Meal Prep Monday Podcast™
Episodes
Mini Prep Sessions - Simple Meal Prepping in Small Pockets of Time l EP#99
11 Oct 2021
Contributed by Lukas
In today's episode, chef and RD Allison Schaaf shares a subscriber-inspired tip about how to fit meal prep into small pockets of time. Even minimal, s...
How to Start Beekeeping - 10 Considerations l EP#98
04 Oct 2021
Contributed by Lukas
Wondering how to start beekeeping? Are you curious about how much effort and expense are involved and whether or not it's worth it? In today's episode...
Our Experience with the Lettuce Grow Farmstand l EP#97
27 Sep 2021
Contributed by Lukas
Host Allison Schaaf's husband Brook joins her today as they talk about the benefits and drawbacks of the Lettuce Grow Farmstand system. Lettuce Grow i...
5 Things to Prep for a Road Trip with Kids (No Screens!) l EP#96
20 Sep 2021
Contributed by Lukas
Chef, RD and mom of two kids under three shares tips and essentials for prepping for a long road trip with kids. From preparing them ahead of time to ...
Using Meal Prep for Healthy Travel Meals l EP#95
13 Sep 2021
Contributed by Lukas
Prep Dish founder Allison Schaaf shares how she does meal prep while traveling, in both a hotel and an Air BnB. Get tips for meal prep breakfasts whil...
Meal Prep Hack - Freezer Marinades! l EP #94
06 Sep 2021
Contributed by Lukas
In today's episode, chef and meal prep expert Allison Schaaf explains how to do a "freezer marinade". This is an awesome meal prep hack, great for tho...
How to Defrost Your Freezer l EP #93
30 Aug 2021
Contributed by Lukas
When's the last time you defrosted your freezer? It's so easy to forget this kitchen task but defrosting your freezer can help it keep things cold mor...
How I started Prep Dish - 5 Tips From An Entrepreneur l EP #92
23 Aug 2021
Contributed by Lukas
Have you ever thought about starting your own business? In today's episode, Prep Dish founder Allison Schaaf talks about the lessons she's learned fro...
5 Minute Exercise to Help You Start Meal Planning Today l EP #91
16 Aug 2021
Contributed by Lukas
In today's episode, Prep Dish founder Allison Schaaf walks you through a 5 minute exercise to make meal planning super easy. No need to go through the...
3 Healthy Meal Prep Lunch Ideas l EP #90
09 Aug 2021
Contributed by Lukas
It's easy to forget about lunch when you make your weekly meal plan. Having a healthy, satisfying lunch can make a busy day so much better though! Tod...
How to Hire an Au Pair l EP #89
02 Aug 2021
Contributed by Lukas
Hiring an au pair is a big decision. You have to find someone who you trust and who you're comfortable living with. Prep Dish founder and mom of two A...
Using Meal Plans with an Au Pair l EP #88
26 Jul 2021
Contributed by Lukas
Host and meal prep expert Allison Schaaf shares how Prep Dish meal plans make it easy to delegate some of the meal prep to her family's au pair. Wheth...
Childcare Options: Au Pair vs Nanny vs Daycare l EP #87
19 Jul 2021
Contributed by Lukas
Are you curious about the au pair experience? If you're a working mom (or hope to be a mom someday), figuring out childcare options can be a huge chal...
Keep it Simple with Salt & Pepper l EP #86
12 Jul 2021
Contributed by Lukas
Today Allison Schaaf walks you through ten proteins that are totally delicious with just plain salt and pepper. Part of setting yourself up for succes...
Behind The Scenes - How Allison's Eating (and Drinking!) While Breastfeeding l EP #85
05 Jul 2021
Contributed by Lukas
In today's episode, host Allison Schaaf shares what she's eating and drinking these days while breastfeeding her 7 month old son. From specific foods ...
Tiny Habits - 10 Tiny Meal Prep Habits You Can Start Today l EP #84
28 Jun 2021
Contributed by Lukas
Today wraps up our Tiny Habits series! Prep Dish founder Allison Schaaf walks through ten ideas for tiny meal prep habits you can start right away, in...
