How to Make Meal Prep a Breeze - Live Well Fit Blog

Our Schedule/Eventsdetails offLive-Well-Fit BlogLive-Well-Fit StaffOrder Shakeology!Contact Live-Well-Fit  

Our Location
se
blogcontactPDF Schedule
SCROLL DOWN FOR PAGE CONTENT

Download Our App!

iphone appandroid app
 
followusfbinstatwitgplusinytube

 facebooktwitterinstagram32googlepluslinkedinpinterestyoutube  youtube-videos-all-off ps off
class-desc-off
 location

Live-Well-Fit

Fitness Classes & Healthy Tips for women on exercise, nutrition, fitness, wellness, cooking, and support for women of all ages focusing on the beginner!

How to Make Meal Prep a Breeze

How to Make Meal Prep a Breeze

You WANT to eat healthy but you have no TIME, right?

Try these tips with complete details as well as a grocery list!  Attend our upcoming Healthy Cooking class on Saturday February 25th at 1:00 to learn how to Chop, dice, pickle and prepare even more healthy foods.

Choose the cooking tab at www.schedule.live-well-fit.com 

Need Accountability ? choose the ACCOUNTABILTITY TAB there as well! 

 

Here’s how to make all of this in 90 minutes or less:

1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray.

2. Cut 1 head of cauliflower into florets (about 3 cups). Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside.

3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squash (cut-side up) and 1 cup cherry tomatoes on another baking sheet. Spray red pepper and tomatoes lightly with nonstick cooking spray. Season vegetables on both baking sheets with salt and pepper. Place both sheets in the oven and let them roast.

4. After 15 minutes, remove the baking sheets. Remove the tomatoes from one and the bell pepper from the other. Set the tomatoes and bell pepper aside to cool. Stir the cauliflower and return cauliflower and spaghetti squash to oven. Cook until tender when pierced with a fork, about 15-25 minutes. Remove baking sheets from oven and place on a rack to cool. Leave oven on.

5. While the vegetables are roasting, cook 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker. When cooked, set aside. 

6. Finely chop 3 garlic cloves. Heat a nonstick pan over medium heat. Add 2 tsp. olive oil and the chopped garlic; cook, stirring constantly for one minute. Add 20 oz. ground turkey, using a wooden spoon or spatula to break into smaller pieces. Cook the turkey until it is no longer pink, approximately 6 minutes. Season with 2 tsp. oregano, and add salt and pepper to taste. Set aside.

7. Drain the three cans of tuna and place the tuna into a medium bowl. Drain and rinse the white beans. Add the beans to the medium bowl. To make the chimichurri sauce, add 2 Tbsp. olive oil, 2 Tbsp. red wine vinegar, as much cilantro as you want, and crushed red pepper, salt, and pepper to taste. Fill three food containers with 1 cup arugula. Top arugula with tuna mixture, dividing evenly between the containers. Seal containers and place in refrigerator.

8. Fill two food containers with 1 cup spinach. Top each portion of spinach with 3 oz. sliced turkey breast, ½ cup lentils, ¼ chopped raw bell pepper, and 2 Tbsp. sunflower seeds. (Drizzle with good balsamic vinegar just before serving.) Seal containers and place in fridge.

9. Spray a 13 x 9 inch baking dish with nonstick spray; set aside. Heat a large pan over medium-high heat. Add four cups spinach and cook until just wilted, stirring frequently, about 3 minutes. In a large bowl, combine spinach, 1 cup halved cherry tomatoes, 2½ cups cooked quinoa, 8 eggs, ¾ cup cottage cheese, and salt and pepper to taste. Pour quinoa mixture into baking dish, bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow to cool, then cover with foil and place in fridge. 

10. Using a spoon, scrape out the flesh of the spaghetti squash. Divide squash between three food containers, adding about ¾ cup to each. Top each portion of squash with ¾ cup cooked ground turkey mixture, basil, and ⅓ of the roasted tomatoes. Seal containers and place in fridge.

11. Chop the roasted bell pepper. Season remaining cooked ground turkey mixture with 1 tsp. cumin and 1 tsp. chili powder. Add the bell pepper and as much cilantro as you want. Divide mixture evenly between two food containers. Add 1 cup roasted cauliflower to each container. Seal containers and place in fridge.

12. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 20 pistachios.

13. Sit back and celebrate the fact that you’ve prepped all your food for the week in just 90 minutes or less!

Grocery List

Vegetables:
2 cups cherry tomatoes
6 cups spinach
1 medium red bell pepper
1 head romaine or butter lettuce
3 cups arugula
1 bunch cilantro
1 bunch fresh basil
1 head garlic
1 spaghetti squash (about 2–3 lbs.)
1 small head cauliflower or 1 bag cauliflower florets

Fruits:
3 small apples
2 medium oranges
1 bag frozen strawberries
1 bag frozen peaches

Bulk:
1 cup quinoa
40 pistachios
4 Tbsp. sunflower seeds

Dry and Canned Goods:
1 jar all-natural nut butter
1 can white beans
1 can cooked lentils

Proteins:
6 oz. lowfat cottage cheese (or ricotta)
8 eggs
6 oz. nitrate-free, low sodium deli sliced turkey
3 cans light tuna, packed in water, no salt added
20 oz. ground turkey

Deli:
Prepared hummus

Pantry:
Dried oregano
Crushed red pepper
Red wine vinegar (or sherry vinegar)
Balsamic vinegar
Cumin
Chili powder

 

Need ACCOUNTABILITY for your workouts, meal prep and staying on track?

our upcoming  ACCOUNTABILITY GROUPs start Saturday February 18th!

What do you we do in that?  

Focus on Goal Setting and Accountability!
*For Tribe Members Only - you must have a class package to participate
 
This 3-Month program will follow along with your Fitbook fitness planner. 
You'll get
*your own accountability group
*weekly motivation emails
*weekly group meetings
*monthly weigh-ins
1st meeting is February 18th 1:00
* Weigh and Measure Saturday  February 18th 
 
Payment Options:
1. $99 up front, get your Fitbook for free!
2. $33/month plus $24.95 for your Fitbook ($57.95 up front)
 to enroll choose the ACCOUNTABLILITY tab at www.schedule.live-well-fit.com
 

 *thanks To coach Suzi Mckee from Beachbody with this helpful blog poast 

www.beachbodycoach.com/suzicmkee 

 
 
Rate this blog entry:
2
Why Plank? Core Strength and Abs
Workout tips for Women Over 50

Related Posts

"Suzi is a woman on a mission.  She is all about helping all women get fit and live a healthier lifestyle.  Her motivation and expertise cannot be matched.  She truly cares about her clients."
~Cherra LaFleur

Before & After
before-after-becky-side


Before & After

before-after-lydia


Before & After
tina-before-after
"I feel amazing and I am so thankful I decided to do the challenge!"
~Tina Hicks
60 Day Challenge - Lost 24.75 inches
8.8lbs, 9.4 Body Fat and 98 BMI


Before & After

ba-shawn-norris