Download here Love Yourself Fit Meal Plan
Here is my plan for meal prep on Sunday!
- Grocery Shopping – Download list here LOVE YOURSELF FIT GROCERY LIST WEEK 1
- Make a cup of green tea and put on some music
- Bake quiche
- While quiche bakes, I will peel and cut in half 3 bananas and freeze for morning shakes. Clean, dry and portion out fruit and celery for breakfasts and snacks into ziploc baggies in fridge.
- Make 21 Day Fix dressing of choice for week.
- Brown 1lb ground turkey and season with 21 Day Fix season of choice, portion into ziplocs and put in fridge for lunches.
- I will be cooking dinner each day this week, but feel free to prepare one or two ahead of time if you will be too busy during the week.
That’s it for this week! Always have snacks portioned and ready for grab and go so you are prepared for anything. As many lunches as possible too! I will pack up leftovers throughout the week for lunches as well.
Broccoli Mushroom Quiche
- 1 (16 ounce) carton egg whites
- 2 cups cooked, chopped broccoli
- 1/2 cup shredded sharp cheddar cheese
- 1/2 cup shredded parmesan cheese
- 1/2 pound sliced crimini mushrooms
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
Preheat oven 350* , Mix all ingredients, pour into pan, cook 45-60 min.
4 servings – 1 Red, 1 Green, 1/2 Blue
Southwestern 2 Bean Crockpot Chicken
- 4 raw, boneless, skinless chicken breasts (about 8 oz. each)
- 1 (15 ounce) can pinto beans (rinsed and drained)
- 1 (15 ounce) can black beans (rinsed and drained)
- 1 (28 ounce) can diced tomatoes in juice, low sodium is best
- 1 pound frozen and thawed organic corn (organic to avoid GMO corn)
- 1 (12 ounce) jar of your favorite salsa, no sugar added
- ¼ cup diced green onion
- ¼ cup diced cilantro
Place the chicken breasts on the bottom of your slow cooker. Pour the tomatoes and salsa over that and then layer on the beans, corn, green onion and cilantro. Cook on low for 5-7 hours, or until chicken falls apart when pot is stirred.
8 servings – 1 Red, 1 Yellow, 1/4 Green
Turkey Taco Skillet
- 1 lb ground turkey
- 2 cloves garlic, minced
- 1 yellow bell pepper and 1 red bell pepper, chopped
- 1 large zucchini, quartered and sliced
- ½ red onion, diced
- 1 can of diced Fire Roasted Tomatoes, drained
- 1 tsp oregano and onion powder
- 1 tsp chili powder
- Sea salt & black pepper, to taste
- 1 cup Monterrey Jack cheese, shredded
- Fresh cilantro, chopped, to taste
- 2 cups brown rice, cooked
In a 12″ skillet, break up and brown ground beef, drain excess fat once beef is browned, add in veggies and seasonings and cook until onions are translucent. Top evenly with cheese and cilantro. Serve over yellow container of brown rice. 4 SERVINGS – 1 Red, 1 Green, 1 Blue
Baked Chicken with Roasted Broccoli and Sweet Potatoes
- 4 boneless skinless chicken breasts, that have been pounded to even
- 1 Tablespoon olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly-cracked black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika (I prefer smoked paprika)
Heat oven to 40 degrees F. Place the chicken breasts in a single layer in a large
baking dish. Brush on both sides (turning once) evenly with the olive oil.
In a separate small bowl, whisk the salt, pepper, garlic powder and paprika until
combined. Then sprinkle the mixture evenly over the chicken on both sides.
Bake for 20 minutes, or until the chicken is cooked through and no longer pink.
If you use a cooking thermometer to measure the temperature thickest part of the
breast, it should be between 160-170 degrees F. (FDA recommends 170 degrees F)
Once the chicken is cooked, remove the pan from the oven and loosely cover the pan
with aluminum foil. Let the chicken rest for at least 5-10 minutes. Then serve
immediately or pack away for prepped meals.
ROASTED BROCCOLI & SWEET POTATOES
- 1 head of broccoli, cut into florets
- 3 sweet potatoes
- 3 tbsp olive oil
- 5 cloves of garlic, minced
- 1 tsp salt
- 1/2 tsp pepper
- 1 tsp lemon juice
- Pinch of red pepper flakes (optional)
Preheat the oven to 400 degrees F. In a large bowl, toss the sweet potatoes and broccoli with olive oil, salt, black pepper and garlic. Spread the sweet potatoes in a single layer on a rimmed baking sheet. Bake for 30 minutes, add broccoli and bake until tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon liberally on florets.
