Meal Prep Plan - Week 10

Meal Prep Plan - Week 10

by Dr. Kellyann
Table of Contents

    Are you tired of spending a fortune on expensive high-protein meal prep plans that leave your taste buds bored and your wallet empty? Look no further! I have developed a delicious and affordable meal prep plan that not only satisfies your cravings but also helps you slim down your waistline.

    By incorporating lean proteins and wholesome ingredients, I’ve created a meal plan that will keep you full and energized throughout the day. Say goodbye to bland meals and hello to tasty and satisfying options that won't break the bank. With this high-protein, affordable meal prep plan, you can achieve your health and fitness goals without sacrificing flavor or your budget.

    Without further adieu, here's my Money Saving Tip of The Week:

    Eggs are the great equalizer! Make the most of your leftover protein with omelets! That’s right. Before you let your protein go to waste, finish off what you have in the fridge by either adding it into an omelet or having it alongside eggs as a quick and easy meal.

     

    Monday

    Breakfast: Berry Chia Parfait 

    Lunch: 3oz protein of choice + Mashed Cauliflower

    Dinner: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew

    Snack: 1-2 cups Bone Broth or 1-2 oz nuts

     

    Tuesday

    Breakfast: Ginger Mango Smoothie

    Lunch: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew

    Dinner: Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing

    Snack: 1-2 cups Bone Broth

     

    Wednesday

    Breakfast: Berry Chia Parfait 

    Lunch: 3 oz protein of choice with Mashed Cauliflower

    Dinner: Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing

    Snack: 1-2 cups Bone Broth

     

    Thursday

    Breakfast: Berry Chia Parfait 

    Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette

    Dinner: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew

    Snack: 1-2 cups Bone Broth or 1-2 oz nuts

     

    Friday

    Breakfast: Ginger Mango Smoothie

    Lunch: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew

    Dinner: 3 oz protein of choice with Mashed Cauliflower

    Snack: 1-2 cups Bone Broth or 1-2 oz nuts

     

    Saturday

    Breakfast: Berry Chia Parfait 

    Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette

    Dinner: Protein Omelette 

    Snack: 1-2 cups Bone Broth or 1-2 oz nuts

     

    Sunday

    Breakfast:  Ginger Mango Smoothie

    Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette

    Dinner: Protein Omelette 

    Snack: 1-2 cups Bone Broth or 1-2 oz nuts

     

    Grocery List

    • 1 quart (4 cups) approved milk alternative
    • 2 cups berries (strawberries, blueberries, raspberries, and/or blackberries - your choice)
    • 1 cup fresh or frozen mango
    • 1 pound skinless chicken or turkey breasts or boneless thighs
    • 1 pound salmon filet
    • 1-16 oz bag frozen cauliflower florets
    • 3 carrots
    • 1 onion
    • 1 red onion
    • 4 strips nitrate-free bacon
    • 5 cloves of garlic
    • 1 avocado
    • 2 sweet potatoes
    • 3 cups napa cabbage
    • 1 red bell pepper
    • 1 bunch cilantro
    • 8 grain free taco shells
    • 1 jalapeno 
    • 1 lime
    • 3 teaspoons ginger

     

    Pantry Items

    • Vanilla
    • Monk fruit sweetener
    • Chia seeds
    • Cinnamon
    • Ground sage
    • Dried thyme
    • Pink himalayan salt 
    • Black pepper
    • Coriander
    • Olive oil
    • Salsa
    • Garlic
    • Coconut oil
    • Coconut Milk
    • Dry ground mustard
    • Apple cider vinegar or Red wine vinegar
    • Pecans or walnuts
    • Dr. Kellyann Bone Broth, in your choice of flavors
    • Dr. Kellyann Protein Powder (or approved protein powder)
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    Dr. Kellyann Petrucci

    About the Author

    Dr. Kellyann Petrucci

    M.S., N.D. · Board-Certified Naturopathic Physician · New York Times Bestselling Author

    Dr. Kellyann Petrucci is a board-certified naturopathic physician, certified nutrition consultant, and New York Times bestselling author with over 20 years of clinical experience. She is the creator of the Bone Broth Diet and Cleanse + Reset programs, and author of multiple bestselling books including Dr. Kellyann's Bone Broth Diet, The 10-Day Belly Slimdown, and The Bone Broth Breakthrough.

    Dr. Kellyann completed postgraduate work in biological medicine at the Paracelsus Clinic in Switzerland and is a regular health expert on Good Morning America, The Dr. Oz Show, Good Day LA, and other nationally televised programs. She is also the host of two PBS specials: 21 Days to a Slimmer, Younger You and The 10-Day Belly Slimdown.