Week 1 Lunch and Dinner Meal Prep

See below for recipes for lunch and dinner to get you through Monday-Friday. Prepare all ahead of time or break them up throughout the week!

Lunches For The Week:
Monday- Apple Turkey Sandwich + baby carrots
Tuesday- Buffalo Turkey burger on whole wheat bun + roasted broccoli
Wednesday- Turkey meatballs + whole wheat pasta + asparagus
Thursday- Buffalo turkey burger + brown rice + parmesan green beans
Friday- Apple Turkey Sandwich + baby carrots

Dinners For The Week:
Monday- Buffalo Turkey burger (no bun) + brown rice + roasted broccoli
Tuesday- Turkey meatball hoagie + side salad
Wednesday- Chicken Teriyaki stir fry + brown rice
Thursday- Buffalo turkey burger  + sweet potato fries + side salad
Friday- Lemon Ranch chicken + brown rice + side salad

Grocery List for Lunch and Dinner (all recipes serve 2, except turkey sandwich):

Turkey breast lunch meat (1/2 lb.)
Lean ground turkey (93/7) (2 lbs.)
Chicken breast (16 oz./1 lb.)
Whole-grain bread (4 slices)
Whole-wheat buns (2 buns)
Hoagie roll (2 rolls)
Whole-wheat breadcrumbs (3/4 cup)
Whole-wheat pasta (about 2 cups, cooked)
Brown rice (6 cups)
Green apple (1 small)
Lemon juice (2 tbsp. and 2 tsp.)
Sharp cheddar cheese, thinly sliced (2 slices)
Skim milk (2 tbsp.)
Egg (1)
Grainy mustard (1 tbsp. and 1 tsp.)
Light mayo (1 tbsp. and 1 tsp.)
Olive oil
Garlic powder (1 tbsp. and 2 tsp.)
Ranch dressing seasoning (2 tbsp.)
Dried parsley (2 1/2 tbsp.)
Minced garlic (1/2 tsp.)
Salt
Pepper
Hot sauce (1/4 cup + 2 tbsp.)
Pasta sauce (24 oz. jar)
Teriyaki sauce, low sodium (1/4 c.)
Parmesan cheese, grated (1/2 c. + 1 tbsp.)
2 bags of Romaine lettuce (for salad and sandwiches)
Assorted fresh vegetables for salad (6c. total salad min.)
Mixed vegetables, fresh (carrot, snap pea, broccoli blend) (2 c.)
Baby carrots (2 cups)
Broccoli, fresh (4 cups)
Green beans, fresh (about 2 cups)
Asparagus (2 cups/1 bunch)
Alexa sweet potato fries (2 cup)

Recipes:

Apple Turkey Sandwich ( serves 1) + Baby Carrots (make this recipe twice during the week):

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Ingredients x 2 (make this recipe twice during week):
2 slices whole-grain bread
3 oz. thinly sliced turkey breast
4 slices green apple (about 1/4 medium apple)
1 thin slice sharp cheddar cheese (1/2 oz.)
2 tsp. grainy mustard
2 tsp. light mayo
Romaine lettuce

Directions:
Slice apple into thin slices. Add all ingredients between 2 slices bread. Serve with 1 cup of baby carrots or vegetable of choice. Add hummus, light ranch, or guacamole for dipping.

Nutrition Facts for sandwich:
Calories: 430 kcal
Carbs: 53g
Pro: 32g
Fat: 9g

Buffalo Turkey Burgers (serves 2):

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Ingredients:
1 lb. lean ground turkey (93/7)
1/2 c. whole wheat breadcrumbs
1 tsp. salt
1 tsp. pepper
1 tsp. garlic powder
1 tbsp. dried parsley
2 tbsp. skim milk
1/4 c. hot sauce
Whole wheat bun
Alexa Sweet potato Fries (1 cup per person)
Brown rice ( 1 cup per person)

Directions:
1. In a large bowl, whisk together milk, hot sauce, salt, pepper, garlic powder. Add ground turkey and bread crumbs. Mix well.
2. Divide into 6 patties.
3. Cook on skillet, bake in oven, or throw on grill until fully cooked to 165 degrees.
4. Top with cheese, lettuce, tomato, onion, as desired.
5. Serve with sweet potato fries (bake according to package directions), on a bun, with brown rice, and/or side salad.

Nutrition Facts (without bun):
Yield 6 burgers-
Calories: 135 kcal
Carbs- 5g
Pro-14g
Fat- 12g

Roasted Broccoli (serves 2 people):

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Ingredients:
4 cups broccoli
1 tbsp. garlic powder
salt and pepper to taste
1 tbsp. lemon juice, or about 1/2 lemon juice
1 1/2 tbsp. olive oil

Directions:
1. Preheat oven to 400 degrees.
2. Cut broccoli from stems, wash, and dry.
3. Add broccoli to large bowl. Toss with salt, pepper, garlic powder. Drizzle lemon juice and olive oil over top. Continue to toss until well combined.
4. Spread evenly over a greased baking sheet. Roast for 15-20 minutes until tender and slightly browned.

