Lately I’ve been going grocery shopping on Saturday and then having everything already at home ready for meal prep on Sunday. I didn’t get that luxury last week, but I was back to that schedule this week.
My mom actually asked if I wanted to go to some garage sales Saturday morning so I went with her. We were about done and she said she’d brought her list for the grocery store if I needed to go. I figured it was the perfect time to go so I didn’t have to drive back to town and go. Plus, company at the grocery store is fun! We were pretty much in and out in 20 minutes or so, which is pretty good!
Well here is my weekly Grocery Shopping & Meal Prep list, which is meant to help you decide what clean foods to buy at the grocery store and also some easy ways to incorporate those into meal prepping. Each week I pack three meals per day for five days in the week, so a total of 15 meals. Two of them are similar and can for my meal around noon or for my mid-afternoon meal. I typically make something similar to breakfast for my mid-morning meal. For example this week I made yogurt parfaits. I then use the leftover prepped food to make breakfast and dinner at home. Easy peasy!
Late last week we had a catering job on Friday night and had a few things leftover. I didn’t need a ton of stuff, but definitely the basics! Here is what I bought at the grocery store and then how I incorporated that into my meal prep!
Grocery Shopping:
- Boneless, skinless chicken breasts (about 5lbs or so… I froze one package and cooked the other)
- 1lb boneless, skinless cod fillets
- 2 dozen eggs
- Almond milk – O Organics at Safeway was on sale and I’d never tried it so I bought vanilla unsweetened to try out
- 1% cottage cheese
- 2% Greek yogurt – the large tubs were 50% off, so I bought two
- Broccoli, green beans, Brussels sprouts, zucchini, and carrots
- Bananas, blueberries, peaches, lemons, and avocados
I went back to the store that afternoon and bought two grapefruits and three limes, but that is for a recipe I’m working on!
Meal Prep:
Donny was golfing with his brother Sunday morning, we had lunch at my grandparents house around 1pm, then we were going to take my dad golfing in the afternoon. Not a lot of time to have Donny grill for me, so I decided to cook everything myself Sunday morning.
I baked the chicken breasts at 350° for 30 minutes, flipping them after 15 minutes. The only seasoning I put on them was salt and pepper.
While the chicken was cooking, I put the broccoli (since it was already prepared) and the carrots on a cookie sheet and stuck it in the oven on the bottom shelf. I usually cook them at different times, but I was only roasting those two veggies and I wanted to save some time. It worked perfect.
I used the grill pan inside to cook the green beans, Brussels sprouts, and zucchini. I put a tiny bit of olive oil in the pan before I cooked the green beans, then added a little more before cooking the Brussels sprouts, and finally a tiny bit more when cooking the zucchini. I don’t always cook my veggies with olive oil, but honestly it does change the flavor and I like it a lot better (especially the Brussels sprouts).
After the veggies were all done, I baked the cod at 350° for 18 minutes (it was suppose to be 15 minutes, but I was in the middle of something and it cooked a little longer, no big deal though). Again, the only seasoning this week was salt and pepper.
While the cod was in the oven, I made some Greek yogurt parfaits. I mixed 2% Greek yogurt with some Chocolate Peanut Butter Combat Protein Powder (MusclePharm). I topped it with some sliced bananas and made little baggies with crushed peanuts, hemp hearts, and cacao nibs to sprinkle on top just before eating. Those are going to be SO good!
Somewhere along the way I made some salads. I added mixed greens, blueberries, pepitas, sunflower seeds, bleu cheese, chicken, and quinoa to my meal prep containers. Those will be great salads! I might take some avocado to go on top or pack some dressing. We’ll see, it’ll depend on the day and what my macros look like.
I didn’t thaw any meat for meal prep by accident, so I actually pulled four cooked hamburger patties from the freezer and used those for this week. I have a bunch of lean meat frozen in 1.5lb packages so I’ll have to make a few more burgers next time I meal prep.
In the end I had some chicken leftover and also some Brussels sprouts, zucchini, and broccoli. We had a bunch of quinoa leftover the catering so we’ll eat that throughout the week too.
Well that was everything in terms of Grocery Shopping & Meal Prep for this week. Check out tomorrow’s Day in the Life: Mel’s Meals post to everything I eat and drink throughout an entire day.
