Saved by meal prep!

I have your meal prep solutions for next week. Here’s what you need to do:

  • Decide if you want 1 or 2 meals for lunches.
  • Decide if you want 1, 2 or 3 meals for dinner.
  • Decide which meals you want for which.
  • Bookmark this page for all the shopping, recipes & steps!

This week I actually meal prepped to take examples to my church. I don’t typically do this much of a variety! I am pretty skilled at reusing items in order to make the most of what I buy (#onabudget).

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What’s pictured?

  • Red chili
  • White lightning chili
  • Greek bowls
  • Taco bowls
  • Pinwheels
  • Sammiches

Let’s dig deeper.

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I’m from Texas so it took a long time for me to change my chili over to turkey and beans. In fact, I might’ve been excommunicated, I’m not sure. Nonetheless, having a healthy option that still feels comforting and is super tasty is a MUST for me for a healthy lifestyle.

Shopping list:

  • 1 lb ground turkey
  • 2 cans Black beans
  • 2 cans Chili beans
  • 2 cans diced tomatoes (I double that)
  • 2 onions
  • 1 bunch green onions
  • 2 large jalapeños
  • 2 cloves or 2 tsp minced garlic
  • 1 TBSP Chili powder (or 2 if you’re crazy)
  • 2 tsp Cumin
  • 2 tsp Oregano
  • Salt & Pepper to taste
  • Choose ONE accessory: Cheese or Greek Yogurt

Recipe:

  • Chop onions, jalapeños, garlic.
  • Dump in with ground turkey & a bit of olive oil. Brown.
  • Add beans, tomatoes, chili powder, cumin & oregano, salt & pepper.
  • Bring to boil, simmer for 30 minutes.
  • Serve with cheese, chopped green onions and/or tbsp of Greek yogurt.

Meal prep:

  • Put 1.5 cups of chili in microwave-proof container.
  • In a separate container, put ONE accessory (cheese or yogurt).
  • In a separate container, put 2 TBSP green onions.
  • Package all together in one lunch container.
  • This should make enough for you to meal prep for a week and freeze some for emergencies.

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This is one of my favorites of all time!! I had to make it today to use the rest of the chicken from the greek bowl chicken. But I always love to make it anyway.

Shopping list:

  • 1 lb chicken breasts
  • 2 cans great northern beans
  • 2 cans navy beans
  • 2 cans green chiles
  • 2 onions
  • 2 large jalapeños
  • 1 bunch cilantro
  • 2 cloves or 2 tsp minced garlic
  • 15 ounces chicken broth
  • 1 teaspoon garlic powder or minced garlic
  • 1/8 teaspoon ground red pepper (MUCH more if you’re crazy like me)
  • 1 tsp ground cumin
  • 1/2 tsp oregano
  • 1/2 tsp cilantro
  • Salt & Pepper to taste
  • Choose ONE accessory: Cheese or Greek Yogurt

Recipe:

  • Boil chicken.
  • Chop onions, jalapeños, garlic.
  • Sauté onion and garlic in hot oil.
  • Shred chicken using forks or stand mixer.
  • Stir in chicken, broth, and 2 cans great northern beans, 1 can navy beans.
  • Coarsely mash remaining can navy beans and stir into chicken mixture.
  • Bring to a boil, stirring often; cover, reduce heat to medium-low, and simmer, stirring occasionally, 10 minutes.
  • Add in spices.
  • Serve with cheese, chopped cilantro and/or tbsp of Greek yogurt.

Meal prep:

  • Put 1.5 cups of chili in microwave-proof container.
  • In a separate container, put ONE accessory (cheese or yogurt).
  • In a separate container, put 1 TBSP cilantro onions.
  • Package all together in one lunch container.
  • This should make enough for you to meal prep for a week and freeze some for emergencies.

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Greek. Meal. Bowls.

That’s fine. Say no more. I am on board.

