Meal Prep 101

With our town being in a state of emergency due to weather, and pretty much being stuck inside all day, I decided to venture out in this crazy weather and get some groceries and supplies in case power went out or water pipes froze.

I went to Target and couldn't help but buy the cute little Valentine's decorations in their clearance bins. I LOVE decorating for each new holiday and season! Needless to say, i COMPLETELY FORGOT to get any water or useful supplies to help us be prepared. But, I did get some pretty cute stuff for Valentine's day!

We aren't going to be doomsday prepped in case something happens, but hey, maybe those candy hearts will hold us over for a few days. 😉

Since church was also cancelled due to weather, I was able to do some organizing in the house as well as meal prep! I'm going to share how and what i do to meal prep.

So first things first. You need to figure out how many calories you should be intaking a day, as well as macros. Macros are proteins, carbs and fats and you should be eating a certain amount of each every day. Bodybuilding.com has a great Macro nutrient calculator (click link to find yours)!

My meal plan is tailored to my macros, so you can tweak yours to less or more food depending on your goals. Download the MyFitnessPal app to track your macros and meals! (Click HERE to track yours now)

I meal prepped breakfasts and lunches for 4 days. Meat isn't good in the fridge after 4 days so that is my limit unless i freeze already cooked meals for the rest of the week.

Here is what my meal plan looks like:

Breakfast: 498 calories

Overnight oats- 1/4 C. oats + 1/4 C. plain greek yogurt + 1/2 C milk + cinnamon + vanilla + 1/4 C. blueberries + shredded coconut + 1 tsp. honey
1 egg plus 1 C. egg whites
2 oz. turkey sausage patty OR turkey bacon

Snack:

1/2 C. cottage cheese
1 whole orange OR pineapple

Lunch:265 calories

4 oz. ground turkey hamburger
1 cup green beans OR broccoli

Snack:

Caramel Rice cake
2 TBS. Adam's peanut butter
Venison jerky

Dinner:220 calories (VARIES)

Venison roast and potatoes
Spinach salad

Daily Macros total:

Calories: 1536

Protein:157 grams

Carbs:113 grams

Fat:48 grams

This may seem boring to most of you, but its so easy to spice it up! Turkey hamburger can be made into burritos using whole wheat or tortilla land tortilla's (click link for nutrition facts). My dinners will be different every night, I don't usually plan ahead for that. And snacks will vary day to day, depending on if i've worked out. If i exercise, i will add another 300 calories to my diet.

THE HOW TO:

First, cook all your meats!

I like to weigh all my food so that i know my macros are correct! Make sure to use the serving size that is on the label.

A serving of turkey sausage is 2 ounces. I will have one patty each morning.

Next, I cooked all my egg whites and eggs for the week, then divided them up into each of the 4 containers.

Then, cook all your vegetables for the week. I made enough for 2 days of green beans and 2 days of broccoli.

This easy crockpot dinner turned out DELICIOUS. Healthy isn't always boring and gross!

Bragg's has a really good, low calorie, few ingredient dressing that i like to use! CLICK HERE FOR NUTRITION FACTS!

Crockpot meals are the way to go while meal prepping! I like to cook a few pounds of chicken at a time and use it for various meals throughout the week. This time i made a deer roast with potatoes.

I also made some venison jerky for a quick snack after gym sessions.