Meal Prepping

Whether you are home 24/7 or heading back to the office, having healthy meals at your fingertips is a lifesaver. Throw in a couple of kids and a busy schedule, and meal prepping can be a life changer. Nutrition is key to seeing results from your fitness routine, and meal prepping healthy meals has been a staple in the Siwicki house to keep good, fueling food on hand. We’ve outlined best practice meal planning tips below and the reason why it can be beneficial to any routine. Bonus? We included a favorite meal prep recipe in our household so you can get started.

How meal planning can save money

• Buy in Bulk: Buying groceries in bulk typically saves money, and actually using your fresh produce seems to always be a challenge. Meal prepping allows you to use more groceries at once in meal you will actually eat.

• Less takeout: Skip the $15 to-go salad and put that money towards a new workout outfit or a nice meal out. By stopping less for fast casual food, you will seriously notice a difference in your bank account.

How to start meal planning

• Pick 1-2 recipes to start: Figure out what you like! We don’t recommend making 8 meals right away, start slow to see what recipes you like and how often you will eat the meals. This way, you won’t waste any groceries or time on meals you don’t love.

• Pick a Day: Meal prep on a day that works for your schedule to set aside 1-2 hours. We love to meal prep on Sunday’s when work is slow and the kids are (a little) tired from Saturday. By picking a day where you have more free time, you’ll have time to grocery shop and do a big cooking sesh without the stress.

• Good Tupperware: Make sure you have solid tupperware to store your food. You want to make sure your food can stay fresh for 1-4 days, and tupperware is key. We think this Real Simple article is great to find the right meal storage for you.

Our favorite meal plan recipe: Weeknight Family Stir Fry

Ingredients for 1 meal, multiply how many meals you want to prep. This one is super easy to multiply by 4 to use up all the veggies!

• 1 breast Chicken breast, boneless, skinless (optional marinaded overnight in homemade stir fry marinade)

• 1/4 cup Brown rice, medium-grain, dry

• 1/4 medium White onion

• 1/4 head Broccoli, raw (chopped into small florets)

• 1/4 medium head Cauliflower (chopped into small florets)

• 1/4 cup grated Carrots (or thinly sliced into matchsticks or coins)

• 1/4 cup Cremini (Italian) mushroom (sliced)

• 1/4 medium pepper(s) Red bell pepper (sliced)

• 1/4 head(s) Bok choy (chopped)

• 1/4 can(s) (8oz) Water chestnuts, canned (drained and sliced)

Instructions:

1. In a small pot on high heat bring 2 cups water and rice to a boil.

When bubbling, reduce to low and cover, stirring occasionally, about 15 minutes until all the water is absorbed.

2. Meanwhile, in a large skillet or wok over medium-high heat, add the chicken and brown until completely cooked.

When cooked, transfer chicken to a clean plate, using a slotted spoon, to keep as much of the liquid in the pan as

possible.

3. Add the mushrooms, onion, peppers, broccoli and cauliflower to the pan and cook, stirring occasionally until the onions are translucent, mushrooms browned and the broccoli and cauliflower are fork tender (about 3-5 minutes).

4. Add the carrots, and red pepper and cook for another 2-3 minutes.

Then add the bok choy and water chestnuts, cover and cook until the boy choy is wilted (about 2 minutes).

5. Finally, add the chicken and excess liquid back into the skillet and stir till combined.

6. Serve the stir fry & vegetables on a bed of brown rice and enjoy!