Full 7 Day Meal Prep on a Budget!! Grocery List, Recipes, Nutrition Info & More :)

meal prep 2.png

 

Happy Sunny, Summer Morning ๐Ÿ™‚

As most of you guys know I’m in the middle of my summer cut right now! Throughout my cut I haven’t followed a strict diet or been super meticulous with counting my macros. I’ve just been enjoying all things summer.. and that includes yummy food and summer drinks (in moderation of course). BUT that also includes healthy, well-rounded meals, staying on track with reaching my goals and a strict training schedule. It’s all about balance and finding that happy medium where you can live a healthy lifestyle but still enjoy treats every once in a while! ๐Ÿ™‚

With that being said, for the last couple of months that I’m on my ‘summer cut’ I really want to crack down and be more strict about my diet so I can reach my goals quicker. I’ve had a lot of people ask me about what I eat in a day, what I buy at the grocery store, what healthy recipes I enjoy, if I meal prep, etc. So, I figured it was the perfect time to share this weeks meal prep with you guys! It’s always nice having pre-made meals on deck for busy days or days you don’t feel like cooking!

*** I will NEVER share meals, let alone prepare meals that don’t actually taste good. I am a huge foodie and my food has to have flavor, be yummy, take care of my cravings, and help me stay on track! I know ‘meal prep’ has such a stigma of healthy foods that taste like shit, but I promise you, all of these recipes taste good and are an actual representation of what I eat in a week! No fake sh*t here ๐Ÿ™‚ ***


Disclaimer: I do my meal prep a lil different than most people.

  1. I don’t pre-package a whole meal (carbs, proteins, fats) in one container.ย I’ve learned along the way that I like to keep my carbs and protein all in their own, separate containers so I can mix and match my meals based upon my cravings in that certain moment. In the past I would have a pre-made container with say chicken and sweet potatoes and another pre-made container with ground beef and rice. A lot of times I would be craving the chicken from one container but I would want the rice out of the other container. So I’ve found it’s just easier to keep them separate!
  2. I don’t pre make certain items. I don’t cook my salmon, protein waffles, ground beefย or protein shakes in advance.
    • I like cooking my waffles in the morning for breakfast so they’re fresh that day. I honestly just enjoy my morning routine. I like waking up earlier to cook my waffles, drink my coffee and take my time in the morning! I HATE hurried mornings, so I always spare some time to do my thang in the AM before my day begins! You can pre-make the waffles in bulk and freeze them if you aren’t a morning person and don’t have extra time! Just warm them up in the morning and go ๐Ÿ™‚
    • I don’t like cooking my salmon or ground beef in advance either. Neither taste as good warmed up in the microwave (in my opinion) I feel like they’re always way more dried out, so I like to cook my salmon and ground beef the day of!
    • I also wait until the day of to blend my protein shakes. I hate the hassle of taking a rock solid frozen shake and thawing it in the microwave and then either having it still be too frozen or being too melted. I’m really weird and I like a certain consistency to my shakes, but you are more than welcome to make them in advance and freeze them!

Let’s dive on into this meal prep ๐Ÿ™‚ย 

FIRST THINGS FIRST:ย you can prep alllll the healthy meals in the world, but if you don’t calculate the correct macros your body needs to intake to reach your goals you won’t see the progress you desire. For example, you could have a goal to lose weight. You can prep all of these healthy meals, go through a couple weeks thinking you’re on track, but at the end of the day you could be consuming way too many carbs or fats and you may actually be in a caloric surplus (which makes you gain weight) and that will cause you to not see the results you want! So first, figure out your goals. Then, figure out your macros that will help you reach those goals. Finally, customize your meals that you consume in a day to fit both 1&2.

Full Grocery List:

I pick up some of these goods from Walmart and other items from HyVee. I’m a cheap ass and I buy my meat and some produce from Walmart because it’s way cheaper. The waffle mix is only found (here in town) at HyVee and some Target’s. I get my pre-workout drinks from HyVee and the Jamba Juice Smoothie Mix and Premier protein shakes from Walmart! Hope that helps you find the items ๐Ÿ™‚

