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]]>Ingredients
- 4 cups of egg whites
- thinly sliced diced veggies, such as peppers, onions, and tomatoes
- A package of English muffins
- Cheddar cheese
- A package of sausage patties
Instructions
- Saute your veggies on a greased frying pan and add your egg whites once the veggies are soft and translucent.
- Bake sausage patties in the toaster.
- Toast English muffins and melt cheese on top.
- Assemble the eggs, sausage patties, and cheese on the muffins and place in the refrigerator for up to a week and enjoy!
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]]>The post 3 Reasons Why You Should Rethink Your Meal Prep Obsession appeared first on falafelandcaviar.com.
]]>Fresh = Tasty
Meal prep is one of those food trends that always looks better in pictures than in real life because nothing compares to a freshly prepared meal. You can’t turn to your prepped foods when you feel like eating something nice and fresh, so there’s a chance some of the ingredients will go to waste.
Waste of Money and Time
Speaking of waste, meal prep is often hailed as this amazing time saver, but it’s anything but. You’ll have to set a lot of time aside to prep your ingredients all at once, and that time will be wasted if you don’t end up eating all of them, so you might end up wasting some money, as well.
The Trouble with BPA
The containers that you’re using to pack your ingredients in can contain BPA so they’re best avoided. Look for BPA-free containers, but keep in mind any kind of plastic has the potential of being unsafe, so consider opting for glass containers instead.
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]]>The post Pros and Cons of Different Materials for Meal Prep Containers appeared first on falafelandcaviar.com.
]]>Plastic Containers
Plastic meal prep containers are the most popular option on the market because they’re widely available and come with a low-price tag. Unfortunately, they’re not extremely eco-friendly. If you intend to use the microwave to reheat your food, put an extra effort to find BPA-free containers.
Steel Containers
Steel containers are lightweight and easy to carry, but the bad outweighs the good in their case. They’re best avoided because you won’t be able to reheat or refrigerate food inside them because most models aren’t freezer, microwave, or dishwasher-safe.
Glass Containers
Glass containers are much heavier to carry than the ones made from plastic or steel, but they come with a long list of qualities that you should take into consideration. They can be extremely durable if you take good care of them, and you can put them inside a freezer, microwave, or dishwasher at any time.
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]]>The post 3 Meal Prep Videos You Have to Watch appeared first on falafelandcaviar.com.
]]>But meal prepping can easily become boring if you don’t make sure to change it up every now and then (or even regularly if you get bored quickly). Here are three amazing meal prep tutorials that are sure to help you with that!
The Affordable Meal Prep
This video by Pick Up Limes is especially meant for those meal prepping on a budget. It offers five different amazing, affordable meals you can make with a set list of ingredients. Among the included meals: baked patty wraps, roasted veggie salad, and rice & tortilla soup. Yum!
The Vegan, High-Protein Meal Prep
This video by Avantgardvegan offers an amazing meal prep tutorial for food that is not only vegan but is also high in protein. This is perfect for vegans with an intense workout routine, but it’s also great for everyone else!
The Multiple Choice Meal Prep
In this one, Goodful offers five different meal prep ideas. All of them are healthy, easy to make, and most importantly, look delicious. Among other things, you’ll find a balsamic chicken & veggies meal prep, a chicken burrito balls meal prep, and a garlic chicken & veggies pasta.
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]]>The post How to Meal Prep for the Week appeared first on falafelandcaviar.com.
]]>Prep the Basics Separately
It’s a good idea to prep the different parts of your meal separately—carbs, protein, fruits and veggies. That way, you can mix and match if you feel like, and if one thing goes bad you still have all the materials you need for a whole meal. For example, you might prep a big batch of rice, some steamed broccoli and roasted cauliflower, some chopped melon and apples, and some beans and grilled chicken for protein. Then you can have the beans on rice or toast, the chicken with the broccoli or the cauliflower, and you have different fruits to choose from too.
Prep Snacks Too
In addition to meals, you’ll want to prep your snacks in advance as well. That way when you get snacky, you’ll having something fresh and/or something healthy and homemade on hand, so you won’t be as quick to reach for the bag of chips or cookies.
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]]>The post Good Meals to Freeze for Later appeared first on falafelandcaviar.com.
