Meal Prep Monday Podcast™

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/