Explore every episode of the podcast Meal Prep Monday Podcast™
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Updated Systems That Are Working Right Now | EP#296 | 19 Jan 2026 | 00:14:11 | |
In episode 296, Prep Dish founder Allison Schaaf shares what's currently supporting her family's rhythm with four kids, homeschooling, and travel. She covers protein-focused breakfasts, morning routines, daily walks, lifting habits, and simple systems that make busy days feel smoother. Allison also shares brief updates on homeschooling and world schooling, and how intentional rhythms create space for what matters most. Referenced episodes and resources: 👉 High Protein Breakfast Rotation (family friendly!) | EP#235 High Protein Breakfast Rotation (family friendly!) | EP#235 🎧 Guest appearance on The Lively Show: TLS 515 Designing the Year to Come with Your Partner with Allison Schaaf 🗺 Bright Standards on Amazon for National Park Maps 🍷 Dry Farm Wines (affiliate) Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans referenced in this episode? | |||
| The Systems That Make Family Dinner Possible l EP#295 | 12 Jan 2026 | 00:08:17 | |
In episode 295, Prep Dish founder Allison Schaaf shares the practical systems that make family dinners happen in her home. She talks through deciding that dinner together matters, choosing a realistic time, using the calendar as a guide, and simplifying groceries and meal planning so dinner doesn't rely on motivation alone. She also references her breakfast rotation as another example of how simple food systems reduce daily decision fatigue. 👉 My breakfast rotation episode: High Protein Breakfast Rotation (family friendly!) | EP#235 Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM Join us on social media- Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM | |||
| Food Budgeting Reset for the Fall l EP#287 | 11 Aug 2025 | 00:08:51 | |
In episode 287, Prep Dish founder Allison Schaaf discusses 4 tips to help you with your food budget and what to assess in your kitchen right now as we head into fall and a new school year. Costco Episodes - #67 & #135 Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM Join us on social media- Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM | |||
| Simple Prep Tips - Preparing for the Holidays | EP#199 | 04 Dec 2023 | 00:11:58 | |
Join Prep Dish founder Allison Schaaf for episode 199 as she shares some of her favorite easy prep tips about preparing for the holidays. As we head into the beginning of December, it can feel like we're already in the thick of holiday season, but there is still a lot we can do to prepare ahead and make time together with friends and family more relaxing, enjoyable, and easy. Allison recommends focusing on these key categories for the month ahead as well as daily schedules:
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Holiday e-cookbook: https://prepdish.com/shop/ Entertainment Bundle: https://prepdish.com/shop/ | |||
| Mealtime Blessing (Special Guest!) | EP#198 | 23 Nov 2023 | 00:03:22 | |
In episode 198, Allison Schaaf, founder of Prep Dish, is joined by her son, Ivan, to share with you a special mealtime blessing for this Thanksgiving and beyond. Enjoy! Happy Thanksgiving from Prep Dish to you! We are so very thankful for you, your support, and your part in the Prep Dish community. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Now through Monday November 27, get 2 months FREE with code FREE2 when you purchase our Yearly or Premium subscription - PrepDish.com/shop | |||
| Happy Thanksgiving - How to Practice Gratitude Daily | EP#197 | 20 Nov 2023 | 00:07:22 | |
In episode 197, Allison Schaaf, founder of Prep Dish, shares a routine that she and her husband started several years ago when they discovered a wonderful way to practice gratitude daily. The Schaaf household has expanded to include two children, and Allison's family practice of gratitude has evolved as well. The day ends with the family gathering together and sharing 2-3 appreciations about each of the other family members from the day. Sometimes sweet surprises in what the kids have remembered even pop up in this special family routine! Allison offers this gratitude practice as a wonderful way to nourish your soul, and those of each of your family members, especially in this season of Thanksgiving. She has found it truly helps everyone feel especially appreciated and loved. Happy Thanksgiving from Prep Dish to you! We are so very thankful for you, your support, and your part in the Prep Dish community. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| Healthy Screen Time - How We Navigate a Limited-Screen Lifestyle | EP#196 | 13 Nov 2023 | 00:16:54 | |
In episode 196, Allison Schaaf, founder of Prep Dish, chats about her experience with healthy screen time and how she navigates a nearly screen-free environment with her young kids. One way Allison maintains a limited screen environment is that she and her husband do not have a TV in their home, which has helped eliminate the temptation to turn it on. While Allison and her family do turn to the computer for occasional help answering her sons' big questions about the world, or to say hello on FaceTime to far-away family and friends, Allison offers several other opportunities to entertain her two young boys: CD player TonieBox for stories and music Yoto Mini for audio while traveling Time outside Creative play Artwork Reading Allison sees several benefits of this simplified, limited-screen environment for herself and her family, including that her children are very creative and use their imaginations to explore at home and outside. She also finds that it creates a somewhat quieter environment, which is helpful to her sensitivity to noise, though the usual kid sounds and music are ever present! How do you determine healthy screen time rules at your house? Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| Evening Hours and Morning Hours - Making a Daily Routine that Works for You | EP#195 | 06 Nov 2023 | 00:13:39 | |
