Meal Prep Monday!

Happy Monday! I received A LOT of questions about our meal prep yesterday on IG stories and most of them have a theme….my milk supply. I love spreading healthy information so I thought I’d throw something together. This post is in no way sponsored. I just like sharing products that work!

My meals!


RP Diet Template

I’ll start with my template. I’m doing a 12 week cut through Renaissance Periodization. Here is an example of my 1:1 RP Template. I’m working with Dr. Jen Case who has a PHD in sports nutrition and is very well-versed in the needs of a breastfeeding mom. This is my third cut with Dr. Case and I have no doubt that she knows what she’s doing. The only way I can be successful at this diet, however, is though meal prep. As cliche as it sounds, failing to plan is planning to fail.

Has my milk been affected by my diet?

It seems like the number one question I get is surrounding my macros and whether or not my milk supply is affected. So the short answer is yes! Whenever I start a diet, whether its paleo, RP, IIFYM, etc, my body goes through an adjustment period. This includes a temporary decrease in my supply and its completely normal for me.

I have nursed 3 babies for more than a year and I’m no stranger to supply issues. A lack of supply prompted this post last year. I’m happy to report that after 3-4 days, my milk has stabilized and I’m producing plenty for my chunky baby boy. I can totally see how any change in supply is unnerving for a new mom so if you’re not comfortable with the unknown, hold off on dieting until you wean.

What is the recipe for the egg white muffins?

There is no recipe. I put 6P of egg white from the carton in each muffin container and 6P of ground turkey sausage. Any sausage will work as long as there isn’t more than 10% calories from fat. I added Flavor God chipotle seasoning before popping them in the oven at 325 degree for 30 minutes. Don’t forget to spray the pan. I use Grapeseed Oil spray because it doesn’t add anything to the food.

What kind of scale do I use?

I use the Perfect Portions Food Scale. This combined with the Perfect Portions Nourish app makes meal prep that much easier. It takes all the guess work out of your macros. Warning: it may make you slightly obsessive when trying to get the exact amount of food. I found myself taking out out crumbs of ground beef to get exactly 3 oz of protein.

What kind of meal prep containers do I use?

I use these containers. They’re dishwasher safe and hold up to multiple uses. Be careful with the lids though. I may or may not have cracked one trying to get it on.

Happy Meal Prepping!

xx – Alicia

#breastfeeding #mealprep #renaissanceperiodization #RP

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