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Mar 28, 2017 By The Real Food Dietitians

Weekly Meal Prep Menu: No. 6

Weekly Meal Prep Menu: No. 6 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-6/

It’s time to get your prep on with Weekly Meal Prep Menu: No. 6 !

Bonus: It’s Whole30-friendly

Hey there! Welcome to the Weekly Meal Prep series where each week we feature 2 entrees, 1 breakfast, 1 salad and 1 snack or treat (and sometimes, a bonus recipe). Our Weekly Meal Plan Menus are designed to serve 4 people – or fewer if you don’t mind leftovers. This won’t be enough to feed you or your family for the entire week but it’s enough to put a good dent in the week. Feel free to add additional recipes or staple items like hard-boiled eggs, fresh fruit, cut veggies, tossed green salads, salad dressings and more as your time (and energy!) allows.

 

To get the recipes, just click the image or link to get the printable recipe. You’ll find the grocery list after the recipes – just click the link below the photo to download and print.

Save time + eat better with our FREE Whole30 Meal Prep Menu #whole30 Click To Tweet

Weekly Meal Prep Menu: No. 6

#mealprepseriesWeekly Meal Prep Menu: No. 6 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-6/

BBQ Meatloaf Muffins –  Dinner that’s fiercely tasty and super cute? Oh yeah! These BBQ Meatloaf muffins will please the kids and the man-folk alike. And you’ll love that they’re just 7 ingredients. We keep them Whole30-compliant by using Matty’s BBQ Sauce from Tessemae’s but if you’re not Whole30-ing feel free to use your favorite sauce.

 

Weekly Meal Prep Menu: No. 6 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-6/

Slow Cooker White Chicken Chili (includes Instant Pot and stovetop directions, too) – This hearty warm-you-from-the-inside chili takes just 10 minutes to prep and then 5-6 hours in the slow cooker. You can customize your level of spice by adding more jalapenos (or omitting them for a kid-friendly dish). We’ve also included directions for the Instant Pot and stovetop to give you options.

Brussels Sprouts, Sweet Potato and Sausage Hash – The name is a mouthful but so is the flavor of this one-skillet breakfast hash. It’s the perfect dish for a meal prep session because it requires more chopping and cooking than most weekday mornings allow for. Fry up a few eggs while the hash reheats and you’ve got a hearty stick-with-you-all-morning breakfast in just minutes flat.

 

Weekly Meal Prep Menu: No. 6 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-6/

Lemon Butter Sauteed Kale with Garlic (from Physical Kitchness) – We don’t care what food trends say – kale will always be in vogue when it’s sauteed in lemon butter and garlic. This simple side pairs well with those meatloaf muffins or any roasted/baked/grilled/broiled protein like chicken, pork, beef or fish – and can even be enjoyed with scrambled eggs and a side of sliced tomato for an easy, nutrient-packed breakfast. Keep it Whole30-compliant by subbing ghee for butter.

 

Weekly Meal Prep Menu: No. 6 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-6/

Thai Curry Cashews (from PaleOMG) – We love anything curry and these are no exception! This week we’re featuring a savory snack that can be made Whole30-compliant by omitting the coconut sugar in the recipe. You’re gonna love these – but don’t blame us if you can’t stop nibbling on them! Portioning them into single-serve containers is a great way to put the brakes on savory snacks like nuts.

 

CLICK HERE to download the printable Grocery List 

 

Tips for rocking this Meal Prep Menu

  • Start with a clean kitchen. Clear the counters and unload the dishwasher so you can put any dirty dishes from the sink in there.
  • Turn on your favorite tunes and grab a big glass of water or fill your favorite water bottle (we love these insulated 20 0z. cruisers for staying hydrated in style!)
  • Start your meal prep sesh by prepping the Slow Cooker White Chicken Chili – if you’re using the slow cooker it’s going to take 5-6 hours to cook. The stovetop and Instant Pot versions will be shorter but require more hands-on cooking time.
  • While the chili cooks, preheat the oven to 350°F and start preparing the BBQ Sweet Potato Muffins according to the recipe – peeling and chopping enough sweet potatoes for the meatloaf topping and the hash (3 medium sweet potatoes).
  • Switch gears to the Brussels Sprouts, Sweet Potato and Sausage Hash and prepare according to the recipe.
  • Finally, make those Thai Curry Cashews and start cleaning up and packing everything in lidded containers to store in the fridge for the week ahead. You’re done!

 

Looking for more Meal Prep Menus? Get them all right HERE

We often carve out time for a mid-week meal prep to carry us though the weekend. The same ‘rules’ apply here – 5 recipes and 1-2 hours max in the kitchen. Even if you can’t pull off a full prep, making just 2 recipes can go a long way toward saving your sanity in the second half of the week.

Don’t forget to take some photos of your meal prep!

Hashtag your meal prep photos #mealprepseries on Instagram so that we can see all of your delicious meal prep photos! 

Pin it for later!

Weekly Meal Prep Menu: No. 6 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-6/


This post may contain affiliate links which won’t change your price but will share some commission.

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  1. Chrissa - Physical Kitchness says

    March 31, 2017 at 6:21 am

    YIPPEE love this one! Thanks for including my sautéed kale (it’s a staple in this house). This is the prettiest dang meal planner ever! xo

    Reply
    • Jessica Beacom says

      April 1, 2017 at 2:31 pm

      Awww…you’re too sweet. Pretty meal plans are how we roll over here!

      Kale is always a winner in my book. I don’t care if others think it’s ‘so 2015’

      Reply
  2. JC says

    August 29, 2017 at 3:02 pm

    What about nutrion information for the menus?

    Reply
    • Stacie Hassing says

      September 19, 2017 at 3:30 pm

      We did not include the nutrition information for the menus however all of the recipes on our blog, include the nutrition information.

      Reply

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The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.

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