  • 4 sweet potatoes
  • 2 TSP light brown sugar
  • 1 TSP of cinnamon
  • a sprinkle of pink Himalayan salt
  • a sprinkle of pepper
  • 2 TSP vegetable oil
  • 3 packets of Jamba Juice Caribbean Passion Smoothie Mix
  • 4 bananas
  • 2 c. dry oats
  • 2/3 c. unsweetened coconut flakes
  • 1/2 c. peanut butter
  • 1 TSP vanilla
  • 1/2 c. dark mini chocolate chips
  • 3 apples
  • 1 package of cherries
  • 1/4 a watermelon
  • 1 large package of lettuce mix
  • 1 large container of strawberries
  • light olive garden dressing
  • 24 oz of chicken breast (roughly)
  • 24 oz of salmon (roughly)
  • 12 oz of lean ground beef (roughly)
  • 4 avocados
  • 2 lemons
  • 1 lime
  • 1 onion, 1 tomato (for guac – if you want to make the recipe below)
  • whole grain hamburger buns
  • 1 package of Kodiak Cakes Protein Packed Waffle Mix
  • 1 container of unsweetened almond milk
  • 1 small container of honey
  • black coffee
  • stevia
  • 4 Bang pre-workout drinks
  • Premier protein shakes – I like the Bananas & Cream flavor the best!

meal prep 1

Side / Snack Options:

Light Brown Sugar Sweet Potato Bites

* These are my FAVORITE recipe listed on this meal prep.. give them a try!! So yummy *

  1. Pre-heat oven to 450 degrees
  2. Wash sweet potatoes in the sink & remove any roots they have on them
  3. Cut off edges of each potato
  4. Skin each potato with a peeler? I think they are called lol or a knife if you don’t have a peeler
  5. Chop each potato into small bites (you need a heavy duty knife to cut through these babies, no butter knife bs)
  6. Place chopped potatoes in a medium sized bowl
  7. Add ingredients to potatoes: 1 TSP vegetable oil, 2 TSP light brown sugar, 1 TSP cinnamon & mix together
  8. Spray a large pan with Pam or any non-stick cooking spray
  9. Spread potatoes evenly on a large baking sheet
  10. Place potatoes in oven & cook for 20 minutes (or more depending on how you prefer the texture: longer for crispier potatoes, shorter for mushier potatoes)
  11. Flip potatoes after 20 minutes of cooking to ensure they cook evenly
  12. Cook for an additional 4-5 minutes
  13. Remove potatoes once they have reached your preferred texture
  14. Serve & enjoy my favorite side!!

Nutrition:ย per 1 cup of cooked potatoes

192 calories, 32 g carbs, 7 g fat, 2 g protein, 10 g sugar


Ground Pepper & Pink Himalayan Salt Sweet Potato Bites

* These are a great alternative to the light brown sugar recipe if you enjoy your sweet potatoes more with regular cooking spices instead of sweets. I don’t enjoy these as much as the light brown sugar recipe, but they’re still good! It all depends on your mood and your cravings at the moment! *

  1. Pre-heat oven to 450 degrees
  2. Wash sweet potatoes in the sink & remove any roots they have on them
  3. Cut off edges of each potato
  4. Skin each potato with a peeler? I think they are called lol or a knife if you don’t have a peeler
  5. Chop each potato into small bites (you need a heavy duty knife to cut through these babies, no butter knife bs)
  6. Place chopped potatoes in a medium sized bowl
  7. Add ingredients to potatoes: 1 TSP vegetable oil, I just sprinkled pink Himalayan salt and ground pepper over the potatoes using my best judgment on amounts! I also threw a little Lawry’s seasoning in there for some spice but that’s totally optional!
  8. Spray a large pan with Pam or any non-stick cooking spray
  9. Spread potatoes evenly on a large baking sheet
  10. Place potatoes in oven & cook for 20 minutes (or more depending on how you prefer the texture: longer for crispier potatoes, shorter for mushier potatoes)
  11. Flip potatoes after 20 minutes of cooking to ensure they cook evenly
  12. Cook for an additional 4-5 minutes
  13. Remove potatoes once they have reached your preferred texture
  14. Serve & enjoy!!

