Meal Prep Monday Podcast™

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/

Wondering how to start beekeeping? Are you curious about how much effort and expense are involved and whether or not it's worth it? In today's episode, Prep Dish founder Allison Schaaf teams up with her husband Brook Schaaf to share how they've started beekeeping and harvesting honey. They talk about how they got started, lessons learned and the benefits they've seen. Even if you don't plan to harvest your own honey any time soon, this is a fascinating look into the world of beekeeping! Allison & Brook's Beekeeping Insights: Help is available - There are consultants who can come out to help you, companies with plans for different areas, people who provide virtual assistance and many websites and forums with information on how to start beekeeping. You can even lease the bees to start! Cost - Equipment can be expensive. The bees themselves can be expensive as well. It probably costs close to $1000 to get started. Failure - Sometimes hives fail. Some of the bees die (this is especially true if you buy the packages). One time our queen bee died so we had to order a new queen. Be prepared that you will experience some failure. Knowledge & Maintenance - You can start out with very little knowledge (like we did!) but there's a lot to learn to become an expert. Beekeeping is a lifelong learning venture. Taxes - Depending on where you live, you can likely get a tax credit for beekeeping (you have to have a certain number of hives depending on your area). This may cover the yearly cost of beekeeping. Raw Honey - The raw honey you'll harvest is not recommended for babies under 1 year old due to the risk of botulism. Bee Stings - We have gotten bee stings, especially when we move the bees. Be aware that they can stay agitated for days after you move them. Community - Many people are very passionate about beekeeping and you can connect with other beekeepers in your area. Educational - If you have kids, this is an excellent learning experience. In addition to the honey, you can also use beeswax to make things and do crafts together. Delicious honey! There is a big difference in quality between honeys and this is excellent quality and tastes delicious. We probably harvested a gallon and a half last year from our 4 hives but you could get more from a very healthy hive if you're quite experienced. Bonus Tip: Check CraigsList for used equipment! 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!

Host Allison Schaaf's husband Brook joins her today as they talk about the benefits and drawbacks of the Lettuce Grow Farmstand system. Lettuce Grow is a self-watering, self-fertilizing hydroponic farmstand that lets you grow greens (and other veggies!) year-round, either inside or out. Here's what they have to say: Benefits of the Lettuce Grow Farmstand: Saves space: it's a vertical tower requiring little room. Controlled environment: It's easier than growing plants in a yard because water and nutrients are controlled. Kids can help: It's fun and easy for even small kids to help with planting and harvesting. Bonus - they just may snack on the lettuce! Fresh greens: The number one benefit is of course having fresh greens to harvest whenever you want them. Sprouting seedlings: We've also used it to sprout seedlings to transplant outside. Drawbacks of Lettuce Grow: - Cost: It's an investment and definitely costs more than simply planting a traditional garden. - Maintenance: Lettuce Grow requires pretty minimal maintenance but you do need to add water and nutrients about once a week. It requires much less maintenance than a traditional garden though. - Protected Space: You need a protected space from critters like deer and part of it has to be plugged in. You may need either a heater or grow lights depending on where you live. Use code FRIEND-K07X for a discount (while availability lasts - limited to 3 uses!) 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! Purchase a Lettuce Grow Farmstand here: https://imp.i209368.net/c/1250642/776628/11183 This post contains affiliate links, thank you for your support of Prep Dish!

Chef, RD and mom of two kids under three shares tips and essentials for prepping for a long road trip with kids. From preparing them ahead of time to what toys and food to pack, she shares her experience from two recent road trips. A little preparation can really set you up for success when traveling with kids! Allison's Road Trip Tips: Signposting: Share the (detailed) plan with your kids ahead of time. Explain when you'll get up, how long you'll be in the car, that you'll eat and sleep in the car and about what time you'll arrive where you're going. Start doing this a week or so before the trip so you can talk about it many times if your child wishes. Leave Early: This makes the first part of the trip so easy as your kids can sleep in the car. It also minimizes stops since they have fewer hours to get restless in the back seat. Bring New Toys: - Having a few new toys to pull out when your child starts getting cranky is a lifesaver! Get my recommendations in the "Resources" section below. Go to Parks: Pair your gas stops with a quick 20 minute playground stop to let the kids get out some energy. Even small towns often have excellent parks! Snacks & Meals: Pack all food to avoid extra stops. Hard boiled eggs, trail mix, crackers, avocado, tuna and sandwiches are easy and nutritious. Packing food also ensures you can use your stops to let the kids run around instead of sitting and eating. 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! Road Trip Toys for Small Kids: Magnetic drawing board: https://www.amazon.com/dp/B01DK7QYTU?_encoding=UTF8&aaxitk=GHaCXvUPG2w2fWN8h8y-ww&hsa_cr_id=7063160970801&pd_rd_plhdr=t&pd_rd_r=b4b4b7a4-e9d8-4d91-bfc5-40ccf6afa9f7&pd_rd_w=CPE41&pd_rd_wg=MxVN1&linkCode=sl1&tag=inspiralized-20&linkId=9ef0df5d0db74758a279b6d2be95910b&language=en_US&ref_=as_li_ss_tl Bendy Straws: https://www.amazon.com/gp/product/B07MBW6JNL?ie=UTF8&psc=1&linkCode=sl1&tag=inspiralized-20&linkId=e28685a02a4757f63229f89b6e3fc899&language=en_US&ref_=as_li_ss_tl Stretchy String Fidget Toys: https://www.amazon.com/Impresa-Products-Stretchy-Phthalate-Latex-Free/dp/B01LBSZQ3U/ref=sr_1_1_sspa?dchild=1&keywords=stretchy+string+fidget+toy&qid=1628858749&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzVzEwNUhKWDZCOUVBJmVuY3J5cHRlZElkPUEwOTA1NjYzM0FEU01RQkdIVE5WRSZlbmNyeXB0ZWRBZElkPUEwNzQ5NTA2MlNWRTdEWTQ2WFpWRCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU= Quiet Book: https://www.amazon.com/Quiet-Book-10-Pages-Toddlers/dp/B07VNZZW8G/ref=sr_1_1_sspa?dchild=1&keywords=quiet+book&qid=1628858784&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzMVRZQk0zVzZVSlJJJmVuY3J5cHRlZElkPUEwMjM2MjkyM1NZQUhXUlJGOUNSJmVuY3J5cHRlZEFkSWQ9QTAzMzY0MTBDUEE3OUpFUElUQUEmd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl Road Trip Tips from Ali at Inspiralized: https://inspiralized.com/lifestyle/tips-and-essentials-for-very-long-road-trips-with-toddlers-during-covid

