We are on to part 2! At this point you should have all of your groceries for this week's meal plan, and your recipes accessible. (If not, be sure to check out part 1 here, or scroll down to find the downloads.)
Before we get started with prepping the food, double check the serving sizes on the recipe. Take into account how many people you're cooking for, and remember that there are some recipes that you're going to make enough to have some for leftovers.
There are many ways that you could go about prepping your food for the week, it just depends on how much time you have today and how much time you want to spend during the week. You could completely cook everything and then just warm things up when it's time to eat.
My personal preference is to cut the veggies and pre-cook the breakfast foods, starches, and non-fish proteins on the weekend, and then during the week assemble the salads, smoothies, snacks, dinners, and cook the fish.
So for this week's meal plan here's what we'll do ahead of time:
1) Oats and Quinoa
2) Chop all Veggies for the following recipes:
3) Breakfast bowl and sandwiches
4) Pre-cook these proteins:
Ok! Now that you have everything prepped, be sure to put your meal plan directly on your fridge, and take a pic of it with your phone for quick reference.
Each night check your plan for the next day, and get as much of it ready ahead of time as possible. The more you can do in advance the greater the chance that you'll stick to the plan, and the less excuses and roadblocks you'll run into!
Have an awesome week!
Stronger Than Yesterday - Stronger Together
Most people know what foods and drinks are nutritious and which don't necessarily supply our bodies with vitamins, nutrients, and things that will keep us strong and healthy.
See what I did there. I didn't say, most people know what foods are good and bad. Let's take the words "good" foods and "bad" foods right out of your vocabulary. Let's focus on a healthy relationship with food and with ourselves! Eating shouldn't cause us so much stress. It's an essential part of living. Focus on creating habits that are lasting and allow us to enjoy eating while keeping us in line with our desired level of health and fitness.
The #1 thing that is holding people back from staying on track with their nutritional goals is planning and preparing food. It takes time, effort, thought, and it's not nearly as convenient as pre-packaged or fast food.
My hope is to take complexity and anxiety out of what you're going to consume this week! Not only am I giving you a meal plan, grocery list, and recipes, but I'm also going to prep this meal plan with you!! I'm going to simplify it on video! So you have No Excuse this week, not to plan and prepare!
These meals will include protein, veggies, and quality fats in each meal, and some meals will include starchy carbs and fruits. For drinks, do your best to stick to water all day, and 1 tea or coffee per day (not loaded with sugar and fake stuff).
The foods in this sample meal plan are real, whole foods. If you are more advanced in your nutrition planning and prepping and you're focusing on consuming a certain number of calories and macros, this meal plan isn't for you. We aren't counting anything this week... we're just focusing on eating whole, real foods.
Obviously portion sizes aren't the same for everyone, so take that into account when you see the recipes. If you feel that the serving size is too big or small for you then scale the recipe.
Also, if there's anything in the meal plan that you know you don't like, or prefer not to eat, then substitute, but make sure you're still getting adequate amounts of protein and veggies.
Here is your main rule of thumb. Eat until 80% full and 10% of the time (2-3 meals/snacks per week) treat yourself to whatever your heart desires, even if it's not on this meal plan!
Download the documents below and let's get started!