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Table of Contents
Week
Menu 4
Shopping List 5
Baked Salmon 6
Sauteed Spinach 7
Mediterranean Saladediterranean Salad 8
Trail Mix 9
Week 2
Menu 11
Shopping List 12
Falafel 13
Roasted Vegetables 14
Tomato Cucumber Salad 15
Cranberry Pecan Overnight Oatmeal 16
Week 3
Menu 18
Shopping List 19
Balsamic Glazed Chicken 20
Roasted Red Skin Potatoes 21
Roasted Asparagusoasted Asparagus 22
Red Cabbage Slaw 23
Cottage Cheese Cups 24
Week 4
Menu 26
Shopping List 27
Healthy Tuna Salad 28
Nicoise Inspiicoise Inspired Salad 29
Hummus 30
Week 5
Menu 32
Shopping List 33
Chili Lime Tilapia 34
Roasted Peppers and Onions 35
Cilantilantro Lime Rice 36
Black Bean Salad 37
Pineapple Salsa 38
3 Layer Dip Cups 39
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Baked salmon
Long grain and w ild rice
Sauteed spinach
Mediterranean salad
Carrots zucch ini and cauliflower
Pineapple and mango
Trail mix
For full video instructions visit http://bit.ly/1HlPuex
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PRODU E
• lemon
• garlic
• parsley
• baby spinach
• cherry tom atoes
• yel low pepper
• carrots
• zucchini
• cauliflower
• pineapple
• mango
DELI
• kalamata olives
• feta cheese
SE FOOD
• salmon filets x
GRO ERY
• brown and wild rice
• vegetab le b roth
• olive oil
• wh ite w ine vinegar
• Greek seasoning
• salt and peppe r
• walnuts
• almo nds
• dried cranberries
• raisins
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aked Salmon
4 salm on fillets
1 tbsp olive oil
½ lem on, juiced
1 clove garlic, minced
fresh parsley to taste
salt and pepper to tastealt and pepper to taste
Place salmon on a parchm ent l ined baking sheet.
In a sma ll bowl, whisk olive oil, lem on juice, minced garlic, parsley,
salt and pep per.
Pour over salmo n fi llets and allow them to marinate for 15-30
minutes.
Bake at 350 °F for 15-20 minutes.
Broil on high for the final 1-2 m inutes.
Store in the refrigerator for 3-4 days or freeze for up to 6 m onths.
Enjoy
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auteed pinach
3 cups baby spinach
1 tbsp olive oil
1 clove of garlic, minced
In a large frying pan, heat o il over medium high heat.
Add ga rlic and cook for 30 seconds.
Add spinach and covedd sp inach and co ver.
Coo k for 2-4 minutes , stirring occas ionally.
Store in the refrigerator for 4-5 days.
Enjoy
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editerranean Salad
2 cups cherry tomatoes
1 yellow pep per
¼ cup kalamata olives
¼ cup feta cheese, cubed
1 tbsp olive oil
1½ tbsp w hite wine vinegar½ tbsp w hite wine vinegar
1 tsp Greek seasoning
salt and pepp er
Com bine ingredients in a large m ixing bow l.
Store in the refrigerator for 3-4 days.
Enjoy
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Trail ix
1 cup almonds
¾ cup walnuts
¼ c up dried cranberries
¼ c up raisins
Com bine ingredients in a large m ixing bow l.
Enjoynjoy
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Falafel
Quinoa
Roasted vegetables
Brocco li cauliflower and snap peas
Strawberries and kiwi
Cranberry pecan overnight oatmeal
For full video instructions visit http://bit.ly/1yRpdz7or full video instructions visit http://bit.ly/1yRpdz7
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l fel
1 can chickpeas, rinsed and d rained
1 sm all red onion, minced
3 cloves ga rlic, minced
¼ cup fresh parsley, chopped
¼ cup fresh cilantro, chopped
1 tsp cumin tsp cumin
½ tsp coriander
1 tsp salt
3 tbsp olive oil
Preheat o ven to 400°F.
In a food processor, comb ine chickpeas, red onion, garlic, parsley,
cilantro, cumin, coriande r, salt and 2 tbs p olive oil.
Pulse un til mixtuulse until mixture resemb les f ine crum bs.
Roll mixture into 12-15 balls and place o n a p archment l ined baking
sheet.
Brush each ba ll with olive oil.
Bake for 40 minutes, turning once half way through cooking.
Serve imm ediately w ith tahini or garlic sauce.
Refrigerate for 4-5 days or freeze for up to six m onths.
Enjoynjoy
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oasted Vegetables
1 red b ell pepper, chopped
1 yellow pe ppers, chopped
1 sm all zucchini, chopped
1 red onion, roughly chop ped
1-2 tbsp olive oil
salt and pepp eralt and pepp er
Preheat o ven to 400°F.
In a large mixing bo wl, com bine all of the ingredients.
Toss to co at.
Pour onto a baking sheet.
Bak e for 20-25 minutes o r until vege tables are tender.
Eat imm ediately or store in the refrigerator for 4-5 days.
