Meal Prep Tips

If we fail to plan, we are planning to fail – Benjamin Franklin

When it comes to food, this is absolutely the case, mostly because we all become so busy throughout the day that we have to grab something quick.  This is the single biggest obstacle we face when trying to achieve our health goals.20151025_065132-01

So let’s head it off at the pass, let’s be ready by taking an hour a week to prepare certain meals.  For me, I prepare enough to last me 4 days, and I portion enough to have 4 of my meals per day ready.  Below I’ll take you through two of my most important meals, my post workout meal around that I have around 1:30pm and my dinner which I have around 7:00pm.  Theses dishes have all the veggies, carbs, protein and fat that my body needs to be at its best.  To change them up I’ll often substitute a different veggie mix, but I stay consistent with the Free Range Organic Chicken.  I’ll also change sauces up to help from getting bored with the same thing.  Many times for my post workout 1:30pm meal, I’ll use homemade BBQ sauce.  If you’re looking for a BBQ recipe here’s a link to 3 options!

Most of what I’ll show now, takes literally less than 45 minutes from start to finish and if you live the Charlotte NC area and want me to come to your house and show you in person be sure to click here for all services!

If I were to bake my chicken, everything would take less than 45 minutes, buy I like to cook my chicken in a slow roaster.  I feel it helps to keep it moist over the 4 day period.

Give this is a shot!

Start by taking 4 days worth of Cage Free Chicken and placing in a slow cooker for 4 hours

Add only 2 Cups of Organic Vegetable Broth.  Once cooked you’ll be able to pull chicken apart with a fork like shown below.  Place the chicken in a container with one cup of broth to keep moist and refrigerate.





For the vegetables I’ll always change it up, but am very consistent about having 5oz of Broccoli with both meals and 3oz of Sweet Potato with each afternoon Post Workout meal.  Sweet potato is a great source of healthy muscle building carbohydrate.

Chop all of your veggies up, place on sheet pans.

Preheat oven to 375 degreesIMG_20151025_072131

Place in the oven for 12 to 20 minutes monitoring your veggies for browning.  I try to separate the veggies accordingly, onions and garlic are always by themselves.

Here I have Eggplant, Roasted Red Pepper, Zucchini, and Summer Squash on the right and all of these cook at about the same speed, being done around the 12 minute mark.


The Broccoli and Sweet Potato are always together as well.  The brocc will take about 10 minutes to cook, I then remove it and spread the Sweet Potato evenly in the pan and put it back in the oven for another 10 minutes to finish.



When everything is cooked and re

ady I measure out evenly in containers at 5oz for mixed veggies, 5oz of broccoli, 3 oz of sweet potato in 4 of the containers only and 4oz of chicken in each container.






Once everything is portioned out I add on clove of roasted garlic to each to ensure I have 2 cloves per day.  Garlic has 20151025_082652amazing health benefits and is great for the skin, I highly recommend adding it to your meal plans.

I always cook 4 days out which means I invest 2 hours per week to be sure I am getting two of my most important meals everyday.

One of my third meals is my mason jar salad which I eat around 3:30pm each day.  If you’re looking for more information on how to make these click this link

Food is by far the most important factor in how we live our most fit and our best life.  Plan each week, make it simple and in a short time it will become your routine.  You will start to see the results you were looking for and you will be so happy that you did!

Know The Goal









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