Meal Prep Monday Podcast™: Recent Episodes
Allison Schaaf
Meal Prep Monday Podcast™ brings you 10 minutes of actionable meal prep advice, helping you answer the dreaded "What's for Dinner?" question with ease. Host Allison Schaaf is a personal chef, dietitian, mom and founder of meal planning website PrepDish.com. Listen along as she teaches you how to save time, money & energy through meal prep. Her healthy gluten free, paleo & keto meal plans have helped thousands! And in this podcast, she's sharing all of her time saving tips and tricks with you! Tune in every Monday to up your mealplan and mealprep game!
In episode 279, we are re-winding back to Episode #11 and sharing tips & tricks for adding healthy flavors to your meals. Host, chef & dietitian Allison Schaaf reviews her favorite flavor enhancing hacks including the use of:
- Citrus
- Vinegars
- Herb & Spice Blends
- Fresh Herbs
- Salt Use the above tips to enhance the flavor at your next meal prep session!
Moroccan spice blend https://prepdish.com/moroccan-inspired-spice-blend-breakfast-hash-recipe/
To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 278, Prep Dish founder Allison Schaaf talks about four time management hacks she is leaning into now that she has gone from 3 kids to 4.
If you want to learn more about her journey through adoption, check out the Miscarriage Hope Desk substack- http://miscarriagehopedesk.substack.com
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 277, Prep Dish founder Allison Schaaf talks about the transition from 3 kids to 4.
If you want to learn more about her journey through adoption, check out the Miscarriage Hope Desk substack- http://miscarriagehopedesk.substack.com
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 276, Prep Dish founder Allison Schaaf shares how she turns everyday grocery spending into free travel using strategic credit card rewards. Learn how pairing meal planning with the right credit card can unlock serious travel perks, no extra spending required!
Want help picking the right card? Reach out on Instagram (@prepdish ) or email info@prepdish.com
Here’s a direct referral link to the credit card I recommend for groceries- https://americanexpress.com/en-us/referral/gold-card?ref=ALLISSDytg&xl=cp10o6
This is a referral link—if you use it, I may receive a bonus. Thank you for supporting the podcast!
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 275, Prep Dish founder Allison Schaaf walks you through both why and how she grocery shops when traveling.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 274, Prep Dish founder Allison Schaaf talks you through how to choose the best grocery store for YOU on Instacart.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
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Instagram (@prepdish)
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Just popping in to share something exciting—we’re running a Mother’s Day Flash Sale! If you’ve been thinking about trying Prep Dish (or coming back), now’s the perfect time. Our best deal of the season is live now at prepdish.com/flash-sale through Monday, May 12th! Use code MOM50
Shop our bonus recipes & meal plans at PrepDish.com/shop
Want 50% OFF Prep Dish meal plans? Go to → PrepDish.com/flash-sale
Instacart Demo, Loom Video →
https://www.loom.com/share/af80714623a84de4a470e39231a55528?sid=173885e9-e89c-4662-a269-9fe5b453627f
In episode 273, Prep Dish founder Allison Schaaf talks through time tracking and introduces you to her “timer hack”.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 272, Prep Dish founder Allison Schaaf walks through a mealtime reflection exercise to figure out what is working for you (or not) when it comes to meal planning, meal prep and meal time.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 271, Prep Dish founder Allison Schaaf talks about the newest feature for Prep Dish meal plans- pre-filled Instacart shopping carts and answers your most frequently asked questions.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 270, Prep Dish founder Allison Schaaf talks through the newest feature for Prep Dish meal plans- pre-filled Instacart shopping carts!
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 269, Prep Dish founder Allison Schaaf walks you through her 12 go-to veggies sides that her whole family enjoys! No recipe and no prep required.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 268, Prep Dish founder Allison Schaaf gives an update on 5 beverages she is loving right now, including-
- Hop WTR (blood orange flavor)- https://hopwtr.com/products/blood-orange-non-alcoholic-sparkling-hop-water-12-pack
- Holidaily (stout)- https://holidailybrewing.com/beers/riva-stout/
- Siply tea (Scottish caramel)- https://sipsiply.com/scottish-caramel-organic-puer/#description
- Iced tea (red raspberry leaf)
- Saku latte blends (ruby ginger- beetroot) - https://www.amazon.com/SAKU-Beetroot-Antioxidant-Superfood-Non-Dairy/dp/B07P1JNLXJ?th=1
Bonus- go-to wine is Dry Farm Wines, get first bottle for a penny at http://dryfarmwines.com/prepdish (affiliate link)
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 267, Prep Dish founder Allison Schaaf kicks off a 2 part series on “Always be Learning.” In this episode she walks through 6 different ways she goes about learning new topics.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
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Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 266, Prep Dish founder Allison Schaaf kicks off a 2 part series on “Always be Learning.” In this episode she walks through 8 topics she has done a “deep dive” of intentional learning.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 265, Prep Dish founder Allison Schaaf talks with Dr. Austin Lake about functional medicine, diet, supplementation and more!
Follow Dr. Lake on Instagram → https://www.instagram.com/dr.austin.lake
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 264, Prep Dish founder Allison Schaaf wraps up her 4-part series on Salt, Fat, Acid, Heat based on the book by Samin Nosrat. Today is a deep dive into heat and 3 things to keep in mind when using heat in the kitchen.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 263, Prep Dish founder Allison Schaaf continues on her 4-part series on Salt, Fat, Acid, Heat based on the book by Samin Nosrat. Today is a deep dive into using acids in cooking, one of Allison’s favorite topics.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
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Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 262, Prep Dish founder Allison Schaaf continues on her 4-part series on Salt, Fat, Acid, Heat based on the book by Samin Nosrat. Today is a deep dive into cooking with fat, including Allison’s 5 take aways from the book.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Allison’s favorite olive oil → https://kasandrinos.idevaffiliate.com/idevaffiliate.php?id=1439 *
*affiliate link, we appreciate your support!
Join us on social media-
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Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 261, Prep Dish founder Allison Schaaf does a deep dive on all things salt, including the best timing to salt various proteins, vegetables, beans and more!
Allison originally talked about salt back in episode #168.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
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Instagram (@prepdish)
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In episode 260, Prep Dish founder Allison Schaaf provides an overview of what meals are looking like in her house right now- how does she order groceries? which meal plan is she using? is she doing meal prep? and more.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Join us on social media-
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Instagram (@prepdish)
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In episode 259, Prep Dish founder Allison Schaaf reviews 4 questions to ask if when organizing a pantry and includes two bonus tips for keeping spaces organized for the l long-term.
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
Just for fun, here is a video, circa 2016, when I turned the coat closet in our condo into a pantry-
https://youtu.be/WM1GGs4TBw0?si=WokWyl1o6X0yhpWu
Join us on social media-
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Instagram (@prepdish)
Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM
In episode 258, Prep Dish founder Allison Schaaf talks with Katy Wells, decluttering expert and host of The Maximized Minimalist Podcast.
They discuss the best strategies to stay on top of clutter, including easy tips that take very little time to implement into your day. Katy also uncovers a handy secret to combatting kitchen clutter - and it’s not what you might think!
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram:
Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Resources mentioned in this episode:
The Maximized Minimalist Podcast: https://www.katyjoywells.com/podcast-3141
Katy Wells IG: https://www.instagram.com/katyjoywells/?hl=en
Try Prep Dish meal plans for FREE ---> PrepDish.com/MPM
In episode 257, Prep Dish founder Allison Schaaf does a deep dive on a life motto, “a place for everything and everything in its place.” Today kicks of a 3-episode mini-series on de-cluttering.
Other episodes referenced in this episode-
#215. Rent the Runway Review
#212. House Management w/ Kim Brenneman
Get 40% off your first Rent the Runway shipment- https://www.renttherunway.com/shares/lPqdtQZ6jBpeshEe1hRPwg==
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
We are hiring! Part-time (5-10hr/ week) Content & Newsletter Writer. This is a work-from-home, flexible position. Looking to fill by February 1 2025.
Full job description- https://prepdish.com/about/hiring/
In episode 256, Prep Dish founder Allison Schaaf shares why she is not adding new health goals in 2025, but what she is doing instead.
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 255, Prep Dish founder Allison Schaaf invites listeners to join her for a FREE workshop to learn how to increase protein at breakfast! Live Jan 3 at 2p CST with an option to watch the replay.
Sign up here---> https://prepdish.com/workshop
We would love to have you join us!
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 254, Prep Dish founder Allison Schaaf shares her 3 biggest food wins of 2024.
Other episodes referenced in this episode-
#235. High Protein Breakfast Rotation
#234. Guaranteed Protein - 30g per Meal
#206. Protein Rich Breakfast Ideas
After recording, I realized I have not done an episode outlining the couples planning retreat itinerary Brook and I use! If you would like that for a future episode, lmk :).
Join us on social media-
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Instagram (@prepdish)
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 253, Prep Dish founder Allison Schaaf interviews Chef Aran, chef at her kid’s school. They discuss cooking for kids and Aran’s passion for serving kids nourishing meals.
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Chef Aran’s course: https://aran.mykajabi.com/a/2147732498/F4nszgWH. (Affiliate link - thank you for your support of Prep Dish!).
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 252, Prep Dish founder Allison Schaaf shares a practical strategy for a more intentional December.
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 251, Prep Dish founder Allison Schaaf discusses 5 things she is loving for her skin, right now-
- Microneedling
- https://oulis-ointment.com/
- Face Taping/ Back Sleeping
- https://dimebeautyco.com/
- Hydration/ Diet - PrepDish.com/MPM
Join us on social media-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 250, Prep Dish founder Allison Schaaf is joined by two special guests who each share a mealtime blessing.
Prep Dish Flash Sale - NOW through Monday December 2 2024.
50% off SITEWIDE, go to PrepDish.com/shop
Use code- MPMTHANKS
If you are listening after the sale and would like to try Prep Dish for 2 weeks free, Go to ---> PrepDish.com/MPM
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Instagram (@prepdish)
In episode 249, Prep Dish founder Allison Schaaf welcomes Dr. Darin Ingels, an expert in Lyme Disease and other chronic illnesses.
Dr. Ingels is a naturopathic doctor focused on environmental medicine and works with people who have autoimmune disease, Lyme, autism, and more.
Allison and Dr. Ingels discuss their work putting together Prep Dish’s alkaline meal plans and how the alkaline diet is a way to use food as medicine. They also cover what constitutes an alkaline diet and how to test if your body is more alkaline, acidic, or neutral. Dr. Ingels also gives details about signs of Lyme and what approach to take if you think you may have the disease.
Connect with Allison: PrepDish.com Instagram:
Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Resources mentioned in this episode:
Alkaline Diet Meal Plans: https://prepdish.com/shop/specialty/alkaline/
The Lyme Solution book by Dr. Darin Ingels
https://dariningelsnd.com
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
In episode 248, Prep Dish founder Allison Schaaf one thing she does every week to support her health.
Resources mentioned in this episode-
- Axis Chiropractic in Boonville, MI https://axischiro.co/
- Drane Chiropractic in Dripping Springs, TX https://www.dranechiropractic.com/
Instagram: Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 247, host Allison Schaaf shares her main takeaway from seeing Bill Perkins, author of “Die with Zero,” speak.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Resources mentioned in this episode-
- Die with Zero, book
In episode 246, Prep Dish founder Allison Schaaf welcomes Amanda Archibald, dietitian and founder of The Genomic Kitchen, to talk about genes and how they play such a profound role in how our bodies respond to nutrition and food.
Amanda talks about the fascinating world of nutrigenetics and nutrigenomics, explaining what they are and how they can be used to manipulate food around genetic patterns.
Connect with Allison: PrepDish.com Instagram:
Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Resources mentioned in this episode:
Genomickitchen.com
Gene-ius In Your Kitchen Course: https://www.genomickitchen.com/geneius-experience
The Genomic Kitchen Express Course: https://www.genomickitchen.com/the-genomic-kitchen-express-course
Fundamentals Course: https://www.genomickitchen.com/self-paced-course
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
In episode 245, in honor of Pregnancy and Infant Loss Remembrance Day/ Month, Allison Schaaf shares resources for those struggling with miscarriage(s) or other hard times.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Resources mentioned-
- The Body Keeps the Score, book
- Journaling/ Writing
- EMDR therapy
Miscarriage Hope Desk aims to help women struggling miscarriage, pregnancy loss and recurrent miscarriages (RPL), by providing the following resources-
- Miscarriage Hope Desk Podcast: https://podcasts.apple.com/us/podcast/miscarriage-hope-desk-podcast/id1522921219
- Mentorship program (FREE!): Reach out to support@miscarriagehopedesk.com if you want to participate as mentor or mentee.
- Library of Articles, found here: https://miscarriagehopedesk.com/library/understanding-why/
- Instagram Community: https://instagram.com/miscarriagehopedesk
- Facebook Community: https://www.facebook.com/groups/1617075958466247/
- Free Miscarriage Lab Checklist: https://miscarriagehopedesk.com/labs
- Substack (Newsletter): https://miscarriagehopedesk.substack.com/
Want to try Prep Dish meal plans for 14 days FREE? Go to ---> PrepDish.com/MPM
In episode 244, Prep Dish founder Allison Schaaf discusses 7 things adding joy to her life at the moment.
Resources mentioned in this episode-
- Soaak App https://www.soaak.com/app
- Prep Dish meal plans PrepDish.com/MPM
Instagram: Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 243, Prep Dish founder Allison Schaaf discusses the best meal plans to use if you are going through perimenopause.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Resources mentioned on this episode-
The Great Menopause Myth by Kristin Johnson & Maria Claps
Instagram: Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 242, Prep Dish founder Allison Schaaf shares her go-to lunches from the past few weeks and discusses reframing how we look at lunches. We hope this episode inspires you for some new, easy lunch ideas!
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Instagram: Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 241, Prep Dish founder Allison Schaaf shares 5 tips for family road trip success. She covers how to plan meals, where to stay and more!
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Resources Mentioned-
https://roadtrippers.com/
Do you have any family travel goals? If so, connect and share
Instagram: Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 240, Prep Dish founder Allison Schaaf updates us on her family travel goals. At Prep Dish we are all about saving you time with meals and believe in being more intentional with the time you are spending with your family.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Do you have any family travel goals? If so, connect and share
Instagram: Instagram (@prepdish)
Join our FB group-
Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 239, Prep Dish founder Allison Schaaf revisits the topic of picky eating. Specifically how she fields the statement “I want to eat something else.”
Other picky eating episodes-
#14- 3 Tips for Picky Eaters
#61- 3 Ways to Get Kids Involved in Meal Prep
#132- “I didn’t think they would go for it.” (How to prevent picky eating)
#133- Picky Eating Challenge - Helping Picky Eaters
PLUS a blogpost- How to Make Healthy Dinners for Picky Eaters: https://prepdish.com/meal-planning/healthy-dinners-for-picky-eaters/
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram: Instagram (@prepdish)
Join our FB group- https://www.facebook.com/groups/1537447836539716
Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 238, Prep Dish founder Allison Schaaf welcomes Adrien Paczosa, a registered dietitian specializing in eating disorders and disordered eating.
She covers a variety of information on this important topic as it relates to friends and family, from childhood through adulthood, and also give examples of the best ways to navigate discussions on diets, allergies, and food intolerances.
Connect with Allison: PrepDish.com Instagram:
Instagram (@prepdish)
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
National Eating Disorders Website: www.nationaleatingdisorders.org
International Association of Eating Disorders Professionals : https://iaedpfoundation.com
Usenourish.com
Instagram: https://www.instagram.com/adrienpaczosa/
In episode 237, Prep Dish founder Allison Schaaf talks about the Prep Dish affiliate program. Highlights include-
- 50% commission rate
- 50% commission paid on subscription renewals
- who makes a good affiliate for Prep Dish? dietitian, health coach, life coach, personal trainer, functional medicine provider, influencer and more! Resources mentioned in this podcast:
- prepdish.com/affiliate for details and to apply
- info@prepdish.com if you have questions
- prepdish.com/mpm to try out the meal plans for 2 weeks for free!
- instagram.com/prepdish to connect on social
In episode 236, Prep Dish founder Allison Schaaf shares more about how Prep Dish can help YOU eat healthier, better tasting food. Try out our 2 week free trial at prepdish.com/mpm
3 Tips for Being Successful with Prep Dish-
- Sub for ingredients you like
- Watch portion size!
- Make it convenient (groceries, meal prep, cutting meals, etc)
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast:
- What is Prep Dish? Episode #111 - https://prepdish.com/podcast-show-notes/ep111/
- Join our Facebook group - https://www.facebook.com/groups/1537447836539716/
- Compare our subscription options - http://prepdish.com/subscribe
- Shop one-off products like Breakfast Bundle, Entertainment Bundle, Reset Plans, AIP, Alkaline and more! - http://prepdish.com/subscribe
- Prep Dish Gifts - https://prepdish.com/shop/give/
- Get 1 free meal plan when you sign up for our newsletter at prepdish.com/podcast
- Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In episode 235, Prep Dish founder Allison Schaaf shares the breakfast rotation she created for the summer and plans to continue with on into the fall.
- Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
- Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Resources mentioned in this podcast: - Prep Dish “Breakfast Bundle” with prep-ahead breakfast recipes - https://prepdish.com/shop/breakfast/
- Sign up for free newsletter to get “Baked Banana Oat Chocolate Bowls” recipe - PrepDish.com/podcast
- Equip protein powder - https://www.equipfoods.com/?rfsn=7947174.2980cb - “Prime Protein,” unflavored (Use Discount code: PREPDISH15 for 15% off)
In episode 234, Allison Schaaf, founder of Prep Dish, talks about an update we have made a Prep Dish, helping you to reach your protein goals!
As of this month, August 2024, all Super Fast meals will provide 30g of protein per serving. Our goal is to make reaching your goals as easy as possible. This update will help you get healthy, yummy meals on the table while hitting your protein goals.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM
In episode 233, founder of Prep Dish Allison Schaaf shares about her experience breath holding with 18x world record free diver, William Trubridge. She discusses challenging your perceptions of self-capabilities and expanding past what you think is possible. She also talks about an unexpected outcome of being able to better deal with small children.
Remember, you are capable of so much more than you thought possible, you’ve got this!
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram:
Instagram (@prepdish)
Resources mentioned in this podcast:
- Episode #77 for more details on using prompts to establish habits
PrepDish.com/MPM for 2 weeks of FREE meal plans!
In episode 232, founder of Prep Dish Allison Schaaf shares a refresh on using prompts to establish healthy habits.
How do you remember to fit in fitness, nutrition and other health goals? In this episode Allison talks through specific ways she makes new habits easy.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram:
Instagram (@prepdish)
Resources mentioned in this podcast:
- Episode #77 for more details on using prompts to establish habits
PrepDish.com/MPM for 2 weeks of FREE meal plans!
In episode 231, founder of Prep Dish Allison Schaaf provides updates on their little homestead-
- chickens (including the addition of guinea hens!)
- bees
- goats
- food forest
- lettuce grow
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
- Episode #98 for more details on beekeeping
- Lettuce Grow Affiliate Link - https://shareasale.com/r.cfm?b=2166235&u=3239009&m=132170&urllink=&afftrack=
PrepDish.com/MPM for 2 weeks of FREE meal plans!
In episode 230, Prep Dish founder Allison Schaaf welcomes Jen Keel from Pretty Farm Girl, a holistic skin care company that creates clean, natural products sourced from their own family farm, or nearby farms in Florida.
Jen talks about the origin of Pretty Farm Girl and how it started from a need to address some skin challenges she was facing. She discusses the improvements she saw once creating her own skin care remedies, particularly creating and using tallow cream. Jen shares how her own family is involved in the entire business process and she offers holistic skin care tips that can be easily incorporated into your own wellness routine.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Pretty Farm Girl: http://prettyfarmgirl.com
Etsy: https://www.etsy.com/shop/Prettyfarmgirl
Instagram: https://instagram.com/pretty_farmgirl
Опис 229. 7 Meal Time Lessons w/ 3 Kids | EP#229
In episode 229, Prep Dish founder Allison Schaaf discusses lessons she’s learned to create a more enjoyable mealtime with 3 kids. Any time we enter a new stage or phase in our home life, it is important to re-visit mealtimes to ensure everything is going smoothly. This episode covers 7 lessons Allison
has learned over the past few months as a family of 5!
- Have a plan
- Breakfast matters (to me)
- Grocery delivery
- Let kids help!
- Timing matters
- Baby moments are fleeting
- Squeeze in meal prep
Want to learn how to meal prep to make mealtime EASY? Go to PrepDish.com/mpm for 14 days FREE.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
In episode 228, founder of Prep Dish Allison Schaaf discusses a just-for-fun topic- her latest reading obsession. Here is a list of the Kristin Hannah titles referenced in this episode-
- Home Front
- The Nightengale
- The Four Winds
- The Great Alone
- The Women
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram:
Instagram (@prepdish)
PrepDish.com/MPM for 2 weeks of FREE meal plans!
In episode 227, founder of Prep Dish Allison Schaaf discusses an updated sleep habit that has made a HUGE difference. Listen in to learn more.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
PrepDish.com/MPM for 2 weeks of FREE meal plans!
In episode 226, founder of Prep Dish Allison Schaaf discusses her current sleep habits. She walks through 5 specific habits-
1- Audio books 2- Black-out curtains 3- Cool temps 4- Silk pillowcase 5- Back sleeping? bonus- Oura ring update
Make sure to check out the resources links, below to check out the items referenced in this episode.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
- Libby (for audio books)
- mini thermometers
PrepDish.com/MPM for 2 weeks of FREE meal plans!
In episode 225, founder of Prep Dish Allison Schaaf discusses her current bedtime routine. She walks through the steps she takes each night, for herself not her kids ;).
Make sure to click through the resource links below to check out the items referenced in this episode.
Want to try Prep Dish meal plans for FREE? Go to ---> PrepDish.com/MPM
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
- magnesium powder
- LMNT electrolyte powder (chocolate flavor- so good served hot with a splash of Nutpods or milk!)
- Ancient Minerals Magnesium Bath Flakes
- Dental Care- MI paste for re-mineralization
- Dime beauty
- Facial Tape
PrepDish.com/MPM for 2 weeks of FREE meal plans!
In episode 224, Prep Dish founder Allison Schaaf welcomes Katie Kimball from Kids Cook Real Food to talk about getting kids in the kitchen and building their cooking confidence. Katie unpacks the reason why it’s important to teach kids essential life skills and share in the preparation of food at home. She also discusses the “how” of getting kids cooking in the kitchen and shares some tips and tricks to make the process fun for everyone!
Connect with Allison: Prepdish.com Instagram: Instagram.com/prepdish
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of FREE meal plans!
Katie Kimball at Kids Cook Real Food: https://kidscookrealfood.com/
Knife Skills Class: https://sl290.isrefer.com/go/freeknife/AllisonSchaaf/
Katie Kimball IG: instagram.com/katiekimballkidscook
Join Prep Dish (and many others!) at the Free #LifeSkillsNow Summer Camp with Kids Cook Real Food June 24-28! Https://sl290.isrefer.com/go/LSN3/AllisonSchaaf/
In episode 223, Prep Dish founder Allison Schaaf is back to talk about one of her favorite topics- time! Today she has 5 questions you can use to evaluate tasks you are doing regularly and ultimately bring more intentionality, efficiency and joy into your life.
Want to try out our Prep Dish meal plans to save you TIME? Go to PrepDish.com/mpm for 14 days FREE.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
In episode 222, Prep Dish founder Allison Schaaf welcomes Denaye Barahona, Ph.D., LCSW of the Simple Families podcast to chat about simple family meals and mealtime with children, from a child psychologist’s (and mother’s!) perspective.
Denaye hears quite a bit about meal time and food in her work. The idea of coming together at the table can help foster relationships and well-being, provided the family circumstances and season of life allow for it. Sometimes, however, the dream of family mealtime doesn’t necessarily match reality. Where you’re at in life, plus children’s personalities, often determine how families gather at dinner, and this can also be unpredictable. Denaye suggests finding a different way to connect with your kids if meal time isn’t fostering togetherness in your family.
The Prep Dish service and prep-ahead approach has worked well for Denaye and her family, especially with support in the meal prep either from her husband or their nanny. She often will use the Super Fast menu and not always complete the prep day work ahead of time. Denaye also finds that choosing 2 meals from the menu and doubling them for the family’s meals during the week is the ultimate minimalist hack!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Episode 338 of Simple Families: The Family Dinner https://podcasts.apple.com/us/podcast/the-family-dinner/id1202569587?i=1000598521446
Simple Families: https://simplefamilies.com/
IG: @Simple_families
In episode 221, founder of Prep Dish Allison Schaaf discusses some of the best small kitchen appliances and compares the Instant Pot vs. Crock Pot to help determine which one can work best for you in your kitchen.
While the majority of Prep Dish customers either have an Instant Pot or a Crock Pot, you certainly do not need to have both in your kitchen. Allison discusses how each kitchen appliance can be most useful when cooking up family meals, and notes that timing is what really matters.
If you have time in the morning to prep your ingredients by chopping and mixing, the Crock Pot is an “easy button” to manage dinner mealtime and simple cooking features, such as temperature variations. If your schedule dictates that you’re thinking about meal prep later in the day, the Instant Pot will be a more useful kitchen appliance for you, as heating can happen much more quickly. Instant Pots offer more cooking features as well, providing more options in dinner preparation.
Consider your own schedule and timing, along with your own season of family rhythms when determining which appliance will work best for you!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
Reset Meal Plan: https://prepdish.com/shop/specialty/reset/
Instant Pot Recipe Resource: https://prepdish.com/podcast-show-notes/ep136/
- High Protein - Is It Worth the Hype? | EP#220
In episode 220, Allison Schaaf, founder of Prep Dish, talks about the popularity of healthy high protein recipes and shares why she thinks they’re worthy of their moment.
Earlier this year, Prep Dish featured a special bonus high protein recipes menu that went out to all subscribers, and those were a huge hit with the meal prep community. Behind the scenes, our food editing team reviewed the Prep Dish meal plans to confirm that most meals do reach the optimum 30 grams of protein mark to ensure those counting macros could find meal plans that support their health goals.
Prep Dish is excited to announce we’re launching an educational protein workshop that digs into reasons why increasing protein at meals can be beneficial, help you to discover why high protein can support your health goals, and provide creative, tasty protein recipes that you can make in your own kitchen.
The protein workshop begins by finding out the “why” behind increasing protein and will guide you to discover your personal motivation: whether it’s to keep up with the kids or grandkids, aid in intense workout recovery, or to reach a healthy weight so you can enjoy your favorite hobbies, the aim is to bring motivation front and center. Then comes the fun part of discovering a carefully-curated menu of irresistible, easy recipes that reach the optimum protein mark per serving.
