Meal Prep Monday Podcast™

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/