Sunday Prep Day & Meal Plan

by in Blog Posts, Food & Nutrition October 18, 2015

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Sunday’s are my meal-prep days for the week. I usually do my grocery shopping, meal planning, fridge clean out and restock, make a big Sunday dinner with leftovers and some snacks as we start off the week.

Do you have a meal planning hour or day? The real key to healthy eating and staying on track is planning ahead. And it does not need to be that complicated.
Make sure you have a healthy snack in your desk or car, so you do not find yourself in the drive-thru or at the vending machine at 2pm, reaching for that sugary snack to get your through the rest of your day.
If snacking is your struggle, this could be as simple as keeping a Lara bar or nuts in your bag.

With that said, we need to plan for this week. Here is the menu.
Post in comments or on the Fit Envy Facebook page with questions!


*You will notice most of the recipes for breakfast and lunch are single servings.
* Most dinners are for more than 1 person.
* Meals can be swapped around during the same day.
* This is a guide to a cleaner, healthier lifestyle, trying new things and possibly breaking some bad habits.
* It is only 5 days but can make a big difference!!
* Commit to yourself. Give it your all and do you best.
* Reach out to me with questions.

Breakfast: Egg Avocado Bowl
1/4 avocado sliced
2 organic eggs – scrambled or fried (with non-stick spray. I use coconut oil spray from Trader Joe’s)
½ tomato, sliced
1 cup raw spinach
1 tbsp crumbled goat cheese
Salt & pepper to taste

Snack: ½ medium-sized banana, 7 walnut halves

Lunch: Tuna Salad
3 cups mixed greens or choice of lettuce
4 oz low sodium water-packed tuna, drained
2 slices of tomato
1 stalk celery, chopped
3 scallions, diced
1 tbsp olive oil, 1 tbsp balsamic vinegar
Salt & pepper to taste

Snack 2: 1/2 cup organic vanilla yogurt, 1/2 apple chopped, 1 tbsp chopped almonds, sprinkle of cinnamon

Dinner: Honey Dijon Chicken with Steamed Garlic Parmesan Broccoli
Four 6-oz organic chicken breasts
1/3 cup Dijon mustard
3 tbsp local honey
1 tbsp fresh chopped parsley
4 cups broccoli (fresh or frozen)
Salt & pepper to taste
Directions: Mix Dijon mustard with honey, add parsley and salt. Coat a 6-oz. chicken breast in the mixture. Cook on a grill for about 7 minutes on each side. Steam 4 cups of frozen or fresh broccoli and top 1 tbsp olive oil, 2 tsp garlic salt and 4 tbsp fresh grated Parmesan cheese. (Serves 4)

Day 2

Breakfast: Fruit and Yogurt
3/4 cup vanilla yogurt (my favorite right now is Siggi’s brand)
1/2 cup frozen blueberries
1 tbsp chopped walnuts or almonds

Snack 1: 3 cups air popped popcorn w/ 1tsp olive oil, salt & pepper

Lunch: Turkey Avocado Lettuce Wraps
3 slices organic turkey breast (I use Applegate brand)
½ tomato, diced
¼ avocado, sliced
3 lettuce leaves
1 tbsp hummus
*serve with 1/2 sweet potato OR 10 baby carrots

Snack 2: 1 Tbsp. peanut butter, spread across 2 celery sticks. Top with 10 to 15 raisins.

Dinner: Cauliflower Fried Rice
1 head of cauliflower
1 tbsp sesame oil
2 organic eggs
1/2 small onion
1/2 cup peas
1/2 cup chopped carrots
2 garlic cloves, minced
5 chopped scallions
2 tbsp grated ginger
1 sliced jalepeno
2 tbsp tamari or soy sauce
Directions: Pulse cauliflower in food processor – do not over process or it will be too mushy.
Scramble and cook eggs. Set aside.
Place oil, garlic, ginger and veggies in a skillet and sauté for 3-4 minutes.
Add cauliflower and eggs and continue to cook for 5-6 more minutes.
Top with sliced jalepeno, tamari and/or desired hot sauce.
**Add cooked chicken, tofu or shrimp for added protein and a full meal!**


Breakfast: Chia Seed Pudding (Make the night before or an hour ahead)
2 cups unsweetened almond milk
1/2 cup chia seeds
1-2 tbsps 100% pure maple syrup
1 tsp vanilla extract
*Serve topped with 1/4 cup berries and 1 tbsp walnuts.

