Tips for Healthy Meal Planning and Prep

By Annie Berryhill

You have decided to eat healthy, yeah for you! In my experience, eating healthy is  the most important thing you can do for health and weight management.

But the "How To" of meal planning is often a challenge for some people to tackle.

It doesn't have to be a challenge, if you take some time to prepare and plan.For a healthy eating plan, you will be eating and preparing more fresh food, as opposed to packaged and processed food so naturally, you will need a little more brain power. But the payoff will be huge in terms of energy, sticking to your program and ease of use once you prepare!

This will take some getting used to, but don't worry. I am here to share some easy ways to plan out your healthy meals to help insure success on your eating health quest!

The way I coach my clients is to eat a balanced, personalized formula and ratio of Carbs, Fat and Protein to get to their goals.

I advise them also to select fresh food, organic and grass-fed if possible. No processed grains like bread, pasta, rice, oatmeal, quinoa, little or no dairy, and only fruit in the melon and berry family.


4 Recipes+ 4 Servings each= 4 Days of meals

 

Once you get over having to have breakfast food only for breakfast, the world of possibilities opens up for you. But, this is only a skeleton to keep things interesting. It is easily reshuffled to account for time of day, food desires, etc.

 

Meals Day 1
Day 2
Day 3
Day 4
B
Egg Cups + Avo, Salsa

Chicken Sausage +

Froz Bluberries+

Coconut milk

Sausage/Peppers

/Sauce

Salmon Cakes & Sweet Potatoes
L Salmon Cakes & Sweet Potatoes Egg Cups + Avo,Salsa

Chicken Sausage +Froz Berries

+Coconut Milk

Sausage/Pepper

/Sauce

D

Sausage/Peppers/

Sauce

Salmon Cakes & Sweet Potatoes Egg Cups + Avo,Salsa

Chicken Sausage +Froz Berries

+Coconut Milk


PWO/Meal 4

Chicken Sausage +

Froz Berries+

Coconut Milk

Sausage/Peppers

/Sauce

Salmon Cakes & Sweet Potatoes Egg Cups + Avo, Salsa

 

Shopping List

Proteins:

  • 2 lbs Chicken breast (sliced and grilled, seasoned)
  • 2 Cans of Canned Salmon
  • Chicken Sausages (8)- 2 per meal
  • Italian Sausages, Hot or Mild (8 total)
  • 1 dozen eggs


Carbs:

  • 4 Avocados
  • 2 big bundles of Fresh Spinach, washed
  • Frozen Organic Blueberries
  • 2 Med sized Sweet Potatoes or Yams, Baked
  • 1 Pint of Strawberries,Sliced
  • 6 Varied colored Bell Peppers, sliced thinly and sauteed in coconut oil
  • 2 Sweet Onions, Sliced, Browned or grilled
  • 2 lemons
  • Asparagus, zucchini, -favorite veggies for egg cups

Fats

  • 4-5 Avocado
  • Almond Flour
  • Coconut Milk (full strength)
  • Coconut Flour
  • Almonds
  • Walnuts
  • Olive Oil for dressings
  • Crumbled Bacon

Seasonings and Sauces:

  • Salt and Pepper
  • Salsa/ Pico de Gallo/Hot sauce
  • Balsamic vinegar
  • Dijon Mustard

The prep work is done on one day. This way all the cutting and prep and messing up the kitchen is completed at the same time. Yeah!

 

Here are some of the tools I bought at Wal-Mart to hold my meals.

They are glass, and around $4-$5 a piece (the rectangular ones are 4 qt)

I bet you would like the Recipes right about now!, To receive them please

POST A COMMENT IN THE BLOG COMMENT BOX (below)

The recipes will be sent to you pronto!

 

You are DESIGNED to live

LEAN – STRONG – HEALTHY!

Today is a good day to get started

 

Anne (Annie) Berryhill is a Crossfit Level 1 Trainer, athlete and competitor who owns and operates OC Fitness Revival in Orange County, CA.  

Her services include personal and group training, online nutrition classes and counseling, as well as providing incredible health-improving supplements to help people  to make the most out of what they've got. For more information, contact her via email anne@anneberryhill.com

11 Comments

  1. Heidi Crowley on July 15, 2011 at 6:25 am

    I enjoyed our talk on Wednesday!  i would love to get your recipes 🙂

  2. Sarah Zuckerman on July 15, 2011 at 7:17 am

    As I was saying…I’m really grateful to know you Anne. I am consistently impressed with your positive outlook, insight, and beauty. See you in a couple of weeks. And at some point, I’d like to sign up for Chava Chocolate

  3. Michelle D'Marco on July 15, 2011 at 8:05 am

    Anne, thank you so much for sharing this and reminding me to get back into the groove !!! I would love the recipes! Need to pull my workbook out "Making Friends with Food: by Anne Berryhill." Feeling very tired adjusting to English life and food again. I know this can help! thank you!! 

  4. mary on July 15, 2011 at 9:39 am

    This is great Anne!  Would love to get the recipes from you.  I know that prep goes a long way in ensuring you eat well during the week.  Especially when you rushed and feeling overwhelmed.  Lets you focus on other things when your food is set. 🙂
    Thanks!!

  5. Rolla on July 15, 2011 at 10:18 am

    Great post Anne! Please send recipes!!

  6. kristin soto on July 16, 2011 at 4:10 pm

    I would love to learn more about oc finess revival…I did a boot camp in san juan for over 2 years and it recently shut down:( Crossfit has always seemed appealing… Please send me some info on your business as long as these recipes!!!!

    • Annie B on July 17, 2011 at 10:54 am

      Hey Kristin…
      I sent you an email with the recipes and contact info! I would love to fill you in on what we have going on around here for fitness!

  7. ann p on August 1, 2011 at 3:12 pm

    Your site has a lot of interesting posts, please send me some recipes  🙂

  8. Nora fragoso on August 3, 2011 at 9:59 pm

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  9. ann p on August 4, 2011 at 10:07 am

    Your site has a lot of interesting posts, please send me some recipes 

  10. Victoria on August 19, 2011 at 10:33 am

    I'm ready to commit!  Pls. send recipes.
     
    Thanks

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