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Weekly Food Prep

Food PrepWhitney Carlson37 Comments

UPDATE: Due to popular demand, we now have a Food Prep eBook available!

A lot of you have asked questions about clean food prep.  It is exactly what it sounds like...you prep all of your food for the week at one time.  It may seem overwhelming but it is so worth it (trust me!).  It will take a few hours out of your day, but you will not have to worry about any of your meals for the rest of the week (this is the best way to stay on track).  Most families could probably get away with one food prep per week, but we do two per week (one on Sunday & a smaller one on Wednesday/Thursday) because both of us eat clean & both of us eat a lot of food (especially Scott)!

Most of you are probably like us...You work full time & you are exhausted when you get home from work.  If this describes you then the clean eating lifestyle is what you need! Both Scott & I work full time.  We also spend a lot of time in the gym & on this blog. This leaves very little time each day to cook dinner (unless we want to eat dinner at nine each night!).  This means that prepping our food in advance is imperative for us to stay on track.  When you have your food prepared in advance you have no excuse or reason to drive-thru somewhere or grab that donut at work.  Even if your food prep day isn't Sunday, set aside one day per week that is convenient for you to prep your food.  In my opinion, this is the MOST IMPORTANT step in eating clean.

All you have to do is pick a breakfast recipe, lunch recipe & dinner recipe that you like & batch cook them all at one time!

Below are a few examples of our food prep.  Hopefully this will give you some ideas!

Do you have a friend interested in the clean eating lifestyle?  Get together & prep your food! It makes it more fun!  The picture above is of me & my friend, Anna, after killing a Sunday food prep!  :-)

I hope this helps!

Here is another post about our Sunday Food Prep.

* Be sure to check out our Getting Started and Food Prep eBooks here.

- Whitney

He and She Prep: Sunday Cooking!

Food PrepWhitney Carlson22 Comments

After a long day of cooking (and cleaning) yesterday our food has been prepped for the week!  We made salsa chicken, Jamie Eason's Monster Meatloaf, Jamie Eason's Protein Bars, black beans, brown rice, quinoa, steel cut oats, boiled eggs & cut up all of our veggies for the week!  We may have to boil some more eggs & make more brown rice & black beans towards the middle of the week but other than that we are ready to tackle the work week!  Check out our food below...it takes up our entire kitchen table!  Interested in what we eat?  Read about our daily food here.

How do you prepare for the week ahead?

Here is another example of our food prep.

* Be sure to check out our Getting Started and Food Prep eBooks here.

- Whitney

Our Daily Food: Scott and Whitney

Food PrepWhitney Carlson115 Comments
Wash, chop, and divide your veggies for the week! | He and She Eat Clean

One of the questions we get asked the most is what do you eat?  We basically eat the same things each day with a little bit of variation.  Below is what we eat during the week. On the weekend we try to introduce new things such as bison and fish.

We prepare all of our food for the work week on Sunday (boiled eggs, homemade protein bars, chili, chicken muffins, black beans, brown rice, salsa chicken, veggies, etc).  We eat every 2-3 hours and most meals contain protein and complex carbohydrates.  Preparation is the most important thing when it comes to eating clean.  We also weigh and measure everything we eat.

UPDATE:  We eat this way because we love it.  This is what works for us.  If you read "Our Story" you will notice that we both work full time.  We are usually gone from 7 AM - 8 PM. So instead of making excuses & grabbing fast food each day we prepare in advance because we literally have no time to cook dinner each night.  Some seem to be missing the point.  There are A LOT of options when it comes to clean eating.  The goal is to pair a lean protein with a complex carbohydrate.  Which one you eat is your choice.  These meals are actually a little out-dated for us & we will be posting updated ones soon.  You can tell by our recipe page on this blog that we actually have a lot of variety in our food.

Scott works in an office all day which makes it easy for him to eat all of his meals on time.

His meals usually look like this (he also has one serving of healthy fat per day):

Meal 1 (7 AM)

Meal 2 (10 AM)

Meal 3 (1 PM)

Meal 4 (3 PM)

GYM (5:30 PM – 7 PM)

Meal 5 (6 PM) DURING WORKOUT

Meal 6 (8 PM) POST WORKOUT

Meal 7 (10 PM)

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Whitney is in a car for most of the day.  This means she can usually eat on time but must have food that is decent to eat cold.  She packs a cooler each day to ensure she is prepared for all of her meals.

Her meals look like this (she also has one serving of healthy fat per day):

Meal 1 (7 AM)

Meal 2 (10 AM)

Meal 3 (1 PM)

  • Salsa Chicken
  • Rice, Black Beans, Quinoa, Baked Sweet Potato “Fries” OR Couscous
  • Veggies

Meal 4 (4 PM)

GYM (5:30 PM – 7 PM)

Meal 5 (7:15 PM or as soon as she gets home from the gym)

  • 3-Bean Turkey Chili (Jamie Eason’s Recipe) OR Protein Shake with ½ a Banana
  • Veggies

Meal 6 (10 PM)

** The photo above gives you a quick snapshot of her meals (not pictured are meals 5 & 6).

We eat like this because we spend time in the gym. Even though it is clean food you can still overeat! Remember, this is a lifestyle and not a diet.

Good luck with your journey and keep eating clean!

- Scott & Whitney