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My Work Week Meal Prep (Easy Meals + Walmart Pickup List)
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items This is what I eat during my work week on night shift—simple meals + a protein shake each shift. I rotate these meals and use leftovers to keep groceries easy and low effort. All from Walmart for quick pickup or delivery.
Sections
7
Protein Pasta Salad (easy + high protein)
Chicken Queso Bowls (quick + filling)
Chicken Alfredo
Lemon Chicken Orzo
Low Effort Swaps
Daily Protein Shakes
Protein Pasta Salad (easy + high protein)
Vegetarian Friendly! Chicken (optional), Protein Pasta, Cucumbers, Tomatoes, Avocado, Feta, Greek Yogurt, Salt, Pepper, Dried Dill, Onion powder, Garlic powder, Olive Oil, and Red wine vinegar
Mix the fresh chopped veggies, feta, dill, onion/garlic powder, salt, and pepper together in a large storage container, add a spoon full of greek yogurt, and mix. Then add the protein pasta after it has been rinsed in cold water to help cool it off.
As for the chicken, I usually toss it in greek yogurt and dried dill and then air fry it before letting it cool, cutting it into bite sized pieces, and adding it to the pasta salad.
Lastly, I add a healthy dose of Olive oil and Red wine vinegar and shake it before leaving it in the fridge for a few hours. I make this nightly for work, but you can prep it in a large batch if you don't have time for that.
Absolutely obsessed with this pasta!! It has the texture of normal pasta but is so much higher in protein and fiber! I've tried every type of protein pasta and this doesn't have a weird after taste or texture like the others do.
Brami Radiatori High Protein Pasta, Made in Italy, 21g Protein, High Fiber, Durum Wheat Plus Lupini Beans, Bronze Cut Shelf-Stable Noodles, 12 oz Box
Love these little crisp cucumbers. Perfect for making one serving or a whole meal prep batch.
Fresh Mini Cucumbers, 16 oz
You can use cherry or grape tomatoes, either one goes really well with this pasta salad.
Fresh Glorys Cherry Tomatoes, 10 oz Package - Walmart.com
Feel free to add as many avocados as you like! I usually add one per serving because I love their creamy texture, but that's completely up to you.
Fresh Hass Avocados, Each
Sprinkle as much feta as your heart desires. You can't use too much.
President Crumbled Feta Cheese, 6 oz (Refrigerated)
I've been using this red wine vinegar because it comes in a glass bottle and I've been trying to avoid plastic whenever possible. I also appreciate that it doesn't have artificial coloring added.
Colavita Red Wine Vinegar, 17 Fluid Ounce Imported from Italy
Dill is one of my favorite seasonings and I think its the perfect addition to this pasta salad.
Great Value Organic Dill Weed, 0.6 oz
This is my favorite greek yogurt because I love how thick it is. The brand and consistency really doesn't make a difference in the recipe though. I just use one heaping spoonful per serving of pasta salad.
FAGE Total All Natural Nonfat Plain Greek Strained Yogurt, 32 oz
1
This is my go-to olive oil. My favorite is the greek one from lidl, but they only have it once a year, so this is what i use the rest of the year. You can use whatever olive oil you like best.
Graza Sizzle Extra Virgin Olive Cooking Oil, 25.4 fl oz
Chicken Queso Bowls (quick + filling)
Ground chicken browned with taco seasoning, black beans, rotel, queso, and cottage cheese. Portion the chicken, black beans, and rotel into serving sizes, then add a serving of queso and cottage cheese to each one. You can add corn if you want, but I...
Love this ground chicken because its super lean and you dont have to drain the fat off of it.
Perdue Harvestland, Fresh Ground Chicken Breast, 98% Lean, 1 lb. Tray
This is hands down my favorite taco seasoning, but you can use any of them. They're updating the packaging to make it boring, so it may be the fun orange color or it may be the new tan one.
