OMG. BTW. Need 411. IMHO. U in?

What in the world am I talking about?

Communication! Woot!

Some of you don’t have FB. (It’s 2015 friends. Even if you don’t like FB it’s a great way to get information from your loving gym. A.K.A CrossFit Family. #canIgetawhatwhat)

Enter “Group Me.” Please-oh-please download the ap on your phone. There is a VCCF group now just for our gym and for announcements. It will not be a chat room unless you make it one. And then I’m pretty sure people will start muting it, so please just keep it for announcements only.

https://groupme.com/sms

Or you can text 541-626-5303 and we can add u.

Can’t wait to try this out, I think it will be great.

 

 

I prep, you prep, we all prep!

Let’s talk meal prep.

Wait. Are you on IG? Do we follow each other? CourtneyWise5. Usually I post about food.

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And the random family shenanigan: IMG_1662 #HMH

SO, down to business. Meal prep is daunting, huh? Figure out if you are a one day prepper or a 2 day prepper. I’m a Sunday and Wednesday kind of gal. #MathProblems

The meal plan below can work for either, but you should always eat your fish first. Leftover fish is not great, so it should at least be fresh. Try saying “fresh fish first.” It’s kind of hard.

You are going to eat chicken 5 times.  So, depending on how big your meat portions you need to count how many breasts to buy. Then buy a steak– because you deserve it. And buy salmon and ground turkey. Expensive to buy all this meat? Yup. But not any more expensive than your $3.00 a box cereal and $5.00 sandwich from Subway. Word.

Guidelines:

* Grab the largest head of cabbage. All chopped up should give you 4 cups if not more.

* I eat broccoli every day. Twice a day. It works for me. Buy what green veggies you like and force yourself to eat it. Be creative with spices. I put hot sauce on everything. Here’s proof:

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* Turkey tacos: buy tortillas (preferably the low carb options with the least ingredients) and stuff with tons of veggies and salsa. Cheese and avocado are toppings, not fillers. IMG_1625

* Grill chicken, burgers and salmon together. Also wrap broccoli in foil after putting tons of seasoning with a bit of olive oil and throw on grill with sweet potatoes.

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* Then the only things left to do is brown your ground turkey which you should season heavily because it’s totally bland and stick your cabbage in the crock pot. Lastly, Make “overnight” oats a mainstay and put your breakfast in separate containers. 1 cup oats, 1/2 c blueberries and your milk of your choice– do this 5 times and you never have to think about breakfast.

* Your kids will help. And likely eat what you are making.

* Put spoons in your purse or gym bag. If you meal prep, you eat on the go. Eating with your hands is totally primal but not suggested. =)

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You will never be hungry. #Fridgie

Ahem… selfie + refrigerator

Duh.

 

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* Sometimes you miss count and your meals are random compilations of fresh stuff you have prepped. Whatever works. At least I’m not eating out.

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Monday:

Oatmeal, protein powder, 1 TBSP peanut butter

Grilled chicken over cabbage with BBQ sauce (1 tbsp)

Grilled chicken, rice, grilled veggies

Snacks: apple, 2 boiled eggs

*If you’re watching your fat content, just eat egg whites. If you’re not, eat up.

Tuesday:

Oatmeal, protein, powder 1 TBSP peanut butter

Leftover chicken over cabbage w BBQ sauce (1 tbsp)

Turkey Tacos topped with avocado and lots of salsa or hot sauce

Wednesday:

Oatmeal, protein powder, 1 TBSP peanut butter

Turkey Tacos topped with avocado and lots of salsa or hot sauce

Steak, grilled veggies, sweet potato topped with coconut butter or real butter

Snack: 2 rice cakes, boiled egg whites

Thursday:

Oatmeal, protein powder, 1 TBSP peanut butter

Turkey Tacos topped with avocado and lots of salsa or hot sauce

Grilled chicken, grilled veggies onto of a salad with your choice dressing and side of rice

Snack: Apple or two rice cakes, boiled egg

Friday:

Oatmeal, protein powder, 1 TBSP peanut butter

Ground turkey over cabbage w BBQ sauce (1tbsp)

Apple, peanut butter

Go out to eat, have one cheat item.

Saturday:

2 egg omelet plus 1 egg white with tons of veggies

Leftover grilled chicken from the week, whatever veggies are left over

“Hamburger Salad” ground beef, crumbled or chopped up over a huge salad topped with red onion, pickles, 2 strips of bacon, 2 tbsp cheese, tomato slices and 1 tbsp mayonnaise and a few slices of avocado.

Snack: boiled egg, apple peanut butter

Sunday:

Oatmeal, protein powder, 1 tbsp peanut butter

Sweet potato, ground beef burger with no bun and side of broccoli

Salmon with sweet potato and veggies or rice

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Is this helpful? You should post pics on Vette City CrossFit Facebook page if you meal prep. Boom.