Anyone else struggle with finding the time on a Sunday to meal prep? I’d far rather spend the time with my hubs and my pups, prepping for baby and enjoying our last few months of time as a family of 3 (5 if you count the pups). After last week, though, it was a necessity.
Between Sunday and Wednesday of last week I took 7 flights, spent countless hours in airports, and visited clients across three states. Adherence to my macros was less than perfect – never what you want when you’re fresh off a birthday weekend + Thanksgiving! The weigh in at the end of the week was enough to motivate me to attack this week of travel with renewed vigor.
Thankfully, I’ve built a small list over the years of meals I can prep in bulk, in 20 minutes or less each. On the menu this week? A lightened-up spaghetti with meat sauce + zucchini noodles in alfredo sauce with shrimp.
Lightened-up Spaghetti with Meat Sauce
This one is so easy, so it ends up on repeat when I can’t figure out what I want to eat. 96% lean ground meat (I get mine from Trader Joe’s) is sautéed with garlic, then topped with a jarred tomato sauce plus a can of diced tomatoes. The jarred sauce adds a bit more sodium than I usually like when I”m cooking at home, but given the alternative is eating out, I’m still better off in terms of sodium by carrying this. I packed this over lentil noodles for the added protein. If you want to save the carbs, you can easily swap the pasta for spaghetti squash or zucchini noodles. Macros for 2g lentil pasta, 3/4c sauce, 1/4 can of tomatoes, and 6.5oz ground beef came out to 10f / 47c / 51p.
Zucchini Noodles in Alfredo Sauce with Shrimp
The second is a Grit Girl favorite I’ve written about before. Thin slice your zucchini squash and sauté in a skillet over medium heat until well cooked. I mix in mushrooms for some added volume, although lots of extra veggies work well in this (I’ve also done cherry tomatoes and other types of squash or eggplant). Sauté the shrimp in a separate pan with your favorite seasonings. Mix jarred alfredo sauce into the zucchini, top with shrimp, and you’re done! Macros for 200g zucchini, 85g mushrooms, .35c sauce, and 6oz shrimp comes out to about 10f / 12c /32p.
I freeze each container, then toss them in my ISOBag to speed clearance through security and ensure the sauce doesn’t leak in flight (Read more advice on flying with food here). Not traveling? Just toss in the fridge and you’ve got lunch and dinner for the week!
Have other quick meal prep ideas? I’d love to hear them! Message me or comment below.