Going to the grocery store is a chore. I don’t actually enjoy the crowds of people who meander down the aisles and the check out line always takes longer than I want. But if I want fresh ingredients (and I don’t always like to rely on the new online services), I go to the market with my shopping list in my hand. I do my best to stick to my list although sometimes I end up with “extras” in my cart! Bottom line… grocery shopping for meal prep is always a good idea.
Some have a hard time figuring out what to make for the week so here’s a list of what I will be in the mood for this coming week.
I try to keep meals fresh and interesting and always include a balanced menu, while at the same time still keeping it simple. Here's what my sample week looks like:
Breakfasts: Three smoothies, two overnight oats
Lunches: Three salads, two protein bowls
Dinners: Three protein bowls, two hot meals
I mix these up throughout the week and alternate. What I mean is, I may decide to have smoothies for breakfast on Monday, Wednesday, and Friday and overnight oats on Tuesday and Thursday. The same is true for salads, bowls, and hot foods.The bases will be similar and easy to prepare, but you can dress them up in different ways.
Preparing overnight oats comes down to having oats, chia, and plant milk (or regular milk, whatever works) — but you can mix in different spices and toppings to incorporate more variety. With salads, you can spice things up with different dressings and toppings, but you'll still portion out the same leafy green base.
Here’s your list for Smoothies:
Frozen fruit or vegetables (mix of your choice)
Protein powder or nut butter
Plant milk or juice
For Overnight Oats
Oats (I like Bob’s Red Mill brand)
Chia seeds
Maple syrup
Coconut milk or nut milk or regular milk
Spices (like cinnamon)
Toppings (like coconut flakes) or fresh or dried fruit or nuts
For Salads
Leafy greens (if you go with spinach or baby kale, these can be blended into your smoothies as well, or wilted into protein bowls)
Veggie toppings (fresh carrots, cucumbers, peppers, tomatoes)
Nuts and seeds (try pine nuts, almonds, cashews
Avocado
Dressings (either store-bought or homemade
For Protein Bowls
Quinoa
Sweet potato
Protein of your choice (chicken, fish, meat, tofu, tempah
Green vegetables like fresh spinach, broccoli, and brussels sprouts
Sauces or dressing to drizzle on top (think siracha or tahini)
Want some recipes? I have searched for a few easy healthy ones and here’s what I found. For a chocolate peanut butter banana smoothie blend:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder
Baked Apple Shake blend:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
1 apple, core removed, and sliced into wedges
1 cup of spinach
1 tbsp of almonds
1 tbsp of ground flax
1 tbsp of sesame seeds
Cinnamon to taste
Ice as needed
For healthy overnite oats that will satisfy your morning, strawberry chia overnite oats, click on this link!
For an amazing vegan bowl, click on this link! And for a great “hippie bowl” click on this link!
For more information and help putting a list together and shopping for your groceries, contact me!