Failure to prep is prepping to fail
A mistake I made on my first couple of REBOOTs was that I didn’t always take the time to thoroughly prepare for the week ahead. I just thought that it’s a big hassle and I’d continue as I’d always done – which always led to a last minute ‘what do I cook today’ frenzy. So for V4, I decided to bite the bullet and allocate a couple of hours on a Sunday to get as much done as I could. I firmly believe that this has allowed me to achieve the results I have. I was able to steer away from poor food choices because the healthier option was prepped and ready to go just as easily as the bad option. Prepping took the difficulty out of making the right choice.
Paleo friendly grocery shopping list
(not exhaustive, nor strictly what I buy weekly; varies dependent on the season and what’s available)
- courgettes (baby marrow)
- broccoli (tenderstem/head)
- sweet potatoes
- cabbage (white/purple)
- brinjals (eggplant/aubergine)
- leafy greens (spinach, Swiss chard, kale, pak choi, watercress, rocket)
- salad leaves (lettuce/bagged salad)
- gem squash
- fresh herbs
Meat/Fish/Poultry … And EGGS!
- beef (steaks, cubed, mince)
- lamb (as above)
- ox tail
- clean bangers/wors (if I can get them!)
- chicken (all sorts: pieces, whole, breast, livers)
- fish (hake, angel fish, trout … Whatever I can find)
- Duck/ostrich/other (up to you!)
- Don’t forget the E-G-G-S!
- pink salt
- dried origanum/rosemary/thyme (or any of your choosing)
- Olive oil
- Coconut oil
- Spices (chilli, turmeric, ground cumin/coriander/cinnamon etc)
- Apple cider vinegar
- Ginger/garlic paste
- Coconut milk/cream (or make your own)
- Chia seeds
- Psyllium husks
- Seed mix
- Almond flour
- Coconut flour
- Tapioca flour
- Dessicated coconut
- Nutritional yeast flakes
Well that’s great, but now what?!
So, you’ve done your shopping and your kitchen counter looks like this:
It’s time for the fun part…
Meal planning that I call Preptastic
If you have a food processor, this will be a breeze. However, it can be done by hand (or a handheld mixer), it’ll just take a bit longer.
The first thing I do is to make sure I’ve eaten something! You need your stamina through this!!
- I marinade whatever meat/chicken that I want to, and get that going, and place into freezer bags, in portions.
- I also stick some chicken pieces/breasts in the oven so that I have some ready for quick lunches (or breakfast… Or dinner…).
- You want homemade stock? Get that on the go now too.
- Making your own coconut milk? Start soaking the coconut now. You can use this simple recipe.
- Time to make sure you’ve got your containers or freezer/food storage bags ready (labels help too). Time to get stuck in the veg.
- Wash, clean, and cut your veggies. Pack into portions.
- Grate some of the cauliflower so you have cauli-rice ready to be steamed.
- Grate the courgette so your zoodles are ready to be steamed.
- Chop/slice mushrooms so that all you need to do is chuck them into your pot/pan when needed.
- If you have cabbage, get that chopped up too.
- You can make and freeze some cauli roti/wraps/pizza bases now too. Here’s my go to cauli roti recipe.
- Make some sauces: paleo mayo, homemade easy ketchup etc.
- How about something other than eggs for breakfast!? Make a batch of paleo gluten/grain free meusli – it lasts a week when stored in an airtight glass jar.
You’re now pretty much prepped for the week ahead. Cool the hot food once cooked, store in portions, and either refrigerate or freeze. Complete the process for the coconut milk, if making, and refrigerate.
Now your kitchen counter looks like this:
Brilliant! You can sit back with a refreshing glass of sparkling water and lemon.
Put your feet up, and rest assured that your food for the week is sorted. Once you’ve done this a few times, you’ll know what portions work for you (and/or your family) and adjust accordingly. There’s no limit to the things that can be made in bulk in advance – from curries (try these recipes – Chicken curry, Pork Shank Curry, beef curry), soups (such as this AMAZING Cauliflower Chowder) and stews (like this simple beef stew), to egg muffins and more.
If this feels overwhelming, you can split your prep over two days so that you prepare for half the week at a time.
Here’s a look at some of what my prep entails (pics):
This is a great way to keep your costs down – buy when things are on special and get busy! Plan your meals ahead, according to what you’ve purchased. Paleo does not mean pricey – it really can be done according to your budget. Keep it clean and you’re already winning!
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