In episode 195, Allison Schaaf, founder of Prep Dish, talks about recently noticing how her morning and evening routines differ and discovering what could be switched for a more productive day. She also gives tips for making a daily routine that maximizes your morning and evening hours. With the change of seasons and moving from a summer schedule into a fall and school schedule, Allison took a look at her typical morning and evening routines to see if anything needed to shift to optimize her day. Knowing her own sleep personality chronotype based on information shared by Michael Breus, Allison began an adjustment from a later sleep schedule in the summer to an earlier one once fall came around, along with updating the sleep schedule of her children. Allison shifted some of the tasks in her evening routine to morning and decided to incorporate preparation for the morning into her evening routine, such as preparing her lemon water and tea items for the morning and setting out items she'll need to prepare the family breakfast. She encourages the idea of reevaluating what your bedtime and waking times look like during any transition from one annual season to another, or shifts in your daily schedule. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Sleep Chronotypes Ted Talk: https://www.ted.com/talks/michael_breus_learn_the_perfect_hormonal_time_to_sleep_eat_and_have_sex?language=en | |||
| Advantages of Meal Planning: Tips to Add Variety to Your Meal Prep | EP#194 | 30 Oct 2023 | 00:10:18 | |
In episode 194, Prep Dish founder Allison Schaaf discusses one of the advantages of meal planning, and how it provides many opportunities to add variety to your meals. Allison offers seven top ways to diversify your plate such as: Think Seasonally: Looking to produce that's harvested in the fall and winter can lend to cooking up more soups, stews, and chilis when the temperature drops, and doing more grilling, or making a summer salad the basis of your meal in the warmer months can add some seasonal variety to your meal prep. Change the Protein: Can you substitute something else instead of your usual go-to, or try a different cut of meat? The farmer's market might offer something different, or try visiting your local grocery store's fish counter to see what you haven't tried yet. If you use the Prep Dish meal plans, try swapping out the protein in a family favorite meal to add variety. Taste the Rainbow: Color can be a great way to incorporate variety into your diet. There are different nutrients represented in the natural pigments of foods, and adding in a diverse range of hues to your meals can up your nutritional game. Look to New Cuisines: We tend to gravitate toward a certain favorite cuisine profile and add it as a heavy rotation when we're making meals. Perhaps Mexican food or Italian makes its rounds weekly in your home. If you've avoided cooking up some recipes because they seem too involved or complicated, you could be missing out on a variety of new flavors that you'd otherwise enjoy. Is there a new cuisine you could try? Add Texture: There's a tendency to offer up softer foods, especially when cooking for kids. However, we're doing them a disservice by avoiding tougher or crunchier foods because children and adults alike can benefit from deep jaw stimulation through the process of chewing food. Try representing many different types of textures when planning your family's meals. Temperature Check: Consider temperature when meal prepping. As a nod back to seasonal meal prep, planning out a chilled gazpacho in the heat of the summer, or a soothing bowl of soup to ward off the winter's cold can add just the right variety your family needs. Change the Composition: How are you serving up your meals? Assess whether you usually navigate toward stir-frys, or perhaps the plate is often served up with a protein, vegetable, and starch separated out. See how mixing up the way food is served offers more variety in your meals. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| Allison's Top Tips for Flying with Kids | EP#193 | 23 Oct 2023 | 00:12:53 | |
In Episode 190, Allison Schaaf, founder of Prep Dish, chats about a recent vacation she and her family took to Panama and offers her best tips for flying with kids. Pro tip: snacks are essential! Allison's top tricks for a better flying experience with kids include
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| Gluten Free Foods and Drinks I'm Currently Loving | EP#192 | 16 Oct 2023 | 00:08:38 | |
What are some of host and dietician Allison Schaaf's current favorite gluten free foods and drinks? Allison discusses her top picks in episode 192! Highlights include: Siete Brand Enchilada Sauce. This brand has tasty tortillas and tortilla chips as well. Primal Kitchen Buffalo Sauce Holidaily Brewing Co. Big Henry IPA LMNT electrolyte in the Chocolate flavor, prepared warm with a splash of your favorite milk! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Be a guest on the Meal Prep Monday Podcast: info@prepdish.com https://sietefoods.com/collections/enchilada-sauce https://www.primalkitchen.com/products/original-buffalo-sauce https://holidailybrewing.com/beers/ https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?variant=31703777181719 | |||
| Task Batching Healthy Habits - Should You Reevaluate? | EP#191 | 09 Oct 2023 | 00:12:08 | |
In Episode 191, Prep Dish founder Allison Schaaf discusses batching her fitness routine, and the option of making adjustments when enthusiasm dwindles. Many healthy habits can work well if they are batched. Allison has talked about the importance of strength training and incorporating this healthy habit into her life with this approach. For a while, Allison was batching her weightlifting with a trainer and this worked great. But, as seasons of life evolved, Allison found herself feeling lukewarm about her scheduled strength training. After an honest discussion with her coach, the strength training goals were approached from a different angle: Allison would focus on one type of lifting four times per week, but in shorter intervals instead of batching her lifts two days per week as she had been doing. This new method, essentially un-batching her workouts, renewed Allison's enthusiasm for her healthy habit and has been working well in this season of life. This mental shift was a big part of getting back Allison's motivation to keep striving for her fitness goals. Other healthy habits that Allison continues to batch are laundry, errands, work tasks, and meal prep. Are there healthy habits in your life that may be over-batched? Daily life rhythms evolve and change over time. If you're in a season where a healthy habit approach is not serving you optimally, it may be a great time to see if dialing back a batched approach is just what you need. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Ep137 Strength Training: https://prepdish.com/podcast-show-notes/ep137/ | |||
