Stay Lean 4 Day Meal Prep with Grocery List and Macro Breakdown

“Fail to prepare, prepare to fail.” I don’t know about you guys but I love setting myself up for success. Reminder: taking a few hours on the weekend or Monday can really set you up for the week.

My meals are optimized to keep me lean but never hungry. The only fruit I have is post-workout which helps replenish glycogen, spike insulin and speed recovery. Eating popcorn and having a protein shake late in the day/night helps prevent me from eating the kitchen sink or other random food late night (**hellooo I’m human 😉 ). Below is a breakdown for my 4-day meal prep:

7:00am: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Banana, blueberry blender oatmeal cups + 1 scoop Beachbody Performance Recover
11:00am Meal 2: 25 g of almonds
1:00pm Meal 3: 4 oz ground turkey with spaghetti squash, broccoli (or green beans), & cherry tomatoes
3:00pm Meal 4: 4 oz. ground turkey with rainbow bell peppers (1 red, 1 yellow, 1 orange)
4:30pm Meal 5: 1 brown rice cake with 1 tablespoon peanut butter
6:00pm Meal 6: chicken salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup cucumber, 1 cup purple cabbage, 1/2 a yellow bell pepper, 4 oz chicken, spinach + cilantro
8:00pm Meal 7: popcorn + 1 scoop vega protein powder

I love eating this many meals because it keeps me feeling satisfied all day. Below is my macro breakdown:

Not included in this photo is the 160 calories for the rice cake and 1 tbsp crunchy peanut butter (Macros: P: 5g, F: 8g, C: 19g) and 130 calories for the Beachbody Performance Recover shake post-workout (Macros: p: 20g, F: 0.5g, C: 10g) along with the muffins. That would bring my calorie total to 1,788 for the day.

Do I always count calories/macros? Nope but thought I would share with my readers all the info I could. Below is my grocery list for the week:

Protein:
half dozen eggs
Greek yogurt 2%
16-20 oz chicken
32 oz ground turkey
Beachbody Performance Recover
Vega Performance protein

Fruit:
1 carton blueberries
2 bananas

Vegetables:
3 cartons cherry tomatoes
2 bags purple cabbage
6 yellow bell peppers
4 red bell peppers
4 orange bell peppers
1 box mini cucumbers
1 bags spinach
cilantro
1 spaghetti squash
1 bag broccoli
1 bag green beans
extra veggies

Dry, Carbs and Canned Goods:
1 container old fashioned oats
baking powder
baking soda
vanilla extract
1 bag almonds
popcorn kernels

Pantry:
cooking spray
balsamic vinegar
olive oil
MCT oil (for my coffee)

Meal Prep Containers:
black chefland containers

Seasonings:
Flavorgod

Looking for the blender blueberry, banana oatmeal cup recipe? Look no further than the below:

Makes 5 servings (2 muffins each per serving)

Ingredients:
Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 tsp liquid stevia
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
1 cup fresh blueberries

Instructions:
Preheat oven to 350° F.
Prepare 10 muffin cups by lining with muffin papers or lightly coating with spray.
Place yogurt, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.
Gently place in blueberries.
Evenly divide batter among prepared muffin cups.
Bake 30 – 40 min, or until tester inserted into the center comes out clean.

Total Calories:

1,219
P: 56 g
C: 184 + 59 g = 243
F: 26 g

Breakdown per serving (2 muffins)
244 (243.8)
P: 11.2
C: 48.6
F: 5.2

Hope you found this helpful and good luck prepping!