Meal Prep Plan - Week 3

This Tuesday is Valentine's Day, and that means you should show yourself some love with real, whole food that will nourish your body while thrilling your tastebuds. That's what this week's plan is all about!

These low-carb, high-protein recipes are perfect for everyone, no matter how jam-packed your schedule is. Now you can improve your diet, shed excess pounds, and give your health a boost without worrying about losing time, money, or flavor while making your new favorite meals.

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

Shakes don’t just have to be for breakfast. Swap them in for a quick and easy lunch or dinner

 

Monday

Breakfast: Egg and Tomato Skillet
Tip: Make tomato mixture and refrigerate. Add 2 eggs before each serving.

Lunch: Rich and Hearty Turkey Chili

Dinner: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Make dressing ahead of time and refrigerate — add salad ingredients prior to serving + add protein serving if hungry

Snack: 1-2 cups of Bone Broth

Tuesday

Happy Valentine's Day!

Breakfast: Combine ½ cup leftover Rich and Hearty Turkey Chili with 2 eggs

Lunch: 1-2 cups of Bone Broth

Dinner: Your choice! Eat a meal that reminds you that you love yourself! 

Snack: Try DKA's Paleo Chocolate Chip Pie for dessert!

Wednesday

Breakfast: Egg and Tomato Skillet

Lunch: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Add protein serving if you're hungry

Dinner: Rich and Hearty Turkey Chili

Snack: 1-2 cups of Bone Broth

Thursday

Breakfast: Egg and Tomato Skillet

Lunch: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Add protein serving if you're hungry

Dinner: 3 cups of mixed green salad with 1oz nuts
Top with 6oz canned tuna OR 6oz salmon fillet

Snack: 1-2 cups of Bone Broth

Friday

Breakfast: Combine 1/2 cup leftover Rich and Hearty Turkey Chili with 2 eggs

Lunch: Green Goddess Smoothie

Dinner: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Add protein serving if you're hungry

Snack: 1-2 cups of Bone Broth

Saturday

Breakfast: Egg and Tomato Skillet

Lunch: Rich and Hearty Turkey Chili

Dinner: 3 cups of mixed green salad with 1oz nuts
Top with 6oz canned tuna OR 6oz salmon fillet

Snack: 1-2 cups of Bone Broth

Sunday

Breakfast: Green Goddess Smoothie

Lunch: Refrigerator Purge Meal *

Dinner: Refrigerator Purge Meal *

Snack: 1-2 cups of Bone Broth

 

* This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.

 

SHOPPING LIST

• 12 eggs
• 2 ¼ pounds ground turkey
• 6oz salmon or 6oz of canned tuna
• 2 sweet onions
• 6 cups mixed green salad
• 1 red onion
• 2 cups spinach
• 1 pound fresh broccoli
• 1 cup blueberries
• 2 avocados
• 2 green bell peppers
• 2 red bell peppers
• 1 small jalapeno
• 3 cloves garlic
• 28oz can diced tomatoes (x2)
• 6 oz + 2 tbsp. Tomato paste
• 1 cup salsa or pico de gallo
• 1 cup chicken or beef bone broth

MAKE SURE YOU HAVE THESE PANTRY ITEMS

• Balsamic Vinegar
• Dried Italian Seasoning
• Garlic Powder
• Celtic of Himalayan salt
• Ground Black Pepper
• Coconut Oil
• Chili powder
• Paprika
• Cumin
• Sunflower or pumpkin seeds
• Avocado Mayo
• Monk Fruit
• Apple Cider Vinegar
• Poppy Seeds
• Olive Oil
• Unsweetened Almond Milk
• Vanilla Extract
• Flaxseeds
• Chia Seeds
• Nuts of choice (ie: walnuts, almonds or pistachios) 
• Dr. Kellyann Bone Broth, in your choice of flavors
• Dr. Kellyann Protein Powder (or approved protein powder)