The Protein Workshop begins Saturday, May 4, 2024. Premium Prep Dish subscribers get free access to the Protein Workshop after opting-in from their accounts. Now is a great time to upgrade and gain free access! Listeners who aren’t current subscribers can get a $10 discount on the workshop with code JOINMPM.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
Sign up for the Protein Workshop: http://prepdish.com/challenge
$10 off the workshop with code JOINMPM
Health Metrics with Laura Ligos: https://prepdish.com/podcast-show-notes/ep205/
In episode 219, Prep Dish founder Allison Schaaf continues the meal prep basics series by addressing a common question: what’s better to have in your kitchen - a blender or food processor?
Though Allison does have both tools in her kitchen, she advises that just having either a blender or a food processor is necessary. But which one to choose? A lot depends on what you’ll be whipping up in the kitchen. Blenders work best for recipes with mostly liquid ingredients. If you’re mixing up smoothies, marinades, dressings, homemade nut milk, or soups, then a blender is the way to go. Pro chef tip: elevate your simple salad dressing recipes with a stick (hand) blender. It makes all the difference in taste and texture!
A food processor is the kitchen tool of choice for making energy bites, thicker pesto or dressings with herbs, homemade flours, or in baking recipes such as when making a crust. Head over to our Facebook group and weigh in on which kitchen tool is in your meal prep space - we’d love to hear from you!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Vitamix: https://www.vitamix.com/us/en_us/
Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/
In episode 218, Prep Dish founder Allison Schaaf discusses basic kitchen skills in a month-long series and shares some of the best ways to keep your knives sharp.
One of the number one items on Allison’s list of kitchen equipment must-haves is a good quality knife, and she encourages meal preppers to upgrade their kitchen knives. Some brands Allison has in her kitchen include Wusthof, Shun, Nakano, and Eberhard Schaaf. Allison notes that the best way to find the right kitchen knife for you is to put it in your hand and see what feels most comfortable.
Once you’ve got a high-quality kitchen knife, it’s important to keep your tools in top shape on a regular basis, preferably sharpening them twice a year. Allison has used local sharpening services, door-to-door services, and most recently Kife Aid, which sharpens your kitchen knives by mail.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Choosing Quality Kitchen Knives | Ep#160 https://prepdish.com/podcast-show-notes/ep160/
Three Must Have Knives for Your Kitchen https://www.youtube.com/watch?v=icilR3xb164
Knife Aid https://knifeaid.com/
In episode 217, Prep Dish founder Allison Schaaf welcomes cookbook author, chef, and seasoning mix creator Michelle Dudash to chat about healthy flavorful meals.
Michelle is a Registered Dietitian, personal chef, seasoning mix creator, and one of Allison’s earliest mentors when she started her career. She is the cookbook author of Clean Eating for Busy Families and Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook, created her own seasoning mix line, SpiceKick Seasoning Mix, and loves helping people get delicious, healthy meals on the table.
Allison and Michelle discuss what inspired the beginning of the SpiceKick Seasoning Mix line, as well as helpful kitchen tips and tricks to flavor food that everyone in the family can enjoy. Plus, Michelle shares what’s worked best in her family when it comes to serving up food her two children love to eat!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Michelle Dudash: https://www.michelledudash.com/
SpiceKick Seasoning Mix: https://spicekick.com/
In episode 216, Prep Dish founder Allison Schaaf shares about clothing management and how her working from home clothes evolved into a new uniform.
Allison enjoyed many benefits from streamlining her closet during a home renovation, and maintained a smaller wardrobe even afterward. She notes that many of us have a go-to wardrobe for working at home or in the office. Allison finds that when she changes into her work clothes and maintains a simple skincare routine to begin her day, she feels more put together and productive, which often leads to having a productive day.
The new staples in her work from home clothes came about after receiving a gift of two new skirts. From there, Allison’s uniform became a skirt, a tank top, and a sweater or cardigan as needed. She loves the brand Mate the Label for their organic cotton material, especially for workout clothing that lies close to the body.
We’d love to know: what’s in your work from home (or office) wardrobe? Do you have any staples that are your go-tos?
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Mate the Label https://matethelabel.com
Best of Both Worlds Patreon (Jan 25 - Work Uniform): https://www.patreon.com/bestofbothworldspod
In episode 215, Prep Dish founder Allison Schaaf talks about how she manages closet clutter and shares her Rent the Runway review after trying the service for a year.
While renovating their home, part of the plan was to include Allison’s master bedroom closet. Allison discovered that the Rent the Runway service wasn’t just relegated to fancy dresses for black-tie events, but that the service also offers clothing rentals for everyday outfits and she decided to give RTR a try. She streamlined her closet and made a commitment to minimize additional clothing purchases while using this clothing rental service.
Allison found several uses for the RTR service, including having a wardrobe ready for events (gatherings with friends, work events, date nights), a travel wardrobe, for filming video footage for work, as well as going out for dressier events like weddings and other celebrations.
Perks Allison found with RTR include fewer decisions about what to wear, sticking to her commitment of minimizing additional clothing purchases, having a much smaller wardrobe in her closet, and confidence in the up-to-date clothing fashions she’s wearing.
Allison recommends the RTR or similar services for those who aren’t as much into fashion and the process of clothes shopping and putting together outfits. She also learned to always read the reviews, especially with sizing notes for your own reference.
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!
Rent the Runway $30 off link:
https://www.renttherunway.com/shares/u68eQKP2_DgrS0-19L5Omg==
email info@prepdish.com if code is expired
In episode 214, Allison Schaaf, founder of Prep Dish, discusses some key takeaways she’s gained from the book Home Management Plain and Simple, and notes home habits she’s incorporated into her daily routine for simple management.
Allison has implemented home habits such as:
- Each time she takes a bathroom break, she will clean or tidy something.
- Using a timer for her own household tasks, or as a means to make a chore fun with the kids (think of a “beat-the-clock” game to get the job done before the timer runs out). This is a great habit to use for meal prep, too!
- Setting the stage for a great meal by cleaning up from the meal you just enjoyed.
- Having kids indicate they need your attention or assistance by coming over and resting a hand on your arm.
- When an issue arises with the kids, ask yourself the important question of “Is this a kid problem, or is this a mom problem?” In other words, work to discover if the problem is arising by how the child has received instruction about a task or how to work through something.
- Work through the “how” of teaching kids to do chores. Model the chores for them, do the chores with them, and repeat! Modeling chores includes both the how-to as well as the attitude with which we complete the work. Eventually, kids will be able to independently complete various tasks around the house; make tasks fun!
- Have tea parties! (Or picnics, or make s’mores). Including various special family time into your home habits adds elements of whimsy and helps foster fond memories.
- Allison also includes a bonus boy mom tip that can work wonders for helping to keep bathrooms clean :)
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!
Kim Brenneman interview: https://prepdish.com/podcast-show-notes/ep212/
Home Management Plain and Simple: Home Management: Plain and Simple
In episode 213, Prep Dish founder Allison Schaaf highlights daily home routine tips inspired by Kim Brenneman’s book Home Management Plain and Simple. Allison includes Kim’s daily house management recommendations along with what works in her own home in her current season of family life.
In Kim’s home, Monday is dedicated to taking care of laundry. Allison’s personal hack for laundry is having multiple washing machines in the house and batching all of her clothes cleaning, drying, and putting away on the same day. Tuesday is a kitchen day, where a batching practice (like meal prep!) comes in handy to prepare all of the meals for the week ahead. Kim uses Wednesdays as her office day, and Allison notes that this time could be used for business as well as family schedule management.
Thursdays are dedicated as town day, when running errands in town can be accomplished. Like Kim, Allison lives in a rural area and batching errands, appointments, and meetings on one day of the week has become a useful approach to checking off important to-dos. Home Management suggests Fridays as cleaning days, Saturday for gardening, and Sunday for the Lord’s day/day of rest to spend with family.
Kim also approaches deep cleaning by dividing the month up into a five-week rotation. Allison has adopted a similar approach in her home, but focuses on organizing each of the areas (dining room/bookshelves, bathroom & mudroom, bedrooms, living/family rooms, and play room) on a monthly rotation.
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!
Home Management Plain and Simple: Home Management: Plain and Simple
In episode 212, Prep Dish founder Allison Schaaf welcomes author Kim Brenneman to the Meal Prep Monday Podcast where she shares how she went from a new mom struggling to manage her home rhythms to a thriving homeschooling mother of nine with routines that keep home and farm life humming along.
Kim is the author of Home Management Plain and Simple and founder of The Home Management: Plain and Simple Blueprint Course. She lives in Iowa on a farm and is a wife of 33 years and a homeschooling mom of nine children. Kim realized she’d grown up with the advantage of having outside systems manage her life through school, college, and her employment. She’d never truly had to be the boss of her own life until she was an adult starting a family. Her book started as a blog in 2004, where Kim began documenting all the systems she was creating to manage her home, as more children were added to the family, the farming business grew, and homeschooling became a part of her day-to-day life.
Kim’s home management system is based on getting a strong evening rhythm established first, to set up your morning of the next day for success. She notes that the evening rhythm consists of a kitchen routine and a personal routine, and that these will be personalized to you to set up what’s needed for the morning.
The kitchen routine involves cleaning and tidying from the previous meal, and can be personalized by setting up what you’ll consume in the morning, such as coffee or tea, or prep-ahead breakfast items that can be set up the evening before. The personal routine includes what you do to get yourself ready for bed and how you’ll wind down your evening, perhaps with a book or a bath.
Getting the kids involved with mealtime and chores has been an important part of Kim’s home management strategy, and she details some additional tips about setting the tone for different parts of the day and having the kids contribute to these household tasks.
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!
Nourishing Traditions: https://www.goodreads.com/en/book/show/117835
Home Plain and Simple https://homeplainandsimple.com/
Home Management Plain and Simple book Home Management Plain and Simple
Blueprint Course https://homeplainandsimple.com/blueprint
Instagram instagram.com/homeplainandsimple
In episode 211, Allison Schaaf, founder of Prep Dish, discusses the best digital planner apps for home planning and management with her husband and shares what has worked well for them to navigate their family’s schedules, trips, and activities.
Allison and her husband use Google Calendar as an invaluable shared digital planning resource to help them ensure everything at home runs smoothly. With this tool, Allison’s husband is able to share the details of his work schedule, but Allison is able to pull up his calendar notes as needed without overwhelming her own calendar. This schedule view helps the family see where there might be overlap with work and daily family tasks. Allison’s husband also books all of his work travel through Tripit, which can sync with their Google Calendar apps.
Together, Allison and her husband also have a shared calendar for the kids’ schedules. Allison has her own personal digital calendar with combined work and personal tasks. She uses this digital tool in conjunction with a portable classic paper planner. Allison finds putting pen to paper extremely helpful in managing day-to-day life and focusing on important tasks that, when completed, will help propel bigger goals forward.
A weekly meeting helps Allison and her husband review upcoming scheduling conflicts and work out details with their au pair. They also use this time to plan ahead over the upcoming weeks or month, especially if a new event or activity has recently been added to their schedules. Allison has also used the Trello App as a digital tool to help her organize specific longer-term projects and keep track of detailed project tasks.
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!
Interview with Sarah Hart-Unger: https://prepdish.com/podcast-show-notes/ep209/
Google Calendar: https://calendar.google.com/
Tripit: https://www.tripit.com/
Trello App: https://trello.com/
In episode 210, Prep Dish founder Allison Schaaf reviews some of her favorite classic planners that she’s used over the years to manage family, work, and personal goals.
Allison has used and enjoyed several different types of paper planners to help her keep track of important details and work through longer-term achievements. Why switch through multiple planners over the years even when she finds one she enjoys? Allison can’t resist trying something new and mixing up her planning routine! Different planners each offer a unique approach and have features that work best for the variety of life stages Allison has found herself in.
Allison’s recommended classic paper planners include:
Day Designer https://daydesigner.com/collections/shop-all-flagship - An ideal smaller portable size
Sol Planner https://solplanners.com/products/2024-sol-planner - Great for when there’s a baby in the house to track all of the details. The bigger size worked well for all the daily notes and when Allison was home more.
Full Focus Planner https://fullfocusstore.com/collections/planners - Allison used this planner daily when work was her main focus. Pages are purchased and updated quarterly. Cons were that many tasks needed to be copied over and Allison didn’t care for the daily pages setup. Pros were that the planning and project pages worked well.
Golden Coil Planner https://www.goldencoil.com/ - A beautiful, aesthetically pleasing planner. This planner is highly customizable, which is a fun way to personalize the planner, but so many choices could be overwhelming. Has a weekly calendar “at-a-glance” style.
BestSelf Planner https://bestself.co/products/self-planner - An undated 6-month, week-to-week style planner that also includes daily pages and top 3 tasks to complete. Allison liked not having to transfer anything over, the option to write out notes for the week, and monthly reflection questions. This planner is not customizable and isn’t as aesthetic in style.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In episode 209, Prep Dish founder Allison Schaaf talks about planning strategies with guest Sarah Hart-Unger from Best Laid Plans and Best of Both Worlds podcasts. They cover big-picture planning all the way down to smaller daily details, and even include a peek into Sarah’s personal meal planning approach at home.
Sarah is a mother of three living in Florida, and is a physician, podcaster, and blogger with a passion for all things planning. She approaches planning as something essential to having her days run smoothly, not only to make the day-to-day less stressful, but also keep goals and dreams moving forward.
Sarah’s approach to planning involves a nested-level strategy, touching on yearly, seasonal, monthly, weekly, and daily goals. This strategy ensures big goals don’t get left behind, while small details aren’t abandoned only to pile up later in the future. She explains that at each level, you’re referring back to the level above and using that to shape what you’ll accomplish. An annual planning strategy Sarah loves to utilize is breaking up her year into quintiles, or fifths of the calendar year.
Both paper and digital aids are in Sarah’s planning arsenal. One of her favorite current planners is the Hobonichi Cousin A5 from Japan. She often tries out different planners and reviews them on her Best Laid Plans podcast.
Prep Dish services have been a steady part of Sarah’s meal planning for many years and she loves the Super Fast menu in particular. She splits the meal prep work with her nanny, which is a streamlined process that has worked well in this season of Sarah’s life. The flexibility of Prep Dish meals and high protein options work very efficiently for her family’s current meal planning needs.
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!
Hobonichi Cousin A5 Planner https://www.amazon.com/Hobonichi-Planner-English-Version-January/dp/B0CBRV53C5/ref=sr_1_2?hvadid=580661785858&hvdev=c&hvlocphy=9002273&hvnetw=g&hvqmt=e&hvrand=13874281725403070126&hvtargid=kwd-144025243986&hydadcr=4079_13192561&keywords=hobonichi+cousin+a5&qid=1707341391&sr=8-2
Best Laid Plans podcast https://theshubox.com/best-laid-plans-podcast
Best of Both Worlds podcast https://theshubox.com/best-of-both-worlds
In episode 208, Allison Schaaf introduces the newest little recipe tester and family member in a personal update, and discusses a look ahead at high protein recipes support at Prep Dish.
The Schaaf family is officially a family of five! Allison is pleased to introduce their newest baby boy, Tovin, who came to the family through adoption in December. Everyone is adjusting nicely and there will be more family updates to come in future months, through Miscarriage Hope Desk, Substack, and the Meal Prep Monday Podcast. Allison is also looking forward to sharing more on a memoir she has in the works.
One time-saver and constant through the transition to a busy family of five has been the Prep Dish Super Fast and Protein Boost meal plans. While Premium level Prep Dish subscribers have access to nutrition facts to confirm optimum protein per meal, during the month of February, Allison will be sharing a quick video tutorial in Prep Dish emails and on the Facebook group, which illustrates how to ensure your meals are hitting the 30g mark.
Other Prep Dish protein support content to look forward are blog post recipe roundups with protein breakfast, lunch, and snack ideas, Instagram protein breakfast reels, and a potential protein challenge later in the year.
Looking to the month ahead, the Meal Prep Monday Podcast welcomes Sarah Hart-Unger to talk about all things planning and kick off a series that covers tips on outlining everything from your big annual goals to your daily details (like what’s for dinner on a busy weeknight!).
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Facebook Group https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwic6snz84yEAxVxkYkEHVpWCxcQFnoECA8QAQ&url=https%3A%2F%2Fwww.facebook.com%2Fgroups%2F1537447836539716%2F&usg=AOvVaw3Rbinps0rcD3ick-aH4BKu&opi=89978449
Miscarriage Hope Desk https://miscarriagehopedesk.org/
In episode 207, Prep Dish founder Allison Schaaf shares several of her easy high protein lunch ideas to wrap up the January Meal Prep Monday protein series. These suggestions offer some simple streamlined approaches to achieving your protein health goals and keeping you satiated through your afternoon.
Allison’s approach to lunch focuses on a solid protein base and working around the base for sides and meal accompaniments. This often means setting aside some protein from the night before, usually doubled in the previous night’s recipe to have the next day as leftovers.
The optimum amount of protein per meal, at least 30 grams, can look like 4 oz of chicken (31g), 4 oz of salmon (23g, plus more when paired with quinoa and veggies), a baked potato with cottage cheese, a can of tuna fish (42g), a 4 oz pork chop (27g, plus more when paired with veggies), or ¾ cup of shredded meat served several ways throughout the week. Allison suggests several easy ways to serve these ideas up and enjoy during your mid-day meal.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Protein Introduction: https://prepdish.com/podcast-show-notes/ep203/
How Eating MORE Could Help You Lose Weight with Aimee Gallo: https://prepdish.com/podcast-show-notes/ep204/
Health Metrics with Laura Ligos: https://prepdish.com/podcast-show-notes/ep205/
Protein Rich Breakfast Ideas: https://prepdish.com/podcast-show-notes/ep206/
Forever Strong by Dr. Gabrielle Lyon https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878/ref=sr_1_1?crid=ZFYVV0SR8TDI&keywords=Forever+strong+dr+Gabrielle+Lyon&qid=1703609050&sprefix=forever+strong+dr+gabrielle+lyon%2Caps%2C94&sr=8-1
Outlive by Dr. Peter Attia https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599/ref=sr_1_1?crid=3P3FQMTKMFRI5&keywords=outlive+peter+attia&qid=1703609785&sprefix=Outlive+%2Caps%2C99&sr=8-1
In episode 206, Prep Dish founder Allison Schaaf highlights seven protein rich breakfast ideas in the January protein series to help you reach your health goals in the new year. Each of these protein-packed breakfast options offer at least 30 grams of protein, which is the baseline recommended for each meal for optimum health benefits. Ideas include:
Shakshuka
Cottage Cheese Bowls
Traditional English Breakfast plate
Overnight oats
Chorizo, eggs, & plantains
Egg-free Hash
Smoothies with a protein base
Allison provides a detailed description and breaks down the protein content of each suggested breakfast to reach the desired 30 gram mark.
Looking to incorporate protein into your diet? For the month of January, Prep Dish has created Super Fast, Protein Boost meal plans that make getting 30g of protein at meals (even breakfast!) both easy and delicious. Go to PrepDish.com/MPM to get 2 weeks of Prep Dish for free, including these Protein Boost meal plans!
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!
Shakshuka: https://prepdish.com/recipes/green-shakshuka/
In episode 205, Prep Dish founder Allison Schaaf talks with Registered Dietitian Laura Ligos from The Sassy Dietitian and discusses important health metrics to track other than weight for optimum well-being.
Laura has been a practicing Registered Dietitian for over ten years and notes that becoming a mother has evolved the approach she takes in her work. She believes going over metrics for health other than weight is quite important to gain a picture of overall well-being and has discovered that though weight is often the outcome, the goal itself should be health.
Other important metrics to measure include sustained energy, improved brain cognitive function, good sleep hygiene, stress, performance, and symptoms (such as headaches and gut issues). The goal is to have a symptom-free life for higher quality health.
Laura suggests reverse engineering your food to assist with many of these health metrics, particularly by eating in the morning to increase daily energy levels. She also recommends eating every 3-5 hours and ensuring each meal provides solid sources of protein starting with breakfast.
Making a protein your starting point, you can then add color to your plate at breakfast time. Some ideas include a homemade breakfast burrito, quiche, or overnight oats with protein powder. Lifestyle and digestion for each person often determines the approach Laura takes in helping her clients in their goals of eating for optimum health. She often asks clients what they would want life to be like if their weight stayed the same. The answers to this question will decide the approach she takes in assisting her clients with their health goals.
If extra protein is part of your health goals this month, Prep Dish has created Super Fast, Protein Boost meal plans that make getting 30g of protein at meals (even breakfast!) both easy and delicious. Go to PrepDish.com/MPM to get 2 weeks of Prep Dish for free, including these Protein Boost meal plans during the month of January!
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 Sassy Dietitian: https://thesassydietitian.com/
IG: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwjJlM7I86CDAxX7v4kEHX6uAJsQFnoECBAQAQ&url=https%3A%2F%2Fwww.instagram.com%2Fthesassydietitian%2F%3Fhl%3Den&usg=AOvVaw15L97laksXKdQ4hoHQrpmB&opi=89978449
In episode 204, Prep Dish founder Allison Schaaf welcomes nutritionist and health coach guest Aimee Gallo to discuss how eating more protein could help you lose weight and keep it off.
Aimee Gallo is founder of Vibrance Nutrition and Fitness and is a practicing nutritionist and health coach focussed in the fields of metabolic health and weight loss, along with food intolerance and sports nutrition. She loves helping to find out what will work for her clients in a sustainable way. Aimee featured a post entitled “Eat More, Lose Weight” on her blog, in which she explains that people whose health goals include losing weight need to, in fact, eat more protein. She unpacks the science behind this, noting that protein prevents muscle loss, which is the key to metabolism.
The other key nutrient in the weight loss equation is produce, which provides micronutrients that assist in optimum metabolic health. At every meal, Aimee recommends asking yourself these two questions: “Where is my protein?” and “where is my produce?” She also suggests focusing on what you’re moving toward, rather than avoiding, as this is much more inspiring and sustainable in your health journey.
A third possible focus for losing weight might also include making sure you’re consuming enough calories. Aimee has found that some clients she works with may have lost weight but plateaued. In these cases, it’s often a bite-by-bite, bit-by-bit approach of increasing portion sizes for both protein and produce that helps clients reach their optimal goals.
Looking to incorporate protein into your diet? For the month of January, Prep Dish has created Super Fast, Protein Boost meal plans that make getting 30g of protein at meals (even breakfast!) both easy and delicious. Go to PrepDish.com/MPM to get 2 weeks of Prep Dish for free, including these Protein Boost meal plans!
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!
Contigo travel mug: https://www.amazon.com/Contigo-AUTOSEAL-Vaccuum-Insulated-Stainless-Travel/dp/B00JE352NO/ref=sr_1_2?crid=1G9X3XF5VW0SZ&keywords=Contigo%2Btravel%2Bmug&qid=1703096648&sprefix=contigo%2Btravel%2Bmug%2Caps%2C108&sr=8-2&th=1
Eat More, Lose Weight?!?! https://vibrancenutrition.com/eat-more-lose-weight/
Vibrance Nutrition and Fitness: https://vibrancenutrition.com/
In episode 203, Allison Schaaf, founder of Prep Dish, talks about a month-long focus on protein and introduces some special new January bonus menus packed with high protein diet recipes.
There has been a lot of discussion recently about the health benefits of increased protein in our diets. Working off of advice from Dr. Gabrielle Lyon’s Forever Strong and Dr. Attia’s book Outlive, along with feedback from the Prep Dish community, Allison set out to create a new Prep Dish menu bonus that focuses on protein for optimum health benefits.
Allison gained inspiration from the Prep Dish Paleo Menus and utilized the ease of the Super Fast menus to create four protein-packed dinners and one sustainable, hearty breakfast meal per week. She created these menus to highlight the importance of a protein-rich diet and the result is done-for-you dinner and breakfast meal plans to enjoy all month long. There is no need to count grams of protein on your own; it’s already calculated for you!
During the month of January, all Prep Dish subscribers will receive Protein Boost Bonus Menus. Now is a great time to try out Prep Dish because trial subscribers receive access to the bonus menus as well.
You can look forward to two interviews this month, along with high protein breakfast and lunch ideas featured throughout the month of January on the Meal Prep Monday 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
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Forever Strong by Dr. Gabrielle Lyon https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878/ref=sr_1_1?crid=ZFYVV0SR8TDI&keywords=Forever+strong+dr+Gabrielle+Lyon&qid=1703609050&sprefix=forever+strong+dr+gabrielle+lyon%2Caps%2C94&sr=8-1
Outlive by Dr. Peter Attia https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599/ref=sr_1_1?crid=3P3FQMTKMFRI5&keywords=outlive+peter+attia&qid=1703609785&sprefix=Outlive+%2Caps%2C99&sr=8-1
In episode 202, Allison Schaaf, founder of Prep Dish, wishes you a happy holiday and discusses some of the content you can look forward to on the Meal Prep Monday Podcast in the upcoming year. Listeners can look forward to interviews with special guests who are subject matter experts in different health and nutrition-related fields. The Meal Prep Monday Podcast will also dive into some similar topics as a mini series relating to the interview content.
Allison, who appreciates the benefits of batching tasks for work, managing her family’s schedules, meal prep, and other healthy habits, used a batching approach to conduct her interviews with podcast guests for the upcoming year. This concept is particularly helpful in a busy season of life because the approach creates a definitive start and end date for the task at hand.
Wishing you a very Merry Christmas and Happy New Year!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Podcast topic suggestions or ideas: info@prepdish.com
There’s a new pet at the Schaaf house! Find out who the latest animal is in episode 201, where founder of Prep Dish and small hobby farm owner Allison Schaaf shares about her current menagerie and reveals whether their newest addition could possibly be the best family pet.
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!
Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/
How We Got Our Pet Goat: https://prepdish.com/podcast-show-notes/ep104/
Our Beekeeping Adventures: https://prepdish.com/podcast-show-notes/ep98/
In episode 200, founder of Prep Dish Allison Schaaf discusses her experience with the One Line a Day Journal and suggests a unique and meaningful gift idea for your wish list, or to give to others!
Allison shares insight into her nearly daily practice over the past five years with the One Line a Day Journal, which is a treasured gift she received from a friend. The journal offers enough room to write about one sentence for each day in the year, and is structured so that you can see what was written on that same day from years prior. Allison has enjoyed the ability to peek into previous entries from the same day and see how far she’s come. She’s learned how much of her life really is seasonal, like certain family visits year over year being scheduled on the same weekend as the year before.
