Time to Meal Prep!

Pick a date of the week. Plan your workout days and rest days. Grab your grocery list. Head to the grocery store. Start your week off right!

Follow these easy steps to get you started:

Step 1: Pick a day – It all depends on your schedule, but based on my schedule, I go grocery shopping and meal prep on Sundays.

Step 2: Know your numbers. Plan how many meals you need to make per week. Every week varies based on your schedule and how many people you are prepping for and their schedule. Remember to count the days where you might have lunch meetings or are on vacation.

Step 3: Make a shopping list. Pick the proteins, carbs, and healthy fats you want to have for the week. Mix and match from the categories below and go to town!

  • Proteins: chicken breasts, lean ground beef, pork tenderloin, flank steak, seafood, organic non-gmo tofu, tempeh, pasture-raised eggs, organic yogurt (greek or Icelandic.
  • Carbohydrates: Sweet potato, white potato, cauliflower, zucchini, squash, oats, brown rice, and quinoa, berries, apples, apricots, grapefruit, black beans, garbanzo beans, kidney beans, etc.
  • Healthy fats: coconut oil, olive oil (extra-virgin), grass-fed butter, almonds, walnuts, pecans, pistachios, pumpkin seeds, almond butter, avocado, coconut milk, coconut butter, local organic feta, olives.
  • Vegetables: Arugula, fennel, artichoke, asparagus, beets, bell pepper, bok choy, broccoli, brussel sprouts, cabbage, carrots, kale, leeks, mushroom, onion, spinach, swiss chard, etc.

Thinking about meal prepping, but don’t want to make your own list? I’ve done the hard part for you – Below is a meal prep plan for a week (meal plan designed for one person)!

Grocery List:

  1. Four chicken breasts
  2. One pound of wild caught salmon
  3. One dozen eggs (leftover eggs can be used for the week after)
  4. One pound of ground turkey breasts
  5. Nuts (almonds, pecans)
  6. Coffee (fresh ground, bullet-proof coffee, etc)
  7. Almond milk
  8. 2-4 greek yogurt (preferably 2-4% yogurts)
  9. Any type of berries (strawberries, blueberries, blackberries, raspberries)
  10. Fresh salsa
  11. Two avocado
  12. Black beans
  13. Local organic feta
  14. Broccoli
  15. Sweet potato
  16. Lettuce (spinach, baby kale, arugula)
  17. Brussel sprouts
  18. Olive oil
  19. Balsamic Vinegarette
  20. Spices (Flavor GodPenzy’s Arizona Dreaming’, onion powder, red pepper flakes, dill, basil, cilantro, pepper, pink Himalayan sea salt)
  21. Fresh garlic cloves
  22. Tupperware (BPA-free)
  23. Coconut oil
  24. Grass-fed butter (I use Kerrygold unsalted butter)
  25. Muffin Tins for eggs (muffin tins)
  26. Dijon mustard
  27. One lemon
  28. Stevia (if you want to put it in your coffee)
  29. Zucchini (For zucchini noodles, you’ll need a  spiralizer)
  30. Dressings (Tessemae’s)
  31. Olives
  32. RX Bar

Day 1 (Monday)

  • Breakfast: Eggs (I eat three)
    • Make Smarter breakfast frittatas with muffin tins: You could enjoy a fancy frittata every morning of the week, and only turn your stove on once. The secret? Make-ahead egg muffins! Make several egg muffins in advance (you can store in the fridge for up to five days) so you don’t get bored throughout the week. Wrap them in a paper towel to microwave them so they won’t dry out. Feel free to add fresh vegetables, basil, spices, avocado, beans, feta, salsa, and ground meat to your muffins.
  • Lunch:
    • 2 cups of spinach
    • 1/2 roasted Brussel sprouts
    • 1 chicken breast (cooked in a lemon garlic sauce)
    • Olives
  • Dinner:
    • Salmon cooked in dijon and dill
    • Roasted broccoli
    • Sweet potato
  • Snacks (optional)
    • Hard boiled eggs: Hard-boil eggs in the oven — not in a pot!  To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test run first to ensure your oven doesn’t run too hot or too cold before cooking a full pan of eggs.
    • Handful of nuts (almonds)
    • RX Bar

