Beginner's Guide to Meal Prep from a... Beginner

WARNING: If you hate food pictures, leave now!! ;)

A while ago, I posted a picture of our meal prep we completed for the week.  Since then, I have been receiving several messages asking about our method.  Just like the title states "beginner", remember that I am a beginner myself and I do not have all the answers.  This is just what I have learned in the last few months.

I will admit, these are not all my ideas.  I pulled them from several places and made it my own.  I would also like to add that I am in no way a health guru; so for all you nutritionalists, don't critique my meals ha!

Shoutout to my girl Ali for topic suggestions for this post. :)

Where it started

Within the last 5 months, we started shopping at Costco more often and it has come to be our main grocery store now.  Of course, Costco's portions are family size and way too much for Riley and I to eat and store.  To keep shopping and saving at Costco, I had the idea to start meal prepping.  I have always wanted to do it to maintain a healthier diet, but never really looked into it.  So, I did a little research and started to form my own method.

Shopping List

This will change week to week depending on the recipes and what you have left over.  But this is the jist of ours that interchanges each week:

Chicken
Ground turkey
Sirloin Steak
Tuna
Tilapia
Chicken Sausage

Broccoli
Red/yellow/orange/green peppers
Green beans
Green lettuce and/or spinach
Cherry tomatoes
Red onions
Asparagus
Sweet potatoes

Pineapple
Strawberries
Blueberries
Apples
Bananas

Vanilla greek yogurt
Granola
Brown rice
Quinoa
Oatmeal (there is gluten-free oatmeal for all you celiacs!!)
Milk
Eggs
Egg Whites

Storage

All the following items can be found at Walmart.

For complete meals, I use a 3-compartment food storage container similar to this:

I really like using the 1/2 pint canning jars for my fruit.  Not only do they stack well, but compared to plastic containers, they keep the sliced fruit fresh throughout the week.

I have used a few salad containers in the past, but I must say that the Cool Gear EZ Freeze Collapsible Salad Container.  Not only will it collapse to save more space during storage, but the dressing container does not leak!  

For yogurt, I use the Rubbermaid TakeAlongs small deep square container:

I'm not a fan of reheating in the microwave; therefore, I store soups/pastas/liquids in glass containers for use in the toaster oven.  

Meals

Breakfast

Egg white muffins + veggies
Oatmeal in milk + honey + berries

Snack

Greek yogurt + pineapple +strawberries + blueberries + granola

Lunch

Prepped meal (Meat + Vegetables + Carb)

Balsamic Chicken + Broccoli + Sweet Potatoes

Chicken Sausage + Sweet Potatoes + Asparagus

Brown Rice + Balsamic Chicken + Broccoli

Broccoli Tomato Feta Quinoa + Spicy Garlic Lime Chicken

Turkey Burger Goulash

Greek Yogurt Tuna Salad Wraps

Snack

Cashews/Nuts
Toasted/Unsweetened coconut chips
Salad with desired toppings
Energy bites (great way to curb sweet/candy cravings!)

Dinner (NO carbs after 6 pm)

Prepped meal (Meat + Veggies)
If it gets too late, we substitute for the Vega One All-in-One Nutritional Shake (Berry).  I like it in milk, but to keep it completely Vegan, they Vega recommends mixing it with water.  I am not a fan of juicing/shakes, but I don't mind doing it a few times a week at night.

Benefits

Health

Over the last year, Riley and I have tried to be more health conscious as far as going to the gym, etc.  However, we have not been seeing the results we were wanting.  Between our busy schedules, it is difficult to make healthy meals every day.  Now, I realize that the key to eating healthy is being prepared.  Over the past couple months, we have been able to accomplish the following:

• Cut out fast food
• Eliminate unnecessary sugars (snacking)
• More energy 
• Weight loss (Riley is down 16 pounds and 2 belt sizes!)
• Healthy bodies- no sickness!  
• For all you celiacs (like me) and people with other food allergies, this will help prepare meals to coincide with diet restrictions :)

Money

We have cut our weekly spending to about $50-$100 each week for food prep.  It tends to be on the higher end of the spectrum when we are purchasing meat, but Costco's portions last about 2-3 weeks.

