Category Archives: Meal Prep Ideas

Meal Prep Part 3

I’ve noticed a trend in the fitness/health community on social media. A lot of people make meal prep way harder than it needs to be, and that simply ain’t sustainable. I don’t know about you but between being a mom and working I don’t want to spend hours in the kitchen preparing meals. I’m the queen of lazy meal prep and this week was one of my favs!

  1. 6 eggs and 6 egg whites with diced onions, peppers, tomatoes, low fat shredded Mexican blend cheese, and green onions. I kept this in the fridge to cover breakfast for the family for the next three days but you could also spoon a serving onto a whole wheat tortilla and add a strip of turkey bacon or a serving of turkey sausage crumbles, wrap it up with plastic wrap, and store it in the freezer for a quick breakfast on the go!
  2. Large batch of brown rice with tomatoes, peppers, green onions, and lime. This was used for the stuffed peppers I prepared and the leftovers went with whatever lunch or dinner option I was having that week.
  3. Stuffed green peppers. Cut off the top of the pepper, gut the inside, and fill with whatever you want! I chose the brown rice mix, black beans, red onion slices, and a sprinkle of low fat shredded Mexican cheese. I wrapped each one individually in foil. I saved three in the freezer and three in the fridge. When I was ready to eat one I put it in the oven for 30 minutes on 375 degrees. When I ate the last one in the fridge I put the three from the freezer into the fridge to thaw.
  4.  Low fat ricotta stuffed shells in the slow cooker. Paired it with a side of steamed broccoli and a piece of garlic bread. Surprisingly high in protein!

This prep knocked out half of my week’s breakfast with the egg scramble and the rest of my breakfasts included proats. Lunch was covered with stuffed peppers and I had two nights of dinner covered on the stuffed shells. Another two nights of dinner I threw some chicken into the oven on foil (no clean-up!) with taco seasoning and topped it over the leftover rice. The other two nights Thom made his homemade pizza. Boom! I spent two hours preparing meals on Sunday and that left me only needing to cook one night all week. Meal prep rules.

For further ideas check out my meal prep tab.

Meal Prep for a Weekend Away

This weekend we went out of town for my cousin’s wedding. I just love weddings! So much joy and FOOD. I wanted to be able to enjoy myself at the wedding and be a bit more flexible, meaning I wasn’t going to bring my scale and I definitely was going to have a drink or two. Doing so meant I needed to stay 100% on track the rest of the trip. So I decided to prep some meals for Thomas and I. Here’s what we brought:

road trip meal prep for iifym

We left Friday morning, before heading out I made some protein oatmeal.

We stopped for lunch at Sonny’s BBQ. I had the pulled chicken, a side of baked beans, and a piece of garlic bread. It all fit my macros. 🙂

For a snack on the road I had chocolate cherry Greek yogurt.

For dinner I had the sausage and pasta dish. It was two pieces of chicken sausage, 1/2 cup marinara sauce, 3 oz penne pasta, and a serving of parmesan cheese. Came out to be something like 11f/40c/35p. I needed more protein to fill so I ordered a chicken breast from room service.

For dessert I had a Clif Builder protein bar. Macros hit! I even went to the hotel gym and got my workout in!

The next day was wedding day. For breakfast I had my prepped meal of chicken sausage, diced potatoes, and eggs.

For a snack I had a banana.

For lunch I had a grilled chicken sandwich plain from Zaxby’s and ate two of Thom’s fries. 🙂

At the wedding I skipped the appetizers as to not graze and accidentally go over. I did enjoy two very strong jack and diet cokes. I logged the jack as 4 oz to be safe. Remember, alcohol does have carbs! To figure this out you need to divide the calories by 4 and that’s your carb amount.

The dinner was buffet style. I filled my plate with chicken and a little pulled pork, then I had a small side of penne alfredo and guestimated the macros.

I skipped the cake and had another protein bar when I got home. Boom! Feeling good.

Sunday we drove back home. I had breakfast at the hotel and order the “healthy start” sandwich which was egg whites, spinach, and turkey breast on an English muffin.

For lunch I had my Boar’s Head buffalo chicken (best deli meat eva!) sandwich with low fat mayo and low fat provolone cheese.

For a snack I grabbed a grilled chicken go wrap from Wendy’s.

Another protein bar because they’re too dang good.

We enjoyed dinner at home. I ordered a pizza and ate the rest of the grilled chicken I had prepped.

I kicked butt! It feels great to have a fun weekend away and still stay on track. Win win! The prep only took me an hour max. Sausage is great because it’s simple to cook. I threw the diced potatoes in the oven and cooked the pasta all at the same time. Easy peasy!

