12/8-12/15 Weekly Meal Prep Plan & Grocery List

Healthier versions of Potato Salad, Meatloaf, and Blueberry Muffins? Yes, please! All of these have hidden ingredients that make them quite healthy and still tasty!

Nutrition Focus This Week

Black beans are a great source of fiber, magnesium, iron, calcium, potassium, Vitamin B6, zinc, and folate. Beans make an excellent source of protein for vegetarians and vegans.* They are also lower in calories and saturated fat than some other protein sources, such as dairy products.


They are very versatile and can be used for:

  • Toppings on salads

  • Paired with grains like rice to make a complete protein source.

  • Baked goods like black bean brownies

  • Dips/Spreads

  • Soups


The FDA recommends 25g of Dietary Fiber per day for a healthy diet. This “Zesty Black Bean Dip” in your meal plan has 10g of your 25g!*


*Source: Medical News Today

 

Featured Brand This Week

  • Siete Tortilla Chips: Grain Free tortilla chip made with: Cassava Flour + Avocado Oil + Coconut Flour + Ground Chia Seed + Sea Salt


 

Tip & Tricks for Meal Prep This Week


Blueberry Yogurt Muffins:

  • I like muffins with greek yogurt because it adds an extra protein component to the muffin. Especially high protein yogurt like Fage 0% plain!

  • I made mine with mini chocolate chips but if you want them to be kid friendly I would make them with blueberries!

Mock Potato Salad:

  • You could use leftover mock potato salad as a side with turkey meatloaf at dinner.

  • I would pair this at lunch time with a lean ground turkey burger, lean ground beef burger, or leftover meatloaf.

  • This is very filling and a little goes a long way so I would use it more as a side dish than a main dish.

Zesty Black Bean Dip:

  • Tortilla Chips or Fresh Veggies would be a great pairing with the black bean dip

  • Tortilla Chip Brand Ideas: Siete, Garden of Eatin, Late July, Beanitos, Food Should Taste Good, XoChitl

Fish Fajita Sheet Pan

  • Spread black bean dip on top of fish fajitas

  • Eat fish tacos sheet pan with cauliflower rice, over lettuce, or with corn tortillas.

Skinnytaste Turkey Meatloaf

Some tips from Skinny Taste site that I love:

  • Can make meatloaf in muffin tin for smaller easy “grab n go” portions for lunch!

  • Can swap breadcrumbs in meatloaf for oats or almond meal.

  • Double the recipe and freeze the second meatloaf for later use.

Chicken and Asparagus Stir Fry

  • You could substitute other veggies like zucchini, mushrooms, or broccoli for the asparagus if you have picky eaters. Or you can add more veggie with the asparagus to make it more robust!


 

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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