Thanks so much for your support on my last post Mom Kind of Tired! Your comments mean the world to me, and it’s always good to know I’m not the only one struggling with sleep issues and lack of energy. Today, I’m excited to share my ideas for quick and easy Whole30 meal prep for the week.
As you recall from that post, I was able to find good quality vitamins that helped me turn the tide, and things are also looking up in the sleeping department. Guys, what a huge difference a few nights of uninterrupted sleep and renewed energy during the day can make! I got so much done this week but most importantly – this mama was motivated to meal prep again!
Nutrition is truly EVERYTHING when it comes to losing weight and staying fit. I learned this the hard way, when I continued to workout but kinda dropped the ball on my meals. Sweet tooth re-emerged untamed and suddenly clothes was getting tight on me. You truly can’t out-exercise a bad diet. Check out tips from a celebrity trainer I shared in THIS post.
I decided to keep things simple with a few protein and side options I could easily mix and match. Here’s what I came up with:
Shredded chicken. I cooked 2 organic chicken breasts in a slow cooker with about 1 Cup of chicken stock and spices (garlic powder, cumin, dried basil, salt + pepper) on low setting for 4 hours. Once the chicken was ready I drained it reserving 1/4 Cup of juices from the crock pot. Next, I shredded it with a fork and mixed with reserved juice + additional salt and pepper to taste. It was perfect: juicy, tender and waiting to be eaten.
Ground Turkey. One of my favorite recipes to make with ground turkey is this Herbed Turkey Loaf. To keep things simple this time, I simply sauteed about 1 lb of organic ground turkey in 1 Tbsp of olive oil and favorite spices (garlic powder, cumin, dried basil, oregano, paprika, salt + pepper) until no longer pink. When the meat was cool, I put it in a glass container and store in the fridge.
Boiled Shrimp. This couldn’t be easier. I bought cooked peeled frozen shrimp at Sprouts and defrosted half for immediate consumption 🙂
Grilled Chicken. When hubby was in town, I asked him to grill two chicken breasts for me. There’s something so tasty about grilling meat! It’s full of flavor without much effort. I love having grilled chicken on hand for adding to chopped salads or grilled veggies!
Spaghetti Squash, a.k.a. my favorite side! I wash the squash, pierce it with a fork a few times, then cook in a microwave for 3 minutes at a time turning each time for a total of 10-12 minutes. Once it cools, use a fork to scoop out the meat which then turns into spaghetti like strands. My absolute favorite easy Spaghetti Squash Casserole recipe is HERE.
Zucchini noodles. Truly the easiest side ever! It takes me less than 3 minutes to get a big batch of zoodles with my favorite spiralizer from start to finish including washing and prep. I store them raw, then microwave with tomato sauce for about 1 – 1.5 minutes and it reaches a nice soft but not soggy consistency I like.
Raw Spinach to use for salads and in omelets for breakfast. I usually get the bug tub from Costco or Spouts. Remember that spinach is on the “dirty list” – it’s one of the few fresh produce items you want to buy organic. I also bought romaine lettuce but sadly had to toss it into trash due to recent recalls.
This week I’m going to keep it low carb, but you can always boil quinoa, brown rice and whole grain pasta to keep on hand for your sides.
When doing a Whole30 meal prep, the food is usually low carb and in some cases may seem bland. That’s where sauces and spices come into play.
Rao Marinara Sauce. My favorite! It’s an all natural no sugar added tomato sauce that makes any dish shine. I like to add it to my zoodles or spaghetti squash along with a choice of protein for a tasty and satisfying Italian meal. You can find it in most supermarkets or follow this link to order on Amazon to be delivered to your house.
Spices. This is the best calorie free way to add flavor to your meals! I always keep garlic powder, cumin, dried basil, oregano, paprika and chili powder on hand!
Putting It All Together
Once you have your ingredients prepped, it’s really easy to put a meal together. In fact, I like to mix and match different fixings. This way you never get bored!
My favorite combos are:
- Grilled chicken + zucchini noodles
- Turkey + spaghetti squash + tomato sauce + spices
- Spinach + shredded chicken salad
- Shrimp + zucchini noodles
There you go! My easy peasy meal prep that took about an hour all together not counting crockpot chicken. I always stress about the time it takes to meal prep, but in the end it SAVED me so much time during the week. Most importantly, having prepped and ready to go healthy food in the fridge left me no choice but to stick with the plan!
In my next post I’ll share the photos from my meals for the week. Hope you all have a wonderful day!
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