I sat down with Allison Schaaf, a registered dietitian and trained chef (yes, she went to culinary school AND studied nutrition), who is also the founder of Prep Dish. She created a simple system that helps busy women plan and prep meals without the stress or guilt. Spoiler alert: no black plastic containers required.

From Personal Chef to Prep Dish Founder

Allison started her career working in health spas and as a personal chef. While she loved helping her private clients figure out “what’s for dinner,” she realized she could reach so many more people by turning her tips and tricks into a repeatable system. That’s how Prep Dish was born. It’s a weekly meal plan subscription service that includes recipes, grocery lists, and a prep day plan that gets you set up for the entire week—in less time than you’d expect.

How Prep Dish Works

Each week, Prep Dish members receive a new meal plan. Inside, you’ll find:

• A full week’s worth of dinners
• A categorized grocery list
• Optional prep day instructions

Allison breaks it down into a 3-part process:

1. Plan your meals
2. Shop using a streamlined grocery list
3. Spend 1-2 hours max on prep day

The “prep day” might sound scary, but it doesn’t have to mean spending hours in the kitchen. With the Super Fast plan, you can get your prep done in under an hour. And yes, pre-chopped veggies are 100% allowed (and encouraged).

It’s Not All or Nothing

You don’t need to prep every single thing or follow the meal plan exactly as written. Allison encourages you to make the meals your own—swap chicken breast for thighs, try a different veggie, or double a recipe to use for lunch the next day. The system is flexible because life is unpredictable.

It’s More Than Just Food

Meal prep isn’t about perfection. It’s about having a plan so you don’t default to cereal or takeout (again). It’s about creating space to sit down with your family, even if it’s just for 20 minutes. It’s about removing one more decision from your already overloaded brain.

As Allison says, “I have the opportunity to meal prep so I can feed myself and my family delicious, nourishing food. And I get to create space for connection.”

Tired of Half-Used Ingredients?

One thing Prep Dish does differently: they use all of the ingredients. Buy parsley? You’re using the whole bunch. Need half a celery bunch? The rest goes in as a snack or another recipe. No more sad wilted herbs in the back of your fridge.

Picky Eaters or Busy Nights?

Allison has three boys, so she gets the real-life challenges of feeding a family. If you’re juggling soccer practice, late work meetings, or picky kids, Prep Dish helps you plan for those realities. Slow cooker meals for busy nights? Yep. Extra portions for leftovers? You bet.

Try It Free

You can test drive Prep Dish with a 2-week free trial at PrepDish.com/fitmagic. You get immediate access to multiple meal plans and all the tools to start planning meals without the overwhelm.

Bonus: More Than Meal Prep

Allison is also the founder of Miscarriage Hope Desk, a nonprofit dedicated to supporting women navigating pregnancy loss. After experiencing six miscarriages herself, Allison created a safe space where women could find resources, share stories, and know they’re not alone.

Meal Prep = Less Chaos, More Calm

At the end of the day, this isn’t about being the perfect cook or creating Pinterest-worthy dinners. It’s about making your week smoother and giving yourself one less thing to stress about.

So if you’re tired of asking “What’s for dinner?” and want to stop letting that question derail your evening—Prep Dish might just be your new secret weapon.

Give it a try. Your future self will thank you.

Links Meal Prep Monday podcast Instagram https://www.instagram.com/prepdish/ Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast
5 Day Belly Fat Reset
Belly Fat Reset
Guilt Free Alcohol Guide https://www.fitgirlmagic.com/alcohol_evergreen_2025podcast

The post How to Make Healthy, Delicious Dinners Easy appeared first on Kim Barnes Jefferson.

Social media has made it really difficult to do because everyone is telling you what you “SHOULD” be doing and how you “should” be meal prepping.  But I am not about “SHOULDING” all over ourselves.  And if you are done shoulding on yourself when it comes to starting meal prep because as we know, 1 size DOES NOT fit all!   

And meal prep looks different for everyone! We all have to do it in our own way that fits with your lifestyle.  Today I answer your  most burning questions about meal prep and give you tips, tricks and hacks that make it possible for everyone to start meal planning.  

