This year I published a free ebook of recipes.
But I have a confession to make.
I am really a terrible cook and I almost never use actual “recipes.”
For the longest time people would ask me for my recipes and I would say, “uh, well .. I don’t really have any.”
Although that’s not entirely true. I DO have “recipes” for tons of meals that are so simple they almost don’t seem worthy of being called recipes.
But they are tasty and delicious and easy, so that is why I finally decided to share them together in one free recipe ebook.
And just like I shared those easy “non-recipes” with you, I am also working on a full course that will teach you step by step how I plan and prepare all of my meals ahead of time so I can easily stick to a healthy eating plan without going on and off track or making complicated and time consuming meals.
(This course will be available later this year, so if you are interested be sure to click the yellow box below so I can send you information on it as soon as it launches!)
All this month I am sharing some of what is covered in this course to give you a bit of a preview and offer some (hopefully) helpful tips.
One of those tips is how I plan all of my meals for an entire week without using a single “recipe.”
I make all my meals just by choosing foods I like. Then, I put them together in a meal. I don’t even have to cook them together – I make them separately then can mix and match and make different combinations if I want to.
The first step is laying out a meal calendar, which I explained here.
Once I know what meals I need to plan for, I follow these steps:
- Select a protein for each meal/snack.
- Select a carb for each meal, particularly pre and post workout meals.
- Select a serving of healthy fats for each meal/snack.
- Choose some veggies for each meal (4-5 servings per day.)
- Add 2-3 servings of fruit, typically one with breakfast and one with a snack.
Here’s how this may look written out:
Breakfast: Egg White Omelette & Oatmeal
Protein – egg whites
Carb – oats
Fat – coconut oil
Veggies – spinach
Snack: Protein Smoothie
Protein – protein powder
Carb/Fruit: cup frozen berries
Fat: almond butter
Veggies: romaine lettuce
Lunch: Quinoa Chicken Salad
Protein: lean chicken breast
Veggies: sliced peppers
Snack: Tuna & Veggies
Fat: 1/4 an avocado
Veggies: sliced carrots, cucumber and celery
Dinner: Beef & Potatoes
Protein: lean beef
Carb: sweet potato
Fat: olive oil
Now you can see I have a day’s worth of meals, without even having to find any recipes!
Of course you can use recipes if you like, but this way is a lot easier to get you started.
In the beginning, it is a lot easier to lay out a plan like the one above and just repeat it every day.
While it can be boring to eat the same thing over and over, when you’re just getting started this is the best way to get into the habit and make prepping simple. Over time when you’ve already made the planning and prepping a habit you can start to mix it up and make multiple recipes.
And be sure to click the yellow button below if you want me to among the first to know about my Meal Planning and Prepping course as soon as it is available!