September 2018 Meal Prep Challenge - Week 1 - 2 Servings

Sep 27, 2026

Uploaded by Elsa

Meal Prep Challenge Week 1 delivers a structured two-serving meal plan with five dinner meals, two breakfast options, two lunch options, and snack ideas. Detailed grocery lists cover herbs, vegetables, fruits, meats, dairy (optional), nuts, oils, vinegars, and pantry staples, including quantities and substitution notes. Prep day instructions specify oven temperatures and step-by-step prep methods for cauliflower components, sweet potatoes, freezing bananas, roasted vegetables, and base cooking processes for stew and frittata.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages8

Reading Time20 min

AccessFree to download

Meal Prep Challenge, Week 1: Grocery List

Meal Plan (Meals, Breakfast, Lunch, Snacks)

Ingredients by Category

Meal Prep Challenge, Week 1: Prep Day

Cauliflower Rice and Roasted Cauliflower

Sweet Potatoes and Frozen Bananas

Roasted Veggies and Beef Stew

Frittata

Meal Prep Challenge, Week 1: Grocery List Serves 2 (x) = servings yielded per recipe 1. Meal 1: Beef & Vegetable Stew (x6) 2. Meal 2: Grilled Balsamic Chicken Kabobs (x4) w/ Cauli ower Rice (x2) 3. Meal 3: Salt & Pepper Baked Pork Chops w/ Roasted Veggies (x4) 4. Meal 4: Maple Glazed Salmon (x4) w/ Sweet Potato Mash (x2) 5. Meal 5: Turkey Meatballs over Zoodles (x4) 6. Breakfast 1: Strawberry Colada Smoothie (x6) 7. Breakfast 2: Greek Veggie Frittata (x6) 8. Lunch 1: Roasted Cauli ower Lettuce Wraps (x6) 9. Lunch 2: Leftover Kabobs or Salmon over Mixed Greens w/ Tomato, Feta & Cucumber (x4) 10. Snacks: Banana w/ Almond Butter (x4), Almond Butter Protein Bites (x10), Veggies & Guac (x4), Strawberries & Cashews (x4) Herbs 1 head garlic (1) 1 bunch cilantro (8) Veggies 2\# carrots (1,3,10) 1 bunch celery (1,10) 1 cucumber (9) 2 heads cauliflower (2,8)(OR sub 2 bags cauliflower florets and 1 bag cauli rice) 5-6 zucchini (3,5) (OR sub 1 bag zoodles + 3-4 zucchini) 8oz button mushrooms (2,7) 2 pints cherry tomatoes (2,7,9) 5 avocados (8,10) 3 lg red potatoes (1) 4 sweet potatoes (3,4) 2 yellow onion (1,2,7) 1 small red onion (2) 1 head napa cabbage (8)(OR sub ~12oz coleslaw mix) 1 jalapeno (8) 1 head romaine lettuce (8) 5oz baby spinach (7) 5oz mixed greens (9) Fruits 7 large bananas (6,10) 1\# strawberries (10) 3 limes (8,10) Meats & Seafood 11/2\# grassfed beef stew meat (1) 1\# boneless, skinless chicken breasts (2) 4 bone-in, thick-cut pork chops (3) 1\# ground turkey, 85% lean (5) 4 salmon fillets, 4-6oz ea. (4) Eggs 15 eggs (5,7, breakfast) Dairy (optional) ½c grated parmesan (5) 8oz crumbled feta (7,9) Nuts & Dried Fruits 3T chia seeds (6) 48 cashews (10) ¼c raisins or dried cranberries, optional (10) Oils & Vinegars ~1½c olive oil ~1/3c coconut oil (2,10) 2T apple cider vinegar (8) 1¼c balsamic vinegar (2,9) Frozen 3c strawberries (6) © 2018 by Prep Dish. All rights reserved. September 2018 Meal Prep Challenge, Wk 1-2 servings Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD Pantry 3c strained tomatoes/tomato sauce (1)* 4c beef broth (1)* 6oz tomato paste (5)*~3/4c salsa (8,10)* ½c grainy mustard (4)* 1 can full fat coconut milk (6)* 11/2c almond butter (6,10)* 3c GF oats (10) 1c almond meal (10) 1c almond flour (5) ~2T vanilla extract (6,10)*¾c maple syrup (4,10) ½T honey (8) ¼c chocolate chips (10)* 7 quart freezer bags (6,10) Wooden or metal skewers (2) Spices 11/2T basil (1) 11/2T oregano (1) 4T Italian seasoning (2,3,5)* 11/2T smoked paprika (8) *Note: read ingredient list to avoid added gluten, sugars & msg. Meal Prep Challenge, Week 1: Prep Day Preheat oven to 400 F. (4,7,8) Cauli ower: Chop 2 heads cauliflower into florets. Set aside ½ of 1 head cauliflower for cauli rice. (2) Toss remaining w/ 11/2T olive oil + 11/2T smoked paprika + 2tsp salt. Place in single layer on baking sheet & roast 30-40 mins, tossing halfway through cooktime. Cool and store. [*](8) (2,8) Sweet Potatoes: Wrap 2 sweet potatoes in foil and bake ~45 minutes until tender. [*](4) Bananas: Peel & quarter 3 bananas. Place in freezer on parchment paper for 1 hour or until frozen. (6) Roasted Veggies: Slice 2 carrots + 2 zucchini into 1” slices” and 2 sweet potatoes into bite-sized pieces. Toss with 1T olive oil + 1T Italian seasoning + 1tsp salt. [*](3) Stew: Cut 3 ea. carrots, red potatoes & celery stalks into bite-sized pieces. Finely chop 1 yellow onion + 4 garlic cloves. Set aside. (1) Snack: Slice remaining carrots and celery into sticks for snacking [*](10) . Yellow Onion: Slice ½ yellow onion for frittata (7) and dice other half for cauliflower rice [*](2) . (2,7) Red Onion: Cut 1 small red onion into 1” pieces. [*](2) Mushrooms: Quarter 4oz mushrooms and set aside for frittata (7) . Leave remaining whole for kabobs. [*](2) (2,7) Tomatoes & Cucumber: Halve cher

FAQs

What meals are included in Week 1 of the meal prep challenge for 2 servings?

Week 1 includes five meal options for dinner, two breakfasts, two lunches, and snack ideas, each labeled with serving yield and cross-references for ingredient usage.

Which ingredient categories are listed in the grocery plan?

The grocery list covers herbs, vegetables, fruits, meats & seafood, eggs, optional dairy, nuts & dried fruits, oils & vinegars, frozen items, pantry items, and spices.

What are the key prep day steps for cauliflower and sweet potatoes?

The prep day section instructs chopping and roasting cauliflower into florets and setting aside portions for cauliflower rice, and baking wrapped sweet potatoes until tender, with storage guidance.

Sep 27, 2026

Uploaded by Elsa