Meal Prep Plan - Week 1
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)
