Having healthy food on hand makes is so much easier to stay on track! Set time aside on the weekend to grocery shopping and prep your meals for the week. This week I included some fall seasonal recipes because who doesn’t love pumpkin? Spaghetti squash with turkey marinara is also a great option and I love how it reheats. I added a little variety by alternating some foods between M/W/F vs. T/TH. I also included 21 Day Fix container count info for anyone on that program.
Meal 1 (Breakfast): Overnight pumpkin oats w/ 2 tbsp pumpkin puree, 1/2 cup unsweetened almond milk, peaches and 1 tsp. vanilla extract (2 yellow, 1 purple)
Meal 2 (Snack): 2 eggs with side of baby carrots & blueberries (1 red, 1 green, 1 purple)
Meal 3 (Lunch M/W/F): Sphagetti squash with turkey marinara (1 red, 2 green, 2 tsp.)
Meal 3 (Lunch Tue/Thur): Spiralized zucchini with baked chicken & 2 tsp. olive oil (1 red, 2 green, 2 tsp.)
Meal 4 (Post-Workout): Shakeology Protein Squares (one scoop strawberry shakeology, 1/2 cup oats, 2 tbsp almond butter & 1/4 cup unsweetned almond milk blended together for each one) + an apple (1 red, 1 yellow, 1 purple, 1 blue)
Meal 5 (Dinner M/W/F): Baked Salmon with spinach, tomatoes, & cucumbers and balsamic dressing (1 red, 1 green, 1 orange)
Meal 5 (Dinner Tue/Thur): Chicken with a side of broccoli, cherry tomatoes and balsamic dressing (1 red, 1 green, 1 orange)
Extra: Bell Peppers, Cucumber Salad (not shown)
Above is a picture of most of my groceries before their prepped.
Grocery list:
5 peaches
1 carton blueberries
5 apples
3 small cucumbers
2 carton cherry tomatoes
1 bag spinach
1 bag baby carrots
almond butter
1 carton unsweetened almond milk
1.25 lbs chicken
.75 lbs turkey
.5 lbs salmon
4-5 medium zuchinis
1-2 medium squash
1 bag white mushrooms
1 bag white onions
1 can diced tomatoes
1 bag broccoli
1 can pumpkin puree
old fashioned oats
organic marinara sauce
olive oil
5 packets strawberry shakeology
Q: Where do you get your mason jars from?
A: Any Michaels or crafts store.
Q: How big are your overnight oat jars?
A: About 16 oz.
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 21 Day Fix/21 Day Fix EXTREME. 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.
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What was your weekly budget and menu?
Thank you for this blog, and taking the time to present your meals and the grocery list. It is sooooo extremely helpful!
Yayy thanks so much!
You’re missing squash on your grocery list. One or two?
oops thank you! Hmm about 1-2 🙂 one large one or two medium ones.
Do you cook the shakeology bars or refrigerate?
Refrigerate!
For the overnight oats recipe…do you cook the oats first?
Nope! I just buy old fashioned oats/rolled oats and you don’t need to cook them before.
How much oats?
Are those glass bowls? Do they have lids, and where do you get them?
Yes the glass bowls were from Ralph’s (grocery store) and came with lids.
I’m curious, after your turkey marinara is prepared do you use the red cup to portion it out? (For example a serving is a green cup of zucchini noodles and a red cup of marinara?)
Thanks! I’m having trouble figuring out how prepared foods fit into this system. 😊
This looks awesome! Which calorie bracket are you in?
Hi laura! I’m in the 1,500-1,700 bracket.
[…] Meal Prep Mondays – Pumpkin overnight oats, spaghetti squash & shakeology protein bars […]
Hey there – I’ve been reading up on your blog and wrapping my mind around everything to get back on track starting this week. Just to confirm – your grocery listing / meals are prepped for one person for the week – correct?
Yep one person 🙂 Sometimes I end up with a little bit extra.
thank you for this great blog
I have a question about the serving/container as i’m afraid to eat too little or too much.
Per the meal prep above; Meal 5 (Dinner M/W/F): Baked Salmon with spinach, tomatoes, & cucumbers and balsamic dressing (1 red, 1 green, 1 orange),
Does the combo of spinach, tomatoes, & cucumbers make up the 1 green serving
I am trying to figure out a good substitute for the peaches. I was thinking cinnamon (or pumpkin) spiced apples. Due to an allergy I can’t eat peaches/nectarines but trying to find alternative fruits… a little more difficult
Hi there, this is amazing! I was trying to find the recipes for the overnight oats, squash, etc. and clicked on the words but they arent coming up. Do you have recipes for those or no?