Prep Dish founder Allison Schaaf shares how she does meal prep while traveling, in both a hotel and an Air BnB. Get tips for meal prep breakfasts while traveling as well as simple dinners that require minimal equipment or spices. With a bit of strategic meal prep, you can stick to your healthy meal plan even while traveling! Meal Prep Breakfasts While Traveling: - Soaked Oats: Also known as "overnight oats," this is a method where you soak rolled oats in water or milk overnight instead of cooking them. You can change it up by adding different fruits, nuts, seeds, etc. This is a great simple hotel breakfast! - Eggs, Sausage & Vegetables: If you have a kitchen while you travel, this is a simple, nutrient-packed breakfast. Meal Prep Dinners While Traveling - Pre Chopped / No Chop Veggies: Buy things like green beans, sliced mushrooms and small potatoes that you can cook without chopping. - Simple Proteins: You can season items like shrimp or chicken with whatever spices you have available. 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 49: 3 Ingredient Marinades (including maple mustard!): https://prepdish.com/podcast-show-notes/ep49/ Episode 63: 3 Tips for Super Fast Meal Prep: https://prepdish.com/podcast-show-notes/ep63/ Short Video on Our Super Fast Meal Plans: https://youtu.be/qzuuAn1jGgo Quick Meal Prep: 5 Meals in 1 Hour for >$100: https://prepdish.com/meal-planning/quick-meal-prep-healthy-dinners/

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. Pork Chops in a Maple Mustard Marinade >> Bake Balsamic Chicken Thighs >> Grill Curried Lamb >> Crockpot / Instant Pot Skirt or Flank Steak in Italian Marinade (red wine vinegar & Italian seasoning) >> Grill 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

When's the last time you defrosted your freezer? It's so easy to forget this kitchen task but defrosting your freezer can help it keep things cold more efficiently. And while it takes some time, it's actually pretty simple! In today's episode chef and Prep Dish founder Allison Schaaf walks you through the simple steps you need to follow to defrost your regular freezer or deep freeze. And make sure to check out our upcoming freezer challenge to restock that beautiful freezer with the good stuff! (prepdish.com/challenge). The challenge runs from September 11 - October 1, 2021. Registration closes September 10, 2021. How to Defrost Your Freezer When ice buildup on the sides gets to ¼-½ inch, it's time to defrost Make sure you have a big cooler, ice packs and an optional hair dryer ready Remove all of the food and place it in your cooler Unplug your freezer and put a bowl of hot water inside to speed up the thawing process Put a towel by the freezer and replace/wipe melted ice as needed Keep the lid/door open to help it melt faster You can use a hairdryer to melt the ice (use caution to avoid electric shock!) While ice is melting, sort through the items from your freezer and throw away anything that has gone bad / has too much freezer burn Once all ice has melted, wipe down the freezer Restock and organize! Choosing a certain time of year to do this will help you remember. Fall is a great time to create space before the busy holiday season. 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! Check out our upcoming Freezer Challenge: prepdish.com/challenge

Have you ever thought about starting your own business? In today's episode, Prep Dish founder Allison Schaaf talks about the lessons she's learned from starting multiple businesses. Take a peek into the world of an entrepreneur and get 5 practical tips you can use in starting your own business (or deciding if you even should start one!) 5 Entrepreneurship Tips Solve A Problem Make sure your business answers a real problem people struggle with. It Takes Time You have to invest SO much time when first starting a business. It will also take time to see a profit for many businesses. If you have more time, it may not take as much money up-front to start your business. It Takes Money No one person can do everything. You'll likely need to invest in things like design and tech. If you have more money to invest, it may not take as much time to get your business started. Get to Know Your Customer (Over and Over Again!) Customer needs change over time. It's so important to stay in touch with your customers' needs and concerns to make sure your product or service is meeting them. Be a Believer! There will be times when it's hard and you have to be your company's #1 believer. Don't give up! 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 E Myth by Michael Gerber: https://www.amazon.com/Myth-Revisited-Small-Businesses-About/dp/0887307280/ Miscarriage Hope Desk (Allison's other business!): https://miscarriagehopedesk.com/