Nutrition Facts (per 1 cup serving):
Yield 4 cups-
Calories- 75 kcal
Carbs: 6g
Pro: 3g
Fat: 5g

Parmesan Green Beans (serves 2):

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Ingredients:
2 cups fresh green beans
1 tsp. olive oil
1 tsp. garlic powder
2 tbsp. grated parmesan cheese
Salt and peper to taste

Directions:
Pre-heat oven to 425 degrees. Place green beans in large bowl spread garlic powder, parmesan cheese, salt and pepper over top. Add olive oil, mix with hands. Spread on large greased baking sheet. Bake for 10 minutes, flip with spatula, bake for another 5 minutes.

Nutrition Facts (per cup):
Calories: 80 kcal
Carbs: 8g
Protein: 4g
Fat: 4g

Turkey Meatballs (serves 2 people for the week, cut recipe in half for 1 person):

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-Served with whole-wheat pasta or on a hoagie roll

Ingredients:
1 lb. lean ground turkey, 93/7
1/4 c. whole wheat breadcrumbs
1/4 c. grated parmesan cheese
1 egg
1/2 tsp. minced garlic
1 1/2 tbsp. dried parsley
1 tsp. salt
1 tsp. pepper
24 oz. jar pasta sauce
Whole-wheat pasta (1 cup per person)
Hoagie roll (1 roll per person)

Directions:
1. In a large bowl, mix turkey, breadcrumbs, parmesan cheese, egg, garlic, parsley, salt and pepper.
2. Add entire jar of pasta sauce to crock pot.
3. Roll meat mixture into 12 large meatballs and add to sauce in crock pot.
4. Cook on low for 6-8 hours.
5. Serve with pasta (cook according to package directions) or on a hoagie bun.

Nutrition Facts (Per meatball):
-Yield 12 meatballs (3 meatballs per meal)
Calories: 70 kcal
Carbs: 1g
Fat: 4g
Pro: 9g

Garlic Parmesan Roasted Asparagus (serves 2 people):

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Ingredients:
2 cup asparagus, fresh (about 1 bundle)
1 tbsp. garlic powder
salt and pepper to taste
3 tbsp. parmesan cheese, grated
1 tbsp. olive oil

Directions:
1. Pre-heat oven to 425 degrees. Rinse asparagus and cut off white stems. Spread evenly on greased baking pan.
2. Spread olive oil evenly across asparagus. Sprinkle salt, pepper, garlic powder, and parmesan cheese evenly across.
3. Bake in oven for 8-10 minutes.

Nutrition Facts (per cup):
-Yield 2 cups
Calories-120
Carbs-6g
Pro-6g
Fat-9g

Chicken Teriyaki (Serves 2 people):

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Ingredients:
2, 4 oz. chicken breasts
2 cups fresh vegetables of choice (used mixed of carrots, snap peas, and broccoli)
1/4 cup,  low sodium Teriyaki sauce
2 tsp. garlic powder
salt and pepper to taste
Brown rice (1 cup per person)

Directions:
1. Spray a large Wok or frying pan with non-stick cooking spray.
2. Cut each chicken breast into thin strips. Add to frying pan over medium-low heat.
3. Sprinkle with garlic powder, salt, and pepper. Toss in pan until chicken is almost fully cooked.
4. Add fresh vegetables of choice, stir in with chicken. After 2-3 minutes, drizzle teriyaki sauce over chicken and vegetables. Let cook until vegetables are slightly tender and chicken reaches an internal temperature of 165 degrees.
5. Serve over brown rice.

Nutrition Facts (per serving, not including rice):
-Yield 2 servings
Calories- 300
Carbs-25g
Protein-40g
Fat- 5g

Lemon Ranch Chicken (serves 2 people):

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Ingredients:
2, 4 oz. chicken breasts
2 tsp. lemon juice
1 tbsp. olive oil
2 tbsp. ranch dressing mix
1 tsp. garlic powder
salt and pepper to taste
1 cup assorted vegetables for salad
1 cup brown rice
Directions: 
1. Pre-heat oven to 350 degrees. Spray a baking sheet with non-stick cooking spray. May use grill if desired.
1. In a small bowl, whisk together lemon juice, olive oil, ranch mix, garlic powder, and a dash of salt and pepper.
2. With a spoon, spread mixture on each chicken breast evenly.
3. Bake chicken in oven at 350 degrees for 30-35 minutes or until reaches internal temperature of 165 degrees.
4. Serve with 1 cup brown rice (cook according to directions) and side salad with dressing of choice.

Nutrition Facts (per chicken breast, not including rice or vegetable):
Calories- 245
Carbs-0g
Protein- 35g
Fat- 11g

 

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