Week 1 Lunch and Dinner Meal Prep

March 27, 2017

See below for recipes for lunch and dinner to get you through Monday-Friday. Prepare all ahead of time or break them up throughout the week!Lunches For The Week:Monday- Apple Turkey Sandwich + baby carrotsTuesday- Buffalo Turkey burger on whole wheat bun + roasted broccoliWednesday- Turkey meatballs + whole wheat pasta + asparagusThursday- Buffalo turkey burger + brown rice + parmesan green beansFriday- Apple Turkey Sandwich + baby carrotsDinners For The Week:Monday- Buffalo Turkey burger (no bun) + brown rice + roasted broccoliTuesday- Turkey meatball hoagie + side saladWednesday- Chicken Teriyaki stir fry + brown riceThursday- Buffalo turkey burger  + sweet potato fries + side saladFriday- Lemon Ranch chicken + brown rice + side salad

Grocery List for Lunch and Dinner (all recipes serve 2, except turkey sandwich):

Turkey breast lunch meat (1/2 lb.)Lean ground turkey (93/7) (2 lbs.)Chicken breast (16 oz./1 lb.)Whole-grain bread (4 slices)Whole-wheat buns (2 buns)Hoagie roll (2 rolls)Whole-wheat breadcrumbs (3/4 cup)Whole-wheat pasta (about 2 cups, cooked)Brown rice (6 cups)Green apple (1 small)Lemon juice (2 tbsp. and 2 tsp.)Sharp cheddar cheese, thinly sliced (2 slices)Skim milk (2 tbsp.)Egg (1)Grainy mustard (1 tbsp. and 1 tsp.)Light mayo (1 tbsp. and 1 tsp.)Olive oilGarlic powder (1 tbsp. and 2 tsp.)Ranch dressing seasoning (2 tbsp.)Dried parsley (2 1/2 tbsp.)Minced garlic (1/2 tsp.)SaltPepperHot sauce (1/4 cup + 2 tbsp.)Pasta sauce (24 oz. jar)Teriyaki sauce, low sodium (1/4 c.)Parmesan cheese, grated (1/2 c. + 1 tbsp.)2 bags of Romaine lettuce (for salad and sandwiches)Assorted fresh vegetables for salad (6c. total salad min.)Mixed vegetables, fresh (carrot, snap pea, broccoli blend) (2 c.)Baby carrots (2 cups)Broccoli, fresh (4 cups)Green beans, fresh (about 2 cups)Asparagus (2 cups/1 bunch)Alexa sweet potato fries (2 cup)


Apple Turkey Sandwich ( serves 1) + Baby Carrots (make this recipe twice during the week):

Ingredients x 2 (make this recipe twice during week):2 slices whole-grain bread3 oz. thinly sliced turkey breast4 slices green apple (about 1/4 medium apple)1 thin slice sharp cheddar cheese (1/2 oz.)2 tsp. grainy mustard2 tsp. light mayoRomaine lettuceDirections:Slice apple into thin slices. Add all ingredients between 2 slices bread. Serve with 1 cup of baby carrots or vegetable of choice. Add hummus, light ranch, or guacamole for dipping.Nutrition Facts for sandwich:Calories: 430 kcalCarbs: 53gPro: 32gFat: 9g

Buffalo Turkey Burgers (serves 2):


Ingredients:1 lb. lean ground turkey (93/7)1/2 c. whole wheat breadcrumbs1 tsp. salt1 tsp. pepper1 tsp. garlic powder1 tbsp. dried parsley2 tbsp. skim milk1/4 c. hot sauceWhole wheat bunAlexa Sweet potato Fries (1 cup per person)Brown rice ( 1 cup per person)Directions:1. In a large bowl, whisk together milk, hot sauce, salt, pepper, garlic powder. Add ground turkey and bread crumbs. Mix well.2. Divide into 6 patties.3. Cook on skillet, bake in oven, or throw on grill until fully cooked to 165 degrees.4. Top with cheese, lettuce, tomato, onion, as desired.5. Serve with sweet potato fries (bake according to package directions), on a bun, with brown rice, and/or side salad.Nutrition Facts (without bun):Yield 6 burgers-Calories: 135 kcalCarbs- 5gPro-14gFat- 12g

Roasted Broccoli (serves 2 people):


