Weekly Prep

So, I’m a little late on the week, but I was still on vacation yesterday, so I didn’t really count that as the week. Being on vacation is great, but coming home to an empty fridge is kind of a bummer. My goal is to get to the supermarket by tomorrow evening, and the week’s meals sort of hinge on that happening. It might be a tight squeeze but I’m thinking positive thoughts. This weeks workouts are kind of smushed too as we’re up to 4 runs a week now and I won’t be working out today. Here’s the schedule as it stands now:


Today- Takeout. Empty fridge strikes again.

Wednesday- Citrus Salmon and Roasted Broccoli

For the broccoli:

  • Preheat over to 375
  • Cut 1 large head broccoli into florets
  • In a bowl, mix broccoli, 2 tbsps olive oil, 2 tbsps chopped garlic, salt and pepper
  • Line a baking sheet with foil and spray with non-stick spray
  • Distribute broccoli into one even layer on the sheet and bake for 20 minutes stirring occassionally

Thursday- Pasta w Turkey and Veggie Marinara Sauce (dairy free, gluten free if gf pasta is used)

  • Chop up 1 red pepper, 1 green pepper, 1 medium zucchini, 1 head of broccoli and an onion
  • Sautee that all in about 1 tbsp olive oil for about 10 minutes over medium heat
  • While that’s cooking, bring water to a boil and cook pasta according to package directions
  • In a separate pan, cook and brown 1lb extra lean ground turkey
  • Add one jar of marinara sauce, 1 tbsp chopped garlic and the cooked turkey to the veggies and let simmer over low heat for another 10 minutes
  • Pour the whole thing over cooked pasta

It’s super easy, healthy and delicious, and it makes tons of leftovers. The turkey could easily be omitted or replaced with kidney beans for a vegetarian feast.

Friday- Shrimp and Veggie Stirfry (gluten free if gf stir-fry sauce is used, dairy free)

  • Steam one bag mixed frozen veggies in the microwave
  • Heat 1 tbsp olive oil in a wok or large skillet over medium heat
  • Add veggies and fresh or defrosted shrimp to a wok or large skillet along with about 2 tbsps of your favorite stir-fry sauce
  • Cook 3-5 minutes or until shrimp are pink.
  • Serve over some cooked brown rice

Shrimp can be omitted to make this meal vegetarian

Saturday- Lemon Dijon Chicken and Steamed String Beans with Garlic (gluten free, dairy free)

For the string beans:

  • In the microwave or a steamer basket over boiling water, steam about 1 lb green beans
  • Once steamed, combine in a bowl with 1 tbsp olive oil, 2 tbsp chopped garlic and the juice of one lemon

Sunday- Slow Cooker BBQ Chicken Sammies and Mashed Sweet Potatoes (gluten free if gf sauces and dressings are used, dairy free)

  • Combine 2 frozen chicken breasts, 1/2 bottle bbq sauce, 1/4 bottle Italian dressing and a few dashes of Worcestershire sauce in the slow cooker
  • Cook on high for 3-4 hours or low for 6-8 hours
  • When there are 30 minutes left to cook, remove chicken breasts, shred with forks and place back in slow cooker for the remainder of the time
  • Serve shredded chicken atop hamburger buns of choice for yummy pulled-chicken sammies.

For the sweet potatoes:

  • Clean 2 large sweet potatoes. Peel them if you don’t like the skin. I don’t because I do.
  • Poke all over with a fork and microwave on high 10 minutes or until potatoes are cooked through
  • Allow potatoes to cool before handling then cut them into cube and put in a bowl along with 1/3 cup soy milk and salt and pepper
  • Mash it all up with a fork and enjoy!

Wow. Looking at those recipes I sort of feel like I’m getting away with something because they’re all easier than the last. Honestly though, this is one of those weeks where I know I’m not going to have the time or inclination to spend more than 45 minutes start to finish in the kitchen. All the weekly recipes here can be done in probably 30 minutes. That’s the kind of weeknight cooking that works for me.

Here’s this week’s training schedule too:

Tuesday- Rest Day

Wednesday- Run 2 easy miles

Thursday- Run 4 miles with the middle 2 miles at a tempo pace.

Friday- Run 2 easy miles or, weather-permitting, take the road bikes out for a spin (it’s supposed to hit 70 here!!)

Saturday/Sunday- Run 8 miles

Saturday/Sunday- Spin bike and weights

Like I said, it’s a crammed workout schedule, but I’m looking forward to sweating it out again now that I’m home. Have a great week!


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