Winter is here and it brings with it excitement for the holidays, nights by the fire, and weekends in the mountains! It also introduces a host of new temptations that would have you indulge in sugary treats or skip workouts. Indulge in the splendors of the season while sticking to your healthier habits with this hearty winter meal prep menu filled with comfort foods. Instead of digging into cheat meals, you’ll have a fridge full of healthy lunches and dinners ready to heat up.
Your taste buds will be delighted by the fresh approach to seasonal flavors in this meal plan. Love pumpkin? We’ve got you covered with a savory Cauliflower Pumpkin Casserole. Crave holiday spices? Your cravings will be satisfied with Gingerbread Protein Pancakes. Need something that will “stick to your ribs” before you head out into the snow? A bowl of Turkey Chili will fill you up and keep you warm. So, take the comprehensive grocery list below to the the store, and then get busy in the kitchen on meal prep day!
This menu includes a daily Shakeology snack, and follows the simple, color-coded Portion Fix eating plan at the 2,100–2,300 calorie level. Even though the meals and portions are inspired by the 21 Day Fix and 21 Day Fix EXTREME nutrition plans, this guide can be used by people doing other Beachbody fitness programs like CORE DE FORCE, Country Heat, The Master’s Hammer and Chisel, 22 Minute Hard Corps, or anyone wanting to eat healthy at this calorie level. If you’re not already following one of the mentioned programs, use this simple calculation to figure out how many calories you should be eating. Eating at a different calorie level? We have meal prep ideas and step-by-step meal plans for every calorie level.
This winter meal prep plan uses color-coded portion control containers to measure out the amounts of foods you’ll eat each day so you’ll get the right combination of macronutrients and won’t have to count calories. Green is veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, and orange is for seeds and dressings. Each day you get:
- 6 green containers
- 4 purple containers
- 6 red containers
- 4 yellow containers
- 1 blue container
- 1 orange container
- 6 teaspoons
Here is What This Winter Meal Prep Will Look Like When You’re Done:
Breakfast M/W/F: Mushroom, Bacon, and Egg Muffins, Whole Grain Toast with Almond Butter and Orange Slices
Breakfast T/Th: Gingerbread Protein Pancakes with Pears and Almond Butter, Scrambled Eggs, and Turkey Bacon
Shakeology Snack M/T/W/Th/F: Pumpkin Pie Shake
Lunch M/W/F: Turkey Chili served over Quinoa with Mixed Greens
Lunch T/Th: BBQ Chicken Baked Sweet Potatoes with Broccoli and Cauliflower Medley and Orange Slices
Snack M/T/W/Th/F: Apple Nachos
Dinner M/W/F: Baked Chicken with Roasted Green Beans and Cauliflower Pumpkin Casserole
Dinner T/Th: Spiced Apple Pork Chops with Quinoa, Roasted Brussels Sprouts, and Carrots
These are your meals for M/W/F:
These are your meals for T/Th:
M/W/F: 3 Mushroom, Bacon, and Egg Muffins made with 3 eggs, 1 slice turkey bacon, ¼ cup mushrooms, and ¼ cup shallots, served with one orange and a slice of whole-grain toast with 2 teaspoons almond butter (½ green, 1 purple, 1½ red, 1 yellow, 2 tsp.)
T/Th: Gingerbread Protein Pancakes with Pears: 2 pancakes topped with ½ pear and 2 teaspoons almond butter, served with 3 Scrambled Eggs and 2 slices of turkey bacon (½ purple, 2½ reds, 1 yellow, 2 tsp.)
Shakeology and Fruit Snacks
M/T/W/Th/F: ½ cup grapes with a Pumpkin Pie Shake made with ¼ cup water, ¾ cup unsweetened vanilla almond milk, 1 scoop Vanilla Shakeology, ½ cup canned pumpkin puree, 1 teaspoon maple syrup (or raw honey), 1 tablespoon pecans, ½ teaspoon pumpkin pie spice, and 1 cup ice (1 purple, 1 red, ½ yellow, ½ blue)
M/W/F: Turkey Chili with 2 slices turkey bacon (not pictured), 2 cups mixed greens, ½ cup quinoa, and 1 cup pineapple (2½ greens, 1 purple, 1½ red, 2½ yellows)
T/Th: BBQ Chicken Baked Sweet Potatoes topped with 2 tablespoons cheddar cheese, medley of 1½ cups broccoli and 1½ cups cauliflower, and one medium orange (3 green, 1 purple, 1 red, 1½ yellow, ½ blue)
M/T/W/Th/F: Apple Nachos made with 1 apple, 1 tablespoon shredded coconut, 1 tablespoon ground flaxseeds, and 3 teaspoons almond butter (1 purple, 1 orange, 3 tsp.)
