Meal Prep Monday Podcast™

Allison Schaaf

Meal Prep Monday Podcast™ brings you 10 minutes of actionable meal prep advice, helping you answer the dreaded "What's for Dinner?" question with ease. Host Allison Schaaf is a personal chef, dietitian, mom and founder of meal planning website PrepDish.com. Listen along as she teaches you how to save time, money & energy through meal prep. Her healthy gluten free, paleo & keto meal plans have helped thousands! And in this podcast, she's sharing all of her time saving tips and tricks with you! Tune in every Monday to up your mealplan and mealprep game! read less

Meal Planning Tips - How I Edit the Weekly Prep Dish Meal Plans for My Family l Ep#152
Jan 9 2023
Meal Planning Tips - How I Edit the Weekly Prep Dish Meal Plans for My Family l Ep#152
Prep Dish founder and mom of two, Allison Schaaf, shares how she adjusts the weekly Prep Dish meal plans to meet her family’s needs. She walks through the January week 3 Super Fast meal plan and how she makes substitutions and edits quantities to make the most of the meal plan. Meal Planning Tips - How to Customize a Meal Plan to Work for You Quantity - My go-to is to double most of the recipes. My family eats most of our meals at home so we generally eat each meal once for lunch and once for dinner. There are some items I don’t double though, like garlic and fruit, as I usually already have those items on-hand. Subs for Preference - I often sub lettuce for collard greens for wraps as it’s easier for my kids to eat. Kid-Friendly - I sometimes add extra carbs to make sure the meals have enough carbs for the kids. For example, I like to do a 50-50 mix of cauli rice or broccoli rice and regular rice. Protein - I sometimes switch up the protein based on what I have from Costco or Butcher Box. I also double or even triple the amount of protein to meet my family’s needs. This is also a great place to comparison shop in terms of prices for different cuts of meat that week. Sauces - I often double the sauce recipes because I love to have a homemade sauce on-hand to liven up meals. Allergies / Intolerances - I sub walnuts and pecans due to an intolerance. We include subs for common allergies, like nuts, in our weekly subscriber newsletter. Spices - Over time, you won’t have to buy the spices every week as we use many of the same spices from week to week. Connect with Allison: PrepDish.com Instagram: 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 Super Fast Meal Plans Video: ( How to Make Homemade Broth:
Subscriber Meal Prep Tips - Making Prep Dish Meal Plans Your Own! l Ep#151
Jan 2 2023
Subscriber Meal Prep Tips - Making Prep Dish Meal Plans Your Own! l Ep#151
In episode 151, Prep Dish founder Allison Schaaf shares tips on customizing the Prep Dish meal prep meal plans to make them work for you. This includes lots of tips and advice straight from real life Prep Dish subscribers! Meal Prep Tips from Subscribers: One subscriber adds meat to vegetarian meals and adds a carb to any low carb meal. Adding in a favorite side dish is a great way to make meals your own or stretch meals further for a bigger family.Using separated recipes instead of the meal prep instructions works well for one family.Another subscriber uses the gluten free meal plans because she loves the recipes but subs non-gluten-free items for gluten-free.One subscriber said she doubles all of the recipes. She also subs pork chops for fish and subs ground beef or pork for ground chicken or turkey. She subs a whole chicken for a specific cut of chicken to save money. Finally, she’s found a friend to do Prep Dish as well, which has made it a lot more fun!A low carb subscriber said she adds carbs for her husband and kids. Adding in some rice or bread to make the low carb meal plans work for kids is a great tip.One person said she used a scale for the salad dressings for a while to get the ratio more exact, and now she can just eyeball it.Another subscriber subs veggies based on what’s on sale and also swaps for allergies. Our weekly subscriber newsletter always includes tips for subbing for allergies!Deconstructing meals can make them even more kid-friendly. This also makes it easier to mix and match to make new meals!Adding legumes to recipes is an excellent way to bulk up a meal in a budget-friendly way. Including half legumes and half meat is a good way to do this. Connect with Allison: PrepDish.com Instagram: 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 Facebook Group:
Using Time as a Foundation for New Year Goal Setting in 2023 l Ep#150
Dec 26 2022
Using Time as a Foundation for New Year Goal Setting in 2023 l Ep#150
