Meal Prep and Meal Plan for week of February 16

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Hey everyone,  Food prep went down today in my kitchen and I am SO glad to have it done.  Prepping really is tough work and it takes a while to get it down pat, but once you do it is a life saver and really makes life so much easier.   Today I prepped for the upcoming week.  For those who have been following, you know that I am about to change my diet starting tomorrow, so all of the food prepped is part of my new food plan. Today I fixed

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  • extra lean ground turkey with taco seasoning and stir fry pepper blend
  • baked chicken breasts easoned with Mrs. Dash Original Blend
  • eggs with salsa
  • steamed broccoli
  • steamed rice

I also portioned out oatmeal for the week.  I divided meat and eggs into individual servings.  The veggies will be added to it the night before. I stick 2 days worth of meat in the freezer and I will take them out on Wednesday to ensure that they are ready to eat on Thursday

In order to make meal prep as painless as possible I try to have all of my meats cooking at once.  This saves time.  I also fix my eggs in batches and divide it to save time.  When it comes to steaming my veggies I always  have microwave steam bags like these on hand because they make steaming veggies SO easy.  Speaking of easy, I also use a rice cooker like this one to prepare my rice. It really takes all of the guess work out of boiling rice since it automatically cuts off when the rice is cooked.

I usually eat 6 meals a day and I prep for 4 of those meals.  This week here is a general snapshot of what I will be eating.  Keep in mind, this is set for my body to help reach my goals.

Meal 1- Protein shake, a tbsp of peanut butter

Meal 2- Eggs with salsa, and oatmeal with blueberries

Meal 3, Meal 4 and Meal 5- one of my prepared meats with veggies

Meal 6- tuna with cottage cheese and celery, greek yogurt with PB2 or eggs

Post workout- rice and a shake

I get meal 1 ready to go in a shaker bottle the night before and I decide on meal 6 when I get home in the evening.

If you would like the shopping list for this prep, check it out HERE.

Please don’t hesitate to ask any questions you may have in the comments below.  Meal prep can be confusing at first, but I promise keep at it and you will get the hang of it. You will also really appreciate all of the time it saves you.

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Shopping list for the week of February 16th

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Hey Everyone, Every week I have to sit down and make out my shopping list of foods I need to buy to be ready to prep my food on Sunday.  Obviously everything on my list comes from my meal plan for the week.  Here is what I will be buying this week.  When possible I have linked to the product so that you can see the exact brand I buy

I am currently participating in not only theBodybuilding.com 200k Transformation Challenge but also the Labrada Transformation challenge. So I am following a specific diet to help me reach my goals.

If you would like more information about my challenge plan, check HERE

Be sure to check back to get more info on my diet and meal plan for this challenge!!

Workout Wednesday- shoulders

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Hey everyone!! It is Wednesday, so that means I will be sharing one of my workouts from the week. This week I am sharing shoulders. I have really been concentrating on making shoulder gains lately so for me this is the most important day in my workout week. As always, when completing this workout you should keep the weight as high as you can to be able to complete the listed reps.

1. Superset lateral raises 4 sets of 10 and face pulls 4 sets of 15

2. Shoulder press 4 sets if 10

3. Front raises 4 a sets of 12

4. Shrugs 4 sets of 12

5. Reverse bent flys 4 sets of 12

Hope you enjoy this workout as much as I did!!

Who doesn’t like (Protein) Pancakes?

IMG_3499Hey Everyone,  In the past I have shared with you my Low Carb Protein Pancake recipe.  While I think it is super yummy, there are times (like on a carb-up leg day) when my diet calls for more carbs.   On these days I make clean, higher carb pancakes and they are DELICIOUS.  So here it is, the recipe that I use to make a pancake. (Yes, I only make one, because I have no self control

Ingredients

  • 1/4 cup of oatmeal
  • 1/2 scoop of vanilla protein (I used 1st Step Pro Wellness)
  • 2 egg whites,
  • 1/4 cup of cottage cheese
  1. Put all ingredients into a blender ( I use a mini chopper like this one)
  2. Mix together and prepare like a pancake
  3. Top with ingredients of your choice.  (I used blueberries and sugar-free syrup)
  4. Enjoy

Hope that you think this is as delicious as I do.

If you have any questions feel free to post them in the comments below.

Food Prep and Meal Plan for the Week of February 9th

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Hey Everyone, Today was definitely a struggle but of course I got my prep in. As you may remember from previous posts, I am on a rather strict diet now for the Bodybuilding.com challenge and the Labrada Lean Body Challenge.  I have organized this food prep post by macro-nutrients to give you a little better idea of how I am filling my macros.

Protein

meat

Carbs

  • Oatmeal (Portioned out to be prepared each day)
  • Rice (steamed in my rice cooker)
  • Blueberries
  • Broccoli
  • Spinach
  • Green beans

Fats

  • Egg Yolks
  • Olive oil

In the end a typical day will look like this

  • Meal 1- Protein shake, a fat source
  • Meal 2- Eggs and Oatmeal
  • Meals 3, 4, and 5.  A prepared meat accompanied by a serving of  vegetables
  • Meal 6 Quest bar

I will be using the rice and protein powder post workout.

If you have any questions please feel free to leave them in the comments below.  I have tried to include a link to all possible items so you can actually see what I use.

If you would like to know more about my Challenge Plan, click HERE

If you would like the shopping list for this prep, click HERE

If you would like to know what supplements I will be using in this challenge click HERE

Shopping list for the week of February 9th

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Hey Everyone, Every week I have to sit down and make out my shopping list of foods I need to buy to be ready to prep my food on Sunday.  Obviously everything on my list comes from my meal plan for the week.  Here is what I will be buying this week.  When possible I have linked to the product so that you can see the exact brand I buy

I am currently participating in not only the Bodybuilding.com 200k Transformation Challenge but also the Labrada Transformation challenge. So I am following a specific diet to help me reach my goals.

If you would like more information about my challenge plan, check HERE

Be sure to check back to get more info on my diet and exercise plan for this challenge!!

Week 3 Results for the Bodybuilding.com 200k transformation challenge and the Labrad Lean Body Challenge

Hey everyone, this is coming a bit late, but better late than never, right? Well week 3 has some and gone and I am still up in the air about whether it was successful or not. Don’t get me wrong, it was successful in the fact that I did stick to my plan, and while I was really busy, I somehow managed to get in everything I had to. I was however rather disappointed because I didn’t really see very much of a change appearance wise when I took progress pictures. So since the change really wasn’t there, I had to look for other things to make myself proud. So here is my list of celebrations for the week.

  • I increased my skull crushers to 40 lbs
  • I found out I will be featured on the Quest Nutrition website.  I LOVE Quest bars!!!
  • I got everything in, even though I was SUPER busy
  • I weighed myself in, and was down 6 lbs since starting this challenge (I don’t worry about weight but it was nice to see things are changing)

Now I am focusing on staying positive, because I know if I keep on the path, and trust the plan, change will happen!!

Want more info on my challenge plan click HERE!