5-Day Xtend Barre Meal Prep Plan to Make Healthy Eating Easier

5-Day Xtend Barre Meal Prep Plan to Make Healthy Eating Easier

When you’re trying to lose weight, gain muscle, or just get in shape overall, you need two things: a good workout routine and a solid nutrition plan. If you’re doing the Xtend Barre workouts on Openfit, then you’ve got that first part down pat. As for the second part… well, changing how you eat can be kind of intimidating! That’s why we created this super simple Xtend Barre meal prep.

We asked Andrea Rogers (the creator of Xtend Barre herself!) for some of her favorite foods to build this 5-day meal prep plan. Not only does Andrea know a thing or two about healthy eating, but she also knows how to make meals that are delicious and time-efficient. The recipes below are easy to prepare, so you can spend more time focusing on the things that matter, like those intense workouts and spending times with friends and family.

Haven’t done Xtend Barre yet? Click here to try it for FREE today!

 

Why should you meal prep?

Prepping your meals in advance is a great way to stay track with your goals. When you have yummy meals waiting for you at meal and snack times, you’ll be more likely to eat them instead of the tempting take-out across the street.

Never meal prepped before? No worries — check out this beginner meal prep guide for an overview on how to do it.

And if you’re looking for meal prep plans for our other programs on Openfit (yes, we have more!), check out out Rough Around the Edges meal prep and the T-MINUS 30 meal prep!

 

Xtend Barre Meal Prep Plan for Openfit Nutrition Plan Blue

This specific meal prep plan is for the Openfit Nutrition Plan Blue, which gives you 1,200–1,499 calories per day. If you eat more than that, you can still use this recipes to fuel your week — just add a few more servings of veggies, protein, fats, or other carbs, depending on what calorie range you need to reach.

Check out the overview of meals first, and then find the full breakdown of the recipes below. Happy eating!

 

Menu 1 (Monday, Wednesday, Friday)

Xtend Barre Meal Prep - Recipes

Breakfast: Overnight Chia Pudding with Fresh Berries (1 Fruit & Vegetable, .5 Protein, 2 Fats, .5 Other Carbohydrates)

Snack: Hummus with Celery Sticks and Baby Carrots (1 Fruit & Vegetable, 1.5 Other Carbohydrates)

Lunch: Taco Salad in a Jar (2 Fruit & Vegetable, 1.5 Protein)

Dinner: Chicken and Summer Vegetables with Ricotta and Lemon (2 Fruit & Vegetables, 2 Proteins, 1 Fat)

Daily Openfit Blocks Total: 6 Fruit & Vegetable, 4 Protein, 3 Fat, 2 Other Carbohydrates

 

Menu 2 (Tuesday, Thursday)

Breakfast: Baked Peppers and Eggs (1 Fruit & Vegetable, 1 Protein, 1 Fat, 1 Other Carbohydrates)

Snack: Apple, Cucumber, Crackers and Tuna (1.5 Fruit & Vegetables, .5 Protein, 1 Other Carbohydrates)

Lunch: Salad with Strawberries, Pecans, and Feta (1.5 Fruit & Vegetables, 1 Protein, 2 Fats)

Dinner: Garlic Shrimp Stir-Fry (2 Fruit & Vegetable, 1.5 Protein)

Daily Openfit Blocks Total: 6 Fruit & Vegetable, 4 Protein, 3 Fat, 2 Other Carbohydrates

 

Menu 1 Recipes

Xtend Barre Meal Prep - Recipes

Overnight Chia Pudding with Fresh Berries

(1 Fruit & Vegetable, .5 Protein, 2 Fats, .5 Other Carbohydrates)

Ingredients:

  • 5 tsp. chia seeds
  • ½ cup unsweetened rice milk
  • 3 oz. Greek yogurt (plain, 2%) (about ¼ cup plus 2 Tbsp.)
  • ½ tsp. pure vanilla extract (optional)
  • ½ tsp. cinnamon (optional)
  • ½ cup blueberries
  • ¾ cup raspberries

Preparation Tips:

  1. Place chia seeds, rice milk, and yogurt in a 16 oz. jar. Stir well to combine. Place in fridge for 30 minutes.
  2. Stir again to avoid clumping. Top with as much fruit as will fit in jar. Seal jar and refrigerate overnight.
  3. Serve chilled with any remaining fruit.

