April 17th 2022

9 min reading time

Thank you so much for supporting my page! As a reminder, these meal preps are based off of what I eat during my work week. Being a school teacher, I do not have time to think about what I am going to eat every day of the week. As I am working to overcome my obese mindset, I have found that meal prepping keeps me prepared. I am prepared for surprise late nights, and prepared for healthy eating habits at every meal. Do I get sick of eating the same thing over again? Of course I do! But for now, this has been the number one go to for building healthy eating habits. 

Disclaimer* All meal plans are eaten and consumed by me. Please adjust the macros, and recipes to your liking. Add more items if you wish, and take items away. 

My meal plans are not customized to your personal needs. Please consult a Nutritionist, or Doctor to receive individual plans.  

All Glass containers used can be found on my Amazon Page. You can click here to access my customized store.

Do I get sick of eating the same thing over again? Of course I do! But for now, this has been the number one go to for building healthy eating habits. 

Shopping List

This weeks shopping list came from Aldi USA. No I am not sponsored by them. But you can TOTALLY tag me on all of there posts. LOL!! 

Here’s the scoop on why I love Aldi so much. I live in the DMV Virginia, and I am a Low Income living teacher. I simply can not afford to mess up on my recipes, shopping lists, or let my food spoil. Shopping at Aldi allows me to spend $50-$70 a week on groceries, and if any food goes bad, I can return it!! Yes! You can return any Aldi Items that go bad! 

Here’s the down side to Aldi. There is not much to choose from. Which is why you see some of my posts filmed at Giant. If I need an item I know is not offered at Aldi, I go right to Giant. 

But, if I know it is offered at both places, I start at Aldi, and then finish my shopping at Giant if needed. 

*This Shopping list is created for 1 Person.

Shopping List:

  • Spinach
  • 3 Sweet Potatoes
  • 5 Bananas
  • 1 Container of Blueberries
  • 1 Large Red Onion
  • 1 Package of pre-sliced Mango
  • 1 Butternut Squash
  • 1 Package of Brussel Sprouts
  • 2 Green Peppers
  • 1 Package of Pepper Jack Cheese, or Cheese of choice
  • Fresh Salsa
  • 1 Dozen Eggs
  • 1 Can of Black Beans
  • Frozen Shrimp
  • 1 Package of Frozen Edamame 
  • 1 Package of Frozen Peas
  • Basmati Rice
  • Quinoa
  • 1 Package of Sausage
  • Hot Sauce or Siracha
  • Teriyaki Sauce

Seasonings

  • Salt
  • Pepper
  • Cinnamon
  • Garlic Powder
  • Onion Powder

Breakfast- Burrito Bowl

This is something I had no problem eating for 5 days in a row. Add your favorite hot sauce or siracha if you wish! 

Ingredients:

  • Spinach
  • 3 Sweet Potatoes
  • Fresh Salsa
  • Eggs
  • 1 Can of Black Beans
  • Quinoa
  • Hot Sauce or Siracha

Recipe:

  • First pre-heat the oven to 425 degrees
  • Next, wash, clean and dice your sweet potatoes
  • To the Sweet Potatoes add:
    • Salt
    • Pepper
    • Cinnamon
    • 1 Tablespoon of Olive Oil
  • Mix the seasonings together with clean hands
  • Add to a baking sheet, and place in the oven for 20-25 minutes, or until they are soft all the way through 
  • To a pot add 1/2 cup of rinsed Quinoa
  • Then add 1 cup of water to the pot
  • Bring the Quinoa to a boil and the lower the heat to a simmer
  • Remove from heat once all the water is absorbed 
  • In a bowl crack 10 Eggs, or 2 Eggs per day you are eating.
  • To the eggs add:
    • Salt
    • Pepper
  • Whisk Eggs together until the yolks are broken
  • To a pan add 1 tablespoon of Olive Oil
  • Pour eggs into the pan
  • Turn heat onto medium and continue stirring your eggs
  • Remove from heat when eggs are scrambled and cooked all the way through
  • Before putting everything together, open the can of Black beans and drain the juice
  •  Draining the juice is optional, but it does raise my heart rate
  • Next, line up all of your glass containers to make the process easy to pack 
  • To the bottom of all containers, evenly distribute the Spinach
  • Then, evenly distribute the Sweet Potatoes or about 1/4 cup each
  • Add 1/8 cup of Quinoa to each Salad
  • Next, evenly distribute the eggs to each salad
  • Then add 1/4 cup of black beans and 1/4 cup of fresh salsa to the containers
  • When you are ready to eat, top its off with your favorite Hot Sauce or Siracha

Snack 1 and 2

Believe it or not, I eat my Snack 1 on the way to work in the morning, and I eat my Snack 2 around 3pm. Depending on my day or mood, I eat my snack at all different times. At the end of the day, all that matters is that you’re prepared to eat. 

