How to Make Fresh Spinach Last in Your Fridge for up to 3 Weeks!

Have you been wondering who in the world would buy such huge bags of spinach when they just go bad in your fridge in a few days? Wonder no more! I buy 2 of the large Costco bags and they last me 2 to 3 weeks. This is how!

How to Preserve Spinach in Your Fridge for Weeks!

Not sure about you guys but I'm not a big fan of grocery shopping! So I do whatever it takes to avoid doing it more than 2x a month! And I have 2 kids and a busy life so that isn't easy! But tips like this make it possible! 

Spinach wilts easily and gets soggy within a few days in the fridge! Do this and you can keep it in there for 2-3 weeks!! 

Make sure you use thick paper towels &a you do this either right when you get back from the store or the next day at the latest!

Watch the video by clicking HERE 👇🏼

https://youtu.be/4MW4qa3Vps8

Meal Prep Short Cuts!

When it comes to healthy eating, preparation is the key to success. (Those Boy Scouts are onto something.) In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.

Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. And hey, you’ll save money while you’re at it.

Plus, if you’re intimidated by cooking, there are tons of sneaky tricks that can help make assembling delicious meals a cinch. From easy breakfast options to methods for whipping up meals in bulk, we’ve got expert tips to set yourself up for a fuss-free and healthy week. Whip out your favorite Tupperware and get started.

12 Meal Prep Ideas to Try Now

1. Season meat three ways using just one pan.
If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook

2. Hard-boil eggs in the oven — not in a pot.
An excellent source of protein, vitamins A and B and healthy fat, eggs should be a staple snack for any health fiend. The problem: You can usually only fit up to five eggs in a pot. To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test run first to ensure your oven doesn’t run too hot or too cold before cooking a full pan of eggs. Photo and recipe: Lindsay / The Lean Green Blog

3. Freeze blended smoothies in muffin tins.
Never have the time to measure out a million fixings for a morning sip? Save time by buying the ingredients in bulk, blending your favorite beverage, and then freezing the mixture in muffin tips. Next time you need a shake, stat, toss two or three “smoothie cups” in a blender for a quick and easy breakfast. Photo and recipe: Matt / Muffin Tin Mania

4. Chop or spiralize raw vegetables in advance.
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware. Photo and tip: Ali / Inspiralized

5. Roast different vegetables with same cooking time.Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips. Photo: Jenny / Picky Palate

6. Make portions crystal clear.Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard. Jars: Blender Bottle Go Stack Twist ‘N Lock

RELATED: What 200 Calories of Nuts Looks Like

7. Customize healthy oatmeal jars.Fiber-rich foods like oatmeal are ideal for keeping you satiated until lunchtime, but most packets have lots of added sugar and unnatural preservatives. If you DIY and use portable glass jars, you’ll control exactly what and how much you’re eating. From “monkey mix” to “raspberries and dark chocolate,” these genius flavor combinations will keep your taste buds happy, too. Photo and recipe: Rachel / Clean Food Crush

8. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a supersizedsmoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time. Photo and recipe: Rachel / The Chic Site

RELATED: 15 Creative Ice Cube Tray Recipes

9. Use muffin tins for smarter breakfast frittatas.
You could enjoy a fancy frittata every morning of the week, and only turn your stove on once. The secret? Make-ahead egg muffins! Make several of these recipes in advance (you can store in the fridge for up to five days) so you don’t get bored throughout the week. Wrap them in a paper towel to microwave them so they won’t dry out. Photo and recipe: Kendra Montgomery / Full Fork Ahead

10. Always roll with some protein-rich snacks.
Protein is essential for muscle recovery after a tough workout and it also keeps hunger at bay — making it an A+ choice for snacks. Instead of reaching for a packaged protein barthat could have more than 400 calories and 28 grams of sugar, try making your own energy balls. Whip up a batch and store them in the fridge for up to six days. Photo and recipe: Lee Hersh / Life by DailyBurn

RELATED: 11 No-Bake Energy Bites

11. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven. Photo and recipe: Emily Miller / Life by DailyBurn

12. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days. Photo and Recipe: Cassie / Back to Her Roots

Via the Daily Burn

Mason Jar Quinoa Chicken Salad

LOVE mason jar salads! And this is one of my faves because I love the quinoa in it! Keeps me full and that takes care of that carb craving

 Prep Time 20 mins
 Cook Time 0 mins
 Total Time 20 mins

Ingredients
3 Tbsp. balsamic vinegar
2 Tbsp. fresh lemon juice
1/2 tsp. raw honey (or pure maple syrup)
1 tsp. Dijon mustard
1 Tbsp. + 1 tsp. olive oil extra virgin
2 cups cooked quinoa
4 cups sliced cucumbers
4 cups halved cherry tomatoes
3 cups grilled chicken breast boneless, skinless, sliced
1/2 cup crumbled feta cheese

Instructions
To make dressing, combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.

