To stay on top of my no sugar game, I need to be more diligent in my planning and meal preppin’. Every Monday my Mom and I get together and make meals for the week. I’ve been noticing that my meal prep photos get the most social media love, so I figured I would explain my process a bit in hopes to inspire you to do a little (or a lot) of prep at home.
I always see those people that make themselves a week worth of chicken and broccoli, salmon and broccoli, broccoli and broccoli – kudos to them! However, I would go crazy eating the same thing nearly every day for a week. If you hadn’t noticed already, I love food. I love trying new things and experimenting with recipes. So my meal prep might be a little more involved than others, but I think the little extra planning involved is worth it, so I’m not dreading my meals or choking down dry chicken breast and broccoli every night (sorry broccoli, I have nothing against you).
Throughout the week I pick up inspiration from my favourite foodies on Instagram and take mental notes and screenshots of recipes I want to try. By the weekend I make a quick list of what I want to eat that week, typically with one new recipe to try out or a favourite meal we haven’t had in a while. This week I went for an old favourite: unstuffed cabbage rolls. I don’t really have the patience to make cabbage rolls, so this one is more of a – throw it all in the pot and enjoy the magic that comes out at the end – kind of recipe.
This week we also made a mixed veggie stir fry, with cauliflower rice for me and quinoa for my parents. I’ve been adding more spices as the stir fry meat cooks or adding coconut oil to the rice. It gives enough flavour that I don’t have to add any sauces, most of which are full of sugar anyways! We also did a paleo sloppy joe mix with turkey and sweet potatoes; kale, roasted beets and broccoli sprout salad; and I made my mom and brother some protein granola bars. We always portion out the meals so we can quickly grab suppers and lunches throughout the week!
Super Simple Recipe
I’ve had a few people ask me for the unstuffed cabbage roll recipe. If you google it you can find tons of different recipes with slight variations, some a little more stew-like and some a little thicker. This dish is great because you can go super simple or add in spices and herbs to suit your taste buds.
- 1lb ground beef
- 1 onion chopped
- 1-2 garlic cloves
- Salt and pepper to taste
- 1 can of tomato sauce 8oz (be sure to double check the ingredients for sugar)
- 1 can of diced tomatoes 16 oz
- ½ – 1 whole cabbage depending on size
- Bay leaf
- Wakame (it’s seaweed, you don’t taste it, but it adds a healthy burst of awesomeness to any soup)
- Any other spices you like – I’m not the boss
Cook the beef in a large pot over medium heat along with the onion and garlic. Chop up your cabbage and throw it in along with the diced tomatoes, tomato sauce and any spices/extras you want to add. Bring to a boil and then reduce the heat and let it simmer for a bit, stirring occasionally. Simple stuff.
I like to serve it on a bed of rice or cauliflower rice. This week I cooked up some cauliflower rice (which is actually just shredded cauliflower) in a frying pan with a lot of coconut oil, turmeric, and black ground pepper. The oil and pepper help our bodies use the turmeric to its full anti-inflammatory potential, and it tastes super yummy.
This is such a warm and filling meal, perfect for these cold winter days!
Taking these few hours a week to prepare some meals helps me to hold it together during the week. I’m not even cooking a whole weeks worth of meals. Just a few to get me through those busy nights. If you can’t spare a few hours in one day, you can always pick out a few things to prepare the night before: chop up extra veggies to keep in the fridge; roast up a big batch of potatoes and veggies;
make the sauce for your pasta the night before. Every little bit helps. Even if your meal prep is just making lunch for work the next day, you are ahead of the game! Be sure to pat yourself on the back as you enjoy your healthy lunch instead of scrambling to beat the line-ups at the closest fast food joint!
Stay awesome friends!