#Meal Prep & Planning

[prettieinpink]

Question about Cycle Syncing. Do you know where i can find, like a masterlist of food that fits into the steps of the cycle? I always see the same food but how abt the rest? Would be nice to know for example for meal building.

MASTERLIST: NUTRITION CYCLE SYNCING

This post is a masterlist of everything that is recommended you eat while cycle syncing. if you don’t know what that is, read this beginner guide.

This post is a researched post, because I actually couldn’t find a proper masterlist. So, I researched what kinds of nutrients you need during your 4 phases, but I am NO DOCTOR. Just a little disclaimer!

MENSTRUAL/FOLLICULAR PHASE - high iron, vitamin C foods

VEGETABLES

Spinach

Silver beet

Broccoli

String beans

Peas

Sweet potatoes

Beet greens

Dandelion greens

Collards

Chard

Chilli peppers

Sweet yellow peppers

Parsley

Brussel sprouts

FRUITS

Oranges

Guavas

Black currants

Cantaloupe

Kiwis

Lemons

Lychees

Papayas

Strawberries

Oranges

Watermelon

Figs

Prunes

PROTEINS

Beef

Lamb

Liverwurst

Pork

Veal

Dried beef

Eggs

Shrimp

Clams

Tuna

Sardines

CARBS/OTHER

Whole wheat bread

Enriched pasta

Rye bread

Enriched rice

Tofu

Beans

Lentils

OVULATORY PHASE – complex carbs, lean proteins, anti-inflammatory, vitamin B6, folate/choline

VEGETABLES

Carrots

Spinach

Sweet potato

Red potato

Green peas

Chickpeas

Butternut squash

Asparagus

Turnip greens

Romaine lettuce

Beets

Sweet corn

Mushrooms

Pumpkin

Parsnip

Cauliflower

FRUITS

Bananas

Avocado

Mango

Blueberries

Apple

Peaches

Tangerine

Pink grapefruit

lemons

PROTEINS

Egg whites

Strained yoghurt

Skinless white meat poultry

Plain greek yoghurt

Low fat cottage cheese

Tofu

Lean beef

Powdered peanut butter

Beef liver

Pork loin

Bison

Organ meat

CARBS/OTHER

Lentils

Kidney beans

Green peas

Walnuts

Flaxseeds

Cashews

Almonds

Pistachios

LUTEAL PHASE – High fibre, vitamin B12, magnesium

VEGETABLES

Spinach

Swiss chard

Collard greens

Green peas

Sweet corn

Cabbage

Arugula

Bok choy

Celery

Lettuce

FRUITS

Pears

Strawberries

Avocado

Apples

Raspberries

Blackberries

Blueberries

Bananas

PROTEINS

Animal liver

Animal kidney

Clams

Swiss cheese

Turkey

Crabs

Ham

CARBS/OTHER

Oats

Popcorn

Almonds

Fresh coconut

Sunflower seeds

Dark chocolate

Wheat

barley

[blacklotusflower23]

[tiktok-singularity]

Amazing simple meal prep inspo

[fattofitsure]

Meal plan for weight loss

A well-balanced meal plan for weight loss typically includes a combination of nutrient-rich foods that are low in calories. Here's a sample meal plan to help you get started:

Breakfast:

Option 1: Veggie omelet made with egg whites or egg substitute, filled with spinach, mushrooms, and bell peppers.

Option 2: Greek yogurt topped with berries and a sprinkle of nuts or seeds.

Option 3: Whole grain toast with avocado and sliced hard-boiled eggs.

Snack:

Option 1: Apple slices with a tablespoon of almond butter.

Option 2: Carrot sticks with hummus.

Option 3: A small handful of mixed nuts.

Lunch:

Option 1: Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.

Option 2: Quinoa or brown rice bowl with roasted vegetables and a lean protein source like grilled salmon or chickpeas.

Option 3: Whole grain wrap filled with lean turkey or chicken, lettuce, tomato, and mustard.

Snack:

Option 1: Low-fat cottage cheese with sliced peaches.

Option 2: Celery sticks with peanut butter.

Option 3: Greek yogurt with a drizzle of honey and a sprinkle of granola.

Dinner:

Option 1: Baked or grilled fish (such as salmon or cod) with steamed broccoli and a side of quinoa or sweet potato.

Option 2: Stir-fried tofu or lean beef with mixed vegetables (broccoli, bell peppers, snap peas) and brown rice.

Option 3: Grilled chicken breast with roasted Brussels sprouts and a small portion of whole wheat pasta.

Snack:

Option 1: Sliced cucumbers with a low-fat yogurt dip.

Option 2: Air-popped popcorn.

Option 3: Hard-boiled eggs with cherry tomatoes.

It's important to note that individual dietary needs and preferences may vary. Adjust portion sizes according to your specific calorie requirements and consult with a healthcare professional or registered dietitian for personalized advice. Additionally, remember to stay hydrated by drinking water throughout the day and listen to your body's hunger and fullness cues.

Click here to get meal plan

[veganrecipebox]

Rich and hearty Kotosoupa Avgolemono is the Greeks’ answer to chicken noodle soup. Naturally thickened with rice (or orzo pasta) and topped with fresh dill and lemon, it’s perfect for a cold winter day. 

