1 In Nutrition

Meal Prep + Shopping List

When I recently hosted a giveaway and asked for your ideas to write blog posts there was one recurring theme: meal prep and nutrition for runners.  I have to admit, I don’t think that I have this whole nutrition thing figured out but I can tell you about the basics.  Today, I’m going to share with you what a week of meals looks like for us.  As a bonus, I’m throwing in a shopping list incase you want to make this food as well.

Two disclaimers.  First, I am not a nutritionist or a registered dietician.  If you have specific questions or needs, please turn to a qualified professional.  Second, I am a little bit boring with meal prep because let’s face it…when you eat the same thing every day, you can minimize your meal prep.

The following list will give you 5 days of food for 2 people including breakfast, lunch, dinner, and 2 snacks.  You will have some breakfast leftovers for the weekend too!


M, W, F: 1 link of sweet apple maple sausage with 2 scrambled eggs.  I top my scrambled eggs with everything but the bagel seasoning. (Optional: 1 whole wheat English Muffin for extra calories or carbs if needed)

T, Th: 1 cup of greek yogurt with 1.25 cups of kashi go lean

*You will have extra eggs and sausage for breakfast on Saturday and Sunday.  To make your weekend breakfast special, I like to serve this with asparagus spears wrapped in prosciutto and baked.  Wrap 3 spears with 1 slice of prosciutto and bake for 10-12 minutes @ 350 degrees 


Mix and match your snacks.  To prep, cut celery stalks and portion baby carrots and celery in zip lock bags.  I have 1 snack in the morning and 1 snack in the afternoon.

Option 1: trail mix + apple

Option 2: trail mix + carrots and celery sticks

Option 3: your favorite bar

Some of my favorite bars are: Rx Bars, Lara Bars, Nugo Bars and Lenny and Larry Cookies.  At TJ’s the 200 calorie Lenny and Larry Cookies are only $.98!  It’s a steal….and they are so tasty!


Lunch & Dinner:

Prepare the Turkey Skillet and the Savory Chicken Casserole recipes according to direction.  *Double each recipe to prepare for 2 people.

*Easy prep notes: Cook your chicken in the crock pot and roast your butternut squash in the oven (375 degrees for 45-50 minutes) to leave room on your stove top to cook the turkey skillet at the same time!  You can also cut and portion your carrots and celery sticks while you’re waiting for the chicken to cook so that you are ready for the week.

*When I prep a double batch of savory chicken casserole, I put the whole can of thick coconut cream in the mixture.

Portion in to containers for lunches and dinners.

On the two evenings that you do not have prepared meals, you will cook the turkey burgers, steam the broccoli and cook the potatoes. 

  • If you are using a steamer basket for the broccoli, put a pot of water on the stove and heat to a soft boil.
  • Start with the potatoes.  Wash them and poke holes in the skin.  Microwave for about 5 minutes (depending on size).  Cut in half.  Heat a pan with your choice of oil/butter and sautee cut side down.  Once the potatoes are golden brown they are ready to serve.  Top with your favorite seasoning (seasoning salt, everything but the bagel seasoning, chili powder, or garlic powder)
  • Once the potatoes are in the microwave you can start to cook the turkey burgers on the stove top.  I like to do this in a grill pan.  
  • When the water comes to a boil, drop the broccoli in the steamer basket.  When it is cooked, divide in half and store half of the broccoli for your second dinner.

meal prep list

Let me know what you think!  Would you like to see more of these guides?

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1 Comment

  • Reply
    Kimberly G
    October 19, 2017 at 10:05 pm

    Thanks so much for the ideas!

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