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11/17-11/24 Weekly Meal Prep Plan & Grocery List

Nutrition Focus This Week

This week we are focused on balancing your macronutrients (carbohydrates, protein, and fat).

Why is this important?

Because a lot of times people overeat one macronutrient. Typically that macronutrient is either carbohydrates or fat. Therefore, people do not obtain enough protein throughout their day. This can lead to muscle loss (aka decreasing your metabolism), lack of satiety (overeating), and poor blood sugar regulation (for ex: mid day slump).

If you notice on your meal plan the main ingredient to your breakfast and lunch are very carbohydrate dense: oatmeal and orzo. However, I strategically planned lower carbohydrate options for dinner. The base of your meals being: spaghetti squash, cabbage slaw, and roasted vegetables. All three of these are low calorie, low carb, and full of fiber.

When you go to meal plan, think about your day in entirety. Where are my carbohydrates? Where are my fats? Where are my protein sources? When you think this way you will find yourself eating the appropriate ratio for weight maintenance, overall health, and energy!

I want to add one final note in here. Many people think: I can’t eat bread, a muffin, cereal, pasta, rice because it will make me gain weight… that is not true! It is what you are eating the REST of the day with that muffin, cereal, pasta, rice that makes you “gain weight”. Balancing your meals and your day is crucial for long term healthy eating!


Featured Brands This Week

  • Bolthouse Yogurt Dressing: Greek yogurt based, 45 calories per 2 Tablespoons, taste like real ranch and is delicious! Found in the refrigerated section of grocery store.

  • DeLallo Organic Whole Wheat Orzo: Only ingredient is Durum Wheat, contains 4g fiber per serving.

  • Detour Smart Bars: <5g sugar and 10g protein they are one of the cheapest protein bars (around $1.00 per bar on amazon)


Tip & Tricks for Meal Prep This Week

Pumpkin Oatmeal Muffin

  • Breakfast can also be used as a healthy snack option!

  • Since breakfast is higher in carbohydrates and lower in protein and fat… I would pair another option with the muffins that will make breakfast more filling. For ex: Hardboiled Egg, Fage 0% Plain Greek Yogurt, Protein Shake, Handful of nuts, or Nut Butter.

  • Muffins would be a great pre-workout meal/snack.

Detour Bars

  • Order Detour Bars off Amazon for an easy option! I personally like the apple cinnamon, blueberry, and cookie dough!

Orzo Salad

  • Buy a Rotisserie Chicken and store in fridge to add more protein to lunch salad and pull into buffalo chicken casserole.

Crack Slaw

  • Use Lean Ground Beef or Turkey in the “Crack Slaw”

Buffalo Chicken Casserole

  • I personally use “Bolthouse Yogurt Ranch Dressing” in the Buffalo Chicken Casserole. If you want to make Whole 30 Ranch you need to look at her recipe on site and add to grocery list.

  • Tip for Spaghetti Squash: Microwave 3-6 minutes (pending size) prior to cutting it in half to help soften.

  • To make buffalo casserole more kid friendly cut hot sauce in half.


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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