The One Line a Day Journal allows writers to document things like weather, milestones with the kids or at work, and special birthday celebrations with friends and family. Allison highly recommends this journal as a gift idea to give to someone, or to ask as a gift for yourself. The gift could also be embellished with a nice pen set if your price point is on the higher side. Other journaling items she recommends are The Artist’s Way and The 5 Minute Journal.
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!
One Line a Day Journal: https://www.amazon.com/One-Line-Day-Five-Year-Memory/dp/0811870197/ref=mp_s_a_1_4?crid=10WXZTZJ98SZ8&keywords=one+line+a+day+journal&qid=1701313040&sprefix=one+line+a+day+journal%2Caps%2C118&sr=8-4
The Artist’s Way:
https://www.amazon.com/Artists-Way-Starter-Kit/dp/1585429287/ref=mp_s_a_1_4?crid=3JS846XMM46D5&keywords=the+artists+way&qid=1701313154&sprefix=the+artist%2Caps%2C125&sr=8-4
The Five Minute Journal:
https://www.amazon.com/Intelligent-Change-Mindfulness-Reflection-Affirmations/dp/0991846206/ref=mp_s_a_1_4?crid=J9KW4W6KQZFR&keywords=5+minute+journal&qid=1701313206&sprefix=5+minute+%2Caps%2C113&sr=8-4
Best Laid Plans Podcast with Sarah Hart-Unger: https://theshubox.com/best-laid-plans-podcast
Join Prep Dish founder Allison Schaaf for episode 199 as she shares some of her favorite easy prep tips about preparing for the holidays.
As we head into the beginning of December, it can feel like we’re already in the thick of holiday season, but there is still a lot we can do to prepare ahead and make time together with friends and family more relaxing, enjoyable, and easy. Allison recommends focusing on these key categories for the month ahead as well as daily schedules:
- Food Prep: not only preparing menus for upcoming events and gatherings, but paying special attention to your regular weekly meals goes a long way this time of year. Planning and preparing some freezer meals for simple heat-and-eat crock pot dishes later in the month ensures you’ll have nourishing food ready for your family during busy weeks.
- Calendar Prep: taking a look at the month ahead as a whole, as well as the details of daily plans, can prevent stress and ensure you and your family aren’t overextended or overscheduled. You can even block off unscheduled time!
- Family Traditions: being intentional and taking the time to include special activities year over year that everyone enjoys is a meaningful way to schedule time during the holidays. This might mean reviewing some traditions, and also setting aside materials, time, and energy to ensure the customs remain a significant part of your month.
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!
Holiday e-cookbook: https://prepdish.com/shop/
Entertainment Bundle: https://prepdish.com/shop/
In episode 198, Allison Schaaf, founder of Prep Dish, is joined by her son, Ivan, to share with you a special mealtime blessing for this Thanksgiving and beyond. Enjoy!
Happy Thanksgiving from Prep Dish to you! We are so very thankful for you, your support, and your part in the Prep Dish community.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Now through Monday November 27, get 2 months FREE with code FREE2 when you purchase our Yearly or Premium subscription - PrepDish.com/shop
In episode 197, Allison Schaaf, founder of Prep Dish, shares a routine that she and her husband started several years ago when they discovered a wonderful way to practice gratitude daily.
The Schaaf household has expanded to include two children, and Allison’s family practice of gratitude has evolved as well. The day ends with the family gathering together and sharing 2-3 appreciations about each of the other family members from the day. Sometimes sweet surprises in what the kids have remembered even pop up in this special family routine!
Allison offers this gratitude practice as a wonderful way to nourish your soul, and those of each of your family members, especially in this season of Thanksgiving. She has found it truly helps everyone feel especially appreciated and loved.
Happy Thanksgiving from Prep Dish to you! We are so very thankful for you, your support, and your part in the Prep Dish community.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In episode 196, Allison Schaaf, founder of Prep Dish, chats about her experience with healthy screen time and how she navigates a nearly screen-free environment with her young kids.
One way Allison maintains a limited screen environment is that she and her husband do not have a TV in their home, which has helped eliminate the temptation to turn it on. While Allison and her family do turn to the computer for occasional help answering her sons’ big questions about the world, or to say hello on FaceTime to far-away family and friends, Allison offers several other opportunities to entertain her two young boys:
CD player
TonieBox for stories and music
Yoto Mini for audio while traveling
Time outside
Creative play
Artwork
Reading
Allison sees several benefits of this simplified, limited-screen environment for herself and her family, including that her children are very creative and use their imaginations to explore at home and outside. She also finds that it creates a somewhat quieter environment, which is helpful to her sensitivity to noise, though the usual kid sounds and music are ever present! How do you determine healthy screen time rules at your house?
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In episode 195, Allison Schaaf, founder of Prep Dish, talks about recently noticing how her morning and evening routines differ and discovering what could be switched for a more productive day. She also gives tips for making a daily routine that maximizes your morning and evening hours.
With the change of seasons and moving from a summer schedule into a fall and school schedule, Allison took a look at her typical morning and evening routines to see if anything needed to shift to optimize her day. Knowing her own sleep personality chronotype based on information shared by Michael Breus, Allison began an adjustment from a later sleep schedule in the summer to an earlier one once fall came around, along with updating the sleep schedule of her children.
Allison shifted some of the tasks in her evening routine to morning and decided to incorporate preparation for the morning into her evening routine, such as preparing her lemon water and tea items for the morning and setting out items she’ll need to prepare the family breakfast. She encourages the idea of reevaluating what your bedtime and waking times look like during any transition from one annual season to another, or shifts in your daily schedule.
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!
Sleep Chronotypes Ted Talk: https://www.ted.com/talks/michael_breus_learn_the_perfect_hormonal_time_to_sleep_eat_and_have_sex?language=en
In episode 194, Prep Dish founder Allison Schaaf discusses one of the advantages of meal planning, and how it provides many opportunities to add variety to your meals. Allison offers seven top ways to diversify your plate such as:
Think Seasonally: Looking to produce that’s harvested in the fall and winter can lend to cooking up more soups, stews, and chilis when the temperature drops, and doing more grilling, or making a summer salad the basis of your meal in the warmer months can add some seasonal variety to your meal prep.
Change the Protein: Can you substitute something else instead of your usual go-to, or try a different cut of meat? The farmer’s market might offer something different, or try visiting your local grocery store’s fish counter to see what you haven’t tried yet. If you use the Prep Dish meal plans, try swapping out the protein in a family favorite meal to add variety.
Taste the Rainbow: Color can be a great way to incorporate variety into your diet. There are different nutrients represented in the natural pigments of foods, and adding in a diverse range of hues to your meals can up your nutritional game.
Look to New Cuisines: We tend to gravitate toward a certain favorite cuisine profile and add it as a heavy rotation when we’re making meals. Perhaps Mexican food or Italian makes its rounds weekly in your home. If you’ve avoided cooking up some recipes because they seem too involved or complicated, you could be missing out on a variety of new flavors that you’d otherwise enjoy. Is there a new cuisine you could try?
Add Texture: There’s a tendency to offer up softer foods, especially when cooking for kids. However, we’re doing them a disservice by avoiding tougher or crunchier foods because children and adults alike can benefit from deep jaw stimulation through the process of chewing food. Try representing many different types of textures when planning your family’s meals.
Temperature Check: Consider temperature when meal prepping. As a nod back to seasonal meal prep, planning out a chilled gazpacho in the heat of the summer, or a soothing bowl of soup to ward off the winter’s cold can add just the right variety your family needs.
Change the Composition: How are you serving up your meals? Assess whether you usually navigate toward stir-frys, or perhaps the plate is often served up with a protein, vegetable, and starch separated out. See how mixing up the way food is served offers more variety in your meals.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In Episode 190, Allison Schaaf, founder of Prep Dish, chats about a recent vacation she and her family took to Panama and offers her best tips for flying with kids. Pro tip: snacks are essential!
Allison’s top tricks for a better flying experience with kids include
- Having age and experience in your corner. The more children are exposed to air travel, the easier flying becomes. And as children get older, they tend to have (and create) an easier experience with air travel. Going on longer flights from the start helps make the shorter trips more palatable for all.
- Finding direct flights and avoiding time changes if possible. When traveling for pleasure, attempting to choose destinations that offer direct flights and are in your same time zone can be incredibly helpful for kids. You’ll avoid jet lag adjustments and the hustle of catching connecting flights, and be able to focus on exploring a new place with your family.
- Investing in a color reveal activity book, such as the Melissa & Doug Water Wow sets. These types of kids’ activities are luggage friendly as you only need one “coloring” accessory and can provide a lot of in-flight entertainment for the family.
- Brining new toys or activities to enjoy on the plane. This does not necessarily mean needing to purchase several items for your kids, but could include some items that the kids haven’t played with recently. Resurrected toys and activities for the win!
- Using books as entertainment or travel distractions. There’s nothing quite like getting lost in a good book or audio book to pass the time during a flight.
- Remembering to pack the headphones for in-flight screens or music. These can be a great way to entertain kids during their air travel.
- Snacks, snacks, and more snacks! Having a variety of snacks and bottled water on hand is really helpful while flying, especially if something gets delayed or doesn’t go as planned.
- Don’t stress!
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:
Activity book: https://www.amazon.com/Melissa-Doug-Reusable-Water-Reveal-Activity/dp/B08DJYTWGG?source=ps-sl-shoppingads-lpcontext&ref_=fplfs∣=ATVPDKIKX0DER&th=1
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
What are some of host and dietician Allison Schaaf’s current favorite gluten free foods and drinks? Allison discusses her top picks in episode 192!
Highlights include:
Siete Brand Enchilada Sauce. This brand has tasty tortillas and tortilla chips as well.
Primal Kitchen Buffalo Sauce
Holidaily Brewing Co. Big Henry IPA
LMNT electrolyte in the Chocolate flavor, prepared warm with a splash of your favorite milk!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Be a guest on the Meal Prep Monday Podcast: info@prepdish.com
https://sietefoods.com/collections/enchilada-sauce
https://www.primalkitchen.com/products/original-buffalo-sauce
https://holidailybrewing.com/beers/
https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?variant=31703777181719
In Episode 191, Prep Dish founder Allison Schaaf discusses batching her fitness routine, and the option of making adjustments when enthusiasm dwindles.
Many healthy habits can work well if they are batched. Allison has talked about the importance of strength training and incorporating this healthy habit into her life with this approach. For a while, Allison was batching her weightlifting with a trainer and this worked great. But, as seasons of life evolved, Allison found herself feeling lukewarm about her scheduled strength training.
After an honest discussion with her coach, the strength training goals were approached from a different angle: Allison would focus on one type of lifting four times per week, but in shorter intervals instead of batching her lifts two days per week as she had been doing. This new method, essentially un-batching her workouts, renewed Allison’s enthusiasm for her healthy habit and has been working well in this season of life. This mental shift was a big part of getting back Allison’s motivation to keep striving for her fitness goals.
Other healthy habits that Allison continues to batch are laundry, errands, work tasks, and meal prep. Are there healthy habits in your life that may be over-batched? Daily life rhythms evolve and change over time. If you’re in a season where a healthy habit approach is not serving you optimally, it may be a great time to see if dialing back a batched approach is just what you need.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Ep137 Strength Training: https://prepdish.com/podcast-show-notes/ep137/
Before diving into her recommended memoirs to read this fall, Prep Dish founder Allison Schaaf announces an exciting opportunity for Prep Dish customers to share their meal prep stories, and offers a support resource for October’s National Pregnancy and Infant Loss Awareness Month in Episode 190.
Announcement: You’ve used Prep Dish in your home, now we’d love to hear from you on the Meal Prep Monday Podcast! Allison is opening up the opportunity to share your own personal experience with Prep Dish as a guest on her show. No previous podcast experience is required and we’d love to hear your story - how you shop for food, plan your meal prep, and create Prep Dish masterpieces for yourself and your family. If interested, please inquire at info@prepdish.com.
October is National Pregnancy and Infant Loss Awareness Month. The Miscarriage Hope Desk (http://miscarriagehopedesk.com ), founded by Allison Schaaf, is a helpful resource and community for anyone whose personal story involves miscarriage, recurrent pregnancy loss, or infant loss.
Allison has been enjoying several memoirs recently through Libby (a public library downloadable book collection), books borrowed from the library, or through Audible. Her top memoirs to check out this season include:
- Greenlights by Matthew McConaughey (audio is read by Matthew and very entertaining)
- Elizabeth Taylor: The Grit and Glamor of an Icon by Kate Ansersen Brower
- Never Broken: Songs Are Only Half the Story by Jewel (audio is read & sung by Jewel)
- Friends, Lovers, and the Big Terrible Thing by Matthew Perry
- Inside Out: A Memoir by Demi Moore
- The Happy Texan: Adventures of a Rock & Roll Truck Driver by Michael Inman (Allison’s neighbor - your local community is made up of people with many wonderful stories to tell!).
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Be a guest on the Meal Prep Monday Podcast: info@prepdish.com
Miscarriage Hope Desk: http://miscarriagehopedesk.com
Audio Books
Libby, by OverDrive App: http://overdrive.com
Audible: http://Audible.com
Episode 189 highlights easy vacation meals for family from Allison Schaaf, Prep Dish founder and travel enthusiast. Allison covers a recent trip to Panama that she and her family took and discusses ideas about how to handle meal prep and meals while traveling. She notes the benefit of splitting time between a hotel and an Airbnb as it relates to both local flavors and familiar tastes.
Allison’s recommendations include:
- Using the “Find Me Gluten Free” app if you or someone in your family needs a Gluten Free menu. This app creates an easy way to navigate local restaurants to meet everyone’s dietary needs and experience authentic cuisine while traveling.
- Making sure to stock up on snacks and water bottles, whether you’re staying at a hotel or an Airbnb. Snacks, regardless of the traveler’s age, are essential while vacationing!
- Setting out to maintain a good balance of eating meals out versus eating meals in when you’re vacationing with your family. It’s always exciting to enjoy a location-specific culinary experience, but familiar flavors from home are comforting, especially to children.
- Experiencing local produce through your senses. Shopping at a local market during international or domestic US travel allows you and your family to really immerse yourselves in the sight, feel, aroma, and preparation of authentic local cuisine.
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:
App: https://www.findmeglutenfree.com/
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In Episode 188, Prep Dish founder Allison Shaaf shares a brief history of Prep Dish and her behind the scenes experience in the Prep Dish test kitchen. Allison discusses some of her most noteworthy takeaways from testing recipes in the kitchen.
Allison’s biggest takeaways from testing meal plan recipes include
- Accountability: the meal plan editor relies on Allison’s feedback from the meals she’s editing each week to optimize recipe success. From a customer’s viewpoint, there’s also accountability on a financial and time investment with the Prep Dish menus.
- Expanding her family’s meal experience and flavor palate. Being part of the Prep Dish test kitchen process gives Allison’s family something new to try and the opportunity to stick to the original recipe without incorporating substitutions. They have experienced many new flavors and pleasant surprises among some new family-approved recipes.
- Opportunities to delegate the food shopping and preparation. Being in the test kitchen really helps Allison think like a Prep Dish customer instead of solely wearing the home chef’s hat. Delegating food shopping, food preparation, and dish day serving instructions allows everyone in her family to participate in the family’s meal prep process.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
This post includes affiliate links. Thank you for supporting Prep Dish!
In Episode 187, Prep Dish founder Allison Shaaf discusses a recent evaluation and update of her family’s meal prep schedule, including when grocery orders are made, food shopping takes place, and when food is prepared.
As a new school year begins, one season changes to another, or even as family dynamics evolve, it can be helpful to reevaluate what’s working in the meal prep process in your home and what could be updated to reflect a rhythm that optimizes your time, energy, and season of life.
Allison shares how recently switching up the day of the week that her grocery order takes place and the day she’ll schedule the food pickup and prep truly lightens the meal workload when she’s spending time with her family. Allison also continues to use helpful tools like curbside pickup at her local grocery store and a Butcher Box subscription to enhance this recently updated food prep routine.
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!
Butcher Box: https://butcherbox.pxf.io/YgeMMm (
In episode 186, Prep Dish founder Allison Schaaf shares how applying the concepts of consistency and batching to swim lessons for her kids has encouraged huge progress. As part of encouraging consistency, we’ve had to build the habit of getting in the pool every day.
For us, habit stacking has been huge for this. We either get in the pool right before lunch or right after dinner, using mealtimes as a touchstone for building our swimming habit.
This same idea of honing skills and building habits a little bit at a time can be applied to meal prep and our Prep Dish meal plans as well. If you’re not in the habit of meal prep or even of cooking home-cooked meals, you don’t have to go all-in and risk burning out. You can incorporate one part at a time until the habit is strong.
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:
Ep #141: Batching is Freedom: https://prepdish.com/podcast-show-notes/ep141/
In episode 185 of Meal Prep Monday, Prep Dish founder Allison Schaaf shares 4 things she learned from hosting a half birthday party for her son, including tips for make ahead party food.
What’s on the menu?
- Grapes
- Orange Wedges
- Bell Peppers
- Popcorn
- Cheese Sticks
- Cheese Board
- Cake and Ice Cream
- Lots of Beverage Options
My Takeaways:
-
I loved the approach of low stress food, with a focus on the cake and ice cream. I made a homemade strawberry cream cheese frosting. I also made a honey ice cream with honey from our bees.
-
I kept in mind having foods that were easy to grab in individual portions for the kids. The oranges were cut into wedges. The popcorn was in individual cups. The bell peppers were the mini size. I used scissors to cut the grapes in mini bunches. All of these touches were easy but made the food more approachable and kid friendly.
-
I made a last minute purchase of coconut water and that went over really well. It’s a nice item to include for a summer party.
-
I included a nicer option for the adults, a cheese board with fancy cheeses and things.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Party Menus: https://prepdish.com/shop/party/
10 Considerations on Beekeeping: https://prepdish.com/podcast-show-notes/ep98/
Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/
In episode 184, Prep Dish founder and meal prep expert, Allison Schaaf, continues this summer miniseries on ice with a focus on two things she’s loving this summer.
1. Ice dunks
I’m loving dunking my face in a big bowl of ice water both in the morning and at night every day. It’s supposed to help with inflammation and puffiness but it also just feels amazing when it’s hot outside!
2. Cold Showers
I’ve been taking a cold shower every day. I’ve tried it in the past but because it’s so hot in Texas right now, this actually feels amazing. I just jump into the shower right when it turns on instead of letting the water warm up first. This works out to about a minute and a half of cold water.
I love doing this in the morning after my morning walk. I feel like it prepares my brain to do hard things the rest of the day.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In episode 183, Prep Dish founder and iced tea enthusiast, Allison Schaaf, shares her tips on making the BEST homemade iced tea.
1. Find the perfect tea for you.
For me, I’m loving red raspberry iced tea. It’s caffeine free, healthy and tastes a little bit more like traditional iced tea. Quick caveat - it has a lot of health benefits but you shouldn’t drink it to excess.
I also love iced hibiscus tea, which is another naturally caffeine free herbal tea option.
2. Buy in bulk.
If you can find a tea you love that you can buy in bulk, or at least buy loose leaf, you’ll enjoy considerable cost savings.
3. Consider how to store the tea.
Once you find a tea you love, make a big enough batch for a few days or a week. I actually like storing in a Cotes de Roses rose bottle because it has a beautiful bottle that works well to store in the fridge.
I brew a very concentrated cup of tea and then add water to it, which is easier than brewing a huge batch.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Siply Teas:https://sipsiply.com/
Cotes de Roses Wine: https://www.wine.com/product/cote-des-roses-rose-2022/1255260?state=CA&s=GoogleBase_CSE_1255260MA_FIREWORKS_type_Wine_RosWine_Ros&showpromo=true&promo=FIREWORKS®ion_id=000010&utm_source=google&utm_medium=cpc&utm_term=&utm_campaign=DEPT_SHP_Google_Performance%20Max_All_Core_NAMER_US_Wine_ROAS_BAU_19.99under_-_-&gclid=Cj0KCQjwho-lBhC_ARIsAMpgMoe2w0AmcA5SsT_NanDOGxHwv6hr7G27MZ75jevEAMDPK98GzteZfLUaAjrIEALw_wcB&gclsrc=aw.ds
Prep Dish founder Allison Schaaf shares details about an open position here at Prep Dish. We’re looking for a Marketing Assistant and Content Creator. The position includes:
- Writing show notes for this podcast
- Content creation - this includes graphics in Canva for both Prep Dish customers and marketing materials
- Assisting in managing the affiliate program and marketing, including writing newsletters and putting together sales copy
- Helping with the Prep Dish Instagram account, including creating graphics and writing captions
- Updating content on the website - this includes knowledge of Wordpress
- Learning new software as needed
- Testing recipes on occasion
- 8-12 hours per week
We’re a small but mighty team here at Prep Dish. We all work independently and offer a lot of flexibility in terms of hours. This is the kind of job you can feel passionate about but that will still allow you plenty of time to prioritize family.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Details about the position: https://prepdish.com/about/hiring/
In episode 181, Prep Dish founder Allison Schaaf shares 3 kitchen gadgets that are worth it, and which ones she does not find worth it.
Kitchen Gadgets that are Worth it
- A Great Peeler
Little gadgets like this can make a big difference in your day to day cooking. The best one will depend on your preferences but find one that’s easy to use that you love.
- Hand-held Citrus Squeezer
While I generally don’t love gadgets that only serve one purpose, I do squeeze a lot of citrus and find this useful.
- A Quality Grater / Microplane
These are great for zesting citrus, grating ginger, grating garlic, fresh nutmeg, etc. The smallest bit of fresh nutmeg can be so delicious in pureed soups!
Kitchen Gadgets I Don’t Think are Worth it
I really steer clear of gadgets that do only one thing like egg slicers, avocado slicers, etc. Instead, I recommend Googling the best way to chop various items. (Or, check out my YouTube channel where I share things like how to slice watermelon!)
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!
5 Tips on How to Simplify Life and Actively Fight Complexity: prepdish.com/podcast-show-notes/ep179/
How to Chop Watermelon: https://youtu.be/0jUsBcopRdY
My YouTube Playlist on How to Chop Various Items: https://studio.youtube.com/playlist/PLZFbto5QrmmjJxk57t9G11lr1YahPZTea/edit
Choosing Quality Kitchen Knives: https://prepdish.com/podcast-show-notes/ep160/
In episode 180, meal prep expert Allison Schaaf discusses the importance of lab work in maintaining your health. One of the best ways to determine where you may have some deficiencies is lab work.
If you find someone who specializes in functional medicine, they are more likely to offer more lab work and more specific information about your results. You can fund nurse practitioners or dietitians who specialize in functional medicine.
The specific things you should get checked will vary based on your personal health history. You may want to get things like vitamin D, hormones, lipid panels, etc. tested.
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!
Find a Functional Medicine Provider:https://www.ifm.org/find-a-practitioner/
In episode 179, Prep Dish founder Allison Schaaf discusses an idea mentioned in the podcast, I will Teach You to Be Rich. The concept is actively fighting complexity and embracing simplicity. This episode includes 5 tangible tips on how to simplify life.
- Finances
When it comes to something like credit cards, I do a lot of initial research but then commit to it and stick with it. I use this same strategy for investing. I don’t continually research once I’ve made a decision. This saves so much brain space!
- Food & Meals
As you likely know, I’m a big fan of having a meal plan and figuring out the food for the week upfront. That way I don’t have to continually revisit and start from scratch.
- What I Drink
I’ve determined that what I usually want to drink at a restaurant is a white French wine. I don’t have to go through a complicated decision making process each time. This applies to other things like what I order for breakfast out, etc. Knowing your preferences simplifies things.
- Clothing
With our house renovations, we have a new closet. I’m trying to be very intentional about only keeping items I really love and having many things I can mix and match so I don’t have an overwhelming volume of clothes.
- Scheduling
I try with both the kids’ schedules and my schedule, to keep things simple. I try to avoid having too many meetings and calls. Instead, we have regular calls at Prep Dish with the same order and process each time. This keeps things simple and 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:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
I Will Teach You to Be Rich podcast: https://www.iwillteachyoutoberich.com/podcast/
Simple Path to Wealth: https://www.amazon.com/The-Simple-Path-to-Wealth-audiobook/dp/B0725RFDPY/ref=sr_1_1?hvadid=410026134426&hvdev=c&hvlocphy=9019256&hvnetw=g&hvqmt=e&hvrand=3141049689044845714&hvtargid=kwd-242242542487&hydadcr=21937_11243204&keywords=the+simple+path+to+wealth+jl+collins&qid=1687464084&sr=8-1
The Curated Closet: https://www.amazon.com/Curated-Closet-Discovering-Personal-Building/dp/1607749483/ref=sr_1_1?hvadid=241895256400&hvdev=c&hvlocphy=9019256&hvnetw=g&hvqmt=e&hvrand=12682220489114390089&hvtargid=kwd-196831307824&keywords=the+curated+closet&qid=1687464254&sr=8-1
In episode 178, Prep Dish founder Allison Schaaf shares 3 ways you can incorporate seasonal items into your weekly meal planning.
Visit a Farmer’s Market
Farmers markets are a great way to support local farmers and to also keep in touch with what’s in season.
Go on an In-Person Grocery Trip
If you’re like me and do most of your grocery shopping online these days, take an in-person trip to the grocery store to see which produce is in season at the moment. Be on the lookout for local items as well!
Grow Your Own Fruits & Veggies
If you’re growing anything edible, talk to a friend or neighbor about doing a swap. For instance, you may be able to swap some of your tomatoes for some of their zucchini so you can enjoy more local, seasonal produce without growing many different items.
Bonus - Use Prep Dish meal plans!
Our Prep Dish meal plans take advantage of seasonal produce items so you don’t have to think about it. Whether it’s cherries in the summer or delicata squash in the fall, we’ll help you tap into those seasonal items.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
My Experience with Lettuce Grow: https://prepdish.com/podcast-show-notes/ep97/
In episode #177, Prep Dish founder Allison Schaaf shares what happened when she gave up TV, podcasts and reading for a week based on Julia Cameron’s book, The Artist’s Way.
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 #176 is inspired by Julia Cameron’s book, The Artist’s Way. It’s a morning workbook so it is a bit of a commitment. One aspect of the program is daily journaling, first thing in the morning.
I really look at mealtime as a sacred time I want to be present for. I find practices like daily journaling can help me achieve that presence.
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 Artist’s Way: https://www.amazon.com/Artists-Way-Spiritual-Higher-Creativity/dp/1585421472/ref=sr_1_4?hvadid=616863381057&hvdev=c&hvlocphy=9019256&hvnetw=g&hvqmt=e&hvrand=16098706020834368236&hvtargid=kwd-468317885&hydadcr=24659_13611768&keywords=the+artists%27+way&qid=1685528325&sr=8-4
In this episode, host Allison Schaaf shares 8 simple ways to avoid toxins in your home.
