With all the ups and downs this past year I have fallen far from my normal routine of meal prep and I am trying to get back into the swing of things. Above is a picture of my fridge when I am on my meal prep game. I reuse containers from a few of my favorite places to shop in addition to having a few other storage containers. I know there are meal prep containers out there to purchase, but it isn’t necessary.
I try to eat 5 meals a day every 3-4 hours and drink 1 gallon of water a day. To effectively lose weight I must do strength training 3 times a week and do cardio 2 times a week while I stay around 1500-1550 calories. I know this is what works for me and it is different for everyone.
Macro goals for me are: 155g Protein, 90g Carbs, 45g fat
I track my meals on my Fitness Pal, which is a free app. This will tell you the macros for each food item.
One thing to note is I do not count the carbs in non-starch vegetables. This is just what I do from some guidance of a friend that is in the fitness world. I do not stay exact within the numbers above, but try to be close. Disclaimer, I am not a nutritionist by any means.
Start my process with breakfast foods before moving to snacks.
For 1 egg muffin it is 72 c, 12g P, 5g C, 3g F . I will usually have 4. My first meal will be 288 calories , 48 g P, 20 g C, 12 g F.
- 12 slices of deli ham
- 3 egg whites
- 3 eggs
- 2 oz mushrooms
- 4 medium green onions
- 2 oz peppers
- 1 small to medium tomato or use cherry tomatoes
- 8 spears of asparagus
- 1/4 c 4 cheese Mexican cheese
- a few spinach leaves
- salt and pepper to taste
I chop up all the veggies and put then in the ham base and add the eggs that have been seasoned to taste and top with cheese. When I serve I like to add a dash of hot sauce.
Onto snacks. I love vegetables and fruit so they are easy go to snacks for me. The morning I will usually have fruit in my 2nd meal and my 4th meal with be my vegetables and hummus.
Meal 2 : Fresh pineapple 1 Cup and half a cup of reduced fat cottage cheese. 150 cal, 11g P, 21g C , 2.5 g F.
Meal 3 : Lunch and taco bowls are my favorite! 432 Cal, 35 g P, 37g C, 15g F
Recipe for taco bowls:
- 6 oz ground turkey
- 1/2 brown rice- I buy frozen brown rice from Trader Joe’s that you heat in microwave
- 4 Tbsp Salsa
- 1/2 c sliced peppers
- 1/4 c green onions
- 2 tbsp of taco seasoning
I brown the ground turkey then add the taco seasoning. Once done I mix the rice that I microwaved with the ground turkey and add the other ingredients as toppings.
For meal 5 I try not to have any additional carbs. I will either do a veggie stir fry or a salad with protein.
Since I have so much protein left for the day with the above meals I will do a steak since it has the most protein, but it is higher in fat with roasted vegetables. 489 Cal, 50 g P, 23g C, 22 g F.
The above day totals to 1499 Calories, 149 g P, 128 g C (some are veggies I didn’t do the adjustment), 54 g F .
When life gets hectic I like having already prepped meals. My favorite meal prep company is a local company in Indy, Herculean. Their meals are affordable, provide the macros and taste fantastic! My absolute favorite meal is the pulled pork, but the BBQ salmon is a close second. I highly recommend going into the store front as the staff is wonderful and they have a lot of great merchandise. I really like the protein donuts and ice cream!
What are some of your favorite meal prep dishes?