When life gets crazy, healthy eating is sometimes one of the first things to be thrown by the wayside. It can be easier to opt for take-out when you’re juggling the kids going back to school, the beginning of a new college semester, or even just a hectic time at work. But when you start to feel overwhelmed, that’s when meal prepping can be the most effective. You prep all your meals for the week at one time, and then you don’t have to give it a second thought!
This week, Openfit Community Manager, Rebecca Gutierrez, shared her grocery list and meal list for the week, and also all the preparation and recipe details.
Everything is explained below. The only thing you have to do is choose to make this a healthy week!
Here’s what Rebecca is eating this week, along with the recipes for each meal: This doesn’t include dinner on Friday–she’s having a cheat meal!
Meal 1 (Breakfast M/W/F): Scrambled Eggs with Spinach and Quinoa
Preparation: Coat nonstick pan with oil. Saute spinach and add 2 beaten eggs to pan. Serve with Quinoa topped with 1 tsp. coconut oil.
Meal 2 (Snack M/W/F): Nectarine
Meal 3 (Lunch M/W/F): Tofu Ceviche with Ezekiel toast
Preparation (Yield: 4 servings): Dice together 1 package tofu, 1 mango, 3 small tomatoes, ½ cup celery, 1 avocado, and ½ red onion. Mix with juice from 4 limes and a pinch of salt. Serve on top of toasted Ezekiel bread.
Meal 3 (Lunch Tue/Thur): Salad Jar: Baked Tofu, Roasted Garbanzo beans, Mixed Greens and balsamic vinaigrette
Preparation: Heat oven to 350 degrees. Dice up tofu. Place garbanzo beans and tofu on separate cookie sheets. Coat garbanzo beans with 1 tsp. olive oil. Bake tofu for 15-20 minutes. Roast garbanzo beans until golden brown. Layer dressing, tofu, beans and mixed greens in jar.
Meal 4 (Snack not shown): Protein powder blended with ice, water, half a banana and 1 tsp. almond butter
Meal 5 (Dinner M/W): Ground Turkey and Roasted Cauliflower dressed with balsamic vinaigrette
Preparation: Coat nonstick pan with cooking spray, cook turkey all the way through. Heat oven to 350 degrees. Chop cauliflower and place on non-stick cookie sheet. Coat with 1 tsp. olive oil. Roast until golden brown.
Meal 5 (Dinner Tue/Thur): Salad Jar with grilled sirloin, strawberries, goat cheese, mixed greens and balsamic vinaigrette
Preparation: Grill sirloin with 1 tsp. olive oil and cut into thin slices. Layer dressing, steak, goat cheese, strawberries and mixed greens in jar.
2 containers tofu
1 dozen eggs
1 lb. lean ground turkey (90/10)
1 lb. lean beef sirloin
1 bunch celery
1 bunch cilantro
1 package mixed greens
1 head of cauliflower
1 bag of spinach
1 bunch bananas
1 package strawberries
1 loaf of Ezekiel bread
1 package quinoa
1 can of garbanzo beans
1 bottle balsamic vinegar
1 package goat cheese