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:

  1. Preheat oven to 350°F (175°C).

  2. Spray a muffin tin with cooking spray.

  3. Divide veggies evenly among muffin cups, then pour egg whites on top.

  4. Season and bake for 20-25 minutes.

  5. 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:

  1. Preheat oven to 400°F.

  2. Toss sweet potatoes with 2 tsp olive oil, spread on a baking sheet, and roast for 20 minutes.

  3. Add asparagus to the sheet, drizzle with 1 tsp olive oil, and roast for another 15 minutes.

  4. Bake salmon on a separate sheet for 12–15 minutes until fully cooked (145°F internal temperature).

  5. 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)

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January 27-31 Meal Prep Guide

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November 18-22 Meal Prep Guide