7-Day Meal Plan Recipes: My meal plan is all about convenience. With all things in life there must be a give and take. I know that if I don’t square away some time on Sunday to meal prep, I will gradually slip throughout the week because I’m exhausted at the end of the day and don’t have the energy to think about the next day’s meals.
Love this Tupperware – also available on amazon and at target with different variations _ we used to take our meals in the larger 5 cup containers and now we pack snacks in the 1.25 and meats and veggies in the 2 cup. What a difference! Save the big ones for freezing the leftover spaghetti sauce.
Sunday: Coordinate your meals with your prep food today to start eating right.
If you are ambitious look out ahead for dressings, seasonings and marinades you can blend today. Chop any veggies for salads and snacks
*start by browning all of your turkey sausage in a pan – save half for your tomato sauce and use half in this recipe
LEAN EGG MUFFINS WITH TURKEY SAUSAGE
8 Organic egg whites
4 Organic whole eggs
1 cup organic spinach
½ cup mushrooms (cut, cooked)
½ cup red bell peppers (diced)
½ cup Vidalia or yellow onion (diced)
1 tsp minced garlic (or garlic powder)
½ lb Turkey sausage, cooked and chopped
Dash of freshly ground pepper/sea salt
- Preheat oven to 350 degrees
- Spray muffin tins with EVOO (extra virgin olive oil)
- Chop all veggies and saute in olive oil with garlic over medium heat 2-3 minutes – add spinach the last minute
- Brown turkey sausage in a skillet, breaking up as it cooks, drain
- In a bowl combine eggs, salt and pepper, and whisk together well
- Fill muffin tins about half way with veggies and chopped turkey sausage
- Pour egg mixture over veggies
- Bake for 20 minutes or until fully firm
A week of oatmeal
I make a large batch of oatmeal and portion it out for the week for snacks for my day. I also feed this to my kids in the morning with a drizzle of maple syrup, so much cheaper and less sugar than the packets.
You can pack a portion of toppings into small Tupperware and take with you to work. The fruit and coconut provide natural sweetness and the cashews give it crunch and texture – so delicious and filling.
1cup old-fashioned rolled oats (not instant) or Steel Cut Oats
1cup oat bran
1/4 tsp sea salt
¼ cup unsweetened almond milk (per serving)
1 tsp roasted golden flaxseed (per serving)
2 tbsp chopped cashews (per serving)
1 tbsp unsweetened flaked coconut (per serving)
½ cup sliced fruit – I like mango, strawberries, blueberries and raspberries
Preparation: Combine oats, oat bran and salt with 5 cups water in a large saucepan over medium high heat until simmering. Reduce heat to low and cook, stirring until mixture thickens and water is absorbed, about 3 minutes. Remove from heat and let sit two minutes. Divide cereal equally between storage containers. Reheat and pour almond milk over oatmeal and top with fruit, flaxseed, cashews and coconut just before serving. This makes a huge batch so if you don’t have anyone else who will eat it – divide in half.
Lunch: By now you may be elbow deep in dishes, taking a break to run kids somewhere or just sick of being in the kitchen. This is where the convenience of a shake really comes into play. Blend ice, fruit, yogurt, almond milk or any combination. If you have shakeology this will add dense nutrients and protein to your meal for added benefit…now back to prepping
Snack 2: no dishes needed to get dirty – open a 100 cal pack of guacamole and have a serving of whole grain or sprouted tortilla chips to keep your metabolism going and prevent overeating later.
Dinner: This is where it’s great if you have someone willing to take on some grilling and get the work out of the kitchen. Prepare clean seasoning or carefully check labels of pre-made seasonings for more convenience.
