Your Weekly Meal Prep Plan and Menu!

 John 14:27 “Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”

5-MINUTE PANTRY AUDIT 

1. What foods cause chaos for you? Pitch it, even if it isn’t even opened. Pitch it.
2. What foods make you feel grounded? Add it.
3. What’s missing that you need for simple protein? Eggs, plain greek yogurt, Rx bars, chicken. 
4. What’s one swap that would make this space feel peaceful and productive?

Now choose one thing to add and one thing to release this week. 

Here are 3 steps to Meal Prep This Week: 

Prep 1: Protein Base
 Choose ONE for the next 3 days:

• 1 lb chicken breast (yields 4 servings, ~30g protein each)
• 1 lb lean ground turkey (4 servings, ~28g protein each)
• 4 boiled eggs + 1 cup cottage cheese (2 days, ~26g protein)
• 1 pack baked salmon (~32g protein per 4 oz)

Prep 2: Veggie Base
 Choose ONE:

• 1 bag broccoli or green beans
• 1 chopped cucumber + tomatoes
• 1 sheet-pan of whatever you have (cauliflower, carrots, asparagus)

Roast or steam.

Prep 3: Carb Base
 Choose ONE:

• 1 cup quinoa- eat in ½ c servings
• 1 cup brown rice-eat in ½ c servings
• 2 baked sweet potatoes-eat in ½ c servings

Lord, thank You for being present in the small things. Teach us to nourish our bodies without fear or shame. Give us the courage to choose simplicity over striving. Let our kitchens become places of peace and thank You Father that i don’t have to stay stuck in a body that feels heavy. I love this body Jesus, You gifted it to me before Genesis one, let me love her, rest her, fuel her and speak life to her always. Give me the words Father, it’s in Your Name I pray, Amen.

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://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Transcript

Hey, guys, it's Lindy, welcome back. So I want you to picture your kitchen for a moment. Not the Pinterest one, the real one.

The one with last night's dishes or a half-eaten snack, maybe a drawer of the sticks. You know what? God isn't ashamed of that kitchen, and you don't need to be either.

Today, we're gonna talk about meal prep that brings peace instead of pressure, especially for those of us over 40 who are juggling hormones, schedules, and a thousand emotional things that food symbolizes. So exhale.

We don't need a perfect fridge to do this. You just need a gentle plan, a willing heart, and a faithful God. 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, friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late 20s and struggled for years to get it off. So grab your pre-workout and let's chat.

Don't forget to join my free community where I share all the things, biblical weight loss, macros, recipes, how to eat in line with your goals based on your weight.

Join the email list at herweightlossmindset.com and I will send you a link to join us. So today's word comes from John 14, 27. Oh, this is such a good one.

It says, Peace I leave with you. My peace I give you. I do not give to you as the world gives.

Do not let your hearts be troubled and do not be afraid. Oh, my peace I give you. Do not let your hearts be trouble.

That's what meal prep can be, peaceful, a quiet way of saying there is peace in my prep and I am worth nourishing. So in college, I kicked for not only my roommates, oftentimes our friends, their boyfriends, like we had a crew of people.

So when I moved into my own house, it took me years to learn how to cook for one person. I have always loved to cook, but weighing 250 pounds, like I didn't feel like cooking like I had all those years before. I had to find a new normal.

And I remember thinking one day while in prayer, if I want to truly change, I have to stop eating garbage. Those were the exact words I felt the Spirit speak. And meal prep matters, especially after 40.

It's biological. But we don't need fancy systems. We need blood sugar stability.

Why? Because stable blood sugar leads to steady energy, and steady energy leads to fewer cravings. Fewer cravings leads to healthier choices.

Healthier choices lead to peace. And peace leads to clear decision making. This is not about dieting.

This is about regulating your nervous system through food rhythms and breaking up with old unhealthy mindsets that are keeping you from releasing the weight that God has called you to release.

Being medicated when you can change your diet is putting a bandaid on a heart issue. So take your heart to the Lord and let Him heal you with the food that He put on the earth for you to eat.

So I want you to do a quick 5-minute pantry audit by the end of the day today, okay? So let's do it together. We're going to take 60 seconds and imagine opening your pantry.

I want you to mentally walk through these questions. What food costs chaos for you? And then I want you to pitch it.

I don't care if you haven't even opened it yet. Pitch it. If it causes chaos for you, steals your peace, and makes you sacrifice your convictions and your goals, pitch it.

Now, think about what foods make you feel grounded. What foods make you feel happy? What foods make you feel fulfilled?

Add that to your pantry. And then what's missing that you need for simple protein? Do you need to add eggs or plain Greek yogurt?