• One-stop grocery store trip
• No fast food
• Little, if any, leftover/wasted produce

Time

We usually set aside about 3 hours every Sunday for food prep.  It starts to feel like a chore, but it is rewarding to always have a nutritious meal ready to go.  Meal prep allows us to have more free time throughout the week.  Instead of using our mornings/evening to cook or prepare lunches, we have more time with each other, to workout, and for Riley to study.

Tips

• Divide and store everything!  I notice that if I don't prepare everything, I either forget or get too lazy to eat/prepare when the times comes.  For example:
• Vitamins
• Bagged cashews, granola, oatmeal, etc.
• No carbs after 6 pm!  Prepare meals accordingly.
• The key to staying motivated and consistent to do meal prep is VARIETY!  There is not way I would be interested in eating chicken, broccoli, and rice all day every day.  You have to switch it up.  I try to have two separate meals prepared each week and alternate/find new recipes every week.
• The healthier the meals = the healthier you.
• Don't discouraged if you have an off week.  This week, for example, we had a couple birthdays/bbqs along with having family in town.  We weren't able to follow our plan exactly, but today we picked up where we left off and prepared for a new week!
• As you go on, you will learn tricks of your own and better understand portion requirements and how much you should buy depending on the size of your family and the recipes you prefer.
• Research different ideas and then find the method that suits you best!

If there are any questions or recipe inquireies, please let me know.  

Happy planning! :)

With all my love and gratitude, Jen Keller, MS

Wow, I am officially finished with graduate school!  At times I thought it would never end, but now that it has passed, it went by way too quick.  Bittersweet for sure.  I won't complain though, it has been so nice to have my nights and weekends back!  This past month has been busy with the holidays and vacation, but it is finally slowing down... And that is perfectly okay with me!

A lot of people have been curious about where my interest in the industry began and why I chose this particular program.  Honestly, I have to owe my interest in energy to my dad.  All growing up, he always fascinated me with his latest and greatest technologies from small wind turbines that powered his business to the first generation Toyota Prius.  The idea of clean energy technology and reducing our carbon footprint just made sense to me.

In my final year at Utah State, I really started to think about where I wanted my career to take me.  Pending a Bachelors in Business Administration, I really did not have a particular expertise i.e. accounting, marketing, finance, etc.  I was fortunate enough to have a marketing professor that helped me come to the realization of what I was truly passionate about... Energy.

Ed was a marketing professor and a documentary filmmaker that produced Wind Uprising and, more recently, Scaling Wind.  He co-authored a publication called "Green Marketing Myopia" that actually came up later in my graduate marketing class.  He is a advocate for wind and clean energy here in the state of Utah.  I always looked up to him because not only was he an amazing teacher, but he also demonstrated an ability to promote change for a more sustainable way of life.  

I still remember the conversation I had in his office about pursuing a career in energy.  Wow, I really could turn an interest I had growing up into a career path?  I knew I wanted to go on to get my Masters, so I thought it would be a perfect opportunity to pick a program that emphasizes in the industry.  I my opinion, regular MBA's have become too saturated and I wanted something that would be a little more unique.

That is when I found the program at the University of Colorado Denver.  The degree is a Masters in Global Energy Management.  In short, it is basically an MBA, but all the courses are focused on the energy industry i.e. energy accounting, energy finance, energy marketing, etc.  Compared to other energy programs, it covered the industry as a whole- everywhere from oil and gas to renewables and energy efficiency.  Perfect.

After Utah State, I was fortunate enough to get a job that brought Riley and I down to sunny St. George working with energy efficiency.  Insulation may not seem that exciting, but it is the first step toward reducing our carbon footprint.  What good is a solar system when the home or building it is powering is not already bundled up?  I worked for about a year before I started prepping for school.  During that period, I was involved with a biodiesel project which significantly broadened my perspective and experience.

In the spring of 2013, I was accepted to the program I had been working so hard to get into to and I started as apart of Cohort X July.  It was extremely challenging to get back into the swing of things, especially writing!!  Wow, it was as if I has never written an essay in my life!  Not to mention, my nights and weekends got pretty packed... pretty quick!

I have the utmost respect for my professors, most, if not all, were/are professionals in the industry.  There is a significant difference between those who teach and those who have truly walked the walk so they can talk the talk.  They were just the right amount of challenging- you may have cried from the workload, but man, you learned a lot.  I am grateful to have been exposed to their knowledge and expertise over the 18-month period.

