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Meal Prep Week 1 Let’s Get It Started

Time to do the shopping for the first week of our transformation.  The goal is to have a balanced meal of a protein and healthy carbohydrate.  Wish me luck, and join me if you can.  Remember to leave comments and feel free to share with your friends.

For Breakfast this week we will have:

Banana pancakes with fresh blueberries and bacon

For snacks during the day we will have:

Almond butter and celery, or apple, or raw almonds and blueberries

For lunches and dinners for the week I selected:

Moroccan Chicken with couscous and sautéed kale

Moroccan chicken with couscous

Baby Spinach Salad


The pancake recipe is very simple, 1 banana 2 eggs a splash of vanilla  a tablespoon of coconut flour and a dash of nutmeg.

Turkey Meatloaf
A healthier alternative to meatloaf, that is delicious and moist
Cuisine: American
Recipe type: Entree
Serves: 8
Prep time: 
Cook time: 
Total time: 
  • 8 ounce container of portobello mushrooms
  • 1 finely chopped onion
  • 1 diced green bell peppers
  • 3 cloves minced garlic
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon Worcestershire sauce
  • 8 tablespoons ketchup
  • 1 cup panko bread crumbs
  • ⅓ cup milk
  • 2 eggs
  • 1½ pounds of ground turkey (3/4 pound breast, ¾ lean 92%)
  1. Set the oven at 400 deg F
  2. Finely dice the mushrooms
  3. Cook bell peppers and onions in oil
  4. Add mushrooms to the peppers and onions cook the water out
  5. Mix mushrooms 4 tablespoons of ketchup and Worcestershire sauce
  6. soak the bread crumbs in milk
  7. Add beaten eggs to the bread crumbs and cooled mushroom mix
  8. Add the mixture to the turkey and add salt and pepper
  9. Form a loaf on a sheet pan (don't use a loaf pan, this a very moist meatloaf)
  10. Top with remaining ketchup

Moroccan Chicken (I pulled a great recipe that is healthy and delicious back from the past)

Spinach Salad

This salad is one of my favorite meals and so simple.  Each salad includes:

2-3 cups of baby spinach and garnished with cherry tomatoes, cucumbers, a avocado, boiled egg and 2 strips of bacon dressed with Ken’s Olive Oil Vinaigrette


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