In today's episode, Prep Dish founder Allison Schaaf walks you through a 5 minute exercise to make meal planning super easy. No need to go through the Pinterest rabbit hole or get out the cookbooks. This easy meal planning strategy will save you so much time! Grab a pen and paper for this one if you can so you can do the exercise with Allison. Easy Meal Planning Exercise: Think of meals you've made over the past two weeks. Try to write down at least 3. Put a star by the ones your family enjoyed. Circle those you would consider fast (20 minutes or less). Do you have any items that are both circled and starred? Use those meals to start a running list that your family enjoys AND are quick and easy! 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! Mediterranean Lamb Burgers: https://prepdish.com/recipes/mediterranean-lamb-burger/ Eggplant & Grass Fed Beef Lasagna: https://prepdish.com/recipes/eggplant-grass-fed-beef-lasagna/

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: 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. 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! 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/

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: 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. Age Preference: Does the potential au pair prefer to work with babies, toddlers or big kids? You need to find a fit with age. 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. 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. 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/

Host and meal prep expert Allison Schaaf shares how Prep Dish meal plans make it easy to delegate some of the meal prep to her family's au pair. Whether you have a nanny, au pair or a babysitter, having a clearly written grocery list, meal prep instructions and cooking instructions for each night makes it super easy to hand over some of the work to someone else! Prep Dish Meal Plan Elements: Grocery List: The grocery list is clearly written out, making it easy to ask a childcare provider to place a grocery order or go to the grocery store for you. Meal Prep: This includes chopping veggies, making marinades and sauces, etc. Meal prep is a great thing for a childcare provider to help with during nap time! Dish Day: Regardless of who did the meal prep, anyone can easily take over the night-of cooking with the simple instructions on the Prep Dish meal plans. No lengthy explanations needed! 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 87 - Childcare Options: Au Pair vs Nanny vs Daycare

Are you curious about the au pair experience? If you're a working mom (or hope to be a mom someday), figuring out childcare options can be a huge challenge. Today, Prep Dish founder Allison Schaaf shares how she decided to hire an au pair, including the pros and cons of an au pair versus a nanny versus daycare. An au pair is someone who comes from overseas to live with your family for 1-2 years and provide child care. In exchange, you provide a weekly stipend, room and board and a cultural experience. Pros: Time: If you work from home or don't have a daycare you like near your home or office, you'll save a ton of time not having to commute for drop-offs and pick-ups. Flexibility: An au pair is available for a set number of hours per week, but those exact hours are flexible. For example, an au pair may babysit for a date night and do fewer hours during the day. Breastfeeding: If you're breastfeeding, it's so much easier to breastfeed instead of pump with your baby at home. Cost: It's often more cost effective to have an au pair versus a nanny. Limitations: Restrictions: Au pairs have strict guidelines on how much they can work and what kind of work they can do. They can work 45 hours per week with a max of 10 hours a day and one full weekend per month. In addition, au pairs are only available for childcare-related tasks, not dishes, laundry, etc. Resources: While their weekly stipend is less than paying a nanny, you do need a room and a car available for your au pair. Stay tuned for the upcoming episodes which will discuss how to hire an au pair and how our au pair helps with 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: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!

Today Allison Schaaf walks you through ten proteins that are totally delicious with just plain salt and pepper. Part of setting yourself up for success with cooking homemade meals is remembering that it doesn't always have to be fancy or complicated. Keep your meal plan simple with one of these delicious proteins plus some salt & pepper: Salmon Chicken Drumsticks Chilean Sea Bass Chicken Wings Steak Burgers Lamb Chops Whole Roasted Chicken Tuna Steak Pork Chops 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! Imperfect Foods: http://imprfct.us/v/allison_12174 Butcher Box: butcherbox.com/prepdish US Wellness Meats: https://www.jdoqocy.com/click-8743240-13964763 Vital Choice Seafood: http://www.gopjn.com/t/TUJGRkdLSkJGTklLRkpCRklNR0pM This post contains affiliate links, thank you for your support of Prep Dish!

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 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) 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 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 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: Buy nice meal prep containers - (See Allison's favorites here: https://prepdish.com/meal-planning/best-meal-prep-containers/ ) Choose a 1 hour block of time and mark it on the calendar for the next three months Ask family members which part of meal prep they can help with Sign up for Prep Dish! (com/mpm) Purchase a food processor to speed up chopping Ongoing Habits: 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. 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 Set out your meal prep containers the night before you plan to prep Prep just one item when you get home from the grocery store (e.g., wash and chop your strawberries) 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

Chef and RD Allison Schaaf continues the series on BJ Fogg's book, Tiny Habits. Today's episode focuses on Fogg's concept of a "Super Fridge," which he discusses in Chapter 6, page 185 of Tiny Habits. What is a "Super Fridge"? On the weekends, author BJ Fogg does all of the prep work for a week of beautiful, healthy meals - chopping veggies, making whole grains, etc. He celebrates at the end, looking at his fridge full of prepped, healthy food and saying, "beautiful". Fogg calls this his "Super Fridge" because it allows him to stay on track with his health goals, without the daily struggle of willpower and motivation. Prep Dish is the same concept! It's a system that makes it easy to prep healthy food for the week. The second piece is, Fogg doesn't let anything go to waste. His goal is to eat every item that he prepped for the week. This is a great way to focus on all the good things you can eat, rather than what you can't when you're trying to eat healthily. Again, Prep Dish uses the same concept. You've already put in the time and effort to prepare healthy food, which makes takeout and less healthy options so much less tempting. Having a "Super Fridge" creates an environment that prioritizes health and nutrition, and also quality family time. When meals are already prepped, dinner time can become a relaxing time to come together again. 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 Share Pictures of Your Super Fridge in the Prep Dish Facebook Group: 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

