Your Easy Meal Prep Guide

So you have a busy week ahead and want to stay on track with your health and fitness goals. Meal prepping is my life savor when it comes to ensuring I'm hitting my goals while saving a whole lotta time and money!!


Some people don't like leftovers or having to heat up your food. And that's okay! If you have the time and ability to make fresh meals for every time you eat then this article may not be for you. However I'll be sharing my favorite go to meals for optimal protein, flavor, and micro nutrition distribution.


Don't let this become overwhelming or over complicated. Let's break it down into the three main categories. PROTEINS, CARBS, FATS while keeping FIBER in mind as well. Most of these foods have a combination or a pair of each macro nutrient. However, we will use them for what the calories are primarily leaning towards.


PROTEIN SOURCES

90% or leaner beef

Eggwhites

Chicken breast

Tuna

Salmon

Shrimp

Mackerel

Bacon

93% or leaner Turkey

Protein Powder (Whey)

Fat free cheese

Edamame



Carbs/Vegetables (Yes we count our veggies)

Cauliflower Rice

Broccoli

Asparagus

Eggplant

Zucchini

Spaghetti squash

Butternut Squash

Beets

Spinach

Kale

Bok Choy


Strawberries

Blueberries

Pineapples

Cherries

Raspberries

Oranges

Kiwi

................................Veggies and Fruit lists are endless. They are filled with the micro nutrients your body needs!


Rice

Beans

Lentils

Pasta

Potatoes

Bread



FATS

Egg

Butter/oils

Fattier fish/meat (this is where the combo comes to play)

Avocado

Nuts/Seeds

Cheese

Sauces/Condiments



Now What


We get to play the matching game!


Simply take one meat source, one of the veggies/fruits, one of the non veggie carbs, one of the fats cook them up and you have a perfectly balanced meal to take on the go!


Some examples you could create are:


  1. Lean beef burger with a whole wheat bun and air fried turnip fries

  2. Baked salmon, coconut jasmine rice, and fat free cheese sprinkled on asparagus

  3. Teriyaki chicken breast chopped up over riced cauliflower and broccoli florets (lower carb)

  4. Cooked shrimp over a bed of spinach with avocado, tomatoes, cucumbers, and onions

  5. Top round steak with sweet potato, light butter and cinnamon seasoning, and green beans on the side

  6. Lean turkey meat balls with fiber filled pasta mushrooms, broccoli, and light marinara sauce

  7. Egg whites with everything but the bagel seasoning, roasted red potatoes, strawberries, and avocado

  8. Diced chicken breast, beans, pepper mix, salsa, and light sour cream on a bed of lettuce (Add a couple tortilla chips for extra crunch)

  9. Turkey/Chicken burger, sweet potato fries, pepper cracked brussel sprouts

  10. 0% greek yogurt, almond milk, strawberries, blueberries, kale, spinach, celery, flax seeds blended together for a crazy micro nutrient dense shake on the go


When you get bored remember seasonings are going to be you GO TO for a change up! You can alter the taste of the meal by switching up the flavor and cooking style. I typically stick to baking, air frying, or grilling all of my foods if possible. If you're concerned with sodium there are many brands out like Mrs. Dash that have great options for lower sodium!


I hope this helps and inspires you to try new things and meals when it comes to saving you some time and energy during the week! Most of these meals can be adjusted for each goal by the portion size of each item. I personally keep my meals on the smaller size because I like to fit in fun foods that are good for my soul :) after I've eaten my micros for the day !!



Happy Prepping !!




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