1. Removing Shoes in the House
This is such an easy one that keeps dirt and other things your shoes have picked up out of the house.
2. Reduce Exposure to Cell Phones, Wifi, etc.
You can set your wifi on a timer or simply unplug it. We also try to keep our phones away from our bodies, and especially away from our kids. We also have a kill switch that switches off the electricity in our house. The exposure is so constant, I like having some breaks.
3. Cleaning Products
I love the brand Force of Nature for household cleaning. You receive a little pouch and make the cleaning solution fresh every week or so.
4. Laundry Detergent
We love the Molly’s Suds laundry detergent in our home.
5. Cloth Diapers
We used cloth diapers for both of our boys and found that it really wasn’t that time-intensive.
6. Using Microfiber for Cleaning
Microfiber picks up a lot of germs even just with water.
7. Use Cloth Napkins
This is more environmental than about avoiding toxins but it is a nice habit that also elevates our meals a bit.
8. Opening the Windows
Letting in some fresh air can help clean the air in your home, especially if you use a gas stove, a fireplace, have just cleaned a lot or have recently painted. Even if you have air filters, opening the windows is helpful as well.
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!
Force of Nature Cleaner: https://www.forceofnatureclean.com/
Laundry Detergent: https://mollyssuds.com/collections/powder-laundry-detergent?tw_source=google&tw_adid=&tw_campaign=19509948361&gad=1&gclid=Cj0KCQjw4NujBhC5ARIsAF4Iv6f2snGzT6EdGlNgqM0w922kKGQCAqiFjG8cnuqAZYr5Ofl0GnOi3q8aAo9hEALw_wcB
In episode 174, Prep Dish founder Allison Schaaf shares how she’s used the same habit formation tools she uses for meal planning toward a new family goal - teaching kids Spanish.
The hardest part about meal prep isn’t the chopping and cooking, it’s forming the weekly habit so that meal prep becomes a way of life. It’s the same way for other habits!
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!
Ep #77 - Creating Prompts for New Habits (Habit Stacking): https://prepdish.com/podcast-show-notes/ep77/
Flip Flop Spanish - https://www.flipflopspanish.com/
This page contains affiliate links. Thank you for your support!
Prep Dish founder and meal prep expert, Allison Schaaf, talks about perhaps the #1 road trip key to success with kids: Snacks. Road trip snacks for kids (and adults!) are essential for the flexibility in routine a road trip requires.
With meal times thrown off, kids may need more snacks on road trips. Keep in mind, your kids may eat less at meals if they’ve had a snack, but that beats a meltdown in my book!
My Ten Favorite Road Trip Snacks for Kids:
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Fruit - Apples, berries, oranges, bananas. Bonus - fruit is hydrating, unlike salty snacks!
-
Crackers
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Cheese sticks
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Chips or popcorn
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Meat sticks
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Baby carrots
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Olives
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Nuts
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Veggie sticks or a veggie tray
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Almond Butter Rice Crispie Bars (or other homemade treat)
Bonus - If you buy eggs at an Airbnb, hard boil any leftover eggs for the road!
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!
Planning a Road Trip with Kids: https://prepdish.com/podcast-show-notes/ep171
Road Trip Meals with Kids: https://prepdish.com/podcast-show-notes/ep172
Kids Cook Real Food (
Meal prep expert and travel enthusiast, Allison Schaaf, shares tips on road trip meals with kids.
- Road Trip Breakfast
If you’re staying in a hotel, definitely look for one with included breakfast. If you’re staying at an Airbnb, pick up some easy breakfast supplies so you don’t have to rush out to find breakfast for the kiddos first thing in the morning.
- Restaurants with Kids
When going to restaurants, especially if you have little kids, try to find somewhere where they can run around a bit outside either before the food comes or after they’re done eating.
- Gluten Free on Road Trips
I also highly recommend the Find Me Gluten Free app if anyone in your family is gluten free. It shows all of the restaurants with gluten free options in the area.
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!
Planning a Road Trip with Kids: https://prepdish.com/podcast-show-notes/ep171
Find Me Gluten Free app: https://www.findmeglutenfree.com/
This page contains affiliate links. Thank you for your support!
Meal Prep Monday host, Allison Schaaf, shares 4 tips on road tripping with kids based on her recent East Coast family roadtrip.
- Choosing Your Route
Roadtrippers is a great app to use to plan locations and route. Think about the total driving time and don’t forget to consider high traffic times in cities.
- Where to Stay
We mostly did Airbnbs and hotels, though staying with family or friends can be a great option as well depending on the ages of your kids and the sleep situation. Don’t forget to consider laundry! Kids go through a lot of clothes and, for an extended road trip, you’ll likely want to include some spots with laundry.
Airbnbs are often not as budget-friendly though, especially if you’re only staying one night, so you may want to balance out hotels and house rentals.
Tip: Give yourself a buffer. We stayed in many spots for just one night but we planned the last stop for three nights. That way we had a buffer if it took longer to get there. It also gave us a chance to really relax before we returned home.
- Buying Ahead
We ordered a box of Dry Farm Wines (https://tracking.dryfarmwines.com/aff_c?offer_id=1&aff_id=1378
Prep Dish founder and Meal Prep expert Allison Schaaf shares 11 changes you can make at the grocery store to save money, without sacrificing quality.
- Swap Packaged Snacks for Whole Foods / Larger Packages
For example, swap apple slices for apple sauce pouches. Not only is this less expensive, it’s also healthier and better for jaw development.
- Switch Ground Meat for Beans
I sometimes do half and half, or ¼ beans with ¾ ground meat to stretch the meal further. I’ve also added in mushrooms to bulk up a meal.
- Buy Large Packages of Oats Instead of Small Packets
There is a huge price difference here!
- Swap for Cheaper Seafood
If you’re a Prep Dish subscriber and you see halibut on the menu, know that swapping out proteins is usually pretty easy. You could use any white fish in place of halibut. You can interchange trout and salmon as well. Just make sure to adjust the cooking times. Don’t hesitate to ask the person behind the fish counter!
- Substitute a Different Ground Meat
If your freezer is stocked with ground beef, use that in place of bison or turkey! Again, make sure to adjust the cooking time as needed.
- For Steak, Choose a Smaller Amount
You can save money by buying a smaller amount of steak and bulking up the sides. You can also swap portobello mushrooms
- Go Homemade for Salad Dressings
This is SO easy, SO much healthier and SO much less expensive! Olive oil and balsamic vinegar is a super easy combo but we have a lot of great ones on our meal plans.
- Buy Shrimp on Sale if Buying Frozen
This applies to other items as well! Stock up when you see it on sale.
- Purchase Ugly Fruits & Veggies
There are a few companies now selling misshapen produce that would otherwise be tossed. I use Imperfect Foods.
- Grow Your Own Herbs
If you use our Prep Dish meal plans, you know we use a lot of fresh herbs. They provide a ton of flavor and elevate meals. Some are pretty easy to grow at home. Mint is pretty easy and rosemary is quite easy where I live. Ask around about your area!
- Have a plan!
This is the best way to save money at the grocery store. Our Prep Dish meal plans do this for you and make sure your meals actually use the perishable items on your grocery list so you’re not left with half packages of produce.
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!
DIY Salad Dressing Tips & Recipes: https://prepdish.com/roundups/diy-salad-dressing-tips/
Video on How I Cook with Herbs: https://youtu.be/0E1Kxd_NZ1A
Today’s episode is inspired by Ramit Sethi’s book, I Will Teach You to Be Rich. What would a “rich life” entail for you?
Prep Dish founder Allison Schaaf shares 3 small splurges that make her life feel rich. Identify these small items now, as they’d be lovely Mother’s Day treats!
- Fresh Flowers
I used to seldom buy fresh flowers because it felt so extravagant but I’ve realized it’s totally worth it for how much joy it brings me. Sometimes I even double up and buy two bouquets!
- New Ink Pens in Different Colors
I like handwriting certain things like planning and brainstorming and I love color coding.
- Socks
Every few years, I like getting all new socks, all matching. This makes laundry so 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!
Ramit Sethi’s I Will Teach You to Be Rich: https://www.amazon.com/I-Will-Teach-You-to-Be-Rich-audiobook/dp/B07QR7GYF7/ref=sr_1_1?hvadid=580750738778&hvdev=c&hvlocphy=9018993&hvnetw=g&hvqmt=e&hvrand=15617017042697245632&hvtargid=kwd-679898583771&hydadcr=22594_13493210&keywords=i+will+teach+you+to+be+rich+ramit&qid=1682361526&sr=8-1
Batching is Freedom - How to Create More Time in Your Day: https://prepdish.com/podcast-show-notes/ep141/
Meal Prep expert Allison Schaaf is talking all things salt today, from both a culinary and a nutritional perspective.
Nutritional Considerations for Salt:
- Most canned items, unless “no salt added,” are high in sodium
- Store bought broth is often quite high in sodium as well
- Soy sauce, even reduced sodium soy sauce, is high in sodium
- Processed meats are high in sodium
- Potassium, found in veggies, helps balance out sodium
Culinary Considerations for Salt:
- Salt meat before you cook it for best results
- Hold your hand up high when salting food for even distribution
- Taste as you go - this is so important!
- Finishing salt serves a purpose too
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!
HU Salty Chocolate: https://hukitchen.com/products/hu-salty
Prep Dish founder Allison Schaaf shares a personal update on the many animals living at her country home.
Chickens - We’re up to 19. We find that 15-20+ works well for us. We replenished with 12 baby chicks in the fall and they’re now almost fully grown.
Goats - Our first goat was a surprise! She showed up at our house and we couldn’t find out where she came from and we kept her. We now have three goats. We may try to milk in the future if one of the females has a baby.
Bees - We did lose one hive in a freeze but still have 5 or 6 going strong. I’m looking forward to getting the boys involved as they get older!
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!
Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/
How We Got Our Pet Goat: https://prepdish.com/podcast-show-notes/ep104/
Our Surprise Baby Goat: https://prepdish.com/podcast-show-notes/ep110/
Our Beekeeping Adventures: https://prepdish.com/podcast-show-notes/ep98/
Meal Prep expert Allison Schaaf shares 5 simple food waste solutions to help you throw away less food at home.
- Make a Soup
This is an excellent way to use up leftover veggies! If you have leftover cooked veggies, I recommend throwing them in a blender and making a pureed soup. You can of course use leftover proteins or rice or pasta in a soup as well!
- Freeze for a Smoothie
This works well for any fruit and for many vegetables, like zucchini, as well. Try to catch the fruit right before it goes bad and throw it in a freezer for a smoothie.
- Make Broth
You can use scraps like onion and garlic peel, carrot and celery scraps, etc. to make broth. I like to keep the scraps in the freezer so they’re ready whenever I want to make broth.
- Feed to the Animals!
If you have animals, you may be able to offer scraps to them! Our goats love banana peels and apple slices. Almost anything the goats won’t eat, we give to the chickens.
- Composting
Anything we can’t give to the animals, we compost.
Bonus - Prep Dish meal plans (or any intentional meal plans) will help you not to buy food you won’t use in the first place. We put a lot of time into making our meal plans strategic so you’re not buying anything you don’t need.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
7 Meal Planning Tips to Avoid Food Waste: https://prepdish.com/meal-planning/avoid-food-waste/
How to Use Leftover Carrots, Celery & Onions: https://prepdish.com/meal-planning/leftover-celery-leftover-onions-leftover-carrots/
How to Reduce Food Waste: https://prepdish.com/meal-planning/reduce-food-waste/
5 Earth Day Tips for Your Kitchen: https://prepdish.com/meal-planning/earth-day-tips/
In episode #165, Prep Dish founder Allison Schaaf shares 7 no-prep vegetables she’s loving lately. The inspiration for this was a personal favorite, whole roasted carrots! (Watch a reel on how to do this on Instagram @ prepdish if you’d like to see!)
7 Super Easy Veggie Sides
- Whole Roasted Carrots
Wash, drizzle w/ olive oil and sprinkle with salt. Roast for an hour to an hour and a half at 325F. You can do a higher temperature for less time if you have something else in the oven (e.g., 375F for an hour) but make sure they don’t burn! These are also great as a base for carrot soup.
- Baby Greens
Baby spinach or baby kale are so nice to have on hand because you can just toss them into a sauce or with meat in a pan with no prep. They also cook quickly!
- Whole Roasted Spaghetti Squash
Similar to the carrots, this takes a long time but very little effort. I like to combine this with actual spaghetti and find that it mixes in quite nicely. I roast it completely whole on a baking sheet - it’s tough to cut raw! Make sure to let it cool before cutting. Scoop the seeds out and serve!
- Cherry Tomatoes & Sliced Mushrooms
I like to combine these because they cook for a similar amount of time. These are nice roasted together. They’re also tasty sauteed, such as with a pasta or an omelet.
- Baked Sweet Potatoes
I throw these in any time the oven is already on. Sweet potatoes are a popular side dish in my house and I also love making sweet potato pancakes on Saturdays.
- Baked Potatoes
Similar to sweet potatoes, this is such an easy no-prep side dish.
- Roasted Garlic
I slice off the very top of a head of garlic, drizzle it with olive oil and salt, wrap in foil and roast for about an hour at a lower temperature.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
15 Easy, Healthy Side Dishes: https://prepdish.com/roundups/easy-healthy-side-dishes/
Chef and meal prep expert Allison Schaaf shares the disadvantages of air fryer cooking and why she does not personally use an air fryer, despite its popularity.
Disadvantages of Air Fryer (Allison’s Personal Experience)
- I couldn’t picture where an air fryer would fit into my cooking routine.
- Most air fryers have nonstick coatings. PFAS (also known as “forever chemicals”) are contained in many nonstick coatings. Many studies show that PFAS can lead to serious health issues.
- I did find a glass air fryer, but didn’t love it. It only fits a small amount of food. For me, I’d rather make a larger quantity of food for efficiency’s sake! I will say it is often quite hot in Texas, so I do get the appeal of not heating up the house. Toaster ovens could be a good alternative for this though.
- I feel better about sticking with cast iron, glass and stainless steel, rather than researching all of the new alternative non-stick materials to see if they’re really safe.
Have a different opinion or an air fryer you love? Pop into our Facebook group and share! I want to know what you think.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Today meal prep expert Allison Schaaf shares 4 tips she’s been using for easy, quick meal prep.
- Ask yourself, is there an easier way to do this?
As you’re chopping and prepping, think through whether there’s a more efficient way to chop. I personally love seeing how other people chop things so I can try out which method works best for me. If you’re like me, check out my YouTube playlist where I demonstrate how I chop different items: https://www.youtube.com/playlist?list=PLZFbto5QrmmjJxk57t9G11lr1YahPZTea
- Make one sauce and use it twice.
For this meal plan, it was a tinga sauce that we used for two different dinners. If you’re going to go through the effort of making a tasty, homemade sauce, why not use it twice?
- Start with lengthier prep items.
For example, if you need to bake some chicken breast, get that started right away so you’re not waiting around at the end. For my meal prep, I stuck some chicken breast in the oven before even doing my mise en place. I would do the same thing for sweet potatoes, spaghetti squash, rice, etc.
- Do meal prep right before a meal.
I love doing my meal prep before dinner to gain even more efficiencies. I’m already in the kitchen, already doing dishes. It just flows easily into serving a meal. Just make sure it’s not too rushed!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
How I Chop Various Items (videos): https://www.youtube.com/playlist?list=PLZFbto5QrmmjJxk57t9G11lr1YahPZTea
In today’s episode Prep Dish founder Allison Schaaf shares 5 small kitchen upgrades that have been making her happier in the kitchen.
Many of these upgrades involve switching from plastic to stainless steel, for both health reasons and simply for quality. Stainless steel is easier to wash, more durable and you don’t have to worry about chemicals leeching into food.
5 Small Kitchen Upgrades:
- Multiple Stainless Steel Bowls - I love having the small and medium size on hand for food prep. They’re also easy to store as they all stack.
- Ice Cream Scoops - I love getting several pints of ice cream for people to choose from when I have dinner guests and I wanted an ice cream scoop for each pint. I bought several stainless steel ice cream scoops and I’ve been loving them!
- Stainless Steel Baking Sheets - Stainless steel is a lot more food safe than many other materials and I love not having to worry about it. The ones I got fit in to the dishwasher which is wonderful. I have three or four of them so I don’t run out when I’m doing my meal prep.
- Stainless Steel Cups, Bowls and Silverware for the Kids
- Tea Strainer - I buy almost all of my tea looseleaf in bulk. I have stainless steel tea strainers and love them.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Stainless Steel Baking Sheets: https://www.amazon.com/gp/product/B078JG1KSP/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Chef & Prep Dish founder Allison Schaaf shares her tips for choosing quality kitchen knives, including her top 3 picks.
This page contains affiliate links. Thank you for your support of Prep Dish!
Purchasing quality kitchen knives is an investment, but a small investment in terms of what you get out of it in both speed and fun in the kitchen. Cooking is so much more enjoyable when you have quality tools.
So many people use a small paring knife for all of their chopping. If that’s you, you can halve your meal prep time by getting a good quality chef’s knife! It’s easier and actually safer to use a sharp, larger knife. I actually bring my own knives on road trips now to avoid this issue!
My 3 favorite quality kitchen knives are:
- Wusthof
- Shun - You can send them your knives to sharpen almost for free!
- Nakano
Look for a knife that feels good in your hand. Make sure it feels balanced in terms of the weight of the blade and the handle. You also want to make sure the blade goes all the way through the handle instead of two separate pieces that connect.
Keeping your knives sharp is also very important. I sometimes sharpen my knives at home but do think taking them somewhere to professionally sharpen is worthwhile every 6 months or so.
You can sometimes find a vendor who sharpens knives at a farmers market or a knife store. There are also companies where you can mail in your knives to be sharpened.
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!
Wusthof: https://www.wusthof.com/
Shun - You can send them your knives to sharpen almost for free! https://shun.kaiusa.com/
Nakano - https://nakano-knives.com/prepdish (
Today I’m sharing 10 of my go-to healthy portable snacks for kids. These work great for adults too! My priority in selecting these was low mess, easy prep items my kids are actually excited to eat.
I’d love to hear your go-tos as well! Message me on Instagram @prepdish or send me a message in our Facebook group, linked below.
10 Portable Healthy Snacks for Kids & Adults
- Apple Slices - I place these in silicon bags like Stasher bags
- Popcorn or Rice Cakes - These can be a bit messier!
- Oranges - I love that we can bring these and just keep them unpeeled to save for another day if they don’t eat them.
- Meat Sticks - I get mine from Imperfect Foods. They have a grassfed meat stick as well as a turkey one.
- Cucumbers - These are a great low mess, easy prep veggie.
- Bananas - This is another one we can just keep unpeeled if they don’t get eaten. If they get bruised, I just throw them in my weekend batch of banana pancakes!
- Cashews - This is a nice shelf stable one I can just keep in my purse or in the car. My kids love pumpkin seeds as well.
- Cheese Sticks
- Plantain Chips - These are definitely a favorite!
- Blueberries
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Banana Pancakes: https://prepdish.com/recipes/gluten-free-banana-pancakes/
Prep Dish Facebook Group (Just request to join and I’ll approve you! You don’t have to be a subscriber) https://www.facebook.com/groups/1537447836539716/
Stasher Bags: https://www.stasherbag.com/
Healthy habits build on each other. Host Allison Schaaf talks about the habit of reading (and how to watch less tv) today.
I’ve been quite intentional about adding more reading into my life over the past year. As a bonus, I’ve found that when I read at night, I automatically watch less tv and spend less time on my phone.
This is the same mindset I recommend with adopting a new way of healthy eating. This is especially true if you’re doing AIP or another restricted diet for medical reasons. If you focus on eating plenty of the foods you can eat, there’s no room left for the restricted items.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
AIP Meal Plan: https://prepdish.com/shop/specialty/aip/
Alkaline Meal Plan: https://prepdish.com/shop/specialty/alkaline/
Reset (Whole30-compliant) Meal Plan: https://prepdish.com/shop/specialty/reset/
Books I’ve Been Reading:
Hold on to Your Kids: https://www.amazon.com/Hold-Your-Kids-Parents-Matter/dp/0375760288/ref=asc_df_0375760288/?tag=hyprod-20&linkCode=df0&hvadid=312130960442&hvpos=&hvnetw=g&hvrand=3153010068446577494&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9018993&hvtargid=pla-457209788354&psc=1®ion_id=674469
Tranquility by Tuesday: https://www.amazon.com/s?k=tranquility+by+tuesday&gclid=CjwKCAiAioifBhAXEiwApzCztnFGQfO5jrWvYhiteER-h-t44LXjUwoCgsYH4tcNUBM9Hv-g-bWutxoC3jIQAvD_BwE&hvadid=602349333266&hvdev=c&hvlocphy=9018993&hvnetw=g&hvqmt=e&hvrand=9757593861283886920&hvtargid=kwd-1664592213304&hydadcr=24956_9954751&tag=googhydr-20&ref=pd_sl_3090178aa8_e
Finance Books
Greenlights (Matthew McConaughey) on Audible: https://www.amazon.com/Greenlights/dp/B08HLW2JXD/ref=sr_1_1?crid=18VY96L4OKSSV&keywords=greenlights+book&qid=1675768374&sprefix=greenlights+book%2Caps%2C159&sr=8-1
This page contains affiliate links. Thank you for your support of Prep Dish!
Today’s episode is all about a much requested topic - easy kids lunch ideas. Prep Dish founder and mom of 2, Allison Schaaf, shares her go-to kids’ lunches. No kids? No problem, these work great for adults too!
If you’re looking for easy, healthy kids lunch ideas, leftovers are one of the very best options! Double or even triple a dinner recipe to have on-hand for lunches. That said, you likely won’t always have leftovers on hand. These are some great choices when you need to cook up something quick:
Proteins:
- Frozen Salmon (or any fish!) - Once it’s defrosted, it cooks so quickly
- Frozen Ground Meat - Use for tacos, burgers, meatballs, etc.
- Frozen Chicken Wings - I get these from Imperfect Foods. Wings cook so quickly and my kids love them!
Veggies:
- Salad
- Green Beans
- Cucumbers
- Zucchini
- Frozen Broccoli
Starches:
- Sweet Potatoes
- Potatoes
- Rice
- Quinoa
Specific Meals:
- Salmon w/ Dill Mayo w/ Frozen Broccoli & Rice
- Burgers w/ Potato Wedges & Cucumbers
- Chicken Wings w/ Baked Sweet Potatoes & Green Beans
Mix & Match:
- Tacos - This is such a versatile option. Use what you have on hand! Different veggies like peppers & onions, any ground meat or leftover roast, salsa, avocado, etc.
- Bowls - This is a great way to use up leftovers! Use rice or quinoa as a base, some meat, beans, veggies and a sauce. Tzatziki or salsa work! Homemade ranch is also a delicious choice. With the kids, I keep the items separate.
- Stir Fry - Shrimp or other protein, any veggies and rice, quinoa or rice noodles. We have a simple stir fry sauce linked below!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Stir Fry Sauce: https://prepdish.com/recipes/easy-stir-fry-sauce-recipe/
Homemade Ranch: https://prepdish.com/recipes/paleo-ranch-dressing/
Imperfect Foods: http://imprfct.us/v/allison_8366 (
Prep Dish founder Allison Schaaf shares a concept from author Laura Vanderkam. This episode will get you thinking about how you view your time and how you want to fill the 168 hours you have each week.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Tranquility by Tuesday: https://lauravanderkam.com/books/tranquility-by-tuesday/
168 Hours: You Have More Time Than You Think: https://lauravanderkam.com/books/168-hours/
Entrepreneur and meal prep expert Allison Schaaf shares what she’s learned from detailed time tracking.
- Most Things Take Way Less Time Than I Think When I time my work tasks, I realize that many tasks take just a few minutes.
- Set a Timer If there’s a task I’m avoiding, I set a time for 20 minutes and see how much I can get done in that time. Many times, the task is complete before the time is up!
- Filler Tasks “Filler tasks” actually take a lot more time than you might realize. This includes things like scrolling through your phone, last minute errands, washing your cutting board every night if you didn’t have a chance to meal prep, etc.
- Feeling “Time Abundant” is a Choice Tracking the time you spend working can help you see how much time you actually get to spend doing other things like spending time with the kids or taking time for yourself.
- Where You Spend Your Time Reflects Your Priorities & Values Seeing how you spend your time in numbers can provide insight on whether how you spend your time is reflecting what you value.
Batching tasks like meal prep can also help you find more time in your day!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
168 Hours: You Have More Time Than You Think: https://lauravanderkam.com/books/168-hours/
Batching is Freedom - How to Create More Time in Your Day: https://prepdish.com/podcast-show-notes/ep141/
Prep Dish founder Allison Schaaf shares her other passion project today, Miscarriage Hope Desk. She founded Miscarriage Hope Desk after experiencing multiple miscarriages herself and strives to provide miscarriage support, science-backed articles and an extremely supportive community for anyone struggling with miscarriage or infertility.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Miscarriage Hope Desk: https://miscarriagehopedesk.com/
Miscarriage Hope Desk Podcast: https://miscarriagehopedesk.com/podcast/
Allison’s Fertility Journey: https://miscarriagehopedesk.com/about/allison-schaaf/
Do you have some big dreams you want to work toward? Prep Dish founder Allison Schaaf shares how writing down her goals and intentions has made a big difference in achieving them.
She shares both professional goals for Prep Dish and personal goals like traveling to 40 countries before turning 40.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish founder and mom of two, Allison Schaaf, shares how she adjusts the weekly Prep Dish meal plans to meet her family’s needs. She walks through the January week 3 Super Fast meal plan and how she makes substitutions and edits quantities to make the most of the meal plan.
Meal Planning Tips - How to Customize a Meal Plan to Work for You
Quantity - My go-to is to double most of the recipes. My family eats most of our meals at home so we generally eat each meal once for lunch and once for dinner. There are some items I don’t double though, like garlic and fruit, as I usually already have those items on-hand.
Subs for Preference - I often sub lettuce for collard greens for wraps as it’s easier for my kids to eat.
Kid-Friendly - I sometimes add extra carbs to make sure the meals have enough carbs for the kids. For example, I like to do a 50-50 mix of cauli rice or broccoli rice and regular rice.
Protein - I sometimes switch up the protein based on what I have from Costco or Butcher Box. I also double or even triple the amount of protein to meet my family’s needs. This is also a great place to comparison shop in terms of prices for different cuts of meat that week.
Sauces - I often double the sauce recipes because I love to have a homemade sauce on-hand to liven up meals.
