7 Day Meal Prep Guide!

Uncategorized Aug 24, 2021

It's that time of year again! School, early wake up, extracurriculars and more. Life demands a lot of us every fall!

 

What about our training and nutrition? This is usually the part that goes out the window first. Today we wanted to share a sample week of food and also some hacks to help set you up for success during those busy seasons of life!

 

First you need to ask yourself a few questions (don't eat food you're allergic to or cannot tolerate!):

 

-How many people are you feeding per week?

-What types of protein do you like eating? (Chicken, Fish, Beef, Lamb, Pork, Beans, Milk, Greek Yogurt, Eggs, etc)

-What types of fruit do you like eating? (Berries, Apples, Watermelon, Bananas, Citrus, etc)

-What types of veggies do you like eating? (Broccoli, Asparagus, Spinach, Carrots, Peppers, Brussel Sprouts, Cucumbers, Tomatoes, etc)

-What types of fats do you like eating? (Avocado, Nuts, Oils, Nut butters)

-What types of grains do you enjoy? (Rices, Pastas, Breads, Oatmeal, etc)

 

Once you've established what you enjoy eating, you need to figure out how much to buy. We tend to shop on Sundays for Monday-Thursday and Fridays for Friday-Sunday. Estimate portions based on how much your family eats. For example, Patrick gets about 1.5 portions, Rachel gets one portion and kids get a 1/2 portion. Then multiply by how many nights of food you'll be having that ingredient. 

 

Sample Week of Meals

 

Monday: 

Breakfast - Eggs, Toast, Watermelon, Apples, Nuts

Lunch - Chicken, Rice, Tomatoes, Peppers, Avocado

Dinner - Salmon, Pasta, Broccoli, Asparagus, Olive Oil

 

Tuesday:

 Breakfast - Greek Yogurt, Oranges, Cherries, Oatmeal, Nuts 

Lunch - Chicken, Rice, Tomatoes, Peppers, Avocado

Dinner - Salmon, Pasta, Broccoli, Asparagus, Olive Oil

 

Wednesday:

Breakfast - Eggs, Toast, Watermelon, Apples, Nuts

Lunch - Chicken, Rice, Tomatoes, Peppers, Avocado

Dinner - Ground Beef, Broccoli, Brussel Sprouts, Pasta

 

Thursday:

Breakfast - Greek Yogurt, Oranges, Cherries, Oatmeal, Nuts

Lunch - Chicken, Rice, Tomatoes, Peppers, Avocado

Dinner - Ground Beef, Broccoli, Brussel Sprouts, Pasta

 

Friday:

Breakfast - Eggs, Toast, Watermelon, Apples, Nuts

Lunch - Chicken, Rice, Tomatoes, Peppers, Avocado

Dinner - PIZZA NIGHT!

 

Saturday:

Breakfast - Greek Yogurt, Oranges, Cherries, Oatmeal, Nuts

Lunch - Tuna, Carrots, Tomatoes, Rice, Avocado

Dinner - FLEXIBLE!

 

Sunday:

Breakfast - Eggs, Toast, Watermelon, Apples, Nuts

Lunch - Tuna, Carrots, Tomatoes, Rice, Avocado

Dinner - Ribeye Steak, Pasta, Asparagus, EVOO

 

Meal Prep Hacks to Keep You Consistent

 

1. Hopefully you've noticed that a lot of the meals are the same! This is why it's super important to find food you actually like eating so that you can repeat it!

2. Make dinner for 2-3 nights if possible. Then you only have to cook 1-2 nights during the week!

3. Make room for FUN! Out of 21 meals, 19 are planned but 2 are whatever you want!

4. Chop fruit and veggies the night before as much as possible, usually while prepping dinner.

5. Prep lunch ahead of time (cook chicken for the whole week, put in Tupperware the night before, etc) at least Monday-Thursday. 

6. Be okay with boring! If you add salt (our fave is Maldon) and a few basic spices to your meals they will automatically taste awesome!

7. Use a meat thermometer so you're never relying on how something looks to know if it's done! 

 

 

If these were helpful, share it with a friend. Shoot us a note if you want to chat in more detail!

 

Stay strong out there,

-Rachel & Patrick

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