New Job – New Meal Prep

It has now been a month into my new job as a registered dietitian nutritionist (RDN). However, with that has come some adjustment, including once again preparing my own healthy meals. While I sure miss my mom’s cooking and having a meal ready right when I am reaching the hangry threshold, I have gotten into a groove again. Here are some tips that I have found helpful over this month (and the past couple years) when I have had to meal prep on my own:

• Plan out meals to make (at the beginning of the week -usually Saturday or Sunday):
  • Take inventory of your pantry and fridge before planning meals and use those ingredients to make your meal plan to reduce food and money waste- do you have too many pitas like I do, might your lettuce go bad soon? Let’s make some pita sandwiches!
  • Use the store ads and deals to decide what meals to plan
  • Make sure it’s something you will eat and enjoy
  • Work to incorporate a well-rounded diet with lots of fruit and vegetables
  • Make extras- I plan two to three meals since it is just me and either freeze or put the rest in the fridge into portioned out containers
• Make a grocery list:
  • Include the ingredients needed to make the recipes for that week
  • Replenish some staples & easy snack ingredients such as: milk, bread, cereal, yogurt, cheese sticks, unsalted nuts, granola bars, hummus, peanut butter, apples, carrots, bananas, lettuce etc.
  • Grocery shop when you are NOT hungry- studies show people buy more and not the food they intended when they are hungry (I can attest to this)
  • A good key is to try to stick mostly to the outside of the store, where the fresh items are usually kept
• Weekly prep:
  • Pre-wash and cut produce like carrots or lettuce that may make it easier to make that snack or meal later in the week
  • Each night put your portioned meal into your lunch box (I always have a main meal, fruit, vegetable and snack) and stick it in the fridge so you can just pluck it out in the morning and go
  • Two ways to meal prep:
    • Make all of your meals on the weekend and portion them out for use later in the week
    • – OR – 
    • Plan the days you will make those meals ahead of time (I like to eat my food fresh at least once, but like leftovers for lunches and quick dinners)- utilize your crock pot if you have one!

Try some of my recent meal prep favorites:

• Taco/Savory Salad:  This is a meal you can really make your own. It’s an easy prep ahead meal for a couple lunches during the week
  • Ingredients: (make enough to serve your needs/meals)
    • Rice (I used brown rice)
    • Black beans
    • Romaine lettuce
    • Cucumber
    • Carrots
    • Bell Peppers
    • Cheese (I used feta- because I love it)
    • Salad dressing
  • Instructions: Add all ingredients (except the dressing) to a container, put dressing in another small container to add later. It’s that simple!

• Mom’s Chicken Stir Fry: This is family favorite and my mom makes it almost weekly
  • Ingredients: (serves about 4) *veggies are interchangeable
    • 1 onion, chopped
    • ½ cup peapods, chopped
    • 1 bell pepper, chopped
    • ½ cup grated carrots
    • 1 T. garlic
    • 1 pound chicken breast, cut into bite-sized pieces
    • 1 cup rice, cooked
    • ½ -1 T. Teriyaki sauce
    • 1-2 T. Hoisin sauce
    • Olive oil to cook
  • Instructions:
    • Pour 1 Tablespoon of Teriyaki sauce and chicken pieces to marinade and put in fridge.
    • Meanwhile, chop up all of the veggies
    • Spray large sauté pan with cooking spray and add 1 Tablespoon of olive oil and cook chicken until cooked through
    • Sauté veggies in more oil and add garlic
    • Turn pan down to medium and add 1 Tablespoon of Hoisin sauce and mix in
    • Mix chicken back in and serve over rice

From other sources:

• Crock pot taco soup
• Chicken or Tofu Tika Masala: See links below: both were very tasty and were great reheated for a lunch
  • Chicken tika masala
  • Tofu tika masala (shown in photo below)

Holiday Pear Salad

This is the Holiday Pear Salad recipe I used in my wellness rotation for the associate wellness fair:

 

Expanded nutrition panel:

 

Click here to view recipe this was adapted from!

Recipes

Find new recipes ideas here.

Southwestern Veggie Quesadillas

Serves: 4    Prep time: 15min    Cook time: 10min

INGREDIENTS:

1 c. black beans (rinsed, drained)

1 t. Fresh lime juice (1/8 lime)

1/8 t. Garlic powder

1 T. Olive oil

1/2 c. Red bell pepper (diced small, 1/2 med.)

1/8 c. Red onion (diced small, 1/4 med.)

3/8 c. Sweet corn (frozen)

1 t. Red pepper flakes (less may be used for better taste)

1/2 t. Ground cumin

1/8 t. Black pepper

Pinch salt

1/2 c. Fresh Cilantro leaves (chopped, 1/2 bunch)

1 c. Shredded cheddar (made with 2% milk)

8 ea. 6″ whole grain tortillas
DIRECTIONS:

1. Preheat oven to 350 degrees F

2. In small bowl, squeeze lime juice over beans and sprinkle garlic powder. Mix to coat. Mash mixture until smooth.

3. Saute red bell pepper and red onion in oil for 5 min. Add corn, red pepper flakes, cumin, salt and pepper. Toss and saute for 3 min. Transfer to bowl and mix in fresh cilantro.

4. Arrange 4 tortillas in single layer on sprayed cookie sheet. Divide beans onto 4 tortillas, spread evenly. Spread corn mix on each (about 1/4 c.). Sprinkle with cheese, top with remaining 4 tortillas.

