MEAL PREP FOR A PROFESSIONAL ATHLETE. HOW TO STAY LEAN AND FUELED THROUGHOUT THE WEEK.

[@jennatulls0420]

Thank you for sharing. We love doing eggroll in a bowl, use any protein, lots of cabbage, broccoli, cauli, brussels sprouts, carrot, beans, peppers, grated ginger, garlic, a few eggs scrambled in and tamari. I either eat alone or with rice if macros allow.

[@Kristi-Eramo-OConnell]

SOUNDS SO GOOD!

[@MrHerks]

I love coming across random videos from fit, healthy people like yourself, and seeing them eating EXACTLY what I eat daily. So encouraging!! Thanks for sharing :)

[@MrHerks]

oh and you have a new subscriber!

[@Kristi-Eramo-OConnell]

Welcome to our channel!! We hope you love it!

[@SportsInNYC]

YES! Glad you made another food video. For sweet potatoes, I cut them into strips, season with cayenne pepper, paprika, and sea salt, and cook them in the oven at 400 degree Fahrenheit for 25 minutes, giving you healthy sweet potato fries! (They won't be as crispy due to lack of corn starch, but a much healthier option and a twist on cooking sweet potatoes).

[@Kristi-Eramo-OConnell]

Yes! We do fries and sometimes try just slices for Chips but they take up so much space on the pan that way!

[@rayjaromin5701]

Chicken, asparagus and potatoes is awesome. Thanks for sharing.

[@Kristi-Eramo-OConnell]

Seriously the best!

[@jennifercabango6554]

Air fryer is amazing!!! Turkey meatballs with croutons and an egg combine season and make meatballs in air fryer. So delicious especially with pasta 🥰

[@Kristi-Eramo-OConnell]

Wow!!! Going to try!

[@jennh9841]

Thank you for all your great videos! You inspire me

[@trey4484]

This was a very helpful video! Thanks a lot! I’d love to see the breakdown for a male athlete and I’d love to see how you portion things out per meal. You may have another but just found your channel. Thanks again!

[@Kristi-Eramo-OConnell]

Great! I can do this for a video!

[@trey4484]

@@Kristi-Eramo-OConnell That'd be awesome! I'm trying to figure out the balancing of macros throughout the day surrounding activity and not surrounding immediate activity. Additionally, what diet should look like on rest days. Great channel!

[@raymondfrank40]

Just like to say your videos are very informative thank you i be continuing to watch ...

[@Kristi-Eramo-OConnell]

Thank you! We appreciate the kind words!

[@tonyross4365]

For lunch I sometimes make egg fried rice! Get some cooked rice, add this to a pan with a bit of olive oil, add 3 eggs, red peppers and sometimes some peas, mix it all up and season with a bit of Braggs Liquid Aminos soy protein. Yum!!

[@Kristi-Eramo-OConnell]

Sounds like my second breakfast!!

[@donspradley6912]

Love the content and should live to see a part two with you making and or eating the meals. 👍🏽.

[@Kristi-Eramo-OConnell]

Thank you so much! And more to come!

[@porsche205mph]

Great job! Love the format. Keep it up girl. It takes a good long while to really get momentum on KZbin. You’re doing a great job.

[@Kristi-Eramo-OConnell]

Thank you so much!! We are working on it!

[@D0tHead]

Looks great. We do the same thing you do with chicken breast and chicken thighs wand also with ground bison and ground turkey. Sometimes we even mix them together to make chili or meatballs just to give it a beefier flavor.

[@Kristi-Eramo-OConnell]

Great idea of mixing! Will try this too!

[@daveramsay8115]

Very helpful…good video!

[@miriamramos1831]

Hi Kristi! Seems like we eat a lot of the same foods. One thing I do differently is add scallions, fresh garlic, parsley, cilantro and other herbs to help change up flavor as well :-) Some low sodium spices as well...I'm Hispanic so my food's gotta be tasty and spicy!

[@Kristi-Eramo-OConnell]

MMMM Cilantro! Yes and yes!

[@anthonyg4254]

Quick, Simple, and to the point! Great video

[@Kristi-Eramo-OConnell]

Thank you so much!

[@anthonyg4254]

@@Kristi-Eramo-OConnell You should show how the tacos come out! Everyone loves tacos!

[@Jenny-qn1ce]

Such a simple plan and so easy to follow. Honestly one of the easiest to follow nutrition videos I've seen in a long time. I'm going to steal the carbs idea to rotate them out every day!

[@Kristi-Eramo-OConnell]

Awesome to hear!!!

