5-Day Meal Prep Menu for Maximum Weight Loss (counting macros) + Grocery List! - Feelin Fabulous (2024)

Ingredients

• 2 Ripe Bananas, mashed

• 1.5 C. Rolled Oats

• 2 C. Unsweetened Almond Milk

• 3 Tbsp Your Favorite Protein Powder (I use Collagen Peptides)

• 6 Tbsp Chopped Nuts (I used chopped walnuts)

• 1.5 tsp Vanilla Extract

• 1.5 tsp Cinnamon

• 3 Tbsp Ground Flax Seeds

• Pinch of Sea Salt

• Optional Toppings: 5-10 Banana Slices and/or 1/4 C. Blueberries

• 1.5 Tbsp Monk Fruit Sweetener (optional) **You can also use 1 tsp maple syrup or honey

Directions

• Mash bananas with a fork. Distribute evenly into 3 containers (I used mason jars).
• Next, add 1/2 C. rolled oats to eat container along with 2/3-3/4 C. Unsweetened Almond Milk. Give that a good stir.
• Then, to each container add 1 Tbsp protein powder, 2 Tbsp chopped nuts, 1/2 tsp vanilla, 1/2 tsp cinnamon, 1 Tbsp ground flax seeds, a pinch of sea salt, and 1/2 Tbsp extra sweetener (optional). Mix each container with a fork until ingredients are fully combined.
• Add toppings and seal each container with a lid. When ready to serve, give it a good stir and enjoy! These will last in the fridge for up to 7 days. **Feel free to add the toppings when ready to serve.

Nutrition Facts

Serving Size 1 Jar

Servings Per Container 3

Amount Per Serving

Calories 475Calories from Fat 153

% Daily Value*

Total Fat 17g26%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 65g22%

Dietary Fiber 12g48%

Sugars g

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

• 1 C. Rolled Oats

• 1.5 C. Unsweetened Almond Milk

• 2 Tbsp Chia Seeds

• 4 Tbsp Unsweetened Almond Butter (or any nut/seed butter)

• 2 Tbsp Your Favorite Protein Powder (I used Collagen Peptides)

• 1-2 Tbsp Monk Fruit (or any preferred sweetener)

• Toppings: 1 C. Fresh Berries (any sort)

Directions

• In two separate containers (I used mason jars), divide ingredients equally and add all ingredients to each container (except toppings). Stir to thoroughly combine all ingredients. Add toppings.
• Seal with a lid and place in fridge until ready to serve. When ready to serve give it a good stir and enjoy! **Will last in the fridge for up to 7 days.

Nutrition Facts

Serving Size 1 Jar

Servings Per Container 2

Amount Per Serving

Calories 515Calories from Fat 216

% Daily Value*

Total Fat 24g37%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 50g17%

Dietary Fiber 14g56%

Sugars g

Protein 28g56%

*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 Nuggets:

• 1 lb Ground Chicken

• 1 Egg

• 1-2 tsp Hot Sauce (I used Siete Hot Sauce) **With this amount, the nuggets won’t be super spicy. If you prefer more spice, add more hot sauce.

• 1 tsp Sea Salt

• 3 Tbsp Coconut Flour

• For the Coating:

• 1/3 C. Almond Flour

• 4 Tbsp Ground Flax Seeds

• 1/2 tsp Sea Salt

• 1/2 tsp EACH of Garlic Powder, Onion Powder, Chili Powder, & Paprika

• For Baste:

• 3 Tbsp Grass-fed Butter, Ghee, Coconut Oil, or Avocado Oil, melted

• 1-2 Tbsp Hot Sauce **add more if you prefer nuggets to be more spicy.

Directions

• Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or silicon mat.
• In a large mixing bowl, add all of the nugget ingredients and mix with hands until fully combined. Set aside.
• In a small bowl, add all of the coating ingredients and mix well.
• Wet hands and scoop out about a Tbsp of the ground chicken mixture, roll it into a ball then flatten into a nugget shape (about 1/2 inch thick). Lightly press it into the coating mixture and coat each side of the nugget. Place onto the baking sheet. Repeat this process until all of the ground chicken mixture is gone. **I aimed for 20 nuggets so I’d have 4 nuggets each day for lunch.
• Bake nuggets for 15 minutes (no need to flip).
• Remove nuggets from oven and lightly brush the baste mixture on each side of the nugget. Place back into oven and bake for another 5-7 minutes. ENJOY!

Nutrition Facts

Serving Size 4 nuggets

Servings Per Container 5

Amount Per Serving

Calories 300Calories from Fat 198

% Daily Value*

Total Fat 22g34%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 5g2%

Dietary Fiber 3g12%

Sugars g

Protein 22g44%

*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 Large Cucumber, sliced & halved

• 1/2 Purple Onion, sliced

• 2 Tbsp Fresh Dill, de-stemeed & finely chopped

• 1 Large Lemon

• 1 Garlic Clove, grated

• 1 tsp Raw Honey

• Sea Salt & Black Pepper

• 1/4 C. Mayonnaise or Greek Yogurt (I used the Primal Kitchen Avocado Mayo)

Directions

• Add cucumber and purple onion to large bowl. Zest the lemon first and then squeeze the lemon juice from the entire lemon.
• Add all remaining salad ingredients and thoroughly mix until combined. Cover bowl and place in fridge until ready to serve. **Tip: I like to randomly stir the salad to ensure all of the ingredients are marinating in the mayonnaise and lemon juice.

