Meal Prep Monday Podcast™

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!