[@richardcolon1374]

Wonderful and inspiring content. Quick cutting board tip. Wet a paper towel and put it under your plastic board. No more moving around!

[@Kristi-Eramo-OConnell]

Awesome tip! Thank you!

[@martinjc705]

I love your videos ❤️. You should create a cookbook with all your favorite recipes .

[@Kristi-Eramo-OConnell]

I can work on some more vids for sure!!

[@trw3865]

Great video!

[@enriqueesquivel9139]

Keep the videos coming! You are 👍.

[@Kristi-Eramo-OConnell]

Thank you thank you!

[@is3ven]

Meal prep made easy! It’s like you read my mind. That was exactly what I was looking for! I like the key messages of variety and consistency.

[@Kristi-Eramo-OConnell]

So glad you enjoyed it!

[@justrione]

Thank you very much

[@crossbowhunter9118]

I really like dirty rice I add ground beef 1 pound of that buy a box of dirty rice mix. I add carrots celery to it. You can add more ground beef and add more rice it has carbs and protein in it plus vegetables

[@va1erykachurin]

Russians also love potatoes, this is almost a mandatory product)))...I remember that I did not have access to the Internet yet, I could find information on nutrition in bodybuilding magazines (crossfit has not yet appeared), although I only worked to keep in shape, ran a little, did a little with dumbbells and barbells...but even without magazines, my body demanded these products, they literally stood in front of my eyes, rice, pasta, chicken breast, sweet pepper (I love), greens, broccoli, eggs, oatmeal...conclusion, it is necessary to listen to the body, it can say, what is missing (maybe not at all )...well, when a beautiful professional tells about nutrition-this information is presented "on a Golden tray", all conditions are created for those who REALLY want to look after themselves ...I will not get tired of "talking", THANK YOU!

[@Kristi-Eramo-OConnell]

Absolutely love potatoes. And eggs of course for my big breakfast. Constantly changing it up is key! You are on the right track to stay healthy!

[@dawnparry2060]

Thanks for this it’s really helpful, just started CrossFit it’s so hard but loving it already and did my first meal prep with these suggestions this weekend 😊

[@Kristi-Eramo-OConnell]

That is awesome!! Hope you like it!

[@kandisscott4091]

Kristi!!! For the love of CrossFit... can you PLEASE give us more food videos???? Lol. I need you girl!!

[@Kristi-Eramo-OConnell]

You got it!! We will do our best!

[@balancingb3047]

Great video. This was super helpful.👌🏽✨

[@erikhendricks7909]

Great information on how you prep meals for the week. I was wondering if having a banana & yogurt for breakfast, chicken breasts, tacos and quesadillas for lunch & turkey sausage, homemade quesadillas, nachos, chicken breasts for dinner each week a good meal prep? I usually make these things on my own.

[@Kristi-Eramo-OConnell]

Yes! We do tacos for dinner all the time!! Just keep it with real foods!

[@erikhendricks7909]

@@Kristi-Eramo-OConnell Oh OK. Thanks for your feedback. I will definitely keep it with real foods.

[@auzyham]

Thanks for the tips! Subscribed! One thing I love to keep in my pantry (my food goes fast being a family of 4) is canned chicken from Costco. Really versatile and good in a pinch, obviously not as good as fresh cutlets or thighs, but the flavor is good and it's still protein.

[@Kristi-Eramo-OConnell]

Yes! Perfect snack!

[@martinwilliams3235]

Hi Kristi I just wanted to share something I recently discovered about sweet potatoes and that"s what happens when you freeze and re-cook them. Sweet potatoes are from the tuber family of vegetables and when cool and reheat them it changes thei structure of the starch in the potatoes. It termed resistance starch and this makes the potatoes hard to digest in the stomach which means when it reaches the gut they acts as a prebiotic. And yes this encoirages the growth of healthy bacteria in your gut. It"s acting as a probiotic isn"t that great. I thought I"d share this with you and your followers as being brought up in the United Kingdom I wasn"t aware of their health benefits until only recently. Martin

[@LaMadrinalucylucv1]

Wow this is very good info thanks for sharing

[@birgittamattson6154]

Love this

[@Kristi-Eramo-OConnell]

So glad you enjoyed this one!

[@Calliegaterr]

first time watching and I love your straight forward helpful attitude :)

[@Kristi-Eramo-OConnell]

Awesome! So glad you are enjoying the content!

[@sidneynelson3443]

I love your videos!!❤️

[@Kristi-Eramo-OConnell]

Thank you so much!

[@veronicarodriguez5656]

Need to see a ready prepared dish.