The first thing you need to do is to start testing what works best for you. Life is a bunch of experiments, so you won’t know how it is or how something works until you try it!  The same goes for meal prep, we can’t know how it will work for you or how you will set it up unless you actually try it out and see what sticks and what doesn’t.  

Meal Prep and Menu Planning  

To start, let’s figure out what the difference is between MEAL PREP and MEAL PLANNING.  This is something I get asked a lot as well as to which they should do. And really they tend to go hand in hand, but you can do one or the other.  So, the meal prep is you actually doing the cooking and preparing the food!  Meal planning is sitting down and figuring out what you are going to eat and cook, how many meals you need to make, for who, and for how long.  You can do one or the other or you can do both, it really depends on what works best for you.   

 Now let’s get started as if you were going to be going down both trails and doing BOTH Meal Prep and Meal Planning.  Pick a day that you are going to do everything in, or just the shopping in and the prep the next day.  For me, my day is Sunday.  

 When you make a plan, you need to make a menu. And now it does NOT need to be Martha Stewart meals, they can just be simple.  You need to then figure out how many days in advance are you going to make this plan.  Are you planning for just a few days or for the whole week’  What am I going to do for this week’ (So are you going to prepare food for 3 days, then after those 3 prepare another 3-4 days. Or are you going to do all 7 at once’)  I recommend when starting out to just pick a small amount of time to get the feel of meal prep. Start with 3 days planning and prepping and go up from there.  

How long will my food stay fresh’  

MOST food that is cooked fresh lasts for 3 days. I purposely plan for my food to be done in 3 days. (if I make something Sunday it’s done by Wednesday) I also freeze things and double cook.   

Double cooking  

I double the recipe in my crockpot so that I can throw some in the freezer for when I need it on a night, I may be busy or I’m traveling and it gives me a quick meal to make.  I also double cook while I am cooking dinner.  What is double cooking, I make enough dinner so that I have it for lunch the next day. (or multiple days, depending on how much I prepare.)  And every single week I cook a big batch of chicken enough for the first few days of the week. I grill, air fry or roast it and it’s ready to toss on my salads.  

TIPS FOR FREEZING FOOD: 

• Use glass (I get mine right on Amazon ) or BPA free containers to avoid plastics leaching into your foods. BPA is found in plastics and is a chemical agent that turns your body and starts to change the estrogen within your body. Too much estrogen in our system could be a precursor to cancer, so I removed as many products that could potentially turn into estrogen.  
• You need to COOL your food before you put it into the freezer! (this will prevent it from getting crystals and mushy afterwards.) Let cool for 30 minutes on the counter then put it into the fridge and make sure the steam and moisture are out and that it doesn’t have any in the packaging. Or you can let the food sit in the fridge overnight, then check again to make sure there is no moisture in the container before putting it into the freezer.  
• Make sure you label and date it!  You may not be able to tell what it is after it freezes so the better you know the less you will waste.   

I HATE TO COOK 

For you ladies that hate cooking, trust me, I hear you, I HATE COOKING too!  I am never going to be that Martha Stewart in the kitchen, it just isn’t going to happen.  I only cooking because I don’t want to starve!  So if you hate cooking, there is a lot you can do.  When you go to the stores now you can get things like pre-cooked chicken sausage, pre-cooked chicken breast, rotisserie chicken, premade burgers, there is so much premade stuff that doesn’t contain a lot of processed crap. Please be sure to read the labels. If you hate cooking these foods make it easy toss it on the grill or in the pan.  And the same goes for already prepared or cut vegetables.   

Even though I do not like to cook, I am a variety junkie!  If I don’t have a variety, I will lose my SHIT. And this doesn’t have to be every meal is radically different.  This can be one meal a week that you switch up or change just the spices in the meals.  And I like 5 things or less in the recipe!! So, no worries.  KEEP IT SIMPLE! I love Pinterest https://www.pinterest.com/kimbarnesjefferson/ 

for this because it is so easy to find simple recipes that are ready in 30 minutes or less.  But if you want even more variety, head over to my website,  Iwebsite, I have recipes on there that are set up by high protein, plant-based and low carb.  Hit me up if you’re interested and I will get you those! 

