• Kimberly R.

Easy Weekly Meal Prep

Updated: Jan 14, 2019

Healthy eating during the work week is a breeze if you prep on Sunday.

Today, we cooked 2 meals to portion and store in the refrigerator for reheating throughout the week.

Tip #1: Choose recipes that share some ingredients so that you can prep them at the same time. For example, chopping veggies for two recipes at once saves time!

Tip #2: Use a measuring cup to portion out the meal, so that you can better estimate the calories and nutrition in each portion.

Tip #3: Invest in meal portion containers. We use these containers from Isolator fitness (Amazon). They are great because they are microwave and dishwasher safe, they have lids that secure easily and stack well in the refrigerator.

Tip #4: Let the food cool to near room temperature before putting the lids on the containers and storing in the fridge. This will prevent condensation.


OUR RECIPES FOR THE WEEK:


1. Baked "ziti" adapted from No Excuses Detox: 100 Recipes to Help You Eat Healthy Every Day by Megan Gilmore (Amazon). The recipe features cauliflower instead of pasta, and we substituted nutritional yeast so we can make it dairy and grain-free! To make it easier, we used a store bought pizza sauce. Rao's Pizza sauce is great because it's ingredients are simple and Whole30 compliant. We also added an onion, a large zucchini to cook with the cauliflower, and approximately a cup of baby spinach. Kiersten at Hello Veggie posted the original recipe with permission from the author, so you can check it out here.


When we made it with the following ingredients, the macronutrition in each of 6 portions was calculated through My Fitness Pal as 230 calories (11.6 g protein, 16.7 g carbs, 13.4 g fat).

1 head of Cauliflower

3 jars of Rao's Homemade Pizza Sauce

1 large onion

1 large zucchini

1 cup baby spinach

4 eggs

2 tablespoons nutritional yeast


2. Mexican Chicken Skillet created in the moment on the stovetop. Diced chicken and vegetables (onion, red pepper, yellow pepper) sautéed in a pan with garlic and seasoned to taste with chili powder, garlic pepper flakes, cracked black pepper, and paprika. A little salsa to finish it off!


When we made it with the following ingredients, the macro nutrition in each of 6 portions was calculated through My Fitness Pal as 162 calories (27.2 g protein, 8.3 g carbs, 1.3 g fat).

1.5 pounds chicken breast

2 tablespoons minced garlic (store-bought for convenience)

2 large onions

1 large red bell pepper

1 large yellow bell pepper

seasoning to taste: chili powder, garlic pepper flakes, cracked black pepper, and paprika.

2 tablespoons salsa






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