A full meal prep: breakfast, lunch, dinner, + snacks

A full meal prep: breakfast, lunch, dinner, + snacks

I’ve mostly been in the habit of doing meal prep for my work lunch, and often a make ahead breakfast scramble. Today, I’ve gone full meal prep mode, thanks to upcoming work training for the next couple of weeks. This is also a reflection of me gaining back about 12 lbs or so, from the previous 33 lbs I’d lost as of July 2019.

What I’m prepping for this week:

A healthy lunch meal of chicken, broccoli, & butternut squash, also including a prepped salad.

I’m ready for meal prepped salads this week. Gotta love Costco. All of this was $18! Dressing cups from the Dollar Tree. 1 lb of organic baby spinach, 2.5 lbs organic celery, a 24 oz mediterranean salad kit, & 2 lbs campari tomatoes.

What I intended to be chili, but accidentally put my riced cauliflower into the onion & celery that was cooking, is now more of a “hearty bean soup”. Oops. That’s for dinner after work.

Hearty Bean Soup:

8 stalks of celery, finely diced

1 medium sweet onion

1 x 16 oz pkg of riced cauliflower

Sauteed the above in coconut oil, added pink himalayan salt & black pepper.

32 oz beef broth (+ 2 cups of water later)

1/4 c. Cento double concentrated tomato paste.

1 & 1/8 tsp cumin

1 tsp San Antonio chili powder

1 & 1/8 tsp kirkland signature 21 spice seasoning blend

2 cans of black beans drained & rinsed.

Simmer on medium for 30 min. Reduce heat & simmer on low for another 45 minutes.

Hearty bean soup

I’ve found the trick to prepping salads ahead, and keeping greens from getting soggy. I put tomato and cucumber type wet veggies in a separate little baggie (or another small container) & put that inside the salad container. Dressing cups also work well. I bought a new set of food storage containers, but they don’t contain enough of the same size. Hence, the 3 different sized salad containers. I made the salads while my soup was simmering.

Spread about evenly between 5 salads was this:

1/2 of a 1 lb tub of baby spinach – chopped

Mediterranean salad mix – – left out 2 vinaigrette packets & croutons (but saved for meatloaf)

8 celery stalks finely diced

8 campari tomatoes – cut in 1/2 & then into 1/4’s.

Balsamic vinegar – about 1 & 1/2 tbsp into each dressing cup.


Next, is something I’ve written a few blogs on a year or 2 ago. My make ahead breakfast scramble. Sometimes, I’ll make it with a layer of ground sausage on the bottom of eggs

But today, my bigger Cuisinart round pan (I think a 3 qt sautee pan) needs to be washed yet. Plus, I have chicken sausage links to use up in the freezer.

9 eggs (4 are XL size, 5 M/L eggs – both are locally raised chicken eggs)

1 tsp heavy cream

Pink himalayan salt

1 tsp taco seasoning (approximately)

Shredded aged white cheddar (kerrygold dubliner cheese)

Grated Romano cheese


Bake at 375 for 20-25 minutes (for just eggs, no sausage or vegetables)


In addition to the salads, my lunch for work will be baked chicken with broccoli & butternut squash.

7 boneless skinless chicken breast (smaller tenders) & a light amount of coconut oil on the bottom of a non-stick 9 x 13 pan.

Pink himalayan salt & kirkland signature 21 spice seasoning mix

A bit of soy sauce

2 x 1 lb pkgs of diced butternut squash

1 x 1 lb pkg of broccoli florets

Spread butternut squash & broccoli on top of salted & seasoned chicken.

Cover with foil

Bake at 375° about 45 minutes – – & I’m skipping pictures of the final chicken, broccoli & squash – use your imaginations 😎



~ Snacks ~

In addition to a small snack sized bag of raw almonds, will be these bars that I couldn’t resist – also from Costco.

A perfect combination of chocolatey, salty, & sweet.

Chocolatey protein bars

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