10 Meal Prep Ideas for Girls Who Lift

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1. Always recover from holidays, weekends or any other day that you find yourself cheating on your diet. Think of why you started and perhaps add a chocolate on your meals for a sweet treat (as long as it fits your macros)!

Breakfast:
Cherry & PB Squarebars with coffee

AM Snack:
Apples & peanut butter & flaxseed spread

Lunch:
Spinach & feta grilled turkey burgers with whole wheat bakery buns and veggies & dip

PM Snack:
Trailmix (nuts, seeds, dried fruit)

Dinner:
Meatloaf muffins with lean ground chicken adapted + brown basmati rice & asparagus

Preworkout Snack:
Raw brownie balls

Snacks:
Fresh cherries, roasted almonds + chocolate chips

2. A balanced diet is the key to every fitness success. One of the good things about meal prepping is you can control what you take.  So dedicate yourself to making even small treats just to help yourself stay on track throughout the week.

  • Chicken fajita bowls with fresh lime, sautéed bell peppers, salsa, and homemade fajita seasoning from
  • Grilled honey mustard chicken with lemon garlic broccoli & baked potatoes with sour cream
  • Cookie dough dessert balls for preworkout snacks, cleaneating & vegan friendly
  • Variety of raw & organic cold pressed juices to have in the morning with my postworkout shake

3. A good mix of greens and sweets didn’t hurt anybody. Keep your meal prepping interesting in taste and in sight by adding several colorful ingredients such as fruits, beans, brownies, muffins and veggies.

AM snack:
Peanut butter cereal bars

Lunch:
Taco salads with extra lean ground chicken, tortilla strips & tex mex cheese + homemade taco seasoning

PM snack:
Double chocolate brownie muffins

Dinner:
Honey spiced boneless chicken thighs, wild rice blend & green beans

Preworkout snack:
Chocolate & PB no bake energy bites

4. Pizza is always a great idea! Who says it’s all greasy and unhealthy? You can always make a healthier version of pizza to satisfy your craving without discounting your diet.  

AM snack:
Peanut butter cereal bars

Lunch:
Taco salads with extra lean ground chicken, tortilla strips & tex mex cheese + homemade taco seasoning

PM snack:
Double chocolate brownie muffins

Dinner:
Honey spiced boneless chicken thighs, wild rice blend & green beans

Preworkout snack:
Chocolate & PB no bake energy bites

5. Meal Prepping requires a lot of dedication. You are ought to give up an afternoon (depending on your preference) to create a healthy week’s worth of meals ahead of time. So prioritize and remember why you started at the first place.

Breakfast:
Banana & chocolate protein pancakes

AM snack:
Berries & greek yogurt with protein bread

Lunch:
Power salad bowls with lemon chia dressing

PM Snack:
Apples & cashew butter

Dinner:
Turkey meat loaf muffins with brown basmati rice & green beans

Preworkout snack:
Carrot cake balls

6. Snacks are very important. These can get you in between meals and avoid sudden pangs of hunger which usually ends up buying unhealthy junk food. So never forget to include snacks in your meal prepping routine!

Breakfast:
Chocolate protein shakes (
blend cashew milk, frozen banana, PB2 & cinnamon)

AM Snack:
Cookie dough muffins

Lunch:
Cobb salads with pulled buffalo chicken

PM Snack:
Rice cakes peanut butter & flaxseed spread

Dinner:
Hearty spinach & sweet potato turkey soup adapted

Preworkout snack:
PB & chocolate protein squares

7. Chocolate may sound so sinful but why not add this once in a while to your meal prep plans. Be sure though to keep count of your macros and still have a balanced intake of nutrients. This can be such a sweet treat to chocolate lovers who wants to stay fit!

Preworkout snack:
Cookie dough

Breakfast:
Vanilla blueberry cake protein pancakes

AM snack:
Trailmix (nuts, seeds, dried fruit)

Lunch:
Rainbow salads with oil free tahini goddess dressing & honey sesame chicken

PM snack:
Cinnamon roll protein muffins

Dinner:
Shrimp scampi with zucchini noodle pesto pasta

Post workout:
Shakes, coffee & daily dark chocolate

8. Don’t be afraid to try different cuisines! You have all the liberty to experiment with your meals while ensuring a balanced diet by trying cultural recipes. You can go Mexican for a week then Chinese the next. Everything is possible for a healthy meal prep with alternative ingredients!

Meal:
Taco salads with lean ground turkey, pico de gallo, & chili lime tortilla strips, homemade taco seasoning

Morning snack:
Granola

Snack 2:
Protein brownie batter freezer fudge, chocolate fudge energy balls and vanilla & tropical fruit granola with almond milk

9. Holidays are one of the few days we look forward to in a year but as a meal prepper, you never forget to prioritize your weekly practice. What you can do is prepare ahead and focus for the holiday the next day. This way, you don’t just secure a healthy eating habit throughout the week, you also get to enjoy the holiday at its fullest with your now free time.

Meal:
Taco salads with lean ground turkey, pico de gallo, & chili lime tortilla strips, homemade taco seasoning

Morning snack:
Granola

Snack 2:
Protein brownie batter freezer fudge, chocolate fudge energy balls and vanilla & tropical fruit granola with almond milk

10. One of the greatest advantage of meal prepping is you get more free time during the week. The time you’re supposed to cook for dinner after a long day is now a time for reading or what not. Make sure to stay dedicated and inspired by prepping different meals every week, this way you don’t get bored. You can go Italian for the week, I suppose?

  • Homemade sauce with whole wheat rotini, turkey meatballs, parmesean & salad
  • Healthy muffins & protein cookies for morning & afternoon snacks
  • No bake energy bites for my preworkout

11. Clean eating is never easy as it requires a whole lot of dedication and consistency. Start off by creating simple meal plans for a day or two and eventually level up for the coming weeks. Keep the fire burning!

  • Buffalo chicken cobb salads with all the fixings, cream of broccoli soup with coconut milk
  • Rice cakes & PB
  • Chocolate coconut muffins