Prepping for Power!
by Stacey Fogarty-Brown, RD“Happiness is a fully meal-prepped fridge.” – SELF Magazine
We are focusing this month on power bowls…dishes that are nutrient-dense, filling, and make
you feel and perform your best. We all know the phrase “practice makes perfect” but in this case,
preparation = SUCCESS. One of the biggest hurdles in changing your eating habits to include
more nutrient dense foods is having the time to put it all together. To help cut down on the time
you are cooking, meal prepping is a great place to start! Here are my top tips to get you started:
1. Find a recipe you want to use. To make it nutrient dense and filling, remember to include a source of protein, carbohydrates, fats and of course fiber! We will be sharing a couple recipes this month you may want to try.
2. Make a grocery list to supplement what’s already in your kitchen.
3. Grab portable containers to portion out each meal/dressing/condiment to store in the
fridge. Containers can be found online just about anywhere.
4. Get your ingredients together on your “prep” day. Ex: on Sundays before the start of the week or whatever day makes sense for you.
5. Now start prepping! If you are cooking protein like chicken or hamburger, cook enough for
the week. That way you can make bowls for every day if you want. A great way to same
time is pre-cooked items like a a rotisserie chicken or frozen meatballs. If you want a plant-
friendly protein, try sauteed firm tofu.
6. The same goes for carbohydrates and fiber. Cook enough rice, noodles, veggies, etc. for
4-5 days. (Quick hack: No time to cut up veggies? Grab a premade veggie tray at the store.
It’s more expensive, however if you need to save time this can help work in a pinch).
Staples like brown rice and quinoa are great grains to prepare ahead. Need veggie ideas?
Think root veggies: potatoes, onions, carrots, beets, etc but quite honestly lots of different
veggies work in powerbowls. Don’t forget to consider beans (black, chickpea, red) for both
a source of fiber and protein.
7. Fats: cheese, dressing and the like can be added day-of to keep all your ingredients fresh.
Remember: fats are important to help you absorb nutrients and keep you fuller, longer.
8. Once everything is cooked and cut up, put your bowls together. You can layer it however
you want, just be mindful of any ingredients that might get “soggy or mushy” if they sit too
long like cooked spinach.
The fun part of making these bowls is you can change them up daily, if you don’t want to eat the same meal all week. Try a different dressing or use slightly different toppings. Make them into tacos, etc! There is no limit to what you can create.