Meal Prepping

About Me

Hi Friends! I’m Kelsea and welcome to Real Wholesome Life. My passions include running, doing yoga, and going to the gym. I’ve completed 2 half marathons and hope to being doing another one soon. I have a Bachelors of Science in Health Sciences and am a NASM Certified Personal Trainer. I strive to share living a lifestyle of wellness and balance with others.

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Meal Prepping

A major thing that helps me to make wise food choices and makes my week go much smoother is meal prepping. Are you thinking that you don’t know where to begin with meal prepping? Do you think meal prepping means eating the same thing for 5-7 days straight? The good news is meal prepping can allow for variation and doesn’t have to be difficult.

Tips for meal prepping:

  1. Make things that can be used different ways. (Example: make chicken for salads, sandwiches, rice bowls, etc.)
  2. Don’t forget to meal prep snacks too. (Some of my best meal prepped items are already having fruits and veggies cut and in containers to grab and go)
  3. Make sure to make things that are realistic for your lifestyle. (Keep in mind whether or not you will have access to a refrigerator to store your lunch or if you have access to a microwave/oven)
  4. Meal prep whatever meals will help to make your week better. For some people this means breakfast, lunch, and dinner. For other people it might be just lunch.
  5. Make sure to consider your weekly plans when meal prepping. If you already know you are going out to lunch/dinner two days that week don’t meal prep for everyday, because you don’t want to end up wasting food.
  6. Make sure to make different meals, so you don’t get bored with eating the same thing five days in a row.

Meal Prep Ideas:

  • Chicken: One of my favorite meal prep foods is throwing a few pounds of chicken either in the Crockpot, on the grill, or in the oven. I keep it pretty simple as it cooks, which allows me to split the chicken up to prep it different ways. Once the chicken is cooked I can prep it by making it into pulled bbq chicken, chicken salad, teriyaki chicken, lemon chicken, balsamic chicken, etc. The chicken can then be used for salads, sandwiches, and paired with vegetables throughout the week for added variety.
  • Roasted vegetables: This is another one of my favorite meal prep foods. I try to mix up the veggies I roast from week to week to add some variety. I keep things simple with chopping up the vegetables, laying them out on a baking sheet, drizzle with avocado oil, top with some seasoning, and roast in the oven at 350 degrees.
    • Roasted vegetable combinations to try:
      • Carrots and green beans
      • Zucchini and yellow squash
      • Carrots, red potatoes, and onions
      • Peppers, zucchini and onions
      • Asparagus, peppers, and zucchini
  • Rice: Cooking up some rice for the week can allow for different meal combinations. You can mix the rice with different meats and vegetables. Feel free to even try mixing it up with using cauliflower rice or quinoa. A few of my favorites are:
    • Teriyaki chicken, rice, and broccoli
    • Chicken sausage, rice, balsamic, sweet potatoes, and avocado
    • Lemon chicken breast, rice, and side of mixed roasted vegetables
    • Teriyaki chicken, rice, and mixed vegetables to create a stir fry
  • Pasta: Similar to rice you can use pasta to create some simple and easy meals for the week. You could even use zucchini noodles, spaghetti squash, brown rice noodles, etc. as alternates. Some ideas to try:
    • Lemon chicken, pasta, zucchini and yellow squash
    • Grilled chicken breast, spaghetti squash, and marinara sauce
  • Salad: Salads are also a great way to meal prep. You can get mixed greens, classic iceberg, spinach or arugula to create different delicious salads for the week. Some opinions are:
    • Classic iceberg, grilled chicken, cucumbers, tomatoes, onions, and balsamic
    • Spinach, grilled chicken, watermelon, blueberries, strawberries, and a strawberry vinaigrette

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