Meal Prep Monday Podcast™ (Allison Schaaf)

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

1. Apple Slices - I place these in silicon bags like Stasher bags
2. Popcorn or Rice Cakes - These can be a bit messier!
3. Oranges - I love that we can bring these and just keep them unpeeled to save for another day if they don’t eat them.
4. Meat Sticks - I get mine from Imperfect Foods. They have a grassfed meat stick as well as a turkey one.
5. Cucumbers - These are a great low mess, easy prep veggie.
6. 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!
7. 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.
8. Cheese Sticks
9. Plantain Chips - These are definitely a favorite!
10. 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/

In episode 146 Prep Dish founder, Allison Schaaf, shares details of her recent kitchen remodel including favorite parts, decisions on countertops and lessons learned.

1. Instant Hot Water: You have to be careful to warn people but it is so useful! It’s wonderful for tea, hot water with lemon, etc. I also use it a lot when washing stainless steel pots and pans as well as the kids’ water bottles to sanitize them.
2. Countertops: We went with quartzite and, so far, are really happy with it. It’s more durable in terms of staining but has a beautiful look similar to marble.
3. Built-in Trash & Recycling: Aesthetically, it’s nice to have it hidden but it is nice to be able to pull out the trash can during meal prep for efficiency purposes.
4. Second Dishwasher: This hasn’t been installed yet but my favorite brand is Miele. I love that they have a cycle for wine glasses! They also have a quick cycle that I love.
5. Lighting: We updated these to be more our preference.
6. New Island: Having more workspace near the refrigerator has been really nice, even though I didn’t know I needed it! It feels like a more efficient setup.

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!

Episode 130 - My Dream Kitchen: https://prepdish.com/podcast-show-notes/ep130/

Hiring an au pair is a big decision. You have to find someone who you trust and who you’re comfortable living with.

Prep Dish founder and mom of two Allison Schaaf shares her insider tips into what to look for when hiring an au pair.

Factors to Consider:

1. Location: Some au pairs want to live in the country and others wish to be in a big city. The location has to be a fit.
2. Age Preference: Does the potential au pair prefer to work with babies, toddlers or big kids? You need to find a fit with age.
3. Personality Fit: Does their personality fit with you? Does it fit with the kids and other family members? Consider using something like the Culture Index, which delves into work style and communication style, to help determine if you’ll work well together.
4. Look for Second-Year Au Pairs: The au pair program is two years and sometimes you can find an au pair in their second year looking to work with a new family. These au pairs have already been in the country for a year and have adjusted to life as an au pair and want to keep doing it.
5. Language: The au pair’s home language might be important for your family, but we determined it wasn’t the biggest priority for us.

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!

Culture Index: https://www.cultureindex.com/

In episode 218, Prep Dish founder Allison Schaaf discusses basic kitchen skills in a month-long series and shares some of the best ways to keep your knives sharp.

One of the number one items on Allison’s list of kitchen equipment must-haves is a good quality knife, and she encourages meal preppers to upgrade their kitchen knives.  Some brands Allison has in her kitchen include Wusthof, Shun, Nakano, and Eberhard Schaaf.  Allison notes that the best way to find the right kitchen knife for you is to put it in your hand and see what feels most comfortable.

Once you’ve got a high-quality kitchen knife, it’s important to keep your tools in top shape on a regular basis, preferably sharpening them twice a year.  Allison has used local sharpening services, door-to-door services, and most recently Kife Aid, which sharpens your kitchen knives by mail.

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/

Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Choosing Quality Kitchen Knives | Ep#160 https://prepdish.com/podcast-show-notes/ep160/

Three Must Have Knives for Your Kitchen https://www.youtube.com/watch?v=icilR3xb164

Knife Aid https://knifeaid.com/

Are you interested in meal prep but intimidated by the thought of a 3 hour meal prep session every sunday? Fear not! In today’s episode, Prep Dish founder and busy mom Allison Schaaf shares 3 different types of meal prep, including how she personally approaches the task. No matter what your schedule, some sort of meal prep can make dinnertime easier so make sure to grab the free week’s meal plan 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:

Family Dinner - How to make it work at every stage: https://prepdish.com/family-dinner/

Jenn’s Meal Prep Strategy Start to Finish: https://prepdish.com/jenns-meal-prep-strategy/

Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/

Ever wondered how much salt you should add to your food? As both a chef and an RD, Prep Dish founder Allison Schaaf has a unique perspective on the best way to salt food, from both a health and a culinary perspective. She shares her best tips today!

*These recommendations should not be taken as medical advice and you should of course consult your doctor for any medical concerns related to salt.

Most sodium in people’s diet comes from processed foods. If you’re using Prep Dish meal plans, you are likely not eating much processed food.

In addition, vegetables contain potassium, which balances out sodium in your body.

Adding salt brings out the natural flavor in healthy foods like vegetables. It can help reduce bitter flavors as well!

Here are 3 things to think about when salting your food:

1. Salt and Taste as You Go: This is especially true for things like soup, but is always a good idea!
2. Use a Salt Cellar Instead of a Shaker: Use your hands to add salt. This makes it easier to judge how much salt you’re adding.
3. Salt from High Above the Food: This gives a more even distribution of salt.

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!

10 Items Delicious with Just Salt & Pepper: https://prepdish.com/podcast-show-notes/ep86/

How Much Salt to Season Food Properly: https://prepdish.com/meal-planning/how-much-salt-to-season-food-properly/

This post contains affiliate links, thank you for your support of Prep Dish!

Today’s episode of Meal Prep Monday is the first in a two-part series on grocery budget. Prep Dish founder Allison Schaaf shares tips on how to keep grocery costs down. From what to buy in bulk to how to stretch meat further to how meal planning can save money, these simple, practical tips can help you navigate rising food costs while maintaining the quality and nutrition of your meals.

Grocery Budget Tips:

1. Just using a meal plan lowers food costs. It helps avoid food waste and makes it easier to eat at home, which saves a ton of money. Eating at home more can help offset rising grocery costs.
2. Don’t buy pre-chopped: Keep in mind time versus money but if you have time to chop, doing it yourself will save you money.
3. Buy lower cost cuts of meat. Remember, you can always substitute!
4. Stretch your meat: Stretch meat further by adding beans or extra veggies. If you’re using ground beef for tacos, do half beef and half black beans. Adding vegetables like mushrooms, onions, shredded carrots, etc. can help bulk up meals. Keep in mind though, veggies are lower calories so aren’t as filling. Adding beans to soups and stews can also help the recipes go further.
5. Shopping at Costco, Imperfect Foods, Thrive Market and Butcher Box can help you get high quality products for less money.
6. Buy in bulk: Buy a whole or portion of a cow to have a lot of beef in your freezer if you have a deep freeze. Buy bulk tea instead of tea bags - the cost per serving is so much less! Buy bulk beans, rice, dried fruits and nuts at Costco. You can also buy spices from the bulk section.
7. Make your own: Making your own salad dressings, broth, sauces, etc. is both less expensive and high quality.

Two things that don’t save money:
Backyard chickens: Having chickens is really fun but the eggs definitely cost more than buying eggs.
Same for bees: The honey from our bees is amazing but it is way more expensive than buying honey.

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!

How I Use Imperfect Foods: https://prepdish.com/podcast-show-notes/ep72/
My First Costco Trip: https://prepdish.com/podcast-show-notes/ep67/
How to Make Homemade Salad Dressings: https://prepdish.com/podcast-show-notes/ep-54/
How to Make Bone Broth: https://prepdish.com/podcast-show-notes/ep48/
Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/
How to Start Beekeeping: https://prepdish.com/podcast-show-notes/ep98/
Imperfect Foods: http://imprfct.us/v/allison_8366
Thrive Market: https://thrivemarket.com/landing/partner/cj-d2m
Butcher Box: butcherbox.com/prepdish

This post contains affiliate links, thank you for your support of Prep Dish!

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/

Before we get to the show notes, don’t miss Meal Prep Monday host Allison Schaaf’s free live workshop on how to make meal prep faster. You can sign up here: prepdish.com/workshop

Have you ever used freezer meals? In today’s episode Allison talks about her experience with freezer meals after her second son was born last fall. She discusses which meals worked the best, which were family favorites and when exactly she found them to be most useful.

Freezer meals can be a lifesaver postpartum but they’re also great after a planned surgery, during a busy season at work, or even when you have family come visit and don’t want to be stuck in the kitchen.

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 Crockpot Freezer Meals here: https://prepdish.com/offers/crockpot-freezer-meals/

Get your free Breakfast Hash freezer meals here: https://prepdish.com/offers/free-breakfast-hash-freezer-meals/

Moroccan Breakfast Hash: https://prepdish.com/recipes/moroccan-inspired-spice-blend-breakfast-hash-recipe/

Sweets, Beets & Kale Breakfast Hash: https://prepdish.com/recipes/sweets-beets-kale-breakfast-hash/

Episode 52 (Freezer Breakfasts): https://prepdish.com/podcast-show-notes/ep52/

Episode 42 (Meal Prep Before Baby): https://prepdish.com/podcast-show-notes/ep42/

In episode 229, Prep Dish founder Allison Schaaf discusses lessons she’s learned to create a more enjoyable mealtime with 3 kids. Any time we enter a new stage or phase in our home life, it is important to re-visit mealtimes to ensure everything is going smoothly. This episode covers 7 lessons Allison

has learned over the past few months as a family of 5!

1. Have a plan
2. Breakfast matters (to me)
3. Grocery delivery
4. Let kids help!
5. Timing matters
6. Baby moments are fleeting
7. Squeeze in meal prep

Want to learn how to meal prep to make mealtime EASY? Go to PrepDish.com/mpm for 14 days FREE.

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/

In episode 196, Allison Schaaf, founder of Prep Dish, chats about her experience with healthy screen time and how she navigates a nearly screen-free environment with her young kids.

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One way Allison maintains a limited screen environment is that she and her husband do not have a TV in their home, which has helped eliminate the temptation to turn it on. While Allison and her family do turn to the computer for occasional help answering her sons’ big questions about the world, or to say hello on FaceTime to far-away family and friends, Allison offers several other opportunities to entertain her two young boys:

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CD player

TonieBox for stories and music

Yoto Mini for audio while traveling

Time outside

Creative play

Artwork

Reading

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Allison sees several benefits of this simplified, limited-screen environment for herself and her family, including that her children are very creative and use their imaginations to explore at home and outside. She also finds that it creates a somewhat quieter environment, which is helpful to her sensitivity to noise, though the usual kid sounds and music are ever present! How do you determine healthy screen time rules at your house?

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

In episode 269, Prep Dish founder Allison Schaaf walks you through her 12 go-to veggies sides that her whole family enjoys! No recipe and no prep required.

Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM

Join us on social media-

Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook

Instagram (@prepdish)

Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM

Marinades are an excellent way to add flavor to and increase the tenderness of meat, and they don’t have to be complicated! In today’s episode you’ll learn 10 simple, 3-ingredient marinades to add some variety and depth of flavor to your weekly meal plan. Remember - always add salt, except for marinades that call for tamari!
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:

Maple Mustard Pork Tenderloin: https://prepdish.com/recipes/mustard-pork-tenderloin/

Lemon Parsley Pork Chops: https://prepdish.com/recipes/pork-chops-cabbage-apples/

10 Simple Marinades:
1. Maple / Grainy Mustard / Olive Oil
2. Honey / Sriracha / Olive Oil
3. Balsamic / Fresh Herbs / Olive Oil
4. Apple Cider Vinegar / Honey / Parsley
5. Red Curry Paste / Coconut Milk / Tamari
6. Red Wine Vinegar / Italian Seasoning or Herbs de Provence / Olive Oil
7. Chili powder (or Chipotle!) / Lime Juice / Olive Oil / Optional Cilantro
8. Orange (juice & zest) / Tarragon / Olive Oil / Optional Fresh Garlic
9. Tamari / Rice Vinegar / Toasted Sesame Oil / Optional Chili Flakes
10. Lemon juice / Fresh Basil / Olive Oil / Optional Garlic

Did you stock up on beans in preparation for staying at home during COVID-19? Are you getting tired of simply eating a pile of beans? Prep Dish founder Allison Schaaf shares five creative ways to incorporate those beans into your meals, even if they’re not a part of your normal meal plan. This episode also includes how to meal prep beans so they’re easier to digest. She even shares how to add them to breakfast so check out the breakfast hash download 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:

Free Pantry / Freezer Meal Plan:

https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

Freezer Breakfast Hash Download

Sweets, Beets & Kale Breakfast Hash

https://prepdish.com/sweets-beets-kale-breakfast-hash/

Moroccan-Inspired Breakfast Hash

https://prepdish.com/moroccan-inspired-spice-blend-breakfast-hash-recipe/

In episode 231, founder of Prep Dish Allison Schaaf provides updates on their little homestead-

• chickens (including the addition of guinea hens!)

