This week’s meal prep is in the books! Time to share what I made in the kitchen for Meal Prep Sunday…

Another week to make my healthy meals, do my weekly grocery shopping and pick up some protein packed snacks for my meal prep. This week I battled a terrible stomach bug which put me out of commission a few days and made me not want to cook or look at food at all. This weekend, once I felt better,  I was ready to get back in the kitchen and meal prep for the upcoming next five days. I made enough lunches for five days at work and then have a ton of other things I whipped up and bought to make sure I stick to my diet and nutrition goals.

For breakfast as always it will be 1/3 cup of Organic Old Fashioned Oats, dash of ground cinnamon, 1 tbsp of Trader Joe’s Organic Crunchy No Salt peanut butter and 1/2 scoop of Nutriforce NutriWhey protein powder in Belgian Chocolate flavor. Add water and microwave for around :50 to get nice and smooth.

For snacks: I bought a few Lenny & Larry’s protein cookies; I like the birthday cake and the coconut chocolate chips. I also bought a new box of D’s Naturals No Cow Bars in Chocolate Chip Cookie Dough flavor. These are in my purse at all times for a quick protein snack between meals. Both are vegan, high in protein and Non-GMO and use plant based protein sources. I notice they are no longer available on Amazon so they may be phasing out that flavor. I also like their chocolate chip mint bar too.

Also for a drink mid day instead of coffee I have a few of the Kill Cliff Cold Brew drinks which are good for post workout recovery. They have sweetened coffee flavors and plain black coffee which I like to add to a protein powder for a caffeine protein shake.

For fruits: I am adding more fruit to my diet since I don’t seem to eat enough and fruit is high in good sugars and fiber (not all sugar is created equal! sugar with fiber from fruit is very different than sugar from a candy bar with no fiber and fake sugars). I bought some gala apples, basc pears, watermelon and blue berries. The blueberries are great in a protein shake post workout, especially with some peanut butter and vanilla protein powder (I have been using the Isopure Zero Carb Vanilla lately for fruit and protein shakes).

For lunches this week: my main meal when I think about meal prep is my lunch. I use 2 compartment meal prep containers which held to portion out my food. This week it was 1/3 cup of brown cooked rice from Trader Joe’s, 1 Skinny Grassfed beef and chicken patty and then loaded up with grilled vegetables like red bell peppers, green squash and sugar snap peas. I made them with some extra virgin olive oil and a new seasoning I found at TJ Maxx which is delicious! You can also add some Bragg’s Liquid Aminos on these for a stir fry flavor. I used the Trader Joe’s Poultry Rub to dash on the burgers which was so flavorful!

Each of the burger patties has 21 grams of protein and is under 200 calories! I found these at Shop Rite and love that they are from grassfed beef. They taste really good and don’t have a ton of grease or fat when you cook them. I made the patties and the vegetables in the oven at 400 degrees for 25-30 minutes.

For dinner: I always make dinner fresh at night time when I come home from work. It is always a vegetable or two (usually green veggies or a stir fry medley) and then a lean meat like grilled chicken, grass fed london broil or a white fish. I have been trying to eat more fish lately but it’s hard since I like to cook fish the same day I buy it, which means I’m running to the grocery store so many times in one week.

Extra Lunch or Mid Day Snack: I also made a cold tuna salad this week to use in replacement of any lunch or when I don’t have time for dinner or am running around and need a protein fix. I used Omega 3 tuna fish, white cannelini beans, marinated artichoke hearts and celery. These turned out amazing and tasted so good! This is a new take on tuna fish salad and its so delicious. I use the twist top Ziplock containers for these.

For my late night snack before bed: I always do 1/2 – 1 cup of non fat cottage cheese, dash of cinnamon, 1/2 scoop of BSN Syntha 6 Peanut Butter Cookie protein powder, 1 handful of raw almonds and sprinkle on some organic granola. This is my night time dessert / treat and since cottage cheese is a slow digesting protein (casein) it helps to feed my muscles as I sleep and keep me full over night. I like either Breakstone Fat Free or the Trader Joe’s Fat Free; neither one uses carrageenan as an ingredient (great article on why you shouldn’t buy things wiht carrageenan).

Finally a new recipe for a high protein snack: My husband and I ate out this weekend at a grille that had deviled eggs as an appetizer. He loved them and I wanted to see if I could make a healthy (no mayo) version, which I did! I made these with already made hard boiled eggs you can get at Shop Rite or Trader Joe’s. I cut them in half, took the yolk and put it into a food processor. I then added 1 tbsp apple cider vinegar, sea salt to taste, 4 tbsp of fat free Daisy sour cream, 2 tbsp of olive oil, paprika and 2 tsp of spicy brown mustard. Then I blended it all up in the processor, added back into the eggs and put in the fridge. They taste amazing!

I hope you find this meal prep helpful with some ideas of what to make as part of your meal plan or diet. Feel free to comment any questions below!

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