Happy Sunday! For many people, Sunday is a day of rest, or a day to spend with family (or both)… Sometimes Sunday is your #runday, like it often is for me. But Sunday also ends up being a day to prepare for a successful week. For me, that means Sunday meal prep is in full swing.
Why meal prep? A friend of mine in skydiving used to say “proper planning prevents piss poor performance.” That applies to life just as much as it did to skydiving at the time. I recently started a new job with a 50-minute commute each way, and even though it was pitched to me as a 9-5 job, I have yet to leave at 5pm after being there for almost 2 months. There’s just so much work to do, I’m often pulling double-digit hour days, and then driving almost an hour home. So to remain successful and committed to my health goals, it is critical that my healthy snack and meal options are laid out and ready to grab-n-go for the week ahead.
Now, I have my meal prep down to a science. That being said, I also know that I don’t really require a lot of variety in my diet. I don’t typically get bored with what I eat, even if that means eating a lot of the same meals Monday – Friday. I have figured out over my nearly-17-year journey in health and wellness, that I crave consistency and convenience over variety. That being said, with my new job I also don’t have a lot of time to spend on meal prep and gourmet options. So here’s my weekly plan for the working mom, the busy men, and women of the world, or for that person who just wants to get it out of the way with as little effort as possible while knowing these are mostly really healthy options to support your goals. Without further adieu, here’s how to make 15 meals in under 50 minutes (dishes are done, and some snacks included).
Breakfasts: 2 turkey sausage egg muffins and 1 frozen waffle.
Ingredients: 10-12 precooked turkey sausage links, 6 eggs, 1c egg whites, and frozen waffles of your choice (I use Nature’s Path Gluten-Free organic pumpkin spice waffles made from quinoa, amaranth, and flax).
Lunches: Turkey taco quinoa with spinach
Ingredients: 1lb ground turkey, taco seasoning of your choice, quinoa, and spinach.
Dinners: Chicken with roasted Brussels, sweet potatoes and olives.
Ingredients: 1 bag of pre-cooked sliced chicken breast (I use Tyson’s grilled and ready chicken), 25 Brussel spouts (give or take), 2 sweet potatoes, 1 jar of kalamata olives.
Instructions: Heat oven to 375F and spray/grease muffin tin. Beat 6 whole eggs with 1c egg whites until yolks are blended and broken. Distribute evenly in muffin tins. Slice sausage links and distribute evenly in egg muffins, place in oven and bake.
While the egg muffins are baking, it’s time to multitask like the moms we are… Bust out a large pan to brown your turkey, a baking sheet for your sweet potatoes, and a small casserole dish to roast your Brussel sprouts. Here’s where shit gets crazy.
Heat large pan on med-high heat and spray. Fill a medium pot with 3 cups of water and bring to a boil… While you wait, begin browning your ground turkey and while that’s cooking, slice your sweet potatoes (leave that skin on) into 1/4-1/2 inch slices. Lightly spray your baking sheet, arrange sweet potatoes, drizzle lightly with olive oil, and season lightly with salt. Pop those yummy yams in under the egg muffins. Stir your ground turkey up a bit…
Whenever your water starts to boil, throw in 1 1/2 cups of quinoa, cover, and reduce the heat. Stir and fluff as needed.
Halve your Brussels and toss them into the casserole dish, drizzling lightly with olive oil, salt, and pepper and use a spatula to turn them over a few times to mix them up and get them a little more evenly coated. Toss them in next to your sweet potatoes under the egg muffins.
By this time, you should be able to add your taco seasoning to your ground and browned turkey, reducing the heat and maybe adding a little water (depending on the seasoning you’re using). You can probably also turn off the heat on your quinoa completely, and maybe remove from the heat completely. If there’s still a bit of moisture left, take the cover off, turn the heat off, and let it evaporate. Let that turkey simmer in the sauce while you lay out your containers.
How are your muffins doing? They’ll puff up quite a bit, but don’t take them out until they’re golden brown on top… When they’re cooked up (usually 15-20 minutes), remove from the oven and move the veggies up one rack. Allow the egg muffins to cool and then transfer into a large container. 2 egg muffins = 1 serving
Containers: One large for your egg muffins, 5 sandwich containers for your lunches, and 5 larger containers (I use the Rubbermaid TakeAlongs), for your dinners.
Stuff each lunch container with spinach and top with 1/2c of cooked quinoa. Divide taco meat evenly between each container (about 3/4c per meal). Boom… your lunches are done.
In the dinner containers, while the sweet potatoes and Brussels are finishing up, portion out 3/4c of cubed chicken into each container, along with 10 olives. When the sweet potatoes are easily pierced with a fork, remove from the oven, along with the Brussel sprouts and divide evenly throughout the 5 dinner containers. BOOM dinner is done.
Wait, did you blink? Aside from a bit of cleanup, you just successfully completed 15 meals for the week! When you get really good and can anticipate how long each step takes, you can also add in a few additional tasks such as chopping and portioning out other healthy snacks to have along the way.
Other grab-n-go snacks I have on hand are:
Fruit (apple, banana, berries, clementine)
Veggies with hummus (carrots, peppers, celery)
What are your favorite super easy meals or meal prep hacks? Follow me on Instagram for more health and wellness tips, and check out my IG Stories for workouts, meal prep, and adventure!