Tag Archives: Healthy Meals

Fail to plan, and plan to fail!

It is difficult to be prepared for everything that life throws at you…When is comes to achieving the things that YOU want, you have to be prepared to reach your goals, no matter how big or small! If you don’t plan for the things that you can control, life does get in the way, we get busy, and somehow someway, we get derailed from our goals.   Like most people,  I defiantly have a busy life, working 8-5,  and making sure I still get to do the things that I need and want to do for just me can be challenging.  One thing that I have mastered is the art of being prepared for the most expected thing that will happen to me every single day,  approximately ever 2-3 hours.  Can you guess what it is?!?  Facing the reality that I will be hungry 4-6 times throughout the day, and because I’m tied down to my job 9 hours out of everyday, having my meals prepared and ready to go is essential to me functioning at my best!

So here is what I do: (Yes, sometimes I do get bored of chicken)

Every Sunday I prep my meals, I have this down to a science and I hope it will be as easy for you as it is for me! (Remember, practice makes perfect, it wasn’t easy my first time). Have you heard of the K.I.S.S method? Keep it simple stupid! Life is complicated enough, why should our food be?!?

First you have to decide how many meals you need to make to be prepared for (YOUR) week.  I typically prepare  5 lunches for myself, so here is how I prepare to prepare my meals:

I am an admitted Coscto junkie, they have everything I need there, and I don’t over buy on food because everything is in bulk, and they have so many GMO Free options, and they have a huge bag of certified hormone free no additive chicken both frozen and/or fresh!

What you will need:

1 packet certificed hormone free chicken (fresh or frozen), the coscto brand comes with 6 breasts

1 packet frozen broccoli or any other fibrous veggy- (If you buy the frozen kind make sure it  says non GMO on the front)

1 bag of brown rice or I bought FEE-KAH- it’s so yummy and I think tastes better than brown rice, and guess what, it’s NON-GMO!

5  Tupperware

My Process:

On Sunday morning, I wake up take out my crock pot, spray it down with some coconut oil spray and throw in my chicken breasts. My seasoning depends on my mood, but I almost always just use, garlic powder, onion powder, pepper, and some Mrs. Dash salt free seasoning. I set it on low for 6 hours and that’ s it! Once it’s all cooked I either shred the chicken or put it in my food process and slice it up!

Steph's Crock pot chicken
Steph’s Crock pot chicken

While the chicken breast is cooking, I put my starch in a rice cooker with water and a dash of garlic powder.

For my Brown Rice or other starchy carb:

1 1/2 cups uncooked rice in a rice cooker

2 1/2 cups of water

Dash of Garlic Powder

While my starch is cooking, I make my veggies:

I just boil a head of broccoli or a big bag of green beans (anything green, organic and non-GMO will do!)

*  I aim for 1 cup cooked veggies with each meal

Once everything is done:

I evenly divide it and put in the fridge! If I’m only making 5 meals and eating them by Friday I don’t freeze them, but you can freeze 2 of them and reheat, I try really hard not to use a microwaves, well because I’m not too sure what it does to my food! 

Steph's Prepped Meals & My New Swanky Lunch Bag
Steph’s Prepped Meals & My New Swanky Lunch Bag

For Breakfast I keep it simple too! These are what my meal plan ends up looking like throughout the week! 

1st thing in the am- A big bottle of water!

8:30 am

4-5 egg whites and occasional yolk

1/2 cup oatmeal

11:30

small apple

10 plain almonds

1:30

4oz crock pot chicken

1/2-1 cup cooked brown rice or Feek-ah

1 cup vegies

4:00

Protein shake, Quest Bar or Life Lift Bar

8:00 pm

4 oz protein

A big salad or veggies

* If I’m really hungry at night I will make myself some egg whites, or have a couple of almonds & a cup of hot herbal tea

*If you need any help at all feel free to message me or comment on my post, I would love to hear other people’s ideas!

“If you fail to plan, you are planning to fail!”

― Benjamin Franklin