It's Food Prep Sunday again! The weeks seem to go by so fast! We've talked about food prep many times before but we wanted to give you a quick peek into our fridge (pantry coming soon!).

We usually do our grocery shopping on Saturday or Sunday morning so that our fridge is stocked with the items we need for food prep. You can view our grocery list here and also get food prep tips and tricks in our Food Prep eBook here.

Stock your fridge with lean protein (chicken, lean turkey), complex carbohydrates (brown rice, sweet potatoes {after cooked}), healthy fats (natural peanut butter), and organic fruits and vegetables so you will have healthy meals to last the whole week!

Below is a list of items that we always keep on hand in our fridge.

Organic Eggs
Cartons of Pasteurized Liquid Eggs Whites (added to protein shakes for extra protein)
Unsweetened Almond Milk
Natural Peanut Butter
Greek Yogurt
Organic Spinach

Below is what is on our food prep menu for today.

As we have stated before, everyone is different so the amount of food you will need to cook will vary. Below are some guidelines from our Food Prep eBook to help you can plan on how much to prep.

1. Plan your needs based off the fact that you will eat every 2-3 hours and DO NOT skip meals.

2. Meals should be between 200-400 calories depending on personal caloric need.

3. Each meal should consist of a lean protein, complex carbohydrates, and vegetables. It is also recommended to get 2-3 servings of healthy fats per day.

Turn your favorite music up and get to prepping!

He and She Food Prep

January 5, 2014Food PrepWhitney CarlsonComment

Food Prep! It's a popular subject!

We've received a lot of questions lately regarding food prep. Since it is one of our frequently asked questions we wrote an eBook on the subject but wanted to give you some tips here too!

We normally do our food prep on Sundays so that we have all of our food prepared for the week ahead. Food prep might seem like a daunting task at first because it does take some trial and error but it is a huge time saver during the week. I've actually come to enjoy my food prep time in the kitchen and look forward to it!

The first step, of course, is to clean out your refrigerator and go grocery shopping! Next, you will need to pick a few recipes that you want to make that your whole family (or just yourself) can enjoy. This will take trial and error and could be difficult depending on if you have picky eaters or not. We suggest browsing our recipe pages and choosing one crock pot recipe, one skillet recipe, and one baked chicken recipe. Don't forget about your veggies and sides for the week. Depending on your schedule, you might want to make breakfast, lunch, and dinner in advance or just breakfast and lunch if you will be home and can make dinner. Try food prep for the month of January and you will find you have time in the evenings to fit in a workout or spend more time with your family.

Below are links to the recipes in the picture:

Salsa Chicken

Monster Meatloaf

Sweet Potato Cubes

Homemade Protein Bars

Honey Chipotle Ground Chicken

Clean Eat Treat :: It's Cookie Time!

September 26, 2012Recipe RoundupWhitney Carlson5 Comments

Craving cookies lately? You are not alone! We love to reward our efforts in clean eating and at the gym with a little treat now and then - and even better, it's guilt free! Here are 4 of our favorite cookie (and cookie dough) recipes... we hope they will be yours too!