Philly Cheese Steak Stuffed Peppers
- 2 Yellow Onions, thinly sliced
- 8 ounces mushrooms, sliced
- 1/2 orange or red pepper diced
- 1 pound Lean Sirloin , sliced thin
- 3 garlic cloves, minced
- 3 Tablespoons Worcestershire sauce
- 4 Bell Peppers sliced in halves
- 4 slices of Provolone Cheese
- 2 T olive oil
Preheat oven 400 degrees. Cut each pepper in half lengthwise. Remove stems and
pick out the white membrane and seeds. Place peppers on a baking tray covered in foil and bake until tender, about 15 minutes.
Meanwhile, in a large sauté pan, add olive oil over medium heat. Add onions, mushrooms, garlic and peppers, sauté until the onions are slightly golden in color. Remove from the pan and set aside. Add sirloin, Worcestershire sauce, and salt to the sauté pan. Cook until the meat is browned, making sure to let any liquid that releases from the meat evaporate. Add onions and mushrooms back to the pan. Stir to combine.
Remove any water that’s accumulated in the baked bell peppers. Evenly stuff the meat mixture into each pepper. Top each half pepper with once slice of provolone cheese. Place peppers back in oven, for about 10 minutes to melt the cheese, I then turned the broiler on the get the cheese crispy! 4 Servings – 1 Green, 1 Red, 1 Blue, 1 tsp
Meatloaf Muffins with Cauliflower Mash
- 1 lb lean ground beef or ground turkey
- 1/2 c oatmeal
- 1/2 cup shredded cheddar cheese
- 1/2 almond or skim milk
- 1 egg
- 1 tsp salt
- Diced veggies: onions, green peppers, carrots, celery, etc.
Preheat oven to 350. Spray muffin cups with spray. Gently combine all ingredients, do not over mix.Fill muffin cups and bake for 20-30 minutes.
4 servings 1 red, ½ yellow, ½ blue
- 1 (2-lb.) cauliflower, cut into small florets, discard stem
- 4 tsp. olive oil
- 1 tsp. sea salt
- ¼ tsp. granulated garlic (optional)
- 2 Tbsp. low-sodium organic vegetable broth.
Preheat oven to 400° F. Wash cauliflower and pat dry. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat. Season with salt and garlic. Bake, stirring halfway through, for 40 to 45 minutes, or until tender. Place in food processor; add vegetable broth. Pulse until smooth.
Crockpot Turkey Meatballs with Spaghetti Squash
- 1 lb. raw 93% lean ground turkey
- ½ tsp. sea salt (or Himalayan salt), divided use
- ½ tsp. ground black pepper
- 1 large egg, lightly beaten
- ½ cup whole grain panko or oatmeal
- 2 cloves garlic, finely chopped
- 2 Tbsp. finely chopped fresh parsley
- 2 Tbsp. grated Parmesan cheese
- 2 tsp. olive oil
- 1 medium onion, chopped
- 1 (28-oz.) can whole tomatoes, crushed
- 1 tsp. dried oregano leaves
Combine turkey, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and cheese in a large bowl; mix gently with clean hands. Roll mixture into eighteen 1½-inch meatballs. Set aside. Heat oil in large nonstick skillet over medium-high heat. Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker. Repeat with the remaining meatballs. Set aside.
Add onion to same skillet; cook, over medium-high heat, for 4 to 6 minutes, or until onion is translucent. Top meatballs with cooked onion, tomatoes, oregano, and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.
- 1 Spaghetti Squash
- Olive oil or Coconut oil Cooking Spray
- 2 tsp. Garlic powder
- 1 tsp. black Pepper
- 1 tsp. minced onion or onion powder
- 1/4 tsp. Sea Salt
Prepare spaghetti squash by baking it in the oven at 350 degrees for 40-45 minutes, or until squash is soft. This allows the skin to soften, which makes it easier to cut in half lengthwise! Split the spaghetti squash into two even halves. Be careful, it’s hot! Remove the seeds first, ( you could clean them up and cook them just like you would pumpkin seeds!)
Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or plate. Spray a non-stick skillet with olive oil or coconut oil cooking spray. Add spaghetti squash “noodles” to the pan, along with the garlic, pepper, onion, and salt. Let squash cook for about 2-3 minutes over medium high heat, stirring constantly until the squash has become more tender and the excess moisture has cooked out of the squash.