• Meredith Evangelisti

Food Prep 101


Fail to prepare, then prepare to fail!


When it comes to eating clean a good habit to get into is taking one day to cook in bulk. Having things cooked and chopped ahead of time helps make your daily meal prep a breeze!

I usually reserve Sunday morning for this ritual. The first thing I do is prepare a menu for the week, then write my grocery list and do the shopping.


Items always on my list are:

baby spinach

strawberries

bananas*

kale*

sweet potatoes

spaghetti squash*

onions*

tomatoes*

celery*

cucumbers*

mushrooms*

lemons

limes

avocado*

chicken breast*

ground turkey*

ground grass fed beef*

eggs

egg whites*

salmon*

oats*

brown rice*

quinoa*

almond milk


When I return back home with all my goodies I immediately start the preparation process:

-hard boil the eggs

-wash and chop the veggies and fruit

-marinate the chicken breast, grill it and chop it

-make salad dressings and salsas to top my salads

-roast the spaghetti squash

-brown the ground turkey

-make burgers

-cook the brown rice or quinoa


I make sure I have plenty of food storage containers on hand.

Doing all this ahead of time makes my mornings really quick and easy. In the morning I can just assemble the meals and be on my merry way!!

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