As promised….I have decided to post, step-by-step, my weekly food prep from start to finish, including our shopping list! Enjoy….and happy cooking!
The most important thing is to start with a shopping list. This ensures that you get everything you need to prepare food for your week without having to make additional trips throughout the week. Helps you create a budget that you can count on. Creating a list also stops you from wondering through the food aisles and grabbing a bunch of processed, packaged crap that your mind tells you looks good. HAVE A PLAN! (As a side note, while at the store, try to only shop the perimeter of the store, avoiding those middle aisles where packaged, processed, manufactured and boxed food is stored….with only a few exceptions.)
To make your grocery list…figure out how many meals you will be eating through out the day, everyday, and what those meals will consist of. For example, I eat 3 meals each day (not including breakfast and my 2-3 protein shakes). These meals include 4-6 ounces of lean protein (chicken, turkey, steak, fish, etc.), 1 cup of vegetables (I try to stick to leafy greens: kale, spinach, etc.) and 1/2 cup of a complex carbohydrate (sweet potato, brown rice, etc.) So with that in mind, if I cook for 7 days, I would need roughly:
Of course I cook for two, one of whom is a man that is right now eating every hour, just about. But you get the idea of how to get a plan in place and figure out exactly how much of everything you’ll need. WRIGHT IT DOWN before you ever leave the house!! It may take you a couple of weeks to get the exact amounts figured out….but once you do, you will discover it makes grocery shopping So. Much. Easier.
Okay….so our grocery list looks like this: (Remember, these amounts are for Brandon and myself. Get the appropriate amount of each for your personal meal plan)
First we start in the produce section:
Next is the fresh seafood/meat counter:
Frozen Vegetables: »> Pick 3 of the following «<
Our grocery bill is right around $175. Comes out to less than $2/meal, roughly!! And we don’t spend a dime on food outside of that throughout the week, usually.
Now, for the preparation. I usually give myself about 3 hours to finish…..
>I start out cooking the chicken:
>While the chicken is cooking, start the Quinoa…
»> When Quinoa is done, rinse pot out and cook brown rice or barley. Using same instruction, but allowing to cook on low for about 45 mintues, or until water is absorbed.
>When chicken is done, increase oven to 425* and cook broccoli:
>While Broccoli is cooking, prepare the green vegetables using the instructions on the back. I typically make the kale, drain it, rinse the pot and then use it to cook the other green vegetable.
> After broccoli is done, increase oven temp to 450*. Prepare sweet potatoes by piercing them with a knife to they can vent while cooking. Rub with olive oil and place in a deep baking dish lined with foil. Cook in oven for 1 hour on lower rack.
> While potatoes are in the oven, use the baking sheet from the broccoli to cook the Pangasius. Line the baking sheet with foil and spray with olive oil. Place fish on sheet and spray fish with olive oil. I season with black pepper and crushed red pepper flakes. Put in oven while potatoes are cooking for 10 minutes on the upper rack.
> When there is a spot available on the stove, prepare the bell peppers, zucchini and squash:
> I use the garbanzo or black beans to make hummus to eat as a wrap with the ground turkey.
>I prefer to eat the Asparagus, Salmon, Cod and Steak when they are freshly cooked, so we save those to cook during the week, but that is up to you!
I make the salmon by:
» The rolled oats are for breakfast…refer to one of my earlier posts for the recipe :)
And that’s about it! It may seem a bit overwhelming the first couple times, but then you will get a routine down and it will feel like second nature!
PLEASE, if you have any questions at all, ASK!!
Have fun! : )