Food prep and Meal Plan for Week of March 9th.

Prep-once-eat-healthy-all-week

Hey Everyone!!! The weirdest thing happened yesterday.  I mean so weird that I never thought I would be saying it.  I was so content with my meal plan last week that I completely forgot to have a cheat meal yesterday.  That never happens!!! But I think that is a good sign so I am sticking with the same exact meal plan from last week.  Here is what I prepped today…

Food Prep and Meal Plan for the week of March 2 | Tabatha’s Journey to Forever Fit// // //

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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- 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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High Protein Peanut Butter, Apple Parfait

Hey Everybody!!! I know  I can’t be the only one out there who loves having an apple with peanut butter.  In fact I love anything with peanut butter. The only problem is, sometimes I do not have enough fat in my allowed macros to be able to include the massive amounts of peanut butter I need….well maybe want.  So I am always on the hunt for ways to get the same flavors that I love while still having a meal/snack that will fit my macros. Recently I have incorporated a Peanut Butter, Apple Parfait into my meal plan and I LOVE it.  As I am sure you will too, here is the recipe

Ingredients

  • 1 small apple
  • 1 tbsp. PB2
  • 1/2 cup Plain non-fat greek yogurt
  • 1/2 scoop Vanilla Protein Powder
  • 1 little packet of  sweeteer

Step 1-Cut the apple into bits sized pieces

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Step 2- Add yogurt

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Step 3- Add protein powder, PB2 and sweetener

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Step 4- Mix well and top with toppings of your choice.  I topped mine with homemade Flax seed granola (click HERE for recipe)

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While as you can see below, this recipe is a bit higher in sugar than I normally like to have, but the majority of the sugar comes from the apple. Hope you enjoy!!!

  Calories 190.0
  Total Fat 1.9 g
  Saturated Fat 0.6 g
  Polyunsaturated Fat 0.1 g
  Monounsaturated Fat 0.0 g
  Cholesterol 30.0 mg
  Sodium 140.5 mg
  Potassium 182.5 mg
  Total Carbohydrate 21.1 g
  Dietary Fiber 3.5 g
  Sugars 15.5 g
  Protein 23.3 g

Low Carb Protein Brownie

Hey Everyone!!! I am so excited to share this recipe with you.  I am always looking for ways to create some chocolaty deliciousness that is low carb and pretty low calorie. I was experimenting the other day and I came up with this….

brownie

Obviously I topped it with my FAVORITE thing ever, peanut butter

This recipe is so quick and so simple with very few ingredients. With out further adieu…

Ingredients

  • 2 egg whites
  • 1 tbsp of fat free cottage cheese
  • 1 tbsp cocoa powder
  • 1/2 scoop of protein powder (chocolate or vanilla either one works)
  • 2 tbsp of sweetener of your choice
  • dash of baking soda
  1. Mix all ingredients in a blender. (I use a small food chopper like THIS)
  2. Spray a coffee mug with non stick cooking spray and pour in the mixture.
  3. Microwave for 30 seconds (It will get really tall)
  4. Let settle and microwave for 30 additional seconds
  5. Top with topping of your choice and enjoy!!

Here are the nutrition facts for what I prepared.  Keep in mind, nutritional info could vary slightly depending on the protein powder you use.

Calories 111.4
  Total Fat 1.9 g
  Saturated Fat 0.9 g
  Polyunsaturated Fat 0.0 g
  Monounsaturated Fat 0.2 g
  Cholesterol 32.5 mg
  Sodium 246.1 mg
  Potassium 167.3 mg
  Total Carbohydrate 5.9 g
  Dietary Fiber 2.0 g
  Sugars 2.1 g
  Protein 19.3 g

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.