• bees

• goats

• food forest

• lettuce grow

Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/

Resources mentioned in this podcast:

• Episode #98 for more details on beekeeping

• Lettuce Grow Affiliate Link - https://shareasale.com/r.cfm?b=2166235&u=3239009&m=132170&urllink=&afftrack=

PrepDish.com/MPM for 2 weeks of FREE meal plans!

Grab a piece of paper and a pen for this one because host Allison Schaaf is leading you through a reflection exercise to help you transform your mealtime routine. This works well as a New Years reflection or something to work through any time you're in need of a change!

Try to choose just ONE thing to change today so it’s realistic, not overwhelming.

Here are some things to think about. Write down anything that jumps out at you as something you might want to change.

1. Meal Planning: Are you planning your meals? If so, are you happy with your system?
2. Grocery Shopping: Do you have a routine that’s working for you or do you find yourself scrambling to fit in another mid-week grocery trip?
3. Meal Prep: Are you prepping any foods in advance? Is there any additional meal prep you might want to add in?
4. Foods You’re Eating: Does the food you’re eating leave you feeling healthy and satisfied or does it leave you feeling drained? Just as important, is the food you’re eating something you enjoy and look forward to?
5. Breakfast: Are you happy with your breakfasts? Are they satisfying and delicious? How is the timing, do you feel like you have time for breakfast?
6. Lunch: Consider timing, nutrition and the taste-factor for your lunches.
7. Dinners: Do you feel rushed making dinner or is it a relatively calm time of day? Do you feel like you’re in a rut or are you happy with your meal plan rotation?
8. Snacks: Do you feel like you have healthy snacks available?

Think about the ONE area you might want to upgrade this year and please, feel free to message me @prepdish on Instagram - I would love to hear from you!

Our Prep Dish meal plans are also an excellent way to address many of these issues if you’re not already using them.

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 Plans: https://prepdish.com/shop/specialty/aip/
Alkaline Meal Plans: https://prepdish.com/shop/specialty/alkaline/
Reset Meal Plans (Whole30-Compliant): https://prepdish.com/shop/specialty/reset/

Chef, RD and mom of 2, Allison Schaaf, shares 3 surprising foods her toddlers love. This is a great reminder to keep an open mind when feeding your kids! Healthy Toddler Food is totally doable when you consider all the options.

3 Healthy Toddler Food Options My Kids Love:

1. Sauerkraut: This is an excellent item to add to your meal plan because it’s full of healthy probiotics.
2. Meat on the Bones: This is great for baby led weaning too as babies and toddlers can easily hold it in their hands. Chicken wings and drumsticks are great for young kids.
3. Sour Foods Like Lemons & Limes: There’s an interesting study on how many kids love the sour flavor profile.

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!

There’s No Such Thing as Kid Food: https://prepdish.com/meal-planning/theres-no-such-thing-as-kid-food-what-to-feed-kids/

Baby Led Weaning at 9 Months: https://youtu.be/0QXlAkiod7I

Baby Led Weaning at 10 Months: https://youtu.be/BzjAQgRSAVY

Baby Led Weaning Meal Prep: https://youtu.be/skJNbWY4KXE

2021 Kids’ Favorite Recipes: https://prepdish.com/roundups/2021-kid-favorites-healthy-recipes-kids-love/

In episode 223, Prep Dish founder Allison Schaaf is back to talk about one of her favorite topics- time! Today she has 5 questions you can use to evaluate tasks you are doing regularly and ultimately bring more intentionality, efficiency and joy into your life.

Want to try out our Prep Dish meal plans to save you TIME? Go to PrepDish.com/mpm for 14 days FREE.

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/

With her combined background as a chef and RD, meal prep expert Allison Schaaf knows the importance of making veggies actually taste good. Get her 5 tips for how she makes a variety of vegetables a part of her family’s regular diet. From healthy snack suggestions to creative ways to use up extra veggies at the end of the week, her tips will have you upping your veggie intake with little effort.

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:

Superfood Salad w/ Lemon Balsamic Vinaigrette: https://prepdish.com/superfood-salad/

Strawberry Lemon Poppyseed Dressing: https://prepdish.com/strawberry-lemon-poppy-seed-dressing/

Sweet Potato & Pear Soup: https://prepdish.com/sweet-potato-pear-soup/

Grass Fed Beef & Mushroom Marinara: https://prepdish.com/spaghetti-squash-with-grass-fed-beef-and-mushroom-marinara-sauce/

Tropical Green Smoothie: https://prepdish.com/healthy-tropical-green-smoothie/

Purple Haze Smoothie Bowl: https://prepdish.com/purple-haze-smoothie-bowl-recipe/

Orange Carrot Smoothie: Freeze ½ banana and ½ orange ahead of time. Use a high powered blender to blend ½ cup milk of choice, ½ frozen banana, ½ frozen orange, 1 roughly chopped carrot, ½ oz (~ 7) walnuts, 1 tsp chia seeds, ¼ tsp cinnamon and 1 tsp honey (optional).

Today wraps up our Tiny Habits series! Prep Dish founder Allison Schaaf walks through ten ideas for tiny meal prep habits you can start right away, in line with BJ Fogg’s concept of starting small.

One Time Actions:

1. Buy nice meal prep containers - (See Allison’s favorites here: https://prepdish.com/meal-planning/best-meal-prep-containers/ )
2. Choose a 1 hour block of time and mark it on the calendar for the next three months
3. Ask family members which part of meal prep they can help with
4. Sign up for Prep Dish! (com/mpm)
5. Purchase a food processor to speed up chopping

Ongoing Habits:

1. Print meal plans every Friday - don’t forget to set your prompt - print before your weekly Friday meeting or after dropping your kids off for school on Friday, etc.
2. Set a timer for 15 minutes every time you get home from the grocery store and wash and chop as much as you can in that time
3. Set out your meal prep containers the night before you plan to prep
4. Prep just one item when you get home from the grocery store (e.g., wash and chop your strawberries)
5. Spend 5 minutes after dinner cleanup prepping the next day’s breakfast

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 2 week free trial (and our June bonus, the FASTEST Meal Plan Ever if you sign up in June 2021) here: prepdish.com/mpm

Buy the Tiny Habits Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1

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 (<< This is a great visual demonstration of our meal plans if you’re not familiar with them!)

How to Make Homemade Broth: https://prepdish.com/podcast-show-notes/ep48/

Are you interested in how to build healthy habits? This week’s episode kicks off a Meal Prep Monday miniseries all about BJ Fogg’s Tiny Habits approach to healthy habit formation.

Prep Dish founder Allison Schaaf discusses how this approach is different from other methods you may have tried and why she loves it. Upcoming episodes will include a deep dive into how you can use the Tiny Habits approach to start a meal prep habit, improve your family eating environment and make healthy eating easier.

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 2 week free trial here: prepdish.com/mpm

Buy the Book

With rising food costs, host Allison Schaaf knows that finding high quality, budget protein sources that won’t break the bank is a real challenge.

Prep Dish subscribers, make sure to check your subscriber newsletters every Friday for budget-friendly substitution ideas as well!

Here are 5 Low Budget Protein Sources (Plus a Bonus!):

1. Pork Chops - Make sure not to overcook them! Pork can be a little pink on the inside and still be safe to eat. According to the USDA, pork should be cooked to an internal temperature of at least 145 F (https://www.usda.gov/media/blog/2011/05/25/cooking-meat-check-new-recommended-temperatures)
2. Ground Turkey - Use this anywhere you would use ground beef! Tacos, marinara, etc. If you make turkey burgers, use a recipe with some add-ins like feta cheese, etc., so they’re not dry.
3. Roasts - Roasts are budget-friendly, and also cut down on meal prep time! Since they make a lot of meat, it’s easy to serve them twice in two different ways.
4. Cod - Cod is more sustainable than a lot of other seafood and has a mild taste. It works well as an alternative to salmon and is a lot less expensive than something like sea bass or halibut. Make sure not to overcook! You can often find nice frozen cod.
5. Beans & Lentils - Similar to a roast, you can make a big batch and use for multiple meals. You can also freeze extra. You can find a big bag of organic black beans at Costco. There is a huge variety of types of beans. Explore and find the ones your family likes the best! You can also use beans to stretch meals with meat. If you’re making something with ground meat, add some beans to add extra servings.

Bonus - Eggs! There’s no reason to limit eggs to breakfast, think about serving for lunch or dinner for a great budget-friendly protein.

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!

My Experience with Imperfect Foods: https://prepdish.com/podcast-show-notes/ep72/

Cook Once, Eat Twice (Video): https://youtu.be/rJIlLjI4LM0

Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/

Grocery Budget Part 1: Money Saving Grocery Tips: https://prepdish.com/podcast-show-notes/ep116/

Grocery Budget Part 2: Reframing How You Think About Food Costs Rising: https://prepdish.com/podcast-show-notes/ep117/

Rosemary Pork Chops w/ Grilled Nectarines: https://prepdish.com/recipes/rosemary-pork-chops/

Turkey & Zucchini Lasagna: https://prepdish.com/recipes/paleo-lasagna/

Barbacoa (w/ Chuck Roast): https://prepdish.com/recipes/shredded-beef-barbacoa-lettuce-wraps/

Southwest Buddha Bowls w/ Chickpeas: https://prepdish.com/recipes/southwest-buddha-bowl-vegetarian-gluten-free/

Green Shakshuka: https://prepdish.com/recipes/green-shakshuka/

In episode 245, in honor of Pregnancy and Infant Loss Remembrance Day/ Month, Allison Schaaf shares resources for those struggling with miscarriage(s) or other hard times.

Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM

Resources mentioned-

• The Body Keeps the Score, book

• Journaling/ Writing

• EMDR therapy

Miscarriage Hope Desk aims to help women struggling miscarriage, pregnancy loss and recurrent miscarriages (RPL), by providing the following resources-

• Miscarriage Hope Desk Podcast: https://podcasts.apple.com/us/podcast/miscarriage-hope-desk-podcast/id1522921219

• Mentorship program (FREE!): Reach out to support@miscarriagehopedesk.com if you want to participate as mentor or mentee.

• Library of Articles, found here: https://miscarriagehopedesk.com/library/understanding-why/

• Instagram Community: https://instagram.com/miscarriagehopedesk

• Facebook Community: https://www.facebook.com/groups/1617075958466247/

• Free Miscarriage Lab Checklist: https://miscarriagehopedesk.com/labs

• Substack (Newsletter): https://miscarriagehopedesk.substack.com/

Want to try Prep Dish meal plans for 14 days FREE? Go to ---> PrepDish.com/MPM

In episode 202, Allison Schaaf, founder of Prep Dish, wishes you a happy holiday and discusses some of the content you can look forward to on the Meal Prep Monday Podcast in the upcoming year. Listeners can look forward to interviews with special guests who are subject matter experts in different health and nutrition-related fields. The Meal Prep Monday Podcast will also dive into some similar topics as a mini series relating to the interview content.

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Allison, who appreciates the benefits of batching tasks for work, managing her family’s schedules, meal prep, and other healthy habits, used a batching approach to conduct her interviews with podcast guests for the upcoming year. This concept is particularly helpful in a busy season of life because the approach creates a definitive start and end date for the task at hand.

Wishing you a very Merry Christmas and Happy New Year!

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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Podcast topic suggestions or ideas: info@prepdish.com

In episode 262, Prep Dish founder Allison Schaaf continues on her 4-part series on Salt, Fat, Acid, Heat based on the book by Samin Nosrat. Today is a deep dive into cooking with fat, including Allison’s 5 take aways from the book.

Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM

Allison’s favorite olive oil → https://kasandrinos.idevaffiliate.com/idevaffiliate.php?id=1439 *

*affiliate link, we appreciate your support!

Join us on social media-

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Instagram (@prepdish)

Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM

In episode 242, Prep Dish founder Allison Schaaf shares her go-to lunches from the past few weeks and discusses reframing how we look at lunches. We hope this episode inspires you for some new, easy lunch ideas!

Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM

Instagram: Instagram (@prepdish)

Join our FB group-

Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook

Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM

Prep Dish founder Allison Schaaf is back with another roundup of favorite recipe blogs from the Prep Dish team. From baking to Instant Pot to recipes for large families, we’ve got you covered!

