Tag Archives | Sunday preparation

Healthy Lunch Ideas

For me, my ability to stay healthy during the week is directly proportional to putting in effort to prepare myself for the week. This usually happens on Sundays – Sunday Preparation – But sometimes it’s Monday after work or even Saturday. And it doesn’t have to mean taking tons of time and spending a fortune at Whole Foods, it just means doing a little planning.

Over the years I’ve adjusted my diet, tried different ways of eating, and shifted my time tables, all with the goal of finding a way of eating that works best for me. That gives me energy, makes my body feel good, and results in better sleeping patterns.

A key part of those habits are having a healthy lunch that’s nutritious and filing, without leaving me lethargic. Lunch is my largest meal of the deal and I always try to cram as much nutrient-dense, vitamin-packed produce into it as possible. Here are a few of my favorite healthy lunches for long days at the office:

Crackling Cauliflower Vegan Gluten-Free Paleo San Francisco Fashion Food Fitness Lifestyle Travel Blogger Recipe

Protein Smoothies – Spinach or kale, raw, vegan, gluten-free protein powder, lemon, ginger, sweet potato, and cinnamon is my go-to combination.

Stir Fry – A veggie & protein filled stir fry over brown rice, quinoa, or even veggie pasta is a filling, but light and delicious choice.

Crackling Cauliflower – I’m a HUGE fan of cauliflower and this is one of my favorite dishes to make over and over again.

Energy Bites – These little gems are great for a number of reasons. Not only are they the perfect portable snack/dessert, they’re also easy to make & versatile. Just add whatever ingredients you have on hand!

Bonus – All of these are low-maintenance, easy to throw together meals. You can make them in advance and reheat or prep the smoothie and stick it in the freezer!

Do YOU have a favorite healthy lunch for busy days?

Want more tips? Check out my recent How To Stay Healthy At Work post!

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Sunday Preparation

I’m a long-time fan of The Lean Green Bean’s Sunday Food Prep series as I like to spend my Sundays chopping, storing, and prepping – I’ve always found her pictures & recipes really inspirational.

While I definitely go through periods where my schedule is so hectic that I can’t manage to get to the grocery store, and I’m not as good about food preparation when I’m traveling, I still do a decent job of eating healthfully on a regular basis. And that means cooking for most of my meals.

In my book Sundays are sacred. I rarely make plans and prefer to spend my Sundays relaxing and preparing for the week ahead. A perfect Sunday begins with a few hours of work and productivity before running errands, going to the grocery store, and spending some blissful time in the kitchen.

Read on for some of my Sunday Preparation guidelines!


On Mondays I fill a tote with goodies to take into the office for the week. Some of the usual contenders are:

  • Veggies
  • Hummus
  • Dried fruit or dehydrated veggies
  • Coconut Water {I’m a Zico girl – I’ll try any brand, but I always seem to go back to Zico}
  • Smoothie ingredients: Spinach, kale, chopped raw sweet potatoes, ginger, lemons, bananas, and frozen blueberries. {I keep protein powders & wheatgrass under my desk like a crazy horder…}

Portion control is not my strong suit so I make things like breakfast bars & energy bites in moderation when I know it’ll be a hectic week, rather than every week.

In addition to preparing snacks & meals to take into the office for the week, I like to make sure that my fridge is filled with easy-to-assemble ingredients that mean a quick weekday meal on busy nights every night.


Salad Ingredients – I’ll cut up carrots, celery, radishes, cucumbers etc. and store them in sealed glass containers to be tossed into salads.

Stirfries – After salads, a quick & easy stirfry is one of my favorite “school night” meals. I’ll cut up sweet potatoes, break apart broccoli & cauliflower, and halve brussel sprouts in advance so that they can just be tossed into the pan. {Tip: Want to speed it up even further? Boil your sweet potatoes & brussel sprouts before you saute them – They’ll be ready in minutes!}

Beans & Grains – I’ll make a batch of quinoa and rehydrate some beans on Sunday. Both of which can be tossed into a salad or stirfry.

What’s YOUR Sunday preparation routine?

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MCLV Mange: Sunday Prep

How did everyone like Kyle’s Paleo Lifestyle post on Tuesday?

Not only do I love hearing from people who are also passionate about food, health, and nutrition, I love to learn about new ways of eating and the benefits people experience after making healthy lifestyle changes. So on that healthy living note, I’d like to share a little bit about how I prepare for my week on the food front.

One of the major changes in my routine that accompanied my decision to eat a healthier, gluten-free diet a few years ago was that I started to consistently spend Sundays shopping, cooking, and prepping. Once I decided that I wanted to make better, healthier daily choices, I realized how important it was to have healthy options available to myself at all times in my apartment, purse, and even at my office.

And these days I can’t live without my Sunday Prep.

This means more than just keeping my pantry and desk drawers stocked with basics, it also means grocery shopping or going to the Farmer’s Market on weekends and preparing food to be eaten during the course of the week. Some of it is as easy and cutting up carrots and celery sticks to be eaten with hummus for snacks, while other times I cook batches of vegetables or quinoa, or make entrées entirely in advance.

I love sweet potatoes, brussel sprouts, broccoli, carrots, squash, celery, spinach & kale, zucchini, peas, corn, beans – basically anything fresh, organic, and in-season that I can get my hands on at the grocery store or the Farmer’s Market.

My usual way of preparing vegetables is to roast or sautee them in olive oil, Bragg’s Amino Acids, or Trader Joe’s Island Soyaki and spices. Sometimes I’ll just pile vegetable after vegetable into the pot, and sometimes I’ll feel like cooking everything separately.

During the week I subsist primarily on fruits, vegetables, sweet potatoes, and nuts. For one or two meals a week I’ll eat either a soy-based protein source like tofu or another non-meat protein source like tempeh or seitan. I’ll also eat quinoa, brown rice, lentils, rolled-oats, and/or groats a couple of times a week, usually with lunch or an earlier dinner, so I’ll make batches of those grains in advance as well.

In addition to cutting up fruit & vegetables and cooking for the week, I also spend Sundays packing up my lunches, snacks, and the things that I need to take into the office to make sure that I don’t forget anything.

{Smoothie must-haves. Vegan, raw protein powder, lemon, and fresh ginger.}

Are you already taking care of business on Sundays but want to up your game? Check out the tips and recommendations of the experts – The Hungry Hungry Hippie & This Is What I Eat.

Stay tuned for the next MCLV Mange installment or check out previous posts from this series to see what you’ve missed so far below:

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