You probably know it’s the week before Thanksgiving… I was thinking about it, and I came to the following conclusion: Even though it’s a short week, preparing ahead is still the BEST method. I’m sure that your Wednesday will be filled with grocery shopping, Thanksgiving Day planning, and of course, the prep! The last thing you might be thinking about is what to eat on the day every grocery store is the most busy it could possibly be. So instead of resorting to something quick and unhealthy this week as you prep for Thanksgiving – make it all this Sunday! Everything will be just a little less stressful on Thanksgiving. Here’s a short Sunday Meal Prep for November 20th, 2016!
I didn’t plan anything for Thursday or Friday this week for obvious reasons. You should be enjoying all kinds of amazing leftovers on those days! We all know the classic turkey-stuffing-cranberry sauce sandwich (Uhm, I would eat this for breakfast, lunch and dinner after Thanksgiving!!). But I understand if some of you are sick of the same old go-to. Fortunately, Personal Creations has come up with a guide for all those Thanksgiving leftovers! It’s called Thanksgiving Leftovers: 25 Recipes to Make a Brand New Meal. I am seriously loving the infographics with ideas for every leftover dish! Happy Thanksgiving!
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 November 21-25
C: 148 g
F: 63 g
P: 144 g
C: 134 g
F: 55 g
P: 156 g
C: 128 g
F: 62 g
P: 149 g
|Breakfast||Pumpkin Greek Yogurt Pancakes, Turkey Bacon||Pumpkin Greek Yogurt Pancakes, Turkey Bacon||Pumpkin Greek Yogurt Pancakes, Turkey Bacon||Happy Thanksgiving!||Leftovers|
|Lunch||Braised Chicken Thighs, Roasted Mushrooms & Asparagus||Braised Chicken Thighs, Roasted Mushrooms & Asparagus||Braised Chicken Thighs, Roasted Mushrooms & Asparagus||Leftovers|
|Dinner||Green Bean Turkey Skillet, & BBQ Black Bean Sweet Potatoes||Green Bean Turkey Skillet, & BBQ Black Bean Sweet Potatoes||Green Bean Turkey Skillet, & BBQ Black Bean Sweet Potatoes||Leftovers|
|Snacks||Carrots & Hummus, Protein Bar, Parm Crisps||Protein Shake, Halo Top Ice Cream, Parm Crisps||Carrots & Hummus, Protein Shake, Parm Crisps|
Here’s the week planned in more detail on the Project Meal Plan MyFitnessPal.
What you’ll accomplish on Sunday:
- 6-8 Pumpkin Pie Greek Yogurt Pancakes for Breakfasts
- Turkey Bacon (or your choice breakfast meat) for Breakfasts
- Braised/Baked Chicken Thighs & Roasted Veggies for Lunches
- Smokey Green Bean Turkey Skillet and BBQ Black Bean Sweet Potatoes for Dinners
Supplies List (for one):
- chicken thighs (bone/skin optional), 3 servings (or make more for Sunday dinner)
- ground turkey, 1 to 1.25 pounds
- turkey bacon (or your favorite breakfast meat), 3 servings
- Kodiak Cakes Power Cakes Flapjack & Waffle Mix
- canned pumpkin puree (not pie filling), 1 cup
- chicken stock, 1 can
- black beans, 1 can
- chipotle salsa
- spicy barbecue sauce
- whole white mushrooms, 4 servings, about 2 small cartons
- asparagus, 4 servings, about two bunches
- red pepper, 1
- yellow onion, 1
- fresh green beans, 1-1/2 cups
- 3 medium to large sweet potatoes
- olive oil
- minced garlic
- vanilla extract
- pumpkin pie spice
- garlic powder
- ground nutmeg
- Smoke Seasoning blend from Trader Joe’s
- ground ginger
- cayenne pepper
- slow cooker
- large skillet or dutch oven
- Kitchen scale
- 4-cup Pyrex bowls for lunches, and large Pyrex bowls
Sunday Meal Prep for November 20th, 2016:
- [10 minutes] First, start the BBQ Black Bean Slow Cooker Sweet Potatoes. These will cook while the rest of the Sunday Meal Prep is completed.
- [30 minutes] Get the Smokey Green Bean Turkey Skillet going next, using a large skillet. If you want to multi-task, you can also cook your bacon at this time while the skillet is cooking. Store bacon in a large Ziploc with a paper towel to soak up extra oil and grease. Store skillet in a large Pyrex or airtight container. If you didn’t already cook the bacon, do so now.
- [10 minutes] Preheat oven to 425. Prepare your veggies for roasting. Toss with olive oil (or avocado oil), salt, pepper, minced garlic, and dried parsley (as pictured). Cook for 20-25 minutes until your preferred doneness.
- [20 minutes] While the veggies are cooking in the oven, start working on you chicken thighs. I loosely followed this recipe for Cilantro Lime Chicken Thighs. Feel free to choose your own favorite chicken recipe. Remove the veggies from the oven and let them cool. Set to appropriate temperature and cook your chicken in the oven, if required of your chosen recipe.
- [5 minutes] When both the veggies and chicken are done, portion into 3 or 4 (depending on how much you made) Pyrex dishes.
- [30 minutes] Finally, make your Pumpkin Pie Greek Yogurt Protein Pancakes. Store in a Ziploc container. There is no need to freeze any this week since they will all be eaten with 3 days.
Total Active Time Estimate: 1 hour 45 minutes
This Week’s Featured Recipes:
Thanks for checking out the Sunday Meal Prep for November 20th, 2016. Happy Thanksgiving! Tag @projectmealplan on social media if you meal prep! I’d love to see what you’ve created! Have some cool Thanksgiving leftover ideas? Do share!! And follow me on Pinterest for meal inspiration every single day 🙂