Simplifying Meal Prep

Do you cringe when you hear the words “meal prep”? For the longest time I HATED meal prepping. Bottom line, I don’t enjoy spending hours in the kitchen on Sundays prepping food. I would rather be out doing something with the family, especially now that it is getting nicer outside. Does anybody else feel the same way?

Even though I don’t enjoying spending hours meal prepping, meal planning is a very necessary thing for me. When I plan and prep my meals ahead of time it sets me up for successful, healthy eating all week long. So how do I prep my meals without spending a ton of time in the kitchen? I prep two days during the week and I utilize a secret weapon… my CROCK- POT! I LOVE this thing. It has saved me so much time preparing dinners.


This is what my typical week of meal planning looks like:

Monday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot bbq pulled pork and sweet potato

Tuesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftovers Crock-Pot bbq pulled pork and sweet potato

*Prep Crock-Pot recipe for tomorrow

Wednesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot beef, potatoes and veggies

Thursday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftover Crock-Pot beef, potatoes and veggies

Friday: Breakfast- Smoothie

Lunch: Tuna fish, crackers and veggies

Dinner: Fish and broccoli

*Fridays in Lent we cannot eat meat

Weekends I leave open. We typically will just eat leftovers.

We do our grocery shopping on Sundays. Sunday night I prep the Crock-Pot meal for Monday and Tuesday, cut veggies for snacks during the week and cook chicken for lunches during the week. I keep my recipes very simple. I love to cook but I don’t like spending hours doing it. As I said earlier, I want to spend the free time that I do have with my family, not in the kitchen for hours. Once my son gets a little older, I look forward to teaching him how to cook so that we can spend time together in the kitchen but right now isn’t that time.

I hope that this gives you some inspiration. You don’t have to spend hours planning and prepping your meals. Keep it simple.

Lisa Kenny

Lisa Catherine Coaching

Food and Mental Health

I had the privilege to sit down with the owner and founder of The Wildflower Chef, Emily Scott, the other day. The Wildflower Chef offers a solution for anyone in Chester County who is ready to take back their time while taking their health and diet into their own hands by offering organic meal delivery. It was a pleasure to speak with someone who shares the same passion about healthy eating and living as I do. I wanted to share an article written by Emily about how food relates to your mental health. 

Food and Mental Health

By Chef Emily Scott, The Wildflower Chef

Food is more than just something that keeps us alive. It is personal, complicated, and unfortunately, it can often cause anxiety. For many of us, we grew up thinking that "dieting" is a normal way of life, and that our bodies aren't good enough unless we're carefully controlling portions and chomping on celery 24/7. 

You might even be one of those people whose guilt spirals out of control after one splurge... "I ate a chocolate chip cookie, I guess I'll eat an entire bag of chips now." There's no denying it: How we eat plays a direct role in how we feel, act, and live our lives.

So, how do we make food a POSITIVE experience? At The Wildflower Chef, we believe that an honest, no-cheats, no excuses approach to food is the answer. Learn about the ingredients you buy, understand how they are grown, and make the ethical and responsible choice with that information. Purchase organic ingredients because it matters! Think about the individual ingredients that go into the foods you eat, and decide if they are going to have a positive or negative effect in your body.

When food becomes less about calories and serving sizes, and more about what you are getting (nutrients and antioxidants vs. fat grams and sugar), it is easier to make the decision that you know will benefit you most. Trust the quality of the food you eat, and suddenly your relationship with it becomes honest and true.



I hope you enjoyed getting to know The Wildflower Chef a little more and the work that she does, I know I did. Keep a lookout for The Wildflower Chef and Lisa Catherine Coaching as we hope to team up in the future and offer services packed with healthy options for you to live the healthiest and happiest life you can.



Lisa Catherine


To stay updated with the happenings of The Wildflower Chef, here are some links that may be helpful:

Chef Emily Scott posts weekly food inspiration, recipes, and tips on her blog, found here:

Or, sign up for tips and recipes mailed right to your inbox, plus a free Plant-Based Meal Guide by signing up here:

The Wildflower Chef provides organic meal delivery in Chester County, PA and surrounding areas:

The Wildflower Chef also offers a guided Seasonal Meal Planning Program to assist home cooks in preparing healthful meals, with wholesome ingredients, right at home: