Meals In This Prep
Oatmeal & Banana
Baked Fish & Sweet Potato
Fish & Asparagus
Egg White Scramble
Fish & Rice
Sweet Potato & Spinach Bowl
5-Day Meal Plan
Day 1 — Monday
Breakfast: Oatmeal & Banana
Lunch: Baked Fish & Sweet Potato
Dinner: Fish & Asparagus
Day 2 — Tuesday
Breakfast: Egg White Scramble
Lunch: Fish & Rice
Dinner: Sweet Potato & Spinach Bowl
Day 3 — Wednesday
Breakfast: Oatmeal & Banana
Lunch: Baked Fish & Sweet Potato
Dinner: Fish & Asparagus
Day 4 — Thursday
Breakfast: Egg White Scramble
Lunch: Fish & Rice
Dinner: Sweet Potato & Spinach Bowl
Day 5 — Friday
Breakfast: Oatmeal & Banana
Lunch: Baked Fish & Sweet Potato
Dinner: Fish & Asparagus
Daily Nutrition (Approx.)
Calories
1500
Protein
110g
Carbs
190g
Fat
25g
Fiber
25g
Step-by-Step Instructions
- 1
Season fish with lemon and herbs. Bake 400°F 12 min.
- 2
Roast sweet potatoes at 400°F 25 min.
- 3
Roast asparagus at 425°F 10 min.
- 4
Cook brown rice.
- 5
Portion across containers.
Storage Tips
- Fish within 3 days
- Sweet potatoes keep 5 days
- Asparagus reheats well in oven
Ingredients
- 3 lbs white fish
- 4 sweet potatoes
- 3 bunches asparagus
- 4 lemons
- 3 cups brown rice
- 1 lb spinach
- Herbs, garlic, pepper
Equipment Needed
Sheet pan
Pot
Meal prep containers
Shopping List
- Cod/tilapia 3 lbs
- Sweet potatoes 4
- Asparagus 3 bunches
- Lemon 4
- Brown rice 3 cups
- Spinach 1 lb
