Whether you're a professional who needs to save time for other activities, a mom who doesn't want to sacrifice taste for nutrition, or just someone looking to optimize your health, meal prep is a foolproof way to do it. Going grocery shopping once a week and cooking in batches will not only save you time and money in the long run; it will also leave you more satisfied and full after every meal. But that doesn't mean you can't eat good food – quite the contrary! 

These low-carb, high-protein recipes are perfect for busy professionals, moms, or anyone looking to maximize their health (and flavor palate) without breaking the bank. You can improve your diet, shed excess pounds, and give your health a boost without any fancy cookbooks or kitchen appliances needed! 

So, without further ado, here is my Time Saving Tip of the Week:

Always pick three protein staples per week. This weekly menu uses eggs, ground turkey, and chicken as the weekly staples.

Monday

Breakfast: Southwest Breakfast Scramble

Lunch: Chopped Balsamic Chicken Salad

Dinner: Turkey Chili

Snack: 1-2 cups of Bone Broth

Tuesday

Breakfast: Baked Egg Cups with Spinach + Handful of berries 

Lunch: Turkey Chili

Dinner: Chicken Stir Fry

Snack: 1-2 cups of Bone Broth

Wednesday

Breakfast: Smoked Salmon & Eggs

Lunch: Turkey Chili

Dinner: Large Garden Salad (3 cups) with grilled chicken (of your choice)

Snack: 1-2 cups of Bone Broth

Thursday

Breakfast: Green Goddess Smoothie

Lunch: Chicken Stir Fry

Dinner: Kale Salad (3 cups) with Turkey

Snack: 1-2 cups of Bone Broth

Friday

Breakfast: Strawberry Smoothie

Lunch: Chopped Balsamic Chicken Salad

Dinner: Turkey Chili

Snack: 1-2 cups of Bone Broth

Saturday

Breakfast: Baked Egg Cups with Spinach + Handful of berries

Lunch: Chicken Stir Fry

Dinner: Green Goddess Smoothie

Snack: 1-2 cups of Bone Broth

Sunday

Breakfast: Southwest Breakfast Scramble

Lunch: Large Salad with Grilled Chicken & Berries (your choice)

Dinner: Turkey Chili

Snack: 1-2 cups of Bone Broth

Grocery Shopping List:

• 2¼ pounds of ground turkey
• 8 boneless, skinless chicken breasts
• 3oz of smoked salmon
• 8 eggs
• Fresh basil
• Fresh cilantro
• Jalapeños
• 1 head of Broccoli
• 1 head of bok choy
• 2 red bell peppers
• 1 green bell pepper
• ½ pound of snow peas 
• 6 scallions
• 1 container of mushrooms
• 1 can of water chestnuts
• 3 cloves of garlic
• 1 large sweet onion
• 1 can of diced tomatoes
• 2 medium carrots
• 1 medium beet
• 1 small cabbage
• 1 avocado
• 1 package of spinach
• 1 package of strawberries

Pantry Ingredients

• Coconut Oil
• Lime Juice
• Coconut Aminos
• Ginger
• Minced Garlic
• Cumin
• Cilantro
• Paprika
• Pepper
• Chili powder
• Celtic or pink Himalayan Salt
• Balsamic vinegar
• Unsweetened Vanilla Almond Milk
• Vanilla Extract
• Flaxseeds
• Chia Seeds
• Dr. Kellyann Bone Broth, in your choice of flavors
• Dr. Kellyann Protein Powder (or approved protein powder)