5 Minute Meal Prep Hacks Every Christian Woman Needs

SECRET SALE KICKS OFF MONDAY MARCH 17TH! ARE YOU ON THE EMAIL LIST?

1. Get our your calendar and check the week ahead, write down the meals you'll be home for or need to pack for lunches. 

2. Pick your proteins. You must be eating 25-30g protein PER meal, 4-5 times a day. So planning here is KEY! Whatcha hungy for? Tacos? Something hearty? Write them on the appropriate day.

3. Fill in the blanks, what do you need for sides? Veggies, treats, carbs? Write them down in quantity to be sure you have enough or what you need to buy. 

4. Check the freezer and fridge for leftovers, then your pantry for what could compliment them. Use what you have before your next grocery haul. 

Whatcha gonna prep this week? 

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://bit.ly/JoinTheWeightLossFramework

Join my FREE Community + get a copy of my Free Weight Loss & Routine Guide: www.herweightlossmindset.com

Check out my FREE Nutrition & Fitness Masterclass: https://youtu.be/EqM9jfQMbBA

Transcript

Is planning a mental block for you?

I remember those days, I still struggle sometimes.

It takes time to get into a routine, but a few minutes, a couple, one day a week, is gonna make a huge difference.

Your family and your goals are so worth it.

So grab a notebook and pen, I'm gonna give you four five-minute meal prep hacks that every Christian woman needs.

Stay tuned.

Are you sick of trying diet after diet and not losing weight?

Are you tired of doubting your ability to actually lose weight in a healthy way?

Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey friends, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach.

I gained 100 pounds in my late 20s and struggled for years to get it off.

Nine years ago, I found a system that works and has helped me lose over 90 of those pounds.

I've worked with women in online fitness and nutrition ever since.

In this podcast, I'll teach you how to reframe your thoughts about weight loss and your ability to achieve lasting results and lose weight in a way that honors God without obsessing about the scale and meal plan and prep for your family.

So grab your pre-workout and let's chat.

So Monday kicks off the secret sale.

Are you in the Insiders Group?

If not, go to herweightlossmindset.com.

That's herweightlossmindset.com.

You can find the link in the show notes of this podcast.

Join the email list and I will send you a form to have you fill out, just answer a couple of questions about your personal weight loss journey, and I will send you a one-time offer.

The sale is going to last Monday, March 17th through Friday of that week.

You have five days to take advantage of this never-before-seen sale.

So be sure to grab the Insiders List.

It's only available for people on my workout list or on my email list.

So I know that planning is a real struggle for a lot of people.

I know being a new mom, I have had such a normal routine for the past probably six to seven years.

So to have to shift that is not always easy.

But if you have a few minutes, well, make time a few minutes on Sunday, get your family around the dinner table and say, okay, what do we have this week?

I'm going to give you four steps so that you can prep and it will take you 10 minutes.

So you're going to get a piece of paper or get your calendar so you can see the days of the week ahead.

Now, what days are you going to be home to eat dinner?

What days are you going to be eating lunch, either at home or if you work outside of the home, what are you going to be packing to take for lunch?

Do you have any lunch meetings or dinners out?

Get those written down.

That is going to help you eliminate times to prep, okay?

So we always have a leftover night.

So I know that at least one night a week, we're having a leftover night.

One night, we're going out to dinner.

Every other week, we have discipleship.

So there's just, there's always things that you can plug in into those days of the week.

So I always say, you have to have your meals planned around your protein.

For the average woman, you need anywhere from 25 to 30 grams of protein per meal if you're eating 4 to 5 times a day, which is what I recommend.

So you have to be very intentional with planning your protein.

You want to make sure that you have your chicken thighs, your Greek yogurt, your cottage cheese, your ground beef, or your turkey, and then pick a couple themed meals.

So maybe you want to have a Mexican night.

My husband loves making Mexican food.

Like we make tacos at least one night a week.

Maybe you have a hearty meal on your plan.

It's winter here in Indiana, and so chicken and noodles, beef and noodles, things like that.

Maybe you have leftovers one night.

Maybe you're going to order pizza out one night.

We love Elmo's Gas Station Pizza.

I know it sounds weird, but it's like super delicious.

We get the large thin crust veggie pizza, and then we add sausage and pepperoni, because they always put the good veggies on the veggie pizza, but if you order a Supreme, you get what?

Green peppers, which I can't eat, and a couple mushrooms sprinkled in.

But the Elmo's Veggie Pizza is legit.

So pick your proteins, look at the themes.

Maybe you have leftovers one night that you want to throw in.

I like to make random crap in a skillet.

Sometimes we just throw a bunch of stuff together, and it's always delicious.

Sprinkle it with Parmesan cheese.

That's like the topping on the cake.

And then you're going to look at what's left and fill in those blanks.

What can you use for sides?

What veggies can you have?

Are you going to have a salad?

Are you going to have some steamable frozen options in the freezer so you can easily throw those in the microwave for a quick prep?

Are you going to have sweet treats?

Are you baking?

We're not buying crappy processed sugary treats with high fructose corn syrup and all of these unhealthy additives.

We're going to start baking some treats.

And then plan your potato, plan your rice, plan your beans, whatever your healthy carbs are going to be.

Have your bread there.

There's some really good options for bread out there, but just be very, very careful about the quality of bread.

Spend some more money buying good bread.

And then, what do you have in the freezer?

What needs to be used?

What can you take out of the freezer to thaw that you can put a little spin on?

So maybe you have rice in the freezer, or maybe you have some frozen chicken, or some leftover venison.

Maybe you can thaw those things.

And last time you made chicken and rice, but maybe this time you can put like a Asian spin on it.

So this week we had frozen tuna steaks in the freezer.

So I took those out, hubby seared those on the flat top, and then I warmed up some rice that we already had made, and I had roasted some veggies.

And so we threw those all together and put a little soy sauce on it.

It was a complete and total switch up from the original plans that we had for the rice and the veggies.

So it's gonna take a couple of minutes to look at your week, and it's gonna take about a month for you to get into this routine, to really figure out a process that's gonna work for you and work for your family.

But we know in Proverbs, it says, commit your plans to the Lord, and he will make your path straight.

So pray over this.

Get your family around the dinner table, and start praying.

Start saying, okay, Lord, what do we have this week?

What can we use that's already in our pantry?

What can we use that's already in our freezer?

And he will lead and guide you to where you need to go.

All right, so tell me, are you gonna do this?

We're going to write down the days of the week.

We're gonna pick our proteins.

We're gonna fill in the blanks.

And then we're gonna look for the leftovers or things in our freezer that need to be used.

So I'd love to know your planning prep for the week.

And I pray this message bless you.

Hey sis, I hope you enjoyed today's episode.

If so, would you take 30 seconds and share it with a friend?

Also, please leave a quick review for the show on Apple Podcast.

It lights me up to know this podcast is helping you.

Okay, it's time to go make a protein shake and get my sweat on.

No more standing in the kitchen waiting for motivation to appear.

I will meet you back here for another episode.