3-2-1 Method Meal Plans Archives | Lindsay Pleskot, RD

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Lindsay Pleskot, RD

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The 3-2-1 Method Meal Plan (Original)
$79.00 – $129.00
The 3-2-1 Method Meal Plan (Vegan)
$79.00 – $129.00
The 3-2-1 Method Meal Plan Bundles (Original & Vegan)
$139.00 – $199.00

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What did you have for brekky this morning? Or did

What did you have for brekky this morning? Or did it get skipped in the mad dash out the door?⁣
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Peanut butter toast is a tried and true staple for me. I probably have it 2-3 days a week and it's always my go to when I'm in a rush! Takes less than 5 minutes to pull together and covers all the bases.⁣ ⠀⠀⠀⠀⠀⠀⠀⠀⁣
Did you know that us nutrition nerds refer to Fat as the "satiety factor" of a meal? ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⁣
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Fat (nut butter in this case) carries flavor molecules and slows gastric emptying (aka digestion) which in turn slows the rate our blood sugars rise, keeps up feeling full and satisfied longer, and prevents that feeling of being "full" but not "satisfied" ⠀⁣
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I love a good OG pb & banana but some other favorite combos to top PB toast!⁣
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Blueberries, raspberries or Strawberries⁣
Sliced Apple or Pear⁣
Fresh Figs⁣
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If I’m feeling fancy I’ll add an extra sprinkle to boost the nutrition⁣
Hemp heart⁣
Chia seeds⁣
Cacao nibs⁣
Flax⁣
Sunflower seeds⁣
And I love the @muthadukkah nut & seed mixes!⁣
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Today’s toast ⁣
@silverhillsbakery Max Flax⁣
@newworldfoods creamy peanut butter⁣
And lots of blueberries⁣
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Have you tried any of these combos with PB? ⁣
#makefoodfeelgood

Is more home cooked meals on your list for this ye

Is more home cooked meals on your list for this year? If this sounds appealing, but somewhat daunting, enter fast foods.
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Fast Foods are my ultimate meal prep savior!! These are whole foods that require little to no extra prep but allow for a ton of variety from a few simple meal prep ingredients!
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Some of my faves
🌮 Quick cooking proteins like salmon, prawns, tofu, tempeh or any kind of bean (canned and rinsed is totally fine!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌶 Spices
My staples are cumin, chili powder, chili flakes, turmeric, onion & garlic powder but there are so many more that give completely different flavor to simple meal prep ingredients
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🌱 Fresh herbs
Mint, basil, cilantro, and parsley add instant freshness to salads, rice dishes, buddha bowls, or mix with some greek yogurt, olive oil and a pinch of salt for an instant "fancy" sauce for your proteins
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🥕 Veggies
Bins of greens + a slaw mix are staples for me every week. Combined they make a great big batch salad, or add a handful of greens to smoothies, pizza, pastas, or eggs for an easy way to get daily greens!
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Other ready to go veggies to keep on hand - snap peas, baby carrots, cherry tomatoes, pre cut cauliflower or broccoli
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🍞 Carbs
buns, tortillas, bread, and there are actually some great options these days for microwavable grains! Quinoa and lentil mixes, brown and wild rice - take a look next time you're shopping!
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By prepping some simple core ingredients on the weekend & stocking up on Fast Foods like these, weekday meals become so much less intimidating, time consuming & much more exciting to eat!
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Not saying that a good ol burger or nuggets don't hit the spot sometimes, but eating them because you want to, not because you ran out of time again makes each experience that much more enjoyable!
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If you're new around here form the @moga_moms takeover today, welcome!! I'd love if you'd introduce yourself and let me know what you'd like to learn!
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What are your favorite fast foods to keep on hand?
#makefoodfeelgood #mealprephacks