T/Th: Spiced Apple Pork Chops with Quinoa and Brussels Sprouts: 6 oz. pork chop, ½ apple, ½ cup quinoa, 1½ cups brussels sprouts and 1½ cups carrots roasted in 1 teaspoon olive oil (3 green, ½ purple, 1½ red, 1 yellow, 1 tsp.)
¾ cup mushrooms
¾ cup shallots (about 2 medium shallots)
1 large onion
1 small red onion
1 medium red bell pepper
1 medium yellow or orange bell pepper
1 bunch parsley
6 cups mixed greens
2 small sweet potatoes
3 cups broccoli florets (or 1 head broccoli)
6 cups cauliflower florets (or 2 heads cauliflower)
6 cups green beans
3 cups brussels sprouts
3 cups chopped carrots (or 3 medium carrots)
5 medium oranges
2½ cups grapes
6 medium apples
3 cups cubed pineapple (or 1 whole pineapple)
19 eggs (or 15 eggs and ½ cup egg whites)
13 slices turkey bacon
1 lb. 93% lean ground turkey
2 lbs. raw chicken breasts
2 6-oz. boneless pork chops (or 12 oz. pork loin)
5 scoops Vanilla Shakeology (or other flavor)
1 scoop vanilla flavor whey protein powder
⅓ cup 2% plain Greek yogurt
36 oz. unsweetened almond milk
¾ cup shredded cheddar cheese
½ cup almond butter (or other nut butter)
¼ cup old-fashioned rolled oats
2 Tbsp. coconut flour (or other flour)
3 cups canned pureed pumpkin
5 Tbsp. pecans
3 slices whole grain bread
1 (28 oz.) can chopped tomatoes
2 (15 oz.) cans kidney beans
¼ cup barbeque sauce
1 cup dry quinoa (or 2½ cups cooked quinoa)
5 Tbsp. unsweetened shredded coconut
5 Tbsp. ground flaxseeds
¼ cup whole wheat panko (or bread crumbs)
ground black pepper
crushed red peppers
pumpkin pie spice (or spice mixture from the Gingerbread Protein Pancakes recipe)
pure maple syrup
nonstick cooking spray
Your step-by-step plan to assemble this Winter Meal Prep:
We used fewer salads and raw foods in this meal plan, opting instead for warm, seasonal foods and roasted meats and vegetables. The menu does involve a bit more cooking, and several rounds of baking in the oven (unless you’ve got two ovens, and then you’re sitting pretty). We recommend cutting all of your vegetables before you begin, then follow this step-by-step guide to cook everything in an organized, efficient way. It’s a little more work, but the deliciously satisfying meals are worth it! Plus, it’ll make a few extra servings that you can freeze for future weeks.
- Start by preheating the oven to 375°F. Line two large baking sheets with parchment paper or aluminum foil. Trim the raw chicken breast of any excess fat and cut them into 9 equal pieces to reduce baking time. Season with salt and pepper, if desired. On one of the baking sheets, arrange the chicken breasts, and on the other, arrange 13 slices of turkey bacon. Place both baking sheets in the oven. Remove the turkey bacon from the oven after 10 to 12 minutes, or when it is crispy and thoroughly cooked, and set aside to cool. Cook the chicken for an additional 10 minutes, or until juices run clear when pierced with a knife and no pinkness remains. Set aside to cool.
- While the chicken and bacon are baking, cook the quinoa. Bring 2 cups of water to a boil. Rinse 1 cup quinoa, then add it to the boiling water. Reduce heat to low and simmer, covered, for 15 minutes or until the quinoa is tender. When done, remove lid and set aside to cool. Quinoa can also be prepared in a rice cooker.
