Sunday did not include very much meal prep this week. I generally take a few hours on Sunday to make a lot of my meals for the week. However, this last weekend we went to Omaha, NE to see Donny’s brother and his family. We got back late Sunday so I didn’t cook much of anything. Instead, I planned on making two recipes that required ZERO cooking. Check those “recipes” on yesterday’s post Grocery Shopping & Meal Prep Week 21.
I didn’t cook very much, but I did prepare meals for the week. Honestly, I was worried my meals would get a bit boring this week but I haven’t gotten to that point yet!
Each week I show you an entire day of Mel’s Meals, including everything that I eat and drink. When I prepare meals over the weekend, I prepare them for my mid-morning meal, lunch and a mid-afternoon meal. I typically try to eat 5 meals a day, plus a little something before my early morning workout. I cook breakfast each morning (or prepare breakfast each morning I should say) and then Donny & I generally cook dinner together.
Those meals are not portioned out ahead of time, instead I eat what I’m craving at that particular time (or what is in the fridge). Don’t get me wrong, I still make those foods fit into my calorie/macronutrient count for the day, but I don’t have them already portioned into meal containers.
If you have any questions about how I prepared these foods, what I am eating, where I found it, etc then feel free to ask! Email me at eatliftplayrepeat@gmail.com, shoot me a Facebook message or comment below. Here is Day in the Life: Mel’s Meals.
4:30am – Pre-workout
The only thing different about this morning was that I started the day with 1 liter of water with no pre-workout supplement. We had weigh-ins at boot camp and our workouts those days aren’t quite as intense or heavy. I decided I didn’t need that extra boost, so I skipped it. Plain water it was and I used that to take one capsule BCAA pre-workout, then I took another post-workout.
I did want a little something in my belly so I had 1/4 cup 1% cottage cheese and 20 grams banana.
6:30am – Meal #1:
Breakfast was overnight oats made in a mason jar. I mixed 1/4 cup rolled oats (do NOT use quick oats), 4oz 2% Greek yogurt, 1/2 scoop MusclePharm Isolate protein (vanilla) and 1/3 cup unsweetened almond milk all mixed together and allowed to sit overnight. Before eating I topped it with 1/4 cup blueberries, 25 grams banana and 1/2 Tbsp cashew butter. So good and SO easy!
I also had 1 cup of coffee with breakfast and took a tumbler of coffee to work. Holy caffeine! This isn’t completely full, more like two additional cups of coffee.
9:45am – Meal #2:
My mid-morning snack was 1/5 of the frittata I made during meal prep. It consisted of eggs, egg whites, yellow squash, kale and cherry tomatoes. Each serving (5 total servings) was 230 calories with 22 grams protein, 9 carbs and 12 grams fat.
For a little additional protein and a few more calories I also had 1/4 cup 1% cottage cheese.
12:00pm – Meal #3:
I had fish for lunch. It was 4 oz of cod topped with yellow mustard, fresh Parmesan, salt & pepper then baked in the oven. It turned out REALLY good! Not exactly appetizing in terms of color, but really tasty. Brussels sprouts were also on the menu. This was another no-cook recipe and the sprouts were dressed with a homemade vinaigrette of extra-virgin olive oil, lime, lime zest and vinegar. I topped the them with 1 tsp raisins and 1 tsp pepitas. On the side I had 1/2 gala apple (about 90 grams total).
4:00pm – Meal #4:
My mid-afternoon meal was simple! I had one homemade hamburger (frozen after cooking, then thawed in the refrigerator) from Week 20 of Grocery Shopping & Meal Prep topped with yellow mustard. I also had kale salad consisting of 1 1/2 cups kale, 1/2oz broccoli slaw, 1 tsp pine nuts, and a little less than 1oz of sugar snap peas (chopped). The kale was dressed with a homemade vinaigrette of extra-virgin olive oil, lemon, lemon zest and vinegar.
7:00pm – Meal #5:
Dinner was 3.5oz pork chop (taken off the bone and sliced), 4.5oz red potatoes and 100 grams broccoli. I roasted the potatoes and broccoli together in an oven set at 400° for 20 minutes. I drizzled them before cooking with extra virgin olive oil and sprinkled with salt and pepper. Again, easy yet delicious!
8:15pm – After Dinner Snack:
I still had some calories and protein to fit in so I ended the night with 1/2 scoop MusclePharm Combat Protein (chocolate peanut butter) mixed with water. It worked well as a “dessert”.
And that is it for Mel’s Meals including everything I ate and drank throughout the day! I did get through 5 liters of water, one first thing and four more throughout the work day. In terms of calories, I consumed 1,614 including 163 grams protein, 118 grabs carbohydrate and 54 grams fat.
Do you want to see what other days look like in terms of clean eating? Check out past Mel’s Meals posts!
What has been your favorite healthy meal this week?
