Easy Food Prep Plan

-Vegetables

• Wash and cut veggies for salads and snacks like cucumbers, carrots, celery, cherry tomatoes, broccoli and cauliflower 

• Wash, dry and cut kale, spinach or other dark greens for salads 

• Parboil green beans, broccoli and cauliflower for 3-4 minutes then stop the cooking by putting in an ice bath, drain and store. 

• Steam saute veggies like cabbage, brussel sprouts, bell peppers, mushrooms, onions, dark leafy greens, broccoli, bok choy, green beans, zucchini, yellow squash, carrots, eggplant and cauliflower 

• Roast vegetables like sweet potato, carrots, parsnips, turnips, beets, brussels, pumpkin, acorn and butternut squash 

-Fruit

• Wash, cut and store fruit so it’s ready to grab and eat every 3-4 days. 

• Wash berries the same day of use or they go bad quickly. 

• Store some on the counter so it’s readily available. 

-Protein

• Cook a batch or two of beans in a slow cooker or on the stovetop (can use canned instead) 

• Cook ground meat with simple seasoning like salt, pepper and garlic (can add additional seasoning or sauces later depending on what you want - italian, mexican, asian, etc.) 

• Cook chicken thighs seasoned with salt and pepper 

• Cook seafood the day before or day of using it 

• Hard boil eggs 

• Make greek yogurt parfaits 

-Carbohydrates

• Cook up a bunch of grains to use during the week, such as quinoa, barley or wild rice. 

• Cook oatmeal or steel cut oats for breakfasts 

• Roast sweet potato, pumpkin, acorn squash or butternut squash 

-Seasoning

• Wash and cut fresh herbs 

• Simple vinaigrette: 1/2C Olive Oil, 4T Balsamic or Apple Cider Vinegar, 1-2t Dijon, salt, garlic and herbs if you like 

• Soy or teriyaki sauce 

• Salsa 

• Spices like cumin, chili powder, curry powder, paprika, red pepper flakes, granulated garlic, chinese five spice powder, coriander, cinnamon, etc.