#weeklymealprep Instagram Photos & Videos

weeklymealprep - 19.4k posts

Hashtag Popularity

84.5
average comments
289.1
average likes

1700 CALORIE MEALPREP ⁣⁣⠀
MACROS per day: 130P 200C 50F ..Full details below💕🍱👇⠀
Doubletap, save and tag a friend that this may help!!⁣⁣⠀
⁣⁣⠀
⁣⁣⠀
Always fuel YOU and YOUR body 🙌⠀
I’ll be answering questions in the comments❤️⁣⁣⠀
⁣⁣⠀
🔹BREAKFAST🔹⁣⁣⠀
Chocolate chip waffles ⁣⁣⠀
1/2 cup kodiak cakes, 1/4 cup 1% milk, 1 eggs, 1 tablespoon chocolate chips, 3-4 chopped strawberries & Greek yogurt⁣⁣ ⁣⁣⠀
⁣⁣⠀
🔹LUNCH🔹⁣⁣⠀
Bento boxes:⁣⁣⠀
3-4 mini pitas, 1/2 cucumber, 6 grape tomato, 4oz grilled #chicken & 2 tablespoons hummus ⁣⁣⠀
⁣⁣⠀
🔹DINNER🔹⁣⁣⠀
4oz chicken, 1 slice bacon, 1/4 packet ranch dressing seasoning, 1/4 cup light Alfredo, 1/3 cup noodles (dry), 1/4 cup mozzarella #cheese & 1 cup broccoli ⁣⁣⠀
⁣⁣⠀
🔹SNACKS🔹⁣⁣⠀
Greek yogurt, banana, pretzel crips, peanut butter and pepper ⁣⁣⠀
Post credit @samanne.fit
- -⠀
Want to take your health to the next level?⠀
@ultimatebabymamma

1700 CALORIE MEALPREP ⁣⁣⠀
MACROS per day: 130P 200C 50F ..Full details below💕🍱👇⠀
Doubletap, save and tag a friend that this may help!!⁣⁣⠀
⁣⁣⠀
⁣⁣⠀
Always fuel YOU and YOUR body 🙌⠀
I’ll be answering questions in the comments❤️⁣⁣⠀
⁣⁣⠀
🔹BREAKFAST🔹⁣⁣⠀
Chocolate chip waffles ⁣⁣⠀
1/2 cup kodiak cakes, 1/4 cup 1% milk, 1 eggs, 1 tablespoon chocolate chips, 3-4 chopped strawberries & Greek yogurt⁣⁣ ⁣⁣⠀
⁣⁣⠀
🔹LUNCH🔹⁣⁣⠀
Bento boxes:⁣⁣⠀
3-4 mini pitas, 1/2 cucumber, 6 grape tomato, 4oz grilled #chicken & 2 tablespoons hummus ⁣⁣⠀
⁣⁣⠀
🔹DINNER🔹⁣⁣⠀
4oz chicken, 1 slice bacon, 1/4 packet ranch dressing seasoning, 1/4 cup light Alfredo, 1/3 cup noodles (dry), 1/4 cup mozzarella #cheese & 1 cup broccoli ⁣⁣⠀
⁣⁣⠀
🔹SNACKS🔹⁣⁣⠀
Greek yogurt, banana, pretzel crips, peanut butter and pepper ⁣⁣⠀
Post credit @samanne.fit ⠀
- -⠀
Want to take your health to the next level?⠀
@ultimatebabymamma
22 1 4 hours ago

D I N N E R I S S E R V E D ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍝 Roasted Spaghetti Squash served with homemade Tomato Sauce 🌿 Fresh & Flavorful
🍅 Paleo-Friendly & Guilt-Free
🔪 1:15 hrs | 11 ingredients ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#tomatosauce #spaghettisquash #paleocooking #organickitchen #grainfreeliving #weeklymealprep #stopdieting #startliving #lovewhatyoueat #cleansimpleeats #fitfood #foodforfit #realfoodie #freshcooking #foodfreedomforever #healthcoachlife #onlinehealthcoach #805living #slolife #fivecities

D I N N E R  I S  S E R V E D ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍝 Roasted Spaghetti Squash served with homemade Tomato Sauce 🌿 Fresh & Flavorful
🍅 Paleo-Friendly & Guilt-Free
🔪 1:15 hrs | 11 ingredients ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#tomatosauce #spaghettisquash #paleocooking #organickitchen #grainfreeliving #weeklymealprep #stopdieting #startliving #lovewhatyoueat #cleansimpleeats #fitfood #foodforfit #realfoodie #freshcooking #foodfreedomforever #healthcoachlife #onlinehealthcoach #805living #slolife #fivecities
30 1 12 hours ago

Not sure what to give that special person?! Give the gift of weekly meal prep. Customized menus based on their dietary needs/preferences. #giftcertificatesavailable #weeklymealprep #thegiftoffood #holidaysarecoming

Not sure what to give that special person?! Give the gift of weekly meal prep.  Customized menus based on their dietary needs/preferences.  #giftcertificatesavailable #weeklymealprep #thegiftoffood #holidaysarecoming
4 0 14 hours ago

As simple as it gets! Clean & Lean Turkey Burger served with mashed potatoes. Another perfect meal for mindful macros.
-
Order now using the link in our bio! 🔗⬆️

As simple as it gets! Clean & Lean Turkey Burger served with mashed potatoes. Another perfect meal for mindful macros.
-
Order now using the link in our bio! 🔗⬆️
19 1 15 hours ago

A different kind of #transformationtuesday

Left: 2013 130 lbs Weight training 6xs per week for at least an hour a session + 7 days a week cardio (usually the stepper for 45 minutes + sprinkled in a handful of sprint workouts) I ate very low carb, low fat high protein. I basically lived on celery, cucumbers, egg whites, chicken and hot sauce

Right: 2019 145lbs I run almost everyday (I’ve skipped 13 days since July 1st before that maybe another 12 total since 2019 started) I rarely lift weights but I will do some form of body weight workout 2-3xs per week for about 10-15 minutes. I have no diet limitations (no low carb high protein) Just eat what I want in moderation! With donuts every Wednesday because that’s what we do on date day!

