7-Day Meal Prep For Life Long Maintenance

Meal prepping has become the norm in today’s society because it saves money, time and effort. However a lot of people can be stuck on establishing what their meal prep is and that’s where we come in! Below we have a full 7-day meal prep plan just for you! You’re welcome you beautiful people. 

*Please refer to the Thinco Program Guide for the full Phase 2 and Phase 3 plan.

Day 1

Breakfast: ¾ cup granola, 1 banana and 1 cup of almond milk. 

Snack: 2 celery sticks and 1-tablespoon peanut butter

Lunch: tuna salad with 1 tin of tuna in spring water, 2 cups spinach, ¼ cup red onion, ¼ cup fat free feta, ¼ cup cucumber, ½ quinoa, salt and pepper. 

Snack: handful of almonds

Dinner: 100g chicken breast, ½ cup roasted sweet potatoes, 1 cup roasted Brussels sprouts and 1 tablespoon of olive (to cook with) 

Day 2

Breakfast: egg white omelet – 2 egg whites, 1 tablespoon cut fat free ham, 1 tablespoon red onion, 1 tablespoon red capsicum, 1 tablespoon fat free feta, 2 tablespoons almond milk, salt and pepper. 

Snack: boiled egg with salt and pepper

Lunch: Lemon chicken – 100g chicken breast roasted with salt, pepper and fresh lemon, served with 1-cup asparagus spears grilled. 

Snack: tin of tuna in spring water

Dinner: Beef stir fry – 100g beef strips, 1 cup broccoli, 1 cup snow peas, 1 cup grated carrot, 1 cup capsicum + soy sauce to taste. 

Day 3

Breakfast: ½ cup coconut yoghurt and ¼ cup frozen raspberries

Snack: 1 apple sliced, 1-tablespoon peanut butter

Lunch: Mexican bowl – 100g lean beef mince with taco seasoning, 2 cups romaine lettuce chopped, ¼ cup red onion, ¼ cup red capsicum, 2 tablespoons black beans, and 1-teaspoon light sour cream

Snack: handful of almonds

Dinner: 100g salmon roasted with Brussels sprouts, broccoli and cauliflower (1/2cup each) 

Day 4

Breakfast: smoothie – 1 cup frozen berries, ½ banana, handful spinach and 1 cup almond milk. 

Snack: tin of tuna in spring water 

Lunch: vegetable and hummus wrap – 1-multigrain wrap, spinach, carrot, capsicum, cucumber, red onion, sauerkraut and hummus spread. (Portions to fit size of wrap) 

Snack: 1 boiled egg with salt and pepper

Dinner: turkey chilli

Day 5

Breakfast: green smoothie – ½ banana, 1/2 cup frozen mango, 1 cup kale, ½ cup plain, low-fat Greek yogurt, ½ small avocado and ½ cup nonfat milk

Snack: 2 celery sticks and 1-tablespoon peanut butter

Lunch: tuna salad with 1 tin of tuna in spring water, 2 cups spinach, ¼ cup red onion, ¼ cup fat free feta, ¼ cup cucumber, ½ quinoa, salt and pepper.

Snack: 2 boiled eggs with salt and pepper

Dinner: Jambalaya – ¾ cup cooked brown rice, ½ cup corn, 2 cups turkey sausage, 1/3 cup salsa, ¼ black beans + serve with 3 cups sautéed spinach.

Day 6

Breakfast: overnight oats – with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup non fat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)

Snack: handful almonds

Lunch: 100g grilled chicken breast, ½ cup cooked quinoa, 1 cup cherry tomatoes and chopped cucumber, 2 tablespoons fat free feta and 1 tablespoon vinaigrette

Snack: 2 brown rice cakes with fat free cream cheese

Dinner: 100g mahi-mahi, 1 cup steamed carrots, 1 cup broccoli and 2 tablespoons teriyaki sauce and 1 teaspoon of sesame seeds

Day 7

Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs and hot sauce

Snack: 1 cup of blueberries and ½ cup almonds

Lunch: tin of tuna in spring water, ¼ avocado, 1 whole-wheat tortilla, 1 cup mixed greens

Snack: 1 cup broccoli and cauliflower and 2 tablespoons tzatziki

Dinner: 100g lean steak, 1 cup roasted sweet potatoes, 1 cup roasted Brussels sprouts and 1 tablespoon olive oil