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Eat Clean Meal Plan 5

My personal meal plans are in the process of evolving along with me. So, you may see tweaks and changes each week as I continue to experiment.

But as always I will be following my usual guidelines for meal planning.

Must be easy.

Must not use a bunch of crazy ingredients.

Must not make me want to throw all of my pots and pans through the window when meal prep is over.

You know, those things that keep me from absolutely loosing it.

I have gotten in over my head with some meal plans where I absolutely feel the need to break something after. It’s really not pretty. So, knowing what I know…I generally keep my own meal plans in check. I have a few MAIN recipes and the rest I sort of keep the same.

Less work in the kitchen equals a happier Jenn. I am already in there way too much as is.

Eat clean meal plan 5

Eat Clean Meal Plan 5

Eat clean meal plan 5

Lunch:

Fiesta Lime Chicken

Dinners:

Zuppa Toscana Soup

Barbacoa

Chicken Enchilada Chili

Honey Mustard Chicken Salad

Enjoy! I know I did. A few things were changed along the way, but overall it was a good week!

Barbacoa

Disclaimer: This blog contains affiliate links where should you purchase through them, I may earn a small commission (at no expense to you). Thank you so much, this is how I keep my blog up and running. 

Jenn Fehrenbacher

The Easiest Meal Prep

This has got to be the easiest meal prep I have ever attempted. It all sort of happened without a plan and sort of by accident but I am already realizing the possibilities. And besides being so easy, I didn’t have even close to the cleanup that I usually have!! If you ask me, that alone makes it completely worth it.

Have you been eating clean and meal prepping and realizing how time consuming it can be? It’s worth it, but it can really take some work! Meal prepping definitely helps but what if we could make it even easier? I’m going to share exactly what I cooked and then I’m going to share ideas of what to do with it! I am trying to cook family friendly, so feel free to prepare less.  That’s the beauty of this one…just do what works for your family and make recipes YOU want to make.

The Easiest Meal prep

The Easiest Meal Prep

1.) Chicken: Place 8 chicken breasts (or less) in crockpot with a generous coating of adobo seasoning and about 1 tbsp of coconut oil. Cook on high for about 5 hours (until cooked through and can be shredded)

Once chicken is started in the crockpot, Start to boil water in a medium pot on stovetop

2.) Potatoes: when water is boiling add potatoes and cover with a lid.  Cook until easily pierced with a fork.

Now that the chicken and potatoes are cooking, start the ground beef.

3.) Ground Beef: Place 2 lbs (or less) in a wok or pan of choice on stovetop with a little water. Cover and cook through on medium heat.

-I specifically left this in bigger pieces instead of finely ground because I plan to make a burger one pan meal with it.

4.) Sausage: cook 2lbs of sausage (made into patties) using method of choice. I used a griddle, but a grill or stovetop would work as well. I made this in advance especially for my kids and their breakfasts.

– If I am not cooking sausage, I will bake a large amount of turkey bacon in the oven to use during the week

– also another great meal prep idea could be to make an oatmeal bake (there are several on Pinterest!)

While the meat is cooking, start preparing any vegetables or fruit so that you have some READY when needed.

5.) Fruit: just choose fruit in season or fruit that is easily accessible and pre slice what you can.

6.) Vegetables: carrots and cucumbers are staples in our house, pick veggies that you like to have around as snacks.  Sometimes I even go ahead and chop veggies like carrots, cucumbers and bell peppers to be ready for salads throughout the week.

7.) Other: keep a lettuce of choice on hand for any salads and make a salad dressing if desired, nitrate free Canadian bacon for snacks, wholly guacamole

Now we have a lot of food to work with! I am liking this because it is meal prepping but decreasing the amount of microwave use. The goal is to be able to get a meal together quickly by reheating the meat and adding some other ingredients in the stove or in the oven.