| Be Our Podcast Guest, Miscarriage Hope Desk, and Memoirs to Read | EP#190 | 02 Oct 2023 | 00:19:01 | |
Before diving into her recommended memoirs to read this fall, Prep Dish founder Allison Schaaf announces an exciting opportunity for Prep Dish customers to share their meal prep stories, and offers a support resource for October's National Pregnancy and Infant Loss Awareness Month in Episode 190. Announcement: You've used Prep Dish in your home, now we'd love to hear from you on the Meal Prep Monday Podcast! Allison is opening up the opportunity to share your own personal experience with Prep Dish as a guest on her show. No previous podcast experience is required and we'd love to hear your story - how you shop for food, plan your meal prep, and create Prep Dish masterpieces for yourself and your family. If interested, please inquire at info@prepdish.com. October is National Pregnancy and Infant Loss Awareness Month. The Miscarriage Hope Desk (http://miscarriagehopedesk.com ), founded by Allison Schaaf, is a helpful resource and community for anyone whose personal story involves miscarriage, recurrent pregnancy loss, or infant loss. Allison has been enjoying several memoirs recently through Libby (a public library downloadable book collection), books borrowed from the library, or through Audible. Her top memoirs to check out this season include:
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Be a guest on the Meal Prep Monday Podcast: info@prepdish.com Miscarriage Hope Desk: http://miscarriagehopedesk.com Audio Books Libby, by OverDrive App: http://overdrive.com Audible: http://Audible.com | |||
| 10 Tips for Getting Ready for the School Year Rhythm l EP#286 | 04 Aug 2025 | 00:08:51 | |
In episode 286, Prep Dish founder Allison Schaaf discusses 10 tips to help you get into the "school year" mindset and prepare for the new household rhythm. Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM Join us on social media- Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM | |||
| Easy Vacation Meals for Family | EP#189 | 25 Sep 2023 | 00:10:31 | |
Episode 189 highlights easy vacation meals for family from Allison Schaaf, Prep Dish founder and travel enthusiast. Allison covers a recent trip to Panama that she and her family took and discusses ideas about how to handle meal prep and meals while traveling. She notes the benefit of splitting time between a hotel and an Airbnb as it relates to both local flavors and familiar tastes. Allison's recommendations include:
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: App: https://www.findmeglutenfree.com/ Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| A Peek Behind the Scenes - Testing Recipes from Prep Dish Meal Plans | EP#188 | 18 Sep 2023 | 00:12:47 | |
In Episode 188, Prep Dish founder Allison Shaaf shares a brief history of Prep Dish and her behind the scenes experience in the Prep Dish test kitchen. Allison discusses some of her most noteworthy takeaways from testing recipes in the kitchen. Allison's biggest takeaways from testing meal plan recipes include
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| Revising Grocery and Meal Prep Schedules in Your Current Season | EP#187 | 11 Sep 2023 | 00:13:15 | |
This post includes affiliate links. Thank you for supporting Prep Dish! In Episode 187, Prep Dish founder Allison Shaaf discusses a recent evaluation and update of her family's meal prep schedule, including when grocery orders are made, food shopping takes place, and when food is prepared. As a new school year begins, one season changes to another, or even as family dynamics evolve, it can be helpful to reevaluate what's working in the meal prep process in your home and what could be updated to reflect a rhythm that optimizes your time, energy, and season of life. Allison shares how recently switching up the day of the week that her grocery order takes place and the day she'll schedule the food pickup and prep truly lightens the meal workload when she's spending time with her family. Allison also continues to use helpful tools like curbside pickup at her local grocery store and a Butcher Box subscription to enhance this recently updated food prep routine. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Butcher Box: https://butcherbox.pxf.io/YgeMMm (<< affiliate link) This post includes affiliate links. Thank you for supporting Prep Dish! | |||
| Consistency, Forming a New Habit, and Teaching the Kids to Swim l EP#186 | 04 Sep 2023 | 00:12:10 | |
In episode 186, Prep Dish founder Allison Schaaf shares how applying the concepts of consistency and batching to swim lessons for her kids has encouraged huge progress. As part of encouraging consistency, we've had to build the habit of getting in the pool every day. For us, habit stacking has been huge for this. We either get in the pool right before lunch or right after dinner, using mealtimes as a touchstone for building our swimming habit. This same idea of honing skills and building habits a little bit at a time can be applied to meal prep and our Prep Dish meal plans as well. If you're not in the habit of meal prep or even of cooking home-cooked meals, you don't have to go all-in and risk burning out. You can incorporate one part at a time until the habit is strong. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Ep #141: Batching is Freedom: https://prepdish.com/podcast-show-notes/ep141/ | |||
| Make Ahead Party Food - My Menu for Hosting a Half Birthday Party l EP#185 | 28 Aug 2023 | 00:13:04 | |
In episode 185 of Meal Prep Monday, Prep Dish founder Allison Schaaf shares 4 things she learned from hosting a half birthday party for her son, including tips for make ahead party food. What's on the menu?
My Takeaways: 1. I loved the approach of low stress food, with a focus on the cake and ice cream. I made a homemade strawberry cream cheese frosting. I also made a honey ice cream with honey from our bees. 2. I kept in mind having foods that were easy to grab in individual portions for the kids. The oranges were cut into wedges. The popcorn was in individual cups. The bell peppers were the mini size. I used scissors to cut the grapes in mini bunches. All of these touches were easy but made the food more approachable and kid friendly. 3. I made a last minute purchase of coconut water and that went over really well. It's a nice item to include for a summer party. 4. I included a nicer option for the adults, a cheese board with fancy cheeses and things. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Prep Dish Party Menus: https://prepdish.com/shop/party/ 10 Considerations on Beekeeping: https://prepdish.com/podcast-show-notes/ep98/ Prep Dish Facebook Group: https://www.facebook.com/groups/1537447836539716/ | |||
