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Meal Prep Like A Boss

Take 1-3 hours per week to make your life easier. 

Meal Prep Like A Boss

June 26, 2017

It's no secret that meal prep is the number one way to stay on track with your health and fitness goals. When you take the time to plan and prep your meals you take the guess work out of eating right. Take 1-3 hours per week to make your life easier! 

My go to meal prep items include smoothie packs with baggies of bananas and berries for easy grab and go. Cutting melon for east snacks. Pre cooking my complex carbs like quinoa or brown rice, and roasting large batches of vegetables. Making the more time consuming items ahead of time makes putting together healthy meals simple as the week goes on. I like to cook my protein fresh then reheat my sides so meals are ready within minutes. 

Breakfast:

1. Overnight Oats:

½ cup oats ½ cup unsweetend almond milk + 1 tbs almond or peanut butter + fruit of your choice

2. Protein Waffles:

Make ahead of time or freeze! These are great for grab and go breakfasts on a hectic morning. 

Frittata

Make ahead of time for quick breakfast

Snacks:

  • Wash Cut Carrot sticks for snacks + Hummus  

  • Make “smoothie packs” freeze bananas and other fruits of your choice

  • Hard Boil eggs

  • Turkey Jerkey

  • Protein Bars

  • Almonds + apple


Lunch:

Easy "small meals" Prep:

Garlic Herb Chicken:

  • 1 lbs Marinated Grilled Chicken (marinade at least 30 min prior)
  • Marinade: 1 lemon juiced, 1 clove garlic crushed, parsley, 1 tsp balsamic salt and pepper
  • Grill or broil.

Roasted Sweet Potato Mash

6 Sweet Potatoes Broiled:

Wash, wrap in foil (skin on) Broil for 1 hour at 500. Allow to cool after baking then remove skins. Mash with 2 tbs unsweetened almond milk. ½ tbs irish butter.

Steam broccoli

Bring steamer water to a boil: Place 3/4 to 1 inch of water in a saucepan with a steamer and bring to a boil. (Note that is you don't have a steamer, you can simply put the broccoli directly into an inch of boiling water.)

Portion out your quick grab small meals: 3 oz chicken per meal/ 100 grams sweet potato/ 1 cup veggies

 


 

1. Game plan.

Spend a few minutes writing out the menu for the week. Figure out what meals you need to food prep meaning (cut and wash veggies and leave them unprepared, marinade ect.) and what meals you need to make ahead of time and pack to take with you out of the house. Snacks, breakfasts and healthy dessert items should be included in this plan. 

2. Make food that you want to eat. 

IMG_7457.JPG

This should be an obvious one but I am going to cover it anyway. Prep and plan meals that reflect your cravings! If you want stir fry or hamburgers prep accordingly. Pinterest is a great resource to find healthy versions of your favorite recipes. Put some love in to the meals you will be eating for the week. 

3. Stock the Staples. 

If you have good food in your fridge then that is what you will eat. Stock the foods that will serve your goals. If something is overly tempting don't buy it. Stick to foods that you enjoy in moderation. 

 

 


 

Here is my go to stocked kitchen list:  

Produce :

  • Avocado
  • Bananas
  • berries
  • Melon
  • Arugula
  • Romaine
  • Spinach
  • Green Onions
  • Brussels Sprouts
  • Sweet Potatoes
  • White Onion
  • Garlic
  • Parsley
  • Cilantro

Protein:

  • Eggs
  • Chicken Breast
  • Ground Turkey
  • Lean Steak
  • Tempeh or Tofu
  • Hummus
  • Edamame
  • Deli Meat

Pantry:

  • Brown Rice or Quinoa
  • Peanut Butter or Almond Butter
  • Non Stick Cooking Spray
  • Olive Oil
  • Tomato Sauce
  • Chicken Broth
  • Sea Salt

Dairy/ Misc:

  • Almond Milk
  • Coconut Creamer
  • Goat Cheese
  • Parmesan

  • Pizza Dough


PLAN 

Sit down and make a plan. Figure out what your menu with be for the week covering all of your meals in and out of the house. If you work out of the house 5 days per week you will need 5 lunches, 5 breakfasts and dinners planned ahead of time. Once per week write down your meal plan and all of the ingredients you will need and then shop accordingly 

 PREP & PACK

Now that you have your grocery haul it's time to get to work. You can decide if you want to prep your meals or keep it as food prep. The difference being with meal prep you would portion out each meal in a container opposed to having large batches of items made and ready to assemble in to meals as the week goes on. The method you choose will be up to what works best for you. 