Allergies / Intolerances - I sub walnuts and pecans due to an intolerance. We include subs for common allergies, like nuts, in our weekly subscriber newsletter.
Spices - Over time, you won’t have to buy the spices every week as we use many of the same spices from week to week.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Super Fast Meal Plans Video: https://youtu.be/qzuuAn1jGgo (
In episode 151, Prep Dish founder Allison Schaaf shares tips on customizing the Prep Dish meal prep meal plans to make them work for you. This includes lots of tips and advice straight from real life Prep Dish subscribers!
Meal Prep Tips from Subscribers:
- One subscriber adds meat to vegetarian meals and adds a carb to any low carb meal. Adding in a favorite side dish is a great way to make meals your own or stretch meals further for a bigger family.
- Using separated recipes instead of the meal prep instructions works well for one family.
- Another subscriber uses the gluten free meal plans because she loves the recipes but subs non-gluten-free items for gluten-free.
- One subscriber said she doubles all of the recipes. She also subs pork chops for fish and subs ground beef or pork for ground chicken or turkey. She subs a whole chicken for a specific cut of chicken to save money. Finally, she’s found a friend to do Prep Dish as well, which has made it a lot more fun!
- A low carb subscriber said she adds carbs for her husband and kids. Adding in some rice or bread to make the low carb meal plans work for kids is a great tip.
- One person said she used a scale for the salad dressings for a while to get the ratio more exact, and now she can just eyeball it.
- Another subscriber subs veggies based on what’s on sale and also swaps for allergies. Our weekly subscriber newsletter always includes tips for subbing for allergies!
- Deconstructing meals can make them even more kid-friendly. This also makes it easier to mix and match to make new meals!
- Adding legumes to recipes is an excellent way to bulk up a meal in a budget-friendly way. Including half legumes and half meat is a good way to do this.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/
In this episode, Prep Dish founder, Allison Schaaf, shares how she’s using time as the foundation for new year goal setting in 2023.
In thinking about goals for the new year, I ask myself, what are my values? What is really important to me? These are the things I’m reflecting on and reevaluating as we head into a new year:
- Date Night: This has become so important to me after we had kids. Knowing I have a regularly scheduled time when this can happen and getting it on the calendar has made this doable for me.
- Movement: Again, scheduling this in at a regular time makes this easy and takes away the constant mental effort of trying to fit it in.
- Daily Walks: I’ve built in a minimum 20 minute walk into my daily schedule and it really energizes me.
- Meals: I base my meal prep time on grocery pickup as we live far from the grocery store. I know that Tuesday works best for me for grocery pickup so I plan around that. I periodically reevaluate and make sure our weekly rhythm is still working for us.
- Reading & Learning: To make more time for reading, I’ve cut back on tv time. I’ve also tried to be more flexible with fitting in more learning and growth-based reading earlier in the day.
- Travel Planning: I want to be better about planning trips in advance and getting them on the calendar.
- Flow of the Week: I like to reflect on my weekly rhythm and the flow of the week and make sure it’s still working for me.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Ep #137 - Strength Training: https://prepdish.com/podcast-show-notes/ep137/
Ep #141 - Batching: https://prepdish.com/podcast-show-notes/ep141/
Tranquility by Tuesday: https://www.amazon.com/Tranquility-Tuesday-Ways-Chaos-Matters/dp/0593419006/ref=asc_df_0593419006/?tag=hyprod-20&linkCode=df0&hvadid=564685171189&hvpos=&hvnetw=g&hvrand=10429607676466212358&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9019256&hvtargid=pla-1634736753566&psc=1
In this episode host, Allison Schaaf, shares tips and lessons learned for setting up a temporary kitchen during renovations or home repairs. She just underwent a kitchen renovation and wishes she had done these two things differently!
Two things I wish I had done:
- Freezer Meals - More freezer meals would have been so helpful!
- Set Up a Temporary Kitchen Sooner - What are you losing access to? If you won’t have a fridge, you may need to get a mini fridge (or borrow one!) Will you have access to the stove, oven, sink? If not, what are you going to do instead?
For our recent renovations, we set up shelves in our dining room with bowls, plates, silverware, some cooking utensils, a knife and cutting board and some pantry items.
In terms of cooking, I used a plug-in griddle for anything I would normally cook in a pan on the stovetop. My rice cooker also came in handy! An Instant Pot and slow cooker also work well without kitchen access.
Having a good sink was also a challenge. We have a utility sink we set up as a dishwashing station with a table next to it. Thinking through all of the things you’ll be missing and establishing a temporary kitchen setup is really helpful during a renovation!
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!
Homemade Freezer Meals: https://prepdish.com/meal-planning/homemade-freezer-meals/
10 Freezer Meal Prep Hacks: https://prepdish.com/meal-planning/freezer-meal-prep-hacks/
10 Healthy Freezer Breakfasts: https://prepdish.com/recipes/freezer-breakfasts/
3 Ways I Use My Rice Cooker: https://prepdish.com/podcast-show-notes/what-can-you-cook-in-a-rice-cooker-3-ways-to-use-your-rice-cooker-l-ep129/
In today’s episode Prep Dish founder, Allison Schaaf, shares her experience with the Oura ring after using it for a little under a year.
What is the oura ring? It’s a ring you wear on your finger that tracks fitness, sleep and different related numbers. Here are a few of the features I use the most:
Sleep - It tells you the number of hours you spent in bed vs actually asleep. It also tells you resting heart rate, HRV (heart rate variability), etc. Using this over time can help you see how eating times, workout times, etc. impact your sleep. It also tells you deep sleep and REM sleep numbers. The trend data it shares is also quite interesting.
Restorative Time: The Oura ring also tracks restorative time throughout the day, which measures times of lower heart rate.
Activity: It will alert you if your active time throughout the day does not match the goals you’ve set, which can be motivating.
Body Temperature: It measures body temperature as well which can be really interesting. A recent study actually shows that the Oura ring can detect pregnancy much earlier due to the rise in body temperature.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Miscarriage Hope Desk: https://miscarriagehopedesk.com/
Oura Ring: https://ouraring.com/
Chef & RD Allison Schaaf shares 4 food gifts she loves to give and receive for different occasions.
- Soup
I recently received a gift of soup with gluten free rolls and cookies from a company called Spoonful of Comfort. They have great gluten free options if needed. Of course, if there’s someone local, it’s nice to give a homemade gift like soup or lasagna as well.
- Baked by Melissa Cupcakes
I recently sent these to the Prep Dish team members to celebrate Prep Dish’s 10 year anniversary. These are healthier cupcakes but are SO tasty with amazing flavor options. They’re fun because they’re really small but that means you can try lots of different flavors.
I’ve also sent a little mimosa kit with mini prosecco with blood orange juice along with the cupcakes.
- Shipped Whole Foods Order
I do this a lot because I like being able to pick and choose. I always include flowers, often lilies, some of my favorite dark chocolate and some fruit. Other items will depend on the person and the situation. This is a great way to put together a gift without paying the surplus of a pre-curated gift company.
- Handmade Coffee Mug
I’ve also sent a handmade coffee mug, I think from Farmhouse Pottery, with some of my favorite teas and nut pod creamers.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/
Spoonful of Comfort: https://www.spoonfulofcomfort.com
Baked by Melissa Cupcakes: https://www.bakedbymelissa.com/
In episode 146 Prep Dish founder, Allison Schaaf, shares details of her recent kitchen remodel including favorite parts, decisions on countertops and lessons learned.
- Instant Hot Water: You have to be careful to warn people but it is so useful! It’s wonderful for tea, hot water with lemon, etc. I also use it a lot when washing stainless steel pots and pans as well as the kids’ water bottles to sanitize them.
- Countertops: We went with quartzite and, so far, are really happy with it. It’s more durable in terms of staining but has a beautiful look similar to marble.
- Built-in Trash & Recycling: Aesthetically, it’s nice to have it hidden but it is nice to be able to pull out the trash can during meal prep for efficiency purposes.
- Second Dishwasher: This hasn’t been installed yet but my favorite brand is Miele. I love that they have a cycle for wine glasses! They also have a quick cycle that I love.
- Lighting: We updated these to be more our preference.
- New Island: Having more workspace near the refrigerator has been really nice, even though I didn’t know I needed it! It feels like a more efficient setup.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Episode 130 - My Dream Kitchen: https://prepdish.com/podcast-show-notes/ep130/
Eric Jorgenson has a concept of 4 types of leverage. In today’s episode, Prep Dish founder Allison Schaaf dives into how each of these 4 types of leverage applies to meal prep and meal planning.
4 Types of Leverage as They Relate to Meal Planning
- Tools
What are some tools you could leverage to up productivity? One example is a food processor. If chopping takes you a long time, the food processor can save you a ton of time.
- Products
Prep Dish is a great example here! Prep Dish meal plans give you time back in your day because you no longer have to spend time searching for recipes or making a grocery list.
- People
How can you have other people help out with your meals? If you are using the meal plans, you can easily hand off the meal plan to your spouse, older kids, babysitter, etc.
- Capital
You could pay for a chef to come into your house and make all of your meals 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!
Eric Jorgenson: https://www.ejorgenson.com/
This post contains affiliate links. Thank you for your support of Prep Dish!
Prep Dish founder Allison Schaaf shares 5 delicious, healthy fall beverages she’s loving lately.
- Ghia
This is a non-alcoholic aperitif. It tastes like a fancy cocktail but with no alcohol. With ginger, rosemary, orange peel extract and juices, it tastes amazing and feels fancy! You can serve it with sparkling water.
- Trader Joe’s Pumpkin Cider
For an alcoholic option, this cider is tasty, and gluten free! It tastes a bit more like a beer than a cider, not too sweet or fruity. It is a bit heavily spiced but I liked it overall.
- Teas in Bulk
If you drink tea every day like I do, buying in bulk makes sense financially and avoids the waste of individually wrapped tea bags.
I like Tulsi tea to start the day and then caffeine free rooibos chai.
- Iced Tea
If you’re having a hot fall like we are here in Texas, iced tea is a good option. I’ve been particularly loving raspberry leaf tea and the mint lavender tea from Siply iced.
- Golden Milk Lattes
I’ve always loved golden milk lattes but I just found an option on Amazon that I love even more than my homemade version (linked below).
It is so smooth and so 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!
Ghia - https://drinkghia.com/
Dry Farm Wine - dryfarmwines.com/prepdish (<< Prep Dish is a Dry Farm Wines affiliate. Thank you for supporting Prep Dish!)
Siply Mint Lavender Tea - https://sipsiply.com/lavender-mint-organic-honeybush-blend/
My Favorite Golden Milk Latte Mix: https://www.amazon.com/gp/product/B07P1G72N3/ref=ppx_yo_dt_b_search_asin_image?ie=UTF8&psc=1
Meal Prep Monday is back! After a couple of months off from podcasting, host Allison Schaaf is back and full of ideas for upcoming episodes. In this episode, she shares what she’s been up to as well as some topics she’s excited to talk about in the coming weeks.
Upcoming Topics:
Freezer Meal Prep
Getting Healthy Sleep
Travel With Toddlers (including food!)
Kitchen Remodel - What went well, what didn’t
How to Handle Meals During a Renovation
“Super Thinking” Time - How to Create More Space in Your Life
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
In episode #142, Prep Dish Founder, Allison Schaaf, shares that we will be taking a break on this podcast for the next 3 months. Please subscribe so we will show up in your podcast feed when we are back in November 2022!
In the meantime, we recommend searching through previous episodes at https://prepdish.com/mealprepmonday/ and connecting through our other resources! See you soon in November =).
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:
Sign up for our free newsletter: prepdish.com/podcast
Follow me on Instagram @prepdish
Email info@prepdish.com for any episode requests
Join our super supportive Facebook group! https://www.facebook.com/groups/1537447836539716/
Check our blog for weekly recipes & resources: https://prepdish.com/blog/
See recipe videos & tips on my YouTube channel: https://www.youtube.com/prepdish
Prep Dish founder Allison Schaaf talks about different ways she uses batching to make life easier and to create more time.
- Meals: The Prep Dish meal plans focus on batching meal prep. I also use batching for other meals not covered by the meal plans. Chop your produce all at once. It saves a lot of time! Similarly, you can double or triple a salad dressing recipe and use some of it as a marinade. Any time I make a recipe that freezes well, I double or triple the recipe and freeze some to save my future self time.
- Laundry: My husband and I do laundry once every two weeks. This is so much more efficient than always feeling like you need to throw a load in.
- Work Items: For example, I batch podcast episodes. I record at least a month’s worth of episodes at once rather than getting my microphone out each week. We use a similar strategy with newsletters and social media. I try to schedule all of my calls on Tuesdays so I don’t have calls distracting me every day.
- Mail: I don’t sort through the mail every day. Some tasks like this don’t need to be done daily. I also choose the Amazon delivery day for receiving packages so I don’t have to break down boxes, etc. on multiple days.
- Email: I try to check my email every 24 hours but if there’s nothing urgent, I either respond once a day or every other day. I do the same thing with text messages. Having my phone off is so much less distracting.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Chill and Prosper podcast with Denise Duffield Thomas https://www.denisedt.com/podcast
Using Batching to Boost Efficiency: https://prepdish.com/podcast-show-notes/ep107/
Does batching have to be boring? https://prepdish.com/podcast-show-notes/ep38/
3 Ingredient Marinades: https://prepdish.com/podcast-show-notes/ep49/
Prep Dish is celebrating its 10 year anniversary! In this episode, host Allison Schaaf shares 10 business lessons learned from the first decade of the company. Here’s to ten more years!
- Have a plan! Looking back at the original Prep Dish planning documents, so much has stayed the same. Having a plan and writing it down is powerful.
- Trust that it will happen. You have to have the confidence to keep pushing even if no one else understands your vision.
- Have an internal support system. Having people to support you along the way is essential. Don’t be afraid to outsource things and build a support system.
- Have an external support system. Accountability groups, masterminds, and of course friends and family are an essential support system as well.
- Systems, Systems, Systems! Having systems to keep everything organized and running smoothly is so important.
- Focus on community. If you’re building a business, the product is of course key, but the community you’re building is just as important.
- Have patience. It takes time. For a Prep Dish example, it takes time for people to get in the habit of using the meal plans.
- The power of a meal plan. Meal plans really are a solution for people. They sometimes have to discover it on their own, which is why I offer a free trial! People don’t always understand the difference it makes just through hearing about the meal plans.
- Enjoy! Building a business can be really stressful. It’s a huge learning curve. Now after ten years, I can really enjoy the process.
- Making a difference matters. We LOVE hearing happy customer stories about how Prep Dish is impacting their lives. It’s really meaningful and motivating.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
How I Started Prep Dish - 5 Tips from an Entrepreneur: https://prepdish.com/podcast-show-notes/ep92/
In part 2 of this “Becoming a Caregiver” series, Prep Dish founder Allison Schaaf shares tips she’s learned for caring for aging parents. Becoming a caretaker often happens unexpectedly and it’s helpful to have an idea of what it might look like.
5 Lessons Learned:
- You Can Hire Caretakers. Depending on the level of care needed, having a hired caretaker can be really helpful. You can find live-in caretakers if needed. You can hire through agencies or you can hire directly. Background checks and reference checks are important.
- Document Everything. I used Trello to track conversations with doctors, keep track of phone numbers, etc. This is an easy way to share information with siblings, etc.
- Meal Plans are Helpful! Whether or not you’ve hired a caretaker, using a meal plan to organize meals for the household is very helpful. Our Prep Dish meal plans make it easy for someone to jump in and help.
- Try Therapy: Therapy can be very helpful as you process things emotionally. Specifically, the EMDR approach has been helpful for me.
- Treasure: Try to find moments to treasure amidst the chaos. Take photos and find simple activities you can do together. If a parent is living with you, it can be hard but it can also be an opportunity to form new memories together.
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!
Trello: https://trello.com/
EMDR Therapy: https://www.healthline.com/health/emdr-therapy#:~:text=What%20is%20EMDR%20therapy%3F,don't%20process%20them%20completely.
How Will You Measure Your Life? (book): https://www.amazon.com/How-Will-Measure-Your-Life/dp/0008316422/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1654974194&sr=8-1
In this episode host Allison Schaaf shares her recent experience of becoming a caregiver for her mother. Specifically, she goes into 4 helpful things to have in place for older relatives (and yourself) in planning for the future.
4 Helpful To-Dos Before Becoming a Caregiver:
- Understand Parents’ Wishes: Have the conversations around how they see the next 10 or 20 years playing out. Where do they want to live? How do they feel about assisted living or nursing home care versus living at home? Get things in writing if possible.
- Organize Passwords: Make sure their passwords are written down in a safe location or in a password manager they can share with you.
- Financial Accounts: It’s helpful to have a list of all of their financial accounts.
- Power of Attorney: Having in writing who should be taking over things and how things should be handled is very important. The more detailed, the better. Having a will is of course also important.
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!
Great Courses: https://www.thegreatcourses.com/
This page contains affiliate links. Thank you for your support of Prep Dish!
Prep Dish founded Allison Schaaf shares her recent experience with getting back into serious strength training.
5 Reasons to Love Barbell Logic
- I feel really strong! I’ve been doing this for 4 months and feel noticeably stronger.
- The accountability is awesome. They offer virtual one-on-one training.
- I love the challenge. It’s amazing to see the progression through weights and to know that a trained coach is setting safe and appropriate weights.
- I don’t have to think about it. There’s no decision fatigue because the plan is made for me! Just like Prep Dish meal plans ;) It feels good to have someone else do the planning sometimes.
- It’s actually fun! I was not necessarily expecting this but I’m really enjoying strength training and it feels good to do something that’s just for me.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Barbell Logic Free Trial: https://store.barbell-logic.com/ref/allison.stevens/
This page contains affiliate links. Thank you for your support of Prep Dish!
Prep Dish founder Allison Schaaf is back with another roundup of favorite recipe blogs from the Prep Dish team. From baking to Instant Pot to recipes for large families, we’ve got you covered!
Best Cooking Blogs:
Pinch of Yum: https://pinchofyum.com/ (Not all gluten free, but delicious flavors!)
Minimilist Baker: https://minimalistbaker.com/ (These recipes are so well tested!)
Real Food Dietitians: https://therealfooddietitians.com/
Venison for Dinner: https://venisonfordinner.com/ (Great for large families)
This Pilgrim Life: https://www.thispilgrimlife.com/ (Many good Instant Pot recipes)
(Psst! Don’t forget the Prep Dish blog! https://prepdish.com/blog/)
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
The Best Recipe Blogs Round 1: https://prepdish.com/podcast-show-notes/ep120/
Host Allison Schaaf is back today with more Costco must-haves! There are some seriously good items here you’re going to want to try.
Costco Must Haves:
- Shredded Roasted Chicken
- Organic Quinoa (Tri colored too!)
- Sprouted Pumpkin Seeds (Pepitas)
- Fruits & Veggies
- Almond Flour
- Wildbrine Sauerkraut
- Adam’s Peanut Butter
- Frozen Blackened Salmon
- Jam
- Hard Boiled Eggs
- Coastal Cheddar
- Tillamook Baby Loaf of Cheddar (You can shred & freeze some!)
- Dave’s Bread
- Olive Oil
- Seasonings: Cinnamon & Vanilla
- Simple Mills Almond Crackers
- Date Syrup
- Grass Fed Butter or Kerrygold Butter
- Frozen Sausage Patties - 5 Ingredients
- Cheese Sticks Wrapped in Pepperoni, Prosciutto & Salami
- Organic Cheese Sticks
- Sprouted Oats
- Keto Grain Free Granola
- Healthy Noodle
- Street Tacos
- French Onion Soup
- Bag of Peeled Garlic
- Paleo Chicken Sausage
- Jalapeno Garlic Olives
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
My First Costco Trip & Costco Meal Prep: https://prepdish.com/podcast-show-notes/ep67/
Do you shop at Costco? Prep Dish founder Allison Schaaf added it to her grocery rotation fairly recently and is excited to share her new Costco favorites with you today! This list includes many wonderful Costco finds from the Prep Dish community as well!
Costco Favorites:
- Macadamia Nut Butter - This is the one that inspired this episode…it is SO good!
- Truffle, Parmesan & Black Garlic Seasoning
- Bare Chicken Nuggets - great in the air fryer!
- Frozen Argentina Shrimp
- Tiny Wild Caught Shrimp - great in soup or gumbo!
- Wild Caught Cod, Salmon, Mahi Mahi & more
- Balsamic Glaze
- Three Bridges Egg Bites
- Teton Hot Dogs
- Sukhi’s Indian Food
- Keto Hamburger Buns
- Brazi Bites
- Rotisserie Chicken
- Frozen Take & Bake French Bread
- Bar Soap & Shampoo
- Organic Natural Peanut Butter
- Organic Strawberry Preserves
- Raw Honey
- Gluten Free Pizza
- Organic Frozen Strawberries (Side note - I don’t recommend their frozen cherries! They have a lot of pits.)
- Grass Fed Beef Patties
- Organic Pasteurized Eggs
- Organic Orange Juice
- Pickles
- Kirkland Greek Yogurt
- Hummus Cups
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Gumbo recipe: https://prepdish.com/recipes/gluten-free-gumbo/
Banana Nice Cream: https://prepdish.com/recipes/makin-banana-ice-cream/
My First Costco Trip & Costco Meal Prep: https://prepdish.com/podcast-show-notes/ep67/
This page contains affiliate links. Thank you for your support of Prep Dish!
Today host Allison Schaaf shares an exciting upcoming challenge. Prep Dish is holding a 21-day picky eating challenge to help families transform mealtime. The challenge provides a concrete 4 step approach to how to address picky eating, as well as fun, hands-on activities to involve kids in the kitchen. Helping picky eaters is something Allison and the whole Prep Dish team are so passionate about!
More Details on the Prep Dish Picky Eating Challenge
- The challenge will answer questions like: What kind of picky eater do you have? Is it a texture issue? How can you gently help kids expand their tastes?
- Kids plan a meal! One of the activities will walk you through how to help kids plan a (semi-balanced) meal for the family.
- 4 Different Expert interviews:
-
- Katie Kimball from Kids Cook Real Food
- Sarah Ladden from Better Family Meals - Expert on how you feed your kids
- Carol Danaher from the Ellyn Satter Institute
- Jill Castle - Pediatric dietitian discussing the PRAISE Method
Prep Dish Premium subscribers get free access!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Picky Eating Challenge: prepdish.com/challenge
Kids Cook Real Food: https://kidscookrealfood.com/prepdish
Better Family Meals: https://betterfamilymeals.com/about
Ellyn Satter Institute: https://www.ellynsatterinstitute.org/
The Nourished Child: https://thenourishedchild.com/
Fearless Feeding: https://www.amazon.com/Fearless-Feeding-Healthy-Eaters-School/dp/111830859X
How to Make Healthy Dinners for Picky Eaters: https://prepdish.com/meal-planning/healthy-dinners-for-picky-eaters/
3 Tips for Picky Eaters: https://prepdish.com/podcast-show-notes/ep14/
This page contains affiliate links. Thank you for your support of Prep Dish!
Chef, Rd & mom of 2 Allison Schaaf shares her personal experience with helping her kids learn to love surprising foods, just by giving them the opportunity to try them and avoiding too much commentary or judgment. How to prevent picky eating is an important topic and Allison’s perspective can help you re-think how you feed your kids.
- “I didn’t think they would go for it.”
Are you deciding what your kids will eat before your child even gets their plate?
Just because a child didn't like something one night doesn’t mean they won’t like it the next night.
They also may just not like a certain preparation. Make sure to give them a food in different ways, even if they’ve said they don’t like it.
We recently had a friend kindly cook dinner for our family and she left out the spinach from the pasta because she “didn’t think the kids would go for it.” This is such a common assumption but my kids are so used to having things like spinach and mushrooms in their marinara, they would never question it. Don’t count them out before you let them try something! They pick up on your cues for what you expect them to eat.
- Swiss Chard Frittata
My kids helped make a frittata with swiss chard, green onions, etc. and, maybe because they helped make it, they loved it and were sad when it was gone!
Getting kids in the kitchen is one of the best ways to help kids try new things.
- Commentary
Child: “I don’t like this.”
My response: “Okay, that’s fine.”
The more you can leave out the commentary, the more freedom the child has to change their mind and give something a try. Modeling eating behavior works quite well. This is especially true for toddlers! They are working hard to establish their autonomy and are very sensitive to times adults are trying to influence their opinions.
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!
Asparagus, Bacon & Feta Frittata: https://prepdish.com/recipes/asparagus-bacon-frittata-with-feta-frittata/
There’s No Such Thing as Kid Food: https://prepdish.com/meal-planning/theres-no-such-thing-as-kid-food-what-to-feed-kids/
Do you ever get tired of putting together composed meals for dinner?
Today Allison Schaaf shares something new she’s started at her house - “snack dinners” or “party dinners”. This is a great way to use up bits and pieces from your fridge, but can also be really fun for kids!
Lay out the “bits and pieces” you have in the fridge. Here are some items I included:
Sliced leftover hamburgers
Celery, raw broccoli & cherry tomatoes
Cashews
Gluten free pretzels
Honey mustard sauce
Simple Mills cinnamon crackers
Goat cheese
Grapes
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!
Simple Mills Cinnamon Crackers: https://www.amazon.com/Simple-Mills-Honey-Cinnamon-Sweet/dp/B08QYB28ZW/ref=sr_1_2?keywords=simple+mills+cinnamon+crackers&qid=1647518032&sprefix=simple+mills+cinnamon+cr%2Caps%2C376&sr=8-2
Hummus: https://prepdish.com/recipes/so-many-reasons-to-love-hummus/
Paleo Ranch: https://prepdish.com/recipes/paleo-ranch-dressing/
In today’s episode, chef and Prep Dish founder Allison Schaaf shares items she’d love in her dream kitchen. She got her start as a personal chef and got the chance to see kitchens all over Austin, which inspired this wishlist!
Dream Kitchen Ideas:
- View - If you’re going to spend a lot of time in there, it’s nice to have a great view! Lots of windows and natural light make the cooking experience more pleasant.
- Efficient Use of Space - If you’re constantly having to walk across the room to get from the oven to the sink, there’s a lot of wasted time. You don’t want the kitchen to be too small either though or you won’t have space for efficient meal prep.
- Second Dishwasher - Especially if you do a lot of entertaining or have a large family, having extra dishwasher space is huge!
- Kitchen Island Without High Bar Stools - At least in our kitchen, having a two-level island with high barstools makes it difficult for anyone to sit and comfortably hang out in the kitchen. I want our kitchen to be a place where people love to hang out while we cook! Small changes to the flow of your house can make a big difference!
