Home of weight loss success stories!

My top 3 meal prep recipes

By on Sep 16, 2014 in Nutrition Blogs | 3 comments

Meal Prep

It's a sad fact that most of the people who attempt to lose weight ultimately fail.  The reason they fail isn't because they don't have the tools.  A big reason, I'm sorry to tell you, is because a lot of you can't get out of your own way.  Admit it, you think you know more than the people who have dedicated their lives to helping people lose weight because you have read a few articles online.  I get it.  I used to be that person too.  So let me start this blog by begging you to get out of your own way.  I'm here to tell you that if you try to do this on your own and ignore expert advice it's going to be a long road.  Save yourself lots of time and frustration and start applying what I'm teaching.  A big thing I teach is tracking your food and meal prep. Trust me its going to be a big key to your success!  

If you want to succeed at losing weight then you have got to start tracking your food and preparing your meals.  Some of you read that sentence and are already making excuses.  Don't be that person ;).  Be a winner.  In the game of weight loss winners track and prep their food.  Lack of meal prep will be a big reason you fail in your weight loss journey if you refuse to do it.  The fact is we are busy and life is unpredictable.  You never know when your schedule is going to get thrown off.  If you aren't prepared you will quickly start to justify a stop by McDonalds.  Taking a couple hours out of one day of the week can completely eliminate that one mistake from the equation and greatly increase your chance of success.   

meal prep

Meal Prep Recipes

My rest day is Sunday which is also the day I prep my meals for the week.  There is a big misconception with my clients that food prep takes too much time when in fact it's the opposite.  Taking a couple hours on your day off to prep most of your food for the week saves an enormous amount of time.  Rather than spending hours a day cooking lunches or dinners my food is ready to pop in the microwave and I'm eating in 2 minutes.  Food prep does not take too much time! 

I usually pick 3 meals to prep and I pick my meals based on macronutrients.  I pick a meal that's high in protein, a meal that's high in carbs, and a meal that's higher in fat.  If I have those 3 meals prep'd every week my chance of success goes through the roof.  If I have an off day and my food log is showing I'm really high on carbs but low on protein guess what...I have a high protein meal prep'd and ready to go.  

So with all that in mind here are my 3 favorite meals I prep and have ready to go for the week

Meal Prep - Protein Meal

Buffalo Burgers - Makes 6 burgers

  • Ground Turkey
  • 1/3 cup Franks Buffalo Hot Sauce
  • 1/2 pkg of crumbled blue cheese
  • 3/4 cup panko breadcrumbs

Mix all ingredients and grill 

Macro nutrients - 1 Burger

  • 177 calories
  • Fat - 4 g
  • Carbs - 6.5 g 
  • Protein - 26 g 

Meal Prep - Carb Meal

Root Medley

  • 4-5 Sweet Potatoes
  • 2 Beets
  • 1 white onion

Cut all ingredients into cubes.  Drizzle with olive oil and salt and pepper.  Place in 400 degree oven for 20 minutes.  Stir and place back in oven for another 20 minutes

Macronutrients - 1 Serving is 2 cups

  • Calories - 148
  • Carbs - 34 g
  • Fat - 1 g
  • Protein - 4 g

Meal Prep - Fat Meal

Beast Chili - Servings 1 1/2 cups

  • 1 teaspoon olive oil
  • 1 1/2 pounds lean ground turkey 
  • 1 medium white onion, chopped
  • 1 medium green pepper, chopped
  • 3 cloves garlic, finely chopped
  • 1 1/2 teaspoons ground cumin
  • 1 tablespoon chili powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper
  • 1 (15 oz) can kidney or pinto beans
  • 1 (15 oz) can tomato saucy - no sugar added 
  • 2 tablespoons chopped fresh parsley
  1. Heat oil in large saucepan over medium-high heat.  Add turkey, onion, bell pepper, and garlic
  2. Cook, stirring occasionally, for 10 minutes or until turkey is no longer pink
  3. Add cumin, chili powder, salt, and cayenne pepper; stir and cook for 1 minute
  4. Stir in kidney beans and tomato sauce; bring to boil
  5. Reduce heat to low and gently simmer, stirring occasionally, for 15 to 20 minutes or until thickened.  
  6. Serve warm sprinkled with parsley


  • Calories - 433
  • Fat - 16 g
  • Carbs - 33 g
  • Protein - 43 g
  • Fiber - 11 g 

If you would like more 1-on -1 help with meal prep ideas or 1-on-1 coaching simply click the button below and register for free.  Once registered you will receive my exclusive video to help you figure out how many calories you need to lose weight and an invite to our private support group.  

Get Free Coaching


  1. I love everything your saying but I’m a visual learner like most of the people that got drawn to this show us close up pics of what your making each day!!!


    January 10, 2015

  2. Nice but do you eat 1 meal 3x day or what?


    February 23, 2015

    • We have a different meal plan for each day of the week which includes 3 meals a day and 2-3 snacks a day


      June 8, 2015

Leave a Reply to admin Cancel reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Facebook Iconfacebook like buttonYouTube IconTwitter Icontwitter follow buttonContact Lance