Sunday's are for Meal Prepping

I recently completed my third round of Whole30. This round was the most eye opening and "successful" round yet. Each round had it's own revelations and merit. Practice doesn't bring perfection, but it does bring routine and habit. I had so many non-scale victories I checked off, that I'm even more convinced that the food we nourish our bodies with, can make or break our quality of life. I've meal prepped/planned for years now, just not consistently. After the reintroduction phase, I found that the week's I continued to meal plan I stayed mostly compliant; while the week I did not, I was more likely to reach for sweets (cue Sugar Dragon) or simple carbs. When you have healthy prepared food easily available, you will eat it. If you have sugary processed food readily available, you will eat it. I now choose to keep those foods away. I admit I had my share of peanut butter cups, post Whole30, but I didn't feel well after eating them. My allergies blew up again and my stomach was unsettled. I want to continue making better choices for my body, my health, and my state of mind. After years of feeling so so and being unhappy, I'm again feeling like the old me. The one that isn't afraid to talk to strangers in the grocery store or smile at a stranger. I practice yoga on the weekends and cook myself healthy meals. Better choices all around, not just with my food.

I spend a few hours in the kitchen on Sunday, and I literally don't have to cook during the week. I can simply pack up my food, heat up, and enjoy at work or at home. It is one less thing I need to think about or worry over. It helps me to manage stress and nourishes me to have the energy to get through the week. When you realize that food can change your mood, it can change your perspective, it can change your self worth, you make the right choices. I can choose to indulge and know that I have something to fall back on. I have the routine and the habit of my meal planning.

This week's indulgence includes dark chocolate covered strawberries to enjoy with a glass of Cabernet Franc, since Valentine's Day isn't just for couples. I can love my life and celebrate all my blessings with or without someone (says only single people I'm sure).

Sunday Prep

Roasted Spaghetti Squash

Sautéed Chicken Sausage, Onions, Pepper, Mushrooms

Roasted Brussel Sprouts

Chicken Piccatta

Dark Chocolate Covered Strawberries 

Frittata with Herbs and Smoked Salmon

Everything Seasoned Potatoes

This will feed me Monday-Friday morning. I eat all of the leftovers and reduce my food waste exponentially, because I planned. Really I'm saving the planet one Sunday at a time! Because everything I made this week is nutrient dense, I won't need to snack a lot (unless I have some intense workouts) and I will feel full between meals. Don't skip out on the healthy fats and protein that is what keeps you satiated and feeling full. To make it easy on myself, the oven is like a revolving door. I started with the squash roasting at 425 degrees for 45 minutes. Next, the frittata at 350 for 30 minutes. Then the brussel sprouts at 425 for 20 minutes. While the vegetables are roasting I prep whatever is up next or I cook on the stove top. The potatoes, chicken piccatta, and chicken sausage/peppers/onions/mushrooms were all done on the stove. To reduce dishes I use the same parchment paper and pan for the roasted veggies.

Putting this all together my meals will look something like this:
Breakfast: Frittata with Smoked Salmon, Everything Potatoes, piece of fruit (Orange or Apple this week)
Lunch: Roasted Spaghetti Squash with Chicken Sausage/Veggie Saute, handful of spinach and the jarred Artichoke Pasta Sauce
Dinner: Chicken Piccatta with Roasted Brussel Sprouts and Mashed Cauliflower
Lunch/Dinner: Flank Steak with Chimichurri and Mashed Cauliflower

Breakfast is the same everyday. Lunch and Dinner rotate depending on what I feel like. Variety is the spice of life, so I tend to prep 3-4 different meals that I can interchange. For dinner tonight, I'm making Flank Steak with Chimichurri and Garlic Mashed Cauliflower. There will be enough leftovers to serve over a bed of spinach for lunch one day this week.

SNACKS! 

Plaintain Chips with Salsa

Banana Chips with Nut Butter 

Snacks are only if I need them, which now I typically don't have time for or don't find myself hungry enough to want. If I teach a tough class or take a run, then I will definitely need the extra food. But, I'm mindful to portion out the snack and make the decision first, if I actually want it. I hope this helps you start your week off right with some tips to take with you. I'd love to hear from you, so let me know what was helpful, what looks good, or what else you would like to hear from me! Thanks for following along!