Best Cooking Blogs:

Pinch of Yum: https://pinchofyum.com/ (Not all gluten free, but delicious flavors!)
Minimilist Baker: https://minimalistbaker.com/ (These recipes are so well tested!)
Real Food Dietitians: https://therealfooddietitians.com/
Venison for Dinner: https://venisonfordinner.com/ (Great for large families)
This Pilgrim Life: https://www.thispilgrimlife.com/ (Many good Instant Pot recipes)
(Psst! Don’t forget the Prep Dish blog! https://prepdish.com/blog/)

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!

The Best Recipe Blogs Round 1: https://prepdish.com/podcast-show-notes/ep120/

Add a little Halloween fun to your meal prep with one of these mostly healthy Halloween snack ideas! Host Allison Schaaf shares ten simple, non-candy Halloween food ideas, perfect for a party or for giving your kiddos an extra festive Halloween.

1. Banana Ghosts (Boonanas!): https://prepdish.com/roundups/healthy-halloween-treats/
2. Apple Bites: https://ohsheglows.com/2012/10/15/3-ingredient-halloween-apple-bites/
3. Veggie Fingers with Sliced Almond Nails: https://www.popsugar.com/fitness/photo-gallery/19428205/image/19522939/Veggie-Fingers-Dip
4. Caprese Eyeballs: https://www.evilmadscientist.com/2008/high-cuisine-for-halloween-eyeball-caprese/
5. Fruit Spiders: https://kitchenfunwithmy3sons.com/spooky-spider-snack/
6. Layered Dip with Sour Cream Drizzled Over Top Like Spider Web: https://www.womansday.com/food-recipes/food-drinks/recipes/a9948/spiderweb-nacho-spread-recipe-121386/
7. Jack-o-Lantern Hummus with an Olive Face: https://www.popsugar.com/fitness/photo-gallery/19428205/image/19527895/Jack-o-Lantern-Hummus-Plate
8. Snow Pea Mouth with Slivered Almond Teeth and Tomato/Bell Pepper Tongue: https://www.snixykitchen.com/goblin-grins-and-monster-mouths/
9. Baybel or Mozzarella Ball with Olive in the Middle with a dot of ketchup: https://www.carterscozynest.com/spooky-mini-babybel-eyeballs/
10. Clementine Pumpkins: Buy cuties and draw a face on with a sharpie! Or, peel the orange and use a tiny celery stem on top as a stem. https://www.armelleblog.com/2012/10/halloween-play-date.html

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 Meal Prep expert Allison Schaaf shares 11 changes you can make at the grocery store to save money, without sacrificing quality.

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1. Swap Packaged Snacks for Whole Foods / Larger Packages

For example, swap apple slices for apple sauce pouches. Not only is this less expensive, it’s also healthier and better for jaw development.

2. Switch Ground Meat for Beans

I sometimes do half and half, or ¼ beans with ¾ ground meat to stretch the meal further. I’ve also added in mushrooms to bulk up a meal.

3. Buy Large Packages of Oats Instead of Small Packets

There is a huge price difference here!

4. Swap for Cheaper Seafood

If you’re a Prep Dish subscriber and you see halibut on the menu, know that swapping out proteins is usually pretty easy. You could use any white fish in place of halibut. You can interchange trout and salmon as well. Just make sure to adjust the cooking times. Don’t hesitate to ask the person behind the fish counter!

5. Substitute a Different Ground Meat

If your freezer is stocked with ground beef, use that in place of bison or turkey! Again, make sure to adjust the cooking time as needed.

6. For Steak, Choose a Smaller Amount

You can save money by buying a smaller amount of steak and bulking up the sides. You can also swap portobello mushrooms

7. Go Homemade for Salad Dressings

This is SO easy, SO much healthier and SO much less expensive! Olive oil and balsamic vinegar is a super easy combo but we have a lot of great ones on our meal plans.

8. Buy Shrimp on Sale if Buying Frozen

This applies to other items as well! Stock up when you see it on sale.

9. Purchase Ugly Fruits & Veggies

There are a few companies now selling misshapen produce that would otherwise be tossed. I use Imperfect Foods.

10. Grow Your Own Herbs

If you use our Prep Dish meal plans, you know we use a lot of fresh herbs. They provide a ton of flavor and elevate meals. Some are pretty easy to grow at home. Mint is pretty easy and rosemary is quite easy where I live. Ask around about your area!

11. Have a plan!

This is the best way to save money at the grocery store. Our Prep Dish meal plans do this for you and make sure your meals actually use the perishable items on your grocery list so you’re not left with half packages of produce.

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

DIY Salad Dressing Tips & Recipes: https://prepdish.com/roundups/diy-salad-dressing-tips/

Video on How I Cook with Herbs: https://youtu.be/0E1Kxd_NZ1A

In episode 267, Prep Dish founder Allison Schaaf kicks off a 2 part series on “Always be Learning.” In this episode she walks through 6 different ways she goes about learning new topics.

Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM

Join us on social media-

Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook

Instagram (@prepdish)

Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM

This page contains affiliate links. Thank you for your support of Prep Dish!

Prep Dish founded Allison Schaaf shares her recent experience with getting back into serious strength training.

5 Reasons to Love Barbell Logic

1. I feel really strong! I’ve been doing this for 4 months and feel noticeably stronger.
2. The accountability is awesome. They offer virtual one-on-one training.
3. I love the challenge. It’s amazing to see the progression through weights and to know that a trained coach is setting safe and appropriate weights.
4. I don’t have to think about it. There’s no decision fatigue because the plan is made for me! Just like Prep Dish meal plans ;) It feels good to have someone else do the planning sometimes.
5. It’s actually fun! I was not necessarily expecting this but I’m really enjoying strength training and it feels good to do something that’s just 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!

Barbell Logic Free Trial: https://store.barbell-logic.com/ref/allison.stevens/

This page contains affiliate links. Thank you for your support of Prep Dish!

If anyone has experience with outsourcing meals, it’s chef and RD Allison Schaaf. She started a successful personal chef business, used to work as a consultant for frozen meal companies and now runs the healthy meal planning service, Prep Dish.

In this episode, Allison walks you through 5 options for outsourcing your meals. Whether you’re thinking of trying a meal planning service, wondering if “healthy” meal delivery kits are really healthy, or curious about the difference between a personal chef vs private chef, this episode has the answers!

No matter what your budget, time restrictions or current life circumstances are, knowing the details of the options available to you can help you make the best decision for how to feed your family.

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:

Meal Planning Websites - Are they worth it? https://youtu.be/0sB6d4iBa10

Lessons from a Personal Chef: https://prepdish.com/podcast-show-notes/ep34/

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/

Meal Prep Monday is back! After a couple of months off from podcasting, host Allison Schaaf is back and full of ideas for upcoming episodes. In this episode, she shares what she’s been up to as well as some topics she’s excited to talk about in the coming weeks.

Upcoming Topics:
Freezer Meal Prep
Getting Healthy Sleep
Travel With Toddlers (including food!)
Kitchen Remodel - What went well, what didn’t
How to Handle Meals During a Renovation
“Super Thinking” Time - How to Create More Space in Your Life

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!

There’s a new pet at the Schaaf house! Find out who the latest animal is in episode 201, where founder of Prep Dish and small hobby farm owner Allison Schaaf shares about her current menagerie and reveals whether their newest addition could possibly be the best family pet.

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

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Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/

How We Got Our Pet Goat: https://prepdish.com/podcast-show-notes/ep104/

Our Beekeeping Adventures: https://prepdish.com/podcast-show-notes/ep98/

Continuing with our miniseries on BJ Fogg’s book, Tiny Habits, today’s episode explains Fogg’s behavioral model and how to apply it to creating a new habit (or breaking a bad habit!)

1. Overview of the Fogg Behavioral Model:

Fogg’s formula is B = MAP

B stands for behavior.

M stands for motivation.

A stands for ability.

P stands for prompt.

So Behavior = Motivation + Ability + Prompt

1. How it relates to Meal Prep and Healthy Eating:

Prep Dish customers always start out super motivated. Motivation is your why, why you want to eat healthily. Strong motivation on its own is not enough to keep a habit going in the long term though.

Ability is how easy or hard something is. Takeout is super easy, how do you make cooking at home easier too? This might be improving knife skills or investing in a food processor to chop veggies.

The prompt is what reminds you to complete a new behavior. It’s easy to say “I didn’t have time” but many times, it’s really that there was no reminder in place.

Tie the new behavior to something you do already. For example, you might decide to always do your meal planning when you get home from your weekly Saturday morning trip to the park.

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 2 week free trial here: prepdish.com/mpm

Buy the Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1

Today chef, RD, and Prep Dish founder Allison Schaaf shares the four biggest lessons she learned from culinary school. From strict hygiene practices to how to chop efficiently, these are the takeaways she still thinks about today. Whether you’re considering going to culinary school or just want to improve your own home-chef skills, these tips shed light on what sets a trained chef apart and can help make your own meal prep more efficient!

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:

3 Ways to Chop an Onion: https://youtu.be/EQjbtEmT8Bg

My Chopping / Knife Skills YouTube Series: https://www.youtube.com/playlist?list=PLZFbto5QrmmjJxk57t9G11lr1YahPZTea

Using a Trash Bowl: https://youtu.be/EiN434ZQKpc

Want tips for healthy Hotel Room Food Ideas?

Host Allison Schaaf shares her recent grocery order from a trip with two kids, staying in a hotel with a mini fridge.
Whole Foods Grocery Order for Hotel Stay:

Butternut Squash w/ Cranberries
Bananas
Pre-cut Watermelon
Roasted Cauliflower
Hard Boiled Eggs
Mini Cucumbers - no chopping required!
Raspberries
Shredded Carrots
Plain Yogurt
Gluten Free Bread
Sliced Cheese
Deli Meat Turkey
Mini Peppers

(We also brought oatmeal, nuts & seeds and canned tuna)

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!

Marketing School Podcast: ​​https://marketingschool.io/

Using Meal Prep for Healthy Travel Meals: https://prepdish.com/podcast-show-notes/ep95/

5 Things to Prep for a Road Trip with Kids: https://prepdish.com/podcast-show-notes/ep96/

Chef, RD, and meal prep expert Allison Schaaf recognizes that not all foods need to be made from scratch.  After all, part of a successful meal plan is making sure you have time to actually  prepare everything! In this episode she shares 3 foods she always makes from scratch and 3 foods she buys, and the reasons why.  We hope these tips make your next meal plan easier!

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

To shop resources mentioned in this podcast visit- https://prepdish.com/podcastshop/

Check out Thrive Market for their marinara and other clean pantry staples: http://www.jdoqocy.com/click-8743240-13895805 (<- affiliate link)

Here is Allison’s favorite mayo,  Primal Kitchen: https://www.primalkitchen.com/collections/mayo

*Pancake Recipes*

Gluten Free Banana Pancakes

https://prepdish.com/gluten-free-banana-pancakes/

Plantain Pancakes

https://prepdish.com/prep-dish-plantain-pancakes/

*Popsicle Recipes*

Watermelon “Mojito” Popsicles

https://prepdish.com/watermelon-mojito-popsicles/

Fantastic Fudgesicles

https://prepdish.com/fantastic-fudgesicles/

Whole Fruit Popsicles

https://prepdish.com/summertime-sweet-success-whole-fruit-popsicles/

In this episode, Prep Dish founder Allison Schaaf shares the super fun story of how their new pet goat had a surprise baby!

This episode is the perfect light listen during the holidays. We’ll be back with more meal prep, meal planning and healthy cooking resources next 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!

The story of how we got Fruit the goat: https://prepdish.com/podcast-show-notes/ep104/

Today’s episode is inspired by Ramit Sethi’s book, I Will Teach You to Be Rich. What would a “rich life” entail for you?

Prep Dish founder Allison Schaaf shares 3 small splurges that make her life feel rich. Identify these small items now, as they’d be lovely Mother’s Day treats!

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1. Fresh Flowers

I used to seldom buy fresh flowers because it felt so extravagant but I’ve realized it’s totally worth it for how much joy it brings me. Sometimes I even double up and buy two bouquets!

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2. New Ink Pens in Different Colors

I like handwriting certain things like planning and brainstorming and I love color coding.

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3. Socks

Every few years, I like getting all new socks, all matching. This makes laundry so easy!

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Ramit Sethi’s I Will Teach You to Be Rich: https://www.amazon.com/I-Will-Teach-You-to-Be-Rich-audiobook/dp/B07QR7GYF7/ref=sr_1_1?hvadid=580750738778&hvdev=c&hvlocphy=9018993&hvnetw=g&hvqmt=e&hvrand=15617017042697245632&hvtargid=kwd-679898583771&hydadcr=22594_13493210&keywords=i+will+teach+you+to+be+rich+ramit&qid=1682361526&sr=8-1

Batching is Freedom - How to Create More Time in Your Day: https://prepdish.com/podcast-show-notes/ep141/

Episode #176 is inspired by Julia Cameron’s book, The Artist’s Way. It’s a morning workbook so it is a bit of a commitment. One aspect of the program is daily journaling, first thing in the morning.