In this particular situation, I’ve not photo’d the tzatziki sauce, but it will be in your recipe. I mean, it’s just a big bowl of Grecian goodness that will not leave you bored. At all. It is the more complicated of the bunch, but it’s not that bad. We can do this. I mean, we can’t take a photo without my housedress. But we can make and enjoy this.

Shopping list:

  • 1 lb chicken breasts
  • 2 cups cooked brown rice
  • 2 lbs grape tomatoes
  • 2 cucumbers
  • 1 red onion
  • Olive oil
  • Garlic
  • Lemon juice
  • 1 cup plain low fat greek yogurt
  • Pita bread
  • Red wine vinegar
  • Dried oregano
  • Dried dill
  • S&P

Recipe:

  • Chop chicken into small pieces. Place in container to marinade with 1/4 cup olive oil, 1 TBSP red wine vinegar, 1tsp oregano, 2 tsp garlic, 1 tsp lemon juice, Cook 2 cups brown rice according to packages.
  • Start/Cook rice according to package.
  • Next, make cucumber salad. Chop & slice 1 & 2/3 cucumbers. Thinly slice 1/2 red onion. Add in 1 TBSP lemon juice, 2 TBSP olive oil, 1 TBSP red wine vinegar, 2 cloves garlic, pressed & 1 tsp dried oregano. Refrigerate.
  • Next, make Tzatziki sauce: Mix 1 cup greek yogurt, 1/3 finely diced (or food processed) cucumber, 1 TBSP garlic, 1 TBSP dill, 1 TBSP lemon juice, salt & pepper. Refrigerate.
  • In hot oil, fry greek chicken mix until done to internal temp of 160.
  • Chop olives, red onion & tomatoes.
  • To make the tzatziki sauce, combine Greek yogurt, cucumber, garlic, dill, lemon juice, lemon zest and mint in a small bowl; season with salt and pepper, to taste. Drizzle with olive oil. Refrigerate for at least 10 minutes, allowing the flavors to meld; set aside.
    Divide rice into meal prep containers. Top with chicken, cucumber salad, tomatoes and tzatziki sauce.

Meal prep:

  • Put 1/5 chicken mixture in microwave-proof container.
  • Put 1/5 rice in microwave-proof container.
  • Using 5 small separate containers or baggies, put 1/5 cucumber salad mixture in microwave-proof container.
  • Using 5 small separate containers or baggies, put 1/5 tzatziki mixture in microwave-proof container.
  • Using 5 small separate containers or baggies, put 1/5 olives & tomatoes mixture in microwave-proof container.
  • Using 5 small separate containers or baggies, divide pita bread into 5 small servings.
  • Package all together into 5 separate lunch containers.

This is a fun lunch. It’s ambitious but whimsical. Who wouldn’t want to eat this? Fun pinwheels that are limited only by your imaginations, yummy fruits & veggies. A homemade trail mix that is simple yet will delight your taste buds.

Shopping list:

  • Wraps (either whole wheat or veggie wraps)
  • Deli meat
  • Cheese OR avocado
  • Greenest leafy veggie you can tolerate (Kale, spinach, romaine)
  • Tomato
  • Mustard or sugar free Italian dressing
  • Veggies of choice (shredded cucumber/carrot, pickles)
  • Berries of choice
  • Unsweetened or salted nuts of choice
  • Carrots
  • Sugar free peanut/almond butter

Meal prep:

  • Lay out 5 wraps. Only “prep” 1/2 of the wrap.
  • Drizzle small amount of mustard/dressing on the 1/2 side.
  • Place 4 pieces of deli meat on the 1/2 side.
  • On top of the meat, layer cheese/mashed avocado, spinach, tomatoes & veggies evenly.
  • Roll pinwheel from 1/2 side to clean side.
  • Cut in 1 inch sections.
  • Place pinwheels together in 5 separate meal prep containers.
  • Using 5 small separate containers or baggies, place 1 cup chopped carrots.
  • Using 5 small separate containers or baggies, combine about 10 nuts & 1 cup berries.
  • Scoop out 2 tsp peanut/almond butter into 5 separate containers.
  • Place pinwheels, carrots, nut butters, berry/nut mix together into 5 meal prep containers. Viola!

