I picked up about $40 in organic ingredients and made myself breakfast, lunch, and dinner for 7 days. I focused on getting at least 20 grams of protein in each serving. I also tried to reduce sugar for most of these recipes and I’ve included notes for further reducing the sugar, if desired. I used MyFitnessPal to determine the amounts of protein, sugar, fat, calories, etc. and this will vary quite a bit depending on the specific ingredients you decide to use.
This meal plan is designed for inspiration and I encourage you to make changes to suit your specific needs. I hope you love the recipes!
Groceries
I shopped at a few different stores to get the best prices. I recommend that you select the least expensive store near you, if possible.
Above is a printable grocery list that you can take with you to the store and add any additional ingredients you’d like to pick up. I picked up panko breadcrumbs, 1 bunch of celery, 1 yellow onion, ½ lb of red grapes, 1 lb dry black beans, 2 cans Wild Salmon, 1 can of chickpeas, 1 can tomato Sauce, 12 oz cheese, 10 oz frozen broccoli, 10 oz frozen or fresh spinach, and two dozen eggs.
I also used several ingredients from the pantry including seasonings, oil, Worcestershire sauce, mayonnaise, Dijon mustard, cocoa powder, baking powder, and chocolate chips. Try to use what you have on hand and make substitutions when necessary.
Recipes
For step-by-step instructions for these recipes, watch on YouTube:
The first thing I did when I got home with my groceries is soak my black beans. I like to soak mine overnight for easier digestibility but you can also quick soak them. I used the recipe below but I omitted the garlic and onions since I wanted the beans to have a neutral flavor.
Easy Black Beans
Ingredients
Method
- In a large pot or bowl, add dry beans and cover with 6-8 cups of water. Allow to soak overnight or at least 6 hours. Strain.
- Add soaked and drained beans to a large pot and cover with 6-8 cups of water. Add garlic, red onions, and salt and bring to a boil. Reduce the heat to a simmer and cook uncovered for 60-90 minutes or until beans can easily be smashed with a fork.
- Once beans are cooked, smash garlic with a fork and stir. Store in the refrigerator for up to 5 days or separate into 2 cup portions and freeze for up to 3 months.
Notes
Then I proceeded to prep all my veggies for the week to make it much easier to put meals together. I diced my onion, diced half the celery and sliced the rest in sticks for snacking, and quartered the grapes. I kept everything in airtight containers until I was ready to use them.
For dinner, I made a super easy chickpea “chicken” salad that came together in about 5 minutes and was super delicious!
Chickpea “Chicken” Salad
Ingredients
Method
- In a medium mixing bowl, add chickpeas and mash with a fork until most chickpeas are smashed. Add celery, onion, grapes, mayo, dijon, dill, poultry seasoning, salt, and pepper and stir until combined. Add more seasoning to taste. Serve and enjoy!
Notes
The next day, I got to work on the rest of my meal prep for the week. I cooked the beans and then made breakfast using about 2¼ cups of the cooked beans. I have very picky kids who don’t love beans and they devoured this recipe!
If you’re wanting to reduce the sugar even further, be sure to make adjustments to the recipe as needed. I used ½ cup Maple syrup when I made these and they were the perfect sweetness for me and my kids but less syrup can be used or you can swap it out for the sweetener of your choice.
Ingredients
Method
- Preheat oven to 350° F and line a muffin tin with liners.
- 3. In a food processor or blender, blend together black beans and 1 egg until combined. Add remaining eggs, maple syrup, cocoa powder, oil, vanilla, baking powder, and salt and blend until completely combined, scraping the sides as needed. Stir in chocolate chips.
- Pour batter evenly into prepared muffin tin and sprinkle with additional chocolate chips, if desired. Bake at 350° F for 25 minutes or until a toothpick comes out mostly clean. Allow to cool for 5 minutes in the muffin tin. Remove to a cooling rack and allow to cool for 10 minutes. Serve and enjoy!
- Notes – Muffins can be frozen in an airtight container for up to 3 months. When ready to eat, cook in the microwave for 30 seconds or until warmed through.
Notes
To maximize the protein for my breakfasts, I hard boiled six of the eggs and had one each day with two muffins.
Next, I went ahead and prepped the next breakfast or lunch recipe while the oven was on. It was super easy to put together and I simply separated it into 6 portions and froze for later in the week .
Ingredients
Method
- Preheat the oven to 350 F. Lightly grease a 9 inch pie tin or 8 x 8 casserole dish and set aside.
- In a medium pan or medium heat, add frozen spinach and ¼ cup water. Cook for 5 minutes or until cooked through. Strain out the liquid, using a cheese cloth or clean kitchen towel to remove as much moisture as possible.
- In a mixing bowl, mix together eggs, cooked spinach, cheese, salt, and pepper. Pour into prepared pan and bake for 25-30 minutes or until cooked through. Allow to rest for 5 minutes before serving. Enjoy!
Notes
I ate one portion of the crustless quiche for lunch that day and for dinner, I meal prepped my favorite black bean patties! I made 8 patties and froze 6 of them in an airtight container for dinners later in the week. I served them with broccoli and topped with shredded cheese. Yum!
I used the recipe below but I substituted the tomato sauce for the ketchup. You can use the remaining tomato sauce to make your own homemade ketchup by adding garlic powder, vinegar, honey, and any other seasonings to taste.
Ingredients
Method
- Preheat the oven to 325° F.
- Pat black beans with a kitchen towel and place beans on a baking sheet in an even layer and bake for 15 minutes or until dried a bit.
- Meanwhile, heat 1 Tbsp oil in a small pan and add onions. Sauté until onions are soft and translucent, about 3-4 minutes. Add a pinch of garlic powder and continue cooking for about 30 seconds more.
- Add onions to a blender, food processor, or large mixing bowl. Add cumin, chili powder, garlic powder, paprika, oats, cheese, eggs, Worcestershire sauce, ketchup, salt, and pepper and mix or blend until completely combined.
- Add in black beans and pulse until combined but not completely pureed. Leave some larger chunks of black beans.
- Increase oven temperature to 375° F and place bean mixture onto a parchment lined baking sheet in about ½ cup portions. Flatten to create a patty shape.
- Bake at 375° F for 20 minutes, flip and then bake for an additional 20 minutes.
- Serve with steamed vegetables, on buns, or as a patty melt. Enjoy!
Notes
When I was ready for a new meal, I made salmon patties and froze half of them for later. If you’ve never had salmon patties before, I highly recommend giving this recipe a try! If you already love salmon patties, make any additions or substitutions that you love!
Ingredients
Method
- Combine all ingredients in a mixing bowl until completely combined.
- Form the mixture in patties.
- Heat oil in a large skillet over medium heat. Once oil is hot, add patties and brown on each side for 5-6 minutes.
- Place on a towel lined plate to drain excess oil. Sprinkle with salt, serve, and enjoy!
Notes
Feel free to make any changes to these recipes to suit your needs!
I hope you enjoy the recipes and at least get a few ideas for meals to make in your home! Please let me know if you try anything and what you thought!
Happy Cooking y’all!
Disclaimer: This post is the opinion of the author. Always speak to your doctor before beginning any exercise plan or changes to your lifestyle or diet. The information provided in this post is for entertainment purposes only and is not intended to provide medical, legal, or other professional advice. Read and/or use any of the information from this post at your own risk. Some or all of the links displayed on this site may be affiliate links.
