Prepd N Rdy

05/25/2026

Out for delivery 🚗💨

Added these to the menu this week

High protein, low carb options for this weekend!

Meals seem basic but are packed with flavor and ready to go for the week!

Descriptions below

Chris Monek

www.prepdnrdy.com

05/23/2026

https://youtu.be/y-f8lXJGRCw?si=e82ZLQo7xB2wsgTh

Found this in the archives. This commercial filmed two years after when I got the promotion to Executive Chef.

Title is misleading because I didn’t teach them how to prepare anything, just a commercial for the seafood company I used lol

Working in a kitchen was great, great experiences and memories but limiting also.

Now it get to serve people the way I value and the way they need!

Chris Monek

Quick, easy, and healthy cooking tips for dover sole and rockfish. Pacific Seafood was founded in 1941 by Frank Dulcich. Pacific Seafood remains a family-own...

05/21/2026

05/21/2026

Food has a remarkable way of bringing people together — it creates memories, anchors experiences, and nourishes the body in ways that are both practical and meaningful. It’s pretty incredible when you think about it.

Many people face limitations in what they can eat, whether due to personal choices, allergies, or unexpected circumstances.

I’m grateful that God has given me the skills to cook and serve others, especially in moments when they need support or simply want more time back with the people they love.

I created this menu for a friend recovering from surgery, and it reminded me of one of the greatest blessings of owning my own business: the ability to step outside the standard menu and craft meals that truly meet people where they are. Whether someone is healing, busy, overwhelmed, or simply wanting healthier options, I’m honored to create meals that make life a little easier and a lot more enjoyable.

Chris Monek

05/17/2026

Don’t let this simple dish fool you, it is packed with nutrient ion to keep your body healthy and moving during a busy week! Food can be fun but it’s also fuel! So what you put in your body matters!

This is what we prepped for our family of 5 this week as we go from work, school, events & sports

The dish is a simple chicken stir fry with bok choy, spinach & zucchini. I added a half cup of jasmine rice! 🍚

Here is the break down without rice!

🍗Chicken when cooked

• Protein becomes more concentrated after water loss.
• Rich in B‑vitamins,
• Minerals (selenium, phosphorus, zinc) remain stable.
• Supports muscle repair, immune function, and satiety.

🥒 Zucchini (cooked)

• Water loss from cooking slightly concentrates minerals (potassium, magnesium).
• Carotenoids (antioxidants) become more bioavailable when cooked.
• Still extremely low‑calorie and digestion‑friendly.

🥬 Bok Choy (cooked)

• Vitamin C decreases, but vitamins A & K remain stable. vitamin A (via beta-carotene) for eye and immune health, and vitamin K for bone strength and blood clotting

🌿 Spinach (cooked)

• Oxalates decrease, improving mineral uptake.
• Iron, calcium, and vitamin K absorption increases after cooking.

🧂 Liquid Aminos

• lower sodium option to soy sauce .

🧅 Red Onion

• Quercetin (antioxidant & anti inflammatory) support immune function, heart health,
• Fiber

🧄 Garlic

• provides antioxidants and immune‑supportive compounds.

🫚 Ginger

• Antioxidants & anti‑inflammatory
• Supports digestion

🔢 TOTAL COOKED MACROS
• Calories: 256
• Protein: 45 g
• Carbs: 6.1 g
• Fat: 4.4 g

www.prepdnrdy.com
Chris Monek

05/16/2026

Beautiful morning for a 4 mile Walk/Ruck with like minded individuals bettering people’s lives!

Ashlynn Dohman
Alexis Phommasen
Chris Monek

05/13/2026

Late Night Al Pastor Nachos! 🍻

Chris Monek

05/12/2026

Honey Chile Pork chops, creamed spinach, roasted sweet potatoes and pickled onion.

05/11/2026

Al pastor on the blackstone

05/09/2026

Korean fried chicken with fried rice cake 🤤