If you'd like to try our time-saving meal plans, check out our 2 week free trial for podcast listeners here: prepdish.com/mpm How do you break a bad habit? Today Allison Schaaf walks you through chapter 7 of BJ Fogg's book, Tiny Habits and discusses how you can apply it to meal prep and healthy eating. She talks about how to break a bad habit, without relying on willpower and motivation. When trying to break a bad habit, first focus on a new healthy habit. For example, if you're trying to break a takeout habit, focus on meal prep so you always have dinner prepped and have no reason to even think about takeout. Then you can focus on stopping the old habit. Here are some steps to include: Get specific. If you want to stop eating junk food, set a timer for 3 minutes and write out every single specific thing included in "stop eating junk food" from stop eating chips at night to stop ordering soda with lunch. Revisit the list, decide where to start and go from there. Identify the prompt for that habit you want to stop. If watching tv is a prompt for you to open a bag of chips, you might go for a walk instead of watching tv at night to remove that prompt to snack. It's always easier to remove a prompt than to ignore it. Consider Ability - how do you make a bad habit harder? For example, you might stop buying chips or ice cream to keep in the house. You likely won't usually want to drive to the store to buy those things at night. Or, you might just put them in a hard to reach spot like a high up cabinet or the back of the freezer. Swap with a new habit: For example, you might prep some cucumbers to swap with the nightly chip habit. Instead of removing the habit, you're swapping it for a healthier habit, which is sometimes 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 (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

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? Print your meal plan Set out your knife Leave groceries out until you prep Share your ideas with our Facebook community! Ability - How do you make a habit easier to complete? Take a knife skills class Try using a food processor to complete your chopping 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? Give your partner a high five Do a little victory dancy Celebrate each time you sit down to a calm and delicious dinner because you prepped! 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 today's episode, busy mom and entrepreneur Allison Schaaf explains the tips and hacks behind Prep Dish's new Fastest Meal Plan Ever! Learn how to speed up your meal prep and create a meal plan that is delicious, healthy and won't have you spending all day in the kitchen. Quick meal prep for the win! Sign up at prepdish.com/mpm for a two week free trial for any subscription in June 2021 and get this bonus meal plan for free! Fastest Meal Plan Ever - Menu, Tips & Tricks: Meal 1: Maple Mustard Chicken w/ Roasted Mini Potatoes & Broccoli Maple & mustard add a ton of flavor with very few ingredients. Mini potatoes & pre-chopped broccoli florets require no chopping! All you have to do is stick them in the oven to roast with the chicken. Meal 2: Slow Cooker Italian Pork Shoulder w/ Asparagus & Peas This uses one of my favorite strategies, cook once, eat twice! We use the leftover pork shoulder for a different meal later in the week. Meal 3: Shrimp Tostadas Buy peeled, deveined, tail-off shrimp. Include some elements to elevate the flavor and nutrition, like the fresh cilantro and fresh lime juice in this recipe. Fresh herbs and citrus are great when you want to keep ingredients to a minimum but still have something totally delicious. Meal 4: Italian Pork Shoulder Over Mixed Greens w/ Roasted Grapes & Goat Cheese Double the grapes and serve over Greek yogurt for breakfast - so good! Also, grapes don't require any chopping but really elevate the dish. Meal 5: California Burgers w/ Berry Salad Simple items, like mixed berries, can be delicious and healthy. Things like roasted vegetables, fresh fruit or even sliced cucumbers can be delicious and add extra nutrients to the dish. 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 Get your 2 week free trial (and the FASTEST Meal Plan Ever) here: prepdish.com/mpm Learn more about the "Cook Once, Eat Twice" method of meal planning here: https://youtu.be/rJIlLjI4LM0

If you'd like to try our time-saving meal plans, check out our 2 week free trial for podcast listeners here: prepdish.com/mpm In today's episode, chef and RD Allison Schaaf talks about how to take the tiny habits you've started, and really make them part of your life and part of who you are. Think about the greater meaning behind a habit, why is it important to you? For example, with the habit of meal prep, some meanings might be: Meal prep enables family dinner time and connection with those we love Meal prep supports health, which makes us all happier and feel better Meal prep creates ease. Dinnertime isn't stressful or hectic when it's been prepped ahead. Having that ease at the end of the day is so important, especially on days when you don't get to spend much other time with your family. How do you know when to push yourself beyond a tiny habit and ramp up the difficulty, and when do you need to scale back? We all have busy seasons, that's why we brought the weekly super fast meal plans to Prep Dish! If it's a habit you're really committed to, figure out a way you can scale back instead of dropping the habit. For example, I include meditation in my morning routine. Some days it may be only 3 minutes because my baby wakes up early, but I keep the habit and the momentum going. Think through how you can make your environment more supportive to your habit. That may mean asking your spouse to watch the kids while you do meal prep or putting it on the calendar. BJ Fogg also talks about the importance of mindset and identity in habit formation. Say something like, "I'm the kind of person who …." For example: "I'm the kind of person who meal preps for my family." "I'm the kind of mom that cooks homemade meals for my family." "I'm an intentional person who preps meals in advance." Find something that speaks to you and repeat it to yourself. Then find things you can do to help you embrace that identity. Take it a step further and teach someone else about your new habit. Teaching others a skill helps it really become a part of 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 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

