Home » meal planning

Category: meal planning

Weekly Food and Fitness: What To Do When You Didn’t Meal Prep

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workouts:


Meal Prep:
None!

Oh my goodness, this week was a bit “off” for me with no meal prep, but I’m hanging in there. We had unexpected company over on Sunday and didn’t get the chance to grocery shop or meal prep like we always do. I definitely don’t eat quite as healthy when this happens. But, I have a few tricks to share on what to do when you haven’t meal prepped, so you can still maintain a healthy diet.

1. Always have some backup food in the freezer or cupboard. I always have a supply of Boca Burgers in the freezer and usually a can of Amy’s soup in the cupboard. I also try to keep a few of those new Protein Steamers on hand. These are not entirely the “cleanest” meals ever, but they’re still very nutritious and a much better alternative.

2. Grab just a handful of ready-to-eat things at the grocery store–or even Kwik Trip! We grabbed eggs, cottage cheese and bananas to fill in my snack gaps for the week. There’s no reason to have to whip up something complicated every week.

3. Use dinner leftovers whenever possible. My hungry boys usually eat up everything we make for dinner, so this one can be a little difficult at times. But if I’m able, I will sneak away a few things before we start eating so I have food for the next day. This helps prevent me from having to go out to eat.

What do you normally do when you haven’t meal prepped for the week?

Family Recipe Binder

If you’re anything like me, you know how important it is to keep a file of all the recipes you’ve tried and enjoyed or use on a regular basis. I tend to forget some of my family’s favorite meals if they’re not listed in front of me, so having them all in front of me saves time and brainpower when it’s time to meal plan for the week.

Our favorite (mostly healthy) recipes had been printed and thrown into an ugly crinkly folder for YEARS. I’ve had intentions for at least the last 5 years to get our recipes in some kind of better order, but never quite had the interest to do it. Somehow, recently, I finally got hold of some recipe book inspiration and ran with it. Even Hubster is appreciative of the outcome.

Before
And after

What I did was put every recipe inside a plastic page protector. I love the page protector idea because I tend to obsess about not spilling things on recipe pages. Instant splash protection! Then, I organized the recipes by meal and put them in a simple white binder.

I found some stylin’ file dividers and labeled the meal types so everything is super easy to find. I can’t tell you how many times I flipped through the pages in that red folder searching for recipes when they were all just thrown in there.

Finally I searched for “retro nature border” on Google (cuz that’s how I roll) and did a little editing and added text to turn it into a cover sheet. I cropped a small part of that same design to create the spine title.

I love that this book is completely customized to our family’s taste. You know how when you buy a cookbook and you only use a handful of recipes from it? Yeah, me too. That’s why the binder idea works best. You only keep what you love! Seriously, besides this recipe book, the only other cookbook we’ve always kept is the timeless Better Homes and Gardens one.

I was going to scan all the recipes and create a digital file of them all. But who am I kidding? I don’t have the patience for or interest in that. I love referring to paper copies and usually end up printing recipes off anyway. I am a very visual person when it comes to food, so I wasn’t very attracted to the idea of little recipe cards either. Must have pictures!

I also started a list on a Google Doc with all our family favorites listed out on one sheet. That way we can choose 5 or so dinners per week at a glance instead of trying to search our brains for ideas.

It feels so good to finally have our recipes organized! How do you organize your recipes?

Weekly Meal Planning

photo 7a0e3606-0646-4e33-9c1c-ec30739425c2_zps0cc1fc6b.jpg

Breakfast:

  • Milkshake: 1 frozen banana + 1/4 c plain Greek yogurt + a dash of milk + 1 Tbsp peanut butter + water
  • Maple and Brown Sugar Oatmeal
  • 5 Egg Whites + a Pinch of Cheese

Snack: 

Lunch:

Snack:

  • Chickpea Salad: 1 can chickpeas + 1 chopped tomato + 1 small chopped onion + 1 chopped cucumber + 1 Tbsp olive oil + 1 Tbsp vinegar + 1 Tbsp lemon juice

Dinners:

  • We have grilled chicken, burgers, subs, and a frozen convenience meal (veggie-based, pretty healthy) on the menu for dinner.
PA202075
This menu makes me so excited. The Amazeballs are one of the best treats on the entire planet. They taste as amazing as the name suggests. It’s hard not to eat them all when I’m prepping them. The black bean stew just makes me feel all warm inside. It’s just like chili, but it’s super healthy. That full pot of color just makes me smile. I’ve had some serious cravings for maple and brown sugar oatmeal (you just can’t make it the same yourself), so Peanut and I each have a bowl of it in the morning. And a milkshake for breakfast? Um…yes please! It’s important to get excited about your food when you’re eating healthy. It makes all the difference in the world.

