Here are a few principles that have guided this proven three step process ;
If it is not READY , it will not be EATEN first.
When you open the fridge at the end of a long day you reach out for what it EASIEST to prepare not what is HEALTHIEST. It is important to make sure that what is healthiest is what is ready to eat.
The easier you make healthy eating the more you will do it. If the veggies are already chopped, the rice is cooked and the chicken/mushroom is marinated you will only need 20 minutes to prepare this healthy meal. However, if nothing is ready , nothing is chopped and nothing is pre-cooked ,you will do the easy thing and eat bread, chips or order fast food.
If you don't like it; you will not eat it .Don't pressure yourself into eating foods that are labelled healthy but you hate them; trust me they will end up rotten at the bottom of your fridge. Identify the fruits and veggies that you like first and learn how to make many meals with them.
STEP 1 ; COOK YOUR CARBS
Carbs have a long shelf-life , if prepped and refrigerated they can last 3-5 days
Cook and store in proper fridge bags and containers
These may include ; 1)Fry or Boil your potatoes - Have them as mashed potatoes or Roast them in a little oil for a healthier alternative to chips 2)Fry your plantain - A great snacking or lunch option. 3)Boil your rice 4)Boil your pasta 5)Make Chapati , Naan , wraps or pita-bread. STEP 2 ; PREPARE YOUR VEGGIES & FRUITS
Chop the veggies that will remain fresh for 3 days to make cooking easier - Onions,Garlic, Tomatoes, Ginger ,Celery , Kale & Cabbage are a few examples .
Prep your veggies that can not be chopped - Prepare your lettuce sheets , remove the stems from your spinach, Peel your carrots.
Peel and slice your fruits for the week - Mangoes , pawpaws , oranges etc
They should be stored in clean air tight containers and consumed within 2-3 days.
Blanching your veggies like broccoli to preserve freshness and avoid overcooking ( Place in hot hot water for 1 minute , then in ice-cold water for 1 minute ) STEP 3 ; MARINATE or COOK YOUR PROTEIN
Marinate or fry all your meats ; chicken ,beef, pork etc
Boil all your legumes ;Beans , chickpeas, Lentils etc
Clean and Marinate your Mushrooms with herbs and soy sauce to preserve them for 3 days. Hope this was of great help when you are planning your week.Feel free to modify with the veggies ,fruits and carbs you have in your fridge. This week we will be going into the details of the three steps with videos on Instagram to guide your meal prep. Happy Prepping, Peace, Love & Health, Stephanie.