Meal Prep For $5 a Day!

April 14, 2017

Try meal prepping this week. You’ll save money by not eating out, and will feel better too! Prepare to succeed by meal prepping each week.

 

Shopping List

  • Almond milk: $1.79

  • 1.65 lbs oats: $1.63

  • 2 lbs apples: $2.69

  • 2 bell peppers: $1.98

  • 1 red onion: $.59

  • 3 avocados: $5.37

  • 4 large sweet potatoes: $3.16

  • 1 lb carrots: $.79

  • 1 pack of romaine hearts: $1.33

  • 7 bananas: $1.33

  • 4 limes: $.76

  • 20 oz tomatoes: $1.99

  • 2 lbs dried black beans: $2.27

  • 1.4 lbs white rice: $1.11

  • 0.40 lb flaxseed meal: $0.56

  • Frozen green beans: $1.49

  • 2 lbs dried green lentils: $2.38

  • 0.10 lb serrano peppers: $.10

  • 1 bunch cilantro: $.50

  • 1 head of garlic: $1.69

= $33.51

 

Now it’s time to meal prep!

Breakfast:

Mason Jar Overnight Oats

  • ¾ cup raw oats


  • ¾ cup almond milk


  • 1 tbsp flaxseed meal


  • 1 tbsp coconut sugar


  • Optional: dried raisins or mulberries


  • Optional: You can eat the bananas and apples as snacks or you can also mash a banana or cut up an apple and add it to your overnight oats.

 

Prepping For Lunch/Dinner:


The first step is cooking your bulk items.

  • Cook your rice, beans and lentils (you may also use canned beans and lentils, as long as they don’t have added oils or salt).


  • Bake your sweet potatoes for 30 minutes at 400F.


  • Steam your green beans and carrots.

  • Make your salsa:
 combine bell peppers, tomatoes, cilantro, onion and serrano pepper to taste with a bit of lime juice and salt.

 

Once you have everything prepped, all you need to do is start making your meals using bento box containers. I bought mine on Amazon.

 

You can really make any variations you want. I recommend adding your leafy greens and avocado the day you’re going to eat your meals so they don’t get soggy. 

 

You can mix and match these ingredients for lunch and dinner during the whole week and eat the apples and bananas as snacks!

 

For example:


  • Baked sweet potato with rice, veggies, beans, salsa, and greens


  • Lentils, sweet potato, veggies, cilantro, rice, and salsa


  • Baked sweet potato, beans, veggies, cilantro, lentils, and salsa

I found all of this time and money saving information from rawvana.com.

Check out her latest blog post for a video of doing this exact plan.

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MELISSA HANSON

ORANGE COUNTY, CA

MASSAGE THERAPIST 

Swedish, deep tissue, pregnancy, couples, sports

 

HEALTH COACH

Individual sessions, meal plans, and cooking classes

 

doTERRA WELLNESS ADVOCATE

Theraputic essential oil education and retail

January 13, 2018

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