My Weekly Meal Prep Menu : Aug 7-11 (pescatarian, dairy-free, whole30)
Hey, friends! Welcome to my weekly meal prep!
Each week, to make sure I’m staying on top of my health and budget goals, I will create a Whole30 approved meal plan and then spend a few hours on Sundays prepping for the days to come. Meal prepping is amazing; it saves me so much time and money. I prep enough food for Monday breakfast to Friday midday (post-workout). I leave my Friday nights & weekends free but keep staples in my house, such as eggs and extra veggies, so I can make quick meals when needed.
[Want more inspiration? Check out my week ONE and week TWO menus!]
I eat 5-6 small meals each day, roughly every 3-4 hours. This way, I never feel overly full or hungry; I’m content and have consistent energy. By eating small meals throughout the day, I’m also not likely to snack mindlessly or grab something on the fly (looking at you, Starbucks drive thru) since I already have it all prepped.
For my diet, during the work week I try to remain healthy. My weekends are usually filled of going to the beach, running around, or out of town. Due to my weekends never having consistency, I’ll stay pretty strict during the week to give me that wiggle room. I keep a 95% vegetarian diet, but will eat shrimp or crab on occasion. Dairy also doesn’t always agree with me, so I naturally try to eat dairy-free. I’ve completed the Whole30 (no dairy-grains-legumes-added sugar) and LOVED the way it made me feel. So, since I follow 1/2 of that diet just by what works for my body, I try eat a Whole30 diet during the week.
The meal plan below is Whole30 compliant. I will also add color count below my weekly plan if you follow the 21 day fix. 🙂
Meal plan for 8/7-8/11
–21 Day Fix–
Breakfast – 1 red, 1 green, 1 yellow
Lunch – 1 yellow, 2 blue, 1 green
Pre-workout – 1 purple
Post-workout – 1 green, 1 blue
Dinner – 1.5 red, 2 green
Dessert – 1 purple, 1 blue
-Recipes-
- 10 eggs
- 5 medium red skin potatoes
- 1 medium sweet potato
- 1 cartoon mushrooms
- 1 yellow onion
- 2 cups kale
- 4 cloves garlic
- 3 tablespoons coconut oil
- Garlic powder, sea salt, black pepper, onion powder *to taste
- 1. Cut all the potatoes into bite sized chunks, add fresh garlic cloves, season, & roast at 350 degrees for 25 minutes, or until golden brown
- 2. Sautée onions, mushrooms, and kale in coconut oil to your liking
- 3. Crack in 10 eggs & scramble until cooked
- 4. Toss in cooked potatoes
- Divide into 5 containers & keep in the fridge until you're ready for them!
- 5 medium sweet potatoes
- 2.5 avocados
- 2.5 cups carrots
- 2.5 cups Brussels sprouts
- 1/2 cup balsamic vinegar
- 1/4 cup EVOO
- Sea salt, black pepper, red chili flakes **to taste
- 1. Slice sweet potato into thin "toast" width strips
- 2. Toast in oven (or toaster oven at work) at 350 until you can pierce with a fork- about 15 minutes
- 3. Mash 1/2 avocado equally across slices of toasted sweet potato
- 4. Top with seasonings to your liking
- 1. Slice brussels & carrots into bite size pieces
- 2. Toss in oil + vinegar + spices
- 3. Roast in 350 degree oven for 25 minutes
- 3 cups tuna in water
- 1/3 cup non-fat Greek yogurt
- 1 tablespoon avocado oil mayo
- 1/4 cup Franks buffalo sauce
- 1 tomato
- 1 red onion
- 4 large collard leaves
- Black pepper, garlic powder, onion powder ** to taste
- 4 cups green beans
- 1/4 lemon
- 1 tablespoon coconut oil
- Black pepper, garlic powder, sea salt, onion powder ** to taste
- 1. Mix drained tuna, yogurt, mayo, buffalo sauce, and spices together until combined
- 2. Slice onion & tomato into 4 servings
- 3. Lay onion & tomato on collar leaf, top with 1/4 tuna mixture, wrap tightly
- 4. Enjoy!
- 1. Wash and trim beans
- 2. Toss the green beans in 1/4 squeezed lemon, coconut oil, and seasoning
- 3. Place in an oven at 315 degrees and cook for about 15 minutes, or until browning
- 3 cups pitted dates
- 1/4 cup unsalted cashews
- 1/4 cup unsalted almonds
- Zest of 1 lemon
- 1/4 lemon
- 2 teaspoons cinnamon
- 1. In a food processor, combine all ingredients
- 2. Pulse until it forms a dough-like texture
- 3. Take dough out, press onto a baking sheet lined with parchment paper
- 4. Slice into 4 bars & store in the fridge
- If you have older or drier dates, soak them in hot water for 20 minutes before adding them to the food processor. Add in spoonfuls of the date water until it is wet enough to break down.
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