mealprep
Make Healthy Happen in Medical School: Food Edition
In a whirlwind of new
material and experiences, the “I don’t have time” attitude takes over health is
often one of the first things to take back burner for medical students. In this
mini series, I’ll share some practical ways to Make
Healthy Happen when it comes to your food, your body, and your mind in the midst of all of that studying.
We’ll get started
with one of my favorite topics, F O O D<3 We perform our best when we’re at our best, and the food we eat plays a huge role in that. It doesn’t have to be
difficult, elaborate, expensive, or Instagram worthy. It just has to nourish
your body so you have the proper fuel to #medschool.
1. Plan Your Meals (and snacks!): I tend to use Pinterest for inspiration! To plan for the week, I open a new note on my phone and write down what I’d like to make for the week as a heading.
Breakfast:
I’m not a huge breakfast person, but I know it’s important, so I tend to have
overnight oats, a smoothie, a granola bar, avocado toast, or some fruit.
Lunch/Dinner:
I pick 3 interchangeable lunch/dinner meals for the week. This way, I don’t get bored by
having the same two things every day, but I also don’t make way too much food
since I’m cooking for myself. Some of my easy-to-prep go to meals are curried
lentils, buddha bowls, salads, cauliflower fried rice, soups, roasted chickpeas
with sweet potatoes and kale, homemade burrito bowls, stuffed sweet potatoes,
and slow cooker meals.
Snacks:
Forgetting to plan your snacks is a huge trap because you’ll find that you’re
hungry during meals! Easy, healthy snacks include: hummus with baby carrots and celery, apples with almond butter, nuts, hot air popped popcorn, and kale chips.
A
note on FRUITS & VEGGIES: I’m not vegetarian and I don’t
currently have plans to become one, but over time, I’ve found that a predominantly
plant based diet is not only more cost effective (meat is expensive!), but it
also makes me feel better! I treat meat as more of a garnish and I rarely ever
include it as part of my meal prep. This is just something else to consider!
2. Make a Grocery
List: This is a major key! Walking into the grocery store without a list is
a one way ticket to spending way tooooo much money and still managing to forget
the things you need to prep your food. Under the headings I created in the last
step, I make a list of each of the ingredients I need to buy to make it. Leave
out the staples and other things you already have at home so that you don’t
duplicate!
3. Meal Prep: #MealPrepMonday
has a nice ring to it, but prepping meals on Sundays before I get into the
swing of the week always works out best for me. Pick the day that works best
for you and set aside a few hours to chef it up! Sometimes it feels like you’re
taking a lot of time, but remember that you won’t have to do it for the rest of
the week!
4.
Invest in Some Containers & a Lunch Box: Since you’re often on the
go, it’s important to have the right supplies to allow you to truly make
healthy a habit. Temptation will be
everywhere in the form of transparent to-go boxes in open refridgerators and drive throughs, but
you’ll be able to resist if you already have your food packed and ready to go!
I use glass pyrex containers with lids because they are microwave friendly and safer than plastic. Mason jars are also super handy. A lunch box is also a must! I have one that you can put in the freezer (it has built in ice packs, which keep salads cold & crisp all day!), but an ice pack and a regular lunch box works equally well.
5.
If you like smoothies…: Boy, do I have a #LifeHack for you! Finding
the time to make a fresh smoothie every morning can get difficult yet, buying
premade bottles isn’t always ideal because of the price and (w/ some brands)
the ingredients. I make one massive batch of smoothie then divide it amongst
five mason jars and put them in the freezer. The night before I want one, I
take it out of the freezer and put it in the fridge. By the next morning,
voila! I have a fresh, perfectly creamy smoothie waiting for me in the fridge.
Fresh smoothies for a whole week AND you only have to wash a blender once!
Pretty awesome, huh? I found this idea on Pinterest here a long time ago and I still use it now!
How do you make
healthy F O O D happen in medical school?
Nut Butter Overnight Oats Recipe
I know I'm not the only one that has reached the bottom of a nut butter jar and felt a pang of sadness one, because I love the stuff and two, because it's actually pretty expensive! #thatstudentbudgetthough It's just so good! I'm typically an almond butter kind of gal, but I recently picked up this mixed nut butter from Trader Joe's and it is ah-mazing! Instead of committing to single nut, I get a mixture of dry and roasted almonds, cashews, walnuts, brazil nut, hazelnuts, and pecans in this bad boy! Why have one when you can have em all!?
