Meal Prep Monday – 1.11.16

Welcome to the first official meal prep for 2016!

I have been prepping since the start of the year, however I got ill and was only eating soup and shakes as my throat couldn’t handle much else for days…not very exciting meal prep to share. So let’s see what I am eating now that I’m back!

21 day fix style meal prep with spaghetti squash, broccoli cheddar soup and shakeology

The back row some of my standbys: apples, spaghetti squash, soup and Shakeology. I prep the spaghetti squash by splitting it in two, scooping out the seeds, lightly brushing it with olive oil, sprinkling salt and pepper on it and roasting it at 425 degrees in the oven. Then I add no-sugar added tomato sauce, veggies and TVP (textured vegetable protein).

I’ve been drinking Shakeology for almost 6 months now and have noticed big changes! My hair and nails grow faster, I get more energy from it–less runs to the breakroom for caffeine– and I am losing weight by replacing a meal with it. It’s my favorite post-workout treat and it has 73 superfoods, vitamins and nutrients so it’s my healthiest meal of the day!

21 day fix style meal prep with sandwich thins, tofurkey, egg cups

The next row of prepped foods begins with a ripe grapefruit, followed by a Peppered Tofurkey sandwich with toppings, veggie and cheese egg cups and clementines. The Tofurkey sandwiches are made of whole wheat Sandwich Thins and each thin is one yellow container on the 21 Day Fix plan so I don’t use all my starches in one sitting. I add a slice of cheese, lettuce and mustard to top them.

The egg cups are a Pinterest project. There are a ton of varieties out there, here is a healthy one I like from Super Healthy Kids. I’ve seen some recipes that add a little bit of frozen hashbrowns or a few tater tots at the bottom of each cup, which sounds divine. Mine were made with kale, mushroom and cheese.

21 day fix style meal prep with salmon, tofurkey, spaghetti squash and more

The last row begins with the bananas. It contains two 50/50 salads of field greens and spinach, each with 3 oz. of grilled salmon with Trader Joes “Everyday Seasoning” on top. To the side is some Olive Garden salad dressing, because that stuff is addictive as heck! Next in the row are bags of bagged veggies with chipotle hummus to go with them. You will notice I have more veggies than hummus, that’s because the celery is cut and prepared with one wedge of low-fat Garlic Herb Laughing Cow cheese spread in it’s center.

Not a bad spread for this week! I prepped 8 meals total, plus my fruit and veggies. The rest of the meals will be Shakeology for breakfast/post-workout and freshly prepared items.

Interested in daily motivation, health tips and recipes? Connect with me at http://www.facebook.com/MotivationandMuscle. I can even add you to a free, 5-day healthy eating challenge group where you will learn how to meal plan and prep like a pro! 🙂

21 day fix style meal prep with salmon, tofurkey, spaghetti squash and more

21 day fix style meal prep with salmon, Tofurkey, spaghetti squash and more

Meal Prep Monday with Black Bean Soup Recipe – 12.21.15

It’s Meal Prep Monday! The holidays are a challenging time, so I am trying to stick even closer to my meal preparation so I don’t fall off the fitness wagon. I made my mom’s spicy, low fat black bean soup this week–see the recipe below my meal prep info. FYI – no blog next week, the holidays and travel will mean meal prep won’t happen until mid-week probably.

Let’s eat!

Week of prepped meals

Here we have my meals for breakfast (three flavors of Shakeology), lunch and daily snacks. Not a bad looking spread, huh?

Meal Prep with sandwiches, hummus veggies and spaghetti squash

For the back two rows, moving left to right we have my mom’s black bean soup recipe that I’ve shared below. Next to that are two tofurkey, cheese, lettuce and mustard sandwiches on whole wheat sandwich thins (just one yellow container if you do 21 Day Fix!). Following them are 3 small containers of hummus, homemade and store bought chipotle flavor. In the top row, the red container is spaghetti squash with no sugar added sauce, mushrooms and TVP. Below the spaghetti squash are roasted mushrooms and asparagus with balsamic and coconut oil. Cut veggies in sandwich bags follow, with a big bowl of cut fruit that I scoop a cup from daily. Clementines and a small green apple finish the top two rows.

 

Meal Preparation Salad Shakeology and veggies

The bottom rows are pretty easy to identify, but I’ll still go through them. Blackbean soup, a salad with dressing. Next to those are hummus, cucumbers, broccoli, more clementines and a cup of fruit. The final row is ALL Shakeology, my healthiest meal of the day with 88 superfoods, protein and vitamins.

Container for Meal Prep

I was asked by a reader how I store all this once I’m done prepping. Great question! I used to bag them separately, but that got confusing. So what I do now is put them all in a small organizing tub so my husband knows that’s my prepped food and not to touch. I take out my meal and snack the night before and put it in an insulated lunch bag for the following day. That way, I can choose based on cravings, what needs to be eaten first, etc.

And here is the spicy, low fat black bean soup recipe I promised you! It is only four easy steps. It makes quite a bit of soup, so I always freeze some in individual containers for easy meals.

Spicy Black Bean Soup in a Bowl with Sour Cream

Spicy, Low Fat Black Bean Soup

Makes approximately 8 servings

Ingredients:

  • 6 cans black beans, drained and rinsed
  • 1 medium onion, peeled and chopped
  • 6 tsp. chopped garlic
  • 2-3 Tbs. olive oil
  • 14 oz or 3 1/2 cups vegetable broth
  • 4 tsp. cumin, add more to taste

Optional

  • Sour cream for garnish
  • Tortilla chips for garnish
  • Cilantro, red pepper and chili powder to add a kick, if desired, add to taste

Vegan spicy low fat black bean soup recipe

  1. Cook onion and garlic in the oil in a sauce pan over medium heat. Cook until tender and aromatic. Remove from heat.

 

Sauteed onions and garlic for black bean soup

2.  In a food processor, pulse onions, garlic and three cans of black beans (drained and rinsed) until they form a paste consistency. If it gets too thick and your food processor won’t blend it, add a little bit of the vegetable stock to make it blend easier. Add to a stock pot.

Food Processor of Black Beans

3.  Add the three remaining cans of black beans, vegetable broth and spices to the stock pot. Cook until heated through.

low fat vegan black bean soup in stock pot

4.  If desired, add sour cream and/or tortilla strips to the top.

Enjoy!

Spicy Black Bean Soup in a Bowl with Sour Cream and tortillas in soup

Interested in daily motivation, health tips and recipes? Connect with me at http://www.facebook.com/MotivationandMuscle. I can even add you to a free, 5-day healthy eating challenge group! 🙂