Meal Prep Sundays with Nicki

My typical Sunday consists of Meal Prepping and Laundry, both are time consuming yet necessary. I'm one for easy meals. I don't want to spend my whole day meal prepping. I have 2 small girls and they need my attention too.

I start about 10:00-10:30am when my youngest goes down for her nap. This way I only have one to keep an eye on! So this week I thought I would share my meal prep experience with you!!

I start with my protein, this week I made healthy turkey meatballs. I get most of my ideas from Pinterest. I just look up healthy lunches or if I have an idea of what I want to eat I look up that specific item. This week I searched "Healthy Turkey Meatballs"

I found this recipe:

1 package of Lean Ground Turkey - I used Fit&Active 93/7 Ground Turkey

 

1/2 Cup Of whole wheat break crumbs

 

1/4 cup of Parmesan cheese

 

1/2 an onion chopped or 2 tbsp minced onion

 

3 tbsp of liquid egg white or 1 large egg - I used egg substitute

 

3 tbsp of ketchup

 

1 tbsp of basil

 

1/4 tsp of black pepper

I wanted 2 meatballs for each day for a total of 10 meatballs. I weighed the whole thing to come out to 24 oz.  Each meatball should be apx 2.4 oz

I placed them in a cupcake pan that I had sprayed with Olive Oil Spray and set my oven to 350 degrees for 40 minutes.

 

 

Next I made sweet potato rounds. Wash and peal 2 sweet potatoes cut into 1/4 slices. I threw them in a bowl put 1 tbsp of extra virgin olive oil on them.  Placed them on a cookie sheet and sprinkled with cinnamon. The broccoli was a steam bag in the microwave for 5 minutes. Topped it with garlic salt and a tiny bit of Parmesan cheese. Yummy!

 

I put them in my meal prep containers that I got from Amazon, you can find the link here for those!
When I did 21 day Fix I had a meal plan that I had to follow. I loved it. It told me the amount of veggies, protein, carbs and fruit I needed. This is what I typically try to follow now.

I am supposed to be eating 4 proteins, 3 veggies, 2 fruit, and 1 carb. This week I am doing 2 carbs but my workouts are pretty intense and my macros are still low on carbs so it doesn't have a negative effect on my progress.  I have been losing weight for the past 4 weeks and so I must be doing something right. It's a learning process and you just have to see what your body responds too and what it doesn't.

My macros are at 40c / 30f / 30p This is typical for weight loss from what I have seen, now if your not looking to lose weight and just build muscle your macros would be different. Again, It is a learning process! If you're not losing weight switch it up the following week. You have your lifetime to figure it out, it's not a race. Just take it day by day and see what works for you!

 

 

 

36c / 29f / 34p

 

 

 

 

 

So for this week here is my plan:
 

Breakfast: 1pc Ezekiel bread w/ 2 tbsp of nuts 'n more chocolate peanut butter spread topped with 6 small slices of a banana. With a side of 1 egg and 2 pcs of Turkey bacon

 

Snack: Dannon Light & Fit Greek Yogurt (Banana Cream flavor) Heaven in your mouth!!

 

Lunch: 2 Turkey Meatballs, 1.25cups of broccoli and 4 sweet potato rounds.

 

Snack: Quest bar and 1 cup of grapes

 

Dinner: Meat, Veggie and low fat Cottage cheese for more protein.

 

Snack: Quest chips (if I'm still hungry)

 

Simple and Easy!