Eat-It, Live & Love-It

My top 4 food prep go-tos

October 11, 2017

Since starting this new business in London, MVMT Strength, with my husband and 2 of our friends, our days have been LONG. The gym is our second home, as we knew it would be, and if we aren’t prepared with our daily food our organization fails and we aren’t as productive because we aren’t properly fuelled …or just straight hangry, however you want to put it.

Food prep is something I have been doing on and off for years. The past few years I haven’t done it as regularly or consistently because I when I can I prefer to cook my food fresh so if I have the time its usually my first choice. Having run my own business for 2 years before starting this new venture I had more control over my schedule and therefore cooked more for the present moment. Now, between gym clients and classes and all the behind the scenes work there is to take care of we get there bright and early and leave when its dark, this requires a lot of food for Luke and I to make it through the day. So needless to say Im back on the food prep train and wanted to share some my my favourite with you.

First off let me start by saying food prep doesn’t have to be fancy or complicated. It can be simple and delicious and when Im preparing batches of different dishes those are exactly my goals.

Here are my top 4 favourite easy and satisfying things to prep:

Overnight Oats (old news, I know)

overnight oats

These have been around and became popular over the last little while so probably nothing new for you. Why do I love them so much? because they can be so versatile, are healthy and perfect or any time of the day.

Here is what I put in mine:

  1. 1/2 cup dry oats (quick oats will take half hour to get soft, steel cut or non instant will take overnight)
  2. 1/2 cup Olympic Plain Greek Yogurt. This is by far my all time favourite yogurt. Full fat, no flavour and its still delicious.
  3. A handful of blueberries. Sometime I add in sliced banana and chopped walnuts as well.
  4. Vanilla Almond Milk. Just enough to cover the blueberries. It won’t go all the way to the bottom right away with the yogurt and oatmeal below it so once its all set give it a good shake or stir before storing it away.
  5. Honey. Drizzle with a little honey on top for some sweetness. If you are really against plain yogurt and are using a flavoured one, I wouldn’t use honey, you won’t need it.

Put everything in a mason jar in that order and voila!

 

Shredded Croc Pot Chicken

Crock-Pot-Chicken-Tacos-076-684x1024

If this isn’t the easiest prep I don’t know what is. Its one of my favourites and makes a huge portion! I made this is other day, threw it in at 6am and by 1:30 the house smelt amazing and we had about 6 meals out of it.

Here is what you will need:

  1. 5 -6 chicken breasts, depending on how big they are
  2. 1 diced onion
  3. 2 diced peppers (colours of your choice)
  4. Sauce/Spices- you can really add whatever you want. Ive poured in half a jar of salsa and Ive also used my homemade pasta sauce, either works great. If you want to add a taco or burrito flavour you can add a couple table spoons of that in there (I personally wouldn’t add it in with the pasta sauce but you could with the salsa)
  5. Jalapeños if you like it spicy. You can also add in some corn or any other veggie you like.

Put that croc pot on high for 4-5 hours or low for 6-8, depending on how long you will be out of the house.

Once its cooked and smelling amazing, grab a fork and shred that chicken. It shouldn’t take much force as the chicken will be very tender. If its not, put it on high for a little longer. There will be lots of juices in there from the salsa and peppers so no need to add more water before you turn it on unless you want it to be extra juicy. This will make a lot and something you can throw on top of some rice, in a wrap, cold on a salad or even on its own with a side of veggies. You could even add this in an omelette or scramble in the morning!

 

Protein Packed Frittata 

frittatas

 

I like to make 2 big containers of this at once. Here is the recipe for one.

  1. 2 medium sweet potatoes peeled and shredded or diced thin
  2. 2 tbsp olive oil
  3. 1/4 tsp salt
  4. 16 ounces ground beef or turkey
  5. 1 red bell pepper, diced
  6. 3 green onions, thinly sliced
  7. 2 cups tightly packed of fresh spinach
  8. 7-8 eggs
  9. 1/3 cup milk
  10. 1/2 cup shredded cheese

Directions:

  1. Preheat the oven to 425 degrees F. Lightly coat a 9×13-inch inch baking dish with cooking spray.
  2. In a medium-sized bowl, toss the shredded sweet potatoes with olive oil, salt and pepper.
  3. Transfer the potatoes to the prepared 9×13-inch baking dish, pressing down into the bottom of the pan and up the sides if desired.
  4. Bake at 425 degrees Fahrenheit for 20 minutes or until golden brown on edges.
  5. Turn the oven heat down to 375 degrees Fahrenheit.
  6. While the crust cooks, cook turkey sausage in a large skillet over medium-high heat, breaking it up as it cooks. Add bell pepper and green onions and continue to cook for 3-4 minutes or until bell peppers are tender. Add spinach and cook, stirring, until spinach is wilted, 1-2 minutes.
  7. In a large bowl, whisk eggs and milk. Stir in cheddar cheese.
  8. Stir turkey sausage mixture into egg mixture until combined.
  9. When crust has finished cooking, pour egg and sausage mixture over the crust.
  10. Cook at 375 degrees Fahrenheit for 45-55 minutes, or until eggs are set.
  11. Serve hot or cool in refrigerator and then cover and keep stored in fridge.

 

Lean meat and everything but the kitchen sink

One-Pan-Tex-Mex-Beef-and-Rice

I’ve made this dish too many times to count and I bet every single time has been different. Here are the staples you will need

  1. ground meat
  2. veggies
  3. anything and everything you have in the fridge thats fresh and healthy

Here’s how you do it,

  1. Cook your ground beef, pork, turkey, chicken or sausage, whatever you have
  2. Add in diced veggies.  Given I have all these in the house at once, this is what I would add in:
  • onions
  • peppers
  • mushrooms
  • spinach
  • peas
  • carrots
  • celery
  •  broccoli
  • garlic

3. For flavour my go-to options are:

  • salt and pep
  • paprika
  • turmeric
  • sriracha
  • soy sauce

4. Some other things I have added in the past:

  • chickpeas
  • bok choy
  • kale
  • jalapeños
  • diced tomatoes
  • black beans

5. Have it with:

  • rice
  • potatoes
  • eggs
  • salad
  • quinoa
  • on its own

 

I could really go on and on with this list but I wanted to narrow it down for you so there you have it, my top 4. One thing I want you to remember and think about is, breakfasts foods don’t just have to be eggs, oatmeal, yogurt and lunch and dinner don’t have to be just meat and potato type meals. Sometimes people get stumped on what to make because they have the a strong idea in their ahead about what each meal should have it in. Well guess what, your body doesn’t care if it has eggs for dinner or chicken for breakfast, so before you start thinking “breakfast”  or “dinner” think nutrients and protein, carbs and fats! Fuel your body with good food and it won’t care what its getting AND it may help make your pep a little easier too.

 

Peace, Love & Simply get preppin’

xo

 

 

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