MONDAY MEAL-PREP
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)
Eggs (min. oil & cheese) + Oatmeal
Eggs (min. oil & cheese) + Whole grain Toast
Protein shake (Vegan, plant-based, or egg) in water + Apple
Eggs (min. oil & cheese) + Potato/ Sweet potato
Chicken/ Turkey/ Beef + Potato/ Sweet potato
Chicken/ Turkey/ Beef + Rice
Chicken/ Turkey/ Beef + Corn
Post workout snacks for building muscle (after HARD workout)
lean Protein + Fast-digesting Carb (simple carb)
Protein shake (Vegan, plant-based, or egg) in water + Banana
Protein pancakes (Kodiak) + Syrup (not too much)
Protein shake (Vegan, plant-based, or egg) in water + Granola bar
Protein bar
Toast + Jelly + Eggs or Protein shake
Turkey/ Ham/ Chicken + Bread sandwich
Protein waffle + Banana or Syrup