One is extreme the other is a lifestyle 💖

A different kind of #transformationtuesday

Left: 2013 130 lbs Weight training 6xs per week for at least an hour a session + 7 days a week cardio (usually the stepper for 45 minutes + sprinkled in a handful of sprint workouts) I ate very low carb, low fat high protein. I basically lived on celery, cucumbers, egg whites, chicken and hot sauce

Right: 2019 145lbs I run almost everyday (I’ve skipped 13 days since July 1st before that maybe another 12 total since 2019 started) I rarely lift weights but I will do some form of body weight workout 2-3xs per week for about 10-15 minutes. I have no diet limitations (no low carb high protein) Just eat what I want in moderation! With donuts every Wednesday because that’s what we do on date day!

One is extreme the other is a lifestyle 💖
83 20 17 hours ago

MEALPREP ☀️
.
RICED BROCOLI
-Brocoli, riced
-Red Bell Pepper, chopped
-Cilantro, chopped
-Salt
-Pepper
-Mrs. Dash
-EVOO
*Add all ingredients to a hot skilled and cook for 5-7 mins
.
MIXED VEGGIES
-Asparagus
-Baby Portobellos
-Red Bell Pepper
-Zuccini
-Corn
-Sweet Potato
-Tomato
-Red Onion
-Jalapeño
*Chopped all veggies, add the red onion and jalapeno to a hot skillet with avocado oil. Once onions are translucent add all other veggies. Cook for about 5 min. .
LENTIL SOUP
*I have a previous post with the full recipe
.
SALMON PATTIES
-Salmon from @wildplanetfoods -Baby Portobellos, chopped in the food processor
-Red Bell Pepper, chopped in the food processor
-Zuccini, chopped in the food processor
-1 Egg
-1/2 cup Almond Flour
-1 tsp Salt
-1 Tsp Pepper
-1 Tsp Red Pepper Flakes
*Mix everything together, form patties, cook for 2-3 min each side.
.
ANCIENT GRAIN RICE
-1/2 cup Peas
-1/2 cup Carrots
-1 tbsp Butter
-1 cup Rice
-2 cups Water
.
HARD BOILED EGGS
*Add eggs to boiling water, let them sit for 6 min. Remove all egss and add them to a bowl with cold water. Remove the shell and store in a glass container.
.
#mealprepsunday #mealprepideas #mealprepping #healthymealprep #eatyourgreens #eatingclean #weeklylunch #foodblogging #onthetable #onmytable #cookingram #feedfeed #foodstagram #kitchn #yahoofood #huffposttaste #onthetableproject #forkyeah #foodblogger #yummy #nomnom #atxfoodie #atxfoodblogs #gretchenstable #weeklymealprep #weeklymeals #weeklymealplan #healthyideas #healthyeatingideas

MEALPREP ☀️
.
RICED BROCOLI
-Brocoli, riced
-Red Bell Pepper, chopped
-Cilantro, chopped
-Salt
-Pepper
-Mrs. Dash
-EVOO
*Add all ingredients to a hot skilled and cook for 5-7 mins
.
MIXED VEGGIES
-Asparagus
-Baby Portobellos
-Red Bell Pepper
-Zuccini
-Corn
-Sweet Potato
-Tomato
-Red Onion
-Jalapeño
*Chopped all veggies, add the red onion and jalapeno to a hot skillet with avocado oil. Once onions are translucent add all other veggies. Cook for about 5 min. .
LENTIL SOUP
*I have a previous post with the full recipe
.
SALMON PATTIES
-Salmon from @wildplanetfoods -Baby Portobellos, chopped in the food processor
-Red Bell Pepper, chopped in the food processor
-Zuccini, chopped in the food processor
-1 Egg
-1/2 cup Almond Flour
-1 tsp Salt
-1 Tsp Pepper
-1 Tsp Red Pepper Flakes
*Mix everything together, form patties, cook for 2-3 min each side.
.
ANCIENT GRAIN RICE
-1/2 cup Peas
-1/2 cup Carrots
-1 tbsp Butter
-1 cup Rice
-2 cups Water
.
HARD BOILED EGGS
*Add eggs to boiling water, let them sit for 6 min. Remove all egss and add them to a bowl with cold water. Remove the shell and store in a glass container.
. 
#mealprepsunday #mealprepideas #mealprepping #healthymealprep  #eatyourgreens #eatingclean  #weeklylunch  #foodblogging #onthetable #onmytable #cookingram #feedfeed #foodstagram #kitchn #yahoofood #huffposttaste #onthetableproject #forkyeah #foodblogger #yummy #nomnom #atxfoodie #atxfoodblogs #gretchenstable #weeklymealprep #weeklymeals #weeklymealplan #healthyideas #healthyeatingideas
62 9 19 hours ago

