Meal Prep Plan - Week 8

Winter is still hanging on, and what better way to stay warm and cozy than with a bowl of delicious soup? But if you're following a low-carb diet, finding tasty soup options that fit within your meal plan can be a challenge. That's why we're giving you something a little different this week! In this plan, we'll show you how to make several soups that are both low in carbs and packed with flavor, so you can stay on track with your healthy eating goals without sacrificing taste or your budget. 

That's right! It's a week-long “souping plan” to take your health goals to the next level. And, yes, souping is as simple as it sounds. You drink nutrient dense soups for every meal and flood your body with vitamins and minerals while also giving your body a little break from chewing. 

We’re even giving your breakfast soups! Feel free to have soups for every meal, but if you need a little crunch... we’ve offered snack options to keep you satisfied. 

Monday

Breakfast: Egg Drop Broth

Lunch: Quick and Easy Chicken Soup

Dinner: Skinny Slow Cooked Chili

Snack: 1-2 oz nuts or 1 serving fruit

Tuesday

Breakfast: Cucumber Melon Gazpacho

Lunch: Skinny Slow Cooked Chili

Dinner: Quick and Easy Chicken Soup

Snack: 1-2 oz nuts

Wednesday

Breakfast: Egg Drop Broth

Lunch: Quick and Easy Chicken Soup

Dinner: Minted Pea Soup

Snack: 1-2 oz nuts or 1 serving fruit

Thursday

Breakfast: Cucumber Melon Gazpacho

Lunch: Minted Pea Soup

Dinner: Quick and Easy Chicken Soup

Snack: 1-2 oz nuts 

Friday

Breakfast: Egg Drop Broth

Lunch: Skinny Slow Cooked Chili

Dinner: Minted Pea Soup

Snack: 1-2 oz nuts or 1 serving fruit

Saturday

Breakfast: Cucumber Melon Gazpacho

Lunch: Minted Pea Soup

Dinner: Skinny Slow Cooked Chili 

Snack: 1-2 oz nuts 

Sunday

Breakfast: Quick and Easy Chicken Soup

Lunch: Refrigerator Purge Meal

Dinner: Refrigerator Purge Meal

Snack:  1-2 oz nuts or 1 serving fruit

 

Grocery List

• 21 cups chicken bone broth (or 6 quarts)
• ¾ pound skinless, bone-in chicken breasts 
• ¾ pound skinless, bone-in chicken thighs or drumsticks
• 8 ounces very lean ground beef (95% lean)
• 7 celery ribs
• 3 leeks
• ¾ cup parsley
• 5-½ - 1-inch piece ginger
• 5 small garlic cloves
• 3 eggs
• 3 handfuls spinach
• 2 onions
• 4 carrots
• 1 avocado
• 1 lemon or lime
• 1¼ C peppermint leaves
• 6 cups fresh or frozen green peas
• 6 button or Cremini mushrooms
• 1 english cucumber
• 1 zucchini
• 2 tablespoons chopped scallions
• 1 small cantaloupe or honeydew
• 1 cup canned diced tomatoes with juice

 

Pantry Items

• Celtic or pink Himalayan salt or coconut aminos
• Ground black pepper
• Turmeric
• Ghee
• Olive oil
• Chili powder
• Dried oregano
• Red pepper flakes
• Minced garlic