Sunday Meal Prep In Under an Hour

Posted Sep 28th, 2017 in Blog, Owning Your Choices

Sunday Meal Prep In Under an Hour

There is a myth floating around that I must debunk.

"It takes too long to meal prep."

"I don't have time for that."

"It's too hard."

I'm not typically a tough love kind of person,

But here's a scenario where I get serious.


Because too many times I've seen people completely sabotage their health, happiness, earning potential, and relationships,

Because, frankly, they are eating like CRAP.

What you eat equals how to feel.

And if you want to break it down in the simplest form,

You haven't been sabotaging yourself, you've been making bad decisions.

I've been there.

I've started my day EARLY with a workout, barely get my son to school on time, before the emails pile in,

The meetings pile up, I'm working through lunch,

Before I know it, it's school pick up and after school activity,

And now I find myself exhausted, and I have to get a healthy meal of food on the table.

I needed to be prepared.

It's SOOOOO tempting to grab drive through for breakfast and a coffee,

Skip lunch because I'm too busy,

And order take out because we're exhausted.

But those choices had me living 100lbs overweight and mega unhappy.

And the only way to change that was to plan, prepare, and take control of not only my own health, but my family's health too.

I've embraced meal prep Sunday.

I don't whine about it, or negotiate why I don't have to do it.

I crank some tunes, get my butt in the kitchen and GO.

I've mastered this meal prep routine in under and hour and I want to share!

So ditch the excuses and give it a whirl:

1. Hard Boiled Eggs

Place eggs in a pot with enough water covering them, bring water to a boil and once water is boiling, take eggs off the burner and let them "cook" for 12 minutes. DONE.

2. Quinoa or Brown Rice

As soon as you put the eggs on, place another pot of water to boil for quinoa. Measure out what you like. I do about 2 cups and once water is boiling add quinoa and boil it for 15 minutes. DONE.

3. Egg Cups

While eggs and quinoa are boiling, preheat over to 375 degrees F. Spray muffin tin with non stick spray or coat with coconut oil. Pour liquid egg whites in each tin, then add whatever you like. I add chopped tomato, bacon, peppers, spinach, onion or whatever I have on hand. Place those in over once ready. Bake for 18 minutes. I take them out at about the 18 min mark because when we reheat them for breakfast or a snack and they cook.

4. Sweet Potatoes and Chicken

Once egg cups are in and quinoa and hard boiled eggs are done, I peel and cube my sweet potatoes. I then toss them in sesame oil and spice with cayenne, red pepper, and garlic. I toss my chicken breast in the same mixture. And once egg cups are done, I bump the oven up to 400 degrees. I lay my sweet potatoes on a pan and the chicken on another pan in the over. I bake the sweet potatoes for about 25 minutes and the chicken for about 20 minutes or until both are cooked through.

5. Grab and Go

I then pull out some already peeled and cooked shrimp, place my 30g of nuts and seeds in little bags in the fridge, chop up cucumbers, broccoli, pepper, brussel sprouts, green beans, zuchinni... any veg I'm going to cook that week.

6. Salad Mix

I make sure I have pre-made salad mix ready ( I top with chicken, shrimp, eggs, steak etc. for quick lunches). Sometimes I get fajitas supplies ready.

Depending on the week I might meal prep stuffed peppers, or overnight oats, or no bake protein energy bites.

But my routine takes under an hour if you time it right!

Give it a go this weekend and I think you'll see it's easier than you think!

*For a specific meal plan and nutritional help, I'm now accepting 10 women for my October Macros, Muscles, and Mindfulness Program!*

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