Maybe you need to put some RX bars in your pantry or some chicken. And then think about one swap that would make your space feel peaceful and productive. Do you need to clear off the clutter from your counter?

Maybe you need to put your blender up there so it's always there when you want to make your protein shake. I want you to choose one thing to add and one thing to release this week. Just one.

So I want you to think about these three steps as you meal prep. I'm going to give you some realistic, repeatable structure with exact portions and protein grams, okay? So we're going to prep this this week.

Prep one is your protein base. Choose one for the next three days, okay? Either a pound of chicken breast.

This is going to yield four servings of 30 grams of protein each. One pound of lean ground turkey. Four servings breaks this down to 28 grams of protein each.

Four boiled eggs and one cup of cottage cheese over two days. You're going to split that between two days, okay? That's 26 grams of protein each day.

And then you're going to have one pack of baked salmon. This is 32 grams of protein per four ounces of fish, all right? And then your prep two is a veggie base.

So you're going to choose only one, okay? One bag of broccoli or green beans, one chopped cucumber and tomatoes, or what sheet pan of whatever you like.

So if you have cauliflower, carrots, asparagus, maybe cabbage, whatever your in-season squash is, you can throw that on a sheet pan and roast whatever you like. Or steam it, whichever you prefer, okay? That's going to be your one veggie base.

Then you're going to have one carb base as well. So one cup quinoa, you're going to eat these in half cup servings. One cup of brown rice, you're going to also break these down in half cup servings.

Then you're going to bake two sweet potatoes and also eat those in half cup servings. All right? This is enough for about three to four meals.

That's amazing. It's a great start. So meal prep is an act of stewardship.

Let's act a spiritual layer to this. Meal prep is it is stewarding your time well by preparing food that's going to fuel you.

It's stewarding your resources to purchase the food that God has blessed us with and we steward our choices by intentionally choosing food that's going to fill our tank instead of deplete it.

So as you're chopping your veggies, pray, Lord, thank you for this food. Thank you for the people who grew it. Thank you for the nourishment it's going to give me.

Help me to choose gratitude in my healthy choices. So as you portion your protein, you're going to say, Lord, eating 25 grams of protein, it feels uncomfortable to me.

Please, Lord, give me peace and help me to trust that you are leading where I need to go. Maybe as you clean the counter, you say, Lord, thank you for my home. Thank you for the opportunity to prep for me and my family.

Let me never take this for granted. So here is an example of a 45-year-old woman's day of eating. This is an example of a hormone healthy meal plan for a day.

So breakfast is Greek yogurt and berries and a tablespoon of chia. This is about 30 grams of protein. Do a cup and a half of Greek yogurt.

You can add half cup of cottage cheese. I like the daisy because it doesn't have any garbage in it. Don't buy anything with mono-

and diglycerides. If you look at your cottage cheese right now and it's not daisy, unless it's good culture, it has mono- and diglycerides which are led to causing cancer.

Pitch it. Greek yogurt, plus a cup of berries and a tablespoon of chia. Then for lunch, you're going to have four to six ounces of chicken.

You're going to have a cup of those veggies, and then add a half a cup of quinoa. Then your snack for the day is an apple and two boiled eggs. This is going to give you about 20 grams of protein.

If you want to add in a tablespoon of peanut butter for your apple, that's going to add even a little bit more protein and give you that good healthy fat. Make sure your peanut butter has peanuts as the ingredients, okay, maybe a little bit of salt.

I like the Kroger Organic Creamy or Chunky. You can buy a huge tub of it for 10 bucks. And then for dinner, you're going to have your salmon and your roasted broccoli, which is 32 grams of protein, okay?

If you truly want to change, ladies, let this be your menu for the next 30 days and watch what your body is going to do.

Now, I want to be clear, you need to be drinking half your weight and ounces of water and resting seven to eight hours a night, okay? That means you have to put your phone down in the evening and be intentional with your time when you wake up.

You can do this. I want you to ask yourself right now, what do you have to lose? What do you really want?

What do you have to lose by doing this for the next 30 days? What do you really want? What's your protein going to be for the next three days?

What's your veggie? What's your carb? Say it out loud, journal it, prep it, eat it, and choose gratitude.

Lord, thank you for being present in the small things. Teach us, Father, to nourish our bodies without fear or shame. Give us the courage to choose simplicity over striving and let our kitchens become places of peace.

Thank you, Father, that I don't have to stay stuck in a body that feels heavy. I love my body, Jesus. You gifted her to me before Genesis 1.

Let me love her, rest her, fuel her, and speak life to her always. Give me the words, Father. It's in your name I pray, Amen.

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 Podcasts.

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. God bless.