21 Day Fixers and Paleo people out there…this is perfect for you! Easy to portion out in your containers 😊

Chicken Ideas

Chicken Salads, chicken tortilla soup, fiesta lime chicken, chicken taco mix, chicken salad, fajitas

Fiesta lime chicken mix

Ground Beef

Salsa Unstuffed Cabbage, Hamburger Skillet, Unstuffed Pepper Soup. (Paleo …make cauliflower rice to add to the soup), Chili, Tacos, Spaghetti (with spaghetti squash if you choose), taco soup

Salsa unstuffed pepper soup

Potatoes:

Use as is, cut into fries and reheat in oven (with drizzle of oil and sea salt), slice and reheat on stovetop (think German fries…drizzle oil, sea salt, black pepper),  mashed potatoes, cut and add to vegetable soup

Breakfast/Sausage/Turkey Bacon

Typically I drink a shake, but my kids eat some type of meat and fruit or applesauce

Fruit:

For snacks or breakfast. Toward the end of the week I may peel and freeze the bananas. Also, before the apples go bad…think about peeling, chopping and baking them with cinnamon

Vegetables:

Snacks, bake carrots in the oven near the end of the week

Other:

Canadian bacon Rollups, guacamole as a dip for veggies

Disclaimer: This post may contain affiliate links where should you purchase through them I may receive a small commissions (at no extra cost to you). Thank you so much! This is how I keep my blog up and running. 

Jenn Fehrenbacher

21 Day Fix Extreme: For those who Struggle

Well, here it is summer and I’m struggling! One of the main times of the year where I would really like to be able to zip my shorts for example.  What the heck? I thought a lot about this post and whether or not to share. But, I think there are probably a lot of people out there that struggle just like me. You are not alone.

It was a combination of issues really that left  me lacking motivation with my food choices. I have been eating clean and laying off sugar still…which is huge. But, for me and my body anyway that is not enough. I struggle with portions and moderation and I tend to overdo it even if it’s healthy food. At this point I’m guessing that will be a life long battle of mine.

I have been been dealing with several health issues and major dietary changes for one of my children and we just got super busy. (Taking care of sick kids is hard and sad at times 😢) What do I do when I’m struggling mentally? I eat, because that’s what I can do. I’m trying to break that cycle, again. I’m usually ok, but it snuck up on me this time! I didn’t realize I was struggling until it was too late. I had also stopped doing the things that keep me on track…meal prep, planning, portions, accountability. I don’t even know why.  Just got busy.

Time to get back on track. I have learned a lot of lessons and a lot of things about me and how my mind works through all of that. My head is back in the game, it’s time to take care of me too.

21 day fix

Important Realizations

1.) It has been very hard for me mentally to come to grips with the fact that I really do need to lead a portion controlled clean eating lifestyle. (Not just a clean one…think overfilling the gas tank here. Something you need, just not too much).

2.) What I wish for (to be “normal” and eat whatever I want and when I want and be able to keep it under control) is not going to happen. And really, I wonder how many people even fit that description anyway.

3.) Identify my triggers: whether food or emotional…learn to recognize what is going to send me backwards. And folks, I have healthy foods that are trigger foods. For example, I found this great granola recipe that is totally healthy and clean and gluten free…well the second I start eating it, I can’t stop. (I’m being very serious here..once I let myself think it’s ok to go ahead and eat it, that basically opens the flood gate for me). That would be a trigger food.

4.) I KNOW what I need to do…I just need to buckle down and DO IT. No questions asked. 

And that is exactly what I’m going to do. It’s time to take control again and you can join me. Here is exactly how I got myself prepared.

21 Day Fix Extreme Day: 0

The 21 Day Fix Extreme program is a nutritional and fitness program that utilizes color coded containers to teach portion controlled clean eating.  You basically have a certain number of each container allotted daily for each type of food (for example: fruit, proteins, vegetables, healthy fats etc).  I’m sticking with this because for the long term, I don’t feel like counting calories or recording every single thing I eat.

You can find this program here. If you are brand new to clean eating and fitness, I would recommend going with the original version of 21 Day Fix and not the Extreme version.

1.) Planning:

I had figured out my allotted daily containers and took the time to make myself a daily schedule for them. Basically I spread each type of container out throughout the day. Sometimes I need things very specific with no gray areas…right now in my life would be one of those times. No guess work..I eat one red (protein) and one yellow (carb) amount of food for breakfast and that’s it. Move on. See what I’m doing here? I’m taking the emotion out. Eat, fuel my body, leave the table.

