January 27-31 Meal Prep Guide

Get ready for a week of delicious and nutritious meals! Start your mornings with refreshing Berry Chia Overnight Oats, a perfect balance of fiber and protein to keep you energized. For lunch, enjoy Shrimp and Zucchini Noodles with Pesto, a flavorful dish that’s easy to prepare. End your day with a warming Beef and Veggie Burrito Bowl, packed with protein and veggies for a satisfying and filling dinner. These meals are simple to prep, making your week both healthy and hassle-free!

Breakfast:

Berry Chia Overnight Oats

Ingredients (per serving):

• ½ cup rolled oats

• 1 tbsp chia seeds

• ½ cup unsweetened almond milk ( or any milk) 

• ½ cup mixed berries

• 1 tsp honey (optional)

• 1 scoop vanilla protein powder

Directions: 

1. Combine oats, chia seeds, almond milk, and protein powder in a jar or container.

2. Stir well and top with berries.

3. Refrigerate overnight.

Macros (per serving):

Protein: 21g | Carbs: 35g | Fat: 5g | Fiber: 8g

Lunch 

Shrimp and Zucchini Noodles with Pesto

 Ingredients:

• 1 ¼ lbs shrimp

• 10 cups zucchini noodles

• 5 tbsp pesto

• 5 tbsp grated Parmesan (optional)

Directions:

1. Sauté zucchini noodles and shrimp in a skillet for 3–4 minutes.

2. Add pesto, stirring until evenly coated and cover until shrimp is cooked through.

3. Divide shrimp and zucchini noodles among 5 containers.

4. Sprinkle with Parmesan if desired.

Macros (per serving):

Protein: 33g | Carbs: 10g | Fat: 20g | Fiber: 4g

Dinner

Beef and Veggie Burrito Bowl

Ingredients:

• 1 ¼ pounds lean ground beef

• 2 ½  cups cooked brown rice

• 1 ¼  cups roasted corn

• 1 ¼  cups diced tomatoes

• 5 tbsp guacamole

Directions:

1. Brown the ground beef in a skillet, seasoning as desired.

2. Heat roasted corn and mix with diced tomatoes.

3. Divide rice, beef, and corn-tomato mixture among 5 containers.

4. Top with guacamole before eating or store separately.

Macros (per serving):

Protein: 34g | Carbs: 36g | Fat: 15g | Fiber: 7g

Grocery List:

Produce

• 5 medium zucchini

• 6 oz pack of blueberries

• 1 lb strawberries

Meat

• 1 ¼ lbs shrimp

• 1 ¼ lbs lean ground beef

Grains

• Rolled oats

• Brown rice

Canned

• 1 can diced tomatoes

Dairy/Refrigerated

• Grated Parmesan (optional)

• Guacamole

• Unsweetened almond milk (or preferred milk)

Frozen

• 1 bag corn

Pantry/Sauces/Spices

• 1 jar pesto

• Honey (optional)

• Vanilla protein powder

• Salt, pepper, and any desired seasonings for the ground beef

This will cover all the ingredients needed for your meal prep for the week!