Saturday, September 26, 2015

Meal Prep for a Week

Hello Cupcakes!

Let's get right to it...

Here is my meal prep for the week. This picture is some chicken I marinated in the refrigerator overnight. This is one bag of chicken breast tenderloins. I marinated it with olive oil, garlic, red onion, oregano, jalapenos, and white wine vinegar. 

Here is the finished grilled tenderloins. I will be separating these chicken tenderloins into 4 oz portions with my food scale. 
I prepped some sweet potatoes. I cut up 3 large sweet potatoes and topped them with some coconut oil and garlic and herb Mrs. Dash seasoning. I baked these in the oven @ 350 degrees for 1- 1 1/2 hours. 
Here is what they looked like when they were finished. 
I also made some baked jicama. I took 2 large jicamas and cut up some garlic & onions to add to the mix. I placed everything on a foil lined baking sheet and added some coconut oil. I baked this at 350 degrees for about 1 hour. 
Here is some mashed cauliflower I made. I added jalapenos to this one and let me tell you what... it's spicy!! If you want the recipe click this link:Mashed Cauliflower
I cut up some honey-crisp apples and Asian pears. 
Here are some banana pancakes I prepped. If you want the recipe for these click this link:Paleo Pancakes
Here are my egg white muffin cups. I sprayed a muffin pan with olive oil then added prosciutto to 1/2 the cups. Next, I filled the muffin cups up almost to the top with egg whites. I sprinkled the eggs with sliced green onions and jalapeƱos. I baked these in the oven at 350 for 20 minutes and then 375 for 10-15 minutes. Keep an eye on these so they don't over cook! 

So if you are wondering what my meal plan looks like, here it is: 
Monday- higher calorie
Tuesday-lower calorie
Wednesday-lower calorie
Thursday- lower calorie
Friday-higher calorie 
Saturday-lower calorie
Sunday-lower calorie

Here is what a higher calorie day would look like FOR ME (everyone will be different):
Breakfast: 1 Apple, 1 egg, 2/3 c egg whites, 2 T green onion, 1/4 t coconut oil, 1 c homemade unsweetened but milk, cold brew coffee
Lunch: 1 1/2 c mashes cauliflower, 1/4 t coconut oil, 1 clove garlic, 2 T green onion, 4 oz grilled chicken breast
Dinner: 1/2 c sweet potatoes, 1/4 c jicama, 4 oz grilled chicken breast
Snack 1: banana pancakes ( 1 banana, 2 eggs, 1/4 t coconut oil
Snack 2: 4 T hemp protein powder, 1/2 banana, 1 serving spirulina (blend with water) 
Snack 3: 1/3 c dry roasted edamame

Lower calorie day:
Breakfast: 1/2 Apple, 3/4 c egg whites, 2 T green onion, 1/4 t coconut oil
Lunch: 1 1/2 c mashed cauliflower, 1/4 t coconut oil, 4 oz grilled chicken breast, 1 clove garlic, 2 T green onion
Dinner: 4 oz grilled chicken breast, 1/2 c sweet potatoes, 1/4 c jicama
Snack 1: banana pancakes ( 2 eggs, 1 banana, 1/4 t coconut oil) 
Snack 2: 4 T hemp protein powder, 1 serving spirulina, 1/4 banana, blended with water 

This was my breakfast this morning. I had 1/2 banana, 1-2 T homemade almond butter, 1/2 c egg whites, & 1 whole egg.
That breakfast was pre- 4 mile walk with my boyfriend's mother. She asked me to do the Fort4Fitness with her. Of course I said yes! It was the perfect day for a nice walk. This was the start of the 4 mile. 
After our 4 mile walk, we went out for breakfast. Here is what I had: 2 eggs, fruit, bacon, and 1 piece of wheat toast (first piece of bread in probably 4-5 months). It actually came with 2 pieces of toast, but I really don't enjoy it that much, so I only ate 1 piece. 
Let me know if you have any questions about meal prep or how I made any of this. Comment below and I would be more than happy to answer! I hope you all have a fantastic rest of your weekend!

Later Taters xoxo

"It's a beautiful day, don't let it get away"


  1. I need to try baking the jicama! Also, sweet potatoes are life!!!! :)

    These recipes sound delicious. :)

    How is the calorie cycling going so far, or too early to tell?

    1. Sweet potatoes are amazing! I am starting the calorie cycling on Monday and I plan to do it for two weeks to try it out!

  2. That's exciting! I can't wait to hear how you like it.


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