Before we get to the show notes, don't forget to check out our 2 week free trial for podcast listeners here: prepdish.com/mpm Continuing with our Tiny Habits series, Prep Dish founder Allison Schaaf discusses the role of emotions in creating habits. Tiny Habits Author BJ Fogg emphasizes the importance of using positive feelings, rather than negative ones, to create change. Celebrating small successes with your new habit makes it fun and encourages you to keep going. How do you create these little celebrations for new habits, and specifically for meal prep? It doesn't have to be big, it can be a high five with your partner, a little victory dance or even a silent "good job!" to yourself. Have fun with it! Spend a few minutes reflecting on how you naturally celebrate. Is there something you already do? Don't force it, find what you naturally do anyway. If you're trying to start a meal prep habit, use our Facebook group to celebrate your win! We always love seeing and encouraging each other's meal prep: https://www.facebook.com/groups/1537447836539716/ 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

In today's episode, host Allison Schaaf talks about how to create a prompt, or reminder, for new habits. There are hundreds of prompts every day that drive your actions. No behavior is happening without a prompt. BJ Fogg describes three types of prompts in his book, Tiny Habits: Person Prompt - You remind yourself to do something. This is not the most reliable. Context Prompt - Something in your environment reminds you to do something. This could be a sticky note or an alarm on your phone. This works well for one-time actions you want to remember, like running an errand, but it isn't the best for daily habits. Action Prompt - Something in your existing routine prompts a new behavior. This is also called an anchor and it is the most effective kind of prompt for a new habit. For example, take your supplements right after you make your morning tea. Schedule a new habit for every day after you check the mail. I've started doing my weekly meal prep while making Sunday lunch. This works well because my anchor and habit match in location (the kitchen) and frequency (once a week). Other examples of potential anchors for meal prep include: Do grocery pickup on the way home from your Saturday morning workout, then do meal prep right when you get home. Use Saturday nap time for meal prep if you have little kids. Complete your meal prep right after you get home from church if you go regularly. Find something that already exists in your life and add your new habit on to it. Don't be afraid to experiment if your anchor isn't working. 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

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: Do you have enough time? Is money standing in the way? Is physical ability / kitchen skill level getting in the way? Is mental energy getting in the way? 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: 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)) 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. 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/

Before we get to the show notes, don't forget to check out our 2 week free trial for podcast listeners here: prepdish.com/mpm In today's episode meal prep expert and healthy habit enthusiast, Allison Schaaf discusses why motivation is unreliable when it comes to forming lasting habits, and tools you can use instead. She also walks you through a quick and fun exercise to help you pinpoint exactly which new behaviors you need to implement to reach your goals. This framework is based on BJ Fogg's book, Tiny Habits. The Difficulty of Relying on Motivation: Motivation is the least reliable part of behavior change. When you are highly motivated, you can do hard things. The problem is that motivation inevitably shifts over time. When motivation wavers, you need your new behavior to be easy and to have a reliable prompt if you want to keep it up. What to Do Instead: Instead of relying on motivation, focus on behavior matching. This means finding the right behavior(s) to focus on to reach your goals. What is your aspiration and what is the outcome you want? Examples might include: I want to eat healthier to feel better. I want to cook at home more to improve my health. I want to have a dinner plan to create a more peaceful mealtime with my family. Once you have a clear vision of your desired outcome, you need to identify which behaviors can help you reach that goal. The following exercise can help! Tiny Habits Exercise - A Swarm of Behaviors 1. Set a timer for 5 minutes. 2. Use some paper or a whiteboard and write your aspiration / desired outcome in the middle of a circle. 3. Write as many behaviors as you can think of to help you get to that goal within the 5 minute timeframe. 4. Spend 20 minutes going through and deciding which behaviors are one-time behaviors and which are potential new habits you can create. 5. Determine which behaviors are high-impact versus low-impact. Determine which are feasible / realistic for your life. Target the high-impact, realistic behaviors to implement. 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

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!) 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 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

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

Before we get to the show notes, don't forget to take advantage of our 2 week free trial to try out our brand new weekly Super Fast menus: prepdish.com/mpm Is Imperfect Foods worth it? In today's episode, Allison Schaaf shares her review of the food delivery service including which Imperfect Foods items she purchases regularly. She also discusses how she uses the service to compliment the Prep Dish meal prep meal plans. From discounted produce to organic whole bean coffee to wild-caught seafood, Imperfect Foods delivery can be a great addition to your healthy 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: Get your 2 week free trial here: prepdish.com/mpm Use my affiliate link for $20 off your first order: http://imprfct.us/v/allison_12174 Primal Kitchen Buffalo Sauce: https://www.primalkitchen.com/collections/sauces/products/buffalo-sauce Link to Tiny Habits - (Meal Prep Monday series to start next week!): https://tinyhabits.com/

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! 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! 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! 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

