5-Day Healthy Meal Prep Menu for Weight Loss (grain free!) - Feelin Fabulous (2024)

Ingredients

• For Roasted Sweet Potatoes:

• 2 C. Sweet Potato, cubed (about 1 medium-large potato)

• 1 Tbsp Avocado Oil, Coconut Oil, or Grass-fed Ghee

• Sea Salt & Pepper, to taste

• For Turkey Sausage Mixture:

• 1 Tbsp Avocado or Coconut Oil

• 1/2 Yellow Onion, diced

• 1 Red Bell Pepper, de-seeded & chopped

• 1 lb Ground Turkey (93% lean)

• 1 tsp EACH of Sea Salt, Paprika, & Garlic Powder

• 1/2 tsp EACH of Dried Sage, Dried Thyme, Onion Powder, and Red Pepper Flakes

• 1 C. Fresh Spinach, finely chopped

• For the Egg Mixture:

• 10 Eggs

• 3 Tbsp Unsweetened Almond Milk (or any type of milk)

• 1 tsp Sea Salt

• 1/2 tsp Black Pepper

• 1/2 tsp Garlic Powder

• Healthy Side:

• 4-5 Fresh Strawberries (or any type of berry)

Directions

• Preheat oven to 425 degrees F. Line a baking sheet with parchment paper or silicon liner. Add cubed sweet potato to baking sheet, drizzle with 1 Tbsp of oil, and season with sea salt & pepper to taste. Toss with hands to make sure all of the cubed sweet potato is coated with the oil and seasonings. Bake for 10 minutes. Flip/toss. Then, continue baking until potatoes are soft & slightly browned around the edges.
• While potatoes are cooking, add 1 Tbsp of oil to a large skillet over medium heat (I like using a cast iron skillet for this recipe). Add the chopped onion and bell pepper. Saute for 5-10 minutes until slightly soft.
• Then, add 1 lb of ground turkey to the skillet along with all of the seasonings. Cook until ground turkey is fully cooked through.
• Once the ground turkey mixture is done, add in the chopped spinach and continue cooking for 2-3 minutes until the spinach is wilted. Then, gently stir in the roasted sweet potato cubes. Make sure they are evenly incorporated throughout the skillet mixture. Turn off the heat.
• For the egg mixture, add all ingredients to a large mixing bowl. Whisk until fully combined. Then, pour the egg mixture over the skillet mixture. Bake at 375 degrees F. for 25-30 minutes or until the eggs are set (not jiggly in the middle).
• Once done, let the frittata cool for about 10 minutes. Then, cut into 5 equal parts and pre-portion into your meal prep containers along with fresh strawberries. Will stay fresh in a cold refrigerator for up to 5 days. Can be frozen for up to 1 month.

Nutrition Facts

Serving Size 1 slice

Servings Per Container 5

Amount Per Serving

Calories 368Calories from Fat 198

% Daily Value*

Total Fat 22g34%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 13g4%

Dietary Fiber 4g16%

Sugars 3g

Protein 29g58%

*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 388Calories from Fat 198

% Daily Value*

Total Fat 22g34%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 17.5g6%

Dietary Fiber 5g20%

Sugars 6g

Protein 29g58%

*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:

• 7 Slices of Uncured Turkey Bacon

• 6 C. Broccoli Florets cut into bite-size pieces (about 2 medium heads of broccoli)

• 1/2 Purple Onion, chopped

• 1/2 C. Raw, Unsalted Sunflower Seeds

• 1/4 C. Unsweetened Dried Cranberries

• For the Creamy Mayonnaise Sauce Base:

• 1 C. Clean Mayonnaise (I use Primal Kitchen’s Avocado Mayo)

• 5 Tbsp Granulated Monk Fruit Sweetener or Birch Xylitol

• 3 Tbsp Apple Cider Vinegar

Directions

• Add all of the mayonnaise sauce ingredients to a bowl and mix until fully combined. Set aside.
• Spray a skillet with non-stick spray. Cook turkey bacon in a skillet over medium heat until fully browned & cooked through. Drain on a paper towel. Once cooled, cut the turkey bacon into bite-size pieces.
• Add all salad ingredients to a large bowl. Mix. Then, pour the mayonnaise sauce over top and continue mixing until fully combined.
• Cover bowl with some foil, saran wrap, or a silicon lid. Place in fridge overnight to marinate, stirring/tossing every few hours to ensure that all of the broccoli has a chance to marinate in the sauce.
• Feel free to leave the salad in this large bowl until ready to serve or go ahead and pre-portion it out into your meal prep containers. Keep in mind that this recipe makes 6 servings. This salad will stay fresh in the fridge for up to 7 days.

Nutrition Facts

Serving Size 1

Servings Per Container 6

Amount Per Serving

Calories 440Calories from Fat 360

% Daily Value*

Total Fat 40g62%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 13g4%

Dietary Fiber 6g24%

Sugars 5.5g

Protein 12.5g25%

*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

• 2.5 Chicken Breasts, cut into halves

• 1.5 Tbsp Lemon Juice

• 1 1/4 tsp Lemon Pepper Seasoning

• 1 tsp Garlic Powder

• 1/2 tsp Paprika

• 1/4 tsp Onion Powder

• Sea Salt & Pepper, to taste

• 5 tsp Coconut Oil or Grass-fed Ghee

• 1 Lemon, cut into slices

Directions

• Preheat oven to 350 degrees F.
• Place chicken breast halves in a large mixing along with lemon juice, lemon pepper seasoning, garlic powder, paprika, onion powder, sea salt, and pepper. Rub seasonings onto the chicken breasts until they are all fully coated.
• Place chicken breasts halves into a baking dish. Place 1 tsp on top of each chicken breast. Place lemon slices in between the chicken breasts. Add a small splash of water in between each chicken breast.
• Bake chicken for 25-30 minutes or until chicken is fully cooked through.
• Once done, cut each chicken breast into slices and add them to your meal prep containers alongside the broccoli salad.

