Free Meal Plan: Try Our 5-Day Food Prep with 8 Healthy Recipes

Food The List
Posted: 10:15 PM, Feb 1, 2018

Looking for a healthy meal plan with recipes to prep for the week ahead? We’ve got you covered! Personal Chef Teresa Hansen provided us with an easy-to-follow (and affordable!) meal plan with eight tasty recipes to keep you on track during the week. Happy meal-prepping!

 

Five Day Meal Plan Menu for Two

 

 

Day 1

Day 2

Day 3

Day 4

Day 5

Breakfast

Egg + Avo Toast

Spinach Omelet/Toast

Egg + Avo Toast

Spinach Omelet/Toast

Egg + Avo Toast

Lunch

Egg Salad Sandwich

Beef + Broccoli Brown Rice

Chicken + Sweet Potato with Brussels Slaw

Vegetable Bean Soup

Vegetable Bean Soup

Snack

Banana

Blueberry Chia Pudding

Banana

Blueberry Chia Pudding

Banana

Dinner

Beef + Broccoli Brown Rice

Chicken + Sweet Potato with Brussels Slaw

Vegetable Bean Soup

Chicken + Sweet Potato with Brussels Slaw

Mediterranean Chicken Pizza

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1. Egg and Avocado Toast

 

 

This brunch staple is so tasty, you can eat it any time of the day! The eggs, avocado, and whole wheat bread provide good sources of protein, fiber and healthy fats!

 

Prep time: 10 minutes

Yield: 1 serving

 

Ingredients

 

1 teaspoon olive oil

1 egg

1 slice of whole wheat bread

½ avocado, peeled + thinly sliced

 

Directions

 

Heat olive oil in a small skillet over medium high heat.  Add cracked egg and cook until desired doneness.

Meanwhile, toast bread.  Then top with sliced avocado, sea salt, black pepper and fried egg.

 

2. Egg Salad Sandwich

 

 

Here’s another easy, egg-based recipe to tickle your taste buds!

Prep time: 10 minutes

Yield: 2 servings

 

Ingredients

 

2 eggs

1 teaspoon olive oil

2 tablespoons mayo, optional

4 slices whole wheat bread

 

Directions

 

Place eggs in small pot and cover with water.  Bring to a boil then turn off heat and cover.  Let eggs rest for 10 minutes. 

Drain water and rinse under cold water.  Remove shells and mash eggs with olive oil and mayo. Season with salt and pepper

Divide mixture into 2 servings and spread on bread.

 

3. Spinach Omelet

 

 

If you love eggs and leafy greens, why not eat them together? This spinach omelet is full of protein and fiber, which will satiate your hunger for longer.

 

Prep Time: 10 minutes

Yield: 2 servings

 

Ingredients

 

2 teaspoons olive oil

1 cup raw baby spinach

2 eggs, beaten

2 slices whole wheat bread

 

Directions

 

Heat olive oil in a small skillet over medium high heat.  Add spinach and cook until wilted, about 1 minute. Reduce heat to medium and add eggs.  Cover with lid and cook until eggs are set and no longer runny, about 90 seconds. Meanwhile, toast the bread. Then top each slice of bread with half of the omelet.  Season with freshly cracked black pepper and sea salt.

 

4. Blueberry Chia Pudding

 

 

Got a sweet tooth? This blueberry chia pudding makes for a great dessert, or even an afternoon pick-me-up. If you’re lactose intolerant, this recipe is tummy-friendly since it uses almond or coconut milks instead of regular milk. Give this dairy-free dish a try!

 

Prep time: 10 minutes

Yield: 4 servings

 

Ingredients

 

12 ounces (1 ½ cups) almond milk or coconut milk, unsweetened

2 ounces (heaping 1/4 cup) chia seeds

1 tablespoon honey, agave or maple syrup

12 ounces frozen blueberries, thawed

 

Directions

 

Stir together milk, chia seeds and honey in a bowl. Refrigerate for 3-5 hours or overnight until it reaches a thick consistency, like pudding.  Divide into 4 servings and top each serving with thawed blueberries.

 

5. Beef & Broccoli

 

 

You won’t regret trying this beef and broccoli recipe! Fusing flavors like ginger, red pepper, and honey – this dish delivers a perfectly-balanced flavor profile that’s both sweet and spicy!