I’ve thrown this one in there for the person prepping for kids / unable to commit to based on time / food choices. It’s also SUPER budget friendly. EVERYONE can accomplish this. And it’s better than 99% of what you or your kids will get at school / restaurants. I mean…you CAN do this y’all. ZERO cooking required.

Shopping list:

  • Bread
  • No sugar nut butter
  • Low sugar jelly
  • Berries of choice
  • Pineapple
  • Carrots
  • Cucumber
  • Hummus

Meal prep:

  • Using two pieces of bread, make 5 PB&Js. Cut each into four triangles.
  • In a separate container, combine 5 1/3 cup berries & 1/3 cup pineapple portions.
  • In a separate container, put 5 2 TBSP hummus portions.
  • In a separate container, put 5 1/2 cup chopped carrots portions.
  • In a separate container, put 5 1/2 cup chopped cucumbers portions.
  • Package all together in one lunch container.

Can you ever go wrong with tacos? With burritos? I don’t think you can. In fact, my husband always compliments this meal!

Shopping list:

  • 1 lb ground turkey or beef
  • 2 TBSP tomato paste
  • 1 can/bag corn
  • 1 can/bag black beans
  • 3 tomatoes
  • 2 onions
  • 3 large jalapeños
  • 2 tomatoes
  • Brown rice
  • Cheese
  • 2 cloves or 2 tsp minced garlic
  • 1 tsp Chili powder (or WAY more if you’re crazy like me)
  • 1 tsp Oregano
  • Salt & Pepper to taste
  • Choose ONE accessory: Cheese or Greek Yogurt or Avocado
  • Optional Dressing: 2 TBSP Herdes salsa + 1 TBSP Mayo

Recipe:

  • Cook 2 cups brown rice according to packages.
  • Mince 3 tomatoes, 2 jalapeños, 1 onion. Add lime juice, Salt & pepper. Place in separate refrigerated container (this is Pico de gallo).
  • Chop 1 onion, 1 jalapeños, garlic.
  • Brown meat in hot oil. Add in & sauté jalapeños, onion and garlic.
  • Season with garlic, chili powder, oregano, S&P. Add in tomato paste. Mix evenly.
  • Sauté (or mix in to above) corn & black beans.
  • Shred cheese to equal 5 ounces or 1 & 1/4 cups (or dice 1 avocado).

Meal prep:

  • Put 1/5 meat mixture in microwave-proof container.
  • Put 1/5 rice in microwave-proof container. Add in corn / beans if needed.
  • Put 1/5 pico de gallo mixture in microwave-proof container.
  • Divide cheese, avocado or even 1 cup greek yogurt into 5 portions for accessories.
  • In a separate container, put ONE accessory (cheese or yogurt).
  • Add in 2 TBSP dressing for each meal if desired.
  • Package all together into 5 separate lunch containers.

Monday Motivational

Monday is a new opportunity to do what you want to do and be who you want to be.

You see, last week might not have gone the way you wanted. You might have slipped up. You might have messed up. But that’s okay, you’ve been give a fresh set of days this week. A fresh start. You can get it right this week.

You don’t have to hang your head in shame. You don’t have to wait for a new year, a new month, a new season.

Today is Monday. It’s your opportunity to do the things you want to do in order to become the person you want to be. Be grateful for the opportunity and then seize it!

Don’t wish for it, work for it

It’s Fierce Faith Friday over here in Jumpstart By Shana land. Today, I want you to think about people who you consider successful. People who have been successful in areas you want to be successful or that you’re also successful in. Consider relationships, finances, health.

Tell me, did they get there by accident? Or by diligence?

Tell me, are they lazy or hard workers?

