How to Meal Prep

๐—ช๐ก๐จ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ฆ๐ž๐š๐ฅ ๐ฉ๐ซ๐ž๐ฉ? I hear this a lot and I honestly like to keep it super simple so that I actually follow through with it. ๐Œ๐ฒ ๐ ๐จ๐š๐ฅ ๐ข๐ฌ ๐‚๐Ž๐๐•๐„๐๐ˆ๐„๐๐‚๐„!โฃ
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Here’s a little hack: I break things up into 4 categories and try to have 2-3 choices for each to choose from during the week. โฃ
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๐๐ซ๐จ๐ญ๐ž๐ข๐ง๐ฌ: chicken, ground turkey or lean ground beef, fish, eggs, egg whites, protein powder, Greek yogurt, cottage cheeseโฃ
๐‚๐š๐ซ๐›๐ฌ: sweet potatoes, oats, rice cakes, quinoa, brown rice, beans, popcorn, cereal, frozen fruit, bread or tortillasโฃ
๐…๐š๐ญ๐ฌ: oils, nut butters, coconut flakes, nuts & seeds, dressings, cream cheese, avocado, higher fat cheesesโฃ
๐•๐ž๐ ๐ž๐ญ๐š๐›๐ฅ๐ž๐ฌ: greens mixes, frozen vegetables, roasted veggies, etc…โฃโฃ
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I like to prep any meats ahead, and eggs you can hard boil, make egg muffins, or cook throughout the week. โฃ
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If I have non frozen veggies, I’ll usually chop and pre roast along with things like sweet potatoes. Brown rice, quinoa, or any grains will get cooked ahead too.โฃ
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And that’s honestly it! I’ll do a lot of frozen veggies, random grab and go snacks, smoothies in the blender, mug cakes, oats in the microwave, Greek yogurt bowls etc…โฃ
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The simpler you make it the better! ๐˜ž๐˜ข๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ?! I get asked about this a lot and want to assure you that there’s no right or wrong way to do this. You have to do what works best for you and make sure you have foods you ENJOY on hand. Keep it simple! ๐˜ˆ๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ฑ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด? ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ?
prep

Peanut Butter Cup Bites

I just had to share this recipe in case you missed it over on my Instagram. I’ve been having so much fun on Instagram Reels and have been sharing a bunch over there! To get first access to all of my nutrition tips, meal ideas, mini workouts, & more be sure to join me on there (@daniellegracep).

These little bites are the perfect sweet tooth snack to help keep you on track with your goals. They’re also packed with slow digesting protein to help keep you full & satisfied.

Give em a try!

Peanut Butter Cup Yogurt Bites ๐Ÿซ

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Ingredients:ย 

  • *Plain Nonfat Greek Yogurt
  • *Powdered PB2 (you can substitute with natural peanut butter if you like)
  • *Cacao Nibs or Chocolate Chips

Mix your yogurt and PB2 well until combined (if you like things sweeter sprinkle in a little stevia). Spread yogurt mixture into a mini muffin tin. Sprinkle each bite with chocolate chips or cacao nibs and pop into the freezer for 45 minutes or so. You can make as many or as few bites as you like so I didn’t include measurements.

I made a double serving using a 6 oz container of plain yogurt and 2 tbs. PB2. Tag me and share if you try it out!ย 

Trust the Process

๐ˆ ๐š๐ฆ ๐ง๐จ๐ญ ๐ž๐š๐ญ๐ข๐ง๐  ๐ž๐ง๐จ๐ฎ๐ ๐ก ๐ญ๐จ ๐›๐ฎ๐ข๐ฅ๐ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ง๐จ๐ฐ. โฃ
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Iโ€™ve been getting asked a ton about what Iโ€™m doing differently right now, and my answer is always the same. โฃ
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๐๐จ๐ญ๐ก๐ข๐ง๐ . Just a matter of time and consistency. โฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ด๐˜ฆ๐˜ฆ…โฃ
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For years I was working hard on my fitness, building strength, and pushing myself as much as I could with my workouts. โฃ
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I was eating at maintenance or even in a surplus at times. โฃ
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I was fueling my body to perform well, but wasnโ€™t always happy or confident with how I looked. โฃ
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Earlier this year, when stay at home orders happened I was forced to refocus. My training slowed down a bit. My fitness expectations lowered and I decided to experiment with fat loss. As I did this my body started to really transform. โฃ
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But I want to assure you that the progress youโ€™re seeing now is not the work of overnight changes. โฃ
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Itโ€™s not solely due to a few months of changes and being in a calorie deficit. โฃ
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๐˜๐˜ตโ€™๐˜ด ๐˜ฅ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ. โฃ
๐˜๐˜ตโ€™๐˜ด ๐˜ฅ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ฑ๐˜ถ๐˜ด๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด. โฃ
๐˜๐˜ตโ€™๐˜ด ๐˜ฅ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ฃ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ญ๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ญ๐˜บ ๐˜ถ๐˜ฏ๐˜ค๐˜ฐ๐˜ฎ๐˜ง๐˜ฐ๐˜ณ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ต๐˜ต๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ช๐˜ฎ๐˜ข๐˜จ๐˜ฆ. โฃ
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The phase Iโ€™m in now is allowing you to physically see my progress. But to me itโ€™s more of a reminder that the work you put in now may take years to see later. โฃ
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Your fitness journey will forever be evolving and changing. โฃ
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At times your focus may be based on how you feel or perform in the gym, other times it may be simply visual and how you want to appear. But I guarantee if you focus on becoming the healthiest & happiest version of you, the pieces will fall into place as theyโ€™re supposed to. โฃ
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Just because you may not be seeing the progress youโ€™d like to right now, donโ€™t discount your hard work. โฃ
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Keep pushing, stay consistent, and trust that with time your journey will take you exactly where you choose to be. โฃ
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๐“๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ.


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100 Calorie Pumpkin Mug Cake

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There’s something about Fall that makes me crave all the pumpkin! What I love about pumpkin puree is it’s super high in fiber, low in calories and can make some of the best low calorie treats! Here’s a mug cake recipe I’ve been loving lately! Tag me on social if you try it @daniellegracep

Mix together:
๐Ÿ140 Grams Liquid Egg Whites
๐Ÿ1/2 tbs. Baking Powder
๐Ÿ1/4 Cup Canned Pumpkin
๐ŸPumpkin Pie Spice, Stevia, & Optional Pumpkin Spice Skinny Syrup or Vanilla Extract

Mix well and microwave 90-120 seconds on high ๐Ÿ”ฅ

Enjoy!

Starvation Mode Doesn’t Exist

โฃ๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ฆ๐˜ฏ๐˜ช๐˜ฏ๐˜จ… โฃ
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You eat too little. โฃ
You get too hungry. โฃ
You splurge on the weekends. โฃ
You eat too little again. โฃ
You get frustrated youโ€™re not losing weight. โฃ
You splurge on a cheat meal. โฃ
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๐˜š๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ? โฃ
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Eating too little is forcing you into a vicious cycle that is causing you to maintain or slowly gain weight. โฃ
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Stop the deprivation. โฃ
Find balance. โฃ
Make slow and steady progress. โฃ
๐‘๐ž๐ฉ๐ž๐š๐ญ ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ. โฃ
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P.S. if youโ€™re a numbers person something to think about… you think youโ€™re eating 1400 calories a day, and you are Sunday through Thursday.
On the weekends you โ€œsplurgeโ€ and have a 2500 and 3500 calorie day (way easier to do than you think). Your weekly average is now 1857 calories, not a bad thing but likely the culprit of your slowing progress or lack thereof