As y’all probably well know, on Sundays, I dedicate a huge block of time to sitting down to meal plan, grocery shop, and meal prep. It may sound crazy to some, but it helps me out SO MUCH to spend a few hours on Sunday to set myself up for a week of success!
With small children underfoot and a schedule that is all over the place, if I don’t set myself up for the week on Sundays, my healthy nutrition plan tends to crumble faster than an Oats n’ Honey granola bar all over your lap. And in case you’ve somehow never eaten one of these spontaneously-combustible snacks throughout your life, just know one thing: that’s crazy fast.
HERE IS WHY I MEAL PLAN:
- Because if I don’t, I will either skip meals and/or eat junk instead because it’s easy and available for the grabbing, or I will make my meals throughout the week but then feel like I’m CONSTANTLY cooking and cleaning the kitchen. And if you’re a parent of young children, you are already always cleaning the kitchen anyway. This leads to some serious kitchen burnout for me.
- I can consciously ensure that I’m getting all the nutrients in a given week for my body and brain to do what I want it to do through exercise, work (brain power!), and my mood, among other things.
- It’s more cost effective in the long run. It may seem like an investment up front, but I honestly think that’s because it’s easier to view as one large grocery receipt vs. several different credit transactions at various restaurants throughout the week. Not to mention, if you are constantly consuming fast food and calorie-, salt-, and/or fat-heavy meals, it can be detrimental to your health over time. And our health is one of the most precious things we have!
- It’s a family affair. I do my own meal planning (and for the kids), but my hubs will make his own and meal prep for himself too. It gives me an opportunity to ask my 3 year old to join me in picking out recipes, he might help me throw some muffins together, and if he comes to the store with me, I talk to him about all the different foods we pick out and it gives us an opportunity to bond over, what else? FOOD!
A COUPLE THINGS BEFORE WE GET STARTED…
I’ve been using Misfits Market lately to get a bunch of my weekly produce! There are all kinds of goodies (and it’s all organic!) from fresh fruits and veggies to quinoa to snacks to dairy alternatives. I even got some chocolate chips in my box recently. I will make a separate post about my experience with Misfits so far as well, but it’s been mostly a positive experience for a household that consumes A LOT of fresh produce on a weekly basis! The items are about 40% off store prices for organic goods, and I can get things that would typically add up at the grocery store because they are priced by weight, for less with Misfits. Things like broccoli and squashes I always like to get in my box for this reason!
If you’d like to try a box of your own, use code COOKWME-CL1YSMJNIKM to get $10 off your first box!
I’ve been trying to get through the fresh things I have remaining from the garden: tomatoes, watermelons, arugula, basil and butternut squash! You may be seeing recipes heavy on these things as summer comes to an end — I’m just using up what I’ve got! 😊
While I upload printable grocery lists, I still would expect that lots of the ingredients are staples in your pantry or fridge. Don’t let the lists overwhelm you!
One more thing: This meal plan is meant to be used as inspiration for your meals and not necessarily an exact plan for you. I say this because I follow the Portion Fix nutrition program which calculates a calorie bracket/weekly portion plan for me based on my weight, activity level and goals, and it may not be the same calorie bracket for you and your goals.
For more information on the nutrition program I’ve been following for several years now, watch this short video!
ULTIMATE PORTION FIX:
We actually have two totally different nutrition programs so if this one seems tedious or too structured for you (I get it!!), our second program 2B Mindset could be right for you! I keep both programs in mind when I develop my meal plans.
2B MINDSET:
If you are interested in learning more, asking questions, and/or you want to see what either of these programs can do for you mentally and physically, shoot me some quick info and I’ll reach out ASAP to take a look at your goals and make a plan for how to get you to them! It has totally changed the game for me and the way I view food and I am certified to walk you down the path with me, too.
Just fill out this interest form here and we’ll go from there:
Now back to the plan…
To ensure I’m still switching it up each day, I typically rotate between eating the same things Monday, Wednesday and Friday, and Tuesday and Thursday. I would get bored and probably wouldn’t be feeling appetized if I ate the same thing all 5 days. This is where batch cooking comes in handy. I will make servings for 3-4+ meals and eat off of it for lunches, eat again for dinner two days later, or I may make some extra if it’s kid-friendly. Every dinner is planned so that I can feed my family at least twice.
