Eating a balanced diet does not have to be hard or boring, but it does take some planning.

Meal Prep Tips

1. Batch Cook Proteins

• Grill or bake chicken breasts at 375°F for 25–30 minutes. Slice for salads, wraps, or bowls.
• Cook ground beef or turkey with simple seasonings (garlic, onion, salt, and pepper) to use in meals like spaghetti squash, grain bowls, and stir-fries.
• Bake salmon or cod with lemon, garlic, and olive oil for easy reheating.

2. Prep Whole Grains

• Cook a large batch of quinoa and brown rice (store in airtight containers for up to 5 days).
• Make overnight oats by soaking rolled oats in Greek yogurt and milk for a quick breakfast.

3. Pre-Cut Vegetables

• Chop bell peppers, carrots, and cucumbers for quick snacks.
• Spiralize zucchini noodles and store in an airtight container with a paper towel to absorb moisture.
• Roast Brussels sprouts, butternut squash, and sweet potatoes ahead of time for easy meal assembly.

4. Make Dressings & Sauces

• Homemade Tahini Dressing: Blend ¼ cup tahini, juice of 1 lemon, 1 tbsp olive oil, 1 garlic clove, and salt.
• Yogurt Herb Dressing: Mix Greek yogurt with lemon juice, garlic, dill, and salt for a quick dip or dressing.

5. Pre-Portion Snacks

• Greek yogurt with nuts and honey—pre-pack in small jars.
• Cheese and whole-grain crackers—assemble snack-size portions.
• Hard-boiled eggs—boil a batch and store in the fridge.

Day 1

Breakfast: Scrambled eggs with spinach, feta cheese, and whole-grain sourdough toast
Lunch: Grilled salmon with quinoa, roasted Brussels sprouts, and olive oil drizzle
Dinner: Chicken and vegetable soup with brown rice and Parmesan

Snack Ideas: Greek yogurt with walnuts and honey | Whole-grain crackers with hummus

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Day 2

Breakfast: Chia pudding with coconut milk, flaxseeds, and berries
Lunch: Grass-fed beef burger (lettuce-wrapped) with roasted sweet potatoes and a side of coleslaw
Dinner: Pan-seared cod with steamed asparagus and a brown rice pilaf

Snack Ideas: Cottage cheese with pumpkin seeds | Apple slices with almond butter

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Day 3

Breakfast: Oatmeal with chia seeds, walnuts, and a drizzle of maple syrup
Lunch: Roasted turkey breast with farro, sautéed kale, and roasted carrots
Dinner: Shrimp stir-fry with quinoa, broccoli, cabbage, and coconut aminos

Snack Ideas: Handful of mixed nuts and dark chocolate | Hard-boiled eggs with sea salt

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Day 4

Breakfast: Whole-grain toast with avocado, poached egg, and a sprinkle of feta
Lunch: Grilled lamb chops with mashed cauliflower, roasted zucchini, and a side of whole-grain couscous
Dinner: Tomato basil soup with shredded chicken and a small serving of wild rice

Snack Ideas: Sliced cucumbers with tzatziki | Greek yogurt with granola

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Day 5

Breakfast: Greek yogurt with chia seeds, almonds, and cinnamon
Lunch: Baked chicken thighs with roasted butternut squash, quinoa, and Brussels sprouts
Dinner: Sautéed mushrooms and kale with ground turkey, brown rice, and Parmesan

Snack Ideas: Whole-grain crackers with goat cheese | Banana with peanut butter

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Day 6

Breakfast: Cottage cheese with flaxseeds, cinnamon, and sliced peaches
Lunch: Grass-fed steak with roasted eggplant, sautéed mushrooms, and a side of wild rice
Dinner: Spaghetti squash with ground beef, basil, and mozzarella

Snack Ideas: Hard-boiled eggs with a sprinkle of paprika | Handful of trail mix

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Day 7

Breakfast: Scrambled eggs with smoked turkey, avocado, and whole-grain toast
Lunch: Baked salmon with lemon butter, steamed greens, and farro
Dinner: Bone broth soup with shredded pork, bok choy, and brown rice

Snack Ideas: Cheese cubes with almonds | Carrot sticks with hummus

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Day 8

Breakfast: Smoothie with spinach, Greek yogurt, protein powder, and chia seeds
Lunch: Roasted duck with sautéed green beans, mashed sweet potatoes, and whole-grain rice
Dinner: Grilled shrimp with zucchini noodles, quinoa, and pesto sauce

Snack Ideas: Cucumber slices with guacamole | Whole-grain granola with milk

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Day 9

Breakfast: Sautéed mushrooms and eggs with a slice of whole-grain sourdough
Lunch: Grass-fed beef stew with carrots, celery, and a small portion of barley
Dinner: Roasted chicken with steamed asparagus and a yogurt-based tahini dressing

