[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-402955-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-402955-en":130},{"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","september-2018-meal-prep-challenge-week-1-2-servings","September 2018 Meal Prep Challenge - Week 1 - 2 Servings","","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.",{"@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/september-2018-meal-prep-challenge-week-1-2-servings/402955/",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/september-2018-meal-prep-challenge-week-1-2-servings/402955.png","ImageObject",300,407,{"name":42,"@type":43},"Elsa","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-04","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",9,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What meals are included in Week 1 of the meal prep challenge for 2 servings?","Question",{"text":63,"@type":64},"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.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"Which ingredient categories are listed in the grocery plan?",{"text":68,"@type":64},"The grocery list covers herbs, vegetables, fruits, meats & seafood, eggs, optional dairy, nuts & dried fruits, oils & vinegars, frozen items, pantry items, and spices.",{"name":70,"@type":61,"acceptedAnswer":71},"What are the key prep day steps for cauliflower and sweet potatoes?",{"text":72,"@type":64},"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.","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},402955,1790600328,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,119,122,126],{"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":55,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":111,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":117,"preview_page_count":4},137455077381,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","Meal Prep Challenge, Week 1: Grocery List  \nServes 2  \n(x) = servings yielded per recipe  \n1. Meal 1: Beef & Vegetable Stew (x6)  \n2. Meal 2: Grilled Balsamic Chicken Kabobs (x4) w/ Cauli ower Rice (x2)  \n3. Meal 3: Salt & Pepper Baked Pork Chops w/ Roasted Veggies (x4)  \n4. Meal 4: Maple Glazed Salmon (x4) w/ Sweet Potato Mash (x2)  \n5. Meal 5: Turkey Meatballs over Zoodles (x4)  \n6. Breakfast 1: Strawberry Colada Smoothie (x6)  \n7. Breakfast 2: Greek Veggie Frittata (x6)  \n8. Lunch 1: Roasted Cauli ower Lettuce Wraps (x6)  \n9. Lunch 2: Leftover Kabobs or Salmon over Mixed Greens w/ Tomato, Feta & Cucumber (x4)  \n10. Snacks: Banana w/ Almond Butter (x4), Almond Butter Protein Bites (x10), Veggies & Guac (x4), Strawberries & Cashews (x4)  \nHerbs  \n1 head garlic (1)  \n1 bunch cilantro (8)  \nVeggies  \n2\\# carrots (1,3,10)  \n1 bunch celery (1,10)  \n1 cucumber (9)  \n2 heads cauliflower (2,8)(OR sub 2 bags cauliflower florets and 1 bag cauli rice) 5-6 zucchini (3,5)  \n(OR sub 1 bag zoodles + 3-4 zucchini)  \n8oz button mushrooms (2,7)  \n2 pints cherry tomatoes (2,7,9)  \n5 avocados (8,10)  \n3 lg red potatoes (1)  \n4 sweet potatoes (3,4)  \n2 yellow onion (1,2,7)  \n1 small red onion (2)  \n1 head napa cabbage (8)(OR sub ~12oz coleslaw mix)  \n1 jalapeno (8)  \n1 head romaine lettuce (8) 5oz baby spinach (7)  \n5oz mixed greens (9)  \nFruits  \n7 large bananas (6,10) 1\\# strawberries (10)  \n3 limes (8,10)  \nMeats & Seafood  \n11/2\\# grassfed beef stew meat (1)  \n1\\# boneless, skinless chicken breasts (2)  \n4 bone-in, thick-cut pork chops (3)  \n1\\# ground turkey, 85% lean (5)  \n4 salmon fillets, 4-6oz ea. (4)  \nEggs  \n15 eggs (5,7, breakfast)  \nDairy (optional)  \n½c grated parmesan (5) 8oz crumbled feta (7,9)  \nNuts & Dried Fruits  \n3T chia seeds (6)  \n48 cashews (10)  \n¼c raisins or dried cranberries, optional (10)  \nOils & Vinegars  \n~1½c olive oil  \n~1/3c coconut oil (2,10) 2T apple cider vinegar (8) 1¼c balsamic vinegar (2,9)  \nFrozen  \n3c strawberries (6)  \n© 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  \nPantry  \n3c strained tomatoes/tomato sauce (1)*  \n4c beef broth (1)* 6oz tomato paste (5)*~3/4c salsa (8,10)*  \n½c grainy mustard (4)*  \n1 can full fat coconut milk (6)* 11/2c almond butter (6,10)* 3c GF oats (10)  \n1c almond meal (10)  \n1c almond flour (5)  \n~2T vanilla extract (6,10)*¾c maple syrup (4,10)  \n½T honey (8)  \n¼c chocolate chips (10)*  \n7 quart freezer bags (6,10) Wooden or metal skewers (2)  \nSpices  \n11/2T basil (1)  \n11/2T oregano (1)  \n4T Italian seasoning (2,3,5)* 11/2T smoked paprika (8)  \n*Note: read ingredient list to avoid added gluten, sugars & msg.  \nMeal Prep Challenge, Week 1: Prep Day  \nPreheat oven to 400 F. (4,7,8)  \nCauli ower: Chop 2 heads cauliflower into florets. Set aside ½ of 1 head cauliflower for cauli rice. (2)  \nToss remaining w/ 11/2T olive oil + 11/2T smoked paprika + 2tsp salt.  \nPlace in single layer on baking sheet & roast 30-40 mins, tossing halfway through cooktime. Cool and store. [*](8) (2,8)  \nSweet Potatoes: Wrap 2 sweet potatoes in foil and bake ~45 minutes until tender. [*](4)  \nBananas: Peel & quarter 3 bananas. Place in freezer on parchment paper for 1 hour or until frozen. (6)  \nRoasted 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)  \nStew: Cut 3 ea. carrots, red potatoes & celery stalks into bite-sized pieces. Finely chop 1 yellow onion + 4 garlic cloves. Set aside. (1)  \nSnack: Slice remaining carrots and celery into sticks for snacking [*](10) .  \nYellow Onion: Slice ½ yellow onion for frittata (7) and dice other half for cauliflower rice [*](2) . (2,7)  \nRed Onion: Cut 1 small red onion into 1” pieces. [*](2)  \nMushrooms: Quarter 4oz mushrooms and set aside for frittata (7) . Leave remaining whole for kabobs. [*](2) (2,7)  \nTomatoes & Cucumber: Halve cher","cbCaiupCf2dDkkwc","https://ap.wps.com/l/cbCaiupCf2dDkkwc","pdf",258303,"English","# Meal Prep Challenge, Week 1: Grocery List\n## Meal Plan (Meals, Breakfast, Lunch, Snacks)\n## Ingredients by Category\n# Meal Prep Challenge, Week 1: Prep Day\n## Cauliflower Rice and Roasted Cauliflower\n## Sweet Potatoes and Frozen Bananas\n## Roasted Veggies and Beef Stew\n## Frittata","[{\"question\":\"What meals are included in Week 1 of the meal prep challenge for 2 servings?\",\"answer\":\"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.\"},{\"question\":\"Which ingredient categories are listed in the grocery plan?\",\"answer\":\"The grocery list covers herbs, vegetables, fruits, meats \\u0026 seafood, eggs, optional dairy, nuts \\u0026 dried fruits, oils \\u0026 vinegars, frozen items, pantry items, and spices.\"},{\"question\":\"What are the key prep day steps for cauliflower and sweet potatoes?\",\"answer\":\"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.\"}]","September 2018 Meal Prep Challenge - Week 1 - 2 Servings | PDF",1790535660]