I can't talk about the program without talking about my classmates because they played a crucial role in my learning experience at GEM.  Our class time in Denver was a true melting pot of bright minds coming together to learn and share experiences.  We came from all different fields- oil & gas, utilities, renewables, energy efficiency, etc- with different expertise- operations, analytics, sales, production, etc-and even from different countries- US, Canada, China, and Mexico.  When this melting pot came together, there was no doubt there would be some intense debates.  Of course, these were always in the spirit of good learning and an attempt to understand one another's views.  Most all of our coursework was done in groups and we spent countless nights on video conference.  Together, we all got through it.  I cannot explain how grateful I am for the people I encountered every day and the relationships that were formed.  I anxiously await our future reunions!

Shoutout to my Joules!  Love these ladies!

I have heard the criticism over and over that a degree is "just a piece of paper."  Well, I know it is more than that.  Beyond that piece of paper lies amazing people, increased knowledge, a demonstration that you can do hard things, and a better chance for a more secure future.

Now that the program is over, I wanted to record of few valuable lessons I learned:

1. Develop, Nourish, and Expand Your "Ecosystem"

This lesson was taught by one of my favorite professors, the only and only, Herb.  Our ecosystem is everything and everyone we encounter in our daily  lives.  This could be our family, our church, our job, our mentors, professional organizations we are apart of, volunteer opportunities, newspapers and magazines we read, etc. Herb stressed the importance of expanding your ecosystem  to add to your knowledge and experience.  Surely, we have all heard about the crucial role networking plays in our professional lives- it's all about who we know, right?  Since graduation, I have actively sought out new groups to join, read books that will help me become a more effective leader, etc.

"It is very crucial, in the modern world, to build these ecosystems. Synergy with the partners within the ecosystem will allow you to not only achieve the current goals, but also in a long run create a perpetual motion machine of ideas, projects and positive energy."

2. Know Yourself First

This is something that I wrote about in the past, but it is worth talking about again.  In order to be an effective leader and manage others, it is important to take a step back and truly understand the self first.  In other words, you have to know yourself before you can lead those around you.  Through a variety of self-assessments, we can gain some insight into the type of person we are and how we communicate with others.  Another important aspect to this is continually receiving feedback from others.  The responses you get can be extremely valuable.  Whether you are giving a presentation, involved in a negotiation, or implementing a new product line, feedback should always be solicited to develop a better understanding of our strengths and how we can bolster our weaknesses in the future.

If everyone truly understood their "True Self" and those around them, we would all be more effective communicators.  The more we know, the more potential we have to grow.

3. Energy Balancing Act

In the spring of 2011, I had the opportunity to attend the Renewable Energy Conference in SLC.  The conference was packed with valuable information about technology, finance, and legal aspects regarding renewable sources such as solar, wind, geothermal, biomass, algae, etc.  Every presenter and advocate gave their all to sell you on why their resource was the best.  This is understandable when trying to sell a product, but one thing that I took out of this conference was how divided the industry is.  After the solar guys gave their presentation, the wind guys made sure to denounce why solar is not feasible.  

Of course, there is not one end-all-be-all sustainable, clean option.  If there was, everyone else would be wiped out by now.  The truth is, what the future of industry needs is a mix resources to help balance the pros and cons of each.  Oil and gas are finite resources, the sun doesn't always shine, and the wind doesn't always blow.  

Instead of constantly bringing one another down, it is vital to have an open, honest mind about the resources that are available to us and the new technologies coming online.  The only way to create a sustainable, economical way of life for future generations is if we all work together.  

Our cohort demonstrated this by being open to one another's ideas and taking a holistic approach to certain situations.  As I mentioned before, we all came in with different views about fossil fuels and renewable, but I think I can speak for everyone when I say that we walked out with a different or broadened point-of-view about the "other side."

4. Why Energy?

This morning, I woke up to the alarm clock on my phone charging on the wall, took a hot shower, heated my breakfast in the toaster oven, and had light with just a flip of the switch.  I went to work where I conducted business on my computer, communicated on the phone, and drove to complete different errands.  I ate food and wore clothing that were produced and transported from areas around the nation and even the world.  

So why choose the energy industry?  Energy fuels the way we go about our daily lives and global economic development.  In order to continue growing and nurturing a flourishing economy, we must find ways to consume more efficiently.

There are still many issues that face the industry today that leaders of tomorrow will need to solve: environmental concerns, economic issues, energy security and stability, energy accessibility, the talent gap, conservation, etc.  

