$80 Meal Prep🧀🥩🥗🍗

🍴 Meals (breakfast lunch dinner for 4 work days)

💭 I eat between 12pm - 8/9pm for optimal digestion

Try and eat and drink liquids separately for gut health😊

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Breakfasts 🍓🍒🥝🍇🍋

• Strawberries & blueberries in mason jars

• Cottage cheese, hard-boiled eggs, applewood sausage, iced green tea

Lunches 🫑🥕🥔🍞🥦

• Salad with cucumbers, crispy jalapeños,

and garlic butter chicken

• Buttered citrus corn, asparagus,

and breaded chicken

Dinners 🥩🧀🍗🥓

• Zucchini & broccolini with

garlic butter chicken + parsley

• Katsu breaded chicken with sweet chili honey

(paprika, onion powder, parsley, chili flakes) + broccolini

🛒 Grocery List 🤍🤍🤍

Proteins

• Chicken breast (I used 8)

• Applewood sausage (4)

• Eggs (3)

Dairy

• Cottage cheese (1)

• Butter (2 sticks)

Produce

• Strawberries (1)

• Blueberries (1)

• Cucumbers (1)

• Broccolini (2)

• Zucchini (3)

• Asparagus (1 bag)

• Corn on the cob (4)

• Fresh parsley (1)

Pantry / Dry Goods

• Crispy jalapeños (1 bag)

• Sweet chili sauce (1)

• Honey (1)

• Paprika (1)

• Onion powder (1)

• Hot chili flakes (1)

• Cooking oil (avocado/olive) (1)

Extras

• Mason jars (for breakfast prep) (3)

• Green tea (for iced tea)

🍴 Meal Prep Recipes (Grilled Style)

Garlic Butter Grilled Chicken Breast

Ingredients:

• 3 chicken breasts

• 2 tbsp butter, melted

• 2 cloves garlic, minced

• 1 tbsp olive oil

• 1 tsp paprika

• Fresh parsley garnish

Method:

1. Preheat grill to medium-high.

2. Mix butter, garlic, oil, paprika, salt, and pepper. Brush over chicken breasts.

3. Grill for ~20 minutes total, flipping halfway, until internal temp reaches 165°F.

4. Garnish with parsley before serving.

Grilled Corn on the Cob with Citrus Butter

Ingredients:

• 4 corn cobs

• 2 tbsp butter, softened

• 1 tsp lemon or lime zest

• 1 tsp lemon or lime juice

• Pinch salt and paprika

Method:

1. Mix butter with zest, juice, and salt.

2. Grill corn for ~20 minutes, turning occasionally until charred.

3. Slather citrus butter over corn before serving.

Grilled Applewood Sausage

Ingredients:

• 4 applewood smoked sausages

Method:

1. Place sausages on medium heat grill.

2. Grill for ~15 minutes, turning occasionally, until heated through and slightly charred.

Grilled Zucchini, Broccolini & Asparagus

Ingredients:

• 3 zucchini, sliced into thick rounds or spears

• 1 bunch broccolini

• 1 bunch asparagus, trimmed

• 2 tbsp olive oil

• 1 tsp garlic powder

• ½ tsp onion powder

• Salt & pepper

Method:

1. Toss vegetables with oil, garlic powder, onion powder, salt, and pepper.

2. Grill in a basket or directly on grates for ~8 minutes, flipping halfway.

3. Optional: Squeeze lemon over top before serving.

Katsu-Style Breaded Chicken

Ingredients:

• 5 chicken breasts, thinly sliced

• ½ cup flour

• 3 eggs, beaten

• 2-3 cup panko breadcrumbs

• 1 tsp paprika

• 1 tsp onion powder

• Pinch chili flakes

• 2 tbsp honey + 2 tbsp sweet chili sauce

Method:

1. Dredge chicken in flour → egg → panko seasoned with paprika, onion powder, chili flakes.

2. Grill in a cast-iron pan on the grill OR shallow fry on stovetop until golden & 165°F inside.

3. Mix honey + sweet chili sauce, drizzle over chicken.

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