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11/25-12/1 Weekly Meal Prep Plan & Grocery List

Happy Thanksgiving! These homemade granola bars would be a perfect meal prep item to make for your travel! Not traveling and hosting? Use the butternut squash recipe to make the yummiest side dish for your Thanksgiving Dinner!

Nutrition Focus This Week

This weeks focus is on living the 80/20 balance. When thinking through my Thanksgiving meal plan I wanted to reiterate that you can stay in this balance but still be able to enjoy the time with family and friends! Meal prepping some healthy options is crucial for this. Holiday times get busy, we tend to forget to eat well balanced meals, and in return find ourselves binging on unhealthy snacks. All of these dishes would be great “crowd” pleasers and a much healthier option than the typical frozen pizza, wings, doughnuts, etc. I want you to enjoy your holiday but remember it is only one day of your week. Use some of these items to keep yourself on track and show people that healthier items can taste delicious too!


Featured Brand This Week

  • Flat Out Wraps: higher in fiber (8g) and protein (7g) than your typical “white flour tortilla”.


Tip & Tricks for Meal Prep This Week

Egg Bake:

  • Breakfast casserole is a great option to make ahead for family in town.

  • Could also eat as a snack, lunch, or quick dinner option throughout the week.

Chewy Granola Bars:

  • Granola bars would be great to travel with.

Roasted Red Pepper Veggie Hummus Wrap:

  • Easy lunch to prepare day of.

  • Great to use with leftover turkey.

  • Easy quick dinner option if you do not feel like cooking.



  • Can replace healthy pizza option with a healthier frozen pizza if needing an even quicker option (Ex: Caulipower pizzas)

  • You could make single pizzas using Flat Out Tortillas or Naan bread

  • Pair a side salad with the pizza for some extra greens and to make more filling.

Autumn Sheet Pan

  • Great option for when family is in town for a quick healthy meal.

Butternut Squash & Cranberries w/ Feta

  • Great side dish to bring or make for Thanksgiving dinner.

  • Can well round this side dish out with leftover turkey (protein).


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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