• Tandose Sambo

Stress-Free Living: The Power of Meal Prep

Welcome back to the blog,

Gone are the days when I can just wake up and figure out what I want to do with the day. While those days are fun, I now currently prefer having more certainty, and utilize my ability to create my days. My current existence is definitely more organized, and you have to find a rhythm that works for you as your lifestyle changes with time. For those busier interims in life, it is often easy for us to forget to eat healthier, and one of the best ways that I've found for the maintenance of good health is to meal prep. It not only saves time, it is good for you.

With my meal preparation schedules, I take the time to batch cook my dinner twice per week, and it just ensures that for either lunch time or dinner time, I have a healthy meal. For this week, I thought I'd share with you how I organize my breakfast and dinners, so that I am eating healthy for most days. I do have that one day out of the week when I'll do things like have sausages and fries or take out, but the rest of the week I actually do eat healthily because I want to ensure that I'm fit for life.

My current breakfast menus include:

Scrambled Eggs and Fevergrass Tea

Cereals - I predominantly eat Corn Flakes or Raisin Bran


In the mornings, you want to have foods that are nutritious, yet easy to make especially if you are going to work or school. Energy is required for a successful life. With a work or school schedule, the mornings are usually hectic, and sometimes you may be under the pressure of having to wake up, get ready and commute and may forget to eat. Working from home enables you to have time for breakfast. The hour that you spend commuting, you can utilize to have a nice breakfast.

In a situation where you don't have time to eat breakfast, take the time to actually prepare it ahead of time and have yourself a smoothie or shake when you get a chance to sit down at your desk.


Utilizing the crock pot is one of the best ways that I've found to ensure that dinner is ready by the time I get home from work. This week at the supermarket, I decided I wanted to try something different from the meals that I usually cook on the stove top, and decided to make a stew. While making meals like chicken is something that is quick and easy on the stove top, if you have ever tried to make meals with beef, turkey or pork, you'll realize that they take a lot more work and you have to utilize a pressure cooker in order to get them to the right tenderness.

One of the kitchen skills that I haven't mastered to this day is the pressure cooker, but I've discovered that the crock pot achieves a similar objective in a set it and forget it manner. I like effortless meals, and decided to create my own recipe as I was inspired to make this dish. For this stew you will need:

1) About 1 pound of turkey neck. My supermarket sells them in small packets of about half a pound, so I took the time to utilize two packs of turkey neck for one batch.

2) Seasoning of your choice. I tend to utilize all purpose seasoning for most things, along with a little salt and pepper. Season to taste as you'll be adding some additional herbs that will flavor the meat as well. Bouillon cubes also work best, so you'll want to add about two or three cubes to the pot.

3) Vegetables of your choice. For this iteration, I utilized one medium sized tomato, one small sweet potato, some stir fry mix that had cauliflower, carrots and broccoli in it, some french thyme, and some escallion. I grow my own french thyme and escallion, and utilize them in my menus. Cut the vegetables into medium sized chunks.

4) One cup of chick peas. I wanted to add some more nutrition and have the crunch of the peas. These are great if you want to eliminate meat from a dish as well.

5) Water to fill the crock pot to about half the pot volume. With the vegetables and meats, there will be water released during cooking, so give that additional liquid some room in the pot.

Mix everything into the crock pot, set the pot to low and in about eight hours, or a full work day, the meal will be ready. If you are home during the day, you can stir the pot at about the half way mark. Other wise, the convection currents will cook everything as the pot is sealed. Crock pots are great, if you want to have a stress free day and not have to spend too much time in the kitchen.

From my meal prep, I'm able to make dinners for about four days from one batch. On the stove top, I prepared some macaroni and was able to combine the two in order to make one complete meal that consisted of the meat, vegetables and the starch.

Life is good and all is well if you're organized!! Have a stress-free week ahead!

I love you for reading!!


**Dr T**

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