Sunday Meal Prep for January 8th, 2017

Happy New Year! I’m back at it and ready to prepare awesome meal prep examples! Pending only my upcoming Jury Duty, I’ve got lots of food ideas in store for the next couple weeks. All that can be prepped of course! My New Year’s goal is to stick with simple meal prep strategies to inspire and help show meal prep does not have to be complicated. Let’s kick it off with the Sunday Meal Prep for January 8th, 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 9-13

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	PB Banana Berry Protein Smoothie	Berry Chia Protein Smoothie	PB Banana Berry Protein Smoothie	Berry Chia Protein Smoothie	PB Banana Berry Protein Smoothie
Lunch	Chicken Breast, Roasted Broccoli and Carrots	Chicken Breast, Roasted Broccoli and Carrots	Chicken Breast, Roasted Broccoli and Carrots	Chicken Breast, Roasted Broccoli and Carrots	Ground Turkey Lettuce Wraps
Dinner	Buffalo Chicken Quinoa Bake	Buffalo Chicken Quinoa Bake	Buffalo Chicken Quinoa Bake	Buffalo Chicken Quinoa Bake	Turkey Taco Salad
Snacks	Pear, Cashews	Pear, Celery & PB	Pear, Cashews	Celery & PB, Halo Top	Halo Top
Macro Totals	Cal: 1,673 C: 135 g F: 61 g P: 155 g	Cal: 1,708 C: 147 g F: 59 g P: 161 g	Cal: 1,673 C: 135 g F: 61 g P: 155 g	Cal: 1,680 C: 136 g F: 62 g P: 168 g	Cal: 1,581 C: 126 g F: 62 g P: 148 g

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

Completed on Sunday:

• Berry Protein Smoothie Packs for Monday-Friday breakfasts
• Chicken Breast with Roasted Broccoli & Carrots for Monday-Thursday lunches
• Buffalo Chicken Quinoa Bake for Monday-Thursday dinners

Supplies List (for one person):

Grocery:

• chicken breasts, 5-6 large breasts total (about 5 pounds – best purchased in bulk)
• whole fat greek yogurt, 1/2 cup (purchase a single serving size)
• parmesan cheese, shredded
• mozzarella cheese, shredded
• blue cheese crumbles (optional)
• eggs, 2
• frozen berries (strawberries, blueberries, raspberries), about 6 or 7 cups total
• vanilla protein powder
• dry white quinoa, 1 cup
• 14.5 ounce can of chicken broth

Pantry:

• Frank’s Red Hot Sauce
• peanut butter
• chia seeds
• tomato paste
• garlic powder
• coconut oil
• avocado oil/olive oil
• salt/pepper

Produce:

• bananas, 5
• baby spinach
• yellow onion
• celery, 4 stalks
• carrots, 8 large
• broccoli, 1 head

Snacks:

• Cashews
• Pears
• Celery & PB
• Halo Top Birthday Cake Ice Cream

Equipment/Tools:

• large skillet or dutch oven
• Kitchen scale
• 4-cup Pyrex bowls for lunches, and large Pyrex bowls
• rice cooker
• Nutribullet

During the Week:

Ground Turkey Lettuce Wraps for Friday lunch

Turkey Taco Salad for Friday Dinner

Sunday Meal Prep for January 8th, 2017:

1. [70 minutes] First, begin by preparing the Buffalo Chicken Quinoa Bake. This recipe takes approximately 1 hour and 10 minutes including cook time. While this dish cooking, you should get out the remaining 2 pounds of chicken breast and prepare a baking sheet with foil. You can lay the chicken out on the sheet to let it rest before cooking.  When the buffalo chicken bake is done, let it cool on a rack before storing in Pyrex containers.
2. [15 minutes] Preheat the oven to 425 degrees. Tenderize your chicken breasts, making them a bit thinner. Prepare your chicken breasts with salt, pepper, and cajun seasoning (lemon pepper or garlic and peppercorn are other good options). Sprinkle each seasoning on both sides of each breast. Leave room on the sheet pan to add broccoli and carrots later. Cook chicken in the oven for 10 minutes.
3. [40 minutes] During this time, cut the broccoli and carrots as pictured above and place in a mixing bowl. Add 2 tablespoons olive oil, 1/2 teaspoon garlic powder, 2 tablespoons grated parmesan cheese, and some sprinkles of salt and pepper. Toss to evenly coat all veggies. Remove chicken from the oven and add the carrots and broccoli in an even layer. Return to the oven for an additional 15-25 minutes, or until your chicken reaches 165 degrees internally. Check chicken temperature at 15 minutes, and continue to cook as needed. Let everything cool for a few minutes when it’s done while you move on to the next step.
4. [10 minutes] Prepare five smoothie packs based on the recipes for Berry Protein Smoothies. This week, I did 3 PB Banana Berry Smoothies and 2 Chia Berry Smoothies. Use Ziplocs or your preferred method. Place 1 banana and about 1.5 cups of fruit in each pack. These smoothie packs can easily be dumped in your Nutribullet later in the week. Add spinach and other extras when making the smoothie.
5. [5 minutes] Portion chicken and veggies into 4-cup Pyrex bowls or your preferred meal prep containers. Put them in the fridge when cool.

Total Active Time Estimate: 2 hours, 20 minutes

This Week’s Featured Recipes:

PB Banana Berry Protein Smoothie

Buffalo Chicken Quinoa Bake

Thanks for checking out the Sunday Meal Prep for January 8th, 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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