Weekly Food Prep Tips

Over time I’ve found serious time & food savers when preparing food for the week.   Hope you find these helpful & please share if you have any great tips for all of us!


Ground Meat

I brown a few pounds of ground up meat (E.g. turkey, chicken, bison or venison).  Half of it to have available to add to meals for the next 3-4 days (think zucchini boats, taco salads or chili).  Freeze the other half & pull it back out to thaw mid-week.  Personally I do not season when I brown it, this way I can add the appropriate seasoning to match the meal I’m going to have at the moment. Try this zucchini boat recipe.


Never peel an egg again!  Spray muffin tin with PAM crack open one egg to each tin.  Bake at 400° 10-12 minutes.  The yolk pops right out.  They are good for approximately 5 days.  Here’s another egg muffin recipe

Never peel an egg again!

Never peel an egg again!

Omelets in 3 minutes.  Spray bowl with PAM & pour in 1 cup liquid egg whites (equals 5 egg whites).  You can add seasoning, mozzarella cheese or some of your precooked ground meat.  Cook in microwave for 3 minutes.  Or you can make omelets the traditional way & have breakfast.  Stays good for about 4 days.


Frozen tilapia is great to keep handy.  Place frozen fish in water for about 15 mins to speed thaw.  Line sheet or baking dish with foil, spray nonstick spray, season fish (I’m all the time using different spices!).  Back at 375 for 20 minutes.  Done!  Afterwards add any topping (guacamole, salsa, egg whites).  Try this tilapia wrap recipe

Refrigerator life of fish is short however it’s a quick easy meal.

Shredded Chicken & Vegetables

Add 6 frozen chicken breast, a bag of frozen mixed vegetables, apple cider vinegar to taste, seasoning (Mrs. Dash Caribbean Citrus is my favorite) & 2 cups water (or chicken stock/broth) to crock pot.  Cook on high for 6 ½ hours.  The chicken will shred as you stir.  You can take half & freeze it while keeping the other half ready to eat.

Be creative with what you add to the chicken!  You can add beans, potatoes & almost any vegetable.  If you want more of a soup add more liquid.  Here’s another chicken crock pot recipe I like. You can also do chicken by itself to have to add to meals throughout the week.


Fresh Salad, the trick to keeping it fresh is to eliminate the moisture.  Place a napkin in each container & salad will stay fresh for days.  It works!

Vinegar Cucumbers, slice cucumbers & soak in 1 part vinegar to 3 parts water.  Will keep for several days.  You can also keep your cut up celery fresh for several days by keeping them submerged in water.

Beans, rice, Freekah can be cooked in mass & divided up to be frozen. More about Freekah & other carbs here

Roasted Vegetables.  Take a mixture of frozen veggies that have sat out about 10 minutes to semi thaw (& feel free to add in some fresh vegetables).  Drizzle with extra virgin olive oil & bake at 350° for 15 minutes.  The roasted vegs pictured I used a frozen mixture of carrots, cauliflower, broccoli & green beans with fresh mushrooms, shredded cabbage & peppers. Delicious!


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