Meal Preparation Guide

Day 1 Meal Prep. Sunday

• Egg and Vegetable Scramble (2 meals)
  •  Rinse 1 cup mushrooms, 10 cherry tomatoes and 2 cups spinach
  • Slice mushrooms and cherry tomatoes
  • Heat pan on medium low heat with 1 tsp. olive oil
  • Cook mushrooms and tomatoes for 5 minutes turning occasionally
  • Add spinach and cook until spinach is wilted
  • Remove vegetables from pan
  • Scramble 4 eggs
  • Return vegetables to pan with eggs
  • Sprinkle the scramble with ½ cup shredded mozzarella cheese
  • Portion food into two containers

• Turkey burgers (2 meals)
  •  Form two 4 oz. patties
  •  Season to taste: garlic powder, onion powder salt and black pepper
  • Heat pan on medium heat
  • Cook patties about 5 minutes on each side until internal temperature is 165 degrees Fahrenheit

• Taco bowls (2 meals)
  • Brown 8 oz. ground turkey on medium-high heat in pan
  •  Add taco seasoning (follow instructions on packet)
  •  Prepare 1 cup brown rice (follow instructions on packet)

• Grilled chicken for salads and chicken vegetable meal (4 meals)
  • Preheat oven to 375 degrees Fahrenheit
  • Bake 16 oz. of chicken breasts for 20-30 minutes until internal temperature of chicken is 165 degrees Fahrenheit
  • Portion chicken into four 4 oz. servings

• Oven Roasted Vegetables
  • Preheat oven to 400 degrees Fahrenheit
  • Rinse 2 cups fresh broccoli and cauliflower and pat dry
  • Put vegetables in a large bowl and toss with 2 Tbsp. olive oil and desired seasoning (salt, black pepper, italian seasoning ect.)

• Yogurt berry snacks (2 with berries, 1 without berries)
  • Make three ½ cup portions of low fat Greek yogurt
  • Add ¼ washed and dried blueberries to two of the yogurts

• Baby carrot snacks (4 snacks)
  • Measure ½ cup portions of  baby carrots and put each portion in a snack bag

Day 2 Meal Prep. Thursday

• Pan seared tilapia (2 meals)
  • If fish is frozen, follow instructions on packaging to properly thaw fish
  • Heat pan on medium heat with 2 tsp. of olive oil
  • Season 2 thawed fish filets with desired amount of salt, black pepper, garlic powder and paprika (optional)
  • Sear fish filets for about 3-4 minutes on each side until fish flakes easily with a fork

• Oven Roasted Vegetables
  • Preheat oven to 400 degrees fahrenheit
  • Rinse 2 cups fresh broccoli and cauliflower and pat dry
  • Put vegetables in a large bowl and toss with 2 Tbsp. olive oil and desired seasoning (salt, black pepper, italian seasoning ect.)

• Meatloaf and Green Beans (4 meals, freeze 2 servings of meatloaf)
  • Meatloaf
    • Preheat oven to 375 degrees Fahrenheit
    • Line a meatloaf pan with parchment paper
    • Mix 16 oz. slice 90% lean beef (1 pound), 1 large egg, ⅛ cup breadcrumbs, ⅛ cup milk, lightly season with italian seasoning, onion powder, garlic powder, salt and pepper
    • Bake at 375 degrees Fahrenheit for 45-55 minutes

• Steamed Green Beans (1 cup, 2 servings)
  • If beans are frozen: follow instructions on packaging to steam green beans in microwave
  • If beans are fresh: break off the tips, rinse them under cold running water
    • Add an inch or two of water to a medium pot
    • Place beans in a colander or steamer basket, place colander/basket in pot and cover
    • Turn burner on high heat to bring water to a boil then reduce heat to medium – simmer
    • Allow beans to cook for about 5-7 minutes or until desired tenderness

• Turkey bacon (4 slices)
  • Fry 4 pieces of turkey bacon in a pan on medium heat turning frequently until desired crispiness is reached

• Egg salad (2 meals)
  • Make 4 hard boiled eggs
    • Place 4 eggs in a small pot and cover with water
    • Turn heat on high and bring water to a boil
    • Turn off heat and cover pot with a lid
    • Allow eggs to sit in hot water for 10-12 minutes
    • Pour out hot water and add cold water with ice to cool eggs
  • Peel and rinse eggs
  • Mash eggs in a bowl with 4 Tbsp. of mayo and 2 tsp. of mustard
  • Portion egg salad into 2 small containers