21 day fix extreme

2.) Accountability Check Off:

I have a grid that I made that has 21 boxes. I posted it on my fridge and will mark a big “x” across each day I complete. (Surprisingly very motivational especially when your kids are asking where your check mark is)

21 day fix extreme

3.) Food:

I am keeping things super simple this time around. I did not make major meal plans. I purchased protein, vegetables and fruit.  I don’t even want to have to think about this. I have plenty to choose from and I’m not spending any more time in the kitchen than I already do. I will also be using Shakeology daily for one of my meals.  You really can’t beat how easy is is to use as a meal replacment, but also how good it is! (Chocolate especially)

4.) Meal Prep:

I’m sticking with simple here. I had a meal prep session this morning that was about one hour start to finish.  I steamed sweet potatoes. I oven baked broccoli, cod, and chicken and I have several choices for raw veggies ready in the fridge.  I portioned everything out in my container according to my schedule above. (These are the containers I use)

21 day fix extreme

5.) Walk Away:

Now, the hardest part. Eat the food and walk away. Get “right” in your head that this is going to happen no matter what.

There you have it. I can do it and so can you. If you are looking for help and support on your journey, contact me about joining me on the road to health. I will continue to share each day as I complete it.

Disclaimer: this post contains affiliate links where should you purchase through them, I will receive a small commission. I use this to keep my blog up and running. Thank you so much!

Jenn Fehrenbacher

The Easiest Way to Meal Prep

I am going to share my meal prep secrets with you. And guys…it is nothing profound. But, I feel like that is the magic really. It is the one reason why I actually stick with it and actually make it work in my life. Are you ready? Here it goes……The easiest way to meal prep is to Keep it Simple.

That’s it. Trust me….whether you are just starting out or you are clean eating pro, my best advice especially for those of us who are super busy is to keep things at a level you can handle. Otherwise you will not do it.

A few weeks ago I had this grand plan to have an amazing meal prep that included several awesome new recipes. On paper…the meal plan looked wonderful. I could not wait to make and eat everything!  I got my stuff together, made a plan and about 3/4 of the way thru my meal prep…I realized that I was in the midst of a nightmare. Here I thought I was going to share all of these great steps with you all….and I will never show that one. Why? Because I will NEVER do that again. See…you have to find what YOU will actually stick with.

Easiest way to meal prep

Here is what I will stick with…simple, easy, minimal clean up. I can handle about 2 hours tops with meal prepping (including cleanup) and prefer shorter if possible. I just can’t seem to get any more involved than that. I don’t like spending money on extra ingredients that I use one time either. So, I’m going to lay out exactly what works for me and exactly how I turn these into different meals throughout the week.

The Easiest Way To Meal Prep for Clean Eating

STEP ONE

Bulk Foods:  I have three main food items I keep in mind when meal prepping MEAT, VEGETABLES, FRUIT 

This keeps meal prep short and sweet with minimal clean up and minimal thinking 😊👍🏻  But, it also gives a large amount of food to use during the week  

MEAT: I get this going first because I don’t really have to prepare it…I just start cooking

-I cook several chicken breasts at one time (at least 8) I am really liking cooking my chicken on the stovetop and I usually cook some of it in coconut aminos and then some with the 21 Day Fix southwestern seasoning. This way I have different flavors to use later.

-I also brown ground meat (venison, beef..whatever you use).  I leave this plain and use it later in the week

VEGETABLES: I start working on this next, because there is some prep work involved and some of it needs to be baked.

-Cooked: I prep the veggies I am going to bake first and then get them in the oven ASAP. This is usually baby carrots, frozen broccoli, frozen cauliflower, or Brussels sprouts (mostly items at this point that I don’t really have to do anything with as far as cutting, the Brussels sprouts are the about only item at this point I actually cut). I cook almost all of my veggies the exact same way…toss with some light olive oil and sea salt and spread out on my big trays with parchment paper and bake them in my oven. I usually bake at 400 degrees and start checking for desired “done ness” around 25 minutes.

-Raw veggies: next I will prepare any raw veggies that I may use. This would be things like bell peppers or cucumbers

FRUIT: I save fruit for last because I start cleaning and cutting it while everything else is cooking.

