Realistic Meal Prep and Planning Tips!

Happy Sunday!!

IMG_3295

This post is my PART TWO to my previous post —>How to Start a Weightloss Journey

Please feel free to check out that post FIRST and come back to this one. This is all about healthy eating, meal ideas and tips!

**I am NOT a registered dietitian/nutritionist. I do have a degree in Health and Wellness Coaching. I am also NOT affiliated with any of the brands listed below. I am just a BIG FAN 🙂

IMG_20180218_153653_913.jpg

Eating healthy is the KEY to losing weight and becoming a healthier individual. It is also an incredibly scary step to take, because we are often being pulled in so many directions that we’re not sure where to begin. It’s in that state of INSANELY OVERWHELMED when people GIVE UP. Don’t be that person.

How does one eat an elephant? One bite at a time! Take this journey one small bite at a time.

  1. Be Realistic. I am a very picky eater. Although, I see many healthy people loading up on Overnight Oats, berries, juices, etc. I WILL NEVER EAT THOSE. They will sit in my fridge wasting away. Don’t do that to yourself. Perhaps, start by making a list of healthy items YOU WILL ACTUALLY EAT (Not items you think you are supposed to eat) This shouldn’t feel like a punishment!

For me- I like these PRE-MADE SALADS. I don’t have to put any effort into planning these salads, making it a quick go-to lunch!

IMG_3285

You can also add TUNA packets like these to add protein in a low calorie way! These tuna packets are also GREAT for Snacks! I like to grab some wheat crackers and spread some tuna on top!

IMG_3288

Or purchase a Rotisserie chicken! You can then REMOVE THE SKIN (And curse me while doing so!) And shred the chicken, dividing it into 1 cup-full. You can then have a cup of shredded chicken with each salad or use in a wrap!

***If you do like making your own salad, please keep portion control in mind! It is incredibly easy to over-do it on salad dressing/croutons

2. Out with the Bad. This feels like the WORST PART of starting a healthy lifestyle, but a lot of people are BOREDOM eaters and let’s face it, you can’t eat what’s NOT THERE. I suggest getting rid of all soda, sweets (i.e. candy, pastries, poptarts, donuts, muffins, sugary cereals) and junk food (i.e. potato chips)

Until you start tracking your food and really monitoring what you eat, you have NO IDEA how easy it is to OVER-CONSUME. I’m not saying you can never have cake again or any sweet junk food that you please, but when you’re first starting out, I really recommend steering clear of it all for a little while.

(You can see my sweet tooth substitutes for candy and soda in my first weight-loss post!)

UPDATE- Think Thin Protein Cakes just came out! They have Chocolate Cake and Red Velvet Cake AND…THEY TASTE LIKE CAKE. Ha Ha! What a beautiful concept!

I also LOVE to keep CUTIES/GRAPEFRUITS on hand. My hubby and I like to eat a few cuties every night or split a grapefruit. Ha. We’re quite romantic like that. It’s a way to curb that sweet tooth before bed without regretting it!

IMG_3287

3. Drink More Water. This is another hard part for most people. We have discovered that we really enjoy flavored Seltzer waters! I think Orange and Grapefruit are my favorite! No sugar, no calories, but just the right amount of bubbly carbonation goodness!

IMG_3291

DINNER PLANNING:

I like the basics of: MEAT, CARB, VEGGIE.

For anyone who just stares at their pantry, going “Um..uh..what do we eat???” We’ve all been there and it’s the moment most mother’s say, “Screw it! Where should we order from?” Don’t do that to yourself!

I start every Sunday with Grocery Shopping and writing down our dinners for the week! I don’t link meals to a day, because I have no idea what we will be in the mood for, but I do make sure I have 5-7 meal ideas written down!

I typically get ground turkey. Ground turkey is lean and versatile! Some ideas are:

Sweet Potato Fries with Seasoned Ground Turkey (Cut 1 sweet potato into fries, put onto a baking sheet drizzled with 1 tbsp. olive oil. Sprinkle fries with salt and cinnamon. Use hands to ensure all fries are evenly coated. Bake at 425 degrees for 20-25 minutes.) (We like taco seasoning for this, but if not in the mood for Mexican, but garlic powder/onion powder works nicely too!) and black beans on top. So Simple, but So Tasty!

Cauliflower Nachos with Seasoned Ground Turkey (Cut 1 head of cauliflower into florets, put onto baking sheet drizzled with 1 tbsp. olive oil. Sprinkle with paprika and cayenne pepper-again you may change these seasonings to your own liking! Coat evenly. Bake 425 degrees for 20-25 minutes. I also dice up mini sweet peppers and throw those on as well! Brown turkey on stove with taco seasoning and add black beans. When plating, pour cauliflower onto a plate, then add turkey/black beans and drizzle some cheese on top! Feel free to add hot sauce as well!

Marinara Ground Turkey with Spaghetti Squash This is such a great carb alternative! And honestly one people don’t even realize is happening! (Take a spaghetti squash and cut in half, scrape out seeds and such, like you would with a pumpkin. Drizzle inside with olive oil. Place on a baking sheet at 350 degrees for 45 minutes.) Once done, take a fork and scrap the squash. You can choose to serve in the squash or remove the squash and put in a separate dish. Brown turkey, season to your liking, and add your choice of marinara sauce. Pour turkey mixture over the squash!

Screenshot_20180218-142300

Turkey Taco Bowls Ground turkey with taco seasoning, add black beans and jalapenos. Feel free to add diced peppers and rice (brown rice is a great healthy alternative) I like to add some lime juice to our rice! You can then add the toppings you like!

Ground Turkey Chili This is the EASIEST dish to make! I like to buy those red/kidney/chili beans that are all “Chili Flavored” (Yes they will say something like this on the can..haha like I said-Easy!) I use a big pot and brown the turkey and add chili seasoning. I like to pour 3 cans of the beans listed above, including a can of black beans. Also, a can of fire roasted diced tomatoes.You can use as much turkey as you’d like. We also add a small jar of jalapenos for added spice! Let simmer together.

Screenshot_20180218-142225

**Please note, these are just a few examples! And clearly my husband loves mexican/spicy foods. SO feel free to adjust to your taste buds!

**You may also substitute chicken/tofu/etc for the ground turkey listed above.

Other Meal Ideas (Feel free to find great recipes! There are SO MANY out there!)

**Cauliflower Pizza

**Buffalo “Cauliflower” Wings

**Chicken Marinades –Bake chicken with your choice of marinade and add with a cup or 2 of veggies and a cup of rice or black beans

**Eggplant Parmesan

**Ratatouille

4. Watch your Portions! So many of us have the wrong idea of what the correct portion size is! Don’t deprive yourself of anything. Just be aware of how much of it you should actually be eating!

I hope this helps you get the basic idea of where to start!!

Also–Check out my Post on–My Kitchen Must-Haves!

I know there is SO MUCH more I could have included and perhaps I will create a part 3! But I hope you enjoy this post and GOOD LUCK!

XOXO Candace.

Leave a Reply