How to embrace flexible nutrition while preparing actual healthy meals and still having Sundays to yourself. 

 



Does any of the following sound familiar?

  • Your mornings are rushed, so you tend to either skip breakfast or just pick up a bagel at Dunkin Donuts on the way to work. 



 

  • You are a stay at home mom and feel so busy that sometimes you forget to eat lunch.



 

  • You are sick and tired of eating the same things. You feel that your nutrition falls to the backburner out of boredom more than anything else, and you just don’t know what other foods to make.

 

  • You are so ravenous when you get home from work that you rummage through the cabinets and fridge and mindlessly eat anything in sight.

 

  • After a long day, you almost never feel like cooking at night. Frozen dinners or mac and cheese tend to be a common occurrence in your home because you are too tired or don’t have enough time to get another meal on the table. 


 

  • You spend your entire Sunday afternoon stressing over what you are going to eat the following week, and if you don’t prep all your food ahead of time, you get anxious and panic that you’ll be “falling off the wagon.”

 

If you can relate to any of the above, then #MasterYourMealPrep is for you.
—-> Join the waiting list here <—-

 

#MasterYourMealPrep is not just about recipe sharing.
(although that’s a fun part of it!)

 

It’s the solution for your time management and nutrition struggles.

 

And it’s how you will stop dreading your food and start feeling excited about your meals instead.

 

It’s how you’ll learn how to love how you eat


 

Here’s what you can expect:

 

  • Lasting nutrition habits. The changes you will implement during this program will carry on well beyond our 8 weeks together. In fact, I constantly hear from my #MasterYourMealPrep graduates that the changes they made are now permanent healthy eating habits that they don’t even think about anymore. Every single tool, tip, and strategy provided in #MasterYourMealPrep is sustainable and maintainable!

 

  • Sense of balance. Nobody has time to spend all day in the kitchen or to constantly be thinking about what they are going to eat, when they’ll get to the store, and when they’ll cook. It’s exhausting! #MasterYourMealPrep will help you balance your time and energy so that planning and prepping your food doesn’t take over your life! You’ll learn to feel empowered and organized in the kitchen and around your food instead of stressed, guilty, or anxious.

 

  • Food freedom. You’ll learn how to let go of meal prep as a nutritional crutch and exactly how to navigate your food choices when all your food ISN’T prepped ahead of time. All my Type A peeps have found this aspect of #MasterYourMealPrep particularly freeing 😉, and they are just loving having their Sundays back for friends, family, and fun instead of slaving over a stove and planning out their every bite of the week. 

 

  • The most organized and efficient kitchen in townSeriously. By the end of the program, you’ll find it hard to believe that you ever felt all over the place with this stuff! Your planning will feel easy peasy, your cabinets and drawers won’t drive you crazy, and you won’t need to make as many trips to the grocery store throughout the week!

 

  • New friendships. We are spending 8 weeks together, and we will be using a Facebook group to discuss challenges, share ideas, and root each other on in our journeys. The comrarderie developed in this program really makes you feel like you aren’t in it alone.

 

—-> Join the waiting list here <—-

 


Setting aside time to prep meals and/or snacks for my week 100% plays a big part in my ability to make nutritious food choices, and I frequently recommend it as a helpful nutrition tool to my clients. 

 

However, I always recommend with caution because I’m not a big fan of letting the meal planning/prepping process take over our lives.

 


I started meal prepping when I was working full-time, blogging as a side hobby, teaching two fitness classes a week, and taking on another part-time gig to boot. I struggled to find time to prepare healthy meals for myself during the week and declared Sundays would be my food prep day. This worked for a while: I felt more in control of my nutrition, and all was good. Until it wasn’t.

 

I soon began to feel a sense of impeding doom on Sundays. I had developed so much anxiety about making sure everything was ready for the week, and I wanted every single meal and snack for the next five days prepped and ready to go. Anything less than that seemed like a failure to me.

 

This was a very all or nothing point of view, wasn’t it? If I did it, ALL of it, then I’d be able to eat healthy. If I didn’t, then I assumed my nutrition would be out the window and my entire week would be off. It was like I didn’t know how to navigate my week anymore if I didn’t spend HOURS in the kitchen every single Sunday. Ugh!

 

Meal prep, something that was supposed to prevent stress in the first place, just ended up causing me MORE stress. And cooking and playing around with new recipes, things I once really enjoyed doing, were no longer FUN to me. Both involved too much work upfront, they didn’t allow me to learn how to listen to my body’s natural cravings, and I almost NEVER felt like eating what I had prepped six days ahead of time.

 

Eventually I forced myself to take a step back. I slowly began allowing myself to leave some things unprepped. I started focusing on what my own personal nutritional struggles were, and I only prepped around those areas for a while. I played around with many different kinds of meal prep until I figured out what type of meal prep was best for ME and could feel excited about food again.

 

And now I want to share the strategies that helped me with YOU!


Hi, I’m Athena, certified personal trainer and wellness coach, owner and founder of Achieve with Athena, and creator of #MasterYourMealPrep. Oh, and I’m a pretty big foodie too!