-Fruit: I wash and cut any fruit that I choose at this point. Strawberries, any melons, pineapples etc. Then I have fruit like bananas, apples and clementines on hand for when needed (depends on what is in season)

Easiest way to meal prep

STEP TWO

Find a way to incorporate these bulk foods into your week.  There are some meals where I actually cook them that night.  But most is made during my meal prep. I use the raw fruits and veggies for sides and snacks.  Breakfast is usually Shakeology or leftovers and here are several meal ideas for lunch and dinner.

**are you on the 21 Day Fix...perfect!  Just measure out your portions and keep it within your daily container allotment.

5 Minute Meals: Fiesta Lime Chicken, Mexican Chicken, Bacon Avocado Tuna Salad

Taco Bowl: just reheat the meat and add 21 Day Fix southwestern seasoning, use any chopped veggies you have on hand for toppings (lettuce, peppers, tomato, jalepenos), avocado, shredded cheese if desired, I have added baked cauliflower rice to this mix as well (21DF R,G,B)

Spaghetti: reheat the meat on the stovetop with spaghetti sauce, you could bake spaghetti squash during your meal prep as well (21DF: R,G)

Crockpot chili: get the crockpot out, add your desired chili ingredients and your cooked ground meat and let it do the work for you (21DF: R,G,Y if using beans)

Chicken Fajitas:I sauté some onions and peppers in my wok. And then I cut my chicken (the chicken with the southwestern seasoning) into strips and add to the mix (21DF: R,G,tsp)

Chicken Broccoli Stir Fry: I use the chicken with coconut aminos, cut and reheat in my wok with the broccoli I had already baked.  I may cook some rice to add to the mix or use baked cauliflower rice that I could have made during meal prep, add some more coconut aminos when eating (21DF: R,G,tsp,Y if using rice)

Salsa Unstuffed Cabbage: (21DF: R,G)

Mexican Chicken Mix: (21DF: R, G, Y)

Chicken and Veggies: (21DF: R,G,tsp)

Loaded chicken baked potato: dice the cooked chicken and put that and broccoli on a baked potato, optional shredded cheese, Greek yogurt (21DF: R,G,tsp,Y)

Taco Salad: just reheat the meat and add 21 Day Fix southwestern seasoning, use any chopped veggies you have on hand for toppings (peppers, tomato, jalepenos), avocado and place it on lettuce (21DF: R,G,B)

Salad with chicken and veggies: lettuce, chopped veggies, and either flavor of chicken, dressing (21DF: R,G,O)

Buffalo Chicken Mix: cut chicken (southwestern seasoning) with corn, black beans, tomato, and avocado…add some Franks Hot Sauce (21DF: R,Y,B)

Taco Soup: add pre-cooked ground meat to your favorite crockpot recipe

See?  The possibilities are endless.  You must have to get creative and have an open mind!  You can do it 😊.  And remember….keep it SIMPLE.

Bacon avocado tuna

*21 Day Fix: I gave you a head start with equivalents, but it depends on what you choose to add to them!

For those who are looking for support on their 21 Day Fix journey…contact me and I will help you out!

New Year's Resolutions

*Disclaimer: this post contains affiliate links.  I use the commission I earn through any purchases to keep my blog up and running! 😊

 

Jenn Fehrenbacher

How to 21 Day Fix Meal Plan

Meal planning takes time!  But, you can make it go a little faster if you have a plan. I have a bit of a framework I use to meal plan and then I just plug in the food. Really, it’s a timesaver and that what I like!  So, I’m going to give you a step by step list of how I “21 Day Fix Meal Plan.”  Quick and easy..because all of us are busy!

 

How to 21 Day Fix Meal Plan

1.) Figure out your daily container allotment using your 21 Day Fix or 21 Day Fix Extrmeme booklet

2.) Schedule your containers for the day: when you know how many of each container you get daily, plan them out. It can be a loose schedule, but it is a good way to make sure you get them all in but also spread them all out (and not end up with only green containers for dinner or something)

1,500-1,799 Calorie Example

Breakfast: Red, Green, Yellow

AM Snack: Red, Purple

Lunch: Red, 1.5 Green, Yellow, Orange

PM Snack: Purple, 2tsp, Blue

Dinner: Red, 1.5 Green, Yellow

Night Snack: Purple, 2tsp

3.) Calendar or Graph: it’s nice to have something like a blank calendar to plug each of your meals into. See below:

Calendar

4.) Breakfasts and Snacks: make a list of a few favorite (or easy) breakfast and snack ideas and plug those into the corresponding areas of your calendar/graph. Here are snack ideas

5.) Family Favorites: have a list of some of your family favorite meals and then plug those in to your dinners.  Check these out..here are our family favorites (they are easy!)

