Easy 4-Step Food Prep and Recipes Guide for a Lean Healthy Lifestyle

You’re a busy person.

Which means meal prep has GOT to be easy, and it’s gotta be quick.

So I’m going to take you behind the scenes so you know how I do it. Which is important because if I can do it, you can do it. If you’ve ever seen me live, you know how needy my kids are. Lols.

You think meal prep is boring? Or that healthy eating is gross? I USED TO THINK THE SAME THING!! There is so much more to it than that…

I created these meal plans to be like a guideline. Nothing is worse than straying away from your meal plan and feeling “derailed.” And then being so hard on yourself for doing so!! That’s THE WORST!!

Also, who even wants to eat chicken and rice EVERY DAY?! That’s so boring!! And we as humans, crave variety.

Which means we have to be smart about the foods we eat and what to cook for the week! Without guidelines, you’re going to go to the store and get a million different ingredients. Yikes. And then that just gets overwhelming, and expensive, and WHO NEEDS THAT?

SO. Strategy!! Pick a few different recipes that have similar ingredients, that way you can be an efficient shopper. Buying frozen and bulk are SMART SHOPPER CHOICES to save money. But I also love fresh fruits and veggies. Just be sure you have a plan to use them before they go bad!!

So how do you know if you are meal planning right?

1. Pick easy, healthy recipes

If I did more yoga, you would see that I am all about balance. But since I’m more of a weights girl, you’ll just have to check out my meal plan!! I like to use recipes that give me a little bit of everything. And you KNOW that means protein, BCCA’s, complex/simple carbs, fruits and veggies, and OF COURSE, healthy fats.

Using the recipes I chose I’ll cook my “staple” proteins, complex and simple carbs, vegetables, and healthy fats for the week. You can use these “staples” to make things on nights you’re home and have time to cook. You could mix them in stir-fry, vegetable scrambles, pizza toppings, salads, etc. Mix and match “staples” with what your craving in the moment. It takes the guesswork—and preparation work—out of meal planning, while saving a lot of time.

I prefer to make my carbs and vegetables on the side but some recipes call for combining everything like in a soup, beef stew, or casserole. It just really depends on the recipe! Don’t limit yourself!

Don’t forget about healthy fats, they’re important. Make sure to think of ways you can get them in each meal. Whether that’s a handful of almonds, hemp seeds on your oatmeal, avocados, just make sure to get those in.

I’m definitely the happiest and look my best when I have 5 or 6 meals a day. I just love food… SO it’s a win win.

Here’s a day in the life of what I eat!

Pre-Workout Meal

A Serving of Moist & Tasty Protein Pancakes (Chocolate or Vanilla) with Peanut Butter, Fruit, and “healthy” Protein Syrup (yum!)

Workout! During Workout

1 scoop BCAAs in Green Apple or Grape.

Post-Workout Meal

Protein smoothie: Chocolate Brownie Whey Protein with Water or Unsweetened Almond Milk

Meal 3

Tub of Turkey and Zucchini Brown Rice Pasta Casserole

Meal 4

3 Ingredient Protein Bar
Between Meals 1 scoop BCAAs in Green Apple or Grape.

Meal 5

One-Pan Chicken Fajitas.

Meal 6

Nice Cream (Guilt-Free Ice Cream)

 (I can’t help myself, you guys–I’m going to give you this recipe because it is SO. GOOD.) Place 1-2 Frozen Banana slices into the bowl of a food processor, add a little bit (1/4-1/2 cup) of Almond Milk (Unsweetened, Vanilla, or Chocolate). Pulse until the texture resembles soft serve ice cream, about 3 minutes. Add almond milk to reach your desired consistency and 2 Spoonfuls of Peanut or Almond Butter. Pulse a little more. Then top with cinnamon, fruit, granola, and dark chocolate chips to enjoy yummy HEAVEN! 🙂

Picking 4 healthy, balanced, fueling recipes that you ABSOLUTELY love, will always be in the mood for, and can make quickly throughout the week will help so much!

These will become your “staple meals”. Always have the ingredients for the recipes available and ready at home.

This will help you eliminate that feeling of “I have nothing to eat”. When you can quickly throw together something you love that you know will fuel your body with energy and wont make you feel bloated and sick… Its like MAGIC. haha!

Suddenly you don’t have to eat out at a restaurant every night or let yourself go hungry for 10 hours because nothing sounds good! This is seriously such an effective healthy lifestyle habit!