Lunch can be a really easy meal to prep.  I eat a big ass salad every single day.  It is very easy to throw together and takes me less than 15 minutes to have my lunch all ready.  I throw in my chicken I prepare every week and add different veggies and spices in it to switch it up from day to day which gives me that variety that I need.  Switch up the protein you put in it as well, try salmon or black bean burgers to keep things constantly changing to avoid getting bored! 

When it comes to the storage of my prepped meats and vegetables, I do not portion my food together.  I just cook a bunch of chicken, chop it up and put it into its own container. Then, I do the same with my vegetables, that way I can put a little of each into something like a salad for my lunch.  By doing this, it gives me more control over my food to create new combinations every time I eat!  Of course, you can proportion everything out into containers if that works for your meals!   

I hear a lot, “why do I care about food prep..”   And my answer EVERY TIME is that food prep saves you TIME in the future!  And if we can make our days that much easier, especially if we have busy schedules, than why not try it out and see how it works for you.  And for me, I do not meal prep EVERY SINGLE MEAL! Heck no!   

I only meal prep mainly for Lunch because than I am not reaching for something unhealthy when I don’t feel like cooking in the middle of the day!  I come down from working at home, I throw together my salad I talked about before with all of the fixings I already have made, and I have prepared and ate my lunch in less than 30 minutes.  
Pick a meal that you are always unsure about what you are going to do and meal prep for that meal.   

 I also have a meal prep guide that walks you through the 4 Components of Meal Prep and they include: 

• Preparation 
• Cooking 
• Shopping 
• Storage 

And I give you all of the details to get you started on the right foot when it comes to Meal Prep and Planning.  

Need more ways to keep the variety into your meals and diet and not get bored of the same rice, chicken and vegetables every day.  I challenge you to buy 2 NEW things every time you go into the grocery store.   I choose 2 new types of protein, 2 new vegetables and 2 new starches every time I shop.   AGAIN, this is helping me with my variety as well.  It’s only 2, so don’t get all freaked out, just try it and let me know what you knew things you try!  Find something new to keep you excited about your meals and the things you are eating!  

And please, please, please stop trying to be perfect! You will get there. You will find your stride and you will find your groove.  It’s like driving to a place and Google Maps is telling you to take one place, and Waze tells you to go a different way, BUT you have to figure out which way is the BEST FOR YOU!  And trust me, you will find it!  

Facebook Page: https://www.facebook.com/FabFitSquad 

Facebook Group: https://www.facebook.com/groups/fitgirlmagic/ 

Website: https://kimbarnesjefferson.com/ 

Podcast: https://podcasts.apple.com/us/podcast/fit-girl-magic-healthy-living-for-women-over-40/id1476883661 

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The basic idea of this recipe is that you put most of the ingredients in a freezer bag and freeze it until you’re ready to use it. You’ll toss it in a crock pot and just a liquid. I’m in love with my crock pot. I typically make 1-2 meals/week in it. It just simple and easy and dinner is ready without any muss or fuss.

I typically have a few of these in the freezer on those occasions that I travel so my husband has quick and easy meals and when we do go on vacation and I can’t hit the grocery store we at least have a few meals to eat until I can hit the grocery store.

Tip: Write the cooking instruction on the bag so you don’t forget how to prepare the frozen meal!

Ingredients

• 1 pound sliced mushrooms
• 3 sliced carrots ( you can use the bagged shredded make it 1/2c)
• 3 pieces of celery, sliced
• 1 diced white onion
• 15 ounce can of diced tomatoes
• 1 cup uncooked barley
• 1 bay leaf
• 1 tsp pepper
• ¼ tsp chili powder
• 2 quarts vegetable or chicken broth

** I’ve added uncooked chicken breast to this and after 8 hours, I’ve pulled out the chicken breast and shredded them. You can also add in other protein to the this recipe. Just pick proteins that can withstand 8 hours in the crock pot. Most fishes can’t handle that much time without being overcooked mush.

