Last week, I asked you on my Instagram story for your questions on meal planning and prepping.
One question I received was,
"I find that in the middle of the week I run out of proteins that are pre-prepped. Any recommendations or tips?"
Option 1: Sustainably-raised, organic and/or grass-fed animal protein.
Many animal protein options have hormone disrupters in them due to how they’re raised, so it’s important to prioritize high quality or local options as often as possible. I recommend prepping some protein on a Sunday, like baking a whole chicken. You can mix and match the protein for different meals throughout the week (i.e. chicken mexi bowl for dinner, then a mediterranean shredded chicken salad with artichokes and olives for lunch later in the week). You could even bake a batch on Sunday, let it cool completely and freeze half of it for use later in the week.
Option 2: You can freeze your animal proteins as soon as you buy them.
Just take out what you need the day before by moving them from the freezer to the refrigerator. Season them up, set the oven to 375, and bake with three of your favorite veggies. Add a little EVOO or avocado when it’s ready, and you’ve got yourself a balanced, quick meal.
Option 3: I also highly recommend using non-animal protein sources.
There are a ton of non-animal protein sources that you can use easily throughout the week that require little to no prep work. Some ideas are quinoa, hemp or pumpkin seeds, cruciferous veggies, legumes and beans or Greek yogurt. These can last longer in the pantry or fridge than your animal protein. I love adding roasted sea salt chickpeas or pumpkin seeds for a protein-packed crunch on a big green salad, or making a batch of quinoa on Sunday and using it throughout the week.
Option 4: Especially now that we are moving into the fall, I love doing a hearty soup, chili or stew and freezing it.
When you're ready, just take the meal out of the freezer and heat it up over the stove. Easy!
The recipe below is a great option if you need a protein packed meal but didn’t pre-prep protein in advance.
Be very selective about your tuna: look for wild-caught, sustainably-raised options with a BPA-free container to avoid mercury issues and extra chemicals that our bodies can do without. You’ll be amazed at how different it tastes, too! Totally worth the extra buck or two.
I love that this recipe is full of greens, fiber, healthy fats and protein.
Chopped Tuna Salad
Makes: 2 servings
Time: Less than 15 minutes
2 cans wild and sustainably caught tuna, drained (I like Safe Catch brand)
6 stalks celery, chopped finely (use a knife or a food processor)
4+ cups of your favorite leafy greens
3 tablespoons Primal Kitchen avocado mayonnaise
Recommended spices: Thyme, parsley, garlic, tarragon, lemon peel, chives, sea salt, to taste (You can also buy the Green Goddess seasoning from Williams Sonoma)
In a medium sized bowl, chop the greens with kitchen shears.
Place tuna into a mixing bowl. Add mayo, chopped celery, sea salt, pepper and optional spices to taste.
Mix thoroughly with a salad claws or fork, breaking up tuna pieces and ensuring mayonnaise on each and every bite!
Enjoy immediately, or keep in a glass container in your refrigerator for three days.
COACH TIP: If home cooking is something you want to improve, where could you incorporate more of it into your week? Could you make one more meal at home than you usually do? Ask your girlfriends to do a potluck this weekend instead of going out to eat? There’s something so rewarding about eating a home-cooked meal! Enjoy the extra money in your bank account, or spend the money you saved on something you really love!
What questions do you have about meal prepping and planning? Happy to answer them and support you! Leave a comment below or contact me.