77 episodes

Meal Prep Monday Podcast™ brings you 10 minutes of actionable meal prep advice, helping you answer the dreaded "What's for Dinner?" question with ease. Host Allison Schaaf is a personal chef, dietitian, mom and founder of meal planning website PrepDish.com. Listen along as she teaches you how to save time, money & energy through meal prep. Her healthy gluten free, paleo & keto meal plans have helped thousands! And in this podcast, she's sharing all of her time saving tips and tricks with you! Tune in every Monday to up your mealplan and mealprep game!

Meal Prep Monday Podcast‪™‬ Allison Schaaf

    • Health & Fitness
    • 4.8 • 31 Ratings

Meal Prep Monday Podcast™ brings you 10 minutes of actionable meal prep advice, helping you answer the dreaded "What's for Dinner?" question with ease. Host Allison Schaaf is a personal chef, dietitian, mom and founder of meal planning website PrepDish.com. Listen along as she teaches you how to save time, money & energy through meal prep. Her healthy gluten free, paleo & keto meal plans have helped thousands! And in this podcast, she's sharing all of her time saving tips and tricks with you! Tune in every Monday to up your mealplan and mealprep game!

    Tiny Habits - Creating Prompts for New Habits l EP #77

    Tiny Habits - Creating Prompts for New Habits l EP #77

    In today’s episode, host Allison Schaaf talks about how to create a prompt, or reminder, for new habits.
    There are hundreds of prompts every day that drive your actions. No behavior is happening without a prompt. BJ Fogg describes three types of prompts in his book, Tiny Habits:
    Person Prompt - You remind yourself to do something. This is not the most reliable.
    Context Prompt - Something in your environment reminds you to do something. This could be a sticky note or an alarm on your phone. This works well for one-time actions you want to remember, like running an errand, but it isn’t the best for daily habits.
    Action Prompt - Something in your existing routine prompts a new behavior. This is also called an anchor and it is the most effective kind of prompt for a new habit.
    For example, take your supplements right after you make your morning tea. Schedule a new habit for every day after you check the mail.
    I’ve started doing my weekly meal prep while making Sunday lunch. This works well because my anchor and habit match in location (the kitchen) and frequency (once a week).
    Other examples of potential anchors for meal prep include:
    Do grocery pickup on the way home from your Saturday morning workout, then do meal prep right when you get home. Use Saturday nap time for meal prep if you have little kids. Complete your meal prep right after you get home from church if you go regularly. Find something that already exists in your life and add your new habit on to it. Don’t be afraid to experiment if your anchor isn’t working.
    Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
    Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
    Resources mentioned in this podcast:
    Get your 2 week free trial here: prepdish.com/mpm
    Buy the Tiny Habits Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1
     

    • 14 min
    Tiny Habits - How can you make a behavior easier? l EP #76

    Tiny Habits - How can you make a behavior easier? l EP #76

    Continuing with the “Tiny Habits” theme, Prep Dish founder Allison Schaaf talks about the Ability element of behavior today. Based on BJ Fogg’s book, Tiny Habits, “ability” refers to how easy/convenient versus difficult/inconvenient a behavior is. Allison walks you through questions to ask yourself to determine what is making a new habit difficult. She also goes through 3 strategies to make a new behavior easier.
    Why is a habit, such as meal prep, difficult?
    Think about these five questions in terms of meal prep:
    Do you have enough time? Is money standing in the way? Is physical ability / kitchen skill level getting in the way? Is mental energy getting in the way? Does it fit into your current routine? If you’re having trouble sticking to a habit, think through where in the “ability chain” you’re getting stuck. Which part is blocking you? Do you need a better knife? Do you need to be more realistic and plan a shorter prep session?
    Fogg suggests three ways to make a behavior easier:
    Increasing Skills - take a cooking class or a knife skills class (or even watch my YouTube series on how to chop different fruits / veggies: How-to (Chopping & Knife Skills)) Tools and Resources - Are there any tools that could make the behavior easier? This could be a good chef’s knife, pre-chopped veggies or made-for-you meal plans. Make the behavior tiny - Try a starter step. For example, set out your knife every sunday when you get home from the park. The idea is that you’ll add to that behavior over time. A different starter step could be printing out your meal plan and leaving it on the counter. Another way to make a behavior tiny is to scale back, make the behavior more manageable. You might try only chopping veggies or only baking sweet potatoes and making rice for your weekly meal prep to make it more realistic.
    Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
    Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
    Resources mentioned in this podcast:
    Get your 2 week free trial here: prepdish.com/mpm
    Buy the Tiny Habits Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1
    3 Ingredient Marinades (Many double as a salad dressing!): https://prepdish.com/podcast-show-notes/ep49/
     

