What’s For Dinner? Meal Prep + Meal Planning for my FWTFL round

When I used to diet for photoshoots in my 20’s, I would always reward myself with a treat at the end. Slowly, the weight that I lost would creep back on until the next shoot. I was so self conscious if I wasn’t in my top shape but it was hard to maintain because I wasn’t eating enough of the right foods and my goal was unrealistic. The “diet” wasn’t sustainable. I wasn’t eating enough carbs or calories for that matter. After dinner, I’d still be hungry and since it was during the “dessert hours”, I’d end up binging almost on foods high in sugar and low in nutrients. 

After I finished my first round of FASTer Way To Fat Loss, I wanted to keep going. I had treats throughout the program so there was never a need to “reward” myself for completing it. I was “treating” myself the whole time. Even when I indulged on margaritas daily on vacation, the weight stayed off because a) it was just 5 days but b) I was aware of my macros and kept them balanced while still following an intermittent fasting protocol by eating during a 9 hour window each day. 

Macros are short for macronutrients, protein, fat and carbohydrates. Everyone has different needs based on their activity levels, age, height, weight, nursing/pregnant and goals. Once I started counting mine, I realized I eat a ton of fat and not enough carbohydrates or protein for my body. I do not believe fat is bad, it’s not, but eating more carbohydrates and protein allows me to look and feel my best. 

I thought I would share some ideas of what to eat if you want to eat a more balanced diet whether you are on my FAST Way To Fat Loss team or not. 

What’s For Dinner?

What I love about FWTFL is that, you do have to do a little digging and your own research to find a meal plan that works for you and your family. These are a few of my go to dinners. 

Egg Roll in a Bowl

  • We make this with ground chicken or turkey since I do not eat pork. We eat this as is for dinners on low carb Monday and Tuesdays. 

Paleo Buffalo Chicken Meatloaf

  • For low carb days, I’ll pair this with roasted asparagus or broccoli. For Regular macro days, I’ll add roasted sweet potatoes. 

Jamie Eason’s Turkey Meatloaf

  • For low carb days, I’ll pair this with roasted asparagus or broccoli. For Regular macro days, I’ll add roasted sweet potatoes or regular potatoes. 

Slow Cooker Salsa Chicken

  • I’ve been making this recipe for years. I do 1/2 jar of salsa with 1 lb of chicken breasts. Cook on low for 4-6 hours, shred after 4 and let the chicken reabsorb the juices. 
  • You can also make this with a 1/4 cup bbq sauce and 1/2 of chicken broth instead of the salsa or with pasta sauce!
  • Slow cooker chicken tacos with corn tortillas, avocado, salsa, sautéed peppers and onions. 
  • Slow cooker chicken on taco salad for low carb day, add tomatoes, onions, peppers, avocado, mix salsa with a little dairy free ranch for dressing. 
  • Slow cooker chicken bowl, similar to above but instead of a bed of lettuce, put on top of a bed of brown rice or quinoa.  I’ll do this as well for low carb day and use cauliflower rice instead.

Sauteed shrimp with garlic – place on top of roasted potatoes and peppers, add franks red hot or bravas sauce! 

Roasted Salmon with honey dijon – served with roasted cauliflower for low carb day. I’ll add brown rice or quinoa or roasted potatoes if it’s a regular macro day. 

Use leftovers for your lunch the following day! 

Quick dinner grocery guide for 2 people for the whole week (doen’t include breakfast and lunch)

  • 2 each Yellow and Orange Peppers
  • 3 Sweet onions
  • 1 bunch green onion + fresh ginger knob (*egg roll)
  • 1 bag cole slaw mix
  • 1 Bunch of Asparagus
  • 1 Cauliflower Head
  • 1 Bunch of Broccoli
  • 4 Sweet Potatoes
  • 1 Bag of Colorful baby potatoes
  • 1 avocado
  • Ready chopped onion, celery and carrot for meatloaf recipes
  • 1 lb ground turkey or ground chicken (for meatloaf)
  • 1 lb ground turkey or ground chicken (for egg roll)
  • 1 lb chicken breast (for slow cooker)
  • 1 lb salmon
  • 2/3 lb shrimp
  • jar of salsa
  • franks red hot
  • corn tortillas

Things you *might* already have in your pantry

  • garlic
  • brown rice
  • quinoa
  • coconut amino or tamari (aka soy sauce but gluten free versions)
  • olive oil
  • salt
  • pepper
  • mustard
  • honey
  • coconut flour 

Here is a sample of what your week might look like:

Monday: Egg Roll In a Bowl

Tuesday: Buffalo Chicken Meatloaf with roasted broccoli – save leftover for lunch on Wednesday

Wednesday: Roasted salmon with a side of quinoa and roasted cauliflower

Thursday: Garlicy Shrimp with roasted peppers, onions and Potatoes

Friday: Slow Cooker Salsa Chicken and Cauli-Rice Bowl (Half regular brown rice, half cauliflower rice) with left over roasted peppers, avocado, black beans and onions.

Saturday: Left over salsa chicken tacos!

Sunday: Turkey Meatloaf (make extra for lunch on Monday) with roasted sweet potatoes and asparagus

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