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1/5-1/12 Weekly Meal Prep Plan & Grocery List

We are pulling shrimp in two different directions this week to make lunch prep easy! We are also swooning over this tuscan creamy salmon and ranch chicken that are total crowd pleasers!

Nutrition Focus This Week

SHRIMP: the lean protein source!

Shrimp is one of my favorite go-to for a lean protein source. If you are ever looking for a low carbohydrate/high protein/low fat option as an appetizer: SHRIMP COCKTAIL is your best bet! I love bringing shrimp cocktail to a party knowing that it is a “healthy” choice to resort to.

3oz of shrimp (which is about a serving) is 20g of protein It is rich in Omega 3’s and antioxidants. Great for brain health and heart health!

Shrimp can be pulled in multiple different directions like:

  • Soups

  • Stir frys

  • Salads

  • Sauces

  • And truly it is best by itself!


Featured Brand This Week

  • Primal Kitchen Chipotle Ranch: Sugar Free, Non-GMO, and Whole30-Approved

  • Tessamae Lemon Garlic Dressing: Organic, Gluten Free, Non GMO, Vegan


Tip & Tricks for Meal Prep This Week


  • Can be pulled to snack as an option.

  • Oat Flour is just ground up rolled oats. Do not feel you need to buy extra oat flour. Take rolled oats and pulse in a food processor.


  • When you are meal prepping the shrimp for your lettuce wrap, double the batch and keep the second half of the batch plain. You can then pull this shrimp into the Thai Coconut Curry Bowl for dinner.


  • Can add chia seeds, protein powder, and/or collagen to bites to increase nutritional value.


Thai Coconut Curry Shrimp Bowl:

  • I added spinach salad with sunflower seeds and makoto ginger dressing for a side.

Ranch Chicken:

  • The chicken tenders I used chipotle ranch from Primal Kitchen and Panko bread crumbs.

  • Had roasted broccoli and cherry tomatoes for side


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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