meal prep

meal plan: week 2

Alright, since you asked for more, here it is - another ‘what we eat’ meal plan share.

In need of intro and more background on how and why I plan and meal prep? Check out my first post in this series.

PLANNING PROCESS

We were out of town the weekend I came up with this meal plan, so I did my brainstorming Sunday morning over breakfast in Jersey, made a stop at Trader Joe’s by my parents before hitting the road, and then swung by the grocery store once we got back to Baltimore for last minute things. I kept things plain and tried to select meals we could easily piece together rather than using recipes.

Could I have just come home and not worried about what we were going to eat? Sure. BUT, with such a hectic schedule this would mean needing to eat out a ton during the week ($$$) and likely eating minimal veg. The bit of extra effort is worth it to me when I consider the alternatives. This isn’t all fun, but our health is one of my biggest priorities, so I do it anyway.

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week 2: what we eat in a week

BREAKFASTS

  • Hard boiled eggs (in the Instant Pot) (2 per serving) eaten with….

  • Blueberry baked oatmeal (used coconut sugar instead of brown sugar for lower glycemic index) - made recipe as written so we had 6 pieces, enough for 3 days. Once it ran out we ate HBE with english muffins which we had in the freezer and made….

  • Breakfast sandwiches for Friday (2 eggs + cheese on an english muffin)

MEALS

I select 2 meals that will incorporate our starch, protein, vegetables, and fat. We batch cook (large portions) so that we are fed from it ideally 3-4 times each. If this requires me to cook a larger protein portion than stated in the recipe I will increase some of the spices slightly.

  • Instant Pot Carnitas + corn tortillas (to make tacos) + sour cream + salad (tomato, feta, avocado)

  • 2 lb peeled, deveined shrimp (cooked from frozen; 1 serving = 9-11 pieces of 21 to 30 count shrimp) + whole wheat spaghetti (1/2 c) with wilted spinach + zucchini + EVOO + parmesan cheese

  • Cubed and roasted sweet potatoes to have in the fridge for as needed

BACK-UP MEALS

We needed some backup protein to make it through the end of the week…

  • 2 Hot dogs (nitrate free, like Applegate farms) OR 2 chicken sausage paired with leftover veg + cooked cubed sweet potato OR salad

SNACKS

I pack us each a morning and afternoon snack. These are snacks we had on hand that I mix and match each day based on each of our needs.

  • Yogurt + almonds

  • KIND bar or Health Warrior Chia Seed Bar

  • Rice cakes + cheese stick

  • Grapes, frozen mango and strawberries (snack or dessert)

  • Kodiak Cakes muffins (made from mix)

Was this useful? Is there a different format you want to see or other ideas you need? Let me know!!

meal plan: week 1

Hey there, friends. On Sundays I often share things I am cooking over on my Instagram stories. After a few requests for meal plans and a deeper dive into what I eat I decided to share more. While I don’t work off of strict meal plans, I do use meal planning of our food for the week to shop and then cook accordingly. A lot of you said you wanted to see this IRL, so here is my first attempt at sharing how I plan and feed myself and my fiancé each week. I do a bunch of cooking on Sunday. Dustin takes over on Monday nights and cooks whatever is left to do while I teach group fitness classes. Sometimes we need to cook a quick veg or protein on a Tuesday or Wednesday, and do so as needed.

P.S. I don’t have diet restrictions (except higher FODMAP items) however, if you do, simply choose a substitute or eliminate foods as needed. For instance, if you don’t eat fish, choose cubed chicken instead. Don’t eat broccoli? Use asparagus. Can’t have wheat? Choose a GF option.

Okay, lets get to it.

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planning process

I sit down Saturday or Sunday and talk with Dustin about his week. Are there any days we won’t be home for dinner? Maybe he has a work lunch planned. Maybe we have a date night. Maybe I have plans with friends. I take these things into consideration as I plan for Monday breakfast - Friday lunch. Friday dinner is rarely prepped food. Usually we think of something yummy we want and one of us stops at the grocery on the way home. If there is any food left in the fridge we try to finish it off for Saturday’s lunch. I am also considering our time to cook, if we are out of town for the weekend I am usually selecting easier meals that use more quick cook freezer items.

week 1: what we eat in a week

This particular week he had lunch plans one day and I did not eat dinner at home another day so we only ended up requiring one back-up meal.

breakfasts

I usually choose a breakfast that will get us through 4 days and then Friday we usually put together an egg sandwich or something of the sort. It helps us not get bored. We always have extra eggs in the house.

