1/19-1/26 Weekly Meal Prep Plan & Grocery List

I am not even going to talk about any other dish besides this “HERBED POTATO STEW”! Holy moly! It is creamy (without being high fat) and is one of my favorite go-to stews when it is cold outside!

Nutrition Focus This Week


Quinoa: a great plant based source of protein!


Quinoa is a nutritionally dense grain that is rich in:

  • Protein (around 8g per 1 cup)

  • Fiber

  • Vitamin E

  • Manganese

  • Iron

  • Folate

  • Magnesium


It is naturally gluten free and can be used in multiple different ways:

  • Breakfast bowl with fruit, nuts, and milk (almost like an oatmeal)

  • As a grain based salad (like what is on your meal plan)

  • As a side dish at dinner time.

  • Uncooked in a homemade granola bar or energy bite.

Source: Medical News Today

 

Featured Brand This Week


Bob Red Mills Gluten Free Flour: No Guar Gum or Xanthan Gum


 

Tip & Tricks for Meal Prep This Week


Sausage, Kale, and Ricotta Quiche:

  • Can either use Italian chicken sausage or turkey sausage.

  • Could be used as a lunch option to eat with your quinoa salad or poppyseed bites.

Lemon Poppyseed Energy Bites:

  • I like to amp up the lemon flavor by using a little bit more zest.

  • She recommends using an actual lemon over the bottled lemon juice and I agree.


Thai Peanut Quinoa Salad:

  • I increased the fresh ginger to 2 teaspoons because I love a good ginger taste.

  • If you want to add more protein you could add shrimp or chicken to this dish!


Chicken Herb Stew:

  • All I have to say is YUMMY! And it is best paired with a piece of crusty bread.


Salmon Foil Packs:

  • I would add a side of green vegetables to this like seasoned green beans. Add to the grocery list whatever side you would like.

Steak Bites:

  • If you do not have Coconut Aminos you could use a light soy sauce.


 

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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