Why “fit chick meal plans”? Being a woman with a sporty lifestyle myself, I have more than a passing interest in food regimens that support athletic performance and fuel the accomplishment of physical goals in a systematic way. Put in different words, sometimes I see another woman and think “She looks great! And so fast, strong, energetic and cheerful. I wonder what her diet is like?” So I created the Fit Chick Meal Plan series to help me answer this question, and hopefully you get some value from it too…
Lauren is a fantastic friend and workout partner of mine whom I met through CrossFit. She also knows how to put together a tidy, disciplined, weekday food regimen, which is why she’s the first gal I’m featuring in my Fit Chick Meal Plan series. Lauren is focused on making progress in the gym, and understands that food as fuel and nourishment has a sizable impact on athletic performance (in addition to its effects on mood, energy, and body composition). She favors a dietary regimen based on weekly unvarying staples, with the addition of selections in broader categories based on what catches her eye at the market that day. For example, “leafy greens” might be kale, spinach, beet greens, arugula or mustard/collard greens.
Tip! Lauren also buys fresh ginger root to make her own tea. Useful in improving digestion and increasing absorption of food, ginger tea also has anti-inflammatory properties that make it a useful home remedy to soothe muscles and joints. To make ginger tea:
- Peel and thinly slice a piece of ginger root approximately 2″ long, and add the pieces to a small saucepan with about 2 cups of water. Heat to boiling.
- When the water reaches a boil, lower the heat to a low/medium simmer and cook the ginger root for approximately 15 minutes.
- While the tea is simmering, squeeze the juice of 1/2 lemon into a tea mug (optional).
- Once the ginger has simmered for 15 minutes, remove from the heat and strain into a tea mug. Save time by making a double or triple batch and refrigerating the additional (strained) servings until desired!
Without further ado, let’s take a look at Lauren’s routine!
WHAT TO BUY?
- 18-pack of eggs
- 10 large chicken breasts
Fruits and Vegetables
- 1 pack or bunch of leafy greens (pre-washed and cut for max efficiency)
- 2-3 zucchini or summer squash, depending on the size
- 4 avocados (depending on size, use ~1/2 a day, reserve 1 as garnish for Spicy Chicken Fiesta Bake)
- 6 lemons or a bottle of lemon juice (for marinating chicken, cooking, for tea)
- 1 additional vegetable (asparagus, cauliflower, beets, broccoli, or a jar of kraut)
- 1-2 bags of frozen vegetables
- 2 pints of cherry tomatoes
- 1 bunch of celery
- 1 head of garlic
- 2 jalapeño peppers
- 1 bunch cilantro
- 3 bell peppers
- 2 cucumbers
- 1 onion
- 5 bananas
- 5 sweet potatoes, approximately the size of a closed fist
- 1 jar of salsa
- 1 can of tomato paste
- 1 tube/jar of chipotle paste
- 1 can/box of broth (or homemade for max benefits)
- ~2 cups of mixed nuts or seeds
- Ginger root
Also needed: plenty of plastic containers (5” square and 2″ high are perfect for meal prep)
Meal 1: 7 AM, Meal 2: 10 AM, Meal 3: 1 PM, Meal 4: 4 PM, Meal 5: 5:30 PM, Meal 6: 8 PM
HOW TO PREP? On Sunday, do the following steps to prep for the coming week:
- Meal 1: eggs, cooked any way, and a serving of vegetables (from the shopping list above, either wilted “leafy greens”, or steamed/roasted/defrosted “additional vegetable”) so this requires little to no prep depending on the constraints of your schedule in the morning.
- Meal 2: portion out a handful of nuts for every weekday morning into small bags.
- Meal 3 & 4:
- batch-cook the chicken breasts in the oven (for meals 3 and 4). Fit the breasts into pans in a single layer, and cook for 30 minutes at 350 F. Season with salt, pepper, a squeeze of lemon juice.
- While the chicken is cooking, microwave five sweet potatoes and lay out ten containers (only meals 3 and 4 will go into plastic containers since 1 and 6 are eaten at home and meal 2 is a snack).
- When the chicken is cooked, divide it between the ten containers.
- Add ~1/2 of an avocado to five of the containers (meal 3). Note: if the avocado goes brown before the weekdays are over, add avocado to three of the containers and then to the other two on Wednesday night for Thursday and Friday.
- When the sweet potatoes are cooked, add them to the other five containers (meal 4).
- Add ~two cups of vegetables to all 10 containers (again, either wilted “leafy greens”, or steamed/roasted/defrosted “additional vegetable”).
- Meal 5: this pre-workout meal is 1/2 a banana and half a scoop of protein powder (an option worth trying is BUILD by pureWOD) mixed with water. Consume meal 5 a minimum of 45 minutes before exercise.
- Cut up the cucumbers and celery as additional components for any meal throughout the day and put in small containers, possibly just three days worth so they stay fresh, but have the entirety washed and ready to be cut on Wednesday night.
- For meal 6, get the free Bonus Recipe Pack download below of Bacon Cauli-Fried Rice & Spicy Fiesta Skillet. Servings of these two recipes are interchangeable and/or can be enjoyed as meal 3 or 4 if you prefer (in that case, eat the oven-cooked chicken and sweet potato/avocado of those earlier meals for meal 6).
P.P.S. Keep the salsa and second pint of tomatoes on hand to add to meals 1 and 6 for an added boost of texture and flavor. Also swap the avocado from meal 3 to meal 1 if you wake up particularly hungry (see photo below for breakfast inspiration).