4 Day Meal Prep Plan with Grocery List + Sample Macro Breakdown

Eating clean doesn’t mean you have to starve yourself. This 4-day meal prep is perfect for anyone with a busy schedule or anyone who needs new ideas to incorporate into their weekly nutrition routine. Having my meals ready to go helps me stay on track all week and helps me to avoid binging on food I don’t want by having my healthy favorites prepared. As Benjamin Franklin says, “failing to prepare is preparing to fail.” So why set yourself up for failure, when you have the tools to set yourself up for success? All need is a little time to plan, write your grocery list and then go to town in the kitchen for a few hours & you’re set for the week.

Below is a breakdown of everything I made this week:

7:00am: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Protein pancakes (each one = 1/2 cup egg whites, 1/2 cup ancient grain oats from trader joe’s, liquid stevia, cinnamon, 1/2 tsp vanilla extract, & a pinch of baking powder cooked on the stove) + 25 blueberries
11:00am Meal 2: 1 brown rice cake with 1 tablespoon peanut butter
1:00pm Meal 3: 4 oz. ground turkey, 1 cup steamed broccoli, 8 cherry tomatoes and 1/2 cup quinoa
3:00pm Meal 4: 4 oz ground turkey, yellow, red & orange bell peppers
5:00pm Meal 5: 4 oz shredded chicken salad with cherry tomatoes & broccolini over 1 cup arugula salad & balsamic vinegar
7:00pm Meal 6: popcorn + 1 cup egg whites
8:00pm Meal 7 (if hungry): 1 scoop chocolate protein powered blended with ice and water (usually only if I workout extra)

Here’s a look on the macro and calorie breakdown:

Do I usually count calories? Heck no. But I wanted to include this information for all my lovely readers so you get an idea of what a full day looks like. The calorie total on this day would day equal 1,729. All calories were calculated using My Fitness Pal App and will vary depending on the brand you use but you get the idea 🙂

A quick reminder that not all calories are created equal! While a calorie surplus or deficit can be key to helping you reach your goals, making sure you’re fueled with nutrient dense foods full of fiber, minerals and healthy fats is essential for leaving you feeling full and energized for the day.

If you’re looking for a plan to help you portion and consider the types of food you’re eating without calorie counting, 21 Day Fix is a great option.

Here’s a breakdown of my grocery list:

Protein:
2 cartons egg whites
20 oz lean ground turkey
20 oz regular ground turkey
20 oz chicken
protein powder (extra)

Fruit:
2 cartons blueberries

Vegetables:
2 bags broccoli
4 red bell peppers
4 yellow bell peppers
4 orange bell peppers
1 bag arugula salad
1 carton broccolini
1 box cherry tomatoes
ciltantro

Dry, Carbs and Canned Goods:
1 bag ancient grain oats (from Trader Joe’s or can use other)
1 bag unpopped popcorn
1 container rice cakes
1 bag quinoa

Pantry:
cinnamon
olive oil
balsamic vineagar
no-salt seasoning mix
liquid stevia
baking powder
coconut oil
vanilla extract
peanut butter

Meal Prep Containers:
black chefland containers

 

Hope you found this helpful! Leave any questions below 🙂