Hi!! I’m so excited to share this with you in hopes this will help you with your weekly meal preps. This first newsletter is free but I will breakdown what you’ll receive in the free vs paid version below.
As you may already know, I love meal prepping. It has helped me stay fueled through busy weeks and create less stress around “what’s for breakfast?” or “how can I make something quick for lunch!?” In these weekly newsletters (I’m thinking I will drop them every Thursday so you can plan for your weekend grocery shop and prep!), I will share about 3-4 recipes that you can prep to start the week off with as well as ideas in using those recipes or ingredients for the rest of your meals.
In what I like to call my Balanced Meal Prep, I structure it by something easy for breakfast, a pre-made salad for lunch, a bite or bar for a quick snack or pre-workout snack, wash and store of fruits and veggies, and anything else that I can make ahead of time that will help for future meals that week. A lot of that will be a sauce, pickled onions, batch of crockpot protein, etc.
You will receive an outline of the meal prep that you can follow exactly!! It’s not meant to take hours, but is meant to set you up for success during the week! While this obviously won’t cover all of your meals, it will help. When you set aside time to prep, I promise you will thank yourself later on.
SOOOO…let’s plan out the first week!
Here’s what we will be making:
Copycat Starbucks Egg White Turkey Bacon Breakfast Sandwiches
Cranberry Tuna Salad
Protein Snack Bites
Wash berries
Wash and store celery
For future newsletters, you will receive the following below with full list of recipes + grocery list, weekly top 5 when upgrading to paid!
What you’ll receive as a free subscriber:
Weekly catch up + chats!
List of my weekly meal prep plan
Here’s what you can expect to receive as a paid subscriber:
Weekly meal prep plan recaps with full recipes written out— generally you see the roundups on Instagram with the video and I will include links through stories. This way, everything is all in one place!
1 NEW meal prep friendly recipe each week— this is a recipe that you will NOT see on the blog. So excited to share more meal prep friendly recipes with you!!
Meal Prep Grocery list—y’all are always asking about grocery lists so I’ve got you covered with the newsletter! This will only include a grocery list for the meal prep so you’ll want to add to it for your weekly dinner plan of course!
My weekly top 5—a random assortment of five of my favorite things! Beauty, Health, Wellness, Food—you name it.
Subscriber only chat & comments—chat amongst other subscribers and get inspiration on what others are making and loving. You can ask me questions about recipes, discuss with others, share feedback and just chat with the OBL community!
Be the first to know everything!!! —you’ll hear it here first!
Copycat Starbucks Turkey Bacon Egg White Breakfast Sandwiches
What you need:
6 english muffins
6 pieces turkey bacon
3 pieces white cheddar cheese
1.5 cups egg whites
1/2 tsp sea salt
1/4 tsp black pepper
Avocado Oil Spray
How to make:
Preheat oven to 350 degrees.
Start by mixing together your egg whites, sea salt and black pepper.
Lightly spray your silicone egg mold with avocado oil spray.
Pour eggs into silicone mold to fill. Best to use a measuring cup when doing this.
Cook turkey bacon according to package.
Bake eggs for 22-25 minutes in the oven.
Toast english muffins.
Assemble muffins with turkey bacon, egg white and white cheddar cheese.
Let cool before wrapping in plastic wrap.
Store in the freezer and pull out to place in fridge the night before you want one.
In the morning, reheat by removing plastic, wrapping in paper towel and reheating in microwave for 50 seconds.
I use this silicone egg mold and recommend it for making these sandwiches!
Storage tips:
Wrap in plastic wrap once completely cooled!!
I store mine in a large reusable bag in the freezer.
The night before you want one, pull out of freezer and place in fridge.
In the morning, wrap in paper towel and reheat for 50 seconds
Protein Snack Bites
What you need:
1.5 cups rolled oats
1/3 cup honey
1/3 cup vanilla protein powder
1/3 cup creamy peanut butter
1/4 cup mini chocolate chips
2 tbsp chia seeds
2 tbsp ground flaxseeds
1 tsp cinnamon
1/4 tsp sea salt
How to make:
In a large bowl, combine all ingredients.
Mix together to combine.
Place mixture in the fridge for 20 minutes or so.
Roll into bites and store.
Enjoy!
Tips:
If you want to make these into a trail mix bite, switch out the mini chocolate chips for chocolate candies, peanut butter for almond butter and add 1/4 cup shredded coconut
If you want a dried fruit version, switch the chocolate chips for unsweetened cranberries.
Store these in the fridge for the week or up to three months in the freezer!
NEW Recipe: Cranberry Tuna Salad
What you need:
2 cans tuna
1/4 cup + 1 tbsp avocado oil mayo
2 tbsp plain greek yogurt
1/4 cup unsweetened cranberries, finely chopped
1/4 cup green onion
1/4 cup celery, finely chopped
1 tsp dijon mustard
1 tsp apple cider vinegar
1/2 tsp dried dill
1/2 tsp garlic powder
1/4 tsp sea salt
dash of black pepper
How to make:
Start by chopping your celery, green onion and cranberries.
In a large bowl, mix together canned tuna, celery, green onion and cranberries.
In a small bowl, mix together mayo, plain greek yogurt, apple cider vinegar, dijon, dried dill, garlic powder, salt and pepper.
Add dressing to tuna and mix to combine.
Enjoy!
To serve:
I like to enjoy mine on toast or serve with crackers for a quick and easy meal!
My tips and tricks for washing your fruits and veggies
Washing and storing your fruits and veggies is so helpful for making them last!
I like to use a cap full of Branch Basics concentrate which also doubles as a great non-toxic household cleaner as well. I let it soak for 10 minutes, rinse and then completely drying before storing in containers. I like using these for fruits!
I’ve also seen doing 1 tsp of baking soda for every 2 cups of water and letting it soak for up to 15 minutes.
For the full grocery list from the recipes shared above, click below to download!
This weeks top five things:
Merit Beauty: I recently started using Merit makeup and I’m obsessed!! It all feels so good on my skin and gives a very “natural” look that I love. If you can’t decide what you want to try first, the tinted lip oil is a MUST.
Silicone Egg Mold: I think this is my most asked about product and with good reason! This egg mold is the perfect thing to use when making your at home breakfast sandwiches.
Transform Podcast: I’ve been going on long walks and listening to a lot of episodes from this podcast. Highly recommend if you’re looking for a good new listen.
Gola sneakers: Spring is around the corner and I was in need of some new casual sneakers to wear with everything! I got these and I looove them!!
Free People Shortalls: I will be living in these for the foreseeable future. I have in two colors and it’s taking everything in me to not buy more haha they are perfect for the warmer weather!
I hope you have a great weekend & happy meal prepping!! xoxo
The tuna salad is delicious! I will be making this again. Thank you.