Meal Prep For the Weekend

Everyone loves the weekend. We wait and work all week long to enjoy time with the family and friends. Most of the time this revolves around food for most of us. This, in some cases, tends to throw us off our goal of eating whole foods and keeping to a good health regimen. Well, we are very aware of this and decided to put together a weekend prep for everyone that is tasty, fun, and easy to prep. This weekend prep contains dishes like tacos and burgers for example, except we are planning ahead and not only making it convenient for us but also healthy. Im excited! Lets get started!

What day to start

The weekend technically starts Friday. Most folks work Fridays and already have lunch prepared or planned ahead. If you don't, just make an extra dish or two from here and you’ll be alright. We suggest you get it completed by Thursday. Why Thursday you might ask? It is because Fridays are typically spent relaxing (after work of course) or hanging out with friends and family and you're probably not going to use that tie to prepare for your weekend.

The Goal

The goal to this weekend prep is to eat good and stay on track while enjoying “weekend style” foods that are yummy and wholesome. Another goal to shoot for is to avoid saying “Wow, how can I erase all the calories I ate this weekend?” on Sunday night!

What’s included

Weekends are different for everyone. Some stay indoors to catch up on things, others are out and about. Either way, we have prepared 2 different style meals that are easy to make at home or take on the go. You’ll have your choice of 3 breakfast options, 3 lunch, and 3 dinners. Enough to switch and swap for an entire month! Let’s dive in and see what’s on the menu!

 

Breakfast

• Chocolate Berry Smoothie (On the go)
• Poppin’ Protein Pancake Mix
• Dairy Free Cheese Omelette

Lunch

• Chicken Cabbage Wraps (On the go)
• Juicy Turkey Burgers
• Flank Steak n Feta Yams

Dinner

• Low Carb Turkey Meatballs
• Flank n Zucchini Wedges
• Turkey Cabbage Tacos

 

Breakfast Meal Prep

Chocolate Berry Smoothie

These chocolate berry smoothies are packed with protein and antioxidants to get your morning started right, even if you're on the go.

Ingredients

• 2 glass or plastic freezer safe jars w/ lids
• small bag frozen berries
• 1 banana cut in half, then sliced
• chocolate protein powder
• 2 tablespoon flax seed, milled (using half per smoothie)
• 1 cup nonfat plain greek yogurt (using half per smoothie)
• 2 cups water (one per smoothie) 

Fill jars ¾ way with frozen berries then top with half of the banana slices. Seal with lids and pop in freezer where it is clearly visible. In two separate baggies or small containers with lids, throw 1 scoop protein powder, and 1 tablespoon milled flax seed.

Saturday and/or Sunday morning, take contents of one jar and one baggie/containers of protein and flax, toss into blender. Throw half cup greek yogurt and half cup water. Blend. Add water until it reaches your preferred consistency. Enjoy!

Approx

Calories 375 per smoothie

Fat: 10.5g

Carbs: 62g

Protein: 36g

 

Delicious Protein Pancake Mix

I love pancakes. Period. So when I’m sticking to a meal plan, I’ll make these on the weekends to stay on track.

Ingredients

• 1 scoop protein powder
• 2 teaspoon baking powder
• ⅓ cup oatmeal powder (instructions below)
• 3 egg whites
• ½ banana
• 1 teaspoon non-fat plain greek yogurt

Place dry ingredient in a baggie. This will make your dry pancake mix. Store for future use. (For the oatmeal powder, throw ⅓ cup dry old fashioned oatmeal in a food processor or blender until it forms into a powder)

To make batter, throw all dry ingredients into a large bowl. Add egg whites, banana, and greek yogurt. With fork, mash banana, then mix all ingredients together to your desired consistency.

Make pancakes by placing no more than 2 tablespoons of the batter into the pan sprayed with coconut oil or any other oil spray. Cook no more than 45 secs - 1 min, per side, then flip. Continue until batter is complete. Add fresh berries on top!

(Waldens zero calorie Marshmallow Dip show in photo)

Approx

Calories 330

Fat: 3g

Carbs: 35g

Protein: 38g

For entire batter

 

Dairy Free Spinach Omelette

A protein packed morning on a weekend will give you the energy you need to take on your day. Let’s put this meal together shall we?

