I've decided to start a category for posts that specifically include "meal prep" ideas, mostly because I've had some friends ask for suggestions on how to eat healthy. I realize that when many people hear "meal prep" they picture body builders and personal trainers steaming 10 pounds of broccoli, boiling 15 sweet potatoes, and grilling 20 chicken breasts all at once, to be consumed in perfect portions throughout the week and in between their daily sweat-inducing workouts. For us mere mortals, the idea of consuming the same and relatively plain foods day after day, meal after meal is simply unattainable--perfect body potential be damned. I'm here to tell you that meal prep doesn't have to be this way. We don't have to eat blah chicken or soggy broccoli to prep easy, healthy meals for a week at a time. I promise there is a better way.
I spend a few hours, typically on Sundays, prepping food to be eaten throughout the week. Yes, a few hours--usually between two and three, depending on what I'm making--which seems like a small price to pay for not having to cook the rest of the week and yet still having bomb combinations of healthy food to eat for every meal. It's also not very active cooking, so I can usually get work done at the same time.
My meal prep typically consists of 5-6 different preparations of grains, proteins, fats, and carbs. Usually some combination of roasted vegetables. A raw vegetable salad. A grain and/or legume of my choice, sometimes in flatbread form. A couple different protein dishes. Sweet potatoes. Etc. It changes week to week depending on my mood and what's in season. Better yet, the different combinations I can make with all of the things I prep means different meals throughout the week--you just have to be a little creative.
Take this egg salad for instance. This time I put it on homemade sourdough with crisp raw kale. Sometimes I dip crackers in it (side note: I am convinced there is no better store-bought cracker than Mary's Gone Crackers; the ingredients cannot be beat). Sometimes I spread it on homemade dosas. Sometimes I mix it in with grains and vegetables. Sometimes I put on a bed of greens. I think you're getting the picture...
The point is, here is one awesome, easy thing you can make in advance and eat throughout the week as you please. Simplicity, flavor, and healthiness all included.
Healthy Egg Salad With Purple Cabbage and Pumpkin Seeds
makes about 5-6 servings
1/4 cup plain yogurt (any type you prefer, I use full fat)
1/8 cup Dijon mustard
4-5 sprigs fresh dill, chopped
1 clove garlic, minced
1/4 cup onion, finely chopped (about 1/2 of one medium onion)
1/2 cup purple cabbage (about 1/4 medium purple cabbage)
1/4 cup roasted pumpkin seeds
salt and pepper
Hard boil the eggs using your preferred method. In the meantime, chop your onion, cabbage, and garlic, and prepare other ingredients. When eggs are cooked, cooled, and peeled, chop them into roughly 1/2 inch pieces. Transfer eggs to bowl and add yogurt, mustard, dill, and garlic. Mix well. Once incorporated, add onion, purple cabbage, pumpkin seeds and salt and pepper to taste.
This egg salad is so easy to make that I hardly think it requires a recipe. I included measurements for those who really think they need it, but I implore to you to scoop the ingredients on freehand and taste as you go--I make this egg salad a little differently every time, and I like it that way.