Sunday Meal Prep

Meal prep is something that is easy to do but easy not to do!  So I wanted to give you some ideas and hopefully inspire you to carve out a couple hours throughout the week or weekend and see how prepping your meals can make your week so much easier!  We take 2 hours on Sunday to complete this task and so far it has worked really well for us!

Now in the Lindauer household I am feeding a small army…

of Two…

well Tony…

so you may not plan as many meals as we do, but you will see how this all can come together.

Step 1: Go to the grocery store and purchase two different types of meat, a couple veggies and a complex carbohydrate.  (I purchased 8 chicken breast, 2 Filet kabobs, Frozen Spinach and Sweet Potatoes.  You may get more elaborate, but this was one of those Sundays where I really did not feel like it but I did it anyways because I know how much easier the week flows when I take the time.)

Step 2: Prep the Chicken.  I use a ton of different sauces, spices.  Two of my favorites are Rustic Italiano shaker from Fresh Market or Rub with Love Chicken Rub.  (I know super complicated!)  I lay the entire chicken out and rub a little olive oil on them, then add the seasoning to both sides.

 

 

 

 

 

Step 3:  Grill Chicken and Kabobs to perfection!

 

 

 

 

Step 4: Pearce skin of Sweet potatoes and microwave on potato setting till slightly soft.

Step 5: Transfer Sweet Potatoes to grill to finish.  (I am not patient enough to cook them fully on the grill, but by starting them in the microwave and finishing on the grill we still get the grill taste!)

Step 6:  When finished cooking remove Chicken, Kabobs, and Sweet Potatoes from Grill and transfer to a large dish.

Step 7: Prepare Frozen Spinach as directed on package.  (We love grilling asparagus, broccolini, and really any veggie!  I just use a little olive oil, pepper and grill them in a grill basket!)

Step 8: Find all your Gladware, tupper ware, containers!  Or we found 25 dishwasher safe containers at Costco for around $8!  So far they have held up!

Step 9: I place all the containers on the counter and I start dividing the meats, veggies and carbs.  I do cut the sweet potato in half. Cover with lids.

 

 

 

 

Step 10: Place containers in the refrigerator and enjoy a week of less stress at least when it comes to your food!

This particular Sunday we made 18 containers of food and the cost came to $3.95/meal.  I know you can totally do this cheaper but the quality of the food is exactly what we need to get to our goals.  Honestly we have saved money by doing this because we are not tempted to eat out throughout the week.

We have found that prepping our meals on Sunday, gets us all the way through Friday at Lunch.  So the first opportunity to even think out eating out is Friday night and that’s alright with me!

I thought we would get sick of the two different options, but so far so good!  I change up the complex carb, type of veggie and seasoning and that seems to give us enough variety!

So we urge you to give this a shot!  Grill season makes eating healthy so much easier, but if you are finding you are still struggling let us know.  The Team at TFW is more than happy to sit down with you in the studio or over the phone and help you!

Let us know if you need more support, that’s what we are about!

Give us a call or send us a message at admin@tfwellness.com and ask for help with your nutrition!

I hope this has inspired you to do Sunday (insert your day) Meal Prep!  It has been great for us and I urge you to give it a try!