Beginner’s Guide to Meal Prep -Part 3, Sample

It’s just another meal prep Sunday, that’s my fun day!  My I don’t have to run day, though I snuck in a quick shoulder workout. I normally don’t exercise on Sundays, but I am just now able to exercise and I wanted to start right away. In addition to meal prepping, my workouts for the week are planned on Sundays.

I decided to do a small grocery haul on Sunday morning rather than Saturday because it’s tax-free weekend. I needed to replenish a few items from Super Target and Kroger.The stores can be crazy with people trying to buy back to school items.

So, I broke the golden rule of thou shall not go grocery shopping hungry and bought way more than I needed. My grocery bill is always way over budget, I need to seriously work on cutting down and chop my own veggies.

I usually…

  • Prep for 4-5 days
  • Make extra meat & freeze it, (blackened salmon below)
  •  prepare easy to grab food like fruit, popcorn, & nuts
  • Drink a protein shake when still hungry
  • Eat 5-6 times a day
  • Consume 1400-1800 calories
  • Consume more carbs on Crossfit and leg day
  • Eat a wide variety of foods
  • Measure & portion out my food
  • Use a pre-workout
  • Take vitamins & supplements



Menu Options:

  1. Veggie egg white frittata & diced potatoes
  2. Protein powder oatmeal porridge (flax & chia seeds)
  3. Mixed Fruit
  4. Nuts
  5. Boiled eggs
  6.  Homemade vanilla protein popcorn
  7. Protein shake
  8. Blackened salmon, lemon-lime chicken, and ground turkey taco with black beans.
  9. Cabbage, asparagus, mixed peppers,broccoli & cauliflower, romaine lettuce. 
  10. Cauliflower flower crust veggie pizza
  11. Naked black bean burgers
  12. Tea & more tea

    I get my fats from coconut oil, nuts, and avocados.  Around Thursday, I’ll make shrimp stir fry with cauliflower rice and naked black bean burgers. I cook no more than 2 or 3 times a week, cooking really isn’t my thing.  Give meal prepping a try. 


Keep it simple and don’t try to reduce or eliminate everything all at once. I mean don’t go low carb, calorie, gluten-free, low sodium, raw, vegan, dairy and sugar-free all at once. I found being to strict initially can cause you to binge later, eating healthy is a continuous process  that I am still learning. 


6 thoughts on “Beginner’s Guide to Meal Prep -Part 3, Sample”

      1. 😊 I’ve been meal prepping for years and last fall when I started counting macros is when I was finally able to achieve losing the body fat percentage I wanted!

        Meal prepping + exercise helped me get those results

        I’ll definitely keep up with your meal prep articles 😊


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