You asked and I am delivering! Today is the day that sets the stage for success during the week.. Prioritize your weight loss.

I mentally snapshot my meals three days out. During the week I look for recipes on:

  • Tik Tok: search for meal prep recipes, low carb recipes, intermittent fasting recipes, weight loss recipes
  • Get excited
  • Try something different
  • Get your grocery list together


  • Intermittent fasting
  • Fasting 12-16 hours
  • Example No food from 7pm to 11 am

Lunch and Dinner Meal Prep


  • Chicken breast skinless 1-2 pounds
  • Cauliflower Rice ( 365 Whole Foods Market Stir-Fry-Style Riced Cauliflower
  • Sweet potato

Cooking Instructions:

  1. Trim fat from chicken breasts. Slice in half
  2. Season your chicken breasts any way you want
  3. Add lemon juice to chicken
  4. Spray baking sheet with coconut oil
  5. Oven on 400 degrees
  6. Cook for 20 minutes
  7. Take 1 sweet potato, peeled and diced
  8. Air fryer for 10 minutes

Putting it all together

  • Get containers out
  • Put 1 cup of cauliflower rice on the bottom
  • 1-2 pieces of chicken
  • 1 cup of sweet potato


High protein, healthy carbs to burn fat

  • Calories: 450
  • Carbs-35 grams
  • Protein-56 grams
  • Fat-8 grams

Book telehealth appointment here:

Stay safe and be well.