Weekly Meal Plan

Week of September 7, 2025
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Sunday Prep Steps

  • Chop all vegetables (broccoli, carrots, cucumbers, bell peppers, onions, zucchini). Store for grab-and-go.
  • Cook a batch of turkey bacon for scrambles and egg muffins.
  • Bake egg white muffins (350°F, 20–25 min).
  • Portion dried fruits, edamame, and juice boxes for snack packs.
  • Assemble snack packs for each day and refrigerate.

Shopping List

Proteins

  • Ground turkey – 2 lbs
  • Chicken breast – 1 lb
  • Salmon fillets – 1 lb
  • Turkey bacon – 2 packs
  • Egg whites (cartons)
  • Tuna packets – 10

Veggies & Greens

  • Spinach (large container)
  • Broccoli – 2–3 heads
  • Carrots – 1 large bag
  • Cucumbers – 3–4
  • Bell peppers – 6 mixed colors
  • Onions – 2
  • Zucchini – 2–3
  • Lemons – 2–3
  • Parsley – fresh bunch or dried

Sides & Add-ons

  • Seeds of Change rice pouches – 4–5
  • Quinoa (optional)
  • Greek yogurt (large tub)
  • Granola
  • Honey
  • String cheese pack
  • Edamame beans (frozen)
  • Dried fruit (raisins/cranberries/apricots)
  • Juice boxes
  • Green olives
  • Feta or mozzarella cheese

Pantry / Seasonings

  • Olive oil
  • Italian seasoning
  • Garlic
  • Soy sauce
  • Sesame oil
  • Sesame seeds
  • Taco seasoning (or cumin, chili powder, paprika)
  • Salt & pepper
  • Balsamic glaze or vinegar

Mediterranean Ground Turkey Bowls ~450 kcal

Ingredients

  • 1 lb ground turkey
  • 1 Seeds of Change rice pouch
  • 1 cup roasted broccoli
  • 1 bell pepper, roasted
  • 2 tbsp feta or mozzarella
  • 2 tbsp green olives
  • Garlic, parsley, Italian seasoning, lemon juice

Instructions

  1. Cook ground turkey with garlic, parsley, Italian seasoning, and lemon juice.
  2. Heat rice pouch and divide between bowls.
  3. Roast broccoli and bell peppers in olive oil until tender.
  4. Assemble: rice, turkey, veggies, feta, olives.

Nutrition (per serving)

  • Calories: ~450
  • Protein: ~35g
  • Carbs: ~40g
  • Fat: ~15g

Ground Turkey Taco Bowls ~480 kcal

Ingredients

  • 1 lb ground turkey
  • 1 tsp cumin; 1 tsp chili powder; 1/2 tsp paprika; 1/2 tsp garlic powder
  • 1/2 tsp onion powder (optional); 1/4 tsp salt; 1/4 tsp black pepper
  • Optional: 1/4 tsp crushed red pepper or cayenne
  • 1 rice pouch or 4 tortillas
  • 1 cup sautéed bell peppers & onions

Instructions

  1. Cook turkey until browned.
  2. Add spices + 1/4 cup water; simmer until absorbed.
  3. Prepare rice or warm tortillas.
  4. Sauté bell peppers & onions; assemble bowls/tacos.

Nutrition (per serving)

  • Calories: ~480
  • Protein: ~38g
  • Carbs: ~45g
  • Fat: ~14g

Garlic Soy Chicken Stir-Fry ~420 kcal

Ingredients

  • 1 lb chicken breast, diced
  • 1 rice pouch
  • 1 cup broccoli; 1 cup carrots
  • 1 tbsp soy sauce; 1 tsp sesame oil; 1 tsp sesame seeds
  • 2 cloves garlic, minced

Instructions

  1. Cook chicken with soy sauce, garlic, and sesame oil.
  2. Stir-fry broccoli and carrots until tender-crisp.
  3. Heat rice; serve with chicken and veggies; top with sesame seeds.

Nutrition (per serving)

  • Calories: ~420
  • Protein: ~36g
  • Carbs: ~42g
  • Fat: ~10g

Sheet Pan Salmon Dinner ~500 kcal

Ingredients

  • 2 salmon fillets (1 lb)
  • 1–2 cups zucchini and carrots
  • 1 rice pouch or 1 cup quinoa
  • 1 tbsp olive oil
  • Lemon, parsley, salt, pepper

Instructions

  1. Preheat oven to 400°F.
  2. Place salmon & veggies on sheet pan; oil & season.
  3. Bake 15–18 minutes until salmon flakes easily.
  4. Serve with rice or quinoa.

Nutrition (per serving)

  • Calories: ~500
  • Protein: ~40g
  • Carbs: ~35g
  • Fat: ~18g

Snack Pack (Daily Portion) ~380 kcal

Ingredients

  • 1 cheese stick; 1 egg white muffin
  • 5–6 cherry tomatoes; 5–6 baby carrots
  • 1/2 cup sliced bell peppers; 1/2 cup sliced cucumbers
  • 1/2 cup broccoli florets
  • 1 tuna packet; 1/2 cup edamame beans; 1 juice box

Instructions

  1. Wash and chop vegetables ahead of time.
  2. Portion vegetables into small containers or snack bags.
  3. Add cheese stick, egg white muffin, tuna packet, edamame, and juice box.
  4. Refrigerate and grab daily.

Nutrition (per pack)

  • Calories: ~380
  • Protein: ~33g
  • Carbs: ~28g
  • Fiber: ~8g
  • Fat: ~13g

Egg White Muffins (Batch of 8) ~70 kcal each

Ingredients

  • 1 1/2 cups liquid egg whites (about 12 egg whites)
  • 1/2 cup chopped spinach; 1/2 cup diced bell peppers
  • 1/4 cup diced onions; 1/4 cup chopped broccoli or zucchini
  • 3 strips turkey bacon, cooked & crumbled
  • Salt & pepper; optional 3 tbsp shredded mozzarella or feta

Instructions

  1. Preheat oven to 350°F; spray muffin tin.
  2. Cook bacon, crumble; chop vegetables.
  3. Whisk egg whites, veggies, bacon, salt & pepper.
  4. Pour into 8 muffin cups (~1/2 cup each); bake 20–25 minutes until set.
  5. Cool; refrigerate up to 5 days or freeze.

Nutrition (per muffin)

  • Calories: ~70
  • Protein: ~9g
  • Carbs: ~2g
  • Fiber: ~0.5g
  • Fat: ~2.5g

Egg White Scramble (2 servings) ~160 kcal

Ingredients

  • 1 cup liquid egg whites (about 8 egg whites)
  • 2 strips turkey bacon, cooked & chopped
  • 1 cup spinach
  • 1/2 cup leftover veggies (bell peppers, onions, zucchini, or broccoli)
  • Salt & pepper; optional 2 tbsp mozzarella or feta

Instructions

  1. Cook bacon; set aside.
  2. Sauté spinach and leftover veggies until tender.
  3. Add egg whites; season; cook while stirring until set.
  4. Stir in bacon and optional cheese; serve.

Nutrition (per serving)

  • Calories: ~160
  • Protein: ~20g
  • Carbs: ~4g
  • Fiber: ~1g
  • Fat: ~7g