Meal Prep + 7 Day Meal Plan

Have you ever meal prepped before? Do you know what meal prep means? Are you envisioning two straight days of cooking food that no one wants to eat after reading books on “Once a Month Cooking”?

The kind of meal prepping that I am talking about, is just getting yourself ready for the week ahead with healthy foods so that you are ready when hunger strikes- without leaving you diving for a Snickers bar.

I wrote and article about easy things to make ahead of time that are healthy and simple (it really ISN’T too much to ask). Today I wanted to give some more direction to the meals for the week. I will give you seven days of meal ideas that you can make ahead of time over the weekend, to make life a little easier during the week.

Make enough overnight oats to last the week. Maybe you will be eating those every day instead of switching things up. Then make seven for the week. Breakfast is now done for the week. See how easy this is? Same goes for the mason jar salads. Make however many you would like to be eating for the week.

You don’t need to follow this plan as written. You will notice that some meals repeat. This is to make prepping easier. Feel free to mix and match ideas to fit YOUR life. I will link to all the recipes. Enjoy!

Mason Jar Salads

Here is a great link with some recipes.

 

Monday

Breakfast: Overnight Oats with berries

Lunch: Mason Jar Salads

Dinner: Chicken Stir-fry with brown rice

Snack Ideas: baby carrots with hummus

Tuesday

Breakfast: Scrambled eggs, sliced strawberries

Lunch: Bean and Cheese Tostadas with romaine lettuce, diced tomatoes, olives, and salsa

Dinner: Turkey Chili

Snack Ideas: Hard boiled eggs and apple

Wednesday

Breakfast: Shakeology (see recipes here)

Lunch: Turkey Sandwich on Ezekiel Bread

with spinach, tomato, avocado

Dinner: Turkey Burger on lettuce wrap

Side salad

Snack Ideas: apple with raw almonds

Thursday

Breakfast: Overnight Oats with berries

Lunch: Mason Jar Salads

Dinner: Zoodles (zucchini noodles) with turkey meatballs and pasta sauce

Snack Ideas: Baby carrots with 2 tbsp peanut butter

Friday

Breakfast: Scrambled eggs, sliced strawberries

Lunch: Bean and Cheese Tostadas with romaine lettuce, diced tomatoes, olives, and salsa

Dinner: Crock pot Chicken Breast, Brown Rice, and Steamed Broccoli

Snack Ideas: smoothie

Saturday

Breakfast: Shakeology (see recipes here)

Lunch: Turkey Sandwich on Ezekiel Bread with spinach, tomato, avocado

Dinner: Baked Ziti, Steamed Green Beans

Snack Ideas: Sliced Strawberries, raw almonds

Sunday

Breakfast: poached eggs, Ezekiel toast, turkey bacon

Lunch: Chef Salad

Dinner: Turkey Meatloaf, Baked Sweet Potatoes, Sauteed Zucchini

Snack Ideas: Hard-boiled Eggs, apple

 

 

 

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