Sunday Meal Prep for January 15th, 2017

Need some prep ideas? I’ve got you covered. That’s pretty much the purpose of Project Meal Plan. This week breakfast and lunch prep is pretty much TOTALLY taken care of. Dinner is *mostly* prepped, and will just require cooking your pre-cut veggies for roasting. Snack on course: Siggi’s Greek Yogurt, because it’s been on my mind lately. I always keep plain Greek yogurt around because of the versatility, but the little cups are a perfect touch of sweetness to your day. Here’s the Sunday Meal Prep for January 15th, 2017.

Planning Goals: 1,700 calories a day, made up of 30% carbohydrates, 35% fat, and 35% protein (MyFitnessPal says this equals approximately 127g of carbohydrates, 66g of fat, and 149g of protein).

1) Reduce costs and food waste
2) Save time during busy week days
3) Help provide simple strategies, examples and meal preparation steps that are beneficial to almost anyone
4) Have healthy choices planned, prepared and available to reduce impulse eating

Meal Plan for January 16-20

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	Chicken Sausage Breakfast Burrito	Chicken Sausage Breakfast Burrito	Chicken Sausage Breakfast Burrito	Chicken Sausage Breakfast Burrito	Chicken Sausage Breakfast Burrito
Lunch	Mexican Quinoa Chicken Lunch Bowl	Mexican Quinoa Chicken Lunch Bowl	Mexican Quinoa Chicken Lunch Bowl	Mexican Quinoa Chicken Lunch Bowl	Buffalo Chicken Salad
Dinner	Turkey Meatballs, Sauce, Roasted Veggies	Turkey Meatballs, Sauce, Roasted Veggies	Turkey Meatballs, Sauce, Roasted Veggies	Buffalo Chicken Salad	Thin Crust Pizza
Snacks	Siggi's Greek Yogurt, Protein Shake	Protein Shake, Cashews	Siggi's Greek Yogurt, Cashews	Apple & PB
Macro Totals	Cal: 1,665 C: 131 g F: 58 g P: 158 g	Cal: 1,655 C: 128 g F: 63 g P: 150 g	Cal: 1,665 C: 135 g F: 68 g P: 133 g	Cal: 1,662 C: 126 g F: 62 g P: 157 g	Cal: 1,545 C: 117 g F: 62 g P: 132 g

See more detail on Project Meal Plan’s My Fitness Pal account.

Finished on Sunday:

• Freezer Friendly Breakfast Burritos for Monday-Friday breakfasts
• Mexican Quinoa Chicken Lunch Bowls for Monday-Thursday lunch
• Spicy Baked Turkey Meatballs for Monday-Wednesday dinner
• Prepped & cut veggies for Monday-Wednesday dinner

Supplies List (for one person Sunday prep):

Grocery:

• ground breakfast meat, 16 ounces (I use Isernio’s Italian Ground Chicken sausage)
• boneless skinless chicken breasts, 3 large
• eggs
• shredded cheddar cheese, 1 cup or more
• grated parmesan cheese, 1/4 cup
• Ole Whole Wheat Tortilla Wraps
• dry white quinoa, 1 cup
• chicken broth, 1 cup
• fire-roasted tomatoes, 14.5 ounce can
• black beans, 14.5 ounce can
• red pasta or marina sauce, 1 jar
• veggies for roasting (examples are: carrots, broccoli, sweet potatoes, cauliflower, zucchini, etc.)

Produce:

• green pepper, 1
• avocados, 1-2 (and other optional salad toppings)
• yellow onion, 1
• mixed greens, your choice
• jalapeños, 3-4

Pantry:

• garlic powder
• minced garlic
• ground cumin
• Trader Joe’s Smoke Seasoning Blend (or smoked paprika)
• chili powder
• salt/pepper
• olive oil or avocado oil

Snacks:

• Siggi’s Greek Yogurt
• Apples & PB
• Cashews
• Protein Shake

Equipment/Tools:

• large skillet
• Kitchen scale
• aluminum foil
• high-heat rubber spatula
• 4-cup Pyrex bowls for lunches, and large Pyrex bowls

During the Week Ideas:

Buffalo Chicken Taco Salad by Peas and Crayons – Thursday dinner & Friday lunch (double the chicken for two good servings)

Thin Crust Pizza – Eating Out for Friday dinner

Sunday Meal Prep for January 15th, 2017:

1. [10 minutes] Start with the Spicy Baked Turkey Meatballs and go through step 2 of the recipe. Store the meatball mixture in the fridge while you continue with meal prep.
2. [45 minutes] Next, work on the Mexican Quinoa Chicken Salad Lunch Bowls. While both the chicken and quinoa are cooking, it’s a good time to start prepping veggies for the burritos coming up next (1 green pepper diced, 1/2 yellow onion diced). Follow all directions for the bowls and store in 4 airtight containers.
3. [40 minutes] Freezer Friendly Breakfast Burritos are up next. Follow the recipe to make your burritos.
4. [30 minutes] Return to the meatballs. Continue the recipe.
5. [15 minutes] While the meatballs are cooking, prep your veggies that will be roasted in separate batches for the next three days. Alternatively, you can cook them after the meatballs are done. Check out this Vegetable Oven Roasting Chart for roasting times and preparation methods depending on the veggie you choose (example: mushrooms & zucchini). Portion them out ahead or store together in airtight containers. Store meatballs in a Ziploc or airtight container.
6. [15 minutes] Clean up time.

Total Active Time Estimate: 2 hours 35 minutes

Some of this week’s recipes:

Make-Ahead Freezer Friendly Breakfast Burritos

Spicy Baked Turkey Spinach Meatballs

Thanks for checking out the Sunday Meal Prep for January 15th, 2017. Any feedback is appreciated so I can improve the Sunday Meal Prep posts every week. Tag @projectmealplan on social media if you meal prep! I’d love to see what you’ve created! And follow me on Pinterest for meal inspiration every single day 🙂

– Danielle

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