Add mustard; mix well.

Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.

Evenly layer quinoa, cucumbers, tomatoes, chicken, and cheese on top of dressing in jars.

Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Variation (Add 1 green container per serving): Add 4 cups fresh baby spinach.

Portion Fix Containers
2 Green
1 Red
1 Yellow
½ Blue
1 tsp.

2B Mindset Plate It!A great lunch option. Replace quinoa with more veggies for dinner.

Baked Chicken Chimichangas 21 Day Fix

Who doesn't love Mexican food? Try this healthy version of it!

Ingredients:

Whole Wheat tortilla 

Chicken breast

--grill it or buy rotisserie & shred it

Black beans 

Tomato 

Onion 

Cheddar Cheese 

Greek yogurt 

Coconut oil  

Directions:

1) Preheat oven to 425

2) Take a whole wheat tortilla and fill with 1 red container of chicken (3/4 cup), 1/2 cup black beans, little onion and tomato, blue container or 1/4 cup cheddar cheese 

3) Roll the tortilla filled with the items above and lightly brush the top with coconut oil 

4) Bake for 10 min 

5) Top with a little plain Greek yogurt & fresh pico de gallo 

21 day Fix:

2 yellow

1.5 red

1 blue 

1/2 green  

SUPER Easy and Delicious Baked Salmon

I swear this has to be the EASIEST recipe EVER for lunch or dinner! And it's SOOOOOO good!!  I bought the salmon from Costco.  It was about 3 lbs of it.  Made it for dinner and Monday and have been having it for lunch all week! The kids loved it too!

Ingredients

Salmon
Kirkland No Salt Seasoning
Parsley
Lemon or lime juice

1.  Place the salmon on a cookie sheet with a baking rack on top. I like to make it on the rack because most of the fat falls into the cookie sheet and the salmon doesn't cook in it.  I leave the skin ON while cooking.   Make sure you spray the rack so it doesn't stick.

2.  Squeeze fresh lemon or lime juice on top of it.  As much or as little as you'd like.

3.  Sprinkle with Kirkland no salt seasoning and parsley.  Rub it in.

4.  Bake at 375 for about 25 minutes.

5.  Remove, let cool and ENJOY! We ate it with baked sweet potato and steamed Normandy veggies topped with Gorgonzola cheese.

Vegan Meal Prep for the 21 Day Fix

Can vegans follow the 21 Day Fix Eating Plan and still get enough protein? The answer is yes! The Beachbody nutrition experts created this vegan meal prep to help vegans practice portion control and still get enough essential nutrition in their diets. This menu is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, but is equally as healthy and is higher in fiber, which helps with satiety and assists weight loss.

This vegan meal prep includes a few adjustments to the containers. Red containers contain complete proteins, but for vegans, they can also contain beans and other legumes. This menu also includes more yellow containers, but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b).

More information is coming soon about how vegans can adjust the 21 Day Fix Eating Plan to meet their nutrition goals. This meal prep menu and complete grocery list is a good place to start!

This meal prep is for the 1,200-1,499 calorie range. It contains 5 greens, 3 reds, 3 yellow a, 1 yellow b, 1 purple, 1 blue, 1 orange, and 2 tsp. per day

Meal 1 (Breakfast): 1 cup cooked oatmeal with ¼ large banana, 2 tsp. chia seeds, and ½ tsp. ground cinnamon (free) (2 yellow a, ½ purple, ½ orange)

Variations: Substitute 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. pepitas for chia seeds.

Meal 2 (Snack): 1 cup celery stalks with 2 tsp. peanut butter (1 green, 2 tsp.)

