Easy Weight Loss Meal Prep for a Full Work Week (5 Days!) | Breakfast, Lunch, Dinner, & Snacks! - Feelin Fabulous (2024)

Ingredients

• Dry Ingredients:

• 3/4 C. Almond Flour

• 1/4 C. Tapioca Flour

• 1/4 C. Coconut Flour

• 1 tsp Baking Powder

• Pinch of Sea Salt

• Wet Ingredients:

• 3 Eggs

• 1/2 C. Unsweetened Almond Milk

• 1 Tbsp Raw Honey or Pure Maple Syrup

• 1 tsp Vanilla Extract

• 1 tsp Avocado Oil or Coconut Oil, melted

• Sides:

• 3 Eggs, hard boiled

• 1.5 C. Fresh Berries (any variety)

• 3 Tbsp Pure Maple Syrup

• 3 Tbsp Unsweetened Shredded Coconut (optional)

Directions

• In a large mixing bowl, add all dry ingredients and mix until fully combined.
• Then, add in the wet ingredients to the bowl of dry ingredients and whisk until fully combined.
• Grease a large skillet with non-stick spray or oil. Turn heat to medium. Pour about 2-3 Tbsp worth of the pancake batter onto the skillet and cook until it starts to bubble on top or until the bottom is firm enough to flip. Flip and continue to cook until fully cooked through. Repeat this process until all of the pancake batter is gone. This should yield about 15 mini pancakes.
• Transfer 3-5 mini pancakes to each meal prep container (depending on your calorie preference). Also, in each container, add 1 hard boiled eggs, 1/2 C. fresh berries, and top the pancakes with 1 Tbsp unsweetened shredded coconut. In a separate small container, add 1 Tbsp of maple syrup for each breakfast. Store in fridge for up to 5 days.

Nutrition Facts

Serving Size 1

Servings Per Container 3

Amount Per Serving

Calories 405Calories from Fat 180

% Daily Value*

Total Fat 20g31%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 40g13%

Dietary Fiber 7g28%

Sugars 26g

Protein 16g32%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size 1

Servings Per Container 3

Amount Per Serving

Calories 543Calories from Fat 252

% Daily Value*

Total Fat 28g43%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 51g17%

Dietary Fiber 10g40%

Sugars 30g

Protein 23g46%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

• 1 C. Frozen Blueberries

• 1/2 Ripe Avocado

• 2 Tbsp Ground Chia or Flax Seeds

• 1 Tbsp Unsweetened Nut Butter (I like almond butter)

• Juice from 1/2 Lemon

• 1 tsp Matcha Powder

• 1 Scoop of High Quality Protein Powder (I use Collagen Peptides)

• 1 C. Unsweetened Almond Milk (can also use oat, cashew, or coconut milk)

Directions

• Add all ingredients to a blender and blend until smooth.
• ENJOY!

Nutrition Facts

Serving Size 1

Servings Per Container 1

Amount Per Serving

Calories 445Calories from Fat 243

% Daily Value*

Total Fat 27g42%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 37g12%

Dietary Fiber 15g60%

Sugars 15g

Protein 18g36%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

• For the Salad Base:

• 8 oz Fusilli or Rotini Pasta Noodles (I use either Chickpea Noodles or Cassava Flour Noodles to keep it gluten free)

• 2 Tbsp Avocado or Extra Virgin Coconut Oil

• 1 Red Bell Pepper, de-seeded & diced

• 1 Yellow Bell Pepper, de-seeded & diced

• 1/2 Red Onion, diced

• 1 Jalapeno, de-seeded & finely chopped

• 2 Large Chicken Breasts (or 3 small)

• 1 C. Cherry Tomatoes, sliced into halves or fourths

• Fresh Cilantro, to garnish

• For the Fajita Seasoning:

• 1 Tbsp Chili Powder

• 1 tsp Cumin

• 1 tsp Paprika

• 1 tsp Sea Salt

• 1/2 tsp Garlic Powder

• 1/2 tsp Onion Powder

• 1/4 tsp Cayenne Pepper (optional)

• For the Dressing:

• 1/2 C. Extra Virgin Olive Oil

• 2-4 Tbsp Fresh Lime Juice (about 1-2 large limes)

