Meal Prep Menu: 2022 Week 20

Meal Prep Menu: 2022 Week 20

NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day.  Please make sure to calculate your macros HERE and then adjust the menu items’ portion sizes as needed. 



This week’s meal prep menu recipes:

Don’t forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too! 

How to customize:

  • Sausage and Hashbrown Casserole
    • Swap the sausages for a plant-based version and the eggs/egg whites for Just Egg to make this vegan. 
    • Any kind of sausage can be used. 
    • Feel free to use all eggs instead of eggs and egg whites. Do not use all egg whites or it will be rubbery. 
    • Any veggies can be added in. You can also add in cheese. 
  • IP Beef Barbacoa 
    • Swap the beef for plant-based beef and beef broth for veggie broth to make this vegan. 
    • The beef can be subbed with chicken. 
    • Swapped the quinoa for rice, if desired. 
  • Gazpacho
    • This recipe is vegan. 
  • No-Bake Sheet Pan Energy Bars
    • This recipe is vegan and can mostly not be altered. 
    • You can sub the cocoa chips for chocolate chips and the coconut for oats if desired. 

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]


How to alter the macros:

  • Sausage and Hashbrown Casserole
    • Increase the carbs by adding more potatoes or serving with a side of fruit. 
    • Add more egg whites to increase the protein.
  • IP Beef Barbacoa 
    • Reduce the fat by using chicken in place of beef or a leaner cut of beef. 
  • Gazpacho
    • Reduce the fat by using half the oil and adding vegetable broth for the other half. 
    • Serve with chicken or shrimp for extra protein. 
    • This can be finished off with croutons for extra carbs. 
  • No Bake Sheet Pan Energy Bars
    • I recommend making these 16-24 bars instead of 12. This will lower all macros. 


*Please note that any changes to ingredients will alter the macros on each recipe. 

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