Sunday, November 18, 2012

'Good Food' Prep Sunday!

In my family I am known as the "Grazer".  I don't eat 3 big meals a day... I eat about 7 small meals or snacks and 1 small dinner a day.  Since I work out in the morning, I am always hungry and constantly "grazing" during the day.  So for me, keeping healthy food on-hand and readily available is very important!  I use my Sundays as a 'good food' and snack prep day... I spend part of the day washing, drying, cutting, chopping, boiling, baking, and packaging healthy snack food to take with me to work during the week.

TRUTH!  The more prepared fresh fruits, veggies, and protein you have on-hand, the better you will eat during the week.  If you keep unhealthy food in your fridge, you will eat unhealthy! 

Some healthy foods I prepare on Sundays to have readily available during the week (to be eaten as a snack or used in a recipe) include:

1)  Hard-Boiled Eggs
These can be eaten whole, cut up and used on a salad, or made into Egg Salad.

2)  Shredded Chicken
Use on a salad, in pasta, in a quesadilla, make Chicken Salad, put in a soup... the possibilities for pre-made shredded chicken are endless!

3)  Melon and Pineapple
Watermelon, cantaloupe, honeydew and pineapple can be pre-cut and placed in tupperware in refrigerator. See How To Properly Cut Pineapple

4)  Berries
Wash (and cut) berries and store in the fridge so they are ready to be eaten.  I place a paper towel in the bottom of the tupperware I am storing the berries in, as it sucks up some of the moisture so the berries last longer.

5)  Grapes
Wash grapes and place in zip-lock bag, wrapped in paper towel.  Store in refrigerator.  You can also take the grapes off the vine, place in zip-lock bag and put in the freezer.... FROZEN grapes are great for dessert!

6)  Cucumbers
Peel and slice cucumbers, place in tupperware.  Add 2 parts cold water, 1 part apple cider vinegar, and a pinch of ground black pepper.  Store in refrigerator.  These cucumbers are delicious eaten on their own!  They can also be used in a salad.

7)  Celery
Wash and cut celery into 2 inch pieces.  Place cut celery in tupperware and fill with water.  Store in refrigerator.  Use celery to dip in peanut butter or light ranch dip, chop up and mix into Chicken or Tuna Salad, or use on a salad.

8)  Healthy Muffins or other baked good
Muffins are great for a quick breakfast on the go or to satisfy a sweet tooth.
Zucchini-Date Scones
Banana Muffins
Low-Cal Pumpkin Oatmeal Muffins

Other quick and healthy snack ideas that don't require any prep time:

Fresh Fruit - apples, oranges, bananas, pears
Fresh Veggies - baby carrots, cherry tomatoes, avocados

Keep these in the fridge!
Greek yogurt
Cottage cheese
Light string cheese
Reduced fat salami
Whole wheat tortillas

Keep these in the pantry!
Raw almonds
Pretzels (unsalted)
High protein cereal (such as Kashi Go-Lean)
Protein bars
Freeze dried fruits and vegetables
Microwave popcorn (mini-bags, 100 calorie-94% fat free)
Canned tuna

For a list of some other snack ideas, see 30 Healthy Snacks from  Or check out a list of smart food choices for all meals of the day at

Take the time to prep 'good food' in advance, so during the week you will make better food choices and "graze" or snack healthy... and happy! :)


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