• Monika

Meal prep simplified


I have to admit that I am not the best meal prepper out there.

Instead of meal prepping a lot of things for the week in one session such as on Sunday, I make sure that every week my fridge and pantry are stock up with specific foods so I can make any meal in under 15-30 minutes.

Here's what you will always find in my fridge and some ideas on how you can put these things together for a quick meal:

ORGANIC OMEGA 3 EGGS

Meal & snack ideas (all ready in 15-30 minutes max):

- egg and veggie omelet (w/ spinach and peas),

- Wasa crackers avocado toast (2 Wasa crackers, avocado mash, 1 cup spinach, 2 sunny side up eggs, TJ's everything but the bagel seasoning),

- 1-2 hard-boiled eggs w/ cucumbers and radishes & a CHOMPS turkey stick

- 2 baked eggs in marinara sauce w/ steamed broccoli

- 3 ingredient banana pancake w/ cottage cheese or greek yogurt (recipe here)

- crustless egg quiche (recipe here)

CHOMPS Turkey sticks (available at Trader Joe's)

- you can use one or two as the protein of the meal or as an extra protein at meals (add it to eggs, to your lunch salad, or make a meal around it)

- use it as a snack on the go or long days on the road

Trader Joe's SINGLE-SERVE PACKETS OF AVOCADO MASH

- use them in your avocado toast recipe (don't forget to always have protein such as eggs and/or turkey slices with your toast for protein)

PLAIN GREEK YOGURT

- eat for breakfast or lunch, 5-7 oz mixed with organic berries and cinnamon

- eat for breakfast with plain oatmeal (as your protein source)

- mix some savory seasoning (such as Trader Joe's everything but the bagel seasoning) and use it as a dip for vegetables

- eat as a snack with cinnamon and 2 TBS apple sauce

- add it as a side to 3 ingredient banana pancake (recipe here)

WHOLE MILK ORGANIC COTTAGE CHEESE

- use as greek yogurt

ORGANIC APPLES, BANANAS OR BERRIES

- apples can be served with 2 TBS nut butter & cinnamon as a snack, if you can add some greek yogurt or cottage cheese, that's even better

- banana can be used for banana pancakes or can be mushed with greek yogurt or cottage cheese & cinnamon for breakfast or lunch, or in smoothies

- berries can be used to naturally sweeten yogurt, cottage cheese, to add to salads, or smoothies

PUMPKIN SEEDS

- add 1-2 TBS to yogurt, cottage cheese, salads as a healthy source of fat with some protein

CINNAMON

- add 1 tsp to any meal that has fruit for better sugar metabolism

ORGANIC ROTISSERIE CHICKEN

- shred into a green salad

- serve while hot with steamed broccoli or cauliflower

- eat as a snack with cucumbers

- make a healthy stir fry by sautéing chicken with coconut aminos and cubed zucchini or zucchini noodles

NITRATE FREE TURKEY SLICES

- add them to your eggs for added protein

- add them to your salad

- roll them up with cucumbers as a high protein snack

- make a quick lunch with 3-4 turkey slices with 2 hard boiled eggs

LIGHT RYE WASA CRACKERS

- use 2 slices instead or bread in your avocado toast

- use it as a complex carb source in your lunch or dinner

- make a healthier snack open-faced sandwich with 1-2 slices, 2-3 slices of turkey and veggies

ORGANIC RICE THINS

- use instead of bread

ORGANIC BABY CUCUMBERS & RADISHES

- snack throughout the day (optional: dip in hummus, guacamole or greek yogurt)

- add to salad

ORGANIC SPINACH

- add on top of your avocado toast

- add to salads

- add to soups, stews and sauces for extra serving of veggies

ORGANIC RAW SAUERKRAUT

- add to your salad as a pre and probiotic-rich topping

- try it with a sliced apple for a delicious sweet & sour treat

- add it to your dinner if you are missing vegetables

FRESH BROCCOLI & CAULIFLOWER or FROZEN BROCCOLI & CAULIFLOWER

- shallow steam in chicken or veggie broth (5-10 minutes)