Oh and to keep it interesting, try out new recipes each week. Feel free to check out the @FlatAbsFit insta or blog for more recipe ideas. Get creative and make it fun 🙂

2. Make a grocery list based on the recipes you chose

If your recipes make 1 or 2 servings make sure to multiply it for a whole week. Typically, I make sure to get 5-6 servings for each recipe.

In addition, make sure to get foods you won’t need to prep in advance and can have on the fly such as toppings for your oatmeal and boosts for your smoothies. Don’t forget to include green smoothie ingredients.

I definitely recommend getting a protein shake that you can grab on the go when your in the hurry. This will SAVE YOUR LIFE. Literally. Ok maybe not literally, but yes.

Here are some things that I always make sure to have in my kitchen no matter what:

  • Greens such as Spinach and Kale for smoothies and salads. Put them in the freezer to make your smoothies “slushier” and the veggie flavor wont be as strong!
  • Fresh and frozen fruit (Always get frozen dark berries and strawberries, buy fresh fruit based on the season).
  • Eggs
  • Oats (Quick breakfast and great for baking recipes)
  • Frozen Chicken (Tenderloins are my favorite)
  • Frozen fish (wild caught is the best option if it’s in your budget)
  • Pantry items (like coconut spray, seasonings {Paprika, Garlic Powder, Onion Powder, Cinnamon are a few I use ALL the time}, hemp/chia/flax seeds, etc)

3. Choose your least busiest day to prep your food for the week

Screen Shot 2015-04-10 at 7.14.52 PMPick one day to prepare the bulk of your food for the week. I prefer Sundays, but you do you, BB. Then, just to maintain meal freshness, I  do another cooking session in the middle of the week (I pick Wednesday) to refill. It keeps those meats fresh, you know? My carbs and veggies seem to hold up just fine during the whole week though, so that’s a HUGE blessing.

Follow the recipes you choose for each of your “staples”. (i.e. Marinades for proteins, seasonings for vegetables, and carbs for the week).

Remember, you can use the “staples” you cook to to make things on nights you’re home and have time to cook. You could mix them in stir-fry, vegetable scrambles, pizza toppings, salads, etc. Mix and match “staples” with what you’re craving in the moment. It takes the guesswork—and preparation work—out of meal planning.

I like to start prepping my carbs because it always takes the most time. They’re nice to have cooking while I work on the meats and veggies).

An optional bonus PRO tip: Package meals beforehand in storage containers so you can grab and go easily and quickly. Put containers in your refrigerator until eaten.. OR if you don’t like the feeling of “leftovers” you CAN preserve the freshness of your meals. Freeze after preparing and defrost in the refrigerator the night before consuming.

4. 3 Example Meal Plan Days.

Day 1

  • Meal 1: Cinnamon Roll Oatmeal
  • AM Workout
  • Meal 2: Protein Shake with Dark Berries
  • Meal 3: Baked Honey Mustard Chicken
  • Meal 4: No bake energy bites
  • Meal 5: Chicken Fajita Stuffed Peppers

Day 2

  • Meal 1: Egg White Cups
  • AM Workout
  • Meal 2: Protein Shake with Fruit of Choice
  • Meal 3: Lime Grilled Chicken
  • Meal 4: Guacamole Bruschetta
  • Meal 5: Personal Portobello Pizza

Day 3:

  • Meal 1: Turkey Omelet Roll-ups
  • Rest Day
  • Meal 2: Protein Shake with Fruit of Choice
  • Meal 3: Turkey Avocado wraps
  • Meal 4: Roasted chickpeas
  • Meal 5: Bacon Wrapped Chicken Tenders

I hope you learned THE MOST about meal prepping from this post, bb.

If you want to really transform your body as fast and hassle free as possible, this already-done-for-you plan is EXACTLY what you’re looking for. A structured meal plan is what really helped me get over the hopelessness of not seeing results and that’s when my body started to transform.

If you didn’t know already, I have a meal plan that you can follow EACH WEEK, with SIMPLE & DELICIOUS recipes, food prep and daily menus. In fact it’s that same kind of meal plan that has helped hundreds of people lose the weight. It’s full of fat burning recipes that you and your family will love. And don’t worry… this is no diet. I will show you exactly how to be fit while eating the most amazing food ever… (Protein Pancakes, Pizza, Nice Cream… seriously you won’t even crave junk food again) This plan has changed the lives and bodies of thousands of people and I invite you to join them.

SO!! If you are ready to learn how to meal plan DELICIOUS food that you will fall in love with, get 50+ recipes (green smoothies, breakfasts, sides, lunch, dinner and desserts), an easy to use, COMPLETE meal plan, and a nutrition guide to learn fat burning eating habits check out my 15-Day Food Makeover program Click Here to learn more! 

