Happy meal prep Monday! Now that I’ve finally recovered from the flu I picked up in Tokyo (or somewhere along the way to/from), I’m ready to eat (healthy or otherwise) and hit the gym! Here’s my meal plan for this week:
Day 1:
- Breakfast: Peanut Butter Banana Protein Pancakes
- Lunch: Turkey patty, sweet potato, broccoli medley
- Dinner: Summer Berry Chicken Salad
Day 2:
- Breakfast: PB&J overnight oats
- Lunch: Turkey patty, sweet potato, broccoli medley
- Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 3:
- Breakfast: PB&J overnight oats
- Lunch: Summer Berry Chicken Salad
- Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 4:
- Breakfast: PB&J overnight oats
- Lunch: Turkey patty, sweet potato, broccoli medley
- Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 5:
- Breakfast: PB&J overnight oats
- Lunch: Summer Berry Chicken Salad
- Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 6:
- Breakfast: PB&J overnight oats
- Lunch: Turkey patty, sweet potato, broccoli medley
- Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 7:
- Breakfast: Egg white omelet with fruit and cereal
- Lunch: Summer Berry Chicken Salad
- Dinner: Turkey patty, sweet potato, broccoli medley
Snacks (not all pictured):
- Peanut butter protein energy bites (recipe coming soon!)
- Lindberg Organic Rice Cakes – Cinnamon Toast with Apple Pumpkin Butter
- Peanut butter protein dip with apples
- Fresh fruit
- Hard boiled eggs
- Lean Body for Her Chocolate Whey Protein
- Baby carrots with Tzatziki dip
- Mission Meats Grass-Fed Beef Stick
Summer Berry Chicken Salad
Servings: 4 • Calories per serving: 266 • Fat: 10 g • Protein: 30 g • Carbs: 17 g • Fiber: 3 g • Sugar: 11 g • Sodium: 356 mg • Cholesterol: 75 mg
Servings: 4 • Calories per serving: 266 • Fat: 10 g • Protein: 30 g • Carbs: 17 g • Fiber: 3 g • Sugar: 11 g • Sodium: 356 mg • Cholesterol: 75 mg
- 1 lb chicken breast, grilled
- 6 cups baby spinach
- 1 cup blueberries
- 2/3 cup strawberries, quartered
- 1/2 cup goat cheese crumbles
- 1/4 cup red onions
- 4 tbsp honey roasted pecan pieces
- Homemade citrus vinaigrette: Juice of 1 orange, juice of 1 lime, 1/2 tbsp olive oil, 1 tbsp apple cider vinegar, 1/2 tsp garlic powder, sea salt, black pepper
Turkey Patty:
Servings: 4 • Calories: 184 • Fat: 3 g • Protein: 29 g • Carbs: 7 g • Fiber: 0 g • Sugar: 0 g • Sodium: 193 mg • Cholesterol: 123 mg
- 1 lb 99% lean ground turkey
- 1 egg
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 tsp parsley
- 1/4 cup Italian bread crumbs
- Directions: Mix it all up, form 4 patties and grill for 8-9 minutes on 375 degrees.
Baked Swai with Quinoa and Green Beans
Servings: 5 • Calories: 189 • Fat: 3 g • Protein: 19 g • Carbs: 22 g • Fiber: 4 g • Sugar: 2 g • Sodium: 217 mg • Cholesterol: 0 mg
- 5 x 4 oz Swai Fillet (Safeway)
- 1/2 cup quinoa
- 2 1/2 cups fresh French Haricot green beans (steam in bag variety)
- 1/2 tsp sodium free chicken bullion
- 1 tsp Flavor God Garlic Lover’s Seasoning, divided
- Optional: Lemon slices
- Directions: Prepare quinoa according to package directions, adding chicken bullion and 1/2 tsp Flavor God to boiling water while cooking. Bake swai according to package directions (Bake at 425 degrees for 13-19 minutes from frozen). Steam green beans according to package directions. Top with mango salsa if desired.
Mango Salsa (forgot this in the fridge when I took the pictures!)
Servings: 5 • Calories: 54 • Fat: 0 g • Protein: 1 g • Carbs: 12 g • Fiber: 2 g • Sugar: 11 g • Sodium: 2 mg • Cholesterol: 0 mg
Containers that you see here:
- Rubbermaid TakeAlongs (square containers)
- Sterilite Ultra Latch Locking Container (rectangular with red tabs)
- Tupperware Crystalwave (holding the chicken)
- Ziploc Twist ‘N Loc Containers (holding overnight oats)
How much do you usually spend per week on groceries. This is where I usually run into problems.
Hi Kalie, I usually spend $100-150 but I also buy more than just groceries for my meal prep. So things like laundry detergent, snacks, toilet paper, supplements, etc. I probably spend $75-80 a week on food alone. You can certainly find ways to spend less by buying generic and non-organic items. Hope this helps.