Meal Prep 105 Part 5 of the Series
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.
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:
So first, before we start meal prepping, we want to do a few things:
Plan after the grocery store
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:
When cooking in bulk with all of these foods, there are a couple quick tips to make it easier.
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
Prep time: 15 min.
Cook time: 30 min.
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.
Dinner Recipe #2
Prep time: 15 min.
Cook time: 6 hours
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!
Dinner Recipe #3
Prep time: 5 min.
Cook time: 4 hours
2 tablespoons butter
4 boneless, skinless chicken breasts (approximately two pounds)
1 – 0.07 ounce envelope Italian salad dressing mix
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.
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 firstname.lastname@example.org 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
As we can see, if nutrition is important for overall results and wellness. That is why we make it a big part of our nutrition and fitness program here at RAW Fitness in Washington Twp. Mi.
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