Put all of the ingredients in a bag and freeze for when a day you don’t have time to cook dinner!
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Instructions

1. Put all of the ingredients besides the broth in a large freezer bag. No need to mix or anything.
2. Label the bag with the rest of the instructions.
3. When ready to eat, pour into the slow cooker along with 2 quarts of broth.
4. Cook on low for 8 hours.

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These are just my suggestions for fruit. You can feel free to mix and match your favorite fruit to make this even better! I highly recommend that you stick with an many FRESH fruits as possible and stay away from the canned fruits. Frozen fruits are okay if they don’t have any added sugars.

Ingredients

• 2 tbsp. fresh mint
• Juice of half a lime
• 2 tbsp. fresh squeezed orange juice
• 2 tbsp. honey
• 1 cantaloupe
• 1 1/2 cup chopped strawberries
• 1/2 cup red seedless grapes
• 1/2 cup green seedless grapes
• 4 peeled and sliced kiwi
• 2 fresh peeled and sectioned mandarin oranges

Instructions

1. In a small bowl add the chopped mint, lime juice, orange juice and honey. Whisk well and let sit while you chop and prepare the other ingredients.
2. Cut the melon in half and remove the seeds. You can simply chop it or if you are feeling fancy you can use a melon baller.
3. Put all of the chopped fruit in a large bowl.
4. You can pour the dressing over the fruit and toss OR you can use it as a dipping sauce
5. Serve and enjoy!

Makes 2-3 servings

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Ingredients

• 4 cups shredded zucchini
• 4 cloves garlic, minced
• 1 cup Italian seasoned breadcrumbs
• ½ cup shredded Parmesan cheese ( you can sub nutritional yeast)
• 2 eggs
• ½ tsp Cajun spice
• ½ tsp lemon pepper
• ½ tsp salt
• 1 tbsp lemon juice

Instructions

1. Preheat oven to 400 degrees
2. Put the zucchini on a cheesecloth or kitchen towel and squeeze as much moisture out as you can. This is important to make sure the patties stick together properly.
3. Mix all ingredients in a large mixing bowl.
4. Form into patties no more than ½ inch thick.
5. Place on cookie sheet cook for 20 min then flip and cook another 20 min

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You have to put the ingredients in the right way.

• Dressing or sauce goes 1st!
• An ingredient from your salad that won’t just soak up all your dressing. Carrots are a good choice,  chickpeas or cherry tomatoes. They will keep their own flavors and be a nice barrier between the dressing/sauce and the rest of the salad.
• Now start layering — toss in all the usual salad goodies.
• I like to put my proteins in before I put in the greens
• Keep your green leaves, cheeses or nuts aside, as they will make up the final layer.

Always try to pack each layer tightly. This helps maintain the freshness of the salad. You do it the right way and you’ll keep it fresh for about 3 days in the fridge. Screw your lid on tightly and you’re ready to go. When you are ready to enjoy all this yumminess, shake the jar to mix the and then pour into a bowl.

The key is the layering if you layered right you will have an amazing salad every time!!!  I love me some mason jar meals. Here’s a site that have a ton that I love!

Have your own recipes that you want to share’ Just leave me a comment below!!

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It’s a low calorie and healthy topping for salads and more. When I was doing fitness competitions as I got closer to show my food choices became very
limited. I needed something to zest up my foods so I wasn’t SO BORED!  needed a way to add flavor without adding calories. Then it came to me…. Pico de Gallo! It’s fresh, full of veggies and it tastes great! I top my salad with some grilled chicken and Pico de Gallo and BOOM healthy lunch. I can use it on my eggs or other lean proteins.

