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Plan for the Week

And lastly, in an effort to prepare as much as possible in advance of the week and ensure I’m operating at an optimal level, I review all my recipes and make note of simple things I can make ahead. For this week, I might:

Prepare some dishes in advance Southwest Quinoa Quiche, Buckwheat Quinoa Salad, or Chia Pudding can all be made ahead of time and refrigerated until I need them. When a dish needs to be served warm, I simply reheat it in the microwave or on the stovetop.

Batch cook Batch cooking is another great time-saving technique to promote sustaina-bility. Select 2–3 meal plans for the week and when you prepare the first meal, double the recipe so you have enough for two full days. Repeat for the other 1–2 meal plans so you are only cooking every second or third day.

Pre-cook grains If an ingredient, like quinoa or buckwheat, is used more than once during the week, cooking a big batch at the beginning of the week and portioning it out cuts down on daily prep time.

Freeze smoothies I place ingredients for each smoothie, except juice, milk, or water, into individual freezer bags and label each bag. When I’m ready to make the smoothie, I simply put the ingredients into the blender, add the liquids, and blend until smooth.

Refer to “Grab and Go” notes

These tips help me prepare the meals I need to eat when I’m away from home.