- 2 whole eggs
- 1 cup oat meal
- Kefir protein shake (non – fat)
- 1 or 2scoop whey protein powder
- ½ cup blueberries (any fruit of your choice)
- Non – fat Kefir milk
- 1 low sugar non-fat greek yogurt
- Almonds (24 – 32 count)
Meal 3 (Lunch)
- 1 ½ or 2 chicken breasts
- 2 boiled eggs
- 1 cup quinoa (curry/dal/salad)
- 1 cup cooked spinach
Meal 4 (Pre workout meal)
- Beet root ginger juice
- 1 orange (fruit of your own choice)
- 3 or more kale leaves
- 1 apple
- Beet root
Meal 5 (Post Workout)
- Kefir milk
- 1 or 2 scoops of whey protein
- Blueberries (choice of fruit)
- 2 -4 slices Brown bread
- Turkey slices
- Cottage cheese
- One salmon fillet
- 4 egg whites
- Veggies (can be added with the egg whites)
The Two P’s – Plan and Prep
Please remember, I am not a nutritionist or a certified nutritional or fitness coach. This is just what works best for me. Everyone’s idea of “healthy” varies, and that is okay! See a meat, veggie, or starch on here I didn’t list? It’s probably because I may not eat it within my daily diet as I too have preferences but love trying new foods.
Pick one day a week as your “plan and prep” day
Plan your meals for the week out using the following guideline:
- Protein + Carbs + Veggies (and be making sure to get your healthy fats in!)
- Protein options that I recommend: I have put a * next to my favorites!
- Chicken Breasts* Boneless, Skinless
- Ground Beef – 85% lean or higher
- Ground Turkey* – 93% lean or higher*
- Fish – Salmon,* Tilapia, Shrimp*
- Eggs (hard boil a bunch for the week!)
- Steak, Pork, beef or Sausage are all options too, but I don’t eat those meats at all, so I do not know how to best prepare them for meal prep!
- Check to make sure you have all the ingredients for all recipes before hand!
- Add necessary items to the shopping list
- Grocery shop for the week
- Peel, chop, cut all raw veggies for the week to put in lunch or to have as a snack (Healthy choices are easier to make when they’re ready to be eaten!)
- Repeat the process for any fruit that requires cutting to be eaten
- Prep your protein/meals (see below)
- Make specific meals to eat as alternating left overs
- Make items to store in the freezer and eat at a later time
- Make your meat “basic” to be used in a variety of ways through out the week
Now, you can take prepping as far as you want to.
Cook enough protein, veggies, starches to eat for the week (keeping these items basic will make them more versatile to use during the week) OR Cook two meals to generate enough meals to alternate for the week (five days of dinners)
Preparing – Check out How to Store Meats
- Make ground Chicken / ground Turkey meatballs and freeze for a later date
- Make homemade burgers for now and to freeze for a later date
- Crockpot freezer meals, google this!
- Cooking – cook as much of your protein that you would like to have for the week
- Grill chicken in bulk with a variety of seasonings to switch up the flavor during the week
- Bake chicken in bulk
- Use your crockpot! Makes enough of a dish to have for the week!
- Cook chicken in chicken broth in the crockpot and use as shredded chicken to add to recipes for the week (think chicken salad, chicken tacos, to put on top of salad)
- Marinate ground Chicken /ground Turkey with a little bit of garlic powder or ginger garlic paste
- Hard boil enough eggs I prefer to be done for each day.
When I meal prep, I meal prep in two ways.
- Basic Meal Prep. Make all lean proteins very “basic” so they are more versatile for eating through out the week. For example, I will cook my ground chicken with ginger garlic paste and few other spices, or grill my chicken/salmon with seasoning and ginger garlic paste to marinade. Or you can bake four different types of marinated chickens, so it is a variety of flavors all week! Do all my cutting up of vegetables and fruits on this day, in addition to cooking all of my protein, starches, and veggies!
- MAKE YOUR LUNCH THE NIGHT BEFORE HAND, or even multiple nights in advance!
- When buying ground meat, make your burgers or meatballs ahead of time while the meat is already defrosted so you can freeze them in bulk and pull them out to use at a later date. If the meat is already “prepped” then all you need to do is simply cook it to enjoy its’ deliciousness.
- Everyone meal preps at different intensities or “levels” I will call them. The level of meal prep depends on their schedule, health goals and time willing to dedicate to prepping
- Remember, do what works best for you though, if cooking everything at once on Sunday is too much because that’s your day of rest, pick two days to meal prep then, this is what I do sometimes!