[@EqDior]

Such a great channel!!! you have almost turned me into a full fledged crossfitter

[@Kristi-Eramo-OConnell]

Thank you so much!!

[@marissanichols6057]

I’m a 12 year old, 6th grader and train 4-6 days a week. I meal prepped last week but just got busy this week. I really liked meal prepping but I felt like I was putting to much into it...like you said something easier, is what I would be looking for. Anyway what would you recommend as a posed to what you are eating? I really like you food choices, but just not sure how I should do less of stuff or change this and that up. Anyway thanks for taking the time to read this and you are such an inspiration🥰.

[@Kristi-Eramo-OConnell]

Keep it simple so you can enjoy it!

[@4uto_4ddict]

So, the ‘ol standard chicken, broccoli and rice/potato diet. It’s a diet that definitely works, just gets a bit boring/plain and requires more willpower to keep it sustainable.

[@Kristi-Eramo-OConnell]

lol yup, we are pretty simple eaters and don't mind it but it certainly isn't fancy!

[@mariyamihaylova9586]

We love you 😍 ❤

[@valerietarantino4484]

I love sweet potatoes! Once I had them with ground cinnamon, I stopped eating them with salt/pepper! You should try it!! 😋

[@Kristi-Eramo-OConnell]

Trust me!!! I know it hahah!

[@ashlie0mc]

That’s for the insight into your nutrition! A lot of people seem to be private about this stuff, so thanks for sharing💜ps do you shift Polaris tshirts internationally?

[@Kristi-Eramo-OConnell]

Im sure we can! Will have some more in the works soon!

[@abhoover29]

If you stick your sweet potatoes in the oven for about 10 min before you cut them, they're a lot softer! I love doing tacos, taco bowls, power bowls, and stir fry during the week! Power bowls help me get even more veggies in!

[@Kristi-Eramo-OConnell]

Wow. that's brilliant!

[@tedwards000]

We cook meals every Sunday too, but individual meals we can heat up, and not carb heavy like yours because we don't exercise as much as you guys do.

[@Kristi-Eramo-OConnell]

It works wonderful to always have something!

[@maddoxtroy683]

Love this!!

[@Kristi-Eramo-OConnell]

Thank you!!!

[@experiabrasil]

I really like to eat sweet potatoes, I introduced in my diet replacing bread!

[@Kristi-Eramo-OConnell]

Absolutely love them!

[@robinmae9826]

Oven roasted anything is generally my go-to for veggies. As for carbs, my goal over the last year or so has been weight loss, so I have been keeping my carb macro count at around 52g per day. Is that too low? I feel like some days it is enough to sustain me through the demands of every day life, plus WODs, but then others, my body craves more carbs than this. I do feel the best I've felt in years, and have already lost ~30lbs, but am still trying to lose more. Any advice?

[@Kristi-Eramo-OConnell]

That is a little low, but if you continue to lose on that then you're ok. If you plateau don't drop more! Try adding in a little bit in other places!

[@robinmae9826]

@@Kristi-Eramo-OConnell Thank you!

[@Luciana-Superluci-Marchi]

Try to add some red meat.

[@larissacrookedneck2195]

How do you eat the sweet potstoes or veĝgies in the morning like do you weigh them too before combining them with eggs

[@70bigbicep]

Need to eat clean, will try your receipe

[@Kristi-Eramo-OConnell]

its 100% key!

[@Merco81]

I've got to say, you've posted this at a great time for me. I've been playing it loose with macros while I was on a strength cycle. My program is finishing up next week and I plan to get into a cut and focus on meal prep. Really appreciate you doing this. If it would be possible to make a request, I would love to hear how you track your macros when you pay more attention to them. (Also I just subscribed, saw a few of your other updates and you put out great content pretty consistently :) )

[@Kristi-Eramo-OConnell]

Thank you so much for the sub!! And I do count during season so be on the lookout for that vid!

[@laurenstaples5322]

I've been getting on the red lentil pasta bandwagon and it's so good!! Also mix it up with a chickpea pasta and add basil pesto to it. Then ill add some broccoli +/- peas and rosemary, sage and parsley tofu sausages! So good!! Also love my air fryer for roasting up all sorts of veggies!!

[@Kristi-Eramo-OConnell]

SO SO SO GOOD!

[@julianagc1989]

Great video!!! I would love if you can share more recipes and ideas :D

[@Kristi-Eramo-OConnell]

Great idea! We will make sure to put those up with the next videos!

[@s0nofg0d2]

Do you have any snacks you prefer when you get hungry between meals? Would be a great video. 😉 Thanks for this one. 😀

[@Kristi-Eramo-OConnell]

Awesome! Will work on that!

