I am asked frequently how to meal prep and what the proper protocol is for this. Firstly I can say, unless you're going to use a meal prep service it is better to make bulk and portion as the week goes on. Here is what we do for ours: 


1. Make our rice for the week. This is very simple steps, especially if you have an instant pot or rice cooker. You set it and forget it till it's done. 

2. Make our proteins for the week. Making chicken, beef, pork and even plant based proteins in bulk quantity is not a bad thing, and if you are eating enough it won't go bad. My trick? When we are halfway out of proteins I begin to marinate more. We cook these twice a week to ensure freshness. 

3. Make our veggies for the week. It is super simple and east to cut up a variety of veggies and sauté them in a pan with some good oil. You don't want to cook them too long to avoid over cooking out their nutrients when you later microwave your meal. Leaving veggies vibrant in color also leaves in and even enhanced their nutrients. These tend to last us the entire week before turning sour. 

4. Make overnight oats for the week. This is a great idea for anyone, the raw oats add good fiber and keep carbs lower. Raw oats are slower to digest so you will feel satiated longer. Adding nuts and berries into your oats is a great way to shake up your first meal and make it tasty. The recipe for this should make you enough to last roughly 5 days of 1 cup each serving. 

5. Incorporate smoothies into your day! This is a great, quick, and simple way to get a lot of nutrient content into your food in a jiff! Just make sure that you don't use water as a base or you're just wasting all those minerals and vitamins. 

   These are the main staples to each meal. In total, it takes me roughly an hour and a half to make all of this. In the beginning you may be a bit slower until you find a rhythm and routine for yourself. 

   Never feel discouraged over meal prepping, it can actually save you a lot of time. It is much easier to reach in the fridge the night before and pull out a container of already cooked food to put a meal together. Don't allow meal prep to control your emotions or reactions toward it. It is a tool to help make your days easier and smoother. 

​    Find your groove and it will become so much easier as time goes on.