If the weekend allows, I set aside time to plan out some meals for the following 5-7 days. Ideally what I aim to do each week and I recommend to clients includes:

  1. Buy sectioned containers to store food. Make large meals at once and portion for the week, and freeze a portion for a later time (if we eat the same thing over and over, the satisfaction out of the food diminishes).
  2. Buy/cook enough protein, veggies, sweet potatoes, etc for 5-7 days worth of lunch and dinner.
  3. Use raw or frozen (organic) veggies with every meal.
  4. Make packing your lunch for work easy. The easier it is, the more likely you will stick to it.
  5. Prepare fresh veggies and healthy snacks like almond butter, sweet potato chips, hard boiled eggs for quick access when you come home hungry or need a snack in a pinch.

So this Sunday I did not have much time but managed to make the following:

Almond Butter

Ingredients: Almonds and hazelnut oil (I prefer macadamia nut oil, but it was not available at the supermarket I shopped at)
Method: Place a cup of almonds in a food processor. Let the almonds become rather refined and then add some oil little by little until the nut butter reaches a consistency you prefer.
Usage: almond butter can compliment many of things. You just have to be careful not to over consume. This is one reason I prefer to make my own. I can make an amount that should last me at least a week. If it’s gone before the next Sunday, then it’s gone. 

Breakfast Muffins

Ingredients: Farmer’s market eggs, prosciutto, pepper, cilantro.
Method: Line a cupcake pan with prosciutto. And make sure to be careful to completely cover the cups. If there are holes, then the Breakfast Muffin will not be able to remove as nicely as it should. Next crack an egg into each lined cup. You can leave the egg as is or mix the yolk and white together with a fork. Add spices. Cook on 400F for 25-30 minutes. 
Usage: Quick and nutrient-dense breakfast on busy mornings or have one for an afternoon snack.



Veggie Prep
This week I plan on having (seafood) Green Curry and needed to chop cabbage, carrots and broccoli for the meal, as well as, chop cauliflower for my “rice.” Cauli rice is really good and provides that volume and mouth feel you would be looking for with white rice, minus the heavy carb load. Chopped cauli can also be made into pizza crust. So sometime this week having refined cauliflower on hand will be helpful in putting together a quick meal.