My Weekly Meal Prep Menu : July 24-28 (pescatarian, dairy-free, whole30)
Each week, to make sure I’m staying on top of my healthy and budget goals, I will create a 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 Monday breakfast – Friday midday (post-workout). I leave my Friday nights & weekends free since but keep staples in my house, such as eggs and extra veggies, so I can make quick meals when needed.
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 7/24 – 7/28
Breakfast – 1 red, 1 green
Lunch – 1 green, 1 yellow, 1 blue
Pre-workout – 1 blue, 1 purple
Post-workout – 1/2 red, 1 green
Dinner – 1 red, 1 green, 1 purple, 1 blue
Dessert – 2 purple
- 10 eggs
- 5 tablespoons of unsweetened almond milk
- Garlic powder, cracked black pepper, sea salt, onion powder, red chili flakes- **to taste
- 1 sweet yellow onion
- 1 container of button mushrooms
- 3 cups of raw spinach
- 2 crushed garlic cloves
- 2 tablespoons of coconut oil
- Garlic powder, cracked black pepper, sea salt, onion powder, red chili flakes- **to taste
- 1. Mix all 2 eggs, 1 tablespoon of milk, and spices together. (You will do this 5x)
- 2. Spray a baking sheet with EVOO spray & cook the egg flat like a pancake. Flip over once it's fully cooked.
- 3. Set aside to cool and repeat to make 5 egg "sheets" (should be the size of a tortilla)
- 1. Heat up coconut oil in a pan & cook your crushed garlic; about 1-2 minutes
- 2. Add your chopped onion and mushroom. Allow to cook down about 3-5 minutes.
- 3. Add 3 cups of spinach and lightly sauté until wilted; about 1-2 minutes
- 4. Season the cooked veggies to your liking & set aside.
- Wrap egg wraps in tin foil & store flat in a gallon sized zip lock.
- Store your filling in an air tight container.
- When it comes time to eat, pull out one wrap & 1/5 of filling mixture and microwave about 1 1/2 minutes. Roll together & top with salsa.
- *Can also top with sliced avocado, fat-free Greek yogurt, and/or hot sauce
- 5 medium red skin potatoes
- 4 cups chopped (fresh or frozen) veggies of your choice - I went with frozen broccoli, cauliflower, & carrots + fresh tomatoes + 1 chopped onion
- 2 cups (fresh or frozen) kale
- **Garlic powder, onion powder, cracked black pepper, oregano, sea salt, red chili flakes -- to taste
- 1 1/4 avocado
- 1. Wash & chop all of your veggies into bite-sized chunks
- 2. Add potatoes + seasoning to a large sauce pan & cover with 5 cups of water. Bring to a boil and cook for 10 minutes
- 3. Add the rest of your veggies (except the avocado) + more seasonings to the pot & bring back to a boil. Once boiling, turn heat down to a simmer. Cook for 20 minutes, or until veggies are tender
- Separate into 5 containers, store in the fridge, and when the time comes, slice 1/4 of an avocado on top & enjoy!
- 4 cups of shrimp
- 4 cups veggies of your choice (I went with onions, broccoli, bell peppers)
- 2 sweet potatoes - spiralized
- 8 tablespoons of chunky almond butter (no sugar-added)
- 2 tablespoons siracha
- Sea salt
- 1. In a sauce pan, sauté veggies for about 5 minutes.
- 2. Add shrimp to pan and cook until pink; about 5 minutes -- set both aside
- 3. Spiralize 2 sweet potatoes & cook down until soft (about 3-5 minutes)
- 4. Add veggies & shrimp back into pan with sweet potatoes
- 5. Mix almond butter + siracha with water (start with about 4 tablespoons) then continue to mix until it forms a sauce to the consistency of your liking
- 6. Pour sauce over shrimp mixture & evenly coat
- Divide into 4 containers & store in fridge until you're ready to enjoy
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