May 1st 2022

6 min reading time

Thank you so much for supporting my page! As a reminder, these meal preps are based off of what I eat during my work week.

 

Being a school teacher, I do not have time to think about what I am going to eat every day of the week. As I am working to overcome my obese mindset, I have found that meal prepping keeps me prepared. I am prepared for surprise late nights, and prepared for healthy eating habits at every meal.

 

Do I get sick of eating the same thing over again? Of course I do! But for now, this has been the number one go-to for building healthy eating habits. 

Disclaimer* All meal plans are eaten and consumed by me. Please adjust the macros, and recipes to your liking. Add more items if you wish, and take items away. 

My meal plans are not customized to your personal needs. Please consult a Nutritionist, or Doctor to receive individual plans.  

All Glass containers used can be found on my Amazon Page. You can click here to access my customized s tore.

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Enjoy! 

 

Shopping List

This weeks Shopping cart came from Aldi USA. What the heck is happening to their prices! Eggs were $2.00 when they are normally $0.87. My wallet was not happy! I will still continue to shop there because of their buy-back program. If your food goes moldy, or spoiled, you can return it and get your money back. Even if it is opened. 

Shopping List:

  • 2 Bags of Spinach
  • 1 bag of Brussel Sprouts
  • 1 Head of Broccoli
  • 2 bags of mini sweet peppers
  • 1 Bag of Red onions- or 1 Red onion
  • 4 Avocados
  • 1 Bunch of Asparagus
  • 1 bag of Mini Potatoes
  • 1 Bag of Carrots
  • 1 Bunch of Bananas
  • Pre sliced Cheese 
  • 3 Pre-packaged Salmon
  • Peanut Butter of choice
  • 1 Summer Sausage Roll
  • 1 Container of Non-Fat Greek Yogurt
  • 1 Package of Pita Chips
  • 1 package of Turkey Meat. About 20oz per person
  • 1 Dozen Eggs 
  • Basmati Rice
  • Siracha Mayo
  • 1 Bag of Frozen Strawberry Banana Fruit Blend
  • Chia Seeds
  • Flax Seeds
  • Steel Cut oats
  • Mini Chocolate Chips

Seasonings:

  • Cinnamon
  • Salt
  • Pepper
  • Garlic Powder
  • Onion Powder
  • Paprika
  • Cumin
  • Chili Powder

Breakfast- Smoothie Bags

You heard that right! I pre-packed my smoothies into frozen bags and wow! Game Changer! I brought my blender to school to make life easier as well. I have this fear of making too much noise in the morning, and I can’t handle loud noises until about 9am. Once I get my students settled, I blend, blend blend. Yes, my students watch me make my breakfast. LOL!!! We eat together! 

Items: 

  • Spinach
  • Freezer bags
  • Frozen Strawberry Banana fruit
  • Avocado
  • Non-fat Greek Yogurt

Recipe:

  • Start by laying out freezer bags for each day you are prepping
  • First fill each bag with 1 cup of Spinach
  • Then add 1/4 cup of Frozen Strawberry Banana blend to each bag
  • Add 1/2 of an avocado to each bag. 
  • In a separate container, or into the bag, add 2/3 cup of Non-fat Greek Yogurt
  • Place in the Freezer until ready to make!
  • Add as much Ice and Liquid as you wish. 
  • I used about 1 cup ice and 1/2 or 2/3 cup water to my blender. 
  • Enjoy!

 

Snack 1 and 2

Snacks this week were super helpful! I never know the days I am going to feel more hungry than others. Which is why I always prepare snacks. I refuse to go back to my obese lifestyle. I have found that keeping snacks ready, portioned, and exciting to eat, has helped me space out my hunger crashes. 

 

Snack 1: 

Chunky Monkey Overnight Oats topped with Peanut butter. 

Snack 2- Adult Launchable:

  • 2oz of Summer Sausage
  • 2oz of Cheese of Choice
  • 2 Hardboiled Eggs
  • 10 Pita Crackers

 

Lunch-Mini Stuffed Pepper Poppers

I love this recipe! Its super easy to make and fun to eat! 

