Meal Prep Menu: 2022 Week 36

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 recipes:

• Portobello Mushroom & Feta Egg Cups
• Cajun Dirty Rice & Shrimp 
• Taco Meatballs 
• Homemade Pop-Tarts 

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:

• Portobello Mushroom & Feta Egg Cups
  • Make this recipe vegan by using JustEgg, and plant-based bacon and cheese.
  • The bacon is optional. You could swap it for beans, ground turkey, chicken, etc. 
  • The feta can be subbed with any cheese. 
• Cajun Dirty Rice & Shrimp 
  • Make a vegan version of this recipe by using dairy-free butter, vegetable stock, ground plant-based meat, and tofu in place of the shrimp. 
  • Chicken or turkey can replace the ground beef and/or shrimp. 
  • Beans can be added as a protein source. 
  • Use any rice you have available. 
• Taco Meatballs 
  • Use plant-based beef, JustEgg, and dairy-free cheese to make this recipe vegan-friendly. 
  • The ground chicken can be subbed with beef or turkey. 
  • The Paleo Powder can be swapped for ground oats or breadcrumbs. 
• Homemade Pop-Tarts 
  • Any pie crust can be used in this recipe. 
  • Leave off the hard-boiled eggs for a vegan meal. 
  • Store-bought jam can replace homemade. 
  • Use any sugar you'd like. 
  • The peanut butter can be subbed with nut or seed butter of choice. 

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:

• Portobello Mushroom & Feta Egg Cups
  • Reduce the fat and increase the protein by using half eggs and half egg whites. 
  • The carbs can be increased by serving with half fruit and half roasted potatoes. 
• Cajun Dirty Rice & Shrimp 
  • Increase the protein by adding more shrimp or chicken. 
• Taco Meatballs 
  • Reduce the fat and increase the carbs by using regular breadcrumbs in place of the Paleo Powder. 
• Homemade Pop-Tarts 
  • Increase the protein and reduce the fat by swapping the hard-boiled eggs for Greek Yogurt. 

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