Fit in 15

Week 10 Nutrition Goals & Meal Prep

Your goals for Week 10:

1. Use the sample menu, playlist, & grocery list below if you only have access to microwave or no cooking equipment

2. Use the other recipes listed if you have a wider range (instapot/crockpot/airfryer/oven/blender) of cooking equipment & the sample menu listed below

  • Day 1- B: apple PB smoothie. L: cottage cheese crab bowl (from playlist) D: slow cooker Mediterranean stew
  • Day 2- repeat Day 2
  • Day 3- B: protein parfait (from playlist) L: Mediterranean wrap or bowl. D: cheeseburger soup
  • Day 4- repeat Day 3
  • Day 5- repeat Day 3
  • Day 6- B: no bake energy balls (from playlist) L: chickpea curry (from playlist) D: baked chicken & brussel sprouts
  • Day 7- repeat Day 6

Week 10 recipe playlist

And here's your sample menu and grocery list:

Week 10 menu

Remember to check what you have before you buy all of these items! A lot of the ingredients in here rollover from week to week

Week 10 Grocery list

Sheet pan meal for Oven or Galanz

Baked chicken with Brussel sprouts with sweet potatoes

  • Increase to 4 cups Brussel sprouts

Smoothie recipe

Apple-peanut butter smoothie

  • Add nutmeg or allspice to make it taste close to apple pie!
  • Add 2 Tbsp ground flax/chia/ or hemp seeds for more protein and fiber

Crockpot/Instapot meal

Slow-cooker Mediterranean stew

  • This stew is already jammed packed with veggies and flavor
  • If you would like to add more protein Parmesan cheese or shrimp would complement the flavors well

Cheeseburger soup

  • Instapot or stove top
  • Increase to 4 medium carrots and an entire head of celery to meet non-starchy veggie needs

Stove top or electric skillet

Mediterranean wrap

  • Swap the couscous for quinoa instead and get a little more protein and fiber, or stick with the whole grain couscous!
  • Does not have the largest portion being non-starchy veggies, so eat with carrot or celery sticks OR serve "unassembled" with salad greens 

Meal prep tips for the road

Storage can be a big issue when it comes to meal prep on the truck

1. Drivers recommend investing in a vacuum sealer to store weeks of food at a time without going bad and taking up tons of space

  • Find a USB rechargeable vacuum sealer and bags from Walmart here- Vacuum & Bags

2. Drivers recommend investing in a blender to make nutritious smoothies. The Blend Jet 2 (battery powdered, USB rechargeable) is especially driver friendly as you can put your ingredients in before driving, place the entire blender in your cupholder, then press the button and blend without having to plug it in or stop driving!

  • Click to get a Blend Jet 2 and cut down on time even MORE by prepping smoothie ingredients in baggies for quick access
  • Another great blender is the Vitamix for larger batches of smoothies. Uses 1200-1400 W

Cleaning tips for the road

Without the right tools for clean up...let's just say it can get messy trying to clean dishes in the truck stop shower

Instead, try these driver recommended products

  1. Dawn spray soap- cuts through the grime leaving minimal scrub time
  2. USB rechargeable spray bottle- powerful & helpful tool that holds 1 Liter of water at a time
  3. Eat cleaner food grade wipes- quick swipe of fruits, veggies, even dishes so it saves a bunch on water
  4. Collapsible dish pan- space saving equipment that also doubles as a cutting board
  5. Large water container with spigot- set to the end of doorway & clean dishes on step
  6. For blenders- clean quickly by simply filling halfway with water + dab of soap, turn on for 30 seconds to 1 minute, drain, then rinse with plain water
  7. Parchment paper makes for easy cleanup when using pans or dishes in the Galanz or standard oven

Balanced Snack Ideas

Add these to your grocery list, and remember to pair a protein source any time you choose a carb source to keep your energy/ blood sugar levels happy