Exsoycise is now Awakened Nutrition & Training, a blog for health seekers, food lovers and dream body builders!

Each week, I take a day and cook about 4 days worth of meals, which takes about an hour to an hour and a half of my time. I weigh my food and pre-package it in easy togo containers. I love doing my meal prep because of the time I save each day and I don't ever have to think or stress over what I am eating that day, I just grab it and go! I will usually saute a batch of chicken breast or extra lean ground turkey, veggies and cook either brown rice or brown rice pasta. I really love sauteing fresh vegetables, but to save time I will buy a variety of frozen vegetables. The frozen veggies are great because they never go bad in the freezer, they save me money each week, and are easy to prepare.Below I have listed an example of my current daily meal plan. If I feel like I am still hungry, I will have an apple during the day or even throw in a 6th meal with grilled chicken and veggies.

Sign up here to receive my FREE 7 day meal plan (soy, dairy & gluten-free!) with guide, tips and shopping list that is similar to what I used when I first started out to help me to loose weight and build muscle while doing cardio and weight training 6 days per week. Click here to sign up for my printable 7 day meal plan.

Meal 1: 1/2 cup egg white, 1 whole egg scrambled with sauteed mushrooms  1 cup old fashioned oatmeal  Green tea with stevia or coffee with almond milk and stevia

Meal 2: Pre Workout Protein Shake:  1 scoop protein powder almond milk 2 tsp unsweetened cocoa  instant coffee stevia

Meal 3: Post Workout Pumpkin Protein Pancake

Meal 4: 4oz chicken breast 1/2 cup brown rice pasta sauteed spinach 

Meal 5: Protein Shake:   1 scoop protein powder 2 tsp unsweetened cocoa stevia 1 tbsp flax meal

4 oz. chicken, sweet potatoes, and chickpeas yummy!

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