Simple Food for Meal Prep Week 2 {High Protein Diet Prep}
Food prep gives me flexibility to make different meals, while still having consistency by prepping certain foods. It makes it so easy to stick to a diet!
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I have this love-hate relationship with meal prep. When I prep foods like muffins, pancakes, or protein bars, I am terrible about pacing myself throughout the week.
Often, I can eat all the muffins and pancakes I prepped in the first day or two. That is the fastest thing to derail my diet.
On the other hand, spending a lot of time in the kitchen during the week also derails my plan. The eating cue’s while in the kitchen are so strong. If I’m cooking food three times a day, I’m usually snacking or grazing on food that I don’t need.
So, my solution is food prep for veggies and protein.
That’s it.
It makes prepping easy, and it makes sticking to my diet even easier. I had SO MANY meals with this prepped proteins and veggies this week. I didn’t take pictures of everything, but I do have 9 meals I took pictures of below.
The Foods prepped & How I prepared them:
This week is somewhat similar to last week. I try to buy what’s in season, and what’s on sale. Plus, I eat a lot of the same foods over and over, and I want food that is high in volume, low in calories.
Prepped Protein:
- chicken tenders- Baked in the oven at 400 for 20 minutes.
- Hard boiled eggs
- Rotisserie chicken (not pictured above, but I bought a cooked rotisserie from Costco and sliced it up.
- Ground turkey
𝐕𝐞𝐠𝐠𝐢𝐞 𝐩𝐫𝐞𝐩
- Chopped lettuce
- Spiralized zucchini (I use the OXO spiralizer)
- Spaghetti squash- Cut in half and scooped the seeds out. Then, baked in the oven until soft enough to shred the flesh.
- Baked Sweet potato and then sliced.
- Asparagus
- Sliced mushrooms
(for my post with only prepping proteins, go here)
The meal prep containers I’ve been using
I like to use the smallish (3 cup volume) prep containers. It makes it so there are twice as many containers in my fridge, but I prefer it so I can take a full container out at a time. It’s definitely a personal choice.
I’ve been using these cheap Walmart ones (2.98 for 5 containers), and they last me about 2 months, before they start breaking. (Here’s the same size on Amazon)
You can definitely get better containers, but with kids taking these to school or work and me never getting them back, this is what I prefer!
Meals made with this week’s prepped food:
The meals I made with the prepped food are below!
Dinner ideas
- Rotisserie chicken, asparagus, roasted tomatoes, and Livivia 15 calorie pasta with powdered cheese (25 calorie) on top!
- Spaghetti squash, ground turkey, and a bag of frozen California style veggies.
- Mashed sweet potato, baked chicken tenders, mushrooms and asparagus.
- Baked chicken tenders, sweet potato, spiralized zucchini, and roasted tomatoes.
- Breakfast Idea: The hard boiled eggs, sweet potatoes, toast, and cherry tomatoes.
- Lunch Idea: Chicken salad wrap- mix chicken with light mayo, and put in a low calorie tortilla. Serve with apples.
- Lunch Idea: Green salad with chicken and dressing.
- Lunch Idea: Taco soup with the ground turkey, tomato sauce, canned tomatoes, canned beans, and cheese.
And one more dinner, that didn’t fit nicely in my 4X4 Squares above. Ha!
So let me know if my meal prep foods are something you want to see each week, and I’ll keep sharing them!
Print this meal prep week 2 plan
For the weekly meal prep posts, save this page!
Pin this one for later!! (also follow me on Pinterest)
Hi I lost 40 pounds and have been in the gym seeing excellent results…so of course I would like to take it further. Since I want to incorporate my husband and meal prep for him how much does a typical guy eat for protein. 4 ounces raw chicken but do men need a bit more?
So excited
YES! Men would definitely want more protein. I’d say 6-8 ounces for a meal at least.
Glad you guys have goals together! I LOVE IT
Amy
Hi Amy, I was wondering if u have any meal preps that don’t involve eggs and sweet potatoes. I’m allergic to eggs and don’t like sweet potatoes. Thank u for your time
Debbie!
