My current meal prep + grocery list

by - 6:03 AM

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

Approx. 550 calories depending on condiments used
  • 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!)

What is your go to meal prep? Let me know if this helps and if you guys would like to see more meal prep lists. :) 

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  1. Everything looks great! I'm actually doing a 10 day smoothie cleanse starting today, so lots of smoothies for me :)
    xx- Nina

  2. That looks so delicious! Currently during my travels I am all about meal prep and I love to find new ideas.

    lots of love, Miri

    1. Thank you, Miri! I give you so much props for meal prepping while traveling! #Goals


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