Family Life

Fitness Tips

Nutrition + Recipes

Beauty

Self Love

I'm passionate about helping women fuel their bodies with confidence, train with purpose, and feel strong in every season of life.

I'm Sam

certified personal trainer, nutritionist, entrepreneur, podcast host, and mom

Full Healthy Meal Prep

Filed Under

Nutrition + Recipes

Breakfast | Cookies + Cream Overnight Oats

Macros (1 serving)

  • Calories: 380
  • Protein: 36g
  • Carbs: 38g
  • Fat: 11g

Ingredients

  • 1 scoop Promix Cookies & Cream protein (code SAM)
  • 1/4 cup rolled oats
  • 1 tbsp chia seeds
  • 1/2 cup almond milk
  • 1/3 cup Greek yogurt
  • 1 tbsp honey
  • 1/4 tsp salt
  • 1 tbsp chocolate chips

Directions

  1. Add everything into a jar or bowl
  2. Stir or froth really well until fully combined
  3. Refrigerate overnight (or at least 4 hours)
  4. Top with chocolate chips

LUNCH | Chicken Teriyaki Bowl

Macros (1 serving)

  • Calories: 350
  • Protein: 27g
  • Carbs: 32g
  • Fat: 12g

Ingredients

  • 5 Amylu chicken meatballs
  • 1/3 cup cooked jasmine rice
  • 1 cup broccoli
  • 2 tbsp Primal Kitchen teriyaki sauce

Directions

  1. Heat meatballs according to package
  2. Steam or microwave broccoli
  3. Cook rice (I LOVE to make mine with bone broth instead of water)
  4. Combine everything in a bowl
  5. Drizzle teriyaki sauce and mix

DINNER | Hot Honey Beef Bowl

Macros (1 serving)

  • Calories: 600
  • Protein: 39g
  • Carbs: 50g
  • Fat: 27g

Ingredients

  • 4 oz ground beef (90/10)
  • 1 cup sweet potato (cubed)
  • 1/2 cup cottage cheese
  • 1/4 avocado
  • 1 tbsp hot honey
  • Salt + pepper

Directions

  1. Roast or air fry sweet potatoes at 400°F for 20–25 min
  2. Cook ground beef in a pan with salt + pepper
  3. Assemble bowl
  4. Drizzle hot honey on top

6 Hard-Boiled Eggs (Everything Seasoning)

Macros (2 eggs)

  • Calories: 140
  • Protein: 12g
  • Carbs: 1g
  • Fat: 10g

Ingredients

  • 6 hard-boiled eggs
  • Everything bagel seasoning (to taste)

Directions

  1. Boil eggs (hard boiled egg maker)
  2. Sprinkle generously with everything seasoning
  3. Enjoy

Cashew Butter Stuffed Dates

Macros (per 2 stuffed dates)

  • Calories: 200
  • Protein: 4g
  • Carbs: 28g
  • Fat: 9g

Ingredients

  • 2 Organic Medjool dates
  • 1 tbsp cashew butter (I love Artisana)
  • Pinch of sea salt

Directions

  1. Slice dates open and remove pits
  2. Fill each with cashew butter
  3. Sprinkle with a little salt if desired
  4. Enjoy