Happy Monday! One of my favorite things to do is to plan what I’m going to eat for the week ahead – it keeps me motivated to train and eat healthy. Most people think that if you exercise you have 100% go on whatever you’d like to put in your body, but it’s the opposite way. If you want to look and feel fit, you have to train hard and watch what you eat even harder. Trainers will tell you that it’s 80% what you eat and 20% exercise..IT’S TRUE.
For the past two years, I’ve made it a point to plan out what I will have to eat, what’s in the pantry, in the fridge, and everywhere in the house. My husband and I refuse to buy extra snacks or fill up our pantry with things that we don’t need. I’ve listed out steps on how we stay on track during the week and a five day meal plan of (almost) all whole foods!
Step 1: Get rid of every single unhealthy snack at home
Step 2: Plan your meals on a weekly basis
- Make sure when you are planning out your meals that you pick two or three meals that can double for lunch and dinner. All you’ll have to do is split the meals into two days so you don”t eat the same thing twice in one day.
Step 3: Create a grocery list based on the plan and STICK to it
- It’s hard to go grocery shopping with a list and actually stick to it! What has helped me stay away from unhealthy options is using Amazon Prime Now, which is something all Amazon Prime members have available to them! I just go online, select everything that is on my grocery list and schedule a delivery. No more wondering around isles you don’t belong in! 🙂
Step 4: Commit yourself to meal prepping on Sundays, even if it’s for the first three days of the week
If you are looking for an easy way to get started, check out my five days meal plan:
To make it even easier for you I’ve created a grocery list, check it out below:
The recipes for what you see on the weekly plan are listed below:
Lemon & Garlic Chicken Breast | Side of Broccoli
Ingredients: 2 lemons, chopped garlic, broccoli, 3 chicken breasts, olive oil (double everything for two people)
- In an over safe casserole dish, place 3 chicken breasts
- Add lemon juice (cut lemons in half, squeeze juice, leave 1/2 a lemon to the side), add chopped garlic
- Set oven to 400 degrees and cook for 40 minutes
- In a large skillet, add broccoli, a little bit of chopped garlic, 1 T lemon juice, 1 T olive oil, and cook in low to medium heat until cooked through (about 10 minutes)
Moroccan Meatballs | Brown rice or cauliflower rice
Ingredients: cumin (or cayenne pepper), paprika, black pepper, salt, cinnamon, yellow onion, canned diced tomatoes, ground beef, parsley, cilantro, green olives (pitted)
- Chop onion – in a large skillet, add chopped onions, cook on low to medium heat
- Add diced tomatoes, a dash of cayenne pepper, 1 t paprika, salt, pepper, 1 t cumin, 1/2 cup chopped green olives, let it cook while you make the meatballs.
- In a large bowl add ground beef, 1/2 c chopped onions, dash of cayenne pepper, 2 t paprika, 1 t cumin, 1/2 t cinnamon, salt and pepper, 1 T chopped fresh parsley (or dried), 1 T chopped fresh cilantro.
- Mix the ingredients in the bowl, then make 12-15 meatballs
- Add meatballs to the top of the sauce in the skillet and cook for 40 mins, on low to medium heat.
- Add 1/2C of brown rice to a small saucepan, add 2C of water and cook on high for 4-5 minutes, once boiling, turn heat to low and cook for 15-20 minutes.
- Serve meatball sauce on top of rice, add a little cilantro to finish, ENJOY 🙂
Skillet Taco | Cauliflower Rice
Ingredients: ground turkey, salt and pepper, cumin, chili powder, garlic powder, paprika, red onion, canned tomato sauce, cauliflower, 1 avocado, cilantro, medium salsa, lime.
- In a large skillet, add turkey and cook over high heat, using a spatula to break the turkey into small pieces.
- Once cooked (should not have any pink), add 1 t salt and all the seasonings mentioned in the ingredients, cook for about 3 mins.
- add onion and tomato sauce and cover, cooking on low heat for 10-15 mins.
- Add 1/2C of brown rice to a small saucepan, add 2C of water and cook on high for 4-5 minutes, once boiling, turn heat to low and cook for 15-20 minutes.
- Serve taco sauce with rice and sliced avocado (if you wish!)! enjoy some on TACO TUESDAY!
Scrambled Eggs | Sauteed Spinach and tomatoes
Ingredients: eggs, spinach, tomatoes, lemon juice, garlic, salt and pepper, olive oil.
- In a small bowl, crack two eggs, mix well (with a fork!), add salt and pepper, add a little bit of water (this will make them fluffy!), and mix.
- Once mixed, add to small skillet until cooked through, about 3-4 mins and plate.
- In the same skillet, add a handful of spinach and tomatoes, cooking on medium heat. Add lemon juice (I usually only use half lemon), a little bit of olive oil, and garlic. Cover and cook until spinach is completely soft, add spinach and tomatoes to plate. Enjoy!
Where to buy protein powder & RX Bars:
- I buy all of my protein powders from RSP Nutrition:
- You can find RX bars on Amazon (here)
It all starts with YOU. Change your mindset. Change your Pantry. Change your Fridge. Change your habits. Change your life!