Meal Prep Recipes + Ideas

You can easily make this 1850 meal plan: 1700, 1600, 1500, etc. meal plan by following the suggestions at the bottom of this post.

Breakfast: Cottage Cheese Casserole (287 calories)

Lunch: Chickudo. This is literally one of my favourite things to eat, ever. It’s ground chicken with potatoes, peas, carrots and bell peppers. (300)

Dinner: Chicken curry with bone broth + 130 grams cooked brown rice and a small amount of fresh greens. (470 calories)

Snack 1: 35 grams Oats, 1 tsp. hemp heart, 1 tsp. chia seeds, 1 tsp. shredded coconut (unsweetened) (200 calories)

Snack 2: 5 gooseberries, 1/2 cup mixed berries (raspberries, blueberries, blackberries), 1 kiwi, 150 grams 2% greek yogurt. I mix in the Vital Proteins collagen peptides into the 2% Greek yogurt and topped with 1/2 cup cornflakes (300 calories)

Snack 3: 20 hazelnuts (175 calories)

Snack 4: 1 scoop Protein shake mixed with water (120 calories)

Total calories: ~1850


If 1850 calories is too high, you can adjust the calories by using some of these suggestions:

Make this a 1700 calorie meal plan by removing ONE of the following:

  • Remove the protein shake
  • Remove 1/2 a scoop protein powder and 10 hazelnuts
  • remove the protein shake and the kiwi
  • remove the protein shake and the 1/2 cup of mixed berries

Make this a 1600 calorie meal plan by removing ONE of the following:

  • remove Snack 1 and the kiwi
  • remove the hazelnuts and cornflakes
  • remove breakfast and add a couple hazelnuts

Make this a 1500 calorie meal plan by removing ONE of the following:

  • remove snack 3, snack 4 and the kiwi
  • remove snack 3, snack 4 and the cornflakes
  • remove breakfast and the kiwi
  • remove the breakfast and the cornflakes
  • remove snack 1, snack 4 and a couple hazelnuts

Snack substitutions:

Swap the hazelnuts for 1 oz. of almonds.

Swap the fresh berries for frozen, also super delicious and generally cheaper.

Swap the collagen for 1/3 scoop of protein powder. Mixing protein powder into yogurt can make a delicious chocolate treat or…whatever flavor protein you have.

Swap the protein shake with your favourite protein bar.

Remove all the berries and kiwis and add in an apple/banana or orange.

Swap the fresh nuts for a nut butter. You can top an apple/banana with nut butter or mix it into your yogurt!

Comments 3

  1. Can’t wait to try the casserole! So far everything I’ve made has been a hit with me and my 9 year old daughter! Thank you so much for everything, you’re recipes, tips and pointers have helped me so much in getting out if my rut

  2. Post

    Thank you so much! That is so wonderful to hear! You can try difference sauces with the casserole too! Sometimes I eat it plain. Sometimes with hot sauce, sweet chili sauce or even a balsamic creama! =)

  3. Nikki I’m loving your receipes, do you have them all with your meal prep ideas in a book?

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