Easy Food Prep Ideas

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Food preparation is essential if you’re trying to eat fresh, unprocessed food. To keep your blood sugar stable eat every two to three hours. Here are a few recipes that you can make ahead on the weekend, then toss in your lunch box during the work week:

Breakfast-Raspberry Walnut Oatmeal


2 C. Old Fashioned Oats

4 C. water

1/2 C. Walnuts-chopped

1 1/2 C. Raspberries

agave nectar to taste

Combine water and oats and microwave for 4 minutes. Add chopped nuts and berries. Divide into four servings and store in the fridge. Toss in your lunch bag. Enjoy with 1 whole hard boiled egg and 1-2 egg whites.

A.M. Snack-Greek Yogurt with 2 T. Chia Seeds

Lunch-Egg Frittata

This makes a great lunch. Top with a 100 calorie pack of wholly guacamole and add a piece of fruit and you’ve got a balanced 400 calorie, “protein and produce” focused meal. Try a chai red or black tea with this! The one in the pic is from World Market, it’s packed with anti-oxidants. Next week, I’ll post a great pumpkin chai latte recipe that you can use this tea in as well.


1 T. olive oil or cooking spray

1 C. chopped celery

1/2 C. chopped onion

2-3 C. fresh spinach

4 Butterball turkey sausage patties, chopped

1 C. low fat cottage cheese (you can omit this, but it really adds a creaminess that you can’t get otherwise)

2 whole eggs

1-16 oz. carton egg whites

1/4 C. parmesan

salt and pepper to taste

Heat oven to 350 degrees. Add olive oil to an oven proof skillet over medium heat, once oil is hot add celery, onion. Cook for avout 5 minutes, season with salt and pepper. Add spinach (don’t be afraid to use and extra handful, it cooks down to practically nothing). Mix in sausafe. Flatten it out and spread cottage cheese evenly on top. In a separate bowl, egg whites, eggs, and parmesan. Then pour gently over mixture. Bake for 45 minutes. Cool completely and cut into 4 pie shape pieces. Tip: make two of these! One for Sunday Breakfast and one for lunches next week, simply top your frittata with a 100 calorie pack of guacamole and add an apple and you’ve got about a 400 calorie meal that is  full of protein and produce.

PM Snack- Pear and a 100 calorie pack of almonds (or sub a low fat cheesestick for the nuts)

Dinner-Easy Southwestern Chicken Soup


2 C. Celery

2 C. Carrots

1 C. Chopped Onion

1 small can of chopped green chile peppers

Mrs. Dash Fiesta Lime Seasoning (or McCormick’s) Mojito Lime Seasoning

1-16 oz. jar of green salsa verde

1 can of corn (no sodium added)

1 can of black beans drained and rinsed

16 oz. chicken stock

6 boneless skinless chicken breast (if you’re cooking all day, these can start frozen)

2 T. Cumin

2 T. Garlic Powder

salt and pepper to taste (salt at the end, the salsa verde adds plenty)

Layer veggies in the bottom of the crock pot, season with salt and pepper and a 2 t. of Mrs. Dash. Add diced green chiles and mix. Season chicken with Mrs. Dash and lay on top of veggies. Pour salsa verde over the top and pour the chicken stock along the side (to keep chicken coated with seasoning and salsa). Cook on low for 6-8 hours. Pull out the chicken and shred with two forks. Add back into the soup and stir. Taste it. If it needs more flavor, add more Mrs. Dash and/or 1-2 T. cumin. Serve with plain non-fat Greek Yogurt and Baked Tostitos crushed on top. YUM.



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