All purpose seasoning: feel free to double and store in an airtight container
4 tsp onion powder
2 tsp garlic powder
2 tsp mustard powder
¼ tsp dried thyme
¼ tsp black pepper
1 tsp sea salt
Rub pork chops with seasoning and cover for 30 min prior to grilling
Zucchini Bake: If you have a grill pan for veggies go ahead and send this outside too
½ c grated parmesan cheese
2 Tbs grated lemon peel (save the lemons to juice for dressing)
½ tsp dried thyme
½ tsp dried oregano
½ tsp sea salt
½ tsp ground black pepper
4 large zucchini, quartered lengthwise
1Tbs olive oil
Place zucchini skin side down on large baking dish, brush with oil on all sides. Combine cheese, lemon peel, thyme, oregano, salt, pepper and garlic in small bowl and mix well; sprinkle on zucchini (if grilling, save cheese until the veggies come off the grill). Bake in pre-heated 350 deg oven for 15-20 min, serve with lemon wedges
Red Lentils and Tomato sauce: I purchase a pouch by a brand called Tasty Bite. Simple tear open partway, heat for 60 seconds and serve!
Sunday night: prepare Tomato Sauce in a crock pot and store in fridge overnight. Turn on low the next morning before leaving for work or kids activities
2 Tbs Olive Oil
1 med onion, chopped
4 gloves garlic, chopped (I confess I buy the jar of chopped garlic, not as good but a shortcut)
1 6oz can tomato paste, no salt added
¼ c red wine
2 28oz cans whole peeled tomatoes, crushed or pureed in blender
2 Tbs agave nectar
1 tsp sea salt
¼ tsp black pepper
1 parmesan cheese rind or shredded parmesan cheese (3oz)
½ lb ground turkey sausage cooked and chopped
3 Tbs finely chopped fresh basil
Heat oil in skillet over med-high heat. Add onion and stir frequently until it becomes translucent. Add garlic and tomato paste and cook 2-3 min. Add paste mixture to crockpot with remaining ingredients and store overnight in fridge. Turn on low before leaving for work the next day. If you have a timer, set it for 5 hours.
Prepare citrus vinagrette dressing for the week:
Citrus Vinaigrette – may want to double or even triple this depending on how many family members are eating salad this week
3 Tbs fresh lemon juice
2 Tbs orange juice
½ tsp raw honey
2 tsp Dijon mustard
3 Tbs extra virgin olive oil
Combine first 3 ingredients in a medium bowl and whisk to blend, stir in mustard and mix well, slowly add oil while whisking
Prepare a mixed salad with carrots, onion, peppers, etc…and a side of balsamic in a Tupperware to grab in the morning. Portion a slice of leftover pork chop into Tupperware.
Breakfast: I like to make a shake to drink on my way to work – see the meal plan for a variety of recipes.
Snack 1: 2-3 turkey muffins with fresh salsa
Lunch: Enjoy your leftovers
Snack 2: 100 cal greek yogurt with a portion of granola (be sure to measure granola – a little goes a long way in adding crunch to your yogurt)
Dinner: – boil lentil pasta or edamame noodles and add sauce – steam fresh broccoli and squeeze with lemon and a sprinkle of salt
Monday night: prepare marinade and place with chicken in a Ziploc bag overnight
4 boneless skinless chicken breasts
1 Tbs olive oil
2 Tbs honey
2 Tbs OJ
1 tsp Dijon mustard
1 tsp fresh parsley, chopped
Dash black pepper
Mix all ingredients in a bowl and pour over chicken in a Ziploc bag. Marinate overnight
Slice your pineapple if using fresh. Portion your cottage cheese and pineapple in separate containers.
Pack your oatmeal and toppings as well as leftover pasta for tomorrow.
Have a shake for breakfast and enjoy your pre-packed snacks and lunch
Preheat oven to 400 deg as soon as you get home from work. Scrub and wrap sweet potatoes in foil and place directly on rack for 40 min. You may also grill the potatoes in foil. Steam fresh or frozen green beans and sprinkle with a dash of garlic salt or drizzle with any extra citrus vinaigrette.
Grill or bake chicken at 350 degand serve with ½ sweet potato drizzled with a tsp of maple syrup or honey
Tues night: prepare smoky southwest seasoning and store in a small Tupperware, thaw shrimp in fridge overnight if previously frozen – too tired? No problem use a clean store bought seasoning instead. Pack your leftover chicken and sweet potato half as well as your yogurt and muffins.
