"Parker had struggled with food routines his entire adult life. He doesn't like to cook but he hates wasting money on takeout. Parker doesn't mind eating the same thing every day, though, so that made my job a bit easier. I enjoyed the challenge of designing two Parker-friendly meal plans and watching him get in the habit of assembling his own simple, balanced meals week after week."
Sarah Henderson, Founder
"I've never had a good food system my entire adult life. I don't normally have a nice meal unless I've ordered it somewhere. This is the closest I've come to that."
"Lisa was a unique client in that, rather than making food for herself, she asked me to help her make food for her parents. During each virtual meal prep session I guided her through how to prep seven days worth of dinners that she then froze and delivered to her parents once a week. In order to keep things simple and stress free, we took advantage of some precooked meats and frozen vegetables, but also cooked a few things from scratch. Each week had one crock pot freezer meal so her mom could just dump the prepped ingredients in the crock pot in the morning and have a delicious hot meal ready in time for dinner!"
Sarah Henderson, Founder
"When I discovered Sarah/Food Forethought, I was in a state of extreme overwhelm trying to juggle a full-time job, family, and the new realities of navigating a caregiver role for my parents during a Pandemic.
Sarah enthusiastically rose to the challenge and helped plan 3 weeks of delicious meals for my folks' specific situation, including our criteria of virtually all freezer meals with minimal effort *and* delicious! She planned everything meticulously down to the order of the grocery lists, orchestration of meal prep sessions & cooking tips over video conference, and instructions for serving. I can't express enough what a huge weight has been lifted with Sarah's help, and the peace of mind being able to provide for my folks as they age in place. I consider Sarah a very important part of my folks' "care team"!
I've had a couple weeks doing this on my own now with what I've learned, and thanks to Sarah's guidance I've developed a "meal prep mindset" - I'm doubling recipes, using ingredients for multiple meals, using up what I already have, and the bonus is that I'm able to now meal prep for myself and my folks at the same time with great success. The more I practice, the easier it becomes.
I would highly recommend Sarah's service if you're needing extra help with organizing meals for yourself, aging family, sick friends, new parents, etc.!"
"I had the pleasure of helping Magi get her food life organized while I was visiting her over the summer. Magi knew how to cook but was easily overwhelmed in the kitchen, so she tended to avoid it. We meal prepped together four times, mostly making simple quinoa salads, varying the veggies and sauces. I left her with grocery lists and instructions for each meal prep we did and am pleased to hear that she's keeping it up!"
Sarah Henderson, Founder
"Dude... this whole thing was the best. I just wrapped up a work week living off of what Sarah helped me make and package up in around 2 hours (definitely under 3). Breakfast. Lunch. Dinner. I think we put together 5 days? It was way better and way cheaper than anything I would've done on my own. Food is my biggest struggle in life and I felt super empowered making my own food. Sarah's service is brilliant. It can't be boxed in because it targets a lot of folks. For me, I can cook... but she sees things better than I do, more holistically and she simplifies 'em. I tend to chose recipes that aren't sustainable for me to just whip together. I liked being a guinea pig. Thank you Sarah!"
For this week’s meal prep, rather than doing “lunches” and “dinners,” I just prepped four different dishes that can be eaten as either meal. For breakfast, I portioned out rolled oats with ground flax, chia seeds, and salt that I’ll cook in the microwave with frozen berries Afternoon snack is apples with almond butter.
Monegasque Spinach Soup: chicken broth with spinach, egg, cheese, barley, and (the secret ingredient) nutmeg. I like this soup because it’s a nice break from garlic and onion based meals. This recipe calls for orzo, but barley works better for meal prep because it doesn’t get soggy.
Quiche w/ Salad: I sautéed onions, orange bell pepper, and garlic, and added diced tomatoes, eggs, and low-fat milk. This quiche is a little lighter than most because I skipped the heavy cream and cheese. I served it with a simple salad of red leaf lettuce that I drizzled with a creamy balsamic vinaigrette just before eating.
Butternut Squash Mash w/ Chicken and Asparagus: I started by sautéeing butternut squash cubes with chopped leeks, garlic, and thyme, then I added strong chicken broth and let simmer. When it was done cooking, I mashed the squash with a fork. I marinated the chicken breasts in garlic, thyme, olive oil, lemon juice, salt, and pepper, and then baked in the oven, and I baked the asparagus in the same mixture.
Dairy-Free Beef & Broccoli Mac & Cheese: this dairy free cheese sauce is made with olive oil, soy milk, flour, garlic, onion, mustard, and nutritional yeast. I used whole wheat rotini pasta, lean ground beef, and steamed broccoli.
