I recently posted a picture on my Facebook page of my meal prep for the week & immediately inquiring minds wanted to know just what I plan for food and how a typical day looks for me. First off, I’m a creature of habit and I can pretty much eat the same things everyday with the exception of dinner and even then I just rotate through the usuals.
Now being that this is a healthy lifestyle blog, I try to keep all of my food healthy and I design it based on what works for me and my goals. What works for me, may not work for you but you are welcome to use some of the recipes I have found.
I eat 5 times per day & this is pretty much what it looks like:
Meal #1 (pre-workout): Egg white omelette with onions and green pepper along with a side of roasted sweet potatoes
Meal #2 (post-workout): Isagenix IsaLean Pro protein shake with added ground flax, Just Great Stuff powdered peanut butter & Nativa raw cacao powder
Meal #3 (lunch): Mixed organic greens salad with broccoli slaw & 1 serving of balsamic vinaigrette dressing plus a lean meat (see Tomatillo Chicken below).
Meal #4 (PM snack): Almond Protein Muffin (recipe below)
Meal #5 (dinner): 6 oz of lean protein (chicken, steak, or ground turkey) and half a plate full of non-starchy veggies
Sometimes I swap out frozen veggies for the salad at lunch and my PM snack will vary. I found the muffin recipe from a site I subscribe to so I thought I would try it out this week. Usually I’m munching on a serving of unsalted mixed nuts.
On the dinner menu this week:
Sunday – Chicken Pizzaioli (Busy Girl Healthy Life Cookbook)
Monday – Italian Marinated Chicken (Busy Girl Healthy Life Cookbook)
Tuesday – Taco Salad (made with ground turkey)
- 1lb ground turkey
- Taco Seasoning
- Shredded Cheese
- Romaine Lettuce
Wednesday – Cilantro Lime Marinated Steak
- 3 Tbsp Olive Oil
- 1 cup fresh lime juice
- 3 Tbsp minced cilantro
- 2 cloves garlic, minced
- 1/2 tsp cumin
- 3/4 tsp ground sea salt
- 1/4 tsp ground pepper
- Marinade overnight for best results and grill to desired doneness. Best to choose a lean cut of beef.
Thursday – Leftover Night
Friday – OPEN – we grocery shop on Friday, so this day is usually planned later in the week
I hope this gives you some ideas of how simple meal planning can be. Don’t over complicate it! All you need is some lean meat, a good marinade and some nice veggies and voila you have dinner!
As for lunches, my staple is Tomatillo Shredded Chicken which is just 2.5 lbs chicken breast and 1 jar of Sprouts Tomatillo Salsa. Cook in the crockpot for 7-8 hours on low and you have a week’s worth of lunches for yourself.
And as for the muffin recipe:
Almond Maple Muffins
- 4 cups almond meal
- 2 scoops whey protein powder (unflavored or vanilla) – I used vanilla (IsaPro)
- 1 tsp salt
- 1 tsp baking soda
- 1 tsp baking powder
- 1/4 cup xylitol or 4 Tbsp coconut nectar sweetener – I used the coconut sweetener which I found at Sprouts.
- 5 eggs
- 1/2 cup water
- 1 1/2 tsp maple extract – I used almond extract because I couldn’t find a natural maple extract. You could also use vanilla.
Mix wet and dry ingredients separately and then combine in a large bowl. Line 12 muffin cups with paper cupcake holders and fill just about to the top with the mixture. Bake at 300 for about 25 minutes or until toothpick comes out clean. Immediately remove from pan and let cool.
Feel free to ask any questions. I love to share my ideas with others so they can also start their healthy lifestyle!