It is no secret that you have to plan for success when it comes to any type of diet and exercise program. If you don’t have a plan and a means to execute it you are going to have a difficult time staying on track. One of the main ways that I stay on track is to prep my meals for the week on Sunday afternoon. Some weeks I can have a lot of variety with my meals and some weeks I am short on time and can only prep the “essentials”. There are 3 main dishes that I cook that I can use for meals the whole week for me and my family and everyone is satisfied. Each of these can serve multiple purposes giving you a great base for lunches and dinners. Essential #1: A whole chicken in the crockpot. This is the easiest by far because you can use it for shredding to make the Skinny Chicken Chimichangas, casseroles, chicken salad, or just for sandwiches. Ingredients: 1 onion, salt, cayenne pepper, paprika, garlic powder, thyme, black pepper, and rosemary. Directions: Pat the whole chicken dry with a paper towel. Cut the onion into four squares and stuff inside the chicken. Mix 1 tsp of each of the seasoning above and rub into the skin of the chicken. Use any remaining spices to rub on the inside of the chicken. Put in the crockpot breast side up and cook on low for 6-8 hours. Essential #2: Protein Pancakes. I love to make a whole stack of protein pancakes on Sunday and put them in the refrigerator in Ziploc baggies for the kids to grab in the mornings. This is my favorite recipe for Pumpkin Protein Pancakes. Ingredients: ½ cup oatmeal (ground), 6 egg whites, ¼ cup pumpkin puree, 2 tsp baking powder, ½ tsp pumpkin spice, A splash of vanilla extract Directions: Mix all together and cook over a griddle on medium heat. Essential #3: Crockpot London Broil: This is so easy and delicious and it can be used for many dishes throughout the week when mixed with potatoes or as a French dip sandwich. Ingredients: 3 tablespoons flour, 1/4 teaspoon pepper, 1/2 teaspoon sweet paprika, 1 1/2 pounds London broil, Small jar (4 to 6 ounces) of mushrooms drained, 1 can cream of mushroom soup (condensed), 1 can tomato soup (condensed), 1 pkg dry onion soup mix Directions: Mix together flour, ground black pepper, and paprika; rub London broil with mixture then put in crock pot. In a bowl, combine mushrooms, cream of mushroom soup, tomato soup, and onion soup mix; pour over meat. Cover and cook on LOW for 8 to 10 hours.