• EmilyTheDietitian

Chocolate for Breakfast Meal Prep Plan & Grocery List


Nutrition Focus This Week

We see a lot of higher fiber options in this meal plan:

  • zucchini

  • flaxseed

  • chickpeas

  • cauliflower

  • broccoli slaw

  • blueberries

  • cucumbers

 Benefits of fiber:

  • satiety (feeling full for a longer period of time)

  • blood sugar regulation

  • helping with bowel movements

  • lowering cholesterol


 

Featured Brands This Week

  • Bear Naked Granola: less sugar than leading brands

  • Oikos Triple Zero Greek Yogurt: less sugar than leading brands

  • Primal Kitchen: no added sugars, no artificial ingredients made with avocado oil instead of canola oil

  • Mother In Law Gochujang: healthy probiotic food that is good for your digestion


 

Tips & Tricks for Meal Prep This Week

Breakfast

  • Chocolate Zucchini Muffins are moist more like a brownie. Make sure to squeeze out the water from the shredded zucchini before adding it into the mix.

  • You cannot taste the Zucchini in the brownie so great option for a kids breakfast or snack especially if they are a picky eater.

Lunch

  • Pearled Cous Cous could be hard to find. If you are unable to locate you could use regular cous cous… a brand to look for is “Near East” or “Rice Select”  Could nix this all together for lower carbohydrate lunch option.

  • I like to add feta cheese to my Chickpea salad for some extra flavor.

  • If you would like more than two “Panera” chicken breast marinated for lunch you will need to double the recipe.  I went ahead and gave you more than enough amounts on the grocery list to triple the recipe.

  • I love to marinade the Panera Chicken overnight to really let it soak in the flavor. I cook the chicken in a sautee pan using food thermometer. This allows it to cook in the marinade and stay juicy. The chicken is even better the day after! 

Snack

  • Portion granola and blueberries into baggies to be able to grab and go with.

Dinner

  • Ways to make enchilada casserole healthier: cut the cheese in half, add in extra chicken for more protein, add in spinach, peppers, or zucchini for another veggie, add in low sodium black beans for more fiber or replace chicken to make vegetarian.

  • If needing to make gluten free, you can use corn tortillas instead of flour.

  • Gochujang fermented sauce helps cut the spiciness of the slaw and burgers. I use this instead because my husband does not like spicy! Would also make the dish more kid friendly.

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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