I really look at mealtime as a sacred time I want to be present for. I find practices like daily journaling can help me achieve that presence.

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

The Artist’s Way: https://www.amazon.com/Artists-Way-Spiritual-Higher-Creativity/dp/1585421472/ref=sr_1_4?hvadid=616863381057&hvdev=c&hvlocphy=9019256&hvnetw=g&hvqmt=e&hvrand=16098706020834368236&hvtargid=kwd-468317885&hydadcr=24659_13611768&keywords=the+artists%27+way&qid=1685528325&sr=8-4

Prep Dish founder Allison Schaaf started her career as a personal chef and became an expert in grocery shopping and meal prep. Get her tips on how to have a smooth and efficient grocery shopping experience including things like how to make an organized grocery list, how to prep your mealplan for maximum efficiency, and which items are the most meal prep friendly.

Allison would LOVE to hear your feedback on whether you like this type of “lessons learned” episode and any topics you’d like to hear about. Connect with her on Instagram (@prepdish) or via Facebook and share your thoughts!

Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777

Resources mentioned in this podcast:

Organized Grocery List Template: https://lp.prepdish.com/grocery-list-download/

Meal Planning 101 - Prep Day: https://prepdish.com/meal-planning-tips-101-prep-day/

Meal Planning 101 - The Grocery List: https://prepdish.com/meal-planning-tips-grocery-list/

In episode 270, Prep Dish founder Allison Schaaf talks through the newest feature for Prep Dish meal plans- pre-filled Instacart shopping carts!

Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM

Join us on social media-

Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook

Instagram (@prepdish)

Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM

Whether you’re looking for fun Mother’s Day ideas or you’re simply craving some time to yourself, taking some "me time" can make a huge difference in your life. Busy entrepreneur and mom of 2, Allison Schaaf, shares how she carves out time for herself.

What this looks like for me:

• 24 hours - it doesn’t have to be 24 hours, but a solid block of time.
• No work or email
• Only things that are for me (reading, journaling, relaxing)
• I do not use this time to catch up with friends or be social, it’s just time to myself.

If you’re not in a season of life where this is possible. It doesn’t have to be 24 hours, it could be a couple of hours at a coffee shop. Or maybe you don’t have the budget for a hotel right now, but you could stay at a friend’s house who’s out of town.

Think about what you need in the moment. Is it time to focus on a work project or time to relax completely and reflect? Ask for what you need.

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!

Taking Cara Babies (Baby Sleep Course): https://takingcarababies.com/

My YouTube video on finding time for yourself: https://youtu.be/Orh2ojBPZjg

Whether you’re a cooking veteran or just getting into it, choosing the best pans to cook with can be overwhelming! There are just so many options out there.

In today’s episode, chef and RD Allison Schaaf shares the only two pans she uses in her kitchen (plus a bonus!), and how to clean them.

Nonstick pans contain chemicals that make them nonstick. If the nonstick coating starts to chip or degrade, that means it’s getting into your food and you’re ingesting it.

Stainless Steel and Cast Iron pans last for a super long time and are safe to cook with.

Stainless Steel:

Calphalon is one good brand but there are other options out there too. Make sure there is no aluminum coating and go for pans that are as close as possible to being completely stainless steel.

Always use oil or water to make sure the food doesn’t stick. Keeping temperatures a little lower also helps avoid sticking. If something does stick, boil water and pour it in the pan right after cooking. Put the lid on and let it sit and then everything will come off easily! A sponge or dish brush is also useful.

Cast Iron:

Make sure your cast iron pan is well-oiled. The more you use it, the less care is needed.

Pouring hot water on the pan works with cast iron as well if food does get stuck. You may need to buy a well fitting lid separately to help with cleaning. Avoid using soap on cast iron pans.

A wire brush or a stainless steel sponge also work well for cast iron.

Bonus: I use stainless steel baking sheets as well, which are great!

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!

Calphalon Stainless Steel Pans: https://www.amazon.com/Calphalon-2029634-saute-pan-Silver/dp/B07MM3RWMN/ref=sr_1_5?dchild=1&keywords=stainless+steel+calphalon+pan&qid=1633117130&sr=8-5

Stainless Steel Sponge for Cast Iron: https://www.amazon.com/YASUOA-Chainmail-Scrubber-Silicone-Stainless/dp/B08RNBNSV7/ref=sr_1_27?dchild=1&keywords=stainless+steel+sponge&qid=1633116802&sr=8-27

Stainless Steel Baking Sheets: https://www.amazon.com/Checkered-Chef-Stainless-Baking-Sheets/dp/B07Z4NYXQ1/ref=sr_1_10?dchild=1&keywords=stainless+steel+baking+sheets+calphalon&qid=1633117044&sr=8-10

Prep Dish founder Allison Schaaf shares details about an open position here at Prep Dish. We’re looking for a Marketing Assistant and Content Creator. The position includes:

• Writing show notes for this podcast
• Content creation - this includes graphics in Canva for both Prep Dish customers and marketing materials
• Assisting in managing the affiliate program and marketing, including writing newsletters and putting together sales copy
• Helping with the Prep Dish Instagram account, including creating graphics and writing captions
• Updating content on the website - this includes knowledge of Wordpress
• Learning new software as needed
• Testing recipes on occasion
• 8-12 hours per week

We’re a small but mighty team here at Prep Dish. We all work independently and offer a lot of flexibility in terms of hours. This is the kind of job you can feel passionate about but that will still allow you plenty of time to prioritize family.

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!

Details about the position: https://prepdish.com/about/hiring/

How do your family, friends and community impact your habits? How do we change together?

In today’s episode, host Allison Schaaf invites you to join the conversation as we continue to explore BJ Fogg’s book Tiny Habits, and what it means for meal prep.

Community plays a huge role in habit change so please join our Facebook group if you haven’t already! Simply follow this link and request access: https://www.facebook.com/groups/1537447836539716/

Then look for the threads on the following topics and share your thoughts, ideas and questions with the group!

Prompt - What is going to trigger you to complete your new habit? What could you use as a prompt to complete weekly meal prep?

1. Print your meal plan
2. Set out your knife
3. Leave groceries out until you prep
4. Share your ideas with our Facebook community!

Ability - How do you make a habit easier to complete?

1. Take a knife skills class
2. Try using a food processor to complete your chopping
3. Share your ideas on our Facebook group!

Celebration - Do you make time to mark your quick wins with a little celebration? How do you like to celebrate?

1. Give your partner a high five
2. Do a little victory dancy
3. Celebrate each time you sit down to a calm and delicious dinner because you prepped!
4. Share your tiny celebrations with us on Facebook!

Resources mentioned in this podcast:

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

Prep Dish Facebook Group:

Get your 2 week free trial (and our June bonus, the FASTEST Meal Plan Ever if you sign up in June 2021) here: prepdish.com/mpm

https://www.facebook.com/groups/1537447836539716/

Buy the Tiny Habits Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1

In episode 195, Allison Schaaf, founder of Prep Dish, talks about recently noticing how her morning and evening routines differ and discovering what could be switched for a more productive day. She also gives tips for making a daily routine that maximizes your morning and evening hours.

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With the change of seasons and moving from a summer schedule into a fall and school schedule, Allison took a look at her typical morning and evening routines to see if anything needed to shift to optimize her day. Knowing her own sleep personality chronotype based on information shared by Michael Breus, Allison began an adjustment from a later sleep schedule in the summer to an earlier one once fall came around, along with updating the sleep schedule of her children.

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Allison shifted some of the tasks in her evening routine to morning and decided to incorporate preparation for the morning into her evening routine, such as preparing her lemon water and tea items for the morning and setting out items she’ll need to prepare the family breakfast. She encourages the idea of reevaluating what your bedtime and waking times look like during any transition from one annual season to another, or shifts in your daily schedule.

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

‌

Sleep Chronotypes Ted Talk: https://www.ted.com/talks/michael_breus_learn_the_perfect_hormonal_time_to_sleep_eat_and_have_sex?language=en

Have you ever considered getting your own backyard chickens? Listen as chef, RD and meal prep expert Allison Schaaf shares her personal experience with having her own hens and roosters. Learn about where to get chickens, the supplies you’ll need and how many eggs you can expect. You’ll be including fresh eggs in your meal plan in no time!
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:

Murray McMurray Hatchery: https://www.mcmurrayhatchery.com/chickens.html
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

In today’s episode, host Allison Schaafshares her favorite easy, healthy travel food ideas, perfect for roadtrips or any travel. These ideas work best if you’re staying somewhere with at least some kitchen facilities.

Easy & Healthy Travel Food Ideas:

Walmart grocery stores are great for road trips. They’re easy to find, even in rural areas and provide a great way to get healthy snacks or meals instead of fast food. Things I like to purchase at Walmart (or any grocery store) on a road trip:
- Bag of organic blue corn chips
- Baby carrots or prechopped veggies like broccoli and cauliflower.
- Pre-made guac (Read ingredients but a lot of them have decent ingredients!)
- Tuna Pouches - I like to mix these with guac and dip chips in. Or you can get deli meat, put guac in it like a wrap and eat it that way!
- Beatnik Meatballs - Based in Austin, this is a company I worked with years ago as a dietitian in creating some of their dishes. I found them at a grocery store in Kansas. They’re gluten free with a minimal, clean ingredients list. I combined meatballs, baked sweet potatoes and baby spinach. If you don’t have the meatballs, a pre-cooked sausage is another good choice. Green beans are another good choice that requires no chopping. Cauliflower rice is easy as well.

Easy Travel Breakfast Options:

• Soaked oats: soak oats in water overnight - no cooking required!
• Muesli: You can buy muesli with dried fruit and nuts mixed in so you don’t have to procure toppings.
• Plain Greek yogurt with berries and nuts.
• Spinach, sweet potatoes and eggs

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!

Beetnik Meatballs: https://www.beetnikfoods.com/grass-fed-beef-meatballs

Using Meal Prep for Healthy Travel Meals: https://prepdish.com/podcast-show-notes/ep95/

Healthy Hotel Room Food Ideas: https://prepdish.com/podcast-show-notes/ep114/

Learn how to source better quality ingredients AND save time!  Whether you’re looking for grassfed & pastured meats, sustainable seafood, organic pantry items or even clean wines, this episode has you covered.  Host, chef & dietitian Allison Schaaf talks through her favorite resources for ensuring she has high quality ingredients for her weekly meal prep. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ 

Get your FREE prep ahead mealplan at PrepDish.com/podcast OR text the word mealprep to 33777

To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/

Get a copy of my pantry inventory spreadsheet-
Pantry inventory spreadsheet

Grocery Delivery Options- https://prepdish.com/grocerydeliveryoptions/

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ 

Today meal prep expert Allison Schaaf shares 4 tips she’s been using for easy, quick meal prep.

1. Ask yourself, is there an easier way to do this?

As you’re chopping and prepping, think through whether there’s a more efficient way to chop. I personally love seeing how other people chop things so I can try out which method works best for me. If you’re like me, check out my YouTube playlist where I demonstrate how I chop different items: https://www.youtube.com/playlist?list=PLZFbto5QrmmjJxk57t9G11lr1YahPZTea

2. Make one sauce and use it twice.

For this meal plan, it was a tinga sauce that we used for two different dinners. If you’re going to go through the effort of making a tasty, homemade sauce, why not use it twice?

3. Start with lengthier prep items.

For example, if you need to bake some chicken breast, get that started right away so you’re not waiting around at the end. For my meal prep, I stuck some chicken breast in the oven before even doing my mise en place. I would do the same thing for sweet potatoes, spaghetti squash, rice, etc.

4. Do meal prep right before a meal.

I love doing my meal prep before dinner to gain even more efficiencies. I’m already in the kitchen, already doing dishes. It just flows easily into serving a meal. Just make sure it’s not too rushed!

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!

How I Chop Various Items (videos): https://www.youtube.com/playlist?list=PLZFbto5QrmmjJxk57t9G11lr1YahPZTea

In episode 183, Prep Dish founder and iced tea enthusiast, Allison Schaaf, shares her tips on making the BEST homemade iced tea.

1. Find the perfect tea for you.

For me, I’m loving red raspberry iced tea. It’s caffeine free, healthy and tastes a little bit more like traditional iced tea. Quick caveat - it has a lot of health benefits but you shouldn’t drink it to excess.

I also love iced hibiscus tea, which is another naturally caffeine free herbal tea option.