]]>Stews and Dals
Often if you make dal with lentils or any other kind of stew, you’ll be making a big pot. That means you’ll have lots of leftovers, which you might not feel like eating all week long. In this case this is a meal that heats back up perfectly–just freeze in a plastic container (NOT glass–it will shatter in the cold) and heat in a pot when you want to eat it. The one thing to keep in mind is that these dishes often include potatoes and chunks of potato often don’t reheat well, so consider skipping them if you can.
Breaded Chicken
Breaded and fried foods like schnitzel or breaded tofu are particularly good for freezing because they get crispy and yummy when reheated in the oven. They are also good for freezing because they are individual pieces, so you can take out and heat up exactly how much you like.
Cooked Vegetables
You can buy frozen vegetables if you like, but freezing them is even better for a few reasons. If you’ve got time to cook, you can cook exactly the vegetables you like with the spices and flavors you like. It’s also cheaper to buy vegetables and cook them yourself than to buy them frozen. You can then warm them back up in the oven or put them into other meals you’re cooking without waiting around for them to cook through.
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]]>The post Easiest, Fastest and Tastiest Instant Pot Shredded Chicken appeared first on falafelandcaviar.com.
]]>Ingredients:
- 1 cup chicken broth, preferably homemade
- 1 1/2 teaspoon salt
- 1 teaspoon ground black pepper
- 4 boneless, skinless chicken breasts
- 1 teaspoon of whatever extra seasoning you choose – oregano, cumin, paprika, garlic powder (Optional)
Instructions:
- Pour broth, salt, pepper, and seasonings (if you’re using them) into the instant pot. Stir the mixture a few times to combine.
- Add the chicken breasts into the pot using tongs and put the lid on.
- Seal the valve and pressure cook on high for 9 minutes.
- Once the cooking time is over, let the instant pot naturally release (do not open the sealing valve). This should take about 10 minutes.
- Open the lid and drain out about half of the liquid. Shred the chicken with two forks.
SCHOOL IS IN 
I love this plastic free, fresh and healthy lunchbox! Do your kiddies enjoy shredded chicken? If you haven’t already, do yourself a favour and invest in a bento style lunchbox 
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]]>The post Tips For Eating Healthy on a Budget appeared first on falafelandcaviar.com.
]]>Plan Meals
Sit down and plan meals for the week ahead. After you decide what you’re going to make, make an ingredient list. See what you already have and what you need to buy. Planning is a great way to eliminate food waste as it will help you use up all the ingredients before they go bad.
*Swipe for 5 more easy lunch Meal Preps for the New Year
⠀ ⠀ 
Which one, 1-6 is your fave?!
⠀ ⠀ 1⃣ 350 CALORIES 
1 cup cherry tomatoes 
1 oz cheese cubes 
1 egg 
2oz turkey slices 
whole grain crackers ⠀ ⠀ 2⃣ 450 CALORIES 
1 Egg 
Half Apple 
chopped veggies 
1/8 cup walnuts 
1/2 can tuna + mayo ⠀ ⠀ 3⃣ 550 CALORIES 
1 cucumber 
basil, oregano, sp 
4-5oz chicken 
chickpeas ⠀ ⠀ 4⃣ 500 CALORIES 
Yogurt of choice 
sliced strawberries 
2/3 cup grapes 
⠀ ⠀ 6⃣ 400 CALORIES 
guacamole 
extra veggies 
⠀ ⠀ Which Lunch Box is your favourite! 1-6? 
Thanks to @collegenutritionist for the inspo. Have a great Tuesday #fitfam 
xox ⠀ ⠀ #mealprep #foodprep #lunch #keto #lowcarb #calories #dieta #weightloss #recipe #cooking #healthyfood #diet #protein #vegetarian #cheese #avocado #fruit #fishGrocery Shopping
Stick to the list you made when you go grocery shopping. Never go grocery shopping on an empty stomach to avoid impulse purchases. Note that the stores will always try to make you buy something unhealthy in shiny packaging and make sure to resist that.
.It does vary every week depending on what my body is craving. And I make sure to give my body what it’s asking for, because it knows best
. All this along with a few items not in photo cost me $87.75. . What questions do you have for me,as far as grocery hauls, and meal prepping for the week go? Let me know your questions in the comments! . See what I’m meal prepping tomorrow!Freeze Produce
Whenever you can, buy produce in season and freeze for the upcoming months. That’s a lot cheaper than buying frozen fruits or vegetables when you need them.
