This is the first week I’m sharing a glimpse into my weekly meal prep. I meal plan every Sunday, with a small meal prep again on Wednesday or Thursday to get through the rest of the week.
Meal Prep vs. Food Prep
Generally speaking, I food prep rather than meal prep. What’s the difference? Food prepping usually consists of batch cooking food to use throughout the week, rather than meal prepping which is preparing full meals to later heat up or finish cooking.
For example, I might make a big batch of chicken breasts, roasted vegetables and salad dressing. Then, I’d use these prepped ingredients to make different meals throughout the week.
When I have extra time and I’m feeling motivated, I will meal prep, getting full meals ready for the week.
Four Components of my food prep:
The four things I always include in my weekly food prep are; protein, fiber/vegetables, greens and healthy fat. I learned this after reading “Body Love” by Kelly LeVeque and taking her Fab Four Fundamentals course online.
These four components are crucial in feeling satiated after a meal, elongating your blood sugar curve and becoming re-energized.
To learn how I incorporate this into my toddlers meals, check out “Toddler Meals: Simple and Healthy Meals for your Toddler.”
This weeks meal plan:
Breakfast:
- Smoothies
Lunch:
- Grilled chicken salad x2
- Chicken wings (were on sale at the market) and roasted vegetables x2
- Salmon salad
- Tuna fish salad
- Leftovers
Dinner:
- Steak, sweet potatoes, green beans
- Cod, sweet potato fries, roasted broccoli
- Butternut squash soup
- Salmon, roasted vegetables, salad
- Tuscan Garlic Shrimp and Zoodles
- Turkey tacos
- Sausage and roasted vegetables
This Week’s Food Prep:
Breakfast Prep:
No prep needed. Purchased frozen fruit and pre-washed greens to use in smoothies. Will also add chia or flax, sunflower butter, and unsweetened coconut milk.
Lunch Prep:
- Chicken breasts: heat a cast iron skillet and add oil (I use avocado oil because it has a high smoke point). Once hot, add chicken breasts and season with salt and pepper. Cook until heated to an internal temperature of 165 degrees Fahrenheit. (I cooked mine for about 14 total minutes, flipping halfway).
- Chicken wings: place wings on a parchment lined baking sheet and cook at 425 degrees Fahrenheit for about 40 minutes, flipping halfway through. Internal temperature should read 165 degrees Fahrenheit. I drizzled olive oil over top, then sprinkled salt and pepper over all wings.
- Roasted carrots, zucchini and summer squash: prepare a parchment lined baking sheet. Chop veggies and drizzle with olive oil, salt and pepper. Cook at 425 degrees. Take zucchini and the squash out after about 20 minutes, and continue to cook the carrots. Carrots will cook for a total of 35-40 minutes.
- Lemon Tahini Sauce– to be used for chicken wings and roasted vegetables.
- Homemade Vinaigrette Salad Dressing– to be used for salads.
Dinner Prep:
No prep needed. I make dinner fresh each night of the week, since I’m home.
How it all came together:
First, I cooked the chicken wings and roasted vegetables at the same time. Everything baked at 425 degrees, with different times coming out of the oven. I kept an eye on everything and rotated the baking sheets each time I flipped or stirred something.
Next, while the chicken and vegetables were cooking, I made the chicken breasts on the cast-iron skillet.
Finally, I made the salad dressings while everything else was cooking. Salad dressing takes no time at all, so these dressings were done very quickly.
This food prep took about an hour and a half, including prep and cleanup! Later in the week (Thursday?) I’ll do a mini food prep to get us through the remainder of the week and into the weekend.
I hope you find this post helpful! Meal planning doesn’t have to be complicated and trust me, it makes ALL THE DIFFERENCE in the world for eating healthy throughout the week!!!
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