No-Cook Meal Prep for the 1,200–1,500 Calorie Level

This Week’s Meal Prep Menu
Breakfast: Overnight Oats with Greek Yogurt and Berries
Lunch (M/W/F): Tuna Niçoise Lettuce Cups
Lunch (T/Th): Roast Beef Salad
Snack (M/W/F): Shakeology, frozen fruit, and unsweetened coconut
Snack (T/Th): Shakeology, banana, and nut butter
Dinner (M/W/F): Asian Chicken Wraps
Dinner (T/Th): Turkey or Veggie Burger with vegetables and hummus

BREAKFAST
Overnight Oats with Greek Yogurt and Berries
(¼ cup oats, ¾ cup Greek yogurt, 1 cup fruit = 1 Yellow, 1 Red, 1 Purple)

LUNCHES

M/W/F: Tuna Niçoise Lettuce Cups
(4 lettuce leaves; ½ cup frozen green beans, thawed; ½ cup cherry tomatoes; 1 can tuna in water; 5 olives = 2 Green, 1 Red, ½ Orange)

T/TH: Roast Beef Salad
(1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef,
½ cup beans of any kind, dressing = 2 Green, 1 Red, 1 Yellow, 1 Orange)

SNACKS

M/W/F: Shakeology with 1 cup frozen fruit and 1 Tbsp. unsweetened coconut = 1 Red, 1 Purple, ½ Orange

T/TH: Shakeology with ½ banana and 2 tsp. nut butter = 1 Red, 1 Purple, 2 tsp.

DINNERS

M/W/F: Asian Chicken Wrap
(3 oz. rotisserie chicken breast; 8 raw, unsalted cashews; one 6-inch whole wheat tortilla; 1 cup shredded cabbage, cilantro or parsley; green onion; Peanut Lime Dressing [¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, 2 tsp. raw honey] = 1 Green, 1 Yellow, 1 Red, 1 Blue, 2 tsp.)

T/TH: Turkey or veggie burger with vegetables and hummus
(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, ½ cup baby carrots or chopped bell peppers, ¼ cup hummus = 1 Red, 1 Green, 1 Blue)

Your step-by-step plan to assemble the no-cook meal prep:

1. Make the overnight oats. Place ¼ cup oats and ¾ cup Greek yogurt in a Mason jar or food storage container. Top with one cup of fresh or frozen fruit.

2. Thaw the frozen green beans, then prepare the Tuna Niçoise Lettuce Cups. Between four lettuce leaves, divide one can of tuna, ½ cup thawed green beans, ½ cup chopped cherry tomatoes, and five chopped olives. Dress with a lemon wedge or balsamic vinegar.

3. Prepare the Roast Beef Salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef, ½ cup beans of any kind, and dressing. If you are using a mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.

4. Make the Peanut Lime Dressing. Place 2 Tbsp. water, ¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth.

5. Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1 cup shredded cabbage, 3 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 2 Tbsp. Peanut Lime Dressing.

6. Prepare the turkey or veggie burger. Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one turkey burger or veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with ½ cup baby carrots or chopped bell peppers and ¼ cup hummus.

GROCERY LIST:

Protein
3 cans of tuna in water
9 oz. rotisserie chicken breast
6 oz. deli roast beef
2 frozen turkey burger or veggie burger patties
Greek yogurt (32.5 oz.)

Fruit
8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
1 banana

Vegetables
14 lettuce leaves
3 cups lettuce
1½ cup frozen green beans
2½ cups cherry tomatoes
3 cups shredded cabbage
1 bunch cilantro
1 bunch green onion
1 lime
1 knob fresh ginger
1½ cups shredded carrots
1 cup bell peppers

Dry and Canned Goods
1¼ cups oats
Unsweetened coconut
1 jar peanut butter (smooth)
15 kalamata olives
Raw honey
24 cashews
Three 6-inch whole wheat tortillas
½ cup hummus
1 cup beans (any kind)
Shakeology

Pantry
Balsamic vinegar
Rice vinegar
Low-sodium soy sauce

Master's Hammer and Chisel Meal Prep

Master's Hammer and Chisel Meal Prep

Meal 1 (Breakfast): Frittata Egg Cups (recipe on page 36) with an orange – 1 green, 1 red, 1 purple
Meal 2 (Snack): Quinoa Berry Parfait (recipe on page 44) – 1 purple, 1 red, 1 yellow
Meal 3 (Lunch M/W/F): Chili Spiced Chicken Salad (recipe on page 42) – 1 green, 1 red, 1 orange
Meal 3 (Lunch T/Th): Baked Stuffed Sweet Potato (recipe on page 40) and an apple – 1 red, 2 yellow, 1 tsp. 1 purple
Meal 4 (Snack M/W/F): 3 tsp. peanut butter and an apple – 1 purple, 3 tsp.
Meal 4 (Snack T/Th): carrots with hummus and olives – 1 green, 1 blue, 1 orange
Meal 5 (Dinner M/W/F): Grilled flank steak with ancho chili powder and oregano, zucchini sautéed with ground cumin and 1 tsp. olive oil, salad of black beans, quinoa, cilantro, tomatoes, cotija cheese, lime juice, and 1 tsp. olive oil – 1 red, 2 green, 2 yellow, 1 blue, 1 tsp.
Meal 5 (Dinner: T/Th): Baked chicken breast, brussels sprouts roasted with 1 tsp. olive oil, bell peppers and onions sautéed in 1 tsp. olive oil – 1 red, 2 green, 2 tsp.

