Power Hour Meal Prep Plan

The CNC Power Hour Meal Prep Plan is a collection the place I aid you get out and in of the kitchen in 1 hour or much less. I’ll present you ways I meal prep rapidly and effectively to arrange our household for wholesome consuming success. Every plan is completely different and can change from week-to-week. Feel free to customise components and recipes to suit your way of life and dietary preferences!

You don’t must spends HOURS within the kitchen to eat wholesome or prep a complete week of meals in in the future. Sure, it seems cool on Instagram, however it’s not real looking for lots of us. I’m ALL about maintaining it easy with meal prep!

My meal prep routine varies week to week relying on how a lot free time I’ve on Sundays. It’s by no means excellent, however it works for us! And I’ve realized that even on weekends the place I solely have a small period of time, there’s nonetheless rather a lot I can accomplish. I maximize my time through the use of recipes and components that require minimal prep and little-to-no hands-on cooking. And, after all, multi-tasking and prepping a bunch of issues without delay.

Long story brief, I lastly acquired my act collectively and deliberate out my meal prep in a manner that YOU can observe in your individual kitchen. It’s tremendous straightforward and real looking! Hopefully, this rundown will aid you prep per week of breakfasts and lunches whereas providing you with a jump-start on dinner so that you don’t have to begin from scratch each evening.

Meals This Week




Meal Prep Overview

Time: 1 hour or much less!
Feeds: 2 adults + 1 baby (5 years outdated)
Meals included: Sunday – Wednesday; Thursday and Friday are sometimes leftovers or a go-to pantry/freezer meal from under; Saturdays are sometimes dinner out

Grocery Shopping List

Below are the components I purchased or used for this meal prep plan. I additionally relied on staples and condiments already in my pantry and freezer, so you’ll want to double-check the recipes to ensure you have the entire components required.

  • Produce: celery (for celery juice), bananas, onion, lemon, parley, arugula, broccoli, cucumber, tomatoes, limes, purple potatoes, pears, guacamole, blueberries
  • Meat: floor Italian sausage, rooster breast, sliced herb turkey breast
  • Dairy: yogurt smoothies, crumbled feta
  • Frozen: cauliflower rice, cauliflower gnocchi
  • Grocery: pita bread, jarred salsa, applesauce, jarred bruschetta, PB & J Bars, cheddar crackers, balsamic drizzle, jarred artichokes
  • Pantry: Rice truffles, peanut butter, Everything But the Bagel Seasoning

Meals I Ate

Rice truffles with Teddie Peanut Butter and banana slices 

Roasted salmon with cucumber, tomato, and feta salad (additionally included lemon juice, olive oil, salt and pepper)

Roasted salad with veggie hash and arugula

Gluten-free toast with chive cream cheese and roasted salmon on high

Power Hour Meal Prep Plan

My strategy to meal prep is all about multitasking and effectivity. My objective is at all times to complete in an hour or much less, so I’m ALL BUSINESS within the kitchen. I at all times begin with the duties that take probably the most time or appear probably the most overwhelming throughout the week when my cooking motivation begins to wane. My Sunday afternoon meal prep “game plan” is as follows:

Make roasted potatoes and veggie hash: Preheat oven, wash and dry veggies, chop veggies with Fullstar Cutter-Veggie Spiralizer + Vegetable Pro-Food Chopper and Dicer, place on baking sheet with silicone mat, drizzle along with your favourite cooking oil, and season with salt, pepper, and another spices you want.

Cook rice and/or cauliflower rice for Mediterranean Bowls and Chicken Ole: Pack away within the fridge for later.

Slice grape tomatoes and chop cucumber into 1/Four-inch items for Mediterranean Bowls: Combine with freshly squeezed lemon, olive oil, salt, and pepper. Pack away in fridge for a throw-together meal later within the week.

Make sauce for High-Protein Artichoke Parmesan Pasta: Pack away in a glass container with lid within the fridge till you’re prepared to make use of it.

If you might have time…

Make Crockpot Chicken Ole and pack away for a fast dinner that you simply simply must reheat

Roast salmon in oven and pack away for lunch later within the week 

Go-To Pantry or Freezer Meals

  • Tuna melts
  • Salmon salad with rice crackers
  • High-Protein Veggie Burgers from Trader Joe’s
  • Turkey burger patty from freezer
  • Homemade pizza
  • Banza pasta
  • Banza mac & cheese with broccoli florets (frozen)
  • Sandwiches or paninis utilizing deli meat or leftover rooster breast
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