 

My mission is to help people develop a positive relationship with food and fitness and realize that being healthy doesn’t have to be so hard.

 

After working in the fitness and corporate wellness industry for over ten years, I’ve seen far too many rigid programs out there that simply don’t set us up for success.

 

And after working with hundreds of busy parents and professionals alike, I’ve seen far too many of my clients take all or nothing approaches similar to the one I used to take!

Because I know what it’s like to feel trapped by an all or nothing perfectionist personality, I am passionate about showing people that the middle ground is actually the best place we can be for our healthy eating and weight loss goals.

 

Meal prep doesn’t have to be our end all be all nutritional crutch, but we also don’t have to abandon the idea all together because it 100% can be a very helpful tool for those of us with super busy schedules and watching our wallets. It just has to be implemented in a way that’s efficient, effective, and ENJOYABLE.

 

That’s where I come in! 🙋🏻

 

Regardless of whether you relate more to the all side of things and are ready to find some food freedom, or you relate more to the just needing some simple strategies to get started with the most challenging parts of your day to day, I’ve got you.

 

—-> Join the waiting list here <—-

 


What does #MasterYourMealPrep include?

#MasterYourMealPrep begins on Monday, March 13th and runs for two months. During these 8 weeks, you will receive: 

 

  • > Weekly email education || The series is designed to help you resolve your individual nutritional challenges by integrating efficient food prep methods that fit your lifestyle and your schedule, no matter how busy you are.

 

  • > Over 100 fat-loss friendly recipes || Each week of the series has a different recipe theme, and every recipe included in the program was created with ease, flavor, AND nutrition in mind.

 

  • > Daily access to Athena || Athena will be available via a Facebook group for nutrition and habit change support, accountability, and on the fly troubleshooting for any challenges or questions that come up.

 

  • > Video trainings || Supplemental technique demos and motivational check ins will be provided throughout the program to allow you to see things done in real-time and enhance your learning experience.

 

  • > The Master Your Meal Prep Toolkit || Includes nutrition considerations, pantry staples guide, freezer inventory worksheet, quick reference cooking guide, recommended kitchen tools and appliances list, and more, all in downloadable formats. 

 

—-> Join the waiting list here <—-


#MasterYourMealPrep is a good fit for you if:

  • > You don’t want to spend hours in the kitchen prepping food every week.

 

  • > You feel overwhelmed with the concept of meal prep, don’t know where to begin, and are looking for the right tools to get started with a few simple steps.

 

  • > You struggle with nutrition and want a solution that doesn’t involve going on a diet, counting calories, taking weight loss pills, or depriving yourself.

 

  • > You feel anxious about the thought of navigating food decisions without meal prep complete.

 

  • > You feel stuck in a rut, bored with your food, and/or want new simple and healthy meal and snack ideas.

 

  • > You want to be a part of an encouraging community, connect with like-minded people, and nutrition tips and recipes.

 


#MasterYourMealPrep is NOT a good fit for you if:

 

  • > You want a customized meal plan.

 

  • > You want a program that tells you exactly what to eat instead of one that takes a more intuitive approach.

 

  • > You are solely interested in a quick fix and the numbers on the scale as opposed to habit change.

 

  • > You want 1:1 nutrition or weight loss coaching.

 

  • > You aren’t ready to try something new or willing to do the homework each week. 

 

If you ARE ready and 100% committed to making positive lifestyle changes, then I invite you to add yourself to the program wait list. Enrollment is closed for 2017, but you’ll be the first to know when 2018 registration opens up. 

—-> Join the waiting list here <—-


What are #MasterYourMealPrep graduates saying about the program?

Athena’s philosophy of #WellnessYourWay is all about embracing what works for you, and as a result, there’s really something in it for everyone. I started with her #MasterYourMealPrep course last fall, and it rearranged my mindset around my weekly dread of Sunday meal planning, introduced me to some foods I had never used, and provided our family with a host of new “keepers.” Since then, I’ve enjoyed the engagement of her online community, and every new product she releases just gets better and better. The lessons learned are so universal and accessible, and the recipes so simple, varied and delicious, that Athena has become a household name to my wife and daughter, as well!”
-Steve, MYMP Graduate

I just want to say that thanks to the planning tips I learned in Master Your Meal Prep, I’ve eaten more side salads in the past few weeks than I have in YEARS. And I’ve had REAL dinners almost every night! It feels good to prepare actual meals with protein and veggies as opposed to eating a dinner of peanut butter and granola bars. I actually feel like a real adult! Cooking doesn’t have to be scary, cleanup doesn’t have to be scary, and really, I’m just not scared of the kitchen anymore.
-Diana, MYMP Graduate

 

“Thank you for putting the #MasterYourMealPrep program together! Not only did it give me new recipe ideas and a new stress-free approach to my meal prep, but it helped me get over my intense fear of carbs. Before this program, I was trying to keep my carb intake to under 100-150grams/day. That only made me binge on carbs (not the good kind) because I felt so deprived. Now I’m enjoying fruits, muffins made with alternative flours, and quinoa and farro in moderation. No more fear! Now I understand that I need good, healthy carbs in my diet to look/feel good and I stopped worrying about a number.”
-Jenn, MYMP Graduate

