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

My Weekly Meal Prep Menu : July 31-Aug 4 (pescatarian, dairy-free, whole30)

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

Each week, to make sure I’m staying on top of my health and budget goals, I will create a 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.

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. πŸ™‚


Meal plan for 7/31 – 8/4

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

21 Day Fix:

Breakfast β€“ 1 red, 1 green, 2 blue

Lunch β€“ 1 green, 1 yellow, 1 red

Pre-workout β€“ 1 blue, 1 purple

Post-workout β€“ 1 orange, 1/4 purple

Dinner β€“ 1/2 red, 2 green

Dessert β€“ 2 purple, 2 tsp


-Recipes-

Baked Coconut Shrimp - Whole30 Approved
Serves 5
This crunchy dish is a spin on the classic comfort food, but won't leave you with all the bloat!
Write a review
Print
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
81 calories
3 g
8 g
8 g
2 g
7 g
18 g
38 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
18g
Servings
5
Amount Per Serving
Calories 81
Calories from Fat 63
% Daily Value *
Total Fat 8g
12%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 8mg
3%
Sodium 38mg
2%
Total Carbohydrates 3g
1%
Dietary Fiber 2g
8%
Sugars 1g
Protein 2g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
2%
* 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 cups of raw shrimp
  2. 5/8 cup of shredded, unsweetened coconut flake
Instructions
  1. 1. Rinse shrimp well
  2. 2. Toss shrimp in a bowl of coconut to evenly coat
  3. 3. Spread out coconut shrimp on a greased baking sheet. Cook at 350* for 17 minutes; tossing 1/2 way through
  4. 4. Turn the oven on broil & toast for remaining 3 minutes, or until golden brown
Notes
  1. Divide into 5 containers with sides + store in an the refrigerator.
beta
calories
81
fat
8g
protein
2g
carbs
3g
more
Green Palate Life http://www.greenpalatelife.com/
Pumpkin Spice Chia Seed Pudding
Serves 5
This healthy treat is packed with flavors that will remind you of the fall time but you will want to enjoy all year round!
Write a review
Print
Prep Time
5 min
Cook Time
4 hr
Total Time
4 hr 5 min
Prep Time
5 min
Cook Time
4 hr
Total Time
4 hr 5 min
123 calories
16 g
0 g
6 g
4 g
1 g
103 g
479 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
103g
Servings
5
Amount Per Serving
Calories 123
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 479mg
20%
Total Carbohydrates 16g
5%
Dietary Fiber 10g
38%
Sugars 3g
Protein 4g
Vitamin A
254%
Vitamin C
6%
Calcium
15%
Iron
15%
* 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. 5/8 cup of chia seeds
  2. 1 2/3 cup of canned unsweetened pumpkin
  3. 1 tablespoon cinnamon
  4. 1/2 tablespoon nutmeg
  5. 1 teaspoon sea salt
Instructions
  1. Combine all ingredients & mix well.
  2. Divide into 5 containers & store in the fridge.
  3. Allow to sit at least 4 hours; preferably overnight.
Notes
  1. Perfect for meal prepping!
beta
calories
123
fat
6g
protein
4g
carbs
16g
more
Green Palate Life http://www.greenpalatelife.com/
Spaghetti Squash Primavera Bake Topped with a Runny Egg
Serves 4
The perfect veggie packed, low-carb, high-protein meal!
Write a review
Print
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
335 calories
48 g
187 g
9 g
24 g
2 g
425 g
502 g
7 g
0 g
5 g
Nutrition Facts
Serving Size
425g
Servings
4
Amount Per Serving
Calories 335
Calories from Fat 81
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 187mg
62%
Sodium 502mg
21%
Total Carbohydrates 48g
16%
Dietary Fiber 17g
67%
Sugars 7g
Protein 24g
Vitamin A
201%
Vitamin C
37%
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. 4 cups cooked spaghetti squash
  2. 4 cups mixed veggies of your choice (I chose onions, bell peppers, asparagus, and broccoli)
  3. 1 cup no-sugar added marinara sauce
  4. 1/2 cup nutritional yeast
  5. 4 eggs
  6. **Onion powder, garlic powder, black pepper, sea salt, oregano, red chili flakes - to taste
Instructions
  1. Combine cooked spaghetti squash with uncooked veggies
  2. Toss in marinara sauce and spices
  3. Sprinkle on nutritional yeast
  4. Cook at 350* for 30 minutes
  5. When ready to serve, prepare a fresh, sunny side up or poached egg
Notes
  1. Divide into 4 containers & enjoy!
beta
calories
335
fat
9g
protein
24g
carbs
48g
more
Green Palate Life http://www.greenpalatelife.com/


What’s on your menu this week?

No Comments

Leave a Reply