meal prep weekend | how to eat well on vacation + easiest miso noodle soup with seared tuna
J and I plowed through Colorado for 9 days this past week, and though sadly home from the trek – Golden especially keeps a sliver of my heart every time I depart – I’m somewhat pleased to be on a regular life schedule. I enjoyed a restful trip and often slept in until 7, a luxury I’m not often afforded thanks to early morning work shifts!
Meandering out of town usually means a disruption in normal eating and meal patterns. During a trip of a few days I’m not awfully picky about ensuring I keep prep-friendly food around the hotel or b&b. A tin of oatmeal, some peanut butter, blueberries, and bananas is often enough, and otherwise I try to make thoughtful food choices when out to eat while still enjoying a slice of bread pudding or a big veggie burger when the occasion warrants.
If I leave for a five days or longer, however, I usually push for an Airb&b with a stove and refrigerator so home cooking is possible. Not only does this save money, but I for one tend to burn out of restaurant food and itch to create in the kitchen more often. J and I stayed in a lovely basement establishment in Golden and were thus supplied with a kitchenette containing an oven, fridge, microwave, coffeemaker, and, blessedly, a blender. I rehabbed and worked out a good deal at the community center and often craved a protein shake after these long cardio and weight sessions!
What to buy for meal prep success on-the-go
Foremost, I recommend you really consider what you enjoy eating most at home. My Stocking the Fridge and Stocking the Pantry guides might help with this! Most likely, several ingredients can be repurposed for more than one meal with one or two other ingredients added. Simplicity, portability, and taste are my guiding principles. With that in mind, here are some super simple meal combinations I enjoy on vacation, and some of you meal prep scientists might like as well! Feel free to add on with some ideas of your own.
1. Breakfast
- Oatmeal + banana + blueberries + nut butter
- English muffin + egg + avocado + spinach
- Bagel + nut butter + apple
- Bagel + egg +bacon + spinach
2. Snacks
- Apple + nut butter
- Grapes
- Trail mix
- English muffin + nut butter
- Energy bars (Clif Builders, Kate’s, and GoMacro are my favorites)
- Bagel + avocado
- Pita + nut butter
- Pita + hummus
3. Lunch/Dinner
- Baked salmon + broccoli + lemon + pasta
- Chickpeas + broccoli + spinach + pasta
- Seared tuna + pasta + miso broth + broccoli (recipe below!)
- Baked salmon + avocado + rice + spinach
- Boiled eggs + avocado + + crumbled bacon + tomato + salad greens + oil & vinegar
- Chickpeas + pita + hummus + salad greens + cucumber + tomatoes
- Poached Salmon + miso broth + rice + cucumber salad
- Seared tuna + English muffin + avocado + salad greens
4. Essential add-ons
- Olive oil
- Salt & pepper
- Balsamic or cider vinegar
- Cinnamon
- Soy sauce (I pilfered a couple small packets from the sushi area of the King Soopers nearby)
- Lemons and/or limes
- One or two fresh herbs if you know you’ll use them fast! I personally love basil or parsley.
Ingredients
- 1 box Trader Joe's miso ginger broth (or broth of choice)
- 1 lime, for juice
- 4 oz dry long-cut pasta (spaghetti, fettuccine, etc.)
- 2 cups broccoli florets
- 3 cloves garlic, finely minced
- 2 tbsp soy sauce
- 2 4 oz tuna steaks
- 1 tbsp olive oil
- salt & pepper to taste
Instructions
- In a large sauce pot, heat miso broth, lime juice, garlic, and soy sauce over medium-high until a rolling boil starts. Cook pasta according to package directions – during last 5 minutes of cooking, add broccoli florets. When finished, remove pasta from heat and do not drain.
- For tuna, heat olive oil in a skillet over medium-high. Season tuna on both sides with salt and pepper as desired, then add to hot pan and sear for :90 on one side. Flip, and sear for :90 more seconds. Remove from heat.
- To assemble, spoon equal amounts of broth, broccoli, and noodles into two large bowls. Add a tuna steak atop or to the side. If desired and available to you, serve with additional soy sauce, teriyaki sauce, and peanuts.