I had someone message me and Say that meal prepping was difficult for them, and if I am honest! Nutrition and learning what foods really fuel me has taken a while.⁣ Let’s face it anything NEW is a challenge and daunting
⁣.
.
So, with that? Here are my TOP five tips for meal planning that helped me :
⁣.
.
1) keep it simple. I love my 4 x 5 method. I pick 4-5 items from these five categories fruits, veggies, proteins, fats + carbs. Make your list + include pantry items required, fridge essentials + freezer!⁣ ⁣
2)then, make a plan! For me, I love eating the same type of thing, but, use the variety of buffet style meal prepping and my 4x 5 method to choose from. Dm for some of my breakfasts for example. Same stuff {English muffin or sweet potato, eggs, kale or spinach, coconut oil, berries etc}⁣
⁣.
.
3) theme NIGHTS!!! This is fun and allows the kids to get involved too! Or Grandkids too 😉We experiment on Monday’s with plant based meals( or meatless Monday’s ) and so far we are loving it! I’ve got a killer recipe for spaghetti squash. Dm 👇if you’d like that one too ⁣.
.
4) I use glass jars from dollar store to store our prepped food in! If it is chopped, washed and ready to go? We eat it. I have no idea why an intact red pepper won’t get eaten. But, it just won’t 🤣🤣⁣ Then it’s a waste , produce is so expensive hey? ⁣.
.
5) enjoy the process of being prepped. YES. It takes a bit of designated time on the day that serves you! If you are a new momma, or if you work shift work ? AmaZing!!! The best part? Is that you can figure out what serves you, and YOUR schedule and make it a habit! ⁣
⁣.
.
And lastly? Start small. Try to prep for ONE meal or snacks this week, then next week? Add in, two meals. Etc. 🌮🌯🥗⁣
.
.
⁣We over think this a lot, and then don’t do it, at least that is what happened to me! Bulk cooking and prepping helped me SO much, as well as shopping local, + in season produce!!! ⁣
⁣.
.
What are you prepping this week?!?! Happy Tuesday beauties. This is the last November 12 of this decade. Let’s make it count. .
.
Check out my stories and you'll see how simple this salad was❤️

I had someone message me and Say that meal prepping was difficult  for them, and if I am honest! Nutrition and learning what foods really fuel me has taken a while.⁣ Let’s face it anything NEW is a challenge and daunting
⁣.
.
So, with that? Here are my TOP five tips for meal planning that helped me :
⁣.
.
1) keep it simple. I love my 4 x 5 method. I pick 4-5 items from these five categories fruits, veggies, proteins, fats + carbs. Make your list + include pantry items required, fridge essentials + freezer!⁣ ⁣
2)then, make a plan! For me, I love eating the same type of thing, but, use the variety of buffet style meal prepping and my 4x 5 method to choose from. Dm for some of my breakfasts for example. Same stuff {English muffin or sweet potato, eggs, kale or spinach, coconut oil, berries etc}⁣
⁣.
.
3) theme NIGHTS!!! This is fun and allows the kids to get involved too! Or Grandkids too 😉We experiment on Monday’s with plant based meals( or meatless Monday’s ) and so far we are loving it! I’ve got a killer recipe for spaghetti squash. Dm 👇if you’d like that one too ⁣.
.
4) I use glass jars from dollar store to store our prepped food in! If it is chopped, washed and ready to go? We eat it. I have no idea why an intact red pepper won’t get eaten. But, it just won’t 🤣🤣⁣ Then it’s a waste , produce is so expensive hey? ⁣.
.
5) enjoy the process of being prepped. YES. It takes a bit of designated time on the day that serves you! If you are a new momma, or if you work shift work ?  AmaZing!!! The best part? Is that you can figure out what serves you, and YOUR schedule and make it a habit! ⁣
⁣.
.
And lastly? Start small. Try to prep for ONE meal or snacks this week, then next week? Add in, two meals. Etc. 🌮🌯🥗⁣
.
.
⁣We over think this a lot, and then don’t do it, at least that is what happened to me! Bulk cooking and prepping helped me SO much, as well as shopping local, + in season produce!!! ⁣
⁣.
.
What are you prepping this week?!?! Happy Tuesday beauties. This is the last November 12 of this decade. Let’s make it count. .
.
Check out my stories and  you'll see how simple this salad was❤️
19 1 19 hours ago
#weeklymealprep
11 3 21 hours ago

Este plato ha sido uno de los favoritos 🤤 y tú ...¿ya empezaste a alimentarte saludablemente?🍃
.
.

This has been on of the bests🤤! Did you already start eating healthy? 🍃

#salad #healthyfood #lowcarb #green #pokebowls #weeklymealprep #plantation #healthylifestyle #togofood #miami #organicfood #businesscatering #gracias #love #plantation

Este plato ha sido uno de los favoritos 🤤 y tú ...¿ya empezaste a alimentarte saludablemente?🍃
.
.

This has been on of the bests🤤! Did you already start eating healthy? 🍃

#salad #healthyfood #lowcarb #green #pokebowls #weeklymealprep #plantation #healthylifestyle #togofood #miami #organicfood #businesscatering #gracias #love #plantation
12 0 21 hours ago

The right person by your side will have you saving money, living better, making moves, and laughing constantly 💖

The right person by your side will have you saving money, living better, making moves, and laughing constantly 💖
42 5 22 hours ago

This weeks menu is up!
.
.
.
Let’s start your week off right by getting those orders in now!
.
.
.
#musclegeeks #macrogeeks #eatingright #rosemead #glendora #westcovina #athlete #mealprep #easymealprep #weeklymealprep #crossfit #exercise #lapuente #fitnessone80 #fitness #workout

This weeks menu is up!
.
.
.
Let’s start your week off right by getting those orders in now!
.
.
.
#musclegeeks #macrogeeks #eatingright #rosemead #glendora #westcovina  #athlete #mealprep #easymealprep #weeklymealprep #crossfit #exercise #lapuente #fitnessone80 #fitness #workout
28 0 23 hours ago

16 months between photos ✨⁣


There has been no magic pill, potion or shortcut. Just consistency and truthfully hard work. ⁣

The biggest change I made from day 1 was how I spoke to myself. I went from simply accepting my unhappiness, feeling like I was just existing everyday ... to empowering myself ~ and I told myself ‘you CAN’ do this. ⁣

Change how you speak to yourself - don’t worry about what ANY one else is doing. Believe in YOURSELF, get your head down and make it happen. ⁣





✨✨✨⁣ #transformationtuesday
#transformyourself #healthyeating #caloriecounting #caloriedeficit #stronggirls #strongnotskinny #fitness #training #transformation #healthyweightloss #weightloss #sw #swuk#mealprep #weeklyshop #weeklymealprep#postpartumbody #postpartumweightloss #postpartumfitness #postbaby #afterbabybody #onlinecoach #surgery #skinremoval #tummytuck

