Food Prep

Evening all

I thought I’d share what I’ve spent my evening doing. In 3 weeks time I’ll be landing in Cyprus for my brother’s wedding so it’s time to step up the diet to match the exercise and lose the pooch! I love the quote ‘failing to prepare is preparing to fail’ I really do think it’s true. If you don’t have prepare you can be tempted when you’re tired in the morning to just grab food in work and after a long day a quick ready meal may be too tempting.

I’m someone who loves cooking and experimenting with food. Lately I tend to go to the supermarket on a Sunday and get my weekly must haves and then see what is reduced and decide from there what I fancy cooking.

For me my essentials for the week are:

  • Spinach
  • Bananas
  • Low Fat Fromage Frais (this has a lot more protein that natural yoghurt)
  • Milk (if I’ve been paid I prefer to go for Almond milk
  • Eggs

I’ll also grab whatever fruit and veg is on offer for the week.

My favourite thing for breakfast is overnight oats. I tend to make them in batches of two or three as it’s easier. I add a handful of oats and then milk and fromage frais. I’m not the type to measure it out but if you a ramekin full of each. These can be topped with anything, I use fruit and peanut butter or add nuts and seeds too. I do also add protein powder to boost my protein intake.


This week I grabbed chicken breast. I made a rub using herbs and spices. I literally just grab random spices out of the cupboard and then fry in a teaspoon of coconut oil. I cook everything with coconut oil now. I have this for lunch then with spinach, red cabbage and cherry tomatoes. If I don’t fancy salad I’ll grab soup out of my freezer and usually take a boiled egg.


Also reduced this week was beef stock. I decided to make a healthy cottage pie. I fry 4 onions in garlic, salt and pepper and a tea spoon of coconut oil. To that I added 500g of extra lean mince beef and carrots. When the mince had browned I add stock and red cabbage. Whilst this is cooking down I boiled cauliflower and carrots to make mash. I tend to make my mash out of any veg and just boil it down. Swede and parsnip also work. Once it’s soft I mash it up and put it over the meet mix and cook in the oven for 30 minutes.


Today I also made egg fried cauliflower rice. This was the easiest thing to do. Just grate the cauliflower, melt the coconut oil in a frying pan. Then add the cauliflower to it and two eggs and fry. Such a quick tasty meal. I eat this on it’s own or it’s great for with curries.


I also made muffins from the recipe L posted on Friday. I made mine with lemon and coconut. They are amazing. You can find L’s recipe here.


I also made some red cabbage with apple. I cooked an apple in a bit of sugar and reduced it down. I just added this too boiled cabbage and will freeze it. I’ve got veggie sausages so think it’ll be great with them and swede.


Lastly I made sourdough bread. I absolutely love peanut butter and banana on toast so prefer to make my own bread. Sourdough is made from just flour and water so it’s too bad for you. I use a mix of normal and wholegrain seeded flour. I also added protein powder this week so I can tell myself it’s better for me.


So that’s me prepped for the week. What do you eat when trying to be healthy?

Love M



  1. Gina
    May 26, 2014 / 9:55 pm

    you sound very prepared and very healthy.. would love to follow your example but am a terrible cook with an addiction to crssiants so my bulge looks like it's staying….

    • C.S.I Beauty Blog
      May 28, 2014 / 2:15 pm

      Cakes are definitely my weakness. Love a pain au chocolat too. Aww I'm sure you can't be that bad. The hairy dieters book is great for healthy alternatives xx

  2. Haylee Mae
    May 26, 2014 / 11:00 pm

    This is great ! I've been curious to see what some people who prep do. I like that you make your own bread I may need to try that. My hubs plans out the big meals and cooks them. I always plan my sides for meals ahead of time and breakfast/most lunches and make sure they fit my macro goals for the day. Always watching what I eat and loosely counting calories, but have a few cheats here and there. It's making me feel healthier now that I'm keeping a real eye on things. If the man didn't love cooking so much I'd probably really love prepping because I'd be totally in control. xo,

    • C.S.I Beauty Blog
      May 28, 2014 / 2:18 pm

      I always try to do a big shop then cook loads so my freezer is full :). Sourdough is a labour of love but I prefer it as it has no fats addes to it. I think the way you're doing it is the best when I lost weight I did monday to Friday healthy and relaxed at the weekend and just made healthier choices :). Glad you enjoyed the post xx

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