Fat Loss Meal Prep for a Full Work Week (5 Days!) | Healthy Grain Free Recipes - Feelin Fabulous (2024)

Ingredients

• 1/2 lb Ground Turkey, 80% lean

• 1/2 tsp EACH: Sea Salt & Italian Seasoning,

• 1/4 tsp EACH: Black Pepper, Dried Thyme, Dried Sage, & Red Pepper Flakes

• 10 Eggs

• 1/2 C. Unsweetened Almond Milk

• 1 tsp Sea Salt

• 1/2 tsp Black Pepper

• 1 Handful Baby Spinach, roughly chopped

• 1/2 Bell Pepper, de-seeded & chopped (any color is fine)

• Sides: 1/2 Avocado for each meal prep container & 3-4 strawberries for each container

Directions

• Preheat oven to 350 degrees F. Grease a regular-sized muffin pan with at least 12 slots. You can also line them with these silicon muffin liners. Set aside.
• In a skillet over medium heat, cook the ground turkey until browned. Add seasonings and and mix well. Set aside.
• In a large mixing bowl, add the eggs, almond milk, sea salt, and pepper. Whisk until egg yolks are fully broken down and everything is mixed well.
• In the muffin pan, add a small amount of chopped spinach to the bottom of each muffin slot. Then, add the ground turkey. Next, add the chopped bell pepper. Lastly, pour the egg mixture into each muffin slot.
• Bake muffins for 25-30 minutes or until the eggs are set. Let cool before removing from pan. Store in glass meal prep containers for up to 5 days.

Nutrition Facts

Serving Size 1 muffin

Servings Per Container 12

Amount Per Serving

Calories 104Calories from Fat 63

% Daily Value*

Total Fat 7g11%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 1g0%

Dietary Fiber 1g4%

Sugars 1g

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.

Nutrition Facts

Serving Size 1/2 Avocado

Servings Per Container 1

Amount Per Serving

Calories 160Calories from Fat 130.5

% Daily Value*

Total Fat 14.5g22%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 8.5g3%

Dietary Fiber 6.5g26%

Sugars 0g

Protein 2g4%

*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 4

Servings Per Container 1

Amount Per Serving

Calories 25Calories from Fat 0

% Daily Value*

Total Fat 0g0%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 5g2%

Dietary Fiber 2g8%

Sugars 2g

Protein 0g0%

*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

• 2 Boneless Skinless Chicken Breasts

• Seasoning for Chicken (to taste): Sea Salt, Pepper, Paprika, Chili Powder, Garlic Powder, Onion Powder, & Cumin (you can also use a pre-made taco seasoning to season the chicken)

• 1 Red Bell Pepper, de-seeded & cut into strips

• 1 Yellow Bell Pepper, de-seeded & cut into strips

• 1 Yellow Onion, cut into strips

• 5 C. Cauliflower Rice (I use the pre-cut cauliflower rice from the frozen section at the grocery store)

• 1 Large Plantain (very ripe with dark spots), peeled & sliced into 1/2 inch slices

• 3 Tbsp Coconut or Avocado Oil

• Sea Salt & Pepper, to taste

• 10 Tbsp Salsa (I used a pre-made organic salsa but you can use homemade salsa)

• 1 Bundle Fresh Cilantro, roughly chopped

• 1 Lime, optional

• 2.5 Avocados

Directions

• Season chicken breasts with seasonings to taste. Bake chicken at 375 degrees F. for 25-30 minutes or until fully cooked through. You can also pressure cook the chicken on high for 10 minutes. Keep the valve sealed & do a quick release once the chicken is done.
• Shred both chicken breasts with a fork and set aside.
• While chicken is cooking, in a large skillet over medium heat, add 1 Tbsp of oil and the sliced bell pepper & onion. Saute until this mixture is soft. Season with sea salt & pepper, to taste. Set aside.
• In the same skillet, add another tbsp of oil and cook the cauliflower rice until it reaches your desired texture. Season with sea salt & pepper, to taste. I also like to mix in some fresh chopped cilantro with the cauliflower rice along with lime juice but this is optional. Mix well. Set aside.
• In a skillet, add 1 Tbsp oil along with the plantain slices. Flip plantain slices every 2-3 minutes to avoid burning. Once the plantain slices are soft throughout and golden brown, remove from skillet & set aside.
• Assemble meal prep containers distributing ingredients evenly into each container starting with the cauliflower rice, bell pepper mixture, shredded chicken, salsa, plantain slices, and fresh cilantro. Also, add in 1/2 of an avocado to each container. Keep in fridge for up to 5 days.

