Summary
This week are going to cook an easy breakfast at every meal. L1 and D1 will be a sweet and spicy turkey meatball bowl over brown rice and we are going to prepare 6 meals on Sunday night. S1 will be a quick turkey sandwich.
L2 and D2 will be a Mexican chicken bowl and we will prepare 8 meals Wednesday night. S2 will also be a quick snack this week.
There will be no S on Sunday or Thursday because those days are rest days for our HERO Elite and Competitor programs.
Best of luck to you and don’t forget to tag us on Instagram prepping your meals – #firefighterfurnace
Grocery List
Remember to check to see if you have the items already and use the hand method for buying protein sources
Vegetables:
- baby spinach – small bag
- red onions – 2
- bell peppers – 2
- corn – 1 can
- cilantro
- lime – 2
- green onion (optional)
- red cabbage slaw – small bag
- shredded carrots – small bag
Dense Carbs:
- whole wheat bread – 1 loaf
- black beans – 1 can
- brown rice
- pineapple – 1 can crushed
- old fashioned oatmeal original
- bananas – 4
Fats:
- avocados – 3
- olive oil
- almond butter or healthy peanut butter
Protein:
- eggs – 18
- protein powder – chocolate preferably
- lunch meat (turkey)
- ground turkey – enough for 6 meals
- chicken breast – enough for 8 meals
Other:
- taco seasoning
- chili powder
- hoisin sauce
- sriracha
- bread crumbs (panko)
- local honey
- favorite condiments
Meals
B1
Breakfast sandwich with eggs, avocado and spinach on whole wheat bread
L1
Sweat and spicy meatball bowl
S1
Simple turkey sandwich
D1
Sweat and spicy meatball bowl
B2
Protein oatmeal with banana and peanut butter or almond butter
L2
Mexican chicken bowl
S2
Simple peanut butter or almond butter on toast
D2
Mexican chicken bowl
Prep
Sunday
B1:
Cook at every meal. Be sure to cover your avocados and refrigerate for maximum freshness.
L1 and D1:
Prepare brown rice – 6 meals
In a bowl, mix:
- ground turkey
- bread crumbs
- pinapple
- cut green onions
- hoisin sauce
- sriracha
- egg
Mix together and create serving size meatballs – bake at 375 until fully cooked (you can also use hoisin sauce as a glaze when fully cooked)
In another bowl, mix:
- red cabbage slaw
- shredded carrots
- diced onion
- olive oil
- honey
- salt and pepper
Distribute rice, meatballs and vegetable mix into 6 containers.
Allow to cool then place in refrigerator
S1:
This will be a simple sandwich with avocado, turkey meat, baby spinach on whole wheat bread
Wednesday
B2:
Prepare at every meal. Heat up oatmeal and add protein powder, banana and either peanut butter or almond butter. You may have to add more water with the protein.
L2 and D2:
Cook brown rice – 4 servings (dense carbs are split with black beans)
Cube 8 servings of chicken into cubes
In a pan, saute:
- olive oil
- 1 cut bell pepper
- red onion
- add chicken
- taco seasoning
- salt and pepper
- cook until fully done
In 8 containers, combine:
- 1/2 serving brown rice
- 1/2 serving black beans
- corn
- chicken with onions and peppers
- 1/4 lime wedge
When you eat each meal, add:
- avacado
- cilantro
- juice from lime
Be sure to let cool and refridgerate
S2:
This will be a quick peanut butter or almond butter on toast with left over banana and local honey. You may also add a small protein shake
TIPS:
- place the cilantro in a coffee cup with water and cover with plastic bag to keep it fresh longer
- keep seed in avocado, this keeps it fresh longer. Also, a little brown does not mean it’s bad. You can easily scrape the brown off if it bothers you.
Calendar
Sunday
B2, L2, D1
Monday
B1, L1, S1, D1
Tuesday
B1, L1, S1, D1
Wednesday
B1, L1. S1, D2
Thursday
B2, L2, D2
Friday
B2, L2, S2, D2
Saturday
B2, L2, S2, D2
