WEEK OF FEBRUARY 11TH
FoodPlan&Prep
NotesBeforeGettingStarted
MY FOOD PREP & PLANNING
I made the sheet pan lunch first. While that was cooking, I washed all my produce and let it dry. Then I cooked the rice and taco meat. While that was cooking, I started to
prep and store my fresh produce. I ended with making the
dates and cottage cheese dip.
WEEKLY GROCERY LIST
Make sure to note, the grocery list is NOT tailored to the
weeknight dinners as well. Make sure to take stock of your
pantry to see what you already have and prevent buying duplicates.
WHY I PREPPED WHAT I PREPPED
For this week, I did more of a “food prep” than prevuous
“meal prep” styles. I did not prep a breakfast because I’ve
been craving scrambled eggs. For lunch, I still did a quick
grab and go option. TBH it’s easier for me to eat the same
thing and not have to put time or energy into lunch every
day! For dinner, since I’ve been going to yoga and am
usually hungry right after, I wanted to do some more food
prep for dinner than usual. So, I prepped the anti-
inflammatory rice as a complex carb and taco meat for a
protein. For veggies, I washed, cut, and stored red
cabbage, carrots, and lettuce. Additionally, I prepped all
my herbs for the week
MY FOOD PREP ESSENTIALS
All my food prep kitchen goodies & glass storage
containers are linked here on my Amazon Storefront.
WeeklyOverview
The next page includes my plan for this week’s breakfasts, main meals, and snacks
The items I prepped in advance have an asterisk* listed after them. Recipes are also included for these foods. Some of the other
ideas listed are just tentative. Food planning
is simply a time for me to jot down ways for me to fuel throughout the week!
This is just what works best for me, but I always suggest designing a prep style personalized to your individual needs :)
ThisWeek’sFoodPlan
BREAKFAST
soft scrambled eggs with avocado, toast or waffles, & fresh berries
MEALS
Chicken sausage and sweet potato nourish bowl*
Anti-inflammatory rice* , salmon, and vegetables
Salmon, roasted potato medley, lemony broccolini, avocado
Diced chicken, sweet potato wedges, brussels sprouts
Steak, mashed potatoes, green beans
Simple burrito bowls
SNACKS
Adult lunchables (or bento boxes)* mix & match with sumo, grapes,
cucumber, carrots, cheese, nuts, almond butter pretzels, Simple Mills
crackers, herb whipped cottage cheese, beef sticks, sliced turkey
Whipped cottage cheese
SWEETS
chocolate squares + sumo oranges
PB&J stuffed dates*
ThisWeek’sGroceryList
LEAFY GREENS
lettuce
bok choy
spinach
VEGETABLES
red pepper
edamame
red cabbage
carrots
tomato
FRUITS
berries
sumo
grapes
avocado
FLAVOR
cilantro
parsley
green onion
shallot
garlic head x 2
lemon x 3
lime x 2
yellow onion
COMPLEX CARBS
whole grain bread
jasmine rice
sweet potato x 3
potato medley
PROTEIN
eggs chicken sausage
salmon x 2
chicken breast x 2
ground beef
OTHER
vegetable broth
ChickenSausage+Sweet PotatoNourishBowl
INGREDIENTS
1 package trader joes organic chicken sausage (or 4-5 chicken sausage), sliced
3 medium sweet potato, washed and cubed
1 bag of edamame cooked and shelled (or ~9 oz), rinsed
2 red bell pepper, washed and diced
Olive oil
Salt and pepper, to taste
INSTRUCTIONS
Preheat oven to 425 degrees F Slice and dice the sweet potato and chicken sausage Toss sweet potato with olive oil, salt, and pepper Line sheet pan with parchment paper. Add diced sweet potato to the sheet pan and roast for 15 minutes.
After 15 minutes, add chicken sausage to sheet pan and roast for an additional 10-20 minutes or until cooked through. Add cooked chicken sausage and sweet potato to your meal prep containers with edamame and diced red bell pepper When serving, optional to top with goat cheese, hemp seeds, avocado, and/or olive oil
Anti-InflammatoryRice
INGREDIENTS
1/2 cups cooked white jasmine rice
1 cup broth (vegetable, bone broth, etc)
1 tbsp olive oil
1/4 cup shallot, diced
2 cloves of garlic, minced
2 cups roughly chopped bok choy
2 cups spinach
1 tsp ground turmeric
1/2 tsp sea salt, more to taste
1/4 tsp black pepper
1 (14 oz) can full-fat coconut milk
2–3 green onions, diced
INSTRUCTIONS
Credits for this recipe go to Gathered Nutrition (Mia Swinehart, MS, RD, LDN)! I found this recipe on her blog and fell in love! It is flavorful and a fun rice to prep for the week. Plus, I am hooked anytime I can use the combo of turmeric and coconut milk!
Heat the olive oil in a large pan. Once hot but not smoking, add in shallot and garlic. Cook until fragrant (about 30 seconds) Add in bok choy, spinach, and all the seasonings. Cook for 2 more minutes, stirring occasionally. Reduce heat to mediumlow, then add coconut milk (use the entire can, including the water) Let sit and simmer with the vegetables for 5 minutes. Lastly, add in the cooked rice and green onion! I plan on serving this week with a protein and vegetable at dinners
AdultLunchables (orBentoBoxes)
INGREDIENT IDEAS
sumo oranges
grapes
cucumber
carrots
cheese
nuts
almond butter pretzels
Simple Mills crackers
hard boiled eggs
beef sticks
sliced turkey
INSTRUCTIONS
Mix and match any of the ingredient ideas (or choose your own)! Make sure to leave out crackers or chips from your boxes because they will soften in the fridge. I prefer to add these on the side or when serving
WhippedCottageCheeseDip
INGREDIENTS
1 cup cottage cheese (I love @good_ culture)
1 cup herbs of your choice. I eyeballed it and used fresh
dill, parsley, & chives
1 lemon juiced
INSTRUCTIONS
Add all into food processor or blender. Blend until well combined and whipped
Depending on your blender situation, add olive oil if needed to. I simply transferred the dip back into the @goodculture cottage cheese container, but you could also store it in a glass container or divide it up into 2-compartment snack containers I plan to eat this along with fresh chopped veggies this week, chips, crackers, or on toast
PB&JStuffedDates
INGREDIENTS
medijool dates, pited peanut butter or almond butter
fresh raspberries (or you could use raspberry chia jam!)
INSTRUCTIONS
Pit dates if needed Stuff with peanut butter or almond butter. Optional to freeze at this step if you are using fresh raspberries. When serving, simply add fresh raspberries to top of dates & enjoy! Second option to add raspberries or raspberry chia jam when prepping, then cover with melted chocolate and freeze.