[@chismahu23]

Awesome video! And by the way, those protein balls are a game changer!... i have to make alot now because everyone at my house likes them!.. how times a week do you eat them if you dont mind me asking?

[@Kristi-Eramo-OConnell]

YES!!! I don't make them weekly, but I usually try to lift myself per day to a couple protein bites (2) per day at most!

[@ericamedina33]

Hi! I love these videos. Thank you for taking the time to share with us. What kind of spaghetti sauce do you use? I don't think you showed it :) Have a great day!

[@Kristi-Eramo-OConnell]

Hi check out my LUNCH vid. I believe I showed two in there. But just whatever the "organic" one is at the store that sounds yummy!

[@ericamedina33]

@@Kristi-Eramo-OConnell Awesome I will check it out! Thanks!

[@noels29ed50]

It's probably a bit late for an answer to this but I'll ask anyway. My 15yo son (soccer) has a 1hour commute to and from training 3-4 days a week after school which ends around 7pm. I'm keen to have portable meals that he can eat on the way home in the car. Any ideas?

[@LuckyPixelStudios]

If you put a damp paper towel flattened under your cutting board it stops it from sliding around

[@Kristi-Eramo-OConnell]

Thank you for the tip!!

[@amokuratapiata8806]

Love this! What protein shake do you use and do you take other supplements?

[@Kristi-Eramo-OConnell]

1st PHorm!! Link in bio!

[@haleydavis8607]

Can you give us recommendations on the pasta sauce you use? Brands or homemade? Thanks!! Great vid!!

[@Kristi-Eramo-OConnell]

Hi!! Generally just the organic store brand! But my lunch vid does have the specific one I used that time!

[@dimitriskn4423]

Finally👏🙏

[@Kristi-Eramo-OConnell]

Knock it off the list!! More to come!

[@clairebratcher6374]

What kind of snacks do you eat? Do you eat protein bars - any recommendations?

[@Kristi-Eramo-OConnell]

1st phorm bars!

[@rajbhagrath2041]

Love how you throw in the Burgers on Saturday night...it shows that us crossfitters are people too. 😃

[@Kristi-Eramo-OConnell]

Love a good Saturday night meal!

[@TheMegamoose12]

If you hate vegetables like me what’s an alternative to making sure you incorporate them in your diet?

[@TheMegamoose12]

I tried dicing them like onions but I can never finish them:/

[@Kristi-Eramo-OConnell]

1st PHORMS green supplement!!

[@m.g790]

So do you cook everything first, then measure how much carbohydrates, protein and fat you consume when it's already cooked?

[@sarawoldhuis550]

Great video. Do you normally leave the skin on the sweet potatoes when roasting? Ive always peeled them first, but if it cuts down on time, I’m all for it, lol

[@Kristi-Eramo-OConnell]

Always do!!

[@IHungerForKnowledge]

Thanks for sharing all this with us! PS: Did you know there are long-lasting alternatives to plastic bags for your veggies :)

[@Kristi-Eramo-OConnell]

Yes! We have some reusable baggies as well!

[@aarong9327]

Have you seen Game Changes on Netflix? Might want to check it out, I think it'll really help your performance and understanding of the latest empirical evidence on nutrition.

[@Kristi-Eramo-OConnell]

Yes I have! It was good!

[@30daymissionman]

Please note that there are plenty of great plant based protein sources i.e. lentils, quinoa, chickpeas etc. No need to eat meat when there are cruelty free options out there.

[@mikepaesano2155]

stick with red bell peppers .. huge anti inflammatory properties and tasty

[@Kristi-Eramo-OConnell]

Good to know!!

[@chris123chris82]

Food is the hardest part for my household. We love being active and working out. We struggle with cooking and eating right.. this video was really helpful

[@IV5656]

I was kinda hoping to see how you plate your different meals lol.

[@Kristi-Eramo-OConnell]

Will put that in next time!

[@fullergrassmouse]

How long do the meals keep once prepped? And do you always reheat them or can you eat them cold?

[@Kristi-Eramo-OConnell]

until about thursday! And everything can be cold, but do reheat!

[@biggiesmalls1624]

So you weight your food after you cook it?

[@A-wilt23]

Can you put in your weekly grocery list?

[@Kristi-Eramo-OConnell]

We will doing a entire vid on this!

[@MyGirlKray1]

I've learned that red meat is a bad protein before bed due to the long digestion and not letting you go into deep sleep as fast, suffering and more tired the next day. I changed to a protein blend with casein before bed. I'm no expert, I just started working out and I listen to too many podcasts

[@Kristi-Eramo-OConnell]

Yes, we tend to go more towards the lean meats for sure! Love a good burger though!