Meals

I select 2 meals that will incorporate our starch, protein, vegetables, and fat. We batch cook (large portions) so that we are fed from it ideally 3-4 times each. If this requires me to cook a larger protein portion than stated in the recipe I will increase some of the spices slightly. We do not cook a hot meal each night. It is too much work and planning and our schedules are pretty packed. Who wants to cook after a long day? Not this girl.

  • Ginger beef stir-fry (used just over 2 lb beef)+ stir-fry rice noodles (prepared according to package) + Stir fry vegetables (did not mix with the noodles for prep or storing)

  • Curried chicken salad (about 2.5lb chicken) bowls with roasted cubed sweet potato (cooked 2 large) + chickpeas + roasted broccoli + shredded cabbage (was leftover from stir-fry recipe) + feta + arugula

Back-up Meals

I have an idea of what my back-up meals will be based on whats in the freezer and pantry or leftover. I also always have lettuce in the house because you can make a salad with anything.

  • Tuna salad w/ lettuce on Dave’s Killer Bread

Snacks

I pack us each a morning and afternoon snack. These are snacks we have on hand that I mix and match each day based on each of our needs.

  • Yogurt + almonds

  • Tumeric quinoa (made in IP, stove top option included in link)

  • KIND bar or Health Warrior Chia Seed Bar

  • Rice cakes + cheese stick

  • Grapes, frozen mango and strawberries (snack or dessert)

  • PB&J on thin sliced Daves Killer Bread


Let me know if this post set up is useful. Let me know what else you do or don’t want to see. I am going to try to start posting these regularly and I am open to adjusting the format until it works for you! Prefer to see all links at the end in one place? Link to the exact products when applicable? LMK!!! I want this to help you!

Post-Workout Nutrition: Refueling with Beef (sponsored)

It’s that time of year where new workout routines and gym memberships are motivating us to get moving. Remember, building a new lifestyle requires consistent commitment to habit changes. While small changes are key, it is important that as we succeed, we build on the habit. For instance, maybe you are really loving your fitness goals, but haven’t quite figured out the food piece. I often hear clients express their frustration at increased hunger related to their workouts and frequently the sub par eating habits that persist. Unfortunately, working out on its own isn’t enough to change your body and health. What we eat, particularly after we exercise, matters.

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post-workout

Post-workout we want complex carbs which will help to refill our energy stores, and preserve muscle from being broken down. Complex carbs might include whole grains, or starchy vegetables like sweet potatoes, or fruit. Of course, protein is key for building strong bodies. Protein helps us maintain muscle we have and build new muscle. Quality protein also helps with meal satisfaction, which can help limit nighttime snack cravings.

When it comes to eating post-workout, I love refueling with beef. Beef is a nutrient-dense food that provides 10 essential nutrients including iron and about 25 grams of quality protein to help us recover.

Important note: Beef can only be claimed as “LEAN” if the cut of beef is less than 8.5 grams (g) total fat, 3.8g or less saturated fat, and less than 80 milligrams of cholesterol per 85g serving (about 3 ounces by weight).
Find out more about beefs nutrient profile here.


refuel

With your new workouts taking up more of your time, you want meals that are simple and easy to make ahead. Here are some ideas to keep you fueled and strong.

Lightened up spaghetti and meatballs

Protein: Use a lean ground beef (at least 95% lean ground beef) mixed with defrosted frozen spinach and italian spices to form simple meatballs that you can bake in the oven at 400 degrees for about 20 minutes.

Carbohydrate: Balance a serving of whole grain or legume based pasta (~1c cooked) with plenty of vegetables. I like to add spaghetti squash or zucchini noodles to keep my carbohydrate portion moderate.

Top with your favorite marinara sauce and cheese for a satisfying meal.

Pair lean beef meatballs with veggie noodles mixed with whole grain noodles

Pair lean beef meatballs with veggie noodles mixed with whole grain noodles

Taco salad

Protein: Use a lean ground beef with your favorite taco seasoning! Talk about satisfying!

Carbohydrate: Add brown rice (~½ c) to the salad for your carbohydrates.

Add plenty of veggies including leafy green lettuce, corn, peppers, and avocado! This satisfying meal is the perfect refueling meal you will actually look forward to eating!

Here are some great snack ideas

Beef jerky + mixed nuts. This is my favorite daytime snack, especially after a morning workout. I know my body is constantly rebuilding all day long, and even more so after a tough workout. Including some protein from beef jerky into my snacks helps me support that process.

Fruit and cheese. A cheddar cheese stick provides about 8 grams of protein. Pair that with fruit can serve as a great post workout snack to tie you over until your next meal, or a great midday snack after a tough morning workout.

So let me know, how do you prefer to refuel after a tough workout?


Post content is sponsored by the Northeast Beef Promotion Initiative, a contractor to the Beef Checkoff Program. All opinions and meal ideas are my own.