- Next, make the Mushroom, Bacon, and Egg Muffins. Chop ¾ cup mushrooms and ¾ cup shallots. Place them in a nonstick skillet sprayed with nonstick cooking spray and cook over medium heat, stirring frequently. Remove from heat when the shallots are translucent and the mushrooms have softened (about 5 minutes). Roughly chop 3 slices of turkey bacon. Crack 9 eggs into a large bowl. Add the shallot mixture and turkey bacon to the eggs and whisk to combine. Coat the cups of a 12-cup muffin with nonstick spray. Ladle the egg mixture into nine of the muffin cups and place in preheated 375°F oven for 12 to 15 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Allow to cool, then divide muffins among three containers (three muffins in each container) to refrigerate. Serve with a slice of whole grain toast topped with 2 teaspoons of almond butter and an orange. (If you would like to make 12 muffin cups and freeze three for a future week, add 3 eggs, ¼ cup mushrooms, ¼ cup shallots, and one slice of turkey bacon.)
- Increase the oven temperature to 425°F and begin to prep the Spiced Apple Pork Chops. Line two large baking sheets with parchment paper or aluminum foil. Rinse 3 carrots and 3 cups Brussels sprouts, and chop into 1-inch thick slices; arrange veggies on one of the baking sheets and drizzle with 2 teaspoons olive oil. Core and slice one apple. Arrange pork chops on the other baking sheet and season with salt and pepper; top with apple slices and sprinkle with cinnamon if desired. Place both baking sheets in the oven for 15 to 20 minutes or until the pork has reached an internal temperature of 145°F. Remove the pork from the oven and set aside to cool. Stir the veggies, then continue to roast for an additional 15 to 20 minutes or until tender to your liking. When the veggies are done, remove them from the oven, divide them between two large food storage containers, adding ½ cup cooked quinoa and one pork chop to each.
- While the Spiced Apple Pork Chops and Roasted Veggies are baking, prepare the broccoli and half of the cauliflower for steaming (these can also be roasted, if preferred). If you purchased whole heads, chop them into bite-sized florets. Place 3 cups broccoli in one microwave-safe bowl and 3 cups cauliflower in another microwave-safe bowl. Add 3 tablespoons of water to each bowl and cover with lids. Microwave each veggie separately on high for 3 to 4 minutes or until tender. If you prefer, vegetables can be cooked in a pot with a steamer basket on the stovetop. Combine the cauliflower and broccoli and then divide into two large storage containers to be served with the BBQ Chicken Baked Sweet Potatoes.
- Make the Cauliflower Pumpkin Casserole. You can steam the cauliflower for this casserole as described above, or roast it. To roast, arrange remaining cauliflower florets (about 3 cups) on a baking sheet coated with nonstick cooking spray. Bake until golden brown and softened, about 25 minutes (baking the casserole will continue to cook the cauliflower, so to save time, you can remove the it from the oven sooner when tender crisp). Bring ¾ cup almond milk to a boil in a medium saucepan, stirring frequently. Reduce heat to medium-low and add ⅓ cup shredded cheddar cheese, ½ cup pumpkin puree, and 1 teaspoon Dijon mustard. Cook for additional 3 to 4 minutes or until well blended. Add cooked cauliflower and season with salt and pepper, if desired. Pour cauliflower mixture into 8-inch by 8-inch casserole dish that has been lightly coated with nonstick spray. Top with ¼ cup whole wheat panko bread crumbs and bake at 425°F for 18 to 20 minutes. Set aside to cool and divide into six portions. Reserve three portions for this week, and place the other three portions into freezer-safe containers for a future week.
- While the Cauliflower Pumpkin Casserole bakes, make the green beans. Line a baking sheet with parchment paper or aluminum foil. Rinse 6 cups of green beans and trim the stems. Spread them on the baking sheet, drizzle with olive oil, and season with salt and pepper, if desired. Place in preheated oven along with the Cauliflower Pumpkin Casserole and bake for 12 to 15 minutes, or until lightly caramelized and crisp. Set aside to cool, then divide into three portions. In three large storage containers, place 8 ounces of cooked chicken breast, one portion of the Cauliflower Pumpkin Casserole, and ⅓ of the roasted green beans.
