January Meal Plan and Meal Prep
By Jennifer Degala

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I always reserve a few hours on Sunday afternoons for meal prep and here’s a list of my meal prep recipes for this week. Weekly Meal prep and meal prep recipes are a regular part of my Sunday schedule because it’s the only way I can stay on track with clean eating during the week. I’m one of those people who either totally over eats when I’m hungry or I completely skip meals. I’m trying to tap into my fat burning zone and skipping meals is pointing me in the wrong direction. So … weekly meal prep it is!

It’s January and the fresh produce is at a minimum, so I’m relying on chopped salads using veggies that look edible at the market :) for my daily lunch salad.

It’s going to be a busy week, so I’ll be using the Crock Pot almost every night.

Here’s my plan for meal prep today (Sunday). I prep my meals on Sunday for consumption Monday through Friday. I find that trying to keep prepped veggies and salads fresh for more than 4 or 5 days is challenging. I’ll do another mini meal prep on Thursday afternoon for the weekend.


Meal Prep Recipes: Breakfast (I try to eat my first meal of the day around 11am)

I practice Intermitment Fasting and wrote a blog post a few months ago. Check it out HERE


Meal Prep Recipes Lunch (I usually eat lunch after my workout at 1:30pm

I usually eat leftover protein from previous night dinner with a chopped salad (recipe below)

Tuna Avocado Salad (2 servings)

  • 1 avocado
  • 2 cans wild tuna (10oz. each)
  • Lemon juice
  • Scallion
  • Hot Sauce

Mix it all up and serve in 1/2 avocado

Chopped salad: (I divide the salad up between 4 Mason Jars and serve with 2 Tablespoons salad dressing)
1 head cauliflower, roughly chopped
2 cups kale, chopped
2 cups red cabbage, chopped
2 cups baby carrots
1/2 of a red onion
1/3 cup fresh cilantro, de-stemmed and chopped
1/2 cup raisins
1/3 cup sunflower seeds


Healthy Meal Prep Dinners (the goal is to be done by 7pm and then stop eating until 11am the next day)

Crock Pot Swiss Steak (I’ll double the recipe and freeze for next week)

Chicken Chili (this freezes well, use individual containers for easy grab and go lunches)

Meatballs and Spaghetti Squash: I’ll double the meatball recipe and freeze 1/2 for next week)

Meal Prep Recipes: Snacks (I usually need a snack at 4pm)

Ants on a Log
1 tablespoon Justin’s almond butter


1 hard boiled egg with hot sauce and a Honeycrisp Apple


Meal Prep Recipes: For Kiddo

I have a picky eater! She is on the pancake only diet and it’s going to change this week I bought her a PlanetBox and she’s going to use it and like it. (I hope) I’m armed with a boat load of tooth picks for fruit and veggie kabobs, cookie cutters for cut out mini sandwiches and a cool little dipper container for catsup and healthy ranch dressing. Boom … here’s hoping.

Pumpkin Muffins (these are honestly the best vegan muffins ever!) Recipe HERE

Almond Flour Chicken Nuggets This is a favorite in our house. Recipe HERE

Hamburger Patties

1 lb ground beef
1 egg white (we used the rest of egg white from our rolls)
1 carrot, grated
1/2 onion, chopped finely
1/2 cup mushrooms, chopped finely
1 teaspoon season salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder

Combine all ingredients and press small amounts into a muffin tin. Sprinkle cheese on top if you like it. Bake at 375 for 15 minutes. Pop out onto paper towels to blot the moisture away before you put the patties on your buns.