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Meal Prep by Amber Cummings | Week of January 29th, 2017 | Rise Athletics

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Meal Planning and Preparation for Week of January 29, 2017

By: Amber Cummings 

After over a year of meal prepping I have developed a passion for it. Planning, shopping, and cooking have become a Sunday ritual for me. The few hours I spend on Sundays help free up time during the week to relax around the house. Oh yeah and keeping healthy meals on hand. So important! Also I generally have an assistant, Coach Megan! This benefits the both of us, we get to catch up as well as keep each other accountable when it comes to healthy eating habits. Plus she generally lets me know if my recipes are a bust.

Anyways let’s get to why everyone is reading this post. Most weeks I plan meals to feed 3 adults. Generally the recipes are made on the fly or are recipes I have altered to be healthier. As a note I recently cut all added fat from my diet, NO cooking oils. I go through my fair share of Pam cooking spray as a result. My daily meal consumption is 3 meals and 2 protein shakes. Once I create a menu for the week I throw together a shopping list.


The Menu for this week:

Meal 1: Beef and Potato “Hash” and Raw Veggies

Protein Shake

Meal 2: Healthier Take on Stuffed Cabbage

Protein Shake

Meal 3: Taco Seasoned Shredded Chicken with Fajita Roasted Veggies


Shopping List:

 12 lb. Ground Beef (lean as possible)

4 lb. Chicken Breast

2 Heads of Cabbage

6 Bell Peppers/Green Peppers

1 Large Onion

6 Large Idaho Potatoes

Chicken stock

1 Box Instant Rice

2 Cans of Tomato Sauce


Raw Spinach

2 Cucumbers



Our grocery store haul

Yep, that’s 12 lbs. of beef


Beef & Potato “Hash”

This easy but delicious breakfast idea was given to me by Nicole. I turn to it nearly every week paired with raw cucumber or bell pepper slices. Cooking 6 lb. of beef in one pan is impossible. So this week we split it in half and made two batches. I use a food processor and the smallest shredding blade to make my shredded potatoes, and then soak them in water to prevent them from turning brown.


6 lbs. ground beef

4 Idaho Potatoes

Seasoning salt (to taste)

Onion powder

Garlic powder

Pam cooking spray


Spray large skillet with cooking spray

Cook ground beef until almost done

Drain fat/grease from pan

Add onion powder, garlic powder, and seasoning salt (to taste)

Drain the shredded potatoes and add to the beef

Cook on medium heat until everything is browned

The potatoes will become translucent once they are cooked

Shredded potatoes

Stuffed Cabbage

Stuffed cabbage is one of my favorite dishes. I grew up with my mom’s recipe that includes tomato soup and pasta sauce. I altered her recipe to cut out all the added things that are in canned soups and sauces. I did find a canned tomato sauce that had no added sugar or oils. We threw around a few ideas on how to cook it. Decided baking would be the easiest and to be honest there were far more rolls then we anticipated.


6 lbs. ground beef

2 C. instant rice

2 cans tomato sauce

2 heads of cabbage

1 Tbsp minced garlic


Boil heads of cabbage until they are tender (roughly 15 minutes)

Mix together rice, seasonings, beef, and half cup tomato sauce

Separate cabbage leaves

Add cooking spray to baking dish

Spread ¼ C. tomato sauce in bottom of dish

Roll about a palm size of beef mixture in cabbage leaf

Line pan with rolls

Top rolls with remaining tomato sauce, salt, pepper, and garlic powder

Stuffed Cabbage Ingredients

Ready to Bake!

Three pans of stuffed cabbage


Taco Seasoned Shredded Chicken

This is a simple recipe that took very little effort. I try to utilize my crockpot as much as possible. I own two large crock pots because two is just necessary. The crockpot is a great tool that helps make moist chicken that reheats great all week. The taco seasoning I used in the recipe is one I got from a food blogger but store bought works just as well. I will happily share the seasoning recipe if anyone is interested. I did use chicken stock to cook the chicken instead of water, because the thought of boiled chicken makes my skin crawl.


4 lbs. chicken breast



Onion powder

Chicken stock

Taco seasoning of choice


Season chicken breast with salt, pepper, and onion powder

Add chicken and stock to crock pot

Cook chicken for 3-4 hours on high

Remove chicken and shred

Mix chicken, taco seasoning, and 2-3 C. left over stock

Shredded chicken


Fajita Veggies

I normally eat raw vegetables with lunch but for dinner I enjoy a warm, home cooked type meal. Due to the volume of the peppers and onions roasting them was the quickest method. Let’s be honest roasting veggies requires little effort.


6 bell peppers

1 Vidalia onion

Pam cooking spray



Chili Powder

Garlic Powder




Pre heat oven to 400 degrees

Spray baking dish with cooking spray

Slice onions and peppers into strips

Toss veggies with seasonings

Add to baking dish

Bake for 20-25 minutes

Toss the veggies about half way through baking

After 3 to 4 hours all 4 dishes were complete and packed away in the fridge. I find that placing meals in large containers and dividing portions out as you go works best for us. Please enjoy, share, and give me feedback on these recipes. If you have any questions or things you would like to see feel free to let me know!

Finished Product

I would like to give a huge thank you to Megan for helping me every week and keeping me company. She also helped to ensure I had all these great photos. Honestly she’s the real MVP for helping out with the dishes. Remember to keep things simple and meal prep can be smooth sailing.

So many dishes