Day 2 (Tuesday)

  • Breakfast
    • One Greek yogurt with a handful of berries
    • Handful of almonds
    • Bullet-proof coffee
  • Lunch:
    • Ground Turkey Breast (Spiced)
    • 1/2 cup of broccoli
    • 2 cups of baby kale
    • 3T of salsa
    • 1/2 avocado
  • Dinner:
    • 1 Chicken Breast (lemon garlic sauce)
    • 1/3 Sweet potato with 1 tablespoon of coconut oil
    • 1 cup brussel-sprouts

Day 3 (Wednesday)

  • Breakfast:
    • One fresh-brewed coffee with one tablespoon of coconut oil (I mix this in my Vitamix for better consistency)
    • Egg Muffins (Copy Monday)
  • Lunch:
    • 1C ground turkey breast (spiced)
    • 1/2 avocado
    • 1C sauteed spinach
    • 1/3C black beans
  • Dinner:
    • Salmon (cooked in dijon mustard and dill)
    • 1C Broccoli
    • 1/3 Sweet potato with 1/2T grass-fed butter

Day 4 (Thursday)

  • Breakfast:
    • One Greek yogurt with a handful of berries
    • Handful of almonds
    • Bullet-proof coffee
  • Lunch:
    • 2 cups of spinach
    • 1/2 roasted Brussel sprouts
    • 1 chicken breast (cooked in a lemon garlic sauce)
    • Olives
  • Dinner:
    • Salmon cooked in dijon and dill
    • Roasted broccoli
    • 1/3 Sweet potato with 1/2T grass-fed butter

Day 5 (Friday)

  • Breakfast:
    • One fresh-brewed coffee with one tablespoon of coconut oil (I mix this in my Vitamix for better consistency)
    • Egg Muffins (Copy Monday)
  • Lunch:
    • 1 chicken breast with dijon mustard and dill
    • 1/2 cup of roasted brussel sprouts
    • 2 cups of baby kale
    • 8-10 olives
    • 1/2 avocado
  • Dinner:
    • 1 cup Ground Turkey Breast (Spiced)
    • 1 cup of broccoli
    • 1/3 sweet potato with 1T coconut oil

Tricks of the Trade:

  1. For meats, save time by using a crock pot, which can even be left on overnight.
  2. I always buy 2 different kinds of pre-cut veggies (to save time) and roast them in the oven with either grass-fed kerrygold butter or avocado oil. You can add a hint of salt and spices of your choice.
  3. I try to incorporate leafy greens into my lunch and/or dinner daily in order to benefit from the hydrating qualities from these vegetables, which also happen to be nutrient-dense and high-fiber. Remember we want to be eating 7 servings of vegetables per day (1 serving is 1/2-1 cup).
  4. I limit my carbohydrate intake depending on how active I am during the day. If I workout, I usually eat 1 gram of carbohydrate per pound of body weight per day. Days I don’t work out, I try to eat 0.5 gram per pound of body weight per day.
  5. As a general rule of thumb, protein portions should be the size of your palm. You can also buy a cheap scale on amazon to weigh your protein if you want to be exact. I also like using measuring cups to measure out ground meat and vegetables.
  6. I am not a big snacker. If you are getting enough calories and nutrients in your meals, you shouldn’t need to be snacking all of the time. That being said, I usually eat an Rx bar prior to my workout at night.

Don’t leave your planning behind…The sooner you start planning, the sooner you’ll reach your goals.

How are you planning? Leave us a comment and let us know how you like to meal prep or any successes you’ve had with meal planning.

PS. If you haven’t taken your measurements yet, be sure you read the measurements blog post!

-Rachel, BPF

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