Hey, guys! I'm sharing my current meal prep plan.
The total calories is about 1,400-1,500 which is my personal caloric intake for weight loss. This is different for everyone so definitely use a calorie calculator or consult a doctor before determining how many calories per day is right for you. Because I work a desk job for more than 8 hours a day, I have a naturally sedentary lifestyle unless I workout. I'm going to fill you guys in on what I eat every day for breakfast, lunch, and dinner along with a grocery list. I do have one cheat day, Drew and I usually plan for date nights on Tuesdays so I skip my dinner meal prep on Tuesdays!
1. Breakfasts: Egg scramble with potatoes
Approximately 335 calories if you only use egg whites and about 350 with whole eggs. I also use everything bagel seasoning on the potatoes to give it a breakfast feel since we are also using the other half of the bag for the dinner meal preps.
- 1 cup egg whites or 2 large eggs
- 1/4 cup diced bell pepper
- 1/4 cup diced onions
- 1/4 cup sliced baby Portobello mushrooms
- 1 cup spinach
- 1 cup red or yellow potatoes, diced and baked
2. Lunch Option #1: Vegan Sandwich or wrap with bell peppers and fruit
- 2 slices whole wheat bread
- 2 sliced Tofurky Deli Slices (or your favorite deli slices)
- 1 slice Daiya Vegan Cheese
- 1 cup sliced bell peppers
- Fruit
Lunch Option #2: Protein smoothie
Approx. 295 calories depending on the type of protein powder and milk used. I use Ghost Whey Protein Powder because I like their flavors and 1 serving is 130 calories. Protein powder and frozen berries are one of those things that I buy once and it'll usually last me a whole month, sometimes even longer.
- 1 cup frozen berries
- 1 scoop protein powder (Ghost Whey Protein Powder)
- 2/3 cup almond milk (you can also use coconut milk, oat milk, cashew milk, or regular milk)
- 1/2 banana
- 1 cup spinach or greens powder
4. Dinner: Air-fried salmon + baked red or yellow potatoes + steamed greens
Approximately 450-500 calories depending on how you season the salmon or potatoes. If you use a marinade, it can be more or if you use simple seasonings it will be less. You can definitely get away with using salt, pepper, and garlic (either fresh minced or ground).
- 6 oz of salmon
- 1 cup of baked red or yellow potatoes
- 1 cup of steamed green beans or broccoli
- your choice of seasonings (you can do Cajun, Caribbean Jerk, garlic, lemon pepper, spicy seasonings, sesame, just salt and pepper, etc.)
Grocery List
- (4) 6 oz salmon fillets, farm raised or sustainably sourced
- (1) bag of yellow potatoes or red potatoes
- (2) bags of fresh whole green beans
- (1) bag of baby spinach
- (1) pack of Portobello mushrooms
- (1) bunch of bananas
- Strawberries, grapes, apples, or any fruit that's in season
- Frozen blueberries
- (2-3) red and green bell peppers
- 1 container of eggs or 2 containers of egg whites liquid
- Almond milk (you can also use coconut milk, oat milk, cashew milk, or regular milk)
- Wheat bread (or whichever kind of bread you like to use, you can also use wraps!)
- Deli slices (I used Tofurkey Deli slices but you can use what you'd like)
- Sliced cheese (I use Daiya Vegan cheese but use what you prefer!)
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