Here’s a peek into my weekly food prep lineup—designed for simplicity, balance, and keeping me feeling full and fueled all day long. The first photo? That’s what I’ll eat in one day. The rest? My mass prep zone in full swing. Let’s break it down!
🍳 What I Eat in a Day (Meal Prep Edition)
Here’s what a full day of eating looks like from my weekly meal prep:
✅ Morning Fuel
- Protein Shake with Coffee – Quick, creamy, and energizing.
- Breakfast Taco #1 – One of two I eat daily. Ingredients prepped and ready!
🧀 Mid-Morning Bites
- 1 Babybel cheese
- 1 hard-boiled egg
- 6 baby carrots
- 3 grape tomatoes
- 1 sugar-free Russell Stover candy (a little sweet treat that fits!)
🥣 Light Snack
- A cup of Greek yogurt
- Fruit & cottage cheese combo – Creamy, refreshing, and full of protein.
🥗 The Salad Game Is STRONG
I eat 3 mini salads a day, all portioned into 4oz cups for grab-and-go ease. Each one includes:
- Base: Cabbage slaw + chopped broccoli, grape tomatoes, and cucumber
- Toppings (in mini containers):
- ¼ pack Buddig lunch meat
- ½ hard-boiled egg
- 1 tbsp shredded cheese
- 1 tbsp Greek yogurt dressing
Super crunchy, flavorful, and totally satisfying.
🌮 Taco Night? Taco Morning? Yes.
- I prep ingredients for 2 breakfast tacos per day – one in the morning, one at night.
- Tortilla, protein filling (eggs, sausage, etc.), maybe a little cheese and salsa. Quick to assemble and always tasty.
💡 Why It Works
- High-protein: Keeps me full without needing big portions.
- Low-prep eating: Everything is ready to go, saving time and willpower.
- Colorful & nutrient-dense: Veggies, lean protein, healthy fats, and a bit of sweetness for balance.
🥗 Weekly Meal Prep Breakdown
✅ What You Eat in One Day:
- Snack Plate:
- 1 Babybel cheese
- 1 hard boiled egg
- 6 baby carrots
- 3 grape tomatoes
- 1 sugar-free Russell Stover candy
- Snacks/Small Meals:
- 1 Greek yogurt
- Fruit & cottage cheese cup
- Salads (3x per day):
- Base: cabbage slaw, broccoli slaw, grape tomatoes, cucumber (in 4oz cups)
- Toppings (per salad):
- ¼ pack Buddig lunch meat
- ½ hard-boiled egg
- 1 tbsp shredded cheese
- 1 tbsp Greek yogurt dressing
- Breakfast Tacos (2/day – AM & PM)
- Ingredients: eggs or egg whites, small tortilla, veggies, and cheese (you can confirm specifics for this)
- Protein Shake with Coffee (not pictured)
🛒 Weekly Shopping List (based on 7-day prep)
🧀 Dairy:
- 7 Babybel cheeses
- 1–2 dozen eggs (for boiling & breakfast tacos)
- 2 cups shredded cheese (estimate)
- 1 container plain Greek yogurt (for snack + dressing)
- 1 small bottle Greek yogurt dressing
- 1–2 containers cottage cheese
- 7 Greek yogurt cups
🥬 Produce:
- 1–2 bags cabbage slaw mix
- 1 bag broccoli slaw
- 1 pint grape tomatoes
- 2 cucumbers
- 2–3 lbs baby carrots
- Fresh fruit (berries, melon, or grapes – your choice)
🥩 Protein:
- 5–7 packs Buddig lunch meat (or bulk equivalent)
- Protein powder (for shake)
🌮 Other:
- 14 small tortillas (for tacos)
- SF Russell Stover candy (7 pieces)
🧮 Approximate Daily Nutrition (based on estimates):
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Babybel | 70 | 5g | 0g | 6g |
| Hard-Boiled Egg | 70 | 6g | 0g | 5g |
| Carrots (6) | 25 | 0.5g | 6g | 0g |
| Grape Tomatoes (3) | 10 | 0.5g | 2g | 0g |
| SF Candy | 35 | 0g | 12g* | 2g |
| Greek Yogurt (plain, 5oz) | 90–100 | 10g | 6g | 0g |
| Cottage Cheese (½ cup) | 90 | 11g | 4g | 4g |
| Fruit (~½ cup) | 40–60 | 0g | 12g | 0g |
| 3 Salads | ~270 | 18g | 12g | 15g |
| 2 Breakfast Tacos | ~300–350 | 20–25g | 20g | 15g |
| Protein Shake | ~120 | 20–25g | 2g | 1g |
Total (Estimate):
Calories: ~1,200–1,300
Protein: ~90–100g
Carbs: ~70–85g (including sugar-free candy alcohols)
Fat: ~45–50g