2. Buy in bulk.

If you can find a tea you love that you can buy in bulk, or at least buy loose leaf, you’ll enjoy considerable cost savings.

3. Consider how to store the tea.

Once you find a tea you love, make a big enough batch for a few days or a week. I actually like storing in a Cotes de Roses rose bottle because it has a beautiful bottle that works well to store in the fridge.

I brew a very concentrated cup of tea and then add water to it, which is easier than brewing a huge batch.

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!

Siply Teas:[https://sipsiply.com/](https://sipsiply.com/ "‌")

Cotes de Roses Wine: https://www.wine.com/product/cote-des-roses-rose-2022/1255260?state=CA&s=GoogleBase_CSE_1255260MA_FIREWORKS_type_Wine_RosWine_Ros&showpromo=true&promo=FIREWORKS®ion_id=000010&utm_source=google&utm_medium=cpc&utm_term=&utm_campaign=DEPT_SHP_Google_Performance%20Max_All_Core_NAMER_US_Wine_ROAS_BAU_19.99under_-_-&gclid=Cj0KCQjwho-lBhC_ARIsAMpgMoe2w0AmcA5SsT_NanDOGxHwv6hr7G27MZ75jevEAMDPK98GzteZfLUaAjrIEALw_wcB&gclsrc=aw.ds

Are you firing up the grill for Father’s Day this year? Learn tips on how to maximize your grilling efforts by using the grill for mealprep. Which proteins work well as leftovers? What fruits can you grill for a totally delicious healthy dessert? Get these answers and more as Prep Dish founder Allison Schaaf gives you a peek into her grilling meal prep process.

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:

How to Make Coconut Whipped Cream:
https://youtu.be/Oq7clrGYjxw (Recipe here!)

5 Fruits to Grill This Summer:
https://prepdish.com/5-fruits-to-grill-this-summer/

Grill Baskets: https://www.amazon.com/Weber-6434-Professional-Grade-Vegetable-Basket/dp/B000WEIJUW/ref=sr_1_3_mod_primary_new?dchild=1&keywords=grilling+baskets&qid=1589918970&refinements=p_72%3A2661618011&rnid=2661617011&sr=8-3
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

In episode 220, Allison Schaaf, founder of Prep Dish, talks about the popularity of healthy high protein recipes and shares why she thinks they’re worthy of their moment.

Earlier this year, Prep Dish featured a special bonus high protein recipes menu that went out to all subscribers, and those were a huge hit with the meal prep community.  Behind the scenes, our food editing team reviewed the Prep Dish meal plans to confirm that most meals do reach the optimum 30 grams of protein mark to ensure those counting macros could find meal plans that support their health goals.

Prep Dish is excited to announce we’re launching an educational protein workshop that digs into reasons why increasing protein at meals can be beneficial, help you to discover why high protein can support your health goals, and provide creative, tasty protein recipes that you can make in your own kitchen.

The protein workshop begins by finding out the “why” behind increasing protein and will guide you to discover your personal motivation:  whether it’s to keep up with the kids or grandkids, aid in intense workout recovery, or to reach a healthy weight so you can enjoy your favorite hobbies, the aim is to bring motivation front and center.  Then comes the fun part of discovering a carefully-curated menu of irresistible, easy recipes that reach the optimum protein mark per serving.

The Protein Workshop begins Saturday, May 4, 2024.  Premium Prep Dish subscribers get free access to the Protein Workshop after opting-in from their accounts.  Now is a great time to upgrade and gain free access!   Listeners who aren’t current subscribers can get a $10 discount on the workshop with code JOINMPM.

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/

Resources mentioned in this podcast:

Sign up for the Protein Workshop: http://prepdish.com/challenge

$10 off the workshop with code JOINMPM

Health Metrics with Laura Ligos: https://prepdish.com/podcast-show-notes/ep205/

In today’s episode, Prep Dish founder Allison Schaaf shares her experience with miscarriage and recurrent pregnancy loss. She also shares the other organization she’s founded, Miscarriage Hope Desk, which offers support and resources to others going through miscarriage.

Miscarriage Hope Desk works to combat the feelings of isolation and negative emotions that can come with miscarriage. More of the resources offered at Miscarriage Hope Desk are 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!

Miscarriage Hope Desk: https://miscarriagehopedesk.com/

Library of Articles: https://miscarriagehopedesk.com/library/

Stories of Hope: https://miscarriagehopedesk.com/stories-of-hope-after-miscarriage/

Miscarriage Hope Desk Podcast: https://miscarriagehopedesk.com/podcast/
Instagram: https://www.instagram.com/miscarriagehopedesk/

Facebook: https://www.facebook.com/miscarriagehopedesk

In episode 178, Prep Dish founder Allison Schaaf shares 3 ways you can incorporate seasonal items into your weekly meal planning.

Visit a Farmer’s Market

Farmers markets are a great way to support local farmers and to also keep in touch with what’s in season.

Go on an In-Person Grocery Trip

If you’re like me and do most of your grocery shopping online these days, take an in-person trip to the grocery store to see which produce is in season at the moment. Be on the lookout for local items as well!

Grow Your Own Fruits & Veggies

If you’re growing anything edible, talk to a friend or neighbor about doing a swap. For instance, you may be able to swap some of your tomatoes for some of their zucchini so you can enjoy more local, seasonal produce without growing many different items.

Bonus - Use Prep Dish meal plans!

Our Prep Dish meal plans take advantage of seasonal produce items so you don’t have to think about it. Whether it’s cherries in the summer or delicata squash in the fall, we’ll help you tap into those seasonal 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!

My Experience with Lettuce Grow: https://prepdish.com/podcast-show-notes/ep97/

In episode 236, Prep Dish founder Allison Schaaf shares more about how Prep Dish can help YOU eat healthier, better tasting food. Try out our 2 week free trial at prepdish.com/mpm

3 Tips for Being Successful with Prep Dish-

1. Sub for ingredients you like

2. Watch portion size!

3. Make it convenient (groceries, meal prep, cutting meals, etc)

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
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Resources mentioned in this podcast:

• What is Prep Dish? Episode #111 - https://prepdish.com/podcast-show-notes/ep111/

• Join our Facebook group - https://www.facebook.com/groups/1537447836539716/

• Compare our subscription options - http://prepdish.com/subscribe

• Shop one-off products like Breakfast Bundle, Entertainment Bundle, Reset Plans, AIP, Alkaline and more! - http://prepdish.com/subscribe

• Prep Dish Gifts - https://prepdish.com/shop/give/

• Get 1 free meal plan when you sign up for our newsletter at prepdish.com/podcast

• Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Completing meal prep with a toddler around is no joke! In today’s episode, mom and Prep Dish founder Allison Schaaf shares 3 items to keep toddlers busy during meal prep. Bonus - one of them is totally free!

1. Learning Tower: This is especially great if you’re doing something your toddler can be involved with. Provide some veggies to taste or safe kitchen tools like spoons and spatulas!
2. Old Containers: Toddlers love taking lids on and off and putting things in containers. Save those old food containers to collect a variety of lids!
3. Salad Spinner: This is the BEST toddler toy, whether or not you use it for salads!

We would LOVE to hear your tips to keep toddlers busy in the kitchen in the Prep Dish Facebook group here: Facebook Groups

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:

Learning Tower: https://guidecraftkitchenhelper.com/guidecraft-classic-kitchen-helper-stool-with-2-keepers-natural/

Magnetic Child Safety Cabinet Locks: https://www.amazon.com/Eco-Baby-Magnetic-Cabinet-Proofing-Kitchen/dp/B01M6Z8VB1?maas=maas_adg_D85E7E117685139B32D07285E5E465B5_afap_abs&ref_=aa_maas

In episode 255, Prep Dish founder Allison Schaaf invites listeners to join her for a FREE workshop to learn how to increase protein at breakfast! Live Jan 3 at 2p CST with an option to watch the replay.

Sign up here---> https://prepdish.com/workshop

We would love to have you join us!

Join us on social media-

Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook

Instagram (@prepdish)

Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM

In this episode, chef, RD and mom Allison Schaaf shares practical tips for how to get started cooking with your kids. Teaching kids how to cook is always a worthwhile goal and with kids home from school during COVID-19, it’s the perfect time. While baking with kids is super fun, why not include them in your weekly meal prep too? Learn about specific resources available to help you teach your kids important things like knife skills and also get a little inspiration about why it’s worth it to get your kids in the kitchen and helping with that meal plan.

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:

Free Pantry / Freezer Meal Plan:

https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

Kids Cook Real Food

https://kidscookrealfood.com/prepdish (<- affiliate link)

To shop resources mentioned in this podcast visit- https://prepdish.com/podcastshop/

Before diving into her recommended memoirs to read this fall, Prep Dish founder Allison Schaaf announces an exciting opportunity for Prep Dish customers to share their meal prep stories, and offers a support resource for October’s National Pregnancy and Infant Loss Awareness Month in Episode 190.

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Announcement: You’ve used Prep Dish in your home, now we’d love to hear from you on the Meal Prep Monday Podcast! Allison is opening up the opportunity to share your own personal experience with Prep Dish as a guest on her show. No previous podcast experience is required and we’d love to hear your story - how you shop for food, plan your meal prep, and create Prep Dish masterpieces for yourself and your family. If interested, please inquire at info@prepdish.com.

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October is National Pregnancy and Infant Loss Awareness Month. The Miscarriage Hope Desk (http://miscarriagehopedesk.com ), founded by Allison Schaaf, is a helpful resource and community for anyone whose personal story involves miscarriage, recurrent pregnancy loss, or infant loss.

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Allison has been enjoying several memoirs recently through Libby (a public library downloadable book collection), books borrowed from the library, or through Audible. Her top memoirs to check out this season include:

• Greenlights by Matthew McConaughey (audio is read by Matthew and very entertaining)
• Elizabeth Taylor: The Grit and Glamor of an Icon by Kate Ansersen Brower
• Never Broken: Songs Are Only Half the Story by Jewel (audio is read & sung by Jewel)
• Friends, Lovers, and the Big Terrible Thing by Matthew Perry
• Inside Out: A Memoir by Demi Moore
• The Happy Texan: Adventures of a Rock & Roll Truck Driver by Michael Inman (Allison’s neighbor - your local community is made up of people with many wonderful stories to tell!).

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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!

‌

Be a guest on the Meal Prep Monday Podcast: info@prepdish.com

Miscarriage Hope Desk: http://miscarriagehopedesk.com

Audio Books

Libby, by OverDrive App: http://overdrive.com

Audible: http://Audible.com

In episode 207, Prep Dish founder Allison Schaaf shares several of her easy high protein lunch ideas to wrap up the January Meal Prep Monday protein series.  These suggestions offer some simple streamlined approaches to achieving your protein health goals and keeping you satiated through your afternoon.

Allison’s approach to lunch focuses on a solid protein base and working around the base for sides and meal accompaniments.  This often means setting aside some protein from the night before, usually doubled in the previous night’s recipe to have the next day as leftovers.

The optimum amount of protein per meal, at least 30 grams, can look like 4 oz of chicken (31g), 4 oz of salmon (23g, plus more when paired with quinoa and veggies), a baked potato with cottage cheese, a can of tuna fish (42g), a 4 oz pork chop (27g, plus more when paired with veggies), or ¾ cup of shredded meat served several ways throughout the week.  Allison suggests several easy ways to serve these ideas up and enjoy during your mid-day meal.

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!

Protein Introduction:  https://prepdish.com/podcast-show-notes/ep203/

How Eating MORE Could Help You Lose Weight with Aimee Gallo:  https://prepdish.com/podcast-show-notes/ep204/

Health Metrics with Laura Ligos:  https://prepdish.com/podcast-show-notes/ep205/

Protein Rich Breakfast Ideas: https://prepdish.com/podcast-show-notes/ep206/

Forever Strong by Dr. Gabrielle Lyon https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878/ref=sr_1_1?crid=ZFYVV0SR8TDI&keywords=Forever+strong+dr+Gabrielle+Lyon&qid=1703609050&sprefix=forever+strong+dr+gabrielle+lyon%2Caps%2C94&sr=8-1

Outlive by Dr. Peter Attia https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599/ref=sr_1_1?crid=3P3FQMTKMFRI5&keywords=outlive+peter+attia&qid=1703609785&sprefix=Outlive+%2Caps%2C99&sr=8-1

In episode 221, founder of Prep Dish Allison Schaaf discusses some of the best small kitchen appliances and compares the Instant Pot vs. Crock Pot to help determine which one can work best for you in your kitchen.

While the majority of Prep Dish customers either have an Instant Pot or a Crock Pot, you certainly do not need to have both in your kitchen.  Allison discusses how each kitchen appliance can be most useful when cooking up family meals, and notes that timing is what really matters.