 

#MasterYourMealPrep helped me develop the habit of always having raw veggies cut up in a container in the fridge, along with kind of yummy dip made with Greek yogurt. So now instead of grabbing the salty snacks like I used to when I come home hungry, I fill a plate with veggies and dip to munch on while I think about what else I can eat for dinner.
Since taking the course, I haven’t had a single sugary store-bought granola bar, and the freezer inventory idea has changed my life. Not only am I saving money now that I know what I have already in the house, but with my new habit of putting leftovers in individual meal-sized containers and writing them down as I put them in the freezer, I now have pretty much a ‘menu’ on my counter with all kinds of options when it’s time to think about the next meal. 
 The changes I made because of #MasterYourMealPrep have become permanent habits that I hardly even think about anymore. For anyone out there who is interested in improving their eating habits, needs ideas for efficient meal prep, wants access to some amazing, yet practical recipes, and longs for some wonderful support and guidance in the journey, #MasterYourMealPrep is for you. I’m so grateful for all the knowledge and experience Athena shared with us –  it was exactly what I needed to feel more organized at that time in my life!
-Tammy, MYMP Graduate


“I always thought meal prep was about spending a full weekend day preparing an entire week’s worth of food. It seemed so overwhelming. Now I know that it’s okay for meal prep to be something different for each person. And that it can keep changing week to week! I originally joined #MasterYourMealPrep to take boredom out of cooking, find new healthy ideas for snacks and meals, and figure out why my joy of cooking had changed. I am happy to be making progress on all of this and so thrilled to renew my love of Greek cooking!!”

-Georgia, MYMP Graduate + Athena’s Mom! 

 



Frequently Asked Questions

Do I have to set aside an entire weekend day to prep food as part of this program?
  • ABSOLUTELY NOT! In fact, this program teaches people how to AVOID all that unnecessary time in the kitchen! Regardless of whether you prep for as little as five minutes or as long as two to three hours, or whether you prep on a Sunday or a Thursday, or whether you prep in pieces or all at once, as long as what you are doing helps make your life and nutrition easier in some way, you WILL be successful with this program.  

 

What topics are included in the course curriculum?
Each week, you will receive one educational email focused around the topics listed below. Each week builds upon the last, so you don’t lose sight of the earlier content as the program progresses.
  • 🍏Week #1: Identifying nutritional struggles 
  • 🍏Week #2: Your meal prep personality
  • 🍏Week #3: Planning essentials
  • 🍏Week #4: Time saving kitchen hacks 
  • 🍏Week #5: Storage and food safety
  • 🍏Week #6: Lessons in leftovers 
  • 🍏Week #7: Making food taste good and liking how you eat
  • 🍏Week #8: Keeping things sane, letting go of control, and having fun!

 

 

What types of recipes are included in the program?
Each week of the program includes a different recipe theme. All recipes are sent out on Fridays for #FoodieFriday! The recipe themes are listed below:
  • 🍏Week #1: Back to basics
  • 🍏Week #2: DIY
  • 🍏Week #3: Breakfast 
  • 🍏Week #4: Snacks and sweets 
  • 🍏Week #5: Soups and salads
  • 🍏Week #6: Crock pot and casseroles 
  • 🍏Week #7: Side dishes 
  • 🍏Week #8: Everything else!

 

 

Are there any required kitchen tools or gadgets that I need to purchase before the program?
  • Nope! As part of the #MasterYourMealPrep toolkit, you will receive a list of kitchen tools that do help make cooking more efficient, but none are a requirement for participating. 

 

 

 I participated in Master Your Meal Prep last time it was offered. Is anything different this time around? Should I participate again? 
  • Yes, I’ve changed things up a bit! This time around, there will be live video trainings included throughout the program. The program is also 8 weeks long instead of 7 to allow for the added topic of making your food taste good. I’ve created the MYMP Toolkit as a way to compile all the supplemental information in one centralized place, and there are some new guides included, such as nutritional considerations and the freezer inventory worksheet. Finally, there will be over 20 new recipes included. If you have participated in the past, you can definitely benefit from participating again not only to absorb the information in new ways, but to have the accountability of the Facebook group and access to me for 8 weeks of support, whereas you otherwise wouldn’t! 

 

 

What happens after I sign up?
  • Upon signup, you will be asked to confirm your opt in to the program. If you do not receive anything to your inbox, please check your spam filters. Once you confirm opt in, you will receive a welcome email from Athena containing all the information you need to get started.

 

 

 Is this for women only? 
  • Nope! Fellas welcome! 

 

 

When will #MasterYourMealPrep be offered again?
  • Not until 2018! Don’t miss out!

     

 

 

What if I have more questions? 
  • Feel free to email me at info@achievewithathena.com, and we’ll get you squared away! 

 


—-> Join the waiting list here <—-