Week 4: The Story
A Step Back Before Stepping Forward
The last few weeks, I got ahead of myself. Responsibilities piled up, dinner on the table, laundry, life. Yuck. So, I’m taking a step back before taking a step forward.
Right now, my goal is simple: get supper on the table quickly and easily.
Each week, I add 4 proteins, 4 carbs (as high in fiber as possible), 3 vegetables, and 1–3 fats to my grocery cart. I cook them in bulk and store everything in industrial steam pans in the fridge and freezer for easy meals all week.
This Week’s Prep
Protein
- Boneless, skinless chicken breast – battered in panko breadcrumbs, flour and egg then air-fried
- Bone-in, skin-on chicken breast – air-fried with salt and pepper
- Pork loin – seared 2 minutes per side, then slow-cooked on high for 4 hours in chicken broth
Carbs / Fiber
- High-quality pasta cooked in chicken bone broth
- Rice cooked in vegetable broth
- Dave’s Killer Bread
- Three large sweet potatoes, steamed
Vegetables
- Washed and ready-to-eat lettuce mix
- Washed and ready-to-eat broccoli
- Frozen, pre-cut zucchini
Fats (bought in bulk and portioned)
- Avocado oil
- Butter
- Coconut oil
Snacks
- Apples
- Bananas
- Popcorn kernels and a Silicone Collapsible Microwavable popcorn Bowl – microwave as needed in 1 tablespoon of coconut oil and a dash or two of salt
Meal Prep Routine
On Sundays, I cook all the meats and carbs, then freeze half so everything stays fresh for Thursday through Sunday.
Tip: Slightly undercook your pasta — 1–2 minutes less than the package says — so it’s perfect when reheated. Store it in 1 cup of its pasta water to keep it from sticking together and a tablespoon of oil.
At mealtime, everyone gets to choose what they want. I store all the meats together and all the carbs together, so dinner feels like a mini buffet. Fill a plate, pop the lids back on, and the fridge is reset. It’s not fancy — it’s functional. I’ve done my job and cooked healthy meals, enough for the whole week. This prep is simple, but it’s still work – worth-it work. Because my people are fed, nourished, and loved.
Seasoning the Week
I keep a small lineup of spices and condiments on hand so every meal tastes new:
Spices
- Cayenne
- Paprika
- Pink Himalayan sea salt
- Black pepper
- General-purpose barbecue seasoning
- Cajun seasoning
- Pumpkin spice
- Cinnamon
- Italian seasoning
- Cumin
- Chili powder
- Ranch seasoning
Condiments
- Mayonnaise
- Ketchup
- Vinegar
- Soy sauce
- Jalapeños (jarred)
- Hot sauce
Sprinkle the seasonings directly on the meat or mix them with condiments for a quick dressing or dipping sauce.
Closing Thoughts
This week was my reset – a step back to get the meal prep squared away. Now that the basics are covered, I can go forward again, learning one new thing each week.
Post Dedication
“… these stories don’t mean anything if you don’t have someone to tell them to, I was made for you…”
— Brandi Carlile
Dedicated to the Queen. Sometimes she’s a princess, but we both know who’s really in charge. 👑