December 10th, 2018
Sunday meal prep

Sunday Meal Prep: How to Eat Happy All Week Long

Hello Gorgeous,

Sunday Meal Prep is my secret weapon to set myself up for a successful goal crushing week! I don’t diet, I just eat according to my goals, and that coming from a woman who used to weigh 300LBS and eat a bacon, egg, and cheese sandwich, a cinnabun, a 24 ounce ice coffee every day!

That’s right. I don’t believe in dieting, but I do believing in gifting my body with the most nutrient-dense foods that make me feel good emotionally and physically before and after I eat!

Here is a snapshot of my Sunday Food Prep Grocery List! Please tell me in the comments below what food you like to prep or would prep to set yourself up for success and moving towards your nutrition goals!

Melissa’s Grocery List for Sunday Food Prep:

  • Brown Rice
  • Chicken Breasts
  • Brown Eggs with Omega-3s
  • Spinach
  • Asparagus
  • Kale
  • Broccoli
  • Cucumber
  • Fresh fish from FishTales on Court Street in Brooklyn, NY
  • Occasionally steak
  • Sweet potatoes
  • Strawberries
  • Blueberries
  • Fresh garlic
  • Red onions
  • Organic Steel Cut Oats

My boyfriend Josh and I put on some good old R&B or jazz music and cook up a Sunday storm. Starting every Monday we have oatmeal, cut strawberries, brown rice, roasted sweet potato, about 3 or 4 proteins ready to go! We do usually re-fresh our proteins and vegetables on Wednesday nights.

What’s great about cooking these staples is we can add in other favorites if we want to, but we are never unprepared in the kitchen. My friend Zach told me a great quote by Will Smith last night that has really stuck! “If you stay ready you don’t have to get ready”. Amen!

Check out this video the Fresh Prince made about how much he LOVES LIFE!

It’s very inspiring! Enjoy!

What are some of your favorite healthy recipes that leave you feeling FULL (emotionally and physically)?

Lots of love,

Melissa Carter

Melissa is the BCL Fitness Founder, MBA and former corporate America executive; turned warm & fuzzy-filled, butt-kicking National Academy of Sports Medicine Certified Personal Trainer, Certified Kettlebell Athletics Coach, Precision Nutrition Food Coach, and a Lululemon Athletica Brooklyn Ambassador! After completing her first Olympic Triathlon in August of 2012, Melissa knew she was in a life-long love affair with fitness - after years of morbid obesity prevented her from being able to tie her own shoes. She is now a dead-lifting and squatting enthusiast and determined to get her 5k time under 29 minutes; all while wearing the perfect nude lip gloss. You better believe if a set of stairs is in sight, Melissa is either running up them or doing the bear crawl down them! Through her 3 step approach to life, Melissa is confident that you can transform your life to be anything you want; as long as you BELIEVE.COMMIT.LIVE with love, integrity, dedication, and gratitude. Melissa lives a BCL life in Brooklyn with her partner Josh and their 5-pound Yorkie, Tank (who has them wrapped around his little paw).

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