McCormick Street Taco Southwest Ranch Chicken Seasoning Mix, 0.87 oz Packet
Love how thick this queso is! It is SO good. Only need a spoonful or two per bowl if you're using cottage cheese, if not, scoop to your hearts desire.
Pancho's White Queso Cheese Dip, 16 oz Tub
I add a full serving of cottage cheese for the protein. It melts down to a queso consistency, but if you're new to cottage cheese its okay to start with just a spoonful.
Daisy Pure and Natural Low Fat Cottage Cheese, 2% Milkfat, 16 oz (1 lb) Tub (Refrigerated) - 13g of Protein per Serving
The dish will be salty enough from the taco seasoning and tortilla chips, skip the salt in your beans. Also, RINSE these really really well to prevent bloating and gas from the beans.
Great Value, No Salt Added, Canned Black Beans, 15 oz Can
This is my favorite Ro-tel, but if cilantro tastes like soap to you, you can use literally any of them. Be warned though, the xtra hot one is VERY spicy, sincerely a spice loving girly.
ROTEL Lime Cilantro Green Chili Mexican Style Diced Tomatoes, 10 oz
If you like corn, add it. If you don't like corn, skip it. I skip it lol
Birds Eye Steamfresh Super Sweet Corn, Frozen Vegetables, 10 oz. Bag
This is my favorite brand of organic tortilla chips. I love the texture of these, but you can use any tortilla chips!
Late July Sea Salt Organic Tortilla Chips, 10.1 oz Bag
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Chicken Alfredo
I start with Chicken seasoned in italian seasoning and air friend to crispy perfection. Then I boil the protein pasta and save some of the pasta water (about a cup). While the pasta is cooking, I shred some fresh parmesan cheese. Once the pasta is do...<3
Remove the pasta from the pot to drain, add the butter and half the cheese to the pasta pot, then add the pasta back in and some of the pasta water. Stir until everything is mixed well. add the rest of the cheese on top and then stir again.
Brami Spaghetti High Protein Pasta, Made in Italy, 21g Protein, High Fiber, Low Carb Vs. Regular Pasta Noodles, Durum Wheat Plus Lupini Beans, Bronze Cut Shelf-Stable Noodles, 14.5 oz Box
Room temperature and thin slices.
Kerrygold Grass-Fed Pure Irish Salted Butter Sticks, 8 oz, 2 Sticks
Season the chicken however you please, but this is one of my go-to seasonings for chicken.
Kinder's Garlic and Herb Chicken Seasoning Blend with Italian Herbs and Lemon, 1 oz Packet
Lemon Chicken Orzo
Season chicken to your hearts desire and heat it in the air fryer until it is crispy perfection. In a sauce pan, add chicken broth and bring it to a boil. Next stir in your orzo and let it continue boiling per the instructions. Add a squeeze of lemon...
I also make this dish with chicken sausage when I dont feel like seasoning and air frying chicken.
In a sauce pan, cook a serving of this in boiling chicken broth and the juice of half a lemon. Then add two thin slices of lemon while it cooks down. Stir frequently to prevent sticking. You can add salt and pepper to taste while it's cooking down.
Barilla Classic Non-GMO, Kosher Certified Orzo Pasta, 16 oz
I sometimes stir in a handful of baby spinach at the end to boost the fiber content of this meal. It tastes great either way.
Marketside Fresh Baby Spinach, 6 oz Bag (Fresh)
Low Effort Swaps
Dont feel like cooking chicken? These are my low effort swaps for the days when I just don't feel it.
Pre-shredded rotisserie chicken is so easy to toss into recipes without all the hastle of shredding the chicken yourself.
Freshness Guaranteed Traditional Shredded Rotisserie Chicken Breasts, 16 oz, 18g of Protein, No Artificial Ingredients, Gluten Free (Refrigerated)
These are the best frozen chicken nuggets that I've tried. The spicy ones are amazing if you like spicy foods. I add these to any of these dishes when I'm running short on time or I've run out of fresh chicken.
