You don’t need elaborate or expensive meals to meet your nutrition goals each week. When you're trying to lose or maintain your weight, the right meal prep plan should feature protein-based meals made with fresh foods and filled with vitamins and minerals.

The meals featured in all of my prep plans will keep you full and satisfied — without that uncomfortable heavy feeling. They're simple enough for anyone to prepare and have plenty of variation to keep your taste buds happy all week.

Healthy eating should never be boring or bland. With these options, even the biggest foodies will be thrilled! Bon appetit, and feel free to share these recipes with family and friends.

Without further adieu, here's this week's Time Saving Tip of the Week:

Make smoothie bags ahead of time! Add all the measured fruit and veggie ingredients for your smoothie into a zip lock bag and freeze. Add measured amounts of dry ingredients like seeds and protein powder into another container. This will cut down on smoothie-making time! 

Monday

Breakfast: Ham and Asparagus Frittata

Lunch: Kale Apple Cherry Cashew Salad

Dinner: Spaghetti Squash and Meatballs

Snack: 1-2 cups Bone Broth

Tuesday

Breakfast: Ham and Asparagus Frittata

Lunch: Creamy Avocado Soup
(The recipe includes an optional mango salsa to top!)

Dinner: Arugula Salad with Pomegranate Vinaigrette
+ 1 serving protein of choice

Snack: 1 serving fruit

Wednesday

Breakfast: Shamrock Smoothie

Lunch: Kale Apple Cherry Cashew Salad

Dinner: Lemon Chicken Cutlets with Asparagus

Snack: 1-2 cups Bone Broth

Thursday

Breakfast: Shamrock Smoothie

Lunch: Lemon Chicken Cutlets with Asparagus

Dinner: Arugula Salad with Pomegranate Vinaigrette
+ 1 serving protein of choice

Snack: 1-2 cups Bone Broth

Friday

Breakfast: Ham and Asparagus Frittata

Lunch: Creamy Avocado Soup

Dinner: Lemon Chicken Cutlets with Asparagus

Snack: 1-2 cups Bone Broth

Saturday

Breakfast: Strawberry Smoothie 

Lunch: Creamy Avocado Soup

Dinner: Arugula Salad with Pomegranate Vinaigrette
+ 1 serving protein of choice

Snack: 1-2 oz nuts

Sunday

Breakfast: Strawberry Smoothie

Lunch: Refrigerator Purge Meal*

Dinner: Refrigerator Purge Meal*

Snack: 1-2 cups 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.

Grocery List

• 1 pound boneless skinless chicken breasts cutlets
• 4 to 5 ounces ham (sugar and nitrate-free)
• ¾ pound ground beef
• ¼ pound ground pork
• 9 eggs
• 1 red bell pepper
• 2 ripe mangos
• 1 large spaghetti squash
• 2 red onions
• 1 small onion
• 2 cups spinach
• 8 cloves garlic
• 1 bunch kale
• 1 apple
• ½ cup cherries
• 5 cups chicken bone broth 
• 4 avocados
• 4 fresh mint leaves
• 1 cup fresh parsley
• 8 basil leaves
• 1 small jalapeno
• 1 lime
• ½ cup + 2 tablespoons fresh cilantro
• ½ cup pomegranate juice
• 2 small shallots
• 1 5-ounce box baby arugula
• 1 apple
• 1 medium beet
• 1 English cucumber
• 2 tablespoons pomegranate arils
• 4-6 ounces sheep or goat milk feta or shaved Manchego cheese
• 3 leeks
• 2 pounds asparagus
• 1 lemon
• 28 ounce can diced tomatoes

Pantry Items

• Avocado oil
• 1 cup full fat canned coconut milk 
• Ghee
• Ground coriander
• Celtic or pink Himalayan salt 
• Black pepper
• Extra virgin olive oil
• Balsamic vinegar
• Sesame seeds
• Honey or maple syrup
• Dijon mustard
• Walnuts or pistachios
• Cashews
• Unsweetened vanilla almond milk
• Chia seeds
• Flaxseeds
• Vanilla extract
• Nutmeg
• Coconut oil
• Dr. Kellyann Bone Broth, in your choice of flavors
• Dr. Kellyann Protein Powder (or approved protein powder)