© 2019 by Crystal Waltman

Weight Loss - Food Prep Sunday for lunch PCP, Purchase, Cook, Portion.

October 28, 2017


If you FAIL to plan, you plan to FAIL.  You've most likely heard this saying before, and it rings especially true when it comes to food preparation. 


What if I told you all takes is 3 steps to make your life easier?


A regular food prep on a Sunday for a week worth of lunchs looks much like what I've prepared in this article in three easy steps:  Purchase. Cook. Portion.


All ingredients can be purchased in the SHOP by clicking on the link.





  • Place a bag of frozen chicken into the crockpot to cook for 4-6 hours on high. 

  • Boil a dozen eggs. 

  • Boil 1 cup of quinoa.

  • Clean and cut the the celery.

  • Wash the apples. 



  • Weight the chicken to 4 oz. 

  • Measure the quinoa to 1/2 cup. 

  • Cool the eggs, mark with a B for "Boil" and return to refrigerator.

  • Portion out the food and have it ready for to grab and go for the week. I like to use ziplock snack bags.

  • The apples, celery and almonds are ready to go.



Lunch can be a challenging choice everyday, especially if you are working or running errands around town.  Here is an example of what your day of meals should look like. 


Start with a balanced breakfast. 


10:00 a.m. - eat an apple.


Noon -  grab the chicken and quiona - microwave - season to your liking with a low-calorie favorite. On of my favorites is 505 Green Chile because it is low sodium, low calorie and is packed with flavor!Add the chicken and quinoa over 1 cup of fresh lettuce and you have a delicious, balance lunch. 


3:00 p.m - snack on 2 celery sticks smeared with almond butter or snack on 14 almonds. 


End the day with a balanced dinner.


Online nutritional coaching available at www.crystalwaltman.com click here to schedule a 15 min consultation. 






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