Today’s Meal prep and My Week 4 Low Calorie Meal Plan
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Hi Friends!
It’s been awhile since I got in the kitchen to do some serious meal prep! But I did do it today, and I’m so glad I did.
Meal prep (or protein/veggie prep) works because it simply lowers the effort required to stay on plan. (and I’m becoming extremely aware of how I choose the ‘lowest effort’ task WAY too often!
When food decisions are already made, you don’t have to rely on motivation or willpower.
Most “off-plan” eating happens when we are tired, busy, or mentally drained, and staying on plan is possible because the easiest, lowest effort option wins.
This week, I’m keeping my breakfast, lunch, and snack consistent, but dinner will have a bit of variety of meals that contain chicken and rice.
What I prepped:
- Chicken tenders (brined for 2 hours and cooked on a skillet)
- Chicken thighs (baked in the oven)
- Bought a Costco Rotisserie chicken
- Made rice and sweet potato and froze it into 1/2 cup portions (containers here)
- Boiled a dozen eggs (I use this egg cooker and it always peels EFFORTLESSLY!)
- Prepped veggies for snacking and whipped cottage cheese dip.
- Chopped my greens (from my Indoor Garden)
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Breakfast (368 calories)
Cottage Cheese Pancakes
COTTAGE CHEESE PANCAKES
Lunch 350 calories)
Green salad with chicken & a side of sweet potato (with homemade ranch
Homemade low calorie ranch
Snack
Egg salad in lettuce + veggies and whipped cottage cheese dip!
Dinner Ideas (500 calories and using chicken and rice)
Day 1: Sheet Pan Lemon Garlic Chicken
- 5 oz chicken breast
- 1½ cups broccoli + carrots
- 1 tsp olive oil
- Lemon juice, garlic, salt, pepper
Calories: ~420
Day 2: Chicken Veggie Stir Fry
- 5 oz chicken breast
- 2 cups mixed stir fry veggies (broccoli, peppers, snap peas)
- 1 tsp sesame oil
- Soy sauce or coconut aminos
Calories: ~450
Day 3: Balsamic Chicken & Roasted Brussels Sprouts
- 5 oz chicken breast
- 1½ cups Brussels sprouts
- 1 tsp olive oil
- Balsamic vinegar, garlic powder
Calories: ~430
Day 4: Chicken Zucchini Skillet
- 5 oz chicken breast
- 2 cups zucchini and mushrooms
- 1 tsp olive oil
- Italian seasoning, salt, pepper
Calories: ~400
Day 5: Chicken Taco Veggie Bowl
- 5 oz chicken breast
- 1 cup sautéed peppers and onions
- 1 cup shredded lettuce
- Taco seasoning
- 2 tbsp salsa
Calories: ~450
Hope you enjoy! <3
Amy Roskelley
P.S. Check out my Amazon list of all the things I used in my meal prep today.
My Discount Codes
- MY SHOP! Weight Loss meal plans and digital cookbooks
- Clean Simple Eats: Code: HEALTHBEET
- Feast Mode Seasonings Code: HEALTHBEET
- Built Bar: Code: HEALTHBEET
- Skinny Syrups: Code; HEALTHBEET
- Gardyn (indoor veggies- my latest obsession! coupon code IRL37QK8XWR)
- My Amazon Must-Haves
