Mastering Meal Planning and Prep!

IDEAS with :

PREPPING VEGGIES-

Wash, and cut all veggies.
1. Store in containers for sauteed veggies for dinners.
2. Make mason jar salads (THESE are amazing--to-go salads, and they last longer than a typical salad!!)
3. Portion in snack sized zip lock bags for to-go snacks.
4. Chop veggies and store in fridge to add to your egg white omelets.
5. Don’t forget Steam in bag veggies which can also be broiled

STARCHY CARBS

Cook in bulk your brown rice, whole grain pasta, quinoa, lentil, sweet potatoes etc..
Place each in a separate, large container OR prepare individual 1 serving size to-go meals

PROTEINS
Chicken, Lean Steak, Pork, Fish, or Shrimp/Scallops:
1. Bake, Grill, or Saute’ all at once with 2-3 different marinades/seasonings.
**Use for salads, wraps, individual serving size lunch/dinners (above).
2. If you don’t like pre-cooked chicken reheated, try trimming the fat, place in zip-lock freezer bags with your marinade/seasonings of choice (add a little vinegar to help tenderize), and freeze. Place in fridge to thaw the night before you plan to prepare it.

Lean Ground Turkey or Ground Chicken or Ground Venison:
1. Prepare turkey burgers or turkey meatballs
**Store in fridge for lunches/dinners OR marinade in ziplock freezer bags and freeze. Place in fridge the night before you plan to prepare them.
2. Prepare turkey meat sauce.
**Store in fridge with small portions of whole grain pasta for individual serving size lunches/dinners. These also freeze well for quick future lunches/dinners.

Eggs:
1. Boil eggs for hard boiled egg snacks.
2. Egg whites omelet muffins to go [ meal prep idea]
3. You may also add liquid egg whites (carton/pasteurized and CLEAR) to your Shakeology. Pasteurized are safe for raw consumption, and they are tasteless and the consistency of water. They won’t change the flavor of your shakeo, but they will add protein which will help you stay fuller longer!

Low Sodium Soups or Stews:
Prepare ahead, portion into individual serving size tupperware bowls, and freeze.

Snacks:
If you’re always on the go, you may also want to consider prepping your snacks so they are easy to grab and go. Here is a list of some snack options:

Shakeology Prep:
Portion your desired ingredients for your shakeo and put in ziplock bags. This way, you can grab it, blend it with your shakeo, liquid and ice, and go!