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The Zen of Cooking Healthy Meals

“I was too busy!”
“I was too hungry to prepare!”
“I had no time after work.”
“ There was nothing in the house to make!”

I have heard it all. The truth is people are busy, busy, busy. Three things I say over and over are “you have to be prepared”, “eat real food”, and “make it simple”.

When we are unprepared and starving it is not pretty. The chip monster calls your name! The chocolate bar you’ve been eating a square of here or there suddenly disappears (into your belly). By the time you can even consider getting a healthy meal together you are stuffed with things you wish you never ate. The worst that could happen is that you are compelled to call for (GASP!!) Take-out food!

So here are my 4 steps for preparing for a week. Everyone has a day off of work or school. If we use a couple of hours of that day to shop and prepare food for the week, our lives would be so much easier, so much more “Zen”.

#1. Make a menu. – The same day every week, the day you have off. Write a menu detailing what you will eat for breakfast, lunch, and dinner each day. It doesn’t take long. Make it simple!

#2 Make a shopping list- Write a detailed list of everything you need to buy for the week according to category or store. For example; Meat and fish, Fruits and Vegetables, groceries. Eat real food. Write down everything. Spices, eggs, kefir, coconut oil, etc.

#3 Order ahead to save time. Most stores will put together your list so you can just pick up, or better yet have it all delivered.

#4 Most importantly spend time preparing
. If you like your food freshly cooked, prepare the raw fish with almond flour breading, and make your uncooked beef sliders with onions and spices. Then freeze it all. Pop it into the oven for quick cooking when you need it.

If you don’t want to fuss at all during the week, precook everything before freezing.

Clean string beans, make the zucchini into spaghetti, clean the cauliflower and refrigerate all vegetables. Make a quick batch of paleo muffins, homemade salad dressing, and a quick homemade mayonnaise and you are good to go!

Now all you have to do each day is minimal. Cut a salad, pull out a prepared protein. Voila!! A great meal in a jiffy all week long. Talk about Zen.

You can totally relax all week, enjoying the fruits of your labor. A little prep work goes a long way. Your body will thank you!

Some other ideas for quick simple meals:

-Sliced organic London broil, cooked and cut into bite size pieces. Freeze in portions, toss into a salad.
-Sliced organic chicken breasts also sliced and frozen in portions.
-Organic ground chicken, or organic chopped beef spiced and made into burgers.
-Ground Tuna made into sliders pan fried in coconut oil before or after freezing.
-White fish fillets like turbot or sea bass coated with almond flour, or coconut flour and spices. Topped with a bit of organic butter and baked to perfection.

Add a big salad with avocados, grilled veggies, steamed asparagus, string beans, or cauliflower or a quick vegetable soup, and you have a delicious, home cooked, satisfying, healthy meal.

And what is so Zen about that, you ask? Well, I answer, it is all in your attitude. Take pride in your prep work. When you are calm and doing this kindness for yourself it goes deep inside as a gift of self-love. That my friend is Zen, so Zen!

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  1. Patrice Dweck
    November 29, 2012 at 1:33 pm ·

    Hi Joy,
    I am enjoying the emails you have been sending. I am learning alot. Now all I have to do is practice your way. You look fabulous! When I look like you, I’ll know that I have succeded!

    • Joy Harari
      November 29, 2012 at 9:14 pm ·

      Lol!! I think you are awesome! So glad you are enjoying!