Nutrition:ย per 1 cup of cooked potatoes

176 calories, 28 g carbs, 7 g fat, 2 g protein, 6 g sugar


Apples

  • Nothing fancy! I just bought a few apples for a healthy source of carbs for a snack some days. I like eating apples like 30 minutes before my workout to give me some energy! ๐Ÿ™‚

Nutrition: per 1 gala apple

80 calories, 22 g carbs, 0 g fat, 0 g protein, 16 g sugar


Mango, Strawberry & Banana Protein Smoothie

* LOVE these smoothie mixes. ‘Caribbean Passion’ is my favorite flavor. For my Lincoln, NE area people that have tried out Juice Stop (it’s a local smoothie place that is AMAZING) this smoothie mix is really similar to their ‘Cross Cage’ Smoothie which is my favorite! *

* 1 serving size of the Smoothie Mix is 1/2 of a package. You are welcome to prepare the entire package and freeze the other half or consume the entire smoothie. Just depends on how hungry you are! Nutrition info is calculated based upon the amounts of ingredients listed in the recipe below *

* You may add more protein powder if you wish, I have just found that adding more makes the shake have a more chalky texture and I’m not a fan of that ๐Ÿ™‚ *

  1. Combine 1/2 a package of the Jamba Juice Smoothie Mix, 1/4 a scoop banana protein powder (or any flavor you prefer) and enough un-sweetened almond milk to cover most of the frozen fruit in the blender.. I like my smoothies really thick so I try to add the least amount of juice as I need to.
    • I really like these smoothies with OJ better. If you prefer to use OJ, follow the same instructions. OJ just has more carbs and sugar than the milk. So if you prepare the smoothie with OJ watch your carbs and sugar for the rest of the day so you don’t go over your daily limit!!
  2. Blend ingredients.
  3. Add 1/2 a chopped banana to the mix. I like my smoothies to have large banana chunks in them so that’s why I add the banana after it is already blended. If you like it more creamy, then add the banana before!
  4. Pour mix into a cup
  5. Serve & enjoy!

Nutrition: per 1/2 smoothie mix w/ almond milk

165 calories, 31.2 g carbs, 1 g fat, 8.8 g protein, 24 g sugar

Nutrition: per 1/2 smoothie mix w/ OJ

187 calories, 40.2 g carbs, 0 g fat, 8.8 g protein, 31 g sugar


Cherries

  • Again, nothing fancy! I just bought a package of cherries for a healthy source of carbs for a snack some days, unless Kc eats them all before I get to them.

Nutrition: per 1 cup

87 calories, 22.1 g carbs, 0.3 g carbs, 1.5 g protein, 18 g sugar


Chopped Watermelon

  • Just chopped watermelon for a snack! My favorite fruit ๐Ÿ™‚

Nutrition: per 1 cup

46 calories, 12 g carbs, 0.2 g fat, 0 g protein, 10 g sugar


Chocolate & Coconut Energy Bites

  1. Simply combine 2 cups dry oats, 2 ripe bananas, 2/3 cup unsweetened coconut flakes, 1/2 cup peanut butter, 1 TSP vanilla, 1/2 cup mini dark chocolate chips, and a drizzle of honey in a medium sized bowl
  2. Mix ingredients together
  3. Refrigerate mixture for an hour
  4. Later, roll mixture into small balls and place in containers
  5. Refrigerate packaged energy bites

Nutrition: per 1 energy bite

*** this is a VERY rough estimate of what the nutrition is per 1 energy bite ***

102 calories, 12 g carbs, 5 g fat, 2 g protein, 4 g sugar


Home-Made Guacamole

The perfect source of healthy fats!! Guac is always good to add to chicken bowls, to eat with veggies, to add to the sloppy joe recipe listed below, etc!! This is how we make our guac in our household!

  1. Remove avocados from their peel and place in bowl.
  2. Mash avocados with fork.
  3. Add a squeeze of lime juice, a couple sprinkles of pink Himalayan salt, some chopped onion and chopped tomato in a medium sized bowl.

Nutrition varies per serving size. Be careful to not overdo it – avocados are a healthy source of fats but they are high in fats and calories. It can add up quick ๐Ÿ™‚


Entree Options

Chicken & Strawberry Salad

  1. Cut the fat off of all of the chicken breasts
  2. Spray medium sized pan with Pam
  3. Season chicken with pink Himalayan salt and garlic salt
  4. Cook chicken over medium heat (cut into chunks for it to cook quicker and more evenly) until chicken is cooked all the way through
  5. Place a handful of lettuce (I like to pre-cut my strawberries and put it in a bowl with the lettuce so I can just grab and go) in a medium sized bowl
  6. Add how ever many oz of chicken (protein) you need at the moment for that meal
  7. Toss with light olive garden dressing
  8. Serve & enjoy!

