Meal Prep Diary: Week 1 Brown Rice Pasta, Chicken, Salmon and More!

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This will be an ongoing series of meal prep blog posts. Instead of listing them by date they will simply be by number so you can follow along or jump in and do one at anytime.

Meal Prep Diary Week # 1

Brown Rice Pasta, Chicken, Salmon, cottage cheese and More! This week was all about adding some fruits into my diet and making some quick lunches that I can take to work and heat up in the microwave. I make all of my dinners fresh when i get home at night, but during the day I have to have my food prepared or I can’t stay on track. Sure there are places to grab some “healthier” meals nearby but i don’t really trust eating out for lunch or breakfast. I never know what is being put in my food or what it is seasoned with. This week it was all about good carbs, healthy fats and high protein (as always!) I highly recommend getting yourself some meal prep food containers to help keep it all neat and organized.


On my list for this week’s meal prep:

Snacks: Quest Protein bars (a mix of flavors), fresh fruit (apples, oranges, black berries)

Breakfast/Morning: No salt cottage cheese, natural peanut butter, egg whites and spinach omelettes

Lunches: grilled chicken boobs (breast lol), asparagus spears, brown rice pasta with spinach and homemade pasta sauce with ground turkey

Protein Shakes: bananas, BodyTech Strawberries & Cream protein powder


Pasta is not the devil!!! Brown rice pasta is made from ground brown rice, instead of wheat. This makes the noodles gluten-free and perfectly suitable for you if you have celiac disease.


Don’t fear pasta, especially this one by Tinkyada. It is brown rice pasta so I subbed it in instead of having brown rice all week which can be boring! This made for a great dish because I made some homemade pasta sauce with organic diced tomatoes, seasonings, spinach and some ground turkey. It comes out super soft and tastes so good when you are craving some pasta! I picked it up in Shop Rite and love to throw in some spinach and vegetables and ground chicken!

IMG_3573.JPGYou can never go wrong with the basics: baked or grilled asparagus spears with olive oil and Mrs. Dash Italian Seasonings and some grilled chicken. This is a staple in my meal prep. Sometimes I get bored of the flavor so I add in bbq sauce sometimes by Walden Farms (love their condiments and sauces so much!)


I made sure to get lots of fruit this week since I want to start to make a green smoothie a day. I have never been a huge fan of them, but since I love my Nutribullet I figure I should start. I have some spinach to use and of course apples, oranges and blackberries to test it out to see how it goes. Even if I attempt 1 small one a day that will be good. Then i will work may way up to adding some other ingredients like kale, ginger and other veggies. I am a protein shake kinda girl so it may take some time and some trials lol.


For snacks I always have a few Quest Protein Bars with me when I get hungry. They are high in protein (20-21 grams per bar) and high in fiber (17-18 grams per bar) so they keep me feeling full between meals if I don’t have access to my meals. I like the following flavors best: strawberry cheesecake, apple pie, chocolate chip cookie dough and double chocolate chunk. BUY HERE

For dinner options I always get salmon and chicken and let it marinate in a container until I am ready to cook it. Salmon is a easy one to prepare; I use some olive oil, lemon juice and Mrs. Dash seasonings and cook it within 2-3 days. I bake it in the oven and it’s delicious and so good for you!


The struggle is real: when you start meal prepping be prepared to dedicate an entire area of your kitchen cabinets to the massive amounts of Tupperware you will accumulate. You will need all kinds of sizes for your preps so be prepared!


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