416 Kcal – Protein: 29g, Fat:5g Carbs: 55g ——————————————————————— Guten Morgen Foodies, Sunday post Workout breakfast – Haferflocken, Banane, Schoko Protein und Kiwi 
Wie sieht’s bei euch aus macht ihr am Wochenende Sport??——————————————————————— Good Morning Foodies:) Sunday post workout meals – chocolate oatmeal with Banana & Kiwi ——————————————————————— Ingredients: 50g Oats 75g Kiwi 75g Banana 30g Proteinpulver (optional) 30g Blueberries (Unpaid ad – Markierung ) ——————————————————————— Have a great Sunday Cheers AlexThe post Tips For Eating Healthy on a Budget appeared first on falafelandcaviar.com.
]]>The post The Trick to Meal Planning is to Be a Little Selfish appeared first on falafelandcaviar.com.
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The best thing since sliced banana bread is a mini loaf packed alongside fresh produce and a bright sunny egg! {
:@avivawittenberg}If you are just a little selfish and pick a meal that you really want to eat, you will instantly find the motivation to make it and eat it for several days in a row. This may sound obvious to some, but completely revolutionary to the others. Mothers, for example, are often used to put their kids’ needs in front of their own, and it can be really useful to put yourself first from time to time.
Just because meal planning is often connected to dieting and steamed vegetables, doesn’t mean you can’t adjust it to your own needs. Anything that you can make in advance and keep in the fridge for a few days is an option!
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]]>The post Meal Prep Like a Professional Chef By Using These 5 Foods In Your Recipes appeared first on falafelandcaviar.com.
]]>Use these five long-lasting, great-tasting ingredients to make your culinary creativity last all week long.
Eggs
Simple, easy, tasty, and healthy—what more could a practical chef want? Eggs are the classic example of a versatile dish that doesn’t break the bank.
For the purpose of storing them all week long, there are many ways to preserve this tasty food. If you are a fan of egg salads and sandwiches, hard-boiling them and refrigerating them in their original carton (shells still on) makes for a very efficient prep method. With a dash of salt and pepper, you could even just eat them by themselves!
Lentils
Forget everything you thought you knew about lentils. These cheap, nutritious members of the legume family are so adaptable, you will be able to eat them every day of the week without once getting bored.
All you need to do is purchase some dried lentils, add 1 cup to 1 1/2 cups of water or a broth flavor of choice, toss in a pinch of salt, and boil them for around 20–30 minutes. Seal them in a suitable container until you decide to serve them in a salad, soup, rice dish, or even just by themselves, drizzled with a hint of your favorite dressing.
Ground Beef And Turkey
It’s no secret that ground meat is a versatile food. Whether it be burgers, meatballs, or topping on a pizza, it’s pretty hard to find a dish incompatible with some form of meat. That being said, there are few precautionary measures one can take to keep your meat fresh longer.
After heating up a skillet and cooking your meat until it is evenly browned, do your best to tightly seal the final product in airtight freezer bags, squeezing the excess air out as you zip it up. Now all you have to do is pop those bags in the freezer and remove them whenever you’re ready to cook!
Chicken
Is there a carnivorous human on Earth that doesn’t like the taste of chicken? As with ground meat, even the most naïve of chefs could prepare a chicken dish that would satisfy the general public. Its enduring deliciousness is what makes it such a perfect leftover meal!
For ideal preservability, use chicken thighs instead of breasts. To prepare, simply coat the meat in a tablespoon or two of your oil of choice and bake it at 360º F for around 30 minutes. Feel free to get as fancy with your seasoning as you wish. Once finished, your chicken should last four days in the fridge, but can still be frozen and kept past that point.
Brown Rice
The idea of a healthy carb source may already sound like a fantasy; add on that it’s low-cost and lasts a long time and you get every busy mom’s dream food! Brown rice has always been praised for its nutritional value, but few know that it can actually make the perfect leftover dish as well.
Start by rinsing one cup of short-grain brown rice in cold water. Add the rinsed grains to 1 1/2 cups of boiling water, allowing it to soak for around 30 minutes. Once your rice is thoroughly softened, simply let it cool, fluff it with a fork, and then store it in shallow, airtight containers for the remainder of the week.
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