1/26-2/2 Weekly Meal Prep Plan & Grocery List

Make ahead peanut butter banana smoothie packs, lemony orzo soup, chicken caesar burgers, and “breakfast for dinner” all on the meal plan this week! Don’t miss out!

Nutrition Focus This Week


Smoothies: one way to pack in a lot of nutrients!


Smoothies for meal replacement should be made up of these components:

  • Base: plant based milk, unsweetened coconut water, water.

  • Fiber: Flaxseed, Chia Seed, Psyllium Husk

  • Greens: Spinach, Kale, Cucumber, Basil, Parsley

  • Fat: Avocado, coconut, coconut oil, low sugar nut butters, walnuts

  • Fruit: Limit to about ½-1 cup (berries, pumpkin, sweet potato, banana, peaches, mango, etc)

  • Protein: powders, hemp hearts, low fat/sugar greek yogurt

Smoothie packs are extremely easy for meal prep. You can proportion everything besides the “liquid base” into a baggie and store in freezer. This makes it extremely easy to pour all of the ingredients into a blender and have your smoothie ready in a short amount of time.


These smoothie packs are not only great for breakfasts but any other meal or snack time especially for picky eaters.

 

Featured Brand This Week


  • Tessemae: organic, dairy free, gluten free, whole 30 approved, no added sugar.

  • Bolthouse: greek yogurt based dressing, lower calorie, full off flavor!

  • Primal Kitchen: organic, dairy free, gluten free, whole 30 approved, non GMO

 

Tip & Tricks for Meal Prep This Week


Make ahead smoothie packs:

  • These are a great option for both you and kids! You could use greek yogurt in replace of protein powder for the kiddos.


Lemony Orzo Chickpea Soup:

  • According to Gimme Some Oven you can replace the orzo with rice if you do not like orzo.

  • I would pair a side salad or veggies w/ dip.


Breakfast Bacon Potatoes:

  • Pair a side of egg with these. I recommend a fried egg to let the yolk run over.

  • Also could make shaved brussel sprouts for some extra fiber/substance!


Caesar burgers + Cauliflower:

  • You can either make your own caesar dressing or use Tessemae’s/Bolthouse dressing to make it easier.


Southwestern Chicken Casserole:

  • I recommend topping with guacamole, salsa, plain avocado, or Fage 0% greek plain yogurt (sour cream alternative) to add more flavor.


 

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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