Meal Prep Monday

Staying on track for every meal throughout the entire week can be difficult, and planning enough food to eat to have at home can sometimes be a challenge. I plan out my meals and snacks for the week ahead of time so that when I go to the grocery store or Friday or Saturday (I don’t do well at grocery stores on Sundays) I can pick up enough variety of fresh veggies, fruits, and meat to last the entire week and keep me entertained!

This week, I have planned the following meals for a variety all week, and plenty of snacks if I want to snack on something between meals. I have the meals listed with recipes and a complete grocery list for you to copy!


Meals this week:

  1. Pasta or zoodles with meat sauce

  2. Cauli fried rice with tofu and veggies

  3. Salad with taco grilled chicken and toppings

  4. Avo toast with egg or tuna

Snacks this week:

  1. Mini sweet peppers with a wedge of laughing cow cheese

  2. Smoothie

  3. Apple with PB

Grocery list for the week:

  1. Frozen chicken tenders

  2. 4 zucchini

  3. 1 squash

  4. 1 lg head cauliflower

  5. 1 package extra firm tofu

  6. coconut aminos

  7. steam fresh bag- asian variety vegetables

  8. 1 lb lean ground bison

  9. Chickpea/Lentil noodles

  10. Organic, no sugar added marinara/pasta sauce of choice

  11. Organic box of mixed greens/spinach

  12. 1 can sweet corn

  13. 1 can black beans

  14. Fresh salsa

  15. Mexican shredded cheese

  16. Teeny Tiny avocados from Trader Joes (1 of these is the PERFECT size for one meal)

  17. Canned sunkist Tuna in Olive Oil

  18. Eggs (free range/organic- yes, the expensive ones that have a healthy bright orange yolk and not the sickly pale yellow yolks)

  19. Bag of sweet mini peppers

  20. 1 wheel laughing cow cheese of choice

  21. Honeycrisp apples

  22. Peanut butter- READ the ingredient list- get one with ONLY dry roasted peanuts and sea salt. NO SUGAR.

  23. Frozen Ezekiel bread

  24. Sliced mushrooms

For this week, I only had to buy a few of those ingredients since a lot of these veggies and other items I always keep on hand like canned items, eggs, avocados, frozen bread, cheese, PB, and pastas. This list is super long for someone who doesn’t have any of these items on hand.

Recipes:

  • Pasta or Zoodles with Meat Sauce

    • I use brown rice ramen or chickpea/lentil pastas with only two ingredients instead of wheat pasta because my digestion reacts better. I love zoodles but sometimes want the carbs that comes with the other pasta.

    • Brown 1 lb ground bison in a large pot on the stove. Once that’s done, add a large can or two of pasta sauce. Let simmer for a while, I usually let it simmer an hour while I work on other things and get the noodles ready.

    • I keep my sauce separate and make zoodles or pasta fresh each time I cook.

  • Cauli “Fried Rice” with Tofu and Veggies

    • Heat up a skillet and a Wok on the stove.

    • Fry Tofu in the skillet separately, and cook two scrambled eggs in the wok. Take the eggs out and keep them separate. Put 2 TBLS toasted sesame oil in wok and let it get warm. Add in one cut up zucchini and squash and sautée until kind of soft. Add in mushrooms until they are soft. Add in riced cauliflower and sprinkle coconut aminos all over. Stir around and let cook. Add in bag of already steamed asian medley veggies. Add in scrambled egg and fried, cut up tofu. That’s it! I always add more coconut aminos to each bowl I make for the rest of the week.

  • Salad with Taco Grilled Chicken and Toppings

    • In a gallon sized baggie, marinate 6 thawed chicken tenders overnight in olive oil and homemade taco seasoning. I use roughly 1/4-1/2 cup dry homemade taco seasoning.

    • Use grill pan and cook all chicken tenders until done completely and seasoning will be almost blackened.

    • On a bed of mixed greens, top with your choice of taco themed toppings. I use shredded mexican-blend cheese, corn, rinsed and drained canned black beans, a spoonful of salsa, chopped avocado, and then top with the grilled chicken cut into pieces. For dressing, I use just a little bit of Trader Joe’s Sriracha Ranch, but I actually prefer just plain greek yogurt which takes the place of sour cream on my salad!

  • Avocado Toast with Egg/Tuna

    • Toast Ezekiel bread, spread one teeny tiny avocado on the toast and top with red pepper flakes and Trader Joe’s Everything but the Bagel Seasoning. Fry one egg and put on top. OR, use half of one can of tuna in olive oil and top on avocado toast with the same seasonings.

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