Meal Prep Monday Podcast™

Today I'm sharing 10 of my go-to healthy portable snacks for kids. These work great for adults too! My priority in selecting these was low mess, easy prep items my kids are actually excited to eat. I'd love to hear your go-tos as well! Message me on Instagram @prepdish or send me a message in our Facebook group, linked below. 10 Portable Healthy Snacks for Kids & Adults Apple Slices - I place these in silicon bags like Stasher bags Popcorn or Rice Cakes - These can be a bit messier! Oranges - I love that we can bring these and just keep them unpeeled to save for another day if they don't eat them. Meat Sticks - I get mine from Imperfect Foods. They have a grassfed meat stick as well as a turkey one. Cucumbers - These are a great low mess, easy prep veggie. Bananas - This is another one we can just keep unpeeled if they don't get eaten. If they get bruised, I just throw them in my weekend batch of banana pancakes! Cashews - This is a nice shelf stable one I can just keep in my purse or in the car. My kids love pumpkin seeds as well. Cheese Sticks Plantain Chips - These are definitely a favorite! Blueberries Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Banana Pancakes: https://prepdish.com/recipes/gluten-free-banana-pancakes/ Prep Dish Facebook Group (Just request to join and I'll approve you! You don't have to be a subscriber) https://www.facebook.com/groups/1537447836539716/ Stasher Bags: https://www.stasherbag.com/

Healthy habits build on each other. Host Allison Schaaf talks about the habit of reading (and how to watch less tv) today. I've been quite intentional about adding more reading into my life over the past year. As a bonus, I've found that when I read at night, I automatically watch less tv and spend less time on my phone. This is the same mindset I recommend with adopting a new way of healthy eating. This is especially true if you're doing AIP or another restricted diet for medical reasons. If you focus on eating plenty of the foods you can eat, there's no room left for the restricted items. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! AIP Meal Plan: https://prepdish.com/shop/specialty/aip/ Alkaline Meal Plan: https://prepdish.com/shop/specialty/alkaline/ Reset (Whole30-compliant) Meal Plan: https://prepdish.com/shop/specialty/reset/ Books I've Been Reading: Hold on to Your Kids: https://www.amazon.com/Hold-Your-Kids-Parents-Matter/dp/0375760288/ref=asc_df_0375760288/?tag=hyprod-20&linkCode=df0&hvadid=312130960442&hvpos=&hvnetw=g&hvrand=3153010068446577494&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9018993&hvtargid=pla-457209788354&psc=1&region_id=674469 Tranquility by Tuesday: https://www.amazon.com/s?k=tranquility+by+tuesday&gclid=CjwKCAiAioifBhAXEiwApzCztnFGQfO5jrWvYhiteER-h-t44LXjUwoCgsYH4tcNUBM9Hv-g-bWutxoC3jIQAvD_BwE&hvadid=602349333266&hvdev=c&hvlocphy=9018993&hvnetw=g&hvqmt=e&hvrand=9757593861283886920&hvtargid=kwd-1664592213304&hydadcr=24956_9954751&tag=googhydr-20&ref=pd_sl_3090178aa8_e Finance Books Greenlights (Matthew McConaughey) on Audible: https://www.amazon.com/Greenlights/dp/B08HLW2JXD/ref=sr_1_1?crid=18VY96L4OKSSV&keywords=greenlights+book&qid=1675768374&sprefix=greenlights+book%2Caps%2C159&sr=8-1