Smoky Southwest Seasoning:
1 Tbs chili powder
2 tsp ground cumin
1 tsp coriander
½ tsp onion powder
½ tsp garlic powder
½ tsp ground oregano
½ tsp smoked paprika
1 tsp sea salt
Enjoy your shake, snacks and lunch
Rinse 1lb shrimp and pat dry, sprinkle with seasoning and either skewer and grill or cook in a cast iron skillet until opaque. Prepare creamy lime dressing and pour over coleslaw mix
½ c. plain greek yogurt (may also use vanilla if you like a little sweetness)
2 Tbs fresh squeezed lime juice
1 tsp cumin
I use corn tortillas which are generally smaller and gluten free. I try to limit myself to one tortilla then have a small shrimp salad with the slaw and dressing while the family has more tortillas. I use canned organic black beans, rinsed and heated on the side.
Weds night: Marinate chicken in a Ziploc bag. Pack the ingredients for your sandwich and side salad tomorrow
Stir fry marinade:
½ c. liquid aminos (alternate to soy sauce)
3 Tbs fresh squeezed lime juice
1 Tbs honey
! Tbs freshly grated or 1 tsp powdered ginger
1 Tbs olive oil
Enjoy your shake, oatmeal and sandwich
Stir fry chicken in a skillet over med heat until cooked through. Cut onion and red bell pepper into squares and saute in a separate skillet in a little EVOO, add pineapple chunks if desired, the last minute of cooking. Combine with chicken. You may cook brown rice on the stove but that takes 45 min so I recommend seeds of change quinoa and brown rice blend which is pre-cooked and takes 90 seconds to heat up. Stream fresh or frozen broccoli
Enjoy your shake, turkey muffins and leftovers.
Once home from work, season steak with leftover all-purpose seasoning. Grill whole steak and cut or cut into strips and stir fry in a skillet.
Steak Salad: serves 2
4 c mixed salad greens
1 c yellow or red bell pepper
1 c cherry tomatoes, halved
1 c baby carrots
1 c sliced red onion
½ med avocado, sliced
Evenly divide salad ingredients between two bowls and top with citrus vinaigrette
At this point you may be ready for a clean cocktail to celebrate the end of the week
2-3 fresh lime wedges
2-3 fresh orange wedges
2 Tbs fresh lime juice
½ tsp raw honey
1 c ice
1 oz agave tequila
1 splash sweet and sour mix
Muddle lime and orange wedges, lime juice and honey in the bottom of a serving glass until well mixed. Top with ice, tequila and mixer and stir. Garnish with additional lime.
After working all week I love to have breakfast with my family and my kids love these pancakes. For added protein I use applegate naturals chicken apple or chicken maple sausages, they are precooked and heat up well in the cast iron while the pancakes are cooking. The rest of the day I am on the go so it’s all about easy snacking and having my shakeology in the car. I love having my drink with me at the warehouse clubs so I don’t get tempted by free samples!
By the end of the day I’m tired of cooking so I enjoy a dinner out or at a friend’s house with my family. I am considerate of my portion control and what I eat but if it’s pizza I enjoy a few pieces and hopefully a side salad and move on to the next healthy week!
Clean Banana Pancakes
2 ripe bananas mashed
2 egg yolks
2 egg whites
1 tsp vanilla extract
2 Tbs vanilla almond or coconut milk
1/2 tsp cinnamon
1/2 cup whole wheat flour
2 Tbs flax
2 tsp chia seeds (optional I have a huge bag and no clue what to do with them so I throw them in where they will be disguised)
Mash bananas and mix liquid ingredients in a separate bowl and add to bananas fold in flour and flax and mix gently. Spray pan lightly with olive oil and cook through. Top with pure maple syrup, honey, peanut butter or if you can really plan ahead cut and lightly mash strawberries the night before and lightly sprinkle with raw or coconut palm sugar to pull the juices out.