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 125Calories from Fat 108

% Daily Value*

Total Fat 12g18%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 5.5g2%

Dietary Fiber 1g4%

Sugars g

Protein 1g2%

*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 Meatloaf:

• 1.5 lbs Ground Turkey

• 1 Egg

• 1/2 Onion, chopped (any type)

• 2-3 Garlic Cloves, minced

• 1/4 C. + 2 Tbsp Ground Flax Seeds

• 2 tsp Italian Seasoning

• 1 tsp EACH of Sea Salt & Paprika

• 1/2 tsp EACH of Black Pepper, Garlic Powder, & Onion Powder

• For the Sauce:

• 6 oz Tomato Paste

• 2 Tbsp Raw Honey

• 1/2 tsp Sea Salt

Directions

• Preheat oven to 375 degrees F. Line a loaf pan with parchment paper or grease with non-stick oil.
• In a mixing bowl, add all meatloaf ingredients and mix until fully combined.
• Transfer meatloaf mixture to the loaf pan and press firmly into the pan (tightly packed).
• For the sauce, in a small saucepan over low-medium heat, add all sauce ingredients and whisk until fully combined & slightly warm.
• Spread sauce evenly over the meatloaf and bake the meatloaf for 40 minutes. Remove from oven and let it rest for 10 minutes before slicing. Cut into 10 equal slices and enjoy 2 slices as a single serving. Serve alongside the cauliflower mash and steamed broccoli.

Nutrition Facts

Serving Size 2 slices

Servings Per Container 5

Amount Per Serving

Calories 320Calories from Fat 135

% Daily Value*

Total Fat 15g23%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 17g6%

Dietary Fiber 4g16%

Sugars g

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.

Ingredients

• 1 Large Head of Cauliflower (or 2 small)

• 2 Tbsp Grass-fed Butter, Ghee, or Coconut Oil

• Sea Salt & Pepper, to taste

• Optional: Garlic Powder & Dried Parsley (recommended for best flavor)

Directions

• Cut all stems off of the cauliflower and steam cauliflower until extra soft. It MUST be extra soft. **I used my Ninja Foodi all-in-one system to steam the cauliflower but you can also steam it on the stovetop.
• Transfer steamed cauliflower to a saucepan and mash with a potato masher or fork. Then, use an immersion hand blender to get it extra creamy similar to the texture of real mashed potatoes (this device is a game-changer for making delicious cauli-mash!).
• Once mashed, add butter/oil and all seasonings to taste. ENJOY!

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 80Calories from Fat 54

% Daily Value*

Total Fat 6g9%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 6g2%

Dietary Fiber 2.5g10%

Sugars g

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.

Ingredients

• 1 Large Head of Broccoli (or 2 small)

• Sea Salt & Pepper, to taste

Directions

• Cut broccoli into bite site pieces and steam for 10 minutes or until it reaches your desired softness. **I used my Ninja Foodi all-in-one system to steam the broccoli but you can also steam it on the stovetop.
• Transfer steamed broccoli to a large bowl and season with sea salt and pepper, to taste. Feel free to add additional seasonings.

Nutrition Facts

Serving Size 1

Servings Per Container 5

Amount Per Serving

Calories 30Calories from Fat 0

% Daily Value*

Total Fat 0g0%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 6g2%

Dietary Fiber 3g12%

Sugars g

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.

Ingredients

• 1 Large Bundle of Celery

• 10 Tbsp Almond Butter (or any nut or seed butter)

Directions

• Cut the end off the celery. Then, cut it into bite-size sticks.
• To keep the celery extra crunchy throughout the week, add the celery sticks to glass jars, fill with water, seal the lid, and place in the fridge until ready to serve (see meal prep video).
• In separate smaller containers, pre-portion out 2 Tbsp of Almond Butter to dip your celery sticks in. When ready to serve, eat as many celery sticks as you’d like and 2 Tbsp almond butter as a single serving.

Nutrition Facts

Serving Size 2 Tbsp

Servings Per Container 1

Amount Per Serving

Calories 190Calories from Fat 162

% Daily Value*

Total Fat 18g28%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 6g2%

Dietary Fiber 3g12%

Sugars g

Protein 7g14%

*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 Eggs

• Sea Salt & Pepper, optional

Directions

• Boil eggs to your liking. When ready to serve, sprinkle with a bit of sea salt and pepper, to taste.
• Enjoy 1 boiled egg as 1 single serving.

Nutrition Facts

Serving Size 1

Servings Per Container 1

Amount Per Serving

Calories 70Calories from Fat 45

% Daily Value*

Total Fat 5g8%

Saturated Fat g0%

Trans Fat g

Cholesterol mg0%

Sodium mg0%

Total Carbohydrate 0.5g0%

Dietary Fiber g0%

Sugars g

Protein 6g12%

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