Meal Prep

MONDAY – THURSDAY MEAL PLAN


 

Breakfast: 7am – 8am

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

English Muffin

133

5.8 

26.7 

1.4 

0.5 cup Spinach

20

2.7 

3.4 

0.2 

2 Egg Fried

180

12.5

0.8 

13.7 

Directions: Cook Spinach to desire , Cook eggs to desire

AM Snack: 9am – 10am

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

10 Almonds

69 calories

2.5 

2.6 

6.0 

Lunch: 11am – 12pm 

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Sweet Potato

114

2.1

29.8

0.2

Side salad

35

1.0

10.0

0.9

Wild Salmon

161

23.9

0.0

7.2

 

 Lunch Directions:

Sweet Potato: Pierce each sweet potato several times with the tines of a fork. Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake until tender, about 45 minutes.

Wild Salmon: Place fish, skin side down, on a foil-lined baking sheet coated with cooking spray. Brush fish with oil; sprinkle with salt and pepper. Bake at 450° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

PM Snack: 2pm – 3pm 

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Apple W/ 2 Tbsp Almond Butter

210

6.7

20.0

17.8

  Dinner 7pm – 8pm 

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Brown Rice

72

1.7

14.9

0.5

Spinach, cooked

20

2.7

3.4

0.2

0.5 cup Black Beans

113

7.6

20.4

0.5

 

 

Dinner Directions:

UncleBen Brown Rice – Follow direction 

Spinach- cooked to desire 

Black beans from a can-  In a medium saucepan, add black beans,  and bring to a boil. Reduce heat to medium-low. Season with cilantro, cayenne, and salt. Simmer for 5 minutes, and serve.

Black beans from scratch- The night before, soak the black beans in a large pot of water. The next day, rinse the beans, cover with 3 cups of fresh water and bring to a boil over high heat. Reduce the heat and simmer covered for 30 minutes, skimming off any foam. Stir in the onion and simmer 30 minutes more.

FRIDAY - SUNDAY MEAL PLAN


 

Breakfast: 7am – 8am

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Egg White w/ ground turkey and chopped tomato

92

18.0

3.0

1.0

Wheat tortilla

100

3.0

20.0

1.0

Blueberries

63

0.8

16.1

0.4

AM Snack: 9am – 10am

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Banana

60

0.7

15.5

0.2  

Lunch: 11am – 12pm 

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Chicken Breast

128

26.0

0.0

2.7

Quinoa

73

2.7

13.1

1.2

Green beans

21

1.2

4.9

0.2

 

 

Lunch Directions: 

Chicken breast- 3 oz skinless chicken breast – season to liking

Preheat oven to 425 degree and bake for 20 min or no longer pink 

Quinoa: 

follow package direction (Ancient Harvest Organic Traditional Quinoa, 16oz)

Green beans:

Place green beans into a large skillet and cover with water; bring to a boil. Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water 

PM Snack: 2pm – 3pm

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Pear

84

0.5

22.5

0.2

  Dinner 7pm – 8pm 

Product

Calories

Protein (grams)

Carbs (grams)

Fat (grams)

Brown Rice

72

1.7

14.9

0.5

Spinach, cooked

20

2.7

3.4

0.2

0.5 cup Black Beans

113

7.6

20.4

0.5