You've probably heard that buying in bulk can save you money, but it's hard to know what to buy in bulk. You can't stock up on everything! Today Allison shares the top three items she always buys in bulk to save money. Here they are! Spices: Buy bulk spices at Thrive Market: http://www.jdoqocy.com/click-8743240-13895805 ( Find spice containers at the Container Store: https://www.containerstore.com/s/marie-kondo-glass-spice-jar-with-bamboo-lid/d?q=spice+containers&productId=11014538 And don't forget to label: https://www.containerstore.com/s/marie-kondo-spice-bottle-labels/d?q=spice+containers&productId=11014544 OR, recycle a glass spice container you already have. Next time your cinnamon runs out, buy bulk cinnamon and refill the already labeled jar! Tea: If you are a tea drinker, it is so much more cost effective to buy bulk loose leaf tea. You'll need a tea steeper: https://www.amazon.com/Steeper-Xloey-Stainless-Infuser-Strainer/dp/B085C9QX2C/ref=sr_1_9?dchild=1&keywords=stainless+steel+tea+strainer&qid=1611928020&sr=8-9 Meat: Do you regularly eat beef? Consider purchasing a quarter or half of a cow. You'll get a variety of cuts and it's very reasonable per pound. 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: Siply Tea: https://sipsiply.com 10 Must Have Spices: https://prepdish.com/meal-planning/10-must-have-spices/ This post contains affiliate links, thank you for your support of Prep Dish!

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/

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/

There's no doubt that wholesale stores like Costco offer great prices, but how do you work the items you buy into a healthy meal plan? Can Costco work with the Prep Dish meal plans? In today's episode, chef and RD Allison Schaaf shares details about her first trip to Costco, as well as her strategy for Costco Meal Prep. She shares her favorite items so far (listed below) as well as general Costco meal prep tips like what to stock up on and what to buy in smaller quantities from your regular grocery store. Please share your Costco Meal Prep tips and questions in the Prep Dish Facebook group here: https://www.facebook.com/groups/1537447836539716/ Allison's Costco Pantry Essentials (so far!): Grains (rice and quinoa) Rao's Marinara Whole30 Compliant Buffalo Sauce Olive Oil Coconut Oil Almond Butter Freezer Items: Organic Ground Turkey Organic Ground Beef Organic Chicken Frozen Berries 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: Episode 15 - 3 Foods From Scratch / 3 Foods Not: https://prepdish.com/podcast-show-notes/ep15/ Thrive Market: http://www.jdoqocy.com/click-8743240-13895805 ( Primal Kitchen Buffalo Sauce: https://www.primalkitchen.com/collections/sauces/products/buffalo-sauce This post contains affiliate links, thank you for your support of Prep Dish!

What do you do when you have a meal plan in place, but don't have time to actually do the meal prep? Today busy mom of 2 Allison Schaaf shares creative ways to outsource your meal prep. You don't have to do it all! While there are certainly lots of things you do to make meal prep faster, today's meal prep tips focus on who might be able to take a little bit of the work off of your plate. If you're not a Prep Dish subscriber, make sure to download your free Prep Dish meal plan to put these tips into practice this 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: Hiring a Personal Chef - 3 Things to Consider: https://prepdish.com/podcast-show-notes/ep65 Kids Cook Real Food - https://kidscookrealfood.com/prepdish This post contains affiliate links, thank you for your support of Prep Dish!

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

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/

Do you love the idea of meal prep but simply don't have 3 hours to spend in the kitchen each week? Today, Prep Dish founder Allison Schaaf gives you a behind the scenes look at how the popular Prep Dish Super Fast menus are created. She shares 3 tips that can help you spend as little as one hour prepping meals for the whole week. If you're interested in trying out the Prep Dish super fast menus, make sure to sign up for the upcoming February Super Fast Challenge! 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: February Super Fast Challenge: https://prepdish.com/shop/challenge Whole Roasted Carrots recipe: Preheat the oven to 325-350 F. Drizzle whole carrots with olive oil and sprinkle with salt. Roast for 1 hr - 1 hr 15 min, or until totally cooked through and tender. Free Pantry / Freezer Meal Plan: https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/

Meal Prep Monday was recently named the #1 Meal Planning Podcast to follow in 2021! https://blog.feedspot.com/meal_planning_podcasts/ Thanks so much to our loyal listeners and to everyone who has shared with a friend. In today's episode, Prep Dish founder Allison Schaaf shares how she manages meal prep even with two kids under two. Whether you have a newborn at home or are just in a really busy season of life, these tips make weekly mealprep manageable. From tips on freezer meals to how to fit in meal prep when you don't have a big chunk of time, incorporate these simple ideas to make your 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 Resources mentioned in this podcast: Prep Dish February Super Fast Challenge: https://prepdish.com/shop/challenge Streamline Your Morning with Freezer Breakfasts: https://prepdish.com/podcast-show-notes/ep52/ Types of Meal Prep - It's Not All or Nothing! : https://prepdish.com/podcast-show-notes/ep45/ 1 Hour Easy Meal Prep - Super Fast Menus: https://youtu.be/Ne4K2yUSNJo Reflections on Family Mealtime from a Newish Mom: https://youtu.be/X541AO3wHWs Freezer Meals - How to Make Healthy Crockpot Freezer Meals: https://youtu.be/ieCdoloa_Ds Make Ahead Freezer Breakfasts Video: https://youtu.be/Fz9H-r91a08

Getting kids involved in the kitchen is one of the very best ways to encourage children to eat a variety of healthy foods. But where should you start? What types of tasks can young kids help with? In this episode, chef and mom of 2 Allison Schaaf, shares 3 practical tips for including kids in your weekly mealprep. From helping you craft the meal plan to learning early knife skills, your kids can begin to see themselves as an important part of the meal planning and prepping process. This is a great one for any of you out there with a picky eater at home! 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: Kids' Favorite Prep Dish Recipes: https://prepdish.com/roundups/kids-favorite-recipes/ Tips for Picky Kids: https://prepdish.com/meal-planning/tips-for-picky-eaters/ Kids Cook Real Food: https://kidscookrealfood.com/prepdish This post contains affiliate links, thank you for your support of Prep Dish!

