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A Sample Hour of Kitchen Prep That Can Save Your Diet

FamilyPreparingFood_400The key to preventing diet-busting binges is to stock your kitchen with healthy food that’s ready to eat! Try this step-by-step sample hour of cooking and prep work that should be done as soon as you get home from the grocery store. From Paleoista: Gain Energy, Get Lean, and Feel Fabulous with the Diet You Were Born to Eat.

• Turn on the oven to 400°F and let it preheat.

• Wash large whole fruit, such as apples, pears, and plums; peel and cut only those fruits with thick skins or rinds, such as pineapple or melon.

• DON’T wash grapes and delicate berries ahead of time; doing so leaves just enough moisture to allow them to begin to rot sooner than later, which would be a huge waste, indeed! For grapes and berries, wash them as you need them.

• Double- or triple-wash and spin dry your lettuces
and any other leaves you intend to eat raw, such as spinach, kale, or chard. Wrap leaves in paper towel, then place in plastic bag with a seal to keep fresh longer.

• Fill a large pot (one that has a steamer basket) with 2 inches of water and bring to a boil.

• Wash and cut your veggies, and steam batch after batch in the pot of boiling water. You might steam a batch of broccoli, then cauliflower, then bok choy, and then perhaps some kale.

• Once the first batch is cooked, remove it, set aside on a glass or ceramic dish to cool and proceed with the next batch.

• Alternatively, you can opt to roast a large tray of veggies with some olive oil and chopped garlic, such as carrots, celery, beets, onions, bell peppers, and zucchini. Simply cut everything into large, even-size pieces, toss with olive oil, spread out on a baking sheet, and place in the preheated oven for roughly 45 minutes.

• Bake some plain skin-on, bone-in free-range chicken breasts and some salmon, roughly for 30 minutes and 20 minutes, respectively, one after the other, checking with an instant-read thermometer to ensure the internal temp has reached 160°F and tenting with foil when done.

• Make a marinade of your favorite fresh herbs and spices and some olive oil, and pour over that grass-fed flank steak in a glass dish to sit in the fridge, covered, until tomorrow.

• When everything you’ve cooked has cooled, store in glass or ceramic bowls in the fridge.

At the end of the hour, you’ll have several batches of freshly steamed veggies, two types of lean proteins, leafy green veggies, and fresh fruit galore. You’ll also be equipped to easily combine any of the proteins, fruits, and veggies, add some olive oil or avocado, place in a BPA-free container for to‑go meals, perfect for school or work.

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