🥬 Produce
- Spinach
- Mixed greens / romaine
- Broccoli
- Zucchini
- Bell peppers
- Cabbage or coleslaw mix
- Carrots
- Celery
- Cucumber
- Cherry tomatoes
- Sweet potatoes
- Baby potatoes
- Red onion
- Yellow onion
- Garlic
- Fresh ginger
- Avocados
- Lemons
- Limes
- Bananas
- Frozen raspberries
- Frozen mango
- Mixed berries
- Fresh herbs (cilantro, parsley)
🍗 Protein
- Chicken breasts or thighs
- Lean ground turkey
- Lean ground beef
- Salmon
- Cod
- Shrimp
- Chicken sausage (gluten-free)
- Protein powder
- Bone broth
🥫 Pantry
- Olive oil
- Coconut milk (light canned or carton)
- Tahini
- Almond flour
- Sliced almonds
- Hemp hearts
- Ground flaxseed
- Chia seeds
- Pumpkin seeds
- Psyllium husk
- Cacao powder
- Cacao nibs or dairy-free dark chocolate chips
- Gluten-free rolled oats
- Quinoa
- Chickpeas
- White beans
- Black beans or lentils
- Coconut aminos or gluten-free tamari
- Honey
- Salsa
🌿 Herbs & Spices
- Sea salt
- Black pepper
- Cinnamon
- Garlic powder
- Onion powder
- Chili powder
- Paprika
- Cumin
- Curry powder
- Turmeric
- Italian seasoning
- Oregano
Guide #1 — 60-Minute Protein + Veggie Prep
Prep once:
- Roast 2 trays of mixed vegetables
- Roast several sweet potatoes
- Cook a large batch of quinoa
- Grill or cook chicken breasts
- Brown ground turkey or beef with simple seasoning
- Wash and chop raw veg for snacks and salads
Why it helps: easy mix-and-match meals all week, and far less cooking on busy days.
Guide #2 — Smoothie & Snack Prep
Prep once:
- Portion smoothie ingredients into freezer bags
- Wash and prep berries and greens
- Bake the Tahini Cacao Cookies
- Portion nuts, seeds, and trail mix into grab-and-go containers
- Prep hummus, chopped veg, or guacamole cups
Why it helps: balanced snacks ready to grab means fewer convenience-food detours.