In this episode, Prep Dish founder, Allison Schaaf, shares how she’s using time as the foundation for new year goal setting in 2023. In thinking about goals for the new year, I ask myself, what are my values? What is really important to me? These are the things I’m reflecting on and reevaluating as we head into a new year: Date Night: This has become so important to me after we had kids. Knowing I have a regularly scheduled time when this can happen and getting it on the calendar has made this doable for me.Movement: Again, scheduling this in at a regular time makes this easy and takes away the constant mental effort of trying to fit it in.Daily Walks: I’ve built in a minimum 20 minute walk into my daily schedule and it really energizes me.Meals: I base my meal prep time on grocery pickup as we live far from the grocery store. I know that Tuesday works best for me for grocery pickup so I plan around that. I periodically reevaluate and make sure our weekly rhythm is still working for us.Reading & Learning: To make more time for reading, I’ve cut back on tv time. I’ve also tried to be more flexible with fitting in more learning and growth-based reading earlier in the day.Travel Planning: I want to be better about planning trips in advance and getting them on the calendar.Flow of the Week: I like to reflect on my weekly rhythm and the flow of the week and make sure it’s still working for me. Connect with Allison: PrepDish.com Instagram: 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 #137 - Strength Training: Ep #141 - Batching: Tranquility by Tuesday:
Setting Up a Temporary Kitchen for Cooking Meals When You Have No Kitchen l Ep#149
Dec 19 2022
Setting Up a Temporary Kitchen for Cooking Meals When You Have No Kitchen l Ep#149
In this episode host, Allison Schaaf, shares tips and lessons learned for setting up a temporary kitchen during renovations or home repairs. She just underwent a kitchen renovation and wishes she had done these two things differently! Two things I wish I had done: Freezer Meals - More freezer meals would have been so helpful!Set Up a Temporary Kitchen Sooner - What are you losing access to? If you won’t have a fridge, you may need to get a mini fridge (or borrow one!) Will you have access to the stove, oven, sink? If not, what are you going to do instead? For our recent renovations, we set up shelves in our dining room with bowls, plates, silverware, some cooking utensils, a knife and cutting board and some pantry items. In terms of cooking, I used a plug-in griddle for anything I would normally cook in a pan on the stovetop. My rice cooker also came in handy! An Instant Pot and slow cooker also work well without kitchen access. Having a good sink was also a challenge. We have a utility sink we set up as a dishwashing station with a table next to it. Thinking through all of the things you’ll be missing and establishing a temporary kitchen setup is really helpful during a renovation! Connect with Allison: PrepDish.com Instagram: 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! Homemade Freezer Meals: 10 Freezer Meal Prep Hacks: 10 Healthy Freezer Breakfasts: 3 Ways I Use My Rice Cooker:
Best Food Gifts to Send by Mail - 4 gifts I love to give & receive l EP#147
Dec 5 2022
Best Food Gifts to Send by Mail - 4 gifts I love to give & receive l EP#147
Chef & RD Allison Schaaf shares 4 food gifts she loves to give and receive for different occasions. Soup I recently received a gift of soup with gluten free rolls and cookies from a company called Spoonful of Comfort. They have great gluten free options if needed. Of course, if there’s someone local, it’s nice to give a homemade gift like soup or lasagna as well. Baked by Melissa Cupcakes I recently sent these to the Prep Dish team members to celebrate Prep Dish’s 10 year anniversary. These are healthier cupcakes but are SO tasty with amazing flavor options. They’re fun because they’re really small but that means you can try lots of different flavors. I’ve also sent a little mimosa kit with mini prosecco with blood orange juice along with the cupcakes. Shipped Whole Foods Order I do this a lot because I like being able to pick and choose. I always include flowers, often lilies, some of my favorite dark chocolate and some fruit. Other items will depend on the person and the situation. This is a great way to put together a gift without paying the surplus of a pre-curated gift company. Handmade Coffee Mug I’ve also sent a handmade coffee mug, I think from Farmhouse Pottery, with some of my favorite teas and nut pod creamers. Connect with Allison: PrepDish.com Instagram: 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 Facebook Group: Spoonful of Comfort: Baked by Melissa Cupcakes:
5 Fall Beverages I’m Loving l EP#144
Nov 14 2022
5 Fall Beverages I’m Loving l EP#144
This post contains affiliate links. Thank you for your support of Prep Dish! Prep Dish founder Allison Schaaf shares 5 delicious, healthy fall beverages she’s loving lately. Ghia This is a non-alcoholic aperitif. It tastes like a fancy cocktail but with no alcohol. With ginger, rosemary, orange peel extract and juices, it tastes amazing and feels fancy! You can serve it with sparkling water. Trader Joe’s Pumpkin Cider For an alcoholic option, this cider is tasty, and gluten free! It tastes a bit more like a beer than a cider, not too sweet or fruity. It is a bit heavily spiced but I liked it overall. Teas in Bulk If you drink tea every day like I do, buying in bulk makes sense financially and avoids the waste of individually wrapped tea bags. I like Tulsi tea to start the day and then caffeine free rooibos chai. Iced Tea If you’re having a hot fall like we are here in Texas, iced tea is a good option. I’ve been particularly loving raspberry leaf tea and the mint lavender tea from Siply iced. Golden Milk Lattes I’ve always loved golden milk lattes but I just found an option on Amazon that I love even more than my homemade version (linked below). It is so smooth and so easy! Connect with Allison: PrepDish.com Instagram: 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! Ghia - Dry Farm Wine - dryfarmwines.com/prepdish ( Siply Mint Lavender Tea - My Favorite Golden Milk Latte Mix:
