🥘 Meal Prep Sunday · 30 min, saves your whole week
🍗 Cook Chicken (2 lbs)
Preheat oven to 400°F. Rub chicken breasts with olive oil, cumin, garlic powder, chili powder, pepper. Bake 22-25 min on foil-lined pan. Cool, chop into chunks → fridge.
🍚 Cook Brown Rice
1 cup rice + 2 cups water in a pot. Bring to boil, cover, reduce to low → 35 min. Fluff with fork → fridge.
🥬 Chop Veggies
Dice bell peppers, onion, zucchini, broccoli → toss in bag in fridge. Rinse spinach, dry → container.
🥚 Hard-Boiled Eggs
Boil 4 eggs 10 min → ice bath. Peel when cool. Grab-and-go snacks all week.
🌅 Breakfasts · 5 min each
Option A — Huevos con Frijoles
1Crack 3 eggs into a bowl, whisk with a fork.
2Spray a small pan with oil, medium heat. Pour eggs in, stir gently until fluffy (~2 min).
3Microwave ¼ cup black beans in a bowl — 30 sec.
4Plate eggs + beans + ¼ sliced avocado + pico de gallo on top.
Option B — Protein Oats
1½ cup oats + 1 cup water in a microwave-safe bowl. Microwave 2 min, stir.
2Stir in 1 scoop protein powder + sprinkle cinnamon + handful berries.
Option C — Greek Yogurt Bowl
1Scoop 1 cup yogurt into a bowl. Top with ½ cup berries + 1 tbsp pumpkin seeds. Eat. That's it.
Option D 🥤 — Protein Smoothie NEW
11 scoop protein powder + 1 cup unsweetened almond milk + ½ banana + handful spinach (optional) in a blender.
2Blend 30 seconds until smooth. Pour and go.
Option E 🍳 — Chilaquiles Scramble NEW
1Crack 3 eggs into a bowl, whisk.
2Spray a pan with oil, medium heat. Add a handful of baked tortilla chips, let them warm 30 sec.
3Pour eggs over chips, scramble together 2-3 min.
4Serve with salsa + ¼ avocado. Crunchy, savory, 🔥.
Option F 🥞 — Protein Pancake NEW
1Mash ½ banana in a bowl. Mix in 1 scoop protein powder + 1 egg + splash of almond milk until batter consistency.
2Spray pan, medium heat. Pour batter in, cook 2 min each side.
3Top with a few berries or drizzle of honey. Done in 5 min.
🥪 Lunch · 10 min (uses prepped chicken + rice)
Chicken Bowl
1Microwave ½ cup pre-cooked rice — 1 min.
2Microwave 5oz pre-cooked chicken — 1 min.
3Toss 1 cup veggies in a pan with spray oil, medium heat, 3-4 min.
4Bowl it: rice → chicken → veggies → salsa → ¼ avocado sliced on top.
Monday · Fish + Spinach + Cauliflower
🥦
CauliflowerCut into florets, toss with oil + garlic powder + pepper. Bake at 400°F for 20 min (or microwave steam bag 5 min). 1/3
🐟
FishPat dry. Sprinkle with garlic powder + pepper + lime juice. Pan on medium heat with spray oil, 3 min each side, done when it flakes.
🥬
SpinachSame pan after fish, throw in a handful of spinach, stir 1 min until wilted, squeeze lime.
Tuesday · Turkey Taco Bowl
1Brown ½ lb ground turkey in a pan over medium heat — break it up with a spatula, ~6 min.
2Drain any fat. Stir in cumin + chili powder + garlic powder + 2 tbsp salsa. Cook 1 more min.
3Bowl: bed of lettuce → turkey → diced tomato → ¼ avocado → more salsa.
Wednesday · Chicken + Broccoli + Sweet Potato
1Sweet potato: Poke holes with a fork, microwave 5-6 min. Slice open.
2Broccoli: Toss with spray oil + garlic powder. Microwave steam bag 4 min, or pan with 2 tbsp water + cover for 4 min.
3Chicken: Same pre-cooked chicken, microwave 1 min.
4Plate it all together.
Thursday · Shrimp Stir Fry
1Cauliflower rice: Microwave bag or pan-fry frozen 4 min.
2Shrimp: Pat dry. Pan on medium-high, spray oil, add shrimp + diced bell pepper + zucchini. Cook 3-4 min until shrimp turns pink. Sprinkle garlic powder + lime.
3Serve shrimp + veggies over cauliflower rice.
Friday · Chicken Tinga Bowl
1Tinga: In a pan, warm pre-cooked chicken (5oz) + ¼ cup tomatillo salsa + cumin + oregano. Simmer 3 min, shred with two forks.
2Slaw: Shred 1 cup cabbage (or buy pre-shredded). Squeeze lime + a pinch of pepper.
3Bowl: slaw bed → tinga on top → ¼ avocado.
Saturday · Steak + Nopales + Beans
1Steak: Pat dry sirloin. Rub with garlic powder + pepper. Pan on HIGH heat, spray oil. Sear 3 min each side. Let rest 3 min, then slice thin.
2Nopales: If fresh — slice into strips, boil 5 min, drain. Or pan with spray oil 4 min. If jarred — just rinse and eat.
3Beans: Microwave ¼ cup black beans 30 sec.
4Plate steak + nopales + beans.
Sunday · Egg White Scramble 2/3
1Whisk 4 egg whites + 1 whole egg + pinch pepper + garlic powder.
2Spray pan, medium heat. Pour eggs in. Toss in sliced mushrooms + handful spinach. Stir gently 2-3 min.
3Top with diced tomato + ¼ avocado.
🥜 Snacks · Assembly only
| Snack | How |
|---|
| Celery + peanut butter | Cut celery stalk, spread 1 tbsp PB |
| Hard-boiled egg | Boil eggs 10 min → ice bath. Peel when cool. Make 4 at once Sunday |
| Apple + almond butter | Slice apple, dip in 1 tbsp almond butter |
| Cucumber + lime + tajín | Slice cucumber, squeeze lime, sprinkle tajín |
| ½ scoop protein shake | Shake with water in your shaker bottle |