Choosing to Reset

I have had lots of requests for ideas of things to batch prep. I mainly prep the protein in batches and use the protein for lunches and some dinners.

The amount provided are for one. My husband is not very interested in a healthy lunch. He generally eats what I eat for supper (dinner), but he just wants a sandwich for lunch. These are some great ideas for me. I purchased chicken, salmon and instead of ground beef I bought ground turkey.

🔪 Batch Cook Quantities

Protein Amount to Cook

* Chicken breast 2 lbs (32 oz)

Cook with broth, garlic, and herbs in the Instant Pot. Shred or chop. ( I shred using my stand mixer.)

Lean ground beef (Ground turkey) (93/7) 2 lbs (32 oz)

Brown with onion, garlic, and light seasoning. Drain if needed.

Salmon 1.5 lbs (24 oz)

Season with lemon, dill, and garlic. Bake at 400°F for 12–15 min.

🍗 Chicken Breast Lunches

1. Chicken & White Bean Salad (Make Ahead)

4 oz cooked chicken ½ cup canned white beans (rinsed) 1 cup chopped romaine ½ cup cherry tomatoes 1 tbsp olive oil + lemon juice 1 tbsp pumpkin seeds

Macros: 410 cal | 38g protein | 11g fiber | 19g fat | 24g carbs

2. Chicken Veggie Stir Fry (At Home)

4 oz chopped chicken 1 cup mixed stir-fry veggies (frozen or fresh) ½ cup cooked brown rice 1 tbsp low sodium soy sauce ½ tsp sesame oil Sprinkle red pepper flakes

Macros: 390 cal | 36g protein | 8g fiber | 12g fat | 32g carbs

3. Chicken Lettuce Wraps (Make Ahead or Pack Separately)

4 oz shredded chicken 1 tbsp Greek yogurt + mustard ¼ avocado 1 tbsp chopped pickles 3 large romaine or butter lettuce leaves

Macros: 350 cal | 34g protein | 7g fiber | 17g fat | 10g carbs

4. Chicken & Chickpea Power Bowl (At Home or Meal Prep)

4 oz chicken ½ cup canned chickpeas (rinsed) ½ cup cooked quinoa or brown rice 1 cup chopped cucumber and tomato 2 tbsp hummus

Macros: 450 cal | 39g protein | 10g fiber | 14g fat | 37g carbs

🥩 Lean Ground Beef Lunches

1. Taco Salad (Make Ahead or At Home)

4 oz ground beef 2 cups chopped romaine ¼ cup canned black beans ¼ cup salsa 1 tbsp Greek yogurt 2 tbsp shredded cheddar 5 crushed tortilla chips

Macros: 430 cal | 36g protein | 9g fiber | 18g fat | 24g carbs

2. Stuffed Bell Peppers (Make Ahead)

4 oz ground beef ½ cup cooked brown rice ¼ cup black beans 1 large bell pepper, halved 2 tbsp tomato sauce Bake 20 min at 375°F

Macros: 400 cal | 34g protein | 10g fiber | 14g fat | 30g carbs

3. Beef & Zucchini Skillet (At Home)

4 oz ground beef 1 cup chopped zucchini and onion ½ cup canned diced tomatoes Sprinkle Italian seasoning Serve over ½ cup cooked lentils

Macros: 430 cal | 39g protein | 11g fiber | 14g fat | 32g carbs

4. Beef & Hummus Pita (Make Ahead)

4 oz ground beef 1 whole wheat pita 2 tbsp hummus ½ cup shredded lettuce Sliced tomato & onion

Macros: 420 cal | 35g protein | 9g fiber | 14g fat | 33g carbs

🐟 Baked Salmon Lunches

1. Salmon & Farro Veggie Bowl (Make Ahead)

4 oz baked salmon ½ cup cooked farro or brown rice 1 cup steamed green beans or broccoli 1 tbsp olive oil + lemon juice

Macros: 460 cal | 36g protein | 8g fiber | 21g fat | 28g carbs

2. Salmon Avocado Wrap (At Home or Packable)

4 oz salmon 1 high-fiber tortilla (like Mission Carb Balance) ¼ avocado, mashed ½ cup spinach or arugula 1 tbsp plain Greek yogurt

Macros: 440 cal | 34g protein | 11g fiber | 19g fat | 26g carbs

3. Salmon & Bean Salad (Make Ahead)

4 oz salmon ½ cup white beans ½ cup chopped celery & red pepper 1 tbsp olive oil + vinegar 1 tsp Dijon mustard

Macros: 430 cal | 35g protein | 10g fiber | 18g fat | 24g carbs

4. Salmon Rice Cake Stack (At Home or Assemble Fresh)

4 oz salmon 2 brown rice cakes 2 tbsp cottage cheese or Greek yogurt Cucumber slices & Everything Bagel seasoning

Macros: 400 cal | 37g protein | 7g fiber | 14g fat | 26g carb

You can download a printable by clicking on the download button above.

I would love to hear from those of you who batch prep what you use and how you prepare.

I’m a learner too!

Much love,

Karen