6.) Leftovers and Bulk Foods: you will have blank areas for lunch and maybe some dinners. This is where we don’t waste food! Fill in these areas with bulk foods you prepared on meal prep day and then use any leftovers up as well. You just fill them in according to the needed container color.

Ta dah! So then when it is time to eat, follow the plan, fill up your containers and go for it!

21 day fix meal plan

 

Can you rearrange things?  Of course!  This is just a great starting guide.  It gives you the main framework and then without having to do much guess work, you can rearrange as needed. You can do it!

For those out there looking to make a change, I would be happy to help. Contact me about joining my next 21 Day Fix support group (where help get you prepared, support you the entire way and help give you the tools for success!)

weight loss support

Jenn Fehrenbacher

3 Day Refresh Results

I just finished a 3 Day Refresh and I have to say it was my most successful one yet. And, I did things completely different this time. I got really serious, planned ahead and my saving grace was that I had a buddy do it with me.

3 day refresh results

I got my book out and actually paid attention to exactly what I was supposed to be eating (instead of just picking and choosing what I would adhere to).  My friend and I talked about the vegetables and fruits that we WOULD eat as well as recipes we were willing to try for dinner.  I spent one morning measuring, preparing and cooking my food for the entire three days. That by itself was pretty great.  It was super helpful to just have everything ready to go during weak moments and times of faltering willpower  I prepared an entire step by step meal plan for us to follow and check off throughout the day.  No chance to stray from the plan with it right in front of my face.

I also liked that we kept in touch through the refresh via texting. We supported, motivated, asked questions and pulled each other through any rough patches.

3 Day Refresh Top Tips

1.) Plan Ahead: really, figure out exactly what you are going to eat and go buy it

3 day refresh results

2.) Meal Prep: measure it, cook it and separate it out.  Great timesaver especially for moments of wavering willpower.

3 day refresh results

3.) Schedule: use some type of meal plan and check off schedule during the day.  We always have the best intentions and then life happens.  Keep track of things!

3 day refresh results

4.)  Find a buddy: it helps! Whether you are having a glorious 3 Day Refresh or barely surviving…it pays to have somewhere there to share it with.  Someone going through the same thing, everything is better with a buddy!

5.) DO IT: no excuses.  Decide you are going to do this and do it right!

3 day refresh results

*****Plan for after your refresh.  This is huge.  Don’t go through this and undo everything on day 4.  Get a plan together for  immediately following.

So, the big question…how much weight did I lose? I have no idea. Yep, you read that correctly. I decided to spend this entire refresh NOT obsessing over a number but focusing on how I felt instead. I wanted to actually pay attention to the changes I could make without being devastated or elated by one silly number.

I have to say, I noticed things that I had never noticed before.  I was really amazed.

1.) It got me back in the habit of eating vegetables (and a variety of them…I had been sick the week before and eating way to many carbs and barely any veggies)

2.) I found out I could live without meat at every meal and still be satisfied.

3.) I was tired during the Refresh, but woke up amazed at my energy on Day 4.

4.) On Day 4, I really felt great. Not sluggish or anything. Clean, refreshed and healthier to be honest. I felt like I had actually been helping my body instead of bogging it down with junk

5.) It was the kickstart I needed to get my sweet tooth under control.  This was major!  My sugar headaches are gone and I’m staying away from sugar still.

I felt like these were a lot of positives that I had not paid attention to previously. I was so worked up over hitting a certain number that I failed to even notice all of the other positive changes I had been making.

It was totally worth it just because of how I felt on Day 4. I am continuing on with Shakeology for the extra boost of daily nutrition and I went straight into a round of the 21 Day Fix.

