Meal Prep Week 10

We are back with our TENTH week of meal prep ideas! We're focusing on protein this week with my high protein breakfast biscuits and 5-ingredient chicken salad!

Happy July!! It is OFFICIALLY summer... and not only is it summer but we're already halfway through July?

I genuinley don't know how that happened but summer is already flying by. Between cottage weekends, family BBQ's and after work patio drinks I've been making the most of summer... but I can't be the only one that feels they've been neglecting taking care of themselves a little!

Don't worry you are definitley not alone. Life is like a rollercoaster where we go through periods of calm and busyness. It's important during the busy times that we have procedures in place to help make healthy choices easier.

So this week I am making it a priority to set myself up for a healthy week by preparing a few options to make balanced snacks and meals easier!

How I Meal Prep as a Dietitian

Meal prepping can seem overwhelming and complicated- but it doesn't have to be! Below I have outlined my 5-component formula that I use to make meal prepping as easy as possible. Please keep in mind everyone has different needs and what works for me may not work for you! Look at the options below and choose 1-2 things that may be beneficial to YOU. This is a good base outline to help simplify meal prepping/ ingredient prepping to set you up for success during the week!

1. 1x grab and go breakfast. A balanced option thats ready to grab to make it less likely you skip the first meal of the day!
2. 1-2 x balanced snacks (ideally one sweet + one savory so you have both cravings satisfied).
3. 1x versatile protein for lunches. I try to choose a versatile protein option that I can use in multiple meals (ie. salads, wraps, bowls).
4. 1x fiber-filled carbohydrate source to easily pair with meals. Think rice, quinoa, pasta, etc. This week I actually skipped this as I had some whole grain crackers and pita in the fridge that needed to be used!
5. 3-4 fruits and vegetables. Having seasonal produce options washed and chopped to make it more likely you will reach for them to add to snacks and meals.

Week 10 Meal Prep Plan

We are focusing on PROTEIN this week! With the summer being so busy my schedule has been a little more all over the place than normal and meals haven't been quite as structured. To help ensure I am still nourishing my body I wanted to have some higher protein options prepared and ready to grab for QUICK meals! You can find all the recipes I made this week below.

Breakfast

Breakfast may not be the most important meal of the day (because every meal is important) but it definitely shouldn't be skipped because you have no time in the morning! I alway say having a balanced option prepared and ready to grab is game changing to start your day of right and these breakfast biscuits are my favorite for an option with 15g of protein PER biscuit!

Lunch

This week I decided to prep a versatile protein to act as the base of my lunches for the week. This is a great option to have on hand because you can add it to a snack plate, eat it in a wrap or even as a topping on salads.

I'm planning to make some of my easy chicken salad wraps using the prepped lettuce and chicken salad! You can find the full recipe here:

Snacks

This is THE most important part of meal prep for me. I find when I am hungry that is when I will reach for whatever option is quick and in my line of sight. This typically results in me overeating from a bag of chips or a box of crackers. Having at least one balanced option available and ready-to-grab is key!

Sweet:

Another great option is this 4-ingredient peanut butter dip I have been obsessed with recently:

Savory:

I hate to admit it, but recently I have been pretty lazy when it comes to snacks. I've been opting for a stor-bought hummus to pair with my chopped vegetable tray. However if you would like to save some money and make your own dip you can try one of these options:

Dinner Ideas

As I get bored of eating the same thing every single day I don't usually prep dinner. What I do instead is have a general plan of what's on the menu for the week! I like to choose 4 easy meals (Friday's are always for leftovers) and add them to a list to hang on the fridge!

Fruits and Vegetables

I usually try to wash and cut about 3-4 different fruits and vegetables. Try choosing local produce options to save money and support local farmers (you might even find a new favourite vegetable)! Taking the time to prep the produce right when I get home form the store makes it SO much more likely we actually eat them!

This week I prepped:

• Veggie tray: Chopped carrots, bell peppers, cucumber and cherry tomatoes. Store carrot sticks in an airtight container filled with water to keep them crispy and prevent drying. Bell peppers, cherry tomatoes and cucumber should be kept dry. Please note that cucumbers typically only last about 2 days once sliced (these don't make the best meal prep option but we love them and eat them so fast once they're sliced)!
• Strawberries. If you couldn't tell I have been loving strawberries recently (and they've been having GREAT sales). To wash: fill a bowl ⅔ full with cool water and mix in 1 teaspoon (6 g) of baking soda per 2 cups (473 ml) of water, add berries and allow to soak for about 5 minutes. Rinse and dry thoroughly. Store in a glass container or jar with a paper towel at the bottom to catch excess moisture.
• Leafy green of the week: Lettuce

** If you are looking for tips to save money on groceries I have an entire blog post of budget-friendly shopping tips!

Storage containers:

Vegetable tray options:

I get asked about this tray every single time I post it and I WISH I had a better answer for you but sadly ours is quite old (and considered "vintage" on eBAY). I have provided a few alternatives below:

• Covered veggie tray with dip holder
• Round locking veggie tray
• Round covered veggie tray
• Covered veggie tray with handle (but no dip holder)

Storage Containers:

• 9 piece- glass container set with lids - these are great because it comes with small, medium and large options!
• 5 piece- glass container set with lids- I find medium containers are the most versatile, so if you are looking for just the medium sized, these are a great option!

More Meal Prep Inspiration

Not ready to commit to the e-book? Catch up on past FREE weekly meal prep

• Week 1 Meal Prep Round-Up
• Week 2 Meal Prep Round-Up
• Week 3 Meal Prep Round-Up
• Week 4 Meal Prep Round-Up
• Week 5 Meal Prep Round-Up
• Week 6 Meal Prep Round-Up
• Week 7 Meal Prep Round-Up
• Week 8 Meal Prep Round-Up
• Week 9- Meal Prep Round-Up