Instead of a video for lunches and dinners, I decided to spell it all out for convenience and printing purposes. Before we get into it the first thing that has to be addressed in regards to preparing meals for yourself is that it takes time and effort, and you are 100% absolutely worth that time and effort. You are worth more than sitting in a drive thru line, your body is worth and deserves more than questionably prepared food, overprocessed chemical laden imitations of food and food portion sizes that frankly, as a society we ought to be ashamed of. We’ve got to redirect the way we look at food prep. No it’s not fun, honestly I don’t enjoy it and wish I had someone to do it for me, but it is an exercise more vital to the fitness equation than any weight lifting or cardio workout. So lets look at food prep as one more workout we need to represent the well-rounded, (maybe that should say defined instead of rounded ;)) fit and healthy person that truly embodies who we are.
By bedtime Sunday night make it a goal to have your meals in question ready to go. If you know you will have time and won’t mind making your lunch or dinner on certain days, then there’s no need to prep for those days. But, if you are not a morning person, or know you are in for some long and stressful days that may lack time to acquire a healthy lunch or energy to prepare a meal for dinner, then here are some options.
Basic Shopping List (look at recipes for specific ingredients):
1 organic rotisserie chicken
Choose from the following veggies:
whole green beans
1 large sweet potato
broccoli (can be frozen plain)
1 spaghetti squash
2 large tomatoes
Frozen wild caught salmon or other fish (Aldis)
organic vegetable stock
lean ground turkey
Turkey Meatloaf Muffin Cups – You can buy all these ingredients at Aldis, including the seasonings. This recipe makes 10-12 muffins which is enough to supply 4-5 meals for 1 person.
1 tablespoon olive oil, plus more for greasing the muffin tin
¾ cup finely diced onion
¼ cup tomato paste
1 tablespoon ground mustard
1 teaspoon finely minced fresh rosemary
2 cloves garlic, pressed in garlic press
¼ teaspoon black pepper
1 package of ground turkey (around a pound)
1 large egg
1 teaspoon thyme
½ teaspoon garlic powder
¼ cup water
Preheat the oven to 350°F. Grease the wells of a 12-cup muffin tin with olive oil or cooking spray
Heat the remaining 1 tablespoon olive oil in a medium skillet over medium heat and sauté the onions, mushrooms and peppers for about 2 minutes. Remove from the heat and allow the vegetables to cool.
In a large bowl, mix together the beef, the reserved sautéed vegetables, eggs, thyme and garlic powder. Stir in the tomato paste, mustard, rosemary, garlic and pepper.
Spoon the meat mixture into the greased muffin tin and bake for 25 minutes.
Now what? If you are prepping at the start of the week, while the turkey muffins are baking get to work on your side vegetables. Bake large sweet potato in microwave. Cut into 4 pieces when it’s done and remove skin. Each piece of a large potato is about 4 ounces and that is a serving size.
Sautee sliced onions and kale, seasoned with garlic in a skillet coated with cooking spray – enough for however many meals you want that as a side
Boil an inch of water in a pan, throw in the fresh-cut green beans, seasoned with garlic and put a lid on it. They’re done when bright green and still slightly crunchy. You can throw some carrots in with them if you like carrots.
Do the same procedure with the asparagus and the broccoli.
By the time your turkey loaf muffins are done, your vegetable prep should be just about done. Remove everything from heat and set it aside. When you’re done cooking you can assemble one-two cups of veggies per meal, and 4-5 oz. meat into individual meal containers.
Frozen salmon filets can be cooked from frozen per the instructions on the box. Bake them in the oven, when they are done remove and squeeze lemon juice over them and season with dill and garlic.
Rotisserie Chicken dishes
1. Remove all skin from chicken and throw it away
2. Remove all meat from chicken and either use the carcass to make your own chicken stock or toss it
2. Weigh out 4-5 oz. portions of the chicken and separate them into baggies or microwave safe plastic containers, or set aside to use in chicken spaghetti
2 cloves pressed garlic
A few dashes of basil and oregano
Sea salt to taste
Chicken from rotisserie
1/2 c. Vegetable stock
Green Vegetables from what you prepped
Stab holes on all sides of the spaghetti squash and put in the microwave for around 15 minutes. I stab the holes using the pointy part of a meat thermometer. The length of time in the micro depends on how big of a squash you’ve got. While that is in the micro put your seasonings and vegetable stock with the tomatoes into the blender. Blend it until it’s liquidy, it will look pink and foamy and that’s ok!. Heat it in a pan until the spaghetti squash is done. Take the squash out, make sure it’s a little soft on the outside, if it’s still hard as a rock put it back in, if it’s a pile of mush then it cooked too long but it’s still edible and you’ll know for next time. The squash is going to be crazy hot on the inside. Put it on a cutting board and cut it lengthwise in half. Scoop out all the seeds and guts (like a pumpkin). Then scrape out the long string like pieces of squash. Mix the squash with the sauce you made and add in your green vegetables. About a cup to 1 1/2 of this mixture per meal is good. Add one of the 4 oz. portions of chicken to each portion of squashgetti. This is good for 4 meals.
Whatever chicken you have left you can put into containers with your other veggies and sweet potatoes.
Ok, that’s all for now. Honestly guys, this shouldn’t take more than an hour. Just consider it part of your workout and I promise you will feel empowered and like you did something really great for yourself. Yes it sucks sometimes, but no one is going to take better care of us than we have the ability to. We just have to decide, “Yes, I’m worth it!” I love you for reading this, now go keep being awesome!