12/1-12/8 Weekly Meal Prep Plan & Grocery List

Getting off the Thanksgiving week celebration, this week is crucial for getting back to healthier eating! You will find some some yummy chili to make with those leftover sweet potatoes, overnight protein apple pie oats, and some omega 3 rich salmon cakes.

Nutrition Focus This Week

This week includes salmon cakes. I love these as a cheaper alternative to buying fresh salmon. They are kid friendly and keep much better as leftovers. I have fed these to my one year old multiple times and he loves them!

  • Salmon is rich in omega 3’s which aids:

  • Brain health

  • Prevention of heart disease

  • Prevention of metabolic syndrome (obesity)

  • Fighting against inflammation

Q. Is canned fish as good for you as fresh?

A. Both canned and fresh fish are a good source of protein and other important nutrients, and one isn't necessarily healthier than the other. For example, data from the U.S. Department of Agriculture (USDA) show that fresh and canned fish have comparable amounts of omega-3 fatty acids—good fats that may help lower your risk for cardiovascular disease.*


*Source: Consumer Reports

 

Featured Brand This Week

  • Primal Kitchen Avocado Oil Mayo: No added sugars, no artificial ingredients made with avocado oil instead of canola oil.

  • Wild Caught Salmon: has a healthier “nutritional profile” than farm raised.**

  • Fage 0% Plain Greek Yogurt: Only 5g of sugar per serving and 18g protein. Healthier alternative to sour cream.

  • Boarshead Low Sodium Deli Turkey: 46% lower amounts of sodium vs Boars Head Deli Turkey.

  • Laughing Cow Cheese Wedge: low calorie, low carbohydrate, higher protein, convenient cheese wedge easy to pack for snack.


**Source: Healthline


 

Tip & Tricks for Meal Prep This Week


Apple Pie Overnight Oats:

  • Scroll all the way down to get recipe for overnight oats… use Fage 0% Plain Greek Yogurt… double or triple the recipe to have multiple prepared for the week… great to use as a snack also.

  • Can add in 1 scoop of Vital Proteins Collagen (for protein) and 1 Tbsp Flaxseed (Fiber & Omega 3’s).

Rice Cakes w/ Laughing Cow Cheese and Turkey:

  • Top one rice cake with one cheese wedge and turkey slice...repeat.

  • If you do not like rice cakes, replace with a higher fiber cracker like “Back to Natures Flax Flatbreads” or a higher fiber tortilla such as an “Ole Extreme Wellness Wrap”.

Sausage and Egg Casserole:

  • Egg Casserole: cut into squares and portion into containers to reheat at lunch and pair a piece of fruit, leftover greek yogurt with fruit, veggies w/ hummus, or apples + nut butter with it. Add to grocery list your side of choosing.

  • If you do not want to make your own sausage do not buy the 1lb of ground pork and buy a Whole 30 compliant brand (for ex: Aidell’s, Applegate, Bilinsky).

Sheet Pan Chicken & Veggies:

  • Feel free to replace potatoes with cauliflower for a lower carb option.

5 Ingredient Chili & Salmon Cakes:

  • Pair the chili and salmon cakes with either side salads or a side of roasted broccoli or brussel sprouts.

  • Can pull leftover Fage 0% Plain greek on top of Chili for sour cream alternative.

  • I sometimes add corn and kidney beans to my chili for more hardiness.


 

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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