| Summer Favorites: Dipping Your Face in Ice Water & Cold Showers l EP#184 | 21 Aug 2023 | 00:10:01 | |
In episode 184, Prep Dish founder and meal prep expert, Allison Schaaf, continues this summer miniseries on ice with a focus on two things she's loving this summer. 1. Ice dunks I'm loving dunking my face in a big bowl of ice water both in the morning and at night every day. It's supposed to help with inflammation and puffiness but it also just feels amazing when it's hot outside! 2. Cold Showers I've been taking a cold shower every day. I've tried it in the past but because it's so hot in Texas right now, this actually feels amazing. I just jump into the shower right when it turns on instead of letting the water warm up first. This works out to about a minute and a half of cold water. I love doing this in the morning after my morning walk. I feel like it prepares my brain to do hard things the rest of the day. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| How to Make the BEST Homemade Iced Tea l EP#183 | 14 Aug 2023 | 00:11:05 | |
In episode 183, Prep Dish founder and iced tea enthusiast, Allison Schaaf, shares her tips on making the BEST homemade iced tea. 1. Find the perfect tea for you. For me, I'm loving red raspberry iced tea. It's caffeine free, healthy and tastes a little bit more like traditional iced tea. Quick caveat - it has a lot of health benefits but you shouldn't drink it to excess. I also love iced hibiscus tea, which is another naturally caffeine free herbal tea option. 2. Buy in bulk. If you can find a tea you love that you can buy in bulk, or at least buy loose leaf, you'll enjoy considerable cost savings. 3. Consider how to store the tea. Once you find a tea you love, make a big enough batch for a few days or a week. I actually like storing in a Cotes de Roses rose bottle because it has a beautiful bottle that works well to store in the fridge. I brew a very concentrated cup of tea and then add water to it, which is easier than brewing a huge batch. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Siply Teas:[https://sipsiply.com/](https://sipsiply.com/ "") | |||
| We're Hiring! Marketing Position at Prep Dish l EP#182 | 07 Aug 2023 | 00:11:22 | |
Prep Dish founder Allison Schaaf shares details about an open position here at Prep Dish. We're looking for a Marketing Assistant and Content Creator. The position includes:
We're a small but mighty team here at Prep Dish. We all work independently and offer a lot of flexibility in terms of hours. This is the kind of job you can feel passionate about but that will still allow you plenty of time to prioritize family. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Details about the position: https://prepdish.com/about/hiring/ | |||
| Kitchen Gadgets that are Worth it (and Those that Aren't) l EP#181 | 31 Jul 2023 | 00:09:16 | |
In episode 181, Prep Dish founder Allison Schaaf shares 3 kitchen gadgets that are worth it, and which ones she does not find worth it. Kitchen Gadgets that are Worth it 1. A Great Peeler Little gadgets like this can make a big difference in your day to day cooking. The best one will depend on your preferences but find one that's easy to use that you love. 2. Hand-held Citrus Squeezer While I generally don't love gadgets that only serve one purpose, I do squeeze a lot of citrus and find this useful. 3. A Quality Grater / Microplane These are great for zesting citrus, grating ginger, grating garlic, fresh nutmeg, etc. The smallest bit of fresh nutmeg can be so delicious in pureed soups! Kitchen Gadgets I Don't Think are Worth it I really steer clear of gadgets that do only one thing like egg slicers, avocado slicers, etc. Instead, I recommend Googling the best way to chop various items. (Or, check out my YouTube channel where I share things like how to slice watermelon!) Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! 5 Tips on How to Simplify Life and Actively Fight Complexity: prepdish.com/podcast-show-notes/ep179/ How to Chop Watermelon: https://youtu.be/0jUsBcopRdY My YouTube Playlist on How to Chop Various Items: https://studio.youtube.com/playlist/PLZFbto5QrmmjJxk57t9G11lr1YahPZTea/edit Choosing Quality Kitchen Knives: https://prepdish.com/podcast-show-notes/ep160/ | |||
| The Importance of Lab Work - PSA l EP#180 | 24 Jul 2023 | 00:07:51 | |
In episode 180, meal prep expert Allison Schaaf discusses the importance of lab work in maintaining your health. One of the best ways to determine where you may have some deficiencies is lab work. If you find someone who specializes in functional medicine, they are more likely to offer more lab work and more specific information about your results. You can fund nurse practitioners or dietitians who specialize in functional medicine. The specific things you should get checked will vary based on your personal health history. You may want to get things like vitamin D, hormones, lipid panels, etc. tested. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Find a Functional Medicine Provider:[https://www.ifm.org/find-a-practitioner/](https://www.ifm.org/find-a-practitioner/ "") | |||
| No Heat Meals - 3 Tips for Summer l EP#285 | 28 Jul 2025 | 00:06:22 | |
In episode 285, Prep Dish founder Allison Schaaf discusses 3 meals for beating the heat in the kitchen this summer. Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM Join us on social media- Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM | |||
| 5 Tips on How to Simplify Life and Actively Fight Complexity l EP#179 | 17 Jul 2023 | 00:13:10 | |