I love the industry because the integral role it plays in people's lives around the world.  The opportunities to make a large impact on future generations are plentiful.

5. Never Stop Learning

I've said it before and I will say it again... I love school.  I really struggled when I graduated from USU because I didn't feel like I was progressing.  My thirst for more knowledge grew steadily.  It drives me insane when people exclude themselves from watching the news or reading the newspaper, but in order to grow a business in today's environment, you must understand what is happening around you.  By remaining updated on these current events, we can more effectively anticipate, strategize, and capitalize on certain issues.

As I have matured in my educational, personal, and professional experiences, I have been able to understand how I can continue to progress post-graduation.  Since graduation, I have finished two books and I am moving on to the third.  I understand the importance of continual improvement and self-education whether it is becoming an expert in my field, enhancing my leadership capabilities, or becoming a better wife and friend... It can never stop.

"Never stop learning because life never stops teaching."

                                                        -Unknown

Finally, I want to thank all my family and friends that supported me during my time in school.  I may have been late on a few birthday gifts here and there, or I may have missed some fun outings, but I am grateful for everyone's understanding.  Thank you mom and Laura for the endless amounts of Starbuck gift cards that got me through late-night studying.  By the way, you can still keep them coming!! ;)

Last but not least, I need to thank my husband.  What an incredible support he was from start to finish.  Not only was he my shoulder to cry on when I thought I would fail finance and law, but he always picked up at home where I left off.  Through this experience, he has demonstrated how extremely patient, loving, and devoted he really is.  Thanks for sticking by me and rooting me on every step of the way.  I couldn't do this life without you.

Whatever you do in life, decide what you want, set goals, and go out there and make it happen.

With all my love and gratitude,

Jen Keller, MS

Knowing Yourself is the Beginning of All Wisdom

Last week was the beginning of my third quarter of my masters of Global Energy Management program.  So far... I am loving it!  1- I love school (don't ask me why, but I do) and 2- this is a field I am genuinely interested in making a difference.  I am finding it a little bittersweet because nine weeks from now, I will be halfway done.  I have truly enjoyed my professors, classmates, and the material.

This quarter I am in two classes, one of which is titled Leadership and Decision-Making in the Global Energy Environment.  I have noticed that this will be a class unlike any other.  Instead of going straight for leadership and how to manage others, my professor has us take a step back and focus on getting to know ourselves first.  The concept is brilliant: you have to know yourself before you can lead those around you.

I'm not much of a bookworm- particularly fiction- and I never really had much time to read books outside of USU; however, over the last couple years, I have really enjoyed reading about history, leadership, and self-improvement.  I am currently reading How to Win Friends and Influence People.  The principles in it are very basic, but can add significant value to a person's personal and professional life- I highly recommend it!  I believe this course will add to the lessons I've learned from my personal literature.

My blog will be used as a platform to track my individual progress and insights as I move throughout the class and (hopefully) beyond.  These posts regarding my development are mainly for my own use, but for anyone who is interested, I encourage them find time to enhance their self-awareness as well.  If everyone truly understood their "True Self" and those around them, we would all be more effective communicators.  The more we know, the more potential we have to grow.

Queen without her Crown

I miss being young and having a skewed perception of the world.  The older I get, the more I realize it is full of liars, cheats, and hypocrites.  To say the world is perfect is naive, so focus on the positive and all that matters is who I choose to be.

The last couple years have been a struggle for me when it comes to my spirituality.  Since living in Utah, I have witnessed some things that have made it difficult for me to keep the faith.  Between my health and personal and professional experiences, a lot of what once was there has been lost.  It is not something that I could control as much as it is just taking the time to heal and find my way back to what I know is right.

If you don't know, I am a convert to the Church of Jesus Christ of Latter-day Saints.  I was baptized in May of 2008 and could not be happier about the missionaries and support group that surrounded me in Omaha.  I have endless amounts of respect for those who led by example and practiced what they preached.  Needless to say, I was not prepared for the culture shock when I arrived in Utah.  

Let me first start off by saying that nearly all of the members here are incredible.  I have made lifelong friendships that I will forever cherish, particularly my sweet roommates and other girls from USU.

