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Get Back on Track With This Easy Weekday Meal Plan
Wellness
Published Sunday Sep 02, 2018 by Carissa Stanton

Get Back on Track With This Easy Weekday Meal Plan

Nutrition
Food
Recipes

Summer is like the holidays except instead of lasting for a couple of weeks; it’s three glorious months. I swear I’ve had a wedding, vacation, or some event involving an abundance of food and adult beverages every weekend. Needless to say, I’m ready to hop on the“back-to-school-time" and "get-your-life-together” bandwagon—even if I’m not actually going back to school.

For me, making healthy choices has never been easy. I don’t naturally wake up at 6am ready to do burpees, nor do I crave veggies like I crave pizza and french fries. It’s always been a conscious effort for me to make the healthier choice, but I do love a good challenge—especially when it comes to bettering myself. If I want to stay on track with my healthy lifestyle, I need to plan ahead. 

From my morning exercise session to grocery shopping, I am a scheduler. Lunch meetings, date nights, workouts, meal prep days… I put everything, and I mean EVERYTHING, in my Google Calendar. Even the classes I book on the MINDBODY app automatically sync to my calendar. Planning ahead when it comes to my wellness ensures I won’t miss my next indoor cycling session or find myself grabbing a salad from the restaurant next door to my office that surprisingly has more calories and fat than a cheeseburger (you’d be surprised how caloric salads can be when you don’t make them yourself!).

 

meal prep MINDBODY

 

Meal (and snack) planning is a huge part of my routine—and beneficial to my evolving fitness goals. It doesn’t have to be complicated either. Whether it’s a quick and satisfying afternoon snack or a tasty dinner for the family, here are my recipes and a sample plan of what my meals look like Monday through Friday. 


Monday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon* with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken with brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)
*I know what you’re thinking: Salmon for meal prep?! It actually stays fresh for three days in the fridge!
Not a fan? Sub for chicken, shrimp or tofu!

 

Tuesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Wednesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Thursday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns

 

Friday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns & Red Wine!

 

Need some extra help when it comes to meal prep planning? Check out some of my quick tips!

Carissa Stanton
Written by
Carissa Stanton
Contributor
About the author
Graduating from San Diego State University with a degree in Kinesiology, Carissa is a huge advocate for fitness and healthy eating. When she's not traveling the world with her new fiancé, Carissa is all about helping others maintain a happy, balanced life.