If you do not have a coach you are working with, as your coach I would be happy to help you succeed too!  We will work out a meal plan together, make it through the three days together and plan for after. Contact me about joining me for my next 3 Day Refresh. It is just the kickstart you need. jennfehrenbacher@gmail.com

3 day refresh

Jenn Fehrenbacher

21 Day Fix Timesavers

Eating clean can seem like a never ending chore sometimes. Let’s face it….it IS more work when you compare cooking your own meals and cleaning up to going out to eat or eating from lots of packages. But, I think we find out more and more these days that clean eating and moderation are the way to go from a health standpoint. But, dang there has to be a way to make it easier. And while I still spend more time in the kitchen than I would like to (I dream about relaxing on a porch someday reading a book…yah my kids would never allow that one), I am finding ways to cut corners a bit and save some time. I love utilizing the 21 Day a Fix with my clean eating.  Because that is what it is…portion controlled clean eating (yah…I’m a chronic overeater)

Here are my 3 Most important time saving tips for clean eating with the 21 Day Fix. 

21 Day Fix Timesavers

1.) Have a meal plan

Do this how it will work for you.  You can be really strict about it and plan everything out.  That is totally fine!  I prefer a loose meal plan.  Meaning I have a general idea of the main meals I am going to cook that week as well as the bulk food I’m going to have around to toss together for lunch for example.  Here are more details on how to meal plan. And if you don’t want to take the time to actually meal plan, try this baby out….

21 Day Fix Meal planner

2.) Purchase food in bulk and prepare it in bulk

I am a big advocate of purchasing and cooking more than we would need for just one meal. For example, if I am already grilling…why not fill the entire grill with chicken breasts instead of just a few? I am already going through the trouble of cleaning and cooking chicken.  Why not cook a few extra and freeze them to use at a later date? Or, use them in a different recipe later in the week?  Or soup for example. Make enough to freeze the leftovers. It is pretty handy to be able to just grab something out of the freezer for busy days than have to cook an entire new meal.

 

Freezing grill meat

3.) Have a meal prep day…seriously this one is huge.

Why get the kitchen super dirty several times a week?  I have a few hours one time a week where I really go for it. I fill that grill up, I cook as many veggies as possible and I wash and cut any raw veggies and fruits that I can. I get almost everything prepared and ready to go for the week so that I can just toss it together as needed. This way I really only cook a few times a week…not all day every day. Check this post out…I outline my EXACT meal prepping steps.

Prep

BONUS STEP

You could even take things a bit further and pre portion some of your meals for the week. I did this for lunch and snacks and a few dinners. I did not want to portion every single meal because I did want to leave some freedom with my choices.  I did like this because I used my 21 Day Fix containers to measure out my foods ahead of time.  So, I knew exactly what I had in each container.  And then, what’s done is done. I got my container out and ate it and did not have nearly as much temptation to go back for seconds because the seconds were not readily available.

21 day fix timesaver

 

 

Try this this and see if it helps you on your journey!  I love figuring out shortcuts and ways to make things easier. If you are looking for more support on your 21 Day Fix journey, contact me I would be happy to help you out!  I love running 21 Day Fix support groups where I help you every step of the way. I pass on all of my tips and tricks and help to motivate you along the way. We can do this!

Jenn Fehrenbacher

Quick and Easy Meal Prep

Last week I was on a race against myself. It was time to start meal prepping for the week. And I was wondering just how fast I could get things. How much food could I get prepared in the shortest amount of time with the least amount of work involved. What would be really cool is if someone would come over here and do it for me I have not had any takers on that one yet.

It’s no secret. Making clean food at home for almost all meals is time consuming. But, there are ways to lesson the amount of time you are spending. What I like the best is cooking a bunch of food in bulk and then finding different ways to use it throughout the week. I have been doing this for quite a while now. So, now that I am used to it…it’s time to perfect it. My goal this week was to get faster. I started with a bit of a plan and I just went for it! I was pretty happy with my results and I already have plans to improve next week. I know where I messed up and what I need to rearrange. I think this is going to end up awesome! (You know, if you think food is awesome…which I do).

Meal prep

 

I had completed a little bit of prep work that morning which was actually pretty helpful. While my kids were eating breakfast, I washed and cut my Brussels sprouts and also trimmed my chicken and placed it a bag with seasonings and placed both in the fridge. (20 minutes of work here) We then ran our errands and came back a few hours later.

