12/22-12/29 Weekly Meal Prep Plan & Grocery List

Merry Christmas & Happy Holidays! The white chicken chili would be a perfect crockpot option for family in town, the gingerbread protein pumpkin smoothie is to die for, and the sheet pan dinner is festive and a total crowd pleaser!

Nutrition Focus This Week

LOIN= LEAN!


To determine the leaner cut of meats at the store I always like to think as “loin” as being lean. So when you are looking for pork and steak think:

  • Sirloin

  • Tenderloin

  • Pork loin

  • Loin chop


This means they have less saturated fat and total fat!


The best ways to healthily cook lean meats:

  • Broiling

  • Grilling

  • Roasting

  • Panbroiling

  • Braising

  • Stewing

  • Stir-frying

 

Featured Brand This Week

  • Organic Valley Cream Cheese & Yogurt: no antibiotics, synthetic hormones, toxic pesticides or GMO’s.

 

Tip & Tricks for Meal Prep This Week


Pumpkin Gingerbread Protein Smoothie:

  • Would absolutely add in the molasses! Helps with the gingerbread flavor!

  • Super easy for a grab and go breakfast, quick lunch, or snack.

Protein Powder ideas for smoothie:

  • Vega Sport Vanilla (Plant Based)

  • Gold Standard Whey (Dairy)

  • Julian Bakery Egg White Protein

  • Naked Whey (Dairy)

  • Garden of Life (Plant based)

  • Vital Proteins Collagen Peptides


Skinny White Chicken Chili:

  • Chili is a great option to use for guest in town or to freeze if you do not finish it all before you travel for the holidays.

  • I personally crock-potted the chili… just make sure you keep an eye on it!


Peanut Butter Yogurt Dip:

  • Yogurt Peanut butter dip is great for the kiddos in town.

  • Also a crowd pleaser as afternoon snack while watching some football.


Dijon Baked Salmon:

  • I added broccoli on the sheet pan with my salmon and it turned out delicious!

  • Chicken thighs with Cranberries/Pork loin with Brussel Sprouts:

  • Both easy, festive, one dish recipes that would be great to serve with family in town.


 

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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