I had been toying with the idea of making overnight oats for a while, but never got around to it because the idea of cold oatmeal didn't sound too appealing to me. I knew you could warm them, but that seemed to defeat the purpose of quick, on the go breakfast! Well, I finally decided to go for it with this near empty jar of goodness!
RECIPE
Ingredients
- 1/2 Cup Rolled Oats
- 1/2 Cup Almond Milk- 1 Tbsp Chia Seeds
- 1 Tbsp plain Greek Yogurt (extra creaminess & protein!)
- A Dash of Cinnamon and Brown Sugar (optional)
- Topping: Sliced banana (& whatever else you want! :D)
Directions
Easy! Mix all of the ingredients in the jar and put it in the fridge overnight. In the morning, add the toppings and enjoy! You can even make batches and store them in the fridge for up to a week.
I can't believe I took so long to make this because I ended up LOVING it and there are 3 mason jars full of overnight oats in my refrigerator right now! #converted It was creamy, filling, and the nut butter totally set it off! I'm not a huge breakfast person, but the taste, satiety, and convenience of overnight oats has me hooked.
One of the greatest things about overnight oats is that they are SUPER customizable. Make it yours! Add, take away, or totally flip what I included in the recipe. Other ideas for toppings include strawberries, flax seeds, walnuts, and more. How do you like your overnight oats?
Greek Chicken Lettuce Wraps
I was looking for something light, yet filling to prep for dinner a few weeks ago, when I stumbled upon all sorts of lettuce wraps on pinterest. It was about a week before Hawaii and I was aiming to get my beach bod in check since it had been a while, ya feeel? It seemed like asian chicken lettuce wraps were pretty popular, but the greek chicken lettuce wraps with tzatziki sauce looked AMAZEEE to me, so I decided to give it a shot.
I got my inspiration from Cheap Clean Eats, but I'm a big fan of experimenting in the kitchen, so I changed it up to fit my needs and tastes. Cheap Clean Eats also had a recipe for tzatiki that looked pretty easy if you're interested in that! Unfortunately, I was too strapped for time to make it and I used the store bought kind from Trader Joe's instead (which was really good too)!
Once I put a photo up on instagram for my first #MealPrepSunday post, lots of people requested the recipe. So, TA-DAAAA here it is! :) This baby only takes about 30 minutes and you'll have a crisp, fresh, flavorful, AND filling Greek Chicken Lettuce Wrap ready to go!
What is your favorite lettuce wrap recipe!?
I got my inspiration from Cheap Clean Eats, but I'm a big fan of experimenting in the kitchen, so I changed it up to fit my needs and tastes. Cheap Clean Eats also had a recipe for tzatiki that looked pretty easy if you're interested in that! Unfortunately, I was too strapped for time to make it and I used the store bought kind from Trader Joe's instead (which was really good too)!
Once I put a photo up on instagram for my first #MealPrepSunday post, lots of people requested the recipe. So, TA-DAAAA here it is! :) This baby only takes about 30 minutes and you'll have a crisp, fresh, flavorful, AND filling Greek Chicken Lettuce Wrap ready to go!
#MealPrepSunday 4/10/2016
Every Sunday, I spend a couple of hours in the kitchen prepping my meals for the week. #MealPrepMonday definitely sounds sooooo much catchier, but alas I only have time on Sundays!
As I mentioned, I work two jobs, so on most days I am out of the apartment by 8:30a.m. and I don't get back until 9:00 p.m. (even later if I go to the gym)! I also go straight from one job to the other without stopping at home on most days. Prepping my meals allows me to eat on the go without spending a ton of money or indulging in less-than-good-for-you options.
It is such a habit at this point, but it's one that's worth keeping! While I do enjoy the time in the kitchen, it's a necessity because my entire week is rendered a disorganized mess if I don't do take the time out to do it. Trust me, I'm speaking from experience here 0__o *sighs* The ONE TIME I was too lazy to meal prep a few months ago, I paid for it the whole time and it was miserable. I was either buying food or scrambling to have dinner late at night. Needless to say, I haven't skipped a Sunday since then!