5. Bake about 8-10min. until lightly brown and melted. Cut into 4 wedges each and enjoy!

Watermelon and strawberry lemonade (recipe from Good and Fresh magazine)

Ingredients: (serves 10); 6 C. Cubed seeded watermelon, 2 C. Quartered fresh strawberries, 1/3 C. Agave nectar, 1 C. Lemon juice, a 2-liter bottle of sparkling water/club
Soda (chilled), ice cubes, optional watermelon and strawberry wedges

Instructions: in blender combine half watermelon, strawberries and nectar. Add to pitcher and repeat with other half of previous three ingredients. Add lemon juice to pitcher, chill 4-24 hours or until very cold, serve in large pitcher or punch bowl, combine fruit juice mixture and chilled soda.

Healthy apple crisp (recipe from Heidi Fannin)

Ingredients: 2 C. Peeled, cored and thinly sliced Granny Smith apples, 1/4 C. Apple juice, 2 t. Cornstarch, pinch of nutmeg, 2 T. Brown rice syrup/maple
Syrup, 1 T. Fresh lemon juice, 5 t. Ground cinnamon, (topping: 1/2 C. Walnuts/almonds finely chopped, 1/2 C. Old fashioned oats, 1/4 C. Ground flaxseed, 1/2 C. Brown rice syrup, 2 T. Softened unsalted butter, 2 T. Gluten free whole grain flour

Instructions: preheat oven to 350, lightly coat 8-in square shallow
Baking dish with spray, combine apples, brown rice syrup, apple
Juice, cornstarch, cinnamon, and nutmeg in large bowl. Set aside. Make topping by mixing nuts, oats, brown rice syrup, flour, flaxseed and butter with electric mixer. Place apple
Mixture in dish and sprinkle with topping evenly and bake about 25-30 min, until apples are cooked through and topping is brown. Best served warm!!

Crunchy high-fiber apricot and apple bars (recipe from nutrition for life book)

Ingredients: (16 bars); 1 C. Dried apricots, 4 fl. Oz. Apple juice, 1/2 C. Soft brown sugar, 1 1/4 C. Oats, 2 apples, 1 C. Margarine, 1 2/3 C. Whole wheat flour

Instructions: preheat oven to 350, lightly oil shallow baking pan (13 by 9). Chop the apricots, peel core and finely chop apples. Place in pan with apple juice and simmer for 10 min. Let mixture cool slightly , then blend in blender until smooth, in bowl beat margarine and sugar until creamy and then fold in flour and oats. Spread half of flour and oat mixture over baking panama spoon apricots and apple mixture on top and spread evenly. Cover with remaining flour mixture and press down lightly. Bake 30 min until golden, cut into 16 bars while in tray, let cool and store in airtight container.

Sweetly spiced butternut squash (recipe from kriscarr.com)

Ingredients: (serves 6); 1 1/4 lb. butternut squash (diced), 1/4 t. Cinnamon, 2 t. Maple syrup, 1/8 t. Kosher salt, 1/2 t. Nutmeg, 2 t. Virgin coconut oil, 2 t. Orange zest, optional: toasted sunflower seeds/dried cranberries
Instructions: preheat oven to 375, in baking dish combine squash, nutmeg, cinnamon, coconut oil, maple syrup, orange zest and salt. Toss to evenly coat, roast oven 40 min. And allow
To cool. Serve with optional toppings

Nutrition: lowers risk of lung cancer, helps weight loss, reduces aging, helps immune system, prevents ulcers

Wild rice pilaf with pecans and cranberries ( recipe from Kris Carr)

Ingredients: 4 servings
-1 T. Olive oil
-1 onion (diced)
-1/4 C. Pecan pieces
-1 C. Wild rice
-1/4 C. Dried cranberries
-3 C. Water
-1/2 t. Sea salt
Instructions:
1) warm oil over medium heat in heavy-bottomed soup pot, add onion and sauté till clear. Add pecans and rice and cook (stir often) for about 5 min
2) Add cranberries , water and salt, bring to boil then reduce to simmer
3) Cover with tight cover for about 50 min., can be used to stuff squash or as side dish
Nutrition:
-sea salt-weight loss, helps asthma, and muscle spasms
-onion-cancer Protectants, infection protectant
-pecans-p, mg, thiamine
-wild rice-Gluten-free, antioxidants, fiber, zinc
-cranberries- anti cancer properties, reduced plaque build up

Amaranth banana walnut bread (recipe from Judith Finlayson-whole grain counsil.org)

Ingredients: serves 16 slices
-1 C. Cooked amaranth ( or millet or
Quinoa)
-2 t. Baking powder
-1 C. Mashed ripe bananas (about 3)
-2 eggs
-1 t. Vanilla extract
-2 C. While wheat pastry flour
-1/2 C. Chopped walnuts
-1/2 C. Liquid honey
-3 T. Melted butter or olive oil
Instructions:
1) preheat oven to 350, grease 9 by 5 inch loaf pan
2) In bowl combine flour, baking powder, and walnuts and mix well. In separate bowl beat bananas, honey, eggs, butter and vanilla well. Add amaranth and mix well. Pour wet mixture over dry and mix until just combined.
3) pour into pan; bake until tester CDs out clean (about 1 hour). Let cool for about 10 min., remove from pan and cool completely
Nutrition:
-total- 3 grams of fiber, 4 grams of protein
-bananas- potassium, b6, chromium
-whole wheat products- mg, p, copper
-walnuts- thiamine, p, mg, s
-honey-lowers blood sugar, immune system, boost, and antioxidants