MONDAY MEAL-PREP

October 9, 2018

HEALTHY MEAL & SNACK IDEAS --- that are easy for MEAL PREPPING

 

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."

 

 

Throughout Day

Protein + Fats + leafy greens

 

Chicken thighs in Marinara

Extra virgin olive oil

Chicken thighs

Herbs & Spices

Thyme

Oregano

any herbs/ spices

Marinara

Spinach

 

CHICKEN salsa - crockpot

2-3 Chicken breasts

1 container Salsa

1 pack Taco seasoning

Cook in crockpot for 4-5 hours

on high/ 7-8 hours on low

Tear apart chicken with 2 forks

 

CHICKEN salsa burritos

Low-carb tortilla

Shredded chicken salsa (from crockpot)

Cheese

Avocado

 

CHICKEN salsa bowl

Shredded chicken salsa (from crockpot)

Cheese

Avocado

Black beans

 

GROUND BEEF burritos

Low-carb tortilla

Ground beef (80/20 or leaner)

Cheese

Avocado

Salsa/ hot sauce (optional)

 

GROUND BEEF bowl

Ground beef (80/20 or leaner)

Cheese

Avocado

Black beans

Salsa/ hot sauce (optional)

 

SALMON caesar salad

Wild-caught salmon (grilled, oven-baked, skillet)

Spinach, or other dark green leaf

Greek yogurt caesar dressing

Black beans

 

BREAKFAST burritos

Low-carb tortilla

2 whole eggs

Cheese

1/4 Potato (if before/after workout)

1/4-1/2 Avocado (if not before/after workout)

Bacon (if not before/after workout)

 

BREAKFAST bowls 

2 whole eggs

Cheese

1/4 Potato (if before/after workout)

1/4-1/2 Avocado (if not before/after workout)

Bacon (if not before/after workout)

 

BREAKFAST burritos

Low-carb tortilla

2 whole eggs

Cheese

1/4 Potato (if before/after workout)

1/4-1/2 Avocado (if not before/after workout)

Bacon (if not before/after workout)

 

BREAKFAST bowls 

2 whole eggs

Cheese

1/4 Potato (if before/after workout)

1/4-1/2 Avocado (if not before/after workout)

Bacon (if not before/after workout)

 

 

Pre workout snacks for building muscle (if in morning, none is required)

lean Protein + Slow-digesting Carb (complex carb)

  1. Eggs (min. oil & cheese) + Oatmeal

  2. Eggs (min. oil & cheese) + Whole grain Toast

  3. Protein shake (Vegan, plant-based, or egg) in water + Apple

  4. Eggs (min. oil & cheese) + Potato/ Sweet potato

  5. Chicken/ Turkey/ Beef + Potato/ Sweet potato

  6. Chicken/ Turkey/ Beef + Rice

  7. Chicken/ Turkey/ Beef + Corn

 

Post workout snacks for building muscle (after HARD workout)

lean Protein + Fast-digesting Carb (simple carb)

  1. Protein shake (Vegan, plant-based, or egg) in water + Banana

  2. Protein pancakes (Kodiak) + Syrup (not too much)

  3. Protein shake (Vegan, plant-based, or egg) in water + Granola bar

  4. Protein bar

  5. Toast + Jelly + Eggs or Protein shake

  6. Turkey/ Ham/ Chicken + Bread sandwich

  7. Protein waffle + Banana or Syrup

 

 

#mealprep #prepareforsuccess #preparetowin #nothingcanstopus #healthyliving 

 

 

 

     

     

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