This #MealPrepSunday post will be the first of a series where I share what I've made for the week. I don't anticipate posting every single Sunday, but you can expect to see a post every few weeks!
Breakfast: Green smoothie made with spinach, frozen raspberries, banana, almond milk, greek yogurt, chia seeds, milled flax seeds, and matcha green tea powder!
Lunch: Spinach and baby lettuce salad with blackened chicken, goat cheese, thinly sliced pear, pecans, and craisins! I'll have it with a little balsalmic vinaigrette.
Dinner: Greek Chicken Lettuce Wrap "Gyros" with veggie toppings and Trader Joe's tzatziki. This little plate is enough for 3 wraps!
You should know that my meal prep photos aren't your typical pretty pictures of rows of tupperware because I have a roommate and there is NO WAY I'd be able to fit it all in our fridge. I make big batches of everything, then package them out for each day the night before. I also pack snacks and make a huge pitcher of unsweetened green tea so I stay away from juice.
Anyway, that's all for now! Do you meal prep? What are some of your go-to meals!? I would love to know!
Stuffed Avocado with Garlic Shrimp
Since you're getting to know me, you should know that I LOVE COOKING!
It became a hobby of mine when I was in college because it was one of the few study "breaks" that forced me to truly take a break. If I was catching up on a TV show, I could multitask and scroll my class notes on my laptop. Now, try imagining what it would be like to hold a laptop with one hand and sauté some vegetables with the other......not very realistic, amiriteeee!? Cooking was a special time because I could jam to some music, take a mental breather, and end up with something delicious at the end! Even now, after college, I spend a lot of my free time trying out new recipes in the kitchen.
Today's culinary foray is a rare detour from my usual pinterest inspiration. My coworker, Sarah, who is well aware of my avocado obsession (as is anyone within a 10 foot radius of me), suggested Stuffed Avocado with Garlic Shrimp by The Saffron Girl to me. She raved about how easy and yummy it was, but I definitely didn't need much convincing. A total prep time of 9 minutes AND avocado!? Oh yeahhhh, let's do this!
• • •
• • •
Ingredients
- 1 whole medium avocado
- about 2 cups medium to large shrimp, raw or uncooked frozen (defrost prior to cooking)
- 4-5 cloves garlic, minced
- olive oil
- coarse sea salt, to taste
- freshly ground pepper, to taste
- fresh parsley or cilantro, chopped
- chili powder, optional
View the full recipe and directions at The Saffron Girl!
Prep Experience: I promise you, if you can make cereal or scrambled eggs, that's all of the cooking "expertise" you need to make this. It was SO easy to put together! The only thing you have to cook on the stovetop is the shrimp. Everything else is just cutting, scooping, sprinkling, and combining! From start to finish, it truly took me 10 minutes to make, which was a nice change of pace!
Nomming Experience: As predicted, I absolutely loved this recipe. It was creamy, packed with flavor, fresh, and so satisfying! Shout out to Sarah for bringing this tasty creation into my life!
Verdict: Stuffed Avocado with Garlic Shrimp is definitely getting added to my repertoire of quick, weeknight recipes in the future. I was so full that I'd probably go with half an avocado along with the salad on the side next time. Both halves + the salad was pretty ambitious 0__o #foodbaby Also, I used 3 cloves of garlic instead and it was definitely enough, so that might be something to consider if you try this recipe too!
• • •
Nomming Experience: As predicted, I absolutely loved this recipe. It was creamy, packed with flavor, fresh, and so satisfying! Shout out to Sarah for bringing this tasty creation into my life!
Verdict: Stuffed Avocado with Garlic Shrimp is definitely getting added to my repertoire of quick, weeknight recipes in the future. I was so full that I'd probably go with half an avocado along with the salad on the side next time. Both halves + the salad was pretty ambitious 0__o #foodbaby Also, I used 3 cloves of garlic instead and it was definitely enough, so that might be something to consider if you try this recipe too!
Have you tried making this? Do you have any other avocado inspired recipe suggestions for me? Comment below!