Meal 3 (Lunch M/W/F): 2 6-inch corn tortillas, ¾ cup refried beans, 1 cup shredded lettuce, ¼ cup fresh salsa (free), ¼ avocado (1 yellow b, 1 red, 1 green, 1 blue)
Variations: Instead of tacos, the corn tortillas can be lightly coated with nonstick cooking spray and baked at 375° F. for 10 to 15 minutes to make a tostada or tortilla chips. The rest of the ingredients can be combined to make nachos or a taco salad.

Meal 3 (Lunch Tue/Thur): 1 slice sprouted whole grain bread, ¾ cup white beans (mashed after measuring), ½ cup sliced cucumber, ¼ cup sliced red onion, ¼ cup alfalfa sprouts, ¼ avocado, balsamic vinegar (free) (1 yellow b, 1 red, 1 green, 1 blue)

Meal 4 (Post-Workout): 1 scoop vegan Tropical Strawberry Shakeology with ½ cup sliced strawberries (1 red, ½ purple)

Meal 5 (Dinner M/W/F): ¾ cup firm tofu, 1 cup shredded cabbage, ½ cup shredded carrots, ½ cup chopped broccoli, ½ cup sliced onions, ½ cup raw spinach sautéed in 1½ tsp. sesame seed oil. Drizzled with reduced-sodium tamari soy sauce (free). Served over ½ cup cooked brown rice (1 red, 3 green, ½ orange, 1 yellow a)

Meal 5 (Dinner Tue/Thur): ¾ cup cooked lentils wrapped in 1 cup lettuce leaves with ½ cup cooked quinoa, ½ cup sliced red onion, ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette (or your favorite 21 Day Fix Salad Dressing) (1 red, 1 yellow a, 3 green, ½ orange)
Variations: These ingredients can be combined to make lettuce wraps or lentil salad served over lettuce.

GROCERY LIST

Fresh Fruits and Vegetables
1 container alfalfa sprouts
2 avocados
2 bananas
2 medium red bell peppers
1 bag broccoli florets, or 1 bunch broccoli
1 bag shredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3 carrots
1 bunch celery
1 cucumber
2 lemons
1 large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
2 containers strawberries
1 bunch or small container tarragon
4 tomatoes

Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
4 Tbsp. chia seeds (2 oz.)
1 can cooked lentils, or ¾ cup dry lentils
2½ cups old fashioned rolled oats (8 oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice

Proteins
2 packages firm tofu

Canned Foods
2 cans vegetarian refried beans
1 can white beans

Miscellaneous
1 container fresh tomato salsa

Pantry

ground cinnamon

Dijon mustard

olive oil

sesame oil

ground black pepper

sea salt or Himalayan salt

1 bag vegan Tropical Strawberry Shakeology

reduced-sodium tamari soy sauce

balsamic vinegar

Via the Team Beachbody Blog

Veggie Omelets in a Cup

Thede are my go to meal prep staple. I make these every week because they make the perfect protein packed snack to have on the go. Super simple and you can literally add anything you want to them. Here's how I made these & what you need! I didn't measure anything for them and you really dont have to so pardon the lack of specifics.

Ingredients
Pint of egg whites or regular egg whites
2% milk (but you can use any type)
Raw spinach
Crumbled feta cheese
Salsa (any kind you like)
Seasoning (any kind you like)

Directions
Preheat the oven to 375.

Spray a muffin tin (12 count) with non stick spray of any kind. Pour the pint of egg whites evenly in each cup. If you are using eggs, just place one egg white in each cup.

Add a splash of milk to each.

Place a few leaves of spinach in each cup then sprinkle some feta on top.

Add a small amount of salsa to each one (about a teaspoon or so) them sprinkle with seasoning and bake at 375 for about 35 to 40 minutes. I like my eggs very well done so I sometimes cook them longer.

Let them cool and remove. Super easy and so good!

