Life after 40 can feel like a major juggling act. You are tasked with work, family responsibilities, aging parents, kids, personal health, and other pressing matters. With so much going on, it’s easy to let meals turn into takeout options, throwing money at a quick fix to lessen the burden.

Now, I know for some, cooking is a welcome escape! It is a chance to unwind and create something delicious. For others, though it's another task on an already endless list to be dealt. No matter where you fall on this spectrum, the truth is having a plan makes eating nutritious foods easier and home cooked fare is generally better for our waistline and pocketbook.

Whether you love to cook or just need to get food on the table, meal prep plan will help you:

✔️ Save time during the week.

✔️ Reduce the daily "what to eat" conundrum.

✔️ Boost energy and mental clarity.

✔️ Cut down on food waste and overspending.

Think of it as investing in yourself. A bit of time spent meal planning will make the rest of your week flow so much better. It will dividends all over the place!

Step 1: Build a Kitchen That Works for You

A well-stocked kitchen makes it easier to cook meals on the fly. Always better to be looking at it, than for it

Pantry Staples

These long-lasting essentials serve as the backbone of multiple meals:

Grains

• Quinoa

• Brown rice

• Rolled oats

• Whole grain bread or wraps

Proteins

• Canned tuna or salmon

• Canned beans (black beans, chickpeas, lentils)

• Nuts & seeds (almonds, walnuts, chia seeds, flaxseeds)

• Nut butters (almond, peanut, or cashew)

• Protein powder

Cooking Essentials

• Olive oil & avocado oil

• Vinegar (balsamic, apple cider)

• Canned diced tomatoes

• Tomato paste

• Coconut milk (for curries and soups)

• Broth (chicken or vegetable)

Flavor Boosters

• Garlic & onion powder

• Dried herbs (basil, oregano, thyme)

• Spices (turmeric, cumin, paprika)

• Soy sauce or tamari

• Dijon mustard

• Honey or maple syrup

Step 2: Shop Smart With a Twice-a-Week Schedule

Fresh food doesn't last forever, and planning a week's worth of meals in one trip can be overwhelming. Instead, a twice-a-week grocery schedule keeps your ingredients fresh while preventing waste.

Sunday Shopping List: To Last Until Wednesday

• Proteins: Chicken breast, salmon, turkey, eggs

• Vegetables: Broccoli, bell peppers, carrots, zucchini, leafy greens (kale, spinach, arugula)

• Fruits: Apples, oranges, berries

• Dairy & Alternatives: Greek yogurt, feta or goat cheese

Wednesday Shopping List: To Last Until Sunday

• Proteins: Tofu, shrimp, lean beef, eggs (if needed)

• Vegetables: Cucumbers, tomatoes, mushrooms, asparagus

• Fruits: Bananas, grapes, mango

• Dairy & Alternatives: Cottage cheese, almond or oat milk

This schedule allows fresh ingredients for those who love to cook while ensuring quick options for busy days when cooking isn't an option.

Step 3: Make Meal Prep Fit Your Lifestyle

You don't need to meal prep everything. Just enough to make the week easier.

If You Love to Cook…

• Prep ingredients, not meals: Chop veggies, marinate proteins, and cook grains ahead of time so cooking is faster during the week.

• Batch-cook a few components: Roast a big tray of vegetables or make a pot of soup to eat throughout the week.

• Experiment with new flavors: Try a new spice blend or sauce each week to keep meals exciting.

If You Just Want to Get Food on the Table…

• Go for mix-and-match bowls: Cook a batch of protein (chicken, tofu, salmon) and pair it with prepped grains and different sauces.

• Use shortcuts: Pre-cut veggies, rotisserie chicken, and frozen fruit can save tons of time.

• Stick to simple combos: A good meal is just protein + veggies + healthy fat + fiber. No overthinking needed!

Step 4: Quick & Flexible Meal Ideas

No matter your cooking style, these easy, adaptable meals make it simple to eat well:

Breakfast Ideas

• Greek yogurt + nuts + berries + drizzle of honey

• Overnight oats with chia seeds, almond butter, and banana

• Scrambled eggs with spinach and feta, served on a bed of greens with sweet potatoes.

Lunch Ideas

• Quinoa bowl with roasted vegetables, canned chickpeas, and tahini dressing

• Whole wheat wrap with tuna, avocado, and mixed greens

• Brown rice with grilled chicken, sautéed bell peppers, and soy sauce

Dinner Ideas

• Sheet pan salmon with asparagus and roasted sweet potatoes

• Stir-fried tofu with broccoli, brown rice, and ginger sauce

• Brown rice and salad with shrimp, garlic, and spinach in olive oil

Snack Ideas

• Blueberries and Almonds

• Hard-boiled eggs or meatballs

• Hummus with cucumber and carrot sticks

Step 5: Make Meal Prep Enjoyable

• Turn it into a ritual: Play your favorite music, podcast, or audiobook while you cook.

• Make it social: Meal prep while catching up on calls.

• Use shortcuts: Pre-cut veggies, rotisserie chicken, and frozen fruit can save tons of time.

• Stay flexible: Don't feel pressured to stick to a rigid meal plan, allow room for swaps and variety.

Meal prepping is about making your life easier. Having a simple plan and the right ingredients on hand means less stress, more energy, and better meals. It is worth the effort to create this law and order or yourself!

Wednesday Whip It

KMT's NUTTY GREEN SALAD

Ingredients for 1 serving:

1 cup broccoli slaw

1/2 large  or 1 small avocado, cubed

1/4 cup nut mix (pecans, sliced or slivered almonds, pistachios), chopped

1 cup minced herbs ( I like Ital. parsley, cilantro and mint)

2-3 TB  salad dressing, see below

2 cups mixed greens

Add slaw, avocado, nuts and herbs to a bowl and gently mix.  Arrange  greens on a plate and top with slaw mixture. Drizzle with dressing. OPTION: Add preferred protein, like sliced chicken breast/ lamb meatballs/ salmon fillet etc (all cooked, of course) for a complete meal.

NOTE: To prep 3-4 portions of this salad, simply use:

            1 bag broccoli slaw
            1 cup nut mix
            2-3 cups of herbs

Portion the base salad in single-serving glass or plastic containers and store in the fridge. Salad base will keep for 3 days. When ready to use, just add mixed greens and avocado and dressing as per above.

DRESSING

1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
1/4 red wine vinegar
1 TB tahini
1 tsp Dijon mustard
1 tsp sea salt
1/2 tsp paprika

Place all ingredients in a jar and shake to combine. Use on the above salad…or really any salad.
Dressing stored in the refrigerator will keep for up to 7 days.

Wednesday WOD

Warm up 

2 rnds 

Calf raises 

KB Goblet squat press + press

KB RDL L/R

Full body rock

Then 

Dynamic warm up 

Med ball passes 

Tech 

Wall balls 

Run 

Burpee box jump over

WOD

12 minute AMRAP 

75 wall balls 14/20#

800m run 

Max burpee box jump overs 24/30"

Cool down 

*We'd love to have you join us for the Empower Intramurals! Sign-Up on White in Gym by Friday (❤️ Day) at Noon. It is a great way to focus your fitness, have fun and grow stronger during the last days of winter! 👊