Food Prep for Dummies and French Onion Dip

Hi all! So lets talk food prep!


Unless you’ve been living under a rock for the past year, you know how important food prep is when it comes to maintaining a healthy life style. But here’s the thing, like anything else with us humans, its all or nothing when we think of food prep…maxresdefault

But……we all have busy lives! Our friends plan all their damn kids events on Sundays! Don’t they know we have to make 40 egg muffins and chop up a farm stand? Sometimes the idea of spending 6 hours in the kitchen is enough to derail you from the food prep train.

So let’s dumb it down. KISS. Keep It Simple Stupid. If you do nothing else. Get your food shop in! If you cant do it Sunday, do it on a Friday night! Whenever. Just get there. Then do these few things and you will get through the week on track.


First things first. Hands down the essential to-go requirement. So before you leave for your 175 birthshowbaptismitzva, get some chicken prepped. I usually do one of 3 things here, depending on time.

1)Toss a bunch of chicken in a crock pot on sunday for shredded chicken. I mix up the flavors with buffalo or dry rubs, chicken stalk and water. Set and go. This provides me easy access to toss on my lunches all week. Which is were we I have most trouble. *Key note: When focus your food prep on the meals you have the MOST trouble with! 


2) Bake a bunch of tenderloin chicken. This takes 30 min for you to be in the room. Do it at night after your Sunday Funday. I do the same with dry rubs or some marinade-omg that’s right marinade. Because most of that ish burns off anyways. Just be sure to choose a one that is made with ingredients  you’ve heard of.


3) Grab a couple rotisserie chicken! No prep required!

In addition:

  •  Boil some eggs.  It only takes 4 min to boil eggs. Done.
  •  Purchase deli meat. No prep. Splurge for the pricey stuff. Not the weird slimy kind.
  •  Purchase greek yogurt. Optional but great for a quick protein source.


OK now that you have your ready to go protein, all you need is a few side options to keep in the house at all times. No pre-prep required. Emergency sides if you will. Remember KISS.

1) Bag of salad. Top with your protein. I like to add a hot vegg to this for more fill. Sometimes just heat up frozen peas or I’ll add roasted sweet potatoes.

2) Potatoes, sweet or white. Pop it in the office microwave, then top with your chicken.

3) Pre-cut veggies. Heck pay a few extra bucks, your time is worth it. Have a few frozen blends on hand for emergencies too…we wont tell the veggie police if you use frozen. Repeat protein step!

4) Pre-cut fruit. I usually splurge for TJ’s mangoes. I mean have you ever tried to cut a freakin mango??

5) A few containers of a vegetable or tomato soup. Beef it up into a meal by tossing some protein into it. Be sure to read your labels with the soups as well! Amy’s is a brand I enjoy.

I could go on, but this is a good start when you are crunched for time. No stress food prep. Just a food shop and 30 min MAX in kitchen!

Now about that French Onion Dip. No better time than Playoff season to try this! Just don’t tell the guys its healthy. It is great for you salt lovers. I pair with some celery or use as a topping on burgers or wraps<—especially dig!

Greek Yogurt French Onion Dip20150111_165716

Recipe From The Kitchn

Ingredients: 2 cups

2 T butter
1 container Trader Joes minced onions (can do own, probably 2 onions)
Pinch of salt
1 tsp minced garlic
1 tablespoon Worcestershire Sauce
2 cups plain Greek-style yogurt ( i used 2%)
Freshly ground black pepper
1 teaspoon salt


1)Add the butter,onions and pinch of salt to a large sauté pan. Cook  medium-low heat, stirring frequently, for about 15 minutes. Add small amounts of chicken stock if need.

2)Then add the minced garlic and stir for several seconds.

3)Turn off the heat and stir in the Worcestershire sauce. Let cool

4) Once cooled stir w/ yogurt. Add Salt and pepper to taste. Definitely let this sit an hour before tasting. Even a day, it becomes more flavorful!.

5) Serve up with choice of dippers! I used my Joseph Tortilla Chips and celery. Also served over a sweet potato and chicken for lunch!20150112_202628 (1)

 Hope you enjoy it!

This entry was posted in Uncategorized. Bookmark the permalink.

2 Responses to Food Prep for Dummies and French Onion Dip

  1. adrienne522 says:

    Fantastic and informative post. Thank you!!

  2. Pingback: Supah Bowl Pahty Healthy(ish) Treats | Share The Health


Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s