12/15-12/22 Weekly Meal Prep Plan & Grocery List

This week we have Greek, Asian, and Indian inspired dinners! All extremely simple to make, hence the extremely short grocery list this week!

Nutrition Focus This Week

EDAMAME: the hidden protein source!


I like to think of Edamame as the hidden lean protein source that people forget about. It is a soy bean so is soy protein based. One cup of edamame has around 18g of protein and is also a complete protein source (containing all essential amino acids). This is great for people that are plant based/vegan!


The health benefits of these soybeans can be:

  • Potentially lowering cholesterol.

  • Managing blood sugar regulation

  • Providing a good source of folate, vitamin K, iron, and protein.

  • Is a low calorie, high protein snack option

Edamame can be used in:

  • Soups

  • Stews

  • Salads

  • Snack mixes

  • Stir Fry’s

I personally like to buy the dry roasted edamame to eat at snack time or steam the small packs they sell in the frozen vegetable section of the grocery store!


*Source: Healthline

 

Featured Brand This Week

  • Sea Point Farms: Only ingredient in their edamame is “soy beans + sea salt”.

  • Uncle Ben’s 90 second Whole Grain Brown rice: easy 90 second packet to save you time, 3g fiber, and only 15g sodium.

  • Aidell’s Smoked Chicken Sausage: Whole 30 compliant sausage, no nitrates, no hormones, gluten free.


 

Tip & Tricks for Meal Prep This Week


Egg Muffins:

  • I like to use these as a breakfast or snack option.

  • You could also pair these at lunch time with the sausage and veggie sheet pan.

Sausage & Veggie Sheet Pan:

  • You can use chicken sausage like Aidell’s or a Smoked Turkey Sausage. If you do not want to use sausage you can replace with chicken or another meat of choice.

Spinach & Feta Burger:

  • You could turn this recipe into meatballs or mini hamburgers to make more kid friendly. By doubling the recipe you could make extra “meatballs” to freeze and use at a later time.

  • If you do not like feta cheese you could replace with a smalla amount of mozzarella, cheddar, or blue cheese.

Cauliflower Rice Shrimp Stir Fry:

  • Can replace shrimp with other protein source if you have a shellfish allergy or your kiddos do not like it.

  • Can replace shrimp with edamame for a vegan option.

Chickpea Curry:

  • This is the easiest recipe! Add more curry paste/powder for more intense flavor.

  • If you do not like chickpeas replace with rotisserie chicken.


 

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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