 

 

Meal Prep Part 2

iifym food prep

Each week I prepare some foods to hold me over for the week. It takes 2-3 hours of my Sunday or Monday afternoon but saves me tons of time during the week! The beauty of IIFYM is the flexibility so I do not prep full meals, instead I prep a few proteins to keep on hand and sometimes I’ll prep a few other options. Here’s what I did today:

  1. Tuna salad for lunch (4 cans tuna, 1/2 cup plain Greek yogurt, 2 tbsp light mayo, salt & pepper, chopped carrots, celery, & onion): Throw it in a low carb/high fiber wrap or pita pocket with some veggies or if I’m low on carbs I’ll just toss it on a bed of lettuce
  2. Turkey & swiss roll-up (I used this recipe but made it more macro friendly by doing turkey breast and low fat swiss and the sauce on top was just mustard with a little brown sugar): I made these for my husband for lunch but was able to fit a few in. Week baked half early in the week and then the other half later.
  3. Shredded buffalo chicken for dinner (2lbs chicken breast & half a bottle Sweet Baby Ray’s buffalo sauce thrown in the slow cooker for 8 hours then shredded): This is a staple in our house because it’s so easy! To switch it up sometimes I’ll do bbq sauce, zesty Italian dressing, or salsa instead of buffalo sauce. Throw it in a bun with Alexa’s 98% Fat Free crinkle fries or on a bed or lettuce.
  4. Salsa chicken for dinner (2lbs chicken breast & jar of salsa slow cooked for 8 hours): I made this the day after I made the buffalo chicken. I was craving pasta so right before it was done I threw in some fat free cream cheese, cooked up some whole grain pasta, mixed it all together and OH MY GOD! So delicious.
  5. Protein chocolate chip banana bread (My muffin recipe made in a bread pan): I had some brown bananas and my mom is staying with us, so I whipped this up! She was pleasantly surprised.
  6. No bake pumpkin pie cheesecake with added protein: I also made this for mama and the whole fam gobbled it down in one night!

The slow cooker saves me a ton of time in prep so over the span of two days I spent maybe two hours putting all this together. If I’m being real lazy I’ll even use slow cooker liners to avoid cleaning that big ole pot. What’d you prep this week?

Meal Prep for IIFYM

Check out my meal plans designed for IIFYM.

IIFYMmealprep

You’ve probably seen fitness blogs or social media accounts posting pictures of 100 meals prepped for the week. You’re probably thinking “oh, that looks cool! I’ll try that”. Then you try it and realize it takes a lot of work, a lot of tupperware, and after 4 days your food isn’t fresh and you’re tired of the same thing. Well lou and behold the IIFYM meal prep! This is how I prep each week to stay on track…

The beauty of IIFYM is that you don’t need a set meal plan to be successful. I give meal plans on my blog as ideas for people as well as for those who are busy and don’t have time to think out meals for the week themselves. The point is to help you get creative with what you can make.

The most important thing you should do is make sure you have some lean protein on hand. Since IIFYM is all about flexibility in your diet you don’t need to be eating the same thing. I make sure I have a 1lb or 2lbs of chicken breast (or other lean meat) ready to go so I can throw it on top of a salad, have it with some pasta, dice it up and make a chicken salad sandwich with Greek yogurt instead of mayo, or use it in my dinners like casseroles or soups.

Another thing I like to have prepped is my “bro meal” of the day. Click here to see a sample day of IIFYM meals I eat. Usually meal 3 is my bro meal, which means it’s lean and filled with micros (nutrient dense). I like to have this meal ready so I don’t have any excuses not to eat it. Usually I will have two different options of this meal each week. I will make the first option Sunday and the second Wednesday so it stays fresh.

Here’s a breakdown of the meal prep pictured above:

  1. 1lb grilled chicken breast marinated in honey mustard dressing. I used this during dinner and made a few variations of salads, had it with some potatoes & corn, and one night I threw it in some pasta.
  2. 1lb buffalo chicken (I used half a bottle Sweet Baby Ray’s) cooked in slow cooker then shredded. I used this for my lunch option aka bro meal and put it on some whole grain bread with a cup of tomato soup and broccoli. I also did a few “pizzas” using a low carb wrap, then put some chicken on top with red onions and 2% mozzarella cheese. Toast in oven for 5 mins.
  3. Steamed broccoli. This went with my buffalo chicken sandwiches and pizzas. To the far right you’ll notice a sauce. This is simply Greek yogurt with some seasoning very similar to the dry ranch packets. I like to toss my broccoli in this. YUM.
  4. Corn on the cob. This was actually leftover from grilling we did over the weekend. I paired with some of my dinners.
  5. Boiled potatoes. Great carb to have around. I used it with the chicken for dinner a few nights and also diced them up to go with my eggs in the morning.
  6. White chocolate cranberry protein balls. Awesome snack or dessert.
  7. Greek yogurt and ranch sauce. As stated above, I’ll toss my broccoli in this sauce. Also a great dip for the carrots I had.

All in all this took maybe 45 minutes of prep with clean-up (not including cooking time). I let the grill and slow cooker do most of the work. Easy clean-up with those two appliances! The protein balls are SUPER easy to make and take no baking. This was all done on Sunday and on Wednesday I browned some ground turkey to use for the rest of the week’s “bro meals” and also a dinner option. I made ground turkey, spinach, and sweet potato fries for lunch and made a light cheeseburger pasta for dinner. Having my meats and veggies ready to go is so helpful for sticking to my diet and goals. I hope this helped!

Further meal prep ideas can be found in the meal prep tab.

Don’t forget to check out an example of a day of IIFYM here. If you’re new to IIFYM check out my post here.

 

 

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