Set yourself up for fitness success by having healthy food on hand ready to go! Cooking my food on Sunday for the 5 day work week is the best way to help me stay on track. Still, don’t let this full meal prep intimidate you. Even cooking lunches ahead of time can help you save you time in the long run. Really, it’s not that hard either. It just comes down to setting time aside to grocery shop & cook some of your healthy favorites!

Take a look at my groceries:

healthy groceries

Emptying all the bad food out of the fridge and filling it with all-natural goodness is the first step to getting started.

Here’s a look at all my meals for the week. I included 21 Day Fix container info for anyone doing that program.

five day meal prepMeal 1 (Breakfast): Shakeology with smoothie bags (mixed berries & spinach) and 2 tsp. almond butter (1 red, 1 purple, 1 green, 2 tsp.) 

Meal 2 (Snack, not shown): Oatmeal with half a large banana & cinnamon (not shown) (2 yellow, 1 purple)

Meal 3 (Lunch M/W/F): Spiralized zucchini with shrimp, baked sweet potato & an apple (1 red, 1 green, 1 yellow, 1 purple)

Meal 3 (Lunch Tue/Thur): Spaghetti squash with turkey marinara, baked sweet potato & an apple (1 red, 1 green, 1 yellow, 1 purple) 

Meal 4 (Post-Workout): Baked chicken arugula salad with cherry tomatoes and balsamic vinaigrette (1 red, 1 green, 1 orange)

Meal 5 (Dinner M/W/F): Baked Salmon with spinach, tomatoes, cucumbers & onion and 1/4 avocado (not shown) (1 red, 1 greens, 1 blue, 1 tsp.) 

Meal 5 (Dinner Tue/Thur): Tempeh with a side of mixed veggies w/ 1 tsp. olive oil and a 1/4 avocado (not shown) (1 red, 1 greens, 1 blue, 1 tsp.) 

Extra: Baby Carrots & Bell Peppers (not shown) 

I’m in the 1,500-1,799 calorie bracket on 21 Day Fix. Container Count total: 4 Green, 3 Purple, 4 Red, 3 Yellow, 1 Blue, 1 Orange, 4 tsp. 

Take a look at all the food that was cooked before I separated it out.

cooked meal prep

This picture includes baked chicken in flavorgod seasoning, baked sweet potatoes, baked salmon, a baked spaghetti squash, shrimped cooked in a pan, tempeh sautéed in pan, cooked turkey marinara & zoodles before I sautéed them in a pan with onion & olive oil.

Grocery List for this week’s prep: 

  • 1 large carton blueberries
  • 1 large carton strawberries 
  • 3 large bananas 
  • 5 apples 
  • 2 bags spinach 
  • 1 bag arugula 
  • 1 bag white mushrooms
  • 1 bag brown mushrooms 
  • 1 bag white onion
  • 1 box heirloom tomatoes 
  • 1 cucumber
  • 2-5 bell peppers (for extra snack) 
  • 1 can diced tomatoes (no salt added) 
  • 1 can organic marinara 
  • 1 bag stir veggies 
  • 2 containers of zucchini 
  • 1 Spaghetti Squash 
  • baby carrots (for extra snack) 
  • 2 avocados 
  • 3 large sweet potatoes 
  • 1 packet tempeh 
  • .5 lbs ground turkey 
  • .75 lbs shrimp 
  • .75 lbs salmon 
  • 1.25 lbs chicken 
  • 5 packets shakeology 
  • oatmeal 
  • almond butter
  • olive oil 
  • balsamic 
  • cinnamon 
  • flavorgod seasoning 

Q: Where do you get the black containers?

A: Click here to buy the same containers from amazon.

Q: Do you get bored of eating the same thing every day?

A: No at all! I switch it up on a weekly basis and choose my healthy favorites that I don’t mind eating often. I also add different seasonings to keep things interesting.

Q: Do you pre-cook all your food at the beginning of the week or do you just cut it up and package it? Does the food stay fresh all week?

A: I personally like to pre-cook all my food! I keep it properly refrigerated and find that it stays fresh up to 5 days. If you prefer, you can totally freeze the last 2 days or cook 2-3 days at a time.

Q: Can you put any of these meals in the freezer?

A: I personally don’t but I know people who do but just remember to thaw it in time.

Let me know if you have any more questions!

Amanda
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