WEEK OF JANUARY 21ST
FoodPlan&Prep
NotesBeforeGettingStarted
MY FOOD PREP ORDER & TIMING
One of my biggest tips for meal or food prepping is going in with a game plan. What are you going to make first? Do you have all your ingredients? Do a little check in with
yourself before stepping into the kitchen. Here is a post listing the things I generally do before each food prep. For this week, I prepped the chicken noodle soup first. While the soup was cooking, I made quinoa salad and quick nut mix. This order made cooking & cleaning take a little over 1 hour.
WEEKLY GROCERY LIST
Each week will include a grocery list based off the recipes provided. 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
If you’ve followed my other food preps, you know I usually like more of a “batch prep” style vs. a “meal prep” style.
However, while in my dietetic internship, I have much less time and energy to cook. So, prepping grab & go meals and snacks plus sweet option has served me really well.
Then all I have to think about each week is dinner!
MY FOOD PREP ESSENTIALS
All my food prep kitchen goodies & glass storage
containers are linked here on my Amazon Storefront.
WhatIListenedtoThisWeek
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
chocolate avocado smoothie*
chocolate cherry smoothie*
HB eggs, fruit, and avocado toast
MEALS
anti-inflammatory chicken noodle soup*
winter glow quinoa buddha bowls*
salmon poke bowls
chicken sausage, sweet potato, and leftover veggies
chicken thighs, potato medley, and broccolini
classic chili with ground bison
SNACKS
quick nut mix*
celery with nut butter
banana with nut butter
carrots with hummus
dried mango and trail mix
sumo oranges and trail mix
WeeklyGroceryList
Each week will include a grocery list based
off the recipes provided. 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
ThisWeek’sGroceryList
VEGETABLES
1 yellow onion
1 head of garlic
1 bag of whole carrots
1 bag of celery
1 knob of ginger
1 bunch of parsley
1 bunch of dino or regular kale
1 box peeled and cooked beets
2 large sweet potato
1 bunch banana
1 bag avocado
1 bag frozen strawberries
1-2 lemons
1 bag of spinach
PROTEIN
2 lb chicken breast or thighs
Chocolate protein powder
Vanilla protein powder
PANTRY
olive oil
salt
pepper
ground turmeric
bay leaves
red chili flakes
smoked paprika
garlic powder
6-8 cups bone broth
1 can chickpeas
1 box chickpea noodles
chia seeds
flaxseeds
almond butter
tahini
maple syrup or honey
nuts of your choice (walnuts, cashews,
brazil nuts, pecans, almonds, pistachios,
sunflower seeds, pumpkin seeds)
ChocolateCovered StrawberrySmoothie
INGREDIENTS
2-3 cup unsweetened nut milk (I used almond milk)
1 serving chocolate protein powder
2 tbsp chia seeds or flaxseeds
1 tbsp almond butter
1/2 cup frozen strawberries
Optional: 1 tbsp cocoa powder, handful of ice cubes
INSTRUCTIONS
Add all ingredients in a high speed blender Blend until well combined Serve immediately and enjoy!
NOTE
I do not prep my smoothies in advance on Sunday prep What I do prep, is any frozen ingredients like bananas and avocados (if needed)
SimpleGreenSmoothie
INGREDIENTS
2-3 cup unsweetened nut milk (I used almond milk)
1 serving vanilla protein powder
1/2 frozen banana
1/2 avocado
2 tbsp chia seeds or flaxseeds
1-2 handfuls frozen spinach
Optional: handful of ice cubes
INSTRUCTIONS
Add all ingredients in a high speed blender. Blend until well combined. Serve immediately and enjoy!
NOTE
I do not prep my smoothies in advance on Sunday prep What I do prep, is any frozen ingredients like bananas and avocados (if needed)
Anti-Inflammatory ChickenNoodleSoup
INGREDIENTS
1 tbsp EVOO or avocado oil
2 lbs boneless chicken breast or thighs
1 medium yellow onion, diced
4 cloves garlic, minced
2-3 large carrots, sliced
2-3 celery stalks, sliced
2 inch fresh ginger, peeled and grated
1 tsp ground turmeric
INSTRUCTIONS
6-8 cups bone broth
2 bay leaves
1 tsp salt
Freshly cracked black pepper to taste
Red chili flakes to taste
1 box chickpea noodles (I used banza)
1/2 cup fresh parsley, roughly chopped
2 cups chopped greens (I used dino kale)
Heat olive oil in a large pot or dutch oven over medium heat. Add onion, garlic, carrots, and celery once oil is glistening Cook until onion becomes translucent, about 3-5 minutes. Next add ginger and turmeric. Mix and let cook for ~ 30 seconds to let spices cook Add bone broth, chicken, bay leaves, salt, pepper, and chili flakes Bring soup to a boil Once boiled, reduce to a simmer for 10 minutes. Once done simmering, add your noodles and cook according to package For Banza noodles, I added when simmering and let cook for an additional 8-10 minutes. Once noodles are tender, remove from heat and enjoy! Let cool before refridgerating Store in glass containers for up to 5 days.
WinterGlowBuddhaBowl
SALAD INGREDIENTS
2 cups cooked quinoa
2 cups chopped sweet potato, roasted
1 cup chopped beets, roasted (I buy pre-peeled and steamed from Costco or TJ!)
1 can chickpeas, strained and rinsed
2 cups dino or lacinato kale, de-stemmed and thinly sliced For roasting: 2 tbsp EVOO, salt, pepper, smoked paprika, garlic powder
DRESSING INGREDIENTS
1/4 cup tahini
2 tbsp EVOO
1 tbsp maple syrup or honey
1-2 garlic cloves minced
1/4 tsp sea salt
1/2 lemon juiced
2-4 tbsp water (to thin)
INSTRUCTIONS
Preheat oven to 425 degrees F Separately, mix sweet potato and beets with olive oil and desired seasonings. I eyeball seasonings to taste! A little goes a long ways. Lay vegetables on sheet pan and roast for 25-35 minutes until vegetables are tender. Add cooked quinoa, roasted vegetables, chickpeas, and dino kale to a large bowl Mix until well combined. Optional to toss with tahini dressing or wait to dress until serving Store in fridge for up to 5 days in glass containers Serve cold or warm I plan on serving with a side of chicken/salmon or to have as a small meal/snack.
ZeroAddedSugar EasyNutMix
INGREDIENTS
Walnuts
Cashews
Brazil nuts
Pecans
Almonds
Pistachios
Sunflower seeds
Pumpkin seeds
INSTRUCTIONS
Add equal parts of each ingredient to a large bowl or jar. This is great to customize and use whatever nuts and seeds you have on hand! For example, I do 1/3 to 1/4 cup of each nut and seed Mix well and store in air tight glass jar or bowl Store at room temperature for up to 3-4 weeks.