5-Day Healthy Meal Prep Menu for Weight Loss | gluten & dairy free recipes - Feelin Fabulous (2024)

BREAKFAST: CARROT APPLE CINNAMON MUFFINS AND MAPLE BERRY TURKEY SAUSAGE (5 servings)

For the Carrot Apple Cinnamon Muffins (serving size: 2 muffins, makes 10 muffins):

• 150 g Ripe Bananas (about 1.5 bananas)
• 1/4 C Unsweetened Apple Sauce
• 1 Tbsp Raw Honey
• 1 Tbsp Avocado Oil or Melted Coconut Oil
• 2 Eggs
• 1.5 C Almond Flour
• 2 tsp Cinnamon
• 1 tsp Aluminum Free Baking Powder
• 1/4 tsp Nutmeg
• Pinch of Sea Salt
• 1/2 C Apple, grated
• 1/2 C Carrots, grated

For the Maple Berry Turkey Sausage (serving size: 2 patties, makes 10 patties):

• 1 lb 93% Lean Ground Turkey (or ground chicken)
• 1 Tbsp Maple Syrup
• 1 tsp EACH of Garlic Powder and Sea Salt
• 1/2 tsp EACH of Paprika, Dried Sage, Dried Thyme, Onion Powder, Black Pepper, and Red Pepper Flakes
• 1/4 tsp All Spice (optional)
• 1/2 C. Fresh or Frozen Blueberries
• 1 Tbsp Avocado or Coconut Oil

LUNCH: ROASTED VEGGIE AND CHICKEN POWER BOWLS (5 servings)

For the Power Bowls:

• 3 C Sweet Potatoes, peeled and cubed
• 2 C Beets, peeled and cubed
• 5 C Broccoli, cut into bite size florets
• 2 Tbsp Coconut Oil
• Sea Salt and Pepper, to taste
• 260 g Chicken Breasts (about 1.5 breasts)
• Sea Salt, Pepper, Paprika, Garlic Powder, Italian Seasoning, to taste
• 1 C Chicken Broth
• 1/3 C Quinoa, uncooked (eliminate for lower calorie option)
• 2/3 C Water
• 8 C Frozen Cauliflower Rice
• Sea Salt and Pepper, to taste
• 15 Kalamata Olives, halved
• 3 C Arugula or Spinach, roughly chopped

For the Dijon Vinaigrette Dressing:

• 1/3 C Extra Virgin Olive Oil
• 1/4 C Balsamic Vinegar
• 2 tsp Dijon Mustard
• 1 Garlic Clove, minced
• 1/2 tsp Sea Salt
• 1/4 tsp Black Pepper

DINNER: LOADED GRAIN FREE HAMBURGER SOUP (5 servings)

• 1 Tbsp Avocado or Coconut Oil
• 1 Yellow Onion, chopped
• 3 Garlic Cloves, minced
• 1 lb 85% Lean Ground Beef
• 1/2 lb 93% Lean Ground Turkey (or ground chicken)
• 2 Tbsp Tomato Paste
• 28-29 oz Diced Tomatoes (fire roasted preferred)
• 3 Celery Stalks, chopped
• 3 Carrot Stalks, chopped
• 1 C Green Beans, chopped into 2 inch pieces
• 2 C Yukon Gold Potatoes or Sweet Potatoes, cubed
• 32 oz Beef Broth
• 1.5-2 Tbsp Italian Seasoning
• 1 tsp EACH of Sea Salt and Paprika
• 1/2 tsp EACH of Black Pepper, Onion Powder, Cumin, and Garlic Powder
• 2 Bay Leaves
• Toppings: 1/4 of an Avocado for each serving and freshly chopped parsley

SNACK: FROZEN YOGURT DIPPED BLUEBERRIES (5 servings)

• 2.5 C Fresh Blueberries (or any type of berry)
• 1.5 C Plain Dairy Free Yogurt or Plain Greek Yogurt
• 1 Toothpick

BREAKFAST: CARROT APPLE CINNAMON MUFFINS AND MAPLE BERRY TURKEY SAUSAGE

For the Carrot Apple Cinnamon Muffins:

• Preheat oven to 350 F. Line a muffin pan with muffin liners. Set aside.

• In a mixing bowl, add the bananas and mash with a fork. Then, puree them using an immersion blender.

• Add the apple sauce, honey, oil, and eggs. Whisk to combine. Then, add the almond flour, cinnamon, baking powder, nutmeg, and salt. Whisk to combine. Gently fold the grated apple and carrots into the mixture.

• Transfer muffin mixture evenly into ten muffin cups. Fill each liner about 3/4’s of the way full. Bake muffins for 25-30 minutes or until the center is set. Once done, let cool for about 10 minutes before removing the liners. Two muffins = 1 serving.

For the Maple Berry Turkey Sausage (makes 10 patties):

• In a mixing bowl, add all ingredients, except the blueberries and oil. Mix to combine making sure all of the seasonings are fully incorporated. Then, fold in the blueberries. Separate mixture into ten roughly equal parts and form into patties.

