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Meal Prep 105 Part 5 of the Series

Welcome back!

It is the final phase of our meal prep series, we are going to recap everything we went over so far, how to do all of this on a budget, and some meal prep dinner recipes.

How have you enjoyed the first 4 parts of the series? We hope you have taken a simple tip from each part of the series.

Part 1
Part 2
Part 3
Part 4

When using up your meals, most of these meals should stay good in the fridge for 5-6 days. So just be aware of when you are making them and consuming them.

Meal prepping is more then just better for your health, it is actually a great way to save money.

Most prepped meals will be $5 or less, where as a meal out can escalate to $10, 20 or even $30!

Here are some tips to do it on a budget:

  1. Buy in bulk. Head to stores like Costco, and load up on larger packages. Think meat, nuts, beans, etc. One thing we do is head over to the local meat shop, and buy bulk from them. We get 40 lb. case of chicken for less then $2 a lb. and just package it up and freeze it.
  2. Check out what items are on sale before you get to the store so you are aware.
  3. Buy local. Many local farmers will be much cheaper then big store bought items.
  4. Buy frozen produce. Buying produce can save some money, and make it easier for prepping, even if you don’t it is nice to buy bulk and freeze what you are not using right away.
  5. Have a plan and stick to it. We discussed this already in an earlier part of the series, but it is crucial when it comes to staying on a budget. Meal prepping isn’t just about cooking meals ahead of time, it is also about the planning process.
  6. Now that we are saving money, let’s take a look back at a couple take aways when it comes to meal prepping:

So first, before we start meal prepping, we want to do a few things:

Getting Started:

  1. Have a plan, and start simple. Remember the KISS rule? No I do not mean you have to kiss your meals after they are prepped, well after this article you may be so happy with yourself that you may wan to do that! But I just am referring to the old adage of just keeping it simple.
  2. Schedule your meal prep time. Find the most appropriate time for you to meal prep for the week, for most this may be Sunday night, but it is really best for you and your schedule.
  3. Have a set of recipes that are easy for you and that you can easily make and go to. If we are always relying on trying to look up new recipes, we have less of a chance of sticking with it. So have a few go to recipes that will work best for you.
  4. Have the utensils you will need:
  5. Tupperware for storing. Better yet, there is actual meal prep type containers, go and get yourself some from Costco or on Amazon (P.S. I know you have your web browser up on Amazon already, everyone does since we all live on Amazon), but get yourself some storage containers.
  6. Zip lock bags.
  7. Basic cooking utensils.
  8. Mason jars.
  9. Slow cooker, not necessary, but can be very useful.
  10. Spiralizer, again not necessary but can help.
  11. Food processor or high powered blender. This is not necessary but can really help.
  12. A fridge…
  13. Plan, plan, plan. Figure out what you and your family will eat, and figure out your plan from there.

Plan after the grocery store

  1. Plan your meals before you go shopping so you know exactly what to get and take less time at the store. This way you have a grocery list, no more wasting time, and you have a plan set in play for what you will eat, when you will eat it, hitting the store, and doing your prep. Structure = Freedom, sounds much nicer then running around like a chicken with your head cut off trying to figure out what to eat day by day, don’t you think? And you will have tons of energy, look lean and mean since you will be eating much healthier with a plan…Score!
  2. At the store, shop on the outside of the store. This is where most of the healthier and fresh options are, and this is where most of your meal prep items should be.
  3. Once home, cut, wash, and bag or store all of your fruit and veggies for the week. This can be for smoothies, snacks, you name it. This will make it so easy that you can’t help but bring it with you. Think of how nice it will be when your rushing off to work, or to take the kids to school and you can just grab your back full of peppers or cucumbers and your dip and head out. You know if you had to cut it up that morning it would never happen!
  4. Pre-package your meats into proper servings (more on portion sizes in Part 4). What I mean by this, is if you buy a pack of chicken breast, cut it into your portions now, and bag and freeze them or whatever it is that you will be doing, that way you can just grab and cook.
  5. Piggy backing off #3, if you are going to marinade your meat, do so now while you are packaging it.
  6. Start your meal prep then and there! You are already in the swing of things, why not plan your grocery trip around the time you set to do your weekly meal prepping.

P.S. If you want a in depth look at how to best grocery shop for health?  We made a video for you where we went around the grocery store and showed everyone how to best navigate the store.  You can find that here:

Grocery Tour

When cooking in bulk with all of these foods, there are a couple quick tips to make it easier.

  • Keep it basic with the seasonings, no need to go crazy.
  • Cook all of your grains and meats in bulk and then season them after. That way you can change it up during the week based on what you are feeling.
  • Roast Veggies along with your meat or protein.
  • Cook chicken on stove top in boiling water to shred it, as this makes it easier to manipulate into different dishes.

Stick to your portions:

If you remember from Part 4 , your servings are:

Protein 3-4 daily servings:
Women: 1 open palm size (about the size of your palm) or about 20-25 grams of protein or about 4 oz.
Men: 2 open palm size (about the size of 2 palms) or 45-50 grams of protein or about 8 oz.