Batching is Freedom - How to Create More Time in Your Day l Ep#141
Jul 25 2022
Batching is Freedom - How to Create More Time in Your Day l Ep#141
Prep Dish founder Allison Schaaf talks about different ways she uses batching to make life easier and to create more time. Meals: The Prep Dish meal plans focus on batching meal prep. I also use batching for other meals not covered by the meal plans. Chop your produce all at once. It saves a lot of time! Similarly, you can double or triple a salad dressing recipe and use some of it as a marinade. Any time I make a recipe that freezes well, I double or triple the recipe and freeze some to save my future self time.Laundry: My husband and I do laundry once every two weeks. This is so much more efficient than always feeling like you need to throw a load in.Work Items: For example, I batch podcast episodes. I record at least a month’s worth of episodes at once rather than getting my microphone out each week. We use a similar strategy with newsletters and social media. I try to schedule all of my calls on Tuesdays so I don’t have calls distracting me every day.Mail: I don’t sort through the mail every day. Some tasks like this don’t need to be done daily. I also choose the Amazon delivery day for receiving packages so I don’t have to break down boxes, etc. on multiple days.Email: I try to check my email every 24 hours but if there’s nothing urgent, I either respond once a day or every other day. I do the same thing with text messages. Having my phone off is so much less distracting. Connect with Allison: PrepDish.com Instagram: 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! Chill and Prosper podcast with Denise Duffield Thomas Using Batching to Boost Efficiency: Does batching have to be boring? 3 Ingredient Marinades:
10 Years of Prep Dish! 10 Lessons Learned l Ep#140
Jul 18 2022
10 Years of Prep Dish! 10 Lessons Learned l Ep#140
Prep Dish is celebrating its 10 year anniversary! In this episode, host Allison Schaaf shares 10 business lessons learned from the first decade of the company. Here’s to ten more years! Have a plan! Looking back at the original Prep Dish planning documents, so much has stayed the same. Having a plan and writing it down is powerful.Trust that it will happen. You have to have the confidence to keep pushing even if no one else understands your vision.Have an internal support system. Having people to support you along the way is essential. Don’t be afraid to outsource things and build a support system.Have an external support system. Accountability groups, masterminds, and of course friends and family are an essential support system as well.Systems, Systems, Systems! Having systems to keep everything organized and running smoothly is so important.Focus on community. If you’re building a business, the product is of course key, but the community you’re building is just as important.Have patience. It takes time. For a Prep Dish example, it takes time for people to get in the habit of using the meal plans.The power of a meal plan. Meal plans really are a solution for people. They sometimes have to discover it on their own, which is why I offer a free trial! People don’t always understand the difference it makes just through hearing about the meal plans.Enjoy! Building a business can be really stressful. It’s a huge learning curve. Now after ten years, I can really enjoy the process.Making a difference matters. We LOVE hearing happy customer stories about how Prep Dish is impacting their lives. It’s really meaningful and motivating. Connect with Allison: PrepDish.com Instagram: 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 Started Prep Dish - 5 Tips from an Entrepreneur:
Becoming a Caregiver - Part 2 (Caring for Aging Parents) l Ep#139
Jul 11 2022
Becoming a Caregiver - Part 2 (Caring for Aging Parents) l Ep#139
In part 2 of this “Becoming a Caregiver” series, Prep Dish founder Allison Schaaf shares tips she’s learned for caring for aging parents. Becoming a caretaker often happens unexpectedly and it’s helpful to have an idea of what it might look like. 5 Lessons Learned: You Can Hire Caretakers. Depending on the level of care needed, having a hired caretaker can be really helpful. You can find live-in caretakers if needed. You can hire through agencies or you can hire directly. Background checks and reference checks are important. Document Everything. I used Trello to track conversations with doctors, keep track of phone numbers, etc. This is an easy way to share information with siblings, etc. Meal Plans are Helpful! Whether or not you’ve hired a caretaker, using a meal plan to organize meals for the household is very helpful. Our Prep Dish meal plans make it easy for someone to jump in and help. Try Therapy: Therapy can be very helpful as you process things emotionally. Specifically, the EMDR approach has been helpful for me. Treasure: Try to find moments to treasure amidst the chaos. Take photos and find simple activities you can do together. If a parent is living with you, it can be hard but it can also be an opportunity to form new memories together. Connect with Allison: PrepDish.com Instagram: 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! Trello: EMDR Therapy: How Will You Measure Your Life? (book):