 

Xtend Barre Meal Prep - Recipes

Hummus with Celery Sticks and Baby Carrot

(1 Fruit & Vegetable, 1.5 Other Carbohydrates)

Ingredients:

  • 3 Tbsp. hummus
  • 1 cup celery sticks
  • 10 baby carrots

Preparation Tips:

  1. Serve hummus with celery and carrots.

 

Xtend Barre Meal Prep - Recipes

Taco Salad in a Jar

(2 Fruit & Vegetable, 1.5 Protein)

Ingredients:

  • nonstick cooking spray
  • ½ cup chopped red onion
  • 6 oz. raw, lean ground turkey
  • 1-2 tsp. low-sodium taco seasoning blend
  • ⅓ cup salsa (fresh or pico de gallo)
  • ½ cup cherry tomatoes
  • ½ cup chopped orange bell pepper
  • ¼ cup corn kernels
  • 2 Tbsp. chopped green onion or cilantro (optional)
  • 1 cup (minimum) chopped romaine lettuce
  • ½ lime

Preparation Tips:

  1. Heat a pan; coat with nonstick cooking spray. Add onion, and cook until translucent.
  2. Add turkey and seasoning mix. Cook until turkey is no longer pink. Set aside to cool.
  3. In a quart-sized mason jar, layer salsa, tomatoes, peppers, corn, turkey mixture, green onion or cilantro, and lettuce.
  4. When ready to eat, serve onto a plate and squeeze lime over the top.

 

Xtend Barre Meal Prep - Recipes

Chicken and Summer Vegetables with Ricotta and Lemon

(2 Fruit & Vegetables, 2 Proteins, 1 Fat)

Ingredients:

  • 1 tsp. olive oil
  • 4 oz. raw, boneless, skinless chicken breast
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 10 asparagus spears, cut into 1-inch pieces
  • ½ cup chopped leeks (or onion)
  • ⅓ cup ricotta
  • 1 tsp. lemon zest (optional)
  • 1¼ cup watermelon, cubed

Preparation Tips:

  1. Cook chicken in oil until no longer pink, about 5 minutes. Season if desired.
  2. Stir in zucchini, yellow squash, asparagus, and leeks and cook until tender crisp, about 5 minutes. Season if desired. Remove from heat.
  3. Serve topped with ricotta and lemon zest.
  4. Enjoy watermelon for dessert.

 

Menu 1 Recipes

Xtend Barre Meal Prep - Recipes

Baked Peppers and Eggs

(1 Fruit & Vegetable, 1 Protein, 1 Fat, 1 Other Carbohydrates)

Ingredients:

  • nonstick cooking spray
  • 1 medium bell pepper, sliced into two 1-inch rings, reserve remaining pepper pieces
  • 2 eggs
  • fresh chives, chopped (garnish; optional)
  • ¾ cup cantaloupe, cubed
  • 1 slice whole grain bread OR 1½ english muffin, toasted
  • 1½ tsp. nut butter or ghee

Preparation Tips:

  1. Slice pepper horizontally to make two 1-inch rings. Finely chop any remaining parts of the pepper.
  2. Heat a skillet over medium heat; coat with nonstick spray. Cook rings and chopped pepper for 2 minutes. Flip rings. Divide chopped pepper evenly between rings. Crack 1 egg into the center of each ring, on top of chopped peppers. Season if desired.
  3. Cover with lid and cook until eggs are done to your liking. Garnish with chives (optional).
  4. Serve with cantaloupe and toast with nut butter.

 

Xtend Barre Meal Prep - Recipes

Apple, Cucumber, Crackers and Tuna

(1.5 Fruit & Vegetables, .5 Protein, 1 Other Carbohydrates)

Ingredients:

  • 1 apple
  • 1 cup cucumber slices
  • 8 whole grain crackers
  • 2½ oz. canned light tuna in water (about ½ can)

Preparation Tips:

  1. Serve fruit and vegetable slices with tuna and crackers.

 

Xtend Barre Meal Prep - Recipes

Salad with Strawberries, Pecans, and Feta

(1.5 Fruit & Vegetables, 1 Protein, 2 Fats)

Ingredients:

  • 2 cups (minimum) spinach
  • 3 oz. cooked boneless, skinless chicken breast
  • 8 strawberries, sliced
  • 5 pecan halves
  • 2 Tbsp. crumbled feta
  • 1-2 Tbsp. balsamic vinegar

Preparation Tips:

  1. Arrange spinach on plate or meal prep container. Top with chicken, strawberries, pecans, and feta.
  2. Drizzle with balsamic vinegar just before serving.

 

Xtend Barre Meal Prep - Recipes

Garlic Shrimp Stir-Fry

(2 Fruit & Vegetable, 1.5 Protein)

Ingredients:

  • 1⅓ cups cauliflower rice
  • ½ cup chopped red onion
  • 2½ cups chopped broccoli
  • 1-2 cloves garlic, chopped
  • 2 Tbsp. soy sauce
  • 15 large cooked shrimp, peeled and deveined (approx. 7.5 oz.)

Preparation Tips:

  1. Steam cauliflower rice, or saute in a pan lightly coated with nonstick spray. Remove from pan; set aside.
  2. Coat same pan with nonstick spray. Add onion and broccoli and cook until broccoli is tender crisp. Add garlic, shrimp, and soy sauce and cook 1–2 minutes more.
  3. Serve broccoli and shrimp on top of cauliflower rice.

 

Photography by Anguel Dimov, AB Creative

Xtend Barre Meal Prep with Recipes

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