Here we are at week 5 of the PHIT Challenge! This week, the challenge is FOOD PREP!
This step has a huge impact on your food success through the week. It's not overly complicated, and you probably already do some of the steps I am going to share with you, but without it, you will not be successful with your food goals. I try not to be overly rigid with this, because obviously there are things throughout the week that change the plan. Here's how it works for me:
- sit down with my calendar and plan/write in the week's commitments and events.
- identify the tight spots where food NEEDS to be pre arranged for convenience. For example, if there's a night where we will be running in the door late and probably starving, I will pre plan a crock pot meal. If I am running out the door before everyone else in the morning, I will have a breakfast option pre made so the family has something healthy to eat without my assistance.
- go through my recipes and jot down all the ingredients that are needed for these options. I typically shop during the week, so when I prep on Sundays, everything is already purchased.
- the only meals that are written into my calendar are breakfast and dinner. My kids make their own lunches, so that is up to them. I do pre make things like salads, chicken salad, protein balls, etc., so that they have healthy, quick things to grab and add to their lunches.
Here's an example of our week ahead:
Monday Breakfast: Smoothies and fried eggs - the smoothie is very basic: frozen fruit, spinach, Vega Protein, almond milk, ice, and a splash of orange juice.
Monday Dinner: Healthy Bacon wrapped chicken with roasted potatoes and veggies
Tuesday Breakfast: Baked Ezekiel French Toast (pre-made)
Tuesday Dinner: Chile Pork Tacos (Crock Pot) and Spicy Black Bean Salsa (pre-made)
Spicy Black Bean Salsa:
2 (15 oz) cans black beans, drained & rinsed
1 (16 oz) can corn, drained
1/2 cup chopped fresh cilantro
6 Tbsp lime juice
6 Tbsp Olive Oil
1/2 cup minced red onion
1 1/2 tsp ground cumin
1 (16 oz) can chopped tomatoes w/ green chiles
1/2 cup medium-hot salsa
salt and pepper to taste
COMBINE all ingredients and mix well. Refrigerate, covered, for 24 hrs to let flavors come together. Serve with chips or as a garnish to your tacos, or mexican dish.
Wednesday Breakfast: Protein pancakes (I use Kodiak Cakes brand - Buttermilk Protein)
Wednesday Dinner: Community Group Night, so kids go out while we eat with our group
Thursday Breakfast: Leftover Baked Ezekiel French Toast
Thursday Dinner: One Pan Mexican Quinoa
Friday Breakfast: Crock pot cinnamon steel cut oats - so easy! (2 cups steel cut oats, 8 cups water, lots of cinnamon - cook on low in your crockpot overnight)
Friday Dinner: out!
All of these recipes can be found on my Pinterest page if you are interested! Just look me up: phitmeg
Have a great week and reach out if you have any questions!
XO,
Meg