OK so… I post pictures of my food all the time. So frequently that.. anyone who doesn’t know me would think I am a total weirdo. The truth is, well… I am. But… I am also proud of my clean eating habits. Sure I have my splurges on occasion, but 90% of the time, my diet is clean and packed with nutrient dense lean proteins, complex carbs and healthy fats.
“How on earth do you eat clean 90% of the time!?“… you might ask…
Well… I follow a very simple mantra. “If you fail to prepare, you prepare to fail”. Prepping my food ahead of time leaves me absolutely NO excuse to turn to a vending machine or the golden arches. If healthy food is there, I won’t eat the junk! I simply toss my pre-made meals for the day in a cooler and I’m off! Easy, simple and stress-free!
Two times a week, I take an hour out of my day (that’s 4% of my day) and cook my meals for half the week. Unfortunately, just as everyone else, I’m only given 24 hours to get done what needs to be gotten done. It really comes down to time-management! I make my health a priority by planning for it!
Grocery shopping – I write down everything I need. You can check out my grocery list for the foods that are typically on there. Obviously I don’t buy ALL of these every time I go to the grocery store! Just whatever I’m out of. Swing by on your way home from work or wake up a little earlier and go beforehand if you’re tight on time!
Prep – Oh goody.. on to the fun stuff!
STEP 1: I spread a big sheet of tin foil over a baking sheet. Usually my sheet is way too big and I hate doing it but my mom complains because I’m a terrible dish washer and tend to leave things in the sink to “soak”… which she then winds up having to clean up later because she gets tired of waiting for me to do it… But I digress. =)
STEP 2: I spray the poorly fitted foil with Pam baking spray so the meat won’t stick.
STEP 3: I take the meat out of whatever container-thingy it’s in, rinse it, tear off any excess fat or grossness and plop them on the baking sheet.
STEP 4: I set my oven to “low-broil”… as I’m flipping the channel to some movie on HBO I’ve seen 1238 times.
STEP 5: At this point, I usually sprinkle some kind of spice on the chicken. Sometimes when I’m feelin’ wild and crazy I’ll season each one differently. Mrs. Dash is my favorite because there are a zillion different flavors…. and here’s the kicker… SODIUM FREE! YAY!
STEP 6: While that is a-broilin’ I rinse my veggies and toss them in a microwaveable bowl to steam. I am REALLY bad at timing this so my veggies usually come out super squishy or as raw as the day they were born. THUS… I will not be giving any tips on timing for veggies. Good luck! And let me know if you figure this one out!
STEP 7: Lastly, after the chicken and veggies are done, I take them over to my hand-dandy scale and measure out portions. For my healthy fats, I measure out 1 TB for oils and half-a-serving for nuts. For meats I usually have 3-4 ounces per serving and about the same for my veggies depending on what they are. I try to keep it simple because otherwise I forget which one weighs what and it stresses me out. -___-
Once they’re all measured and separated into individual tupperware, I stick them in the fridge. I try to only make enough for 3 days because anything over that, you’re pushing your luck. Even when you refrigerate meat, bacteria still grows. If you made too much, consider freezing the excess and thawing it out again before consuming. You don’t want to get food poisoning (I hope not anyways) so unless you’ve perfected this art, I wouldn’t risk it. But hey, that’s just me!
When I want to eat them, I usually nuke them on some microwaveable glassware. Sometimes I’ll add hot sauce like Tapatio to the meat, mustard to my veggies or some pepper to my avocado.. but for the most part I avoid condiments.
I hope I was able to shed some light on food prep! It’s honestly so easy (If I can do it, a caveman could certainly do it) and will save you SO MUCH time in the long run. As inept as I am in the kitchen, it’s a miracle I’m able to eat anything at all. But once you’ve practiced this a few times, you’ll get the hang of it and you’ll realize what a glorious habit it is! Good luck and happy eating. =)