#Mealprepsundays: 10 Magnificent Meal Prep Ideas (January, Week 3)

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1. Set yourself up for success like how @Meowmeix does!

7:00am: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Banana, blueberry blender oatmeal cups + 1 scoop vega protein powder
11:00am Meal 2: 25 g of almonds
1:00pm Meal 3: 4 oz ground turkey with spaghetti squash, broccoli (or green beans), & cherry tomatoes
3:00pm Meal 4: 4 oz. ground turkey with rainbow bell peppers (1 red, 1 yellow, 1 orange)
4:30pm Meal 5: 1 brown rice cake with 1 tablespoon peanut butter
6:00pm Meal 6: chicken salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup cucumber, 1 cup purple cabbage, 1/2 a yellow bell pepper, 4 oz chicken, spinach + cilantro
8:00pm Meal 7: popcorn + 1 scoop protein powder

Seasonings: @flavorgod
MCT oil for my coffee 😊

2. Cooking chicken two ways ala @Thefitnessfootfiend.

Cook your chicken breast 2 ways:

1st way:

  • Diced chicken breast with garlic & herb @mingleseasoning
  • Lemon juice
  • Soba noodles
  • Steamed beans and steamed broccoli or broccolini.

2nd way:

  • Diced chicken breast with garlic & herb @mingleseasoning
  • Lemon juice
  • 1/2 cup cooked brown rice/quinoa
  • Steamed broccoli

3. Accomplishing another meal prep Sunday ala @Susieqfabmama.

Breakfast:

  • Coconut chia pudding w/blueberries

Morning snack:

  • Honey crisp apple

Lunch:

  • Wild rice/yellow bell peppers
  • Spicy coconut curry w/chicken

Afternoon snack:

  • Carrots/celery/peanut butter
  • Pre-workout snack
  • Bananas & cream shake

4. Lunchin’ like a boss @Bethannwithaplan!

Lunches prepped for the week:

  • Peppers
  • Onions
  • Tofu
  • Romain lettuce
  • Romatoes

5. Mapped out and ready for the week ahead @Sculptedathletics!

Meal 1: 4 whole omega eggs, 3/4 cup oats measured before cooking, 1/2 cup berries –
Meal 2: 4 Oz chicken, 4Oz grass fed steak, 8 Oz yam, 2 level tablespoon almond butter
Post-workout: 2 scoops HYDRO whey
Meal 3: 4 Oz grass fed, 4 Oz chicken 1 tablespoon almond butter + 4 Oz yam
Meal 4: 4 Oz chicken, 4 Oz white fish, 6 Oz white potato, 3.5 Oz avocado
Meal 5: 1 cup cooked jasmine, 8 oz salmon
Meal 6: 7 egg whites 1 scoop casien, 1/2 cup cashews

6. Meal prep with your #Swolemate like @Fitmancooks.

Lunches:

  • Grilled chicken salad (broccoli, greens, chicken, little low fat/low cal dressing, low fat shredded cheese).
  • Almonds/edamame
  • Yellow/red peppers

Snacks:

Breakfast:

  • Egg white omelette (not pictured)
  • Protein shakes
  • Banana (not pictured)

7. Shredding just fine @Chef_burbank.

  • Shredded Hatch Chile Chicken
  • Brown rice with quinoa and garlic and black pinto beans
  • Opal Apples, banana and mandarin oranges
  • Veggies

Hatch Chile Chicken

Ingredients

  • 3lbs Chicken Thighs Boneless and Skinless
  • 2tsp Cumin
  • 1-1/2tsp Salt
  • 1tsp Ground Coriander
  • 1tsp Black Pepper
  • 4 Tomatillos Skinned/Diced
  • 1 Medium Onion Chopped
  • 1/2lb Hatch Chiles or Green Chiles Diced
  • 3 Large Cloves of Garlic Minced

Method

  • Lay Chicken Thighs into your crock pot, sprinkle with dry seasonings and toss chicken to coat evenly. Add tomatillos, chiles, garlic and onion. Cover and cook for 5 hours on low. When time is up, shred chicken and serve with cilantro garnish and lime.

8. Well spent Sunday output of @Elsaseats.

Breakfast: Egg/veggie muffin & @lifewaykefir (pre-workout/run) & overnight blueberry & pb oats (post-workout/run).
Lunch 1: Quinoa, black bean, edamame, & carrot salad topped with @the_tofurky_company maple bacon tempeh with broccoli & purple sweet potatoes.
Lunch 2: Same quinoa salad with asparagus & orange sweet potatoes

Instructions:

Preheat oven to 425°F. Line 2 large baking sheets with parchment paper. On one baking sheet, place both types of sweet pots. On the other, cover half with frozen broccoli florets (leave other half available for asparagus). Drizzle all the veggies with olive oil & season with @mccormickspice montreal steak seasoning & jarred minced garlic (I didn’t feel like chopping anything else). Roast sweet pots for ~40 min, flipping halfway through. Roast broccoli🌳for ~30 min & with 12 min left, flip broccoli & add asparagus. Sprinkle both with parmesan cheese & return to oven to finish roasting. While veggies are doing their thing. Grab a 2 quart sauce pan (that you have a lid for) & add 1 cup quinoa & 2 cups water. Bring to boil uncovered, turn heat to low, cover, & simmer for 15 min. Use small saute pan & heat up TBsp coconut oil & pan fry tempeh @ medium heat for ~ 2 min each side. Meanwhile, drain & rinse 15 oz can black beans, set aside. Place ~10 baby carrots in small ninja & give a few pulses. Once quinoa done & cooled a bit, mix in black beans, carrots, 1 c organic shelled edamame, & tempeh. Season to taste with salt & pepper. I plan on alternating olive oil/lemon juice & pesto each day with it. I’ll post recipes for the egg/veggie muffins & overnight oats this week!

9. When you want results, you create opportunities @Aaroncazarez03.

  • Jalapeño turkey meatballs
  • Bacon garlic mashed cauliflower
  • Protein pancakes

10. Fix-approved, measured out meals courtesy of @Liya.kirillov.

Lunch: Salads
Dinner: Turkey Chili