Tag Archives: meal prep for weight loss

Meal Prep Monday

Weekly Meal Prep! Since yโ€™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 doesnโ€™t have to be fancy! I use loads of frozen fruits & veggies, and pre prepped proteins through the week too.
Hereโ€™s what I meal prepped this week:
๐ŸซBreakfasts (gluten free):
โœ”๏ธBroccoli Slaw: Cooked with coconut aminos (tastes like the inside of a spring roll) and Iโ€™ll add eggs in the mornings
โœ”๏ธProtein Oats: Overnight oats with a twist, I promise Iโ€™m sharing the recipe this week.
๐ŸณProteins
โœ”๏ธCrockpot Chicken: So easy just put boneless chicken breast in your crockpot, add spices of your choice, ยผ cup water and cook on low 4-6 hours
โœ”๏ธ93% Lean Ground Turkey: Cooked in a skillet
๐ŸฅฆVegetables
โœ”๏ธGreek Beans
โœ”๏ธCauliflower Rice with Green Beans & Diced Tomatoes: Iโ€™ll add ground turkey to these for dinners
โœ”๏ธ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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๐ŸŒฎ ๐—ช๐ž๐ž๐ค๐ฅ๐ฒ ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ & ๐๐ฅ๐š๐ง๐ง๐ข๐ง๐  ๐“๐ข๐ฉ๐ฌ โฃ๐Ÿฅ—

When Iโ€™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 (๐˜ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฉ๐˜ช๐˜จ๐˜ฉ ๐˜ง๐˜ช๐˜ฃ๐˜ฆ๐˜ณ, ๐˜ฉ๐˜ช๐˜จ๐˜ฉ ๐˜ท๐˜ฐ๐˜ญ๐˜ถ๐˜ฎ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ช๐˜ฏ๐˜ค๐˜ญ๐˜ถ๐˜ฅ๐˜ฆ ๐˜ข ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ด๐˜ฐ๐˜ถ๐˜ณ๐˜ค๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ).
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Stop aiming for perfection and start making a plan for foods that will fit within your lifestyle. โฃ(๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜น๐˜ข๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ, ๐˜ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ ๐˜ข๐˜ต ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ด๐˜ฐ ๐˜ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฑ๐˜ญ๐˜ข๐˜ฏ ๐˜ข ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ง๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜จ๐˜ฐ๐˜ข๐˜ญ)
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๐„๐ฑ๐š๐ฆ๐ฉ๐ฅ๐ž๐ฌ ๐จ๐Ÿ ๐Œ๐ž๐š๐ฅ๐ฌ ๐ˆโ€™๐ฅ๐ฅ ๐ก๐š๐ฏ๐ž ๐ฐ๐ข๐ญ๐ก ๐ญ๐ก๐ž๐ฌ๐ž ๐จ๐ฉ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Breakfast & Lunches: Pumpkin Oats, Egg Whites, Turkey Sausage & Veggies, Superfood Shake, or Protein Cookie Dough โฃ
Lunches & Dinners: Zucchini noodles with cherry tomatoes and ground turkey, or cauliflower rice or broccoli with eggs & ground turkey โฃ
Snacks: Air-popped popcorn, yogurt bowls, protein fluff, or rice cakes with protein frostingโฃ
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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. โฃ
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ด๐˜ต๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? I get so many questions about nutrition and what I eat so I’m trying to share more. โฃ
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meal prpe

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?
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