Meal Prep: Saving Money and Eating Healthy During the Week




Meal preparation saves a lot of time and money during the week with a busy schedule. I usually cook for the week on Sundays. Meal Prep Sundays help me reset and get my life in order: spiritually, mentally, and physically. To make my diet more healthier, I bake and/or stir-fry most of my meals. I avoid deep frying foods and using heavy oils when cooking.  Try using water or coconut cooking oil instead of vegetable oil when you are preparing your meals. I also substitute rice or pasta sides for vegetables like cauliflower and zucchini. Cooking your meals and buying snacks a head of time for the week will save you  a lot of money. Think about it: buying lunch costs about $10 each meal (a cheap lunch), that’s $50 a week for five days. Spending $50 at the grocery store can buy you breakfast, lunch, and dinner for five days!  If you eat out more than one meal a day then you are throwing away money which can be saved for weekend trips and other splurges. Y'all know I love to travel!


Meal Prep Strategy:  

  1. Search for healthy meal ideas: I use the Pinterest mobile app to look up new fun healthy ideas for meals. Pinterest has great ideas with simple recipes.

  2. Plan two meals and sides: Eating the same thing during the week can be boring. Choose two different meats/meals and three sides to cook. (see meal plan below)

  3. Make a list of your ingredients: Write what is needed for each meal and check your pantry to see what items you already have in your kitchen.

  4. Stick to your shopping list: When you are shopping, do not pick up any extra things. This will help with your budgeting.


One Week Meal Prep Plan: 

  1. Breakfast Quiche: eggs, a cup of milk, choice of protein, 8×8 glass pan, grilled onions and peppers OR Smoothie: a cup of fruit, a cup of liquid (milk, water, or juice) and a cup of greens and add protein (optional)

  2. Turkey Sausage Stir-Fry Over Cauliflower rice: Turkey kielbasa sausage, green, yellow or  red peppers, green onions,  mushrooms, and cauliflower

  3. Grilled Chicken Salad :A pack of chicken breast, kale and spinach leaves, salad toppings of your choice: shredded cheese, carrots, peppers, cucumbers, and tomatoes with your choice of salad dressing.

  4. Sides: 3 Baked sweet potatoes and vegetable medley

  5. Snacks: Grapes, celery and peanut butter or chips and salsa

  6. Drink water! Add lemon or fruit for flavor

PSA: Live Your Life!

After years of dieting and cleansing, I realized that I love food and I can not NOT eat my favorite foods. Portion control is my best friend and it helps me justify eating mac and cheese because who hates loaded mac and  cheese? NOBODY! Eat what you want but do it in moderation.