Tiny Habits - "Super Fridge" l EP #83
21 Jun 2021
Contributed by Lukas
Chef and RD Allison Schaaf continues the series on BJ Fogg's book, Tiny Habits. Today's episode focuses on Fogg's concept of a "Super Fridge," whic...
Tiny Habits - How Do You Break a Bad Habit? l EP #82
14 Jun 2021
Contributed by Lukas
If you'd like to try our time-saving meal plans, check out our 2 week free trial for podcast listeners here: prepdish.com/mpm How do you break a bad h...
Tiny Habits - How do we change together? l EP #81
07 Jun 2021
Contributed by Lukas
How do your family, friends and community impact your habits? How do we change together? In today's episode, host Allison Schaaf invites you to joi...
Fastest Meal Plan Ever l EP #80
31 May 2021
Contributed by Lukas
In today's episode, busy mom and entrepreneur Allison Schaaf explains the tips and hacks behind Prep Dish's new Fastest Meal Plan Ever! Learn how to s...
Tiny Habits - From Tiny to Transformative l EP #79
24 May 2021
Contributed by Lukas
If you'd like to try our time-saving meal plans, check out our 2 week free trial for podcast listeners here: prepdish.com/mpm In today's episode, chef...
Tiny Habits - Celebrating Your Wins l EP #78
17 May 2021
Contributed by Lukas
Before we get to the show notes, don't forget to check out our 2 week free trial for podcast listeners here: prepdish.com/mpm Continuing with our Tiny...
Tiny Habits - Creating Prompts for New Habits l EP #77
10 May 2021
Contributed by Lukas
In today's episode, host Allison Schaaf talks about how to create a prompt, or reminder, for new habits. There are hundreds of prompts every day that ...
Tiny Habits - How can you make a behavior easier? l EP #76
03 May 2021
Contributed by Lukas
Continuing with the "Tiny Habits" theme, Prep Dish founder Allison Schaaf talks about the Ability element of behavior today. Based on BJ Fogg's book, ...
Tiny Habits - Motivation and its Limitations l EP #75
26 Apr 2021
Contributed by Lukas
Before we get to the show notes, don't forget to check out our 2 week free trial for podcast listeners here: prepdish.com/mpm In today's episode meal ...
Tiny Habits - BJ Fogg's Behavioral Model for Habit Change l EP# 74
19 Apr 2021
Contributed by Lukas
Continuing with our miniseries on BJ Fogg's book, Tiny Habits, today's episode explains Fogg's behavioral model and how to apply it to creating a new ...
Tiny Habits - A New Approach to Habit Formation l EP #73
12 Apr 2021
Contributed by Lukas
Are you interested in how to build healthy habits? This week's episode kicks off a Meal Prep Monday miniseries all about BJ Fogg's Tiny Habits approac...
How I Use Imperfect Foods Delivery with Prep Dish l EP #72
05 Apr 2021
Contributed by Lukas
Before we get to the show notes, don't forget to take advantage of our 2 week free trial to try out our brand new weekly Super Fast menus: prepdish.co...
3 Items to Keep Toddlers Busy in the Kitchen l EP #71
29 Mar 2021
Contributed by Lukas
Completing meal prep with a toddler around is no joke! In today's episode, mom and Prep Dish founder Allison Schaaf shares 3 items to keep toddlers bu...
3 Items I Buy in Bulk to Save Money l EP #70
22 Mar 2021
Contributed by Lukas
You've probably heard that buying in bulk can save you money, but it's hard to know what to buy in bulk. You can't stock up on everything! Today Allis...
Reflections on Postpartum Freezer Meals l EP #69
15 Mar 2021
Contributed by Lukas
Before we get to the show notes, don't miss Meal Prep Monday host Allison Schaaf's free live workshop on how to make meal prep faster. You can sign up...
3 Kitchen Maintenance Tasks that Make a Differencel EP #68
08 Mar 2021
Contributed by Lukas
Before we get to the show notes, don't miss Meal Prep Monday host Allison Schaaf's free live workshop on how to make meal prep faster. You can sign up...