Items:

  • Mini Peppers
  • Turkey meat
  • Garlic Powder
  • Onion Powder
  • Salt
  • Pepper
  • Paprika
  • Cumin
  • Chili Powder
  • Asparagus
  • Mini Potatoes

Recipe:

  • First, Pre-heat the oven to 425
  • Next, Wash your asparagus and mini potatoes
  • Chop your potatoes into cubes and place them on a baking sheet
  • Drizzle 1/2 tablespoon of Olive Oil over the Potatoes
  • Add to Potatoes:
    • Salt
    • Pepper
    • Garlic Powder
    • Onion Powder
  • Using a clean hand, mix spices and oil together 
  • Place in the oven for 20-25min
  • On a separate baking sheet add your washed asparagus
  • Add to Asparagus:
    • Salt
    • Pepper
    • Garlic Powder
    • Onion Powder
  • Drizzle 1/2 tablespoon of Olive Oil to the Asparagus
  • Using a clean hand, mix together 
  • Place in the 425 degree oven for 10-15 minutes
  • When Veggies are done remove from oven and let cool

Mini Pepper Poppers

  • First, start by washing all the peppers
  • Then, remove the tops of each pepper and clean out the seeds
  • Next, add your Turkey Meat to a bowl
  • To the Turkey Meat add:
    • Salt
    • Pepper
    • Garlic Powder
    • Onion Powder
    • Paprika
    • Chili Powder
    • A dash of Cumin
  • Why am I not telling you the measurements of Spices?
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  • Because I do not measure. I use my nose 
  • With a clean hand, mix the spices together into the turkey meat
  • Next, Stuff the raw turkey meat into each Mini pepper
  • Place on a baking sheet about 1/2 an inch apart
  • When all the peppers are stuffed, place into the oven at 425 for 20-25 minutes. (Some ovens only take about 15-20 minutes.)
  • Do not pre-cook the turkey meat. The best part is the raw turkey meat baking into the Mini Peppers
  •  You will know the peppers are finished when they have browned a little bit on the outside, and the meat is juicy
  • Now lets pack!
  • To your containers evenly distribute your Asparagus
  • Next, evenly distribute your mini peppers on top of the Asparagus
  • Finally, evenly distribute your potatoes to your containers
  • Enjoy your fun lunch!  

Dinner- Salmon Bowls

Note: Not Pictured

Items:

  • Salmon
  • Brussels Sprouts
  • Broccoli
  • Basmati Rice
  • Carrots
  • Siracha Mayo
  • Salt
  • Pepper
  • Garlic Powder

Recipe:

  • Pre-heat the oven to 425
  • Wash, clean, and cut your Brussel sprouts and Broccoli
  • Place them on a baking sheet
  • Drizzle 1/2 tablespoon of Olive Oil to the veggies
  • Add to the veggies:
    • Salt
    • Pepper
    • Garlic Powder
    • Onion Powder
  • Place in the 425 degree oven for 10-15 minutes
  • On a separate baking sheet add your Salmon
  • Drizzle 1/2 tablespoon over your salmon
  • Add to salmon:
    • Salt
    • Pepper
    • Garlic Powder
    • Onion Powder
  • With a clean hand, rub the spices into the Salmon
  • Placed into the 425 degree oven for 20-25 minutes. I like my salmon cooked well done. your minutes may differ from mine
  • While this is all cooking, add 1/2 cup of washed rice into a pot
  • Add 1 cup of water to the pot
  • Bring to a boil and then let simmer until water is absorbed
  • Once everything is finished cooking begin packing your containers
  • Start by adding 1/8 -1/4 cup of cooked rice to each container
  • Next, evenly distribute your Broccolie and Brussel Sprouts
  • Then, add 2-4oz of Salmon to each container
  • Finally, top with Siracha Mayo when ready to eat.
  • Enjoy! 

Macros

Please remember to adjust Macros as needed for you.

Note: My Calories have increased drastically due to my workouts. I have now added working out into my week, and wow! Feeding your body is a must! Don’t be alarmed by the Calories. If you are being active daily, then it is important to nourish your body. 

Macros: 

  • Calories:1,891
  • Protein: 113g
  • Carbs: 167g
  • Fiber: 30g
  • Sugar: 50g
  • Fat: 86g
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