Meal Prep Monday Podcast™
Episodes
Updated Systems That Are Working Right Now | EP#296
19 Jan 2026
Contributed by Lukas
In episode 296, Prep Dish founder Allison Schaaf shares what's currently supporting her family's rhythm with four kids, homeschooling, and travel. She...
The Systems That Make Family Dinner Possible l EP#295
12 Jan 2026
Contributed by Lukas
In episode 295, Prep Dish founder Allison Schaaf shares the practical systems that make family dinners happen in her home. She talks through deciding ...
The One Rhythm We Protect Every Night l EP#294
05 Jan 2026
Contributed by Lukas
In episode 294, Prep Dish founder Allison Schaaf shares why family dinner remains a consistent rhythm in her home, how it supports connection and emot...
On A Break (Returning Jan 2026)
06 Oct 2025
Contributed by Lukas
Hi friends! Just a quick note to say that the Meal Prep Monday podcast is taking a break and will return in January 2026. 🎧 In the meantime, feel f...
Inside the Systems That Run My Life | EP#293
29 Sep 2025
Contributed by Lukas
In this episode, Prep Dish founder Allison Schaaf shares a behind-the-scenes look at the systems that shape her daily life, from health routines and h...
Need Help with Lunches? | EP#292
22 Sep 2025
Contributed by Lukas
In episode 292, Prep Dish founder Allison Schaaf shares an exciting new workshop all about tackling one of the trickiest mealtime challenges: packed l...
New Biz Announcement! | EP#291
15 Sep 2025
Contributed by Lukas
In episode 291, Prep Dish founder Allison Schaaf shares an exciting new project, a new business centered around family, adventure, and a love for the ...
Homeschooling / Life Update l EP#290
08 Sep 2025
Contributed by Lukas
In episode 290, Prep Dish founder Allison Schaaf gives an update on undertaking homeschooling, implementing points for travel, visions of world school...
2 Lunch Strategies That Work l EP#289
25 Aug 2025
Contributed by Lukas
In episode 289, Prep Dish founder Allison Schaaf discusses 2 strategies for lunches. Want 2 weeks of FREE Prep Dish meal plans, including our Super Fa...
4 Strategies for Afterschool Snacks l EP#288
18 Aug 2025
Contributed by Lukas
In episode 288, Prep Dish founder Allison Schaaf discusses 4 strategies for handling afterschool snacking. Want 2 weeks of FREE Prep Dish meal plans, ...
Food Budgeting Reset for the Fall l EP#287
11 Aug 2025
Contributed by Lukas
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...
10 Tips for Getting Ready for the School Year Rhythm l EP#286
04 Aug 2025
Contributed by Lukas
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 rh...
No Heat Meals - 3 Tips for Summer l EP#285
28 Jul 2025
Contributed by Lukas
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 mea...
YNAB's #1 Money-Saving Secret l EP#284
21 Jul 2025
Contributed by Lukas
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 savin...
Incorporating Organ Meats Into Your Meals l EP#283
15 Jul 2025
Contributed by Lukas
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 ...
The Prep Dish Protein Formula Revealed l EP#282
07 Jul 2025
Contributed by Lukas
In episode 282, Prep Dish founder Allison Schaaf discusses the how behind hitting your daily protein goals. Want to try Prep Dish meal plans for FREE...
Protein Rich Breakfasts Your Kids Will Eat l EP#281
30 Jun 2025
Contributed by Lukas
In episode 281, Prep Dish founder Allison Schaaf discusses how to make family breakfast that works for you AND your kids. Want to try Prep Dish meal ...
Why 30g Protein Changes Everything l EP#280
23 Jun 2025
Contributed by Lukas
In episode 280, Prep Dish founder Allison Schaaf discusses the benefits of protein and why 30g is a magic number. Want to try Prep Dish meal plans fo...
REWIND to #11, 5 Ways to Add Flavor to Your Food | #279
16 Jun 2025
Contributed by Lukas
In episode 279, we are re-winding back to Episode #11 and sharing tips & tricks for adding healthy flavors to your meals. Host, chef & dietitian Allis...