My First Costco Trip & Costco Meal Prep l EP #67
01 Mar 2021
Contributed by Lukas
There's no doubt that wholesale stores like Costco offer great prices, but how do you work the items you buy into a healthy meal plan? Can Costco work...
3 Ways to Get Help with Meal Prep l EP #66
22 Feb 2021
Contributed by Lukas
What do you do when you have a meal plan in place, but don't have time to actually do the meal prep? Today busy mom of 2 Allison Schaaf shares creativ...
Hiring a Personal Chef - 3 Things to Consider l EP #65
15 Feb 2021
Contributed by Lukas
Have you ever dreamed of hiring a personal chef? Host Allison Schaaf started working as a personal chef all the way back in high school and went on to...
Outsourcing Meals - Meal Planning Services & Other Options l EP #64
08 Feb 2021
Contributed by Lukas
If anyone has experience with outsourcing meals, it's chef and RD Allison Schaaf. She started a successful personal chef business, used to work as a c...
3 Tips for Super Fast Meal Prep l EP #63
01 Feb 2021
Contributed by Lukas
Do you love the idea of meal prep but simply don't have 3 hours to spend in the kitchen each week? Today, Prep Dish founder Allison Schaaf gives you a...
How I Meal Prep with a Newborn (or when you're super busy!) l EP #62
25 Jan 2021
Contributed by Lukas
Meal Prep Monday was recently named the #1 Meal Planning Podcast to follow in 2021! https://blog.feedspot.com/meal_planning_podcasts/ Thanks so much t...
3 Ways to Get Kids Involved in Meal Prep l EP #61
18 Jan 2021
Contributed by Lukas
Getting kids involved in the kitchen is one of the very best ways to encourage children to eat a variety of healthy foods. But where should you start?...
6 Practices to Help You Meal Prep Consistently l EP #60
11 Jan 2021
Contributed by Lukas
Whether you're completely new to mealprep or you got off track over the holidays, these 6 practices will help you meal prep consistently all year. Che...
My Experience with Whole30 l EP #59
04 Jan 2021
Contributed by Lukas
Are you thinking of doing a January reset but aren't sure what to eat on Whole30? In today's episode chef and RD Allison Schaaf shares her Whole30 tip...
Reflections on 2020 - Are you happy with your meal planning? l EP #58
28 Dec 2020
Contributed by Lukas
In this last episode of 2020, chef, RD and mom of two Allison Schaaf guides you through a reflection on your meal planning and cooking experience this...
How to Cook with Wine (and what wine I use!) l EP #57
21 Dec 2020
Contributed by Lukas
Are you intimidated by cooking with wine? Can you even cook with wine if you're cooking for kids? In today's episode Prep Dish founder Allison Schaaf ...
Fruit Based Desserts for Winter l EP #56
14 Dec 2020
Contributed by Lukas
If you're looking for a festive seasonal dessert but want to keep it healthy and low in sugar, this episode is for you! Chef and RD Allison Schaaf sha...
Stress Free Holiday Entertaining (no, really!) l EP #55
07 Dec 2020
Contributed by Lukas
Do you have people visiting or staying with you this holiday season? Now is the time to plan the menu and prep ahead! Prepping ahead for guests makes ...
How to Make Homemade Salad Dressings l EP #54
30 Nov 2020
Contributed by Lukas
Do you make your own salad dressings? If not, this is a must-listen! Store-bought salad dressings are often full of sugar, corn syrup, low quality oil...
6 Ways to Add Dates to Your Diet l EP #53
23 Nov 2020
Contributed by Lukas
Chef, RD and Prep Dish founder Allison Schaaf shares 6 ways to add dates to your diet. Dates are specifically recommended if you're in your third trim...
Streamline Your Morning w/ Freezer Breakfasts l EP #52
16 Nov 2020
Contributed by Lukas
Whether you're preparing your home for a new baby like host Allison Schaaf or you just want more peaceful mornings, a freezer stocked with healthy and...
4 Lessons I Learned in Culinary School l EP #51
09 Nov 2020
Contributed by Lukas
Today chef, RD, and Prep Dish founder Allison Schaaf shares the four biggest lessons she learned from culinary school. From strict hygiene practices t...