16 months between photos ✨⁣
⁣
⁣
There has been no magic pill, potion or shortcut. Just consistency and truthfully hard work. ⁣
⁣
The biggest change I made from day 1 was how I spoke to myself. I went from simply accepting my unhappiness, feeling like I was just existing everyday ... to empowering myself ~ and I told myself ‘you CAN’ do this. ⁣
⁣
Change how you speak to yourself - don’t worry about what ANY one else is doing. Believe in YOURSELF, get your head down and make it happen. ⁣
⁣
⁣
⁣
⁣
⁣
✨✨✨⁣#transformationtuesday 
#transformyourself #healthyeating #caloriecounting #caloriedeficit #stronggirls #strongnotskinny #fitness #training #transformation #healthyweightloss #weightloss #sw #swuk ⁣#mealprep #weeklyshop #weeklymealprep ⁣#postpartumbody #postpartumweightloss #postpartumfitness #postbaby #afterbabybody #onlinecoach #surgery #skinremoval #tummytuck
906 64 12 November, 2019
Make it easier on yourself #weeklymealprep 
Contact information 
Call/Text the business line at(832)552-6335 
Email:mariajefferson@shugyourpersonalcook.com 
Business website www.shugyourpersonalcook.com 
#shugyourpersonalcook #personalcook #mealprep #ohmy #eeeeeats #foodporn #foodie #foodstagram #foodphotography #foodblogger #foodpics #foodlover #foodpic #foodies #foods #foodblog #foodgram #foodlovers #fooddiary #foodstyling #foodart #foodlove #foodphoto #foodiegram
14 0 12 November, 2019

Meal prep Monday!
This week we have
1. Sautéed chicken with lemon sauced with jasmine rice and baked zucchini and bell peppers
2. For snack we have ritz crackers and a new favorite dip: Cream Cheese, berry jelly, and red pepper flakes. Absolutely sweet with a kick!

#mealprep #weeklymealprep #weekly #food #prep #pastasalad #collegelife #worklife #pinterestlife #goal #relationshipgoals #coupleswhoworktogetherstaytogether #healthy #healthyliving #motivation #dedication #veggies #budget #budgetlife #life #chicken #weightwatchers #advice #recommendation #follow #healthy #greens #mondaymadness #fitness #fitnesstips #trendy

Meal prep Monday! 
This week we have 
1. Sautéed chicken with lemon sauced with jasmine rice and baked zucchini and bell peppers 
2. For snack we have ritz crackers and a new favorite dip: Cream Cheese, berry jelly, and red pepper flakes. Absolutely sweet with a kick!

#mealprep #weeklymealprep #weekly #food #prep #pastasalad #collegelife #worklife #pinterestlife #goal #relationshipgoals #coupleswhoworktogetherstaytogether #healthy #healthyliving #motivation #dedication #veggies #budget #budgetlife #life #chicken #weightwatchers #advice #recommendation #follow #healthy #greens #mondaymadness  #fitness #fitnesstips #trendy
11 2 12 November, 2019

Asian Stir Fry Pasta
...
Want to eat better? Trying to go vegan? Have no time to cook?
DM me to start your weekly meal prep
.
. .
#mealprep #veganmealprep #weeklymealprep #wellness #healthandwellness #veganfood #veganfoodie #veganshare #plantbasedfood #veganism #veganlife

Asian Stir Fry Pasta
...
Want to eat better? Trying to go vegan? Have no time to cook?
DM me to start your weekly meal prep
.
. .
#mealprep #veganmealprep #weeklymealprep #wellness #healthandwellness #veganfood #veganfoodie #veganshare #plantbasedfood #veganism #veganlife
30 0 12 November, 2019

I love this pic. It’s me right before making the best guac you have ever tasted.⠀
Make sure you watch the video with me making the guac on my IG TV.⠀
More really great recipe videos coming up as well.⠀
- - ⠀
Tell us about your favorite healthy meal in the comments bellow.⠀
@ultimatebabymamma

I love this pic.  It’s me right before making the best guac you have ever tasted.⠀
Make sure you watch the video with me making the guac on my IG TV.⠀
More really great recipe videos coming up as well.⠀
- - ⠀
Tell us about your favorite healthy meal in the comments bellow.⠀
@ultimatebabymamma
64 3 12 November, 2019

WEEKLY MEAL PREP ✅
I’ve been craving chawwwwclaaate🍫 so I decided to make a banana, walnut oatmeal bake with chocolate protein powder: SO GOOD & scratched the itch. Who else wants chocolatey goodness every morning?🙋‍♀️
——
Breakfast: Banana, chocolate, walnut protein oatmeal bake
Lunch: LEFTOVERS - chicken & lamb over rice OR homemade chicken salad with sautéed zucchini or brussel sprouts
Dinner: Japanese curry with kale salad
Snack: Carrots & hummus
—————
#run4allwomen #run #running #runner #runners #runnersofinstagram #instarunners #runnersdiet #weeklymealprep #mealprep #sundaymealprep

WEEKLY MEAL PREP ✅
I’ve been craving chawwwwclaaate🍫 so I decided to make a banana, walnut oatmeal bake with chocolate protein powder: SO GOOD & scratched the itch. Who else wants chocolatey goodness every morning?🙋‍♀️
——
Breakfast: Banana, chocolate, walnut protein oatmeal bake
Lunch: LEFTOVERS - chicken & lamb over rice OR homemade chicken salad with sautéed zucchini or brussel sprouts
Dinner: Japanese curry with kale salad
Snack: Carrots & hummus
—————
#run4allwomen #run #running #runner #runners #runnersofinstagram #instarunners #runnersdiet #weeklymealprep #mealprep #sundaymealprep
32 2 12 November, 2019

FALL 🍂🍁 Butternut squash, asparagus, grilled chicken, and brown rice 🥰


Looking forward to this meal all week #happymealprepper

#greenville #falldinners #fallmeals #fallmealprep #mealprep #weeklymealprep #fallfood #fallfoods #gvlfoodie #cleaneats #balanced #chefmanderz #mums

