Your body deserves the best, so why not give it the proper nutrition it needs! Setting yourself up for success during the week is key to feeling and looking your best. The meal prep I did this week is example of how you can plan your meals properly and still have some variety.
For those on the 21 Day Fix eating plan, I’m in the 1500–1799 calorie level and I get 4 green containers (veggies), 3 purple containers (fruits), 4 red containers (proteins), 3 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (nuts and seeds), and 4 teaspoons (oils and nut butters) each day.
Breakfast: Oatmeal, Shakeology, shredded coconut (not shown) and 1 banana (1 Red, 2 Purple, 1 Yellow, 1 Orange)
Snack: Two hard boiled eggs and mixed berries & figs (1 Red, 1 Purple)
Lunch (M/W/F): Curry Shrimp with quinoa and chopped bell peppers (1 Green, 1 Red, 1 Yellow, 1 Blue, 1 tsp.)
Lunch (Tue/Thur): Shredded chicken, roasted broccoli & cauliflower in sesame oil, sweet potato, and ¼ an avocado (1 Green, 1 Red, 1 Yellow, 1 Blue, 1 tsp.)
Snack (M/W/F): Red bell pepper & corn, bean salad w/ 1 tsp olive oil (not shown) (1 yellow, 1 green, 1 tsp.)
Snack (Tue/Thur): Roasted chickpeas w/ 1 tsp. olive oil and baby carrots (1 yellow, 1 green, 1 tsp.)
Dinner (M/W/F): Spiralized yellow squash & carrots cooked in olive oil, with cherry tomatoes and sliced chicken (2 Green, 1 red, 2 tsp.)
Dinner (Tue/Thur): Baked salmon with zucchini noodles and cherry tomatoes (2 green, 1 red, 2 tsp.)
These combinations are all super delicious and make my tummy happy!
Here is a list of groceries to go with this prep:
Vegetables and Fruit:
½ cup Broccoli
½ cup Cauliflower
6 medium bell peppers
5 cups mixed berries
1 box of figs
4 medium yellow squash
2-3 medium zucchinis
4 medium carrots
1 bag raw baby carrots
4 ½ cup cherry tomatoes
1 container of overnight oats
1 cup chicken peas (about 1 15 oz cans)
1 can corn
1 can white bean
2 Sweet Potatoes
1 ½ cup cooked quinoa
8 oz salmon
24 oz chicken
18 oz raw medium shrimp
A dozen eggs
1 can Coconut Milk
Garlic, finely chopped
5 packets shakeology
Here’s a shot of my spiralized dinners. I found that spiralized yellow squash is just as delicious as spiralized zuchinni. The paderno brand is my favorite for spiralizing veggies and is super easy to use. I like to flash cook my spiralized vegetables in a pan for a couple minutes with olive oil and seasoning.
Lunches for this week are bomb dot com! I’ll be sharing my curry shrimp recipe later this and it was easier than I thought it would be and full of flavor.
I made roasted chickpeas this week and I love having this delicious snack on hand. Recipe and instructions below.
1-2 (15 ounce) cans chickpeas, rinsed and drained
2 tablespoons olive oil*
½ teaspoon salt
Pre-heat the oven to 400 degrees Fahrenheit. Spread rinsed chickpeas out on a dishtowel or some paper towels and pat until they are all dry. Pick off any loose chickpea skins. Add the olive oil and ½ teaspoon salt and toss to coat. Roast chickpeas for 25-45 minutes, or until crispy and starting to brown. Toss chickpeas or shake the tray every so often.
Hope you guys found this blog helpful! Here are some Q&As below:
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. Buffet style meal prepping also makes it easy to mix and match 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.