This page contains affiliate links. Thank you for your support of Prep Dish! Today's episode is all about a much requested topic - easy kids lunch ideas. Prep Dish founder and mom of 2, Allison Schaaf, shares her go-to kids' lunches. No kids? No problem, these work great for adults too! If you're looking for easy, healthy kids lunch ideas, leftovers are one of the very best options! Double or even triple a dinner recipe to have on-hand for lunches. That said, you likely won't always have leftovers on hand. These are some great choices when you need to cook up something quick: Proteins: Frozen Salmon (or any fish!) - Once it's defrosted, it cooks so quickly Frozen Ground Meat - Use for tacos, burgers, meatballs, etc. Frozen Chicken Wings - I get these from Imperfect Foods. Wings cook so quickly and my kids love them! Veggies: Salad Green Beans Cucumbers Zucchini Frozen Broccoli Starches: Sweet Potatoes Potatoes Rice Quinoa Specific Meals: Salmon w/ Dill Mayo w/ Frozen Broccoli & Rice Burgers w/ Potato Wedges & Cucumbers Chicken Wings w/ Baked Sweet Potatoes & Green Beans Mix & Match: Tacos - This is such a versatile option. Use what you have on hand! Different veggies like peppers & onions, any ground meat or leftover roast, salsa, avocado, etc. Bowls - This is a great way to use up leftovers! Use rice or quinoa as a base, some meat, beans, veggies and a sauce. Tzatziki or salsa work! Homemade ranch is also a delicious choice. With the kids, I keep the items separate. Stir Fry - Shrimp or other protein, any veggies and rice, quinoa or rice noodles. We have a simple stir fry sauce linked below! ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Stir Fry Sauce: https://prepdish.com/recipes/easy-stir-fry-sauce-recipe/ Homemade Ranch: https://prepdish.com/recipes/paleo-ranch-dressing/ Imperfect Foods: http://imprfct.us/v/allison_8366 ()

Prep Dish founder Allison Schaaf shares a concept from author Laura Vanderkam. This episode will get you thinking about how you view your time and how you want to fill the 168 hours you have each week. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Tranquility by Tuesday: https://lauravanderkam.com/books/tranquility-by-tuesday/ 168 Hours: You Have More Time Than You Think: https://lauravanderkam.com/books/168-hours/

Entrepreneur and meal prep expert Allison Schaaf shares what she's learned from detailed time tracking. Most Things Take Way Less Time Than I Think When I time my work tasks, I realize that many tasks take just a few minutes. Set a Timer If there's a task I'm avoiding, I set a time for 20 minutes and see how much I can get done in that time. Many times, the task is complete before the time is up! Filler Tasks "Filler tasks" actually take a lot more time than you might realize. This includes things like scrolling through your phone, last minute errands, washing your cutting board every night if you didn't have a chance to meal prep, etc. Feeling "Time Abundant" is a Choice Tracking the time you spend working can help you see how much time you actually get to spend doing other things like spending time with the kids or taking time for yourself. Where You Spend Your Time Reflects Your Priorities & Values Seeing how you spend your time in numbers can provide insight on whether how you spend your time is reflecting what you value. Batching tasks like meal prep can also help you find more time in your day! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! 168 Hours: You Have More Time Than You Think: https://lauravanderkam.com/books/168-hours/ Batching is Freedom - How to Create More Time in Your Day: https://prepdish.com/podcast-show-notes/ep141/

Prep Dish founder Allison Schaaf shares her other passion project today, Miscarriage Hope Desk. She founded Miscarriage Hope Desk after experiencing multiple miscarriages herself and strives to provide miscarriage support, science-backed articles and an extremely supportive community for anyone struggling with miscarriage or infertility. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Miscarriage Hope Desk: https://miscarriagehopedesk.com/ Miscarriage Hope Desk Podcast: https://miscarriagehopedesk.com/podcast/ Allison's Fertility Journey: https://miscarriagehopedesk.com/about/allison-schaaf/

