Meal Prep Plan - Week 2

Meal Prep Plan - Week 2

Table of Contents

    Let's keep the momentum going with a second week of healthy meal prep.

    This week, we're highlighting the value of using what you've got and making sure no food goes to waste. After all, leftovers don't have to be boring!

    These low-carb, high-protein recipes are perfect for everyone, whether you work long hours or juggle busy schedules for your kids. 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:

    Add three or four “refrigerator purge meals” towards the end of the week. This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge and make them into soups, omelets, stir-fry, or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.

     

    Monday

    Breakfast: Zucchini Breakfast Cakes

    Lunch: Green Goddess Smoothie

    Dinner: Asian Turkey Burger

    Snack: 1-2 cups of Bone Broth & ½ apple


    Tuesday 

    Breakfast: Strawberry Shake

    Lunch: Asian Turkey Burger

    Dinner: Salmon Gremolata with 1 cup veggie of your choice

    Snack: 1-2 cups of Bone Broth & ½ apple


    Wednesday

    Breakfast: Zucchini Breakfast Cakes

    Lunch: Salmon Gremolata with 1 cup veggie of your choice
    OR: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette

    Dinner: 2 cups Bone Broth with added veggies

    Snack: 1 cup of berries


    Thursday

    Breakfast: Salmon Gremolata & Eggs (2 hard boiled)

    Lunch: Green Goddess Smoothie

    Dinner: Asian Turkey Burger

    Snack: 1-2 cups of Bone Broth + 1 cup  berries


    Friday

    Breakfast: Zucchini Breakfast Cakes

    Lunch: Asian Turkey Burger

    Dinner: Salmon Gremolata with 1 cup veggie of your choice
    OR: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette

    Snack: 1-2 cups of Bone Broth & ½ apple


    Saturday

    Breakfast: Asian Turkey Burger with ½ cup of berries 

    Lunch: Refrigerator purge meal

    Dinner: Refrigerator purge meal

    Snack: 1-2 cups of Bone Broth + 1 cup berries


    Sunday

    Breakfast: Strawberry Shake

    Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette
    Tip: Add leftover ground turkey

    Dinner: Refrigerator purge meal

    Snack: 1-2 cups of Bone Broth + ½ apple


    Grocery Shopping List:

    • Ground Turkey: 2 ¼ pounds coarsely ground turkey
    • Eggs: 8 eggs
    • Chicken: 8 Boneless, Skinless Chicken Breast Halves
    • 3 ounces of smoked salmon
    • 2 small jalapeños
    • 1 Head broccoli
    • 1 Small head bok choy
    • 2 red bell peppers
    • 1 green bell pepper
    • ½ pound snow peas
    • 6 scallions
    • 1 package mushrooms
    • 1 can water chestnuts
    • ½ cup fresh basil
    • ½ cup fresh cilantro
    • 3 cloves garlic
    • 1 large sweet onion
    • 1 can diced tomatoes
    • 1 cup chicken bone broth
    • 2 medium carrots
    • 1 medium beet
    • ½ small cabbage
    • 1 avocado
    • 1 package spinach
    • 1 package strawberries

    Pantry Items:

    • Coconut Oil
    • Lime Juice
    • Coconut Aminos
    • Ginger
    • Minced Garlic
    • Cumin
    • Cilantro
    • Paprika
    • Pepper
    • Chili powder
    • Celtic or pink Himalayan Salt
    • Balsamic vinegar
    • Unsweetened Vanilla Almond Milk
    • Vanilla Extract
    • Flaxseeds
    • Chia Seeds
    • Dr. Kellyann Bone Broth, in your choice of flavors
    • Dr. Kellyann Protein Powder (or approved protein powder)

       

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