Snack 1:

  • Banana

Snack 2:

  • 1/2 cup of Edamame
  • 1/4 Cup of Blueberries
  • 1oz of Pepper Jack Cheese or Cheese of Choice\

Pack snack 2 in a 3 compartment class container and you’re all set. 

Lunch: Mango Shrimp Bowl

If you do not wish to use rice, diced cauliflower is a great replacement. 

If you are 0-1 year post-op, please ask your doctor if you are ready to eat rice. 

Ingredients:

  • Pre-Sliced Mangos
  • 2 Green Peppers
  • Basmati Rice
  • 1 Red Onion
  • Frozen Peas
  • Garlic Powder
  • Onion Powder
  • Salt
  • Pepper
  • Teriyaki Sauce

Recipe:

  • First, begin by washing 3/4cup-1 cup of Basmati Rice. 
  • If you are not sure your portion size, follow this formula.
  • 1/4 cup dry = about 1/2 cup cooked
  • I am using about 1 cup dry for 5 days of rice
  • To a pot, add 1 cup washed rice
  • Next, add (about) 2 1/2 cups of water
  • Place the pot on the stove and turn heat to medium-low 
  • Cover pot of rice with a lid, and let rice simmer until water is absorbed
  • While the rice is cooking, prepare your veggies and shrimp
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  • First, take your frozen peas out of the freezer and let them thaw out.
  • Then, take the tails off of your thawed shrimp
  • To a pan add:
    • 1 tablespoon of Olive Oil
    • Salt
    • Pepper
    • Garlic Powder
    • Onion Powder
  • Next, add your shrimp to the pan
  • Cook shrimp, until warmed and covered in the seasoning from the pan
  • To the pan add 2 Tablespoons of Teriyaki Sauce
  • Stir until all Shrimp are covered
  • Remove from heat and let cool
  • Next, wash your green peppers
  • Then dice them into cubes
  • Set aside until ready to pack
  • Next, prepare your onion
  • *Note: I did not cook any vegetables
  • First, cut your onion in half, then peel the outer skin away
  • Next, slice it into strips, then dice those strips into mini cubes
  • Do the same process with the 2 green peppers
  • Next, take your Pre-Sliced Mango and chop them into cubes
  • Finally, place your Mason Jars in a row to pack for the week
  • Start by adding 1/4 cup of Basmati Rice to each base of the Mason Jars
  • Next, add 1/4 cup onions to the Mason Jars
  • Continue adding 1/4 cup of Peppers to each Mason Jar
  • And again do the same for the frozen peas. Add 1/4 cup to each jar
  • Finally, evenly distribute 2-4oz of shrimp to each jar
  • Enjoy! 

Dinner- Sausage with Veggies

This is my favorite go-to dinner. I also like to add peppers and onions to this meal. The more veggies you add, the more full and nourished you will be. 

Ingredients:

  • Sausage
  • Butternut Squash
  • Brussel Sprouts
  • Salt
  • Pepper
  • Garlic Powder
  • Cinnamon

Recipe:

  • To a pan add 1 tablespoon of Olive Oil
  • Add your sausage to the pan
  • turn the heat to Medium-Low heat
  • Cover the Sausage with a lid
  • Flip every few minutes while continuing to cook the veggies
  • Pre-heat the oven to 425
  • Next, wash and clean your Butternut Squash and Brussel Sprouts
  • Using a cutting board, cut the ends off of each Brussel Sprout and cut them in half
  • Place them on a baking tray
  • To the Brussel Sprouts add:
    • 1 tablespoon of Olive Oil
    • Salt
    • Pepper
    • Garlic Powder
  • Mix together with a clean hand 
  • Next, cut your Butternut Squash into cubes
  • I typically cut them into slices, then cut the skin off, and finally dice them into 1 inch cubes 
  • Once they are cut, place them onto the same baking sheet if you have room. If not, use a different baking sheet
  • To the squash add:
    • Salt
    • Pepper
    • Garlic Powder
    • Cinnamon
  • Mix seasonings together with a clean hand
  • Place both trays into the oven for 15-20 minutes
  • While the veggies are cooking, turn the heat up on the Sausage
  • Let the outside get a crisp to it
  • To see if your sausage is cooked all the way, cut 1 sausage in half
  • Yes, you could take a thermometer to your sausage, but  I have found that thermometers do not tell me if the red/pink meat is fully cooked
  • When the sausage is finished cooking, remove from heat and let cool
  • When packing your glass containers, line them up in a row to make the process quick
  • First, evenly distribute the Butternut Squash to your containers
  • Next, evenly distribute the Brussel Sprouts to each container
  • Finally, place 1 sausage in each conatianer
  • Enjoy! 

Macros

If you are choosing to use this meal prep, please adjust the portion sizes, and items used in the meal to your liking. These meal plans are not customized to your specific diet needs. 

  • Calories: 1,378
  • Protein: 80g
  • Carbs: 141g
  • Fiber: 22g
  • Sugar: 44g
  • Fat: 51g
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