- Large Sink - I would love a sink where the cutting board fits on top, or even just one that’s a little larger to make doing dishes easier.
- Trash & Recycling Included in Island - Having these within the island makes for a more streamlined look.
- Hot Water - I would love to have instant hot water but want to make sure the safety features are adequate to prevent burns.
- Chilled Water - Our fridge doesn’t have this so it would be a nice feature to add.
- Water Filtration - We use rain water but we do run out sometimes so are looking into a water filtration system.
Bonus! Waterfall Edges on the Island
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!
Kids in the Kitchen - Montessori Kitchen Tools: https://prepdish.com/podcast-show-notes/ep125
Do you have a rice cooker? Did you know you can use it for more than just rice? Meal prep expert Allison Schaaf shares 3 ways she uses her rice cooker.
Rice cookers make cooking rice so easy - no more burning rice! - but they’re also useful for so much more. Here are 3 of my favorite ways to use my rice cooker, beyond rice!
What can you cook in a rice cooker?
- Quinoa: Other grains like quinoa cook really well in the rice cooker too! The best part is it’s totally hands-off.
- Polenta or Grits: The texture will be a little different without the constant stirring you do with stovetop polenta but it’s still good and SO much easier!
- Oatmeal: One of my favorite breakfasts is pumpkin oats (pumpkin + oats + dried fruit & cinnamon). I’ve started cooking both regular and steel cut oats (pre-soaked) in my rice cooker and they turn out delicious!
Bonus - The rice cooker is also great for warming up leftover rice! I just store it in the rice cooker bowl and reheat it with a bit of water.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
How to Make Polenta with Cornmeal: https://prepdish.com/recipes/how-to-make-polenta/
My Rice Cooker: https://www.amazon.com/Aroma-Simply-Stainless-Uncooked-Cooked/dp/B007TNXYYA/ref=sr_1_5?crid=28C6CI1C18T7Y&keywords=simple%2Brice%2Bcooker&qid=1647359438&sprefix=simple%2Brice%2Bcooker%2Caps%2C133&sr=8-5&th=1
In today’s episode, Prep Dish founder Allison Schaaf shares her experience with miscarriage and recurrent pregnancy loss. She also shares the other organization she’s founded, Miscarriage Hope Desk, which offers support and resources to others going through miscarriage.
Miscarriage Hope Desk works to combat the feelings of isolation and negative emotions that can come with miscarriage. More of the resources offered at Miscarriage Hope Desk are linked below!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Miscarriage Hope Desk: https://miscarriagehopedesk.com/
Library of Articles: https://miscarriagehopedesk.com/library/
Stories of Hope: https://miscarriagehopedesk.com/stories-of-hope-after-miscarriage/
Miscarriage Hope Desk Podcast: https://miscarriagehopedesk.com/podcast/
Instagram: https://www.instagram.com/miscarriagehopedesk/
Facebook: https://www.facebook.com/miscarriagehopedesk
Whether you’re looking for fun Mother’s Day ideas or you’re simply craving some time to yourself, taking some "me time" can make a huge difference in your life. Busy entrepreneur and mom of 2, Allison Schaaf, shares how she carves out time for herself.
What this looks like for me:
- 24 hours - it doesn’t have to be 24 hours, but a solid block of time.
- No work or email
- Only things that are for me (reading, journaling, relaxing)
- I do not use this time to catch up with friends or be social, it’s just time to myself.
If you’re not in a season of life where this is possible. It doesn’t have to be 24 hours, it could be a couple of hours at a coffee shop. Or maybe you don’t have the budget for a hotel right now, but you could stay at a friend’s house who’s out of town.
Think about what you need in the moment. Is it time to focus on a work project or time to relax completely and reflect? Ask for what you need.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Taking Cara Babies (Baby Sleep Course): https://takingcarababies.com/
My YouTube video on finding time for yourself: https://youtu.be/Orh2ojBPZjg
Mother’s Day is coming up and special food items make the perfect gift, especially if they’re homemade! In today’s episode, Prep Dish founder Allison Schaaf shares 5 homemade food gift ideas perfect for the moms in your life!
Homemade Food Gift Ideas
- Granola - Put it in a nice jar with a bow on it and this makes a lovely gift! It also lasts for a few weeks and you can freeze it to make it last even longer.
- Spice Blends - Having a great spice blend on hand really elevates a simple protein and veggie meal. Many spice blends you buy have a lot of fillers though so homemade spice blends are excellent. One of my favorites is a Moroccan Spice blend (linked below!) This is great on a breakfast hash, chicken, etc. - it’s quite flexible.
- Muffins - We have some great gluten free muffins at Prep Dish and they make a lovely hostess gift or Mother’s Day gift.
- Nut Butter - Homemade nut butter is pretty simple but tastes so fresh! Add a bit of vanilla or maple syrup. You can also play around with different nuts like pecan butter or even a mix of nuts. All you need to do is blend nuts with a bit of oil in a good blender or a food processor and blend until smooth (it can take a while!)
- Breakfast Cookies - Our breakfast cookie recipe is really flexible. Mix up the dried fruit and nuts to make it your own OR do 2 or 3 versions for a really nice gift.
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!
Cherry Vanilla Granola: https://prepdish.com/recipes/paleo-grain-free-cherry-vanilla-granola/
Moroccan Spice Blend: https://prepdish.com/recipes/moroccan-inspired-spice-blend-breakfast-hash-recipe/
Chai Spice Zucchini Muffins: https://prepdish.com/recipes/chai-spiced-zucchini-muffins/
Breakfast Cookies: https://prepdish.com/recipes/apricot-coconut-peanut-butter-gluten-free-cookie/
This page contains affiliate links. Thank you for your support of Prep Dish!
In today's episode, Prep Dish founder and mom of 2 Allison Schaaf shares her Montessori-inspired approach to getting kids in the kitchen, including the Montessori kitchen tools she loves for her 3-year-old and 17-month-old.
Montessori Kitchen Tools:
Handwashing Station - Even with a step stool and sink extender, it was hard for our toddler to wash his hands. We bought a Montessori hand washing station and he can now do it independently.
Learning Tower - This has probably been the best purchase. We have a folding one so that it’s not in the way when it’s not in use. This allows the kids to help when I’m doing my weekly meal prep or cooking.
Real Cutlery & Dishes - Our kids were always wanting to use our “real silverware” so we got them smaller stainless steel cutlery and it’s working quite well. We’ve also begun to use small stainless steel or glass cups.
Helping with Small Tasks - My 3-year-old loves to help crack eggs and my 17-month-old loves helping with trash and compost. I always try to allow them to help in whatever way they can when they want to.
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!
Kids Cook Real Food: https://kidscookrealfood.com/prepdish
How to Teach Kids to Cook - 3 Healthy Recipes for Kids to Make: https://prepdish.com/recipes/how-to-teach-kids-to-cook/
Montessori Hand Washing Station: https://www.etsy.com/listing/992867513/luca-montessori-furniture-kitchen-sink?click_key=c982c259ff164b28e5196327fab31f0dfe177365%3A992867513&click_sum=65dc63b5&ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=handwashing+station+for+kids&ref=sr_gallery-1-30&organic_search_click=1&pro=1&frs=1
Collapsible Learning Tower: https://www.amazon.com/Guidecraft-Classic-Kitchen-Helper-Write/dp/B000SQNAQC?th=1
Stainless Steel Kids Cutlery: https://www.amazon.com/gp/product/B07SF7K8WF?ie=UTF8&psc=1&linkCode=sl1&tag=prepdish-20&linkId=000b6a1f1c29422bd4d5608b6eb8a3fb&language=en_US&ref_=as_li_ss_tl
Stainless Steel Cups: https://www.amazon.com/gp/product/B0918NW389?ie=UTF8&psc=1&linkCode=sl1&tag=prepdish-20&linkId=a9d6ed904df5249eb77fc308c6ee3b8b&language=en_US&ref_=as_li_ss_tl
Small Glass Cups: https://www.amazon.com/Vikko-Glasses-Perfect-Children-Portions/dp/B083PQJ2N4/ref=sr_1_1?crid=H3LYMXF8BI31&keywords=small+drinking+glasses+for+kids&qid=1647345175&sprefix=small+dringlasses+for+kids%2Caps%2C275&sr=8-1
This page contains affiliate links. Thank you for your support of Prep Dish!
With rising food costs, host Allison Schaaf knows that finding high quality, budget protein sources that won’t break the bank is a real challenge.
Prep Dish subscribers, make sure to check your subscriber newsletters every Friday for budget-friendly substitution ideas as well!
Here are 5 Low Budget Protein Sources (Plus a Bonus!):
- Pork Chops - Make sure not to overcook them! Pork can be a little pink on the inside and still be safe to eat. According to the USDA, pork should be cooked to an internal temperature of at least 145 F (https://www.usda.gov/media/blog/2011/05/25/cooking-meat-check-new-recommended-temperatures)
- Ground Turkey - Use this anywhere you would use ground beef! Tacos, marinara, etc. If you make turkey burgers, use a recipe with some add-ins like feta cheese, etc., so they’re not dry.
- Roasts - Roasts are budget-friendly, and also cut down on meal prep time! Since they make a lot of meat, it’s easy to serve them twice in two different ways.
- Cod - Cod is more sustainable than a lot of other seafood and has a mild taste. It works well as an alternative to salmon and is a lot less expensive than something like sea bass or halibut. Make sure not to overcook! You can often find nice frozen cod.
- Beans & Lentils - Similar to a roast, you can make a big batch and use for multiple meals. You can also freeze extra. You can find a big bag of organic black beans at Costco. There is a huge variety of types of beans. Explore and find the ones your family likes the best! You can also use beans to stretch meals with meat. If you’re making something with ground meat, add some beans to add extra servings.
Bonus - Eggs! There’s no reason to limit eggs to breakfast, think about serving for lunch or dinner for a great budget-friendly protein.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
My Experience with Imperfect Foods: https://prepdish.com/podcast-show-notes/ep72/
Cook Once, Eat Twice (Video): https://youtu.be/rJIlLjI4LM0
Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/
Grocery Budget Part 1: Money Saving Grocery Tips: https://prepdish.com/podcast-show-notes/ep116/
Grocery Budget Part 2: Reframing How You Think About Food Costs Rising: https://prepdish.com/podcast-show-notes/ep117/
Rosemary Pork Chops w/ Grilled Nectarines: https://prepdish.com/recipes/rosemary-pork-chops/
Turkey & Zucchini Lasagna: https://prepdish.com/recipes/paleo-lasagna/
Barbacoa (w/ Chuck Roast): https://prepdish.com/recipes/shredded-beef-barbacoa-lettuce-wraps/
Southwest Buddha Bowls w/ Chickpeas: https://prepdish.com/recipes/southwest-buddha-bowl-vegetarian-gluten-free/
Green Shakshuka: https://prepdish.com/recipes/green-shakshuka/
These show notes contain affiliate links. Thank you for your support of Prep Dish!
Whether your oven is broken or you just don’t want to turn it on because it’s too hot outside, these 5 recipes are perfect!
- Tacos - Tacos are a natural choice for the stovetop and there are so many variations! Use ground beef, ground turkey, ground pork or a big roast for carnitas. Mix up the veggies - I recommend trying poblanos!
- Stew in the Instant Pot - Imperfect Foods has some really good lamb stew meat. I combine it with root veggies and water or broth in the Instant Pot, sometimes with crushed tomatoes. Chicken stew is also great in the Instant Pot.
- Oatmeal - Steel Cut oats are great in the Instant Pot, especially with canned pumpkin and raisins!
- Hamburgers - These are great served with baked potato fries or sweet potato fries but if you don’t have an oven, you can serve with a salad or sauteed veggies.
- Snapper in Crazy Water: This one is from the February Week 4 Super Fast Prep Dish menu. It was so good! If you’re a subscriber or if you sign up for a free trial below, you can look it up in the archives and try it out!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Dragons Love Tacos: https://www.dragonslovetacos.com/
Slow Cooker Carnitas: https://prepdish.com/recipes/slow-cooker-carnitas-bowl/
Beef Fajitas: https://prepdish.com/recipes/beef-fajitas/
Imperfect Foods: http://imprfct.us/v/allison_8366
Slow Cooker Beef and Vegetable Stew: https://prepdish.com/recipes/beef-and-vegetable-stew/
Mediterranean Lamb Burgers: https://prepdish.com/recipes/mediterranean-lamb-burger/
Bacon, Lettuce, Tomato & Avocado (BLTA) Burgers: https://prepdish.com/recipes/blta-hamburger-recipe/
How to Make Bone Broth: https://prepdish.com/podcast-show-notes/ep48/
These show notes contain affiliate links, thank you for your support of Prep Dish!
These show notes contain affiliate links. Thank you for your support of Prep Dish!
Prep Dish founder Allison Schaaf continues her two-part series on the best way to organize photos. Here is the process she uses, inspired by the POP photo course linked below:
- Pick a day of the month to go through your photos. I always do it on the first of the month so I don’t forget!
- Delete any random photos and screen shots you don’t need. This is optional.
- Once a month, transfer photos & videos to a folder for photos and a folder for videos. Organize folders by year and month. You can also do additional folders for each month for photos you want to include in an album and for any special events and trips.
- Upload to an external hard drive and Dropbox or another storage site for backup.
- Create photo books. You can also use photo boxes.
- Have fun with projects! Annual family photo books, calendars for grandparents, anything you’d like to make! It’s easy once the photos are organized.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
The Unhurried Life Podcast: https://jbrazeal.com/tag/podcast/
Check out the POP course: https://courses.jbrazeal.com/courses/photo-organization-plan?affcode=346371_gg9pblww
This post contains affiliate links. Thank you for your support of Prep Dish!
These show notes contain affiliate links. Thank you for your support of Prep Dish!
In part one of this two part series, Prep Dish founder Allison Schaaf shares how she’s tackled photo organization over the past year. From a game changing photo organization course to a change in mentality, Allison gives tangible tips on how to tackle photo overwhelm.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
The Unhurried Life Podcast: https://jbrazeal.com/tag/podcast/
The Unhurried Life Podcast Episode 21 - w/ Prep Dish! https://podcasts.apple.com/us/podcast/21-practical-meal-planning-with-allison-schaaf/id1486179222?i=1000469344129
The Unhurried Life Podcast Episode 31 - 3 Steps to Organize Your Photos: https://podcasts.apple.com/us/podcast/31-3-steps-to-organize-your-photos/id1486179222?i=1000476503514
Check out the POP course: https://courses.jbrazeal.com/courses/photo-organization-plan?affcode=346371_gg9pblww
This post contains affiliate links. Thank you for your support of Prep Dish!
In this episode, chef and RD Allison Schaaf shares her favorite recipe blogs, as well as those of the Prep Dish team.
Don’t forget, Prep Dish has a blog too! We add new content every Tuesday and you can find a lot of our favorite recipes there!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Prep Dish Blog w/ Search Feature: https://prepdish.com/blog/
Pinch of Yum: https://pinchofyum.com/
Cookie and Kate: https://cookieandkate.com/
The Kitchn: https://www.thekitchn.com/
Epicurious: https://www.epicurious.com/
Paleo Running Mama: https://www.paleorunningmomma.com/
Trim Healthy Mama: https://trimhealthymama.com/
Skinny Taste: https://www.skinnytaste.com/
Skinny Taste Carrot Cake: https://www.skinnytaste.com/super-moist-carrot-cake-with-cream/
Against All Grain: https://againstallgrain.com/
In today’s episode, host Allison Schaafshares her favorite easy, healthy travel food ideas, perfect for roadtrips or any travel. These ideas work best if you’re staying somewhere with at least some kitchen facilities.
Easy & Healthy Travel Food Ideas:
Walmart grocery stores are great for road trips. They’re easy to find, even in rural areas and provide a great way to get healthy snacks or meals instead of fast food. Things I like to purchase at Walmart (or any grocery store) on a road trip:
- Bag of organic blue corn chips
- Baby carrots or prechopped veggies like broccoli and cauliflower.
- Pre-made guac (Read ingredients but a lot of them have decent ingredients!)
- Tuna Pouches - I like to mix these with guac and dip chips in. Or you can get deli meat, put guac in it like a wrap and eat it that way!
- Beatnik Meatballs - Based in Austin, this is a company I worked with years ago as a dietitian in creating some of their dishes. I found them at a grocery store in Kansas. They’re gluten free with a minimal, clean ingredients list. I combined meatballs, baked sweet potatoes and baby spinach. If you don’t have the meatballs, a pre-cooked sausage is another good choice. Green beans are another good choice that requires no chopping. Cauliflower rice is easy as well.
Easy Travel Breakfast Options:
- Soaked oats: soak oats in water overnight - no cooking required!
- Muesli: You can buy muesli with dried fruit and nuts mixed in so you don’t have to procure toppings.
- Plain Greek yogurt with berries and nuts.
- Spinach, sweet potatoes and eggs
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Beetnik Meatballs: https://www.beetnikfoods.com/grass-fed-beef-meatballs
Using Meal Prep for Healthy Travel Meals: https://prepdish.com/podcast-show-notes/ep95/
Healthy Hotel Room Food Ideas: https://prepdish.com/podcast-show-notes/ep114/
Chef, RD and mom of 2, Allison Schaaf, shares 3 surprising foods her toddlers love. This is a great reminder to keep an open mind when feeding your kids! Healthy Toddler Food is totally doable when you consider all the options.
3 Healthy Toddler Food Options My Kids Love:
- Sauerkraut: This is an excellent item to add to your meal plan because it’s full of healthy probiotics.
- Meat on the Bones: This is great for baby led weaning too as babies and toddlers can easily hold it in their hands. Chicken wings and drumsticks are great for young kids.
- Sour Foods Like Lemons & Limes: There’s an interesting study on how many kids love the sour flavor profile.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
There’s No Such Thing as Kid Food: https://prepdish.com/meal-planning/theres-no-such-thing-as-kid-food-what-to-feed-kids/
Baby Led Weaning at 9 Months: https://youtu.be/0QXlAkiod7I
Baby Led Weaning at 10 Months: https://youtu.be/BzjAQgRSAVY
Baby Led Weaning Meal Prep: https://youtu.be/skJNbWY4KXE
2021 Kids’ Favorite Recipes: https://prepdish.com/roundups/2021-kid-favorites-healthy-recipes-kids-love/
In part two of this series on grocery budget, Prep Dish founder Allison Schaaf talks about how to reframe how you think about food costs rising.
While rising food costs are concerning for many, it helps to remember your why for buying high quality food. Health, enjoyment, family time - whatever your reason, keep it in mind.
Buying high quality food is an investment in your health. Health conditions can be very costly so if you can take steps today to help avoid future health problems, it is a worthwhile investment.
There are ways to keep costs down without skimping on quality. Using everything you purchase and not being wasteful with the food you purchase are excellent steps to take.
Processed foods, restaurant meals, and even meal kits have to take costs into account which means they’re going to fill those meals with cheaper foods. At home, you can choose to have a vegetable-heavy plate. That might cost a little more but if it’s important to you, it’s worth it.
Reflect on your overall household budget. Keep in perspective how much of a difference a few extra dollars a week on groceries will make in your overall budget.
Do you need to go to multiple stores to comparison shop every week or can you just look once and make an overall decision?
You don’t need to have an underlying guilt about your food purchases. Know that you’re making an investment in your health and it is worthwhile.
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!
I Will Teach You to Be Rich Podcast: https://podcasts.apple.com/us/podcast/i-will-teach-you-to-be-rich/id1577864998
This post contains affiliate links, thank you for your support of Prep Dish!
Today’s episode of Meal Prep Monday is the first in a two-part series on grocery budget. Prep Dish founder Allison Schaaf shares tips on how to keep grocery costs down. From what to buy in bulk to how to stretch meat further to how meal planning can save money, these simple, practical tips can help you navigate rising food costs while maintaining the quality and nutrition of your meals.
Grocery Budget Tips:
- Just using a meal plan lowers food costs. It helps avoid food waste and makes it easier to eat at home, which saves a ton of money. Eating at home more can help offset rising grocery costs.
- Don’t buy pre-chopped: Keep in mind time versus money but if you have time to chop, doing it yourself will save you money.
- Buy lower cost cuts of meat. Remember, you can always substitute!
- Stretch your meat: Stretch meat further by adding beans or extra veggies. If you’re using ground beef for tacos, do half beef and half black beans. Adding vegetables like mushrooms, onions, shredded carrots, etc. can help bulk up meals. Keep in mind though, veggies are lower calories so aren’t as filling. Adding beans to soups and stews can also help the recipes go further.
- Shopping at Costco, Imperfect Foods, Thrive Market and Butcher Box can help you get high quality products for less money.
- Buy in bulk: Buy a whole or portion of a cow to have a lot of beef in your freezer if you have a deep freeze. Buy bulk tea instead of tea bags - the cost per serving is so much less! Buy bulk beans, rice, dried fruits and nuts at Costco. You can also buy spices from the bulk section.
- Make your own: Making your own salad dressings, broth, sauces, etc. is both less expensive and high quality.
Two things that don’t save money:
Backyard chickens: Having chickens is really fun but the eggs definitely cost more than buying eggs.
Same for bees: The honey from our bees is amazing but it is way more expensive than buying honey.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
How I Use Imperfect Foods: https://prepdish.com/podcast-show-notes/ep72/
My First Costco Trip: https://prepdish.com/podcast-show-notes/ep67/
How to Make Homemade Salad Dressings: https://prepdish.com/podcast-show-notes/ep-54/
How to Make Bone Broth: https://prepdish.com/podcast-show-notes/ep48/
Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/
How to Start Beekeeping: https://prepdish.com/podcast-show-notes/ep98/
Imperfect Foods: http://imprfct.us/v/allison_8366
Thrive Market: https://thrivemarket.com/landing/partner/cj-d2m
Butcher Box: butcherbox.com/prepdish
This post contains affiliate links, thank you for your support of Prep Dish!
Grab a piece of paper and a pen for this one because host Allison Schaaf is leading you through a reflection exercise to help you transform your mealtime routine. This works well as a New Years reflection or something to work through any time you're in need of a change!
Try to choose just ONE thing to change today so it’s realistic, not overwhelming.
Here are some things to think about. Write down anything that jumps out at you as something you might want to change.
- Meal Planning: Are you planning your meals? If so, are you happy with your system?
- Grocery Shopping: Do you have a routine that’s working for you or do you find yourself scrambling to fit in another mid-week grocery trip?
- Meal Prep: Are you prepping any foods in advance? Is there any additional meal prep you might want to add in?
- Foods You’re Eating: Does the food you’re eating leave you feeling healthy and satisfied or does it leave you feeling drained? Just as important, is the food you’re eating something you enjoy and look forward to?
- Breakfast: Are you happy with your breakfasts? Are they satisfying and delicious? How is the timing, do you feel like you have time for breakfast?
- Lunch: Consider timing, nutrition and the taste-factor for your lunches.
- Dinners: Do you feel rushed making dinner or is it a relatively calm time of day? Do you feel like you’re in a rut or are you happy with your meal plan rotation?
- Snacks: Do you feel like you have healthy snacks available?
Think about the ONE area you might want to upgrade this year and please, feel free to message me @prepdish on Instagram - I would love to hear from you!
Our Prep Dish meal plans are also an excellent way to address many of these issues if you’re not already using them.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
AIP Meal Plans: https://prepdish.com/shop/specialty/aip/
Alkaline Meal Plans: https://prepdish.com/shop/specialty/alkaline/
Reset Meal Plans (Whole30-Compliant): https://prepdish.com/shop/specialty/reset/
Want tips for healthy Hotel Room Food Ideas?
Host Allison Schaaf shares her recent grocery order from a trip with two kids, staying in a hotel with a mini fridge.
Whole Foods Grocery Order for Hotel Stay:
Butternut Squash w/ Cranberries
Bananas
Pre-cut Watermelon
Roasted Cauliflower
Hard Boiled Eggs
Mini Cucumbers - no chopping required!
Raspberries
Shredded Carrots
Plain Yogurt
Gluten Free Bread
Sliced Cheese
Deli Meat Turkey
Mini Peppers
(We also brought oatmeal, nuts & seeds and canned tuna)
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Marketing School Podcast: https://marketingschool.io/
Using Meal Prep for Healthy Travel Meals: https://prepdish.com/podcast-show-notes/ep95/
5 Things to Prep for a Road Trip with Kids: https://prepdish.com/podcast-show-notes/ep96/
Ever wondered how much salt you should add to your food? As both a chef and an RD, Prep Dish founder Allison Schaaf has a unique perspective on the best way to salt food, from both a health and a culinary perspective. She shares her best tips today!
*These recommendations should not be taken as medical advice and you should of course consult your doctor for any medical concerns related to salt.
Most sodium in people’s diet comes from processed foods. If you’re using Prep Dish meal plans, you are likely not eating much processed food.
In addition, vegetables contain potassium, which balances out sodium in your body.
Adding salt brings out the natural flavor in healthy foods like vegetables. It can help reduce bitter flavors as well!
Here are 3 things to think about when salting your food:
- Salt and Taste as You Go: This is especially true for things like soup, but is always a good idea!
- Use a Salt Cellar Instead of a Shaker: Use your hands to add salt. This makes it easier to judge how much salt you’re adding.
- Salt from High Above the Food: This gives a more even distribution of salt.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
10 Items Delicious with Just Salt & Pepper: https://prepdish.com/podcast-show-notes/ep86/
How Much Salt to Season Food Properly: https://prepdish.com/meal-planning/how-much-salt-to-season-food-properly/
Not sure how meal prep would fit into your life? We’re talking meal prep basics today!
Prep Dish founder Allison Schaaf shares tips on how to make meal prep and Prep Dish meal plans work for you. Specifically, she shares three effective ways of using these meal prep meal plans to fit into various lifestyles.
3 Ways to Use Prep Dish Meal Plans:
- Prep All at Once in a Weekly Prep Day - Set aside an hour or two to meal prep your whole meal plan for the week, making the rest of the week super easy. This is the most efficient! If you’re new to meal prep, try our Super Fast plans, which are designed to be prepped in just one hour.
- Break Up Meal Prep - Fit in meal prep in small pockets of time. If you have a little extra time when you’re cooking dinner, chop the veggies for the next night. Check items off as you go to stay organized so you know where you left off!
- Don’t do prep day! - Our premium subscription includes separated recipes, essentially a more traditional recipe format, rather than a plan organized for meal prep. This is perfect for anyone wanting to use our healthy recipes, but not wanting to do meal prep. You still save a lot of time by not having to search for recipes and meal plan every week. Separated recipes are also great for adding recipes to your weekly 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 free trial at prepdish.com/mpm for two weeks of free meal plans!