- Next, prep the Turkey Chili. Chop one large onion, one medium red bell pepper, and one medium yellow bell pepper. Heat 1 teaspoon olive oil in a large saucepan over medium-high heat. Add chopped veggies to saucepan and cook until onion is translucent and peppers are soft (about 5 minutes). Add 1 pound ground turkey and cook until browned. Drain and rinse two cans of kidney beans. Add kidney beans, 28 ounces canned tomatoes, 1 teaspoon chili powder, ½ teaspoon salt, and crushed red pepper to taste to the ground turkey mixture. Cook for an additional 10 to 15 minutes. Set aside to cool. Divide mixture evenly into six storage containers; placing three servings in the freezer for a future week. Sprinkle with chopped parsley just before serving. In three separate containers, add ½ cup cooked quinoa, 2 cups mixed greens, and 2 slices of turkey bacon (or add the turkey bacon to the chili). Serve with one serving of the turkey chili and 1 cup pineapple (if pineapple was purchased whole, remove the skin and cut into chunks).
- Make the Gingerbread Protein Pancakes. Start by combining cinnamon, ginger, cloves, and nutmeg in a small bowl to make a spice mix. Mix well and set aside. In a medium mixing bowl, combine 1 scoop protein powder, ⅓ cup Greek yogurt, 4 large (or ½ cup) egg whites, ¼ cup old-fashioned rolled oats, 2 tablespoons coconut flour (or other flour), 1 teaspoon of the spice mix, ½ teaspoon baking powder, and 2 teaspoons molasses; mix until all ingredients are wet. Heat a large nonstick skillet lightly coated with spray over medium heat. Working in batches as needed, ladle batter onto skillet ¼ cup at a time to form six pancakes. Cook for 2 to 3 minutes, or until bubbles form on top. Flip and cook for an additional 1 to 2 minutes, or until golden brown and cooked through. Repeat until all batter is used. Set pancakes aside to cool.
- In a separate mixing bowl, crack six eggs and and whisk. Coat the same skillet that was used to cook the pancakes with additional nonstick cooking spray and place over medium-low heat. Add the scrambled eggs, season with salt and pepper, and stir frequently for about 3 to 5 minutes until eggs are just set (they will cook more when you reheat them). Remove from heat. Divide the scrambled eggs between two food storage containers. To each container add two pancakes and two slices of turkey bacon, then place in refrigerator. Serve each breakfast by topping pancakes with 2 teaspoons almond butter and ½ of a pear, diced. Place the remaining two pancakes in a freezer-safe bag and freeze for a future week.
- Next, prepare the BBQ Chicken Baked Sweet Potatoes. Rinse and scrub each potato, then pierce them multiple times with a fork. Microwave on high for 8 to 10 minutes or until tender, turning the potatoes once (or place on a baking sheet in the oven for about 40 minutes, or until soft). While the potatoes are in the microwave, shred 12 ounces of the cooked chicken breasts and mix with ¼ cup barbecue sauce. When the potatoes are done, slice them in half and top each with ½ of the chicken mixture, 2 tablespoons of shredded cheddar cheese, 1 tablespoon diced red onion, and chopped parsley. Add each potato to the large storage containers with the steamed cauliflower and broccoli and place in refrigerator when cool. Serve with an orange.
- If you choose to prep the Pumpkin Pie Shake ingredients, you can pre-portion ½ cup pumpkin puree ¼ cup water, ¾ cup almond milk, 1 teaspoon maple syrup, and ½ pumpkin pie spice (or reserved spice mixture from the pancakes), into each of five containers, and place in the refrigerator. To make the shake each morning, add this mixture to a blender with 1 scoop Vanilla Shakeology, 1 tablespoon chopped pecans, and 1 cup ice. Serve with ½ cup of washed grapes.
- Prep the Apple Nachos by washing the five apples. Apples can be cored and sliced in advance, but will need to be spritzed with lemon juice to prevent browning. Otherwise, core and slice one apple each day just before eating. Drizzle 3 teaspoons almond butter over apple slices and sprinkle with 1 tablespoon shredded coconut and 1 tablespoon ground flaxseeds.
December 9, 2016 | BY: Beachbody