6 Prep Ahead Holiday Brunch Ideas l EP #50
02 Nov 2020
Contributed by Lukas
The holiday season brings so much joy and excitement, but it can also be stressful. In today's episode Prep Dish founder Allison Schaaf shares one way...
3-Ingredient Marinades l EP #49
26 Oct 2020
Contributed by Lukas
Marinades are an excellent way to add flavor to and increase the tenderness of meat, and they don't have to be complicated! In today's episode you'll ...
How to Make Bone Broth l EP #48
19 Oct 2020
Contributed by Lukas
Have you tried making your own broth? In today's episode, Prep Dish founder Allison Schaaf walks you through her simple method for making homemade bro...
My Journey from Vegetarian to Paleo(ish) l EP #47
12 Oct 2020
Contributed by Lukas
In today's episode chef and RD Allison Schaaf talks about her personal journey from eating vegetarian to following a Paleo-ish diet. She talks about t...
5 Lessons for Enjoying Mealtime with Toddlers | EP #46
05 Oct 2020
Contributed by Lukas
If you have a little one at home, this episode is a must! Chef, RD and mom Allison Schaaf shares 5 tips for having a successful, (relatively) peaceful...
3 Types of Meal Prep - It's Not All or Nothing! l EP #45
28 Sep 2020
Contributed by Lukas
Are you interested in meal prep but intimidated by the thought of a 3 hour meal prep session every sunday? Fear not! In today's episode, Prep Dish fou...
Finding Motivation to Meal Prep l EP #44
21 Sep 2020
Contributed by Lukas
Do you ever struggle with finding the motivation to meal prep? In today's episode, Prep Dish founder Allison Schaaf shares tips for staying motivated,...
5 Tips to Eat More Veggies! l EP #43
14 Sep 2020
Contributed by Lukas
With her combined background as a chef and RD, meal prep expert Allison Schaaf knows the importance of making veggies actually taste good. Get her 5 t...
Third Trimester Tips - What I'm Doing to (Meal) Prep Before Baby l EP #42
07 Sep 2020
Contributed by Lukas
Today Prep Dish founder Allison Schaaf shares everything she's doing in the kitchen to prepare for her second baby. From what she's stocking in the fr...
My Top 3 Considerations for Making a Meal Plan l EP #41
31 Aug 2020
Contributed by Lukas
Get meal prep expert and Prep Dish founder Allison Schaaf's top 3 tips for how to make a meal plan. She shares a behind the scenes look at her thought...
Add Variety to Your Meal Plan & Avoid Getting in a Rut! l EP #40
24 Aug 2020
Contributed by Lukas
Do you fall into the trap of cooking the same things every week? It's easy to do when life gets busy! In today's episode, Prep Dish founder Allison Sc...
Overcome Your Fear! 3 Seafood Items You Should Not Be Intimidated By l EP #39
17 Aug 2020
Contributed by Lukas
Seafood is such a delicious and healthy source of protein, but many people never move beyond salmon in their home kitchens. Let's face it, seafood can...
Does batching have to be boring? l EP #38
10 Aug 2020
Contributed by Lukas
Does batching have to be boring? l EP #38 Interested in batching, but not interested in eating the same thing every day? Learn how Prep Dish founder A...
Culinary Lessons Learned from Puerto Rico l EP #37
03 Aug 2020
Contributed by Lukas
Do you get kitchen inspiration from your travels? Prep Dish founder Allison Schaaf shares the culinary lessons she learned from her time in Puerto Ric...
4 Overlooked Items to Batch l EP #36
27 Jul 2020
Contributed by Lukas
Do like to batch? Chef and RD Allison Schaaf is a big fan and for good reason. Batching, whether in cooking or other areas of life, saves you so much ...
5 Healthy Fruit-based Summer Desserts l EP #35
20 Jul 2020
Contributed by Lukas
In this episode chef and RD Allison Schaaf shares 5 delicious fruit-based desserts, perfect for summer. While some are as simple as fresh watermelon, ...
Lessons from a Personal Chef l EP #34
13 Jul 2020
Contributed by Lukas
Prep Dish founder Allison Schaaf started her career as a personal chef and became an expert in grocery shopping and meal prep. Get her tips on how to ...