 

Quick and Easy Meal Prep

Easy Meal prep
I was pretty happy with my results. This included taking care of my kids in the in between times and breaking up a few little fights. I really like the quick 20 minutes I used in the morning for getting the chicken and Brussels sprouts ready to go.

Meal prep

 

Here is what I would do different on my next round

*I wish I would have gotten the fish marinated at this time as well so that in could cook it at the same time as everything else.

*I had cut fresh fruit and veggies on the day before this. But, I noticed I had some down time while things were cooking on meal prep day. In the future, I would save cutting the fruit/veggies for that time. It would add some extra time on for meal prepping, but then it would all be done at once.

Guess what?  This fits right in with cooking for the 21 Day Fix and actually makes it easier in my opinion. I have a bunch of food already cooked and ready for the week and then I just mix and match for my meals. I use my containers to portion the food out and the 21 Day fix plan to tell me how much to eat each day. Pretty awesome…the nutrition plan tells me what I should do.

Grilled chicken

Jenn Fehrenbacher

Exact Steps for Clean Eating Meal Prep

Are you thinking about attempting clean eating meal prep?  It can seem daunting at first. But, if you are going to eat clean..meaning you will be preparing most of your meals, it is a big timesaver in the long run. Having a meal prep day means that you do the bulk of your cooking and preparing in a few hours instead of several times throughout the week. As much as I can’t stand the clean up, it is one clean up instead if several.

Here is the exact one week clean eating menu that I used for this particular meal prep day. I am going to lay out exactly what I did this week to make this work for me. I pick one day (usually Sunday or Monday) where I do the bulk of my meal preparation for the week. I do as much as possible in a few hours so that I don’t have to spend time later in the week cooking and getting the same dishes dirty..again. Then, as the week goes on I will throw a few things together here and there. For example, I will toss together “leftover redo” (more on that here) or I will cook something that actually does need to be prepared right then. Most of the time I just rearrange food I have already prepared. This is just a guide. I modify as needed. I am not giving exact specific amounts with everything. Adjust accordingly to how much you need. I generally cook in large quantities…you don’t have to cook this much!

Want to know more about me and my story? There is a reason I learned to clean eat and cook….here it is, the good, the struggle to make a lifestyle change, and how I finally turned it around.  Hoping to show that this can be done!

Clean Eating Meal Prep

Stovetop

Brown ground meat on the stovetop: 2 separate pans
-approx 2 lbs in my wok that I will make into Salsa Unstuffed Cabbage
-approx 2 lbs in a separate pan to be used for tacos
-you could also boil potatoes at this time to be used for mashed potatoes

—while these are starting to cook, I start getting round 1 for the oven ready and baking

Oven Baking Round 1

I have 3 usable racks in my oven. If I am baking, I try to fill them all up. I usually use my large baking sheets that have a lip on the side. I line them with parchment paper or foil depending on what I am cooking in them.
I bake all of my vegetables the same way. I toss them with some olive oil and sea salt and bake at around 400 degrees. I usually set the timer for 45 minutes at first and then check them and take them out as they are finished. You could use some of the 21 Day Fix seasonings to add variety.
Pan 1: wash and cut Brussels sprouts
Pan 2: frozen broccoli
Pan 3: baked chicken recipe (I like to bake half using this recipe and half plain for when I add it to other recipes)
—I add all trays to the oven with the Brussels sprouts on the top and the chicken on the bottom. Baked 400 degrees for 45 minutes (checked and removed items as they were finished and cooked through..chicken especially)

clean eating meal prep

Oven Baking Round 2

While the Round 1 is baking and the stovetop items are finishing up, I start getting Round 2 for the oven ready. I cook both of these with some oil and sea salt as well. As I am preparing these, I checked the meat on the stovetop. When both pans were browned and cooked through, I added the rest of my Salsa Unstuffed Cabbage ingredients to the meat in my big wok and the 21 Day Fix Southwestern Seasoning to the meat in my other pan for tacos.
Pan 1: carrots, I start peeling and cutting enough carrots to bake
Pan 2: cauliflower rice, I cut and prepare my cauliflower rice
Pan 3: cauliflower rice
—when oven round 1 was complete, I remove the pans to cool and add the pans for oven round 2. Same degrees, same amount of time. The one difference is that I like to add additional minutes at the end on broil for the cauliflower rice (I like it crispy and browned).