In episode 179, Prep Dish founder Allison Schaaf discusses an idea mentioned in the podcast, I will Teach You to Be Rich. The concept is actively fighting complexity and embracing simplicity. This episode includes 5 tangible tips on how to simplify life. 1. Finances When it comes to something like credit cards, I do a lot of initial research but then commit to it and stick with it. I use this same strategy for investing. I don't continually research once I've made a decision. This saves so much brain space! 2. Food & Meals As you likely know, I'm a big fan of having a meal plan and figuring out the food for the week upfront. That way I don't have to continually revisit and start from scratch. 3. What I Drink I've determined that what I usually want to drink at a restaurant is a white French wine. I don't have to go through a complicated decision making process each time. This applies to other things like what I order for breakfast out, etc. Knowing your preferences simplifies things. 4. Clothing With our house renovations, we have a new closet. I'm trying to be very intentional about only keeping items I really love and having many things I can mix and match so I don't have an overwhelming volume of clothes. 5. Scheduling I try with both the kids' schedules and my schedule, to keep things simple. I try to avoid having too many meetings and calls. Instead, we have regular calls at Prep Dish with the same order and process each time. This keeps things simple and efficient. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! I Will Teach You to Be Rich podcast: https://www.iwillteachyoutoberich.com/podcast/ | |||
| 3 Tips for How to Eat Seasonally l EP#178 | 10 Jul 2023 | 00:10:42 | |
In episode 178, Prep Dish founder Allison Schaaf shares 3 ways you can incorporate seasonal items into your weekly meal planning. Visit a Farmer's Market Farmers markets are a great way to support local farmers and to also keep in touch with what's in season. Go on an In-Person Grocery Trip If you're like me and do most of your grocery shopping online these days, take an in-person trip to the grocery store to see which produce is in season at the moment. Be on the lookout for local items as well! Grow Your Own Fruits & Veggies If you're growing anything edible, talk to a friend or neighbor about doing a swap. For instance, you may be able to swap some of your tomatoes for some of their zucchini so you can enjoy more local, seasonal produce without growing many different items. Bonus - Use Prep Dish meal plans! Our Prep Dish meal plans take advantage of seasonal produce items so you don't have to think about it. Whether it's cherries in the summer or delicata squash in the fall, we'll help you tap into those seasonal items. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! My Experience with Lettuce Grow: https://prepdish.com/podcast-show-notes/ep97/ | |||
| Julia Cameron's The Artist's Way - Giving Up TV for 1 Week l EP#177 | 03 Jul 2023 | 00:12:49 | |
In episode #177, Prep Dish founder Allison Schaaf shares what happened when she gave up TV, podcasts and reading for a week based on Julia Cameron's book, The Artist's Way. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| Daily Journaling l EP#176 | 26 Jun 2023 | 00:11:21 | |
Episode #176 is inspired by Julia Cameron's book, The Artist's Way. It's a morning workbook so it is a bit of a commitment. One aspect of the program is daily journaling, first thing in the morning. I really look at mealtime as a sacred time I want to be present for. I find practices like daily journaling can help me achieve that presence. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! | |||
| 8 Ways to Avoid Toxins in Your Home and Create a Safer Home Environment l EP#175 | 19 Jun 2023 | 00:12:34 | |
In this episode, host Allison Schaaf shares 8 simple ways to avoid toxins in your home. 1. Removing Shoes in the House This is such an easy one that keeps dirt and other things your shoes have picked up out of the house. 2. Reduce Exposure to Cell Phones, Wifi, etc. You can set your wifi on a timer or simply unplug it. We also try to keep our phones away from our bodies, and especially away from our kids. We also have a kill switch that switches off the electricity in our house. The exposure is so constant, I like having some breaks. 3. Cleaning Products I love the brand Force of Nature for household cleaning. You receive a little pouch and make the cleaning solution fresh every week or so. 4. Laundry Detergent We love the Molly's Suds laundry detergent in our home. 5. Cloth Diapers We used cloth diapers for both of our boys and found that it really wasn't that time-intensive. 6. Using Microfiber for Cleaning Microfiber picks up a lot of germs even just with water. 7. Use Cloth Napkins This is more environmental than about avoiding toxins but it is a nice habit that also elevates our meals a bit. 8. Opening the Windows Letting in some fresh air can help clean the air in your home, especially if you use a gas stove, a fireplace, have just cleaned a lot or have recently painted. Even if you have air filters, opening the windows is helpful as well. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Force of Nature Cleaner: https://www.forceofnatureclean.com/ | |||
| Our New Family Habit - Teaching Kids Spanish l EP#174 | 12 Jun 2023 | 00:14:45 | |
In episode 174, Prep Dish founder Allison Schaaf shares how she's used the same habit formation tools she uses for meal planning toward a new family goal - teaching kids Spanish. The hardest part about meal prep isn't the chopping and cooking, it's forming the weekly habit so that meal prep becomes a way of life. It's the same way for other habits! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Ep #77 - Creating Prompts for New Habits (Habit Stacking): https://prepdish.com/podcast-show-notes/ep77/ Flip Flop Spanish - https://www.flipflopspanish.com/ | |||
| Road Trip Snacks for Kids l EP#173 | 05 Jun 2023 | 00:18:33 | |
This page contains affiliate links. Thank you for your support! Prep Dish founder and meal prep expert, Allison Schaaf, talks about perhaps the #1 road trip key to success with kids: Snacks. Road trip snacks for kids (and adults!) are essential for the flexibility in routine a road trip requires. With meal times thrown off, kids may need more snacks on road trips. Keep in mind, your kids may eat less at meals if they've had a snack, but that beats a meltdown in my book! My Ten Favorite Road Trip Snacks for Kids: 1. Fruit - Apples, berries, oranges, bananas. Bonus - fruit is hydrating, unlike salty snacks! 2. Crackers 3. Cheese sticks 4. Chips or popcorn 5. Meat sticks 6. Baby carrots 7. Olives 8. Nuts 9. Veggie sticks or a veggie tray 10. Almond Butter Rice Crispie Bars (or other homemade treat) Bonus - If you buy eggs at an Airbnb, hard boil any leftover eggs for the road! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Planning a Road Trip with Kids: https://prepdish.com/podcast-show-notes/ep171 Road Trip Meals with Kids: https://prepdish.com/podcast-show-notes/ep172 Kids Cook Real Food (<< affiliate link) https://kidscookrealfood.com/prepdish | |||
