Fit by 50 – Week 37: Prepping for health


In an effort to make things as easy as possible, I spent a day meal prepping, not only for myself, but my family, mainly my better half. I’ve decided simply to implement clean eating, which, to me, means eating whole foods. I’ll track my foods with my phone app, and try to remain in my allotted calorie count of 1500 calories. (But won’t berate myself  or get stressed for going over)

Update on tracking

Before I get to to meal prep, a quick update on my tracking goal. A confession, I hate tracking food, almost as much as I hate to exercise. That said, I’ve done the research and know it works. I struggled during the first days. I would track the first 2 meals, but struggled with snacks. The key to tracking is logging EVERYTHING. Mainly, I struggled sticking with the 1500 calorie budget. If I went over, even by a small amount, I stopped logging that day. Then, it occurred to me, sticking to the calorie budget wasn’t the main goal, TRACKING THE FOOD was the main goal. I’m trying to get myself in the habit of tracking ALL my food. So that’s what I did. I forgot about the calorie budget and just tracked my food, all of it. So, I have tracked for 5 straight days, sticking to my intermittent fasting, averaging 1980 calories per day. Guess what? I lost 1.2 pounds this week, even though I went over my calorie budget!

Meal prepping






I spent one long day prepping for the upcoming week. I prepped the following:

  • hard boiled eggs (for snacking)
  •  1 ounce raw mixed nuts packs (for snacking)






  •  Cherry nut overnight oats (breakfast)
  •  smoothie packs (breakfast)
  • mason jar salads – 2 salmon and 2 chicken
  •  Roasted salmon w/ sweet potato and broccolini
  •  Sweet potato and beef hash with cauliflower rice
  • Cilantro lime chicken with cauliflower rice

Here’s what I did:







I made 9 smoothie packs using greens (collard greens and 2 different types of kale) and frozen fruit I had on hand. Each pack contains 1 frozen banana, 1 cup of organic frozen fruit and 2 cups of greens. The packs will be kept in the freezer until I’m ready to make a smoothie. When I make the smoothie, I’ll add the remaining ingredients as indicated in the chart above.

Overnight oats:






I made 4 servings of cherry nut overnight oats. Again, I used what was on hand. I had frozen cherries and used that. In each jar:

The base recipe:

  • 2/3 cup rolled oats
  • 2/3 cup almond milk
  • 1/2 cup organic plain greek whole milk yogurt
  • 2 tablespoons maple syrup
  • 1/2 tsp vanilla
  • 1/2 tsp cinnamon

On top of that:

  • 1/2 cup frozen cherries
  • 1/2 ounce chopped mixed raw nuts

Mason jar salads:






For the salads, I followed the chart above, working from the bottom up as follows:

  • 3 Tbls. Italian dressing
  • chopped broccoli
  • chopped green pepper
  • chopped zucchini
  • chopped yellow squash
  • 2 handfuls of mixed salad greens
  • 2 with chicken and 2 with wild salmon

You can shake it up and eat it in the jar OR dump it into a bowl or on a plate and enjoy!

Main recipes:






I found the recipes at the following article: Clean eating meal prep recipes

This article includes links to 9 different clean eating meal prep recipes. Here are the ones I made

  • Ground beef zucchini sweet potato skillet – I browned the beef, then added the remaining ingredients and put it in the oven (425 degrees) until the veggies were cooked and sweet potatoes were tender. Served with cauliflower rice.IMG_1485

    • 1 pound 100% grass fed ground beef
    • 1/2 cup onion (chopped)
    • 1/2 cup green pepper (chopped)
    • 2 1/2 cups diced sweet potato
    • 1/2 beef bone broth (I used Kettle and Fire)
    • 1/3 cup organic tomato sauce
    • 1 tsp organic mustard
    • 1 medium zucchini (quartered and sliced)
    • 1 tsp Italian seasoning
    • salt and pepper
    • cauliflower rice (I used left over cauliflower rice from another meal prep recipe
  • Lemon roasted salmon with sweet potatoes and broccolini. – The diced sweet potatoes were drizzled with oil, cumin added, and salt/pepper to taste. I roasted the potatoes for 15 minutes at 425 degrees. Then tossed them, and returned them to the oven with the salmon and broccolini and baked for 10 more minutes. Or til everything is to your desired doneness. The salmon was covered with the lemon-butter sauce. IMG_1484
    • 2 medium sweet potatoes – diced
      • salt and pepper
      • 1/2 tsp cumin
      • olive oil
    • 4 cups broccolini (broccoli florets would work too)
    • 12 ounces wild salmon ( I used sockeye salmon)
    • Lemon-butter sauce
      • 1 tbl butter
      • 2 tbls lemon juice
      • 1/2 tsp Italian seasoning
  • Cilantro lime chicken with cauliflower riceChicken– After seasoning both sides with salt and pepper, I simply baked 1 pound of pasture raised chicken breast til done. Removed it from the oven to cool. Once cooled, I chopped it and placed it in a bowl. While that was happening, I made the cauliflower rice, as follows: I added the riced cauliflower and the spices to a hot/oiled pan and cooked for 5 minutes, then added the black beans. For the dressing – I simply mixed all the ingredients together and poured it over the chopped chicken. Serve chicken with cauliflower rice, tomatoes and avocado. IMG_1486
    • 1 pound boneless, skinless chicken breast
      • olive oil
      • salt and pepper
    • dressing
      • 1/4 lime juice
      • 1/3 cup finely chopped cilantro
      • 2 teaspoons minced garlic
      • 1/8 tsp salt
      • 1/2 tsp honey
    • Cauliflower rice – (I made extra and adjusted the spices accordingly)
      • olive oil
      • 3 cups riced cauliflower (I used 4 cups)
      • 2 tsp garlic powder
      • 1 tsp cumin
      • 1/8 tsp salt
      • 1 can black beans (recipe called for 1/2 cup, but I added extra)
      • 1/4 cup red onion


Closing thoughts

Clean eating | it comes naturally blog

There you have it, my meal prepping for this week, and clean eating is in full force. Now I have no excuses. Even if I don’t feel well, healthy food is right at my finger tips.

Until next time…Namaste my friends


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