Video: Sunday Meal Prep and Recipes 8.20.17

Hey everybody I hope you guys had a great week. I wanted to share with you what meals I’ll be making for the week ahead on my Sunday meal prep as well as take you with me as I go grocery shopping and share with you what I purchased for my prep. I also filmed a video so I can share with you how I make all of the recipes but if you’re here to read thoroughly step-by-step how to make everything then welcome. Now that summer is almost over life is settling down a bit and I can focus on getting back into the swing of things with my meal prepping routine. I will work to share these with you weekly so you can follow along and get some food inspiration!


This week I got everything at one grocery store so it was really convenient when I went shopping to get everything that I needed in one swoop. I did my shopping at my local Stop & Shop grocery store which has a lot of great fresh produce, organic and natural meats and a few other hidden gems that I bought for this week’s meal prep. Below you can see all of the items that I purchased and the total for today’s bill was around $85. Keep in mind I also bought a few non-food items that would bring this number down and also had some leftover food from the shop I did during the week to add to this week’s meal prep.

Keep in mind the recipes I am going to talk about our for my Monday through Friday lunches and typically I make my dinners fresh when I get home from work. I also prepare either my protein shake or omelette in the morning before I go to work. I take everything with me in a nice 6 pack fitness bag mini and use meal prep containers for my lunches and snacks. Right now I am adding back in fresh fruits as snacks when I am hungry on the drive home from work or after working out. I like peaches, apples and diced watermelon.

Today I made three different chicken recipes and one beef recipe. 

Chicken skewers: to make my chicken skewers or chicken kebabs are used wooden sticks and chicken tenderloins. I cut the chicken into small cubes and speared them through and then coated them with seasonings. I used Goya Adobo and McCormmick Garlic and Herb. I coded the pan with organic olive oil spray to prevent the chicken from sticking or burning and put them in the oven at 385° for about 35 minutes or until the chicken was completely cooked through. Once these are done you can eat them right off of the stick and dip them into any kind of dip you like, I enjoy dipping leaves in either guacamole or a yellow mustard. (wooden chicken skewers)

Chicken Baked Cubes: The next chicken dish was what are used for my lunches this week. I cut a very large chicken breasts into smaller cubes and put them in an olive oil coated pan. I then made a marinade using the tomato garlic and basil seasoning, chicken broth, olive oil, and balsamic vinegar. I also put these in the oven for 35 minutes at 385° or until all of the cubes were cooked completely. They came out super tasty and not dry at all which is always a problem when baking chicken in the oven.

Slow Cooker Pulled Chicken: to make the last recipe are use a slow cooker and put it on low heat for five hours. Our use natural chicken thighs and add it to a marinade of chicken broth, olive oil, balsamic vinegar, and tomato garlic and basil seasoning again. After about five hours the chicken slowly starts to fall apart almost like a pulled pork and absolutely taste delicious. It’s great to use the slow cooker, sometimes I put the chicken in before I leave for work and then my husband has lunch ready to go (he works mostly from home so this is a great way to make sure he has a hot meal when I’m not home).

Vegetables:

Brussel sprouts: I had some leftover brussels sprouts from last week’s meal prep and decided to use them all today. To make these taste really good I use a skillet on medium flame and add olive oil to the pan. I then toss in some diced garlic, use some garlic lovers spice from oh my spice and then cover the brussels sprouts for about 20 minutes or until they start to turn soft. I love making these, but keep in mind that they tend to make you feel a bit bloated, just an FYI.

Asparagus: for my asparagus I do a similar routine by adding olive oil to the pan on medium heat for about 8 to 10 minutes. I cut the ends off of the spears and then marinate with some organic olive oil and let them cook but don’t over cook them where they become soggy.

Zucchini & Squash: to make this vegetable dish I use olive oil and spray at 10 and then cut up the zucchini and squash into tiny pieces and add seasoning. I’ve been placed them in the oven for about 25 minutes or until they’re slightly crispy and they absolutely came out delicious and perfect for my meal prep lunch in case I don’t have time to heat it up. You can eat these hot or cold and they still taste great either way.

Low Carb Meatballs: using two packages of organic grass fed beef I like to make low-carb meatballs which are great for a snack or for a meal. I don’t use any breadcrumbs and they still come out tasting really good. To make this recipe I use one whole egg, chicken broth, diced onion, pink Himalayan sea salt, garlic seasoning, and beef. I put these in a corning Ware dish that has been sprayed with olive oil to prevent the meatballs from sticking while they cook in the oven. I make these at 385° for 35 to 40 minutes or until the meatball is cooked completely through. After they come out of the oven I like to add shredded mozzarella cheese and then make a small bowl of marinara sauce for dipping.

Protein Shake of the Week: This week I picked up a new protein powder, EAS AdvantEdge that was on sale at the store in the flavor Strawberries & Cream. I used to love this flavor by BodyTech and NutriWhey so when I saw it, for half off, I knew I had to grab it. I love making this with some almond milk, ice, water and 1 full scoop in my Nutribullet. It tastes like Strawberry Quik and I usually toss in a few fresh organic strawberries for even more flavor. It’s absolutely delicious and only 60 calories per scoop and gives me 15 grams of protein.

Breakfast Omelet: if I have time in the morning, before running out to work, I will make myself a hearty omelet. I use the same formula each time; 1 brown egg (the whole egg with yolk which had Vitamin D), egg whites, spinach, mozzarella cheese and some turkey bacon. I love making this and it always fills me up.

That is a quick look at everything I bought and made this week. I hope this helps to give you some ideas and if you have any questions please feel free to toss them in the comments below. Happy Meal Prepping!


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the writer and creator of JerseyGirlTalk.com - a blog dedicated to inspiring and helping readers to feel and look their very best both inside and out. I love writing, photography, makeup, fashion and fitness.

2 Comments
  1. Love this! So happy I found you. I’m starting a new job that will be 10 hour days. I’m also training with a trainer and I need to eat right and learn how to eat away from home. So this couldn’t have come at a better time. My one big question is this…usually I wouldn’t keep or eat cooked meat past two days in the fridge, I thought it began growing bacteria and turned bad. If you cook all this on Sunday how is it still good all week?

    thanks!

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