Maddy’s Easy Meals & Food Prep 

Easy Meals and Meal Prep

When it comes to living a healthy lifestyle I am really good at getting my workouts in, in fact, I sometimes overdo it. Nutrition is where I always seem to struggle. I can easily put down 4 pieces of pizza, 18 honey BBQ chicken wings, or a pint of ice cream like it’s my job. Since nutrition is not my strong suite, I am very careful about what I buy at the grocery store and what I consume on a daily basis. Easy meals are key!

I like to keep my meals super simple; otherwise, I get overwhelmed and end up eating unhealthy options. I have a set list of stuff that I always buy from the grocery store EVERY week.

My Grocery List:

  • A Dozen Eggs
  • Almond Milk
  • Siggi’s Icelandic Yogurt
  • 1-2 lbs. Ground Turkey
  • 3-5 Chicken Breasts
  • Bananas
  • Berries (whatever is on sale)
  • Avocados
  • Other fruits that are in season
  • Spinach
  • Romaine
  • Broccoli
  • Peppers
  • Onions
  • Sweet Potatoes
  • Any other vegetables that are on sale or in season

When grocery shopping I rarely ever go in the aisles unless I am looking for something canned, a specific item for a recipe, or I am restocking my spices/other cooking basics. The perimeter of the store is where the healthiest foods are located.

My weekly meals are super basic and involve meat, fruit, veggies, and protein shakes. My quickest meals are turkey meatballs, taco salad, egg salad, scrambled eggs loaded with veggies, grilled chicken breasts, roasted vegetables, etc. Listed below is an example of the meals I would eat in a day.

DAY 1

Breakfast: Post-workout Smoothie
  • 1 cup Almond Milk
  • 1 Frozen Banana
  • 1-2 scoops vital proteins collagen peptides
  • 1 scoop chocolate SFH protein powder
  • 1 TBSP Peanut butter or 1 TBSP PB2 Powder
  • 1 TBSP Chia Seeds
  • 1 TBSP Flax Seeds
  • Large Handful of Spinach
  • Large Handful of Ice

 

Lunch: Egg Salad in a Romaine Wrap
  • 4-6 Hard Boiled Eggs (usually hardboiled in advance)
  • ½ Red Pepper (Diced)
  • ½ Onion (Diced)
  • 2-3 TBSP Mayo
  • 1 TBSP Mustard
  • Salt and Pepper to taste
  • 2-4 Large Pieces of Romaine to put egg salad in

 

Snack: RX Bar

 

Dinner: Taco Salad
  • Ground Turkey
  • ½ Onion
  • ½ Pepper
  • Spinach
  • Romaine
  • Avocado
  • Salsa
  • Corn
  • Black beans
  • Plain Greek Yogurt (great sour cream substitute)
  • Cheese

I cook the onion and pepper in olive oil and then add the ground turkey into the same pan and cook them together. After the turkey is cooked, I add my taco seasoning and a little water and let it simmer on low for a couple more minutes. Once that is done I mix all of the ingredients listed into a big bowl and chow down!

DAY 2

Breakfast: Loaded Scrambled Eggs
  • 3 Eggs
  • Onion
  • Pepper
  • Spinach
  • Avocado
  • Sweet Potato
  • Cheese
  • Salt and Pepper to taste

To begin, I sauté all of the vegetables together in a pan (not the avocado) and then add my whisked eggs. Take note, I like to make sure the pan is on LOW heat, the eggs will turn out fluffier and much more delicious. Once the eggs are cooked I add cheese or avocado and eat up!

 

Lunch/Snack

Perfect Bar and some sort of fruit

 

Dinner

Grilled chicken breasts, oven roasted veggies, and sweet potato fries

  • Chicken Breast
  • Broccoli
  • Cauliflower
  • Onions
  • Sweet potatoes

 

To start, I marinate the chicken in whatever I have around the house, sometimes it’s Italian Dressing and other times it’s a dry rub of random spices. This meal is super easy! After that, chop all vegetables into large chunks and put them on a cookie sheet with olive oil, salt, pepper, garlic powder, and any other seasonings you may like. Then, bake them for 20-25 minutes at 425 degrees. While the veggies are baking, I grill the chicken, and 20 minutes later dinner is done! Yum!

To summarize, eating healthy does not have to be complicated, find the food you like, buy healthy options, and consistently make good food choices. Usually, I find that if I exercise, drink lots of water, and make other healthy choices, then I am more likely to eat healthy food. Eat, live, and be happy my friends!


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