Meal prep!! Essential for success! I used what I had on hand and made sure to keep it quick and simple (5 or less ingredients).
The prep took just under and hour! Well worth the time because now I am ready for the week or at least the first few days!
I took 1 package of chicken breast that was 1.3 lbs and slow cooked it for 6 hours on low with:
water to cover chicken
lemon wedges (2 whole lemons quartered) and celery (about 3 stalks)
bay leaves (2)
dash salt, pepper, garlic and coriander
**After 6 hours on low turn off and let everything cool for an hour
** Take chicken out and start shredding it with 2 forks-should fall apart pretty easy
Meal 1: Chicken salad with Greek yogurt
1 cup shredded chicken mixed with:
2 tsp feta cheese
2 tsp chopped red onion
2 tsp chopped kalamata olives
2 heaping tbsp. plain 0% Greek yogurt
Mix well and divide in half into 2 containers
Top with chopped tomatoes
Meal 2: Spinach salad with chicken and strawberries
Fill up 2 small containers with fresh spinach leaves
Add 1/2 c shredded chicken to each one
Add silvered or crushed almonds to each-about 2 tsp
Add feta or shredded mozzarella to each-about 2 tsp
Add chopped fresh strawberries to each-about 1/4 c to each
Make your own balsamic dressing in separate container: 2 parts water, 2 parts oil,1 part balsamic vinegar
Meal 3: Chicken noodle and mushroom soup
Cook 1 cup dry noodles according to pkg. and drain, place noodles back in pot
Strain the broth from the crock pot into the noodle pot-leaving behind the celery, bay leaves and lemons
Add 1 and 1/2 cups of the shredded chicken breast to the pot
Chop about 1/2 cup mushrooms and add to pot on med heat for about 10 to 12 min then cool and store or eat!
Meal 4: Chicken, cheese and raw veggies
Take remaining chicken, split in half and add to 2 small containers
Chop peppers (any and all colors) and add to container
Add about 1/4 c chopped mozzarella cheese to each container
Add celery and or carrots (broccoli and or cauliflower would be good too!) to each container
Humus would be a great addition to this one but I didn’t have any!
There you have it! You are well on your way to eating right, getting doses of protein in throughout the day and not having to stop for fast food or binge when you get home because you didn’t have food with you throughout the day!
I usually eat 4 to 5 small meals per day with fruit, nuts and sometimes a smoothie for breakfast. I also have a protein shake with just water immediately after my workout.
**A typical day might be:
Smoothie or eggs and avocado/toast 7:30 am
Chicken salad with Greek yogurt 10:30 am
Workout/shake 12:45-maybe a small apple or half sweet potato too
Spinach salad with strawberries and chicken around 2:30/3
Dinner-something healthy that I make that night like fish/rice and asparagus around 6
Nuts and fruit as dessert around 9:30
Planning feels good and being prepared and ready feels good! Your body wants and needs food often! Don’t neglect it!!
It should be a top priority!!