Meal Prep Plan Week 11

The name of the game this week is PREP. 

This meal plan includes three meals that have between 6-12 servings, which means you'll have plenty for the week… plus enough to freeze and eat later. 

Because the majority of cooked foods can be stored in the freezer for up to six months without risk of spoilage, this is an excellent way to save time in the future or to have a fallback in case something goes wrong.

It’s amazing what a little planning can do! 

So, without further adieu, here's my Time Saving Tip of the Week:

Need a little protein partner for your morning muffin? Try a scrambled egg or two rolled-up slices of nitrate free deli meat. You could also

 

Monday

Breakfast: Baked Eggs Cups with Artichokes and Spinach

Lunch: Greek Power Bowl

Dinner: Salmon with Orange Ginger Marinade

Snack: 1-2 cups Bone Broth

 

Tuesday

Breakfast: Strawberry Almond Muffin

Lunch: Chicken Wrap

Dinner: Stuffed Bell Peppers 

Snack: 1-2 cups Bone Broth

 

Wednesday

Breakfast: Baked Eggs Cups with Artichokes and Spinach

Lunch: Chicken Wrap

Dinner: Salmon with Orange Ginger Marinade

Snack: 1-2 cups Bone Broth

 

Thursday

Breakfast: Strawberry Almond Muffin

Lunch: Greek Power Bowl

Dinner: Stuffed Bell Peppers 

Snack: 1-2 cups Bone Broth

 

Friday

Breakfast: Baked Eggs Cups with Artichokes and Spinach

Lunch: Chicken Wrap

Dinner: Detox Veggie Soup

Snack: 1 serving fruit + 1 oz nuts

 

Saturday

Breakfast: Strawberry Almond Muffin

Lunch: Stuffed Bell Peppers 

Dinner: Detox Veggie Soup

Snack: 1-2 oz nuts or ½ avocado

 

Sunday

Breakfast: Baked Eggs Cups with Artichokes and Spinach

Lunch: Chicken Wrap

Dinner: Detox Veggie Soup

Snack: 1 serving fruit + 1 oz nuts

 

Grocery List

• 2 scallions
• 1 head of bibb lettuce
• 3 cups baby spinach
• 1 8-oz jar water-packed artichoke hearts
• 12 eggs
• 2 oranges
• 1 piece fresh ginger
• 2 cloves garlic
• 2 medium onion
• 1 english cucumber
• 1 red pepper
• 4 green peppers
• 1 yellow pepper
• 1 pound ground bison
• 1 small zucchini
• 1 can diced tomatoes (12.5oz)
• 2 carrots
• 2 celery stalks
• 1 cup kale
• 1 cup cabbage
• 1 medium tomato + 8 cherry tomatoes
• ½ cup parsley
• 1 small jalapeno pepper
• 4 salmon filets (4-5oz) OR 1 whole filet (16-20oz)
• 1-2 scallions
• 1 cup fresh strawberries
• 2 cup cauliflower rice
• 2 pounds chicken
• 1 small can Kalamata olives
• 3 tablespoons fresh cilantro

 

Pantry Items

• Avocado or coconut oil pan spray
• Celtic or pink Himalayan salt
• Black pepper
• Dried thyme or tarragon 
• Olive oil 
• Sesame oil
• Coconut aminos
• Honey
• Ghee
• Coconut or almond milk
• Pure vanilla or almond extract 
• Blanched almond flour 
• Coconut flour
• Baking soda 
• Celtic or pink Himalayan salt
• Chia seeds 
• Cayenne Pepper
• Turmeric 
• Cinnamon
• Oregano
• Balsamic vinegar
• Marjoram (optional)
• Lemon juice
• Fish sauce
• Chili powder
• Tomato paste
• Italian seasoning
• Dr. Kellyann Bone Broth, in your choice of flavors
• Dr. Kellyann Protein Powder (or approved protein powder)