How to Create the Perfect One Bowl Meal l EP #33
06 Jul 2020
Contributed by Lukas
If you're a Prep Dish subscriber, you've likely caught on to founder Allison Schaaf's love for one-bowl meals. Listen today as she talks through the r...
How to Make Energy Bites / Energy Balls for Healthy Snacking l EP #32
29 Jun 2020
Contributed by Lukas
Want a homemade snack that tastes like a cookie but is made from real whole food ingredients and packed with nutrients? Homemade energy bites are the ...
Ease Dinnertime with Sheet Pan Meals l EP #31
22 Jun 2020
Contributed by Lukas
Are you on board with the sheet pan meal trend yet? Hear 5 reasons sheet pan meals can make your life easier and get tips from chef and RD Allison Sch...
How to Use the Grill for Meal Prep l EP #30
15 Jun 2020
Contributed by Lukas
Are you firing up the grill for Father's Day this year? Learn tips on how to maximize your grilling efforts by using the grill for mealprep. Which pro...
Baby Led Weaning and Meal Prep for Kids l EP #29
08 Jun 2020
Contributed by Lukas
In this episode, chef and RD Allison Schaaf discusses baby led weaning. She talks about the philosophy behind the approach, how it works in real life ...
Backyard Chickens - Why I love them and how to get started! l EP #28
01 Jun 2020
Contributed by Lukas
Have you ever considered getting your own backyard chickens? Listen as chef, RD and meal prep expert Allison Schaaf shares her personal experience wit...
Gazpacho - My Favorite Recipes & Why I Love Cold Soup l EP #27
25 May 2020
Contributed by Lukas
Have you tried cold soup? Hear why chef and RD Allison Schaaff loves cold soups like gazpacho, as well as her favorite recipes. Also learn how to make...
Healthy Snacks for Kids (and Kids at Heart!) l EP #26
18 May 2020
Contributed by Lukas
With everyone at home more these days, many kids and adults alike are reaching for snacks more often. Building healthy snacks into your meal plan take...
How I'm Meal Planning Right Now l EP #25
11 May 2020
Contributed by Lukas
In this episode chef, RD and Prep Dish founder Allison Schaaf discusses how she's meal prepping right now. Between limiting trips to the grocery store...
Boosting Your Immune System During COVID-19 l EP #24
04 May 2020
Contributed by Lukas
We all want to do everything we can right now to stay healthy. But even if you're used to devoting time to meal prep and a healthy mealplan, eating in...
How to cook with canned seafood l EP #23
27 Apr 2020
Contributed by Lukas
COVID-19 is certainly challenging our culinary creativity, including finding new ways to use canned seafood. Chef and RD Allison Schaff offers suggest...
What to do with all those beans! l EP #22
20 Apr 2020
Contributed by Lukas
Did you stock up on beans in preparation for staying at home during COVID-19? Are you getting tired of simply eating a pile of beans? Prep Dish founde...
Kids in the Kitchen - Practical Tips for Cooking with Kids l EP #21
13 Apr 2020
Contributed by Lukas
In this episode, chef, RD and mom Allison Schaaf shares practical tips for how to get started cooking with your kids. Teaching kids how to cook is alw...
Stocking for COVID-19: 3 Must Have Freezer Items (and 3 I skip!) l Ep #20
06 Apr 2020
Contributed by Lukas
Prep Dish founder Allison Schaaf shares tips on how to stock your freezer with healthy foods that will nourish your body and immune system. Get tips o...
Stocking for COVID-19 3 Must Have Pantry Items (and 3 I skip!) l Ep #19
30 Mar 2020
Contributed by Lukas
In this episode, chef and RD Allison Schaaf shares 3 pantry items she always stocks and 3 she skips. Get tips on how to stock your pantry to cook heal...
Creative Ways to Reduce Food Waste and Use What You Buy l Ep #18
23 Mar 2020
Contributed by Lukas
Today Allison Schaaf is sharing tips on how to actually use everything you buy for your meal plan. You know all of those odds and ends hanging out i...
