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wholesome meal prep for every week

Hello pals! How are you? I hope you had a beautiful weekend! We have been on the pool with pals (the most effective), watching the Wildcats, and I educated a consumer and labored on Match Group programming.

For at this time’s publish, I’m updating an older publish as a result of there are such a lot of useful ideas right here on meal prep for every week!

Wholesome meal prep for every week

Serving to Out with a New Child

Meal prep will be a tremendous software while you’re setting your self up for fulfillment all through the week. It was additionally KEY when Liv and P have been newborns. It’s one thing I like to do for my new mama pals, along with making a dinner for his or her household. If I could make them some staples to have available, they’ll have a neater time nourishing themselves throughout fast nap breaks or with one hand.

Among the issues that actually helped me when the ladies have been infants:

-Naps and/or showers (often courtesy of the madre or nana. I’d feed P or Liv and so they’d say, “Go nap or bathe.” And I might. And it was THE BEST.)

-Assist with something round the home or with the canines. The poor canines have been usually uncared for, so my mother or MIL would leash them up for a stroll across the neighborhood.

-FOOD. Takeout was superior, and home made was even higher.

I keep in mind consuming plenty of sugar, and feeling so glad when my good friend Whitney introduced soup over. It had protein and veggies, warmed my soul, and I might warmth it in a mug and eat with one hand. Completed and completed.

Listed here are some staples I made for a brand new mama good friend: Paleo bread, in a single day oats, salad beasts, lactation cookies, and hearty soup.


Meal prep for a week of clean and protein-packed eats. See how much you can make in an hour! All the steps are at

Right here’s How I Did One Week of Meal Prep in One Hour.

One week of healthy meal prep in one hour! See how to do it at


In a single day oats (oats, almond milk, peanut butter, cinnamon, maple syrup, berries, cacao nibs)

Paleo bread

Salads (hen, quinoa, chopped veggies and kalamata olives)

Soup (hen breasts, onion, chopped zucchini, carrots, bell peppers, garlic, broth, bone broth, recent herbs). That is a straightforward dinner or a wholesome lunch choice.


1. Place 2 hen breasts on the underside of the Prompt Pot. Season nicely with salt, pepper and garlic powder. You can even make the soup within the gradual cooker, however it’s going to take longer (about 5 hours). No massive deal should you’re doing this on a Sunday and have time for it to prepare dinner!

2. Begin chopping veggies for the salads and soup. For all the things I chopped, half was reserved for salads, half went into the moment pot.

3 celery ribs (soup solely)

4 carrots (peel and cube)

1/2 cucumber (salads solely)

3 bell peppers

3 zucchini

1 candy onion (soup solely)

3. Rinse and begin boiling the quinoa. (You can even use white or brown rice as a substitute of quinoa!) I did 1 cup of quinoa in 2 cups of hen broth. Cauliflower rice is one other nice choice.

4. End the soup and get it going! Add the chopped veggies to the Prompt Pot (on prime of the seasoned hen), 2-3 cloves of minced garlic, add 1 carton of hen broth, and eight oz of bone broth (or extra hen broth).

Soup ingredients in the instapot

Season nicely with salt and pepper, then prime with 5 sprigs of thyme and three massive sprigs of rosemary. Set on the “Soup” setting for quarter-hour. (I nonetheless can’t imagine it cooks all the things in quarter-hour of lively cooking.)

fresh herbs for soup

5. Brown hen for the salads. Cube two hen breasts (into bite-sized items), and season nicely with salt, pepper, thyme, garlic, and smoked paprika. Cook dinner in a bit olive oil in a big pan till utterly cooked. Take away from warmth to chill.

chicken cooking on the stove

6. By now, the quinoa must be completed cooking. Fluff with a fork and take away from warmth to chill.


7. Preheat the oven and begin the Paleo bread. It was my first time making a double batch, and it got here out rather well. Simply control it as a result of ours acquired a bit toasty on prime.

8. Whereas the Paleo bread is cooking, assemble the salads. In Mason jars, I added the hen, then quinoa, then the chopped veggies, kalamata olives, and topped with romaine. You need to use any greens you’re keen on, however put them on prime so that they don’t get soggy. Later while you’re able to eat, simply add dressing, cowl, shake, and serve. You can even add roasted veggies to your salads, cooked on a sheet pan with avocado oil, salt, and pepper.

mason jar salads

9. Subsequent, make the in a single day oats. In every jar, I added about 1/2 cup of the Dealer Joe’s gf tremendous oats, and about 1 cup of almond milk. I drizzled in a bit maple syrup, cinnamon, and combined nicely. I topped every jar with a blob of almond butter or peanut butter, some cacao nibs, and berries. Raspberries and blueberries have a tendency to carry their form the most effective.

overnight oats

10. When the Paleo bread and soup are cooled and able to go, pack all the things as much as both share with pals, or retailer within the fridge. I transported the salads and in a single day oats in jars, the Paleo bread in a sealed glass dish, and the lactation cookies I had made beforehand and frozen.

Healthy meal prep for a week

So inform me pals: how’s the meal prep going? What’s your favourite factor to make forward for the week? I really like breakfast cookies, baked breakfast cookies, and this egg casserole.

I additionally love making a giant batch of roasted veggies, onerous boiled eggs, shredded hen (so excellent for meal prep), stir fries, and seasoned cauliflower rice. Even once I don’t have time to do a full meal prep, 20 minutes or half-hour of constructing fast staples could make an enormous distinction in my week.

Associates with kiddos: what was your favourite meal post-baby?? Publish-birth sushi was all the things I’d been dreaming of.



Extra meal prep posts:

5 days of wholesome daytime eats

An hour of unpolluted eats

One week of wholesome snacks

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