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· Food,nutrition,Lifestyle

I have SO been looking forward to writing this post!

I am a HUGE advocate of meal prepping.

It has totally changed the way I eat, and the way my days are structured.

"The will to succeed is important, but what's more important is the will to prepare."

~Bobby Knight


Take control of your consumption, and reap the benefits.

You can CHOOSE what your cells are physically comprised of!!

I've ranted about epigenetics and healthy lifestyles previously, so I am going to assume you are all on board with improving your life through diet.

Let's get right to the good stuff, shall we?

This is how I became a meal prepper.

I was surprised by the lack of meal prepping instruction I could find on the internet... and I'm relatively new to individually portioning meals in this manner, but here is my current meal prep method---FOR YOUR USE!



Get some good containers!!

These are my absolute fave ------>

"Containerizing" makes everything better.

I am a HUGE fan of BeachBody's color coded portion containers for EASY meal prep, free of weighing, calorie counting, and over thinking things.

STEP ONE: Prepare to prepare!

---> Make two lists. Model A, and Model B.

-I use the container chart to find my calorie bracket in the 21 Day Fix Booklet

-I am on the 1,500-1,799 column, however I usually eat only 2 yellows.

Just to run down my container count:

4 greens, 3 purples, 4 reds, 2 yellows, 1 blue, 1 orange, 4 teaspoons.

Here's an example, veggie style.


BREAKFAST: Veg Frittata (1 R, 1 G)

SNACK: Chia Strawberry Banana Muffin (1 R, 2 P, 1 Y,1 T)

DINNER: Veggie Burger (1 R, 2 G, 1 Y)

Roasted Butternut

Mushroom Quinoa

DESSERT: Berry Parfait with Coconut (1 R, 1 P, 1 B, 2 T)


BREAKFAST: Veg Frittata (1 R, 1 G)

SNACK: Apple and Almond Butter (1 P, 2 T, 1 R)


DINNER: Italian Veggie Sausage (1 R, 2 G, 2 Y)

Spaghetti Squash

Veggie Sauce

Roasted Sweet Potato

DESSERT: Chocolate Cake with Berries and Almonds (1 R, 1 P, 1 B, 2 T)

Make your list.

The goal? Go to the store only ONCE per week. Using a smart plan, you can be realistic about what and how much you need. For these menus, my list would look like this.

Italian veggie sausage (4)

Soy veggie burgers (4)

Two dozen eggs

Greek Yogurt

1 Tub Feta

Frozen Raspberries

4 Apples

Bunch Bananas

1 Butternut Squash

1 Spaghetti Squash

Frittata Veggies - greens?

2 Large Peppers

1 Onion

1 lb Mushrooms

4 Sweet potatoes

Shredded Coconut

Toasted Almonds

2 cups dry quinoa


Your haul ends up looking a little something like this.

Making it delicious.

I know some of those counts look questionable! One of my goals in designing my menus is to make things that are IRRESISTIBLY YUMMY -- but completely healthy and guilt-free!!

^^^^ One of my "muffins" weighing in at a mere 1 red, 1 purple. *DROOL*


Shakeology, duhh.

That muffin is comprised of:

1/2 scoop of shakeology

1 egg

1 teaspoon baking powder

1 teaspoon almond butter

dash vanilla, stevia, and cinnamon.

----> Combine, pop in microwave for 90 seconds. Serve with 1 apple sauteed with cinnamon.

Or, multiply by six and bake a big batch in the oven.

This is the same way I created the "Chocolate Cake" that appears in Model B.

Here's a big batch rendition, Chocolate Banana Oat:

Totally obsessive. Prepare yourself snacks like this, and cruise right by those coffee shop treats, np.

Sunday morning "splurge"


1 scoop chocolate shakeology

1 egg

splash coconut milk

1 teaspoon baking powder

---> Fry 'em up. Layer with a sliced banana, dollop of greek yogurt, toasted almonds, and cinnamon.

Desserts make the world go 'round.

Simple raspberry, toasted almond, and Greek yogurt parfait.

Savory, versatile breakfasts.

Frittata can be made with any combination of veggies, meats, greens, carbohydrates, or cheese.

I like to keep it simple with:

6 cups of veggies

12 organic, free-range eggs

Salt and pepper, herbs, hot sauce

sometimes 1.5 cups of feta or gorgonzola

-----> Saute veggies and lay them in a pan greased with coconut oil. Top with beaten eggs.

Bake at 350 until puffy, about 30 minutes. Cool, slice into six pieces, pack individually.

This week is local crimini mushrooms, onions, and gorgonzola. YUM.

Dinners to look forward to.

My basic formula for prepping dinners is: 1 R, 2 G, 1 Y.

Mix n' match to your hearts content.

Here's some inspiration from my WINTER menus!

Chicken, leeks, mushrooms, rice (buried under squash).

Braised chili chicken, roasted peppers and onions, quinoa and black beans.

Butternut squash, garlicy mushrooms, quinoa, veggie burger (not pictured).

Seared Italian veggie sausage, spaghetti squash, veggie sauce.

Tofu, broccoli, kale, and sweet potato salad.

Curried tofu, garam masala gobi, seared brussel sprouts, brown rice.

But I'm not here to tell you what to consume.

The Beachbody program allows you to CHOOSE what you eat --- it is not limiting or constrictive.

In fact, we WANT you to get in a large variety of foods.

Prepping for the week, and alternating between your Models will allow for your body to receive a broad range of micronutrients that will help you function optimally.

After all, chronic under nourishment

Leads to chronic over eating.

I challenge you to try it. Who knows, maybe you'll feel better and perform better when your evenings are free and your body is stoked with healthy fuel.

If you would like more support, please reach out!!

I believe anything is possible with the right support network!


I LOVE talking to people embarking on a health and fitness journey.

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