KEEP IT FRESH 

As a general rule, prepped meals can last up to 4 days in the fridge, with some individual ingredients lasting up to 1 week. I recommend scheduling a weekly meal prep practice, ideally on a weekend. You can also prep during the week if you have the time for it. Make sure you are using quality containers that are air tight. 

 
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The secret to a delicious turkey burger is to avoid overcooking them! If you want them moist, pull them off as soon as they are lightly browned. Serve them hot, and right away for optimal juicy-ness.

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Thanks to amazing in season vegetables like Brussels Sprouts and pumpkin. These healthy fall recipes are sure to satisfy.

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In Fuel Tags prep, meal planning, meal prep recipe, recipes, grocery list, keep going kat, Healthy food, meal prep, breakfast, Clean eating
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Hey Gorgeous! My name is Kat! I lost 65lbs using home workouts and macros. Now I help women all over the world lose inches and gain muscle with my signature process.

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Kat maisano Instagram
Do you have one cheek that is larger than the other?😝👋🏼🍑
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Muscle imbalances are 100% normal. Single side movement allows you to correct, the imbalance by focusing on one side at a time.
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Correct the imbalance with the 2:1 method. Perform 2 sets of single leg exercises with the weaker leg and only one set with the stronger leg.
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◾️SL HIP THRUST
◾️BENCH STEP OVER
◾️EXT. SIDE LYING HIP ABDUCTIONS
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👍🏼Show your girl some support💓 👋🏼LIKE & SAVE for your next booty workout 🍑✨🥰 Comment below with the workout you want to see next ⤵️🤓
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#bootyworkout #benchworkout #gluteworkout #bootybuilding
The glass of wine here and there and the ice cream doesn’t have to go.😝🍦🍷 It’s not about what you need to cut out, but the portion. Then balancing treats with foods that will nourish and satiate you the rest of the time.🥦🥑🍠🥚 If you are not getting the right balance of macronutrients you will not see the progress you want. Flexible dieting gives you complete control over what you eat.

It will change your perception about nutrition since you will mostly stop seeing food as good or bad but as macronutrients only. Macros will tell you exactly how much protein, carbs and fat you should eat.🤓
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Is this you? ➡️Hardcore on point with your diet all week and then binging on the weekend? 🍪🍻🍟🍕🌭 Sorry sis, you are doing it wrong.🤷🏼‍♀️ Trying to going 100% hardcore clean/sad chicken/ diet meals is a one way ticket to rebounding.It’s not about cutting out the foods you love. It’s learning how to balance your intake and the output of movement.

So many women struggle with eating because we have demonized food that is healthy. We have been fed so much misinformation that women are afraid to eat fruit. We haven’t been taught the basic fundamentals of how to feed ourselves.

I don’t want to inspire you to get skinny. I want to help you take really great care of yourself. I want to guide you in making healthier decisions, in getting stronger and to loving yourself more. It’s not about what you lose, but the life you can gain.

Stop buying in to the fad diets, the fear and the placebos. 👋🏼😝It’s not about cutting out the foods you love. It’s learning how to balance your intake and the output of movement.

Flexible dieting gives you complete control over what you eat. It will change your perception about nutrition since you will mostly stop seeing food as good or bad but as macronutrients only. I will tell you exactly how much protein, carbs and fat you should eat.

If you are struggling with seeing progress, I suggest taking a look at your caloric balance! I recommend my clients track macros in order to learn about the breakdown of the foods they are eating.⤴️Click the link in my bio to join ⤴️
After almost two weeks straight of morning sickness🤮👍🏼. I am happy to report I’m finally feeling better.⁣
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Not puking all day combined with some self care has me feeling like a whole new women. 🥰⚡️⁣
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Shower, shaved my legs AND managed to put real clothes on!( can we say #momvictory!? )💃🏼
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As soon as I took the 15-20 min to freshen myself up I started to feel like me again. ⁣💆🏼‍♀️
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I know with #Momlife it’s tough to carve out time for you. But honestly, it’s essential. It’s so easy to get caught in the sweat pants rut. Make time for you. Even if it’s just taking the time to put on mascara. ⁣
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Self care doesn’t have to be expensive or complicated. It can simply be taking that little be of extra time on yourself that you totally deserve. 😘
😝👋🏼✨

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