Mel’s Clean Eating Meals show you that easy, yet healthy meals throughout the day can be possible. I try to eat clean foods most the time with a few indulgences once in a while. Most weeks I try to prepare meals ahead of time so that I can eat healthy each weekday. As I prepare food for my meals, I’ll prepare extra in order to make quick breakfast and dinners.
The 12 Week Meal Prep Series this week focuses on whole grains. I had oatmeal for breakfast and then had quinoa for dinner. During meal prep this week I made a cilantro-lime quinoa salad to use to throw together quick, healthy dinners which is exactly what I did this particular day! Read on to see what other clean eating meals I prepared.
If you have questions about how I prepared these meals then check out Grocery Shopping & Meal Prep – Week 36. You can also email me at eatliftplayrepeat@gmail.com
4:30am – Pre-Workout:
First thing in the morning I drink one full liter of water. I try to do this every single day, regardless of what time I wake up. On weekdays when I go to the gym first thing I’ll mix half the liter of water with my pre-workout supplement, MusclePharm Assault (I like the Fruit Punch flavor). I’ll drink the first half plain, then use the second half of a liter to mix the powdered supplement.
I also take one BCAA capsule (branched-chain amino acid) before my workout and one after. BCAAs help keep the muscle preserved during workouts when you don’t have a ton of carbohydrates to use for energy.
Along with my pre-workout I also have a light snack. I had 1/4c 1% cottage cheese mixed with 4 drops liquid vanilla crème stevia and cinnamon. I also had 55g banana for some quick energy.
6:30am – Meal #1:
Breakfast was a bowl of stick-to-your-ribs oatmeal. It was SUPER thick and sticky! I whipped one egg white in a bowl and added 1/3c quick oats and 2/3c water. After microwaving that for 90 seconds I stirred in 1/2 scoop MusclePharm Combat Chocolate Peanut Butter protein powder.
I mixed the other half of the scoop with a little almond milk (1/4c or so) and drank it on the side. On top of the oats I added a dollop of peanut butter that came out to 12g.
I also had one cup of coffee with breakfast and took another cup to go (that was not full).
Calories: 325
9:15am – Meal #2:
I started feeling hungry around 9:00am, which is earlier than normal for me. First, I tried to drink some water to see if I was just thirsty. A few minutes later (15 or so) I was still hungry so I ate my mid-morning snack. I had 1 serving of onion & bell pepper frittata that I made during meal prep. Each piece (1/5 of the total frittata) is about 178 calories with 25g protein.
Along with the frittata I had 1/2 gala apple (roughly 3.5oz).
Calories: 230
12:00pm – Meal #3:
Lunch consisted of a beef stuffed bell pepper that I made during meal prep as well. It was topped with 0.33oz fresh mozzarella cheese. On the side I had 100g broccoli and 100g zucchini.
Calories: 240
3:30pm – Meal #4:
Mid-afternoon I had another meal. It included 4 pork & turkey meatballs (50 calories each), 50g cauliflower, 50g carrots and 3oz Brussels sprouts. I didn’t have quite enough protein so I also had 1/4c cottage cheese.
These meatballs were SUPER easy to make. I mixed ground pork with lean ground turkey, 1 egg and 1 tsp salt. Formed that mixture in 1oz meatballs and baked them. Read more in detail about the meatballs here.
Calories: 300
7:00pm – Meal #5:
We got out of yoga later than expected, so I ate dinner a little later. I had 1/2c cilantro-lime quinoa salad that I made during meal prep mixed with 3oz chicken, 30g zucchini, 50g broccoli, 50g cauliflower and 2oz avocado. I was super jazzed to have enough fats left over for extra avocado!
Week 3 of the 12 Week Meal Prep Series focuses on whole grains. I had some whole grains at breakfast (oats) and then got another serving in at dinner (quinoa)!
Calories: 365
My total calorie count for the day was 1,588. I consumed 162g protein, 118g carbohydrate and 52g fat. I also consumed one liter of water first thing in the morning and five others throughout the day.
Monday’s (which is the day I followed here) I tend to drink more water than other days of the week. Personally, I think it is the lack of water over the weekend that causes me to be more thirsty on Monday! However, I’m no scientist!
Well that is it for Mel’s Clean Eating Meals. If you have any questions about my clean eating meals then feel free to email me at eatliftplayrepeat@gmail.com. We are in week 3 of the 12 Week Meal Prep Series and this week we are focusing on whole grains. To learn more, check out that blog post from earlier this week here.
