January 20-24 Meal Prep Guide
Start the new year strong with my January 20-24 Meal Prep Guide! This week’s plan is packed with delicious, nutrient-dense meals to fuel your goals. Breakfast features Egg White Veggie Muffins paired with creamy Avocado Toast for a balanced start to the day. Lunch brings a flavorful Turkey Taco Bowl, perfect for keeping you energized through the afternoon. For dinner, enjoy a wholesome plate of Salmon with Sweet Potato and Asparagus, combining lean protein, healthy fats, and vibrant veggies. Simplify your week with these easy, nutritious, and satisfying recipes!
Breakfast
Egg White Veggie Muffins + Avocado Toast
Servings: 5 (makes 15 muffins)
Ingredients:
3 ¾ cups liquid egg whites
2 ½ cup chopped spinach
2 ½ cup diced bell peppers
⅔ cup chopped onions
Salt, pepper, and garlic powder to taste
5 slices Dave’s Killer Bread- 21 grain
2.5 avocados
Directions:
Preheat oven to 350°F (175°C).
Spray a muffin tin with cooking spray.
Divide veggies evenly among muffin cups, then pour egg whites on top.
Season and bake for 20-25 minutes.
Pair with a piece of toast- I recommend Dave’s Killer Bread + ½ an avocado
Macros (per 3 muffins + Avocado Toast):
Protein: 25.5g | Carbs: 31g | Fat: 12.5g | Fiber: 11.5g
Lunch
Turkey Taco Bowl
Servings: 5
Ingredients
1 ¼ lbs ground turkey seasoned with taco spices
2 ½ cups cooked jasmine rice (1 ¼ cups dry)
1 ¼ cups black beans
1 ¼ cups salsa
1 ¼ avocados, sliced
Directions:
Cook jasmine rice according to package instructions.
In a skillet, cook ground turkey with taco seasoning until no longer pink.
Divide rice, turkey, black beans, and salsa evenly among 5 containers.
Add avocado slices on the side just before serving or store separately to keep fresh.
Macros (per serving):
Protein: 36g | Carbs: 32g | Fat: 14g | Fiber: 11.5g
Dinner
Salmon with Sweet Potato and Asparagus
Servings: 5
Ingredients:
1 ¼ lbs salmon fillets
2 ½ cups sweet potatoes, cubed
5 cups asparagus, trimmed
5 tsp olive oil
Directions:
Preheat oven to 400°F.
Toss sweet potatoes with 2 tsp olive oil, spread on a baking sheet, and roast for 20 minutes.
Add asparagus to the sheet, drizzle with 1 tsp olive oil, and roast for another 15 minutes.
Bake salmon on a separate sheet for 12–15 minutes until fully cooked (145°F internal temperature).
Divide salmon, sweet potatoes, and asparagus among 5 containers.
Macros (per serving):
Protein: 35g | Carbs: 25g | Fat: 20g | Fiber: 6g
Grocery List:
Produce
2 medium sweet potatoes
2 lbs asparagus
4 medium avocados
5 oz fresh spinach
2 medium bell peppers
1 small onion
Meat
1 ¼ lbs salmon fillets
1 ¼ lbs ground turkey
Grains
1 ¼ cups dry jasmine rice (yields 2 ½ cups cooked)
Dave’s Killer Bread
Canned Goods
1 can black beans
1 jar salsa
Dairy/Refrigerated
1 large carton of egg whites
Pantry/Staples
Olive oil
Salt
Pepper
Garlic powder
Taco seasoning (for ground turkey)