- serve with a squeeze of lemon and sprinkle of parmesan cheese


FROZEN GREEN PEAS

- add to stews, soups, stir-fries


FROZEN WILD-CAUGHT SHRIMP (favorite one is from Trader Joe's)

- grill or sautéed and serve on top of zucchini noodles with mushrooms, roasted tomatoes and pesto


NITRATE-FREE CHICKEN SAUSAGES

- use in soups, or add to eggs in the morning or bean pastas for extra protein

FROZEN CHICKEN OR TURKEY BURGERS

- serve on top of salads, in a lettuce wrap, on top of zucchini noodles with marinara sauce

CANNED WILD-CAUGHT SALMON OR SARDINES

- mix with mild salsa and greek yogurt (instead of mayo) for a healthier fish salad to serve on top of veggie salad or inside a sandwich

JARRED MILD SALSA (NO ADDED SUGAR)

- mix into canned fish for a healthier fish salad (see above)

- serve on top of hummus or guacamole to dip your veggies

- serve on top of avocado toast, below the egg, if no other veggies available

COCONUT AMINOS

- use instead of soy sauce in your stir fries

- use in marinades with lemon juice - great for chicken and shrimp

CHICKEN STOCK

- use to shallow steam frozen veggies and to make quick soups

NUT BUTTER

- use with apples, carrots, celery for a quick snack

- spread on top of Ezekiel toast, top it off with cottage cheese or greek yogurt for extra protein and finish with fresh berries and cinnamon

UNSWEETENED APPLE SAUCE

- use instead of jam, honey or maple syrup

JARRED MARINARA SAUCE (NO ADDED SUGAR)

- use to make quick meat sauce (sautéed ground meat with carrots, onions, spices then add marinara and in 30 minutes you have meat sauce ready to be served over your bean pasta)

Trader Joe's BROWN RICE AND LENTIL PASTA (GLUTEN FREE)

- use as a substitute for regular white pasta

Trader Joe's WILD SPROUTED RICE

- use instead of regular rice or pasta

HERE'S YOUR SHOPPING LIST:

You can get everything but the Wasa crackers and organic cottage cheese (they have non organic) at Trader Joe's.

  • ORGANIC OMEGA 3 EGGS

  • Chomps turkey sticks (available at Trader Joe's)

  • Trader Joe's everything but the bagel seasoning

  • Trader Joe's SINGLE-SERVE PACKETS OF AVOCADO MASH

  • PLAIN GREEK YOGURT

  • WHOLE MILK ORGANIC COTTAGE CHEESE

  • ORGANIC APPLES, BANANAS OR BERRIES

  • PUMPKIN SEEDS

  • CINNAMON

  • ORGANIC ROTISSERIE CHICKEN

  • NITRATE FREE TURKEY SLICES

  • WHOLE GRAIN BREAD OR WASA CRACKERS

  • ORGANIC RICE THINS

  • ORGANIC BABY CUCUMBERS & RADISHES

  • ORGANIC SPINACH

  • ORGANIC RAW SAUERKRAUT

  • FRESH BROCCOLI & CAULIFLOWER

  • FROZEN BROCCOLI & CAULIFLOWER

  • FROZEN GREEN PEAS

  • FROZEN WILD-CAUGHT SHRIMP

  • NITRATE-FREE CHICKEN SAUSAGES

  • FROZEN CHICKEN OR TURKEY BURGERS

  • CANNED WILD-CAUGHT SALMON OR SARDINES

  • JARRED MILD SALSA (NO ADDED SUGAR)

  • COCONUT AMINOS

  • CHICKEN STOCK

  • NUT BUTTER

  • UNSWEETENED APPLE SAUCE

  • JARRED MARINARA SAUCE (NO ADDED SUGAR)

  • Trader Joe's BROWN RICE AND LENTIL PASTA (GLUTEN FREE)

  • Trader Joe's WILD SPROUTED RICE