Whether you're completely new to mealprep or you got off track over the holidays, these 6 practices will help you meal prep consistently all year. Chef, RD and mom of 2 Allison Schaaf shares how she's kept meal prep up through different life stages and how you can be flexible, but still consistent. From having a solid grocery shopping system to taking the time to savor and reflect on the benefits of your meal prep efforts, these small actions can make all the difference. 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: All about my pantry inventory system (get the spreadsheet I use!): https://youtu.be/z8KrgLzFNb4 Trello Project Management & Planning App: trello.com Meal Planning 101 - The Grocery List: https://prepdish.com/meal-planning/grocery-list-tips/ Meal Planning 101 - Prep Day: https://prepdish.com/meal-planning/prep-day-tips/

Are you thinking of doing a January reset but aren't sure what to eat on Whole30? In today's episode chef and RD Allison Schaaf shares her Whole30 tips, as well as pros and cons of the program. She's completed Whole30 multiple times and will help you set yourself up for success. The best thing you can do to prepare for Whole30? Meal prep of course! Just as with any healthy eating program, planning and meal prep are essential. If that feels overwhelming, check out the Prep Dish Whole30 compliant reset meal plan here: https://prepdish.com/shop/specialty/reset/. It has some of the best Whole30 recipes (think sesame roasted halibut with broccoli and cashews, grilled chicken w/ pineapple salsa...). Plus, it has a Whole30 grocery list to make this as easy as possible for you. No more Googling each ingredient to see if it's compliant! Whether you're looking to determine a food sensitivity or kick start healthy habits for the new year, Allison's tips and personal experience can help! 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: Prep Dish Reset / Whole30 Meal Plan: https://prepdish.com/shop/specialty/reset/ Whole30 Compliant Prep Dish Recipes: Eggs Baked in Avocado: https://prepdish.com/recipes/pack-more-produce-into-your-breakfast-eggs-baked-in-avocado/ Chicken Salad Lettuce Wraps: https://prepdish.com/recipes/chicken-salad-lettuce-wraps/ Guacamole Stuffed Mini Peppers: https://prepdish.com/recipes/stuffed-mini-peppers/ Red Pepper Soup w/ Sweet Potatoes: https://prepdish.com/recipes/red-pepper-soup/ Slow Cooker Chicken Verde: https://prepdish.com/recipes/slow-cooker-chicken-verde/

In this last episode of 2020, chef, RD and mom of two Allison Schaaf guides you through a reflection on your meal planning and cooking experience this past year. Before making goals for 2021, it's important to reflect on what (if anything!) you'd like to change. Is your current grocery shopping method working for you or do you often find yourself running out of something mid-week? Are you satisfied with your meal planning in terms of both health and ease? These are the kinds of questions Allison will walk you through today to help you determine goals for the year to come and improve your meal planning and 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: All about my pantry inventory system (get the spreadsheet I use!): https://youtu.be/z8KrgLzFNb4 Thrive Market: http://www.jdoqocy.com/click-8743240-13895805 Butcher Box: http://butcherbox.com/prepdish US Wellness Meats: https://grasslandbeef.com/?affId=188645 Dry Farm Wines: http://dryfarmwines.com/prepdish Vital Choice: http://www.gopjn.com/t/TUJGRkdLSkJGTklLRkpCRklNR0pM Kids Cook Real Food: https://kidscookrealfood.com/prepdish Family Dinner - How to Make it Work at Every Stage: https://prepdish.com/meal-planning/family-dinner/

Are you intimidated by cooking with wine? Can you even cook with wine if you're cooking for kids? In today's episode Prep Dish founder Allison Schaaf shares her favorite ways to cook with wine including a simple way to pair wine with dinner, what kind of wine she uses and what to avoid! Adding even a splash of wine to a simple dish can add so much depth of flavor and these tips will help you get there to make your next meal plan even more delicious! 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: Poached Pears Recipe: https://prepdish.com/recipes/poached-pears/ Dry Farm Wines: http://dryfarmwines.com/prepdish A discussion with Dry Farm Wines founder Tod White: https://blog.primalblueprint.com/episode-112-todd-white-dry-farm-wines/ This post contains affiliate links, thank you for your support of Prep Dish!

If you're looking for a festive seasonal dessert but want to keep it healthy and low in sugar, this episode is for you! Chef and RD Allison Schaaf shares ten ideas for winter fruit-based desserts, from simple grab and go after-lunch treats to fancier concoctions perfect for your holiday table. You don't have to choose between healthy and delicious so add one of these to next week's 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: Baked Pears w/ Dried Fruit & Nuts: https://prepdish.com/recipes/baked-pears/ Banana "Nice" Cream (add pumpkin + cinnamon for a festive twist!): https://prepdish.com/recipes/chunky-monkey-nice-cream/ Maple Roasted Grapefruit: https://prepdish.com/recipes/maple-roasted-grapefruit/ Kiwi Pomegranate Cups: https://prepdish.com/recipes/kiwi-pomegranate-cups/ How I Make Energy Bites: https://prepdish.com/podcast-show-notes/ep32/ Carrot Cake Energy Bites: https://prepdish.com/recipes/carrot-cake-bites/ Orange Cranberry Sauce: https://prepdish.com/recipes/gluten-free-thanksgiving-turkey-orange-cranberry-sauce/ AIP Baked Apples: https://prepdish.com/recipes/aip-baked-apples-recipe/ Poached Pears: https://prepdish.com/recipes/poached-pears/ Chocolate Drizzled Fruit: https://prepdish.com/recipes/chocolate-drizzled-fruit/ And here's my episode on summer fruit desserts! https://prepdish.com/podcast-show-notes/ep35/