Clean eating meal prep

Raw Vegetable and Fruit Prep

When Round 2 is in the oven, I start washing and cutting fruit for the week if possible (strawberries, melons, berries etc). I also finish cutting my carrots and any other raw veggies (peppers). This is also when you could finish making your mashed potatoes. I also got my crock pot prepared with the ingredients for Italian Beef and then stuck it in the fridge to use the following day.

Italian Beef

 

This is when I also start storing the food in my glass Pyrex containers and cleaning as much as possible as it is available to clean. This process took me 2 hours from start until finish which sounds like a lot. But, it was one time and I now had a lot of meals ready to go for the week. Basically the goal is to not have any down time. Always be working on something while you can and go fast. It gets easier and you get faster, I promise.

clean eating meal prep

 

Another time saver is to make extra and freeze it for use on another day. So you could make very large portions because you are cooking already and then just freeze them.

If you are looking for more specific help and support on your health and fitness journey, (and do not have a coach you are working with) contact me about joining my next support group.  It’s a great 21 day jumpstart to healthy, portion controlled clean eating and exercise.  It is nutrition, fitness, support and motivation all together.  We have had wonderful health results with this program!!

New Year's Resolutions

*Disclaimer: this blog contains affiliate links, should you purchase through my link, I will earn a small commission.  I use this to keep my blog up and running! 😊

I make this food 21 Day Fix compliant. Here is more information on how to use the 21 Day fix nutrition plan.

 

Jenn Fehrenbacher

Basic Eat Clean Meal Planning

It can be so overwhelming to think about changing so many years of ingrained habits. You get so set in your ways, and it is tough to change!  And switching to clean eating alone is a HUGE change depending on what you are used to. And then there are all of these amazing resources of how to meal plan to perfection and do whatever else to perfection. Well, I’m not perfect. I never will be, and guess what I don’t want to be. We strive to be clean eaters in this house. We are on a JOURNEY (and by journey, I mean we do things right and we do some things wrong and move on).

 

Here are some of my tips and tricks for meal planning and preparation. They are simple and basic (because I know me..and I won’t stick with anything else). I won’t make fancy foods. I just need practical. I need to have my set list of things and repeat…not buy crazy ingredients and never use them again. I’m going for practical!  Now, don’t get me wrong…if someone would grocery shop, pay, and prepare for me…I may just be willing to branch out. As it stands…it’s just me 🙂 and plain and simple is what gets the job done.

 

Meal planning

 

 

Weekly Menu

I have chosen a theme for each day. I don’t always stick with it. Basically the options are items I usually keep on hand and can throw together quickly. If I don’t feel like eating whatever that night, I don’t. But, it gives me a “go to” list to shop from and prepare from.   Keep in mind when planning the days that you are going to be more busy ( make those crockpot days). And you may notice, I’ve only got dinner on here.  We eat lots of leftovers and we have a few set breakfasts that we eat repeatedly.

Meal planning

Meal Prep Day

I typically have 1 day a week where I prepare  most of our bulk food. I get a lot done in 2 hours that I can use all week. I grill meat and bake my vegetables at the same time. And, while those are cooking, I cut my fresh fruits and vegetables.  This is usually Monday for us and I make that “grill night” because that is when I just cooked the meat.  So, this is the main bulk of the food we eat along with snacks. This way, I’m not cooking every day all day and we are still getting clean foods. I just cook here and there the rest of the week. Here are some ideas I use to make my grilled chicken a “NEW” meal each time.

Chicken redo

Prep

 

 

Calorie and Water Targets

Something to keep in mind. I know some people are blessed with unbelievable metabolisms (not me) and that they can eat with reckless abandon with no consequences. Well, I still have to keep myself in check even if it is healthy food. Here are some calorie and water targets worth noting. I’m not always super strict..but I do have to stay aware of what I’m doing. With water, I attempt to drink 1 gallon a day. It’s a work in progress

Piyo calorie target

 

 

This is just what works for us!  I have friends that are wonderful cooks and I am just not there yet. My goals are for us to eat clean and get healthy and this is how I make it happen 🙂

 

 

Jenn Fehrenbacher