WEEKLY MEAL PLAN IDEAS #3.
Today, I´m starting with a confession.
I´ve started my week without a meal prep…
And I'll tell you something…
I will never let it happen again… ever.
It was because I took a break and we´ve spent a week traveling through Portugal. It was a well needed break after all that lockdown stress and tension and we´ve had a great time. But we came back on Sunday evening, and I had a week in front of me with a calendar full of sessions. No meal prep and no grocery shopping done… So I´ve ended up chasing for the supplies in between the sessions and cooking full meals 2-3 times a day.
I totally understand why people rather grab a cheap menu close by or some processed crap. But if I did, I would feel miserable, my immune system would become weaker and eventually I'd end up ill. I know myself… it already happened many times and that's why I´ve put my systems in place and a non-negotiable weekly meal prep.
Believe me if I say it is a life saver!
So, here is my Weekly Meal Prep Ideas #3.
As I was taking some break from my local wellness business, I had more time for rest, visits to new places and reading. Lately I'm obsessed with gut health and strong immune system and I came across a great book - FIBER FUELED from Will Bulsiewicz MD.
As you can guess it's all about the importance of fiber as a non-negotiable part of any healthy diet.
Many people think that fiber is important to keep things moving through the digestive system and cleanse the colon. What´s fascinating is that fiber is primarily food for our gut bacterias /probiotics and with a big fiber diversity, our probiotics can multiply and protect us from all the preventable diseases… are you following the thread?... Yes, it is imperative to focus on fiber diversity to become asymptomatic, because this virus doesn´t seem to go anywhere, right?
There is a 4 week Fiber Fueled Program at the end of the book that I've started over this week and I have to tell you that the recipes are delicious!!
I've included some of them in this weekly meal plan, so check it out and let's dive straight in.
As I´ve been adding plenty of new recipes based on plant diversity, I also had to adjust my grocery shopping list. Check my updated FRUIT & VEG LIST and PANTRY LIST. I keep them divided, because pantry list is something you can buy in bulk and keep for a long time, but veg list is something I use a few times a week especially when I go to a local market.
But there are definitely shops where you can get all sorts of great quality products, so copy and paste both lists in your phone to have them with you whenever you stop at any grocery shop.
Let´s dive straight in!
SATURDAY:
✅ Make sure you have all the ingredients ready for the next day.
✅ In the evening, soak 1 cup of lentils overnight. If you have some organic lentils in a can, you can omit this step, but I like to cook from scratch.
SUNDAY MEAL PREP: (this will take about 2 hours and will reduce your cooking time during the following week to 20min or less)
✅ preheat your oven to 200°C and put 6 red bell peppers on a tray with baking paper and roast from each side until charred evenly. It takes about 30min, depending on your oven. When done, place them hot in a bowl, cover with a lid and steam for another 10min - this will make the peeling process easy. Then peel the skin off, remove the seeds and cores and store to make the Roasted Pepper Spread later.
✅ Rinse and cook your lentils in water with a pinch of salt.
✅ Make Homemade Basil Pesto
✅ Make Oat Energy Balls
Well done! Easy, right? Now, you are ready for a great and nutritious week with meals that will take less than 30min to prepare.
So, let's have a look at what meals you can create with this meal prep.
BREAKFAST IDEAS.
🍓 Sourdough bread with ROASTED PEPPER SPREAD
🍓 MORNING CHIA PUDDING - I like to mix chia seeds the night before, so it is ready when I wake up and I just add some fresh fruit.
🍓 SUPERFOOD SMOOTHIE - this one is so filling that it works like a proper meal for me, fueled with fiber and nutrients.💪🏼
MEALS:
🥦 You can use your HOMEMADE BASIL PESTO made ahead for a quick gluten free pasta of your choice. I like to add a few cherry tomatoes and some fresh spinach leaves to it.
TREAT OF THE WEEK.
🥜 OAT ENERGY BALLS - Since I´ve made this recipe for the first time, these are definitely the nr.#1 energy balls I´ve ever tried. Very quick and easy to make… and they disappear very fast too..🙈
This is it! Get ready for a new week full of energy and let me know in the comments what you think about these recipes.
Have an awesome week!🥰