4 Time Management Tips l EP#278
09 Jun 2025
Contributed by Lukas
In episode 278, Prep Dish founder Allison Schaaf talks about four time management hacks she is leaning into now that she has gone from 3 kids to 4. If...
Personal Update from Allison l EP#277
02 Jun 2025
Contributed by Lukas
In episode 277, Prep Dish founder Allison Schaaf talks about the transition from 3 kids to 4. If you want to learn more about her journey through adop...
How My Groceries are Paying for Travel l EP#276
26 May 2025
Contributed by Lukas
In episode 276, Prep Dish founder Allison Schaaf shares how she turns everyday grocery spending into free travel using strategic credit card rewards. ...
Grocery Shopping During Travel + My Top 11 Staples l EP#275
19 May 2025
Contributed by Lukas
In episode 275, Prep Dish founder Allison Schaaf walks you through both why and how she grocery shops when traveling. Want 2 weeks of FREE Prep Dish m...
Instacart Hack - Grocery Store Selection l EP#274
12 May 2025
Contributed by Lukas
In episode 274, Prep Dish founder Allison Schaaf talks you through how to choose the best grocery store for YOU on Instacart. Want 2 weeks of FREE Pre...
Mother's Day Flash Sale – Don't Miss This!
08 May 2025
Contributed by Lukas
Just popping in to share something exciting—we're running a Mother's Day Flash Sale! If you've been thinking about trying Prep Dish (or coming back)...
My Timer Hack l EP#273
05 May 2025
Contributed by Lukas
In episode 273, Prep Dish founder Allison Schaaf talks through time tracking and introduces you to her "timer hack". Want 2 weeks of FREE Prep Dish me...
A Mealtime Reflection Exercise l EP#272
28 Apr 2025
Contributed by Lukas
In episode 272, Prep Dish founder Allison Schaaf walks through a mealtime reflection exercise to figure out what is working for you (or not) when it c...
Instacart FAQ l EP#271
21 Apr 2025
Contributed by Lukas
In episode 271, Prep Dish founder Allison Schaaf talks about the newest feature for Prep Dish meal plans- pre-filled Instacart shopping carts and answ...
Guess What?! Special Announcement l EP#270
14 Apr 2025
Contributed by Lukas
In episode 270, Prep Dish founder Allison Schaaf talks through the newest feature for Prep Dish meal plans- pre-filled Instacart shopping carts! Want ...
12 Super Fast Veggie Sides (No Recipe, No Prep!) l EP#269
07 Apr 2025
Contributed by Lukas
In episode 269, Prep Dish founder Allison Schaaf walks you through her 12 go-to veggies sides that her whole family enjoys! No recipe and no prep requ...
5 Beverages I'm Loving Right Now (update) l EP#268
31 Mar 2025
Contributed by Lukas
In episode 268, Prep Dish founder Allison Schaaf gives an update on 5 beverages she is loving right now, including- Hop WTR (blood orange flavor)- h...
Always be Learning, Part 2 l EP#267
24 Mar 2025
Contributed by Lukas
In episode 267, Prep Dish founder Allison Schaaf kicks off a 2 part series on "Always be Learning." In this episode she walks through 6 different ways...
Always be Learning, Part 1 l EP#266
17 Mar 2025
Contributed by Lukas
In episode 266, Prep Dish founder Allison Schaaf kicks off a 2 part series on "Always be Learning." In this episode she walks through 8 topics she has...
Functional Health w/ Dr. Austin Lake l EP#265
10 Mar 2025
Contributed by Lukas
In episode 265, Prep Dish founder Allison Schaaf talks with Dr. Austin Lake about functional medicine, diet, supplementation and more! Follow Dr. Lake...
Elements in Cooking: Heat l EP#264
03 Mar 2025
Contributed by Lukas
In episode 264, Prep Dish founder Allison Schaaf wraps up her 4-part series on Salt, Fat, Acid, Heat based on the book by Samin Nosrat. Today is a dee...
