1/12-1/19 Weekly Meal Prep Plan & Grocery List

Quiches, Muffins, and Tuna Noodle Casserole. I think these healthy recipes are taking me back to my childhood. I love to pair my breakfast muffins with my low carb quiche at lunch. And the tuna noodle casserole is extremely easy and kid friendly!

Nutrition Focus This Week


Avocados: the good kind of fat!


This week on your meal plan you have an avocado salsa paired with a chili rub chicken!


Avocados are technically a fruit and are rich sources of:

  • Vitamins: C, E, K

  • Riboflavin

  • Niacin

  • Folate

  • Pantothenic Acid

  • Magnesium

  • Potassium

  • Lutein

  • Beta Carotene

  • Omega 3 Fatty Acids

  • Fiber

They are very calorically dense because of their high fat content, but as noted above, there are many health benefits to including avocados in your diet.


Some ideas:

  • Throw some avocados on top of eggs and toast for breakfast

  • Put on top of a cobb salad for lunch

  • Mash up with some chili lime seasoning for a quick guacamole to eat with fresh veggies or high fiber crackers as a snack.

  • Put on top of a taco bowl for dinner!

 

Featured Brand This Week

  • Fage 0% Plain Greek Yogurt: high protein, low sugar, low carb, active live cultures.

 

Tip & Tricks for Meal Prep This Week


Zesty Lemon Zucchini Muffins:

  • Super moist and yummy! I left out the walnuts because my toddler could not eat them

  • Can pair with lunch to well round out your meal

  • Can also be a snack option


Ham and Cheese Quiche:

  • Low carb lunch options. So you can pair with a carbohydrate source as a side like 2 Lemon Muffins or 1-2 Cherry Bites.

  • Another great pairing would be a side salad


Cherry Bites:

  • These are tart due to the dried cherries

  • Taste like a Lara Bar

  • Can pair with Lunch


Chicken with Avocado Salsa:

  • Prep the Avocado Salsa up first and store in fridge for an hour for flavors to come together

Meatloaf Muffin Cups:

  • Pair a green veggie with your Chicken Parmesan Meatloaf Muffins (make sure to add to your grocery list)

Tuna Noodle Casserole:

  • Make sure you are adding in enough seasoning. Due to it being a “healthier” version it could lack flavor without being a little more liberal with your seasoning/salt.


 

Download a PDF of the meal plan & grocery list

 

Things to keep in mind:

  • Please consult your dietitian or doctor if you have specific dietary needs, these plans are not used as medical nutrition therapy.

  • These recipes are not portioned to your specific family, customized to fit your budget, or consider specific dietary needs… you may need to cut or increase portion size and modify ingredients to your preference.

  • Some grocery lists look long… don’t stress out! Often it is due to condiments and spices. Please take the time to go through your pantry and see what you already have on hand.

  • Breakfast, Lunch, and Snacks are designed to be prepped in advance for the week… dinner is meant to be made either the night of or ahead of time.

  • Specific brands are not used due to differences in grocery stores. However, in some cases to make dishes healthier or to demonstrate my personal preference, I will specify a brand to buy.

  • You may not perceive some of these recipes as “healthy”... However, the definition of “healthy” is so different from person to person. I truly believe you can eat all foods. It just depends on the quantity, frequency, balance of your meals, and if your body is able to tolerate them.


Disclaimer: I am not being sponsored or endorsed for any brands noted above.

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