Fit in 15

Week 4 Recipes, tips, & tricks for meal prep

1. Aim to make the largest portion of 1-2 meals NON- starchy veggies like in the Plate method

2. Use 1-2 recipes for lunch and another 1-2 for your dinners this week, or use the example menu listed below

3. Scroll for a refresher for grocery DELIVERY or PICKUP through Instacart if you don't have time to make it to the store in person

Monday- B: Strawberry smoothie recipe  L: Protein Asian bowl (from lunch/dinner playlistD: Skillet pork chops with peas, carrots, & pearl onions
Tuesday- B: Protein parfait (from breakfast playlistL: Instant pot baked ziti  D: Skillet pork chops with peas, carrots, & pearl onions
Wednesday- B: Strawberry smoothie recipe  L: Instant pot baked ziti  D: Skillet pork chops with peas, carrots, & pearl onions
Thursday- B: Strawberry smoothie recipe  L: Salad kit with chicken (from no cook playlist) D: Skillet pork chops with peas, carrots, & pearl onions
Friday- B: Protein parfait (from breakfast playlist)  L: Instant pot baked ziti  D: Instant pot lentil soup
Saturday- B: Protein parfait (from breakfast playlist)  L: Instant pot baked ziti  D: Instant pot lentil soup
Sunday- B: Strawberry smoothie recipe  L: Salad kit with chicken (from no cook playlist)  D: Instant pot lentil soup

DHF really appreciates the recommendation of driver-approved tips, tricks, & products listed at the bottom of this page! If you have suggestions you think would benefit others, please send us an email at [email protected] or post to our facebook group- Prime Driver Health and Fitness

Blender 

Strawberry smoothie recipe

  • 2 cups frozen strawberries
  • 2/3 cup unsweetened plant milk or dairy milk
  • 1 scoop of protein powder or 5oz of low sugar Greek yogurt like Oikos brand
  1. Blend all ingredients together, add more liquid to desired consistency
  2. Use FROZEN strawberries for a great thickness

1 pot Stove top or electric skillet

Skillet pork chops with peas, carrots, & pearl onions

  • To have more fullness post-meal without extra calories, increase to 4 carrots and an entire head of celery

Insta pot or slow cooker-crockpot

Instant pot baked ziti

  • Makes 4 servings, increase to 6 cups chopped baby spinach to reach non-starchy veggie serving suggestion

Instant pot lentil soup

  • If you do not like radishes, sub out for any other type of non starchy veggies
  • Makes 6 servings, if following sample menu listed above, make a half recipe

Sheet pan recipes (Standard oven/ Galanz/ air fryer)

Meal prep tips

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 & tricks

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

Instacart Tutorial