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5 DAY MEAL PREP RECIPES WITH MACROS

Breakfast:

Apple Cinnamon Protein Pancakes and Turkey Sausage

FULL Breakfast Macros With Grapes (2 pancakes, 1 Tbsp maple syrup, 2 turkey sausages, 1/2 C. fresh berries):

513 Calories, 20g Fat, 50g Carbs, 8g Fiber, 29g Sugar, 34g Protein



FOR THE APPLE CINNAMON PROTEIN PANCAKES (SERVING SIZE: 2 PANCAKES, MAKES 10 PANCAKES):

  • 3/4 Cup Almond Flour, loosely packed

  • 1/4 Cup Tapioca Flour, loosely packed

  • 1/4 Cup Coconut Flour, loosely packed

  • 1/4 Cup Unflavored Protein Powder - or just your normal one will do!

  • 1/2 tsp Baking Soda

  • 2-3 tsp Cinnamon

  • Pinch of Sea Salt

  • 4 Eggs

  • 1/2 Cup Unsweetened Almond Milk (or any type of milk)

  • 1/2 Cup Unsweetened Apple Sauce

  • 1 Tbsp Raw Honey

  • 1 tsp Vanilla Extract

  • 1 Medium-Sized Apple, grated

  • 1 Tbsp Avocado Oil, Coconut Oil, or Grass-fed Ghee

  • 5 Tbsp Pure Maple Syrup, divided into 5 servings

  • 1/2 Cup Fresh Berries, any variety


FOR THE TURKEY SAUSAGE (SERVING SIZE: 2 PATTIES, MAKES 10 PATTIES):

  • 450-500g lean meat mince - this recipe is Ground Turkey (93% lean)

  • 1 tsp EACH of Sea Salt, Paprika, and Garlic Powder

  • 1/2 tsp EACH of Dried Sage, Dried Thyme, Onion Powder, and Black Pepper - optional for this!

  • 1/4 tsp Red Chilli Flakes


For the Apple Cinnamon Protein Pancakes:

  • In a mixing bowl, add the almond flour, tapioca flour, coconut flour, protein powder, baking soda, cinnamon, and sea salt. Whisk until fully combined. Then, add the eggs, milk, apple sauce, honey, and vanilla. Continue whisking until fully combined. Lastly, fold in the grated apple with a spatula.

  • Heat a large pan or griddle on medium heat. Once hot, add about 1/4-1/3 Cups of the pancake batter to the pan (make sure it’s flattened into a circular shape). Cook until the pancake starts to bubble and the bottom is firm enough to flip. Continue cooking/flipping until the pancake is fully cooked through (only takes a few minutes). Repeat this process until all of the pancake batter is gone. This should yield you about 10 pancakes. Serve 1 Tbsp of maple syrup with 1 serving of pancakes. Top with 1/2 Cup of fresh berries (or eat them on the side).


For the Turkey Sausage:

  • In a mixing bowl, add all turkey sausage ingredients and mix until spices are fully worked into the turkey. Separate the turkey mixture into roughly 10 equal parts. Form each part into a patty.

  • In a large pan over medium heat, add the sausage patties and cook on each side until fully cooked through. **Tip: Because turkey is a leaner meat, I like to add a splash of water halfway through cooking and then add a lid to keep the moisture inside. This prevents the turkey from drying out.


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Lunch:

Mason Jar Cobb Salad with Greek Yogurt Ranch Dressing

FULL Lunch Macros (1 salad + 2 Tbsp Dressing):

454 Calories, 28g Fat, 10g Carbs, 8g Fiber, 2g Sugar, 40g Protein



FOR THE COBB SALAD (5 SERVINGS):

  • 5-8 Cups Romaine Lettuce, rinsed and chopped

  • 5 Eggs, boiled and chopped/crumbled

  • 450-500g Chicken Breasts, seasoned to preference

  • 10 Slices Short cut Bacon

  • 2 Cups Cherry Tomatoes, halved

  • 2 Cups Cucumber, diced

  • 1 Red Onion, diced

  • 1/4 of an Avocado (for EACH salad, serve when ready to eat)

  • 5 Quart Size Wide Mouth Mason Jars - or just use a normal meal prep dish

FOR THE GREEK YOGURT RANCH DRESSING (SERVING SIZE: 2 TBSP)

  • 1/2 Cup Lite mayo

  • 1/2 Cup Plain Low Fat Greek Yogurt (or plain dairy free yogurt)

  • 1 tsp EACH of Dried Dill and Garlic Powder

  • 1/2 tsp EACH of Dried Parsley, Dried Chives, and Onion Powder

  • 1/4 tsp White or Black Pepper

  • 1-2 tsp Lemon Juice, to taste

  • 2-4 Tbsp Water, to thin out consistency (add according to your desired consistency)


LUNCH: MASON JAR COBB SALAD WITH GREEK YOGURT RANCH DRESSING

  • Prepare all individual salad ingredients. Chop vegetables. Boil and chop the eggs. Cook the bacon until fully browned and cut into bite-size pieces. Season chicken breasts to your liking (I used sea salt, pepper, garlic powder, paprika, and poultry seasoning) and bake or pressure cook until done or oven roast. Then, shred chicken with a fork.

  • In a mixing bowl, add all ranch dressing ingredients and whisk until fully combined.

  • Jar Assembly: It's time to assemble the mason jars. You will need 5 quart size mason jars. Roughly divide all of the ingredients into 5 servings. Then, layer the ingredients in the following order: ranch dressing (2 tbsp for each jar), cherry tomatoes, cucumbers, onion, boiled eggs, shredded chicken, turkey bacon pieces, and romaine lettuce. Add a lid and store in the fridge until ready to serve.