Prep Time: 10 minutes

Cook Time: 15 minutes

Yield: 4 servings

 

Ingredients

 

1 pound sirloin steak

2 tablespoons olive oil

2 carrots, small diced

1 tablespoon minced ginger

2 cloves garlic, minced

¼ teaspoon red pepper flakes

1 tablespoon soy sauce

1 tablespoon rice vinegar or apple cider vinegar

1 tablespoon honey

¼ cup water

1 pound broccoli, cut into florets + stems chopped

4 cups cooked brown rice*

 

Directions

 

Cut steak, across the grain, into ¼ inch slices.  Season with ½ teaspoon kosher salt and black pepper. Heat olive oil in large skillet over medium high heat.  Add steak and cook on each side, about 1 minutes.  Remove steak from pan and set aside. Return pan to medium heat and add carrots, ginger, garlic and red pepper flakes.  Cook for 1-2 minutes.  Add soy sauce, vinegar, honey, water and broccoli.  Cover with lid and cook for 5 minutes or until broccoli is tender. If the pan gets too hot, reduce the heat to medium low. Once broccoli is tender, return steak to pan and cook until warm, about 1-2 minutes. Serve with brown rice. Garnish with optional toppings such as sesame seeds and sliced green onions.

 

Meal prep time saver:  Cook rice on Sunday, allow to cool and store in container.  Cook brown rice in a rice cooker according to directions.  Simply reheat during the week for faster meal prep.

 

6. Chicken with Sweet Potato & Brussels Sprout Slaw

 

 

Here’s a dish that incorporates a few of our favorite things. The chicken provides a great source of protein, while the sweet potato and Brussels sprouts pack some “good” carbs and fiber into your diet. Talk about a perfectly well-rounded meal!

 

Prep time: 10 minutes

Bake time: 15-20 minutes

Yield: 6 servings

 

Ingredients

 

4 tablespoons olive oil

2 pounds chicken breast

1 ½ pounds sweet potato (about 2 large)

1 bag shaved Brussels sprouts

2 carrots, grated

2 tablespoons honey

2 tablespoons Dijon mustard

1 tablespoon olive oil

 

Directions

 

Pound chicken breast to ¾ inch thickness.  Season with 1 teaspoon kosher salt and black pepper.  Drizzle with 2 tablespoons olive oil and place on baking sheet. At the same time, cut sweet potatoes in half lengthwise and place on 2nd baking sheet.  Drizzle with remaining olive oil and wrap in foil. Bake both sheet pans at 375 F for 20 minutes or until chicken reaches internal temp of 165 F and sweet potatoes are tender. (Bigger sweet potatoes will need additional 10-15 minutes). Meanwhile, mix together shaved Brussels sprouts and grated carrots in a bowl.  Set aside. Whisk together honey, Dijon and olive oil.  Pour dressing over slaw and toss until combined. Serve ½ a sweet potato, 4 ounces chicken and 1 cup slaw per serving. 

 

*Divide remaining sweet potato + Brussels slaw into 4 more portions (Lunch Day 3, Dinner Day 4)

*Save 16 ounces chicken for remaining sweet potato meals (Lunch Day 3, Dinner Day 4)  Save 8 ounces chicken for Dinner Day 5 (Mediterranean Chicken Pizza)

 

7. Vegetable Soup

 

 

If you’re watching your sodium intake, here’s a dish you must try! This recipe uses low-sodium cannellini beans, low-sodium broth, and no salt-added tomatoes to help limit your salt intake.

 

Prep time: 10 minutes

Cook time: 15 minutes

Yield: 6 servings (1 ½ cups each)

 

Ingredients

 

1 (15-ounce) can low-sodium cannellini beans, drained and rinsed

6 tablespoons olive oil

1/2 large onion, diced (about 1 cup)

2 carrots, diced (about 1 cup)

3 cloves garlic, minced

2 teaspoons dried oregano

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

32 ounces low-sodium chicken broth or vegetable broth

1-16 ounce bag frozen vegetable medley

1 (14.5-ounce) can no salt added diced tomatoes

 

Directions

 

Mash half of the beans with a fork in a small bowl and set aside. Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, garlic, oregano, salt and pepper.  Cook stirring occasionally until the vegetables are tender, about 5 minutes. Add the broth, mixed vegetable medley and tomatoes with the juice and bring to a boil. Add the mashed and whole beans. Cook about 3-5 minutes more until warmed through. Optional: Garnish with fresh herbs, squeeze of lemon and grated parmesan. Serve 1 ½ cups per serving.  Save remaining servings for lunch/dinner.

 

8. Mediterranean Chicken Pizza

 

 

No need to call Domino’s or Papa John’s! Here’s a Mediterranean Chicken Pizza recipe you can make fresh in your own kitchen.

 

Cook time: 15 minutes

Yield: 2 servings

 

Ingredients

 

1 thin crust Mediterranean pizza

8 ounces cooked chicken breast, chopped

 

Directions

 

Remove pizza from packaging and top with chopped chicken breast. Bake at 400 F for 10-14 minutes or until cheese is completely melted.  Rest 5 minutes before slicing.

 

Do you meal prep? Tell us on our Facebook page, @TheListShowTV.