Whether you work from home, in an office, or spend time on the road, meal prepping makes your week so much easier. It’s nice to already have your meals planned, ready, and available asap. Such a time saver and money saver.
Last week, I filmed a meal prep tutorial showing you guys how I go about preparing my meal preps (when I meal prep.)
Today’s meal prep is gluten free, dairy free, moderate carb, and budget friendly! Next meal prep will be a vegan version.
You’ll need fifteen containers for three meals for five days. I don’t like to make meals for the weekend because that’s when I like to cook, grab a bite to eat somewhere, or not feel “planned.” I just ordered three sets of five glass containers to replace these temporary ones. It doesn’t matter what the container looks like or how pricey it is, anything will work 😊
What’s on the menu?
Breakfast: Protein pancakes, egg cups with turkey sausage, and fresh fruit.
Lunch: Grilled chicken, roasted carrots, romaine lettuce, and cashews.
Dinner: Spaghetti squash with a pepper and turkey tomato sauce.
Dessert: Dark chocolate & cashews
This is just a guide to show you the process of meal prepping. You can sit down and create your own menu, and make all the changes you’d like! I’d love to see your meal prep creations. Add more protein, carbs, fiber, or anything you need to fit your preference.
1 dozen eggs + 3 // ground turkey sausage // almond milk // pancake mix // protein powder // fresh fruit
**you can customize the egg cups by adding cheeses, vegetables, or whatever you wish!
2-3 cups of carrots // 1.5 lbs chicken breast // romaine // cashews // marinade
**you can choose any vegetables to roast, any type of lettuce if you don’t like romaine and your favorite marinade.
If you want to make a homemade marinade, my go-to is 3 tbsps honey, 1/4 cup low sodium/gluten free soy sauce , 2 tsp garlic powder, 2 tsp onion powder, 1 tsp black pepper, 1 tsp ground mustard, and 1 tsp apple cider vinegar.
low sugar pasta sauce// 1 lb of ground turkey// peppers// 2 spaghetti squash
**you can replace the squash with your choice of pasta, leave the meat out if you want it to be vegan, and add extra vegetables of your choice.
apple // yogurt
**if you’d like a high protein snack, get Greek yogurt, and if you want to lower the sugar, go for celery and peanut butter instead of the apple.
Dark chocolate // cashews
**Sometimes, I’ll buy the individually wrapped dark chocolate, but you can get any kind you want! If you’re not a dark chocolate person, find a 100-calorie ice cream bar with moderate sugar to have each night after dinner.
Things I always cook with: garlic powder, onion powder, salt, pepper, avocado oil, low sodium soy sauce, apple cider vinegar.
I spent a total of $66 for the week.
If you’re looking for the same reusable Ziploc bags I use, here is the link!
If you’re interested in the reusable grocery produce net bags I use, here is the link!
These egg cups are so good!
The breakfast was my favorite. I drizzled syrup on top of the pancakes and egg cups!
If you’re a vegetarian, swap the chicken for tempeh, tofu, or black bean burgers.
I love roasted carrots as a carb source! You can use sweet potatoes, zucchini, or something else if you wish!
I meant to make chicken lettuce wraps, but they ended up being salads all week long. If you want to see how I ate these meals all week, check out my recap post.
Spaghetti squash is so filling and a delicious carb source! If you don’t like tomato sauce, add oil, parm, and garlic! That’s another fun combo.
I’ll never skip dessert, ever!
All of the macro information is included in the video!
Don’t forget to let me know what you’d like to see next!
Questions for you!
- Which meal prep would you like to see next?
- What kinds of foods do you like to eat?
- Are you a weekly meal prepper?