I’ve got snacks! 5 minute Creamy Buffalo White B

I’ve got snacks! 5 minute Creamy Buffalo White Bean Hummus.
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I’ve always been a big snacker, I seriously look forward to it throughout the day. But I know it can get a bit boring, and admittedly, I’m not the hugest fan of regular hummus (ghost face) so I like to spice it up with different flavors. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This one is made with white beans instead of chickpeas and satisfies my hot sauce obsession. Haha ⠀⠀⠀⠀⠀⠀⠀⠀⠀
To make
1 540ml can cannellini beans, drained and rinsed
1.5 Tbsp extra virgin olive oil
2 Tbsp tahini
1 ½ -2 Tbsp hot sauce (I used @franksredhot inside and topped with more sriracha)
¼ tsp salt
1 Tbsp apple cider vinegar
2 cloves garlic, minced
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Add all ingredients to a food processor and blend until smooth. Top with more olive oil or hot sauce and serve with veggies or pita chips!
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This recipe was inspired by @saveonfoods ‘ Ready. Set. Refresh Guide. A completely free guide they put together for you with lots of simple tips and ideas to kickstart 2020 feeling healthy and energized! #ad ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'll share a little more about it and the nutrition benefits of this dip in my stories if you want to take a peek! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s your favorite easy snack?
#makefoodfeelgood #saveonfoods

I'm kind of obsessed with this prep ahead breakfas

I'm kind of obsessed with this prep ahead breakfast. I totally developed a sweet tooth during pregnancy, and it never really left! haha (add a splash of maple syrup if you like a little sweetness!)⠀⠀⠀⠀⠀⠀⠀
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If you can't quite do the texture of the whole chia seeds, use ground or blend your pudding before letting it set... Game Changer!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can also watch the full video with some extra nutrition tidbits on my YouTube Channel (just search lindsay pleskot chia pudding on YouTube or find my channel at the link in my bio!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These take about 5 minutes to blend up. Pour into 5 jars or containers and top as desired morning of!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Chia seeds are packed with calcium, anti-inflammatory Omega-3 fatty acids, and blood sugar stabilizing soluble fiber. Such a great way to start the day!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you ever tried this blended version of chia pudding!? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#makefoodfeelgood

20 Minute Pesto Salmon en Papilotte (ok technicall

20 Minute Pesto Salmon en Papilotte (ok technically papilotte's in parchment paper, either will do!)
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Thank you for following along with my meal prep yesterday! It was a lot of fun to do it "with"you guys! Not gonna lie, with the 1 hour on the clock I kind of felt like I was on Master Chef. Haha. It'll still be up in my stories for a few hours but as requested, I'll save all of this week's tips in a highlight labeled 321 Method so you can revisit or catch up if you missed anything! (so far we've covered quick meal planning, grocery shopping, meal prep/planning FAQs, and I'll be sharing more quick dinners throughout the week!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anyway, I hope it helped you see just how simple weekly prep can be! You don't need to batch big meals that you'll be repeating all week, or be eating the same boring fish, vegetables and rice all week to keep prep to a minimum.
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By prepping a few core ingredients that can be mixed and matched with other "fast foods" aka -ready to go whole foods, the quick weeknight meal possibilites are endless!
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On the plate last night//
From 321 prep
Salmon
Blanched broccolini
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Fast Foods
Nugget potatoes
Pesto
Cherry tomatoes
Olive Oil
Salt & Pepper (+ other spices if you like)
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5 Minute prep:
Thinly slice potatoes
Layer on broccolini, salmon, pesto, tomatoes
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Bake at 400F approx 15 minutes (give or take depending on your oven) I have come to learn ours is slow. Always better to start off short and ad time as needed so you don't over cook!
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And there you have it! This is one of my all time favorite meals weekday or not (as noted by a 321 oner this makes the perfect hands off, but beautiful and impressive meal for having company over!) Plus minimal cleanup!
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The flash sale is still on until Saturday (code PREP2020 for 20% off!). And if you want a peek at what's inside you can also download a free 5 day sample plan here - > lindsaypleskot.com/5daymealplan and follow along with me this week!
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Do you plan/prep your meals for the week or go with the flow?

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