Snack Ideas: Greek yogurt with honey and walnuts | Cheese slices with whole-grain crackers

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Day 10

Breakfast: Chia pudding with walnuts, cinnamon, and a drizzle of honey
Lunch: Pan-seared salmon with roasted Brussels sprouts, brown rice, and a small amount of feta
Dinner: Zucchini noodles with ground turkey, homemade tomato sauce, and Parmesan

Snack Ideas: Cottage cheese with flaxseeds | Apple slices with peanut butter

Snack Ideas (Protein, Healthy Fats & Limited Whole Grains/Dairy)

High-Protein Snacks

• Greek yogurt with chia seeds and walnuts
• Hard-boiled eggs with sea salt
• Tuna salad with avocado on cucumber slices
• Cottage cheese with pumpkin seeds and cinnamon

Healthy Fat Snacks

• Sliced avocado with hemp seeds and olive oil
• Almond butter on celery sticks
• Handful of mixed nuts (almonds, walnuts, pecans)
• Olives with feta cheese

Vegetable-Based Snacks

• Carrot and bell pepper sticks with hummus
• Cucumber slices with guacamole
• Steamed edamame with sea salt

Balanced Snacks

• Whole grain crackers with goat cheese and smoked salmon
• Chia pudding with coconut milk, cacao nibs, and a drizzle of honey
• Apple slices with almond butter and cinnamon

Grocery List

Proteins

✅ Eggs (10–12)
✅ Chicken breast (3–4 lbs)
✅ Grass-fed ground beef (2 lbs)
✅ Salmon fillets (3–4)
✅ Cod fillets (2–3)
✅ Shrimp (1–2 lbs)
✅ Turkey breast (2–3 lbs)
✅ Lamb chops (2–3)
✅ Pork (for bone broth soup)
✅ Greek yogurt (unsweetened, 32 oz)
✅ Cottage cheese (16 oz)
✅ Hard cheese (cheddar, feta, Parmesan, goat cheese)

Healthy Fats

✅ Avocados (5–6)
✅ Olive oil
✅ Coconut oil
✅ Butter (grass-fed)
✅ Nuts (walnuts, almonds, pecans)
✅ Chia seeds
✅ Flaxseeds
✅ Almond butter
✅ Peanut butter (natural, no added sugar)

Vegetables

✅ Spinach (1–2 bags)
✅ Kale (1 bunch)
✅ Zucchini (4–5)
✅ Bell peppers (2–3)
✅ Carrots (4–5)
✅ Brussels sprouts (1–2 lbs)
✅ Broccoli (1 head or 2 cups florets)
✅ Cabbage (½ head)
✅ Asparagus (1 bunch)
✅ Mushrooms (8 oz)
✅ Cucumber (2–3)
✅ Sweet potatoes (3–4)
✅ Butternut squash (1 small)
✅ Green beans (1 lb)
✅ Bok choy (1 bunch)

Whole Grains

✅ Quinoa (1–2 cups)
✅ Brown rice (2 cups)
✅ Farro (1 cup)
✅ Whole-grain sourdough bread (1 loaf)
✅ Whole-grain crackers
✅ Granola (low sugar)

Dairy

✅ Greek yogurt (plain, 32 oz)
✅ Cottage cheese
✅ Parmesan cheese
✅ Feta cheese
✅ Goat cheese

Other

✅ Coconut milk (unsweetened, 1 can)
✅ Honey or maple syrup
✅ Dark chocolate (85% or higher)
✅ Coconut aminos
✅ Tzatziki sauce (or make your own)
✅ Hummus
✅ Tofu (optional for plant-based swaps)

Easy Chia Pudding Recipe

A delicious, protein-packed snack or breakfast option!

Ingredients (Serves 2)

✅ ¼ cup chia seeds
✅ 1 cup unsweetened almond milk (or coconut milk)
✅ ½ tsp vanilla extract
✅ 1 tbsp honey or maple syrup (optional)
✅ ½ tsp cinnamon (optional)
✅ Toppings: Berries, nuts, shredded coconut, or dark chocolate

Instructions

1️⃣ In a jar or bowl, whisk together chia seeds, milk, vanilla, and sweetener.
2️⃣ Let sit for 5 minutes, then stir again to prevent clumping.
3️⃣ Cover and refrigerate for at least 2 hours (or overnight for best texture).
4️⃣ Stir before serving and add toppings of choice (berries, nuts, coconut, or dark chocolate).

Meal Prep Tip:
➡️ Make multiple servings and store in small jars for grab-and-go snacks!
➡️ Keeps 3–5 days in the fridge.