WEEK OF JANUARY 14TH
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 slow cooker chili, then the egg bake. While the egg bake was cooking, I made the chia seed pudding and oat cups. This order made cooking & cleaning take a little over 2 hours.
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 a table with the week’s recipes (1) grab & go meal, (2) high
protein breakfast, (3) grab & go meal, and (4) something sweet. There is also a table with weeknight dinners for the week. I don’t
always stick to these dinners or have them in their exact order. These are just tentative and a space for me to jot down my ideas!
This is just what works best for me, but I always suggest designing a prep style personalized to your individual needs!
ThisWeek’sFoodPlan
WeeknightDinners
MONDAY Mediterranean salmon bowl
TUESDAY chicken sausage sheet pan
WEDNESDAY classic beef chili
THURSDAY sheet pan salmon
FRIDAY easy egg roll in a bowl
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 red onion
1 orange bell pepper
1 red bell pepper
1 jalapeño
1 garlic head
1 bag / bunch of cilantro
2 limes
1 medium sweet potato
1 bag of spinach
1 bunch bananas
PROTEIN
2 lb boneless chicken breast
1 lb ground turkey
2 dozen eggs
milk
shredded cheese
plain Greek yogurt
PANTRY
olive oil salt
pepper
ground cumin
dried oregano
chili powder
garlic powder
Italian seasoning
cinnamon
2 cans of great northern / white beans
2 cans mild green chiles
2-3 cups chicken broth or bone broth
1 can coconut milk
rolled oats
chia seeds
walnut pieces
maple syrup or honey
vanilla extract
baking powder
cocoa powder
WhiteChickenChili
INGREDIENTS
2 tbsp EVOO or avocado oil
2 lbs boneless chicken breast or thighs
1 medium onion, diced
1 yellow or orange bell pepper, diced
1 small jalapeño, deseeded and diced
6 cloves garlic, minced
1 tbsp ground cumin
1 tsp dried oregano
1 tbsp chili powder
2 tsp salt
INSTRUCTIONS // SLOW COOKER
Freshly cracked black pepper to taste
2 cans great northern / white beans
2 cans mild green chiles
2-3 cups chicken broth or bone broth
1 can coconut milk
1/2 lime juiced
1/2 cup freshly chopped cilantro
Topping options: avocado, cilantro, lime, green onions, red pepper flakes, greek yogurt
Add chicken breast, onion, bell pepper, jalapeño, garlic, seasonings, beans, green chilis, and bone broth to your slow cooker Cook on low for 4-6 hours or until chicken is cooked to 165 degrees F Remove chicken from slow cooker and shred with forks or hand mixer (works SO good). Add chicken back into slow cooker Add in coconut cream, lime juice, and cilantro to the slow cooker and let sit for 20-30 additional minutes.
ClassicNBMEggBake
INGREDIENTS
Olive oil
1 lb ground turkey
2 tsp Italian seasoning
1 tsp garlic powder
1.5 tsp salt
1/2 tsp black pepper
1 medium sweet potato, cubed
INSTRUCTIONS
1/2 medium onion diced
1 medium red bell pepper diced
5 cups of loosely packed spinach
12 large eggs
1/2 cup milk (I used almond milk)
1 cup shredded cheese (I used goat)
Preheat the oven to 375*F While preheating, cook ground turkey and seasonings in a skillet over medium heat until fully cooked through. Transfer cooked turkey to lined
9 x 13 baking dish Cook sweet potato, pepper, onion, and garlic for 10 minutes until slightly cooked. Add cooked vegetables to baking dish and spread them over turkey.
Then, layer on leafy fresh or frozen greens. In a separate bowl whisk together eggs, milk, and cheese Pour egg mix over turkey and vegetables in the baking tray Submerge eggs and turkey as much as possible.
Bake for 30-40 minutes or until cooked through (cooking times may vary based on size of your pan) just cook until there is no more runny egg!
BananaOatCups
INGREDIENTS
3 cups rolled oats
2 mashed bananas
4 eggs (beaten)
1 cup milk (I prefer unsweetened almond milk)
1/4 cup maple syrup or honey (you can omit added sweetener if you’d like!)
1 tsp vanilla extract
1 tsp baking powder
1 tsp cinnamon
½ tsp sea salt
1/2 cup walnut pieces
INSTRUCTIONS
Combine all ingredients in a bowl
Fill muffin tins 3/4 to all the way full.
Bake at 350*F for 30-40 mins
Let cool then serve! Keep refrigerated and serve cold or reheated Enjoy!
ProteinChocolateChiaPudding
INGREDIENTS
1 can coconut milk
2 scoops protein powder (I use Be Well by Kelly)
2 tbsp cocoa powder (optional)
1/4 cup chia seeds
1 cup plain Greek yogurt (optional)
2 tsp vanilla extract
INSTRUCTIONS
Blend coconut milk, protein powder, and cocoa powder in a blender. Pour into a jar with yogurt, chia seeds, and vanilla extract Mix until well combined and let sit for 10 minutes After 10 minutes, mix one more time to remove any chia seed clumps
Refrigerate overnight so chia seeds absorb all the liquid and become a pudding consistency. Store in fridge in a glass container for 4-5 days.