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  • Writer's pictureDeb Orosz

Food Prep For Success

Updated: May 4, 2020

Do you have every intention of eating healthy but end up grabbing whatever is quick and easy?

Are you so tired at the end of the day that you have no energy for preparing a meal?

I get it. You are not alone. I hate cooking at the end of the day. I only like cooking early in the day when I have energy. If it gets past afternoon, forget it - I am not a happy camper if I have to prepare a meal. Honestly, it just doesn’t happen, if I haven’t planned ahead then I just end up binging on whatever is in the fridge or calling for take-out.

I have learned some things I can do ahead of time to avoid this situation. This involves planning for success. You need to have healthy items available and ready to go when you come home tired and hungry.

I am sure you get this and understand planning would be helpful, but maybe you feel at a loss for how to do it, or how to make this work in your life.

In my practice, my client’s often tell me they need help knowing what to do. One of my favorite plan ahead tools is ......... A Food Prep Day.

The number one factor I see that predicts a clients success with their health goals is whether they are doing a Food Prep Day.

When my clients set aside time to plan and prepare food for the week, they are successful at eating healthy and shedding pounds, easing their digestion, or just improving their health.

They reach their goals and feel successful and in control of their health.

Also, a food prep day really can be fun. You will feel empowered and in control of your health. Like you are taking steps forward.

It is not difficult and I have learned a lot of ways to make it easier.

I want to help you. I am sharing my top 5 activities for an easy and successful Food Prep Day. Doing these things will set you up for success.

1. Plan a Shopping Day

I don’t know of anyone who dreams about going to the grocery store on their way home from work. This is just another energy drain that doesn’t help after a stressful day. I get it - you need rest. So, set yourself up for success by doing the shopping before your week goes crazy.

Pick a convenient day to do your grocery shopping for the week. Sunday is a convenient day for many people. The majority of this shopping trip should be getting all your vegetables for the week.

Vegetables are the key to health so here is a starter list of veggies to throw into your cart:



Bell Peppers




Brussel Sprouts







2. Prep the Veggies

See that list of veggies above that you just brought home from the grocery store – well – let’s talk about how to actually use these.

Don’t just let them sit in your fridge for the week. I hate it when I open my veggie drawer in the fridge and see old spoiled vegetables that I just wasted.

Your veggies deserve love and attention! I have a good way to take care of your veggies and yourself.

Make a promise to yourself NOW to prepare these vegetables before you put them in the fridge.

The veggies are waiting for you – you promised you would take care of them and not let them rot in the fridge. Now is the time – easy peazy – just prep them BEFORE they go in the fridge and you will thank yourself all week.

Here is what to do with the veggies you bought:

Cut up into sticks and store in baggie or glass container:

  • Carrots

  • Celery

  • Bell Peppers

Onions – chop and store in glass jar in fridge for cooking with during week

Spinach – wash and store for sauteeing during week or using in smoothies

Roast the following veggies in oven with olive oil and salt at 350 F for 45 minutes or until tender and browned.

  • Brussel Sprouts

  • Cauiflower

  • Broccoli

  • Beets

Store these roasted vegetables in the fridge for use during the week. They can top salads, be a snack or a side dish for a meal.

Throw in a big bowl for make-ahead salad

  • Lettuce

  • Cucumbers

  • Avocado

  • Tomatos

Add in some of the carrot, celery, and pepper sticks if desired.

3. Make Ahead Salad

I love it when I am starving and I realize I already have a salad ready to go in the fridge. A big bowl of starter salad kept in the fridge can become lunches and dinners. Just vary it with different proteins on top and different dressings and add-ins.

Check out my blog on Make Ahead Salads for tons of fun ideas for your salad.

4. Make Ahead Dinner

Plan one recipe for the week which can be reheated multiple times. I like to pick something comforting like a soup, stew, or chili.

You can make a big pot and then divide it up into servings and even freeze some for future weeks.You can reheat the individual servings for dinners or bring for lunches.

5. Prep for Breakfasts

If you are like me, your sleep is treasured and getting up and making breakfast is not all that appealing. I don’t mind cooking a big breakfast on weekends, but during the week I need to get out of the door fast. Believe it or not there are ways to plan ahead for breakfast too.

You can make a big bag of oatmeal (the can with no sugar) with cinnamon and lots of nuts, hemp and chia seeds in it for extra protein and keep it in your cupboard or desk at work. Then you just scoop out ½ cup into a mug add 1 cup of water and microwave until soft and warm.

There are also make ahead options for eggs at breakfast. Hardboiled eggs are super easy to make ahead and give you a good start on your protein with 6 grams each. You can make little muffin sized spinach egg cups and freeze the extras to have on hand.

So try a Food Prep Day and incorporate my tips for shopping, prepping veggies, make ahead salad and dinners, and prepping for breakfasts. Let me know how it goes and any ideas you have on how to prep for a week of healthy eating. I love to hear your ideas!

If you are interested in working with me on implementing a healthy eating style, please reach out for a free 15 minute strategy call and we can discuss how I can help you reach your wellness goals.

Be well,


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