Sunday Meal Prep
Prepare these foods for the week:
Proteins
- 4–5 lbs grilled chicken breast
- 2 lbs lean ground turkey
- 2 lbs baked salmon
- 12 hard-boiled eggs
Carbohydrates
- Brown rice
- Quinoa
- Sweet potatoes
- Old-fashioned oats
Vegetables
- Broccoli
- Green beans
- Bell peppers
- Asparagus
- Brussels sprouts
- Spinach
Healthy Fats
- Avocados
- Mixed nuts
- Natural peanut butter
- Olive oil
Fresh Fruit
- Blueberries
- Strawberries
- Apples
- Bananas
- Grapes
Monday
Breakfast
- Overnight oats with blueberries, chia seeds, and Greek yogurt
Snack
- Apple with natural peanut butter
Lunch
- Grilled chicken
- Brown rice
- Broccoli
Snack
- Cottage cheese with strawberries
Dinner
- Baked salmon
- Sweet potato
- Asparagus
Tuesday
Breakfast
- 3 scrambled eggs
- Whole wheat toast
- Half an avocado
Snack
- Greek yogurt with almonds
Lunch
- Turkey quinoa bowl with roasted vegetables
Snack
- Protein shake
- Banana
Dinner
- Grilled chicken
- Green beans
- Brown rice
Wednesday
Breakfast
- Protein smoothie
- Banana
- Spinach
- Mixed berries
- Protein powder
- Almond milk
Snack
- Hard-boiled eggs
Lunch
- Chicken salad with mixed greens, cucumbers, tomatoes, avocado, and olive oil vinaigrette
Snack
- Mixed nuts
Dinner
- Lean turkey
- Sweet potato
- Broccoli
Thursday
Breakfast
- Greek yogurt parfait with granola and berries
Snack
- Cottage cheese
- Pineapple
Lunch
- Salmon
- Quinoa
- Asparagus
Snack
- Apple
Dinner
- Chicken stir-fry with peppers, onions, broccoli, and brown rice
Friday
Breakfast
- Oatmeal
- Banana
- Cinnamon
- Walnuts
Snack
- Protein shake
Lunch
- Turkey lettuce wraps with avocado
Snack
- Greek yogurt
Dinner
- Salmon
- Roasted Brussels sprouts
- Sweet potato
Saturday
Breakfast
- Veggie omelet
- Whole wheat toast
Snack
- Fresh fruit
Lunch
- Grilled chicken
- Brown rice
- Green beans
Snack
- Hummus with carrots and celery
Dinner
- Lean turkey chili with mixed vegetables
Sunday
Breakfast
- Protein pancakes with berries
Snack
- Mixed nuts
Lunch
- Grilled chicken salad
Snack
- Cottage cheese with blueberries
Dinner
- Salmon
- Quinoa
- Roasted vegetables
Grocery List
Protein
- Chicken breast (5 lbs)
- Lean ground turkey (2 lbs)
- Salmon (2 lbs)
- Eggs (18)
- Plain Greek yogurt
- Cottage cheese
- Protein powder
Carbohydrates
- Brown rice
- Quinoa
- Sweet potatoes
- Whole wheat bread
- Old-fashioned oats
- Granola
Fruits
- Apples
- Bananas
- Blueberries
- Strawberries
- Grapes
- Pineapple
Vegetables
- Broccoli
- Green beans
- Asparagus
- Brussels sprouts
- Bell peppers
- Spinach
- Lettuce
- Cucumbers
- Tomatoes
- Carrots
- Celery
- Onions
Healthy Fats
- Avocados
- Almonds
- Mixed nuts
- Natural peanut butter
- Olive oil
- Chia seeds
- Walnuts
Daily Hydration Goals
- Drink 80–120 oz (2.5–3.5 liters) of water each day, adjusting upward if you exercise intensely or spend time in the heat.
- Have 16–20 oz of water first thing in the morning.
- Drink 16–24 oz during your workout.
- Replace electrolytes after long workouts lasting more than an hour.
This meal plan provides a solid balance of protein, fiber, healthy fats, and complex carbohydrates to support energy, muscle recovery, and overall health. If you’re training regularly, aim for 25–40 grams of protein per meal and include a protein-rich snack after workouts to help maximize recovery.