MEAL PREP ON A BUDGET: Tips, Recipes & How-to

MEAL PREP ON A BUDGET: Tips, Recipes & How-to

Save time, money, stress, and yourself from sad desk lunches with meal preparation This is what one of my clients calls “an insurance policy on future decisions.”

Meal Prep How-to:

  • Set aside one/two hours a week.

  • Choose a recipe you love!

    • I recommend one recipe per meal, per week.

    • For variety, try varying the dressing / sauce.

    • Allow the season to dictate ingredients, too.

  • Go grocery shopping with your recipe.

    • I like sturdy greens - cruciferous - which you must learn how to massage!

  • Make your recipe!

  • Batch and stash for the week.

    • Dress at work to prevent sogginess.

    • If using soft lettuces or watery veggies, keep separate and combine the day-of.

    • If something comes up and you get lunch with colleagues, save it for another meal, or snack need.

Budget Friendly Tips:

  1. Shop Bulk Bins:

    • Build your own trail mix or granola.

    • Buy grains, nuts & seeds, beans, flours and even treats / snacks there.

      • Snacks add up and packaged products are pricey. Try fresh or dried/non-perishables for your desk/car/bag.

    • My favorite bulk finds: Dried coconut, banana chips (unsweetened), sprouted nuts, and flax/chia/hemp seeds.

  2. Produce Best-Practices

    • Produce itself can be very affordable! Just remember to buy enough.

    • Fresh not chopped / packaged produce = cheaper and less oxidized.

    • Shop WITH recipes. Srsly.

    • Plan ahead (aka meal prep)

  3. Don’t Forget Frozen Food

    • Frozen-food sales volumes rise for first time in five years.

      1. Frozen meals are an easy way to control portions, and there’s typically very little waste.

      2. Can also be quite nutritious if food is great quality when frozen.

    • Freeze your own fresh berries, soups, or smoothie-makings ahead of time.

      1. I still prefer *produce* over any “designed” food like veggie burgers or full meals, but do what’s reasonable for you.

And now, the recipes …

Supernatural Smoothie Recipe

simple green smoothie.jpg

My tried-and-true, and a client favorite ...

  • 1 banana or 1/2 C steamed yam (or both!)

  • 1/2 C berries or other fruit (frozen is fine)

  • 1/2 bunch or ~2 C spinach

  • 2 tbsp Acacia fiber

  • 1 tbsp flax, chia or hemp seeds

  • Water or coconut water as needed (about a cup)

  • Blend well, drink slowly.

Optional additions: 3 tbsp hemp protein like Nutiva or Bob's Red Mill. (Consider using occasionally rather than daily.) 1+ tbsp cacao powder. Any herbs, spices, or special extras you like.

Supernatural HRBLS on Live the Process | Stress Reducing HRBLS

Supernatural HRBLS on Live the Process | Stress Reducing HRBLS

What makes it special is: So much! I waited years to fully realize HRBLS. They're made to meet people where they are: interested in herbs, eager to try them, but challenged by how to do so. HRBLS are herbs in food-form. They’re delicious with whole-plant ingredients (we use fresh tarragon and actual lavender flowers, for example) and potent (they’re as strong as a tincture or a medicinal-strength tea), while also being pocket-sized, portable and entirely plant-based. No artificial sugars, no weird stabilizers, no gelatin, no fake colors—you name it. These babies are made for nearly anyone, anywhere, every day or as-needed. Plants to the people!

One thing you can’t miss is: Each ingredient works on symptoms of stress and anxiety in a unique way. Skullcap, for example, binds to some of the same receptor sites in our brains as benzodiazepines. We refer to it as nature’s Xanax.

Your body will thank you because: Not only can they help mellow the madness on the spot, but regular use may help lower cortisol levels over time and help you become better able to manage stress.

This will help you be your best you this year because: All-natural, plant-based, peace in gummy form! Also, they’re a really great gift idea. But, truthfully, a better balanced nervous system—picture it!