Carbs 2-3 daily servings:
Women: 1 cupped handful or about 20-25 grams of carbs or about 1/2 cup
Men: 2 cupped handfuls or about 45-50 grams of carbs or about 1 cup

Fat 2-3 daily servings:
Women: 1 thumb size serving or about 10-15 grams of fat or about 1 tbsp.
Men: 2 thumb size servings or about 20-25 grams of fat or about 2 tbsp.

Veggies 4-6 daily servings:
Women: 1 fist size serving or about 1 cup
Men: you guessed it, 2 fist size servings or about 2 cups

As promised here are some quick dinner recipes!

Remember, if you want to make more meals to have for the week, just increase the number of servings you need. Some labeled will already be 4+ servings, if it is just you eating them, then this will last you 4 days.

Dinner Recipe #1

Salmon Dinner

Prep time: 15 min.
Cook time: 30 min.
Serves: 3-4

2 medium sweet potatoes, cubed
sea salt + fresh black pepper
½ teaspoon cumin powder
a few tablespoons of olive oil
4 cups of broccolini (or broccoli florets)
12 ounces of wild-caught salmon filets
1 tablespoon butter
2 tablespoons lemon juice
¼ teaspoon garlic powder
⅛ teaspoon red pepper flakes and/or fresh thyme

Preheat the oven to 425ºF.
Arrange the diced sweet potatoes on one sheet pan and the broccolini on another sheet pan. Drizzle both with olive oil.
Top the sweet potatoes with salt, pepper, and cumin, toss to combine.
Toss the broccolini with the salt and pepper.
Bake the sweet potatoes for 15 minutes, set broccolini aside.
While the sweet potatoes are baking, prepare the salmon. In a small bowl, combine the butter, lemon juice, garlic powder, pepper flakes, thyme, salt and pepper.
Heat in the microwave for 15 seconds or until the butter melts.
Line a small baking sheet with foil, spray with cooking spray.
Place the salmon filets on top.
Drizzle with the prepared lemon sauce.
When the timer on the potatoes goes off, remove and toss. Place back in the oven along with the broccolini and salmon for 12-15 minutes.
Check on the salmon and broccolini around the 8 minute mark.
Salmon is done when firm to the touch.
Divide the veggies and salmon into containers and allow to cool slightly before refrigerating.

Lemon Roasted Salmon with Sweet Potatoes and Broccolini

Dinner Recipe #2

Prep time: 15 min.
Cook time: 6 hours
Serves: 6

1 pound spicy Italian sausage or ground beef
1 pound lean ground beef (or Spicy Italian Sausage)
1 small sweet onion diced
2 cloves garlic minced or grated
salt and pepper
32 ounce can peeled tomatoes , I like San Marzano
1/4 cup tomato paste
1 teaspoon oregano
1 bay leaf
1 cup almond milk
1 medium to large spaghetti squash rinsed
8 ounces burrata or mozzarella cheese
grated Parmesan cheese for serving

a large skillet over medium high heat. Add the sausage, ground beef, and onion.
Season with salt and pepper.
Cook, breaking up the meat with a wooden spoon, until the meat is browned all over and the onion soft, about 5-8 minutes.
Remove the skillet from the heat and transfer the meat to your crockpot.
Add the garlic, tomatoes, tomato paste, oregano, bay leaves, and milk.
Stir to combine.
Add the spaghetti squash to the center. Cover and cook on low for 6-8 hours.
Carefully remove the squash from the crockpot and transfer to a cutting board.
Wipe away any grease and then carefully cut the squash in half lengthwise.
Remove the seeds, then using a fork, scrape the squash into strands.
If the sauce is soupy, crank the heat up to high and let it cook for 30 minutes or until thickened. If the sauce is thick add 1/4 cup to 1/2 cup water
To serve, divide the spaghetti squash among bowls and ladle the bolognese over top. Add the cheese and sprinkle of basil or parsley. Enjoy!

Crockpot Spaghetti Squash Lasagna Bolognese + Video.

Dinner Recipe #3

Prep time: 5 min.
Cook time: 4 hours
Serves: 4

2 tablespoons butter
4 boneless, skinless chicken breasts (approximately two pounds)
1 – 0.07 ounce envelope Italian salad dressing mix
2 lemons

Add butter to slow cooker and then add chicken on top. As the butter will obviously melt, there’s no need to cut it into pieces, just throw it in.
Juice lemons over chicken.
Sprinkle Italian salad dressing mix over chicken.
Cook on LOW for four hours.

Slow Cooker Lemon Chicken

Well we have made it to the end of our journey. We sure hope you take away some of this information and put it to good use!

If you need any extra tips on how to get started with your meal prepping, feel free to email us at and we can talk about how we can help you. We offer FREE Success Sessions for you to come in and strategize a plan to help you get on track with your health and wellness. If that is what you need, email us and let us know!

RAW Fitness Nutrition Coach
Transformation Challenge


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