Meal Prep

Meal Prep

Jessie Castelline| blog| June 6, 2017| 0 Comments

Do What Works for You

Every weekend I take about an hour or two to meal prep for the week ahead. Some people dread doing this but I look forward to it! I genuinely enjoy setting myself up for success in the week ahead and planning what will be on the menu for the upcoming week. If the idea of meal prepping intimidates you, I am going to try to break it down for you in a couple easy steps. I will also explain what I do for meal prep on any given week.

Put your apron on and get ready to cook!

Step 1: Plan your menu

This is always a fun thing for me to do. I keep a note on my phone with the Weekly Menu on it and break it down to Monday, Tuesday, Wednesday, Thursday, and Friday dinner plans. If I see something on Instagram that I want to try, or am just in the mood for a simple and easy ingredient meal that I love, I write it down thinking about the week ahead and what meal would go best on each day. Sometimes I even take the weather into consideration, but that’s just me. This is always adapting and can change but it is what builds my grocery list, keeping me to a budget and not buying things I don’t want lurking in my house. Once you have a menu, write down the ingredients you need on your shopping list.

Sample Weekly Dinner Menu

  • M – breaded chicken, sweet potato fries, zucchini, honey mustard sauce
  • T – fish, cauliflower fried rice, frozen broccoli 
  • W – ground turkey lettuce wraps, rutabaga fries, brussel sprouts
  • R – chicken avocado burgers, russet potato fries, homemade ranch dressing, broccoli
  • F – sweet potato pizza and salad (refer to sweet potato pizza blog post for this recipe!)

Step 2: Make a list of what you need to prep (this can be different every week)

Sample Meal Prep List

  • Breakfast Potatoes (3)
  • Sausage Links for Coach Pete
  • Turkey Bacon
  • Crockpot Honey Mustard Chicken
  • Green Beans (steamed)
  • Baked Potatoes (5)
  • Hard Boiled Eggs (half dozen)

Step 3: Time to cook

Take an hour or two, put some music on, cut up some fruit and veggies, and preheat your oven to cook the things on your list! Make sure you have some good containers to store all your food in for the week. I recommend these.

The key is not so much what you do, it’s that you do it. It’s important to be consistent and to find what works for you. That might mean prepping and cooking all your meals Monday through Friday; breakfast, lunch, and dinner; or it might mean just making some hard-boiled eggs and calling it a day. Usually it falls somewhere in between but after a few weeks it will become easy as pie.

Good luck on your meal prep adventures!

In health,


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