Fit in 15

Week 12 Nutrition Goals & Meal Prep

Your goals for Week 12:

1. Continue making at least 1 meal/day

2. Continue following the Plate Method where the largest portion of your plate is non-starchy veggies

3. Use the recipe playlists (for no cook or microwave) & other recipes listed if you have a wider range (instapot/crockpot/airfryer/oven/blender) of cooking equipment & the sample menu listed below

Week 12 Sample Menu

  • Day 1- B: Chocolate peanut butter smoothie. L: salad kit with chicken (playlist) D: shrimp scampi zoodles
  • Day 2- repeat Day 1
  • Day 3- repeat Day 1
  • Day 4- B: microwave veggie omelet (playlist) L: Greek roasted fish with veggies. D: tofu & veggie curry
  • Day 5- repeat Day 4
  • Day 6- B: southwest breakfast burrito or bowl (playlist) L: tuna meal (playlist) D: chipotle chicken & cilantro lime quinoa bowl
  • Day 7- repeat Day 6

Recipe playlists for no cooking or microwave

Breakfast playlist
Lunch or dinner- no cook playlist
Lunch or dinner- microwave playlist

Smoothie recipe

Chocolate peanut butter protein shake

  • Just use a banana, don't worry about measuring out a 3/4 cup of banana

Sheet pan meal for Oven or Galanz

Greek roasted fish with veggies

  • The non-starchy veggies in this recipe can be easily switched out for whatever your preference is

Crockpot/Instapot meal

Chipotle chicken & cilantro lime quinoa bowls

  • You do not have to cook the quinoa separate from the chicken. Simply combine steps 2 & 3 to have the chicken and quinoa done at the same time
  • Add 4 cups of greens (chopped cabbage/lettuce/cucumber ect) to reach Plate Method ratios

Stove top or electric skillet

Tofu & veggie curry with zucchini noodles

  • All in one pot!

Shrimp scampi zoodles

  • Instead of making the zoodles from scratch, buy the pre-made zoodles in a steamer bag in the frozen veggie section

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