The Kitchen Makeover – Basic Cooking, Part 1

We have inventoried and organized our kitchen and stocked it with healthy foods.  Now we need to cook!

Meal Planning Made Simple


7 Simple Meal-Planning Strategies for the Plant-Based Kitchen

We will cover four quick basic cooking topics in today’s post:

  • Recipes for Supershakes
  • Veggie chopping for food prep
  • Grilling and prepping protein selections
  • Homemade protein and energy bars

These strategies will help you when you are busy with everyday life and need to stick to your goals.  When we are busy and stressed, we tend to eat on the run, and therefore we eat processed foods more frequently. Planning and prepping our meals ahead of time makes eating healthier so much easier.

Supershakes – Eating on the Go

My first recommendation here is that you have a good blender.  I recommended the Vitamix in the Appliance post and I would also recommend having a smaller, more portable blender with you at your office.  You can also preblend the shakes at home and take them with you on the go.  Here is one great recipe for a shake, just to give you an idea:

Double Chocolate Banana
• 1 scoop of Chocolate Protein Shake (see below)
• ¾ Cup of Chocolate Almond Milk (or other non fat chocolate milk)
• 1 Cup Ice
• 1/2 banana

Mix in blender on medium for 1 minute or until smooth and cream

I recommend an essential oil based shake powder that is a great shake for weight loss and healthy eating support.  Along with the Metabolic Blend, this shake will provide all the essential nutrients of a healthy meal and only contain 125 calories.  Use as a meal replacement as a part of a weight loss program, or to supplement your healthy eating habits when you are on the run. It also includes a patented weight-loss ingredient that helps control the stress hormone cortisol, which is associated with fat storage. It blends well with water or milk for a low-calorie, low-glycemic, high-fiber satisfying meal alternative with 16 grams of protein per serving.

Want to learn more about this great shake?  Fill out this form and I will contact you within 48 hours with more information!

Prechopping Your Veggies

The easiest way to eat your veggies is to prechop them for the week ahead.  This is also the best way for them to retain their valuable nutrients.  The best strategy is to chop up half of the veggies you have just purchased as soon as you get home.  Then you can chop and store the second half when you are done, about three to four days later.  Get some good storage containers or zip lock baggies for easy access.  Seperate the veggies by type: for example, green peppers, red peppers, onions, spinach and carrots all in seperate containers.  Doing this accomplishes two things – it will make your food prep time much quicker and it will increase your veggie intake.   Fruits work the same way so employ the same strategy.  You can also choose frozen veggies and fruits as well.

Precooking Protein

Another way to cut down on your time in the kitchen is to precook your protein selections for the week.  Having a grill is a great tool for this strategy.  You can prepare a batch of protein – chicken, turkey sausage or burgers – on your meal prep day or after your shopping trip and refrigerate or freeze until needed.  Then you can simply reheat in a pan or microwave depending on your time constaints.

Homemade Protein and Energy Bars

These snacks are also a great addition to your healthy meal plan.  They are great for on-the-go and quick snacks and they are super easy to make and store.  Here is one great recipe to get you started:

  • 18 oz natural JIF creamy peanut butter
  • 1 3/4 cups Agave Nectar
  • 2-3 drops Metabolic Blend (optional)
  • 4-5 scoops Chocolate Protein Shake
  • 3 1/2 to 4 cups old fashioned rolled oats

Mix peanut butter and agave together, melt in microwave for 30-60 seconds. Add the Metabolic Blend, (optional).  Add the Chocolate protein powder and oats. Mix thoroughly by hand and spread in a 9 x 13 pan. Refrigerate for 30 min to 1 hour. Cut, serve and enjoy!

In tomorrow’s post, we will wrap up the Kitchen Makeover with more basic cooking and food prepping topics.

Stay tuned!


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