Sunday Food Prep

Happy Sunday friends! I hope you are all enjoying some rest and relaxation before getting back into the grind of the week. If you are like me, Sunday means meal prep day. During the week there are so many things going on: rushing back and forth to work, traffic, families, and other responsibilities or opportunities. All of these things make cooking during the week hard. In order to be healthy, lose weight, feed your muscles, and reach your goals, proper nutrition is one of the most important aspects to success.

food prep

In order to keep my metabolism going, I try to eat every 2-3 hours and fill up on smaller meals rather than waiting for 2 or 3 large feeding times during the day. I always start my day with a healthy breakfast and try to drink at least 6-8 glasses of water throughout the day. With all that eating, food has to be readily available so I can grab it on the go and fit it into my schedule. I will usually spend Sunday making a few different kinds of protein, a few different cooked veggies or side dishes, and making sure I have an ample amount of fresh fruit and other snack staples on hand.

So what does a day of eating look like for me?

Breakfast: ¾ cup of liquid egg whites, either scrambled with a tbsp. of shredded low-fat cheese melted on top or made into an omelet with ¼ shredded low-fat cheese, and oatmeal or fat-free yogurt

Morning snack: either oatmeal or yogurt (depending on what I had for breakfast) and a serving of fruit

Lunch: 2-3 ounces of lean protein with one or two servings of veggies

Afternoon snack: 2-3 ounces of protein or a half cup of low-fat cottage cheese and a serving of veggies or fruit

Dinner: 2-3 ounces of lean protein and one or two servings of veggies

After dinner: I eat only if I am still hungry. This meal depends completely on how well I’ve done the rest of the day, where my macronutrient values are sitting for the day, how many calories I have left for the day, and how long I will be up until bed. I might have a protein shake, popcorn, Dole chocolate covered strawberries, string cheese, or some other small snack to keep me full overnight.

Due to all of this eating, I spend a lot of time looking for quality recipes I can come back to time and time again. I look for recipes that are healthy, quick, easy, and involve foods I like. Part of living a healthy lifestyle is finding healthy foods you like and embracing those foods. One of my all-time favorite websites for healthy recipes is The recipe I am sharing today comes from SkinnyTaste and is in no way an original recipe of mine. Gina, the mastermind at, always seems to come up with flavorful recipes that are easy and quick. Anytime I have made one of her recipes for my friends or family, they have loved the food so much that they didn’t even realize how healthy it was until I told them.

The one recipe I have been craving non-stop lately is Zucchini Tots. Fresh zucchini, shredded cheese, egg, breadcrumbs, what’s not to like? These babies are fresh, delicious, and satisfying. I have played around with this recipe and used cooked quinoa instead of breadcrumbs to increase the protein and cut back on the gluten, and it turned out just as great as the original. Run to the kitchen immediately and make some zucchini tots for the week, you will not be disappointed!


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