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Meal Prep Marathon: Breakfast! Part 1 of 3

Disclaimer: we do not believe we follow "the best" diet possible for maximizing healthspan and longevity, nor do we believe that such a diet even exists. We do, however, eat a healthy diet and meal prepping helps make it possible in our busy lives.


Meal prepping is preparing food ahead of time, often in large quantities, usually on whichever weekend day works best. This 3 part series will take you on a brief walk through our prep-diet. Meal prepping helps ensure that we:


1. Eat healthy stuff

2. Don't eat unhealthy stuff

3. Save time

4. Save money


Prepping significantly improves our intake of vegetables and fiber while avoiding tempting processed foods like bagels, muffins, donuts, pizzas, and deli sandwiches that are often offered for free at the hospital. Additionally, one of the most difficult parts of eating well is managing the [times of day] you consume food. Cooking dinner after a long and tiring day at work is not only difficult, but it wreaks havoc on a healthy eating schedule. Much better to eat earlier if possible.


Note: All of my ingredient measurements are “rough” estimates. I don’t measure anything to save time. When the ingredients are healthy, my main objective is to get the texture right - which you will get a feel for over time. That being said, if I am adding sugar or another ingredient which I care about tracking / minimizing intake on - I do measure.


It begins with a trip to my favorite store, Publix.

Time at Publix: 20 minutes

Total time to prep all of the food (breakfast, lunch, dinner, protein foods): 2 hours 30 minutes

Homemade Banana Bread with “Goop” or Plain Yogurt

Container of choice: 3 cup rectangular glass Pyrex if eating to-go

Banana bread and fully dressed "goop"



"Goop":

Prep time: 5 minutes

Ingredients:

-2 containers grass-fed whole plain yogurt

-4 scoops of Shakeology

-2 tablespoons of cinnamon

Goop ingredients

Directions:

1. Mix well in 11-cup Pyrex dish


Mixed goop ready for plating into smaller pyrex dishes

Banana Bread:

Prep time: 10 minutes + 30 minutes to 1 hour to bake

Ingredients (Estimated amounts):

-5 to 6 ripe bananas

-1/2 cup coconut flour

-3/4 to 1 cup almond flour

-1 teaspoon baking soda

-1 teaspoon salt

-1 teaspoon vanilla extract

-2-3 teaspoons cinnamon

-1 teaspoon cardamom

-1 teaspoon ground nutmeg

-2 tablespoons ground chia seeds

-2 tablespoons ground flax seeds

-1/2 stick melted butter (Kerry gold salted butter)

-1/4 cup heavy whipping cream

-2 tablespoons olive oil

-2 eggs

-2 handfuls of pecans

-1 cup blueberries

Ingredients necessary for banana bread

Directions:

1. Mash the bananas with a fork in a large bowl

2. Mix in all ingredients except the eggs and blueberries

3. Taste the batter before adding egg, make sure you like it! [May need to add more of the 3 main spices and/or more salt (I do everything by sight and taste so my measurements are not exact)]

4. Add the eggs

5. Get the correct consistency by:

Adding more heavy whipping cream if it is too dry

Adding more coconut flour if it is too wet

6. Add the blueberries

7. Cook at 350 in baking dish until knife comes out clean (roughly 30 minutes to 1 hour depending on size of the batch)

Well-mixed banana bread with good consistency

Banana bread after baking

Note: The banana bread is usually better the next day after being refrigerated/frozen, rather than fresh out of the oven. Take the banana bread out of the freezer and refrigerate it the day before eating. Reheat in microwave for 30 seconds from the fridge or 1 minute from the freezer if you are eating it at home. Spread a light layer of Kerry gold salted butter on top prior to microwave if desired.

Prepping the Dishes (2 days at a time):

1. Add about 1 cup of yogurt to the dish

2. Add 1 slice of banana bread -or- you could wait until the day of to prep this if you really don’t like the soggy texture


Prep on eating day:

1. Add a handful of blueberries to goop or yogurt

2. Add 1 to 2 tablespoons of nut medley (macadamia/almonds/pecans/cashews) to goop or yogurt

3. Sprinkle cinnamon on top of plain yogurt (goop already has cinnamon)

4. Enjoy!

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