Grocery shopping and planning out every meal for an entire week can feel overwhelming sometimes. The key is to purchase grocery items that can serve multiple purposes and keep each meal simple.
Coach Kassy is an expert at planning out her week and was happy to share her knowledge. Below you will find an example of a simple grocery list consisting of carbs, proteins, fats, veggies, and even a few freebies along with an entire week's worth of meals and snacks. This example is set up perfectly for phase 450 and could be used for higher-carb phases too, just add extra carbs (roast extra sweet potatoes or add more oats, etc.) If you're on a lower phase, alter the carbs to accommodate your phase, and for meals without carbs double up on those veggies!
Give her example a try or customize it to fit your preferences and phase!
- 1 bag of pears
- 1 bag of apples
- 1 bag sweet potatoes
- 1 carton of oats
- 1 dozen eggs
- 2lbs ground turkey
- 2 lbs chicken breast
- 2 avocados
- Olive oil
- Chia seeds
- 1 large bag of kale
- 1 large bag of Brussel sprouts
- 2 packages of precut butternut squash
- Chicken or vegetable broth
- Almond milk
Meal Prep Ahead
1.) Hard boil 6 eggs
2.) Form the ground turkey into 8 patties and cook until done
Tip: you can freeze any leftover patties for easy protein later on!
3.) Cook the 2lbs of grilled chicken
Tip: you can freeze any leftover cooked chicken for easy protein later on!
4.) Make 3 servings of chia seed pudding (recipe below)
5.) Steam or bake the whole bag of sweet potatoes (optional)
Hot apple oats (1 serving)
Add 1 c almond milk to a pot and turn on high until it begins to boil. Reduce to medium-low and add ⅜ c oats, ½ diced apple, 1 t vanilla, and ½ t cinnamon. Cook until oats are tender. Top with 1 oz chopped almonds
Tips: Add 1 scoop of protein powder if you need more protein! Try roasting the almonds in the oven or on the stovetop before placing on oats...it really takes things to the next level!
Macros: 2 carbs, .5 protein, 1 fat
Overnight cinnamon pear oats (1 serving)
Mix ¼ c oats, ½ t cinnamon, and 4 T chia seed together in a bowl. Add 1 t vanilla ½ diced pear and mix. Add ½ - 1 c almond milk (½ c if you want it thicker, 1 c if you want it thinner) and stir until combined. Let sit overnight for a grab and go breakfast!
Tips: Chia seeds like to clump together at first, be sure to check your chia mixtures 10-20 min after mixing to give them one more stir before letting sit overnight. Overnight oats can be prepped 3-4 nights in advance...stock up that fridge!
Macros: 2 carbs, 1 protein, 1 fat
Turkey and kale egg cups (4 servings)
Need: 6 eggs, 4 oz cooked ground turkey (1 precooked patty if prepped using the list above), 1 cup chopped kale, 1 avocado, sweet potatoes.
Preheat oven to 375 and spray a muffin tin with cooking spray. Scramble 6 whole eggs in a bowl and set aside. In the muffin tins, add 1 oz ground turkey and a pinch of chopped kale to each muffin tin until you fill 4 muffin tins. Next, divide scrambled eggs into the 4 muffin tins. Cook in the oven for 20-25 minutes or until the center is cooked through. Once the eggs are done, serve 1 egg cup with 6 oz cooked sweet potato and ¼ avocado.
Tip: these are best made fresh but can be stored in the fridge for 2-3 days or in the freezer for 1-2 weeks. Defrost and then reheat before serving.
Macros (per 1 cup w/ avocado and 6 oz sweet potato): 2 carbs, 1 protein, 1 fat
Turkey patty, mashed sweets, and roasted brussels (1 serving)
Heat one turkey patty up in the oven. Steam 6 oz sweet potato (or utilize your precooked sweet potatoes) until tender and mash with a touch of almond milk (or broth if you like it more savory), salt and pepper until they resemble mashed potatoes. Toss 1 c raw the brussel sprouts in ½ T olive oil and bake at 400 for 15-25 minutes or until tender.
Macros: 2 carb, 1.5 veg, 2 protein, .5 fat
Butternut squash soup w/ grilled chicken and sauteed kale (2 servings)
Steam 4 cups of butternut squash until tender. Blend squash with 1-2 cups chicken or vegetable broth, minced garlic (if you have it), and a pinch of salt and pepper until smooth and creamy. Taste and adjust seasonings as desired. While squash is steaming, heat up 8 oz of cooked chicken breast and saute 4 cups of kale in 1 T olive oil until tender. Make this a meal for two or save half of it for later!
Tip: you could serve this meal as individual pieces (soup w/ a side of kale and grilled chicken) OR you could combine it to make 1 hearty soup by placing the chicken and kale into a bowl and ladle the soup over the top.
Macros (per serving, this makes 2 servings): 2 carbs, 1.5 veggie carbs, 2 protein, .5 fat
Butternut bowl (1 serving)
Steam or bake 2 cups of butternut squash and 1 c brussel sprouts until tender. Heat up 4 oz of pre-cooked chicken. In a bowl, combine 2 cups raw kale, butternut squash, brussel sprouts, chicken and ¼ avocado, and top with one serving of MetPro approved dressing!
Macros: 2 carbs, 1.5 veggie carbs, 2 protein, .5 fat
Chia seed pudding (snack)
Combine ¼ c chia seeds w/ ½ c almond milk, ½ t cinnamon, and 1 t vanilla. Mix well and let sit overnight. Top with 1 diced pear and a sprinkle of cinnamon when ready to serve.
Macros: 2 snack carbs, 1 protein, 1 fat
Apples and almonds (snack)
1 apple sliced and 1 oz almonds make for a quick and portable snack!
Macros: 2 snack carbs, .5 protein, 1 fat
Hard-boiled eggs and fruit salad
Combine ½ diced pear and ½ diced apple with a pinch of cinnamon and a pinch of salt. Serve alongside 3 hard-boiled eggs.
Tip: this one is good for hearty appetites! Three hard-boiled eggs make for a good-sized snack!
Macros: 2 snack carbs, 1 protein, 1 fat