Enjoynjoy
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Tom ato ucum ber Salad
2 tomatoes, diced
1 cup cucum ber, diced
½ red onion, minced
¼ cup fresh parsley, finely chopp ed
½ lem on, juiced
1 tbsp olive oil tbsp olive oil
salt and pepp er
In a large mixing bow l, com bine all of the ingredients.
Stir to coat.
Store in the refrigerator for up to 5 days .
Enjoy
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ranberry Pecan Overnight Oatmeal
2½ cups rolled oats
5 tbsp chia seeds
½ c up dried cranberries
½ cup pecans (optional)
5 tsp brown sugar
1 tsp cinnam on tsp cinnam on
4 cups almond m ilk
Divide ingredients even ly into f ive m ason jars or containers.
Each night before bed, add ¾ cup almo nd m ilk to one jar.
Shake thoroughly until well com bined an d refrigerate overnight.
Eat cold or heated in the microwave.
Enjoy
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Balsamic glazed chicken
Roasted red skin potatoes
Roasted asparagus
Red cabbage slaw
Carrots celery and cherry tomatoes
Cottage cheese fruit cups
Turkey cheddar roll ups
For full video instructions visit http://bit.ly/1DcIb2j
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PRODUCE
• garlic
• rosem ary
• red sk in po tatoes
• asparagus
• red cabbage
• kale
• celery
• carrots
• cherry tom atoes
• lime
• honeydew
• grapes
DELIELI
• oven roasted turkey sliced
• cheddar cheese sliced
UTCHER
• boneless skinless
chicken breast x3
GROCERY
• chicken broth
• balsamic vinegar
• honey
• orange juice
D IRY
• cottage cheese
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alsamic Glazed Chicken
2 tbsp olive oil
3 chicken breast, boneless and skinless
½ cup chicken broth
3 tbsp balsam ic vinegar
2 cloves ga rlic, minced
1 tbsp honey tbsp honey
1 sprig fresh rosem ary, chopped
salt and pepp er
Season chicken breast with salt and pep per.
In a small bow l, com bine chicken broth, balsam ic vinegar, garlic,
honey and rosemary. Set aside.
In a large skillet, heat oil over m edium high hea t.
Place chicken topside do wn in skillet and cook u ntil golden, about 4lace chicken topside dow n in skil let and coo k until golden, about 4
minutes.
Flip chicken an d cook for an additional minute.
Pour balsam ic mixture over chicken, reduce heat to low, cover and
simm er for approximately 10 m inutes or until chicken is cooked
through.
For best results, fl ip chicken a few times through cooking process.
Serve imm ediately or stoerve imm ediately or store in the refrigerator for up to 4 days.
Enjoy
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Roasted Red Skin otatoes
5 red potatoes, cubed
2 tbsp olive oil
1 sprig fresh rosemary
1 tsp garlic pow der
salt and pepp er
Toss red skin potatoes in o live oil, rosem ary, garlic pow der, salt and
pepper.
Pour onto a baking sheet.
Bake at 375°F for 30-40 m inutes or until potatoes turn golden brown.
Flip once during cooking.
Serve imm ediately or store in the refrigerator for up to 5 days.
Enjoy
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Roasted sparagus
1 bunch asparagus
1 tbsp olive oil
salt and pepp er
Lay asp aragus on a baking sheet in a single layer.
Drizzle w ith olive oil and season w ith salt and pepp er.
Bake at 375 °F for 15 minutes.ake at 375°F for 15 minutes.
Serve im mediately or store in the refrigerator for 3 days .
Enjoy
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Red abbage Slaw
2 cups red cabbage, shredded
2 cups k ale, shredded
2 tbsp cano la oil
¼ cup orange juice
½ lime, juiced
2 tsp honey tsp honey
salt and pepp er
In a large bow l, com bine red cabbage an d kale.
In a sma ll bowl, com bine oil, orange juice, lim e juice, honey, salt and
pepper.
Pour dressing over salad and toss to coat.
Serve imm ediately or store for up to 5 day s.
Enjoynjoy
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ottage heese ups
½ cup cottage cheese
½ cup ho neydew, diced
¼ cup grapes
In a sm all mason jar or container, layer cottage cheese, honeyde w
and grapes.
Serve imm ediately or stoerve imm ediately or store for up to 5 day s.
Enjoy
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Boiled eggs
Quinoa
Healthy tuna salad
Nicoise-inspired salad
Hummus
Red pepper yellow pepper and zucchini
Berry cupserry cups
For full video instructions visit http://bit.ly/1Lmsvj5
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PRO U E
• garlic
• red potatoes
• green beans
• cherry tom atoes
• zucchini
• red be ll pepper
• yellow bell pepper
• blueberries
• raspberries
• blackberries
• lemon
• fresh dill
ELI
• kalamata olives
GRO ERY
• quinoa
• vegetab le b roth
• olive oil
• wh ite w ine vinegar
• Dijon mustard
• tahini paste
• sustainable tuna
• 9oz can chickpeas
• eggs
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ealthy Tuna Salad
2 cans of sustainable tuna, drained and flaked
2 tbsp olive oil
½ lem on, juiced
salt and pepp er
fresh dill
In a m edium bow l, combine tuna with olive oil, lemon juice, salt,n a m edium b owl, comb ine tuna with olive oil, lemon juice, salt,
peppe r and fresh dil l.
