November 18-22 Meal Prep Guide

Get ready for a delicious and convenient meal prep week with my guide for November 18-22! Featuring a mix of tasty and balanced options, you’ll enjoy:

• PB&J Yogurt Chia Pudding: A creamy, protein-packed breakfast or snack that brings a nostalgic twist to chia pudding.

• Lunch Snack Box: A grab-and-go lunch option with a variety of flavors and nutrients to keep you satisfied.

• Slow Cooker Turkey Chili: A hearty, flavorful dinner that’s perfect for the cooler weather, filled with lean turkey, beans, and spices.

Enjoy nourishing meals all week with easy-to-follow recipes that make meal prep simple and stress-free!

Breakfast

PB&J Yogurt Chia Pudding

Servings: 1 (prep in individual jars or containers)

Ingredients:

• 1 cup plain Greek yogurt
  2 tablespoons chia seeds

• ½ cup frozen strawberries

• 1 tablespoon peanut butter

Directions:

1. Defrost the Strawberries: Quickly defrost the frozen strawberries in the microwave or on the stovetop.

2. Combine Ingredients: In a bowl, whisk together the Greek yogurt, defrosted strawberries, and chia seeds until well combined.

3. Chill and Serve: Transfer the mixture to a jar or bowl and top with a dollop of peanut butter. Refrigerate overnight to allow the chia seeds to thicken.

4. Enjoy: Serve chilled and savor the delicious combination of flavors and textures.

Lunch

Snack Box

Servings: 4

Ingredients:

• 8 eggs, hard-boiled

• 2 medium cucumber, sliced

• 2 cups grapes or any fruit of your choice

• 4 serving crackers of your choice

• 4 ounce cheese of your choice

• 1/2 cup hummus (2 tbsp/lunch)

Directions:

1. Hard Boil Eggs: Cook the eggs in boiling water for 10-12 minutes, then let them cool in ice water before peeling.

2. Assemble the Snack Box: Divide all the ingredients into a lunchbox or container.

Dinner

Slow Cooker Turkey Chili

Servings: 4

Ingredients:

• 1 pound lean ground turkey

• 1 (28-ounce) can crushed tomatoes

• 1 (16-ounce) can kidney beans, rinsed and drained

• 1 (16-ounce) can pinto beans, rinsed and drained  

• 1 (10-ounce) bag frozen sweet potatoes

• 1 cup chicken broth

• 1 small onion, chopped

• 3 cloves garlic, minced

• 1 tablespoon chili powder

• ½ tablespoon cumin

• 2 teaspoons salt

• ½ teaspoon paprika

• ½ teaspoon dried oregano

• ½ teaspoon cayenne pepper (or more to taste)

• ½ teaspoon ground cumin

• ½ teaspoon ground black pepper

Instructions:

1. Combine Ingredients: Add all ingredients to your slow cooker, breaking up the ground turkey.

2. Cook: Set the slow cooker to Low for 6-8 hours or High for 4 hours.

3. Serve: Serve hot and enjoy!

This hearty and flavorful chili is perfect for meal prep. Set it and forget it! Customize it to your taste by adding your favorite toppings like shredded cheese, sour cream, or avocado.

Grocery List:

Protein & Dairy

• 1 pound lean ground turkey

• 8 eggs

• 1 container plain Greek yogurt

• 1 block cheese of your choice

Canned & Packaged Goods

• 1 (28-ounce) can Crushed Tomatoes

• 1 (16-ounce) can Kidney Beans

• 1 (16-ounce) can pinto beans

• 1 cup Chicken stock

• 1 (10-ounce) bag frozen sweet potatoes

• Crackers of your choice (4 servings)

  • Mary's Gone Crackers

  • Simple Mills Almond Flour Crackers

  • Crunchmaster Crackers  

• Chia Seeds

Produce

• 1 small onion

• 3 cloves garlic

• 2 medium cucumbers

• 2 cups grapes or any fruit of your choice

Frozen & Pantry Items

• Frozen strawberries

• Peanut butter

• Hummus

Spices & Seasonings

• Chili powder

• Ground Cumin

• Salt

• Paprika

• Dried oregano

• Cayenne pepper

• Ground black pepper

This list covers everything you’ll need to prepare meals for the week!