A Mindful Meal Prep

In my opinion one of the best ways to set up for success at the beginning of a new week is to ensure that your fuel for the next seven days is the cleanest and most nutrient dense that you can find. I personally like to dedicate a Sunday, if only for a few hours, to prepare items that I can quickly throw together for healthy meals throughout the week.

From what I’ve heard online it seems to be that meal prepping has received a bad rap, due to the fact that people think that meal prepping means you have to eat the same meal every single day of the week and I am here to prove that wrong! Preparing key ingredients for your meals is an incredible time saver, and it’s all about using items that are versatile and adaptable to many recipes. It also ensures you’re making healthy choices at each meal – so I am going to give you a couple choices of items you can make ahead and then customize and change each day to suit different flavour profiles! 

Let’s go!

Breakfast:

⚡️Overnight Oats: http://mindfullymiranda.com/?p=305

⚡️ Fill up seven mason jars with the same basic oat base. Have a couple different options of chopped fruit (berries, bananas, apples, raisins, etc.) as well as a couple different options of chopped nuts or nut butters (cashews, peanuts, walnuts, peanut butter, cashew butter, etc.) or even dried flaked coconut, mini dark chocolate chips, Chia pudding or flaxseeds.

⚡️Mini Oatmeal Muffins: 

⚡️ The basis of this recipe makes it super easy to customize each day. Using different combinations of fruit, nuts, or even different flavours of Greek yoghurt (can be made more natural and added-sugar-free by mashing up different fruits or berries and adding Stevia then mixing together).

Lunch/Dinner:

Quinoa

Whole Wheat Couscous

Brown Rice

See How-to-Cook Grains: https://happyherbivore.com/2013/08/15-grains-how-to-cook-ratios-types-of-grains/

Chickpeas: canned

Black Beans: canned

Veggie Burgers: http://mindfullymiranda.com/?p=443

Prepared Tofu/Tempeh/Edamame: http://ohsheglows.com/2013/01/23/easy-bbq-tofu/

⚡️ I like to cook up a few different batches of whole grains each week to make Buddha bowls of different varieties as well as salad bowls each day. If you want a Mexican flavour bowl pair black beans with brown rice, some taco seasoning, salsa, chopped avocado and diced tomatoes. If you want something with an Asian twist, make a quinoa bowl with chopped Mandarin oranges, diced veggies, some kimchi, tofu and seaweed strips. For a Mediterranean flavor, make a bowl of couscous with chickpeas, some Greek dressing using feta and oregano, as well as some hummus and chopped tomatoes and cucumbers. 

Snacks

Chia Pudding: Mix 4 Tablespoons Chia Seeds with 1 cup of non dairy milk, a pinch of cinnamon as well as Stevia, maple sera up, or honey, sweetened to taste. Leave in fridge and stir every 10 minutes for the first half an hour, adding more milk if necessary, the Chia pudding should look gelatinous. 

Black Bean Brownies: http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/

Peanut Butter Bites: http://mindfullymiranda.com/?p=291

Extras:

With all of this in mind, I ensure that each week I also have a clamshell or two of organic mixed baby greens/lettuce, a bunch of kale, baby carrots, cucumber, zucchini, and various squashes and sweet potatoes, etc. I also have tons of fresh and frozen fruits (bananas, apples, berries, watermelon, etc.). I also have a package of Protein Bars for convenience, a tub of Vega Protein Powder, egg whites, free range eggs, and a tub of 0% greek yogurt. I also have a loaf of Silver Hills Organic Sprouted Bread in the freezer as well as some whole wheat tortillas, Brown Rice Cakes, Organic Soy Milk, Almond Milk, Chia and Flax Seeds, PB2 Powder and Natural 100% Peanut Butter. I also keep some soy-based Mock Meat products on hand like Veggie Chic’n Tenders and Sliced Turkey, although heavily processed so they aren’t the healthiest option – but in my opinion a very good way to omit meat from your diet without missing out on some favourite foods. This is basically a spectrum of what I eat throughout the week on a very general, broad basis. (Obvi subject to change)

mindful me 2017

Xo Miranda 

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