Meal Prep for the Master's Hammer & Chisel Program

In order to create your own personal masterpiece, you have to meal prep like pro. Ok maybe not like a pro but if you get your nutrition down the results will definitely come! For next two months, I’m join my company Beachbody in a 60 day challenge to complete the Master’s Hammer and Chisel program. This program makes it easy to plan your meals and calculate your calorie bracket according to your goals. 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. Below is my menu for this week – grocery list included!

Meal 1 (Breakfast): Scrambled eggs with veggies, side of berries & lentils – 2 yellow, 1 red, 1 green, 1 purple 

Meal 2 (Snack): Shakeology – 1 red

Meal 3 (Lunch M/W/F): Tuna Salad (subbed sunflower seeds for olives & olive oil for mayonnaise recipe page 38), sweet potatoes and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple

Meal 3 (Lunch T/Th): Grilled salmon cooked in fresh herbs & 2 tsp olive oil, slivered almonds, roasted broccolini and quinoa and an apple  – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple

Meal 4 (Snack M/W/F): raw pecans with berries – 1 blue, 1 purple 

Meal 4 (Snack T/Th): raw cashews with red apples – 1 blue, 1 purple 

Meal 5 (Dinner M/W/F): Baked chicken, steamed veggies in 1 tsp olive oil – 1 red, 1 green, 1 tsp. 

Meal 5 (Dinner: T/Th): Baked code & Brussels sprouts in 2 tsp. olive oil – 1 red, 1 green, 2 tsp. 

Extra Side: Baby carrots, cucumbers & bell peppers (1 green) 

Grocery List: 

• a dozen eggs 
• bag of spinach 
• 1 white onion
• 1 box of cherry tomatoes
• 2-3 red bell peppers
• 2 yellow bell peppers
• 1 bag baby carrots 
• 4 large lettuce leaves 
• 2 cucumbers 
• 2 cups brussel sprouts 
• 1 carton broccolini  
• 1 bag of broccoli/mixed veggies 
• 2 boxes of lentils 
• 4 cartons of berries 
• 7 apples 
• 5 cans chunk light tuna (5 oz each) 
• 3 cups artichoke hearts 
• 3 small sweet potatoes 
• 1/2 cup uncooked quinoa   
• .5 lbs salmon 
• .75 lbs chicken 
• .5 lbs cod 
• slivered almonds
• sunflower seeds
• cashews 
• pecans 
• lemon juice 
• chopped oregano 
• black pepper 
• olive oil 
• 5 packets shakeology 

 

These were my delicious lunches.

You can’t forget about breakfast. Scrambled eggs and Trade Joe’s lentils were super easy to throw together.

Below are some frequently asked questions:

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.

Q: So lost…use the colored containers and dump into the larger ones?

A: The colored containers are from the Master’s Hammer and Chisel program. I use it to help me measure out the proportions of all my food then put it into my black chefland containers for organization and mobility reasons.