6 Prep Ahead Brunch Ideas l Ep #17
16 Mar 2020
Contributed by Lukas
Listen in as chef and RD Allison Schaaf shares how to meal prep brunch so you can enjoy time with your guests instead of being stuck in the kitchen. ...
Cooking with the Seasons l Ep #16
09 Mar 2020
Contributed by Lukas
In this episode host Allison Schaaf shares her strategies for crafting a seasonal meal plan. She covers everything from how to know what's in season...
3 Foods From Scratch / 3 Foods Not l Ep #15
02 Mar 2020
Contributed by Lukas
Chef, RD, and meal prep expert Allison Schaaf recognizes that not all foods need to be made from scratch. After all, part of a successful meal plan ...
3 Tips for Picky Eaters l Ep #14
24 Feb 2020
Contributed by Lukas
Join host Allison Schaaf as she shares her top 3 strategies to encourage picky eaters to try new foods. This is one of our most requested topics! Us...
10 Water Alternatives l Ep #13
17 Feb 2020
Contributed by Lukas
In this episode meal prep expert Allison Schaaf shares 10 creative ways to add flavor to your water. After all, healthy drinks are an important part...
My Favorite Kitchen Tool (That You Probably Don't Own!) l Ep #12
10 Feb 2020
Contributed by Lukas
This is a kitchen tool I use multiple times a day, but find most kitchens don't have! Listen in as host, chef & dietitian discusses this surprise tool...
5 Ways to Add Flavor to Your Food l Ep #11
03 Feb 2020
Contributed by Lukas
Learn tips & tricks for adding healthy flavors to your meals. Host, chef & dietitian Allison Schaaf reviews her favorite flavor enhancing hacks includ...
Top Sources for High Quality Ingredients l Ep #10
27 Jan 2020
Contributed by Lukas
Learn how to source better quality ingredients AND save time! Whether you're looking for grassfed & pastured meats, sustainable seafood, organic pan...
3 Meal Prep Breakfast Ideas l Ep #9
20 Jan 2020
Contributed by Lukas
Want to save time during your morning routine? Use meal prep! In this episode, host, chef & dietitian Allison Schaaf talks through her 3 favorite heal...
Meal Prep Basics: Options for Re-Heating Foods l Ep #8
13 Jan 2020
Contributed by Lukas
Join host Allison Schaaf as she explores various methods for re-heating meal prepped foods. The goal with our meal plans is to ensure all meals are ju...
$10 Hack to Organize Your Meals l Ep #7
06 Jan 2020
Contributed by Lukas
In this episode, learn how you can quickly & efficiently organize your weekly meal plan & meal prep by making this one-time, $10 purchase! Here's a ...
Keystone Habits & How to Establish the Habit of Meal Prep l Ep #6
30 Dec 2019
Contributed by Lukas
How do you establish the habit of meal prep? Meal plans are only effective if you actually use them! Join host Allison Schaaf as she talks through str...
Meal Prep Salad for the Week (How & Why) l Ep #5
23 Dec 2019
Contributed by Lukas
Tune in to learn how & why you should be meal prepping a large salad each week! Chef & Dietitian Allison Schaaf walks you through her reasoning behind...
Batching Beyond the Kitchen l Ep #4
16 Dec 2019
Contributed by Lukas
This podcast focuses on using meal prep and batching tasks in the kitchen to save you time! In this episode, chef & dietitian Allison Schaaf walks you...
Can I Meal Prep Meat? l Ep #3
09 Dec 2019
Contributed by Lukas
How do you mealprep meat ahead of time and ensure it will stay fresh in the fridge? In this episode, chef & dietitian Allison Schaaf walks you through...
3 Tips to Cut Meal Prep Time in Half l Ep #2
02 Dec 2019
Contributed by Lukas
Before you take the time to do meal prep, listen to this episode where chef & dietitian Allison Schaaf walks you through 3 tried and true methods for ...
Eliminate Decision Fatigue with Meal Prep l Ep #1
20 Nov 2019
Contributed by Lukas
How many decisions do you make in a day? How many times a week do you spend deciding what to eat? In this episode host Allison Schaaf talks through ...