Ingredients

• 4 egg whites
• 6 grape tomatoes
• ¼ cup pre-washed baby spinach
• 2 tablespoon vegan cheddar cheese spread

In a two parted or single container, place 4 whole uncooked eggs on one side then grape tomatoes, spinach, and cheese on the other side. Close container and place in fridge where it is visible. When ready to make, preheat sprayed pan. Place egg whites, grape tomatoes cut in half, and spinach into pan. Cook until egg whites are somewhat firm. Sprinkle vegan cheese and flip omelette if necessary or cover to cook fully. Enjoy!

Approx

Calories 169

Fat: 6.4g

Carbs: 6.4g

Protein: 14.4g

 

Lunch Meal Prep

Chicken Cabbage Wraps

Lunch on the go doesn't have to be bland. Make this grilled chicken cabbage wrap with cilantro, lime, agave to pack protein but low carbs for your day.

Ingredients

• 2 low carb wraps
• 2 chicken breasts (6 oz each preferred if possible)
• 1 cup red cabbage chopped (split into both wraps)
• ½ tablespoon agave
• ½ cup spinach (split into both wraps)
• ½ lime juiced (save lime zest)
• ¼ cup cilantro chopped
• 1 teaspoon red pepper flakes
• salt + pepper

 

In a bowl, mix chopped cabbage, lime juice, agave, lime zest, chopped cilantro, pepper flakes, and a hint of salt and pepper. Toss and let sit.

For the chicken, use a meat tenderizer to soften. Season with salt and pepper. Using a pan, or even better an iron grill pan, spray with coconut oil or oil spray. Heat to medium-high. Place chicken on pan and cook approx 5-7 mins each side. Cover if necessary and cook internally to 165F. Use a meat thermometer to check temp. Overcooking is what leads most chicken to dry out after one day. Let chicken cool.

Once chicken cools, cut into strips. Lay out wrap, place ¼ cup spinach, red cabbage slaw (drained of liquids as much as possible), then chicken. Wrap then cut in the middle, diagonally. Place in container. Store in refrigerator where it is visible. Makes 2 wraps.

Approx

Calories 350

Fat: 10g

Carbs: 28g

Protein: 54g

Per wrap

 

Juicy Turkey Burgers

The words Juicy and Turkey Burgers dont usually go together in the same sentence but by adding quality greek, we can make these babies tender and moist. Let’s do it.

Ingredients

• 1 - 20oz package Jennie-O Ground Turkey 93/7
• 2 tablespoon dijon mustard
• 2 teaspoon soy sauce
• 1 tablespoon non-fat plain greek yogurt
• salt + pepper
• 1 whole hass avocado (use 1 quarter)
• 1 white onion cut into rings
• 1 head of bibb lettuce

 

In a large bowl mix the entire package of ground turkey, mustard, soy sauce, greek yogurt and salt and pepper. Make sure the patties are no more than ½ inch thick. Use your thumb to push down slightly in the center of the pattie to create indentation. This prevents the burger from turning into a ball when cooked. Using a pan, or cast iron grill pan, heat to medium (not too hot). Place no more than 2 burgers on the pan. Cook about 8 mins each side then cover until internal temp reads 165F. Use bib lettuce as a bun. Top with quarter hass avocado, white onion, and your choice of veggies. Freeze leftovers raw or cooked for future preps. This makes 5, 4oz patties.

Approx

Calories 276

Fat: 13g

Carbs: 19g

Protein: 25g

Per burger

 

Flank Steak n Feta Yams

Meat and potatoes. That’s what it’s all about. Here we have an easy marinade and a yummy yam. Marinate steak in advance for full flavor.

