"pescatarian-dairy-free-whole30-meal-prep-menu"

My Weekly Meal Prep Menu : Aug 7-11 (pescatarian, dairy-free, whole30)

"pescatarian-dairy-free-whole30-meal-prep-menu"

Hey, friends! Welcome to my weekly meal prep!

Each week, to make sure I’m staying on top of my health and budget goals, I will create a Whole30 approved meal plan and then spend a few hours on Sundays prepping for the days to come. Meal prepping is amazing; it saves me so much time and money. I prep enough food for Monday breakfast to Friday midday (post-workout). I leave my Friday nights & weekends free but keep staples in my house, such as eggs and extra veggies, so I can make quick meals when needed.

[Want more inspiration? Check out my week ONE and week TWO menus!]

I eat 5-6 small meals each day, roughly every 3-4 hours. This way, I never feel overly full or hungry; I’m content and have consistent energy. By eating small meals throughout the day, I’m also not likely to snack mindlessly or grab something on the fly (looking at you, Starbucks drive thru) since I already have it all prepped.

For my diet, during the work week I try to remain healthy. My weekends are usually filled of going to the beach, running around, or out of town. Due to my weekends never having consistency, I’ll stay pretty strict during the week to give me that wiggle room. I keep a 95% vegetarian diet, but will eat shrimp or crab on occasion. Dairy also doesn’t always agree with me, so I naturally try to eat dairy-free. I’ve completed the Whole30 (no dairy-grains-legumes-added sugar) and LOVED the way it made me feel. So, since I follow 1/2 of that diet just by what works for my body, I try eat a Whole30 diet during the week.

The meal plan below is Whole30 compliant. I will also add color count below my weekly plan if you follow the 21 day fix. ๐Ÿ™‚


Meal plan for 8/7-8/11

"pescatarian-dairy-free-whole30-meal-prep-menu"

21 Day Fix

Breakfast โ€“ 1 red, 1 green, 1 yellow

Lunch โ€“ 1 yellow, 2 blue, 1 green

Pre-workout โ€“ 1 purple

Post-workout โ€“ 1 green, 1 blue

Dinner โ€“ 1.5 red, 2 green

Dessert โ€“ 1 purple, 1 blue


-Recipes-

Scrambled Egg & Roasted Garlic Potato + Kale Hash
Serves 5
A Whole30 approved breakfast that is hearty and packed with flavor! This dish is high in protein, leafy greens, & carbs to keep you fuller longer.
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
415 calories
46 g
372 g
18 g
19 g
10 g
403 g
239 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
403g
Servings
5
Amount Per Serving
Calories 415
Calories from Fat 161
% Daily Value *
Total Fat 18g
28%
Saturated Fat 10g
52%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 372mg
124%
Sodium 239mg
10%
Total Carbohydrates 46g
15%
Dietary Fiber 6g
22%
Sugars 5g
Protein 19g
Vitamin A
167%
Vitamin C
89%
Calcium
13%
Iron
23%
* 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. 10 eggs
  2. 5 medium red skin potatoes
  3. 1 medium sweet potato
  4. 1 cartoon mushrooms
  5. 1 yellow onion
  6. 2 cups kale
  7. 4 cloves garlic
  8. 3 tablespoons coconut oil
  9. Garlic powder, sea salt, black pepper, onion powder *to taste
Instructions
  1. 1. Cut all the potatoes into bite sized chunks, add fresh garlic cloves, season, & roast at 350 degrees for 25 minutes, or until golden brown
  2. 2. Sautรฉe onions, mushrooms, and kale in coconut oil to your liking
  3. 3. Crack in 10 eggs & scramble until cooked
  4. 4. Toss in cooked potatoes
Notes
  1. Divide into 5 containers & keep in the fridge until you're ready for them!
beta
calories
415
fat
18g
protein
19g
carbs
46g
more
Green Palate Life http://www.greenpalatelife.com/
Sweet Potato Avocado Toast w. a side of Roasted Balsamic Carrots & Brussels Sprouts
Serves 5
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
433 calories
49 g
0 g
26 g
6 g
4 g
366 g
165 g
13 g
0 g
21 g
Nutrition Facts
Serving Size
366g
Servings
5
Amount Per Serving
Calories 433
Calories from Fat 222
% Daily Value *
Total Fat 26g
40%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 18g
Cholesterol 0mg
0%
Sodium 165mg
7%
Total Carbohydrates 49g
16%
Dietary Fiber 14g
56%
Sugars 13g
Protein 6g
Vitamin A
562%
Vitamin C
90%
Calcium
10%
Iron
13%
* 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 medium sweet potatoes
  2. 2.5 avocados
  3. 2.5 cups carrots
  4. 2.5 cups Brussels sprouts
  5. 1/2 cup balsamic vinegar
  6. 1/4 cup EVOO
  7. Sea salt, black pepper, red chili flakes **to taste
For the Sweet Potato Toast
  1. 1. Slice sweet potato into thin "toast" width strips
  2. 2. Toast in oven (or toaster oven at work) at 350 until you can pierce with a fork- about 15 minutes
  3. 3. Mash 1/2 avocado equally across slices of toasted sweet potato
  4. 4. Top with seasonings to your liking
For the Roasted Balsamic Carrots and Brussels Sprouts
  1. 1. Slice brussels & carrots into bite size pieces
  2. 2. Toss in oil + vinegar + spices
  3. 3. Roast in 350 degree oven for 25 minutes
beta
calories
433
fat
26g
protein
6g
carbs
49g
more
Green Palate Life http://www.greenpalatelife.com/
 

