How We Start Each Week

We Plan Ahead.

Thursday: We create our upcoming week’s meal plan and come up with a grocery list.
Saturday: We go grocery shopping.
Saturday - Sunday: We meal prep for the upcoming week.

Weekend meal prep

We meal prep throughout the weekend. Chopping, peeling and prepping food is a HUGE time saver throughout the week. There’s nothing like coming home from work to an already prepped meal that you can quickly throw together, cook and clean up. We know this takes some organization and planning, but honestly, we couldn't make healthy lunches and dinners happen if we didn't meal prep! For a full breakdown on meal prep, check out our Meal Prep Made Easy.

Another time-saving tip: If you grocery shop on a different day than your meal prep day, allow enough time to wash all of your produce as soon as you get home. You'll find it extremely helpful to have all of your fruits and veggies washed and ready to go for the week before you put them away.

Our staple prepped foods


  • Sliced veggies and nuts pre-portioned in baggies for a quick grab-and-go snack throughout the week

Fruits and veggies

  • Fresh fruit washed and ready to top salad, yogurt and oatmeal
  • Chopped onions: In addition to the veggies that we prep for our pre-planned meals, we always keep chopped onions in the fridge. They’re a great last-minute addition to a variety of meals, from eggs in the morning to a stir-fry in the evening.

Premade foods

  • Grilled chicken breast for a delicious, quick addition to a variety of meals in a pinch OR to use in lunches, such as chicken salad, in a wrap or to top a salad throughout the week
  • Time-consuming foods, such as sweet potatoes and grains
  • Some sort of a dip, such as Hummus (we love dipping our veggies, especially carrots, in delicious dips as a snack)
  • Any homemade dressings, toppings or condiments we're running low on
    • Honey Mustard is something we like to keep in the fridge on standby to add to sandwiches, on salads or to top chicken.

Some of our favorite weekly meals and snacks

You'll find most of these recipes on the website!


Yes, when we eat eggs, we eat the yolk too. Not only does it taste delicious, it's packed with vitamins and minerals. If you have cholesterol issues, consider only eating eggs on occasion; but when you do, eat the whole thing for all those added nutrients!

Throughout the work week, we try to keep things REALLY simple. Here are a few of our favorites ways to do that.

Our favorite homemade and freezer-friendly breakfast options. We typically meal prep a BIG batch of these and freeze them for future grab-and-go breakfast options. (Just remember to defrost them overnight in the fridge.)

Breakfast that we often prep the night before in a mason jar (+ easy to transport)

  • Overnight Oats
    • Every Thursday morning, Kalie rushes out the door at 5:30 a.m. to catch spin class before her 8:00 a.m. PT appointment. Then, she scoots off to a local coffee shop so she can focus on work without the countless tasks around the house calling her name. Because she often ends up eating in her car, Overnight Oats have become her Thursday morning staple.
  • Cold Muesli Cereal (we add milk as we run out the door)
  • Plain yogurt and fresh fruit, which we top with homemade Granola in the a.m. (basically an on-the-go yogurt parfait)

Quick meals we often make that morning

When we're serving brunch

Lunch: We typically eat a light, low-carb lunch and snack on something small mid-afternoon.

What that often looks like

  • Leftovers from the night before. (We often make different meals by re-using our leftovers in creative ways. Many of our recipes on the website include options to give you ideas!)
  • A wrap with grilled chicken or whatever leftovers we have (served warm or cold)
    • Pam's favorite: Hummus and Veggie Pita - pita filled with homemade hummus, avocado slices, cucumber, lettuce, shredded carrots and tomato
    • Kalie's favorite: Honey Mustard Chicken Wrap
  • A simple salad
  • Pre-made Chicken Salad or Tuna Fish served on a toasted tortilla ("pizza style," without all the cheese), in a wrap, on a bed of greens or in a de-seeded bell pepper

Carbs and the occasional sandwich

We don't believe in completely cutting carbs because a life without bread is not a life we could happily live. But we eat bread in moderation, which has been a game changer for us. If we have a sandwich for lunch, we cut the carbs by eating it open faced, using only one piece of whole grain bread or a whole grain pita. 

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Rather than using mayonnaise or other heavy, unhealthy condiments, we use Greek yogurt or drizzle on Honey Mustard, spicy brown mustard or coarse ground mustard.

We often opt out when it comes to cheese. Instead, we slice ¼ of an avocado or make Creamy Avocado Spread to put on our bread. For added crunch, we love to toast our sandwich before tasting it!

Snacks (you'll dive into the details of healthy snacks in our guide)

When choosing a snack, we take the meals we have planned for the day into consideration. If we have a healthy high-fat breakfast, including peanut butter or avocados, we avoid snacking on trail mix and nuts that day. If we eat toast for breakfast or a sandwich for lunch, we steer clear of high-carb snacks like crackers.

We both keep a printed copy of FfL's  70+ Simple Snack Ideas for Kids and Adults  in our kitchen. We use it as a weekly reference and let our family help decide which snacks they want packed for the week.

Pam's favorite snacks

Kalie's favorite snacks

  • A seedless clementine or small apple
  • A handful of Homemade Trail Mix
  • A tablespoon of nut butter on a whole grain brown rice cake (the thin kind) with half a sliced banana
    • The rice cake should have no added ingredients, just whole grain brown rice and salt. We prefer Lundberg's Organic Thin Stackers.

Dinner: Each week we aim for...

  • Two fish dinners (wild caught)
  • One or two white meat dinners (turkey breast or chicken breast)
  • One red meat dinner (lean)
  • One vegetable-based dinner (a large salad, vegetable-based soup, Spaghetti Squash with marinara, eggplant or zucchini parmesan)
  • The remaining evenings we eat leftovers or a salad topped with seafood, lean white meat or beans.

Sides to our dinner

  • If we add grains or a starch, we keep it to less than ¼ of our plate.
    • We typically eat whole grain wild or brown rice, farro, quinoa or roasted sweet potatoes.
    • On occasion, we eat roasted red potatoes.
    • On the rare occasion, we eat white potatoes or whole grain pasta.
    •  By limiting but allowing ourselves carbs, we satisfy our carb cravings, reap the benefits of healthy carbs and are able to maintain a healthy weight.
  • We always combine our meals with a vegetable. Some of the ways we keep things simple:
    • Veggies, such as asparagus or green beans, baked on a sheet pan in the oven with EVOO, minced garlic, salt and pepper
    • Frozen stir-fry or mixed veggies sautéed on the stovetop
    • Steamer bags of veggies
  • In addition to a vegetable, we almost always eat a small side salad with our dinner. More often than not, we top our side salad with fresh fruit, nuts and a small amount of cheese, such as Our Go-To Side Salad.
6 Tricks for Getting Your Kids and Spouse to Eat (and Enjoy) Salad!

Dessert (two or three times a week we treat ourselves to a small dessert)

  • 1 ounce of dark chocolate
  • One of Our Favorite 15-Minute Cookies
  • One or two spoonfuls (not scoops) of vanilla ice cream, freshly sliced fruit and a drizzle of balsamic vinegar

Some of our favorite resources to set ourselves up for kitchen success

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