FALL 🍂🍁 Butternut squash, asparagus, grilled chicken, and brown rice 🥰
•
•
Looking forward to this meal all week #happymealprepper •
•
#greenville #falldinners #fallmeals #fallmealprep #mealprep #weeklymealprep #fallfood #fallfoods #gvlfoodie #cleaneats #balanced #chefmanderz #mums
45 1 12 November, 2019

Preparation is everything. If you plan to succeed you must get involved with meal prep.⠀

Phase3 gives you 7 days of meals, you can choose between 3 or 4 meals per day, depending on if you would like a snack. Each day's worth of meals are individually calculated to give YOU the correct number of calories to guarantee you lose weight.⠀

You can choose to follow the 7 day meal plan as it is given to you.⠀

To be honest, it would be hard for me to eat something different 7 days a week (however, there are usually meals that are repeated). So, I recommend choosing your favourite 3 days. On your dashboard you can de-select the days you don't want, then multiply your favourite days to create your shopping list. I multiply my 3 favourite days by 3, so I eat the same breakfast, lunch and dinner for 3 days and in total have 9 days of food.⠀

This is what my meal prep looks like. Yes, there are only 2 days, but I did have 3. I just didn't have time to film this before I ate my Day 1 prep. ⠀

Prep day is usually rushed and can take anywhere from 1-2 hours. But after that is done, most cooking is done and for the next couple of days, doesn't matter what life throws at you, you are ready. Sometimes it's just reheating or cooking the meat for dinner or scrambling the eggs for breakfast.⠀

Meal prep is key to sticking to any eating plan. Phase3 is no exception.

Preparation is everything. If you plan to succeed you must get involved with meal prep.⠀
⠀
Phase3 gives you 7 days of meals, you can choose between 3 or 4 meals per day, depending on if you would like a snack. Each day's worth of meals are individually calculated to give YOU the correct number of calories to guarantee you lose weight.⠀
⠀
You can choose to follow the 7 day meal plan as it is given to you.⠀
⠀
To be honest, it would be hard for me to eat something different 7 days a week (however, there are usually meals that are repeated). So, I recommend choosing your favourite 3 days. On your dashboard you can de-select the days you don't want, then multiply your favourite days to create your shopping list. I multiply my 3 favourite days by 3, so I eat the same breakfast, lunch and dinner for 3 days and in total have 9 days of food.⠀
⠀
This is what my meal prep looks like. Yes, there are only 2 days, but I did have 3. I just didn't have time to film this before I ate my Day 1 prep. ⠀
⠀
Prep day is usually rushed and can take anywhere from 1-2 hours. But after that is done, most cooking is done and for the next couple of days, doesn't matter what life throws at you, you are ready. Sometimes it's just reheating or cooking the meat for dinner or scrambling the eggs for breakfast.⠀
⠀
Meal prep is key to sticking to any eating plan. Phase3 is no exception.
12 2 11 November, 2019

❗️Reality Check❗️
It took me a moment to decide whether or not I would actually post this. It’s no posing, no smile, no make up - just me making meal prep wearing some comfy ass clothes. Watching Scary YouTube videos in the background - just being me.

That used to be such a hard concept for me. “Be Yourself” - That thought had so much fear hidden behind it. Riddled with thoughts of “what if they don’t like my clothes?”, “What if I’m too silly?”, “Would they think I’m weird?”, “Do they notice my imperfections?”... And the list goes on and on. •
I was creating a version of myself that other people wanted to see. I spent so much time worrying about little things that people probably don’t even think about - and even if they do? Who the hell cares?!

Earlier this year I decided, not anymore. I deserved to love myself enough to be true to me (& my quirkiness 😉). To be real and not afraid to speak up. If someone doesn’t vibe with me? That okay, girl! I definitely don’t vibe with everyone either!

I spent so long letting other’s dim my flame. Letting other women knock my crown 👑 off without them even trying to! Homegirl, please please LISTEN to my words. Don’t waste away years of your life not being WHO YOU ARE and losing sight of who you are. People will have their judgement and critique whether you’re being you or not. So just do you and live your best life ❤️

❗️Reality Check❗️
It took me a moment to decide whether or not I would actually post this. It’s no posing, no smile, no make up - just me making meal prep wearing some comfy ass clothes. Watching Scary YouTube videos in the background - just being me.
•
That used to be such a hard concept for me. “Be Yourself” - That thought had so much fear hidden behind it. Riddled with thoughts of “what if they don’t like my clothes?”, “What if I’m too silly?”, “Would they think I’m weird?”, “Do they notice my imperfections?”... And the list goes on and on. •
I was creating a version of myself that other people wanted to see. I spent so much time worrying about little things that people probably don’t even think about - and even if they do? Who the hell cares?!
•
Earlier this year I decided, not anymore. I deserved to love myself enough to be true to me (& my quirkiness 😉). To be real and not afraid to speak up. If someone doesn’t vibe with me? That okay, girl! I definitely don’t vibe with everyone either!
•
I spent so long letting other’s dim my flame. Letting other women knock my crown 👑 off without them even trying to! Homegirl, please please LISTEN to my words. Don’t waste away years of your life not being WHO YOU ARE and losing sight of who you are. People will have their judgement and critique whether you’re being you or not. So just do you and live your best life ❤️
57 4 11 November, 2019

I shared this workout from Saturday on my story but sharing again Incase you want to save it!

Full Workout: (including run!)
✨20 sumo squats w/kb
✨20 deadlifts s/kb
✨20 box side to sides
✨100 walking lunges (not shown)
✨1 mile walk (warm up)
✨4 miles run
✨1 mile walk (cool down)

This is the most “weight lifting” I’ve done since August 🤣 I’ve just been running and doing lots of body weight workouts! This week I’m running and back to body weight workouts (I’ll share the workout I got off Pinterest in my story!) Honestly I’d just run and do nothing else but I know I need some kind of strength program to make sure I don’t get injured putting in all the miles and I find body weight exercises to be the perfect balance!

