One of the most commonly asked questions that I get from friends and on Instagram is: How do you meal prep?
The answer is simple; I've created a routine and an enjoyment out of list making and organizing. It's not always a perfect process though. There are some weeks where I am sick of my food by Tuesday and I hit up the grocery store. There are some weeks where I can eat the same meal ritualistically and have it weeks in a row. Ultimately, it's routine that's become engrained in my weekend rituals. Meal prepping prioritizes my nutrition, controls my spending on food, and sets up all my meals to ensure that I will always have something filling and satisfying to eat.
Recently- I organized my meal planning out. As an avid list maker, this series of templates helps me focus in on my meals and parts of a meal I strive to hit. For me, and after following RP, I see the building blocks of meals as protein, carbs, veggies, and healthy fats. In every meal, even my snacks, I try to hit all of these components. It's what works best for me, it's how I feel the fullest, and how I feel nourished. Plus, I always leave room for treats!
The weekly meal plan template below is how I form my meals, I also get ideas from my food shopping list- which isn't a list of EVERYTHING, but it's pretty comprehensive. These are items I buy commonly because they make me feel best and I know they work best with my body. Amongst the foods I try my best to avoid are anything with refined sugars, or anything with an ingredient list that is lengthy and hard to read. I try to follow more of a paleo/whole30 approach to what I eat, but i always listen to my body and what it's craving.
Some examples of a typical meals:
Breakfast: scrambled eggs (protein) and frozen riced cauliflower (veggie), cooked in ghee (fat), fruit(carb), and turkey bacon(protein)
Lunch: beef barbacoa (protein), avocado (fat), mixed greens (veggie), plantain chips (carb)
Snack: deli turkey rollup (protein) with spinach (veggie), oats (carb) with walnuts (fat)
Dinner: chicken thighs (protein), tomato and cucumber salad (veggie) with evoo (fat) & vinegar, and roasted potatoes (carb)
Treat: Enjoy life chocolate chips, nuts
Scroll down for a food shopping list & a blank list for you to fill in your own ideas! Click on the PDF link to save the file.
Open & save the PDF above for some ideas on how you can organize your shopping and meal planning!
Just to get one thing clear- I am by no means qualified to tell you what works best for you and what you should eat. We may also not see eye-to-eye on what the building blocks of each meal are.
This is simply a starting point and an idea that you can customize in your own way. Take it or leave it (but take it hopefully!) Sometimes, all you need is a little guidance in the right direction.