Meal Prep Week 17

Make healthy eating easier by spending one hour to prepare a few key staples! A dietitian breaks down how to make meal prepping a breeze.

My Meal Prep Staples:

1. 1x grab and go breakfast. A balanced option that is 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.

Today's Meal Prep Schedule:

This weeks meal prep took me about 1 hour + clean up! Here is a run down of what I did!

1. Start by prepping and cooking the chicken breast. Cook time: ~15 minutes, temperature: 400F.
2. While the chicken is in the oven are in the oven, prep your sheet pan eggs.
3. Once the chicken is cooked, pop the sheet pan eggs in the oven Cook time: ~18 minutes, temperature 350F.
4. While the eggs are in the oven wash your veggies, make your cottage cheese herb and garlic dip and prep the birthday cake protein balls.
5. Once the eggs are cooked, lightly toast the English muffins (I just put them in the oven for about 10 minutes), top each half with cheese, two slices of eggs and one slice of turkey, close the sandwiches then wrap them. I then allowed everything to cool and spent about 30 minutes cleaning up the kitchen and packing everything away!

The Recipes

Breakfast

Meal prep breakfast sandwiches- featuring my sheet pan eggs! I have been CRAVING savory breakfasts recently and these meal prep breakfast sandwiches hit the spot!

Versatile Protein

Oven baked thin sliced chicken breast - I usually choose a chicken or tuna salad for my versatile lunch protein but today I wanted to keep it super simple with my favorite way to cook chicken! This is perfect on a salad, in a wrap or sandwich or on a bowl!

Snacks

Sweet- Birthday cake protein balls: One of my favorite sweet snack options! I actually didn't have any cashew butter on hand but I substituted with peanut butter and they taste great!

Savoury- Herb and garlic cottage cheese dip: High in protein, packed with flavor and perfect to pair with veggies or whole grain crackers!

Veggie Tray

This week I chopped up some broccoli, carrots and bell peppers to add to meals and have on hand for easy snacks.

• Carrots: store in an airtight container filled with water to prevent them drying out and keep them fresh
• Bell peppers and broccoli 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)

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 1-16 of my FREE meal prepping series!