About a week ago, I was searching through my old blogs on meal-prep to send to someone who had wanted to look into meal prepping. The first thing I realized was that I had a lot of them, but that’s not surprising considering what a popular topic it is for me (and I enjoy talking about it!). But then, I also realized that I never really had an example of a weekly meal prep with what I make. I’ve given y’all meal prep ideas as well as tips. I’ve also provided basic information about meal prepping along with recipes. However, the one thing that is missing is showing you how it can all string together–the grocery shopping/what I buy, what actually prepare for the week, and then the easy, healthy, delicious meals that I make for myself throughout the week. I think this would be really helpful information, whether you’re new to meal-prepping or not, and I know I would’ve enjoyed reading something like this when I first started out. I’m going to break down what I typically buy at the grocery store, the exact foods I meal prep and what I leave to cook until I’m eating it, along with a sample plan of the meals I would make based on what I cooked.
Let’s get to it!
Grocery Store Haul
Here I’m going to break down the foods I bought this week at the store. Every week somethings will change, but more often that not, I typically buy the same things every week (unless I already had it at home such as rice or potatoes)
- Jasmine rice
- Sweet potatoes & Russet potatoes
- Lightly salted rice cakes (a staple for snacks!)
- Purely Elizabeth Ancient Grain Granola
- I had the following carb sources at home: Oatmeal, cream of rice, brown rice
- Lean (99/1) ground turkey (I often buy the 93/7 instead)
- Chicken breast
- Eggs (also good fat source)
- Egg whites
- Plain greek yogurt
- What I had at home: Olive oil, coconut oil, almond/peanut butter, cheese
- Fruits: strawberries, blueberries, bananas (also good carb source)
- Vegetables: zucchini, broccoli, grape tomatoes, spinach
- What I had at home: frozen peas, frozen bell pepper/onion mix, baby carrots
Meal Prep Time
The following are the items I meal prepped and how I did so:
- Cooked a big batch of jasmine rice on the stove
- Steamed the broccoli
- Sautéed the zucchini on the stove
- Cooked the ground turkey on a pan on the stove
- Made crock-pot chicken: add chicken, chicken broth to cover it, and spices. Cook on high for 4-5 hours depending on how much chicken you have
I do not meal prep my veggies such as tomatoes, spinach, mushrooms, bell peppers, etc. I either eat these raw or cook as I need them as you’ll see.
1 Day Sample Meal Plan
Meal #1 (pre-workout snack): Rice cakes with peanut/almond butter and banana slices
Meal #2 (post-workout/breakfast): Egg/egg white veggie scramble (bell pepper/onion mix, tomatoes, spinach), Cream of rice (added coconut oil once cooked)
Meal #3 (lunch): Rice “pasta” dish: 5-7 minutes to cook.
In a pan, saute mushrooms, tomatoes & spinach. Then, add the already cooked zucchini and ground turkey (season as you like–I usually use garlic powder). In the microwave, heat up desired amount of jasmine rice. Then, add the cooked veggies/meat to the rice and top with pasta sauce,olive oil, cheese, pesto, etc.
Meal #4 (dinner): Healthy stir-fry: 7-10 minutes to cook
In a pan, I cook the frozen peas and chopped carrots, and add the pre-cooked broccoli and chicken at the end to heat up. I season with Coconut aminos (low-sodium version of soy sauce) and ginger. While cooking this, heat up desired amount of rice up in the microwave. (If I use brown rice, I cook it on the stove at the time I want it.) Add the veggies/meat to the rice. Using the same pan, cook an over-medium egg to add to the top of your dish–the runny egg yolk really makes the dish 100%.
**Another lunch or dinner idea using potatoes**
Using my sweet potatoes, I make my Mexican sweet potato dish found in my meal prep ideas post. Using russet potatoes, I cook it in the microwave (5-7 minutes depending on size). Then in a bowl, I add the cut up potato, meat of choice, veggies, and some kind of fat source for taste (avocado, olive oil) and maybe some slight sauce (not a lot) such as reduced-sugar ketchup or bbq sauce.
Meal #5 (dessert): I always need something sweet to finish off and this is one of my go-tos. In a bowl, mix together greek yogurt and sugar-free, fat-free pudding mix (my favorite is cheesecake flavor). Top with whatever you like–I top mine with strawberries, blueberries, granola, and almond butter.
These are just a few examples. since I am in college, I have time to prepare these meals at my apartment. However, they could easily be made the night before, thrown in a tupperware, and heated up at work, school, after practice, etc. You can also make more than 1 servings of these by adding in more protein and veggies to what you cook. I hope this gave you an idea to try for meals this week, and will give you inspiration to create your own healthy, easy, and delicious meals!