I hear this statement way too often. We come up with so many excuses and reasons why we can’t cook. As we know good health starts in the kitchen. If we want to use food as medicine and I think it is the best way for building healthy bodies, we have to start cooking. The food we buy is usually loaded with chemicals, low-quality ingredients and even irradiated sometimes. When we prepare our meal, we have full control of what is in it. We infuse it with a huge dose of Vitamin L (LOVE) and that makes a huge difference.

Cooking at home is more cost effective and create beautiful opportunities for bonding with our family members. If you live alone, a great way to relax and show some self-love. Living alone is not an excuse not to cook!!!

I get that we are all busy. We live a fast-paced lifestyle. I believe one of the reasons for not finding time to cook is we don’t see the value of home-cooked meals. The other reason is not setting it as a priority.

We all make choices.

Our power lies in the possibility of making choices.

Let’s brainstorm how can we set ourselves for success and create amazing homecooked meals.

Here are a few tips about what is working for me and my clients.

The most important is MEAL PREPPING.

Propper planning is the key especially when we have very limited time.

  1. Create meal plans for a week or two. This can be fun when you include your family member. Grab your cookbook or Google healthy recipes.
  2. Make a list of the ingredients and create a shopping list.
  3. Shop on weekends when you are off.
  4. Prep your vegetables in advance (wash, cut and bag).
  5. Share responsibilities.
  6. Give yourself some time.
  7. Cook in bulk (to have enough for two meals and to freeze at least two meals).

It’s also helpful to stock up on staple foods such as:

  1. Eggs
  2. Frozen wild caught and canned salmon.
  3. Sardines
  4. Frozen chicken, turkey and beef
  5. Greens (spinach, kale, chard)
  6. Vegetables (kale, broccoli, cabbage)
  7. Garlic
  8. Onions
  9. Avocados
  10. Nuts (almonds, walnuts, pecans)

Having staple food in your fridge and pantry will help when you don’t have time to cook you reach for something fast, easy and healthy such as baked salmon with salad, scrambled egg with spinach, sardines with vegetables, avocado and egg salad, etc.

To help you get an idea of how really it’s not that difficult to meal prep I am including a three meal course with a shopping list.

Happy cooking!!!

One Day Meal Plan with Shopping List

BREAKFAST
PALEO CEREAL WITH COCONUT MILK

Serves 2

1 cup almonds
½ cup walnuts
2 tablespoons chia seeds or flax meal
1/8 cup coconut flakes, toasted
1 tablespoon bee pollen (optional)
1 teaspoon cinnamon
1 apple, diced
2 cups coconut milk

Place almonds and walnuts in food processor and chop until desired consistency and then place in bowl, add chia seeds or flax meal, toasted coconut, diced apple, cinnamon, and bee pollen if using. Store mixture in an airtight container.

Serve cereal with coconut milk for a cold version or place ingredients in a pot with milk, warm and serve.

LUNCH
RAINBOW SLAW WITH SAUTÉED SALMON

Serves 3-4

2 cups shredded carrots
2 cups shredded purple cabbage
1 cup jicama (cut into long strips)
Pumpkin seeds, for garnish

DRESSING:
1/2 cup orange juice, freshly squeezed
2 tablespoons extra virgin olive oil
1 lime, juiced 1 tablespoon fresh ginger root, grated

Combine vegetables in a large bowl. Whisk dressing ingredients and pour over vegetables. Garnish with pumpkin seeds.

Sautéed Salmon

115-ounce can of salmon
1 tablespoon ground cumin
1 teaspoon paprika 1/2 teaspoon cayenne (optional)
1 teaspoon sea salt
1 to 2 tablespoons of coconut oil
1 onion, minced
1/2 cup red pepper, chopped
3 cloves of garlic, minced

PREP THE SALMON.
Open the can of salmon and dump out the water. Place the salmon in a mixing bowl and remove the large bone in the center of the fish. Use a fork to break up the fish into small pieces (as you may do with tuna fish salad). Add the cumin, paprika, cayenne (optional), and sea salt. Mix well. SAUTÉ THE SALMON. Take a large sauté pan and add the coconut oil. When the pan is hot, add the onion and red pepper. Sauté until soft. Next, add the minced garlic and sauté until fragrant but not burned (about 2 minutes). Finally, add the salmon and sauté until warmed through (about 3 to 5 minutes).

DINNER
BAKED PALEO MEATBALLS

Serves 4

1 cup zucchini, chopped
1 cup carrots, chopped
½ cup parsley, coarsely chopped
3 medium cloves garlic
¼ cup almond flour/meal
1 egg
1 pound ground chicken, turkey, or beef
1 teaspoon sea salt
½ teaspoon ground pepper
¼ teaspoon chili powder

In a food processor, pulse together the zucchini, carrots, parsley, and garlic. Place mixture in a large bowl and add almond flour, egg, meat, salt, pepper and chili powder. Mix well.

Preheat oven to 450 degrees.
Evenly coat a baking dish with olive oil.
Roll the mixture into round, golf ball-sized meatballs (about 1 1/2 inches), making sure
to pack the meat firmly. Place the balls in the prepared baking dish, being careful to line them up snuggly and in even rows vertically and horizontally, to form a grid. The meatballs should be touching one another.

Roast for 20 minutes, or until the meatballs are firm and cooked through. When the meatballs are firm and fully cooked, remove them from the oven and drain the excess grease from the pan and remove and serve the meatballs.


SHOPPING LIST

(click on image to download printable list)

  • Almonds
  • Walnuts
  • Chia seeds
  • 1 apple
  • Cinnamon
  • Coconut milk
  • Coconut flakes
  • Canned salmon
  • Carrots (one bag or bunch)
  • Purple cabbage
  • Jicama
  • 1 orange
  • 1 lime
  • EVOO (Extra Virgin Olive Oil)
  • Ginger (fresh or powdered)
  • Zucchini 1
  • Parsley (a bunch)
  • Garlic
  • Eggs
  • Almond flour
  • Ground turkey, chicken or beef 1 lb.
  • Himalayan pink salt or sea salt
  • Pepper
  • Chili powder
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