Make a menu of the foods you will eat in the week.
Make a grocery list of all the items you will need
Top Recipe sites:
101 recipes to use with the 21 day fix containers!
GET YOUR OWN COPY HERE
2. Grocery Shopping
Check out dealstomeals.com! They give you a list of everything that is on sale at your local grocery store so you can easily price match! Walmart will price match anything. Dealstomeals also gives you recipes and grocery lists for the whole week! (Their recipes are not always clean, however)
peanut butter (natural)
3. Bulk Cook & Chop
Have a clean kitchen and a couple of hours of free time for this!
Foods to bulk cook: chicken, lean ground beef and turkey, fish, sweet potatoes, veggies, rice, eggs, pancakes.
I like to steam my veggies at the same time as my brown rice!
Wash and cut your fruit:
I wash fruit and let it dry on the counter. I cut up fruit and place some in a glass bowl (so you can see what you have) in the fridge for easy access to snacks and morning fruit. I place the rest of the prepared fruit in individual portions in zip lock baggies or in washable plastic containers for lunch boxes and also for on the go snacks.
Wash and cut your veggies:
Sometimes we eat them plain and other times I throw them on a salad. I cut up cucumbers, bell peppers, onions etc. I put cucumbers and red pepper slices in zip lock baggies or containers with hummus or another dip I make for the week.
Quinoa and brown rice:
I cook these each week so they are ready to eat by themselves, throw in a salad or in a chicken dish. 2-3 different types of lentils and beans each week. I add to soups, use as a side dish, the base of burrito, etc.
I cook 2-3 different proteins each week (chicken and lean beef or turkey and hard boiled eggs) these are perfect on top of salads, a wrap or by themselves etc. This is perfect for grab and go also to put into a plastic container for quick lunches.
Use a variety of seasonings to change the flavor of your meals:
Flavorgod (my favorite)
Stubbs barbeque sauce
Bragg’s liquid aminos
Apple cider vinegar
Prepare for the next day!
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