Meal Prep Week 15

My FINAL week of meal prep of 2024... and this week we're keeping it VERY easy!

I get it meal prepping might seem a little daunting. However, as a dietitian I also understand that overcoming barriers like lack of time and motivation is one of the key ways to help create lasting changes.

Meal prepping doesn't need to take hours on end, and doesn't need to involve 1000 containers of ready made meals. To me- meal planning and meal prepping means prepping a few key staples to help make my week run smoother.

Here is what I made this week!

My Meal Prep Formula

1. 1x grab and go breakfast. This week I made some easy hard boiled eggs to be used in my high protein avocado toast!
2. 1 x balanced snacks - This week I was craving something sweet so I prepped some of my peanut butter yogurt dip!
3. 1x versatile protein for lunches. This one is always KEY for me. Lunch is the number one time of day I have no motivation so I always try to make an easy chicken salad!
4. 3-4 fruits and vegetables. Look for seasonal options and sales! Having your fruits and veggies ready to grab makes it much more likely you will eat them!

Remember, this is what works for ME! Meal prepping looks different for everyone and my formula may not be the best formula for you. I always recommend to start small- prep one thing this week and see if it helped you! You can always build on the plan next week.

This weeks 1.5 hour meal prep plan

1. Start by cooking your chicken. The chicken bakes at the highest temperature so it makes the most sense to cook it first!
2. While the chicken is cooking, hard boil your eggs (they will need to cool in some ice water before peeling).
3. Prep your produce and ingredients for the chicken salad. This shouldn't take too much time- just slice up your apples, wash your lettuce and then dice up the celery and red onion! I also like to make the peanut butter yogurt dip here too!
4. Once the chicken is cooked, add the additional ingredients to finish off the chicken salad. Peel your eggs and add the cottage cheese etc. for your avocado toast topping.

The recipes!

Breakfast

High protein avocado toast- this is my current hyper fixation breakfast so to make it even easier on busy mornings I made the cottage cheese/ egg mixture ahead of time and then just mix in some avocado the morning of!

Lunch

Cranberry & Pecan Chicken Salad- I am always a HUGE fan of chicken salad for a versatile protein and this is my favorite! It has a little crunch from the pecans and tastes like a holiday meal!

Snack

Peanut Butter Yogurt Dip- The perfect option for a little sweet treat (that is also full of protein)! I just made a double batch of this to keep in the fridge and pair with some apples for a quick snack.

Produce

I always like to have 3-4 different fruits and vegetables prepared and ready to grab! This week I kept it simple with 2 fruits and one veggie!

• Blueberries- To wash, add your berries to a large bowl of water, sprinkle with 1 teaspoon of baking soda (per 4 cups of water) and allow to soak for about 5 minutes. Drain the water and rinse the berries. Store in a glass container with a piece of paper towel at the bottom to catch excess moisture.
• Sliced apples- I like to pre-slice apples to easily grab them, to keep them fresh during storage I soak mine in water with salt. I use a ratio of ½ teaspoon salt: 1 cup of water. Allow the apples to soak for about 5-10 minutes before draining and thoroughly rinsing.
• Lettuce- Wash and dry your lettuce. Store in a salad spinner or in a glass container with a piece of paper towel at the bottom to catch excess moisture.

Dinner Ideas

To keep things simple I don't usually prep any dinners ahead of time but I do like to have some ideas/ a plan for what's on the menu!

More Meal Prepping Resources

Weekly meal plans delivered straight to your inbox:

Looking for more meal prep tips and tricks?

Catch up on past FREE weekly meal preps:

Find week 1-14 of my meal prepping series HERE!