Elements in Cooking: Acid l EP#263
24 Feb 2025
Contributed by Lukas
In episode 263, Prep Dish founder Allison Schaaf continues on her 4-part series on Salt, Fat, Acid, Heat based on the book by Samin Nosrat. Today is a...
Elements in Cooking: Fat l EP#262
17 Feb 2025
Contributed by Lukas
In episode 262, Prep Dish founder Allison Schaaf continues on her 4-part series on Salt, Fat, Acid, Heat based on the book by Samin Nosrat. Today is a...
Salt, Take 2 l EP#261
10 Feb 2025
Contributed by Lukas
In episode 261, Prep Dish founder Allison Schaaf does a deep dive on all things salt, including the best timing to salt various proteins, vegetables, ...
What Meals / Meal Prep Looks Like, Right Now l EP#260
03 Feb 2025
Contributed by Lukas
In episode 260, Prep Dish founder Allison Schaaf provides an overview of what meals are looking like in her house right now- how does she order grocer...
Pantry Org- 4 Questions to Ask l EP#259
27 Jan 2025
Contributed by Lukas
In episode 259, Prep Dish founder Allison Schaaf reviews 4 questions to ask if when organizing a pantry and includes two bonus tips for keeping spaces...
Decluttering w/ Katy Wells | EP#258
20 Jan 2025
Contributed by Lukas
In episode 258, Prep Dish founder Allison Schaaf talks with Katy Wells, decluttering expert and host of The Maximized Minimalist Podcast. They discuss...
A Place for… l EP#257
13 Jan 2025
Contributed by Lukas
In episode 257, Prep Dish founder Allison Schaaf does a deep dive on a life motto, "a place for everything and everything in its place." Today kicks o...
Prep Dish is Hiring
08 Jan 2025
Contributed by Lukas
We are hiring! Part-time (5-10hr/ week) Content & Newsletter Writer. This is a work-from-home, flexible position. Looking to fill by February 1 2025. ...
Why I am NOT Adding New Health Goals in 2025 l EP#256
06 Jan 2025
Contributed by Lukas
In episode 256, Prep Dish founder Allison Schaaf shares why she is not adding new health goals in 2025, but what she is doing instead. Join us on soci...
Increase Protein at Breakfast (a Special Invitation) l EP#255
30 Dec 2024
Contributed by Lukas
In episode 255, Prep Dish founder Allison Schaaf invites listeners to join her for a FREE workshop to learn how to increase protein at breakfast! Live...
3 Biggest Food Wins of 2024 l EP#254
23 Dec 2024
Contributed by Lukas
In episode 254, Prep Dish founder Allison Schaaf shares her 3 biggest food wins of 2024. Other episodes referenced in this episode- #235. High Protein...
Chef Aran - Cooking for Kids l EP#253
16 Dec 2024
Contributed by Lukas
In episode 253, Prep Dish founder Allison Schaaf interviews Chef Aran, chef at her kid's school. They discuss cooking for kids and Aran's passion for ...
What To Do Right Now for an Intentional December l EP#252
09 Dec 2024
Contributed by Lukas
In episode 252, Prep Dish founder Allison Schaaf shares a practical strategy for a more intentional December. Join us on social media- Prep Dish Meal ...
5 Things I am Loving for My Skin l EP#251
02 Dec 2024
Contributed by Lukas
In episode 251, Prep Dish founder Allison Schaaf discusses 5 things she is loving for her skin, right now- Microneedling https://oulis-ointment.co...
Mealtime Blessing + SALE | EP#250
25 Nov 2024
Contributed by Lukas
In episode 250, Prep Dish founder Allison Schaaf is joined by two special guests who each share a mealtime blessing. Prep Dish Flash Sale - NOW throug...
Alkaline Diet w/ Dr. Darin Ingels | EP#249
18 Nov 2024
Contributed by Lukas
In episode 249, Prep Dish founder Allison Schaaf welcomes Dr. Darin Ingels, an expert in Lyme Disease and other chronic illnesses. Dr. Ingels is a nat...
I Do This Every Week l EP#248
11 Nov 2024
Contributed by Lukas
In episode 248, Prep Dish founder Allison Schaaf one thing she does every week to support her health. Resources mentioned in this episode- Axis Chir...
