Fit in 15

Week 14 Nutrition Goals & Meal Prep

Your goals for Week 14:

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 14 Sample Menu

  • Day 1- B: Raspberry-peach-mango smoothie bowl L: crock pot enchilada soup D: One pot Greek pasta
  • Day 2- repeat Day 1
  • Day 3- repeat Day 1
  • Day 4- B: (from playlist) avocado toast L: PB honey sandwich (from playlist) D: Creamy garlic chicken skillet
  • Day 5- repeat Day 4
  • Day 6- B: (from playlist) Choc PB overnight oats L: (from playlist) Chicken sausage & veggies D: Sheet pan chicken shawarma
  • 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 or air fryer

Sheet pan chicken shawarma

  • Serve with mixed greens and a tzatziki sauce or hummus
  • Serve on low carb tortilla or whole grain pita

Crockpot/Instapot meal

Crock pot chicken enchilada soup

  • You will want to increase the non-starchy veggies to meet the plate method ratio
  • Simply increase to 2 cans of the diced tomatoes instead of 1

Stove top or electric skillet

One pot Greek pasta

  • Can switch to lentil or chickpea pasta for more protein
  • Cook pasta first if you are using a large pot or cook in microwave
  • Add extra spinach to meet portion control amounts of fiber. Increase to 8 cups lightly packed spinach or to a 5oz box

Creamy garlic chicken skillet

  • Add in 3-4 cups of non-starchy veggies like cherry tomatoes or broccoli. If using frozen, de-thaw in the microwave first

Smoothie recipe

Raspberry-peach-mango smoothie bowl

  • This makes about 2 cups of a smoothie!

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