IT’S THE FIRST CHEAT CODES EMAIL!
What a moment.
Today, I’m sharing our fool-proof meal prep structure.
Having something you can plug different options into lowers the mental load of deciding what you should eat tremendously.
For us, we have most of our meals at the gym so you should use this structure for the meals you and your family require.
Typically, I’m making each of us enough to have lunch and dinner for 5 days. So, 20 meals basically. And this is how I make it not stressful:
Here’s our meal prep structure:
Start with protein.
Pick the proteins you’re going to have over the next 3-7 days (however long you want to meal prep for). For example, I will choose a protein to have for lunch and another one to have for dinner.
You might consider having a plant protein in the middle of the day and animal in the evening. OR, fish and poultry/steak. Something like that.
Pick your veggies.
If you’re going to make one, you may as well make 5. Truly. I rarely will prepare just one veg. If I’m taking the time to make one, I’ll make the most of that time and make myself 4 or 5. I’ll use 2-3 at each meal and call it quits.
Pick your starch.
Fill in the blanks. What starch goes best with the protein/veggie combo you picked out so far? Rice, beans (yes those are more a carb than a protein), potatoes, pasta, sweet potatoes…whatever!
PRO TIP: when you batch cook potatoes and rice, the process of them cooling down creates resistant starches that boost gut health (details for another email) so this process auto-supports that.
Pick your “topping”.
Truthfully, you can stop at starch if you want. For me, I can’t, I need a sauce, a dressing, some broth…something to bring it all together.
If you’re making soup, put all of the above in a broth.
You can add BBQ sauce, hot sauce, marinara, pesto, olive oil/vinegar…the list goes on and on. You can use this detail as a really easy way to change things up if you really hate eating the same thing even for 1 week at a time.
That’s it!
Here’s what I made for us this week for an example:
Bryan:
Bryan’s Lunch: ground beef, frozen veggies mixed bag (brussels, peppers, onions, carrots), rice, tamari
Kylie’s Lunch: chicken, onions/carrots/kale, sweet potatoes, chicken broth (I had soup)
Dinner for both: steak, mushrooms/asparagus, rice, tamari
We do not take hours to do this.
There’s breakfast, snacks, and some other components here and there where we get our berries and some fruits in but for the sake of simplicity, start with that structure!
Cheers to your health,
Kylie&Bryan
FOR DCSN CLIENTS:
See you all on March 8th at 7 pm for our client appreciation party @ Calico!
Check your text/email for a Partiful invite from us and let us know if you’ll be there!
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