Inspiration from Die with Zero l EP#247
04 Nov 2024
Contributed by Lukas
In episode 247, host Allison Schaaf shares her main takeaway from seeing Bill Perkins, author of "Die with Zero," speak. Want to try Prep Dish meal pl...
Genomic Kitchen w/ Amanda Archibald | EP#246
28 Oct 2024
Contributed by Lukas
In episode 246, Prep Dish founder Allison Schaaf welcomes Amanda Archibald, dietitian and founder of The Genomic Kitchen, to talk about genes and how ...
Miscarriages & Hard Times l EP#245
21 Oct 2024
Contributed by Lukas
In episode 245, in honor of Pregnancy and Infant Loss Remembrance Day/ Month, Allison Schaaf shares resources for those struggling with miscarriage(s)...
7 Things Making Me Happy Right Now l EP#244
14 Oct 2024
Contributed by Lukas
In episode 244, Prep Dish founder Allison Schaaf discusses 7 things adding joy to her life at the moment. Resources mentioned in this episode- Soaak...
Perimenopause Meal Plans l EP#243
07 Oct 2024
Contributed by Lukas
In episode 243, Prep Dish founder Allison Schaaf discusses the best meal plans to use if you are going through perimenopause. Want to try Prep Dish me...
What I'm Eating for Lunches this Week l EP#242
30 Sep 2024
Contributed by Lukas
In episode 242, Prep Dish founder Allison Schaaf shares her go-to lunches from the past few weeks and discusses reframing how we look at lunches. We h...
5 Road Trip Tips (Including Meals!) l EP#241
23 Sep 2024
Contributed by Lukas
In episode 241, Prep Dish founder Allison Schaaf shares 5 tips for family road trip success. She covers how to plan meals, where to stay and more! Wan...
Family Travel Update - National Park Bucket List l EP#240
16 Sep 2024
Contributed by Lukas
In episode 240, Prep Dish founder Allison Schaaf updates us on her family travel goals. At Prep Dish we are all about saving you time with meals and b...
I don't want to eat that - Picky Eating Re-visited | EP#239
09 Sep 2024
Contributed by Lukas
In episode 239, Prep Dish founder Allison Schaaf revisits the topic of picky eating. Specifically how she fields the statement "I want to eat somethin...
Disordered Eating w/ Adrien Paczosa | EP#238
02 Sep 2024
Contributed by Lukas
In episode 238, Prep Dish founder Allison Schaaf welcomes Adrien Paczosa, a registered dietitian specializing in eating disorders and disordered eatin...
Becoming a Prep Dish Affiliate | EP#237
26 Aug 2024
Contributed by Lukas
In episode 237, Prep Dish founder Allison Schaaf talks about the Prep Dish affiliate program. Highlights include- 50% commission rate 50% commission ...
How Can Prep Dish Help You? | EP#236
19 Aug 2024
Contributed by Lukas
In episode 236, Prep Dish founder Allison Schaaf shares more about how Prep Dish can help YOU eat healthier, better tasting food. Try out our 2 week f...
High Protein Breakfast Rotation (family friendly!) | EP#235
12 Aug 2024
Contributed by Lukas
In episode 235, Prep Dish founder Allison Schaaf shares the breakfast rotation she created for the summer and plans to continue with on into the fall....
Guaranteed Protein - 30g per Meal | EP#234
05 Aug 2024
Contributed by Lukas
In episode 234, Allison Schaaf, founder of Prep Dish, talks about an update we have made a Prep Dish, helping you to reach your protein goals! As of t...
Breath Holding Reflections | EP#233
29 Jul 2024
Contributed by Lukas
In episode 233, founder of Prep Dish Allison Schaaf shares about her experience breath holding with 18x world record free diver, William Trubridge. Sh...
Habit Refresh - Using Prompts to Make it Easy | EP#232
22 Jul 2024
Contributed by Lukas
In episode 232, founder of Prep Dish Allison Schaaf shares a refresh on using prompts to establish healthy habits. How do you remember to fit in fitne...
