Oct 21, 2013

How to prep your lunches

Hey everyone.  I hope you all had a wonderful weekend.  I know we are all happy here at FourFitSisters because the CARDINALS won!!!! WooHoo!!!!!!!!!!!!!!


Now, back to food.   Today I want to talk about prep work.  Adie did a fantastic job in her original food prep post that you can read about HERE.  But, today I want to show you EXACTLY what I did yesterday to prep.  This post is focused on lunches.  I can not tell you how important what I take to work is for me.  I am totally a "grazer."  By that, I mean that I swipe food here and there and forget about those calories.  I swipe a few chips off of my kids' plates, or eat their leftovers before I throw their plates out.  It may not seem like a big deal...but all of those calories add up.
I am the same way at school.  I don't know about your work place, but it seems like people are literally KILLING each other by what they bring into work.  Snacks, doughnuts, you name it.  They seem to be everywhere.  I try and avoid all work rooms if I can.  You never know what someone may have brought in to share.

Now...before I even begin, If you are someone who has an aversion to eating the same type of lunch every day I am sorry.  I am not one of those people who care.  I would much rather my life be simpler than exploring a new lunch item every week.  So today I prepped chicken and veggies.

For the chicken I used only TWO ingredients.  That is correct, TWO.  Spray olive oil, and my favorite seasoning for chicken, Cavenders All Purpose Greek Seasoning.  Maybe it's because I married a Greek??


Spray the chicken with the olive oil, and sprinkle the seasoning.  Repeat on the other side.  You can be a bit generous with the seasoning because a lot of it will come off on the grill.  If you are baking this go a bit easier!


Then, it's pretty easy.  I prefer to grill my chicken.  I love the taste.  So heat up the grill and throw them on!!


I cooked mine for about 8 minutes on each side.  They were perfect.  But, obviously you need to know your grill.  While the chicken was on the grill I washed and prepped my veggies.


This week I am throwing in peppers with my lunch.  I sometimes eat them plain, or I dip them in hummus.  I leave a container at hummus in the fridge at school.  Makes my life easier, so that is NOT pictured!!  The chicken is done!!!

IMG_5732I am now almost completely done with my main prep work for the entire week for lunch.  Yes, that took all of 20 minutes.


The only thing I have left to do is fill up my containers.  This lunch is packed and ready for tomorrow.  I cut up half an apple and added a large scoop of Almond Butter for the apples.  I do NOT cut up all of my apples or fruit ahead of time.  I don't like them to get brown and soft.   Just a personal preference.  It took about 30 seconds to cut the apple.  So, I think I can manage that in the morning before I leave for work.

IMG_5748I packed 3 lunches immediately with the veggies and chicken.  I also saved one chicken breast for a "salad" day.  I will cut up the chicken breast and place it over spinach greens and cut up a tomato and put a bit of feta cheese.  This I will do the night before so I am not rushed in the morning.  I also allow myself one "leftover" day for lunch.  My husband is a great cook.  He cooks for his friends and our family on Monday nights.  So Tuesday is usually a day that I bring whatever we ate the night before.  But, I easily made enough for 5 days worth of lunch in 20 minutes.

IMG_5747And this is exactly what comes with me to work.  I will eat the Greek yogurt at 9:30 for my morning snack.  The chicken and veggies at 12:30pm for lunch and the apple with almond butter is my snack before my workout in the afternoon.  If it doesn't come with me to school I can't eat it!

Take the time to prep and your life will be easier.  I hope this helps with your lunch dilemma.  Go prep for the week.  Set yourself up for success, not failure!!

Haley Signature


  1. Love this Haley !!!! Things like this help so much . I stay at home and watch kids out of my house and it's hard for me . But meal prepping like this is the key for me . Loved the examples . Thanks girl ;)

  2. Love the lunches! Where do u get the containers?

  3. Thanks for the great tips/illustrations! Just curious, do you buy a certain brand of chicken breasts? Ex. organic chicken or no hormones, etc? Also, do you only eat organic veggies/fruits or not? Thanks!

  4. fourfitsisters@gmail.comOctober 21, 2013 at 3:04 PM

    I try and do organic as much as I can. But, it gets expensive. I will do it if on sale!!!

  5. fourfitsisters@gmail.comOctober 21, 2013 at 3:05 PM

    I got the containers on Amazon.com. http://www.amazon.com/EasyLunchboxes-3-compartment-Containers-BPA-Free-Easy-Open/dp/B004UIRUJ2/ref=sr_1_1?ie=UTF8&qid=1382393081&sr=8-1&keywords=easy+lunch+boxes

  6. fourfitsisters@gmail.comOctober 21, 2013 at 3:05 PM

    Awesome Jenny!!! Thanks for reading.