MEAL PREP IDEAS

Meal prepping is a great way to save time in the kitchen throughout the week. Because
each person and household has different nutritional needs, feel free to adapt the
quantity to better suit your needs.

For items with links below, you can find the full recipe and additional information on
Downshiftology.com. I hope my meal prep video and blog post inspires a few ideas!

ITEM M ETH OD T IME STORAGE

Sweet Potato Toast Oven 25-30 minutes at 425F Let cool completely, then store in the
fridge for 3-4 days.
Roasted Veggies Oven 25-30 minutes at 425F Store in the fridge for 3-4 days.
Herbed Chicken Oven Approx 25 minutes at Store in the fridge for 3-4 days.
425F (depending on size)
White Rice Stove 16-18 minutes Store in the fridge for 4-5 days.
Boiled Eggs Stove 6-12 minutes (depending Store in the fridge for up to one week.
on preference)
Almond Butter Vitamix 15 minutes Store in the fridge for up to a month.
Hummus Vitamix 5 minutes Store in the fridge for up to one week.
If you have extra, you can freeze it for
several months.
Sliced Carrots and Knife 10 minutes Store in a jar of water in the fridge for
Celery up to one week.
Zucchini Noodles Spiralizer 5 minutes Store in the fridge for 3-4 days.

with LISA BRYAN

EX A M P L E ME A LS IDEAS

Banana with Almond Butter Slice a banana in half, then spread with almond butter. Top with dried
fruit, nuts and seeds.
Sweet Potato Toast Breakfast Warm up sweet potato slices in toaster or oven. Top with avocado
slices, spinach, sliced radish, microgreens and soft boiled egg.
Breakfast Salad Add baby spinach (or other greens) to a bowl and top with tomato,
avocado, soft boiled eggs and a few slices of prosciutto. Drizzle olive
oil and balsamic vinegar or your favorite dressing.
Chicken Macro Bowl Add baby spinach (or other greens) to a bowl with rice, roasted
veggies, diced sweet potato toast, chicken and a dollop of hummus.
Simple Chicken Dinner Add chicken, rice and roasted veggies to a plate, then reheat.
Zucchini Noodles with Garlic Heat a tablespoon of olive oil in a sauté pan on medium heat. Add a
Sauteed Spinach and Chicken few cloves of minced garlic and give it a stir. Then add a large hand-
ful of baby spinach and saute until wilted. Add zucchini noodles, stir
for a minute and add diced chicken. Top with grated parmesan.
Veggie Sticks For a snack, dip veggie sticks in hummus or almond butter.

A D D I T I O NA L FRES H & PA N TRY INGRE DIE NTS USE D

R EM EM BE R
• Spinach • Olive Oil
• Microgreens • Avocado Oil When you meal prep, post a
• Avocados • Chia Seeds photo on Instagram and tag
• Tomatoes • Dried Cranberries me @downshiftology and
• Radishes • Sliced Almonds hashtag #downshiftology -
• Garlic • ...check out my shop for more
I’d love to see!
• Prosciutto
• Parmesan

with LISA BRYAN