| Road Trip Meals with Kids l EP#172 | 29 May 2023 | 00:15:36 | |
Meal prep expert and travel enthusiast, Allison Schaaf, shares tips on road trip meals with kids. 1. Road Trip Breakfast If you're staying in a hotel, definitely look for one with included breakfast. If you're staying at an Airbnb, pick up some easy breakfast supplies so you don't have to rush out to find breakfast for the kiddos first thing in the morning. 2. Restaurants with Kids When going to restaurants, especially if you have little kids, try to find somewhere where they can run around a bit outside either before the food comes or after they're done eating. 3. Gluten Free on Road Trips I also highly recommend the Find Me Gluten Free app if anyone in your family is gluten free. It shows all of the restaurants with gluten free options in the area. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Planning a Road Trip with Kids: https://prepdish.com/podcast-show-notes/ep171 Find Me Gluten Free app: https://www.findmeglutenfree.com/ | |||
| Tips for Road Tripping with Kids l EP#171 | 22 May 2023 | 00:24:53 | |
This page contains affiliate links. Thank you for your support! Meal Prep Monday host, Allison Schaaf, shares 4 tips on road tripping with kids based on her recent East Coast family roadtrip. 1. Choosing Your Route Roadtrippers is a great app to use to plan locations and route. Think about the total driving time and don't forget to consider high traffic times in cities. 2. Where to Stay We mostly did Airbnbs and hotels, though staying with family or friends can be a great option as well depending on the ages of your kids and the sleep situation. Don't forget to consider laundry! Kids go through a lot of clothes and, for an extended road trip, you'll likely want to include some spots with laundry. Airbnbs are often not as budget-friendly though, especially if you're only staying one night, so you may want to balance out hotels and house rentals. Tip: Give yourself a buffer. We stayed in many spots for just one night but we planned the last stop for three nights. That way we had a buffer if it took longer to get there. It also gave us a chance to really relax before we returned home. 3. Buying Ahead We ordered a box of Dry Farm Wines (https://tracking.dryfarmwines.com/aff_c?offer_id=1&aff_id=1378 << affiliate link) to our first stop so we could bring a bottle to various people we were visiting. We also made one stop to purchase toys for all of the children we'd be seeing along the way. 4. Routines Establishing a bit of routine is really helpful when traveling with kids. We usually drove during nap times, which helped them get some rest. We also had a mealtime routine - more on that in the next episode! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! 5 Things to Prep for a Road Trip with Kids: https://prepdish.com/podcast-show-notes/ep96/ Roadtrippers App: https://roadtrippers.com/ Dry Farm Wines (<< affiliate link): https://tracking.dryfarmwines.com/aff_c?offer_id=1&aff_id=1378 | |||
| Save Money at the Grocery Store - 11 Grocery Swaps l Ep#170 | 15 May 2023 | 00:13:02 | |
Prep Dish founder and Meal Prep expert Allison Schaaf shares 11 changes you can make at the grocery store to save money, without sacrificing quality. 1. Swap Packaged Snacks for Whole Foods / Larger Packages For example, swap apple slices for apple sauce pouches. Not only is this less expensive, it's also healthier and better for jaw development. 2. Switch Ground Meat for Beans I sometimes do half and half, or ¼ beans with ¾ ground meat to stretch the meal further. I've also added in mushrooms to bulk up a meal. 3. Buy Large Packages of Oats Instead of Small Packets There is a huge price difference here! 4. Swap for Cheaper Seafood If you're a Prep Dish subscriber and you see halibut on the menu, know that swapping out proteins is usually pretty easy. You could use any white fish in place of halibut. You can interchange trout and salmon as well. Just make sure to adjust the cooking times. Don't hesitate to ask the person behind the fish counter! 5. Substitute a Different Ground Meat If your freezer is stocked with ground beef, use that in place of bison or turkey! Again, make sure to adjust the cooking time as needed. 6. For Steak, Choose a Smaller Amount You can save money by buying a smaller amount of steak and bulking up the sides. You can also swap portobello mushrooms 7. Go Homemade for Salad Dressings This is SO easy, SO much healthier and SO much less expensive! Olive oil and balsamic vinegar is a super easy combo but we have a lot of great ones on our meal plans. 8. Buy Shrimp on Sale if Buying Frozen This applies to other items as well! Stock up when you see it on sale. 9. Purchase Ugly Fruits & Veggies There are a few companies now selling misshapen produce that would otherwise be tossed. I use Imperfect Foods. 10. Grow Your Own Herbs If you use our Prep Dish meal plans, you know we use a lot of fresh herbs. They provide a ton of flavor and elevate meals. Some are pretty easy to grow at home. Mint is pretty easy and rosemary is quite easy where I live. Ask around about your area! 11. Have a plan! This is the best way to save money at the grocery store. Our Prep Dish meal plans do this for you and make sure your meals actually use the perishable items on your grocery list so you're not left with half packages of produce. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! DIY Salad Dressing Tips & Recipes: https://prepdish.com/roundups/diy-salad-dressing-tips/ Video on How I Cook with Herbs: https://youtu.be/0E1Kxd_NZ1A | |||
| YNAB's #1 Money-Saving Secret l EP#284 | 21 Jul 2025 | 00:09:38 | |
In episode 284, Prep Dish founder Allison Schaaf reveals You Need a Budget's founder's #1 tip for saving money. She then walks through 4 keys to saving money by eating in vs eating out. Want 2 weeks of FREE Prep Dish meal plans, including our Super Fast meal plans? Go to → PrepDish.com/MPM Join us on social media- Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM | |||
| A Rich Life - Mother's Day Treats! l Ep#169 | 08 May 2023 | 00:15:35 | |