If you have time in the morning to prep your ingredients by chopping and mixing, the Crock Pot is an “easy button” to manage dinner mealtime and simple cooking features, such as temperature variations.  If your schedule dictates that you’re thinking about meal prep later in the day, the Instant Pot will be a more useful kitchen appliance for you, as heating can happen much more quickly.  Instant Pots offer more cooking features as well, providing more options in dinner preparation.

Consider your own schedule and timing, along with your own season of family rhythms when determining which appliance will work best for you!

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/

Resources mentioned in this podcast:

Reset Meal Plan: https://prepdish.com/shop/specialty/reset/

Instant Pot Recipe Resource: https://prepdish.com/podcast-show-notes/ep136/

In this episode chef and RD Allison Schaaf shares 5 delicious fruit-based desserts, perfect for summer. While some are as simple as fresh watermelon, others include grilled pineapple with coconut milk ice cream and a cherry mousse with a surprising secret ingredient. If you want to make a meal plan your family will really love next week, include one of these healthy dessert recipes in your meal prep!

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:

5 Fruits to Grill this Summer: https://prepdish.com/5-fruits-to-grill-this-summer/

Coconut Milk Ice Cream: https://prepdish.com/coconutmilkicecream/

Whole Fruit Popsicles: https://prepdish.com/summertime-sweet-success-whole-fruit-popsicles/

Watermelon “Mojito” Popsicles: https://prepdish.com/watermelon-mojito-popsicles/

Chunky Monkey “Nice” Cream: https://prepdish.com/chunky-monkey-nice-cream/

How to Make Coconut Milk Whipped Cream: https://prepdish.com/how-to-make-coconut-whipped-cream/

Cherry Avocado Mousse: https://prepdish.com/cherry-mousse-w-coconut-whipped-cream/

It’s easy to forget about lunch when you make your weekly meal plan. Having a healthy, satisfying lunch can make a busy day so much better though!

Today chef and RD Allison Schaaf shares three healthy meal prep lunch ideas that her family loves. Whether you have toddlers at home or it’s just you, these tips will set you up for success during busy weeks.

Healthy Meal Prep Lunch Ideas:

1. Soup or Stew
   Make a big stew or soup for the week. Soup is so good leftover and can easily supplement leftovers or be served alongside a salad.
2. Mix & Match Tex Mex Meal Prep

Make a big batch of protein such as pulled pork, chicken, etc. You can also make a big batch of beans, veggies (bell peppers, onions, zucchini) and rice or quinoa. Have items like corn tortillas, avocado and salsa. Mix and match from these options to make things like tacos, salads or burrito bowls throughout the week!

1. Frittata or Quiche

Make-ahead frittatas are great for breakfast or lunch. Prep a big salad for the week (we always have one on our Gluten Free and Paleo meal plans). Serve the frittata with salad and you’re good to go!

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!

Crock Pot 3 Bean Chipotle & Collards Chili: https://prepdish.com/recipes/3-bean-chipotle-chili/

Pizza Soup: https://prepdish.com/recipes/gluten-free-pizza-soup/

Taco Soup: https://prepdish.com/recipes/turkey-taco-soup/

Red Pepper Soup w/ Sweet Potatoes: https://prepdish.com/recipes/red-pepper-soup/

Slow Cooker Pulled Pork: https://prepdish.com/recipes/slow-cooker-turmeric-pork/

Slow Cooker Green Chili Beef: https://prepdish.com/recipes/green-chili-beef/

Crock Pot Chicken Verde: https://prepdish.com/recipes/slow-cooker-chicken-verde/

Asparagus, Bacon & Feta Frittata: https://prepdish.com/recipes/asparagus-bacon-frittata-with-feta-frittata/

Mix & Match Lunch Guide: https://prepdish.com/meal-planning/gluten-free-lunches/

Join the Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/

In Episode 188, Prep Dish founder Allison Shaaf shares a brief history of Prep Dish and her behind the scenes experience in the Prep Dish test kitchen. Allison discusses some of her most noteworthy takeaways from testing recipes in the kitchen.

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Allison’s biggest takeaways from testing meal plan recipes include

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1. Accountability: the meal plan editor relies on Allison’s feedback from the meals she’s editing each week to optimize recipe success. From a customer’s viewpoint, there’s also accountability on a financial and time investment with the Prep Dish menus.
2. Expanding her family’s meal experience and flavor palate. Being part of the Prep Dish test kitchen process gives Allison’s family something new to try and the opportunity to stick to the original recipe without incorporating substitutions. They have experienced many new flavors and pleasant surprises among some new family-approved recipes.
3. Opportunities to delegate the food shopping and preparation. Being in the test kitchen really helps Allison think like a Prep Dish customer instead of solely wearing the home chef’s hat. Delegating food shopping, food preparation, and dish day serving instructions allows everyone in her family to participate in the family’s meal prep process.

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Chef, RD and Prep Dish founder Allison Schaaf shares 6 ways to add dates to your diet. Dates are specifically recommended if you’re in your third trimester of pregnancy, but they’re also a healthy way to add sweetness to foods without spiking your blood sugar, whether or not you’re pregnant. Dates are a regular part of the Prep Dish meal plans for good reason!
If you have a sweet tooth and want to avoid refined sugar, make sure to give this one a listen for some healthy alternatives.

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:

Carrot Cake Energy Bites: https://prepdish.com/recipes/carrot-cake-bites/

Episode 32 - How to Make Energy Bites: https://prepdish.com/podcast-show-notes/ep32/

Strawberry Mint Smoothie w/ Dates: https://prepdish.com/recipes/simple-strawberry-smoothie/

Peanut Butter Cookies w/ Dates: https://prepdish.com/recipes/gluten-free-peanut-butter-cookies/

Paleo Chocolate Pudding w/ Dates: https://prepdish.com/recipes/paleo-chocolate-pudding-parfait/

Paleo Ketchup w/ Dates: https://prepdish.com/recipes/paleo-ketchup-recipe/

Pecan & Date Pie Crust: https://prepdish.com/recipes/sweet-potato-pie-with-pecan-crust/

Date BBQ Sauce Recipe:
3 T Apple Cider Vinegar
28 oz can crushed tomatoes
¼ cup dates, pitted (4 large)
1 clove garlic
1 re-hydrated chili, seeds & stem removed (for more heat, add in seeds as desired)
¼ tsp cayenne + 2T chili powder + S&P to taste
Puree all ingredients in blender or food processor until smooth.

In today’s episode, host Allison Schaaf shares what she’s eating and drinking these days while breastfeeding her 7 month old son. From specific foods that support milk supply to just staying hydrated, these tips are great for any breastfeeding moms, or anyone looking for ideas on healthy snacks and beverages to add to your meal plan!

Breakfast

1. Oatmeal - Oats are great for milk supply! You can make a big batch in the Instant Pot to feed the whole family. Two favorite combinations:

Pumpkin oatmeal (oats, can of pumpkin puree, cinnamon, ground flax, raisins, peanut butter and bananas or chocolate chips)

Blueberry oatmeal (oats, frozen blueberries or cherries, sliced almonds, milk, ground flax, sometimes collagen)

1. Eggs - When the chickens are laying eggs, we also eat a lot of eggs for breakfast! (Hear all about our chickens here! https://prepdish.com/podcast-show-notes/ep28/)

Morning Snack:

• Dark chocolate + Tea

Afternoon Snack:

• Overnight oats - oats soaked with yogurt, fruit and honey.
• Smoothie - My Strawberry Mojito Smoothie (https://prepdish.com/recipes/simple-strawberry-smoothie/) and Tropical Green Smoothie (https://prepdish.com/recipes/healthy-tropical-green-smoothie/) are great!
• Chopped veggies + nut butter
• Chips w/ mashed avocado or salsa with sparkling water + lime

Hydration:

• First thing in the AM - Tulsi Tea (Holy Basil) or lemon water
• Green Tea or Siply tea
• Mother’s Milk tea in the afternoon
• Sometimes turmeric chai or regular caffeine free chai tea in the afternoon or evening
• LMNT - electrolyte powder, without any artificial add-ins (https://drinklmnt.com/)
• Alcohol - Dry Farm Wines (dryfarmwines.com/prepdish < affiliate link) or Cider

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!

Tulsi Tea: https://www.amazon.com/Organic-India-Tulsi-Original-Herbal/dp/B088XWHB9Y/ref=sr_1_5?dchild=1&keywords=tulsi+tea&qid=1619873970&sr=8-5

Mother’s Milk Tea: https://www.amazon.com/Traditional-Medicinals-Mothers-Womens-Organic/dp/B07CTT6NKL/ref=sr_1_2?dchild=1&keywords=mother%27s+milk+tea&qid=1619874132&sr=8-2

Siply Tea: https://sipsiply.com/about/

LMNT Electrolyte Powder: https://drinklmnt.com/

Test Strips from Upspring Baby - You can test milk for traces of alcohol! (https://www.upspringbaby.com/products/milkscreen)

Dry Farm Wines: dryfarmwines.com/prepdish

This post contains affiliate links, thank you for your support of Prep Dish!

Today’s episode is a little bit different!

In honor of Thanksgiving, host Allison Schaaf is sharing the details of her daily gratitude practice, as well as other small ways she includes intentional gratitude in her life.

Do you have a gratitude practice? We’d love to hear from you! Please share on Facebook (https://www.facebook.com/groups/1537447836539716/ ) or Instagram (https://www.instagram.com/prepdish/) how you remember to be thankful in your life.

I’m also sharing a few Thanksgiving resources below, so you won’t be totally without meal prep inspiration this week :)

Happy prepping and Happy Thanksgiving!

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!

Healthy Thanksgiving Recipe Roundup: ​​https://prepdish.com/roundups/healthy-thanksgiving-recipe-roundup/

Dairy Free (Paleo) Mashed Potatoes: https://prepdish.com/recipes/dairy-free-paleo-friendly-mashed-potatoes/

Entertainment Bundle (w/ Prep Ahead Thanksgiving Menu!): https://prepdish.com/shop/party/

These show notes contain affiliate links. Thank you for your support of Prep Dish!

In part one of this two part series, Prep Dish founder Allison Schaaf shares how she’s tackled photo organization over the past year. From a game changing photo organization course to a change in mentality, Allison gives tangible tips on how to tackle photo overwhelm.

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!

The Unhurried Life Podcast: https://jbrazeal.com/tag/podcast/

The Unhurried Life Podcast Episode 21 - w/ Prep Dish! https://podcasts.apple.com/us/podcast/21-practical-meal-planning-with-allison-schaaf/id1486179222?i=1000469344129

The Unhurried Life Podcast Episode 31 - 3 Steps to Organize Your Photos: https://podcasts.apple.com/us/podcast/31-3-steps-to-organize-your-photos/id1486179222?i=1000476503514

Check out the POP course: https://courses.jbrazeal.com/courses/photo-organization-plan?affcode=346371_gg9pblww

This post contains affiliate links. Thank you for your support of Prep Dish!

In episode #165, Prep Dish founder Allison Schaaf shares 7 no-prep vegetables she’s loving lately. The inspiration for this was a personal favorite, whole roasted carrots! (Watch a reel on how to do this on Instagram @ prepdish if you’d like to see!)

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7 Super Easy Veggie Sides

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1. Whole Roasted Carrots

Wash, drizzle w/ olive oil and sprinkle with salt. Roast for an hour to an hour and a half at 325F. You can do a higher temperature for less time if you have something else in the oven (e.g., 375F for an hour) but make sure they don’t burn! These are also great as a base for carrot soup.

2. Baby Greens

Baby spinach or baby kale are so nice to have on hand because you can just toss them into a sauce or with meat in a pan with no prep. They also cook quickly!

3. Whole Roasted Spaghetti Squash

Similar to the carrots, this takes a long time but very little effort. I like to combine this with actual spaghetti and find that it mixes in quite nicely. I roast it completely whole on a baking sheet - it’s tough to cut raw! Make sure to let it cool before cutting. Scoop the seeds out and serve!

4. Cherry Tomatoes & Sliced Mushrooms

I like to combine these because they cook for a similar amount of time. These are nice roasted together. They’re also tasty sauteed, such as with a pasta or an omelet.

5. Baked Sweet Potatoes

I throw these in any time the oven is already on. Sweet potatoes are a popular side dish in my house and I also love making sweet potato pancakes on Saturdays.

6. Baked Potatoes

Similar to sweet potatoes, this is such an easy no-prep side dish.

7. Roasted Garlic

I slice off the very top of a head of garlic, drizzle it with olive oil and salt, wrap in foil and roast for about an hour at a lower temperature.

