Tag Archives: meal prep ideas

Simple Meal Prep

๐’๐ข๐ฆ๐ฉ๐ฅ๐ข๐Ÿ๐ฒ ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ ๐ข๐ง ๐Ÿ‘.๐Ÿ.๐Ÿโ€ฆ โฃ

โฃI always get asked about how to get started with meal prep. Reality is if youโ€™ve never done it, it can definitely feel overwhelming, but if thereโ€™s one thing Iโ€™ve seen, itโ€™s that the reason most people fail throughout the week (and weekends) is they donโ€™t set up their environment for success. โฃ

Letโ€™s shift your perspective on meal prep. ๐˜๐˜ตโ€™๐˜ด ๐˜ต๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ต๐˜ฐ ๐˜ด๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ณ. โฃ

BUT it doesnโ€™t have to mean that youโ€™re spending hours in the kitchen. In the summer I am all about convenience, so here are some of my favorite meal prep tips to simplify: โฃ

  1. ๐…๐ซ๐จ๐ณ๐ž๐ง ๐•๐ž๐ ๐ ๐ข๐ž๐ฌ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ข๐ง. You can roast frozen veggies in the oven. Frozen is usually just as healthy as fresh produce since itโ€™s typically flash frozen. Look for options that are just vegetables, no sauces. Tear open your bag, pour onto a baking sheet, spritz with a little avocado oil and sprinkle with seasoning. Bake at 350-400 degrees for 20-30 minutes and done. Easy! โฃ
  2. ๐—ช๐ก๐ž๐ง ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ฉ๐ซ๐ž๐ฉ๐ฉ๐ข๐ง๐  ๐ฆ๐š๐ค๐ž ๐ญ๐ก๐ž ๐ฆ๐จ๐ฌ๐ญ ๐จ๐Ÿ ๐ข๐ญ! I always like to batch cook my proteins, crockpot chicken is my favorite, so Iโ€™ll usually make a double or triple portion in the crockpot, save some for the week, and freeze some for later weeks in individual portions. That way I can grab them as I go and defrost in a pinch. โฃ
  3. ๐‚๐จ๐ง๐ฏ๐ž๐ง๐ข๐ž๐ง๐œ๐ž ๐จ๐ฉ๐ญ๐ข๐จ๐ง๐ฌ. You donโ€™t even have to prep if you donโ€™t want to. Sometimes meal prep can be as simple as pulling the chicken off of a rotisserie chicken, stocking your refrigerator with salad kits, buying pre cooked rice or quinoa, stocking up on frozen veggies, etc.. I shared some of my favorite convenient options here!ย 
  4. ๐Ž๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ ๐Ž๐š๐ญ๐ฌ. These literally take 2 minutes and theyโ€™re so simple. Theyโ€™ll last Monday through Friday so you have breakfast done all week and you can be versatile with ingredients and flavors so you donโ€™t get sick of them. โฃ
  5. ๐”๐ฌ๐ž ๐š ๐Ÿ๐จ๐ซ๐ฆ๐ฎ๐ฅ๐š ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ž๐š๐ฅ๐ฌ ๐š๐ง๐ ๐š ๐›๐ฎ๐Ÿ๐Ÿ๐ž๐ญ ๐ฌ๐ญ๐ฒ๐ฅ๐ž ๐ฉ๐ซ๐ž๐ฉ. I prep everything plain so I can mix and match throughout the week. Pick a grain, pick a protein, pick a veggie, pick a healthy fat and you have a complete meal.โฃ

๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ฑ? โฃ

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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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Crockpot Burrito Bowls

This was the perfect recipe to prep ahead for weekly lunches!

