Meal Prep with Shopping List and Recipes

Meal Prep with Shopping List and Recipes: We went shopping at Trader Joe’s and got four days worth of breakfast, lunch, dinner and snacks for less than $70! Check out the shopping list and all of the recipes to help you set yourself up for success this week! 

Shopping List:

• 4, 3 oz. chicken breasts
  
• 4 oz canned tuna
• 4, 4 oz pieces salmon
• 4 eggs
• 8 oz cheddar cheese, cubed
• 8 oz parmesan cheese
• 4 cups skim milk
• 6 cups rolled oats
• 4 cups rice
• 2 cups quinoa
• 4 Tbsp. chia seeds
• 1 ⅛ cup peanut butter
• 4 cups broccoli
• ~2.5 lbs asparagus
• ½ cup dried blueberries
• 4 small bananas
• 4 cups carrots
• 3 cups strawberries
• Garlic powder
• Black pepper
• Cinnamon
• 3 lemons
• ¼ cup honey
  
• 6 tsp. Olive oil
  

 

 

 

 

 

 

 

 

 

 

 

 

MEALS

• • Breakfast: Overnight Oats (2 starch, 1 dairy, 2 fat, 1 fruit) 
    • Ingredients (per one serving. Can make the night before or make all four on Sunday) 
      • 1⁄2 cup rolled oats 
      • 1 cup milk of choice 
      • 1 tbsp. chia seeds 
      • 1 1⁄2 tsp peanut butter 
      • 1 small banana 

Instructions 

• Mix together oats, milk, chia seeds, and peanut butter into an airtight container

• Repeat a total of 4 times in 4 separate containers 

• Store in fridge until ready to eat in the morning 

• Top with a sliced small banana in the morning and enjoy

 

 

 

Lunch: Chicken + Broccoli w/ Quinoa (3 meat, 2 starch, 1 vegetable)

• Ingredients 

• 4, 3oz. chicken breasts 

• 2 cups quinoa, cooked 

• 4 cups broccoli 

• Garlic powder, black pepper 

• 1⁄2 a lemon

• Instructions 

 

• • • Preheat oven to 400F 
    • Prepare baking sheet with aluminum foil, spray with cooking spray 
    • Season chicken and broccoli with garlic powder and black pepper 
    • Place chicken and broccoli onto the baking sheet and bake for ~20 minutes or until the chicken is tender and the broccoli is crispy 
    • At the same time prepare 2 cups of quinoa, by adding 3⁄4 cup of dry rinsed quinoa and 1 1⁄2 water into a pot 
    • Bring the pot to a boil and then reduce the heat, cover, and let simmer until all the water has been absorbed and the quinoa is light and fluffy

• • • Place 1⁄2 cup of quinoa, one 3oz. chicken breast, 1 cup of broccoli, and half a lemon in an airtight container and store in the fridge for up to 4 days 
    • Squeeze lemon over the meal when you are ready to enjoy 

 

 

 

 

 

 

 

 

Dinner: Salmon + Asparagus w/ Rice (4 meat, 2 vegetable, 3 starch, 2 dairy, 1 fat) 

Ingredients 

• • • • 4, 4oz. pieces of salmon 
      • 56 spears of asparagus 
      • 4 cups of rice, cooked 
      • 8 oz. parmesan cheese 
      • 6 tsp. olive oil 
      • Garlic powder 
      • Juice of 1 lemon

 

• Instructions 
• • • Preheat oven to 400F 
    • Prepare a baking tray with aluminum foil 
    • Coat salmon and asparagus in olive oil, garlic powder, and lemon juice 
    • Place salmon and asparagus onto baking tray and place into oven for ~15 minutes, until salmon is flaky, and asparagus is tender 
    • Prepare 4 cups of rice by combining 11⁄2 cup of rinsed rice with 3 cups of water in a pot, bring to a boil and then reduce the heat, cover and let simmer until all the water is absorbed 
    • Place 1 cup of rice, one 4 oz. serving of salmon, 14 spears of broccoli into an airtight container, top with 2 oz. of parmesan cheese and store in the fridge for up to 4 days 

 

 

 

 

 

 

 

 

 

 

Snack #1: Protein Snack Box (2 meat, 2 dairy, 1 vegetable, 1 fruit) 

 

• Ingredients 

 

• • • • 4 eggs 
      • 8 oz. cheddar cheese, cubed 
      • 3 cups strawberries 
      • 4 oz. canned tuna 
      • 4 cups raw carrots 

 

• Instructions 
• • • Cook and cool hard boiled eggs, you can save more time and peel them after they have cooled 
    • Into 4 separate airtight containers with dividing sections add in 1 hard boiled egg, 2 oz. cheddar cheese cubes, 3⁄4 cup of sliced strawberries, 1 oz. of canned tuna, and 1 cup of raw carrots. 
    • Store in the fridge for up to 4 days and enjoy throughout the week 

Snack #2: Blueberry Oatmeal Power Balls (2 fat, 1 starch, 1 fruit, 1 free) 

 

Ingredients 

• • • 1 cup rolled oats 
    • 1⁄4 cup peanut butter 
    • 1⁄4 cup honey 
    • 1⁄2 cup dried blueberries 
    • 1⁄4 tsp cinnamon

Instructions

• • • • In a medium sized bowl, add all the ingredients together and combine well 
      • Refrigerate the mixture for at least 30 minutes 
      • Using a spoon, scoop out some mixture and roll into 16 balls 
      • Store them in the fridge for up to a week in an airtight container 
      • Enjoy 4 balls per serving