[euphoriacafe]

Meal Prep + Dinner Idea’s from a Military wife.

Truthfully these are my always to-go ideas that I bring to pot lucks.

[brandycranby]

mm didn't get take out even though i was excited aaaall week for it :(( dunno, it's just so expensive and i feel like i've spent too much money lately. but now i feel like crud :((

[akkivee]

HAPPY BIRTHDAY TO OUR FAVOURITE BUNNY BASTARD!!!!!!!!!!!!!!!!!!! 💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙💙

[themamabair]

Lunch prep for the next three days.

Next ADHD project to tackle: laundry. Now that I feel comfortable building good habits and routines, I want that to extend to my laundry system, and then eventually my closet. No more dirty clothes by the bed, no more clean clothes waiting to be put away, I know I can do this. It starts this weekend! I will put away my clean clothes tomorrow, and I will do my dirty laundry on Saturday.

[homesteadsoph]

Honestly, I’ve always hated meal prep because I never know exactly what I want ahead of time and I always end up with a planned/prepped meal that I’m just not excited about or interested in when it’s actually time to eat it.

My solution to this has been to just prep homemade, versatile ingredients that can easily be turned into multiple different meals depending on my mood, mostly using additional ingredients that I already have on hand or that are easy to whip up or acquire (noodles, chicken, vegetables, frozen potstickers, pizza dough, etc)

Garlic sage butter can be used for pasta, grilled cheese, pizza, garlic bread, veggies, on dinner rolls, or even in a breakfast scramble

Asian peanut sauce can be tossed on udon noodles or used as a dipping sauce for potstickers or spring rolls

A nice, hearty marinara can be used for spaghetti, chicken parmesan, as a pizza sauce, etc

Pesto can be used for chicken, pasta, pizza, veggies, etc

It gives me the ability to make a spur of the moment meal that��s actually enjoyable and tastes homemade. None of these ingredients are very difficult or time consuming to make ahead of time, and the homemade versions are a huge step up from buying them at a store. Substituting garlic sage butter for regular butter in just about any savory type of recipe is just [chefs kiss]. It takes a quick pasta meal from boring to delicious with complex flavors. Homemade staple ingredients that you can prep ahead of time also save a lot of time when you’re actually cooking if you want to do more complicated or difficult recipes.

[junglejim4322]

Tomorrow. I am considering a gluten free Hawaiian sweet bread spam and cheddar sandwich. Thoughts? Will I get canceled due to woke?

[aguineapigcouldntdothis]

its not time to clean my kitchen for pesach yet however i just had a genius idea. i needed something that i could clean under my stove and other tight crevices with bc a) uncontained boiling water is a mess and b) blowtorches are not usually allowed in student housing. and ive seen people use steamers and i was sad bc i dont have kitchen steamer. then i realized i dont have a kitchen steamer but i DO have a clothing steamer. the kitchen cleaning is my fave part of pesach prep and im excited to steam the fuck outta my kitchen while also confusing my goyische roommates.

[tiktok-singularity]

Meal prep/planning.

Frozen chopped herbs and garlic

[fattofitsure]

Here's a simple and easy-to-follow 1-week meal plan:

Day 1:

Breakfast: Avocado toast with scrambled eggs

Lunch: Greek salad with whole-grain pita bread

Dinner: Baked chicken breast with roasted vegetables

Day 2:

Breakfast: Overnight oats with berries and almonds

Lunch: Vegetable stir fry with tofu or chicken

Dinner: Salmon with quinoa and steamed vegetables

Day 3:

Breakfast: Banana and peanut butter smoothie

Lunch: Grilled chicken salad with vinaigrette dressing

Dinner: Vegetable lasagna with whole-grain noodles

Day 4:

Breakfast: Greek yogurt with granola and fruit

Lunch: Black bean and corn salsa with tortilla chips

Dinner: Shrimp stir fry with brown rice

Day 5:

Breakfast: Blueberry muffin with honey butter

Lunch: Turkey and cheese sandwich on whole-grain bread

Dinner: Baked sweet potato topped with black beans and avocado

Day 6:

Breakfast: Peanut butter and banana toast

Lunch: Hummus and vegetable wrap

Dinner: Lemon-pepper cod with roasted potatoes and green beans

Day 7:

Breakfast: Spinach and cheese omelet

Lunch: Tuna salad with crackers

Dinner: Homemade pizza with whole-grain crust and vegetable toppings

This meal plan includes a variety of nutritious and delicious options that are easy to make at home. Feel free to substitute ingredients and customize the meals to suit your taste preferences and dietary needs.

Get Meal plans and recipes

[veganrecipebox]

Doufunao is a classic Sichuan dish. There are regional variations of doufunao throughout China, both sweet and savoury, but this mala version is especially popular in Sichuan and it’s one of my favourite childhood snacks. This Savory Tofu Pudding is piled high with aromatic seasonings, and is just the right amount of sweet, spicy, salty, and sour.

[chrisdoeslife]

I do all of my meal and grocery planning in my Notes app and it’s a hot mess. I know there’s a better way. I know that. But this is what I do. My weekly routine.