One Week of Meal Prep

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In the previous post, we discussed a few lessons about paleo zone that I learned the hard way. We also explained the easiest, lowest time commitment, cheapest way to eat Paleo Zone. (Hint: cook in bulk & make your own freezer meals). Now that you know all of that, you might be ready to embark on this adventure. Want me to plan your first week of bulk cooking for you? Check out this potential week in your paleo life.

Saturday: Make a Grocery List.

Sunday: Shop & Cook in bulk. Portion out your meals for the week, and then freeze the rest. It’s best to freeze in individual portions. An option would be putting each portion in a sandwich size bag, labeling, and laying it flat in the freezer. Then, you can pull it out in a few weeks when you’re ready for it. Avoid freezing in bulk–it’s much easier (and faster) to defrost in single servings.

A note on freezing: Meat is very easy to freeze, defrost, and often tastes just as great when re-heated. Since the veggies eating experience relies a lot on texture, I’d avoid freezing these dishes (with the exception of perhaps a veggie soup) and simply make these every week.

Monday-Friday: Enjoy the fruits of your labor by simply reheating your preservative-free fridge and freezer meals throughout the week.

Remember how we discussed the merits of choosing your meals based on 1) the ingredients and 2) the preparation method? You want a variety of protein/fat/carb sources, and you want to choose a bunch of meals that can all be cooked at once. Here are a few options:

Proteins:

Beef + One Pot: Robb Wolf Paleo Chili

Multi Protein + One Pot: Primal Jambalya

Eggs + One Pot: Nom Nom Frittata

Pork + Crockpot: Pulled Pork Chili

Chicken + One Tray: Smoky Chicken Thighs

Chicken + One Tray: Siracha Lime Chicken

Even Easier: Hot Plates! Cook all of your proteins and add some spices! Vary the proteins, vary the spices. Very Easy!

Carbs:

Low Density Carbs:

Broccoli: Add some oil, salt, pepper, garlic powder, onion powder, and coconut aminos into a bowl with the broccoli. Massage gently, then spread it on a cookie sheet and place it in the oven at 400 for 30 minutes.

Brussels Sprouts: Add oil, salt, pepper, and chopped uncooked bacon in a bowl. Mix well, then spread it on a cookie sheet and place it in the oven at 400 for 40 minutes.

Kale: Rough chop it, toss with peppers & tomatoes,some dressing, and make a salad. Make this salad a few days in advance…the dressing helps to soften the kale.

Spinach: Toss with a few strawberries and walnuts, and make a salad!

High Density Carbs:

Sweet Potato: Cut into wedges, add oil and seasonings (I like paprika or rosemary), cook at 350 for 20 minutes, and then at 400 for 20 minutes.

Carrots: Coat in oil and dill weed. Roast at 400 for 20 minutes.

Fruit: apples, blueberries, etc. These are so yummy and are pre-prepped for you!

Fats:

You’ll want protein, carbs and fat at each meal. Fat often comes included in the rest of your foods (most non-ultra lean protein has fat, and most carb/veggie sources are cooked in fat) but you may need to add fat if you don’t have enough. Almonds and avocados are great choices here.

Want more? Check out these four posts!

EDCF Nutrition Part1 : Let’s Define “Clean Eating”

EDCF Nutrition Part 2:  Paleo Zone is the Way to Go! 

EDCF Nutrition Part 3: The Easiest Path to Paleo Zone

EDCF Nutrition Part 4: One Week of Meal Prep 

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