Choosing to Reset

I’m getting ready to meal prep for the week. We are going to be having a crazy week so getting things done today will minimize the stress and help me make healthy food choices. I hope these help.

Grocery List

Protein

• 1 lb ground turkey

• 3–4 chicken breasts

• 2 cans tuna (packed in water)

• 1 dozen eggs

• Greek yogurt (32 oz tub or individual cups)

• Cottage cheese (24 oz)

Produce

• 2–3 sweet potatoes

• 1 small cabbage

• 2 bell peppers

• 1–2 onions

• 1 avocado

• Salad greens (1 large container or 2 bags)

• Celery or pickles (for tuna)

• Banana

• Blueberries or mixed berries (frozen or fresh)

• Baby carrots

Frozen

• 1–2 bags broccoli florets

• Mixed frozen fruit (for yogurt/oats)

Pantry

• Low-carb tortillas (6–8 count)

• Hearts of palm pasta (1–2 cans/pouches)

• Olive oil

• Salsa or pico de gallo

• Tomato sauce or pesto (for pasta)

• Oats (for overnight oats)

• Chia seeds or flaxseed

• Hummus

• no sugar added organic peanut butter

Spices & Condiments

• Taco seasoning or chili powder

• Soy sauce or coconut aminos

• Garlic (minced or powder)

• Italian seasoning

• Mustard (for wraps)

• Salt, pepper

Sunday Meal Prep Checklist

[ ] Cook 1 lb ground turkey (divide add taco /stir-fry seasoning to 1/2 pound each)

[ ] Grill or bake 3-4 chicken breasts (slice and portion)

[ ] Make tuna salad (2 cans tuna + 1/2 cupGreek yogurt + diced pickles or celery can add monk fruit/natural stevia if you prefer sweet tuna salad)

[ ] Hard-boil 6-8 eggs

[ ] Portion out Greek yogurt and cottage cheese into containers

• Breakfast/snack servings are 1/2 cup to 3/4 cup

[ ] Roast 2-3 large sweet potatoes (whole or sliced rounds)

[ ] Steam or sauté 1 bag frozen broccoli

[ ] Sauté cabbage (1/2 head shredded) with olive oil

[ ] Slice bell peppers and onions for fajita bowls

[ ] Prep salad greens (rinse/dry/store)

[ ] Prepare hearts of palm pasta (drain and mix with light sauce + chicken + broccoli)

[ ] Mix overnight oats (Greek yogurt, oats, frozen fruit) in jars

[ ] Portion hummus, almond butter, and flax or chia seeds

[ ] Bag up baby carrots, berries, and sliced banana

Meals

Monday- Day 1

Breakfast:

• Greek yogurt (1 cup) + 1/2 cup frozen berries + 1 tbsp chia seeds

Lunch:

• Turkey taco bowl (ground turkey, cabbage, salsa, tortilla)

Dinner:

• Hearts of palm pasta with chicken & broccoli

Snack:

• Cottage cheese (1/2 cup) + 1 tbsp peanut butter

Macros:

• Calories: 1610

• Protein: 128g

• Carbs: 90g

• Fiber: 29g

• Fat: 68g

Day 2

Breakfast:

• 2 boiled eggs + 1 small sweet potato sliced into rings and baked on silicone mat+ 1/2 avocado

Lunch:

• Tuna salad wrap in low-carb tortilla with shredded cabbage

Dinner:

• Turkey & cabbage stir-fry

Snack:

• Yogurt + 1 tbsp flaxseed + 1/4 cup blueberries

Macros:

• Calories: 1595

• Protein: 120g

• Carbs: 92g

• Fiber: 33g

• Fat: 68g

Day 3

Breakfast:

• Cottage cheese (3/4 cup) + sliced banana + cinnamon

Lunch:

• Chicken breast salad with greens, roasted sweet potatoes, and yogurt dressing

Dinner:

• Tuna-stuffed sweet potato

Snack:

• 1 boiled egg + 5 baby carrots + hummus

Macros:

• Calories: 1608

• Protein: 126g

• Carbs: 98g

• Fiber: 31g

• Fat: 66g

Recipes

Yogurt Dressing

1/2 cup nonfat plain Greek yogurt

• 1 tsp olive oil

• 1 tbsp apple cider vinegar or lemon juice

• 1 tsp Dijon mustard

• Garlic (fresh or powdered), salt & pepper

• Optional: herbs for flavor without calories

New Macros (per 2 tbsp):

• Calories: 35

• Protein: 4g

• Carbs: 2g

• Fat: 1.5g

1. Turkey & Cabbage Stir-Fry

Makes 4 servings

Prep time: 10 min | Cook time: 15 min

Ingredients:

• 1 lb ground turkey (93% lean)

• 1 tbsp olive oil

• 1/2 head green cabbage, thinly sliced (about 4 cups)

• 2 cloves garlic, minced

• 2 tbsp low-sodium soy sauce or coconut aminos

• 1 tbsp rice vinegar (optional)

• Salt and pepper to taste

• Optional: red pepper flakes or sesame seeds

Instructions:

1. Heat olive oil in a large skillet over medium heat.

2. Add ground turkey and cook until browned, breaking it up with a spatula (about 6–7 minutes).

3. Add garlic and sliced cabbage. Stir well.

4. Cook for 6–8 minutes until cabbage is tender but still bright.

5. Add soy sauce and vinegar; stir and cook for 1 more minute.

6. Taste and season with salt, pepper, or red pepper flakes.

Macros (per serving):

• Calories: 370

• Protein: 32g

• Carbs: 12g

• Fiber: 5g

• Fat: 22g

Overnight Oats with Yogurt and Berries

Makes 1 serving

Prep time: 5 min | Chill time: overnight

Ingredients:

• 1/2 cup plain Greek yogurt (nonfat or 2%)

• 1/4 cup rolled oats

• 1/2 cup frozen berries (blueberries, raspberries, or mixed)

• 1 tsp chia seeds or flaxseed

• Optional: 1/4 tsp cinnamon, dash of vanilla extract

Instructions:

1. In a small jar or container, stir together oats, yogurt, chia seeds, and cinnamon.

2. Add frozen berries on top (they’ll thaw overnight).

3. Cover and refrigerate overnight (or at least 4 hours).

4. Stir before eating; add a splash of almond milk or water if it’s too thick.

Macros:

• Calories: 250

• Protein: 18g

• Carbs: 25g

• Fiber: 7g

• Fat: 6g

Ground Turkey Taco Bowl

Makes 4 servings

Prep time: 10 min | Cook time: 15 min

Ingredients:

• 1 lb ground turkey

• 1 tbsp olive oil

• 1 packet taco seasoning (or 2 tsp chili powder, 1/2 tsp cumin, garlic powder)

• 4 cups shredded cabbage or lettuce

• 1 cup salsa (1/4 cup per bowl)

• 4 low-carb tortillas (optional for scooping or cutting into strips)

• Optional toppings: avocado, Greek yogurt, shredded cheese, jalapeños

Instructions:

1. Heat olive oil in a skillet. Add turkey and seasonings. Cook until browned and fully cooked (7–8 minutes).

2. Divide cabbage or lettuce between 4 bowls.

3. Top each with 1/4 of the cooked turkey, 1/4 cup salsa, and desired toppings.

Macros (with cabbage, salsa, and 1 low-carb tortilla):

• Calories: 390

• Protein: 35g

• Carbs: 15g

• Fiber: 6g

• Fat: 22g

Light Sauce

• 1 cup cottage cheese
• 1/2 cup grated Parmesan cheese or low fat mozzarella cheese
• 1/2 cup milk (or more for desired consistency)
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste

Blend milk and cottage cheese in a blender until smooth add in mined garlic and seasoning then add in the olive oil to make a creamy sauce. Add additional milk if needed to thin.