Last week was the 4th every edition of The Brunch Club; Ready, Set, Meal-Prep.

That morning we all met in the incredibly cool Goodlife Coffee Roastery space…

Starting with the credits…

No one stays to see the roll credits, but the truth is that the event would not have been possible without the support of all of you.

A big thank you to our panelists Sarah & Sara, to Farmy.ch for the incredible brunch, to Le Smart Cake for letting us test their new granola, to Ana for the pictures, to The Goodlife for the space & killer coffee, to SIRADIS for sponsoring the nut butters & goodies to take home, and every single one of you for coming!

Now onto the event recap…

WE STARTED WITH YOGA

THEN WAS THE DISCUSSION

The topic of this Brunch Club event was Ready, Set, Meal-Prep. To get some real expert insight we invited Holistic Nutritionist Sarah Marlette (from Nourish Thrive Glow) and award-winning Lifestyle & Food Blogger Sara Dubler (AKA a Hungry Blonde). What was extra special about this discussion, was that since we were a smaller group, we were really able to discuss between us.

We dove deep into everything meal-prep related, and then took up all and every question which surrounded food habits, diet myths, and the burning “is this actually healthy?” questions.

In case you missed the talk, here were some highlights:

1 perfect meal-prep dish per meal, as suggested by our Nutritionist Sarah…

• Breakfast: Chia pudding (think fats & protein and skip the carbs - ex.: chia seeds + hemp seeds + almond milk + nut butter) or her Berry Infused Bowl

• Lunch: Oven-roasted veggies + quinoa (keep carbs to max 1/2 cup) + protein (ex.: smoked tofu)

• Dinner: Cooked veggies + protein (like this warming shredding chicken stew)

• Snack: carrot sticks + hummus

Easiest meal-prep item when you have no time, as suggested by our Food Blogger Sara…

• Egg muffins; literally the quickest way to get some quality protein on the go. Make then ahead of time and keep them in the fridge or freeze them for a later date.

Best pre and post-workout meal?

• Pre-workout - find what works for you. A boiled egg or a handful of almonds is an easy go-to.

• Post-workout - no you do not have to eat in the 30 minute window! Studies have now debunked that myth… focus on a healthy mix of fats, protein & a small portion (max 1/2 cup) of complex carbohydrates.

What to eat if you had an evening workout?

• Nutritionist Sarah recommends to keep it light! A good go-to is simply a smoothie, but keep it low sugar (meaning avoid fruit except for very low sugar fruit like avocado or berries). Try her Green Vanilla Thrilla .

• Food Blogger Sara goes for a mix of carbs with protein after a strength workout (like her Spiced Squash & Coconut Milk Soup or her Turkey Chilli. After a cardio session she opts for a protein shake.

NEXT WE WENT FOR OUR MEAL-PREP WORKSHOP…

We prepared overnight breakfast jars which consisted of our own personal mixes of the following ingredients:

• Vegan protein (we used Sun Warrior Organic Vanilla Protein)

• Chia seeds

• Hemp seeds

• Raw cacao

• Berries

• Coconut oil

• Nut butter

• Almond milk

TIP: You can prepare your breakfast jars for the whole week by mixing all the dry ingredients in a jar and storing them on a shelf. 1-2 days before consuming, mix in liquid ingredients (nut butter, coconut oil + nut milk) and keep in the fridge over night.

We also made our own nut butter using the incredible Supernutural HeyQnut machine by Siradis.ch. If you don’t have an amazing machine to help you out, you can still make your nut butter fresh at home and have it on hand for the week! My favourite recipe is…roasted almond + a pinch of salt + a pinch of cinnamon.

WE ENDED STRONG WITH BRUNCH

Brunch was delivered fresh from the farm through Farmy.ch - your local farm-to-table delivery!