  • When ready to serve, dump all of the ingredients from the jar into a bowl. Toss to ensure all ingredients are coated with the dressing. Add 1/4 of an avocado and ENJOY!

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Dinner:

Grain Free Korean Beef Bowls

FULL Dinner Macros (1 serving beef mixture, cauliflower rice, and 1/4 of an avocado):

531 Calories, 32g Fat, 21g Carbs, 7g Fiber, 13g Sugar, 2g Protein



DINNER: GRAIN FREE KOREAN BEEF BOWLS (5 SERVINGS):

FOR THE BEEF MIXTURE:

  • 1 Tbsp Avocado Oil

  • 1/2 of a Yellow Onion, diced

  • 4 Garlic Cloves, minced (about 2 tsp)

  • 2 inches Fresh Ginger root, peeled/grated/minced (about 2 Tbsp loosely packed)

  • 450-500g Ground Beef lean

  • 450-500g Ground Turkey lean

  • 1/2 tsp EACH of garlic powder and onion powder

  • 1 Cup Carrots, shredded (about 2-3 large carrots)

FOR THE SAUCE MIXTURE:

  • 1/2 Cup. Coconut Aminos (a healthy soy sauce alternative)

  • 1 Tbsp Raw Honey

  • 3 tsp Toasted Sesame Oil

  • 1 tsp Red Chilli Flakes (add extra for more spice)

FOR THE CAULIFLOWER RICE BLEND: (I have 1/2 cup cooked brown rice in each of my dishes instead of this)

  • 2.5 cups Frozen Cauliflower Rice, make sure to defrost it overnight in the fridge

  • Sea Salt, Pepper, to taste

  • Green Onion, chopped (to garnish, optional)

FOR THE TOPPINGS:

  • 1/4 of an Avocado (for each serving)

  • Sesame Seeds, optional (to garnish)


DINNER: GRAIN FREE KOREAN BEEF BOWLS

  • For the Sauce: In a small bowl, add all sauce ingredients. Whisk until fully combined. Set aside.

  • For the Beef Mixture: In a large pan over medium heat, add the avocado oil and diced onion. Saute until the onion are slightly soft and translucent. Then, add the minced garlic and ginger. Saute another 2-3 minutes. Next, add the ground beef and ground turkey and continue to cook until the meat is fully cooked through. Once done, if there's a lot of excess grease, go ahead and drain it (but don't drain all of it… keep about 25% of it in the pan). Add the onion powder, garlic powder, and shredded carrots. Mix and continue to cook for another 4-5 minutes. Pour the sauce mixture into the pan with the meat mixture and mix until everything is coated with the sauce. Allow to cook on low-medium heat for another 2-3 minutes.

  • For the Cauliflower Rice: In a large pan over medium heat, add the cauliflower rice with a splash of water. Cover it with a lid and cook until it reaches your desired texture. Then, remove the lid to allow any excess liquid to evaporate. Season with sea salt and pepper, to taste. Mix in chopped green onion (optional).

  • Meal Prep Assembly: To assemble the meal prep containers, add the cauliflower rice to one side of the container and the beef mixture to the other side. When ready to eat, heat it up, mix everything together, and top with 1/4 of an avocado. ENJOY!

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Snack:

Blueberry Flax Protein Shake

Macros for one smoothie:

212 Calories, 3g Fat, 16g Carbs, 5g Fiber, 9g Sugar, 31g Protein



SNACK: BLUEBERRY FLAX PROTEIN SHAKE (1 SERVING):

  • 1/2 Cup Frozen Blueberries

  • 1/2 Cup Plain Greek Yogurt (or dairy free yogurt)

  • 3 Tbsp Your Favourite Protein Powder

  • 1 Tbsp Ground Flax Seeds

  • Cinnamon, to taste

  • Water, to taste or ice

  • Optional: Add 1/2 Frozen Banana for extra sweetness.

SNACK: BLUEBERRY FLAX PROTEIN SMOOTHIE

  • Add all ingredients to a blender and blend until smooth. ENJOY!

  • For multi-day prep: To prep smoothies up to 5 days in advance, you can add them to freezer safe containers and defrost them one at a time the night before you're ready to consume it.


Total day worth 1710 calories.


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HERES A SHOPPING LIST TO HELP TAKE THE GUESS WORK OUT OF WHAT YOU NEED .....


PRODUCE:

1 apple

2.5 cups fresh berries

2.5 cups frozen berries

1 whole romaine lettuce

2 cups cherry tomatoes

2 cups cucumbers

1 red onion

1 yellow onion

3 avocados

1 lemon

4 garlic cloves

2-3 inches ginger

4 carrots

1 bundle spring onion (green onion) - don't get if having brown rice

3 cups frozen pre riced cauliflower or fresh and make your own (again unless using brown rice)

DRIED HERBS & SPICES:

Sea salt

Black pepper

garlic powder

onion powder

cinnamon

vanilla extract

paprika

dried dill

dried sage

dried thyme

dried parsley

dried chices

(or opt for mingle seasoning all purpose and save your pennies!!)

red chilli flakes

sesame seeds - optional

MEAT & EGGS:

1kg turkey mince

500g lean beef mince

500g chicken breast

10 slices short cut bacon

9 eggs

3 cups plain greek yoghurt or diary free

Unsweetened almond milk

PANTRY:

Avo or coconut oil

Toasted sesame oil

Almond flour

Tapioca flour

coconut flour

baking soda

ground flax seeds

maple syrup

raw honey

1/2 cup unsweetened apple sauce

coconut aminos (health food isle)

Lite mayo

Protein powder

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