Schaaf Homestead Update | EP#231
15 Jul 2024
Contributed by Lukas
In episode 231, founder of Prep Dish Allison Schaaf provides updates on their little homestead- chickens (including the addition of guinea hens!) ...
Holistic Skin Care w/ Jen Keel | EP#230
08 Jul 2024
Contributed by Lukas
In episode 230, Prep Dish founder Allison Schaaf welcomes Jen Keel from Pretty Farm Girl, a holistic skin care company that creates clean, natural pro...
7 Meal Time Lessons w/ 3 Kids | EP#229
01 Jul 2024
Contributed by Lukas
In episode 229, Prep Dish founder Allison Schaaf discusses lessons she's learned to create a more enjoyable mealtime with 3 kids. Any time we enter a ...
What I'm Reading | EP#228
24 Jun 2024
Contributed by Lukas
In episode 228, founder of Prep Dish Allison Schaaf discusses a just-for-fun topic- her latest reading obsession. Here is a list of the Kristin Hannah...
UPDATE: a game-changing sleep habit (it's free!) | EP#227
17 Jun 2024
Contributed by Lukas
In episode 227, founder of Prep Dish Allison Schaaf discusses an updated sleep habit that has made a HUGE difference. Listen in to learn more. Want to...
My Sleep Habits | EP#226
10 Jun 2024
Contributed by Lukas
In episode 226, founder of Prep Dish Allison Schaaf discusses her current sleep habits. She walks through 5 specific habits- 1- Audio books 2- Black-o...
My Bedtime Routine | EP#225
03 Jun 2024
Contributed by Lukas
In episode 225, founder of Prep Dish Allison Schaaf discusses her current bedtime routine. She walks through the steps she takes each night, for herse...
Kids in the Kitchen w/ Guest Katie Kimball | EP#224
27 May 2024
Contributed by Lukas
In episode 224, Prep Dish founder Allison Schaaf welcomes Katie Kimball from Kids Cook Real Food to talk about getting kids in the kitchen and buildin...
Get Back Your Time w/ These 5 Questions | EP#223
20 May 2024
Contributed by Lukas
In episode 223, Prep Dish founder Allison Schaaf is back to talk about one of her favorite topics- time! Today she has 5 questions you can use to eval...
Simple Family Meals w/ Denaye Barahona | EP#222
13 May 2024
Contributed by Lukas
In episode 222, Prep Dish founder Allison Schaaf welcomes Denaye Barahona, Ph.D., LCSW of the Simple Families podcast to chat about simple family meal...
Best Small Kitchen Appliances: Instant Pot vs. Crock Pot | EP#221
06 May 2024
Contributed by Lukas
In episode 221, founder of Prep Dish Allison Schaaf discusses some of the best small kitchen appliances and compares the Instant Pot vs. Crock Pot to ...
High Protein - Is It Worth the Hype? | EP#220
29 Apr 2024
Contributed by Lukas
In episode 220, Allison Schaaf, founder of Prep Dish, talks about the popularity of healthy high protein recipes and shares why she thinks they're wor...
Kitchen Questions: Blender or Food Processor? | EP#219
22 Apr 2024
Contributed by Lukas
In episode 219, Prep Dish founder Allison Schaaf continues the meal prep basics series by addressing a common question: what's better to have in your ...
Kitchen Skills: Keeping Your Knives Sharp | EP#218
15 Apr 2024
Contributed by Lukas
In episode 218, Prep Dish founder Allison Schaaf discusses basic kitchen skills in a month-long series and shares some of the best ways to keep your k...
Healthy Flavorful Meals w/ Michelle Dudash | EP#217
08 Apr 2024
Contributed by Lukas
In episode 217, Prep Dish founder Allison Schaaf welcomes cookbook author, chef, and seasoning mix creator Michelle Dudash to chat about healthy flavo...
Working from Home Clothes: My "Uniform" | EP#216
01 Apr 2024
Contributed by Lukas
In episode 216, Prep Dish founder Allison Schaaf shares about clothing management and how her working from home clothes evolved into a new uniform. ...
