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Green Smoothie:
1 Cup Nut Milk
1 Scoop Protein Powder
1 handful frozen spinach
1 tsp Spirulina
1 spoon nut butter
1/4 frozen banana
chia + flax seeds
Topped with protein fudge crumbles :
mix 1/4 cup melted nut butter with
1 scoop protein & almond milk
Freeze for 20 minutes
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- Write down a weekly menu, or at the very least, a few breakfast options, lunches, snacks, and dinners that you can plan for the week. If this is not your thing at all (planning ahead), then just start simple with picking 1-2 proteins, your favorite 3 veggies, and your go-to snacks.
- Based on what you think you'll consume for the week, make a grocery list.
- If possible - spend anywhere from 30 minutes to a couple of hours over the weekend or Monday evenings meal prepping. The key is having things ready and accessible for you to grab before you head out the door for work. If your tupperware isn't ready to go in the morning, or you still have to assemble your salad, you're less likely to spend the 10 minutes during your busy morning and will likely say 'screw it' and possibly opt for less healthy take-out lunch.
- Once you have a general guide of what your week looks like, start the prep. While I LOVE meal prep and spend a few hours over the weekend, this is not necessary, as mentioned, less than an hour can go a long way. Here's some suggestions:
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Overnight Cacao Oats:
In a jar, add 1 tbsp chia seeds + 1/4 cup raw oats
Cover with nut milk (about 1/2 cup)
Add 1 tsp cacao powder, 1 spoon nut butter,
and optional protein powder
Mix well & let sit overnight to let thicken |
- Pre-cut veggies such as cucumbers, celery, bell peppers, broccoli and keep in a stored container. When you get home from work STARVING, snack on these while you warm up dinner. You can also pack these veggies with hummus for a work snack. (Prep Time - 10 min)
- Roast your favorite veggies (Brussels sprouts, cauliflower, broccoli, beets, sweet potatoes, eggplant, etc)- cut and toss your veggies in a simple oil, and sea salt and roast for 30-40 minutes. These will be your side dishes to your protein or additions to your Macro bowl when dinner rolls around. (Prep Time - 10 minutes)
- Crockpot to the rescue - throw low sodium veggie broth, legumes, meats/protein, veggies, sea salt, and spices into a crock pot and let it cook for 7-9 hours. (Prep time- 20-30 minutes)
- Cook your proteins - Bake, Grill, sauté, Su Vide your meats, tempeh, legumes, fish or tofu so that you can easily pack them for your work-day lunches or warm up for dinner (Prep/Cook time - 30 min - 1hr depending on cooking method)
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Homemade Miso Soup in Mason Jars (work lunches), Steamed Cauliflower, Green Juice, Cashew & Spiced Chickpea Trail Mix, Roasted Brussel Sprouts, Spicy Hummus, Raw Almonds, Protein Cookies, Roasted Eggplant, GT's Kombucha, Kite Hill Plain Vegan Yogurt, Pro Bar PB, Soul Sprout Bars Avocado
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- Breakfast - Prep your smoothies the night before so that you have it ready in the morning. Other make-ahead options - Overnight oats (you can make a large batch on the weekend), steel cut oats (then add berries, nut butter, and seeds), and hard boiled eggs
Also, remember a little goes a long way! Work-week meal prep can be as simple as packing oatmeal, nut butter, Larabars / RX bars, almonds, and an avocado for work. Do what works best for you!
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Top: Basic Salad - Spinach, Collard Greens, Green Pepper, Cucumbers, Celery, White Beans
Left Middle: Avocado Oil & Sea Salt Roasted Brussel Sprouts; Raw Chopped Celery; Cooked Sprouted Quinoa + Cauliflower Rice
Bottom: Turmeric & Sea Salt Roasted Cauliflower; Roasted Garlic Hummus; Green Goddess Burgers (blend 1 cup each raw spinach, mushrooms, broccoli, with 1/4 cup sprouted lentils, 2 tbsp tahini, 1 tbsp olive oil, sea salt & bake patties @ 350 degrees for 20 minutes); Lentil Quinoa Patties (mix 1/2 cup cooked sprouted lentils with 1/2 cup cooked quinoa, add 1/4 cup tahini, sea salt, cumin, and form patties - bake @350 degrees for 20 minutes) |
In health & wellness,
Priya
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