Store in the refrigerator for 3-4 days.
Enjoy
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Nicoise Inspired Salad
4 red potatoes, washed
½ lb green beans, trimm ed
1 cup cherry tomatoes
¼ cup kalam ata olives, chopped
3 tbsp olive oil
2 tbsp w hite wine vinegar tbsp white wine vinegar
½ tsp D ijon mu stard
1 clove garlic, minced
salt and pepp er
In a doub le boiler, steam red p otatoes for 5-7 m inutes or until
softened.
Run po tatoes under cold water to stop the cooking pun potatoes under cold w ater to stop the cooking process. Set
aside.
In a doub le boiler, steam g reen bean s for 3-5 minutes o r until
softened.
Run green bea ns under cold w ater to stop the cooking process. Set
aside.
In a lan a large bow l combine red potatoes, green beans, cherry tomatoes
and kalam ata olives.
In a sma ll bowl, com bine olive oil, wh ite wine vinega r, garlic, Dijon
mustard, salt and pepp er.
Dress sa lad or store dressing in the refrigerator for 3-4 days .
Store the salad in the refrigerator for 4-5 day s.
Enjoy
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u us
1 can chickpeas, rinsed and d rained
3 cloves ga rlic, minced
1 tbsp tahini paste
½ tsp salt
4-6 tbsp olive oil
In the bowl of your food pn the bow l of your food proce ssor, comb ine chickpeas, garlic, tahini
and salt.
Blend until mixture begins to becom e smo oth.
Add olive oil while continuing to blend until the humm us has reached
desired consistency.
Store in the refrigerator for up to 5 days .
Enjoy
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Chili lime tilapia
Roasted peppers and onions
Cilantro lime rice
Black bean salad
Pineapple salsa
3 layer dip cups
Red peppeed pepper carrots and celery
For full video instructions visit http://bit.ly/1H lVsMF
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PRODU E
red bell pepper x3
yellow bell pepper
carrots
celery
red onion x
jalapenoalapeno
pineapple
lime x6
fresh c ilantro
SE FOOD
tilapia filets x3
GRO ERY
olive oil
garlic powder
cumin
chili pow der
long grain white rice
canned black beansanned black beans
canned corn
canned refried beans
salsa
D IRY
plain yogurt
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Roasted Peppers and nions
1 red b ell pepp er, cut into strips
1 yellow bell pepp er, cut into strips
½ red onion, cut unto strips
1 tbsp oil
salt and pepp er
Sppread pepp ers and red onion in an even layer on a bak ing sheet.
Drizzle with olive oil and sprinkle w ith salt and pepper.
Bake at 350 °F for 20-25 minutes.
Store in the refrigerator for 3-4 days.
Enjoy
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ilantro Lime Rice
¾ c up long grain white rice
1½ cup water
2 tsp olive oil
1 lime, juiced
¼ cup fresh cilantro
salt and pepp eralt and pepp er
Cook rice according to pa ckage directions.
W hile rice is still hot, add olive oil, lime juice, cilantro, salt and
pepper.
Stir to com bine.
Store in the refrigerator for up to 5 days .
Enjoy
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lack ean Salad
1 can black b eans, rinsed and drained
1 can corn
1 red be ll peppe r, diced
½ red onion , finely diced
1 tbsp olive oil
1 lime, juiced lime, juiced
1 tsp chil i pow der
fresh cilantro, choppe d
salt and pepp er
In a large mixing bow l comb ine black bea ns, corn, red bell peppe r,
red onion.
Add olive oil, lime juice, chili powder, cilantro, salt and pep per.
Stir until evenly dtir until evenly dressed .
Store in the refrigerator for up to 5 days .
Enjoy
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ineapple Salsa
2 cups p ineapple, diced
¼ red onion , finely diced
½ jalapeno, minced
1 lime, juiced
fresh cilantro, choppe d
In a medium m ixing bow l combine pineapple,n a m edium m ixing bow l combine pineapp le, red onion, jalapeno,
lime juice and cilantro. Stir to com bine.
Store in the refrigerator for up to 5 days .
Serve w ith tortilla chips, in tacos o r over fish or chicken.
Enjoy
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Layer Dip Cups
1 cup salsa
1 cup p lain yogurt OR sour cream
1 cup refried b eans
In small mason jars or small plastic containers, layer refried beans ,
yogurt and salsa.
Stotore in the refrigerator for up to 5 days.
Serve will tortilla chips or fresh vegg ies.
Enjoy
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Copyright © 2015 by Sara Lynn Cauchon
All rights reserved. No part of this publication may be reproduced distributed or transmitted in
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methods without the prior written permission of the publisher except in the case of brief
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copyright law.