Meal Prep Week 16

This is what I meal prepped as a registered dietitian to make healthy eating easier this week! We kept it super simple with 3 recipes- all which can be made in just one hour!

My Typical Meal Prep Formula:

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. 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.

** I always like to give a little reminder that what works for me may not be the plan that works the best for you! Start small! Try prepping ONE thing this week to help make your week go smoother, and then go from there!

The Breakdown

This weeks meal prep took me about 1 hour + clean up (but this can be reduced with pre-cooked rotisserie chicken)! Here is a run down of what I did!

1. Start cooking the chicken for the chicken salad (you can also use a pre-cooked rotisserie chicken if you prefer). Cook time: ~15 minutes, temperature: 400F.
2. While the chicken is in the oven are in the oven, prep your muffins.
3. Once the chicken is cooked, pop the muffins in the oven and continue making the chicken salad. Cook time: ~25 minutes, temperature 400F then reduce to 350F.
4. While the biscuits are in the oven wash your veggies and make your Greek yogurt dill dip.
5. I then allowed everything to cool and spent about 30 minutes cleaning up the kitchen and packing everything away!

Breakfast

Healthy Breakfast Muffins- I love pairing these with some yogurt and berries!

Lunch Protein

Cranberry Pecan Chicken Salad- The BEST in a wrap or topped on some lettuce!

Snack

Greek Yogurt Dill Veggie Dip- The EASIEST dip and always my go-to to pair with veggies and crackers!

Veggie Tray

This week I chopped up some broccoli (and saved the stems to add to meals), carrots, bell peppers and cucumbers

• Carrots: store in an airtight container filled with water to prevent them drying out and keep them fresh
• Bell peppers, broccoli and cucumber should be kept dry.

Storage tray:

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)

Sweet Snack Idea:

Chickpea no bake cookie dough bites - I wanted to keep it simple this week so stuck with only one snack but if I was making a sweet option it would have been these!

Dinner Ideas:

I don't usually prep dinners but I do like having a plan of what's on the menu this week to help create a grocery list and make weeknights a breeze!

Here's what's on the menu for me:

Looking for more meal prep inspiration?

Check out weeks 1-15 of my FREE meal prepping series!