Also if you didn’t see, I’m hosting a RUNMAS 🎄 Starting Thanksgiving Day - Christmas Day the goal is to walk or run a minimum of at least 1 mile every single day! (With walking it has to be an intentional mile!) If you want to join in on RUNMAS check the story highlights on my IG page under “RUNMAS” or check my story today! I’ll be sharing it! 🎄 I love run streaking and I thought it’d be a fun holiday activity for anyone who wants to join to get some movement in during what tends to be the time of the year where we all toss in the towel and wait for New Years to roll around!

I shared this workout from Saturday on my story but sharing again Incase you want to save it!

Full Workout: (including run!)
✨20 sumo squats w/kb
✨20 deadlifts s/kb
✨20 box side to sides
✨100 walking lunges (not shown)
✨1 mile walk (warm up)
✨4 miles run
✨1 mile walk (cool down)

This is the most “weight lifting” I’ve done since August 🤣 I’ve just been running and doing lots of body weight workouts! This week I’m running and back to body weight workouts (I’ll share the workout I got off Pinterest in my story!) Honestly I’d just run and do nothing else but I know I need some kind of strength program to make sure I don’t get injured putting in all the miles and I find body weight exercises to be the perfect balance!

Also if you didn’t see, I’m hosting a RUNMAS 🎄 Starting Thanksgiving Day - Christmas Day the goal is to walk or run a minimum of at least 1 mile every single day! (With walking it has to be an intentional mile!) If you want to join in on RUNMAS check the story highlights on my IG page under “RUNMAS” or check my story today! I’ll be sharing it! 🎄 I love run streaking and I thought it’d be a fun holiday activity for anyone who wants to join to get some movement in during what tends to be the time of the year where we all toss in the towel and wait for New Years to roll around!
31 4 11 November, 2019

This week: veggie pad see ew! #weeklymealprep

This week: veggie pad see ew! #weeklymealprep
3 1 11 November, 2019

This can be your fridge with our weekly meal plan service! New weekly menu comes out tomorrow! Stay tuned. #winnipeg #weeklymealprep #winnipegfood #lovelife #bitemegrill

This can be your fridge with our weekly meal plan service! New weekly menu comes out tomorrow! Stay tuned. #winnipeg #weeklymealprep #winnipegfood #lovelife #bitemegrill
6 0 11 November, 2019

“You never plan to fail you just fail to plan.” 🤔🤔🤔
.
.
.
Another Sunday spent meal prepping for the week to make sure that I stay focused on my goals! Before starting my fitness journey I never meal prepped and I would always eat the closest and easiest thing when I got hungry. Whether that was something from the gas station or fast food... it didn’t matter. Years and years of unhealthy eating habits is what led me to my weight gain. NOW... Meal prepping has made my food choices easier when I get hungry. I just grab, warm up, and I’m done! I highly suggest that if you don’t meal prep that you start! It doesn’t have to be time consuming either. This legit took me an hour and now I don’t have to cook for the next few days!
.
.
.
Check my IG STORIES 🎥 to see how I meal prepped this week!
.
.
.
#mealprep #mealprepideas #weeklymealprep #easymealprep #mealprepforweightloss #healthynutrition #lowcarbmeal #lowcarbmealprep #healthyeats #lunch #lunchideas #easylunchideas #dinner #dinnerideas #easydinnerideas

“You never plan to fail you just fail to plan.” 🤔🤔🤔
.
.
.
Another Sunday spent meal prepping for the week to make sure that I stay focused on my goals! Before starting my fitness journey I never meal prepped and I would always eat the closest and easiest thing when I got hungry. Whether that was something from the gas station or fast food... it didn’t matter. Years and years of unhealthy eating habits is what led me to my weight gain. NOW... Meal prepping has made my food choices easier when I get hungry. I just grab, warm up, and I’m done! I highly suggest that if you don’t meal prep that you start! It doesn’t have to be time consuming either. This legit took me an hour and now I don’t have to cook for the next few days!
.
.
.
Check my IG STORIES 🎥 to see how I meal prepped this week!
.
.
.
#mealprep #mealprepideas #weeklymealprep #easymealprep #mealprepforweightloss #healthynutrition #lowcarbmeal #lowcarbmealprep #healthyeats #lunch #lunchideas #easylunchideas #dinner #dinnerideas #easydinnerideas
41 0 11 November, 2019

Top #weeklymealprep posts

Meal prep Sunday carnitas rice bowls 💃🏻🍽✨ Instant pot carnitas recipe from @40aprons along with some sautéed bell peppers and onions, white rice, and guac
.
Put the guac in little silicone baking cups so we can easily pull them out of the container for reheating the rest of the bowls 👍 and put a sliced lime on top to avoid some of the browning. We’ll see what happens 🤷‍♀️
.
#projectmealplan #pmpmealprep #mealprepping #mealprep #mealprepsunday #mealprepmonday #carnitas #homemadefood #weeklymealprep #inmykitchen #mealpreplife #instantpot #instantpotmealprep #whatsforlunch #lunchideas #worklunch #worklunchideas #dailyfoodfeed #heresmyfood

Meal prep Sunday carnitas rice bowls 💃🏻🍽✨ Instant pot carnitas recipe from @40aprons along with some sautéed bell peppers and onions, white rice, and guac
.
Put the guac in little silicone baking cups so we can easily pull them out of the container for reheating the rest of the bowls 👍 and put a sliced lime on top to avoid some of the browning. We’ll see what happens 🤷‍♀️
.
#projectmealplan #pmpmealprep #mealprepping #mealprep #mealprepsunday #mealprepmonday #carnitas #homemadefood #weeklymealprep #inmykitchen #mealpreplife #instantpot #instantpotmealprep #whatsforlunch #lunchideas #worklunch #worklunchideas #dailyfoodfeed #heresmyfood
503 17 28 October, 2019

