Meal Prep Plan Week 11

Meal Prep Plan Week 11

by Dr. Kellyann
Table of Contents

    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)
      Back to blog

      Share

      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.