Grocery List for The Master’s Hammer and Chisel Meal Prep

Produce
5 zucchini
3 red bell peppers
1 red onion
2 small sweet potatoes
1 bag brussels sprouts
1 bag baby carrots
1 box baby spinach
1 head Boston lettuce
1 box cherry tomatoes
1 leek
1 bunch cilantro
5 small oranges
5 apples
1 container blueberries
1 container blackberries
2 containers raspberries
2 limes

Proteins
2 lbs. skinless, boneless chicken breast
¾ lb. flank steak
12 eggs

Dairy and Dairy Alternatives
32 oz. lowfat Greek yogurt
1 package cotija cheese
1 small container coconut milk or almond milk (optional)

Dry and Prepared Goods
1 ½ cup dry quinoa
2 cans black beans
small container hummus
nut butter
½ cup raw pepitas (pumpkin seeds)
30 olives

Pantry
Himalayan sea salt
black pepper
ancho chili powder
oregano
ground cumin
ground coriander
raw honey
olive oil

Need a Master's Hammer and Chisel kit? CLICK HERE!!!

21 Day Fix Meal Prep (2,100-2,300 Calorie Bracket)

21 Day Fix Meal Prep

Here are the meals in greater detail. Scroll for a complete shopping list:

Meal 1 (Breakfast M/W/F): Spinach and Feta Egg Cups (use these recipes as a guide) with 2 eggs, 1 cup fresh spinach, and 2 Tbsp. feta cheese cooked in 1 tsp. olive oil (amount makes 2 egg cups), with 1 cup raspberries – 1 red, 1 green, 1 purple, ½ blue, 1 tsp.

Meal 1 (Breakfast Tue/Thur): Breakfast sandwich with 1 toasted English muffin, 4 slices turkey bacon, 2 slices tomato, and 2 sliced hard-boiled eggs, with 1 cup blueberries – 2 yellows, 2 reds, ½ green, 1 purple

Meal 2 (Snack Daily): 1 scoop Chocolate Shakeology with 1 cup unsweetened almond milk, 2 tsp. almond butter, and ½ large banana – 1 red, ½ yellow, 1 purple, 2 tsp.

Meal 3 (Lunch M/W/F): 1 cup arugula, ¾ cup chopped grilled chicken breast, apple slices, and 1 small sweet potato sliced baked with 1 tsp. olive oil – 1½ yellow, 1 red, 1 green, 1 purple, 1 tsp.

Meal 3 (Lunch Tue/Thur): Chicken and Black Bean Burrito Bowl and 1 medium apple – 1½ yellow, ½ red, 1½ green, 1 purple, 1 blue

Meal 4 (Snack M/W/F): ¾ cup reduced fat (2%) plain Greek yogurt with 1 cup mixed berries, topped with 2 Tbsp. unsweetened shredded coconut – 1 red, 1 purple, 1 orange

Meal 4 (Snack Tue/Thur): 1 cup celery sticks topped with 2 tsp. nut butter, with ¾ cup cottage cheese, and 1 hard-boiled egg – 1½ red, 1 green, 2 tsp.

Meal 5 (Dinner M/W/F): 2 servings (about 3 cups) Turkey Chili and salad made with 1 cup romaine lettuce, ½ cup halved cherry tomatoes, ½ cup chopped bell pepper, and ⅛ ripe avocado) drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. white balsamic vinegar (free) – 2 yellows, 2 reds, 4 greens, ½ blue, 2 tsp.

Meal 5 (Dinner Tue/Thur): Salad made with 2 cups green leaf lettuce, ½ cup halved cherry tomatoes, ½ cup chopped cucumber, ¾ cup chopped grilled chicken breast, and 2 Tbsp. sunflower seeds drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. red wine vinegar, served with a medium orange – 1 red, 3 greens, 1 purple, 1 orange, 2 tsp.

Grocery List for the 21 Day Fix 2,100–2,300 Calorie Level Meal Prep

Produce
3 apples
3 bananas
2 cups blueberries
2 cups raspberries
3 cups mixed berries
2 oranges
1 lime
3 cups arugula
3 cups spinach
4 cups leaf lettuce
4½ cups romaine lettuce
1 bunch parsley
1 bunch cilantro
1 avocado
1 large tomato
2½ cups cherry tomatoes
3 cups celery sticks (about 1 bunch)
1 cucumber or 2 Persian cucumbers
3 to 4 red bell peppers
1 yellow bell pepper
1 large onion
3 small sweet potatoes

Dry Goods
raw, unsalted sunflower seeds
nut butter
unsweetened shredded coconut
⅓ cup brown rice (or 1 cup cooked)

Canned Goods
28 oz. can tomatoes
2 cans kidney beans
1 can black beans

Protein
24 oz. chicken breast (pre-cooked if possible)
1 lb. raw 93% lean ground turkey
8 slices turkey bacon
1 dozen eggs
5 packets Shakeology

Dairy and Dairy Alternatives
5 cups almond milk
3 cups reduced fat (2%) plain Greek yogurt
¼ cup jack cheese
½ cup feta cheese
12 oz. lowfat (2%) cottage cheese

Bakery
2 whole-grain English muffins

Miscellaneous
Fresh salsa

Pantry
olive oil
Himalayan pink salt or sea salt
ground black pepper
chili powder
crushed red peppers

Need a 21 Day Fix kit? Click HERE!!!