Food prep and meal plan for the week of March 23

Prep-once-eat-healthy-all-week

Hey Everyone!!! This week my meal prep is going to be a bit different. I will only work 2 days this week so I will only be preparing some things for 2 days.  Nonetheless, I will be preparing meat for the whole week.

Today I am prepping

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.

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.

I am now doing a Hip Hop Abs challenge group and my meal plan is based on what I need to be successful with this challenge group.

Here is what I will be eating:

Meal 1- (after fasted cardio) Shakeology with a tbsp of peanut butter, and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa

Meal 3, Meal 4 – one of my prepared meats with veggies

Meal 5- High Protein. peanut butter apple parfait (Click HERE for recipe)

Meal 6- Low Carb Brownie with 1 tbsp of Peanut butter (Click HERE for recipe)

Post workout- shake

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 March 2nd

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Hey Everyone!! I had such a great week last week that I am keeping my chopping list basically the same as last week.  There will be a couple of variations. Ok so here is what I will buy for this weeks upcoming food prep

  • eggs
  • chicken breast
  • extra lean ground turkey
  • Unsweetened vanilla almond milk
  • broccoli
  • asparagus
  • spinach
  • vanilla protein powder 
  • Chocolate protein powder
  • cottage cheese
  • oatmeal
  • plain greek yogurt
  • mustard
  • blueberries
  • apples
  • fat free cottage cheese
  • cocoa powder
  • Peanut butter
  • salsa
  • PB2
  • flax seeds
  • Stir Fry pepper blend frozen
  • Mrs. Dash Taco Seasoning

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 coming week!!

Food Prep and meal plan for the week of February 23

Prep-once-eat-healthy-all-week

Hey Everyone!! I won’t lie, I am so excited about writing this.  As some of you may know, I am a teacher.  Last week we were hit with a terrible storm and were out of school for the whole week.  This was really the worst thing that could happen to me.  I am such a creature of habit and I really need routine and structure.  While I still got in my workouts, I fell off track with my food.  This week I am completely changing things up with my meal plan.  The plan you will find below will be what I will be eating most days,  every 3 to 4 days I will be dropping some of the fat and adding in carbs (which will mainly be oatmeal).  I am always excited to start a new plan. It really kind of revamps my energy, so I am sure this will be an exciting week.  So without further adieu,  here is what I prepped this week.

meat

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.

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- (after fasted cardio) Protein shake prepared in a blender with ice, a tbsp of peanut butter, 1 scoop of vanilla protein powder and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa

Meal 3, Meal 4 – one of my prepared meats with veggies

Meal 5- 1/2 cup of plain greek yogurt with 2tbsp of flax seed granola, and wither and apple or blueberries

Meal 6- Low Carb Brownie with 1 tbsp of Peanut butter (Click HERE for recipe)

Post workout- shake

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.

How Flax helped me overcome…

flaxHey everyone!! I know what you are thinking, is it really worth it to spend 5 minutes to read a blog post about Flax seed. Yes it is!!! Because  today I am going to share with you about how flax seed absolutely changed my life.  Just a pre-warning, be prepared for a little T.M.I.

I have always suffered from intestinal issues. Usually when you say that people imagine uncontrollable diarrhea, but in reality I am the complete opposite.  Ever since I can remember I have just not been a regular pooper.  While the average person drops a #2 at least once (if not more) a day, I am more of a once every 1 to 2 weeks type person. I know what you are thinking, that sounds miserable, and trust me it is. For this reason I have been in the hospital, taken countless over the counter and prescription medicines, and been to SEVERAL doctors.  In the end I was diagnosed with a lazy colon or chronic constipation.  I have been on special diets that don’t really seem to work and been on medicines that I couldn’t take for the side effects.  I am constantly on the lookout for things that will help me deal with this issue.

A couple of years ago, when I was off my workout schedule due to an operation, I decided to try The Plan.  Which is another fad diet book.  I really liked the concepts behind the plan  because following the plan would help combat some of the issues I have had for a while (ie constipation, autoimmune disorders).  While I was only able to follow The Plan for a short time during my strength training sabbatical (the food required did not support my active lifestyle) I did take some invaluable information away from it. One of the necessities on the plan is the Flax granola that you have to prepare.  I did not anticipate that I would like it, but since it was a staple, I prepared some before starting the plan to try it. To my surprise, I actually liked it.

Over the course of the next few days I started to LOVE it, not so much for the taste, but for the changes I was noticing. Just by making this small change in my diet, I was starting to become a regular BMer . Yes you read that right, I was having regular bowel movements.  Until this day I rely on Flax seed to help keep me regular.

While I have tagged the Plan website above where you can find their rec here is my variation of the recipe.

Ingredients

  • 2 cups of flax seed
  • 1 table spoon of cinnamon
  • 1.5 cups of water
  1. Put flaxseeds in a bowl and sprinkle cinnamon over the top.
  2. Add water
  3. Cover and place in fridge over night
  4. After at least 12 hours of sitting, spread flaxseed on a baking sheet
  5. Bake for 50 minutes at 275 degrees moving granola several times throughout.
  6. If you wish you can add dried fruit or nuts during the last 10 minutes of baking time

Hope you enjoy!!!