Meal Prep

Guys, I didn’t even eat leftovers before I started meal prep. I ate out 2 or 3x per day. I often skipped breakfast, ate a salad for lunch and indulged at dinner with wine. This was life for years. It was my normal and worked for that chapter my of life.

It’s no surprise that my diet was slowing my progression but admittedly it has been the hardest to change. It took months into my journey for me to mentally accept this. Food was used as a reward and source of comfort majority of my life. After a long day of work and caring for a baby, I treated myself to what I wanted. "I deserve it" was my motto but it cost me. I was taking care of myself or so I thought however self-care looks very different for me today.

 

Every meal decision you make compounds over time to ultimately maintain, gain or lose weight. I ate poorly for years and those decisions were evident on the scale, in my clothing size, how I felt looking in the mirror and in candid photos.

 

The more I got serious about my lifestyle change and wanting to compete, it became imperative to have a diet overhaul. On October 1, 2021, I started counting marcos and cooking at home. It took a few weeks to get into the groove but 5 months in, it is the new norm.

 

Consistency is the key. As the scale changed each day, it kept me motivated to be disciplined. Was I down everyday? No but I was losing 2-3 lbs per week for months because I was consistent.

 

When I started cooking the first week, I experimented with different meals. I still don't have a solid meal plan but this flexibility is what I prefer.

 

Here's what I recommend:

 

Grocery shop and cook 2x a week (sometimes I cook more depending on my schedule)

• Pick 1 to 2 protein types (chicken breast, ground turkey, ground beef 93/7%, etc.)
• Pick 1 to 2 green veggies (my favorites are green beans and broccoli)
• Pick 1 or 2 carbs (white or brown rice, farro)

 

My go to meal prep:

 

Protein (4 oz)

• Ground lean turkey
• Ground lean beef
• Grilled chicken
• Lean porkchops
• White fish (I get frozen fish and let it thaw in the fridge overnight)

Fat

• Avocado
• Butter
• Protein bar
• Nuts
• Peanut butter 

Carbs

• 1/2 c white or brown rice
• 1/2 c farro
• Dave’s Killer bread
• Sweet potato
• Fruit
• Vegetables

 

 

How many calories do I eat? Macros guide caloric intake. If you’re eating clean, you will be surprised at how much you can eat in a day. If not, you’ll quickly meet your daily quota forcing you to exceed your macros or be very hungry.

 

How often do I eat? I eat a meal or snack about every 2 hours. I try to log everything at the time so I don’t “accidentally” forget to count.

R1 Protein Shake 

Dave's Killer Thin Sliced Bread 

5g butter

Egg White & Roasted Red Pepper Egg bites

RX Bar

4 oz protein (chicken or ground turkey)

4 oz blanched green beans

1/2 c rice

Apple (150 -200g)

Rice cake or Pirate's Booty 

4 oz protein (beef, chicken or ground turkey)

100 g blanched Brussel sprouts or broccoli 

1/2 c rice 

Fruit / carb to complete macros

Sparkling water 

Around 1 gallon water in my Yeti

Cold brew - black (not everyday as I don't crave coffee as much anymore. Thanks pre-workout!) 

 Tips:

• Pick fun reusable containers - here are mine - Bentgo Meal prep (2 compartments)
• Grill chicken and beef at the same time (I prefer burger patties over ground)
• Use precut & prewashed veggies to save time 
• 1 minute to blanch the vegetables in boiling water
• Sweet potato - poke holes and microwave 3 minutes per side until soft 
• Frozen rice packs don't produce the yield but save time

XOXO, 

Bicep Blonde