07.07.2017

Wellness Series || Meal Prep For 5 Days + Favorite Workout Pieces

As promised, today I am sharing how my meal prepping and grocery list, that I shared last week, ended up coming together. It ended up being a relatively busy week, so I was relieved that I had done some minimal prep work on Sunday evening, as it provided me with easy to go options for my protein and healthy carbs. You can find how I incorporated all the items below, along with some of my favorite workout pieces below.

 While it was a short week over here, little miss started teething again towards the end, so I am welcoming the weekend with open arms (as I always do). TJ is actually away at a bachelor party for his best friend from college, so my sister, Harper, and I are headed to Palm Springs for one last ladies “fling before the ring….” since she ties the knot next Saturday (I seriously can’t believe it’s already here!). We’re planning on hanging by the pool all day and sipping a little rosé once she goes down for the night. I hope you all have a great weekend!!

** As a disclaimer, this nutrition plan is not meant to aid in weight loss. It’s merely anecdotal, based on my personal experience. 

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Monday: 

Breakfast: Egg Scramble (featured above)- two eggs + 1/2 cup egg whites, scrambled. Top with 1/4 avocado, micro greens, and pico de gallo. 1/2 cup raspberries
Snack: Small Perfect Bar + Healthade Kombucha
Lunch: Trader Joe’s Super Salad (we were heading to the beach, so this was a quick option) topped with 4 oz of grilled chicken and a lemon/olive oil dressing.
Snack: Blueberry smoothie (sharing recipe next week)
Dinner: 6 oz grilled salmon (marinated with lemon, pepper, and dill), grilled asparagus, over 1/4 cup quinoa and roasted tomatoes.

Tuesday:

Breakfast: Protein Waffles
Snack: 1 hard boiled egg + Healthade Kombucha
Lunch: 1 can of safe catch tuna (mixed with lemon, pepper, and a little bit of salt) over 1/2 cup of quinoa, 1 chopped cucumber, 1/2 avocado, with micro greens. Be sure to use a little bit of olive oil and lemon drizzled over the quinoa.
Snack: Chocolate Rx Bar
Dinner: Veggie Bowl- start with a base of spinach then add 1/2 cup of lentils (I get mine from Trader Joe’s), marinated cherry tomatoes and cucumber (just spray this avocado oil on it and add a little pepper and salt), avocado, 1 Hilary Eats Well veggie burger, or 5-6 of her mini bites. Dressing: olive oil and lemon.
Dessert: 1 small perfect bar

Wednesday:

Breakfast: Same as Monday
Snack: Energy Bites (2)
Lunch: Chicken Salad- 4 oz of the grilled chicken, bed of spinach + romaine, 1/4 cup shelled edamame, shredded carrots, 2 tbsp dried cranberries, 2 tbsp sunflower seeds, 1/4 cup quinoa. Mixed with a homemade dijon dressing (dijon mustard, olive oil, red wine vinegar, agave, salt, pepper, garlic, and oregano).
Snack: Sliced bell peppers + cucumber with 1/2 mashed avocado and salsa…. used the veggies to dip in the guac and salsa
Dinner: Turkey Burgers (grilled on Sunday) over a bed of spiralized zucchini (sautéed in some ghee, garlic, and garlic powder… extra garlicky over here!) , with 1 cup of this lentil pasta, and some roasted asparagus.
Dessert: 1 small perfect bar

Thursday: 

Breakfast: Protein Pancakes
Snack: 1 hard boiled egg
Lunch: Turkey Burger salad (first photo in post)- bed of mixed spinach and romaine, tossed with diced zucchini, 1/4 cup edamame, 1/4 cup quinoa, and the same dressing from yesterday’s lunch
Snack: Blueberry Smoothie
Dinner: Spicy Shrimp Tacos (seen above)- marinate your tacos in some lime juice, cumin, chili powder, garlic powder, salt, and pepper. Sauté them in a pan. Place inside a corn tortilla, and top with micro greens, mango salsa, guacamole, and sautéed onions. Serve with a side of sautéed bell peppers.

Friday: 

Breakfast: Egg Scramble + 1/2 cup raspberries
Snack: 1 small perfect bar
Lunch: Sautéed Mexican style cauliflower rice (see similar recipe here) mixed with 4 oz of chicken.
Snack: Blueberry Smoothie
Dinner: Poké bowl takeout
Dessert: some popcorn and 2 glasses of rosé

(Top, Shorts, Bag c/o)

(Tank, Sports Bra, Capris)

(Hoodie, Tank, Track Shorts (on sale for $12.99))

(Zip-Up (on sale))

(Tee, Leggings)

(Leggings, TJ’s shorts, TJ’s top, Stroller)

(tee (similar), leggings)

Comments

  1. Stephanie says:

    I really loved this post and found it so helpful! Thank you!

    • Shannon Pulsifer says:

      I am so glad you found it helpful! Thank you for letting me know!