Yes, there are members who are no longer practicing, which is completely normal in any religion.  However, it is the people who preach one day, yet do the opposite outside of church.  The amount of hypocrisy that I have seen has significantly impacted my spirituality and, sadly, has gotten the best of me.  I would much rather there be 1,000 inactives than 1 hypocrite.  This isn't to say that I am perfect, but man have I tried.  I like to think of myself as a person with a great deal of integrity.  Seldom do I not tell the truth, no matter how bad the consequences may be for me.  I am a God-fearing woman who knows when I make mistakes and I take accountability.  Unfortunately, I cannot say that for others I have come in contact with.

A long series of events occurred where I got to a point where I could not longer get on one knee anymore and I couldn't feel that warm feeling when I went to the temple.  The temple seemed tarnished by those who were committing serious sins, yet still receiving the many blessings that I had to work so hard to obtain.  The light I once saw became dim.  

I call 2013 my "healing" year, on both physical and spiritual levels.  Towards the end of the year, I reached a turning point when the truth started coming back to me.  Certain things were not happening the way I wanted so I decided to take matters into my own hands.  Through a combination of different experiences, I decided to take a trip back to the temple with Riley.  When I say I surprised him, I more just didn't tell him until an hour before so not to disappoint him if I backed out.  That temple trip sparked some familiar feelings in me that I missed for so long.

I also discovered Al Fox, the "tattooed Mormon" who is a convert and has told her story throughout the world.  Her testimony is extremely inspiring and her faith is incredible.  She is such an amazing example of strength despite the hurtful words she has received because of her appearance.  Whether you are a convert, a life-long member, or non-denominational, check out her blog.

The most important event was our call to teach the Temple Prep class.  I haven't had a calling since this last summer when I asked to be released from Young Women's.  I loved the girls and other teachers, but between work and school, I didn't feel like I could pay an adequate amount of attention and maintain that example to the young women.  Today was my first time with Riley teaching Temple Prep.  I am so anxious to be there every week as we come closer to one another by attending and speaking more of the temple.  The importance the temple has in our lives is far greater than any of those people who broken my spirit.

The title of my blog "Queen without a Crown" comes from a Matisyahu song lyric:

"You're looking for help from God you say he couldn't be found,

Looking up to the sky and searchin' beneath the ground,

Like a King without his Crown,

Yes, I wanna get down,

A King without his Crown,

Yes, you keep fallin' down."

It means "man without his God" and how a man without his God is spiritually never going to win.  I want to remind myself every day of the way I feel when I am not constantly striving to wear that "Crown".  I felt that for nineteen years of my life and I don't want to be without it any longer.

The last two years have taught me a great lesson (one which my friend told me often, but I just wouldn't listen at the time): don't let others' actions affect your happiness.  This is so true.  I was allowing others' hypocrisy create an obstacle to obtain my own blessings and personal revelation.  Just a couple weeks ago, there was a picture circulating the internet that made me laugh, but it is so true:

I am not an expert, nor do I consider myself to be very "wise", but I do have some advice for others:

• Be true to yourself and to your God.  
• Find your own individual happiness within your religion.  Whether you are Jewish, Muslim, or Christian, serve and be involved because it is your choice, not because you are trying to meet others' expectations.
• Remember that others' are constantly watching and learning from you.  Whether they are children, converts, or non-members, they are counting on you to lead the way.  Be the example that lifts the spirits of others.  When you fall, fall with dignity and own up to your mistakes.  
• Choose your words wisely.  You most likely don't know the battles others are fighting silently.  Conversely, when someone does not choose their words wisely, choose not to be offended.  If you are, practice forgiveness.  Accept others' in their weaknesses and understand that no one is perfect.
• Surround yourself with those who lift you higher and bring you happiness.
• Don't allow others' hypocrisy to corrupt your relationship with God.  Remember: the church is perfect, the people are not. 

I love this quote by Joseph B. Wirthlin:

"The Church is not a place where perfect people gather to say perfect things, or have perfect thought, or have perfect feelings.  The Church is a place where imperfect people gather to provide encouragement, support, and service to each other as we press on in our journey to our heavenly Father."  

Most importantly, I must give much credit of my strength and the ability to get over this so-called "hump" to Riley.  He is my rock and his faithfulness inspires me to better myself every day.  During our times of trial, he knows just what to say, when to say it, and when to be silent.  I believe that Riley and I got to where we are today because we were following the Commandments, promptings from the Holy Ghost, and keeping in constant communication with our Heavenly Father.  I know that as we move forward, we will continue to see the blessings happen in our lives and in the lives of those around us.