[@antoineputzsoundfotobasgit6244]

Wow, great. Thanx for sharing! Concerning the meat. Speaking ethically here. I would love to see you switch one day to meat of which you know where it came from. A private farm where animals had a good life, love and caring, only doctors when necessary, no unnecessary pains, transports etc. and a unstressful, quick death. A totally plant based diet would be even better of course. ❤️

[@Kristi-Eramo-OConnell]

Yes, of course!

[@heimerscott]

I heard you say 'turkey meatloaf'. Do you have a recipe you are willing to share?

[@Kristi-Eramo-OConnell]

Oh its coming!!

[@robertmount1379]

Beautiful and strong thats a win win in my book. I love your Freckle on your cheek

[@Kristi-Eramo-OConnell]

Thank you!

[@michaelbass8199]

Looks like you don’t use oil when roasting veggies or carbs.... does most of your fat come from your protein source?

[@Kristi-Eramo-OConnell]

Yes! But sometimes avocado as well!

[@billwalton90]

Please more nutrition videos.

[@fithealthlifestyle3906]

How many meals a day you do ?

[@Kristi-Eramo-OConnell]

3 with a few snacks!

[@MyGirlKray1]

What is that intro song?

[@Kristi-Eramo-OConnell]

Defiance!

[@bgl4329]

you do know theres a difference between washing and rinsing right

[@Kristi-Eramo-OConnell]

Indeed! Thanks for clarifying!

[@BuiltonGODSrock]

that amount of food would get me through ONE day lolol

[@Kristi-Eramo-OConnell]

EAT TO GROW! Haha!

[@airplane3359]

Why does asparagus always have purple rubber bands?

[@Kristi-Eramo-OConnell]

To hold it together!!

[@KadirYildiran]

👏👏👏👍👍👍 Turkey / İstanbul 22:38 karnım acıktı ama benim 😋😋

[@Kristi-Eramo-OConnell]

Glad you like it!!

[@jameshenderson2062]

Interesting content - what about snacks / protein shakes - supplements etc - many thanks

[@Kristi-Eramo-OConnell]

Will make a vid on this!

[@DWHGWIHW]

Did you know that the diff color bell peppers are actually the same pepper just at diff stages of ripeness?! Fun fact. Green to Yellow to Orange to Red being fully ripe. Their nutrients and health benefits also change at each stage. Thanks for the meal prep!

[@Kristi-Eramo-OConnell]

Wow, thats cool to know. Glad you enjoyed it!

[@phillyblackett1443]

3:05 you need a new chopping board

[@Kristi-Eramo-OConnell]

We talked about that today!

[@phillyblackett1443]

Kristi, actually, I watched your warm up video for cleans and it really helped me PR my C&J. Thanks for that. Now go buy a wooden chopping board! 🤣

[@Thehonestruth]

What a. Lovely lady

[@Kristi-Eramo-OConnell]

Thanks :)

[@Dee-ye2dk]

Are you 100% natural?

[@Kristi-Eramo-OConnell]

Absolutely!

[@ErwinEnterprises]

Your knife is dull. A sharp knife is a safe knife.

[@Kristi-Eramo-OConnell]

Thank you so much! I will get a new one!

[@guntherst.4143]

Get a knife sharpener. No need to buy a new knife, if it isn't sharp enough ;-)

[@RickEllis68]

Fruits and veggies are carbs are they not? Good carbs but carbs none the less

[@Kristi-Eramo-OConnell]

Yes! Just takes a bit more to hit those macros!

[@RickEllis68]

Kristi Eramo Roger that! My real question is I why do I always see athletes say they are going to have “carbs and veggies” when they are one in the same?

[@Kristi-Eramo-OConnell]

When we are eating 300+ grams of carbs a day it is impossible to get it all from veggies. For instance, 1 cup of raw uncooked broccoli has 6 g of carbs (to me almost not even worth measuring and logging), one cup of oatmeal has 54g of Carbs which provides significant fuel for training. When fueling for performance I look to starchy carbohydrates. I count my sweet potato as a starchy carb not as a veggie. Just depends on how you look at it and who you are and what your performance or goals are I guess

[@coryboyd7958]

Ok, I need someone to tell me why millennials always end sentences with their voices going up an occtive? Great camera man!

[@Kristi-Eramo-OConnell]

Beats me?! Im just excited!!

[@saithihakyaw9894]

I achieved amazing results with the personalized Agoge diet. Probably the best diet for building muscle fast.