Meals In This Prep
Egg White Veggie Scramble
Lemon Herb Chicken & Asparagus
Baked Cod & Spinach
Greek Yogurt & Rice Cakes
Cod & Cucumber Salad
Chicken & Asparagus
Chicken & Spinach Bowl
Baked Cod & Veggies
Lemon Cod & Asparagus
Chicken & Cucumber Salad
5-Day Meal Plan
Day 1 — Monday
Breakfast: Egg White Veggie Scramble
Lunch: Lemon Herb Chicken & Asparagus
Dinner: Baked Cod & Spinach
Day 2 — Tuesday
Breakfast: Greek Yogurt & Rice Cakes
Lunch: Cod & Cucumber Salad
Dinner: Chicken & Asparagus
Day 3 — Wednesday
Breakfast: Egg White Veggie Scramble
Lunch: Chicken & Spinach Bowl
Dinner: Baked Cod & Veggies
Day 4 — Thursday
Breakfast: Greek Yogurt & Rice Cakes
Lunch: Lemon Cod & Asparagus
Dinner: Chicken & Cucumber Salad
Day 5 — Friday
Breakfast: Egg White Veggie Scramble
Lunch: Chicken & Asparagus
Dinner: Baked Cod & Spinach
Daily Nutrition (Approx.)
Calories
1500
Protein
160g
Carbs
100g
Fat
40g
Fiber
25g
Step-by-Step Instructions
- 1
Season chicken with lemon, herbs. Bake 425°F 22 min.
- 2
Season cod with lemon, garlic. Bake 400°F 12 min.
- 3
Roast asparagus at 425°F 10 min.
- 4
Cook egg whites with spinach in batches.
- 5
Slice cucumbers for salads.
- 6
Portion across 15 containers: lean and clean.
Storage Tips
- Fish best consumed within 3 days
- Egg whites keep 4 days
- Cucumbers stored separately to prevent sogginess
Ingredients
- 2 lbs chicken breast
- 2 lbs cod fillets
- 32 oz liquid egg whites
- 2 bunches asparagus
- 1 lb baby spinach
- 3 cucumbers
- 1 pack rice cakes
- 3 lemons
- 16 oz plain Greek yogurt
- Herbs, garlic, salt, pepper
Equipment Needed
Sheet pan
Steamer
Meal prep containers
Shopping List
- Chicken breast 2 lbs
- Cod fillets 2 lbs
- Egg whites 32 oz
- Asparagus 2 bunches
- Spinach 1 lb
- Cucumber 3
- Rice cakes
- Lemon 3
- Greek yogurt 16 oz
