It’s that time of year. Our winter “softness” has hit us like a ton of bricks, diet & exercise ads are everywhere we go, and the idea of wearing a swimsuit makes winter much more appealing. For some reason, our motivation and self-discipline go into hibernation along with our short-shorts. If we could be more proactive about implementing a healthy lifestyle, we would be working on our base-tan instead of riding the wave of weight fluctuation. I believe the first step is in the kitchen, but why is it so hard for so many people to cook?
The multi-billion dollar weight-loss industry popularizes supplements, diets and phrases like, “You are what you eat” or, “Abs are made in the kitchen.” If we are what we eat, I must be popcorn. I admit, my favorite food requires no cooking, but my husband refers to me as a “plant eater” because I prefer a diet rich in green stuff! The trick to healthy and practical cooking is in the preparation, and there are plenty of options for the culinarily challenged.
Nutritious & Delicious Grocery List
This is my preferred cooking style. What I love about prepping food is it eliminates the inconvenience of cooking and doing dishes every day. Below is my suggested grocery list plus simple tips for meal prep. Tip: Search in-season produce before going to the grocery store.
- Leafy Greens & Veggies: Onion, Mushroom, Bell Pepper, Carrots, Zucchini, Squash, Broccoli, Asparagus, Brussels Sprouts, Cucumber, Spinach, Arugula, Fresh Herbs, Romaine Lettuce, Sweet Potatoes
- Plant-Based Proteins: Tofu, Seitan, Tempeh, Nut Butters, Beans, Seeds, Legumes
- Fruit: Apples, Bananas, Grapefruit, Blueberries, Strawberries, Melon, Oranges, Lemon, Lime, Tomato, Avocado
- Healthy Fats: Avocado, Hummus, Nuts, Seeds, Olive Oil
- Nuts/Seeds: Almonds, Cashews, Walnuts, Pecans, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Chia Seeds, Flax Seed, Hemp Seed, Coconut
- Carbs: Whole Grains, Pastas and Breads, Beans, Legumes, Potatoes
- Condiments: Salsa, Hummus, Coconut Oil, Olive Oil, Apple Cider Vinegar, Sea Salt, Black Pepper, Salt-Free Lemon Pepper, Cinnamon, Nutritional Yeast, Tahini, Sriracha, Pesto, Red Pepper, Natural Sweetener (honey, maple syrup), Garlic, Balsamic Vinegar, Tamari
- Non-Dairy: Almond Milk, Non-Dairy Creamer, Coconut Water, Fresh Squeezed Juices, Tea, Coffee
Plant-Based Meal Prep
Chop, Cook, Combine, Convenience
- Chop: Veggies, Protein (pre-cook if desired)
- Cook: Protein & Carbs (Tofu, Grains, Legumes)
- Combine: Portion in Tupperware
- Convenience (Grab & Go): Bars, Fresh Fruit (w/Nut Butter), Trail Mix, Chips or Veggies & Hummus or Guac
Easy 5-Step Meal Checklist
- Base (Rice, Oats, Bread, Pasta, Leafy Greens)
- Fruit or Veggie
- Protein (This is sometimes your healthy fat)
- Healthy Fat (Avocado, Nut Butter, Hummus, Oil, Seeds etc.)
- Seasoning/Sauce/Condiment
5-Step Meal Examples
- (1) Oats, (2) Blueberries, (3) Chia Seeds, (4) Coconut Milk, (5) Cinnamon & Honey
- (1) Sprouted Grain Wrap, (2) Spinach, (3) Roma Tomato, (4) Avocado, (5) Sea Salt
- (1) Jasmine Rice, (2) Seasoned Snap Peas, Mushroom, Peppers (3) Marinated Tofu, (4) Tahini, (5) Soy Sauce
- (1) Pizza Crust, (2) Zucchini, Peppers + Mushroom (3) Spinach, (4) Olive Oil, (5) Tomato Sauce, Dried Basil, Garlic + Nutritional Yeast
You forgot the secret ingredient. Jamming to your music of choice while cooking! Actually, the secret ingredient is Love.