Category: Meal Plans

Meal Prep + 7 Day Meal Plan

Meal Prep + 7 Day Meal Plan

Have you ever meal prepped before? Do you know what meal prep means? Are you envisioning two straight days of cooking food that no one wants to eat after reading books on “Once a Month Cooking”?

The kind of meal prepping that I am talking about, is just getting yourself ready for the week ahead with healthy foods so that you are ready when hunger strikes- without leaving you diving for a Snickers bar.

I wrote and article about easy things to make ahead of time that are healthy and simple (it really ISN’T too much to ask). Today I wanted to give some more direction to the meals for the week. I will give you seven days of meal ideas that you can make ahead of time over the weekend, to make life a little easier during the week.

Make enough overnight oats to last the week. Maybe you will be eating those every day instead of switching things up. Then make seven for the week. Breakfast is now done for the week. See how easy this is? Same goes for the mason jar salads. Make however many you would like to be eating for the week.

You don’t need to follow this plan as written. You will notice that some meals repeat. This is to make prepping easier. Feel free to mix and match ideas to fit YOUR life. I will link to all the recipes. Enjoy!

Mason Jar Salads

Here is a great link with some recipes.



Breakfast: Overnight Oats with berries

Lunch: Mason Jar Salads

Dinner: Chicken Stir-fry with brown rice

Snack Ideas: baby carrots with hummus


Breakfast: Scrambled eggs, sliced strawberries

Lunch: Bean and Cheese Tostadas with romaine lettuce, diced tomatoes, olives, and salsa

Dinner: Turkey Chili

Snack Ideas: Hard boiled eggs and apple


Breakfast: Shakeology (see recipes here)

Lunch: Turkey Sandwich on Ezekiel Bread

with spinach, tomato, avocado

Dinner: Turkey Burger on lettuce wrap

Side salad

Snack Ideas: apple with raw almonds


Breakfast: Overnight Oats with berries

Lunch: Mason Jar Salads

Dinner: Zoodles (zucchini noodles) with turkey meatballs and pasta sauce

Snack Ideas: Baby carrots with 2 tbsp peanut butter


Breakfast: Scrambled eggs, sliced strawberries

Lunch: Bean and Cheese Tostadas with romaine lettuce, diced tomatoes, olives, and salsa

Dinner: Crock pot Chicken Breast, Brown Rice, and Steamed Broccoli

Snack Ideas: smoothie


Breakfast: Shakeology (see recipes here)

Lunch: Turkey Sandwich on Ezekiel Bread with spinach, tomato, avocado

Dinner: Baked Ziti, Steamed Green Beans

Snack Ideas: Sliced Strawberries, raw almonds


Breakfast: poached eggs, Ezekiel toast, turkey bacon

Lunch: Chef Salad

Dinner: Turkey Meatloaf, Baked Sweet Potatoes, Sauteed Zucchini

Snack Ideas: Hard-boiled Eggs, apple




End of Summer Slimdown

I’m kicking off my End of Summer Slimdown! 🌞

All the guesswork will be taken out of the meal planning and workouts with meal plans, grocery lists, containers and tips to help you- because I know you all have busy lives. πŸ“πŸŒπŸ—πŸ†πŸŒ½

I will share my ideas and tips for making it work when you have a family as well. I want you to take advantage of this deal, and you can do so with me as your coach and personal trainer! I will add you to my private accountability group, where you will be provided with support, motivation,and accountability to help you in this journey. πŸ’ͺ😁❀

I can show you exactly which foods to eat so you can stop the yo-yo dieting, lose those last 10 pounds, and keep them off for good. 🚫

I have a couple spots still open and would love to have you join! If interested, please leave a comment below or email me at so I can help you reach your goals!IMG_20160723_233848_395000

Meal Prepping and Planning

Meal Prepping and Planning

One key to success at losing weight is meal prepping. It has saved my sanity for years for dinners at my house because I no longer had the dreaded “what’s for dinner?” question being asked 35,000 times and me wondering in a panic…..

What IS for dinner?

So, I started printing out a blank calendar for the month and planning what we would have after going through all my recipes and books. Things are always more hectic around here when I DON’T plan ahead. It is as if we enter the dinner hour at warp speed when there is no plan in place. Then, I always burn up on re-entry because I planned ahead about as well as Wylie Coyote.

I never really gave much thought to planning out breakfast and lunch though. Those meals seemed to just take care of themselves. Right? Didn’t they? I mean, why plan “scrambled eggs and toast” when I am perfectly capable of thinking of that on my own. Although-do I? Do I think of that on my own when I haven’t had my first cup of coffee yet and someone forgot to turn the switch in my brain to “ON”?

I mean- I usually don’t know my own name at this point of the day. Let alone coming up with and cooking nutritious meals for me and the other people who might live here.

For years, I ate whatever was in the house for breakfast and lunch. Although, truth be told- I usually skipped both of those meals until nap time rolled around. Then, I was starving and staring at my munchkins as if they were giant turkey legs.

Fast forward a few years to my weight loss journey. I learned that I need to eat breakfast! Not eating all day slows down our metabolism. Not to mention leaves us snarfing through every box and bag in the pantry. We’ve all done it. Evening tv time and you look back and realize that you ( YOU ALONE) ate one large bag of trail mix, box of dry chex cereal, three mini snickers bars, and a bowl of ice cream. All after eating two helpings at dinner. Then commit to yourself that TOMORROW WILL BE DIFFERENT.

Image result for scarfing food, funny

Except, it isn’t. Why? You didn’t plan ahead. You took care of everyone else’s needs above your own. Just like when we ride an airplane and the flight attendant instructs us to put OUR mask on first BEFORE our children’s. Why? If we pass out, who will put the mask on our children?

So, where do you start? Print out a blank calendar or meal planning page– I will insert a link here for mine once I fix the link.Β  Or get a spiral notebook and write it in there. Use the back of a junk mail envelope. It really doesn’t matter WHAT you use. What matters is that you are planning.

Start with breakfast. Think to yourself. What do I like to eat? I love scrambled eggs. I could live on scrambled eggs. I also don’t mind eating the same thing every day if it is something that I like. So I would plan on scrambled eggs every morning. Then, I can choose what to have with it. Will it be fruit? Will it be oatmeal? Will it be whole grain toast?

Then- lunch time! Is there healthy leftovers from dinner that will need to get used? At our house, the kids usually have those so my lunches are different. I like to have a large salad, cooked chicken breast with brown rice and veggies, poached salmon (SO easy), etc. I just plan and make sure I know what I will be eating.

Write all of this down on your beautiful planner or the back of that electric bill envelope and put it on the fridge so you can see it all week.

Ok, everything is planned!

“Yay me!” You’re thinking….. Um, except…..Now what?

This is where meal prepping comes into play. That way when lunch time rolls around, we don’t have to think to ourselves about how we really don’t want to wait to cook a chicken breast and some quinoa because we are hungry NOW. What will save you is having made your food for the week and it is waiting for you in the refrigerator. Just needing to be reheated. I did a post on meal prepping here with more to come for ideas on how make yourself succeed.

Β That is what works for me! What do you do to help with meals at your house?