*** No nutrition info is listed for the entree meals because I divide up my proteins based upon where I’m at on my protein for the day. I sometimes add 4 oz of protein, I sometimes add 8 oz of protein. Just depends on how far away I am from my protein goal that day! So nutrition info would vary based upon that factor ***


Honey Glazed Salmon

* Definitely my favorite entree meal. I LOVE salmon and Kc always cooks it really good! *

  1. Peel the skin / scales off of the salmon. (I would recommend to use a rubber glove unless you want your hand smellin’ fishayyyy for the entire day)
  2. On aluminum foil, place slices of lemon (helps with flavor and so the bottom of the salmon doesn’t burn on the grill) 1 full sliced lemon = 1 full ‘slab’ of salmon, 2 sliced lemons = 2 full ‘slabs’ of salmon. We cooked 2 ‘slabs’ for this meal prep ๐Ÿ™‚
  3. Season salmon with pepper and pink Himalayan salt.
  4. Cook salmon inside of aluminum foil on the grill until it is cooked to your liking (I like my salmon well done so it takes longer, if you like it to have an almost transparent middle (more medium rare) it will need to be cooked for less time!)
  5. Plate cooked salmon.
  6. Drizzle honey over cooked salmon.
  7. Serve as many oz of salmon you need at that moment for that meal and accompany it with a side option if you like ๐Ÿ™‚

healthy guac & bbq sloppy joe recipe

Healthy Guac & BBQ Sloppy Joe

I wrote an entire blog post over these bad boys. They’re one of my go-to meals at the moment! Really yummy plus their a well-rounded meal with the protein, carbs & healthy fats!! This week I didn’t buy any of the ‘Wholly Guacamole’ packets like I sometimes do. I just made some home-made guac, so you’re welcome to follow that guac recipe as well!! ๐Ÿ™‚

ย for sloppy joe recipe –>ย click here!!


Kodiak Cakes Protein Packed Flapjack & Waffle Mix

My favorite go-to breakfast of all time. I love waffles and these are a great healthier alternative to the classic waffles. I have two flavors that I usually keep on deck.. the classic protein buttermilk and the protein dark chocolate. I love the protein buttermilk in the morning with strawberries and honey. But whenever I have a sweet tooth, I really like the protein dark chocolate waffles with strawberries and honey! If you don’t have a waffle maker, no prob! You can use the mix and make them as pancakes instead ๐Ÿ™‚ I also wrote a blog post about how I make the dark chocolate waffles, nutrition info, how to customize them to your liking etc. Same goes for any of the flavors!!

for protein waffles recipe –>ย click here!


Drink Options:

Bang Pre-Workout Drinks

One of my favorite pre-workout drinks! HyVee sells them for like $2.13 which is almost half of what my gym sells them for, so I grab them at HyVee when I’m there! My favorite flavor is Star Blast!


Coffee w/ Stevia

I like to have iced black coffee with some Stevia in the mornings! Sometimes I will add just a splash of a flavored creamer as well, but not always! I simply brew any cheap ‘dark roast’ K cups in my Keurig, let the coffee cool, add some ice and a packet of Stevia and call it good ๐Ÿ™‚


Premier Protein Shakes

Ok, I know my followers have heard the in’s & out’s of these babies, but I really like these pre-made protein shakes! They don’t taste chalky or leave a weird taste in your mouth like most pre-made protein shakes do. They are convenient, taste good, and have 30g of protein in them per shake!! They’re a good post-workout shake, morning shake, or I usually consume one at night to catch me up on my protein goal! I like the Strawberries & Cream flavor, but my recent favorite is the Bananas & Cream flavor!! ๐Ÿ™‚


Water

Don’t forget to drink a sh!t ton of water throughout the day as well! ๐Ÿ™‚


Can’t wait for you guys to give this meal prep a try! If you try it out, let me know what you think, what recipes were your favorite, etc!! ๐Ÿ™‚ If you have any additional questions on the items listed in this meal prep, or about how to get on track, anything!! Send me an email at paigetrauernicht14@gmail.com and I would love to help you out!

Donโ€™t forgetย toย follow my blogย so you donโ€™t miss out on anything!!! You will receive a notification via email every time a new post is made! Just enter your email into the โ€˜Join the Tribeโ€™ box and youโ€™re good to go :):)

follow me on social media!!ย 

** I post at least 3 videos of my workouts per week on Instagram!! They always have helpful tips, helpful info and answers to FAQ! Check it out, the link is listed below! ๐Ÿ™‚ **

Instagram:ย @paigetfitness

Twitter:ย @Ptrauernicht14

Facebook:ย Paige Trauernicht


Sending SO Much Love | xoxoxo

Paigeย ๐Ÿ™‚

IMG_6464

 


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s