Starting a food prep/cook day with a chronic illness

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Recently I was in a discussion about how I handle food prep and cook day to ensure I continue to eat healthy. It is so hard to function by the end of the day that it is easy to just order take out night after night or to skip eating all together. When my pain level rises I rarely am hungry. Having this day is not easy and it is an all day thing. Don’t expect to function much afterwards. Do expect a rise in your pain levels the first couple times you do it. I promise the more you do it, the more you put good healthy REAL food in you the better you will feel.
I think the best way to start is to go super easy. Lets start with Overnight oats for breakfast , egg and veggie muffins for snacking, Mason Jar salads, and what I call freezer meals. You are going to need a lot of mason jars for this but its the easiest thing to use and for some reason, the salads stay good for over five days in them. Not sure why. Probably some weird science thing.

Breakfast food grocery list

 

14 Mason jars with lids  1 large tub of Greek yogurt( ideally this would be plain but you can get away with vanilla) 1 pint blueberries and I think Blackberries are in season so 1 container of those 2 slightly under-ripe bananas Sliced almonds chia seeds Ground flaxseed Fat free milk(you can use any kind of milk , so almond milk coconut milk those are fine too) Old fashion oats Set out seven mason jars. In each mason jar pour 1/2 cup milk first, then add 1/3 cup greek yogurt, 1/3 cup oats, 2 tablespoons chia, 2 tablespoons flaxseed 1/2 cup fruit( you can mix or just do one fruit in each jar) I like blueberry banana . Bananas need to be sliced. 1/4 cup sliced almonds. Shake and put in fridge.

Snack Grocery list

1 dozen eggs

1 bag chopped kale

1 bag sliced mushrooms

Ground turmeric

ground ginger are a great boosting option to this, add to your taste.

Mix all in a bowl. Grease a muffin tin and pour mix in. Bake at 350 for twenty minutes. When done set aside let cool.  Two “muffins” can go in each zip-lock bag. A really smart friend then put her individual snack bags into a large zip-lock bag so they don’t all get lost and spread over the refrigerator

Lunch Grocery list

1 can chickpeas

1 can salmon or tuna

1 package Deli chicken strips

1 head of romaine

1 bag spinach

2 containers feta

sliced carrot sticks( like the little matchstick ones)

4 cucumbers diced bell peppers ( our store has them diced but sometimes i have to slice and dice them too)

Salad dressings of choice

Line up seven mason jars. In the bottom you are going to put your salad dressing. It is recommended to keep this to no more than two tablespoons Then comes your hard veggies, Carrot sticks, peppers, diced cucumbers(each salad should get roughly half a cucumber) Then comes the chickpeas, This is also where you add a meat choice here to mix it up or even some can tuna or salmon. I personally like the salmon. Then you can rotate Romaine and spinach add the feta last.

The snack eggs should be done by this time. Just set aside to cool.

Dinner freezer meals;If you prefer to use a toaster oven and avoid the microwave you are going to need small glass entree size containers. Otherwise glad or zip-lock entree containers are fine.

Dinner Shopping list

2 pounds chicken

1 pound fish

1 bag quinoa

1 container chicken broth(the less sodium more organic ones are the best option)

1 bag parsnips

about a pound of green beans

Sugar snap peas

1 head broccoli

1 bunch beets.

The easiest way I have found to cook this is on a cookie sheet wrap it in tin foil. Then wrap chicken with whatever seasonings you want in tinfoil. I set the chicken in the middle of a square of tinfoil then fold up and close it up. I typically just use garlic rosemary and lemon zest. Sometimes adding Turmeric as well. You can season each chicken breast seperately if you so choose. They will be cooking in tinfoil in their own juices. Repeat with fish of choice, my family will eat tilapia the easiest so that is what we use but you can use any white fish. Typically I just cook it with lemon and we top with parmesean . Slice the cauliflower and our favorite is to coat in coconut oil add some sea salt and some dill seed and thyme. Wrap it in tinfoil same as chicken folding it up. Slice the beets and add a tablespoon of oil of your choice really Wrap those in tinfoil the same way. Parsnips you can peel if you so desire we don’t normally. Same thing with tinfoil normally i just roll them in about two teaspoons of oil and sprinke sea salt on top. All this goes on baking sheet that was wrapped in tinfoil. Goes in the oven for an hour at 350. The tinfoil helps it all cook evenly and makes it so much easier to clean up after. Set four pots on the stove. Cook enough quinoa in the chicken broth for seven servings in pot one. In pot two go the green beans , pot three sugar snap peas and pot four broccoli. The veggies in the pot you are going to slightly undercook. When the meat and veggies are done in the oven take out and put on table. Well I put it on the table. Then put the pots next to it. Line up your seven entree dishes(gladware or glass) and put about 1/4 cup quinoa two veggie choices and a meat. Put top on and toss in freezer.

 

I only know how long it takes to thaw and heat in the microwave. If you can remember to take one out of the freezer in the morning and put it in the refrigerator that makes heat up time about five minutes. If you have it in the freezers no worries its about eight minutes. Of course this all depends on your microwave.

The first two times you may want to ask a friend to help you. Then you kinda find your rythm or groove or whatever and it goes faster; None of this is set in stone. Change up veggies for dinners as seasons change, same for fruits in overnight oats. There are tons and tons and tons of overnight oats and mason jar salads on Pinterest. The freezer meals I came up with several months back for my husband so he could have real food when he worked nights. Like I said with the salads they last up to ten days so you can easily do this for two weeks if that makes it easier.

DO plan for this to be a full days project.

It typically takes me from eight thirty am to about two thirty pm to complete and I normally am only capable of resting after that. I am pretty much spent for the day.

Then you can start exploring make ahead crock pot meals that you can freeze. So easy.with the same premise only these everything goes in prepped but not cooked in zip-lock freezer bags freeze it and then the same though of defrosting in fridge then dump the bag in crock pot. This would make it more family friendly. There are so many crock pot recipes on Pinterest I find it hard to believe you can’t make two weeks worth of food without someone getting bored of crock pot.

I did this entire thing for a friend of mine who also has fibro and she noticed a dramatic difference in less than a week.

Research the recipes you want to use and plan it out. I would recommend planning it on a different day than actually doing it. My brain can’t handle that much with chronic pain also going on.

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7 responses »

  1. So smart to prepare ahead. Even though it’s harder for that one day, it makes life much, much easier for the rest of the week. I love how easy AND healthy all your meal/snack suggestions are. This is exactly how I eat! By the way, have you tried chia seed pudding? Could be another great snack or breakfast option for you and it takes maybe 2 minutes to prepare. So fast, so simple!

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    • Not a fan of the chia pudding… I like them in my yogurt or overnight oats sometimes but yeah can’t handle the texture of them. Thanks for commenting! It really does suck for that one day but it does help it really does

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      • The consistency is definitely not for everyone! My pleasure, actually, I really love your posts. I’m a Holistic Health Coach so I really enjoy finding bloggers who talk about exactly this kind of thing:)

        Liked by 1 person

  2. I usually prep for a week and I tell you sometimes it’s the best feeling not having to cook because your meal is already prepared. I usually do it for dinner though, never tried it for breakfast or lunch, I should actually try that.

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  3. Pingback: The Liebster Award | ladyleemanila

  4. I need to get on the ball and start doing this for myself. I’m such a pie eater and I know that causes more pain than necessary. Thanks for giving me some great starting points and meal ideas!

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