Nutrition Facts

Serving Size 1

Servings Per Container 1

Amount Per Serving

Calories 450Calories from Fat 229.5

% Daily Value*

Total Fat 25.5g39%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 31g10%

Dietary Fiber 11g44%

Sugars 8.5g

Protein 26g52%

*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 creamed spinach:

• 1 Tbsp Coconut or Avocado Oil

• 1 Yellow Onion, diced

• 2-3 Garlic Cloves, minced

• 1 (10 oz) Bag of Frozen Spinach

• 1.5 C. Coconut Cream (from full fat canned coconut milk)

• Sea Salt & Pepper, to taste

• 1-2 tsp Lemon Juice

• Cheesecloth or Nut Milk Bag to strain spinach

Directions for creamed spinach:

• Defrost frozen spinach over night by placing bag in the refrigerator or put it in a strainer & run warm water over it.
• Add spinach to a cheesecloth or nut milk bag and strain out as much water as possible. Roughly chop the spinach & set aside.
• In a skillet over medium heat, add 1 Tbsp of oil & the diced onion. Cook until soft & translucent. Then, reduce heat to low-medium.
• Next, add in the minced garlic & saute for 1-2 more minutes. Then, add in the chopped spinach. Mix well. Cook another 2-3 more minutes.
• Add in the coconut cream and mix well. **Note: Coconut cream is the cream that sits on top of a can of full fat coconut milk. You can place the can in the fridge the night before to ensure the cream separates from the water but it’s not necessary.
• Add in the lemon juice. Then, season with sea salt & pepper, to taste. Mix well and continue to cook on low-medium for 3-4 more minutes. Transfer to meal prep containers.

Ingredients for chicken thighs:

• 3 Chicken Thighs

• Seasonings: Sea Salt, Pepper, Italian Seasoning, Garlic Powder, Paprika (to taste)

Directions

• Preheat oven to 350 degrees F.
• Rub seasonings onto the chicken thighs and place in an oven-safe dish. Add a splash of water in between each chicken thighs (not too much) to keep it moist while baking.
• Bake for about 20 minutes or until chicken thighs are fully cooked through. Remove and let cool before transferring to meal prep containers.

Ingredients for salmon

• 2 (4-6 oz) Salmon Filets (get wild-caught, if possible)

• 1 Tbsp Avocado or Coconut Oil

• Seasonings to taste: Italian Seasoning, Garlic Powder, Onion Powder, Paprika, Sea Salt & Pepper

Directions

• Add oil to a skillet over medium heat. Rub salmon filets with seasoning and place into skillet.
• Cook salmon on each side until fully cooked through. Be careful not to over cook the salmon and dry it out.
• Transfer salmon to meal prep containers.

Ingredients for sweet potato wedges

• 2 medium-large Sweet Potatoes, peeled

• 1 Tbsp Avocado or Melted Coconut Oil

• Seasonings to taste: Sea Salt, Dried Rosemary, & Paprika

Directions for baking

• Preheat oven to 375 degrees F. Line a baking sheet and set aside.
• Cut peeled sweet potatoes into 1/2 inch thick wedges/fries.
• In a large mixing bowl, add the sweet potato wedges, oil, and seasonings. Mix until all of the sweet potatoes wedges are coated with the oil.
• Spread wedges evenly onto the baking sheet and bake for 20-25 minutes or until slightly browned around the edges. Transfer to meal prep containers.

Directions for air fryer

• Follow Steps 2 & 3 above.
• Spread sweet potato wedges evenly onto the air fryer basket.
• Air fry wedges at 390 degrees F. for 10 minutes. Shake basket. Air fry another 3-5 minutes or until wedges are slightly browned around the edges. Repeat the air frying process until all of the wedges are cooked. Transfer to meal prep containers.

Nutrition Facts

Serving Size 1

Servings Per Container 1

Amount Per Serving

Calories 623Calories from Fat 373.5

% Daily Value*

Total Fat 41.5g64%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 25g8%

Dietary Fiber 6.5g26%

Sugars 4g

Protein 38g76%

*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 1

Amount Per Serving

Calories 625Calories from Fat 436.5

% Daily Value*

Total Fat 48.5g75%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 25g8%

Dietary Fiber 6g24%

Sugars 4g

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.