Ingredients

• 4 oz flank steaks (save second marinated flank for next recipe)
• 1 small yam (sweet potato) about ½ cup
• ¼ cup quality feta cheese
• ¼ cup soy sauce (marinade)
• 1 tablespoon olive oil (marinade)
• 2 garlic cloves chopped (marinade)
• salt + pepper (marinade)
• ¼ cup green onions chopped (topping)

 

Place steak in bag or shallow container. Add soy sauce, olive oil, garlic, salt and pepper on to the steak. Let marinate for 24 hr or no less than 2 hours. Wash yams, poke holes with a fork all around it. Bake for 50 mins at 450F. Take out when complete, let cool. On a cast iron grill pan or any skillet, heat to medium high. Place steak on pan, cook about 4-5 mins each side for medium. Cook longer for well done or until internal temp reads 160F. Remove from pan when done, let sit 5-10 mins before cutting to retain juices. Serve yam slit on top with feta sprinkled on top with green onions. Yams are good in fridge for up to 4-5 days.

Approx

Calories 434

Fat: 18g

Carbs: 28g

Protein: 40g

 

Dinner Meal Prep

Low Carb Turkey Meatballs

With flavors of oregano and marinara, you can’t even tell these are made of turkey.Greek yogurt keeps them moist. Let’s dig in.

Ingredients

• 6 oz ground turkey
• 1 teaspoon nonfat plain greek yogurt
• 2 garlic cloves minced
• ¼ cup minced white onion
• ½ tablespoon dried oregano
• 1 egg white
• 1 teaspoon ketchup
• ¼ chopped cilantro
• salt + pepper

 

Mix all ingredients in a bowl. Break up into 6 pieces and roll into the meatballs. Turn skillet on medium heat, spray with oil. Keep turning to avoid burning. Cook about 10 mins. Remove from heat, let sit. Meatballs are good in the freezer for -2 weeks or more cooked or raw. Serve warm with marinara on poured over. Sprinkle with chopped cilantro. Yummo.

Approx

Calories 385

Fat: 18g

Carbs: 14g

Protein: 38g

 

Flank n Zucchini Wedges

Using the same steak marinade, you can enjoy this dinner with baked zucchini wedges dredged with panko bread crumbs.

 

• 4 oz flank steak (remainder of previous steak recipe)
• 1 zucchini rinsed, cut in quarters, then halved
• ⅓ cup panko bread crumbs
• 1 egg white
• 1 teaspoon garlic powder
• salt+ pepper

 

Cook steak on an iron skillet or any available skillet. Cook to your desire. Pre-heat oven to 425F. For the zucchini, place egg whites in a shallow container, and bread crumbs in another. Add garlic powder, salt, and pepper to bread crumbs. Dip zucchini into eggs, then crumbs. Place on a baking sheet lined with parchment paper. Bake for 20 mins. Mmm, crispy!

Approx

Calories 385

Fat: 18g

Carbs: 14g

Protein: 41g

 

Turkey Cabbage Tacos

Using the red cabbage slaw recipe from the wraps, these tacos are exploding with flavor and you get to cut the carbs by using romaine leaves for taco shells. Vamonos!

 

Ingredients

• 4oz ground turkey
• 1 teaspoon chili powder
• salt + pepper
• whole romaine lettuce
• red cabbage slaw (recipe from chicken wraps)
• ¼ hass avocado cubed

 

Heat skillet to medium-high heat. Season turkey with salt, pepper, and chili powder. Add ground turkey, cook for about ten minutes until fully cooked. Tear and wash 3-4 leaves off the romaine head. Spoon turkey onto every lettuce leaf, then top with red cabbage slaw, and cubed avocado.

Approx

Calories 230

Fat: 8g

Carbs: 16g

Protein: 22g

 

Weekend Meal Prep Grocery List

• avocado
• spinach
• white onion
• grape tomatoes
• zucchini (2)
• cilantro
• parsley
• red cabbage
• vegan shredded cheddar cheese
• romaine lettuce
• green onions
• bananas
• yams 2 medium (sweet potatoes)
• low carb wraps
• dozen eggs
• feta cheese
• nonfat plain greek yogurt

 

• chicken breast (2)
• flank steak 8oz
• ground turkey (Jennie-O, 20oz package)
• small bag frozen mixed berries

 

• old fashioned oats
• baking powder
• milled flax seed
• chocolate whey protein powder
• marinara
• chili powder
• dried oregano
• low sodium soy sauce
• dijon mustard
• extra virgin olive oil

 

Going out on the weekends can get tough especially with food options. Here are a couple of tips I’ve used over time to help steer myself to better options while enjoying time out with friends and family.