Meal Prep Made Frugal

01

F3 and Meal Planning

AS A CERTIFIED FITNESS NUTRITIONIST AND CERTIFIED

SPORTS NUTRITIONIST, IT IS ESSENTIAL FOR ME TO KNOW

DIFFERENT NUTRITIONAL APPROACHES TO MEET A PERSON’S

FITNESS GOALS AND HAVE EXPERIENCED SOME OTHER

NUTRITION PLANS. ONE THING I DID LEARN REPEATEDLY WAS

THAT NO ONE SPECIFIC HEALTHY SYSTEM WORKED FOR ME

ALONE. I SAY THAT BECAUSE WE ARE ALL DIFFERENT, AND

THEREFORE, HAVE DIFFERENT TASTES AND STYLES. I LOVE

GOOD WHOLESOME FOOD, REFUSE TO LIVE ON SALADS ALONE, AND DON\'T WANT TO SPEND A TON OF MONEY ON MEAL PREP.

ENTER MY IDEA FOR THIS E-BOOK.

THIS E-BOOK CONTAINS RECIPES THAT USE SIMPLE AND

FLAVORFUL INGREDIENTS TO MAKE MEALS THAT HELP US

STRIVE TOWARDS OUR FITNESS GOALS. THIS APPROACH

INCLUDES USING LESS TIME DURING THE DAY TO MEAL PREP, ENSURING WE HAVE TIME TO FOCUS ON OTHER THINGS. EATING

HEALTHY DOESN’T HAVE TO BE EXPENSIVE. COMMITTING TO A TASTY AND YET NUTRITIOUS DIET CAN REMAIN AS FRUGAL

AND BUDGET-FRIENDLY AS YOU MAKE IT. COMBINED WITH

REGULAR EXERCISE, HEALTHY EATING HELPS US BOTH

ACHIEVE AND MAINTAIN A HEALTHIER LIFESTYLE. SEE THE

BELOW HELPFUL TIPS WHILE KEEPING IN MIND THAT ANY

INGREDIENTS LISTED IN THIS E-BOOK ARE MINIMALLY

PROCESSED. THIS E-BOOK DOES NOT CONTAIN

MACRONUTRIENT BREAKDOWNS, AS I DON’T USUALLY COUNT

CALORIES. INSTEAD, I FOCUS ON A WHOLE NUTRITION

APPROACH FOR ALL MEALS.

02

F3 and Meal Planning

Helpful Hints

SOME HELPFUL HINTS ON HOW TO CUT DOWN ON BOTH TIME

AND FUNDS WHILE MEAL PREPPING: 1) PREPARE LARGE BATCHES OF MEATS AT ONCE TO CUTDOWN

ON OVERALL MEAL PREP TIME. I LIKE TO REFRAIN FROM

SEASONING ANY PRE-COOKED CHICKEN AT ALL. WHATEVER

DISH I END UP USING IT FOR, THE CHICKEN STARTS AS

UNSEASONED, ALLOWS ME TO ADD DIFFERENT FLAVORS TO THE

MEAL AS I WANT, KEEPING ME FROM BECOMING BORED WITH

MY CHOICES. I WILL USUALLY ALSO CUT AND STORE THE

COOKED CHICKEN IN 3-4 OZ BAGS. FOR ME, THIS IS A REGULAR

PORTION DEPENDING ON MY CURRENT FITNESS GOALS. THE

ENTIRE BATCH IS THEN LABELED AND FROZEN FOR LATER USE.

AS A RESULT, I KNOW HOW MANY FREEZER BAGS TO GRAB

FROM THE FREEZER BASED ON THE OUNCES/PORTIONS I AM

MAKING IN A DISH.

2) I BUY EITHER FRESH OR FROZEN FOR ANY VEGETABLES

SUCH AS BROCCOLI, PEPPERS, ONIONS, ETC. FRESH

VEGETABLES ARE GENTLY WASHED, PATTED DRY, THEN CUT

AND STORED IN CONTAINERS WITHIN THE REFRIGERATOR SO

THEY CAN LAST A LITTLE LONGER. FROZEN VEGETABLES HELP

AS I CAN QUICKLY GRAB WHAT I NEED FROM THE FREEZER

WITHOUT HAVING TO BUY A LARGE AMOUNT OF THE ITEM

FRESH FOR THOSE OCCASIONS THAT CALL FOR IT.

3) ANY FRESH HERBS ARE GENTLY WASHED, PATTED DRY, THEN STORED IN PLASTIC STORAGE BAGGIES WITH AS MUCH

AIR AS POSSIBLE REMOVED TO PROLONG THEIR LONGEVITY AS

WELL. I ALSO MEAL PLAN FOR 3-4 DAYS, WHICH HELPS OUR

OVERALL GROCERY BILL AS WE CAN USE WHAT WE HAVE ON

HAND WITHOUT MAKING UNNECESSARY TRIPS TO THE MARKET.

EXTRA TRIPS TO THE MARKET CAN PLAY HAVOC ON SOMEONE’S

BUDGET BEFORE THEY KNOW IT. THEREFORE, HAVING A PLAN

ON HAND OF WHICH MEALS I PREPARE AND WHEN HELPS SAVE

TIME AND MONEY.

CONTENTS

PAGE 06

Cilantro Lime Chicken

PAGE 07

Orange Beef Stir-Fry

PAGE 09

Lemon Chicken Capers

PAGE 10

Southwestern Beef

PAGE 11

Simple Chicken & Potatoes

PAGE 13

Creamy Brussels Sprouts & Chicken

CONTENTS

PAGE 15

Coconut Chicken Curry

PAGE 16

Creamy Spaghetti Squash

PAGE 18

Clean-er Meatloaf

PAGE 20

Sloppy-less Joes

PAGE 21

Not Your Traditional Beef Stew PAGE 24

Clean-er Spaghetti

PAGE 26

About Me