Today's episode is inspired by Ramit Sethi's book, I Will Teach You to Be Rich. What would a "rich life" entail for you? Prep Dish founder Allison Schaaf shares 3 small splurges that make her life feel rich. Identify these small items now, as they'd be lovely Mother's Day treats! 1. Fresh Flowers I used to seldom buy fresh flowers because it felt so extravagant but I've realized it's totally worth it for how much joy it brings me. Sometimes I even double up and buy two bouquets! 2. New Ink Pens in Different Colors I like handwriting certain things like planning and brainstorming and I love color coding. 3. Socks Every few years, I like getting all new socks, all matching. This makes laundry so easy! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Ramit Sethi's I Will Teach You to Be Rich: https://www.amazon.com/I-Will-Teach-You-to-Be-Rich-audiobook/dp/B07QR7GYF7/ref=sr_1_1?hvadid=580750738778&hvdev=c&hvlocphy=9018993&hvnetw=g&hvqmt=e&hvrand=15617017042697245632&hvtargid=kwd-679898583771&hydadcr=22594_13493210&keywords=i+will+teach+you+to+be+rich+ramit&qid=1682361526&sr=8-1 Batching is Freedom - How to Create More Time in Your Day: https://prepdish.com/podcast-show-notes/ep141/
| |||
| Cooking with Salt - What You Need to Know l EP#168 | 01 May 2023 | 00:14:40 | |
Meal Prep expert Allison Schaaf is talking all things salt today, from both a culinary and a nutritional perspective. Nutritional Considerations for Salt:
Culinary Considerations for Salt:
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! HU Salty Chocolate: https://hukitchen.com/products/hu-salty | |||
| Personal Update from Allison Schaaf - Our Animals! l Ep#167 | 24 Apr 2023 | 00:14:25 | |
Prep Dish founder Allison Schaaf shares a personal update on the many animals living at her country home. Chickens - We're up to 19. We find that 15-20+ works well for us. We replenished with 12 baby chicks in the fall and they're now almost fully grown. Goats - Our first goat was a surprise! She showed up at our house and we couldn't find out where she came from and we kept her. We now have three goats. We may try to milk in the future if one of the females has a baby. Bees - We did lose one hive in a freeze but still have 5 or 6 going strong. I'm looking forward to getting the boys involved as they get older! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/ How We Got Our Pet Goat: https://prepdish.com/podcast-show-notes/ep104/ Our Surprise Baby Goat: https://prepdish.com/podcast-show-notes/ep110/ Our Beekeeping Adventures: https://prepdish.com/podcast-show-notes/ep98/ | |||
| 5 Simple Food Waste Solutions - Earth Day 2023! l EP#166 | 17 Apr 2023 | 00:11:41 | |
Meal Prep expert Allison Schaaf shares 5 simple food waste solutions to help you throw away less food at home. 1. Make a Soup This is an excellent way to use up leftover veggies! If you have leftover cooked veggies, I recommend throwing them in a blender and making a pureed soup. You can of course use leftover proteins or rice or pasta in a soup as well! 2. Freeze for a Smoothie This works well for any fruit and for many vegetables, like zucchini, as well. Try to catch the fruit right before it goes bad and throw it in a freezer for a smoothie. 3. Make Broth You can use scraps like onion and garlic peel, carrot and celery scraps, etc. to make broth. I like to keep the scraps in the freezer so they're ready whenever I want to make broth. 4. Feed to the Animals! If you have animals, you may be able to offer scraps to them! Our goats love banana peels and apple slices. Almost anything the goats won't eat, we give to the chickens. 5. Composting Anything we can't give to the animals, we compost. Bonus - Prep Dish meal plans (or any intentional meal plans) will help you not to buy food you won't use in the first place. We put a lot of time into making our meal plans strategic so you're not buying anything you don't need. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! 7 Meal Planning Tips to Avoid Food Waste: https://prepdish.com/meal-planning/avoid-food-waste/ How to Use Leftover Carrots, Celery & Onions: https://prepdish.com/meal-planning/leftover-celery-leftover-onions-leftover-carrots/ How to Reduce Food Waste: https://prepdish.com/meal-planning/reduce-food-waste/ 5 Earth Day Tips for Your Kitchen: https://prepdish.com/meal-planning/earth-day-tips/
| |||
| Super Easy Veggie Sides (No-Prep Veggies!) l Ep#165 | 10 Apr 2023 | 00:10:48 | |
In episode #165, Prep Dish founder Allison Schaaf shares 7 no-prep vegetables she's loving lately. The inspiration for this was a personal favorite, whole roasted carrots! (Watch a reel on how to do this on Instagram @ prepdish if you'd like to see!) 7 Super Easy Veggie Sides
Wash, drizzle w/ olive oil and sprinkle with salt. Roast for an hour to an hour and a half at 325F. You can do a higher temperature for less time if you have something else in the oven (e.g., 375F for an hour) but make sure they don't burn! These are also great as a base for carrot soup. 2. Baby Greens Baby spinach or baby kale are so nice to have on hand because you can just toss them into a sauce or with meat in a pan with no prep. They also cook quickly! 3. Whole Roasted Spaghetti Squash Similar to the carrots, this takes a long time but very little effort. I like to combine this with actual spaghetti and find that it mixes in quite nicely. I roast it completely whole on a baking sheet - it's tough to cut raw! Make sure to let it cool before cutting. Scoop the seeds out and serve! 4. Cherry Tomatoes & Sliced Mushrooms I like to combine these because they cook for a similar amount of time. These are nice roasted together. They're also tasty sauteed, such as with a pasta or an omelet. 5. Baked Sweet Potatoes I throw these in any time the oven is already on. Sweet potatoes are a popular side dish in my house and I also love making sweet potato pancakes on Saturdays. 6. Baked Potatoes Similar to sweet potatoes, this is such an easy no-prep side dish. 7. Roasted Garlic I slice off the very top of a head of garlic, drizzle it with olive oil and salt, wrap in foil and roast for about an hour at a lower temperature. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! 15 Easy, Healthy Side Dishes: https://prepdish.com/roundups/easy-healthy-side-dishes/
| |||
| Why I Don't Use an Air Fryer (Disadvantages of Air Fryer Cooking) l Ep#164 | 03 Apr 2023 | 00:10:47 | |
Chef and meal prep expert Allison Schaaf shares the disadvantages of air fryer cooking and why she does not personally use an air fryer, despite its popularity. Disadvantages of Air Fryer (Allison's Personal Experience)
Have a different opinion or an air fryer you love? Pop into our Facebook group and share! I want to know what you think. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!
