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Efficient and Nutritious: 7-Day Healthy Meal Prep Plan

Updated: Jan 4

I'm glad you're here! Meal prepping and planning help me so much as a full-time entrepreneur, gym rat, and dog mom! Once you start, you'll be hooked, so make a small commitment that this week, you’ll cook one meal and save enough for leftovers the next day! Then, as you gain confidence, you can start cooking larger batches and have 3 to 4 days’ worth! Trust me, the convenience will outweigh your cravings every time! THERES FOOD AT HOME!!! Enjoy some of my favorite meal prep options!

Breakfast Ideas

Breakfast Hash (3 servings)

You'll need

  • 2 medium sweet potatoes cut into 1/4" cubs

  • 1/2 tbsp of olive oil

  • 2 uncooked chicken sausage

  • 1 medium yellow onion, chopped

  • 1 red bell pepper, chopped

  • 1/8 tsp cayenne

  • 1/4 tsp of garlic powder

  • salt and pepper to taste

  • 3 eggs fried sunny-side-up

How to make it

  1. Place the potatoes in a medium saucepan and cover with water. Bring to a boil and cook until fork tender, about 10 minutes. Drain.

  2. Heat the oil in a large cast-iron or nonstick skillet over medium heat. Cut open the sausage casing and squeeze the meat directly into the pan, discarding the casing. Sauté for 4 to 5 minutes, until the meat is cooked through. Transfer to a plate.

  3. In the same pan, add the reserved sweet potatoes, the onion, and red pepper. Cook until the potatoes and vegetables are browned, about 7 minutes. Return the sausage to the pan, season with the cayenne and salt and pepper, and stir to mix.

  4. Divide the hash among four glass Tupperware and top with a fried egg.

Apple pie overnight oats (4 servings)

You'll need

  • 1 1/3 cups old-fashioned rolled oats

  • 1/2 tsp of cinnamon

  • 1/4 tsp of ground ginger

  • 1/2 cup chopped walnuts

  • 1/4 cup of dried cranberries or raisins

  • 1 1/3 cups of applesauce

  • 1 1/3 cups of substitution milk

How to make it

  1. Add ⅓ cup oats each to four resealable containers. Also add ⅛ tsp cinnamon, a pinch of ginger, and a pinch of cloves to each container

  2. Add 2 Tbsp chopped walnuts and 1 Tbsp dried cranberries to each container.

  3. Finally, add ⅓ cup applesauce and ⅓ cup milk to each container.

  4. Close the containers and refrigerate overnight or for up to four days. Stir the contents of the container before eating.

Lunch Ideas

Turkey Taco Bowl (3 servings)

You'll need

  • Turkey ground beef (or any ground beef or crumbled tofu)

  • taco seasoning or cumin paprika and lemon pepper

  • salt and pepper to taste

  • Brown rice or Mexican rice

  • Frozen or canned Corn

  • Pico de gallo (tomato, jalapeno, onion, lime juice)

Optional toppings:

  • Sweet potato

  • beans

  • avocado

  • salsa

  • bell peppers

How to:

  1. Start by washing and cooking your rice in bone broth for added minerals, protein, and flavor.

  2. Start by browning your meat with taco seasonings on medium heat.

  3. In a separate pan, sautee corn with butter or avocado oil

  4. Dice up all of your veggies for your pico de gallo, season, and mix

  5. Combine all ingredients into Tupperware and enjoy for the next 3 days!

Soy Honey Noodle Salad (4 servings)

What you'll need:

  • Egg noodles (can use any noodles you prefer)

  • Boneless chicken breast

  • Soy sauce

  • Honey

  • Lemon Juice

  • Garlic Powder

  • Avocado oil

  • Chili flakes

  • Sesame seeds

  • Green onions

  • Veggie of choice: broccoli, snap peas, green peas, bok choy, kale, spinach, and asparagus are all yummy choices

How to:

  1. Prep chicken by seasoning with avocado oil, salt, garlic powder, and lemon juice. Cook in a hot frying pan or skillet until golden brown and cooked through. Let cool before slicing

  2. Make the noodle salad by boiling the noodles of your choice (other good options would be ramen, udon, or soba noodles) in salted boiling water. Drain and rinse noodles with cold water, place in a bowl, and add in sesame seeds and green onions.

  3. Make the dressing by combining soy sauce, honey, and lemon juice and mix well. Pour over noodles and top with chicken and veggies of your choice.


Quick Chicken Noodle Soup (5 servings)

You'll need:

  • 1 tablespoon of butter

  • 1 white onion

  • 2 cloves of garlic

  • 3 celery stalks chopped

  • 8 cups of chicken broth

  • 2 1/2 cups of shredded rotisserie chicken

  • 1 bag of egg noodles

  • 1 cup of sliced carrots

  • 1/2 tsp of oregano & basil

  • 1 bay leaf

  • Salt and pepper to taste

How To:

  1. First, melt the butter in a large pot and add onion and celery, cook for about 5 minutes, then add in the garlic.

  2. Next add in chicken broth, followed by chicken, carrots, bay leaf, and seasonings. Stir then bring to a boil!

  3. After 15 minutes, add in the noodles for 5-6 minutes.

  4. Finally remove the bay leaf, season with salt and pepper, and garnish with parsley and serve.

Chili (8-10 servings)

What you'll need:

  • 1 pound of ground turkey or beef

  • 1 cup of chopped celery

  • 1 cup of chopped onion

  • 1 chopped green bell pepper

  • 2 cans of chopped tomatoes

  • 1 teaspoon of cumin

  • 1 teaspoon of pepper

  • cayenne and salt to taste

  • 1 can of chili beans

  • 1-2 cups of water or bone broth

  • 1 can of kidney beans

  • 1 can of pinto beans

  • Optional healthy toppings: jalapeno peppers or cubed avocado

How to:

  1. In a large skillet cook and crumble ground meet with turkey onion green pepper salt and pepper over a medium-high heat for 6-8 minutes. Transfer into the slow cooker and add in remaining ingredients.

  2. Cook covered on high for 1 hour and reduce to love for 4-6 hours or until flavors are blended (don't rush greatness).

  3. Serve and package for remaining meals, this can be frozen!

Thanks for reading!

Please follow me on Instagram @Jade.Morning for fitness and wellness content!

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