Fit in 15

Week 13 Nutrition Goals & Meal Prep

Your goals for Week 13:

1. Continue making at least 1 meal/day on your own

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 13 Sample Menu

  • Day 1- B: (from Brk playlist) mocha overnight oats L: Taco Chili D: Red lentil soup
  • Day 2- repeat Day 1
  • Day 3- B: strawberry banana green smoothie L: (from no cook playlist) Crunchy avocado tuna wrap D: Sheet pan balsamic-parmesan chicken and veggies
  • Day 4- repeat Day 3
  • Day 5- repeat Day 4
  • Day 6- B: (from Brk playlist) Chia seed protein pudding L: Veggie packed pasta primavera  D: Tofu & snow pea stir fry with peanut sauce
  • 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

Sheet pan meal & one pot meal

Sheet pan Balsamic/Parmesan chicken and veggies 

  • Make sure to line pan with parchment paper
  • If you want to add a carb source dice up 1-2 potatoes or sweet potatoes and place them on the pan to roast for 15 minutes before you add the other veggies and chicken

Veggie packed Pasta Primavera (vegetarian and gluten free)

  • 1 box of chickpea or lentil pasta like Barilla brand (this is the protein source as well as the carb source)
  • 1/4-1/2 cup olive oil
  • 1 red onion sliced, 3-4 minced garlic cloves, 2 tsp Italian seasoning (if unable to dice the onion & garlic use garlic & herb Mrs Dash)
  • 2 Tbsp lemon juice
  • 1/2 cup shredded parmesan
  • 1 large sliced carrot
  • 2 bell peppers sliced
  • 2 cups broccoli florets
  • 1 cup grape tomatoes
  • 1 zucchini diced
  • 1 yellow squash diced
  1. Cook pasta according to package directions, also try adding oil so that noodles don't stick together (you can cook pasta in the microwave if you don't have a stove! Just stir every minute)
  2. In a skillet heat oil, then saute the onion, garlic, and carrots for 5 minutes
  3. Add the rest of veggies and saute until desired softness
  4. Add drained pasta and cheese and mix then serve!

Crockpot/Instapot meal

Instant or crockpot pot taco chili

  • This is a super yummy recipe BUT you will need to add non-starchy veggies.
  • Try it with a salad on the side or try adding 4 cups chopped celery and carrots to the recipe
  • The carrots and celery won't contribute to the flavor, they just kind of blend in

Smoothie recipe

Strawberry banana green smoothie

Stove top or electric skillet

Red lentil soup

  • This works for stove top or instapot
  • Try it with bone broth instead of regular broth for more protein/serving

Tofu & snow pea stir fry with peanut sauce

  • If you do not like tofu read the directions for substituting with chicken instead
  • If pairing with rice, try the microwaveable packets to cut down on prep time

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