See Our Super Fast Meal Plans in Action: https://youtu.be/qzuuAn1jGgo
In today’s episode, meal prep expert and Prep Dish founder Allison Schaaf explains the basics of Prep Dish, a meal prep subscription service.
Prep Dish offers weekly meal plans in a subscription-based service. Subscribers receive Gluten Free, Paleo, Low Carb and Super Fast meal prep meal plans every Friday.
The meal plans include an organized grocery list, a detailed prep day plan and a “dish day” plan with the easy steps to complete each dish.
Allison started this company to enable busy families to eat well, without the stress. Having done-for-you meal plans and clean, efficient meal prep instructions makes cooking healthy food for your family SO much easier!
Make sure to go to prepdish.com/podcast for a free meal plan to see what it’s all about or go to prepdish.com/subscribe to sign up now!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
How I Started Prep Dish: https://prepdish.com/podcast-show-notes/ep92/
The Prep Dish Grocery List: https://prepdish.com/meal-planning/grocery-list-tips/
All About Prep Day: https://prepdish.com/meal-planning/prep-day-tips/
All About Dish Day: https://prepdish.com/meal-planning/dish-day-family-meal-time-tips/
A Peek at Our Super Fast Meal Plans: https://prepdish.com/meal-planning/quick-meal-prep-healthy-dinners/
In this episode, Prep Dish founder Allison Schaaf shares the super fun story of how their new pet goat had a surprise baby!
This episode is the perfect light listen during the holidays. We’ll be back with more meal prep, meal planning and healthy cooking resources next week!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
The story of how we got Fruit the goat: https://prepdish.com/podcast-show-notes/ep104/
Whether you’re a cooking veteran or just getting into it, choosing the best pans to cook with can be overwhelming! There are just so many options out there.
In today’s episode, chef and RD Allison Schaaf shares the only two pans she uses in her kitchen (plus a bonus!), and how to clean them.
Nonstick pans contain chemicals that make them nonstick. If the nonstick coating starts to chip or degrade, that means it’s getting into your food and you’re ingesting it.
Stainless Steel and Cast Iron pans last for a super long time and are safe to cook with.
Stainless Steel:
Calphalon is one good brand but there are other options out there too. Make sure there is no aluminum coating and go for pans that are as close as possible to being completely stainless steel.
Always use oil or water to make sure the food doesn’t stick. Keeping temperatures a little lower also helps avoid sticking. If something does stick, boil water and pour it in the pan right after cooking. Put the lid on and let it sit and then everything will come off easily! A sponge or dish brush is also useful.
Cast Iron:
Make sure your cast iron pan is well-oiled. The more you use it, the less care is needed.
Pouring hot water on the pan works with cast iron as well if food does get stuck. You may need to buy a well fitting lid separately to help with cleaning. Avoid using soap on cast iron pans.
A wire brush or a stainless steel sponge also work well for cast iron.
Bonus: I use stainless steel baking sheets as well, which are great!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Calphalon Stainless Steel Pans: https://www.amazon.com/Calphalon-2029634-saute-pan-Silver/dp/B07MM3RWMN/ref=sr_1_5?dchild=1&keywords=stainless+steel+calphalon+pan&qid=1633117130&sr=8-5
Stainless Steel Sponge for Cast Iron: https://www.amazon.com/YASUOA-Chainmail-Scrubber-Silicone-Stainless/dp/B08RNBNSV7/ref=sr_1_27?dchild=1&keywords=stainless+steel+sponge&qid=1633116802&sr=8-27
Stainless Steel Baking Sheets: https://www.amazon.com/Checkered-Chef-Stainless-Baking-Sheets/dp/B07Z4NYXQ1/ref=sr_1_10?dchild=1&keywords=stainless+steel+baking+sheets+calphalon&qid=1633117044&sr=8-10
Today’s episode wraps up Allison Shaaf’s miniseries on efficiency. Today’s tips can be applied to meal prep, but they’re also applicable beyond cooking.
- Have a Plan
It’s always worth it to take a moment and think about a task before you begin. You may even want to do a short meditation, or at least gather your thoughts, before beginning a project or work session.
Determine the most important thing you want to accomplish. Start with that #1 thing. This is specifically for work, but it can absolutely apply to home tasks as well. That way, even if you don’t get everything done, you will have completed that most important task.
- Set a Time Constraint
You may want to try the Pomodoro Method (https://todoist.com/productivity-methods/pomodoro-technique). Set a timer for 25 minutes before taking a few minutes for a break and repeating the cycle.
Time constraints can help you focus and work as efficiently as you can.
- Strategic Placement of Things
Sometimes having an extra item where you need it is worth it for efficiency gains. For example, I used to always go to the kitchen every time I wanted tea while I was working, but would frequently get caught up in other things that were going on in the house. Now I have an extra hot water kettle in my office and it’s so much more efficient!
Bonus: Avoid multitasking whenever possible! Doing one thing at a time makes for a calmer, more enjoyable life. Plus, multitasking is not usually actually 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:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
How I Started Prep Dish - 5 Tips From an Entrepreneur: https://prepdish.com/podcast-show-notes/ep92/
Prep Dish founder Allison Schaaf continues her miniseries on efficiency today, focusing on batching.
Batching Breakfast:
You can approach this two ways. First, you can prep breakfast for the week ahead. Examples include a big batch of oatmeal, a frittata or prepping veggies for a quick breakfast hash.
My favorite way to batch breakfast is to create some freezer meals! Smoothie bags are great for this. Divide smoothie ingredients into individual bags so they’re easy to toss in the blender. This works best if you freeze in a single layer before adding to the bags to avoid big clumps.
Breakfast burritos are also great for stocking the freezer. These work really well for lunch or a filling snack as well.
Muffins freeze well too. Don’t forget frittata muffins! Egg and veggie or egg and sweet potato frittata muffins freeze quite well.
Lunches & Dinners:
First, you can batch ingredients. For example, make a big batch of a grain, such as rice pilaf, to eat a few times throughout the week. You can serve it with a different protein each time.
Similarly, you can make a roast or other large protein to enjoy in different ways throughout the week.
Batch your chopping through chopping all of your veggies all at once to save time throughout the week.
Another way to batch lunches and dinners is, again, to use your freezer! Any type of casserole freezes well. Lasagna and shepherd’s pie are some of my favorites. Sauces also freeze really well! Next time you make pesto or a marinade, make a double batch and freeze. Soups and stews also freeze well.
Bonus: Batch your supplements! Get a days-of-the-week pill box and divide up your supplements to avoid opening different bottles every day.
Connect with Allison: PrepDish.com Instagram:
https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Batching Beyond the Kitchen: https://prepdish.com/podcast-show-notes/ep4/
4 Overlooked Items to Batch: https://prepdish.com/podcast-show-notes/ep36/
Orange Carrot Smoothie (w/ Smoothie Bag Tips): https://prepdish.com/recipes/orange-carrot-smoothie/
Very Berry Muffins: https://prepdish.com/recipes/very-berry-muffins/
Eggplant & Grass Fed Beef Lasagna: https://prepdish.com/recipes/eggplant-grass-fed-beef-lasagna/
Cook Once, Eat Twice Carnitas: https://youtu.be/rJIlLjI4LM0
Prep Dish founder Allison Schaaf shares her best tips for efficient meal prep today. Even little time savings really add up from week to week!
Here are the meal prep tips:
Stop and Think: Take a moment before you begin and think through what you need to get done and what will take the most time. If something needs to bake for an hour, start with that right away!
Batch Wherever Possible: Wash Everything at Once! To maximize efficiency, wash all of your produce at once before you start chopping, instead of going back and forth to the sink.
Set Up Your Station: Gather everything you need (trash can or compost, meal prep container, cutting board, knife). This is not only more efficient, it feels much calmer.
Efficient Grocery Shopping: How many times per week do you grocery shop? Is there a way you could eliminate one of those shopping trips, or switch to grocery delivery? Could you outsource grocery shopping? Is there something you can bulk purchase to shorten your weekly grocery list?
Set Aside Time: Make sure you actually schedule time for meal prep, rather than hoping available time will pop up. This will help ensure you’re calm and prepared for meal prep, which is both more efficient and much more pleasant.
A Place for Everything and Everything in Its Place: Meal prep (and life!) is so much more efficient if you can immediately find everything you need.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Washing Produce in Vinegar: https://prepdish.com/meal-planning/give-your-produce-a-vinegar-bath/
My First Trip to Costco: https://prepdish.com/podcast-show-notes/ep67/
Tips to Cut Meal Prep Time in Half: https://prepdish.com/podcast-show-notes/ep2/
Batching Beyond the Kitchen: https://prepdish.com/podcast-show-notes/ep4/
Details on Our Prep Dish Super Fast Menus: https://youtu.be/qzuuAn1jGgo
Today’s episode is a little bit different!
In honor of Thanksgiving, host Allison Schaaf is sharing the details of her daily gratitude practice, as well as other small ways she includes intentional gratitude in her life.
Do you have a gratitude practice? We’d love to hear from you! Please share on Facebook (https://www.facebook.com/groups/1537447836539716/ ) or Instagram (https://www.instagram.com/prepdish/) how you remember to be thankful in your life.
I’m also sharing a few Thanksgiving resources below, so you won’t be totally without meal prep inspiration this week :)
Happy prepping and Happy Thanksgiving!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Healthy Thanksgiving Recipe Roundup: https://prepdish.com/roundups/healthy-thanksgiving-recipe-roundup/
Dairy Free (Paleo) Mashed Potatoes: https://prepdish.com/recipes/dairy-free-paleo-friendly-mashed-potatoes/
Entertainment Bundle (w/ Prep Ahead Thanksgiving Menu!): https://prepdish.com/shop/party/
In today’s episode host Allison Schaaf takes a break from meal prep talk to share the funny story of how her family acquired their new pet goat!
Whether you live in the country and are interested in getting a goat or you just want to hear a funny story, this is a must-listen :)
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!
Bee Keeping:https://prepdish.com/podcast-show-notes/ep98
Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/
In today’s episode, chef and RD Allison Schaaf is sharing ideas for healthy snacks. Specifically, these snacks are meal prep friendly and include plenty of protein, healthy fats and veggies to actually keep you full!
- Hard Boiled Eggs - These are so great for meal prep!
- Chopped Veggies - If you do nothing else, wash and prep your veggies for the week! It’s SO much more likely you’ll choose veggies for a snack if they’re ready to eat. Keep them front and center in your fridge so you remember to eat them. Cucumbers, carrots, bell peppers, broccoli, cauliflower - so many veggies work well for this! If you’re short on time, just buy a veggie tray :) Have a healthy dip on hand to make it tastier and more filling.
- Oatmeal Cups: Soaked oats (soak in water or your favorite milk overnight) with fruit and nuts makes a great snack. Oats are especially great for breastfeeding moms! Add yogurt for extra protein.
- Homemade Sausage Patties: Think outside the (snack) box! Prep some homemade sausage patties and store in the freezer to pull out when you need.
- Yogurt Parfaits: Layer yogurt with fruit and nuts - so simple!
- Trail Mix: This is a healthier, less expensive version of energy bars! Mix your favorite dried fruit and nuts for easy snacks. Of course, a simple handful of nuts works too.
- Leftovers: There’s no reason you can’t just eat a small portion of a leftover meal for a snack.
- Avocado Dip: Guacamole or simply mashed avocado works great for a dip with veggies or crackers. Avocados are so nutritious and filling.
Bonus: Chocolate Avocado Pudding! (recipe linked below!) This feels like a treat but it is so healthy :)
- Ants on a Log: Spread celery sticks with nut butter or cream cheese with raisins or dried cranberries on top. You can prep ahead or simply chop the celery ahead so it’s ready to go.
- Tuna or Chicken Salad: Eat on crackers, veggie sticks or as-is! This is something you can easily add to your weekly meal prep as it comes together quickly.
Energy bites also make a great prep-ahead snack. Get my tips and recipes for energy bites here: https://prepdish.com/podcast-show-notes/ep32/
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!
White Bean Hummus: https://prepdish.com/recipes/so-many-reasons-to-love-hummus/
Keto Fat Bomb (aka low carb snack) Roundup: https://prepdish.com/roundups/keto-fat-bomb-recipe-inspiration/
Guacamole Stuffed Mini Peppers: https://prepdish.com/recipes/stuffed-mini-peppers/
Chocolate Avocado Pudding: https://prepdish.com/recipes/paleo-chocolate-pudding-parfait/
Prep Ahead Chicken Salad: https://prepdish.com/recipes/chicken-salad-lettuce-wraps/
In today’s episode, meal prep expert Allison Schaaf shares her recommendations for the best storage containers for your weekly meal prep. She shares why, from both a taste and health perspective, you may want to rethink plastic bags and containers for food storage.
Make sure to use tempered glass. This means you’ll be able to put them in the freezer and the oven (although they can still break with extreme temperature changes).
Also look for durable, BPA-free lids. I’ve had the best luck with Glasslock (linked below).
You can also use stainless steel bowls with a silicon lid or beeswax paper over the bowl to seal things in the fridge as a backup.
Silicone bags, like Stasher bags, also work well, especially for dry food like trail mix.
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!
Study on Plastic Containers and Health: https://ehp.niehs.nih.gov/doi/10.1289/ehp.1003220
More Storage Container Recommendations: https://prepdish.com/meal-planning/best-meal-prep-containers/
Glasslock Containers: https://glasslockusa.com
Silicone Lids: https://www.amazon.com/Goodful-Universal-Cups-Food-Dishwasher-Multicolor/dp/B08BQZ5YF5/ref=sr_1_1_sspa?dchild=1&keywords=silicon+lids&qid=1633087476&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExNURSMVJXWjROR1RLJmVuY3J5cHRlZElkPUEwNTA3OTIyS1JBSEI2TUtYREdQJmVuY3J5cHRlZEFkSWQ9QTAzMzIwNDMzNlg4TEFVWVc3Q0oyJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==
Stasher Bags: https://www.stasherbag.com/collections/the-stasher-ecosystem?gclid=CjwKCAjw49qKBhAoEiwAHQVTowMOngqNNgdz5iyfodJOSaYNKZXqJNTZ3Ea9Ys_A-AKhgm690m-azRoCo8gQAvD_BwE
Have you tried freezer meal prep? Here at Prep Dish, we’ve just wrapped up a freezer challenge, which was super fun! We strategically stocked our freezers with breakfasts and dinners to make the busy fall easier.
Today, chef, dietitian and mom of two shares what exactly is in her own freezer right now!
- Breakfast Items: We rotate between oatmeal (hot or overnight oats), eggs with potatoes or sweet potatoes, and pancakes or waffles on the weekend! My freezer now has breakfast burritos (great for lunch too!), a frittata, zucchini muffins and mini frittata muffins.
- Lunches / Dinners: Shepherd’s Pie, Sloppy Joes, Taco Soup, and another batch of soup. Tip: Freeze a more condensed version of the soup (less liquid) and add water or broth when you reheat.
- Proteins: Fish, meat, etc. I always keep this on hand in the freezer so I have options for dinner.
- Homemade Broth: I love making homemade broth and always have some in the freezer to use in soups and other dishes.
- Frozen Fruits & Veggies: I keep a few items like cauliflower rice, broccoli and frozen berries to use when we’re low on fresh produce.
Bonus: Dark chocolate! This is a must :)
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:
I need your help! Post on Facebook (https://www.facebook.com/groups/1537447836539716/ ) or Instagram (https://www.instagram.com/prepdish/ ) with what you’d love to see in the next Prep Dish challenge. We love feedback!
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Childcare Options - Au Pair vs Nanny vs Daycare: https://prepdish.com/podcast-show-notes/ep87/
How to Make Bone Broth: https://prepdish.com/podcast-show-notes/ep48/
3 Foods I make from scratch (and 3 I don’t!): https://prepdish.com/podcast-show-notes/ep15/
Chai Spiced Zucchini Muffins: https://prepdish.com/recipes/chai-spiced-zucchini-muffins/
Turkey Taco Soup: https://prepdish.com/recipes/turkey-taco-soup/
Healthy Sloppy Joes: https://prepdish.com/recipes/healthy-sloppy-joes-recipe/
Shepherd’s Pie: https://prepdish.com/recipes/healthy-shepherds-pie/
Freezer Marinades: https://prepdish.com/podcast-show-notes/ep94/
Add a little Halloween fun to your meal prep with one of these mostly healthy Halloween snack ideas! Host Allison Schaaf shares ten simple, non-candy Halloween food ideas, perfect for a party or for giving your kiddos an extra festive Halloween.
- Banana Ghosts (Boonanas!): https://prepdish.com/roundups/healthy-halloween-treats/
- Apple Bites: https://ohsheglows.com/2012/10/15/3-ingredient-halloween-apple-bites/
- Veggie Fingers with Sliced Almond Nails: https://www.popsugar.com/fitness/photo-gallery/19428205/image/19522939/Veggie-Fingers-Dip
- Caprese Eyeballs: https://www.evilmadscientist.com/2008/high-cuisine-for-halloween-eyeball-caprese/
- Fruit Spiders: https://kitchenfunwithmy3sons.com/spooky-spider-snack/
- Layered Dip with Sour Cream Drizzled Over Top Like Spider Web: https://www.womansday.com/food-recipes/food-drinks/recipes/a9948/spiderweb-nacho-spread-recipe-121386/
- Jack-o-Lantern Hummus with an Olive Face: https://www.popsugar.com/fitness/photo-gallery/19428205/image/19527895/Jack-o-Lantern-Hummus-Plate
- Snow Pea Mouth with Slivered Almond Teeth and Tomato/Bell Pepper Tongue: https://www.snixykitchen.com/goblin-grins-and-monster-mouths/
- Baybel or Mozzarella Ball with Olive in the Middle with a dot of ketchup: https://www.carterscozynest.com/spooky-mini-babybel-eyeballs/
- Clementine Pumpkins: Buy cuties and draw a face on with a sharpie! Or, peel the orange and use a tiny celery stem on top as a stem. https://www.armelleblog.com/2012/10/halloween-play-date.html
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
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 < affiliate link) or Cider
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
Tulsi Tea: https://www.amazon.com/Organic-India-Tulsi-Original-Herbal/dp/B088XWHB9Y/ref=sr_1_5?dchild=1&keywords=tulsi+tea&qid=1619873970&sr=8-5
Mother’s Milk Tea: https://www.amazon.com/Traditional-Medicinals-Mothers-Womens-Organic/dp/B07CTT6NKL/ref=sr_1_2?dchild=1&keywords=mother%27s+milk+tea&qid=1619874132&sr=8-2
Siply Tea: https://sipsiply.com/about/
LMNT Electrolyte Powder: https://drinklmnt.com/
Test Strips from Upspring Baby - You can test milk for traces of alcohol! (https://www.upspringbaby.com/products/milkscreen)
Dry Farm Wines: dryfarmwines.com/prepdish
This post contains affiliate links, thank you for your support of Prep Dish!
Today 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 (<< Affiliate link)
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 (< affiliate link)
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/
Marinades are an excellent way to add flavor to and increase the tenderness of meat, and they don’t have to be complicated! In today’s episode you’ll learn 10 simple, 3-ingredient marinades to add some variety and depth of flavor to your weekly meal plan. Remember - always add salt, except for marinades that call for tamari!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Maple Mustard Pork Tenderloin: https://prepdish.com/recipes/mustard-pork-tenderloin/
Lemon Parsley Pork Chops: https://prepdish.com/recipes/pork-chops-cabbage-apples/
10 Simple Marinades:
1. Maple / Grainy Mustard / Olive Oil
2. Honey / Sriracha / Olive Oil
3. Balsamic / Fresh Herbs / Olive Oil
4. Apple Cider Vinegar / Honey / Parsley
5. Red Curry Paste / Coconut Milk / Tamari
6. Red Wine Vinegar / Italian Seasoning or Herbs de Provence / Olive Oil
7. Chili powder (or Chipotle!) / Lime Juice / Olive Oil / Optional Cilantro
8. Orange (juice & zest) / Tarragon / Olive Oil / Optional Fresh Garlic
9. Tamari / Rice Vinegar / Toasted Sesame Oil / Optional Chili Flakes
10. Lemon juice / Fresh Basil / Olive Oil / Optional Garlic
Have you tried making your own broth? In today’s episode, Prep Dish founder Allison Schaaf walks you through her simple method for making homemade broth on a weekly basis. Whether you want bone broth, vegetable broth, or even seafood stock, making it homemade is totally approachable with this method.
Making your own broth is easy once you’re in the habit and it’s more nutritious and cost effective than store bought. We hope you give it a try!
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 22 - What to do with all those beans! https://prepdish.com/podcast-show-notes/ep22/
Classic Chicken Vegetable Soup Recipe: https://prepdish.com/recipes/chicken-vegetable-soup/
Gluten Free Pizza Soup: https://prepdish.com/recipes/gluten-free-pizza-soup/
Gumbo w/ Shrimp, Sausage & Veggies: https://prepdish.com/recipes/gluten-free-gumbo/
In today’s episode chef and RD Allison Schaaf talks about her personal journey from eating vegetarian to following a Paleo-ish diet. She talks about the physical changes she noticed when she went gluten free, how she accidentally transitioned to more of a Paleo style, and tips for finding the healthiest diet for your own body. She also discusses how Prep Dish menus follow gluten free and Paleo diets, without being restrictive.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Gluten Free & Paleo Berry Muffins: https://prepdish.com/recipes/very-berry-muffins/
Grain Free Cherry Vanilla Granola: https://prepdish.com/recipes/paleo-grain-free-cherry-vanilla-granola/
Paleo & Gluten Free Honey BBQ Chicken: https://prepdish.com/recipes/paleo-gluten-free-honey-bbq-chicken/
If you have a little one at home, this episode is a must! Chef, RD and mom Allison Schaaf shares 5 tips for having a successful, (relatively) peaceful mealtime with a toddler. From super consistent timing to how to serve your kiddo salad, these tips are straightforward and approachable. Help your child eat a wider variety and make mealtime more enjoyable for the whole 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:
Tips for Picky Eaters: https://prepdish.com/meal-planning/tips-for-picky-eaters/
Family Dinner - How to Make it Work at Every Stage: https://prepdish.com/meal-planning/family-dinner/
Kids’ Favorite Recipes: https://prepdish.com/roundups/kids-favorite-recipes/
Episode 14 - 3 Tips for Picky Eaters: https://prepdish.com/podcast-show-notes/ep14/
Episode 29 - Baby Led Weaning & Meal Prep for Kids: https://prepdish.com/podcast-show-notes/ep29/
Baby Led Weaning Foods at 10 Months: https://youtu.be/BzjAQgRSAVY
What to feed baby // BLW Meal Prep Edition: https://youtu.be/skJNbWY4KXE
Are you interested in meal prep but intimidated by the thought of a 3 hour meal prep session every sunday? Fear not! In today’s episode, Prep Dish founder and busy mom Allison Schaaf shares 3 different types of meal prep, including how she personally approaches the task. No matter what your schedule, some sort of meal prep can make dinnertime easier so make sure to grab the free week’s meal plan below!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Family Dinner - How to make it work at every stage: https://prepdish.com/family-dinner/
Jenn’s Meal Prep Strategy Start to Finish: https://prepdish.com/jenns-meal-prep-strategy/
Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/
Do you ever struggle with finding the motivation to meal prep? In today’s episode, Prep Dish founder Allison Schaaf shares tips for staying motivated, including keeping a positive mindset and creative ways to make prep time more fun. Listen to this one while you work on your weekly meal prep for some added motivation!
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 101 - The Grocery List: https://prepdish.com/meal-planning-tips-grocery-list/
Meal Planning Tips 101 - Prep Day: https://prepdish.com/meal-planning-tips-101-prep-day/
Meal Planning 101 - Dish Day & Family Meal Time: https://prepdish.com/meal-planning-tips-family-meal-time/
With her combined background as a chef and RD, meal prep expert Allison Schaaf knows the importance of making veggies actually taste good. Get her 5 tips for how she makes a variety of vegetables a part of her family’s regular diet. From healthy snack suggestions to creative ways to use up extra veggies at the end of the week, her tips will have you upping your veggie intake with little effort.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Superfood Salad w/ Lemon Balsamic Vinaigrette: https://prepdish.com/superfood-salad/
Strawberry Lemon Poppyseed Dressing: https://prepdish.com/strawberry-lemon-poppy-seed-dressing/
Sweet Potato & Pear Soup: https://prepdish.com/sweet-potato-pear-soup/
Grass Fed Beef & Mushroom Marinara: https://prepdish.com/spaghetti-squash-with-grass-fed-beef-and-mushroom-marinara-sauce/
Tropical Green Smoothie: https://prepdish.com/healthy-tropical-green-smoothie/
Purple Haze Smoothie Bowl: https://prepdish.com/purple-haze-smoothie-bowl-recipe/
Orange Carrot Smoothie: Freeze ½ banana and ½ orange ahead of time. Use a high powered blender to blend ½ cup milk of choice, ½ frozen banana, ½ frozen orange, 1 roughly chopped carrot, ½ oz (~ 7) walnuts, 1 tsp chia seeds, ¼ tsp cinnamon and 1 tsp honey (optional).
Today Prep Dish founder Allison Schaaf shares everything she’s doing in the kitchen to prepare for her second baby. From what she’s stocking in the freezer to what she’s eating today to prep for delivery, she shares it all. If you’re expecting a baby, or just want to go into the Fall with a prepped and stocked kitchen, these tips will 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:
Almond Butter Energy Bites: https://prepdish.com/back-to-school-almond-protein-bites/
Crockpot Freezer Meals Free Download: https://prepdish.com/freezer-meals-download
Crockpot Freezer Meals Video: https://youtu.be/ieCdoloa_Ds
Make Ahead Freezer Breakfasts: https://youtu.be/Fz9H-r91a08
My Pantry Inventory System: https://youtu.be/z8KrgLzFNb4
Pregnancy Lessons Learned (2nd Trimester): https://youtu.be/-L_L_35S5fA
Recipes with Dates:
Strawberry Mojito Smoothie: https://prepdish.com/simple-strawberry-smoothie/
Gluten Free Peanut Butter Cookies: https://prepdish.com/gluten-free-peanut-butter-cookies/
AIP Baked Apples: https://prepdish.com/aip-baked-apples-recipe/
Carrot Cake Bites: https://prepdish.com/carrot-cake-bites/
Chocolate Bliss Energy Bites: https://prepdish.com/chocolate-bliss-energy-bites-2/
Avocado Pudding: https://prepdish.com/paleo-chocolate-pudding-parfait/
Get meal prep expert and Prep Dish founder Allison Schaaf’s top 3 tips for how to make a meal plan. She shares a behind the scenes look at her thought process for meal planning, including 3 things she always considers. With these tips, you’ll have a weekly meal plan that is seasonal, includes plenty of variety and saves you time and money. Who doesn’t want that?
