Weekly Meal Prep for Weight Loss: October 29, 2017

Where do I start? Weight loss isn’t easy. Who doesn’t love food?! If I didn’t meal prep for the week, my weight loss transformation would be nonexistent.

Below is what I decided to prep for weight loss this week!

I typically meal prep for the whole week for myself and my boyfriend. This means I’m making 20 meals a week: 12 for me, 8 for him. (Luckily we are both cutting/losing weight, so our grocery bill is extra low).

Why do you get 12 and he gets 8?  Well, I eat 2 meals a day and he eats 1 because of his work schedule, but on his days off he eats 2 meals!

This week I found pesto for $1! CRAZINESS. I love pesto, but usually it’s more like $10 for a tiiinnyyy jar. Anyway, so that sparked my idea behind this week’s meal prep. I decided I wanted to make pesto everything. Pesto chicken and pesto veggies!

Here are 2 pictures of what you’ll need! Plus the picture above is everything.

I decided to pick up these vegetables from the farmers market:

  1. Spaghetti squash
  2. Cherry tomatoes
  3. Asparagus
  4. Onions
  5. Red & Yellow bell peppers
  6. Garlic
  7. Lime

How I made the veggies:

I knew I wanted this to be simple…which means I wanted to throw it in the oven. All I did was cut up the veggies, throw them in a disposable lasagna pan, sprinkle salt, garlic, pepper, lime, and add 15 grams of pesto per pan (1 had 2).

Cut the asparagus into thirds.

Chop the peppers into bite-sized pieces:

Chop the tomatoes however your heart desires. For anybody with OCD, I chopped them both ways to make you squirm ;P.

Then you can chop the onions however you’d like, toss everything together, put salt, garlic, lime juice, pepper, and pesto on them and you’re done prepping them!

 

Then they go into the oven at 385F until they looked done! Easy.

Veggies

Course Side Dish
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 20 meals
Calories 42 kcal

Ingredients

  • 1 bunch Asparagus
  • 20 ounces Cherry tomatoes 2 containers
  • 572 grams Onion 2 onions
  • 662 grams Red bell pepper 4 peppers
  • 307 grams Yellow Bell Pepper 2 Peppers
  • 30 grams Montalbano Pesto or more! up to you!
  • 1 lime

Instructions

  1. Chop the asparagus into thirds or quarters (I did thirds)

  2. Chop the bell peppers into bite size pieces

  3. Chop the tomatoes in half

  4. Chop the onions into whatever pieces you'd like, just not too small!

  5. Sprinkle salt, pepper, garlic, garlic powder, lime juice, and pesto onto the veggies 

  6. Put them in the oven at 385F until they are all cooked through!

The only vegetable that’s different than the others was the spaghetti squash.

Spaghetti Squash:

I stabbed the shit out of both with a HUGE knife and microwaved them one at a time for 3-5 minutes. (The first one was good after 3 minutes, but the 2nd guy put up a fight – so I nuked him for 5 minutes).

Anyway, then I cut them in half – and nearly put all of my body weight on them to do this.

Finally, I scooped the gross stuff out, spread some garlic oil on them and into the oven face down.

The oven was pretty packed at this point. Eventually I turned the spaghetti squash pan and I fit the pork in there too!

 

 

After they are soft to the touch, you can rake them with a fork!

Spaghetti Squash

Prep Time 10 minutes
Cook Time 29 minutes
Total Time 39 minutes
Servings 12 meals
Calories 30 kcal

Ingredients

  • 2 Spaghetti Squash
  • 1 tbsp Garlic oil

Instructions

  1. Stab the squash with a knife or fork

  2. Microwave for 3-5 minutes to soften

  3. Cut squash in half and remove the insides

  4. Spread oil on the hollow inside and place face down on a baking sheet

  5. Place in the oven at 385F until it is soft to the touch (about 30 minutes)

  6. Remove and let cool

  7. Use a fork to rake the squash! 

What did you make for protein?

For me and my boyfriend I made chicken. Then I had ground turkey for myself and he had pork for himself!

Chicken:

For the chicken we put salt, garlic, garlic powder, pepper, cumin, and pesto on. Then we decided to add tumeric (which is the orange stuff sprinkled on top! (It’s really good for you)

Then we put the chicken in the oven (still at 385F) for about 45 minutes – 1 hour. We just kept an eye on it and made sure they were cooked through.

The time can very based on how big the chicken breasts are!

Chicken

Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 9 meals or more
Calories 147 kcal

Ingredients

  • 1 package Chicken breast
  • 4 tbsp Fresh garlic - mashed
  • 2 tbsp garlic powder
  • 2 tbsp salt
  • 2 tbsp pepper
  • 2 tbsp cumin
  • 1 tbsp tumeric
  • 30 grams pesto

Instructions

  1. Place chicken in pans

  2. Add salt, pepper, garlic, garlic powder, cumin, turmeric, and pesto

  3. Place in the oven for 45-60 minutes

Pork:

The pork was a pre-marinated loin, so that made my life 100x easier.All we did was put it in a pan, and you guessed it, INTO THE OVEN!!

You’ll know when the pork is done because, it looks done! Cut into it if you’re unsure or use a thermometer.

When you’ve been cooking for a while/when you enjoy cooking, it comes naturally and you’ll “just know” when food is fully cooked. (Too bad cooking healthy for weight loss doesn’t come naturally!)

Ground Turkey:

For this I like to be basic. I don’t put a lot of salt, it’s just seasons with a ton of garlic, the tiniest bit of salt you can imagine, pepper, cumin, and tumeric.

There’s really no reason why I don’t put much salt it in. Some weeks I do a normal amount of salt – it just depends. It’s not that serious!

SO… you might be wondering – where are the carbs? No rice? Pasta? Potatoes? NOTHING?!

Relax. I made rice for the boyfriend, but I planned on having rice in my dinner meals. Except – I didn’t realize 2 spaghetti squashes is A FUCK TON. So I ended up putting 110-115 grams of spaghetti squash in all of my meals! Hehe, I’m not complaining. It was $5 for both of them and I got to use them in 12 meals?! HELL YEAH!

Here is a quick picture of our refrigerator full of our meals!

To give you a little end-note here are the calories & macros for my meals:

Lunch: 231 calories | 14 Carbs | 9 Fats | 24 Protein

Dinner: 218 calories | 14 Carbs | 5 Fats | 30 Protein

As for my super-food breakfast, you can find it here.

I do eat a ton of snacks throughout the day, but this is what I prep! Give meal prepping a try, it’s definitely worth it financially and calorically! I would not have reached this far in my weight loss journey without meal prepping.

19 Comments Add yours

  1. sarganser says:

    Hi there
    Thanks for sharing, you`ve explained things so well and in an easy to understanbd way that even a bad cook like me can follow and achieve some impressive results.
    What I like about your post is that everything mentioned is so easy to find on any given day in my kitchen fridge so it`s not like I`ll have to go out and purchase anything.
    I really appreciate you sharing this, it`s come just at the right time as my weight has been an issue for months now.
    Will let you know how I fair on.

    1. I’m glad it’s easy to follow!! OMG you should definitely email me or something about how everything goes! I’m always around to answer questions, too 🙂

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