Meal Prep

You Didn’t Meal Prep? I Can Help

By Melissa Brandon  |  February 15, 2020

It’s a Tuesday afternoon and you already feel like the week has been too long. To make matters worse, you didn’t meal prep for the week. You already ordered a pizza last night and you’ve spent the day grazing on the various bowls of candy around the office and went through a drive through at lunch. And did I mention that it’s only mid-January and your resolution to eat healthy this year is already off the rails. What can you do in this situation? Do you just continue this slow slide back into eating whatever is convenient and quick, or do you start over, but this time, you build your plan around a well stocked kitchen? A kitchen that is prepared when you aren’t? It is the foundation on which your new lifestyle will be built.

If the old you wasn’t preparing many meals at home, there is a good chance your kitchen is lacking in certain staples. These staples include ingredients and actual equipment. I’ve put together a basic list of items that will help you create meals when you didn’t plan out your week. These very basic items will save you from sabotaging your healthy living goals and provide you with options other than carry-out.

Dry Ingredients; sea salt, pepper, red pepper, garlic powder, basil, oregano, chili powder, cinnamon, raw honey, olive oil, balsamic vinegar, rice, quinoa, dried pasta, nut butter, protein powder, canned tomatoes, dried parsley, canned black beans, hot sauce

Fresh Ingredients; butter, chopped garlic, lemon juice, lime juice, raw spinach, onion, mushrooms, parmesan cheese, eggs, avocado, bananas, apples, sweet potato, unsweetened yogurt

Freezer; various vegetables, individually packed chicken breasts or other lean proteins

Equipment; skillet, saucepan, stock pot, baking dish, baking sheet, chef’s knife, cutting board, measuring cups, measuring spoons, vegetable peeler, wooden spoon, whisk, tongs, mixing bowl, colander, spatula, blender, can opener, oven mitts, plates, glasses, silverware, storage containers

With just these ingredients, you can easily put together a smoothie, an omelet, a basic pasta sauce, and a basic baked chicken and veggie meal, to name a few. Many recipes can be adjusted around what you have on hand too. Don’t be afraid to substitute or eliminate an ingredient based on what you have. Follow your intuition and be creative!

The time to figure out what you are going to eat is not when you are ready to eat, but this happens from time-to-time. Sometimes, a well stocked kitchen is all the meal preparation you need!

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