When it comes to weekday meals, convenience is everything! But with demanding schedules, just thinking about making food can become stressful and have us turn to eating out and eating easy, fast food. Well gals, the win here is in the prep and in finding small chunks of time to cook in bulk. With a foundation of fiber, protein, fat, and greens (a’ la Kelly LeVeque’s Fab 4 protocol) healthy eating during your busy work week becomes effortless!
Roast a big pan of veggies
If you haven’t tried roasting already, I urge you to take a chance, because I can guarantee that you will LOVE IT. Gosh, roasted veggies are a staple in my diet. They are so delicious! All you need is one pan, 3 or 4 of your favorite veggies cut up, oil (olive, coconut) or ghee for coating, and your favorite spices. Toss the veggies into a pan over a silicone mat or parchment paper, and into the oven they go! Different veggies need different temps and cooking times, so double check online for whatever you have. In general, it will be about 425 degrees Fahrenheit for 30-45 minutes. I always have a big batch of sweet potatoes in the fridge that I’ve roasted with coconut oil, pink Himalayan salt, and cinnamon. Broccoli, carrots, onions, and Brussels sprouts (which I don’t eat any other way), are among my favorite things to try different spices with and then roast.
Cook a big batch of grains
This one is simple. When cooking grains like rice and quinoa, cook a larger amount so you can scoop and serve all week. I’ve been playing with adding oil or ghee to my grains while they cook along with some salt and pepper. It adds a bit more gusto to the flavor versus the grain being plain. You’re so welcome for that pun.
Easy protein options
I like to keep my protein choices really, really easy when my week is lacking spare time. Cans of tuna, hard boiled eggs, and tofu are great protein options to throw into a nourish bowl. Rotisserie chicken is also another staple protein of mine. I take the meat off of the bone the day I buy it, and it feeds me 5/6 times. So good! Baked salmon seems really fancy, but is another great simple choice! It only takes 15-20 minutes, and a little rub of coconut or olive oil, lemon, mustard, salt, and pepper. Organic, locally sourced, animal proteins, and wild caught salmon when possible please!(:
Get creative with sauces
This is where the crown-jewel, healthy fats, come into play! Avocado it up to your heart,s desire here, gals. Hummus, tahini, balsamic vinegar, salsa, and hot sauce are all excellent options here to add some flavor. I personally lean towards more creamy sauces like a drizzle of tahini, or a simple homemade dressing of hummus, ACV, and lemon juice! You could even dilute some almond butter to make a nutty dressing. Get creative!
Extra, extra, read all about it
To finish off your amazing nourish bowls, sprinkle things like walnuts, raisins, pumpkin seeds, feta, goat cheese, or olives. There’s so much room for personal little touches to make your bowl just what you’re craving. I make it a point to add probiotics in the form of kimchi or sauerkraut. My current favorite is a turmeric sauerkraut from "The Brinery". It’s a double-whammy for gut health and it’s anti-inflammatory!
Keep it simple, gals. Cook in bulk. There is absolutely no stress here. It feels so good to have everything prepped and ready to go. Nourish bowls are so clean, simple, and healthy. What more could you ask for?