My Typical Shopping List

Below is a list of the foods I like to always have in stock at home for meal prep, snacks, etc.  This is not what's on my list EVERY week. I just replenish items when they're out as I go. I try and only do my shopping 2 to 3x a month.  Once a month I do a big trip to Costco and 2x a month I go to our local produce market for vegetables and fruites

CONDIMENTS & SEASONINGS
Organic No salt seasoning
Mesquite Seasoning
Cinnamon
Vanilla extract
Organic virgin coconut oil
Apple cider vinegar
Mustard
Ketchup
PB2
Berry preserves (for PB & J) 

FRUITS & VEGETABLES
Spinach
Romaine lettuce 
Carrots
Cauliflower
Grape tomatoes
Roma tomatoes
Avocados
Sweet potatoes
Acorn and/or kabocha squash
Spaghetti squash
Normandy veggies (frozen)
Stir fry veggies (frozen)
Bananas 
Apples
Cuties
Plums
Blueberries
Frozen strawberries
Frozen blueberries 

Baby carrots

DAIRY

Cottage cheese
Greek yogurt plain
Siggis yogurt
Oikos Triple zero yogurt
Almond milk
Organic Cow's milk
Eggs
Egg whites
String cheese
Feta cheese

GRAINS  & CARBS
Gluten free pasta
Low Carb tortillas
Ezekiel bread
Gluten free cereal (Chex)
Gluten free granola (Kashi vanilla)
Steel cut oats
Rice rollers
Quinoa
Brown Rice

SNACKS
Kirkland protein bars
Granola bars
Organic fruit snacks
Dried Cranberries 
Oatmeal
Raw almonds 
Skinny pop popcorn
Trident gum

LEAN PROTEINS
Shakeology
Turkey lunch meat 
Turkey burgers
Salmon burgers
Pollock burgers
Chicken breasts
Canned salmon
Canned tuna
Tilapia
Salmon
Ground turkey
Rotisserie chicken (sometimes)

Have any questions? Want help with your meal prep? Reach out. Send an email to info@fitfluentialmom.com or contact me via the contact form that pops up or the form at the top right of this page. 

21 Day Fix Easy Food Prep Recipes

Quick Food Prep Recipes

When it comes to food prep, some people get overwhelmed and don’t know where to begin. Not to mention we are BUSY and don’t have time to food prep. I prep twice a week because I just don’t have time to do all food prep in one day.  Below are some of my favorite Quick Prep Recipes that I make regularly and I keep on hand most of the time in my fridge.  I make a lot of it and freeze it or keep it in the fridge to snack on. 

You can also find a lot of these recipes on www.Fitfluentialmom.com and clicking on Recipes in the black navigation bar.

Salsa Chicken

Place two chicken breasts in your slow cooker; completely cover with salsa.  Season as desired with seasonings such as pepper, mustard powder, garlic powder, lightly with sea salt, onion powder, Mrs Dash, Flavor God, Costco No Salt Seasoning, etc.  Just remember to take it easy on the sodium products and, if you can, avoid them. You’ll be MUCH happier with your results if you do and it’s only 5 days!  Cook on low for 3-4 hours for thawed chicken or 5-6 hours for frozen chicken.  Once cooked, remove from heat and shred using two forks.  If you are cooking for your family too, increase the quantity of chicken breasts accordingly.  You could also simply bake these in the oven, but they shred so much nicer and are so much jucier if you do it in the slow cooker.

Balsamic Chicken Breast

Marinate it in balsamic vinegar, lemon juice, cilantro and seasoning. Barbecue it or grill it in your oven for 30 minutes or so at 400 or until it’s well cooked.

Balsamic tilapia, Swai or other fish

Marinate it in balsamic vinegar, lemon juice and seasoning. Barbecue it or grill it in your oven for 20 -25 minutes or so at 400 or until it’s well cooked.

Panko Chicken Breasts

These are frozen uncooked all white meat chicken breasts breaded with crunchy panko breadcrumbs from Costco. They're delicious and super easy to make in a pinch! 

Ground Turkey

I buy the extra lean Jennie-O ground turkey and make it in a skillet. I just add some no salt seasoning and if they have the flavored variety (Italian, taco, etc), I buy that to make it faster. My family likes it on salads, in tacos, making it into turkey burger patties, as lettuce wraps or any other way you like to eat it.

Beef

The only ways I really eat beef are in burgers (as lean as you can find them or make your own from lean ground beef) or in a lean steak.  You can grill it or make it on the skillet.

Salmon Burgers (Costco)

These are my favorite and they’re packed with protein. They come frozen so you just pop them in the oven for 20 minutes or so at 350 and they’re done. You can put a few in at a time and have them ready to go in the fridge. 

Canned Salmon (Costco)

I prefer canned salmon vs tuna because it tastes better. I can literally open the can, squeeze some lemon juice in there, sprinkle it with no salt seasoning and eat it on top of a salad, bed of lettuce or just out of the can with a fork.

