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Meal Prep Isn't What You Think It Is!

What’s the first thing that comes to mind when you hear the term “meal prep”? Many people picture lots of Tupperware containers jammed with plain chicken breast, broccoli and sweet potatoes. This is NOT what I'm talking about when I personally mention meal prep. Y'all know me better than that! Sure, that strategy has a time and a place, just not in my life - haha!

Often times my clients share that they lack the time to tackle meal prep. I find this so interesting because personally I don’t have time NOT to meal prep.

If I don’t meal prep I find myself stressed about what to eat and scrambling spending so much extra time and energy trying to throw something healthy together. And when that becomes too overwhelming or I’m already stressed about something else I am far more likely to reach for something quick and convenient which usually also means unhealthy and out of alignment with my healthy lifestyle.

I am not even close to exaggerating when I say that I spend MAYBE 30-45 minutes meal prepping in a 7 day span. I keep it really simple by:

-cooking 2 types of protein sources on Sunday (see below for 3 of my favorite recipes)

-buying frozen veggies for quick meals (the key to frozen veggies is to check the ingredients and make sure veggies only are listed. Pass on added preservatives).

-keeping sweet potatoes and fiber wraps on hand to use with my prepped meats

-keeping pre-prepared salad kits and stir fry kits on hand

Easy Peasy!


All Purpose Crock Pot Chicken


-large package of chicken breast (organic if you can swing it)

-low sodium chicken broth


Trim chicken as needed, layer chicken breast in crock pot. Add enough broth to cover chicken 1/2 way. Cook on low for 6-8 hours. Shred. Store in the fridge for up to a week!

This chicken is great to add to salads, egg white pizzas, wraps, on top of a baked sweet potato, into stir fry. The options are really endless. Having this chicken prepped before hand will significantly cut down on your meal prep time and stress. You can season this chicken as needed for various uses such as fajitas!


Pulled Pork Tenderlion


-1 package of boneless pork tenderloin

-beef broth

-1 package of dry ranch dressing mix

-1 can green chiles


Combine all ingredients in crock pot and cook on low for 6-8 hours. Use only enough beef broth to cover the meat halfway. Shred and store.

Use in omelets, quesadillas, salads, cauliflower fried rice, etc.


Buffalo Chicken (FAN FAVORITE!)


-large package of chicken breast (organic when possible)

-1 package of dry ranch dressing mix

-bottle of franks buffalo sauce

-1 brick full fat cream cheese


-Trim chicken breast as needed and layer in crockpot

-Dump ranch mix directly on top of chicken

-Add franks buffalo sauce to taste. Less is more in the beginning. You can always add more after cooking. I use about 3/4 of a bottle or enough to fully cover the breasts 1/2 way.

-Cook on low for 6-8 hours.

-Cut cream cheese brick into thirds and add to crock pot before shredding. Allow cream cheese to soften, then shred and mix well!

Try this one, add it to all the things and thank me later! My faves?! Taylor Farms buffalo ranch salad kit with this added and eaten plain with celery sticks!


If you haven't already, I highly suggest that you grab my FREE Meal Prep Guide for additional tips and recipes. CLICK HERE to grab yours!

I hope you find these tips helpful. Give them a try and I can promise your meal prep life will be changed forever.



P.S. - Because I have yet to update my online store you can still access the EARLY EARLY BIRD discount for the next session of The Empowered Method. We will begin with prep week on 9/24. If you register now you will receive $100 off the regular price! CLICK HERE to register and claim your savings! I have also added a weekly payment plan option! The price will increase Friday morning!

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