7-Day Meal Prep for Weight Loss

asweetpeachef.com

Brett

subheading: Chocolate Peanut Butter Overnight Oats (Breakfast for 4 Days):

2 bananas

¼ cup dark cocoa powder

¼ cup 2 tbsp natural peanut butter

¼ cup pure maple syrup

2 tsp vanilla extract

2 cups unsweetened almond milk

2 cups rolled oats, uncooked

subheading: Quinoa and Kale Salad (Lunch for 4 Days):

1 cup quinoa, uncooked

2 cups water

1 cup lentils, uncooked

3 cups low sodium chicken broth

2 cups kale, packed

½ cup cooked garbanzo beans, drained and rinsed

½ cup cucumber, peeled and diced

½ cup carrot, diced

½ cup grape tomatoes, halved

2 tbsp red onion, finely diced

½ tbsp raw sunflower seeds

½ tsp lemon zest

2 tbsp freshly squeezed lemon juice

2 tsp raw honey

½ tsp dijon mustard

¼ tsp sea salt, plus ½ tsp for making quinoa

⅛ tsp ground black pepper

3 tbsp olive oil, plus 1 tbsp. to massage kale

subheading: Veggies Hummus (Snack for 4 Days):

4 carrots, cut into matchsticks

1 large cucumber, cut into matchsticks

½ cup hummus, divided (store-bought or homemade)

subheading: Beef With Broccoli and Brown Rice (Dinner for 4 Days):

1 tbsp olive oil

1 lb flank steak, thinly sliced across the grain

3 cloves garlic, minced

1 shallot, finely chopped

4 green onions, thinly sliced

4 cups broccoli florets about 2 small crowns

2 tbsp arrowroot starch

¾ cup water

⅓ cup low-sodium soy sauce

2 tbsp coconut sugar

1 tsp fresh ginger, minced

⅛ tsp crushed red pepper flakes

1 ¼ cups brown rice, uncooked

3 cups low sodium chicken broth

½ tsp sea salt

subheading: Mango Green Smoothie (Breakfast for 3 Days):

3 cups mango chunks fresh or frozen

1 ½ bananas

3 cups fresh baby spinach

3 tbsp flaxseed meal

3 cups unsweetened almond milk

3 scoops vanilla protein powder, optional

subheading: Chicken Cauliflower Fried Rice (Lunch for 3 Days):

1 tbsp sesame oil

2 boneless, skinless chicken breasts

½ tsp sea salt

¼ tsp black pepper

1 large head cauliflower

2 carrots, finely diced

1 cup frozen edamame

2 cloves garlic, minced

5 stalks green onion, sliced

3 tbsp low sodium soy sauce

1 tbsp peanut butter

1 tsp chili paste

2 eggs

3 cups raw snap peas

subheading: Strawberries Almonds (Snack for 3 Days):

32 strawberries

1 cup raw almonds

subheading: Lemon Roasted Salmon With Asparagus (Dinner for 3 Days):

3 6-oz salmon fillets

3 cloves garlic, minced

½ tsp sea salt

2 tbsp olive oil

2 lemons, thinly sliced

1 lemon, juiced (2 tbsp)

2 tbsp parmesan, grated (omit if non-dairy)

½ tsp sea salt

2 lb fresh asparagus, trimmed

quinoa, optional, for additional calories

Directions at asweetpeachef.com

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