Balsamic Chicken

This is my favorite and the easiest way to make chicken breast. Place the chicken in a Tupperware container.  Pour balsamic vinegar and lemon juice on it. Sprinkle with no salt seasoning. Marinate for a few hours or overnight.  You can grill it on the barbecue or bake it in the oven at 400 preferably over a pan with a grill on top so you get the barbecue grill marks even though you cooked it indoors  

Egg Whites

I always have cartons of egg whites handy. Scrambled eggs with veggies you have on hand is a quick and easy low carb, high protein meal to make in a flash!

Sweet Potatoes (baked or fries)

BAKED: Place it in the microwave using the sensor cook setting or cook it for about 5 minutes.  

FRIES: Slice them up, spray or LIGHTLY drizzle with olive oil and spices and bake for about 30 minutes at 375.

Quinoa (2 servings) 

½ cup dry quinoa

1 cup cold water (or broth….gives it more flavor!)

Pepper and No Salt Seasoning (Flavor God, Mrs Dash or Kirkland Organic No Salt Seasoning) to taste 

If you are cooking for your family too, increase the quantity of quinoa accordingly.

1.  Combine quinoa, water, and salt/pepper in a medium saucepan and bring to boil over high heat

2. Reduce heat to maintain a gentle boil; cook, covered, for 10-15 mins or until all water has been absorbed

3. Remove pan from heat and let quinoa rest, covered, for 5 mins

4. Fluff with fork

5. Store in two separate containers for easy access throughout the next week.

Brown Rice (2 servings) 

½ cup brown rice

1 cup cold water (or broth….gives it more flavor!)

Pepper and No Salt Seasoning (Flavor God, Mrs Dash or Kirkland Organic No Salt Seasoning) to taste 

If you are cooking for your family too, increase the quantity of quinoa accordingly.

1.  Combine rice, water, and salt/pepper in a medium saucepan and bring to boil over high heat

2. Reduce heat to maintain a gentle boil; cook, covered, for 10-15 mins or until all water has been absorbed

3. Remove pan from heat and let quinoa rest, covered, for 5 mins

4. Fluff with fork

5. Store in two separate containers for easy access throughout the next week.

Hard Boiled Eggs (2 eggs – 1 serving)

2 large eggs (organic if possible)

Cold water

If you are cooking for your family too, increase the quantity of eggs accordingly.

1. Place eggs in saucepan and add enough cold water to cover eggs by one inch

2. Bring water to a boil over high heat; remove from heat immediately after water comes to a boil, cover, and let stand for 12 mins

3. Remove from water and rinse with cold water until cool

4. Store in fridge in airtight container (to prevent your whole fridge from smelling like eggs) 

Normandy Blend Steamed Veggies (1 cup – 1 serving) from Costco

These are the EASIEST veggies to make and have on hand. They come frozen and blended so you have a good variety (broccoli, cauliflower, carrots & squash), cleaned, chopped up and ready to steam and eat.  Steam to desired tenderness, season with pepper and/or no salt seasoning and eat as a side dish, with cottage cheese, topped with parmesan, etc.

Spaghetti Squash

Super easy to make and you can make it as a side dish or main dish. I have tons of recipes for it on my blog too!  Cut it in half (this is the hardest part!), take out the seeds, spray lightly with olive oil or lightly brush it on, put face down on a pan and bake at 375 for about 45 minutes to an hour. Then take a fork and scrape out the “spaghetti” from the inside.  So delish and you can eat it like pasta with sauce and meatballs or as a side dish. 

Acorn Squash

My new FAVORITE type of squash.  So delish and super easy to make. Just slice it up in ½ inch thick slices, remove the seeds inside and place on a non stick baking sheet. Spray lightly with olive oil spray or brush it on lightly, sprinkle some no salt seasoning, some parmesan and bake at 350 for about 15-20 minutes. Super easy and really good. Plus they look like little flowers so the kids like them too!

Greek Salad

Romaine lettuce, chopped tomato, sliced olives, feta cheese & balsamic vinegar with a sprinkle of lemon juice.  Easy and you can top it with chicken or eat it by itself!

******Many more recipes will be posted in the group over the next few days. These are just ideas of fast, easy foods to make if you’re hungry and you don’t have food ready to go.