This recent meal prep is a bit on the lighter side, but still beautiful and plenty delicious! I was able to throw it together super quick because it required very little cooking. I just had to cook the barley, which I did the day before so it could cool.
Breakfast: Nutty fruit salad! I chopped up some banana, pear, and orange, and added grapes, sliced almonds, chopped walnuts and pecans, lemon juice, and almond extract.
Lunch: Salads! I started with a layer of barley (yes, barley can be used in things other than soups and beer!), then added a layer of arugula and topped with grape tomatoes, sliced cucumber, sliced hard boiled egg, and shredded red but purple cabbage. When it’s time to eat I’ll add a drizzle of Brianna’s poppy seed dressing.
Snack: Roasted red bell pepper hummus with carrot sticks and tiny apples.
Dinner: Ramen! Since these rice ramen noodles take FOREVER to cook in the microwave, I left the veggies raw so they don’t end up overcooked. I used bok choy, mushrooms, green onion, and cilantro, barbecued pork, and two pouches of beef or chicken broth concentrate. I’ll add hot water and microwave for ten minutes when it’s time to eat.
I’ve been looking forward to this gourmet 6-day meal prep for weeks! For breakfast I made green smoothie freezer packs. I put almond butter, ground flax, ginger, turmeric, black pepper, mango, cantaloupe, apple, cucumber, kale, spinach, and parsley into bags and stashed them in the freezer. Each morning I’ll take one out and blend it with lemon juice and water.
Lunch number one is a simple yet delicious caprese pasta salad. I used tri-color rotini pasta and added mozzarella, fresh basil, cherry tomatoes, spinach, balsamic vinegar, olive oil, salt, and pepper.
Lunch number two is sockeye salmon that I marinated in tamari, seasoned rice vinegar, garlic, and ginger and then fried on the stove, plus steamed broccoli and mashed white sweet potato. I'll store these lunches in the freezer since fish doesn't last long in the fridge.
For one of the dinners I did my absolute favorite creamy chicken and wild rice soup from CookingLight. It has mushrooms, kale, fresh thyme, chicken, wild rice, and bacon (I sauteed the veggies in the bacon grease instead of oil).
The other dinner is ratatouille (tomatoes, zucchini, yellow squash, and eggplant with fresh herbs) and carne asada.
Inspired by the mango I had in the freezer, I decided to made mango black bean salads for my lunches! For two of the dinners, I did a quinoa pork kale stir-fry, and the other two are mashed peas with carrots, asparagus, and shrimp! I made banana zucchini bread for my afternoon snacks
It wouldn’t be October without a Fall-themed meal prep!
Breakfast: pumpkin spice chia pudding
Lunch: Trader Joe’s pumpkin bisque with tofu and braised kale.
Snack: honeycrisp apples with almond butter.
Dinner: roasted delicata squash and Brussels sprouts and ham with a balsamic honey mustard sauce.
Dessert: Trader Joe’s pumpkin spice pretzel thins and Howling Gourds pumpkin ale!
I made chia pudding for breakfast, two with mango and two with blueberries. Lunch is kaleslaw salads! All of the salads have quinoa, kale, red cabbage, carrot, and green onion. Two of the salads have chicken breast and balsamic vinaigrette, and the other two have tempeh and peanut sauce. For snacks, I got a little fancy and did cucumber slices with mashed avocado and smoked salmon. Two of my dinners are chicken breast with red bell pepper almond butter sauce, roasted sweet potato, and Brussels sprouts, and the other two are pasta with chicken, red sauce, onions, mushrooms, and zucchini.
Meal prep doesn’t have to always mean making everything from scratch! Sometimes it makes sense to take some shortcuts in order to save time in the kitchen. This week’s meal prep was super simple, requiring very little cooking and only two to four ingredients per meal.
Breakfast is granola with Greek yogurt and blueberries, and afternoon snack is bananas and protein bars. Have you tried these protein bars from Costco? OMG THEY’RE THE BEST!!
These lunches and dinners are great examples of how I usually go about structuring my meals. It generally comes down to combining a protein, a complex carbohydrate, a vegetable, and a sauce. Lunches are pesto rice with my favorite Aidell’s chicken apple sausages and frozen mixed veggies. Dinner is asparagus beef stroganoff. I used pre-cooked pasta, and the sauce is just ground beef and cream of mushroom soup! I think I learned that recipe from my dad :)