We all know it takes time to plan, shop and prepare meals for the week. Some of us are limited on time with families, extra curricular activities, work and other demands calling our undivided attention all week. Let’s face it, we are ALL busy people!
The worst part about meal prep is that it’s a little painful in the front end but the beauty is that it creates a lot of extra time later in the week. By having my breakfast, lunch and typically my dinners planned all week I never have to stress about meals. I know I’m getting all my macronutrients, in the proper portions, no matter what situation I find myself in that day. So with proper planning early on, your life becomes much easier throughout the remainder of the week. It’s like anything in life, if you fail to plan, you plan to fail. Whether it’s business, your finances, your health or anything in life for that matter. Planning makes all the difference. You won’t regret the up front time it takes once you realize how it eases up your schedule later on.
I made this cold protein packed salad to pack for lunches to accompany my fish this week. This total prep on this salad today was about 10 minutes because I already had the quinoa cooked and refrigerated. When I make meals I make the large portions of the cooked ingredients so it saves on prep time and I can use in other ways. I cooked this quinoa two days prior and sautéed in water with 1/2 of a vegetable bullion cube that contained 15g of sodium. Great option to add taste without the added salt. I added minced garlic and pepper for added taste. After bringing it to a boil I sautéed it covered for about 10 min or until the majority if the water was absorbed.
I used the following ingredients and mixed everything in this large bowl above.
1 can low sodium organic black beans
1 can organic sweet corn
1 cubed cucumber
3 chopped Roma tomatoes
1 cup cooked quinoa (refrigerated)
2-3 tbsp Liquid Aminos (soy assume alternative with added nutrients and not all the added sodium)
Recipe above made 4 servings
The salad covers my macro nutrients in terms of complex carbs and some added protein. I also wanted the additional protein so I added fish. The only missing macro is my healthy fat. Grab an avocado and you’re covered. Generally I’d use 1/4-1/2 of the avocado with my meal, depending on the size of the avocado.
I baked 1 Ahi Tuna filet and 1 salmon (both wild caught and typically found in frozen foods)
Bake at 350 for approx 20-25 min. For added flavor the below ingredients are a natural way to season.
1/2 fresh squeezed lemon
1-2 TSP fresh ground pepper
1-2 TSP garlic seasoning
Between the two filets I made 3 portions. Paired with my salad I have a 3 fully prepared nutritious lunches for the remainder of the week!
I hope you all enjoy! Happy Prepping!