I tend to pack most of my calories into breakfast and the beginning part of my day. Reason being is that I work out in the mornings before work, so it only makes sense to pre-fuel and post-fuel. Then, I generally taper off the calories for the rest of the day. It feels much better to go to bed at night with a light belly rather than an over-stuffed one. The morning is when the metabolism starts rumbling and the evening is when it should start slowing down. My food patterns naturally mimic my metabolism.

I’ve been enjoying throwing together these random chickpea salads for snack. It’s almost become a weekly staple of mine. I just throw whatever veggies sound good together with a can of chickpeas. I wrote out above what I threw together this week. A clean dressing of olive oil, vinegar and lemon juice provides the perfect taste for almost any veggie mixture. That salad divides up among the five weekdays perfectly.

Our dinners often change, but we try to always have a rough schedule penciled out. I sometimes eat a little bit differently than my family does, perhaps subbing a Boca burger for a full-fat meat burger and a whole wheat bun for a pointless white one. This week, I’m going to try extra hard to stay out of all the snack-y things we have in our kitchen right now. It’s really throwing off my game.

What are you eating this week?

Weekly Meal Planning

photo 7a0e3606-0646-4e33-9c1c-ec30739425c2_zps0cc1fc6b.jpg

Breakfast:

  • Milkshake: 1 frozen banana + 1/4 c plain Greek yogurt + a dash of milk + 1 Tbsp peanut butter + water
  • Maple and Brown Sugar Oatmeal
  • 5 Egg Whites + a Pinch of Cheese

Snack: 

Lunch:

Snack:

  • Chickpea Salad: 1 can chickpeas + 1 chopped tomato + 1 small chopped onion + 1 chopped cucumber + 1 Tbsp olive oil + 1 Tbsp vinegar + 1 Tbsp lemon juice

Dinners:

  • We have grilled chicken, burgers, subs, and a frozen convenience meal (veggie-based, pretty healthy) on the menu for dinner.
PA202075
This menu makes me so excited. The Amazeballs are one of the best treats on the entire planet. They taste as amazing as the name suggests. It’s hard not to eat them all when I’m prepping them. The black bean stew just makes me feel all warm inside. It’s just like chili, but it’s super healthy. That full pot of color just makes me smile. I’ve had some serious cravings for maple and brown sugar oatmeal (you just can’t make it the same yourself), so Peanut and I each have a bowl of it in the morning. And a milkshake for breakfast? Um…yes please! It’s important to get excited about your food when you’re eating healthy. It makes all the difference in the world.

I tend to pack most of my calories into breakfast and the beginning part of my day. Reason being is that I work out in the mornings before work, so it only makes sense to pre-fuel and post-fuel. Then, I generally taper off the calories for the rest of the day. It feels much better to go to bed at night with a light belly rather than an over-stuffed one. The morning is when the metabolism starts rumbling and the evening is when it should start slowing down. My food patterns naturally mimic my metabolism.

I’ve been enjoying throwing together these random chickpea salads for snack. It’s almost become a weekly staple of mine. I just throw whatever veggies sound good together with a can of chickpeas. I wrote out above what I threw together this week. A clean dressing of olive oil, vinegar and lemon juice provides the perfect taste for almost any veggie mixture. That salad divides up among the five weekdays perfectly.

Our dinners often change, but we try to always have a rough schedule penciled out. I sometimes eat a little bit differently than my family does, perhaps subbing a Boca burger for a full-fat meat burger and a whole wheat bun for a pointless white one. This week, I’m going to try extra hard to stay out of all the snack-y things we have in our kitchen right now. It’s really throwing off my game.

What are you eating this week?