If you learned valuable info from this article, share it with a friend who could benefit too! Also, if you have a questions or comments, please post them below – I’d love to hear from you and answer your questions!


  • Bre

    Reply Reply July 1, 2015

    Do you post the recipes for any of your meal plan suggestions?

  • Noel

    Reply Reply July 28, 2015

    Do you have a meal/cookbook. I like reading and looking at cookbooks. Or planing on doing one anytime soon.

  • Joann

    Reply Reply August 13, 2015

    Is it better to eat/drink protein shake before or after workout. I read that you should eat within 1 hour after workout as your metabolism is still in high gear,

    • [email protected]

      Reply Reply August 18, 2015

      Hi Joann! Yes, I aim to drink protein within 30 minutes of a workout to take advantage of when your in a highly metabolic state where your muscles are broken down and need to be replenished with protein to help them recover. To optimize it more you could do a shake before the workout to make sure that protein is in your system.
      If your looking for a good whey shake I highly recommend Dymatize Elite All Natural! http://bit.ly/allnatural-elite
      If you need a meal replacement shake for extra nutrition I recommend the IdealShake! http://bit.ly/Ideal-shake

  • Sandy

    Reply Reply September 24, 2015

    I just have to say I love what your doing helping people and how your doing it. FREE FOR everyone. That’s very generous of you and thank you. Your adorable!!! GOD BLESS

    • [email protected]

      Reply Reply September 24, 2015

      Thank you so much! That means so much to me and makes it all the more worth it! I do this for you guys because I believe health is the gateway to living your potential! 😀

  • Delaney

    Reply Reply October 12, 2015

    Thanks for all the great info. You are fabulous!
    I eat well but not nearly enough protein from the example meals you gave us.
    My question to you is what about a glass of wine? Is that going to put me back?

    • [email protected]

      Reply Reply October 12, 2015

      Hi Delaney! You want to make sure to get 1 gram of protein per lb of bodyweight to maximize fat loss. If you’re having trouble getting that much protein in your daily diet make sure to have a balanced meal plan… That always helps me get the right macros. Also, I would avoid wine. If that’s too difficult for your lifestyle I would just make sure to do it in moderation (2 glasses max) and choose red over white wine. Any other questions let me know! 🙂

  • Alicia Sahagun

    Reply Reply May 20, 2016

    interested in getting tip and ideas. THANKS

  • Michelle

    Reply Reply May 24, 2016

    I’m lactose intolerant, what can I use instead of Whey powder ?

  • Judy

    Reply Reply June 7, 2016

    Looks so doable. Thinking about getting meal plan. Takes the guess work out

  • Monica

    Reply Reply June 14, 2016

    Thanks for sharing! Wondering what protein shake and smoothie you use and how they’re made. Thanks again!

  • Dell

    Reply Reply June 18, 2016


    I notice a lack of red meat in your suggestions, is there a reason for this, I only ask as red meat is really important in our family due to being prone to iron deficiencies

  • Raman

    Reply Reply June 30, 2016

    Hi, Do you have meal plan or receipes for vegetarians?? I am pure vegetarian even I don’t eat egg. I am 27 year old female. Weight around 67 kg. I want to lose belly fat. Thanks in advance

  • Natasha

    Reply Reply July 7, 2016

    I see fruit on there a lot. Since fruit is high in sugar, shouldn’t I avoid it? What is the lowest sugar fruit and how can you get it sugar rating on fruit?? Tried to google it but none are what I’m looking for.

    • Kristie Teer

      Reply Reply July 9, 2016

      The sugar found in fruits are natural sugars so no, you do not have to avoid them. However, you should eat them in moderation. Here is a link to some information on fruits that are low in sugar. The avocado is a source of good fat – so moderation 🙂

  • cathy

    Reply Reply July 25, 2016

    i do not eat any greens, or sweet potoatos. what can i eat?? i do like salads.

    • Kristie Teer

      Reply Reply July 25, 2016

      Hi Cathy, there are lots of things you can eat – legumes, nuts, seeds, whole grains, oats, lean meat, fish, chicken, Turkey, fruits and vegetables that don’t include greens.

  • Ashley

    Reply Reply August 8, 2016

    Is coffee allowed on detox days??

    • Kristie Teer

      Reply Reply August 9, 2016

      Hi Ashley

      No coffee on detox days.

  • Caitriona Clucas

    Reply Reply January 4, 2017

    Is there a calorie limit each day? Seems like a lot of food!

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