I actually enjoy cooking, but it’s figuring out what to cook as quickly as possible

that always takes me the longest amount of time. So, for my own sanity, I figure out

my weekly meal plan ahead of time. I cook some portions on Sunday so I have food

ready during the week (mostly my proteins). But mostly I follow some super simple

tips:

Buy rotisserie chicken. Already cooked, just needs to be cut. Five minutes later,

you have a meal!

Buy steam bags of veggies. Five minutes in the microwave and your side is ready!

Buy precut bags of salad. Time saver!

Add frozen veggies to meats and eggs. No chopping or peeling.

Buy things that are pre portioned like individual peanut butter servings or apple

slices. Grab and go is where it’s at. “Bake” potatoes in the microwave. Four minutes will cook a small-medium potato,

seven minutes will cook a large one.

Have snacks handy to avoid picking at food you don’t really want. You can even buy

individual servings of peanut butter to dip your apples in!

Don’t feel like you need to eat something different every day. I choose 3-4 dinner

options and rotate them throughout the week.

Consider ordering your groceries from a delivery service. I have several options in

my area: Stop and Shop, Walmart, Target, and BJ’s Wholesale. It’s such a time saver!

Here you can find a super simple meal plan for the week. Alternate meals however

you see fit. Take the stress out of planning meals for your family and reduce your

preparation time. As a bonus, you’ll even find a grocery list attached.

BUSY MOMEASY MEAL

PREPevelynfit.com

DAY 1

Breakfast2-3 boiled eggs, 3 turkey bacon strips, ½ c strawberries

Lunch Dinner Snacksdeli roll ups: chicken, swiss, turkey bacon with side of corn salad: corn, red onion, cucumber, tomato

rotisserie chicken with steamed veggies (frozen steam bag)

apple with 2 tbsp. peanut butter)

DAY 22-3 egg omelet with peppers/onion (frozen), 1 tbsp. shredded cheese, medium apple

tuna salad: 1 tbsp. mayo or olive oil, celery,onion. Served in romaine wrap. Side carrot sticks

baked chicken with sweet potato and broccoli

pear with cheese stick

DAY 3instant oatmeal (add 1 scoop protein powder), water or coconut milk, ½ c blueberries

chicken wraps: leftover or rotisserie chicken, romaine lettuce, Caesar dressing, whole grain wrap

cheeseburger salad: ground beef or turkey with bacon bits served over romaine lettuce, tomato, shredded cheese

veggies with hummus

DAY 4protein shake: 1-2 scoops protein powder, ½ c berries, ½ c coconut or almond milk, water and ice to desired consistency

salad: spinach, romaine, red onion, tomato, pepperoni, cheddar cheesechunks or shreds

ground beef or ground turkey with peppers/onion/garlic. Side: red potato or ½ c white rice

protein bar or berries with 2 squares of darkchocolate

DAY 54-6oz cottage cheese or Greek yogurt, ½ c berries, 10-15 almonds

2-3 boiled eggs,veggies of choice, cheese stick

pork chops or fish of choice, baked. Top with salsa and shredded cheddar. Steam bag green beans

4-6 oz.Greek yogurt with 2 tbsp. granola or nuts and shredded coconut

GROCERY LIST

Protein

EggsTurkey baconPepperoniDeli meatRotisserie chickenGround beef or turkeyPork chopsBacon bitsTuna

Fiber (fruit and veg)

StrawberriesBlueberriesSpinach RomaineRed onionApplesPearCornCucumberTomatoCeleryOnion CarrotsFrozen pepper/onionSteam bagbroccoli,Mixed veggies,Green beansFresh salsa

Starch

Red and sweet potatoHummusOatmealWhole grain wrapsGranola

Fats Misc. (including diary)

Coconut or almond milkAlmondsPeanut butterShredded coconutMayo

Cottage cheese or GreekyogurtShredded cheeseSwiss cheeseCheese sticksCheese squaresOlive oilDark chocolateProtein powderProtein bars (Think Thin, Quest, Atkins, Zone, etc)Caesar or balsamic dressing