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:
Gazpacho & My Love for Cold Soup: https://podcasts.apple.com/us/podcast/gazpacho-my-favorite-recipes-why-i-love-cold-soup-l-ep-27/id1488667608?i=1000475654196
Lemon Herb Vinaigrette: https://youtu.be/YyRuSfsbxXM
How to Reduce Food Waste: https://prepdish.com/reduce-food-waste/
Do you fall into the trap of cooking the same things every week? It’s easy to do when life gets busy! In today’s episode, Prep Dish founder Allison Schaaf shares her best tips to avoid the dreaded culinary rut. And don’t worry, she also talks about how to include new foods with picky kids (or picky spouses!) around. Including variety in your diet is so important for both nutrition and enjoyment so pick up that unfamiliar spice or that weird spiky fruit in the produce section and get started!
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:
Moroccan Inspired Spice Blend & Hash: https://prepdish.com/moroccan-inspired-spice-blend-breakfast-hash-recipe/
Mediterranean Lamb Burger: https://prepdish.com/mediterranean-lamb-burger/
Tips for Picky Eaters: https://prepdish.com/tips-for-picky-eaters/
Seafood is such a delicious and healthy source of protein, but many people never move beyond salmon in their home kitchens. Let’s face it, seafood can seem intimidating! In this episode, chef and RD Allison Schaaf shares 3 of her favorite types of seafood that you may not have cooked before. These can seem intimidating, but are actually quite simple and often require nothing more than some simple salt and pepper. Liven up your next meal plan with one of these tasty choices!
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 (includes affiliate links):
Vital Choice Seafood: http://www.gopjn.com/t/TUJGRkdLSkJGTklLRkpCRklNR0pM
US Wellness Meats: https://grasslandbeef.com/?affId=188645
5 Tips for Choosing the Best Quality Fish: https://prepdish.com/5-tips-for-choosing-the-best-fish/
Does batching have to be boring? l EP #38
Interested in batching, but not interested in eating the same thing every day? Learn how Prep Dish founder Allison Schaaf uses batching in her house without repetitive meals. Batching can be an excellent tool for efficient meal prep but that doesn’t mean you have to have plain chicken and broccoli on the meal plan every day. These 4 tips will show you how to find a balance between efficiency and delicious meals!
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:
Lemon Herb Vinaigrette: https://youtu.be/YyRuSfsbxXM
My Favorite Freezer Labels: https://www.containerstore.com/s/kitchen/food-storage/erasable-food-storage-labels/12d?productId=10009870
Do you get kitchen inspiration from your travels? Prep Dish founder Allison Schaaf shares the culinary lessons she learned from her time in Puerto Rico, and how you can apply some of them at home. From fresh coconuts to plantains to giant avocados, Puerto Rico has some interesting ingredients, many of which you can find in the US. Get her tips for incorporating these lessons into your next 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:
Plantain Pancakes: https://prepdish.com/prep-dish-plantain-pancakes/
How to Chop Plantains: https://prepdish.com/chop-plantains/
US Wellness Meats: https://grasslandbeef.com/?affId=188645 (<- affiliate link)
Dry Farm Wines: dryfarmwines.com/prepdish (<- affiliate link)
Boozy Puerto Rican Rum Balls: https://prepdish.com/boozy-puerto-rican-rum-balls/
Do like to batch? Chef and RD Allison Schaaf is a big fan and for good reason. Batching, whether in cooking or other areas of life, saves you so much time. In this episode, Allison shares 4 areas that people often overlook when batching in the kitchen. Think how nice it would be to pull delicious homemade pancakes out of the freezer a month from now on a busy morning. Or how nice it would be to have all of that fresh summer herb flavor packed into a sauce later in the year when herbs aren’t as abundant. Use Allison’s strategy to think through your next meal prep session and see what parts of your meal plan you may be able to double up on for later. Your future self will thank 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:
Moroccan-Inspired Spice Blend: https://prepdish.com/moroccan-inspired-spice-blend-breakfast-hash-recipe/
Eggplant & Grass Fed Beef Lasagna: https://prepdish.com/eggplant-grass-fed-beef-lasagna/
Baked Polenta Casserole: https://prepdish.com/baked-polenta-casserole/
Chimichurri Sauce: https://prepdish.com/how-to-make-chimichurri/
Dairy Free Cilantro Pesto: https://prepdish.com/dairy-free-cilantro-pesto/
Gluten Free Romesco Sauce: https://prepdish.com/gluten-free-romesco-sauce/
Gluten Free Banana Pancakes: https://prepdish.com/gluten-free-banana-pancakes/
Prepping Ahead and Storing: https://prepdish.com/prepping-ahead-storing/
In this episode chef and RD Allison Schaaf shares 5 delicious fruit-based desserts, perfect for summer. While some are as simple as fresh watermelon, others include grilled pineapple with coconut milk ice cream and a cherry mousse with a surprising secret ingredient. If you want to make a meal plan your family will really love next week, include one of these healthy dessert recipes in your meal prep!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
5 Fruits to Grill this Summer: https://prepdish.com/5-fruits-to-grill-this-summer/
Coconut Milk Ice Cream: https://prepdish.com/coconutmilkicecream/
Whole Fruit Popsicles: https://prepdish.com/summertime-sweet-success-whole-fruit-popsicles/
Watermelon “Mojito” Popsicles: https://prepdish.com/watermelon-mojito-popsicles/
Chunky Monkey “Nice” Cream: https://prepdish.com/chunky-monkey-nice-cream/
How to Make Coconut Milk Whipped Cream: https://prepdish.com/how-to-make-coconut-whipped-cream/
Cherry Avocado Mousse: https://prepdish.com/cherry-mousse-w-coconut-whipped-cream/
Prep Dish founder Allison Schaaf started her career as a personal chef and became an expert in grocery shopping and meal prep. Get her tips on how to have a smooth and efficient grocery shopping experience including things like how to make an organized grocery list, how to prep your mealplan for maximum efficiency, and which items are the most meal prep friendly.
Allison would LOVE to hear your feedback on whether you like this type of “lessons learned” episode and any topics you’d like to hear about. Connect with her on Instagram (@prepdish) or via Facebook and share your thoughts!
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Organized Grocery List Template: https://lp.prepdish.com/grocery-list-download/
Meal Planning 101 - Prep Day: https://prepdish.com/meal-planning-tips-101-prep-day/
Meal Planning 101 - The Grocery List: https://prepdish.com/meal-planning-tips-grocery-list/
If you’re a Prep Dish subscriber, you’ve likely caught on to founder Allison Schaaf’s love for one-bowl meals. Listen today as she talks through the reasons one-bowl meals work so well and shares 4 no-recipe recipes for Mexican, Italian, Greek and Asian themed bowls. If you meal prep, bowls are the perfect thing to include and they’re also great for using up any leftovers from your weekly 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:
Chorizo Veggie Bowl:
https://prepdish.com/chorizo-veggie-bowl/
Teriyaki Salmon Bowl:
https://prepdish.com/teriyaki-salmon-bowl/
Slow Cooker Carnitas Bowl:
https://prepdish.com/slow-cooker-carnitas-bowl/
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Want a homemade snack that tastes like a cookie but is made from real whole food ingredients and packed with nutrients? Homemade energy bites are the perfect choice! Listen as Prep Dish founder Allison Schaaf lets you in on her recipe creation process and shares how to combine ingredients for the perfect energy bite your family will love. Add these to your weekly meal prep session and your whole family will thank 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:
Carrot Cake Bites:
https://prepdish.com/carrot-cake-bites/
Sunbutter Bites:
https://prepdish.com/sunbutter-bites/
Almond Butter Protein Bites:
https://prepdish.com/back-to-school-almond-protein-bites/
Chocolate Bliss Energy Bites:
https://prepdish.com/chocolate-bliss-energy-bites-2/
Are you on board with the sheet pan meal trend yet? Hear 5 reasons sheet pan meals can make your life easier and get tips from chef and RD Allison Schaaf. How can you use the sheet pan strategy without getting bored? How can you set yourself up for success with strategic meal planning to make your sheet pan dinners totally hands-off? Get these tips and more and make your next meal plan a breeze!
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:
Lemony Sheet Pan Chicken w/ Roasted Vegetables: https://prepdish.com/lemony-sheet-pan-chicken-thighs-w-roasted-vegetables
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Are you firing up the grill for Father’s Day this year? Learn tips on how to maximize your grilling efforts by using the grill for mealprep. Which proteins work well as leftovers? What fruits can you grill for a totally delicious healthy dessert? Get these answers and more as Prep Dish founder Allison Schaaf gives you a peek into her grilling meal prep process.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
How to Make Coconut Whipped Cream:
https://youtu.be/Oq7clrGYjxw (Recipe here!)
5 Fruits to Grill This Summer:
https://prepdish.com/5-fruits-to-grill-this-summer/
Grill Baskets: https://www.amazon.com/Weber-6434-Professional-Grade-Vegetable-Basket/dp/B000WEIJUW/ref=sr_1_3_mod_primary_new?dchild=1&keywords=grilling+baskets&qid=1589918970&refinements=p_72%3A2661618011&rnid=2661617011&sr=8-3
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
In this episode, chef and RD Allison Schaaf discusses baby led weaning. She talks about the philosophy behind the approach, how it works in real life and some of the benefits she’s seen. She also talks about specific recipes and foods that have worked well for feeding her own son with the BLW approach. Healthy meal prep for kids can seem daunting but it’s actually quite similar to the mealprep you likely already do for your own weekly meal plan, with a few simple tweaks.
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:
Born to Eat (book about BLW): https://www.amazon.com/Born-to-Eat-audiobook/dp/B07K4DNC6R/ref=sr_1_3?dchild=1&keywords=born+to+eat&qid=1589917526&sr=8-3
Prep Dish YouTube Channel: youtube.com/prepdish
Baby Led Weaning Meal Prep Video:
https://youtu.be/skJNbWY4KXE
25 Foods My Baby Loves (at nine months):
https://youtu.be/0QXlAkiod7I
25 Foods My Baby Loves (at ten months):
https://youtu.be/BzjAQgRSAVY
Slow Cooker Moroccan Chicken Recipe: https://prepdish.com/slow-cooker-moroccan-chicken/
Italian Pork Meatball Recipe:
https://prepdish.com/pork-meatball-recipe/
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Have you ever considered getting your own backyard chickens? Listen as chef, RD and meal prep expert Allison Schaaf shares her personal experience with having her own hens and roosters. Learn about where to get chickens, the supplies you’ll need and how many eggs you can expect. You’ll be including fresh eggs in your meal plan in no time!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Murray McMurray Hatchery: https://www.mcmurrayhatchery.com/chickens.html
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Have you tried cold soup? Hear why chef and RD Allison Schaaff loves cold soups like gazpacho, as well as her favorite recipes. Also learn how to make your soup creamy even if you’re dairy-free and how to avoid hidden gluten in your gazpacho when dining out. This is a great one to add to your weekly meal plan now that it’s getting hot out!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Where to find Chilled Pear & Strawberry Soup (for annual / premium subscribers): April 2017, Week 4
With everyone at home more these days, many kids and adults alike are reaching for snacks more often. Building healthy snacks into your meal plan takes a bit more planning, but it can make a huge difference in how you and your family feel. Get chef and RD Allison Schaff’s tips for how to meal prep healthy snacks, and how to make fruit and veggie snacks more fun for kids.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Easy Paleo Ranch Dressing Recipe:
https://prepdish.com/paleo-ranch-dressing/
White Bean Hummus:
https://prepdish.com/so-many-reasons-to-love-hummus/
Quick & Easy Baba Ganoush:
https://prepdish.com/baba-ganoush/
Popcorn Snack Bag Recipe:
https://prepdish.com/conquer-the-gluten-free-road-trip/
Chocolate Bliss Energy Bites:
https://prepdish.com/chocolate-bliss-energy-bites-2/
Almond Butter Protein Energy Bites:
https://prepdish.com/back-to-school-almond-protein-bites/
Carrot Cake Bites:
https://prepdish.com/carrot-cake-bites/
In this episode chef, RD and Prep Dish founder Allison Schaaf discusses how she’s meal prepping right now. Between limiting trips to the grocery store and unpredictable availability of certain items, meal planning and meal prep are a little more complicated these days. Allison shares tips on how she creates a mealplan for 2 weeks, how she adjusts based on what’s in the stores and how she combines fresh food with what’s in her freezer for healthy mealprep.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Episode 10 - Where I Source My Groceries:
https://podcasts.apple.com/us/podcast/top-sources-for-high-quality-ingredients-l-ep-10/id1488667608?i=1000463766514
Episode 19 - How I stock my pantry
https://podcasts.apple.com/us/podcast/stocking-for-covid-19-3-must-have-pantry-items-3-i/id1488667608?i=1000469937960
Butcher Box:
butcherbox.com/prepdish
US Wellness Meats:
https://grasslandbeef.com/?affId=188645
Thrive Market:
http://www.jdoqocy.com/click-8743240-13895805
Dry Farm Wines:
dryfarmwines.com/prepdish
This post contains affiliate links, thank you for your support of Prep Dish!
We all want to do everything we can right now to stay healthy. But even if you’re used to devoting time to meal prep and a healthy mealplan, eating in a way that boosts your immune system can be challenging in these strange ties. Chef and RD Allison Schaaf’s tips will help you feel confident that you’re giving your immune system what it needs to do its job. From what healthy foods to include in your meal plan to a few simple supplements you can add to your routine, these are tips you can implement today.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Dr. Ann Shippy’s COVID-19 Tips Including Immune Support
https://annshippymd.com/blog/covid-19-tips-youve-not-yet-heard/
Dr. Ann Shippy’s Supplement Recommendations for Kids
https://annshippymd.com/blog/covid-19-tips-youve-not-yet-heard/#childrens-immune
Dr. Elisa Song’s COVID-19 Immune Support Plan (& why to limit sugar)
https://healthykidshappykids.com/2020/04/04/pediatricians-pandemic-immune-support-plan/
COVID-19 is certainly challenging our culinary creativity, including finding new ways to use canned seafood. Chef and RD Allison Schaff offers suggestions for how to use the canned seafood you’ve stocked, and even some possibly new-to-you canned seafood options you may want to explore in your meal plan. Canned seafood is loaded with protein and Omega-3s and requires very little meal prep so it’s definitely worth it to learn to incorporate in a way your family loves!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Sweet and Crunchy Tuna Salad Recipe
https://prepdish.com/tuna-salad-recipe/
Did you stock up on beans in preparation for staying at home during COVID-19? Are you getting tired of simply eating a pile of beans? Prep Dish founder Allison Schaaf shares five creative ways to incorporate those beans into your meals, even if they’re not a part of your normal meal plan. This episode also includes how to meal prep beans so they’re easier to digest. She even shares how to add them to breakfast so check out the breakfast hash download below!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Freezer Breakfast Hash Download
Sweets, Beets & Kale Breakfast Hash
https://prepdish.com/sweets-beets-kale-breakfast-hash/
Moroccan-Inspired Breakfast Hash
https://prepdish.com/moroccan-inspired-spice-blend-breakfast-hash-recipe/
In this episode, chef, RD and mom Allison Schaaf shares practical tips for how to get started cooking with your kids. Teaching kids how to cook is always a worthwhile goal and with kids home from school during COVID-19, it’s the perfect time. While baking with kids is super fun, why not include them in your weekly meal prep too? Learn about specific resources available to help you teach your kids important things like knife skills and also get a little inspiration about why it’s worth it to get your kids in the kitchen and helping with that meal plan.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Kids Cook Real Food
https://kidscookrealfood.com/prepdish (<- affiliate link)
To shop resources mentioned in this podcast visit- https://prepdish.com/podcastshop/
Prep Dish founder Allison Schaaf shares tips on how to stock your freezer with healthy foods that will nourish your body and immune system. Get tips on what kind of protein to stock and how to make frozen vegetables actually taste good. Also learn which frozen products you may want to skip!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Freezer Meal Resources
Make Ahead Freezer Breakfasts:
https://www.youtube.com/watch?v=Fz9H-r91a08
Healthy Crockpot Freezer Meals Video
https://www.youtube.com/watch?v=ieCdoloa_Ds&t=324s
Crockpot Freezer Meals Free Download:
https://prepdish.com/freezer-meals-download
How to make Coconut Whipped Cream:
https://www.youtube.com/watch?v=Oq7clrGYjxw
Chunky Monkey “Nice” Cream Recipe:
https://prepdish.com/chunky-monkey-nice-cream/
Purple Haze Smoothie Bowl (with frozen cauliflower!):
https://prepdish.com/purple-haze-smoothie-bowl-recipe/
In this episode, chef and RD Allison Schaaf shares 3 pantry items she always stocks and 3 she skips. Get tips on how to stock your pantry to cook healthy and tasty meals for your family during this challenging time. Also make sure to download a free full week’s grocery list and menu based on pantry and freezer ingredients below!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast:
Free Pantry / Freezer Meal Plan:
https://prepdish.com/offers/meal-plan-freezer-pantry-friendly/
Recipes with Pantry Ingredients
Paleo Granola Recipe:
https://prepdish.com/paleo-grain-free-cherry-vanilla-granola/
4 Recipes from Pantry Ingredients:
https://prepdish.com/recipes-from-pantry/
Today Allison Schaaf is sharing tips on how to actually use everything you buy for your meal plan. You know all of those odds and ends hanging out in your refrigerator after you make a recipe? A carrot here, half on onion there, all of that adds up! Get tips on ways to repurpose leftovers, how to meal prep scraps for later use, and surprising ways to use parts of fruits and veggies you may not even know are edible!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
To shop resources mentioned in this podcast visit- https://prepdish.com/podcastshop/
Recipes to use up leftovers
Easy Stir Fry Sauce Recipe
https://prepdish.com/easy-stir-fry-sauce-recipe
Purple Haze Smoothie Bowl
https://prepdish.com/purple-haze-smoothie-bowl-recipe/
Sweet Potato Frittata
https://prepdish.com/sweet-potato-frittata/
Sweet Potato & Pear Soup
https://prepdish.com/sweet-potato-pear-soup/
Gluten Free Pizza Soup
https://prepdish.com/gluten-free-pizza-soup/
Listen in as chef and RD Allison Schaaf shares how to meal prep brunch so you can enjoy time with your guests instead of being stuck in the kitchen. She shares 6 easy, super customizable brunch concepts to help you create a brunch meal plan that’s perfect 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
Find our breakfast bundle with more make ahead brunch recipes here: https://prepdish.com/breakfast
Meal Prep Friendly Brunch Recipes
Paleo Cherry Vanilla Granola
https://prepdish.com/paleo-grain-free-cherry-vanilla-granola/
Massaged Kale Salad
https://prepdish.com/massaged-kale-salad/
Gluten Free & Paleo Banana Nut Muffins
https://prepdish.com/gluten-free-paleo-banana-nut-muffins/
Tropical Green Smoothie Recipe
https://prepdish.com/healthy-tropical-green-smoothie/
Asparagus, Bacon, & Feta Frittata
https://prepdish.com/asparagus-bacon-frittata-with-feta-frittata/
In this episode host Allison Schaaf shares her strategies for crafting a seasonal meal plan. She covers everything from how to know what’s in season to varying cooking methods by time of year. She also shares a beginner’s tip to help you get started with more seasonal meal prep right away.
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
Chef, RD, and meal prep expert Allison Schaaf recognizes that not all foods need to be made from scratch. After all, part of a successful meal plan is making sure you have time to actually prepare everything! In this episode she shares 3 foods she always makes from scratch and 3 foods she buys, and the reasons why. We hope these tips make your next meal plan easier!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
To shop resources mentioned in this podcast visit- https://prepdish.com/podcastshop/
Check out Thrive Market for their marinara and other clean pantry staples: http://www.jdoqocy.com/click-8743240-13895805 (<- affiliate link)
Here is Allison’s favorite mayo, Primal Kitchen: https://www.primalkitchen.com/collections/mayo
Pancake Recipes
Gluten Free Banana Pancakes
https://prepdish.com/gluten-free-banana-pancakes/
Plantain Pancakes
https://prepdish.com/prep-dish-plantain-pancakes/
Popsicle Recipes
Watermelon “Mojito” Popsicles
https://prepdish.com/watermelon-mojito-popsicles/
Fantastic Fudgesicles
https://prepdish.com/fantastic-fudgesicles/
Whole Fruit Popsicles
https://prepdish.com/summertime-sweet-success-whole-fruit-popsicles/
Join host Allison Schaaf as she shares her top 3 strategies to encourage picky eaters to try new foods. This is one of our most requested topics! Use her tips to help you get mac and cheese off the weekly meal plan for good. She talks about what kind of language to use around food and how to involve kids in meal prep to encourage positivity around meal time, rather than a daily battle. Family meal time really can be fun 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
For the kids cooking class I mentioned, go here for a free first class for Meal Prep Monday listeners: https://kidscookrealfood.com/prepdish (<- affiliate link)
To shop resources mentioned in this podcast, like Ellyn Satter’s books, visit- https://prepdish.com/podcastshop/
In this episode meal prep expert Allison Schaaf shares 10 creative ways to add flavor to your water. After all, healthy drinks are an important part of a successful mealplan! From sparkling mocktails to cozy after dinner drinks, she’s got your hydration needs covered and it’s never been tastier. Whether you’re doing Whole30 like Allison just did or are just looking to switch up your healthy beverages, we hope you love these tips and incorporate them in your next meal plan!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
To shop resources mentioned in this podcast, like the SodaStream, visit- https://prepdish.com/podcastshop/
Check out our Whole30 compliant meal plan here!
This is a kitchen tool I use multiple times a day, but find most kitchens don’t have! Listen in as host, chef & dietitian discusses this surprise tool. It has a variety of uses, all of which can help you speed through your next meal prep session!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/
Learn tips & tricks for adding healthy flavors to your meals. Host, chef & dietitian Allison Schaaf reviews her favorite flavor enhancing hacks including the use of:
- Citrus
- Vinegars
- Herb & Spice Blends
- Fresh Herbs
- Salt
Use the above hacks to enhance the flavor at your next meal prep session!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE (flavor-packed) meal plan at PrepDish.com/podcast OR text the word mealprep to 33777 for your free mealplan
Moroccan spice blend
https://prepdish.com/moroccan-inspired-spice-blend-breakfast-hash-recipe/
To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/
Learn how to source better quality ingredients AND save time! Whether you’re looking for grassfed & pastured meats, sustainable seafood, organic pantry items or even clean wines, this episode has you covered. Host, chef & dietitian Allison Schaaf talks through her favorite resources for ensuring she has high quality ingredients for her weekly meal prep. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE prep ahead mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/
Get a copy of my pantry inventory spreadsheet-
Pantry inventory spreadsheet
Grocery Delivery Options- https://prepdish.com/grocerydeliveryoptions/
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Want to save time during your morning routine? Use meal prep! In this episode, host, chef & dietitian Allison Schaaf talks through her 3 favorite healthy mealprep breakfast ideas! All options can be made gluten-free & paleo friendly!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan (including prep-ahead breakfast recipes) at PrepDish.com/podcast OR text the word mealprep to 33777
Prep Ahead Breakfast Recipes
Sweets, Beets & Kale Breakfast Hash-
https://prepdish.com/sweets-beets-kale-breakfast-hash/
Moroccan Breakfast Hash with Lamb, Sweet Potato & Swiss Chard-
https://prepdish.com/moroccan-inspired-spice-blend-breakfast-hash-recipe/
Tropical Green Smoothie-
https://prepdish.com/healthy-tropical-green-smoothie/
Pumpkin Pie Smoothie-
https://prepdish.com/gluten-free-paleo-pumpkin-recipes/
Purple Haze Smoothie Bowl-
https://prepdish.com/purple-haze-smoothie-bowl-recipe/
Chocolate Cherry Decadence Smoothie Bowl-
https://prepdish.com/chocolate-cherry-decadence-smoothie-bowl/
Asparagus, Bacon & Feta Spring Frittata-
https://prepdish.com/asparagus-bacon-frittata-with-feta-frittata/
Sweet Potato Frittata-
https://prepdish.com/sweet-potato-frittata/
Join host Allison Schaaf as she explores various methods for re-heating meal prepped foods. The goal with our meal plans is to ensure all meals are just as tasty and delicious as if you had made that meal fresh. Whether you are brand new to mealprep or just starting out, this episode helps you get the most out of your meal prep efforts.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
In this episode, learn how you can quickly & efficiently organize your weekly meal plan & meal prep by making this one-time, $10 purchase! Here’s a link to Allison’s recommended kitchen tools (including this $10 item!)- https://prepdish.com/recommended-kitchen-tools/
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
How do you establish the habit of meal prep? Meal plans are only effective if you actually use them! Join host Allison Schaaf as she talks through strategies for habit change and making mealprep a part of your weekly routine. Keystone habits are those small steps that from there, everything else happens. This discussion pulls from real life experiences of the Prep Dish team as well as meal planning customers on what works to keep them meal prepping.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
Resources mentioned in this podcast-
The Power of Habit: Why We Do What We Do in Life and Business
To shop resources mentioned in this podcast, visit- https://prepdish.com/podcastshop/
Tune in to learn how & why you should be meal prepping a large salad each week! Chef & Dietitian Allison Schaaf walks you through her reasoning behind why she includes a salad each week in her meal plans as well as tips for how to quickly & efficiently meal prep your weekly salads.
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
This podcast focuses on using meal prep and batching tasks in the kitchen to save you time! In this episode, chef & dietitian Allison Schaaf walks you through ideas for using the concept of batching in all areas of your life! This episode will leave you inspired and encouraged to use batching in the kitchen and beyond and helps you be more efficient with your time.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
How do you mealprep meat ahead of time and ensure it will stay fresh in the fridge? In this episode, chef & dietitian Allison Schaaf walks you through how to include proteins from your meal plan in your weekly meal prep. Tune in for tips to keep you and your family healthy & safe! If you want to learn more on the topic of food safety & meal prep head to- https://prepdish.com/foodsafety/
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
Before you take the time to do meal prep, listen to this episode where chef & dietitian Allison Schaaf walks you through 3 tried and true methods for helping you get through your Prep Day in less time. You’ll be whizzing through mealprep in no time!
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777
How many decisions do you make in a day? How many times a week do you spend deciding what to eat? In this episode host Allison Schaaf talks through ALL the decisions made in a day and how saving the "What's for Dinner?" question until meal time may be setting you up for poor decision making.
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
Get your FREE meal plan at PrepDish.com/podcast OR text the word mealprep to 33777