[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-400298-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-400298-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","meal-prep-rules-breakfast-options-lunch-meal-prep-formula-dinner-and-snack-options","MEAL PREP - Rules - Breakfast Options - Lunch Meal Prep Formula - Dinner and Snack Options","","Meal prep guide centered on simple weekly rules and food options for breakfast, lunch, dinner, and snacks. Covers protein choices including seafood, chicken, lean beef, turkey, tofu, and protein powder, plus iron-rich foods with vegan and vegetarian sections. Provides breakfast meal options such as omelets, smoothies, granola builds, and quick on-the-go combinations, then a lunch formula with containers, salad-in-a-jar assembly, dressing ingredients, and carb/veg lists. Ends with dinner serving ratios and snack selections like protein bars, rice cakes, nuts, yogurt, hummus, and popcorn.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/meal-prep-rules-breakfast-options-lunch-meal-prep-formula-dinner-and-snack-options/400298/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/meal-prep-rules-breakfast-options-lunch-meal-prep-formula-dinner-and-snack-options/400298.png","ImageObject",300,407,{"name":42,"@type":43},"Jordan Avery","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-30","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",16,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What are the key meal prep rules in this guide?","Question",{"text":63,"@type":64},"The guide emphasizes whole grains, no alcohol and no soda, avoiding junk food, and having dessert on Friday and Saturday nights. It also stresses drinking lots of water, watching serving sizes, and seeking fun recipes.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"Which protein options are listed for meal prep?",{"text":68,"@type":64},"It lists seafood such as salmon, sashimi, and tuna; chicken; beef (lean 80%); protein powder (Truvani); tofu; and ground turkey. It also provides lunch-focused protein ideas like freezer chicken, rotisserie chicken, and seasoned ground turkey.",{"name":70,"@type":61,"acceptedAnswer":71},"How is lunch meal prep structured and what dressing is suggested?",{"text":72,"@type":64},"Lunch uses a formula with guidance for organic/non-GMO foods, reliable glass containers, and salad-in-a-jar assembly by placing meats and wetter foods at the bottom. It suggests Primal Kitchen Ranch and includes a homemade dressing ingredient list with ACV, sea salt, balsamic vinegar, olive oil/balance oil, and a squeeze of lime or lemon.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},400298,1790572322,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":116,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":145,"preview_page_count":4},1099523882367,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc","# MEAL PREP\n\nGUIDE  \n1 . Rules  \n2 . Protein Options  \n3 . Iron-rich Foods4-5 . Breakfast Options  \n6-7 . Lunch Meal Prep Formula  \n8 . Dinner and Snack Options  \nRULES  \n Whole grains ( pasta , breadEnglish muffins , pita bread ,pita chips , crackers)  \n no alcohol No soda  \n No junk (pizza , chips , icecream , sugars)  \n dessert on Friday +Saturday nights!!  \n Look up fun recipes formeals - get creative!  \n Drink LOTS of water  \n If bored , eat veggies orchew gum  \n there is always time to cookhealthy foods  \n Quest bars are amazing ,buy them and enjoy them! If I want chocolate duringthe week I have 1 TBSPchoco chips , hits the spot!  \n Watch those serving sizes! text me for questions  \n text me for more recipes (Ihave tons!!)  \nN O T E S  \n1  \n# PROTEINOPTIONS\n\n1 . Seafood- Salmon , Sashimi , Tuna  \n2 . Chicken  \n3 . Beef- Lean 80%  \n4 . Protein Powder - Truvani Brand  \n5 . Tofu - Not my favorite but still anoption in case it does settle well  \n6 . Turkey- Ground  \n2  \nN O T E S  \n# IRON-RICHFOODS\n\n## Vegan\n\nBlackstrap Molasses 1 tbs a day. It h as a smokey tasteSeaweed- they are great as snack s and you can eatthem on th e go  \nLeafy Greens - Chard , collard , and mustard greensLentils  \nQuinoa  \nKidney BeansPumpkin SeedsApricots  \nVegetarianEggs  \nMeat  \nGround Beef  \nOysters  \nN O T E S  \n3  \nMeal OptionOmelet  \n2-3 Eggs  \n 1-2 Cups Veggies Zucchini  \n Spinach  \n Pepper Basil  \n Flaxseeds  \n 1 slice of Ezekiel bread  \n 1 tsp of Nut butter spread puton toast  \n 1 dash of salt if needed  \n# BREAKFASTOPTIONS\n\nMeal OptionSmoothie  \n## Granola Options\n\nEzekiel Granola  \nPrimal Kitchen ChocolateCollagen  \nOatmeal  \nOats of choice  \n 1 tsp nut butter  \n 1 tsp agave/honey  \n 1 tsp hempseed  \n 1 scoop protein powder  \n 4 frozen blueberries  \n1/ 2 -1 cup fruit- in season orfrozen  \n 1 cup Veggies Spinach Kale  \n Beets  \n Cauliflower  \n Veggie powder Fat  \n 1 tsp nut butter  \n Nuts & Seeds Protein  \n Collagen  \n##  Vegan protein powder Carb\n\n 1-2 tbs nut milk  \n## Quick Meal Options\n\n1/ 2 cup oatmeal  \n2 whole eggs  \n1  \n  \n  \n  \n  \n#   BREAKFAST OPTIONS\n\n CONTINUED  \n## Breakfast On The Go\n\nCottage Cheese with RiceCakes  \nEgg Bites/ Muffins - So manyoptions you can find onPinterest .  \nClick for Linked Options  \nOatmeal + Protein PowderProtein Powder + Yogurt  \n1/ 2 cup granola nonfat yogurt  \n 4 egg whites  \n2  \n1 piece whole wheat toast 1/ 2 cup blueberries  \n 2 whole eggs nonfat yogurt  \n 1 banana  \n 4 egg whites  \n3  \n4  \n1 English muffin  \n spread 1/ 2 avocado  \n 2 boiled eggs  \n5  \nN O T E S  \n## LUNCH MEALPREP FORMULA\n\nReminder: Look for Organic and Non-GMO foods  \n### Containers:\n\n Glass Lock: they have a great rep for being reliable . I haveused them for over a year and they are so easy to clean . Plus  \nthey are FDA approved. To learn more click here. Here is a set of 5 . Purchase 2 for you and hubby.  \n### Salad in a Jar:\n\n You can be super creative withwhat you have in your kitchen  \n Place the meats and wetter foodsat the bottom . That way whenyou pour it is placed nicely onyour plate . Prep your foodbackward in the jar .  \n## Salad Dressing\n\n###  Primal Kitchen Ranch\n\n Blue Cheese: I cannot find one that isn’ t made of canola oil.Let me know what you find at the grocery store . I ' ll keeplooking on my end and will let you know if I find anything.  \n Make your own with the ingredients below .  \n1 TBS ACV  \n 1/4 -1 tsp Sea Salt  \n 1 TBS Balsamic Vinegarette Italian Seasoning  \n 1 TBS Olive Oil  \n 1 TBS Balance Oil  \n Squeeze of Lime/ Lemon  \nIngredient ideas on thenext page   \n6  \nLUNCH MEAL PREP FORMULA  \nCONTINUED  \n## Protein Options\n\n Chicken Breast- Freezer andBake  \n Rotisserie Chicken - From arotisserie chicken .Sometimes they are alreadypulled and ready for you andyou just divvy it out .  \n Ground Turkey. Cook it withonion and olive oil and spiceof choice  \n## Veggie Options (1-2 cups)\n\nI recommend you check out thefreezer section .  \n Steamed broccoli Cauliflower Rice Steamed Carrots Mixed Veggies Zucchini  \n","cbCaihQsZZQCw9wS","https://ap.wps.com/l/cbCaihQsZZQCw9wS","pdf",9831854,"English","# MEAL PREP\n## Rules\n## Protein Options\n## Iron-rich Foods\n### Vegan\n### Vegetarian\n## Breakfast Options\n### Meal Option\n### Granola Options\n### Quick Meal Options\n### Breakfast On The Go\n## Lunch Meal Prep Formula\n### Containers\n### Salad in a Jar\n### Salad Dressing\n### Protein Options\n### Veggie Options\n### Spices and Sweeteners\n### Carb Options\n## Dinner Options\n## Snack Options","[{\"question\":\"What are the key meal prep rules in this guide?\",\"answer\":\"The guide emphasizes whole grains, no alcohol and no soda, avoiding junk food, and having dessert on Friday and Saturday nights. It also stresses drinking lots of water, watching serving sizes, and seeking fun recipes.\"},{\"question\":\"Which protein options are listed for meal prep?\",\"answer\":\"It lists seafood such as salmon, sashimi, and tuna; chicken; beef (lean 80%); protein powder (Truvani); tofu; and ground turkey. It also provides lunch-focused protein ideas like freezer chicken, rotisserie chicken, and seasoned ground turkey.\"},{\"question\":\"How is lunch meal prep structured and what dressing is suggested?\",\"answer\":\"Lunch uses a formula with guidance for organic/non-GMO foods, reliable glass containers, and salad-in-a-jar assembly by placing meats and wetter foods at the bottom. It suggests Primal Kitchen Ranch and includes a homemade dressing ingredient list with ACV, sea salt, balsamic vinegar, olive oil/balance oil, and a squeeze of lime or lemon.\"}]","MEAL PREP - Rules - Breakfast Options - Lunch Meal Prep Formula - Dinner and Snack Options | PDF",1790510483,23]