I had quite a bit of time to try some new recipes this last weekend while meal prepping. Beef & cabbage stir fry, Brussels sprouts-kale salad with honey mustard dressing and slow cooker Mexican chicken were all on the menu this week! They were all easy to make and delicious to eat…..my favorite combination!
Mel’s meals are intended to show you how easy it can be to throw together simple, yet nutritious meals. I swear, I am not a chef but I can still make simple foods to eat all week. I promise you can too! If you have questions about my meals, want advice or have tips/suggestions for me then please reach out! Comment below, send me a Facebook message or email me at eatliftplayrepeat@gmail.com. Don’t forget to check out yesterday’s post Grocery Shopping & Meal Prep Week 22 to see how I prepared these foods.
Here is everything I ate and drank throughout the day.
4:30am – Pre-workout:
I started the day by drinking one full liter of water. Half the liter I mixed with 1 scoop MusclePharm Assault (preworkout) and the other half I drank plain. On days that I don’t take a pre-workout or don’t work out first thing then I simply drink the entire liter of water plain. Drinking a liter of water first thing has been my morning routine for several years now. It really helps jump start my day in terms of energy and hydration.
Before a workout I like to have something small to eat and I try to get a mix of protein and carbs. I chose to have 1/4 cup 1% cottage cheese sprinkled with cinnamon.
6:45am – Meal #1:
Breakfast was an egg white scramble including 5 egg whites and 1/2 cup kale.
I also had avocado toast with an egg. I had one slice Dave’s Killer Bread Powerseed bread topped with 1 oz mashed avocado and one sunny-side up egg. Avocado toast is one of my favorite breakfast options, but it can also be eaten as a snack! I took the picture too soon, but I drizzled the scramble with Cholula before eating.
I made a silly mistake on Monday. Lately, I’ve been drinking a lot of coffee so I thought I’d back off a little bit. I foolishly decided that Monday morning I wouldn’t drink any coffee. As in none…. zero coffee. What was I thinking? Who does that on a Monday?!?! I survived, but that was not very smart.
10:15am – Meal #2:
My morning at the office FLEW by! Luckily my breakfast was hearty because I was so busy that once I finally looked up it was past 10:00am. I had a yogurt parfait consisting of 4 oz 2% Greek yogurt, 1/4 cup unsweetened almond milk, 1/2 scoop MusclePharm Isolate protein (vanilla) and 1 Tbsp chia seed. I also added 3/4 Tbsp peanut butter on top.
12:30pm – Meal #3:
Lunch for the day was a serving (2 cups veggies plus 4 oz beef, measured before cooking) of Beef & Cabbage Stir Fry that I made during meal prep. It was a TON of food. In fact, I was suppose to have cottage cheese with this meal, but there was so much cabbage that I waited a bit to eat it.
2:00pm:
I had to run a few errands for work after lunch so I enjoyed the rest of my lunch (aka 1/4 cup 1% cottage cheese) when I got back.
4:00pm – Meal #4:
My afternoon meal was 1 cup the kale-Brussels sprouts salad with honey mustard dressing. I topped that with 2 Tbsp cooked red quinoa and served it with 4.6 oz cooked shrimp.
7:00pm – Meal #5:
For dinner I threw together a chicken-veggie bowl. I had 3.25 oz of the slow cooker Mexican chicken mixed with 2 oz green beans, 50 grams zucchini/yellow squash, and 1/4 cup cooked red quinoa.
I had a few more carbohydrates and a little more fat to consume for the day, so I had 1 brown rice cake topped with 3/4 Tbsp almond butter, 45 grams sliced banana and cinnamon. The banana was really ripe and this ended up being dessert-like!
Well that was everything I ate in terms of Mel’s Meals. I ended the day consuming 1,604 calories, including 164 grams protein, 120 grams carbs and 52 grams fat. If you have any questions about what I ate or how I prepared it then feel free to ask! Don’t forget to check out yesterday’s post Grocery Shopping & Meal Prep Week 22.
What has been your favorite healthy meal this week?
