Sunday Meal Prep for September 11th, 2016

This week’s meal plan has some classics. Sunday Meal Prep gives you a full four lunches for the next week. A couple dinner proteins and breakfasts will also be prepped! I’m all for a Sunday Meal Prep that involves multiple kitchen appliances working hard for you. Because why else do you own them? I didn’t buy a slow cooker to not slowly cook delicious items in it. And neither did you. Happy September! And to everyone who does not agree it’s a year-round appliance, happy slow cooker season. Here’s the Sunday Meal Prep for September 11th, 2016.

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). In addition: 1) reduce food costs and food waste, 2) try to use every food item purchased, and 3) help provide meal plan examples and preparation steps for any individual.

Meal Plan for September 12-16

	Monday	Tuesday	Wednesday	Thursday	Friday
Macro Totals	Cal: 1,783 C: 149 g F: 71 g P: 148 g	Cal: 1,683 C: 144 g F: 59 g P: 151 g	Cal: 1,634 C: 129 g F: 59 g P: 154 g	Cal: 1,676 C: 132 g F: 60 g P: 162 g	Cal: 1,684 C: 120 g F: 76 g P: 132 g
Breakfast	Scrambled Eggs, Turkey Bacon & Half an Avocado	Scrambled Eggs, Turkey Bacon & Half an Avocado	Scrambled Eggs, Turkey Bacon	Peaches and Green Smoothie	Peaches and Green Smoothie
Lunch	Baked Chicken & Parmesan Veggies	Baked Chicken & Parmesan Veggies	Baked Chicken & Parmesan Veggies	Baked Chicken & Parmesan Veggies	Spinach Stuffed Chicken Breasts, Make-Ahead Quinoa Party Salad
Dinner	Slow-Cooker Chicken Teriyaki Stir Fry & Brown Rice	Slow-Cooker Chicken Teriyaki Stir Fry & Brown Rice	Open-Faced Tuna Melt, Hummus & Carrots	Spinach Stuffed Chicken Breasts, Hummus & Carrots	Spinach Stuffed Chicken Breasts, Make-Ahead Quinoa Party Salad
Snacks	Almonds	Turkey Pepperoni	Whole Wheat Fig Bar	Almonds, Protein Shake	Whole Wheat Fig Bar, Turkey Pepperoni

What we’ll accomplish on Sunday:

• Slow-Cooker Chicken Teriyaki Meat prepared for Monday & Tuesday dinner (or more)
• Veggies and Rice made for Monday & Tuesday dinner
• Four servings of Baked Chicken & Parmesan Veggie lunches
• Two smoothie packs for Thursday & Friday breakfast (Peaches & Green Smoothie)

Supplies List (for one person):

Grocery:

• Bacon (I prefer Columbus Turkey Bacon)
• Boneless Skinless Chicken Breasts, 2 pounds
• Boneless Skinless Chicken Breasts, 2 pounds or 4 breasts *For Thursday
• Chicken Breast Tenders, about 12 tenders, or 1.5 to 2 pounds
• 6 eggs
• Grated Parmesan Cheese
• Brown Rice, enough for two dinners
• Quinoa, dry, 1 cup
• Almonds
• Turkey Pepperoni
• Sandwich Thins, whole wheat (or your bread/toast preference)
• Whole Wheat Fig Bar, 2
• Hummus
• Can of albacore tuna, 1
• Feta cheese
• Cream cheese
• Protein shake

Produce:

• Avocado, 1 large
• Baby Red Potatoes, about 8, or 1 bag
• Bag of baby spinach (one recipe calls for frozen spinach, but you can use fresh)
• Zucchini, 3 medium
• Stir-fry veggies, frozen is super easy, enough for two dinners
• White onion, 1
• Baby carrots, 1 bag
• Peaches, 2
• Bananas, 2
• Cucumber, large *for Thursday
• Red bell pepper *for Thursday
• Red onion *for Thursday
• Lemon *for Thursday

Pantry:

• Vanilla protein powder
• Mayonnaise
• Soy sauce
• Rice vinegar (can omit this)
• Sesame oil
• Brown sugar
• Honey
• Garlic Powder
• Ground ginger
• Minced garlic
• Crushed red pepper
• Cornstarch (for thickening)
• Chia seeds
• Olive oil/avocado oil
• Salt/Pepper

Equipment/Tools:

• Stove/Grill
• Crock pot
• Rice Cooker
• Nutribullet
• Meat Thermometer
• Kitchen scale
• 4-cup Pyrex bowls for lunches, and large Pyrex bowls

Sunday Meal Prep Steps:

1. [10 minutes] Start with the chicken for Monday/Tuesday dinners (or more dinners if you have leftovers). Follow this super popular recipe for Slow Cooker Chicken Teriyaki by Tastes Better From Scratch. The chicken will cook in the crockpot on low for 3-4 hours. There is an additional component of cooking of the sauce on the stove when the chicken is done.
2. [15 minutes] Preheat oven to 350 degrees. Place defrosted chicken tenders in a bowl. Sprinkle with 1-2 tablespoons of olive oil, salt, and pepper. Add 2 tablespoons of Hidden Valley Ranch seasoning (or 1 packet). Coat all chicken with oil and seasonings, then transfer to a foil lined baking sheet pan. Cook for about 20-25 minutes, or until chicken is at least 165 degrees inside.
3. [15 minutes] While the chicken is cooking, prepare the zucchini. Cut 3 zucchini into long strips, as pictures. Coat all zucchini with salt, pepper, basil, and grated parmesan, then transfer to foil lined baking sheet. For more detailed instructions, follow this yummy looking recipe for Baked Parmesan Zucchini by DamnDelicious.net.
4. [20 minutes] When the chicken is done, begin cooking the prepared zucchini at the same temperature (350) for 15 minutes (or follow recipe instructions). Let the chicken cool for a few minutes while the potatoes are prepared. Cut 8 (or all) baby red potatoes into quarters or 1 inch pieces and add to a large bowl. Coat potatoes with olive oil, 2 tablespoons parmesan cheese, 1 tablespoon basil, 1/2 tablespoon oregano, and salt/pepper. Mix until all potatoes are coated. Remove the cooked chicken from the sheet pan and place chicken in a separate temporary storage container. Replace the foil, and add the potatoes to the same pan. Place chicken in the fridge when it is cooled.
5. [5 minutes] When the zucchini is done, up the oven temperature to 400 degrees. Cook potatoes for 35-45 minutes after the oven is done preheating. Do some dishes.
6. [10 minutes] Start brown rice in the rice cooker, or by the box’s directions. Cook enough for the next two night’s dinners (1 cup dry with 1 can of broth).
7. [15 minutes] While the rice is cooking, stir-fry your frozen mixed veggies (broccoli, carrots, mushrooms, etc) for the teriyaki stir fry. Follow the package directions or stir fry until tender. Remove from heat and let cool.
8. [10 minutes] Cut and peel your peaches, if they are fresh. Dice into chunks (size doesn’t really matter). Separate equally into 3 Ziploc bags (about one peach in each bag). Peel 2 bananas, break them in half or quarters, and put one in each bag. You’ve created peach smoothie portions for Thursday and Friday breakfast! See Thursday notes for Peaches and Green Smoothie Recipe.
9. [10 minutes] When the potatoes are done, let them cool and them gather ingredients to make four servings of chicken, zucchini, and potatoes. Place three chicken tenders, 4-5 zucchini spears, and about two potatoes worth into each container. Let everything cool completely before storing.
10. [30 minutes] Cook bacon (or turkey bacon) for week’s breakfasts.
11. [25 minutes] Store the rice and stir fry veggies in the fridge until the chicken is done. Gather all ingredients to create 2-4 dinners with teriyaki chicken, brown rice, and stir fry veggies. Store in airtight containers! Time includes clean up.

Total Active Time Estimate: 2 hours, 45 minutes

  

Daily Notes:

Monday

• Breakfast: Cook some spinach in heated oil, then scramble eggs and add cheese. You can reheat bacon in the same pan once eggs are nearly cooked. Plus avocado.

Tuesday

• Breakfast: Cook some spinach in heated oil, then scramble eggs and add cheese. You can reheat bacon in the same pan once eggs are nearly cooked. Plus avocado.

Wednesday

• Breakfast: Cook some spinach in heated oil, then scramble eggs and add cheese. You can reheat bacon in the same pan once eggs are nearly cooked. Plus avocado.

Thursday

• Breakfast: Peaches and Green Smoothie recipe: 1 peach, 1 banana, 1 cup baby spinach leaves (or your preferred power greens), 1 tablespoon chia seeds, 1 scoop vanilla protein powder, and 1/2 cup vanilla almond milk. Add a little honey if you like your smoothies sweeter. Dump your pre-portioned frozen fruit, then other ingredients and blend away.
• Dinner: Prepare this yummy recipe for Spinach Stuffed Chicken Breasts by Basil and Bubbly. These will be lunch and dinner for the following day as well. Eat with carrots and hummus for dinner.
• Prep: Make the Make-Ahead Quinoa Party Salad for an addition to your meals the following day. Share leftovers or take them to your next gathering on the weekend. I did, and it works great.

  

Friday

• Breakfast: See Thursday notes for Peaches and Green Smoothie.
• Lunch/Dinner: Leftovers from Thursday dinner and prep.

Feedback is appreciated!

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– Danielle

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