No More Throwing Away Groceries! Easy Family Meal Prep For A Week
Do you end up throwing groceries away at the end of the week?!
Am I the only one? I have such great intentions… ALL the time! lol.
Great intentions to meal prep, to be super organized in my household, chore charts, menus written cute on a chalkboard for all to see, visions of the kids coming home to a tidy house with a platter of after school snacks and a candle lit with a present mom. Breakfasts, lunches and dinners all perfectly portioned and equally healthy…
I’m afraid to confess I occasionally drive through fast food (I won’t mention the name because its a bad word... ha! They do have awesome happy meals)
Half the time, I’m throwing lunches at the kids as they are running out the door that consist of peanut butter and jelly and chips and whatever fruit I have in the house…
Bryan calls me from work and asks what we are having for dinner… I’m like, “Go get us teriyaki please”.
This is exactly what happens with out a plan!
This is when I am on the defense side of life rather than playing on the offense. I remind myself frequently, I choose how to run a house not have it run me. (I have those pep talks often)
My husband, on a weekly basis, asks how much food we’ve thrown out and how much money we’ve wasted. He’s convicted and sick about it while I’m being stubborn and saying the way I run a kitchen is fantastic. Like I’m totally taking it all personal. Relax Candace! He’s not accusing you of being a terrible person. Ha!
NEW YEAR.
NEW MINDSET.
NEW GROWTH • NEW SAVING MONEY • NEW MEAL PLANNING
I dropped the pride and started re-reading The Money Makeover by Dave Ramsey. Boy is it hitting me hard. In every area of finance, in particular… our family food situation.
“To weekly meal plans and commitment we go!”
*Said in a superhero voice with my arm raised to the sky*
This method has saved SO much money, there is little-to-no food being thrown out, and our kitchen is functioning like a mature popular restaurant: with ease and excellence.
I wanted to share with you what a week of meals looks like for us, our family of 6. Tadem, 11. Kason, 10. Bella, 2. and Beckham, 1.
These are SIMPLE, FAST, HEALTHY meals that the whole family enjoys!
(Remember if you intentionally make more than whats required… your lunch is DONE for the next day! I work from home so I like to change it up, which is why this week in particular doesn’t have leftovers factored in.)
I purchased the groceries needed from Trader Joes.
TIPS:
Set your self up for success during the week.
You KNOW it can get a little crazy so have veggies chopped and eggs boiled and chicken grilled and sliced ready to go! This also makes it easy if you are making a salad because veggies are already chopped and ready to go!
Keep it super simple (I love cooking Martha Stewart style but in this season, I am wanting to keep it extremely simple and clean clean clean!)
Boil and peel the eggs. Store in airtight container in the fridge.
Peel and slice cucumbers and store
Slice and dice bell peppers, celery, and carrots (store in separate containers)
MONDAY
Smoothie with flaxseed, blueberries, spinach, cinnamon, nut butter, muscle gain
Green Salad with Fennel
Veggie Stir Fry with Brown Rice
Smoothie: Blend ice (1/4 cup), frozen berries (1/2 cup), handful of spinach, 2 scoops Advocare vanilla muscle gain (or whatever your protein of choice is), unsweetened almond milk, dash of cinnamon and flaxseeds, 1/2 tablespoon of almond butter and enjoy! If you like it a little thicker, add 1/2 an avocado.
Green Salad with Fennel: I like using romaine lettuce or mixed greens, add fennel, avocado and orange slices. Sprinkle with nuts and seeds (trader joes has a bag for salad toppings that are all mixed in that makes it super easy). Toss with basil dressing (blend basil, rice vinegar, olive oil, salt, pepper and honey together) Add grilled steak or chicken for protein if you are a meat eater. (I haven’t been eating as much meat lately…)
Veggie Stir Fry with Brown Rice: When it comes to dinner, the kids are home from school, doing homework, going to all different activities, bath time is happening so the last thing I need is a complicated meal to prepare! I love this bc it is SO easy and SO healthy.
In a wok I add avocado oil, garlic, onion, bell peppers, mushrooms, asparagus, carrots, snap peas and bok choy. I’ll add coconut aminos and some soy sauce as well as water (just about a tablespoon) to help steam the veggies. I’ll add a little garlic powder (no need to add salt bc you’ve already added coconut aminos and soy sauce) I get the frozen brown rice from trader joes and pop in the microwave. Put the veggies on top of the rice, add cashews and green onions on top and enjoy!
TACO TUESDAY
Meal Replacement Shake (Blend these with ice and water and they are everything! My kids LOVE them and they are the easiest breakfast!)
Brown rice wrap with hummus and veggies and ground turkey if I’m eating meat
Tacos! (Healthy kind!)
Brown Rice Wrap with hummus and veggies and ground turkey: Heat up the brown rice wrap to make it more pliable, add a generous tablespoon of hummus and fresh cilantro or basil. Add thinly sliced cucumbers, bell peppers, avocado and tomato. Top with some ground turkey (I brown mine with grapeseed oil, garlic, kosher salt, pepper and oregano) Wrap up and yummy filling healthy in my belly!