Crockpot Burrito Bowls

Ingredients:ย 

  • 1 pound boneless skinless chicken breasts
  • 1ย can diced organic low-sodium diced tomatoes
  • 1 cup low sodium chicken broth
  • chili power, sea salt, red pepper flakes &ย paprikaย to your liking (I just did a sprinkle of each)
  • 1 can organic black beans (rinse & drain)
  • 1 cup uncooked jasmine rice
  • 1/2 cup frozen organic sliced bell peppers (I love the Whole Foods version)
  • 1/2 cup frozen organic roasted corn kernels (also Whole Foods Brand)

Directions:ย 

  1. In your slow cooker layer your chicken breasts, tomatoes, chicken broth and seasoning.
  2. Cook on low 3 hours.
  3. Add in your rice, beans, and veggies and continue to cook on low another 2-3 hours.
  4. While cooking, stir occasionally to make sure the rice cooks evenly and all the way through, if needed you can add more chicken broth during this process.
  5. That’s it! Portion into your lunch servings and let cool completelyย before storing.

If you’re not home while prepping to stir the rice you can also add in pre cooked rice at the end. Simply add in your beans and frozen veggies for the last 30 minutes of cooking.

Makes 6 servingsย 

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Trader Joe’s Copycat Mexican Cauliflower Rice

Are you team Cauliflower Rice? Yes or No? I love it.

This is one of my favorite frozen veggie staples from Trader Joeโ€™s but itโ€™s back ordered until May. So weโ€™re improvising. This was so good and preps perfectly for the week. I paired it with ground turkey and topped it with shredded iceberg lettuce for a bit more volume and crunch. โฃ
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๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ž๐: โฃ
2 bags frozen cauliflower rice โฃ
1 bag frozen sliced bell peppers (or around 3 cups chopped fresh bell peppers) โฃ
1 can no salt added diced tomatoes โฃ
4 tbs. tomato paste โฃ
2 tbs. chopped jalapeรฑos peppersโฃ
Sprinkles of Everything but the Elote Seasoning, Oregano, Pepper, and Sea Saltโฃ
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All I did was mix everything together in a skillet over medium heat. You could really add in any veggies or seasonings you like. Get creative. โฃ
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๐˜”๐˜ข๐˜ฌ๐˜ฆ๐˜ด ๐Ÿผ ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด โฃ๐Ÿ’ƒ
โฃ
Save the recipe for later and let me know if you give it a try!

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Monster Protein Cookie

So many of you requested the recipe so I wanted to share. This was so good!! Not quite a funfetti cookie but great macros and a good swap.โฃ
โฃ
๐Œ๐จ๐ง๐ฌ๐ญ๐ž๐ซ ๐๐ซ๐จ๐ญ๐ž๐ข๐ง ๐‚๐จ๐จ๐ค๐ข๐ž ๐Ÿชโฃ
โฃ
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๐˜”๐˜ช๐˜น ๐˜ต๐˜ฐ๐˜จ๐˜ฆ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ: โฃ
20 grams protein powder (Pictured is with a whey, but I also made it with casein later in the week and it was just as good)โฃ
46 grams liquid egg whites โฃ
1 tsp baking powder โฃ
1 tbs. vanilla skinny syrup (you could swap with stevia and vanilla extract) โฃ
1 packet 100 calorie better oats (could swap with ยผ cup quick oats) โฃ
1/4 cup of waterโฃ
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Mix your ingredients together and let sit in the fridge 2-3 hours to thicken. Mix in sprinkles, chocolate chips, whatever you like and bake at 350 for 15 minutes. โฃ
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SAVE for later and tag me and let me know if you give it a try! โฃ
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๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜๐˜ถ๐˜ฏ๐˜ง๐˜ฆ๐˜ต๐˜ต๐˜ช ๐˜บ๐˜ข๐˜บ ๐˜ฐ๐˜ณ ๐˜ฏ๐˜ข๐˜บ?! โฃ
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P.S. My nutrition VIPS got this recipe first. For all of my monthly supplement clients, I offer small group macro/calorie coaching. You’re always welcome to join us too. Iโ€™ll be opening up 20 spots for our next round in the upcoming weeks! If you want on the waitlist let me know! โฃ