Prep Day!!
PREP
DAY!!
DAY!!
I
especially love Sundays because I get myself ready for the upcoming week.. It
is all about preparing for success!! First thing in the morning, I make my meal
plan for the week. This way, I know
exactly what I need ahead of time. Next is going to the grocery store and
getting all my goodies!! I only get what is on my list, so this prevents any
extra spending. I go home and get right
to prepping my food. I cook everything,
even the meats (yes they stay fine for the week), and separate everything by
meal in PORTION SIZES! That is extremely important! Many people may have something come up or are
late and just throw a huge heaping size of whatever food they have and end up
eating it all because it is there, not even thinking about the extra
calories. So I separate according to
portion sizes so I only have what I need.
especially love Sundays because I get myself ready for the upcoming week.. It
is all about preparing for success!! First thing in the morning, I make my meal
plan for the week. This way, I know
exactly what I need ahead of time. Next is going to the grocery store and
getting all my goodies!! I only get what is on my list, so this prevents any
extra spending. I go home and get right
to prepping my food. I cook everything,
even the meats (yes they stay fine for the week), and separate everything by
meal in PORTION SIZES! That is extremely important! Many people may have something come up or are
late and just throw a huge heaping size of whatever food they have and end up
eating it all because it is there, not even thinking about the extra
calories. So I separate according to
portion sizes so I only have what I need.
For
proteins like fish, chicken, lean meat, I separate into 4 oz sizes. Yes, protein is great for you, but protein is
higher in calories, so you just need to make sure you are getting the right
amount!
proteins like fish, chicken, lean meat, I separate into 4 oz sizes. Yes, protein is great for you, but protein is
higher in calories, so you just need to make sure you are getting the right
amount!
What I
love about veggies is they are a free food!! What this means is you can really
have as much as you want and it will not affect you in a negative way. They are low in calories and even can be used
as a snack in the evening if you are in the mood for a snack!!
love about veggies is they are a free food!! What this means is you can really
have as much as you want and it will not affect you in a negative way. They are low in calories and even can be used
as a snack in the evening if you are in the mood for a snack!!
When I
prepare my meals, I make sure I have my complex carbs (breads, pastas) earlier
in the day when I am moving around and staying active. My oatmeal, whole wheat pasta, bread, and
wheat wraps are usually in my 1-3rd meals. I do 2-3 servings per day of the heavier
carbs. Some people like to stay away,
but as long as they are not refined (processed), they are healthy for you and
you need them for energy!!!
prepare my meals, I make sure I have my complex carbs (breads, pastas) earlier
in the day when I am moving around and staying active. My oatmeal, whole wheat pasta, bread, and
wheat wraps are usually in my 1-3rd meals. I do 2-3 servings per day of the heavier
carbs. Some people like to stay away,
but as long as they are not refined (processed), they are healthy for you and
you need them for energy!!!
YUMMO!!!!
I always make my meal plan so I can keep myself accountable during the week!!
This is part of my lifestyle, but also now my job! I love to do this, especially to post in my challenge groups to give ideas and for people to use it as a guide for themselves.
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Meal 1
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Shakeology w PB2 almond milk
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Shakeology w PB2 almond milk
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Egg whites , turkey sausage and ¼ c oatmeal
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Egg whites, turkey sausage ¼ c oatmeal
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Shakeology w PB2 and almond milk
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Egg whites, ¼ c oatmeal
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Egg whites, ¼ c oatmeal
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Meal 2
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1 green apple w ff string cheese
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1 green apple, 1 ff string cheese
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1 oz almonds ff string cheese
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1 oz almonds ff string cheese
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Yogurt with fresh fruit drizzle with
pure maple syrup |
1 oz almonds, ff string cheese
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1 oz almonds, ff string cheese
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Meal 3
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Chicken salad made with greek yogurt
on lentil chips, spinach salad w feta, cranberry, walnuts, vin oil |
Chicken salad made with greek yogrt on
lentil chips, spinach salad feta, cranberry, walnuts, vin oil |
Mexican salad w meatless crumbles/
Spinach, black beans ff shred cheese,
salsa, peppers |
Mexican salad w meatless crumbles,
spinach, black beans ff shred cheese, salsa, peppers |
chicken salad on whole wheat wrap,
veggie stir fry |
Shakeology w PB2 almond milk
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Chicken salad with spinach , tomato, feta,
cranberry, walnuts, vin and oil |
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Meal 4
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Mixed edamame and goji berry, 2 hard boiled eggs without yoke
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Mixed edamame and goji berry, 2 hard boiled eggs without yoke
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Veggies w hummus
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Shakeology w PB2 and almond milk
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Veggies w hummus
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Westons 1st Birthday party-
OFF MEAL, making veggie pizza w whole wheat crust, fruit salad, lean burgers/dogs, taco salad |
Lentil chips w chicken salad made with
greek yogurt |
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Meal 5
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Turkey burger w veggie stir fry
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Turkey burger w veggie stir fry
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Spinach salad w chicken, cranberry,
walnuts, feta, oil n vin |
Wedding- ordered chicken will have
vodka with water and lemon to drink |
Mexican salad w meatless crumbles
spinach ff shredded cheese black beans |
Broccoli/cauliflower salad made with greek
yogurt, ff shredded cheese, turkey bacon |
Broccoli/cauliflower salad left over
with lean burger |
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Meal 6
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Raw peppers w hummus
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Raw peppers w hummus
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2 hard boiled eggs without yoke
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2 hard boiled eggs without yoke
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2 hard boiled eggs without yoke
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Shakeology w PB2 almond milk
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