• In a skillet over medium heat, add the oil. Then, cook the patties on each side until fully cooked through. Tip: Add a lid to the skillet while cooking to keep the patties moist since turkey is so lean. Two patties = 1 serving.

• To assemble your breakfast meal prep containers: Add two muffins to each container along with two turkey sausage patties. I'm also adding about 1/2 cup of grapes to sneak in some fruit.

  

LUNCH: ROASTED VEGGIE AND CHICKEN POWER BOWLS

• Preheat oven to 400 F. Line two baking sheets with parchment paper. Add cubed sweet potatoes and beets to one baking sheet and the broccoli florets to another. Drizzle 1 Tbsp of oil over the potatoes and beets and another tbsp of oil over the broccoli. Season all of them sea salt and pepper to taste. I also sprinkled some garlic powder and cumin but this is optional. Bake the broccoli for about 25 minutes and the potatoes and beets for about 35 minutes.

• For the chicken, you can either pressure cook it or bake it. Season chicken breasts with sea salt, pepper, paprika, garlic powder, and either Italian seasoning or Poultry seasoning, to taste. For pressuring cooking: Add the chicken broth to the pot and pressure cook on high for 15 minutes with the valve in the sealed position. Once done, do a quick release. For baking: Place chicken in a dish along with the chicken broth and bake at 350 F. for about 30 minutes or until it's fully cooked through. Once chicken is done, shred it with a fork.

• In a saucepan over high heat, add the uncooked quinoa and water. Bring to a boil then cover the saucepan with a lid and reduce heat to low-medium. Let simmer for 12 minutes or until all of the liquid has been absorbed. Once done, leave the lid on for 5 minutes then fluff it up with a fork.

• In a large skillet over medium heat, add the frozen cauliflower. Saute for about 10 minutes until most of the liquid has evaporated. Add the cooked quinoa into the skillet and mix to combine. Then, season to taste with sea salt and pepper. I also added some chopped parsley but this is optional. Separate into 5 roughly equal sections.

• For the dressing, add all dressing ingredients to a bowl and whisk to combine.

• To assemble your lunch meal prep containers: Add in 1 serving of the cauliflower rice mixture into each container followed by one serving of the sweet potatoes, beets, broccoli, shredded chicken, olives, and arugula or spinach. Separate dressing into 5 roughly equal parts and store in sauce cups. When ready to serve, pour dressing over the power bowl, mix all ingredients to combine, and enjoy!

  

DINNER: LOADED GRAIN FREE HAMBURGER SOUP

• In a soup pot, add the oil and chopped onions. Saute until onions are translucent. Add in the minced garlic and saute 1-2 more minutes. Then, add in the ground beef and ground turkey. Cook until they have browned and are fully cooked through.

• Add in all remaining soup ingredients (except toppings). Mix to combine. Bring to a boil then reduce heat to low-medium and cover with a lid. Let simmer for about 25-35 minutes or until the vegetables are tender. Once done, give it a taste to see if you want to add more of the seasonings.

• To assemble your dinner meal prep containers: Evenly distribute the soup into 5 containers. When ready to consume, add 1/4 of an avocado and freshly chopped parsley (optional).

  

SNACK: FROZEN YOGURT DIPPED BLUEBERRIES

• Line a baking sheet with parchment paper. Using a toothpick, poke a blueberry with it and dip it into the yogurt, twisting it around to ensure it’s fully coated. Place onto the baking sheet. Repeat this process until all of the blueberries have been coated. Tip: Feel free to sweeten the yogurt with honey, monk fruit, etc. if you want it to be sweeter.

• Place berries into the freezer for at least 2 hours. Once they’re fully frozen, pre-portion them out into ziplock bags or snack-size containers for convenience. Remove from freezer about 10 minutes before consuming.

  

One Full Breakfast (2 muffins, 2 sausage patties, no fruit): 509 Calories, 36g Carbs, 29g Protein, 29g Fat, 5g Fiber, 19g Sugar

One Full Breakfast (2 muffins, 2 sausage patties, 15 grapes): 560 Calories, 49g Carbs, 29g Protein, 29g Fat, 6g Fiber, 30g Sugar

One Full Lunch (1 Power Bowl with Quinoa): 505 Calories, 45g Carbs, 26g Protein, 27g Fat, 10g Fiber, 15g Sugar

One Full Lunch (1 Power Bowl without Quinoa): 462 Calories, 37g Carbs, 24g Protein, 26g Fat, 9g Fiber, 15g Sugar

One Full Dinner (1/5 of soup recipe with 1/4 of an avocado): 491 Calories, 31g Carbs, 33g Protein, 26g Fat, 9g Fiber, 9g Sugar

One Full Dinner (1/5 of soup recipe only): 411 Calories, 27g Carbs, 32g Protein, 19g Fat, 6g Fiber, 9g Sugar

One Snack (1/5 of recipe, using dairy free yogurt): 90 Calories, 14g Carbs, 1g Protein, 4g Fat, 2g Fiber, 7.5g Sugar

One Snack (1/5 of recipe, using non fat greek yogurt): 92 Calories, 14g Carbs, 8g Protein, 0g Fat, 2g Fiber, 10g Sugar