One of my favorite sayings is “Don’t wish for it, work for it.” It’s awesome not because it’s kind of snarky (bonus) but because it empowers the reader. You can work for what you wish. That gives you an edge! That gives you hope!

I love it when I realize something I picked up on Pinterest actually comes from the Bible. When I was reading today’s devotional scripture I knew immediately that the don’t wish for it, work for it was was inspired by Proverbs 13:5.

Lazy people want much but get little, Proverbs 13_4 NLT (1)

Man I’ve been that lazy person in almost EVERY aspect of my life. Hoping for and wishing for change. Wanting to be fit, wanting to feel healthy and confident, wanting to not live paycheck to paycheck, wanting a better marriage.

I’ve been down the road of kind of trying but not really. And wondering why my house wasn’t clean. Why my kids were acting crazy. Why my finances were going nowhere. Why I was overweight and out of shape. Laziness! Not complete and utter laziness, sure. But definitely not HARD WORK. Like, really trying.

Hard work means a little sweat. A lot of effort. Diligence. Trying again and again. Not giving up.

So, yeah, it makes sense that hard work brings prosperity. And it applies to every aspect of life. When I try a little, I get little results. When I work really hard, I see the gains, the prosperity. Furthermore, when things feel like they’re slipping up in areas I’ve made progress, I realize it’s because I’ve gotten lazy.

–Quick note to say grace and seasons affect everything. We can’t win everything all the time and that’s okay. But we have to stay within grace and without excuses. Excuses = laziness.

When I feel my marriage isn’t the way I want it, I realize I’ve stopped doing the things I know I need to do. When I feel my pants getting tighter, I realize I’ve gotten lazy about eating and moving the right way. And, most of all, I’ve noticed when I feel anxious, depressed, unhappy, exhausted, tired, unable to go on…it’s because I’ve stopped leaning on God for power and energy. #duh

It’s a thing called the Israelite cycle. Bad choices, consequences, epiphany, work, prosperity. Have you experienced that before?

Fierce Faith Friday homework, answer 3 questions:

  1. In what areas have you seen that cycle at work in your life?
  2. In what areas have you applied hard work and seen prosperity?
  3. In what areas have you been lazy and seen little progress?

Home is where the health is

jumpstartbyshana.comLast summer I attended a health and fitness conference and I was blown away by the simplicity of the phrase that is my headline today. The speaker was talking about how the home is the center of health, which is absolutely true, in many ways.  I remember thinking about it quite a bit as I prepared to send the kiddos back to school. The home is the center of health in three key areas.

First and foremost, home is where sleep happens–or doesn’t. Sleep, to me, is probably the most important part of health we can control. It’s a building block for mental health as it reduces anxiety, spurs creativity and improves memory. It’s great for you physically as well, studies have shown proper amounts of sleep reduces inflammation and keeps your appetite in check. Your brain solves problems at night which is why we all should “sleep on it.” We all need to value sleep, especially our kiddos. Sure, some of our wake up times are slightly mind blowing, but that just means our kiddos need to be getting to bed even earlier. Sleep should be a priority for all of us, though for many it’s the first thing to go.

Next on the list, I believe, is mental health. The home is where we can create an environment of love, acceptance, community, encouragement and warmth. That goes for who is already in your home and who you choose to invite into it. In the home we either put garbage in or put good things in via books, television, radio, etc. Parents, spouses, siblings all have the power to set the tone for mental health in the home by creating a powerful, supportive and safe place with the words and actions they take. If we’ve get those things at home, then we have the ability to go out and conquer the world once we leave the home.

Finally, nutrition and fitness also start at the home. My husband’s parents played sports and worked out at home his entire life so it was a natural part of his lifestyle when we met. It was never even in question. Of course, that bled over and here we are today. Good eating habits and an active lifestyle are modeled and practiced in the home first. The home is also where we have the most control to make fitness and good nutrition a reality.

Take stock of your home. As the center of your life and of those you love, is it serving you? Are there ways you can make it a more powerful place?