Social Media Manager (and fitness fanatic) Amanda Meixner is something of a celebrity in the meal prep world, and with good reason! Almost every weekend, she prepares a week’s worth of healthy meals and shares her colorful and inspiring photos on her Instagram account and her blog, Running Wild. Check them out for more meal prep ideas and fitness inrpiration.
Amanda is doing The Master’s Hammer and Chisel workouts and is encouraging thousands of the others participating in the Facebook Challenge Group. The Challenge started on January 4, but if you are just starting your program now, you can still join the group and get support, accountability, and exclusive tips from The Master’s Hammer and Chisel celebrity trainers Sagi Kalev and Autumn Calabrese!
This week, Amanda’s meals are inspired by the grain-free menu within the nutrition guide. Amanda is eating in the 1,500-1,799 calorie range, so she added an extra green, purple, and yellow container, and two extra teaspoons to the suggested menu. She also substituted a few ingredients for others in the same color container list that she preferred or already had in her pantry. You can do the same and it makes it easy to change up your menu by swapping in different vegetables, fruits, and protein options.
These are Amanda’s healthy, grain-free meals for the week. Scroll to the bottom for a complete shopping list.
Meal 1 (Breakfast): Eggs scrambled with spinach, mushrooms, peppers, and onion, side of lentils, and fresh berries – 2 yellows, 1 red, 1 green, 1 purple
Meal 2 (Snack): Shakeology – 1 red
Meal 3 (Lunch M/W/F): Tuna Salad with Artichokes (recipe on page 38 of the guide), made with red peppers, lettuce, sunflower seeds, oregano, olive oil, and lemon juice, baked sweet potato, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple
Meal 3 (Lunch T/Th): Grilled salmon with fresh herbs cooked in 2 tsp olive oil, slivered almonds, roasted broccolini, quinoa, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple
Meal 4 (Snack M/W/F): Raw pecans with berries – 1 blue, 1 purple
Meal 4 (Snack T/Th): Raw cashews with a red apple – 1 blue, 1 purple
Meal 5 (Dinner M/W/F): Baked chicken, steamed veggies in 1 tsp olive oil – 1 red, 1 green, 1 tsp.
Meal 5 (Dinner: T/Th): Baked cod and Brussels sprouts cooked in 2 tsp. olive oil – 1 red, 1 green, 2 tsp.
Extra Side: Baby carrots, cucumbers, and bell peppers (1 green)
These protein-packed breakfasts will fill you up and fuel your day. Amanda made scrambled eggs with sautéed spinach, mushrooms, bell peppers, and onion served with a side of cooked lentils and a cup of fresh berries (not pictured). To save time, Amanda buys pre-cooked lentils. For a less expensive option, cook 1 cup dry lentils in 1¾ cup water or vegetable broth, covered over medium heat for about 20 minutes.
These grain-free lunches feature lots of green vegetables and lean protein. Amanda followed the Tuna Salad with Artichokes and Olives recipe on page 38 of the guide. She made some substitutions to suit her personal taste, and you can too. She’s not a fan of olives, so she swapped out the olives for sunflower seeds, another option from the orange container list. She didn’t want to buy a whole tub of mayonnaise just to use a few teaspoons, so she drizzled olive oil over her salad instead. Her other lunch is grilled salmon with fresh herbs and slivered almonds with roasted broccolini and quinoa (which is technically not a grain, but a seed).
After finishing a workout that hammers your muscles and chisels your body, it’s important to eat a nourishing protein-rich dinner to help rebuild muscle tissue. Here are two dinners from The Master’s Hammer and Chisel Grain-Free menu that do just that. On the top row is grilled herbed tilapia served with roasted Brussels sprouts. On the bottom row is cumin-spiced chicken served with steamed vegetables.
Here is a what a single day of meals looks like following The Master’s Hammer and Chisel grain-free menu:
1 dozen eggs
1 bag of spinach
1 white onion
1 box cherry tomatoes
2-3 red bell peppers
2 yellow bell peppers
1 bag baby carrots
4 large lettuce leaves
2 cups Brussels sprouts
1 carton broccolini
1 bag broccoli/mixed veggies
2 packages cooked lentils
4 cartons fresh berries
5 cans chunk light tuna (5 oz. each)
3 cups artichoke hearts in water
3 small sweet potatoes
1/2 cup uncooked quinoa
½ lb. salmon
¾ lb. chicken
½ lb. cod
5 packets Shakeology
Photo by Amanda Meixner