For those of you who follow me on Instagram (@missads1981) or on Facebook (facebook.com/jerseygirltalk) I posted my meal prep from this weekend and quite a few of you asked what I made and if I could write out what each of the items was on my list. Of course I love to share with you all so this post is just a quick run through on what I picked up at the grocery store and what I prepped for the next few days. As always the goal is to make staying on track easy so meal prepping helps me to stick to my goals. When it comes to meal prep containers I recommend these or Ziploc. It is really important to like the food you are making otherwise you won’t want to eat any of this stuff everyday. I only prep my snacks and day time meals, but at night I always cook fresh for dinner.

Let’s jump right into my food shopping which I did at Trader Joe’s. For those who follow me here you know just how much I love Trader Joe’s. It’s my one stop shop to get almost everything I need to meal prep, minus any supplements or protein items. I went early in the morning on Saturday and thankfully it was not very crowded. I picked up the following items:

New food containers from Ziploc which are their new one snap lids and I needed some new meal prep containers. Those I picked up at Target but you can get them online or any store near you. I got one set of small/thin, one set of square medium and one that was a mix of a few sizes.

Meats/Protein: organic chicken breasts, organic grass fed ground beef, whole peeled hard boiled eggs

Vegetables: organic arugala, organic spinach, organic green beans, mirepot vegetable mix (celery, onion and carrots), organic cucumbers, red bell peppers, garlic and onions, organic carrots, organic brocolli

Dairy: organic almond milk, organic fat free milk, organic plain fat free greek yogurt

Other: Ezekiel bread, spinach & kale dip, lentils, organic vegetable and chicken broths, stevia packets, whole raw almonds, Lenny & Larry’s protein cookies, D’s Naturals Fluffbutter high protein packets, Garden of Life Raw Food Cacao Greens Powder, Bragg’s Nutritional Yeast Seasoning.

Let’s chat about what I made and packed for each day. For breakfast I always have 1 slice of toasted Ezekiel bread and 1 tbsp of D’s Naturals Vanilla Maple Fluffbutter along with my morning vitamins and supplements.

Mid morning I have a protein shake that I prepare in my Nutribullet in the morning and usually drink mid morning. It is made with 1 tbsp of D’s Natural Fluffbutter, 1 scoop of Garden of Life Raw Food Cocoa Greens Powder, 1/3 cup of organic almond milk, ice and 1 scoop of NurtriWhey Belgian Chocolate protein powder. I make that with ice to make it thick like a milkshake.

For lunch each day I will have organic brocolli topped with Bragg’s Nutritional Yeast Seasoning and organic grass fed beef made with onion, red bell peppers and some Williams Sonoma Tacolicious seasoning. I make the beef in a skillet and I boil the broccoli.

In the mid afternoon I will have a 1/2 of my Lenny & Larry’s cookie and that satisfies my sweet tooth. Right before I leave work I will have 2 hard boiled eggs as a snack. For dinner I always cook fresh and make a lean protein like 4 ounces of grilled organic chicken and green veggies. At night I will have either a serving of cottage cheese and 24 almonds OR a plain fat free greek yogurt with the almonds.

Doing a meal prep, even if it is only for a few days will help you to know exactly what you have to eat for the day. Since I am eating quite a few times throughout the day and night I never feel hungry. This is a not a very high carb diet but on days I lift heavier like back or leg day I will add 2 slices of Ezekiel bread instead of having one and may add a carb to my lunch.

I aim to eat around 1800-2000 calories per day currently and most of it comes from protein sources. I buy almost everything organic and natural and do not drink any soft drinks. I don’t use aspartame and don’t drink a lot of caffeine drinks, but do have the occasional Dunkin Donuts almond milk cappuccino (sadly Starbucks does not offer almond milk). Having these all packed nicely in my fridge is a constant visual reminder to stick to my routine.

 

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