| |||
| 4 Tips for Quick Meal Prep l EP#163 | 27 Mar 2023 | 00:10:12 | |
Today meal prep expert Allison Schaaf shares 4 tips she's been using for easy, quick meal prep. 1. Ask yourself, is there an easier way to do this? As you're chopping and prepping, think through whether there's a more efficient way to chop. I personally love seeing how other people chop things so I can try out which method works best for me. If you're like me, check out my YouTube playlist where I demonstrate how I chop different items: https://www.youtube.com/playlist?list=PLZFbto5QrmmjJxk57t9G11lr1YahPZTea 2. Make one sauce and use it twice. For this meal plan, it was a tinga sauce that we used for two different dinners. If you're going to go through the effort of making a tasty, homemade sauce, why not use it twice? 3. Start with lengthier prep items. For example, if you need to bake some chicken breast, get that started right away so you're not waiting around at the end. For my meal prep, I stuck some chicken breast in the oven before even doing my mise en place. I would do the same thing for sweet potatoes, spaghetti squash, rice, etc. 4. Do meal prep right before a meal. I love doing my meal prep before dinner to gain even more efficiencies. I'm already in the kitchen, already doing dishes. It just flows easily into serving a meal. Just make sure it's not too rushed! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! How I Chop Various Items (videos): https://www.youtube.com/playlist?list=PLZFbto5QrmmjJxk57t9G11lr1YahPZTea | |||
| Tips for Going Dairy Free (for Kids or Adults) l Ep#162 | 20 Mar 2023 | 00:08:56 | |
| 5 Small Kitchen Upgrades I'm Loving (AKA Stainless Steel Kitchen Tools) l Ep#161 | 13 Mar 2023 | 00:09:33 | |
In today's episode Prep Dish founder Allison Schaaf shares 5 small kitchen upgrades that have been making her happier in the kitchen. Many of these upgrades involve switching from plastic to stainless steel, for both health reasons and simply for quality. Stainless steel is easier to wash, more durable and you don't have to worry about chemicals leeching into food. 5 Small Kitchen Upgrades:
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Stainless Steel Baking Sheets: https://www.amazon.com/gp/product/B078JG1KSP/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 | |||
| Choosing Quality Kitchen Knives l EP#160 | 06 Mar 2023 | 00:13:55 | |
Chef & Prep Dish founder Allison Schaaf shares her tips for choosing quality kitchen knives, including her top 3 picks. This page contains affiliate links. Thank you for your support of Prep Dish! Purchasing quality kitchen knives is an investment, but a small investment in terms of what you get out of it in both speed and fun in the kitchen. Cooking is so much more enjoyable when you have quality tools. So many people use a small paring knife for all of their chopping. If that's you, you can halve your meal prep time by getting a good quality chef's knife! It's easier and actually safer to use a sharp, larger knife. I actually bring my own knives on road trips now to avoid this issue! My 3 favorite quality kitchen knives are:
Look for a knife that feels good in your hand. Make sure it feels balanced in terms of the weight of the blade and the handle. You also want to make sure the blade goes all the way through the handle instead of two separate pieces that connect. Keeping your knives sharp is also very important. I sometimes sharpen my knives at home but do think taking them somewhere to professionally sharpen is worthwhile every 6 months or so. You can sometimes find a vendor who sharpens knives at a farmers market or a knife store. There are also companies where you can mail in your knives to be sharpened. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Wusthof: https://www.wusthof.com/ Shun - You can send them your knives to sharpen almost for free! https://shun.kaiusa.com/ Nakano - https://nakano-knives.com/prepdish (<< affiliate link) Knife Aid Mail-in Knife Sharpening: https://knifeaid.com/pages/shark-tank This page contains affiliate links. Thank you for your support of Prep Dish! | |||
| Incorporating Organ Meats Into Your Meals l EP#283 | 15 Jul 2025 | 00:27:41 | |
In episode 283, Prep Dish founder Allison Schaaf talks with chef James Barry, founder of Pluck. They discuss the importance of organ meats and how to incorporate them into your meals. Want to try Pluck? Use this link → https://eatpluck.com/?ref=ALLISON and CODE PREPDISH for 15% off your order. Join us on social media- Prep Dish Meal Planning (Gluten Free, Paleo & Keto) | Facebook Get 14 days of FREE Prep Dish meal plans → PrepDish.com/MPM | |||
| 10 Portable Healthy Snacks for Kids & Adults l EP#159 | 27 Feb 2023 | 00:06:38 | |
Today I'm sharing 10 of my go-to healthy portable snacks for kids. These work great for adults too! My priority in selecting these was low mess, easy prep items my kids are actually excited to eat. I'd love to hear your go-tos as well! Message me on Instagram @prepdish or send me a message in our Facebook group, linked below. 10 Portable Healthy Snacks for Kids & Adults
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Banana Pancakes: https://prepdish.com/recipes/gluten-free-banana-pancakes/ Prep Dish Facebook Group (Just request to join and I'll approve you! You don't have to be a subscriber) https://www.facebook.com/groups/1537447836539716/ Stasher Bags: https://www.stasherbag.com/ | |||
| Reading is My New Healthy Eating (How to Watch Less TV) l Ep#158 | 20 Feb 2023 | 00:10:24 | |
Healthy habits build on each other. Host Allison Schaaf talks about the habit of reading (and how to watch less tv) today. I've been quite intentional about adding more reading into my life over the past year. As a bonus, I've found that when I read at night, I automatically watch less tv and spend less time on my phone. This is the same mindset I recommend with adopting a new way of healthy eating. This is especially true if you're doing AIP or another restricted diet for medical reasons. If you focus on eating plenty of the foods you can eat, there's no room left for the restricted items. Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! AIP Meal Plan: https://prepdish.com/shop/specialty/aip/ Alkaline Meal Plan: https://prepdish.com/shop/specialty/alkaline/ Reset (Whole30-compliant) Meal Plan: https://prepdish.com/shop/specialty/reset/ Books I've Been Reading: Finance Books Greenlights (Matthew McConaughey) on Audible: https://www.amazon.com/Greenlights/dp/B08HLW2JXD/ref=sr_1_1?crid=18VY96L4OKSSV&keywords=greenlights+book&qid=1675768374&sprefix=greenlights+book%2Caps%2C159&sr=8-1 | |||
| Easy Kids Lunch Ideas l Ep#157 | 13 Feb 2023 | 00:12:03 | |
This page contains affiliate links. Thank you for your support of Prep Dish! Today's episode is all about a much requested topic - easy kids lunch ideas. Prep Dish founder and mom of 2, Allison Schaaf, shares her go-to kids' lunches. No kids? No problem, these work great for adults too! If you're looking for easy, healthy kids lunch ideas, leftovers are one of the very best options! Double or even triple a dinner recipe to have on-hand for lunches. That said, you likely won't always have leftovers on hand. These are some great choices when you need to cook up something quick: Proteins:
Veggies:
Starches:
Specific Meals:
Mix & Match:
Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Stir Fry Sauce: https://prepdish.com/recipes/easy-stir-fry-sauce-recipe/ Homemade Ranch: https://prepdish.com/recipes/paleo-ranch-dressing/ Imperfect Foods: http://imprfct.us/v/allison_8366 (<< Affiliate link) | |||