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Sample week meal prep guide

For two people, or one person with extra leftovers.

Monday

Breakfast: 2 egg muffins with dandelion greens (Recipe HERE)

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A post shared by Anna Brown (@nutritionsqueezed) on Apr 28, 2018 at 5:37am PDT

Lunch: Greek Mason Jar salad (Recipe HERE)

Dinner: Whole roasted chicken with roasted broccoli and sweet potatoes (Recipe HERE)

Tuesday

Breakfast: Banana walnut oatmeal muffins with 1 tbsp. nut butter (Recipe HERE)

Lunch: Arugula salad with leftover chicken, 1/2 avocado, olive oil, salt and pepper

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A post shared by Anna Brown (@nutritionsqueezed) on Oct 12, 2017 at 9:50am PDT

Dinner: Sweet potato and black bean power bowl (Recipe HERE)

Wednesday

Midweek meal prep: Bake salmon, roast cauliflower, cook asparagus and fennel and cook wild rice.

\"PHOTO:
Anna Brown/Nutrition Squeezed
PHOTO: Anna Brown of Nutrition Squeezed shares her meal prep tips.
>

Breakfast: 2 egg muffins

Lunch: Greek mason jar salad

Dinner: Herb-baked salmon with whole roasted turmeric cauliflower and wild rice (Recipe HERE)

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A post shared by Anna Brown (@nutritionsqueezed) on Nov 7, 2018 at 3:04pm PST

Thursday

Breakfast: Banana walnut oatmeal muffin with 1 tbsp. nut butter

Lunch: Arugula salad with fennel, leftover salmon and Parmesan cheese

Dinner: Buddha bowl with cauliflower, asparagus, wild rice, arugula and 1/2 avocado, drizzle with olive oil, salt and pepper

Friday

Breakfast: Banana walnut oatmeal muffin with 1 tbsp. nut butter

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A post shared by Anna Brown (@nutritionsqueezed) on Nov 5, 2018 at 5:39am PST

Lunch: Greek mason jar salad

Dinner: Out!

Grocery list

Produce:
3 ripe bananas
1 bunch of dandelion greens (or spinach)
4 large sweet potatoes
1 yellow onion
2 carrots
1 red pepper
10 Crimini/baby bella mushrooms (or one pint container)
1 lemon
1 large container of arugula (or preferred green)
3 heads of romaine lettuce
3 heads of broccoli
1 head of cauliflower
1 bunch of asparagus
1 fennel bulb
3 avocadoes
1 cucumber
1 clamshell of cherry tomatoes
1 head of garlic
1 bunch of dill

Meat and dairy:
2 lbs salmon
1 whole chicken (about 4lbs)
Dozen eggs
6oz feta cheese
Milk of choice
Shredded cheese of choice

Pantry:
2 cups of quinoa
1 bag of quick cook wild rice
2 cups of oats
1 can of black beans
1 can chickpeas
1 can of kalamata olives
Dijon mustard
Small bag of walnuts
1 jar of nut butter of choice

Pantry essentials: (purchase if not already on hand)
Maple syrup
Vanilla extract
Baking Powder
Baking soda
Salt
Pumpkin spice
Turmeric
Taragon
Thyme
Chia seeds
Flax seeds
Olive oil/Avocado oil
Vinegar
Mayonnaise

Additional meal prep recipes

Roasted broccoli: Wash and cut broccoli into florets. Drizzle with olive oil, salt and pepper. Roast on a baking sheet for about 30 minutes, tossing once

Roasted sweet potatoes: Wash and dice sweet potatoes into 1-inch cubes. Drizzle with olive oil, salt, pepper and any other spices (I like turmeric or rosemary). Roast on a baking sheet for about 40 minutes, tossing once

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A post shared by Anna Brown (@nutritionsqueezed) on Nov 11, 2018 at 6:50am PST

Roasted asparagus and fennel: Wash and trim asparagus. Wash and cut fennel bulb into half-inch sections. Lay all out on a parchment-lined baking sheet. Drizzle with olive oil, salt and pepper. Bake at 400 degrees for 30 minutes, tossing once

Herbs de Provence baked salmon: Wash and dry salmon. Lay on a parchment-lined baking sheet. Drizzle with olive oil, salt, pepper and herbs de Provence. Bake at 400 degrees for about 20 minutes, until done.

Editor's note: This story was originally published on December 26, 2018.

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