Hey friends! It’s Sashelle In Shape AKA Judith Sashelle.
In this video I will be going over my meal prep routine. I lost 80 pounds by following a quick and easy routine. And being CONSISTENT. YOU CAN MEAL PREP ON A BUDGET. I go to Walmart every week to create these meals
Every Sunday I spend one hour in the kitchen and prepare 6 days worth of food for the week.
In the video I have 3 days worth of meals listed. I double the amount I cook for each day (so I can I have a total of 6 days worth of meals, the meals repeat). So on day 4 I have the same meals as day 1. On day 5 I have the same exact meals I had on day 2 (the same pattern for day 6). On day 7 I am a bit more flexible with my diet and typically have a “cheat meal.”
What you will need:
3 pots
2 baking sheet/ pans
3 bowls
1 plate
Ziplock bags
12-15 Reusable containers
Cooking utensils
A food scale
Measuring container like 1 cup, 1/2 cup, 1/4 cup, 1 teaspoon.
Reusable water bottle (for storing milk/water)
Seasonings /ingredientsused:
Black pepper
Red pepper
Garlic
Season salt
Seeds for change: Perfect for steak, Perfect for chicken, Perfect for Fish
Avocado oil
Meals
Day 1
6 ounces of chicken (bake or grill)
2 ounces of cheddar cheese
1 pack of instant grits -Quaker Instant grits
6 whole eggs (boiled)
1/2 a cup of white or brown rice – Uncle Ben’s Ready Whole Grain Medley: Qunoa and Brown Rice with Garlic
1 orange
2 scoops of protein mixed in water – Nutrabio 100% Whey Protein Isolate
1/2 cup of oatmeal – Quaker instant Oatmeal Flavor variety
Instructions:
When cooking the chicken I apply Season for change:Perfect for Chicken seasoning. Lightly coat the chicken with the season and apply a light amount of avocado oil (I eyeball it but one to two teaspoons should be fine).
Weigh the cheese until 2 ounces appears on the scale (generally 3 slices).
Follow the instructions on the packaging for the instant girts and oatmeal.
Protein mixed in water – Use measuring cup provided by manufacture.
Day 2
1 scoop of protein powder mixed in 24 ounces of milk -Blue diamond chocolate almond milk
1 banana
8 ounces of turkey beef – Jennie O ground turkey
1.5 cups of couscous – Near East Coucous mix: Herbed chicken
8 ounces of sirloin steak
2 small baked potatoes – sweet potatoes
Ground beef- Apply season salt, black and red pepper, garlic and avocado oil for flavor.
Steak – Apply seeds for change: Perfect for steak and avocado oil (1 tablespoon on each side of the steak). Bake or grill steak.
2 small sweet potatoes – To speed up the baking process, they were microwaved until soft (5 minutes usually). Let cool and then cut/dice.
Follow the directions on the packaging of the couscous.
Day 3
8 ounces of salmon filet
Cheaper/longer lasting: Great Value Frozen Wild Caught Pink salmon Fillets
More expensive option: Sam’s Choice All Natural Wild Alsakan Sockeye Salmon
2 small sweet potatoes
10 ounces of mackerel ** I am usually to full to eat the mackerel/have a difficult time finding it at Walmart. I usually supplement with chicken breast.
2 cans of tuna
2 slices of whole grain bread
1 apple
Tuna: mayo, Dijon honey flavored mustard, relish are applied, tablespoon of each.
Day 4
Have all of Day 1 meals
Day 5
Have all of Day 2 meals
Day 6
Have all of Day 3 meals
Days 7
Have one or two meals from Day 1-6 (Any leftovers and if no leftover just be mindful/ follow similar diet routine).
Have a cheat meal 🙂
WARNING: Do not use Day 7 as an opportunity to binge eat (consuming unusually large amounts of food in one sitting and feeling that eating behavior is out of control).
In the past I have eaten to the point of feeling sick on a “cheat day.” I’ve learned from those instances that all those foods (chocolate and things I love) will be there at any time. You are NOT punishing yourself by being on a diet. You are learning new habits and coping mechanisms/changing your relationship with food.
Be consistent and combine this with exercise and you WILL see results.
Meals can be rotated
If hungry have more vegetables/protein
#mealprep #weightloss #2020 #bodygoals