Meal Prep Monday Podcast™

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 (

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