Hello! Welcome to one of your meal plan posts. If you're new here welcome! Before diving in we advise that you read our meal plan info post to map out your own nutritional needs and goals and the come back here to continue your meal plan journey!
Meal Plan Menu
Breakfast
Chicken & Apple Breakfast Sausage, Sweet Potato Hash-browns
and Sautéed Spinach with Goat Cheese
Lunch
Mushroom Ravioli, Roasted Mushrooms & Cherry Tomatoes,
Baked Shrimp, Green Bell Pepper Pesto and Arugula
Snack
Cinnamon & Tahini Chocolate Chip Muffins
Dinner
Chicken Bahn Mi Lettuce Wraps, Radishes, Pickled Slaw,
Jalapeños and Sriracha Mayo
Nutritional Information
Breakfast
Calories: 426
Carbohydrates: 38.5 grams
Protein: 29.6 grams
Fat: 18 grams
*Nutritional Values Have been rounded up in label
Lunch
Calories: 398
Carbohydrates: 43.7 grams
Protein: 31.4 grams
Fat: 12.4 grams
*Nutritional Values Have been rounded up in label
Snack
Calories: 335
Carbohydrates: 45.8 grams
Protein: 16.6 grams
Fat: 10 grams
*Nutritional Values Have been rounded up in label
Dinner
Calories: 280
Carbohydrates: 15.8 grams
Protein: 34 grams
Fat: 7.1 grams
*Nutritional Values Have been rounded up in label
Meal Plan Total
Calories: 1,439
Carbohydrates: 143.8 grams (approximately 40%)
Protein: 111.6 grams (approximately 31%)
Fat: 47.5 grams (approximately 29%)
Grocery List
Produce (Vegetables)
1 Green Bell Pepper
6 oz Shiitake Mushrooms
2 Medium Cucumbers
4 oz Radishes
1 Jalapeno
Produce (Fruits)
1 Apple
1 Lemon
1 Lime
12 oz Cherry Tomatoes
Produce (Herbs&Salads)
Sage
Thyme
Basil
Cilantro
Lemongrass stalk or Puree
8 oz Cole Slaw Mix
Butter Lettuce
12 oz Spinach
12 oz Arugula
Produce (Roots)
1 lb Sweet Potato
2 Shallots
3 Cloves Garlic
Poultry/Meats/Seafood
1 lb Ground Chicken
1 lb Boneless Skinless Chicken Breast
1 lb Medium Shrimp
Baking Aisle
Kodiak Chocolate Chip Muffin Mix
Flour
Brown Sugar
2 tbsp. Pine Nuts
Grains/Bread/Pasta
300 g (uncooked) Mushroom Ravioli
Coconut Aminos
Fish Sauce
Oyster Sauce
Chicken Broth
Seasonings
Unsalted Italian Seasoning
Onion Powder
Dried Oregano
Sweet Paprika
Fennel Seeds
Red Pepper Flakes
Nutmeg
Cinnamon
Dairy
4 Eggs
3 oz goat cheese
1/4 Cup Parmesan Cheese
1 tbsp Fairlife 2% Milk
Silk Protein Almond Cashew Milk
5.3 oz Full Fat Greek Yogurt
Miscellaneous
Olive Oil Spray
Olive Oil Mayo
White Vinegar
Sriracha
Tahini
Prep List
This is a guide for the most time efficient way to prep out your food on the day you chose to make it all!
1. Roast Bell Pepper
2. Boil Water for Ravioli
3. Prep/cut all vegetables
4. Marinate Bahn Mi Chicken
5. Ground Chicken Sausage-Form Patties
6. Boil Ravioli
7. Ground Chicken Sausage-Sear and Bake
8. Sauté Spinach
9. Roast Mushrooms and Tomatoes
10. Bake Shrimp
11. Sweet Potato Hash
12. Pickle Vegetables
13. Sriracha Mayo
14. Cook Bahn Mi Chicken - Sear and Bake
15. Bell Pepper Pesto
16. Muffins
17. Allow all food to cool, portion and pack up!
Portion List for daily prep
Breakfast-
Green Apple Chix Sausage, Sweet Potato Hash & Sautéed Spinach with Goat Cheese
1/4 of sausage patties
4 oz sweet potato (raw)
1/4 of an onion
3/4 oz goat cheese
3 oz spinach (raw)
Lunch -
Mushroom Ravioli, Red Bell Pepper Pest, Shrimp and Veg
75 g of mushroom ravioli (raw)
1 serving bell pepper sauce
3 oz of shrimp (cooked)
1/4 of tomato and mushroom mixture
1/4 cup arugula
Dinner -
Bahn Mi Chicken Lettuce Wraps
5 oz chicken breast
1/4 cup pickled cucumber
1.25 oz of pickled coleslaw mix
1 oz radishes
1 serving Sriracha mayo
butter lettuce
Snack -
Chocolate Chip, Cinnamon & Tahini Muffins
2 Muffins