Let’s Meal Prep! - 4-Day Meal Prep - Meal Prep Recipes

Sep 27, 2026

Uploaded by gewufjwa

Whole Health Nutrition, LLC provides a practical 4-day meal prep guide under the theme “Let’s Meal Prep!” aimed at simplifying week planning and cooking. It outlines prep options for breakfasts, snacks, and lunch/dinners, plus a consolidated ingredients list for the full 4-day plan. The document also includes kitchen tools, a step-by-step execution plan (mise en place, stove top/Crock pot/Instant Pot timing, oven timing, and storage guidance), and detailed recipes with ingredients and directions for Greek Kale Salad with Quinoa & Chicken, Apple-Cinnamon Quinoa Bowl, and Chipotle-Orange Broccoli & Tofu.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages7

Reading Time18 min

AccessFree to download

4-Day Meal Prep

The Meals

Ingredients for 4-Day Prep

The Plan

The Recipes

Greek Kale Salad with Quinoa & Chicken

Apple-Cinnamon Quinoa Bowl

Chipotle-Orange Broccoli & Tofu

Whole Health Nutrition, LLC Phone: (802) 999-9207 • Fax: (802) 488-5704 Address: 302 Mountain View Drive, Suite 101, Colchester, VT 05446 [www.WholeHealthNutritionVT.com](www.WholeHealthNutritionVT.com)[ ](www.WholeHealthNutritionVT.com)[Email: RD@WholeHealthNutritionvt.com](Email: RD@WholeHealthNutritionvt.com) Let’s Meal Prep! 4-Day Meal Prep If we are going to discuss meal prep, let’s go ahead and do it while we talk! You can come prepared to slice/dice/prep ANY of the options in “the meals” section. We will walk through the steps of prepping each option. Or you can come simply to watch, learn, discuss and ask questions. The Meals Breakfasts: • Hard-boiled eggs • Apple-cinnamon quinoa bowl: Option-Steel cut oats • Sweet potato hash Snacks: • Sliced raw veggies with hummus • Roasted sweet potatoes & seasoned black beans Lunch/Dinners: • Simple Chicken & Vegetable Stir-Fry • Greek Kale Salad with Quinoa & Chicken: Option-Chopped Romain Salad • Pesto Ravioli with Spinach & Tomatoes • Chipotle Orange Broccoli & Tofu: Option-Add chicken or other protein • Salmon & Sweet Potato Bowl INGREDIENTS for 4-Day Prep: o Protein: o 1-2 filets salmon or fish of choice o 1 ½ lb. chicken breasts (boneless, skinless) o 1-14oz. package extra firm tofu o 4-6 eggs o Grains/Starch: o 1.5-2 cups quinoa – option: brown rice o 2 (8-ounce) packages fresh or frozen cheese ravioli or tortellini o Vegetables: o 10 Cups broccoli florets o 4-6 Carrots o 3 stalks celery o ½ lb. Green beans o 1 Bunch scallions o 5 Cups kale; option-Romain lettuce o 3 Cups baby spinach o 3 Cups mushrooms o 4-5 Sweet potatoes o 1 Large onion o 2 Red peppers o 1 Cucumber o 1 Pint grape/cherry tomatoes o 1 bulb garlic or diced garlic in jar o Ginger; grated 2-3 tbsp o Fruit o 1 Apple o 1 lime o Herbs/Spices: o 1 bunch Cilantro – Fresh o Dried sage o Dried Thyme o Chili Powder o Sea Salt o Pepper o Cinnamon o Paprika o Legumes o 1 can black beans Refrigerator: o Pesto – 1/3 cup o Hummus – ½ cup o ¾ cup milk or non-dairy milk o Crumbled Feta Cheese – 1 oz. o Orange Juice – 1 cup Pantry: o Extra Virgin Olive Oil o Coconut oil o Harissa – 2 tbsp. o Sliced almonds-4 tsp o Small can chipotle chilis in adobe sauce o Vegetable broth – ½ cup TOOLS: o Chef’s knife o Paring Knife o Cutting board o 2 Skillets (One will be fine, simply wipe clean in-between cooking) o 2 rimmed baking sheets o 2 medium-large pots o Small saucepan o Strainer o Salad Spinner o Measuring spoons o Oven Mitts o Large bowl for composting o 5-8 smaller containers for storing prepped meals OR larger containers for storing prepped food. The Plan o Mise En Place: Setting up your Space o Getting started – The Stove Top, Crock pot, Instant Pot o Washing & Prepping – The Produce o The Oven – Timing it all o Storing – It’s all in the presentation! The Recipes Greek Kale Salad with Quinoa & Chicken Toss the cooked chicken into this healthy 5-ingredient salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own Mediterranean vinaigrette. Servings: 2 Active Cook Time: 10 mins. Total: 10 mins. Ingredients • 4 cups chopped kale • 1 ½ cups shredded cooked chicken • 1 cup cooked quinoa • ¼ cup sliced jarred roasted red peppers • ¼ cup Greek salad dressing (see Tip) • 1-ounce Crumbled feta cheese Directions • Step 1 Place kale, chicken, quinoa and roasted peppers in a large bowl. Add dressing and toss to coat. Top with feta, if desired. Recipe Source: Eating well: [https://www.eatingwell.com/recipe/262450/greek-kale-salad-with-quinoa-chicken/](https://www.eatingwell.com/recipe/262450/greek-kale-salad-with-quinoa-chicken/) Apple-Cinnamon Quinoa Bowl Move over, oatmeal! Get a satisfying serving of healthy w

FAQs

What meal options are included in the 4-day meal prep plan?

The plan covers breakfasts (including hard-boiled eggs and quinoa bowls), snacks (raw veggies with hummus and roasted sweet potatoes with black beans), and lunch/dinners such as stir-fry, salads, ravioli, tofu dishes, and bowls.

What are the key ingredients grouped for the 4-day prep?

Ingredients are organized by proteins, grains/starch, vegetables, fruit, herbs/spices, legumes, and refrigerator/pantry items. The list includes items like salmon or chicken, quinoa, broccoli and kale, garlic/ginger, black beans, pesto, hummus, milk (or non-dairy), and olive oil.

How does the document recommend organizing the cooking process?

It follows a structured plan: set up space (mise en place), get started with the stove top/Crock pot/Instant Pot, prep and wash produce, time baking in the oven, and store prepared items for easy presentation and use.

Sep 27, 2026

Uploaded by gewufjwa