May 8th 2022

7 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.

Shopping List

This weeks shopping list is from Aldi. I met an amazing woman in the store who helped me buy a Papaya! Even though I used it in this weeks photo, I completely forgot it was teacher appreciation week. I was going to use the Pineapple and Papaya for Smoothie bags again, but I will use them for next weeks meal prep! Anyway, She was super kind to me and taught me the basics of getting started with a Papaya. The world needs more kind souls like that. 

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Shopping

  • 4 Avocados
  • 1 Head of Broccoli
  • 4 Medium Sized Sweet Potatoes. (1 per each day of meal prep)
  • 1 Dozen Eggs
  • 1 Bag of Long Carrots
  • 1 Cucumber
  • 1 Can of Garbanzo Beans (Chick Peas)
  • 2 Tomatoes
  • 1 Bag of Spinach
  • Feta Cheese
  • 1 Package of Grapes
  • 1 Large Container of Non-Fat Greek Yogurt
  • 1 Package of Garlic Pita Chips
  • 1 Package of Granola of Choice
  • 1 Small package of Mild Ground Breakfast Sausage
  • 1 Package of Large Chicken Breast 20-25oz
Seasonings:
  • Salt
  • Pepper
  • Garlic Powder
  • Onion Powder
  • Paprika
  • Cumin

Breakfast- Stuffed Sweet Potato

Loved this every day! Yes, I eat the same thing everyday. However, please remember that you can meal prep a new meal for each day if you are able to! I financially are not able to yet! 

Items Needed:

  1. Sweet Potatoes
  2. Eggs 
  3. Mild ground Breakfast Sausage
  4. Broccoli

Recipe:

  1. Pre-heat oven to 425
  2. Wash and dry your Sweet Potatoes
  3. Do not Cut or peel your sweet potatoes
  4. Simply place them on a baking sheet and pop them into the oven for 25-30 minutes. Or until soft through the middle
  5. Remove from oven when Finished and let cool
  6. To a baking sheet add 1/2 tablespoon of Olive oil. 
  7. Next, wash, dry and cut your head of Broccoli into crowns. 
  8. Place the Broccoli crowns onto the pan
  9. To the broccoli add:
    1. Salt
    2. Pepper
    3. Garlic Powder
  10. Using a clean hand, mix spices into the broccoli
  11. Place into the 425 oven for 10-15 minutes. 
  12. Keep an eye on the broccoli at this high of temp. It will burn quick.
  13. Into a bowl, crack 2 eggs per each day you are cooking for. 
  14. To the eggs add
    1. Salt
    2. Pepper
  15. Whisk eggs together with a fork until all yolks are beaten. 
  16. To a large pan add 1/2 table spoon of Olive Oil.
  17. Pour the eggs into the pan
  18. Turn stove top heat on to medium heat
  19. Continue to stir the eggs until they are scrambled and cooked to your liking. 
  20. In a separate pan, add your ground Mild Breakfast Sausage. Do not add oil to the pan. The natural fats and oils from the meat will work for a non-stick pan.
  21. Cook Breakfast sausage all the way through.
  22. Now to assemble.
  23. Lay your glass containers out in a row.
  24. First place a sweet potato into each container.
  25. Next, using a knife, cut the sweet potato down the middle.
  26. Open the sweet potato using a fork or spoon.
  27. Then, evenly distribute the eggs to the insides of each sweet potato.
  28.  Next, add 1/4 cup of Mild Breakfast Sausage to each Sweet Potato. 
  29. Then evenly distribute your broccoli.
  30. You can add any toppings you wish.
  31. Advice from experience. Add dressings or toppings right before you go to eat it. 

Enjoy! 

Snacks

Due to Teacher appreciation week, my snacks were kept light. Please add more protein, and fiber if you wish! 

 

Snacks:

  • Compartment 1: 1/2 cup Grapes
  • Compartment 2: 1/2 cup Non-Fat Greek Yogurt with a 2oz container of Granola on the side.
  • Compartment 3: 10 Pita Chips. Throughout the week I ended up saving the Pita Chips for Lunch to scoop out my Chicken Salad

 

Lunch- Chicken Salad

I typically add more to my Chicken Salad like Cranberries, Celerity, and walnuts. But this week I kept it plain. Please feel free to add anything you wish extra to your Chicken Salad. Yes, Mine is homemade. 

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Items:

  • Non-Fat Greek Yogurt
  • Spinach
  • Carrot sticks
  • Cucumber
  • Chicken Breast
  • Feta Cheese
  • Garbanzo Beans
  • Tomatoes

Recipe:

  • Pre-heat oven to 425
  • To a baking sheet add your chicken breast
  • To the chicken season with:
    • Salt
    • Pepper
    • Paprika
    • Cumin
    • Garlic Powder
    • Onion Powder
  • Place in the 425 degree oven for 40-45 minutes. Cook time depends on the size of your chicken. 
  • While the chicken is cooking prepare the salad. 
  • I am using a 2 compartment glass container.
  • To the bigger side of the containers, evenly distribute the spinach.
  • Next, clean and chop your Cucumber.
  • Evenly distribute your cucumber tov the salad.
  • Then, drain and rinse your garbanzo beans.
  • Add 1/4 cup of garbanzo beans to each container.
  • Next, Wash and Peel the outer layer of your carrots. I Used about 3 long carrots. 
  • Now that the outer layer is peeled, continue peeling the rest of the carrots into long strips.
  • Round them up into a circle and place them into each container.
  • Next, dice your tomatoes.
  •  Evenly distribute your Tomatoes to the Salad.
  • Top with 1 tablespoon of Feta Cheese.
  • The other side of the container will be filled with Chicken Salad.
  • Once the chicken is finished cooking, remove from Oven and let cool. 
  • To make your homemade chicken salad, you will need a food processor or blender. 
  • Before adding the chicken to the blender, cut each breast into large chunks.
  • Next, add the chunks to the processor or blender. 
  • Pulse the chicken until it becomes fine and shredded. 
  • Remove the chicken from the blender and add it to a bowl.
  • Add to the bowl:
    • Salt
    • Pepper
    • Garlic Powder
    • Onion Powder
    • Paprika
    • Cumin
  • Be sure to add these spices as needed.
  • Mix together the spices.
  • Next, add 1 cup of Non-Fat Greek Yogurt to your chicken. 
  • Mix the Greek Yogurt into the chicken. 
  • Taste test to see if the mix needs any more seasonings. 
  • Add 1/4 -1/2 cup of Chicken salad to the other side of each container.
  • When you go to eat, mix the chicken salad in with the regular salad, or use the Pita Chips to dip in. 

Enjoy! 

Macros

As always, these Macros are built for me and my weekly schedule. Due to Teacher Appreciation week the Macros are significantly lower than usual. Please adjust Macros as needed.

  • Calories: 987
  • Protein: 84g
  • Carbs: 99g
  • Fiber: 13g
  • Sugar: 28g
  • Fat: 29g
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