Meal Prep Plan Week 3

I’m so excited to share a new meal prepping plan for those of you interested in meal prepping and wanting some more variety! I seriously love all of the meals on this meal plan! I think my favorites are the spicy cilantro chicken and the spicy fish taco bowl. I found these two healthy recipes on Pinterest and now I’m obsessed! You can find the recipes with my own cooking directions to these two meals here.

I highly encourage anyone trying to eat healthier and/or wanting to try out meal prepping to check out these meal plans! There are three different plans so far! You can follow each of them each week exactly as they are or you you can definitely pick and choose what meals and snacks you personally like and put your own meals together.

Feel free to comment on your thoughts, experiences, suggestions, etc! Also, don’t forget to post your meal prep photos on Twitter and Instagram as well as sharing this blog post on Facebook! Make sure to tag me on Twitter: @jacklyn_barrera & Instagram: @jacklyn_christine . I’ll be sure to post your meal prep photos on my Inspired Meal Preppers page!

You can find all three meal plans here!

Happy Prepping!!!

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Jackie’s Meal Plan Week 3

 Monday   Tuesday  Wednesday  Thursday  Friday
Breakfast 1 toasted whole wheat English muffin with 1 turkey sausage patty, 1 cup strawberries and either 8 oz of 100% orange juice, skim milk or almond milk. 2 slices whole wheat toast w/ almond butter and banana slices, and Greek Yogurt 1 toasted whole wheat English muffin with 1 turkey sausage patty, 1 cup strawberries and either 8 oz of 100% orange juice, skim milk or almond milk. 2 slices whole wheat toast w/ almond butter and banana slices, and Greek Yogurt 1 toasted whole wheat English muffin with 1 turkey sausage patty, 1 cup strawberries and either 8 oz of 100% orange juice, skim milk or almond milk.
Snack 1 ½ cup trail mix 6 strawberries and 1 orange 6 cucumber slices & 8 baby carrots ½ cup trail mix 6 cucumber slices & 8 baby carrots
Lunch Fish Taco Bowl (From bottom to top): Brown rice, sautéed corn & red pepper mix, black beans, and cooked tilapia. Top with a couple of avocado slices Greek Salad: Spring mix, blueberries, low-fat feta cheese, cucumber slices, tomatoes and homemade Greek dressing. Greek dressing: olive oil, red wine vinegar, lemon juice, dried oregano, onion powder Cilantro Lime Chicken: spicy chicken breast chunks, limejuice, and cilantro. With brown rice and black beans Greek Salad: Spring mix, blueberries, low-fat feta cheese, cucumber slices, tomatoes and homemade Greek dressing. Greek dressing: olive oil, red wine vinegar, lemon juice, dried oregano, onion powder Cilantro Lime Chicken: spicy chicken breast chunks, lime juice, and cilantro. With brown rice and black beans
Snack 2 1 Apple with ¼ cup PB&Y Dip.PB&Y (all natural PB, low-fat vanilla Yogurt, and a pinch of cinnamon) ½ cup cheese cubes & a handful of whole-grain crackers 1 Apple with ¼ cup PB&Y Dip.PB&Y (all natural PB, low-fat vanilla Yogurt, and a pinch of cinnamon) ½ cup cheese cubes & a handful of whole-grain crackers 6 strawberries & 1 Orange
Dinner Cilantro Lime Chicken: spicy chicken breast chunks, limejuice, and cilantro. With brown rice and black beans Whole wheat penne pasta with no sugar added tomato sauce, cooked turkey sausage slices, and green beans Fish Taco Bowl (From bottom to top): Brown rice, sautéed corn & red pepper mix, black beans, and cooked tilapia. Top with a couple of avocado slices Whole wheat penne pasta with no sugar added tomato sauce, cooked turkey sausage slices, and green beans Fish Taco Bowl (From bottom to top): Brown rice, sautéed corn & red pepper mix, black beans, and cooked tilapia. Top with a couple of avocado slices

 

Sample Grocery List

Strawberries 1 Red pepper 1 container of All Natural Vanilla Yogurt Skim Milk or Almond Milk
Oranges 1 can corn Bag of Frozen Chicken Breast Greek Yogurt cups
Blueberries Fresh cilantro Bag of Frozen Tilapia Container of Crumbled low-fat Feta Cheese
Apples 100% orange juice 1 box whole-grain crackers Bag of String Cheese (individually wrapped)
Bananas 100% whole wheat English Muffins Trail mix 2% Shredded Cheddar Cheese
A bag of Spring mix 100% Whole wheat Bread All Natural Peanut Butter (only ingredient is peanuts) Low-fat cheese cubes
A bag of baby carrots Brown Rice Jar of almond butter 1 Can of whole peeled, 1 can crushed, 1 can diced tomatoes
Tomatoes Turkey Sausage Patties Lime Juice Lemon Juice
1 Cucumber Turkey Sausage link 2 Cans of Black Beans (some cans have spices and has more flavor) Chili Powder, Ground Cumin, and Cayenne Pepper (seasoning shakers)
Avocados Whole Wheat penne Frozen Green Beans Red Wine Vinegar
Oregano (seasoning shaker) Whole Grain Crackers Olive Oil Ground Cinnamon

Cooking Tips

Typically for the week I cook the following:

  • 2 tilapia filets
  • 2 cups brown rice
  • ½ lb whole wheat spaghetti
  • ½ turkey sausage link
  • 1 cup green beans
  • 2 cans of black beans
  • 1 can of corn
  • 4 chicken breasts or 1.5 lbs of chicken

*I would prepare all of this food and portion it all out into your containers first before preparing the other meals because you may have enough food for more than the days I have listed on the meal plan.

  • I prepare my breakfast each morning.
  • I season the chicken and tilapia with a mixture of 3 spices to add some kick to it: cayenne pepper, ground cumin powder, and chili powder.
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One thought on “Meal Prep Plan Week 3

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