And, my ONE meal each week that I don’t want to cook is Friday night. Pre-kids and COVID we might have taken a date night. Now it looks mostly like pizza, tacos or mediterranean takeout from our favorite places, but whatever it is, ya girl is OVER IT on Friday nights and this is my chance to catch a break. So that slot will always be left blank on my meal plans! So please do whatever works for you and your family 🙂
WEEKLY MEAL PLAN:
RECIPES
Mon / Weds / Fri:
Breakfast
I find a lot of great recipes on the Beachbody Blog, and this Broccoli & Spinach Strata is a good example of something I’ll make when I’m feeling a breakfast casserole: a good protein, a carb, and a veggie all in one! The recipes on this site all have the container count included so I love to start here with pre-calculated recipes rather than recreating the wheel.
Lunch
Another find from the Beachbody Blog: Cauliflower Nachos! I LOVE these and I make them really often, especially for lunch. But they’re great for dinner or a snack too! They are so versatile and I can add whatever I need to for toppings: Jalapenos, avocado, beans, taco meat, etc. This week I went with beans (for a carb serving) and taco meat (for a protein). Sometimes I’ll whip up a chipotle Greek Yogurt drizzle to go on top.
PS – I recently bought these Silicone Baking Mats to make sheet pan meals like this one easier on the clean up, and aluminum-free. Highly recommend if you hate scrubbing sheet pans as much as I do!
Snack
Almond Spice Café Latte Shakeology – another find on the BB Blog!
Dinner
Ginger Teriyaki Turkey Meatloaf — I turn to this recipe often! I LOVE the sweetness of the pineapple in this, and the sauce on top. I served it with some simple sides: a small salad, some green beans, and some of the remaining pineapple.
Tuesday / Thursday:
Breakfast
I love a good protein + carb + veggie combination in the morning! So lots of times, I just mix and match some of my favorites. This week I put together a cooked turkey sausage link, a red cabbage + carrot mixture sautéed with a little coconut aminos, and plantains. You’re probably thinking, “that’s weird…” and you may be right, but I love a good caramelized plantain! Plus, I was getting tired of my go-to morning carbs, so I referenced the food lists in my Portion Fix meal plan and tried something a little out of the ordinary. No regerts!
Lunch
I missed out on the unique flavor of arugula for SO LONG. I thought it was weird that people would put lettuce on pizza.
And THEN I realized the crazy cool flavor this stuff has to offer and I decided to grow a crapload of it so I could eat off of it for the summer! It’s like an herbed lettuce if that is such a thing, and has a peppery taste that is so delicious in the right dishes.
This is a Watermelon and Arugula Salad is a simple salad with minimal ingredients that just go together. I like to add tomatoes, basil, a splash of olive oil, and a little balsamic reduction. It’s a great way to use up the summer produce!
Snack
Power Latte Shakeology — with that *super secret ingredient* to really boost the nutrients!
Dinner
These Slow Cooker Chicken Enchiladas are a great dump and walk away type of meal, plus it’ll have your house smelling glorious! I served this over chopped Romaine lettuce for a little added crunch in veggie form, of course.
I’ve been LOVING farro lately so that was a plus for me, but I do NOT, however, at all care for canned enchilada sauce. Personally, I think it’s gross and ruins a good dish. So, I always make this Enchilada Sauce by Cookie + Kate instead.
It’s really easy and adds so much great flavor! Plus it makes a lot and I usually end up freezing it for the next time I make enchiladas. Use whatever you’re comfortable with, but don’t come @ me or say I didn’t warn ya if you use a can! To me, this is just one thing that *must* be homemade. If you find one that’s okay, please share it with me! I have officially withdrawn from the taste test 😜
Printable Grocery List
If you have any questions at all, please let me know!
And PS — I share healthy meal plans each week in my private Facebook fitness group! These are just one small part of the fun goodies we deliver to the ladies in the group on a weekly basis and there is no shortage of resources to help you succeed – PROMISE. If you’d like to join the group or to inquire about starting your own fitness adventure, start here and let’s DO THIS THING!
Hope this is all helpful to you! Please let me know what else you would like to see and I will make sure to share away!
