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You printed the grocery list, used the recipes, and now it’s time to put your prepared food in containers, but you’re unsure of what combinations to use for a tasty meal. GRWL is sharing some of our favorite combinations for snacks and meals to use as a guide.  Of course, the better you become at meal prep, the more opinions you’ll have of what combinations are your favorites. Until then, use these to help get you started.


Breakfast Combinations:

-Egg or quiche muffins, fresh fruit, whole-wheat waffle

-Sliced hard-boiled eggs layered on whole grain or sprouted grain toast, topped with sliced avocado (sprinkle with hot sauce if you like it spicy)

-Scrambled eggs sprinkled with 1oz-shredded cheese, fresh fruit, choose one of the following: whole-wheat waffle, sprouted grain toast, or whole-grain English muffin

-Breakfast Burrito: whole-wheat tortilla toasted lightly in pan, scrambled eggs, turkey bacon, hot sauce

-Greek yogurt sprinkled with cinnamon, topped with fresh berries, and slivered almonds (add whole wheat waffle or homemade low-sugar granola)

-Steel-cut Oatmeal sprinkled with cinnamon and stevia, topped with blueberries, Canadian bacon

-Toasted whole-wheat English muffin, spread with mashed avocado (1/4 of avocado), topped with scrambled eggs or 1 hard fried egg, sprinkle with sea-salt


Lunch/Dinner Combinations:

-Ground Turkey with onions and peppers, quinoa or brown rice, zucchini/squash stir-fry

-Tacos: whole-wheat tortilla (or lettuce if replacing carbs) topped with shredded chicken, lettuce, diced tomatoes, diced avocado, and shredded cheese. Add brown rice to make a burrito.

-Baked chicken, brown rice, stir-fry okra

-Thai chicken lettuce wraps, brown rice, stir-fry mixed veggies

-Shrimp and Avocado salad with quinoa

-Steak, mashed sweet potatoes, roasted broccoli

-Greek Summer Salad, baked chicken, quinoa

-Baked Wild Sockeye Salmon, bok choy, quinoa or wild rice

-Turkey burgers (side of mustard), Brussels sprouts, brown rice

-Steak, garlic spinach, sweet potato

-Brown rice or mashed cauliflower topped with steak cubes, stir-fry of onion, mushrooms, and peppers

-Wild Sockeye Salmon, fresh asparagus with slivered almonds, wild rice

-Whole-grain pasta or spaghetti squash, topped with organic marinara sauce heated with ground turkey

-Baked Chicken, garlic butter broccoli, corn on the cob

-Tuna and Brown Rice Bowl




-Sliced cucumber, drizzle with olive oil, sprinkle with lemon juice, chile powder, and salt & pepper

-Fresh green beans, broccoli, sliced peppers, carrots, cucumbers, cauliflower, radishes, or celery with hummus

-Olive and feta cheese skewers (5 toothpicks with 1 olive and 1 small cube of feta)

-Deviled eggs (use mashed avocado in place of mayo in recipe)

-Apple slices with almond or peanut butter

-Cottage cheese, diced cucumber, red pepper, with salt & pepper

-Cottage cheese, strawberries or apple, and cinnamon

-Cottage cheese with fresh pineapple or mango

-10 almonds, walnut halves, cashews – raw

-Roasted edamame

-Kale chips



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