Ingredients:4 cups broccoli1 tbsp. garlic powdersalt and pepper to taste1 tbsp. lemon juice, or about 1/2 lemon juice1 1/2 tbsp. olive oilDirections:1. Preheat oven to 400 degrees.2. Cut broccoli from stems, wash, and dry.3. Add broccoli to large bowl. Toss with salt, pepper, garlic powder. Drizzle lemon juice and olive oil over top. Continue to toss until well combined.4. Spread evenly over a greased baking sheet. Roast for 15-20 minutes until tender and slightly browned.Nutrition Facts (per 1 cup serving):Yield 4 cups-Calories- 75 kcalCarbs: 6gPro: 3gFat: 5g

Parmesan Green Beans (serves 2):


Ingredients:2 cups fresh green beans1 tsp. olive oil1 tsp. garlic powder2 tbsp. grated parmesan cheeseSalt and peper to tasteDirections:Pre-heat oven to 425 degrees. Place green beans in large bowl spread garlic powder, parmesan cheese, salt and pepper over top. Add olive oil, mix with hands. Spread on large greased baking sheet. Bake for 10 minutes, flip with spatula, bake for another 5 minutes.Nutrition Facts (per cup):Calories: 80 kcalCarbs: 8gProtein: 4gFat: 4g

Turkey Meatballs (serves 2 people for the week, cut recipe in half for 1 person):


-Served with whole-wheat pasta or on a hoagie rollIngredients:1 lb. lean ground turkey, 93/71/4 c. whole wheat breadcrumbs1/4 c. grated parmesan cheese1 egg1/2 tsp. minced garlic1 1/2 tbsp. dried parsley1 tsp. salt1 tsp. pepper24 oz. jar pasta sauceWhole-wheat pasta (1 cup per person)Hoagie roll (1 roll per person)Directions:1. In a large bowl, mix turkey, breadcrumbs, parmesan cheese, egg, garlic, parsley, salt and pepper.2. Add entire jar of pasta sauce to crock pot.3. Roll meat mixture into 12 large meatballs and add to sauce in crock pot.4. Cook on low for 6-8 hours.5. Serve with pasta (cook according to package directions) or on a hoagie bun.Nutrition Facts (Per meatball):-Yield 12 meatballs (3 meatballs per meal)Calories: 70 kcalCarbs: 1gFat: 4gPro: 9g

Garlic Parmesan Roasted Asparagus (serves 2 people):


Ingredients:2 cup asparagus, fresh (about 1 bundle)1 tbsp. garlic powdersalt and pepper to taste3 tbsp. parmesan cheese, grated1 tbsp. olive oilDirections:1. Pre-heat oven to 425 degrees. Rinse asparagus and cut off white stems. Spread evenly on greased baking pan.2. Spread olive oil evenly across asparagus. Sprinkle salt, pepper, garlic powder, and parmesan cheese evenly across.3. Bake in oven for 8-10 minutes.Nutrition Facts (per cup):-Yield 2 cupsCalories-120Carbs-6gPro-6gFat-9g

Chicken Teriyaki (Serves 2 people):


Ingredients:2, 4 oz. chicken breasts2 cups fresh vegetables of choice (used mixed of carrots, snap peas, and broccoli)1/4 cup,  low sodium Teriyaki sauce2 tsp. garlic powdersalt and pepper to tasteBrown rice (1 cup per person)Directions:1. Spray a large Wok or frying pan with non-stick cooking spray.2. Cut each chicken breast into thin strips. Add to frying pan over medium-low heat.3. Sprinkle with garlic powder, salt, and pepper. Toss in pan until chicken is almost fully cooked.4. Add fresh vegetables of choice, stir in with chicken. After 2-3 minutes, drizzle teriyaki sauce over chicken and vegetables. Let cook until vegetables are slightly tender and chicken reaches an internal temperature of 165 degrees.5. Serve over brown rice.Nutrition Facts (per serving, not including rice):-Yield 2 servingsCalories- 300Carbs-25gProtein-40gFat- 5g

Lemon Ranch Chicken (serves 2 people):


Ingredients:2, 4 oz. chicken breasts2 tsp. lemon juice1 tbsp. olive oil2 tbsp. ranch dressing mix1 tsp. garlic powdersalt and pepper to taste1 cup assorted vegetables for salad1 cup brown riceDirections: 1. Pre-heat oven to 350 degrees. Spray a baking sheet with non-stick cooking spray. May use grill if desired.1. In a small bowl, whisk together lemon juice, olive oil, ranch mix, garlic powder, and a dash of salt and pepper.2. With a spoon, spread mixture on each chicken breast evenly.3. Bake chicken in oven at 350 degrees for 30-35 minutes or until reaches internal temperature of 165 degrees.4. Serve with 1 cup brown rice (cook according to directions) and side salad with dressing of choice.Nutrition Facts (per chicken breast, not including rice or vegetable):Calories- 245Carbs-0gProtein- 35gFat- 11g

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