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!

15 Easy, Healthy Side Dishes: https://prepdish.com/roundups/easy-healthy-side-dishes/

What are some of host and dietician Allison Schaaf’s current favorite gluten free foods and drinks? Allison discusses her top picks in episode 192!

Highlights include:

Siete Brand Enchilada Sauce. This brand has tasty tortillas and tortilla chips as well.

Primal Kitchen Buffalo Sauce

Holidaily Brewing Co. Big Henry IPA

LMNT electrolyte in the Chocolate flavor, prepared warm with a splash of your favorite milk!

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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

‌

Be a guest on the Meal Prep Monday Podcast: info@prepdish.com

https://sietefoods.com/collections/enchilada-sauce

https://www.primalkitchen.com/products/original-buffalo-sauce

https://holidailybrewing.com/beers/

https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?variant=31703777181719

Prep Dish founder Allison Schaaf shares tips on how to stock your freezer with healthy foods that will nourish your body and immune system. Get tips on what kind of protein to stock and how to make frozen vegetables actually taste good. Also learn which frozen products you may want to skip!

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:

Free Pantry / Freezer Meal Plan:

 https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

*Freezer Meal Resources*

Make Ahead Freezer Breakfasts:

https://www.youtube.com/watch?v=Fz9H-r91a08

Healthy Crockpot Freezer Meals Video

https://www.youtube.com/watch?v=ieCdoloa_Ds&t=324s

Crockpot Freezer Meals Free Download:

https://prepdish.com/freezer-meals-download 

How to make Coconut Whipped Cream:

https://www.youtube.com/watch?v=Oq7clrGYjxw

Chunky Monkey “Nice” Cream Recipe:

https://prepdish.com/chunky-monkey-nice-cream/

Purple Haze Smoothie Bowl (with frozen cauliflower!):

https://prepdish.com/purple-haze-smoothie-bowl-recipe/

Chef and meal prep expert Allison Schaaf shares the disadvantages of air fryer cooking and why she does not personally use an air fryer, despite its popularity.

Disadvantages of Air Fryer (Allison’s Personal Experience)

• I couldn’t picture where an air fryer would fit into my cooking routine.
• Most air fryers have nonstick coatings. PFAS (also known as “forever chemicals”) are contained in many nonstick coatings. Many studies show that PFAS can lead to serious health issues.
• I did find a glass air fryer, but didn’t love it. It only fits a small amount of food. For me, I’d rather make a larger quantity of food for efficiency’s sake! I will say it is often quite hot in Texas, so I do get the appeal of not heating up the house. Toaster ovens could be a good alternative for this though.
• I feel better about sticking with cast iron, glass and stainless steel, rather than researching all of the new alternative non-stick materials to see if they’re really safe.

Have a different opinion or an air fryer you love? Pop into our Facebook group and share! I want to know what you think.

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!

This is a kitchen tool I use multiple times a day, but find most kitchens don’t have! Listen in as host, chef & dietitian discusses this surprise tool. It has a variety of uses, all of which can help you speed through your next meal prep session!  

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ 
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777

To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/

How many decisions do you make in a day? How many times a week do you spend deciding what to eat?  In this episode host Allison Schaaf talks through ALL the decisions made in a day and how saving the "What's for Dinner?" question until meal time may be setting you up for poor decision making.   

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ 
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777

Prep Dish founder Allison Schaaf talks about different ways she uses batching to make life easier and to create more time.

1. Meals: The Prep Dish meal plans focus on batching meal prep. I also use batching for other meals not covered by the meal plans. Chop your produce all at once. It saves a lot of time! Similarly, you can double or triple a salad dressing recipe and use some of it as a marinade. Any time I make a recipe that freezes well, I double or triple the recipe and freeze some to save my future self time.
2. Laundry: My husband and I do laundry once every two weeks. This is so much more efficient than always feeling like you need to throw a load in.
3. Work Items: For example, I batch podcast episodes. I record at least a month’s worth of episodes at once rather than getting my microphone out each week. We use a similar strategy with newsletters and social media. I try to schedule all of my calls on Tuesdays so I don’t have calls distracting me every day.
4. Mail: I don’t sort through the mail every day. Some tasks like this don’t need to be done daily. I also choose the Amazon delivery day for receiving packages so I don’t have to break down boxes, etc. on multiple days.
5. Email: I try to check my email every 24 hours but if there’s nothing urgent, I either respond once a day or every other day. I do the same thing with text messages. Having my phone off is so much less distracting.

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!

Chill and Prosper podcast with Denise Duffield Thomas https://www.denisedt.com/podcast

Using Batching to Boost Efficiency: https://prepdish.com/podcast-show-notes/ep107/

Does batching have to be boring? https://prepdish.com/podcast-show-notes/ep38/

3 Ingredient Marinades: https://prepdish.com/podcast-show-notes/ep49/

Whether you’re preparing your home for a new baby like host Allison Schaaf or you just want more peaceful mornings, a freezer stocked with healthy and tasty breakfast options can be a lifesaver! In today’s episode, Allison walks you through 5 types of freezer-friendly breakfasts you can include in your meal prep. She talks about sweet and savory options, variations, and how to successfully freeze items.

Bonus - many of these make a great lunch too so get creative with your meal plan!

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:

Frittatas:

Sweet Potato Frittata: https://prepdish.com/recipes/sweet-potato-frittata/

Asparagus, Bacon & Feta Frittata: https://prepdish.com/recipes/asparagus-bacon-frittata-with-feta-frittata/

Baked Goods:

Very Berry Muffins: https://prepdish.com/recipes/very-berry-muffins/

Gluten Free & Paleo Banana Nut Muffins: https://prepdish.com/recipes/gluten-free-paleo-banana-nut-muffins/

Butternut Squash Muffins: https://prepdish.com/recipes/butternut-squash-muffins/

Banana Pancakes: https://prepdish.com/recipes/gluten-free-banana-pancakes/

Peanut Butter Breakfast Cookies: https://prepdish.com/recipes/apricot-coconut-peanut-butter-gluten-free-cookie/

Episode 32 - How to Make Energy Bites: https://prepdish.com/podcast-show-notes/ep32/

Breakfast Hash Recipes:

Moroccan Breakfast Hash: https://prepdish.com/recipes/moroccan-inspired-spice-blend-breakfast-hash-recipe/

Sweets, Beets & Kale Breakfast Hash: https://prepdish.com/recipes/sweets-beets-kale-breakfast-hash/
Smoothies:

Strawberry Mojito Smoothie: https://prepdish.com/recipes/simple-strawberry-smoothie/

Tropical Green Smoothie: https://prepdish.com/recipes/healthy-tropical-green-smoothie/

Purple Haze Smoothie Bowl: https://prepdish.com/recipes/purple-haze-smoothie-bowl-recipe/

Freezer Breakfast Video w/ Tips on HOW TO FREEZE: https://youtu.be/Fz9H-r91a08

In today’s episode, chef and meal prep expert Allison Schaaf explains how to do a “freezer marinade”. This is an awesome meal prep hack, great for those busy weeks when you have no time to prep!

What is a freezer marinade?

You simply add a protein and marinade to a freezer bag or container and stick in the freezer. When you’re ready to eat, all you have to do is defrost and cook! It will marinate while it defrosts.

Potential Downsides

While this is a super useful meal prep hack, you may find that the texture of some meats is impacted. You might also see some discoloration with beef. You may want to stick to pork or chicken with this method.

5 Freezer Marinades

Here are 5 ideas to get you started, including my recommended cooking method.

1. Pork Chops in a Maple Mustard Marinade >> Bake
2. Balsamic Chicken Thighs >> Grill
3. Curried Lamb >> Crockpot / Instant Pot
4. Skirt or Flank Steak in Italian Marinade (red wine vinegar & Italian seasoning) >> Grill
5. Sliced Chicken Breast in Soy / Coconut Aminos >> Stir Fry

If you want to try this with seafood, pre-season instead of pre-marinating before you stick it in the freezer.

Get more marinade ideas and freezer meal hacks in our Prep Dish Freezer Challenge, running from September 11 - October 1: prepdish.com/challenge

Sign up for the freezer challenge by September 10, 2021!

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!

Stasher Bags: https://www.stasherbag.com

The Best Meal Prep Containers: https://prepdish.com/meal-planning/best-meal-prep-containers/

Crockpot Freezer Meals: https://prepdish.com/offers/crockpot-freezer-meals

Check out our upcoming Freezer Challenge: prepdish.com/challenge

In today’s episode chef and RD Allison Schaaf talks about her personal journey from eating vegetarian to following a Paleo-ish diet. She talks about the physical changes she noticed when she went gluten free, how she accidentally transitioned to more of a Paleo style, and tips for finding the healthiest diet for your own body. She also discusses how Prep Dish menus follow gluten free and Paleo diets, without being restrictive.

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:

Gluten Free & Paleo Berry Muffins: https://prepdish.com/recipes/very-berry-muffins/

Grain Free Cherry Vanilla Granola: https://prepdish.com/recipes/paleo-grain-free-cherry-vanilla-granola/

Paleo & Gluten Free Honey BBQ Chicken: https://prepdish.com/recipes/paleo-gluten-free-honey-bbq-chicken/

In episode 184, Prep Dish founder and meal prep expert, Allison Schaaf, continues this summer miniseries on ice with a focus on two things she’s loving this summer.

1. Ice dunks

I’m loving dunking my face in a big bowl of ice water both in the morning and at night every day. It’s supposed to help with inflammation and puffiness but it also just feels amazing when it’s hot outside!

2. Cold Showers

I’ve been taking a cold shower every day. I’ve tried it in the past but because it’s so hot in Texas right now, this actually feels amazing. I just jump into the shower right when it turns on instead of letting the water warm up first. This works out to about a minute and a half of cold water.

I love doing this in the morning after my morning walk. I feel like it prepares my brain to do hard things the rest of the 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!

In today’s episode, chef and RD Allison Schaaf shares a subscriber-inspired tip about how to fit meal prep into small pockets of time. Even minimal, simple meal prep can make a huge difference in your week. You don’t have to devote 2 hours to healthy meal prep in order to have nutritious, homemade meals on the table on weeknights.

It’s not all or nothing. Keep your meal plan a little bit flexible and you can even do little things while dinner is cooking. You can prep a sauce or marinade in a small pocket of time.

I would love to hear from you on Instagram (@prepdish) on how you use little pockets of time and how you make the meal plans work for you.

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!

Sign up here for our FREE crockpot freezer meals guide so you always have a healthy freezer meal to fall back on:https://prepdish.com/offers/crockpot-freezer-meals/

Healthy Freezer Meals Roundup: https://prepdish.com/roundups/healthy-freezer-meals/

Gluten Free Pizza Soup (Freezer Friendly!): https://prepdish.com/recipes/gluten-free-pizza-soup/

Join our Facebook group: https://www.facebook.com/groups/1537447836539716/

COVID-19 is certainly challenging our culinary creativity, including finding new ways to use canned seafood. Chef and RD Allison Schaff offers suggestions for how to use the canned seafood you’ve stocked, and even some possibly new-to-you canned seafood options you may want to explore in your meal plan. Canned seafood is loaded with protein and Omega-3s and requires very little meal prep so it’s definitely worth it to learn to incorporate in a way your family loves!

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:

Free Pantry / Freezer Meal Plan:

https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

Sweet and Crunchy Tuna Salad Recipe

https://prepdish.com/tuna-salad-recipe/

Have you ever dreamed of hiring a personal chef?

Host Allison Schaaf started working as a personal chef all the way back in high school and went on to run a successful personal chef business for over 10 years after college. In today’s episode Allison shares the top 3 things you should consider when hiring a personal chef (or starting a personal chef business!)

From pricing structure to culinary focus, she shares all the details and helps you think of questions you might not know to ask.

Does the chef charge per hour, per meal or per month?

Do they cook in your home or deliver the meals?

Do they fully cook the meals or just prep them for you?
When making a choice as important as who is going to feed your family, you need to ask the right questions!

And hey, if a personal chef isn’t in the budget for you right now, it’s still fun to listen along and day dream. And remember, Prep Dish is happy to take the meal planning part off of your to do list - just sign up for a free trial here! https://prepdish.com/subscribe/free-trial/

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

Episode 189 highlights easy vacation meals for family from Allison Schaaf, Prep Dish founder and travel enthusiast. Allison covers a recent trip to Panama that she and her family took and discusses ideas about how to handle meal prep and meals while traveling. She notes the benefit of splitting time between a hotel and an Airbnb as it relates to both local flavors and familiar tastes.

