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meal plan march 17, 2014

One of the things I quickly learned about continuing a healthy lifestyle as a mother is that planning and preparation are KEY. I was given the go-ahead at 3-weeks post-partum to start working out again (albeit VERY modified) and I was super excited to start the all-new 21-Day Fix program to help me get started. It started out well but half-way through went downhill due to lack of planning. My son would oftentimes only be consoled if held making it impossible for me to make meals when my husband wasn’t around and I wound up relying on protein bars and then overeating later in the day. In the end, I knew that if I wanted to achieve my goal of getting to 20% body fat I was going to have to get back into the habit of planning and prepping both my meals AND my workouts.

To help me stay accountable, and to give you all an idea of just how easy it is to do this when you commit to it, I’ll be devoting each Monday to showing you my meal plan for the week and how I meal prep!

I do my best to make meal planning as simple as possible. In short, I only plan for three days (Monday through Wednesday) and then I just repeat those meals from Thursday to Saturday and leave Sunday open as a “rest” day. If you don’t mind repeating meals I HIGHLY suggest this route as it makes everything so much easier!

Also keep in mind that at ANY time I’m feeling snacky (re: at night) I have a nice big supply of grape tomatoes and sugar snap peas available. I don’t plan this into my week as it’s a given and what I consider a “free” food!

March 17 – 13, 2014

Monday/Thursday

Breakfast – Overnight Oats with banana, PB2 & cinnamon

Lunch – Scrambled eggs & salad (topped with chopped almonds, grapeseed oil and balsamic vinegar), 1 slice bread with 1/2tbsp pesto

Dinner – Tilapia over kale and tomatoes*

Snacks – Strawberry Shakeology, apple, no-bake nut butter protein bar (made with Shakeology)

Tuesday/Friday

Breakfast – Overnight Oats with banana, PB2 & cinnamon

Lunch – Dijon Tuna Pocket* & salad (topped with chopped almonds, grapeseed oil and balsamic vinegar)

Dinner – Tempeh Scramble*

Snacks – Shakeology, cottage cheese with diced apple

Wednesday/Saturday

Breakfast – Overnight Oats with banana, PB2 & cinnamon 

Lunch – Sprouted quinoa & rice over spinach

Dinner – Out for dinner with friends (Wednesday), Dijon Tuna Pocket & salad (topped with chopped almonds, grapeseed oil and balsamic vinegar)

Snacks – Shakeology, no-bake nut butter protein bar (made with Shakeology)

Recipes can be found in the Focus T25 Nutrition Guide

 

Meal Prep

Meal Prep March 17, 2014

When it comes to meal prepping, I do my best to prep anything that won’t go off throughout the week and because I work from home, I don’t want to eat out of containers all the time so I put it all into larger containers.

For instance, this week I meal prepped my Overnight Oats (but didn’t add the PB2 or banana although next week I’ll add the PB2), scrambled eggs, salad toppings (re: chopping up the almonds and slicing the carrots in the food processor), tilapia and kale, protein bars, tuna salad, tempeh scrambled and the sprouted quinoa and rice. The only things I need to actually assembled this week are my shakes, salad (although I could easily add the toppings to the salad as is but I know Alan will want to dictate his own toppings) and slice my apple.

And no, it didn’t take me hours to prep. Because I kept it all simple (re: no elaborate recipes) it took less than two hours and that included having to take care of a fussy baby for about 20 minutes.

Successful meal prepping requires commitment and ease. If you decide to have a different recipe for EVERY meal or use complicated recipes, you’ll quickly give up because it’ll take you HOURS to do. Stick to recipes that have few ingredients and take little time to make, double up your meals when possible and make the commitment to doing it EVERY week!

 

Have fun with your meal planning and prepping. Know that putting in a little time once per week will save a TON of time later, especially on those days when you’d rather order out than make dinner. Nothing busts that excuse like a pre-made meal!

Comments

  1. Stephanie says:

    Do you use regular yogurt or greek yogurt?

  2. Your comment is awaiting moderation.
    Your meal prep looks A-M-A-Z-I-N-G! Meal prep has changed my life so much! I actually just made a little free guide– if you’re interested, although it looks like you’ve got it covered :)

    http://bethleahnutrition.com/eat-fat-get-slim/

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