Meal Prepping for Those ALWAYS On the GO!

I am a graduate student and have two part-time jobs. I work every day from 9am-5pm and then make a 30 minute commute to school where I sit in class from 6:30pm-9:20pm. By the time I get home each night, it is already passed 10:00 pm. Talk about having absolutely no time to make good meals for myself. Between work and school I would pick up food from Sonic, Wendy’s, or Popeyes. For the longest time, I often found myself too tired or stressed to eat. Once home from school, I would resort to eating a bowl of cheerios or would completely skip dinner. Let me just tell you, this is definitely not the way to go! All of the fast food meals were extremely high in fat and sugar and did not give me an ounce of energy to get through my classes each evening. Aside from that, I was not helping my overall health out at all.

I struggled with my weight with my type of lifestyle and knew that I needed to change my habits. After consulting with healthcare professionals, I decided to take the next step towards eating healthier. I began meal prepping! I found this to be the easiest and best thing for me considering my daily schedule. Every Sunday I plan out what I am going to eat for breakfast, lunch, and dinner as well as snacks. I then create a grocery list, go grocery shopping, and begin the meal prepping. I purchased lots of fruits and vegetables as sides and snacks, lean ground turkey and chicken breasts, brown rice, black beans, and whole wheat pasta. The whole process of buying groceries and cooking takes me no more then 2 1/2 hours and I have my meals ready to heat up and eat for an entire week!

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Meal prepping changed my eating habits and I could not be happier to be on this weekly regimen! Now, if you are interested in meal prepping, see below for a sample grocery list and weekly meal plan. The name of the game for healthy meal prepping, is BALANCE! Make sure to have a balance of fruits, vegetables, lean protein, low fat dairy, and of course some whole wheat! Feel free to comment with any questions or suggestions!

 

Monday

Tuesday

Wednesday

Thursday

Friday

Breakfast

2 slices whole wheat toast w/ thin spread of almond butter, Greek yogurt w/ a little granola, & a strawberry banana smoothie w/ almond milk and protein powder 2 slices whole wheat toast w/ thin spread of almond butter, Greek yogurt w/ a little granola, & a strawberry banana smoothie w/ almond milk and protein powder 2 slices whole wheat toast w/ thin spread of almond butter, Greek yogurt w/ a little granola, & a strawberry banana smoothie w/ almond milk and protein powder 2 slices whole wheat toast w/ thin spread of almond butter, Greek yogurt w/ a little granola, & a strawberry banana smoothie w/ almond milk and protein powder 2 slices whole wheat toast w/ thin spread of almond butter, Greek yogurt w/ a little granola, & a strawberry banana smoothie w/ almond milk and protein powder

Snack 1

10 Pretzels and 1 Tbsp. Peanut Butter 8 Baby Carrots and 1 chopped Celery Stalk ½ cup hummus & pita bread 10 Pretzels and 1 Tbsp. Peanut Butter 8 Baby Carrots and 1 chopped Celery Stalk

Lunch

Ground turkey, quinoa or brown rice, steamed green beans, & ½ cup black beans*Season meat w/ Mrs. Dash & add small amount of Siracha sauce if desired Strawberry Spinach Salad w/ blueberries & crumbled feta cheese*Add small amount of low fat raspberry vinaigrette dressing*Top with tuna or grilled chicken 6 oz. Salmon, ½ cup steamed broccoli Strawberry Spinach Salad w/ blueberries & crumbled feta cheese*Add small amount of low fat raspberry vinaigrette dressing*Top with tuna or grilled chicken Tuna: 1 pkg. chunk light tuna in water, 1 Tbsp light mayo, whole grain crackers

Snack 2

½ cup Almonds & ½ cup Blueberries 1 Apple & String Cheese 5 Strawberries & 1 Orange ¼ cup Almonds & ¼ cup blueberries 1 Apple & String Cheese

Dinner

Whole wheat penne pasta, no salt added tomato sauce w/ 3 oz. grilled chicken or shrimp, & ½ cup  steamed broccoli 6 oz. Grilled chicken, quinoa or brown rice, steamed mixed veggies. Ground turkey, quinoa or brown rice, steamed green beans, & ½ cup black beans*Season meat w/ Mrs. Dash & add small amount of Siracha sauce if desired Whole wheat penne pasta, no salt added tomato sauce w/ 3 oz. grilled chicken or shrimp, & ½ cup  broccoli Ground turkey, quinoa or brown rice, steamed green beans, & ½ cup black beans*Season meat w/ Mrs. Dash & add small amount of Siracha sauce if desired

Grocery List

Strawberries 1 Onion and 1 Green Bell Pepper Bag of Frozen Shrimp Almond Milk Olive Oil
Oranges 100% Whole Wheat Bread Bag of Frozen Chicken Breast Greek Yogurt cups Light Mayo with Olive Oil (half the fat & calories of regular mayo)
Blueberries Quinoa or Brown Rice 1 lb ground turkey (comes in a tube-shaped wrapping) Container of Crumbled Feta Cheese Lite Raspberry Vinaigrette Dressing
Blackberries Whole Wheat Pasta Container of Almonds (non-salted) Bag of String Cheese (individually wrapped) Frozen Mixed Vegetables
Fresh Broccoli bunch Pita Chips or Pita Bread Jar of Peanut Butter (one w/ less sugar) Hummus Frozen and Sliced Strawberries and Bananas
A bag of spinach or baby spinach Bag of Pretzels Jar of Almond Butter No salt added tomato sauce or your favorite type of pasta sauce Frozen Green Beans
A bag of baby carrots Granola Cans of Black Beans (some cans have spices and has more flavor) Mrs. Dash Seasoning (No-Salt Seasoning) Whey Protein Powder (good to add to smoothies before & after workouts)
Fresh Celery Whole Grain Crackers Tuna Packets (tuna in water not vegetable oil) Siracha Sauce

 

Cooking Tips

Typically for one week I cook the following:

  • 1 lb ground turkey
  • 1 cup quinoa
  • ½ lb pasta
  • A whole bunch of green beans
  • Half a bunch of broccoli
  • Heat up 1 can of black beans
  • 3 chicken breasts

*I would prepare all of this food and portion it all out into your containers first before preparing the other meals because you may have enough food for more than the days I have listed on the meal plan. Therefore, meals like the spinach salad and tuna with crackers may not be necessary. It is up to you!

  • For breakfast, I prepare the toast and smoothies in the morning. In my smoothie, I fill up my magic bullet with around ½ -1 cup of mixed frozen strawberries and bananas. Then I pour around 1½ cups of almond milk. I pour ¼ water in as well and then a scoop of whey protein powder.
  • To add more flavor to the ground turkey, try adding sautéed green peppers and onions. Sautee them in olive oil then mix it in with the ground turkey while cooking.
  • Siracha sauce is one way I add flavor to my food. However, be aware that Siracha sauce contains quite a bit of sodium. 1 tsp= 100mg of sodium. The daily recommended intake of sodium according to the American Heart Association is 1500mg per day.
  • Season your chicken and tuna with Mrs. Dash seasoning (there are tons of different seasonings). Mrs. Dash is a non-salt seasoning but still adds great flavor to food. Using Mrs. Dash instead of regular salt seasoning will reduce your sodium intake to maintain good heart health and reduce your risk for heart disease.
  • For the snacks, I don’t have exact measurements but I would not portion out more than two handfuls of each snack.

 

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