Do you have some big dreams you want to work toward? Prep Dish founder Allison Schaaf shares how writing down her goals and intentions has made a big difference in achieving them. She shares both professional goals for Prep Dish and personal goals like traveling to 40 countries before turning 40. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Prep Dish founder and mom of two, Allison Schaaf, shares how she adjusts the weekly Prep Dish meal plans to meet her family's needs. She walks through the January week 3 Super Fast meal plan and how she makes substitutions and edits quantities to make the most of the meal plan. Meal Planning Tips - How to Customize a Meal Plan to Work for You Quantity - My go-to is to double most of the recipes. My family eats most of our meals at home so we generally eat each meal once for lunch and once for dinner. There are some items I don't double though, like garlic and fruit, as I usually already have those items on-hand. Subs for Preference - I often sub lettuce for collard greens for wraps as it's easier for my kids to eat. Kid-Friendly - I sometimes add extra carbs to make sure the meals have enough carbs for the kids. For example, I like to do a 50-50 mix of cauli rice or broccoli rice and regular rice. Protein - I sometimes switch up the protein based on what I have from Costco or Butcher Box. I also double or even triple the amount of protein to meet my family's needs. This is also a great place to comparison shop in terms of prices for different cuts of meat that week. Sauces - I often double the sauce recipes because I love to have a homemade sauce on-hand to liven up meals. Allergies / Intolerances - I sub walnuts and pecans due to an intolerance. We include subs for common allergies, like nuts, in our weekly subscriber newsletter. Spices - Over time, you won't have to buy the spices every week as we use many of the same spices from week to week. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Prep Dish Super Fast Meal Plans Video: https://youtu.be/qzuuAn1jGgo ( How to Make Homemade Broth: https://prepdish.com/podcast-show-notes/ep48/

In episode 151, Prep Dish founder Allison Schaaf shares tips on customizing the Prep Dish meal prep meal plans to make them work for you. This includes lots of tips and advice straight from real life Prep Dish subscribers! Meal Prep Tips from Subscribers: One subscriber adds meat to vegetarian meals and adds a carb to any low carb meal. Adding in a favorite side dish is a great way to make meals your own or stretch meals further for a bigger family. Using separated recipes instead of the meal prep instructions works well for one family. Another subscriber uses the gluten free meal plans because she loves the recipes but subs non-gluten-free items for gluten-free. One subscriber said she doubles all of the recipes. She also subs pork chops for fish and subs ground beef or pork for ground chicken or turkey. She subs a whole chicken for a specific cut of chicken to save money. Finally, she's found a friend to do Prep Dish as well, which has made it a lot more fun! A low carb subscriber said she adds carbs for her husband and kids. Adding in some rice or bread to make the low carb meal plans work for kids is a great tip. One person said she used a scale for the salad dressings for a while to get the ratio more exact, and now she can just eyeball it. Another subscriber subs veggies based on what's on sale and also swaps for allergies. Our weekly subscriber newsletter always includes tips for subbing for allergies! Deconstructing meals can make them even more kid-friendly. This also makes it easier to mix and match to make new meals! Adding legumes to recipes is an excellent way to bulk up a meal in a budget-friendly way. Including half legumes and half meat is a good way to do this. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/

In this episode, Prep Dish founder, Allison Schaaf, shares how she's using time as the foundation for new year goal setting in 2023. In thinking about goals for the new year, I ask myself, what are my values? What is really important to me? These are the things I'm reflecting on and reevaluating as we head into a new year: Date Night: This has become so important to me after we had kids. Knowing I have a regularly scheduled time when this can happen and getting it on the calendar has made this doable for me. Movement: Again, scheduling this in at a regular time makes this easy and takes away the constant mental effort of trying to fit it in. Daily Walks: I've built in a minimum 20 minute walk into my daily schedule and it really energizes me. Meals: I base my meal prep time on grocery pickup as we live far from the grocery store. I know that Tuesday works best for me for grocery pickup so I plan around that. I periodically reevaluate and make sure our weekly rhythm is still working for us. Reading & Learning: To make more time for reading, I've cut back on tv time. I've also tried to be more flexible with fitting in more learning and growth-based reading earlier in the day. Travel Planning: I want to be better about planning trips in advance and getting them on the calendar. Flow of the Week: I like to reflect on my weekly rhythm and the flow of the week and make sure it's still working for me. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Ep #137 - Strength Training: https://prepdish.com/podcast-show-notes/ep137/ Ep #141 - Batching: https://prepdish.com/podcast-show-notes/ep141/ Tranquility by Tuesday: https://www.amazon.com/Tranquility-Tuesday-Ways-Chaos-Matters/dp/0593419006/ref=asc_df_0593419006/?tag=hyprod-20&linkCode=df0&hvadid=564685171189&hvpos=&hvnetw=g&hvrand=10429607676466212358&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9019256&hvtargid=pla-1634736753566&psc=1