The name of the game this week is PREP. This meal plan includes three meals that have between 6-12 servings, which means you’ll have plenty for the week… plus enough to freeze and eat later.
Because the majority of cooked foods can be stored in the freezer for up to six months without risk of spoilage, this is an excellent way to save time in the future or to have a fallback in case something goes wrong.
It’s amazing what a little planning can do!
So, without further adieu, here’s my Time Saving Tip of the Week:
Need a little protein partner for your morning muffin? Try a scrambled egg or two rolled-up slices of nitrate free deli meat. You could also
Monday
B: Baked Eggs Cups with Artichokes and Spinach
D: Salmon with Orange Ginger Marinade
Tuesday
L: Chicken Wrap
Wednesday
B: Baked Eggs Cups with Artichokes and Spinach
L: Chicken Wrap
D: Salmon with Orange Ginger Marinade
Thursday
Friday
B: Baked Eggs Cups with Artichokes and Spinach
L: Chicken Wrap
S: 1 serving fruit + 1 oz nuts
Saturday
S: 1-2 oz nuts or ½ avocado
Sunday
B: Baked Eggs Cups with Artichokes and Spinach
L: Chicken Wrap
S: 1 serving fruit + 1 oz nuts
*You may need a little protein to keep you satiated with your morning muffin. I suggest 1 scrambled egg or a couple rolled up slices of nitrate free deli meat. Or have a cup of bone broth with your morning muffin.
THIS WEEKS SHOPPING LIST
2 scallions
1 head bibb lettuce
3 cups baby spinach
One (1) 8-ounce jar water-packed artichoke hearts, drained and coarsely chopped, about 1 cup
12 eggs
2 oranges
1 piece + 2 teaspoons fresh ginger
2 cloves garlic
2 medium onion
1 english cucumber
1 red pepper
4 green peppers
1 yellow pepper
1 pound ground bison
1 small zucchini
1-14.5 ounce can diced tomatoes
6 cups chicken bone broth
2 carrots
2 celery stalks
1 cup kale
1 cup cabbage
1 medium tomato + 8 cherry tomatoes
½ C parsley
1 small jalapeno pepper
Four (4) 4- to 5-ounce salmon filets or one 16- to 20-ounce whole filet
1 – 2 scallions
1 cup fresh strawberries
2 cup cauliflower rice
2 pounds chicken
Small can Kalamata Olives
3 tablespoons fresh cilantro
MAKE SURE YOU HAVE THESE PANTRY ITEMS
Avocado or coconut oil pan spray
Celtic or pink Himalayan salt
black pepper
dried thyme or tarragon
olive oil
Sesame oil
coconut aminos
Honey
Ghee
coconut or almond milk
pure vanilla or almond extract
blanched almond flour
coconut flour
baking soda
Celtic or pink Himalayan salt
chia seeds
Cayenne Pepper
Turmeric
Cinnamon
Oregano
Balsamic vinegar
Marjoram (optional)
Lemon juice
Fish sauce
Chili powder
Tomato paste
Italian seasoning