Snack 1: Veggies ‘n Hummus
1 zucchini, cut lengthwise
1 large carrot, cut into spears
2 tbsp hummus

Lunch: Loaded Sweet Potato
1 medium sweet potato
1/4 diced avocado
1 scallion, diced
1/4 cup organic black beans
1 big handful organic arugula or spinach
2 tbsp reduced fat feta cheese or goat cheese

Snack 2: Simple Trail Mix
2 tbsp dried chopped apricots or dates
1 tbsp chopped raw walnuts
1 tbsp raw pumpkin seeds
1 tsp unsalted sunflower seeds
1 tbsp golden raisins or craisins
*Tip: watch your portion sizes. Nuts are nutrient dense but high in calories.

Dinner: Quick Eggplant Parmesan
1 medium-sized eggplant (should be firm to the squeeze when picking one out)
1 cup sauce (if I don’t have any homemade, my favorite is Victoria brand)
juice of 1 lemon
salt, pepper, Italian seasoning, granulated garlic
Directions: Slice eggplant into 1/4 inch rounds and lay on cookie sheet. Top with lemon juice and seasonings. Add a spoonful of sauce onto each slice. Bake at 400 for about 20 minutes. Sprinkle with crumbled goat cheese, feta or fresh grated Parmesan.
*Serve with a small side salad. Dressing should be 1 tsp each olive oil and vinegar.


Breakfast: PANCAKES! (Makes at least 2 servings)
3 mashed bananas
3 tbsp almond butter
4 eggs
1-2 tsps cinnamon
1 tsp vanilla extract
Cook on very hot surface (I used a cast iron pan). Spray with cooking spray and spoon mixture into pan until it cooks through. Serve topped with berries and 1 tbsp 100% pure maple syrup.

Snack 1: String cheese and 1/2 large pear

Lunch: Citrus Goat Cheese Salad
2 cups arugula
1 tbsp crumbled goat cheese
1/2 grapefruit, divided into segments
2 oz grilled skinless organic chicken breast
1 tbsp balsamic vinaigrette
1 tsp chopped walnuts
*Tip: make extra chicken for tomorrow’s lunch!

Snack 2: 1 cup steamed edamame

Dinner: Open Faced Bison Burger
4 oz ground bison – grilled
Top with sliced tomato, mixed greens, 1/4 sliced avocado
Add hot sauce for some extra kick
*Serve with 1/2 sweet potato topped with 1 tsp olive oil, salt & pepper and mixed organic greens on the side with balsamic vinegar.

Breakfast: Oatmeal & Banana
1/2 cup oats
1/2 banana, sliced
2 tbsp raw pumpkin seeds
cinnamon, to taste
1 tsp drizzle local honey

Snack 1: 1 cup mixed fruit/berries topped with 1 tbsp each shredded coconut and almonds

Lunch: Chicken and Hummus Lettuce Wrap
3 oz. broiled or grilled chicken, sliced thinly
1 tbsp hummus
½ cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
3 lettuce leaves
*serve with side salad: mixed greens, 1 carrot, 1 celery, 1 tsp. balsamic vinegar

Snack 2: Crudités and Cheese
1 cucumber and 1 red bell pepper cut into slices
1 oz cheddar cheese

Dinner: Spaghetti Squash with Avocado Sauce
Cut squash in ½ lengthwise and remove seeds. Flip inside face down in roasting dish and cook in 400 degree oven for 35 minutes. Scrape flesh of squash out with a fork to make “spaghetti.”
Add 2 large handfuls of fresh organic spinach to squash and cover to let the spinach wilt.
Combine 1-2 avocados, ½ cup chopped parsley, 2 minced garlic cloves, juice of ½ a large lime, kosher salt, pepper and dash of cayenne in a food processor until creamy.
Top squash/spinach mixture with avocado sauce.


  1. So there’s no flour in the pancakes on Day 4? How does that work out when cooking? Is it more like a frittata? Thx

    • Hi Karen – that’s right. No flour. Make sure you spray the pan well. Pour into the pan just like pancake batter – they will be thinner than a typical pancake 🙂

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