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:

1. Do you have enough time?
2. Is money standing in the way?
3. Is physical ability / kitchen skill level getting in the way?
4. Is mental energy getting in the way?
5. 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:

1. 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))
2. 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.
3. 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/

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

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!)

1. 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

1. 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

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

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/

Completing meal prep with a toddler around is no joke! In today's episode, mom and Prep Dish founder Allison Schaaf shares 3 items to keep toddlers busy during meal prep. Bonus - one of them is totally free!

1. Learning Tower: This is especially great if you're doing something your toddler can be involved with. Provide some veggies to taste or safe kitchen tools like spoons and spatulas!
2. Old Containers: Toddlers love taking lids on and off and putting things in containers. Save those old food containers to collect a variety of lids!
3. Salad Spinner: This is the BEST toddler toy, whether or not you use it for salads!

We would LOVE to hear your tips to keep toddlers busy in the kitchen in the Prep Dish Facebook group here: Facebook Groups

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:

Learning Tower: https://guidecraftkitchenhelper.com/guidecraft-classic-kitchen-helper-stool-with-2-keepers-natural/

Magnetic Child Safety Cabinet Locks: https://www.amazon.com/Eco-Baby-Magnetic-Cabinet-Proofing-Kitchen/dp/B01M6Z8VB1?maas=maas_adg_D85E7E117685139B32D07285E5E465B5_afap_abs&ref_=aa_maas

You've probably heard that buying in bulk can save you money, but it's hard to know what to buy in bulk. You can't stock up on everything!

Today Allison shares the top three items she always buys in bulk to save money.

Here they are!

1. Spices:

Buy bulk spices at Thrive Market: http://www.jdoqocy.com/click-8743240-13895805 (

Find spice containers at the Container Store: https://www.containerstore.com/s/marie-kondo-glass-spice-jar-with-bamboo-lid/d?q=spice+containers&productId=11014538

And don't forget to label: https://www.containerstore.com/s/marie-kondo-spice-bottle-labels/d?q=spice+containers&productId=11014544

OR, recycle a glass spice container you already have. Next time your cinnamon runs out, buy bulk cinnamon and refill the already labeled jar!

1. Tea:

If you are a tea drinker, it is so much more cost effective to buy bulk loose leaf tea.

You'll need a tea steeper: https://www.amazon.com/Steeper-Xloey-Stainless-Infuser-Strainer/dp/B085C9QX2C/ref=sr_1_9?dchild=1&keywords=stainless+steel+tea+strainer&qid=1611928020&sr=8-9

1. Meat:

Do you regularly eat beef? Consider purchasing a quarter or half of a cow. You'll get a variety of cuts and it's very reasonable per pound.

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:

Siply Tea: https://sipsiply.com

10 Must Have Spices: https://prepdish.com/meal-planning/10-must-have-spices/

This post contains affiliate links, thank you for your support of Prep Dish!

Before we get to the show notes, don't miss Meal Prep Monday host Allison Schaaf's free live workshop on how to make meal prep faster. You can sign up here: prepdish.com/workshop

Have you ever used freezer meals? In today's episode Allison talks about her experience with freezer meals after her second son was born last fall. She discusses which meals worked the best, which were family favorites and when exactly she found them to be most useful.

Freezer meals can be a lifesaver postpartum but they're also great after a planned surgery, during a busy season at work, or even when you have family come visit and don't want to be stuck in the kitchen.

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 free Crockpot Freezer Meals here: https://prepdish.com/offers/crockpot-freezer-meals/

Get your free Breakfast Hash freezer meals here: https://prepdish.com/offers/free-breakfast-hash-freezer-meals/

Moroccan Breakfast Hash: https://prepdish.com/recipes/moroccan-inspired-spice-blend-breakfast-hash-recipe/

Sweets, Beets & Kale Breakfast Hash: https://prepdish.com/recipes/sweets-beets-kale-breakfast-hash/

Episode 52 (Freezer Breakfasts): https://prepdish.com/podcast-show-notes/ep52/

Episode 42 (Meal Prep Before Baby): https://prepdish.com/podcast-show-notes/ep42/

Before we get to the show notes, don't miss Meal Prep Monday host Allison Schaaf's free live workshop on how to make meal prep faster. You can sign up here: prepdish.com/workshop

How's your kitchen looking these days? Do you have any kitchen maintenance tasks you need to take care of?

In today's episode, Allison shares 3 kitchen maintenance tasks that make a huge difference in your day to day cooking. If you invest in quality kitchen pieces, it's super important to take care of them so you reap the benefits! These kitchen tips can help make your weekly meal prep that much smoother.

Resources mentioned in this podcast:

Boos Oil for Cutting Boards: https://www.johnboos.com/Items_page.asp?s=r&SalesCode=&Prod=2&Page=29&Group=50&hdg=Boos%20Mystery%20Oil%20%20&nsf=True&nsfc=False&csa=False

Knife Sharpening by Mail: https://knifeaid.com

Shun Knives: https://shun.kaiusa.com/

There's no doubt that wholesale stores like Costco offer great prices, but how do you work the items you buy into a healthy meal plan? Can Costco work with the Prep Dish meal plans?

In today's episode, chef and RD Allison Schaaf shares details about her first trip to Costco, as well as her strategy for Costco Meal Prep. She shares her favorite items so far (listed below) as well as general Costco meal prep tips like what to stock up on and what to buy in smaller quantities from your regular grocery store.

Please share your Costco Meal Prep tips and questions in the Prep Dish Facebook group here: https://www.facebook.com/groups/1537447836539716/

Allison's Costco Pantry Essentials (so far!): Grains (rice and quinoa) Rao's Marinara Whole30 Compliant Buffalo Sauce Olive Oil Coconut Oil Almond Butter

Freezer Items: Organic Ground Turkey Organic Ground Beef Organic Chicken Frozen Berries

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:

Episode 15 - 3 Foods From Scratch / 3 Foods Not: https://prepdish.com/podcast-show-notes/ep15/

Thrive Market: http://www.jdoqocy.com/click-8743240-13895805 (

Primal Kitchen Buffalo Sauce: https://www.primalkitchen.com/collections/sauces/products/buffalo-sauce

This post contains affiliate links, thank you for your support of Prep Dish!