Clothing Management: My Rent the Runway Review | EP#215
25 Mar 2024
Contributed by Lukas
In episode 215, Prep Dish founder Allison Schaaf talks about how she manages closet clutter and shares her Rent the Runway review after trying the ser...
Home Habits for Simple Management | EP#214
18 Mar 2024
Contributed by Lukas
In episode 214, Allison Schaaf, founder of Prep Dish, discusses some key takeaways she's gained from the book Home Management Plain and Simple, and no...
Home Routine Tips for House Management | EP#213
11 Mar 2024
Contributed by Lukas
In episode 213, Prep Dish founder Allison Schaaf highlights daily home routine tips inspired by Kim Brenneman's book Home Management Plain and Simple...
House Management with Kim Brenneman | EP#212
04 Mar 2024
Contributed by Lukas
In episode 212, Prep Dish founder Allison Schaaf welcomes author Kim Brenneman to the Meal Prep Monday Podcast where she shares how she went from a ne...
Best Digital Planner Apps for Household Planning | EP#211
26 Feb 2024
Contributed by Lukas
In episode 211, Allison Schaaf, founder of Prep Dish, discusses the best digital planner apps for home planning and management with her husband and sh...
Allison's Favorite Classic Planners | EP#210
19 Feb 2024
Contributed by Lukas
In episode 210, Prep Dish founder Allison Schaaf reviews some of her favorite classic planners that she's used over the years to manage family, work, ...
Planning Strategies w/ Sarah Hart-Unger | EP#209
12 Feb 2024
Contributed by Lukas
In episode 209, Prep Dish founder Allison Schaaf talks about planning strategies with guest Sarah Hart-Unger from Best Laid Plans and Best of Both Wor...
Schaaf Family Update! Plus, What's Next for Easy High Protein Recipes at Prep Dish | EP#208
05 Feb 2024
Contributed by Lukas
In episode 208, Allison Schaaf introduces the newest little recipe tester and family member in a personal update, and discusses a look ahead at high ...
Easy High Protein Lunch Ideas | EP#207
29 Jan 2024
Contributed by Lukas
In episode 207, Prep Dish founder Allison Schaaf shares several of her easy high protein lunch ideas to wrap up the January Meal Prep Monday protein s...
Protein Rich Breakfast Ideas | EP#206
22 Jan 2024
Contributed by Lukas
In episode 206, Prep Dish founder Allison Schaaf highlights seven protein rich breakfast ideas in the January protein series to help you reach your he...
Health Metrics to Track Other Than Weight with RD Laura Ligos | EP#205
15 Jan 2024
Contributed by Lukas
In episode 205, Prep Dish founder Allison Schaaf talks with Registered Dietitian Laura Ligos from The Sassy Dietitian and discusses important health m...
How Eating MORE Could Help You Lose Weight with Nutritionist Aimee Gallo | EP#204
08 Jan 2024
Contributed by Lukas
In episode 204, Prep Dish founder Allison Schaaf welcomes nutritionist and health coach guest Aimee Gallo to discuss how eating more protein could hel...
Special Bonus Menus: Introducing High Protein Diet Recipes with Prep Dish | EP#203
01 Jan 2024
Contributed by Lukas
In episode 203, Allison Schaaf, founder of Prep Dish, talks about a month-long focus on protein and introduces some special new January bonus menus pa...
Merry Christmas! What's Ahead for the Meal Prep Monday Podcast in 2024 | EP#202
25 Dec 2023
Contributed by Lukas
In episode 202, Allison Schaaf, founder of Prep Dish, wishes you a happy holiday and discusses some of the content you can look forward to on the Meal...
Pet Update at Our House - Could the New Guy Be the Best Family Pet? | EP#201
18 Dec 2023
Contributed by Lukas
There's a new pet at the Schaaf house! Find out who the latest animal is in episode 201, where founder of Prep Dish and small hobby farm owner Allison...
Journaling Items Gift Idea - My One Line a Day Practice | EP#200
11 Dec 2023
Contributed by Lukas
In episode 200, founder of Prep Dish Allison Schaaf discusses her experience with the One Line a Day Journal and suggests a unique and meaningful gift...