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Allison’s recommendations include:

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1. Using the “Find Me Gluten Free” app if you or someone in your family needs a Gluten Free menu. This app creates an easy way to navigate local restaurants to meet everyone’s dietary needs and experience authentic cuisine while traveling.
2. Making sure to stock up on snacks and water bottles, whether you’re staying at a hotel or an Airbnb. Snacks, regardless of the traveler’s age, are essential while vacationing!
3. Setting out to maintain a good balance of eating meals out versus eating meals in when you’re vacationing with your family. It’s always exciting to enjoy a location-specific culinary experience, but familiar flavors from home are comforting, especially to children.
4. Experiencing local produce through your senses. Shopping at a local market during international or domestic US travel allows you and your family to really immerse yourselves in the sight, feel, aroma, and preparation of authentic local cuisine.

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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

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Resources mentioned in this podcast:

App: https://www.findmeglutenfree.com/

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Entrepreneur and meal prep expert Allison Schaaf shares what she’s learned from detailed time tracking.

1. 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.
2. 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!
3. 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.
4. 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.
5. 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/

In episode 265, Prep Dish founder Allison Schaaf talks with Dr. Austin Lake about functional medicine, diet, supplementation and more!

Follow Dr. Lake on Instagram → https://www.instagram.com/dr.austin.lake

Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM

Join us on social media-

Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook

Instagram (@prepdish)

Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM

How do you establish the habit of meal prep? Meal plans are only effective if you actually use them! Join host Allison Schaaf as she talks through strategies for habit change and making mealprep a part of your weekly routine. Keystone habits are those small steps that from there, everything else happens. This discussion pulls from real life experiences of the Prep Dish team as well as meal planning customers on what works to keep them meal prepping.

Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ 

Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777

Resources mentioned in this podcast- 

The Power of Habit: Why We Do What We Do in Life and Business

To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/

In episode 185 of Meal Prep Monday, Prep Dish founder Allison Schaaf shares 4 things she learned from hosting a half birthday party for her son, including tips for make ahead party food.

What’s on the menu?

• Grapes
• Orange Wedges
• Bell Peppers
• Popcorn
• Cheese Sticks
• Cheese Board
• Cake and Ice Cream
• Lots of Beverage Options

My Takeaways:

1. I loved the approach of low stress food, with a focus on the cake and ice cream. I made a homemade strawberry cream cheese frosting. I also made a honey ice cream with honey from our bees.

2. I kept in mind having foods that were easy to grab in individual portions for the kids. The oranges were cut into wedges. The popcorn was in individual cups. The bell peppers were the mini size. I used scissors to cut the grapes in mini bunches. All of these touches were easy but made the food more approachable and kid friendly.

3. I made a last minute purchase of coconut water and that went over really well. It’s a nice item to include for a summer party.

4. I included a nicer option for the adults, a cheese board with fancy cheeses and things.

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 Party Menus: https://prepdish.com/shop/party/

10 Considerations on Beekeeping: https://prepdish.com/podcast-show-notes/ep98/

Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/

Before we get to the show notes, don’t miss Meal Prep Monday host Allison Schaaf’s free live workshop on how to make meal prep faster. You can sign up here: prepdish.com/workshop

How’s your kitchen looking these days? Do you have any kitchen maintenance tasks you need to take care of?

In today’s episode, Allison shares 3 kitchen maintenance tasks that make a huge difference in your day to day cooking. If you invest in quality kitchen pieces, it’s super important to take care of them so you reap the benefits! These kitchen tips can help make your weekly meal prep that much smoother.

Resources mentioned in this podcast:

Boos Oil for Cutting Boards: https://www.johnboos.com/Items_page.asp?s=r&SalesCode=&Prod=2&Page=29&Group=50&hdg=Boos%20Mystery%20Oil%20%20&nsf=True&nsfc=False&csa=False

Knife Sharpening by Mail: https://knifeaid.com

Shun Knives: https://shun.kaiusa.com/

These show notes contain affiliate links. Thank you for your support of Prep Dish!

Whether your oven is broken or you just don’t want to turn it on because it’s too hot outside, these 5 recipes are perfect!

1. Tacos - Tacos are a natural choice for the stovetop and there are so many variations! Use ground beef, ground turkey, ground pork or a big roast for carnitas. Mix up the veggies - I recommend trying poblanos!
2. Stew in the Instant Pot - Imperfect Foods has some really good lamb stew meat. I combine it with root veggies and water or broth in the Instant Pot, sometimes with crushed tomatoes. Chicken stew is also great in the Instant Pot.
3. Oatmeal - Steel Cut oats are great in the Instant Pot, especially with canned pumpkin and raisins!
4. Hamburgers - These are great served with baked potato fries or sweet potato fries but if you don’t have an oven, you can serve with a salad or sauteed veggies.
5. Snapper in Crazy Water: This one is from the February Week 4 Super Fast Prep Dish menu. It was so good! If you’re a subscriber or if you sign up for a free trial below, you can look it up in the archives and try it out!

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!

Dragons Love Tacos: https://www.dragonslovetacos.com/

Slow Cooker Carnitas: https://prepdish.com/recipes/slow-cooker-carnitas-bowl/

Beef Fajitas: https://prepdish.com/recipes/beef-fajitas/

Imperfect Foods: http://imprfct.us/v/allison_8366

Slow Cooker Beef and Vegetable Stew: https://prepdish.com/recipes/beef-and-vegetable-stew/

Mediterranean Lamb Burgers: https://prepdish.com/recipes/mediterranean-lamb-burger/

Bacon, Lettuce, Tomato & Avocado (BLTA) Burgers: https://prepdish.com/recipes/blta-hamburger-recipe/

How to Make Bone Broth: https://prepdish.com/podcast-show-notes/ep48/

These show notes contain affiliate links, thank you for your support of Prep Dish!

Continuing with the “Tiny Habits” theme, Prep Dish founder Allison Schaaf talks about the Ability element of behavior today. Based on BJ Fogg’s book, Tiny Habits, “ability” refers to how easy/convenient versus difficult/inconvenient a behavior is. Allison walks you through questions to ask yourself to determine what is making a new habit difficult. She also goes through 3 strategies to make a new behavior easier.

Why is a habit, such as meal prep, difficult?

Think about these five questions in terms of meal prep:

1. Do you have enough time?
2. Is money standing in the way?
3. Is physical ability / kitchen skill level getting in the way?
4. Is mental energy getting in the way?
5. Does it fit into your current routine?

If you’re having trouble sticking to a habit, think through where in the “ability chain” you’re getting stuck. Which part is blocking you? Do you need a better knife? Do you need to be more realistic and plan a shorter prep session?

Fogg suggests three ways to make a behavior easier:

1. Increasing Skills - take a cooking class or a knife skills class (or even watch my YouTube series on how to chop different fruits / veggies: How-to (Chopping & Knife Skills))
2. Tools and Resources - Are there any tools that could make the behavior easier? This could be a good chef’s knife, pre-chopped veggies or made-for-you meal plans.
3. Make the behavior tiny - Try a starter step. For example, set out your knife every sunday when you get home from the park. The idea is that you’ll add to that behavior over time. A different starter step could be printing out your meal plan and leaving it on the counter.

Another way to make a behavior tiny is to scale back, make the behavior more manageable. You might try only chopping veggies or only baking sweet potatoes and making rice for your weekly meal prep to make it more realistic.

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 2 week free trial here: prepdish.com/mpm

Buy the Tiny Habits Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1

3 Ingredient Marinades (Many double as a salad dressing!): https://prepdish.com/podcast-show-notes/ep49/

Prep Dish founder Allison Schaaf continues her miniseries on efficiency today, focusing on batching.

Batching Breakfast:

You can approach this two ways. First, you can prep breakfast for the week ahead. Examples include a big batch of oatmeal, a frittata or prepping veggies for a quick breakfast hash.

My favorite way to batch breakfast is to create some freezer meals! Smoothie bags are great for this. Divide smoothie ingredients into individual bags so they’re easy to toss in the blender. This works best if you freeze in a single layer before adding to the bags to avoid big clumps.

Breakfast burritos are also great for stocking the freezer. These work really well for lunch or a filling snack as well.

Muffins freeze well too. Don’t forget frittata muffins! Egg and veggie or egg and sweet potato frittata muffins freeze quite well.

Lunches & Dinners:

First, you can batch ingredients. For example, make a big batch of a grain, such as rice pilaf, to eat a few times throughout the week. You can serve it with a different protein each time.

Similarly, you can make a roast or other large protein to enjoy in different ways throughout the week.

Batch your chopping through chopping all of your veggies all at once to save time throughout the week.

Another way to batch lunches and dinners is, again, to use your freezer! Any type of casserole freezes well. Lasagna and shepherd’s pie are some of my favorites. Sauces also freeze really well! Next time you make pesto or a marinade, make a double batch and freeze. Soups and stews also freeze well.

Bonus: Batch your supplements! Get a days-of-the-week pill box and divide up your supplements to avoid opening different bottles every 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!

Batching Beyond the Kitchen: https://prepdish.com/podcast-show-notes/ep4/

4 Overlooked Items to Batch: https://prepdish.com/podcast-show-notes/ep36/

Orange Carrot Smoothie (w/ Smoothie Bag Tips): https://prepdish.com/recipes/orange-carrot-smoothie/

Very Berry Muffins: https://prepdish.com/recipes/very-berry-muffins/

Eggplant & Grass Fed Beef Lasagna: https://prepdish.com/recipes/eggplant-grass-fed-beef-lasagna/

Cook Once, Eat Twice Carnitas: https://youtu.be/rJIlLjI4LM0

In episode 209, Prep Dish founder Allison Schaaf talks about planning strategies with guest Sarah Hart-Unger from Best Laid Plans and Best of Both Worlds podcasts. They cover big-picture planning all the way down to smaller daily details, and even include a peek into Sarah’s personal meal planning approach at home.

Sarah is a mother of three living in Florida, and is a physician, podcaster, and blogger with a passion for all things planning. She approaches planning as something essential to having her days run smoothly, not only to make the day-to-day less stressful, but also keep goals and dreams moving forward.

Sarah’s approach to planning involves a nested-level strategy, touching on yearly, seasonal, monthly, weekly, and daily goals. This strategy ensures big goals don’t get left behind, while small details aren’t abandoned only to pile up later in the future. She explains that at each level, you’re referring back to the level above and using that to shape what you’ll accomplish. An annual planning strategy Sarah loves to utilize is breaking up her year into quintiles, or fifths of the calendar year.

Both paper and digital aids are in Sarah’s planning arsenal. One of her favorite current planners is the Hobonichi Cousin A5 from Japan. She often tries out different planners and reviews them on her Best Laid Plans podcast.

Prep Dish services have been a steady part of Sarah’s meal planning for many years and she loves the Super Fast menu in particular. She splits the meal prep work with her nanny, which is a streamlined process that has worked well in this season of Sarah’s life. The flexibility of Prep Dish meals and high protein options work very efficiently for her family’s current meal planning needs.

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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

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Resources mentioned in this podcast:

Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

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Hobonichi Cousin A5 Planner https://www.amazon.com/Hobonichi-Planner-English-Version-January/dp/B0CBRV53C5/ref=sr_1_2?hvadid=580661785858&hvdev=c&hvlocphy=9002273&hvnetw=g&hvqmt=e&hvrand=13874281725403070126&hvtargid=kwd-144025243986&hydadcr=4079_13192561&keywords=hobonichi+cousin+a5&qid=1707341391&sr=8-2

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Best Laid Plans podcast https://theshubox.com/best-laid-plans-podcast

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Best of Both Worlds podcast https://theshubox.com/best-of-both-worlds

In this episode chef, RD and Prep Dish founder Allison Schaaf discusses how she’s meal prepping right now. Between limiting trips to the grocery store and unpredictable availability of certain items, meal planning and meal prep are a little more complicated these days. Allison shares tips on how she creates a mealplan for 2 weeks, how she adjusts based on what’s in the stores and how she combines fresh food with what’s in her freezer for healthy mealprep.

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:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

Episode 10 - Where I Source My Groceries:
https://podcasts.apple.com/us/podcast/top-sources-for-high-quality-ingredients-l-ep-10/id1488667608?i=1000463766514

Episode 19 - How I stock my pantry
https://podcasts.apple.com/us/podcast/stocking-for-covid-19-3-must-have-pantry-items-3-i/id1488667608?i=1000469937960

Butcher Box:
butcherbox.com/prepdish

US Wellness Meats:
https://grasslandbeef.com/?affId=188645

Thrive Market:
http://www.jdoqocy.com/click-8743240-13895805

Dry Farm Wines:
dryfarmwines.com/prepdish

This post contains affiliate links, thank you for your support of Prep Dish!