Hi Everyone! Dr. Rachelle here today with a guest post on the GFC blog. It's been a while and it feels great to be back. I'm excited to share with you one of my tools for success in staying on track with Eating By Design. The Weekly Meal Preparation.
"I can't do that, it's too rigid", "I have no idea what I'm going to want to eat on Thursday", "I don't have time for that", "I'm a Student", "My Schedule is unpredictable"....... Just some of the many excuses I use to make in the past as to why I couldn't meal plan or eat properly. I gave all those excuses at a time in my life when I weighed 227 pounds and felt miserable about my appearance. Have any of you ever felt that way or made those same excuses? I would love to hear from you in the comments section.
Weekly meal prep is a "Non-Negotiable" in our household. What I mean by that is it is so firmly established that it cannot be adjusted. It has to happen. Are there challenges in making it happen sometimes? Of course, but we plan accordingly. Let me show you how I do it!
Friday Morning: I set aside 15 minutes to write out our weekly meal plan. Here is a sample of Dr. Kreso and I's meal plan from last week which goes up on the chalkboard on our fridge.
Saturday: bacon & eggs, beef and brussels sprouts
Sunday: bacon & eggs, Jug Family Dinner
Monday: bacon & eggs, sausages and cabbage, spinach salad
Tuesday: bacon, eggs, peppers, sweet potato, terra cotta beef stew, spinach salad
Wednesday: bacon, eggs, peppers, sweet potato, terra cotta beef stew, spinach salad
Thursday: bacon, eggs, peppers, sweet potato, sausages and cabbage, spinach salad
Friday: leftovers from the week, Kantina for date night dinner
Next I write our the Shopping List from the meals that are planned for next week and we shop Saturday mornings at the Western Fair Farmers Market.
-2 pounds of bacon
-3 pounds of stewing beef
-8 hawaiian and bacon sausages
-1 flat of eggs
vegetables, fruit, misc.
-3 sweet potatoes
-4 red peppers
-1 head of cabbage
-1 jar of organic tomato sauce
-lemons and limes
Sunday or Monday I set aside 2 hours to do all the food preparation. You can really do this on any day at any time, this is just what works best for us. I included the steps below of how I prepare everything. I did not include the recipes or ingredients. If you want that you can head on over to the Eat By Design Coaching Facebook page and check out all the awesomenss that the ladies have posted over there.
Step 1: In a small roasting pan cook your bacon (save pan with rendered bacon fat for later).
Step 2: Cook eggs on the stove.
Steps 3, 4 and 5: While the bacon and eggs are cooking, chop your sweet potatoes, prepare supplements for the week, and chop your red peppers and any other fresh veggies for the week.
Step 6: Do not skip this step. Most vital and important step of food prep week is having an assistant to help with the eggs. If you want to keep your sanity, I suggest you find yourself a trusty assistant. Dr. K has only two responsibilities each week the first is to ensure we have coffee at all times and the second is he has to peel the eggs with a smile.
Step 7: Chop cabbage.
Step 8: In a large roasting pan put the chopped cabbage, cut with kitchen scissors the 8 sausages and place on top of cabbage, cover with tin foil and put in the oven.
Step 9: Using the small roasting pan with the rendered bacon fat, place your chopped sweet potatoes and put in the oven at the same time as your sausages and cabbage. Has the same approximate cooking time so it works out perfect. If you look closely in the photos above you will see the most awesome stove that I work from each week with only one large burner that works properly AND duck tape, yes you saw that right duck tape -don't judge! Counting down the days until we have our own home with my dream kitchen.
Step 10: Dig out the trusty slow cooker. This should be your best friend in the kitchen. Place stewing beef, all the chopped vegetables from the fridge, spices, and a jar of organic tomato sauce. Put on low for 8-10 hours.
Step 11: Wash spinach, chop feta, and deseed your pomegranate. Here you can watch an awesome video that shows you how to dislodge those tasty seeds without having your kitchen look like a scene out of Dexter.
Step 12: Using the immersion blender I make a large batch of Balsamic Vinaigrette dressing. This keeps for weeks in the fridge and is so handy to have ready for salads and vegetables throughout the week.
Hope you found some value in this post today! I would love to hear from you if you have any tools or tips on getting yourself organized and on track.