Meal prep Sunday is basically like a society in the fitness world no matter what you’re training or competing for. I like to think meal prep Sunday is a society for anyone, fitness minded, mom minded, busy minded, insert whatever minded.
By meal prepping on Sunday it allows you to stay on top of your game all week with food choices, meal choices and just not rushing. Here are some of my favorite tips, tricks and just favorite thing to meal prep every Sunday! These will make your life a lot easier all week and your body and mind will thank you in the end!
Hard Boiled Eggs. My favorite way to cook these is put them in a muffin tin 325 degrees for 25 minutes. When they’re finished put them in a bowl of ice water for awhile! These are a great way to eat on the way out the door, add to salads, put them as part of your mini meals throughout the day. Sometimes, throw the yolk and just eat the whites!
Rice. Brown, white, jasmine, wild, quinoa, whatever you choose. I like the above the most. Rice is my go to post workout meal along with egg and cheese. I specifically like to eat these about 1 hour to an hour and half post work out. Good complex carbs and all make me feel full. Tip, brown rice if you want to feel fuller. Load up or down on cheese if you are doing carb cycling! 🙂
Chicken/Fish. Having all of this prepped and cooked (especially chicken) is a lifesaver. I am someone who will eat cold chicken on the way out the door and as busy as I am I do it a lot. You will thank yourself by having these prepped. Grill/Bake/Sauteed.
Overnight oats. These are a godsend in the morning or post workout as well. Mix with almond milk, chia seeds, cinnamon oh and even some banana (this is why these are great directly after a workout if you are skipping a protein shake, your body needs the sugar! Add whatever fruit as you pleases, blueberries are my favorites! Overnight oat recipes are all over in the internet and pinterest!
Roasted vegetables! This is mainly for my meals throughout the day. Peppers, Sprouts, cauliflower, broccoli, mushrooms, squash, zucchini whichever. Sprinkle some EVVO or my personal favorite coconut or avocado oil and roast in the oven! Eat them plain, thrown them in with an egg white omelet, on a sandwich or my personal favorite eat them with some nuts!
Prep your nuts if you buy them in bulk. Nuts are crazy good for you but you can’t down a whole bag! I love the already pre-portioned by planters, especially the Men’s Health version. Yes, I am not a man but I don’t care! They are the right amount and the right nuts for you!
Chopped Salad. This is plain as all get out. Chop up your lettuce and cabbage! Have it in containers or bag ready to go. When you’re feeling lazy having a salad already somewhat made up is great! Hey throw in your roasted veggies add some oil and you’ve got a great salad. Even squeeze some lemon over it! Yum out!
Mashed sweet potato! I love these and they’re a great carb. I cook these in bulk and mash them or just have in baggies ready to go! Don’t add all that milk etc. If you want a good mashed sweet potato, mix with boiled greek yogurt as your milk and add some cinnamon or stevia!
FYI, I am no dietitian or personal trainer but these work for me and I have lost a crap ton of weight, I bet they’ll work for you! 🙂
I have been asked by so many people for this recipe since I posted it weeks ago! This by far was one of my favorites and hands down guilt-ish free snack. I say guilt-ish because nothing ever is totally FREE when it comes to our bodies and food, unless it is water! 🙂
One of the things I preach to my family when they taste test some new recipe or made up version I have whipped up is that you can’t compare it to the fatty version, the best version, your mom or grandmas cooking. Go in tasting these cookies expecting that they won’t taste EXACTLY like the fatted up version of no bakes but damn these are a close second.
*Please take note that you can prepare this recipe in a few different ways as I had trial and error. I prefer my foods as all natural and non-GMO as I can get so I tend to look at the ingredients like a hawk in most of the things I use to cook and bake with. Sugar is a demon just a big fat demon. In this recipe it will call for Sugar Free Fat Free Instant Pudding packet. In the instant pudding by major brands and off brands it does contain ASPARTAME. A lot of people try and avoid this ingredient along with splenda, etc. Just as I do. I will post two places you can make your own pudding mix with stevia if you are looking to TOTALLY avoid ASPARTAME. There is one brand I found that is ASPARTAME free but it is made with splenda, no thanks!*
8 scoops of vanilla protein powder *use whichever brand you like, I use Cellucor and you don’t have to use vanilla I find it tastes best with vanilla but also good with chocolate or Cellucor PB Marshmallow.
2 c. unsweetened coconut milk (So Delicious brand is best)
3 c. quick oats *depending on your taste for texture, steel cut is also a try*
1 packet of Sugar Free, Fat Free Chocolate Pudding Mix (you can find two recipes to make your own if you are avoiding ASPARTAME, here and here) *Note in the second link you want to avoid all wet ingredients since you just want a dry mix*
1/2 c. All Natural Peanut/Almond/High Protein Butter (OPTIONAL, I just happen to be totally addicted to PB and find ways to put it in everything)
Mix coconut milk with protein powder, pudding mix and optional Peanut Butter. (You may do this over low heat but heat isn’t required, if you do over low heat you may find that you need to add more milk to make no bake consistency when adding oats)
Add oats and stir.
You may put on parchment paper and scoop like cookies or put in a cake pan.
Refrigerate for several hours or overnight.
If in cake pan, cut and serve.
120 calories, 4 g. fat, 9 g. carbs, 18 g protein (Note: Your nutrition may be different depending on Peanut butter, protein powder, etc)
Side note, if you are interested in learning about sugar substitutes, aspartame, stevia you can find one particular article here that I enjoy that just gives cold hard facts. Like anything I think we are entitled to our own opinions, tastes and judgments, use what you please and enjoy! 🙂
Hello! Congratulations if you are reading this! It means you somewhat are interested in my life. After numerous people telling me I need to start a blog, here I am. I won’t spare you a long sob story, a true-american hero story.
I am Erin and I am 26 years old. I decided to take control of my life 2.5 years ago. While along my journey I have developed a new sense for what life actually is for myself. I have developed a deeper love for fitness, cooking, recipes, art, music and just flat out inspiring people. I hope to inspire you and share with you many ideas that swirl around my head. Oh and don’t mind my occasional (okay maybe a lot) banter about my love for my sports teams! Enjoy my tips, recipes, my love for fitness, travel and life in general!
I will leave you with a video of where it all began…