February 10-14 Meal Prep Guide

Fuel Your Week

Stay on track with nutritious, high-protein meals that make healthy eating easy and delicious! This week’s meal prep guide features:

🥚 Egg Bake Sandwiches – A satisfying, protein-packed breakfast to kickstart your mornings.

🍠 Crockpot Sweet Potato Chili – A hearty, flavor-packed lunch loaded with fiber and plant-based goodness.

🥜 Peanut Chicken Rice Bowls with Broccoli – A balanced dinner with savory peanut sauce, tender chicken, and nutrient-rich broccoli.

Meal prep made simple—so you can fuel your body, save time, and stay consistent. Let’s get cooking! 🔥

Breakfast:

Egg Bake Sandwiches

Egg Bake

Ingredients:

• 10 eggs

• 8 oz bacon (I recommend Applegate Farms)

• 1 medium red bell pepper, diced

• 1 medium onion, diced

Directions:

1. Preheat the oven to 350°F.

2. Grease a 9×13” baking dish and set aside.

3. Chop the bacon into bite-sized pieces and cook in a large skillet until crispy.

4. Remove half of the bacon grease from the pan and set aside.

5. Sauté the diced onion and bell pepper in the remaining bacon grease over medium heat until softened. Let cool.

6. In a large bowl, whisk the eggs, then mix in the cooked bacon and cooled veggies.

7. Pour the mixture into the prepared baking dish.

8. Bake for 25-30 minutes, until set.

Sandwich Assembly

Ingredients:

• Dave’s Killer Thin-Sliced Bread

• 5 slices of cheese (your choice)

• Egg bake

Directions:

1. Cut the egg bake into 10 squares.

2. Place two squares onto a slice of bread and top with cheese.

3. Add another slice of bread on top.

4. Wrap and refrigerate for easy grab-and-go sandwiches!

Lunch 

Crockpot Turkey Sweet Potato Chili

 Ingredients:

• 1 lb ground turkey or chicken

• 2 medium sweet potatoes, chopped into bite-sized pieces

• 1 medium onion, diced (16 oz)

• 1 can pinto beans (16 oz)

• 1 can diced tomatoes

• 1 tbsp avocado oil

• 1 tbsp chili powder

• ½ tbsp cumin

• 1 tsp paprika

• Salt, to taste

Directions:

1. Heat avocado oil in a large pan over medium heat.

2. Add diced onion and cook until translucent.

3. Once the onions are nearly done, add the ground meat to the pan and cook until browned and fully cooked through.

4. Transfer the cooked meat and onions to a crockpot, then add all remaining ingredients.

5. Stir everything together to combine.

6. Set the crockpot to low and cook for 3-5 hours, until the sweet potatoes are tender.

Enjoy your hearty chili!

Dinner 

Peanut Chicken & Broccoli Rice Bowl

Ingredients:

For the Chicken:

• 1.5 lbs chicken breast (about 5 breasts)

• 1 tbsp olive oil

• Salt and pepper, to taste

• 1 tbsp garlic powder

• 1 tsp smoked paprika

• 1 tsp ground ginger

For the Peanut Sauce:

• ¼ cup natural peanut butter (unsweetened)

• 2 tbsp low-sodium soy sauce or tamari (for gluten-free)

• 1 tbsp rice vinegar

• 1 tsp sesame oil

• 1 tsp honey or maple syrup (optional)

• 1 clove garlic, minced

• 2-3 tbsp water (to thin the sauce)

For the Rice & Veggies:

• 2 cups brown rice (uncooked)

• 4 cups broccoli florets (about 2 medium heads of broccoli)

• 1 tbsp olive oil (for cooking broccoli)

Directions:

1. Cook the rice:

   • Cook 2 cups of brown rice according to package instructions. Set aside.

2. Prepare the chicken:

   • Preheat the oven to 400°F.

   • Place the chicken breasts on a baking sheet lined with parchment paper or lightly greased. Drizzle with 1 tbsp olive oil and season with salt, pepper, garlic powder, smoked paprika, and ground ginger.

   • Bake for 20-25 minutes or until the internal temperature of the chicken reaches 165°F. Once done, let the chicken rest for a few minutes, then slice it into strips or cubes.

3. Cook the broccoli:

   • Heat 1 tbsp olive oil in a large pan over medium heat.

   • Add the broccoli florets and cook, stirring occasionally, for 5-7 minutes until tender but still crisp. You can also steam the broccoli if you prefer.

4. Make the peanut sauce:

   • In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, sesame oil, honey (if using), garlic, and 2 tbsp water. Add more water if you prefer a thinner sauce. Adjust the flavors to taste (more soy sauce for saltiness, honey for sweetness, etc.).

5. Assemble the bowls:

   • Divide the cooked rice evenly into 5 meal prep containers.

   • Add a portion of sliced chicken on top of the rice, followed by a serving of cooked broccoli.

   • Drizzle the peanut sauce over each bowl or keep it separate to add later.

Grocery List

Protein

• 1 dozen eggs

• 1 package of bacon (Applegate Farms recommended)

• 1 lb ground turkey or chicken

• 1.5 lbs chicken breast (about 5 breasts)

Dairy

• Sliced cheese of choice

Vegetables

• 1 medium red bell pepper

• 2 medium onions

• 2 medium sweet potatoes

• 4 cups broccoli florets (about 2 medium heads of broccoli)

• 1 clove garlic

Pantry Staples

• 1 can pinto beans (16 oz)

• 1 can diced tomatoes

• Peanut butter (unsweetened)

• Soy sauce or tamari (for gluten-free)

• Rice vinegar

• Sesame oil

• Honey or maple syrup (optional)

• Brown rice- or rice of choice

• Avocado oil- or oil of choice

• Olive oil

Spices & Seasonings

• Salt & pepper

• Chili powder

• Cumin

• Paprika

• Garlic powder

• Smoked paprika

• Ground ginger

Bread

• 1 loaf Dave’s Killer Thin-Sliced Bread