When people ask me “and how did you get rid of your tummy?” •
High waisted everrrrrything and a whole heap of acceptance ✨ Shout out to every man & woman out there trying to love themselves in a world that sometimes tells us not to. There is NOTHING wrong with your body, but there is a lot wrong with messages which try to convince you otherwise ✨
.
.
.
.
.
.
.
.
.
. #healthyeating #caloriecounting #caloriedeficit #runmummyrun #mumswhorun #fitness #training #transformation #healthyweightloss #weightloss #sw #swuk#mealprep #weeklyshop #weeklymealprep#postpartumbody #postpartumweightloss #postpartumfitness #postbaby #afterbabybody #swblog #targetmember #swukinsta #slimmingworldblog #weightlossjourney #blogging #ootd #foodblogeats #foodgawker #igersedinburgh @postpartum

When people ask me “and how did you get rid of your tummy?” •
High waisted everrrrrything and a whole heap of acceptance ✨  Shout out to every man & woman out there trying to love themselves in a world that sometimes tells us not to. There is NOTHING wrong with your body, but there is a lot wrong with messages which try to convince you otherwise ✨
.
.
.
.
.
.
.
.
.
.  #healthyeating #caloriecounting #caloriedeficit #runmummyrun #mumswhorun #fitness #training #transformation #healthyweightloss #weightloss #sw #swuk ⁣#mealprep #weeklyshop #weeklymealprep ⁣#postpartumbody #postpartumweightloss #postpartumfitness #postbaby #afterbabybody #swblog #targetmember #swukinsta #slimmingworldblog #weightlossjourney #blogging #ootd #foodblogeats #foodgawker #igersedinburgh @postpartum
2,292 132 28 October, 2019

🚨New Meal Prep Alert🚨.
.
.
Baked Garlic Parmesan Chicken 🤤.
A day late, but wanted to share this delicious and easy meal prep I made. .
.
Ingredients:
1-1/4 cloves garlic, minced
1-1/3 cups dry bread crumbs
2/3 cup and 2 teaspoons grated Parmesan cheese
1/4 teaspoon ground black pepper
8 boneless chicken breast
.
.
Directions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
.
.
.
#mealprepideas #mealprepdaily #mealpreponfleek #mealprepgoals #mealprepmonday #weeklymealprep #mealpreplife #mealprepmadeeasy #mealpreplikeaboss

🚨New Meal Prep Alert🚨.
.
.
Baked Garlic Parmesan Chicken 🤤.
A day late, but wanted to share this delicious and easy meal prep I made. .
.
Ingredients:
1-1/4 cloves garlic, minced
1-1/3 cups dry bread crumbs
2/3 cup and 2 teaspoons grated Parmesan cheese
1/4 teaspoon ground black pepper
8 boneless chicken breast
.
.
Directions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
.
.
.
#mealprepideas #mealprepdaily #mealpreponfleek #mealprepgoals #mealprepmonday #weeklymealprep #mealpreplife #mealprepmadeeasy #mealpreplikeaboss
293 16 27 August, 2019

Today we’ve prepared a delicious, hearty and light meal prep. All dishes are very easy to prepare and cooking takes only 40 minutes👨🏻‍🍳.
As you noticed, the menu consists of the most healthy vegetables and meat of chicken and turkey. It’s a perfect combination for a balanced daily diet👌.
This week we’ll definitely post a publication with calorie counting of this menu. But for now, try to cook these dishes yourself, using our recipes. You’ll definitely enjoy it☺.
Please, like, save and be sure to comment. We’re very interested in your opinion)).
If you need a convenient, roomy and stylish lunchbox, then link in bio, be sure to click😉. #chickensandwich #breakfastsandwich #clubsandwich #quinoasalad #quinoa #grilledcorn #vegetablesalad #cucumbersalad #mealprepideas #mealprepmonday #mealpreplife #easymealprep #postworkoutmeal #mealpreparation #mealprepservice #healthymealprep #balancedmeals #weeklymealprep #quickandeasymeals #mealprepday #mealplanner #nutritiousanddelicious #deliciousandnutritious #lunchideas #healthylunches #bentolunch #schoollunch #kidslunch #lunchrepublic #schoollunchideas

Today we’ve prepared a delicious, hearty and light meal prep. All dishes are very easy to prepare and cooking takes only 40 minutes👨🏻‍🍳.
As you noticed, the menu consists of the most healthy vegetables and meat of chicken and turkey. It’s a perfect combination for a balanced daily diet👌.
This week we’ll definitely post a publication with calorie counting of this menu. But for now, try to cook these dishes yourself, using our recipes. You’ll definitely enjoy it☺.
Please, like, save and be sure to comment.  We’re very interested in your opinion)).
If you need a convenient, roomy and stylish lunchbox, then link in bio, be sure to click😉. #chickensandwich #breakfastsandwich #clubsandwich #quinoasalad #quinoa #grilledcorn #vegetablesalad #cucumbersalad #mealprepideas #mealprepmonday #mealpreplife #easymealprep #postworkoutmeal #mealpreparation #mealprepservice #healthymealprep #balancedmeals #weeklymealprep #quickandeasymeals #mealprepday #mealplanner #nutritiousanddelicious #deliciousandnutritious #lunchideas #healthylunches #bentolunch #schoollunch #kidslunch #lunchrepublic #schoollunchideas
710 24 4 September, 2019

1.5 hours......That is how much time I invested today to prep for the week. I also ordered groceries online and had them delivered to save even more time! .
.
.
I MAKE time for it. I PRIORITIZE it. .
.
.
This makes my week so much more organized and efficient. This frees up well over 1.5 hours of my time during the week to go to spin, do my weight training program, bike ride with my kid, write blog posts, and just not have decision fatigue around “what’s for dinner?” Or lunch or breakfast... .
.
.
TRUTH BOMB- “If it’s something you really want, you find the time. If not. You’ll find an excuse”
.
.
.
Check out my stories today or my saved meal prep highlight to see exactly what I did today! ———————————————-
#mealprep #mealprepsunday #mealpreps #healhtylifestyle #healthyfoodshare #weeklymealprep #mealplanning #mealplan #mealplanner #mealpreptips #easymealprep #howtomealprep #healthymealprep #gethealhty #getorganized #nomnom #mealplanaddict #foodblogfeed #thefeedfeed #mealpreponfleek #mealpreplife #mealprepster #fridgegoals #fridgeorganization #fridge #shelfie #thehomeedit #hnfridgeshare