Nutrition Facts

Serving Size 1

Servings Per Container 6

Amount Per Serving

Calories 600Calories from Fat 414

% Daily Value*

Total Fat 46g71%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 13g4%

Dietary Fiber 4g16%

Sugars 5.5g

Protein 38.5g77%

*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

• 1.5 lbs Ground Chicken

• 3/4 C. Almond Flour

• 1.5 Tbsp Italian Seasoning

• 1 tsp Garlic Powder

• 1 tsp Sea Salt

• 1/2 tsp Black Pepper

• 2 Eggs

Directions

• Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or a silicon mat.
• In a large mixing bowl, add all meatball ingredients and mix until fully combined.
• Taking a spoonful’s worth of the chicken mixture (about 1 heaping Tbsp), roll into a ball and place onto lined baking sheet. Repeat this process until all of the mixture is gone. This recipe makes 20 meatballs. *Tip: If the chicken mixture is too sticky, wet your hands after every 5-6 meatballs. This helps tremendously with it not sticking to your hands.
• Bake meatballs for 15-20 minutes. Store in fridge for up to 5 days. These can be frozen for up to 2-3 months.

Ingredients

• 4 Tbsp Grass-fed Ghee or Coconut Oil

• 1 Tbsp + 6 tsp Tapioca Flour/Starch (or arrowroot starch)

• 2 C. Low Sodium Chicken Broth

• 1/2 tsp Poultry Seasoning

• 1/2 tsp Sea Salt

• 1/4 tsp Black Pepper

Directions

• In a small saucepan over low-medium heat, add the ghee/oil. Once it’s warm, slowly sprinkle in 1 Tbsp of tapioca starch (a little at a time) whisking in between to eliminate lumps and to avoid burning.
• Then, add in 1 tsp at a time of the tapioca starch (total of 6 tsp) constantly whisking in between to remove lumps and to avoid burning.
• Once all of the tapioca starch is whisked in, slowly pour 2 C. of warm chicken broth into the saucepan, constantly whisking. Then, turn the heat up to medium and allow to simmer for 2-3 minutes (whisking if necessary).
• Turn heat back down to low-medium. Then, add in the poultry seasoning, salt, and pepper. Whisk until combined. Remove saucepan from heat.
• After the gravy has cooled a bit, store in a small bowl or pre-portion out the gravy into small sauce cups. One serving = 2 Tbsp. Keep stored in fridge until ready to heat & serve. Pour over the meatballs and cauliflower mash when ready to serve.

Nutrition Facts

Serving Size 4 meatballs

Servings Per Container 5

Amount Per Serving

Calories 304Calories from Fat 171

% Daily Value*

Total Fat 19g29%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 3.5g1%

Dietary Fiber 3g12%

Sugars 1g

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 2 Tbsp

Servings Per Container 8

Amount Per Serving

Calories 70Calories from Fat 63

% Daily Value*

Total Fat 7g11%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 2.5g1%

Dietary Fiber 0g0%

Sugars 0g

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

• 1 Large Head of Cauliflower or 2 Small Heads

• 2 Tbsp Grass-fed Ghee or Coconut Oil

• Sea Salt, Pepper, Garlic Powder, Dried Parsley (to taste)

• 2-3 Zucchini Squash

• 2-3 Yellow Summer Squash

Directions

• Remove stems from cauliflower and cut into bite size pieces. Steam cauliflower florets until extra soft.
• Transfer steamed cauliflower to a saucepan. Mash with a potato masher first. Then, for an extra smooth texture, use a handheld immersion blender to further “mash” the cauliflower until it somewhat resembles mashed potatoes.
• Next, add in 2 Tbsp of ghee or oil along with your favorite seasonings. I added sea salt, pepper, garlic powder, and dried parsley. Mix and set aside.
• For the squash, cut squash into slices and then into halves. Steam until soft. Sprinkle with a small amount of sea salt and pepper.
• To assemble your meal prep containers, add the cauliflower mash and top it with 4 meatballs in each container. Then, add the steamed squash on the side.

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 88Calories from Fat 54

% Daily Value*

Total Fat 6g9%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 8g3%

Dietary Fiber 4g16%

Sugars 3g

Protein 3g6%

*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 488Calories from Fat 288

% Daily Value*

Total Fat 32g49%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 19g6%

Dietary Fiber 10g40%

Sugars 8g

Protein 36g72%

*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 2/3 C. Plain Greek Yogurt (or a dairy free yogurt)

• 1/2 C. Fresh Blueberries

• 1/2 C. Fresh Strawberries, roughly chopped

• 1/4 C. Chopped Walnuts

Directions

• Line a baking sheet with parchment paper or a silicon mat. Spread yogurt evenly onto the baking sheet into a rectangle shape about 1/2 an inch thick.
• Add the blueberries, strawberries, and walnuts on top. Gently press them into the bark with a spatula. Freeze until firm (usually takes a minimum of 4 hours).
• Once firm, cut into 10 equal parts. And, enjoy 2 pieces of bark as 1 serving. Keep frozen until ready to consume.

Nutrition Facts

Serving Size 1

Servings Per Container 10

Amount Per Serving

Calories 70Calories from Fat 18

% Daily Value*

Total Fat 2g3%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 5g2%

Dietary Fiber 1g4%

Sugars 3.5g

Protein 7.5g15%

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