    • 14 min
    Tiny Habits - Motivation and its Limitations l EP #75

    Tiny Habits - Motivation and its Limitations l EP #75

    Before we get to the show notes, don’t forget to check out our 2 week free trial for podcast listeners here: prepdish.com/mpm
    In today’s episode meal prep expert and healthy habit enthusiast, Allison Schaaf discusses why motivation is unreliable when it comes to forming lasting habits, and tools you can use instead. She also walks you through a quick and fun exercise to help you pinpoint exactly which new behaviors you need to implement to reach your goals.
    This framework is based on BJ Fogg’s book, Tiny Habits.
    The Difficulty of Relying on Motivation:
    Motivation is the least reliable part of behavior change. When you are highly motivated, you can do hard things. The problem is that motivation inevitably shifts over time. When motivation wavers, you need your new behavior to be easy and to have a reliable prompt if you want to keep it up.
    What to Do Instead:
    Instead of relying on motivation, focus on behavior matching. This means finding the right behavior(s) to focus on to reach your goals.
    What is your aspiration and what is the outcome you want?
    Examples might include: I want to eat healthier to feel better. I want to cook at home more to improve my health. I want to have a dinner plan to create a more peaceful mealtime with my family.
    Once you have a clear vision of your desired outcome, you need to identify which behaviors can help you reach that goal. The following exercise can help!
    Tiny Habits Exercise - A Swarm of Behaviors
    1. Set a timer for 5 minutes.
    2. Use some paper or a whiteboard and write your aspiration / desired outcome in the middle of a circle.
    3. Write as many behaviors as you can think of to help you get to that goal within the 5 minute timeframe.
    4. Spend 20 minutes going through and deciding which behaviors are one-time behaviors and which are potential new habits you can create.
    5. Determine which behaviors are high-impact versus low-impact. Determine which are feasible / realistic for your life. Target the high-impact, realistic behaviors to implement.
    Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
    Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
    Resources mentioned in this podcast:
    Get your 2 week free trial here: prepdish.com/mpm
    Buy the Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1
     

    • 9 min
    Tiny Habits - BJ Fogg’s Behavioral Model for Habit Change l EP# 74

    Tiny Habits - BJ Fogg’s Behavioral Model for Habit Change l EP# 74

    Continuing with our miniseries on BJ Fogg’s book, Tiny Habits, today’s episode explains Fogg’s behavioral model and how to apply it to creating a new habit (or breaking a bad habit!)
    Overview of the Fogg Behavioral Model: Fogg’s formula is B = MAP
    B stands for behavior.
    M stands for motivation.
    A stands for ability.
    P stands for prompt.
    So Behavior = Motivation + Ability + Prompt
    How it relates to Meal Prep and Healthy Eating: Prep Dish customers always start out super motivated. Motivation is your why, why you want to eat healthily. Strong motivation on its own is not enough to keep a habit going in the long term though.
    Ability is how easy or hard something is. Takeout is super easy, how do you make cooking at home easier too? This might be improving knife skills or investing in a food processor to chop veggies.
    The prompt is what reminds you to complete a new behavior. It’s easy to say “I didn’t have time” but many times, it’s really that there was no reminder in place.
    Tie the new behavior to something you do already. For example, you might decide to always do your meal planning when you get home from your weekly Saturday morning trip to the park.
    Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
    Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
    Resources mentioned in this podcast:
    Get your 2 week free trial here: prepdish.com/mpm
    Buy the Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1
     

    • 11 min
    Tiny Habits - A New Approach to Habit Formation l EP #73

    Tiny Habits - A New Approach to Habit Formation l EP #73

    Are you interested in how to build healthy habits? This week’s episode kicks off a Meal Prep Monday miniseries all about BJ Fogg’s Tiny Habits approach to healthy habit formation.
    Prep Dish founder Allison Schaaf discusses how this approach is different from other methods you may have tried and why she loves it. Upcoming episodes will include a deep dive into how you can use the Tiny Habits approach to start a meal prep habit, improve your family eating environment and make healthy eating easier.
    Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
    Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
    Resources mentioned in this podcast:
    Get your 2 week free trial here: prepdish.com/mpm
    Buy the Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything-ebook/dp/B07LC9KDP5/ref=sr_1_1?dchild=1&keywords=tiny+habits&qid=1616702969&sr=8-1
     

    • 9 min
    How I Use Imperfect Foods Delivery with Prep Dish l EP #72

    How I Use Imperfect Foods Delivery with Prep Dish l EP #72

    Before we get to the show notes, don’t forget to take advantage of our 2 week free trial to try out our brand new weekly Super Fast menus: prepdish.com/mpm
    Is Imperfect Foods worth it? In today’s episode, Allison Schaaf shares her review of the food delivery service including which Imperfect Foods items she purchases regularly. She also discusses how she uses the service to compliment the Prep Dish meal prep meal plans. From discounted produce to organic whole bean coffee to wild-caught seafood, Imperfect Foods delivery can be a great addition to your healthy meal plan.
    Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/
    Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777
    Resources mentioned in this podcast:
    Get your 2 week free trial here: prepdish.com/mpm
    Use my affiliate link for $20 off your first order: http://imprfct.us/v/allison_12174
    Primal Kitchen Buffalo Sauce: https://www.primalkitchen.com/collections/sauces/products/buffalo-sauce
    Link to Tiny Habits - (Meal Prep Monday series to start next week!): https://tinyhabits.com/

    • 14 min

Customer Reviews

4.8 out of 5
31 Ratings

31 Ratings

ChefElizabeth ,

Great tips doing your own meal prep

Such a great podcast full of awesome advice & guidance for saving time and eating healthy meals! Alison is very relatable and knowledgeable and helps to solve the dinner time dilemma.

li"l shea ,

Refreshing

I really enjoy this podcast. I really appreciate her professional tips and ideas, it’s helped me plan my meals. Highly recommend!

Rachel Carmichael ,

Fantastic!

I love the short, focused episodes, and the show notes are full of excellent recipes and resources. I love knowing that these are really healthy and delicious options

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