1.5 hours......That is how much time I invested today to prep for the week. I also ordered groceries online and had them delivered to save even more time! .
.
.
I MAKE time for it. I PRIORITIZE it. .
.
.
This makes my week so much more organized and efficient. This frees up well over 1.5 hours of my time during the week to go to spin, do my weight training program, bike ride with my kid, write blog posts, and just not have decision fatigue around “what’s for dinner?” Or lunch or breakfast... .
.
.
TRUTH BOMB- “If it’s something you really want, you find the time. If not. You’ll find an excuse”
.
.
.
Check out my stories today or  my saved meal prep highlight to see exactly what I did today! ———————————————-
#mealprep #mealprepsunday #mealpreps #healhtylifestyle #healthyfoodshare #weeklymealprep #mealplanning #mealplan #mealplanner #mealpreptips #easymealprep #howtomealprep #healthymealprep #gethealhty #getorganized #nomnom #mealplanaddict #foodblogfeed #thefeedfeed #mealpreponfleek #mealpreplife #mealprepster #fridgegoals #fridgeorganization #fridge #shelfie #thehomeedit #hnfridgeshare
1,233 65 18 August, 2019

Hi Sunday. You pretty.
.
.
.
Prep essentials are ready for the week 💪. Salads, tuna, cheeseburger stir fry (testing for the blog!), hard boiled eggs, rice, and washed/chopped all the veggies 🙌
.
.
.
Dinners. Not prepped. Planned but not prepped. Because.... I can’t do it all... and quite frankly, I don’t want to. Having a plan and having the proteins pulled from the freezer for the next 3 days is perfectly fine! .
.
.
This week is week 4 of my training program with my girl @michfittrix. I have not felt this good in well over a year. Exercise endorphins for the win and I’m so motivated to keep going. I planned for a 4 week program along side my sober 30.... and I’m going to just keep running with it 🙌🏋️‍♀️
.
.
.
Now... the couch and more than one episode of Grey’s Anatomy. Happy Sunday Insta friends ❤️
—————————————————————
#mealprep #mealprepsunday #mealpreps #healhtylifestyle #healthyfoodshare #weeklymealprep #mealplanning #mealplan #mealplanner #mealpreptips #easymealprep #howtomealprep #healthymealprep #gethealhty #getorganized #nomnom #mealplanaddict #foodblogfeed #thefeedfeed #mealpreponfleek #mealpreplife #mealprepster #fridgegoals #fridgeorganization #fridge #shelfie #thehomeedit #hnfridgeshare

Hi Sunday. You pretty.
.
.
.
Prep essentials are ready for the week 💪. Salads, tuna, cheeseburger stir fry (testing for the blog!), hard boiled eggs, rice, and washed/chopped all the veggies 🙌
.
.
.
Dinners. Not prepped. Planned but not prepped. Because.... I can’t do it all... and quite frankly, I don’t want to. Having a plan and having the proteins pulled from the freezer for the next 3 days is perfectly fine! .
.
.
This week is week 4 of my training program with my girl @michfittrix. I have not felt this good in well over a year. Exercise endorphins for the win  and I’m so motivated to keep going. I planned for a 4 week program along side my sober 30.... and I’m going to just keep running with it 🙌🏋️‍♀️
.
.
.
Now... the couch and more than one episode of Grey’s Anatomy. Happy Sunday Insta friends ❤️
—————————————————————
#mealprep #mealprepsunday #mealpreps #healhtylifestyle #healthyfoodshare #weeklymealprep #mealplanning #mealplan #mealplanner #mealpreptips #easymealprep #howtomealprep #healthymealprep #gethealhty #getorganized #nomnom #mealplanaddict #foodblogfeed #thefeedfeed #mealpreponfleek #mealpreplife #mealprepster #fridgegoals #fridgeorganization #fridge #shelfie #thehomeedit #hnfridgeshare
501 26 25 August, 2019

TRADER JOE’S GIVEAWAY in celebration of @enjoylifefoods national launch of their delicious protein bites, and of course my birthday tomorrow ‼️🎂 If you haven’t tried these protein bites, there are two varieties at Trader Joe’s, Dipped Banana and Sunseed Butter Bites. Packed with 8 grams of protein per serving and totally allergy friendly! .
TWO winners will receive a $100 gift card to Trader Joe’s (from me!) and a variety of protein bites from my friends at @enjoylifefoods!
.
To enter:
1. Follow @kalejunkie and @enjoylifefoods
2. Tag two friends in separate comments (enter as many times as you want to for a better chance of winning!
3. BONUS: tell me your favorite Trader Joe’s item!
.
Winners selected via my IG stories on Friday. U.S. only. This is in no way sponsored by or affiliated with instagram. Good luck you guys!!!! #kalejunkie

TRADER JOE’S GIVEAWAY in celebration of @enjoylifefoods national launch of their delicious protein bites, and of course my birthday tomorrow ‼️🎂 If you haven’t tried these protein bites, there are two varieties at Trader Joe’s, Dipped Banana and Sunseed Butter Bites. Packed with 8 grams of protein per serving and totally allergy friendly! .
TWO winners will receive a $100 gift card to Trader Joe’s (from me!) and a variety of protein bites from my friends at @enjoylifefoods!
.
To enter:
1. Follow @kalejunkie and @enjoylifefoods
2. Tag two friends in separate comments (enter as many times as you want to for a better chance of winning!
3. BONUS: tell me your favorite Trader Joe’s item!
.
Winners selected via my IG stories on Friday. U.S. only. This is in no way sponsored by or affiliated with instagram. Good luck you guys!!!! #kalejunkie
2,350 3,270 4 November, 2019