Weekly Meal Plan — Sep 14, 2025
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🛒 Shopping List

🥩 Meat & Protein

  • 4 lbs lean ground turkey
  • 6 chicken breasts (~2 lbs total, 6 oz each)
  • 4 salmon fillets (~1.5 lbs total, 6 oz each)
  • 1 carton liquid egg whites (~2 cups)
  • 1 pack turkey bacon (~10–12 slices)
  • Greek yogurt (2 × 32 oz tubs, ~14 cups total)

🥦 Vegetables & Fruit

  • Bell peppers (8 total)
  • Zucchini (2 medium)
  • Mushrooms (1 pack, optional)
  • Broccoli (2 heads)
  • Asparagus (1 bunch)
  • Cherry tomatoes (3 cups ≈ 2 pints)
  • Onion (2 large)
  • Garlic (1 bulb)
  • Carrots (2 cups shredded or 1 pack)
  • Cucumber (½ large)
  • Spinach (1 bag)
  • Jalapeños (2)
  • Cilantro (1 bunch)
  • Limes (2)
  • Avocados (2)
  • Strawberries (7 cups ≈ 3 lbs)
  • Apples (7)

🍚 Carbs

  • Ben’s Jasmine Rice pouches ×3 (8.5 oz)
  • Seeds of Change Quinoa & Brown Rice pouches ×2 (8.5 oz)
  • Whole grain bread (optional for Sunday breakfast)

🧂 Other & Pantry

  • Black beans ×2 (15 oz)
  • Kidney beans ×1 (15 oz)
  • Diced tomatoes ×1 (14 oz)
  • Feta (½ cup)
  • Hummus (½ cup)
  • Tzatziki (½ cup)
  • Peanut butter (~7 Tbsp)
  • Honey (~8 tsp)
  • Olive oil (2–3 Tbsp)
  • Soy sauce (2 Tbsp)
  • Sesame oil (1 tsp)
  • Chili spices (chili powder, cumin, paprika, oregano)

🗓 Sunday Prep Checklist

📋 Recipe Cards

Jump to a recipe:

🌮 Ground Turkey Taco Bowls 🥗 Mediterranean Chicken Bowls 🍣 Asian Salmon Bowls 🌶 Turkey Chili 🍗 Chicken & Roasted Veggie Bowls 🍳 Egg White Scramble 🍓 Yogurt Bowl

🌮 Ground Turkey Taco Bowls

4 servings

Ingredients

  • 2 lbs lean ground turkey
  • 2 Ben’s Jasmine Rice pouches (~1 cup cooked per serving)
  • 1 can black beans (½ cup per serving)
  • 1 avocado (¼ per serving)
  • ½ cup Greek yogurt (2 Tbsp per serving)
  • “Taco Bowls – Peppers” container (2 bell peppers)
  • Fresh salsa (from prep)

Instructions

  1. Brown turkey with taco seasoning.
  2. Sauté peppers.
  3. Microwave rice.
  4. Divide into 4: rice, beans, turkey, peppers, salsa, avocado, yogurt.

Per serving: ~490 cal | 41g protein | 34g carbs | 17g fat

🥗 Mediterranean Chicken Bowls

4 servings

Ingredients

  • 4 chicken breasts (~6 oz each)
  • 2 Seeds of Change pouches (~1 cup per serving)
  • Med veg mix (½ cucumber, 2 cups cherry tomatoes, 12 olives, ½ cup feta)
  • ½ cup hummus (2 Tbsp/serving), ½ cup tzatziki (2 Tbsp/serving)

Instructions

  1. Cook chicken; slice.
  2. Microwave rice/quinoa.
  3. Assemble bowls with chicken + veg mix; add hummus & tzatziki.

Per serving: ~455 cal | 39g protein | 32g carbs | 16g fat

🍣 Asian Salmon Bowls

4 servings

Ingredients

  • 4 salmon fillets (~6 oz each)
  • 2 Ben’s Jasmine Rice pouches (~1 cup per serving)
  • Asian veg mix (2 cups broccoli, 1 cup carrots; add 1 cup edamame if you like)
  • Glaze: 2 Tbsp soy sauce, 1 tsp sesame oil, 1 tsp honey

Instructions

  1. Bake salmon 400°F for 12–14 min; brush with glaze.
  2. Steam/sauté veg mix.
  3. Microwave rice; divide into 4 bowls.

Per serving: ~495 cal | 42g protein | 30g carbs | 21g fat

🌶 Turkey Chili

4 servings

Ingredients

  • 2 lbs ground turkey
  • Chili peppers & onion mix (2 bell peppers, 1 onion)
  • 1 can diced tomatoes
  • 1 can black beans, 1 can kidney beans
  • Spices: 1 Tbsp chili powder, 1 tsp cumin, 1 tsp paprika, ½ tsp oregano

Instructions

  1. Brown turkey.
  2. Add peppers & onion; cook 5 min.
  3. Stir in tomatoes, beans, spices; simmer 20 min. Portion to 4.

Per serving: ~430 cal | 40g protein | 36g carbs | 12g fat

🍗 Chicken & Roasted Veggie Bowls

4 servings

Ingredients

  • 4 chicken breasts (~6 oz each)
  • 2 Seeds of Change pouches (~1 cup per serving)
  • Roast veg mix (2 zucchini, 2 bell peppers, 1 bunch asparagus)
  • 1 Tbsp olive oil; garlic powder, paprika, salt, pepper

Instructions

  1. Roast veg 400°F × 20 min with oil + seasoning.
  2. Grill/bake chicken; slice.
  3. Microwave rice; assemble 4 bowls.

Per serving: ~445 cal | 41g protein | 32g carbs | 13g fat

🍳 Egg White Scramble

2 servings

Ingredients

  • 1 cup liquid egg whites (~8 whites)
  • 2 turkey bacon slices
  • 1 cup spinach
  • 2 Tbsp shredded mozzarella (optional)
  • Whole grain toast (optional)

Instructions

  1. Crisp bacon; chop.
  2. Sauté spinach.
  3. Add whites; soft scramble and serve (add cheese/toast if desired).

Per serving (no toast/cheese): 140 cal | 23g protein | 3g carbs | 4g fat

🍓 Yogurt Bowl

Per serving

Ingredients

  • 1 cup plain Greek yogurt
  • 1 cup strawberries, sliced
  • 1 tsp honey
  • 1 Tbsp natural peanut butter
  • 1 apple (on the side)

Per serving: ~350 cal | 25g protein | 44g carbs | 9g fat

📊 Weekly Nutritional Summary (By Day)