Meal Prep – Shredded Chicken Quesadillas

What’s for Breakfast?

Breakfast is simple with 2 scrambled eggs, pre-cooked turkey sausage, and half a grapefruit.

img_20200224_0903491451703482524667617.jpg

Calorie Breakdown

  • 2 large eggs – 140
  • 1 pre-cooked turkey sausage – 65
  • Half a grapefruit – 55

Breakfast macro break down: 257 calories, 12g carbs, 14g fat, 20g protein Continue reading “Meal Prep – Shredded Chicken Quesadillas”

Meal Prep – Tuna Salad

After three weeks of being sick I’m finally feeling well enough for a legit meal prep again. Keeping it simple since my energy is still low, but looking forward to all of this.

Decided I won’t be trying to intermittent fast while still recovering from this bronchitis thing. Instead, I’m adding a well rounded breakfast including a new to me fruit. Grapefruit! I’ve had grapefruit beers, but I’ve never actually eaten a grapefruit before. Looking forward to this exciting adventure.

What’s for Breakfast?

Breakfast is simple with 2 scrambled eggs, bell peppers, pre-cooked turkey sausage, and half a grapefruit.

Calorie Breakdown

  • 2 large eggs – 140
  • 1 pre-cooked turkey sausage – 65
  • Assorted bell peppers – 25
  • Half a grapefruit – 55

Breakfast macro break down: 285 calories, 17g carbs, 14g fat, 20g protein

What’s for Lunch?

Lunches are also simple. Tuna salad includes olive-oil mayo, celery, red onion, and broccoli florets. Along with the tuna salad I’ll have some extra sharp cheddar cheese, almonds, and extra celery.

Calorie Breakdown

  • Tuna Salad – 115
  • 28g sharp cheddar cheese – 110
  • 30g almonds – 170
  • 3.5oz celery – 14

Lunch macro breakdown: 409 calories, 17g carbs, 28g fat, 27g protein

My tuna salad is very basic. 3 5oz cans of tuna in water (4oz drained), frozen broccoli florets, celery, red onion, apple cider vinegar, and olive-oil mayo. Salt and pepper to taste. I don’t really measure the vegetables that go in, just add them until I think there’s enough. More often than not each bite is more vegetable than tuna, which is perfectly fine with me!

With breakfast and lunch calories and planned larger dinners I won’t be adding many snacks to the week. I’m going to make sure I have something on hand at my desk just in case I need something before dinner can be made, but mostly I’m thinking these two meals should keep me pretty full until dinner.

IMG_20200209_133845

Containers Used

  • Glass containers for lunches and blueberries
  • Rubbermaid containers for peppers – These containers have help up for nearly a year. They do great in the microwave and haven’t stained yet! If you’re going to go plastic I highly recommend these.

Notes

  • I’m personally trying to stick to a 1200-1500 daily calorie limit. This may not work for you. Change these recipes as much as you need to make them work.

 

Sunday Meal Prep

Every week (well, most every week) I write up a meal plan to get the family through the week. I write up my grocery list as I’m doing this so I don’t forget anything important. Sunday I go to the grocery store (sometimes I use our grocery store’s pick up service where I order everything online and they bring it to my car) and prep my snacks and lunches for the five day work week ahead. Some weeks I cook a lot. Some weeks I don’t. This was a week I decided to do very little cooking. I’m going to share some pictures and the calorie and macro breakdowns for these things.

img_20190127_141113Lunch:

  • 4oz honey smoked turkey breast – 140 calories
  • Hard boiled egg (not pictured) – 70 calories
  • 28grams garlic hummus – 70 calories
  • Green/yellow/orange bell peppers – 35 calories
  • 50grams green seedless grapes – 35 calories

Totals: 350 calories | 23g Carbs | 12g Fat | 36g Protein

It doesn’t look like much, but I promise it’s filling! However, I may regret not having warm food for my lunches this week since it’s supposed to be bitterly cold!

I have A LOT of calories tied up in snacks. Sometimes I eat them all, sometimes I skip some of the snacks in favor of a big dinner.

Snacks:img_20190127_141108

  • Babybel cheese – 70 calories
  • Light string cheese – 50 calories
  • 150grams vanilla greek yogurt – 113 calories
  • 50grams blueberries – 29 calories
  • 1oz dark chocolate almonds (not pictured) – 160 calories

Totals: 422 calories | 31g Carbs | 22g Fat | 31g Protein

On most days I’m looking to stick to 1300 calories. On the days I lift I’ll be closer to 1500 with some added post-workout food stuffs.

My macros for 1300 days: 110g Carbs | 50g Fat | 105g Protein. For 1500 calorie days these will all increase evenly. 20g Carbs, 15g Fat, and 20g Protein added.

Over the last few months I’ve been slowly increasing my protein. I’ve always struggled to get enough in the past since I don’t want to add protein powders. Nothing against them. I just don’t want the added expense.

I spent roughly an hour in the kitchen getting all of this together. I could’ve gotten this done in 45 minutes, but I took my time since the kiddo was napping.

I’m feeling pretty good about food/workouts for this week. I have a dedicated gym work day on Wednesday, and I’ll go again Friday night, Saturday, or Sunday to round out the week. And as long as I’m not overly sore (like today) I’ll do a home lifting routine another day this week.

I’m planning on posting these each week. If people are interested I can add my dinners to this also. While my snacks and lunches will be the same through the week dinners will not.