Do you have people visiting or staying with you this holiday season? Now is the time to plan the menu and prep ahead! Prepping ahead for guests makes their stay so much more enjoyable and stress-free. Get tips from Prep Dish founder Allison Schaaf on how to plan meals for guests, including accommodating dietary restrictions, and how to prep ahead to minimize your time in the kitchen once they arrive. We'd also love to hear from you on any of your own tips on Facebook or Instagram! 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: Paleo Freezer Mexican Pork Stew: https://prepdish.com/recipes/paleo-gluten-free-slow-cooker-freezer-meal/ Simple Whole Fish Cooking Method: https://prepdish.com/recipes/whole-fish-cooking-method/ Simple Salmon w/ Roasted Butternut Squash & Mushrooms: https://prepdish.com/recipes/salmon-w-roasted-butternut-squash-mushrooms/ Quick & Easy Poached Pears: https://prepdish.com/recipes/poached-pears/ Homemade Rosemary Pecans: https://prepdish.com/recipes/sweet-savory-rosemary-pecans/ Paleo Cherry Vanilla Granola (freezes great!): https://prepdish.com/recipes/paleo-grain-free-cherry-vanilla-granola/ Gluten Free Gumbo: https://prepdish.com/recipes/gluten-free-gumbo/ Freezer Friendly Frittata: https://prepdish.com/recipes/sweet-potato-frittata/ Watch my video on crock pot freezer meals here: https://youtu.be/ieCdoloa_Ds Watch my video on how to make breakfast freezer meals here: https://youtu.be/Fz9H-r91a08 FREE Crockpot Freezer Meals Download: https://prepdish.com/offers/crockpot-freezer-meals FREE Freezer Breakfast Hash Download: https://prepdish.com/offers/free-breakfast-hash-freezer-meals Prep Dish Entertainment Recipe Bundle: https://prepdish.com/shop/party/ Prep Dish Holiday e-cookbook: https://prepdish.com/shop/holiday-cookbook/

Do you make your own salad dressings? If not, this is a must-listen! Store-bought salad dressings are often full of sugar, corn syrup, low quality oils and additives - not stuff you want to drizzle over your beautiful veggies! Chef, RD and Prep Dish founder Allison Schaaf shares 5 tips on how to make delicious homemade salad dressings. She also shares 4 of her go-to salad dressing recipes she makes regularly for her own family. Get ready for healthier, more delicious salads on 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: Basic Balsamic Vinaigrette: 3 parts olive oil, 1 part balsamic vinegar, dried or fresh herbs, salt and pepper to taste Dairy Free Salsa Ranch Dressing: get the recipe for this subscriber favorite here: https://prepdish.com/recipes/steak-salad-paleo-salsa-ranch-dressing/ (Use avocado mayo to keep it dairy free) Italian Dressing: 3 parts olive oil, 1 part red wine vinegar, dried Italian herb blend, salt and pepper to taste Lemon Herb Vinaigrette: get the recipe here: https://prepdish.com/recipes/lemon-herb-vinaigrette/ Watch my video on how to make Dairy Free Ranch here: https://youtu.be/aLNMmCuX9vA Watch my video on Lemon Herb Vinaigrette here: https://www.youtube.com/watch?v=YyRuSfsbxXM&feature=youtu.be This post contains affiliate links, thank you for your support of Prep Dish!

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.

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

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

The holiday season brings so much joy and excitement, but it can also be stressful. In today's episode Prep Dish founder Allison Schaaf shares one way you can make the season less hectic - prep ahead holiday brunch ideas! With her 3 freezer-friendly brunch recipes and 3 recipes to prep ahead 1-2 days in advance, you can provide a delicious spread without getting stuck in the kitchen the whole time. Whether you're just cooking for your family or hosting a few close friends, these prep ahead holiday brunch ideas will enable you to enjoy the meal alongside your loved ones. 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: Freezer Friendly Items: Quiche - Similar to this frittata, but in an almond flour & butter crust! https://prepdish.com/recipes/asparagus-bacon-frittata-with-feta-frittata/ Granola - I serve one grain free & one with oats https://prepdish.com/recipes/paleo-grain-free-cherry-vanilla-granola/ Muffins - These freeze well - just warm up in the oven for 5 minutes the day-of! https://prepdish.com/recipes/very-berry-muffins/ Items to Prep 1-2 Days Ahead: Breakfast tacos: corn tortillas with sautéed veggies, eggs, meat, cheese Salad - Kale salad (https://prepdish.com/recipes/massaged-kale-salad/) or my Paleo Waldorf Salad: https://prepdish.com/recipes/paleo-waldorf-salad/ Pancakes or Waffles - Mix batter ahead and make the morning of: https://prepdish.com/recipes/gluten-free-banana-pancakes/ Make sure to check out our Breakfast Bundle for all of my go-to recipes I make for guests, including my Austin-inspired breakfast tacos: https://prepdish.com/shop/breakfast/