• 1 Tbsp Raw, Unfiltered Apple Cider Vinegar

• 2 Garlic Cloves, minced

• 1 Tbsp Raw Honey

• Pinch of Sea Salt

• 1/2 C. Fresh Cilantro, finely chopped

Directions

• Boil the noodles according to the package instructions. Once they’re done, drain and rinse them with cool water. Transfer to large mixing bowl.
• While the noodles are cooking, combine all of the Fajita Seasoning in a small bowl. Mix and set aside. In a separate small bowl, combine all of the Dressing ingredients. Mix and set aside.
• In a large skillet over medium heat, add the avocado or coconut oil along with the chopped bell pepper, onion, and jalapeno. Saute those until slightly soft.
• Cut the chicken breasts into small bite-size pieces (about 1-2 inches thick). Rub half of the Fajita Seasoning into the chicken pieces. Add chicken pieces to the skillet with bell pepper mixture. Toss to combine everything and continue to cook until the chicken is fully cooked through. Then, add all of the remaining Fajita Seasoning and mix to combine. **Note: If there’s extra liquid in the pan, you can either drain it or continue to cook without a lid to allow some of the liquid to evaporate. But, be careful not to “dry out” the chicken.
• Transfer the skillet mixture to the mixing bowl with the noodles. Then, add the cherry tomatoes and dressing. Toss to make sure everything is combined. At this point, feel free to add a bit more sea salt and pepper, if desired.
• Transfer the pasta salad to your meal prep containers, garnish with fresh cilantro (optional), and store in the fridge for up to 5 days. This pasta can be eaten at room temperature, cool, or warm. **You can freeze this pasta if you’re concerned about freshness throughout the week. It will stay good in the freezer for up to a month.

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 525Calories from Fat 297

% Daily Value*

Total Fat 33g51%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 31g10%

Dietary Fiber 5g20%

Sugars 9g

Protein 31g62%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 550Calories from Fat 279

% Daily Value*

Total Fat 31g48%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 48g16%

Dietary Fiber 5g20%

Sugars 9g

Protein 23g46%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

• 5 Small-Medium Sweet Potatoes (you can also use regular potatoes)

• 1 Tbsp Avocado Oil or Extra Virgin Coconut Oil

• 1 Small Yellow Onion or 1/2 of a Large Onion, diced

• 1 Green Bell Pepper, de-seeded & chopped

• 1 lb 93% Lean Ground Turkey (or ground chicken)

• 1.5 tsp Chili Powder

• 1.5 tsp Cumin

• 1/2 tsp Paprika

• 1/2 tsp Garlic Powder

• 1/2 tsp Sea Salt

• 1/4 tsp Black Pepper

• 1 C. Canned Diced Tomatoes (no salt added)

• Green Onion, finely diced (optional for garnish)

• Sides: 1 Large Head of Broccoli (or 2 small) and 2 Avocados

Directions

• Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or a silicon mat. Poke shallow holes into the potatoes with a fork. Place onto baking sheet and bake for 50-60 minutes or until potatoes are soft and can easily be pierced with a fork. Remove from oven and let cool for a few minutes. (You can also cook the potatoes with a pressure cooker for faster meal prepping).
• In a large skillet over medium heat, add the oil, onion, and bell pepper. Saute until slightly soft.
• Then, add the ground turkey to the skillet and cook until done. Add in all seasonings. Stir to combine. Then, add in the diced tomatoes. Stir to combine. Turn heat to low-medium and let simmer for 3-4 minutes. (Feel free to add more seasonings, if desired).
• Remove stems from broccoli and cut into bite-size pieces. Steam broccoli until soft. Season with sea salt and pepper.
• Once the sweet potatoes have cooled enough, cut them down the center, length-wise, with a knife. Break up some of the sweet potato along the edges of the potatoes then evenly distribute the turkey chili mixture into each potato. **Note: You can also scoop out about 75% of the potato, add to a bowl along with the turkey chili, mix, and then add back to the potato.
• When ready, transfer the stuffed potatoes to your meal prep containers along with the steamed broccoli. Add 1/4 of an avocado to each container when ready to serve.

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 415Calories from Fat 144

% Daily Value*

Total Fat 16g25%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 41g14%

Dietary Fiber 11g44%

Sugars 9g

Protein 24g48%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 305Calories from Fat 81

% Daily Value*

Total Fat 9g14%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 31g10%

Dietary Fiber 5g20%

Sugars 8g

Protein 20g40%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

• 3 Ripe Bananas

• 1 C. Unsweetened Almond Butter

• 2 Eggs

• 1/4 C. Pure Maple Syrup (or raw honey)

• 1/4 C. Cacao Powder (or cocoa powder)

• 1 tsp Vanilla Extract

• 1 tsp Baking Soda

• 2 Scoops of Your Favorite Protein Powder (I use Collagen Peptides)

• Pinch of Sea Salt (optional)

Directions

• Preheat oven to 350 degrees F. Generously grease a 9×13 baking dish with avocado oil or coconut oil. Set aside.
• In a large mixing bowl, mash the bananas with a fork until they are fully mushed. My secret to getting the bananas extra smooth is to further puree them using a handheld immersion blender (gives the brownies a better texture).
• Add in the nut butter to the bowl and mix with a fork until fully combined.
• Next, add in all remaining ingredients to the bowl and mix until fully combined.
• Transfer mixture to the baking dish. Spread out evenly. Bake for 30-35 minutes. Let cool completely before removing from the dish.
• Cut brownie bites into 12-24 squares (based on your preference). Store in an airtight container in the fridge or at room temperature until ready to serve or pack for the day.

Nutrition Facts

Serving Size 1 brownie

Servings Per Container 12 brownies

Amount Per Serving

Calories 200Calories from Fat 108

% Daily Value*

Total Fat 12g18%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 17g6%

Dietary Fiber 4g16%

Sugars 10g

Protein 8g16%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.