Buffalo Tuna Salad Collard Wrap with a side of Roasted Green Beans
Serves 4
A high-protein, low-carb meal that will keep you full & satisfied!
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
126 calories
17 g
2 g
5 g
4 g
4 g
426 g
464 g
8 g
0 g
1 g
Nutrition Facts
Serving Size
426g
Servings
4
Amount Per Serving
Calories 126
Calories from Fat 47
% Daily Value *
Total Fat 5g
8%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 2mg
1%
Sodium 464mg
19%
Total Carbohydrates 17g
6%
Dietary Fiber 5g
22%
Sugars 8g
Protein 4g
Vitamin A
16%
Vitamin C
23%
Calcium
11%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Buffalo Tuna Salad Collard Wrap
  1. 3 cups tuna in water
  2. 1/3 cup non-fat Greek yogurt
  3. 1 tablespoon avocado oil mayo
  4. 1/4 cup Franks buffalo sauce
  5. 1 tomato
  6. 1 red onion
  7. 4 large collard leaves
  8. Black pepper, garlic powder, onion powder ** to taste
For the Roasted Green Beans
  1. 4 cups green beans
  2. 1/4 lemon
  3. 1 tablespoon coconut oil
  4. Black pepper, garlic powder, sea salt, onion powder ** to taste
For the Buffalo Tuna Salad Collard Wrap
  1. 1. Mix drained tuna, yogurt, mayo, buffalo sauce, and spices together until combined
  2. 2. Slice onion & tomato into 4 servings
  3. 3. Lay onion & tomato on collar leaf, top with 1/4 tuna mixture, wrap tightly
  4. 4. Enjoy!
For the Roasted Green Beans
  1. 1. Wash and trim beans
  2. 2. Toss the green beans in 1/4 squeezed lemon, coconut oil, and seasoning
  3. 3. Place in an oven at 315 degrees and cook for about 15 minutes, or until browning
beta
calories
126
fat
5g
protein
4g
carbs
17g
more
Green Palate Life http://www.greenpalatelife.com/
Homemade Lemon Lara Bars
Serves 4
If you love Lara Bars, you will be hooked on my spin on the homemade version! Following suit by using vegan, fresh ingredients, these bars are perfect for your sweet tooth or boosts of energy!
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
411 calories
89 g
0 g
9 g
5 g
1 g
135 g
3 g
74 g
0 g
7 g
Nutrition Facts
Serving Size
135g
Servings
4
Amount Per Serving
Calories 411
Calories from Fat 72
% Daily Value *
Total Fat 9g
13%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 89g
30%
Dietary Fiber 10g
38%
Sugars 74g
Protein 5g
Vitamin A
3%
Vitamin C
8%
Calcium
11%
Iron
11%
* 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. 3 cups pitted dates
  2. 1/4 cup unsalted cashews
  3. 1/4 cup unsalted almonds
  4. Zest of 1 lemon
  5. 1/4 lemon
  6. 2 teaspoons cinnamon
Instructions
  1. 1. In a food processor, combine all ingredients
  2. 2. Pulse until it forms a dough-like texture
  3. 3. Take dough out, press onto a baking sheet lined with parchment paper
  4. 4. Slice into 4 bars & store in the fridge
Notes
  1. If you have older or drier dates, soak them in hot water for 20 minutes before adding them to the food processor. Add in spoonfuls of the date water until it is wet enough to break down.
beta
calories
411
fat
9g
protein
5g
carbs
89g
more
Green Palate Life http://www.greenpalatelife.com/
 

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