Tag Archives: meal prep for weight loss

Meal Prep Monday

Weekly Meal Prep! Since y’all always want ideas for food, I wanted to keep these coming! It always takes me about an hour and sets me up for success for the week, and remember it doesn’t have to be fancy! I use loads of frozen fruits & veggies, and pre prepped proteins through the week too.

Here’s what I meal prepped this week:

Breakfasts (gluten free):

Broccoli Slaw: Cooked with coconut aminos (tastes like the inside of a spring roll) and I’ll add eggs in the mornings

Protein Oats: Overnight oats with a twist, I promise I’m sharing the recipe this week.

Proteins

Crockpot Chicken: So easy just put boneless chicken breast in your crockpot, add spices of your choice, ¼ cup water and cook on low 4-6 hours

93% Lean Ground Turkey: Cooked in a skillet

Vegetables

Greek Beans

Cauliflower Rice with Green Beans & Diced Tomatoes: I’ll add ground turkey to these for dinners

Spinach, Arugula, Shredded Carrots, & Tomatoes in the fridge ready for salads

Did you find this helpful? Do you enjoy seeing simple preps like this?

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🌮 𝗪𝐞𝐞𝐤𝐥𝐲 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 & 𝐏𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐓𝐢𝐩𝐬 ⁣🥗

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When I’m planning for the week I try my best to be realistic & make things easy.

I choose foods I enjoy, while aiming for a variety of foods that are filling as well (𝘐 𝘭𝘰𝘰𝘬 𝘧𝘰𝘳 𝘩𝘪𝘨𝘩 𝘧𝘪𝘣𝘦𝘳, 𝘩𝘪𝘨𝘩 𝘷𝘰𝘭𝘶𝘮𝘦 𝘧𝘰𝘰𝘥𝘴, 𝘢𝘯𝘥 𝘵𝘳𝘺 𝘵𝘰 𝘪𝘯𝘤𝘭𝘶𝘥𝘦 𝘢 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘴𝘰𝘶𝘳𝘤𝘦 𝘸𝘪𝘵𝘩 𝘦𝘢𝘤𝘩 𝘮𝘦𝘢𝘭).
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Stop aiming for perfection and start making a plan for foods that will fit within your lifestyle. ⁣(𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦, 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘴𝘯𝘢𝘤𝘬 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵 𝘴𝘰 𝘐 𝘢𝘭𝘸𝘢𝘺𝘴 𝘱𝘭𝘢𝘯 𝘢 𝘯𝘪𝘨𝘩𝘵𝘵𝘪𝘮𝘦 𝘴𝘯𝘢𝘤𝘬 𝘵𝘰 𝘧𝘪𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘮𝘺 𝘥𝘢𝘪𝘭𝘺 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘨𝘰𝘢𝘭)
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𝐄𝐱𝐚𝐦𝐩𝐥𝐞𝐬 𝐨𝐟 𝐌𝐞𝐚𝐥𝐬 𝐈’𝐥𝐥 𝐡𝐚𝐯𝐞 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞𝐬𝐞 𝐨𝐩𝐭𝐢𝐨𝐧𝐬: ⁣
Breakfast & Lunches: Pumpkin Oats, Egg Whites, Turkey Sausage & Veggies, Superfood Shake, or Protein Cookie Dough ⁣
Lunches & Dinners: Zucchini noodles with cherry tomatoes and ground turkey, or cauliflower rice or broccoli with eggs & ground turkey ⁣
Snacks: Air-popped popcorn, yogurt bowls, protein fluff, or rice cakes with protein frosting⁣
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I sprinkle in healthy fats with all of my meals by cooking with oil, drizzling with peanut butter, or sprinkling in flaxseed or coconut. ⁣
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𝘈𝘳𝘦 𝘱𝘰𝘴𝘵𝘴 𝘭𝘪𝘬𝘦 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭? I get so many questions about nutrition and what I eat so I’m trying to share more. ⁣
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How to Meal Prep

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𝗪𝐡𝐨 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐰𝐢𝐭𝐡 𝐦𝐞𝐚𝐥 𝐩𝐫𝐞𝐩? I hear this a lot and I honestly like to keep it super simple so that I actually follow through with it. 𝐌𝐲 𝐠𝐨𝐚𝐥 𝐢𝐬 𝐂𝐎𝐍𝐕𝐄𝐍𝐈𝐄𝐍𝐂𝐄!⁣

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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. ⁣

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𝐏𝐫𝐨𝐭𝐞𝐢𝐧𝐬: chicken, ground turkey or lean ground beef, fish, eggs, egg whites, protein powder, Greek yogurt, cottage cheese⁣

𝐂𝐚𝐫𝐛𝐬: sweet potatoes, oats, rice cakes, quinoa, brown rice, beans, popcorn, cereal, frozen fruit, bread or tortillas⁣

𝐅𝐚𝐭𝐬: oils, nut butters, coconut flakes, nuts & seeds, dressings, cream cheese, avocado, higher fat cheeses⁣

𝐕𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬: greens mixes, frozen vegetables, roasted veggies, etc…⁣⁣

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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. ⁣

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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.⁣

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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…⁣

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The simpler you make it the better! 𝘞𝘢𝘴 𝘵𝘩𝘢𝘵 𝘩𝘦𝘭𝘱𝘧𝘶𝘭?! 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! 𝘈𝘯𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘱𝘳𝘦𝘱 𝘭𝘪𝘬𝘦 𝘵𝘩𝘪𝘴? 𝘞𝘩𝘢𝘵 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘥𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦?