Pre-Wedding Meal Prep #Freeman4ever2018
We only have 128 days left before before our wedding! Despite being blessed with great genetics and the desire to work-out on a regular basis, Troy and I are still motivated to look our best for the Big Day and our Honeymoon. As I have mentioned in previous blogs, I have Celiac Disease, so my diet, and Troy's, when we eat and cook the same foods, are typically high in protein and fat and low in carbohydrates. Of course, our meal plan won't work for everyone, but it may provide some good ideas and motivation for others, and ourselves ;)
Sunday
Breakfast- Turkey Bake and Low Carb Crumble
Turkey Bake
- Turkey Sausage
- Kale
- Sweet Potato
- Deli Mustard, optional
*Bake the sweet potatoes and turkey sausage separate, we portioned them (4 oz sweet potato, 2 oz turkey) into jars, then added uncooked kale to reheat in the microwave in the morning. We add mustard for extra flavor, if needed.
Low Carb Crumble
- 1 Egg White
- 1 T Coconut Flour
- 1 T Nut Butter
- 1 T Water
- Cinnamon
*Combine ingredients and bake on greased pan like cookies.
Lunch- Shrimp/Chicken Salad
*This will probably be leftovers from Friday's dinner with spinach/kale.
Pre/Post Work-Out Snack – Protein Shake &/or Crumble
Crumble:
- ½ banana
- Peanut/Almond Butter
- Cinnamon
Dinner- Chicken Teriyaki Quinoa Bowls
- Chicken Breast
- 2 cloves Garlic
- 1/2 tsp Ginger, ground
- 1/4 cup Soy sauce, low-sodium
- 1 cup Quinoa, cooked with water
- 1/4 cup Honey
- 1 tbsp Cornstarch/Coconut Flour
- 2 tbsp Apple cider vinegar
- 1 Olive oil
- 1 cup Quinoa, cooked with water
*I use a rice cooker to cook quinoa, then stir fry the rest.
Snack- Yogurt
- Plain Dairy Free/Greek Yogurt
- 1 T Nut Butter
- Honey
- Cinnamon
Monday
Breakfast- Turkey Bake, Low Carb Crumble & Coffee with Milk
Lunch- Chicken Teriyaki Salad
Pre/Post Work-Out Snack – Protein Shake &/or Crumble
Crumble:
- ½ banana
- Peanut/Almond Butter
- Cinnamon
Dinner- Cheat Meal
- Typically PIZZA/tacos and ice cream
Tuesday
Breakfast- Turkey Bake and Low Carb Crumble
Lunch- Chicken Teriyaki Salad
Pre/Post Work-Out Snack- Shake/Crumble
Dinner- Spaghetti
- 2 cups Spaghetti Squash
- Ground Turkey/Lean Beef
- Newman’s Own Sauce
*Poke holes in the spaghetti squash then microwave it about 8 minutes. Let it cool, while cooking the ground beef and spaghetti sauce, then cut and scoop out the spaghetti squash to use as noodles.
Snack- Yogurt
Wednesday
Breakfast- Turkey Bake, Low Carb Crumble & Coffee with Milk
Lunch- Spaghetti
Pre/Post Work-Out Snack- Shake/Crumble
Dinner- Chili
- 1 lb Ground Beef
- 1 Onion
- Jalapenos
- 2 tsp Chili Powder
- ½ tsp Ground Cumin
- 1 can Tomato Puree
*Cook in the crock-pot.
Snack- Yogurt
Thursday
Breakfast- Turkey Bake and Low Carb Crumble
Lunch- Chili
Pre/Post Work-Out Snack- Crumble/Shake
Dinner- Flatbread Pizza
- Publix pizza sauce
- Lowfat/Dairy free Cheese
- Nitrite/Nitrate Free Pepperonis
- Veggies
Snack- Yogurt
Friday
Breakfast- Turkey Bake and Low Carb Crumble
Lunch- Chili
Pre/Post Work-Out Snack- Crumble/Shake
Dinner- Steak, Veggies and Wine
Snack- Yogurt
Saturday
Breakfast- Turkey Bake and Low Carb Crumble
Lunch- Chili
Pre/Post Work-Out Snack- Crumble/Shake
Dinner- Shrimp/Chicken Quinoa Bowls
- 4 servings shrimp/chicken
- 2 cloves Garlic
- 1/2 tsp Ginger, ground
- 1/4 cup Soy sauce, low-sodium or Coconut/Bragg's Aminos
- 1/4 cup Honey
- 1 tbsp Coconut Flour
- 2 tbsp Apple cider vinegar
- 1 Olive oil
- 1 cup Quinoa, cooked with water
*I use a rice cooker to cook quinoa, then stir fry the rest.
Snack- Yogurt
