IG Meal Prep Post Follow-Up: My Meals for the Week (with Recipes!)

IG Meal Prep Post Follow-Up: My Meals for the Week (with Recipes!)

IG Meal Prep Post Follow-Up: My Meals for the Week (with Recipes!)

Last week, I posted a photo of my weekly meal prep procedures. The image was of rows of bowls and glass containers, neatly organized into meals, snacks, and breakfasts. To be precise, there were 18 lunches/dinners, 8 breakfasts, and 8 snacks total – but not all of them fit into the picture.

This may sound like a staggering amount of food. But you’d be surprised – between two people, we eat all of that food every single week, and eat out. Plus, all of it only takes about two hours to cook and clean, once a week.

Meal prep has been depicted as a boring, micro-managing drag. For me (and for many of my clients), meal prep has been a lifesaver. I save hours each week not cooking every single meal from scratch, and my eating habits are certainly superior to what they would be if I were scrambling for ideas at every meal.

It doesn’t have to be difficult. In fact, I recommend that clients keep it extremely simple, only eat food they like, sneak in lots of veggies, and keep prep time to a minimum. You can also make basic dishes like I list here, and get your fruits and veggies in around these meals, by having salads and snacks.

One of my clients said this week that she liked her meals to be “delicious, fancy, and not too tedious to make.” I absolutely loved those descriptors, and that’s exactly what I aim for in helping clients cook better and faster. If something is too difficult, it is likely that we’ll burn out after just a few tries. Here are the delicious, fancy, and not-too-tedious foods that I’ve been enjoying this week:

Pasta with Sausage and Tomato Sauce (6)

Ingredients:

  • 1 lb brown rice pasta (I love the Tinkyada brand)
  • 1 lb hot Italian chicken sausage
  • 1 large can crushed tomatoes
  • 1 cup water
  • 1 small can tomato paste
  • 6 cloves garlic (I buy them pre-peeled)
  • 1 tbsp olive oil

Steps:

  • Put water on to boil.
  • Saute the garlic in 1 tbsp olive oil.
  • Crumble and brown the sausage with the garlic, once the garlic is browned and translucent.
  • Once the sausage is cooked through, add the tomato paste and stir.
  • Add the crushed tomatoes and the cup of water. Bring to a boil, then reduce heat to low and cover.
  • Once the pasta water is boiling, add the pasta and cook until al dente.
  • Drain the pasta and add to the tomato sauce and sausage, mix well, then serve into six separate containers for storage.*

*I use small containers for myself, and larger containers for Michael. I am probably eating about two ounces of pasta in each serving, while he is probably eating more like three.

Macaroni and Cheese with Turkey (6)

Ingredients:

  • 1 lb brown rice pasta (I love the Tinkyada brand)
  • 1 lb lean ground chicken or turkey
  • 1.5 cups skim Greek yogurt
  • 1.5 cups shredded reduced fat cheddar cheese
  • Chili-lime seasoning to taste

Steps:

  • Put water on to boil.
  • Saute meat in a separate pan.
  • Once water is boiling, add pasta, then cook until al dente.
  • Drain pasta, and leave in original pot.
  • Add to the pasta the meat, yogurt, and cheese, and mix well.
  • Season to taste.
  • Separate into six separate containers for storage.
Chicken Quesadillas (6)

Ingredients:

  • 6 large brown rice tortillas (I love the Trader Joe’s brand)
  • 1 lb chicken breast, grilled
  • 1 large white onion
  • 2-3 large bell peppers
  • 1 tbsp olive oil
  • 1.5 cups shredded, reduced-fat cheddar cheese
  • Chili-lime seasoning to taste

Steps:

  • Finely chop the onion and bell peppers, and saute them in the olive oil over medium heat.
  • Mince the grilled chicken, and add it to the onion and bell pepper mixture.
  • Season to taste with chili-lime.
  • I store these ingredients together, and make the quesadillas fresh anytime I want them, using about 1/4 cup cheese for each quesadilla.
Tex Mex Breakfast Bowls (8)

Ingredients:

  • 2 cups cooked brown rice
  • 1 lb grilled chicken breast, cubed into small pieces
  • 2 cans kidney and/or black beans
  • 1 quart egg whites, cooked
  • 2 cups shredded, reduced fat cheddar cheese
  • 2 large bell peppers, chopped

Steps:

  • Once you’ve cooked the brown rice, egg whites, and chicken, begin layering the bowls. You’ll evenly divide the ingredients listed into the eight bowls.
Chocolate Protein Acai Bowls (8)

Ingredients:

  • 1 pack (4 oz) unsweetened frozen açaí puree
  • 1 cup frozen cubed mangos
  • 1 cup frozen blueberries
  • 4 scoops chocolate protein powder (I like Designer Whey or Vega Sport Performance)
  • Just enough liquid to make the blender work
  • 2 cups granola (I like Bear Naked Cocoa and Cashew Butter)
  • 8 tbsp chia seeds

Steps:

  • In the blender, puree the açaí, mangos, blueberries, protein powder, and liquid.
  • Pour into eight separate bowls and cover with plastic.
  • Freeze the bowls.
  • Anytime you want to have a fresh bowl, pop it in the microwave for 30-60 seconds, and top fresh with granola and chia seeds.
Other fun facts:

I have been cooking for so long now that I am very fast, in terms of understanding which items need to be cooked in which order. Please be patient with yourself if it takes longer than two hours. Cooking takes practice, especially if you’re trying to streamline time. Here are a few tips for faster cooking:

  • Always boil water for pasta or cook rice before you do other things – try to have these items cooking as quickly and as early as possible, because they will hold up other dishes down the line if they’re started too late. It should always be one of the first things you do.
  • Sweet potatoes take forever. If you make sweet potatoes, start them before everything else, even the other carbs.
  • Cook everything at the same time, not sequentially. This takes practice, but it saves a lot of time.
  • Buy some things pre-chopped or sliced. If you’re really pressed for time, you may even consider buying some meats pre-cooked.
  • Clean as you go. If you’re waiting for the rice to finish cooking to move on, take a minute to load the dishwasher. When you finish with a pot, wash it and put it away.

Also, I don’t include a lot of vegetables in the meals, typically, because they can take a long time to cook and sometimes hold up the process. I get a lot of veggies outside of the packed meals, typically through salads and fruit/veggie snacks. If you are in a situation where you can’t have these extra foods, then you should definitely make broccoli to go with the pasta, put spinach in the breakfast bowls, or something similar. Gotta get those veggies in.

Want my whole meal prep cookbook? Get it e-mailed directly to you by filling out the form below! Check your spam if you don’t get it right away, and remember that this will be a “double opt-in” – once you fill out the form, you’ll get a confirmation e-mail first. I hope you enjoy trying them out!

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