Simple Meal Prep on Sundays


Sundays are my meal prep and cleaning day. I typically wake up still pretty early, around 5:30ish. Though I spend a good hour or two reading before I start really getting hungry and make myself some breakfast. Right afterward I head over to Safeway and Fred Meyers to do a bit of grocery shopping. Since I prep most of my lunch for the week I always get the same things: chicken, frozen veggies (typically broccoli), egg whites, fruit (whatever is in season) and things I’ve ran out of.

My lunch for the week are pretty simple: baked chicken, brown rice and steamed or roasted broccoli. I season the chicken with some Mrs. Dash Onion & Herb seasoning and garlic powder. I also use a bit of the Mrs. Dash seasoning on the broccoli with a bit of black pepper & salt.

Nutrients wise (using MyFitnessPal App):

  • 125 grams of cooked chicken breast meat : 206 (cals) – 0 carbs – 4 fat (grams) – 39 protein (grams)
  • ½ cup cooked Brown Rice: 140 (cals) – 29 carbs – 1 fat – 3 protein
  • 1 cup steamed broccoli: 54 (cals) – 6 carbs – 0 fat – 4 protein

Total Calories for Lunch (including 8 ounce or so of water to drink): 400 Calories with 35 grams of carbs, 5 grams of fat and 46 grams of protein

Meal prep only take an hour or two including cooling for me. While the food is cooking I try to clean my place as much as possible and not get distracted by the tv or computer. Or, if I remember, work on the blog.


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