Here‘s a few of my favorite and super simple meal prep recipes! Meal prepping is an amazing tool for keeping your nutrition in check as you will have a consistently macro-friendly meal for the week to come. It takes an hour out of my Sundays to prepare all of my six lunches for the week (and for those who don’t know eating 4,000kcal a day means these are BIG lunches). These recipes are easy to make, budget-friendly and they always taste amazing!
Pasta Bolognese (pasta with meat sauce)

Ingredients:
1 box of pasta (you can use whatever brand/shape you enjoy; I used Banza Chickpea Pasta which is a great high-protein alternative)
1 container of pasta Sauce (you can use whatever Jared sauce you like or you can make your own!)
1lb of lean ground beef (93-7 is preferred; you can use any ground meat. I'm sure pork, veil, or lamb would be amazing in this recipe as well!)
Spices: red chili flake, parsley, fennel seed, oregano, rosemary, salt, pepper
1 White onion
1 tbsp of garlic
Optional: grated parmesan cheese, green onions
Cooking prep: chop onions into small pieces; weigh out all your foods to make sure your calories are accurate
Begin by boiling your pasta water over medium-high heat (don't forget to salt your pasta water)
In a separate frying pan begin to heat a small amount of butter or oil over medium heat (MEASURE YOUR BUTTER OR OIL!!!)
Add your chopped onions to the frying pan along with 1 tbsp of garlic
Let the onions sautee for 15-20min or until translucent and fragrant
Once onions appear done, add 1lb of ground beef to the saucepan and let brown until fully cooked
Halfway through cooking, add spices to the meat (spices are free flavor, meaning most have no caloric value so spice your meals to your liking!)
Add the pasta to your boiling water and cook for 1 min LESS than the manufactures recommended time
Strain the pasta once finished and add the pasta to the sauce and toss lightly
Top with parm cheese and green onion
CALORIES PER SERVING WITH THE FOLLOWING INGREDIENTS (divided into 5 meals)
-Banza chickpea pasta
-Classico Three Cheese Pasta Sauce
-93-7 Ground beef (grass fed)
-1 White onion (10 oz worth)
-1 tbsp parm cheese
Kcal: 406
Carbs: 34g
Fats: 14g
Protein: 39g
Terikiyi chicken over rice

Ingredients:
1lb of chicken breast or thighs (thighs have a bit more fat percentage but they taste much better in my opinion)
4 cups of DRY white or brown rice (make sure to measure and account for the calories of dry rice)
1 lb of broccoli (could use any vegetable here but broccoli is a favorite of mine)
2 tbsp garlic
2tbsp soy sauce
2 tbsp sriracha
1tsp honey
1 lemon
1 lime
Spices: Black pepper; red chili flake
Optional: green onion
Cooking prep: dice your chicken into small cubes and marinate covered in the fridge in the following marinade:
1tbsp minced garlic
2tbsp soy sauce
2tbsp sriracha
1tbsp honey
Lemon & lime juice
Black pepper and chili flakes
*Allow marinating for anywhere from 4-12 hours
**Weigh and measure everything to ensure the accuracy of your calories
-Begin by adding 4 cups of water to a saucepan and allowing it to boil over medium-high heat
-Once boiling, add your rice to the pot, cover and remove from heat for 7-10 minutes
-In a large frying pan or cast iron skillet, heat oil or butter on medium heat (use just enough to coat the bottom of the pan)
-Add your marinated chicken to the pan and allow it to cook fully
IF YOU USE CHICKEN BREAST: add a splash of soy sauce to your chicken about halfway through cooking to allow the breast to stay moist.
-In a seperate frying pan, add your broccoli (or whatever veggie you choose), 1tbsp of garlic, and ¼ cup of water.
-Cover saucepan and allow to steam over medium-high heat until broccoli is soft
-Combine all your ingredients and enjoy!
CALORIES PER SERVING WITH THE FOLLOWING INGREDIENTS (divided into 5 meals)
-Great Value White Rice
-Chicken Thighs
-Great Value Frozen Broccoli (1lb bag)
Kcal: 425cal
Carbs: 64g
Fats: 5g
Protein: 32g
Roasted BLT+T Sandwich

ingredients
10 slices of bread (you can use whatever bread you choose; I suggest a good thick-cut wheat sandwich bread but low-calorie wraps are always a great alternative!)
10 slices of Bacon (you can use turkey bacon as a lower-calorie option as well)
2 large tomatoes
1 large head of romaine lettuce (I've also turned this into a BST-T: Bacon Spinach Tomato & Turkey sandwich)
1 lb of turkey breast (you can buy, cook and slice your own breasts but for time's sake I purchase pre-packaged deli meats)
1/2 medium avocado
Optional: Pickles, mayo, mustard, cheese, peppers
Cooking prep: slice your tomatoes into ¼-½ inch thick slices; prep bacon on a wire rack with a rimmed baking sheet beneath it
-Begin preheating your oven to 400℉
-Once preheated, place the baking sheet with bacon into the oven and cook until the preferred texture (can’t have a good sandwich without some good crispy bacon)
-Take each slice of bread and prepare it one of three ways:
Toast it until golden brown
Pan-fry with a bit of oil or butter until golden brown (like making a grilled cheese!)
Just plain bread; can't go wrong with the basics!
-Once your bread is ready, add your lettuce, tomato, and turkey to each sandwich.
-When your bacon is done, pat dry with a paper towel to ensure the removal of any excess grease that may subside on the bacon’s surface.
-Add bacon and any condiments you enjoy to your sandwich!
CALORIES PER SERVING WITH THE FOLLOWING INGREDIENTS (divided into 5 meals)
Hillshire Farm Oven Roasted Presliced deli meat
Sara Lee White brioche bread
Great Value Hickory Smoked Bacon
Fresh Tomato
Fresh Romaine Lettuce
Kcal: 461cal
Carbs: 49g
Fats: 16g
Protein: 31g
Bon appetite everyone! I hope these may help if you find yourself struggling to get good ideas in for meal prep for your weeks. I recommend everyone try this method for eating at least once! It has helped me and many other busy individuals I know keep their nutrition in check while working with those crazy schedules. Each of these meals takes me about an hour to get fully prepared and cleaned up for the entire week. I hope everyone enjoys the week to come. Stay motivated my friends!
Oh and as always:
Protein, protein, protein
Water, water, water
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