That’s really tough, as I do use eggs as a crutch to get all the protein in for the day. I’m terrible with substitutions, but I would just focus onth e meals that don’t use those, like a protein waffle or pancake for breakfast. The sweet potato is easy- you can use a russet potato or 1/2 cup of rice!
I know this a lot to ask, but would you be willing to prep for a family of 6 ( 2 adults, 4 kids) and post it. I so want to do food prepping but it seems overwhelming for a large family. Most food prepping I find is only for 2 or 4. Please keep your weekly food prep posts going also. Blessings.
Hi Rebecca!
I’ll see what I can do! It’s tougher now because I’m officially an empty nester. So, prepping for a family of 6 might not be practical.
I’ve been struggling with consistency for yearsss after having a prior success with macros. This prep guide makes it so easy and feels like just what I need! Do you ever add sauces/hot sauce to change it up a bit and if so what kind? Thanks!
Thank you so much! I rotate a few different seasonings and sauces.What I’m loving now is the whole line of sugar free G Hughes sauces, the Kernel seasonings popcorn seasonings, and the Watkins extracts/flavors & mixed seasoning blends!
I’m so glad I found you! I’m also a small framed person at 5’2 and could stand to loose 15-20 pounds. I love the food prepping ideas! I’ve also purchased your meal plan. I have attempted to do a few meals here and there but lack motivation. Ugh it’s all in the palm of my hands. Lol
Stacy!! thanks for sharing and I’m so grateful you bought the meal plan!! motivation isn’t easy. Sometimes, we need a big reason why!?! Have you thought much about that yet?
Well like you, I want to feel better in my skin. When I’m over my goal weight, I don’t feel good, plus my pants don’t fit and girl I have cute clothes. Lol But dang it if I don’t go for that second helping or sweets! I’m 45 and have always been a runner who attempts weights. I used to be able to just eat less and loose but now, it’s so difficult. I’m not sure if it’s a mental block, body adaption or both. But I don’t want to give into the idea of “Oh you’re just getting older. That’s how it is.” I just feel stuck.
Stacy! Thanks so much for sharing. Getting older doesn’t mean it’s not possible! In fact, now I have more time for “Me”, than when I had little kids that always needed something. Definitely a mental block! YOU GOT THIS!!
I have hard time getting in three meals because the meals are filling. Does this hurt my weight loss? Also I brought the 30 day meal plan super easy to follow thanks.
First of all, thanks for buying the meal plan!
And secondly, I actually eat 4 meals a day now. If that makes it easier, you could split up some of the food for a fourth meal. But either way, it won’t slow down weight loss to eat less. 🙂
How many lbs of protein do you cook, and how many ounces cooked do you put in per meal? Also how many meals in total do all these prepped ingredients last you? E.g. 5 lunches and 5 dinners? Thanks so much!!
Sorry this took me so long to respond!
For ground turkey, I usually cook 1 lb at a time, and for chicken it’s 1-2 lbs.
For each meal I use 3 ounces (which is really 4 ounces raw). So, if I prep with these amounts it only lasts 4 days (which I think is good!)
How about creating a meal prep container that is all in one.
One big plate with small molded dividers inside.
I thought the picture on the right of website with the BLACK CONTAINERS lined up was
one molded peice.
Oh!!! That’s an interesting Idea Toni!!
I ❤ that you still keep BFL Progeam.
I ❤ it too as it is so easy. So simple.
So much good healthy food.
YES! I still love Body for Life!! It has my dieting heart!!
I’ve been fasting on another app and have lost 7 pounds in about 2 weeks; however, I was given the Bright Line Eating book by a dear friend and I’m about to embark on this journey. I found your page by doing some research on BLE online and I’m thoroughly impressed! I’ve already saved your page to my favorites and have printed off the meal plan on this one. Thank you for the in depth information! I have much more weight to lose than you did, however, I do look forward to being able to either reduce or eliminate my Type-2 Diabetes along with my weight. Thank you, again!
So glad you found me Rose!
Do you customize meal plans based on clients individual macros?
Hi Kitt!
I just started grad school, so I’m not taking on any clients right now!
I do have a calorie and macro calculator that I like to use for myself though. You can see it here
https://healthbeet.org/weight-loss/macro-counting/