20-day diet prep plan: Day 3 — Ingredient prep

ingredient prep, + why i like it better than meal prep

how to chop an onion

If you didn’t get groceries yesterday, do that today. Doing ingredient prep before the first day of your new diet is probably the best thing you can do to start off strong. I like it better than prepping full meals, because it opens up more flexibility on a day-to-day basis. And it’s not as time-consuming on the front end, while still saving you time when you fix your meal.

You don’t have to do it all at once; do it over two or three sessions if that works better for you. Do you like company in the kitchen? Invite some! Prefer solitude? Put on your favorite music and tell everyone else to stay outta your way!

Ingredient prep suggestions:

  • Chop enough onions to last you two to three days. If you’re not already adept at dicing an onion, here’s a how-to from SimplyRecipes. Dicing onions would be a good thing to practice and get comfortable with, because this is the first step to just about every savory dish.

cubed roasted sweet potato - whole30, paleo

  • Nuke one or more sweet potatoes, and dice them.
  • If you’ll be using hamburger: Cook up some hamburger, and/or form it into individual patties; store both in the freezer. Divide the cooked hamburger into one- or two-serving baggies for quicker, easier thawing.

bacon-egg-salad-oh-500

  • If you’ll be using cooked chicken, and you didn’t buy it already cooked: Roast some, grill some, or cook some in the crockpot.  Divide the cooked chicken into one- or two-serving baggies for quicker, easier thawing.
  • If you’ll be using bacon: Cook a batch in the oven.
  • If there are any spice mixes you want to make, mix those up. (My taco seasoning mix.)
  • Hard boil some eggs, if you want to use them in your menus. (This handy glass egg timer ensures that your eggs are cooked just right, every time!)
  • Making salads? Make one or two salad dressings. (Scroll to the bottom of this post to find links to my sugar-free dressing recipes.)
  • Chop parsley and put it in a baggie in your freezer. Squeeze most of the air out. It keeps for weeks, and it’s easy to grab a tablespoon or a handful, as your recipe requires. No more chopping, no thawing needed.

Optional bonus task to start your new way of eating: If you’re doing Whole30, going Paleo, or drastically reducing the amount of sugar and carbs you’re accustomed to, you might want to subscribe to the Whole30 Daily – 31 days of support and encouragement in the form of daily emails ($14.95). Every day you’ll receive an email newsletter from Whole30, telling you what to expect at this point in your journey, and how to cope with it. I found it really helpful and encouraging, especially through the first two weeks, which can be rough!

Follow me on Instagram for more quick, easy healthy food ideas.

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ingredient prep, + why i like it better than meal prep

Jana

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