May 22, 2022

5 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 store.

Shopping List

This weeks Shopping list is from Aldi and Giant. I had to go to both stores to get everything I needed.

  • 1 Fresh Pineapple
  • 1 Fresh Papaya
  • 1 Bag of Spinach
  • 3 Ripe Avocados (To freeze)
  • 1 Container of Non-Fat Greek Yogurt
  • 5 Honey Crisp Apples
  • Steel Cut Oats
  • Chia Seeds
  • Flax Seeds
  • Cheddar Cheese Cubes
  • Boars- Head Chicken Breast, Deli Meat
  • 1 Dozen Eggs
  • 1 Package of already prepared Meatballs
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  • Basmati Rice
  • 3- 4 Sweet Potatoes
  • 1 bag of Frozen Peas

Breakfast- Pineapple Papaya Protein Smoothie

I have been obsessed with these frozen Smoothie bags. They are super easy to prepare, and quick to make in the morning. I make mine at school, which is even easier! 

Here’s the base smoothie I use:

  • 1 cup Spinach 
  • 1-2 cups Fruit
  • 2/3 cup Non-Fat Greek Yogurt = 16g of Protein
  • 1-2 cups ice
  • 1 cup water

Recipe Below is for Smoothie Bag Featured in Photo:

  • 1 cup Spinach
  • 1/2 cup Avocado
  • 1 cup Pineapple
  • 1/2 cup Papaya 
  • Freeze until you are ready to eat
  • To the Blender add 1 cup ice
  • Add your frozen smoothie bag
  • Add 1 cup of water
  • Blend until everything is mixed together. 

Enjoy! 

Snacks

This weeks Snack was light. I had a lot of afterschool meetings, that offered treats. So I planed ahead and new not to prepare too much. Please adjust as needed. 

  • Honey Crisp Apple
  • Overnight Oats in a Small Container
    • 1/4 cup Steel Cut oats
    • 1 Tablespoon of Chia Seeds
    • 1 Tablespoon of Flaxseeds
    • Dash of Cinnamon 
    • 2/3 cup Water or Liquid of Choice. 
    • I added the water to the dish on Sunday Night. 
    • Oats will not become mushy if using steel cut oats. 
    • Steel Cut oats can be seen in my 3 section container. 

Enjoy! 

 

 

Lunch- Protein Box

As seen in the photo above, I used one of my 3 compartment containers for my snack. Be flexible when packing for your meal prep. Sometimes you have to be creative. 

  • Boars Head Buffalo Chicken
  • Cheddar Cheese cubes
  • 2 Hardboiled eggs- with a Side of Everything but the Bagel Seasoning. 

High protein, low prep! 

Enjoy! 

Dinner- Meatballs

  • In a pan, add 1 tablespoon of Olive Oil
  • Add to the pan your raw meatballs 
  • Cover meatballs and let simmer on low for about 20 minutes 
  • Rotate the meatballs if necessary during the 20 minutes
  • When the meatballs look cooked thoroughly, turn the heat up to high to give them a little crisp on the outside.  
  • In a separate pot/pan, add 1 cup of washed rice
  • Add to the rice 1 1/2 cup of water
  • Turn stove onto low heat and let simmer until all water is absorbed
  • Add 1 cup of frozen peas to the rice and let them cook
  • Pre-heat the oven to 425. Yes, you can do this as the first step, but by the time you are finished cutting your sweet potatoes, the oven will be ready
  • Using a cutting board, slice and dice your washed sweet potatoes into 1 inch cubes
  • Add to the sweet potatoes
    • Salt
    • Pepper
    • Garlic Powder
    • Cinnamon
  • Drizzle 1/2 tablespoon of Olive Oil over the sweet potatoes
  • Using a clean hand, rub the spices into the sweet potatoes
  • Place into the oven for 15-20 minutes
  • To each container, add 1/4 cup of cooked rice
  • Evenly distribute your sweet potatoes to each container
  • Add 2-4oz of meatballs to each container. This should equal 3-4 meatballs.

Enjoy!

Macros

This meal plan and macros are designed for my weekly schedule and my body. Please consult a nutritionist if you need personalized meal plans. 

  • Calories: 1,466
  • Protein: 107g
  • Carbs: 123g
  • Fiber: 24g
  • Sugar: 37g
  • Fat: 60g

 

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