Taco Bar: The kids love Taco Tuesday! They enjoy turning the lazy Susan in the middle of the table and being “hands on”. I put in little bowls on the Lazy Susan, diced tomatoes, greek yogurt (instead of sour cream), shredded cheese, jalepenos, olives, green onions, cilantro, avocado, shredded romaine lettuce, and salsa. We have a big bowl of Black Bean and Quinoa Chips (our fave!)
In dishes that we got from Cabo (really feels like we are in Mexico! Lol) I put black beans and lean ground beef. The kids will make burritos usually with Spinach tortillas or Ezekiel tortillas and pile in their toppings. I personally love to make a big taco salad!! I’ll put almost all these ingredients in a big bowl (minus the cheese… I don’t do too much dairy), use salsa and lime as a dressing and voila! We are all happy campers!
WEDNESDAY
Buckwheat, millet, quinoa or oat porridge with cinnamon, muscle gain, nuts, honey (banana for the kids)
Salad with cucumber, avocado, tomato, basil, olives and chicken if I’m eating meat
Sweet potatoes, grilled chicken, Brussel sprouts
“Porridge”: I make oats on the stove, or quinoa or whatever grain you choose, add two scoops vanilla muscle gain, and a little unsweetened almond milk. Drizzle with honey, cashews and bananas, you can also add strawberries and blueberries if you have them!
Salad: Chop tomatoes, avocado, cucumbers, basil and chicken (this is grilled chicken). Add fresh lemon juice, salt, pepper, oregano, garlic powder, balsamic vinegar just a splash and olive oil. Toss together and enjoy!
Simple Dinner: Wash and wrap the sweet potatoes in foil, bake at 375 for 35-45 min. Or until a fork easily punctures the potato. Slice Brussels sprouts and toss with olive oil, salt, pepper and garlic, bake in a pyrex dish at 350/375 for about 35 minutes. Marinade chicken 30 min or longer in coconut amigos, 21 seasoning salute from trader joes, a little salt and pepper. Grill! Plate all this beautifully and even add some berries for a pop of color and sweetness. I will unwrap the sweet potato and slice in half. No need to put anything on it, they are delicious as is!
THURSDAY
Vegan sausage patties and scrambled eggs and Ezekiel toast with Kerry gold butter
Steamed veggies (broccoli, Brussel sprouts, bok choy etc) with brown rice sprinkled with hemp seeds
Turkey meat balls, broccoli and brown rice and quinoa pasta with marinara
Dinner: Get the frozen turkey meatballs from Trader Joes, add to a pan. Sautee for a minute or so in olive oil. Pour the organic tomato basil marinara (Trader Joes) from a jar over meatballs until meatballs are heated thoroughly. Cook the Trader Joes quinoa and brown rice fusilli pasta. Serve with steamed broccoli and top with parmesan cheese for some extra zest! This is such an easy quick delicious meal!
FRIDAY
Coconut Yogurt mixed with muscle gain topped with paleo granola and honey
Salad- Cruciferous Crunch from Trader Joes with Olive Oil, lemon and a dash of salt is divine!
Slow cooker chicken with black beans (when finished) put on top of spinach and brown rice or the kids love to make burritos with this
Slow cooker chicken: we use the following ingredients (this is a bit spicier so use a more mild salsa if you don’t like the spice!) This is HANDS DOWN one of our MOST favorite go to quick amazing recipes. You will need two cans organic black beans, chicken breast and chicken thigh, Salsa Especial in Medium in refrigerator section, Salsa authentica in the jar section by the chips.
Drain the beans, put in the bottom of the slow cooker, add a half a container of each salsa, place raw chicken (you can brown for a quick minute on each side if you like) in a single file over the beans, pour the rest of the salsas over the chicken. Bake on high for 4 hours or low for 6.
Get ready for a party in your mouth. HA! Put brown rice in a bowl, place a handful of spinach over it and then top with chicken, black beans and salsa from slow cooker. It is amazing! You can add cheese if you like or shred the chicken and put in a tortilla... so many options!
SATURDAY
Meal Replacement Shake (EASY PEASY! )
Soup
Ground Turkey and lentils with bruschetta
Chicken Noodle Soup
2 cups chopped carrots
2 cups chopped celery
1 large onion chopped
2-4 tablespoons butter
96 oz chicken broth
Rotisserie chicken
Seasoning - fresh parsley, oregano, thyme, chopped garlic, pepper)
Egg white noodles
Place carrots, celery, onions, ghee and garlic in a pan sauce 5-10 minutes. Add entire chicken, pour the broth over. Bring to a boil, then turn to a low simmer fro 30 minutes. Take chicken out, slice into bite size pieces, while prepping the chicken, throw your egg noodles in, then toss the chicken back in. Stir and enjoy!
Three ingredient wonder!: Get the bruschetta in the refrigerated section from TJ, ground turkey and already cooked lentils by the veggies.
Brown the turkey (add garlic powder, a tiny bit of salt and pepper) drain the excess fat. Add the lentils and bruschetta… mix all together. Oh my goodness. You’re welcome… this is ALWAYS a hit!
SUNDAY
Turkey Bacon, Ezekiel toast and veggie omelettes
Open faced avocado and egg sandwiches
Spaghetti squash with vegan pesto and your choice of ground meat with grilled bell peppers as a side
SNACKS
Protein Balls
Hard Boiled eggs
Flax crackers and hummus
Flax crackers and avocado
Grilled chicken in mustard
Handful of raw nuts
Energy muffins