Just Bare Fully Cooked Lightly Breaded Chicken Breast Bites 1.5 lb, 16g of Protein, Serving Size 3 Ounces
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My go-to chicken sausage when I don't feel like cooking chicken tenders for this dish. I just cut them into bite sized pieces and air fry them until they're crispy and stir them in at the end.
Amylu Foods Andouille Chicken Sausages, 12oz, 4 Count, Refrigerated
Daily Protein Shakes
These are my go-to nightly protein shakes. I have a whey allergy, so I only use Vegan protein powder, but these are the best ones I have tried. If you don't have a whey allergy, whey protein will work perfectly in these shakes as well, but no protein...
I love using frozen fruit instead of having to add a lot of ice to my smoothies. The walmart frozen mango has great flavor.
Great Value Mango Chunks, 48 oz (Frozen)
I use ¼ cup of frozen mango and ½ cup of frozen pineapple per smoothie
Great Value Pineapple Chunks, 48 oz (Frozen)
I use a serving of coconut water per smoothie for added electrolytes.
C2O - Coconut Water Organic, 33.8 OZ
I use vegan protein because I have a whey allergy. This protein blends really well into the shake and makes it taste like its a tropical cream shake. I only use 1 scoop or the vanilla flavor will overtake the fruit flavor.
Orgain Organic Vegan 21g Protein Powder, Plant Based Shake Drink, Vanilla Bean 1.02lb
I use the juice of half a lemon per shake. I use the other half of the lemon either in my meal prep or I add it to my daily water intake.
Fresh Lemons, 2 lb Bag
When I don't have time to make a smoothie, I'll often drink one of these as my snack instead. They're the best tasting vegan pre-made protein shakes I've found. The chocolate is 10/10.
OWYN Plant-Based 20g Protein Shake, Dark Chocolate, 11.15 fl oz, 4 Count
I love having options for my daily fruit smoothies, so I rotate this with the pineapple and mango. However, I still mix this with the orgain and coconut water for protein and electrolytes.
Great Value Strawberry Banana Blend, 48 oz (Frozen)
Shared Ingredients
These are all of the ingredients that are used in multiple recipes above. I try to re-use ingredients throughout the week to maximize savings while cutting waste.
This is the salt I keep stocked in my house, but I'm sure any salt would work just as well. That being said, I do love this salt and think that it makes everything taste amazing.
Celtic Sea Salt Light Grey Sea Salt Resealable Bag Kosher Certified 16 oz
I use chicken tenders because they fit in my air fryer, you can use whatever type of chicken you like. When it comes to the Pasta Salad, I always coat my chicken in greek yogurt, dried dill, salt, and pepper. The greek yogurt helps to keep the chicke...
Perdue Harvestland, Free Range, Fresh Chicken Breast Tenderloin Pieces, 0.8-1.7lb. Tray
Fresh ground pepper makes all the difference
Great Value Black Pepper Grinder, 4 oz
Use as much or as little as you want, but garlic powder is magic.
Great Value Organic Garlic Powder, 2.5 oz
Red onion would probably be great in the pasta salad, but I'm not chopping another vegetable so I use onion powder and it works just as well in my opinion.
Great Value Organic Onion Powder, 2.3 oz
Almost every dish uses at least half a lemon, so I get the bag of lemons to reduce waste and save a little extra money.
Fresh Lemon, Each
For the Alfredo, you'll want to finely shred a cup or so of this to mix with the seasoning and pasta water once the noodles are fully cooked. Store the leftover cheese for the Lemon Orzo dish.
BelGioioso Parmesan Cheese Wedge Specialty Hard Cheese, 8 oz Refrigerated Plastic Packet
I blend this up and add a heaping spoonful to my dishes for the added protein, but this is completely optional. If you aren't trying to hit protein goals or hate cottage cheese you can skip this step!
Great Value 2% Milkfat Low-fat Small Curd Cottage Cheese, 24 oz Tub