The Meal Prep Bible: 7 Days of Weight Loss Meals

Ingredients:

• 4oz chicken breast, pounded thin
• 1 cup baby potatoes, halved
• 1 cup broccoli florets
• 1 tbsp olive oil
• 1 tsp lemon juice, 1 tsp dried herbs (oregano, thyme)
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a sheet pan, toss potatoes and broccoli with olive oil, salt, and pepper.
3. Roast for 15 minutes.
4. Add chicken to the pan, season everything with lemon juice and herbs.
5. Roast for another 10-15 minutes until chicken is cooked through.

Ingredients:

• 1 large bell pepper, halved
• 4oz lean ground turkey
• 1/2 cup canned black beans, rinsed
• 1/4 cup cooked quinoa or brown rice
• 1/4 cup salsa
• 1 tbsp chili powder

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, cook ground turkey until browned. Drain fat.
3. Stir in beans, quinoa, salsa, and chili powder.
4. Stuff the mixture into the bell pepper halves.
5. Bake for 25-30 minutes until the pepper is tender.

Ingredients:

• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp dried oregano
• 1/2 cup chickpeas
• 1/2 cup diced cucumber
• 1/4 cup crumbled feta cheese
• 2 cups romaine lettuce, chopped

Instructions:

1. Pour the dressing into the bottom of a mason jar.
2. Layer the ingredients in order: cucumber, chickpeas, feta, and finally the lettuce on top.
3. Seal the jar. When ready to eat, shake well and pour into a bowl.

Ingredients:

• 1 can (5oz) tuna in water, drained
• 2 tbsp plain Greek yogurt
• 1/4 cup diced celery and red onion
• 1 large cucumber
• Salt, pepper, and dill to taste

Instructions:

1. In a bowl, mix the drained tuna, Greek yogurt, celery, and onion. Season with salt, pepper, and dill.
2. Cut the cucumber in half lengthwise and scoop out the seeds to create 'boats'.
3. Fill the cucumber boats with the tuna salad mixture.
4. Pack in a container and enjoy cold.

Ingredients:

• 5oz ground pork or chicken
• 2 cups coleslaw mix (shredded cabbage and carrots)
• 2 tbsp coconut aminos or soy sauce
• 1 tsp sesame oil
• 1 tsp grated ginger and minced garlic

Instructions:

1. In a large skillet or wok, brown the ground meat.
2. Add the ginger and garlic and cook for one more minute.
3. Stir in the coleslaw mix, coconut aminos, and sesame oil.
4. Cook, stirring frequently, for 5-7 minutes until the cabbage is tender.

Ingredients:

• 5oz salmon fillet
• 1 cup asparagus spears, trimmed
• 1/2 lemon, sliced
• 1 tbsp olive oil
• Salt, pepper, and garlic powder

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place a large piece of aluminum foil on a baking sheet.
3. Toss the asparagus with olive oil, salt, and pepper, and place it in the center of the foil.
4. Place the salmon fillet on top of the asparagus. Season the salmon and top with lemon slices.
5. Fold the foil into a sealed packet and bake for 15-20 minutes.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 1 onion, 2 carrots, 2 celery stalks, all chopped
• 4 cups vegetable broth
• 1 can (15oz) diced tomatoes
• 1 tsp cumin, 1 tsp smoked paprika

Instructions:

1. In a large pot, sauté the onion, carrots, and celery until soft (about 5-7 minutes).
2. Add the lentils, vegetable broth, diced tomatoes, and spices.
3. Bring to a boil, then reduce heat and simmer for 25-30 minutes, until the lentils are tender.
4. Portion into containers. The soup will thicken as it cools.