Ingredients

• 2 medium tomatoes, diced
• 2 medium white onions, chopped
• 1 fresh jalapeno, deseeded and chopped (use more or less based on how much spice you like)
• 5 sprigs of cilantro, chopped
• 3 green onions, chopped
• 1/4 tsp fresh garlic, minced
• 1/2 tsp garlic powder
• Juice of a lime

Instructions

1. Put the tomatoes, onion, jalapeno, cilantro, green onions, and fresh garlic into a bowl.
2. Pour lime juice over the mixture.
3. Add the garlic powder and mix everything well.
4. Cover and chill in the refrigerator for at least 30 minutes.

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It’s great topped with chopped avocado or homemade guacamole and Pico de Gallo!

Ingredients

• 3 tsp cumin
• 1/2 tsp garlic salt
• 1/2 tsp onion powder
• 1/4 tsp chili powder
• 4 skinless, boneless chicken breast
• 1 tbsp canola oil
• 1/2 cup hot sauce
• 1/4 cup water
• 1 chicken bouillon cube

Instructions

1. Combine 2 tsp cumin in a bowl with the garlic salt, onion powder, and chili powder.
2. Sprinkle the cumin mixture onto both sides of each piece of chicken and rub it all over to cover.
3. Brown the chicken over medium heat in a skillet with the oil.*
4. Mix the hot sauce, water, bouillon, and 1 tsp cumin in a bowl and pour over the chicken.
5. Bring to a boil, cover, and reduce heat.
6. Cook until chicken is no longer pink in the middle. This should take around 10 minutes.
7. Remove the chicken and cook the sauce on medium-high heat until thickened. Drizzle over the chicken.

I’ve also grilled this. I took the oil and put it in the ingredients from number 1.  Rubbed them on the chicken and then put on the grill. You can also do the same thing and bake the chicken.  All very flavorful.

Spicy food is great for your metabolism as well as keeping your appetite at bay. Try this flavorful…
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Would you like more recipes‘

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what’s better’ Adding some tasty flavor to air popped popcorn!

Try this on for size… lemon pepper and freshly grated Parmesan cheese!

Ingredients

• 2 tsp olive oil
• 1 tsp lemon pepper
• 3 cups air popped popcorn
• 2 tbsp freshly grated Parmesan cheese

Instructions

1. Whisk the lemon pepper and olive oil together and drizzle it over the still hot popcorn.
2. Toss the popcorn and sprinkle cheese on top.
3. Serve while still hot.

If you don’t have air popper — you can cook it the old fashion way.  Click here for a great recipe.

I make my popcorn the old fashion way and I use a combo of veggie and coconut oil.

The post Lemon Parmesan Popcorn appeared first on Kim Barnes Jefferson.

1 tsp salt
1 egg, beaten
1 cup shredded mozzarella, divided
1/4 lb ground meat (beef, pork, turkey, chicken, or omit)
1 small onion, diced
1 cup tomato sauce
1 garlic clove, minced
1 Tbsp fresh (or 1 tsp dried) oregano
other pizza style toppings as desired

• Preheat oven to 400 degrees and oil a pie pan with olive oil or cooking spray.
• Mix the shredded zucchini with salt in a bowl and let stand for 15 minutes.
• Dump the zucchini into a colander to drain liquid, then take paper towels and squeeze zucchini to absorb more of the liquid.
• Put dried zucchini into a bowl and add the egg and 1/2 cup of the mozzarella cheese, mix well to combine.
• Press the zucchini/mozzarella mixture into the pie pan, evenly pressing it on the bottom to form a ‘pizza crust.’
• Bake in preheated oven for 15 to 20 minutes or until slightly browned and set up. The cheese and egg will bind the zucchini together. When baked, remove and let stand at room temperature; keep oven on.
• Meanwhile, put the meat and onion in a skillet and brown meat.
• Add the tomato sauce, garlic, and oregano and stir to combine; remove from heat.
• Spoon the tomato mixture over the cooled zucchini crust and cover with the remaining 1/2 cup mozzarella cheese.
• Add any other toppings you’d like at this point.
• Put back in 400 degree oven for 15 to 20 minutes or until cheese is bubbly hot and slightly browned.
• Remove and let stand at room temperature for 5 to 10 minutes before slicing to serve.

Will serve 4 to 6.

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