Meal Prep!


Part of preparing for competition was good ole meal prep. I had to prepare 2-3 days of meals in one meal prep session, and I typically make Sunday and Wednesday my meal prep days. I know I know…you are over there thinking “Ain’t nobody got time for that!” LOL Believe me I used to say the same thing!! However! Now that I have gotten this routine down to a T, I felt why not share what I do with my peeps! So, step into a meal prep Day with Kelz!

Here are my items I decided to prep for the week. Keep in mind, I am not in Competition prep mode, so my meal is not as restricted as it should be in that regard. I still for the most part keep it healthy for meals at work so I can be a little flexible on the weekends. It seems to be working for me seeing as I am losing about a lb a week now.


I am prepping breakfast, lunch, and dinner. For breakfast, I am prepping my eggs and strawberries. For lunch and dinner, I am prepping baked chicken with bell peppers, veggie pasta, and cream of chicken and mushroom, asparagus, green beans, sweet potatoes and baked cod. For an extra green meal, I prepped spinach with cucumber and mandarin oranges as well. I was going to use the chicken stock for brown rice, but I changed my mind on prepping brown rice. I also thought about doing overnight oats, but ruled against it while cooking. I instead take dry oats to work in a Ziploc bag and prepare them at work so they are hot and fresh. Don’t nobody like cold or warmed up already cooked oatmeal over here! lol Alright let’s do this!

I clean my chicken and dry it on paper towels. They hold seasoning better to me when pat dry.


Here are my seasonings of choice (I continued no salt for meal prep):


I seasoned both sides of my chicken and placed in dish to go in the oven. I have already preheated the oven at 450 degrees and based my casserole dish with Pam Olive Oil. Bake for 20 minutes covered with aluminum foil. While that is cooking, here is what you can get done in 20 minutes.

I start boiling water for veggie pasta and my eggs. I only do about 3 days worth of eggs (3 eggs a day = 9 eggs) because heating up 5 day old boiled eggs just doesn’t sit well with me. I don’t know. Has anyone ate 5 day old eggs? Is that ok? Please do tell : )


Wash and clean strawberries and put 5 in each ziploc bag. Some strawberries were really small so I may have thrown 2 or 3 extra in a few bags. Balance people! Balance! This makes breakfast a grab and go in the morning when I am headed to work.


I also prepped my spinach salad and cut up my cucumbers. I only made 5 salads cause 5 days a week. There are a lot of green veggies in my meals so the salad is just a bonus. I will add balsamic vinaigrette dressing when it comes time to eat or I will eat plain.


I also seasoned my cod and put in dishes as well. I could not cook meats together because Cod only cooks for 12-15 minutes max and only at 425 degrees. It has to go in on its own honey! So the moment my chicken is done, I will decrease the temp and cook my cod. That gives me another eh 15 minutes to let chick cool off and prep my sweet potatoes and place pasta and chicken in containers.


I seasoned with paprika, garlic powder, onion powder, tony’s with no salt, and minced garlic. I sliced my sweet potatoes and plan to bake them for 25 minutes at 425 degrees after my cod is done.


Alright! While the sweet potatoes baked, I put all finished food in containers for storage. I poured me a glass of a wine and waited for the sweet potatoes to get done so I could put it in storage as well.


Alright! I baked everything and this is the final product. After draining the pasta, I put it in my containers and put the baked chicken and bell peppers on top of the pasta. I drained the eggs, and put them in a Tupperware bowl for storage. I will pull three eggs out a day and put in Ziploc bags to take to work. I did some of my food containers with sweet potatoes and some without. I don’t eat carbs after 3 pm. So, sweet potatoes are mainly in my lunch meal and not in my afternoon and dinner meals.

Total time was about an hour an a half. The key to doing this is utilizing oven time. While something is cooking, you have to keep prepping! I hope this helped and please leave me comments and ask me any questions you may have! If you have any techniques to share, I would love to know those too! Until next time, Holla!


2 comments on “Meal Prep!”

    1. Thanks girl!! Yeah the key is to keep moving even when stuff is baking! lol A lot of people say oh I watch tv while its cooking I didnt think to prep other stuff lol. You will get it! Just remember I’m spending an hour and a half maybe 2 hours in here now but I wont have to come back in here for a few days if I do it right! 🙂


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