Meal Prep: November 26th

I hope this finds you well after a nice long holiday weekend. I also hope you were lucky enough to spend the holiday with family and or/friends. After some travel, quality time with family, and holiday indulging, it felt nice to spend today getting our ducks back in a row before the seemingly daunting week ahead. My work schedule is going to pick up ten fold this week, and Ill be working through dinner every night — thus, meal planning was a top priority today so I could ensure that plenty of food was ready for week. I did a majority of the time consuming prep today, and will prepare a few extra things through out the week. For most of my lunches, I will eat the roasted veggies and salmon on top of a bed of kale with dressing. Currently in the crock pot is the Poblano Butternut Squash Soup, which will be used for a couple of lunches, and one dinner. I also grilled chicken ahead of time for a couple of our dinners. There will definitely be leftover chili from tonight, that Corey will be able to eat as another dinner during the week. The things I will prep late on in the week are the bruschetta, pesto pasta, and the wild rice (unless I get ambitious and do any of that before bed because I just now realize it is only 5 pm).

The Dinner Menu:

Sunday: Chili

Monday: Bruschetta Chicken and Pesto Pasta over Spinach

Tuesday: Poblano Butternut Squash Soup

Wednesday: Lemon Chicken with Brussels Sprouts and Rice

Thursday: Leftovers

Friday & Saturday : Out for Dinner



The Prepped Items:


Simple Grilled Chicken


  • 1 lb organic chicken breast
  • lemon juice
  • avocado oil
  • Sea Salt
  • Pepper
  • Garlic


  1. In a large bowl, combine chicken breasts with 3 tbsp lemon juice and 3 tbsp avocado oil. let sit for at least 10 minutes.
  2. Heat a grill pan cast iron skillet on medium-low, and then place chicken in skillet.
  3. Cook for 10-15 minutes per side or until internal temperature is 160 degrees.
  4. Remove from heat and let sit for 5 minute before serving or store in fridge for upto 1 week.


Oven Baked Salmon


  • 12-16 oz of salmon
  • 1/2 lemon
  • 1 tbsp avocado oil
  • Sea Salt
  • Pepper


  1. Preheat oven to 350 degrees.
  2. Place salmon filets in a square glass baking dish, and rub with oil.
  3. Squeeze lemon juice over the filets.
  4. Season with sea salt and pepper.
  5. Bake for 12 minutes.
  6. Eat immediately or store in fridge for up to a week.



My Roasted Veggie Standard

I follow the same standard formula for my of my roasted vegetables, varying only in time for the most part. Once you’ve roasted vegetables a couple of times, it becomes pretty second nature to prep them up with any meal.


  1. Cut the vegetable of choice as desired, toss them in a large bowl with avocado oil.
  2. Spread out evenly over a baking sheet (I like to use parchment paper, too)
  3. Place in preheated 450 degree oven.
  4. Roast for 12-20 minutes depending on the vegetable and desired doneness. Examples below.
  • Cauliflower or Broccoli: 12 minutes
  • Bell peppers: 20 minutes
  • Squash: 20-30 minutes
  • Asparagus: 12-15 minutes
  • Brussels Sprouts: 15 minutes
  • Sweet Potatoes: 20 minutes


So there you have my meal prep for the coming days. Recipes for the Poblano Butternut Soup and the Bruschetta will follow. I wish you all a good week back to work!

— Megs