I’m back for another Meal Prep Sunday edition, filled with healthy recipes and also sharing some of my current favorite foods and items. This morning I got in an awesome leg day workout at my gym, which was great since this past week I’ve been having a lot of depletion in energy. I have been really sluggish and fatigued so having a powerful workout was just what I needed to get my mind, and body, back in gear for a new week ahead. Today’s meal prep is for the next five days and packed with healthy snacks, protein and vegetable lunches and great food options. Let’s get right on into it…

It took me around an hour and a half from start to clean up to do my lunches and egg muffins. I cook my lunches mostly and a few extra vegetables and some snacks but a lot of my meal prep is already prepared items so it doesn’t take me too long. My two compartment meal prep containers are from amazon and I’ve had them for about three months now and love them. They are dishwasher safe and do not leak or break. I  make lunches for five days to get me through the work week, but sometimes my husband eats these and that means I make some more meals mid way through the week sometimes. I love meal prepped lunches because they are fast and easy to eat, just heat them up and enjoy!

Let’s talk about my lunches which are the focus of my meal prep and what I build the rest of my snacks and daily meals around:

At first I thought I was going to make some grass fed lean beef meatballs, similar to what I did last week. I prepared for them using 1 tbsp organic ketchup, 1 tbsp brown mustard, 1/2 cup of beef broth, 1 cup of diced white onion, 1 tsp diced garlic, pink himalayan sea salt, diced spinach, 1/2 cup of egg whites and 1 package of grass fed organic beef from Trader Joe’s. I put these in the oven at 400 degrees for 30 minutes. When they were done they were just not enough to fill up five lunches. They came out delicious but I couldn’t stretch this to make enough for each lunch so I had to improvise.

In order for me to make sure I had enough protein in each lunch I decided to take 1 package of lean ground turkey and add some onion, peppers and then take my meatballs and chop them up and put it all into one skillet and make a combination of lean ground beef and lean ground turkey as a chili. Hey, sometimes meal prep just takes you to another place and you have to learn to roll with the punches. Now I had 2 packages of ground meat to make enough for five lunches so it all worked out in the end.

For veggies this week I made some sliced green squash and some butternut squash. I love squash and lately it’s my favorite thing to make and I look forward to eating it! While my oven was still warm I sprayed 2 baking trays with coconut oil, diced up my squash and then sprinkled on some The Gourmet Collection roasted garlic and red bell pepper seasoning (I use this so much and love it!). I also sprinkled some fresh basil and a bit of olive oil and let these bake for 30 minutes. They came out so amazing and tasty, if you don’t like squash try it again, it’s so delicious!

I like to vary up what vegetables I have for lunch so some of them will have the squash combination and some will have a vegetable medley of asparagus, sun dried tomato and peppers. I made these in a skillet using some coconut oil, garlic powder and Bragg’s Nutritional Yeast Seasoning. This came out delicious and is a nice way to mix up what my lunch is like by swapping out different vegetables. As you will notice I have no carbs in the lunches this week. Usually I put some brown rice, but I’m including a few more high carb snacks in my diet so I don’t need the carbs at lunch.

I have been on an egg muffin kick lately so I made some more of these for breakfast tomorrow and snacks for today. These are so easy to make and high protein options. I use a muffin tin, spray it with coconut oil spray, add egg whites, onion and peppers and some salt & pepper to taste. I bake these at 400 degrees for 25 minutes. You can even top these with some shredded mozzarella cheese or some fresh salsa. I eat these for breakfast or pack them for a quick mid morning snack.

For a mid day snack and treat I love the Lenny & Larry’s Complete Cookies. I purchased a few flavors but right now I have the White Chocolate Macadamia, Peanut Butter and Chocolate Peanut Butter. I eat a half of these which are 180 calories and 8 grams of protein. I try to not eat the entire cookie but they are so good it’s hard not to! They are vegan, non-gmo, use no soy, dairy or eggs.

For snacks I have the following planned for this week:

Mid morning snack: egg muffins, 3 hard boiled eggs or protein shake using NutriWhey belgian chocolate or Garden of Life chocolate

Mid afternoon snack: brown rice cake with 1 tbsp of D’s Naturals Fluffbutter and 1/2 Lenny & Larry’s Cookie

Optional snacks: Mighty Muffin by Flapjacked or MHP protein pudding pack – both are high in protein and easy on the go to eat

In the evening I make a fresh dinner, that is never pre-made. I enjoy making dinner after work with lean protein sources like chicken, steak or fish and tons of vegetables. At night time I always make my night time cottage cheese parfait. I use 1 cup of fat free cottage cheese, cinnamon, 1 handful or raw almonds and 1/2 scoop of BSN Syntha 6 Peanut butter protein. It tastes like a dessert and it is great before bedtime.

That’s a warp – meal prep is done and now it’s time to relax and enjoy the rest of my Sunday. I hope this gives you some great ideas for your weekly meal prep 🙂

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