Balanced Power Prep: A 7-Day Trio for Energy & Health

September 08, 2025 Menumod's Avatar

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Meal Prep

7 Breakfasts 7 Lunches 7 Dinners

21 total meals

Meal Plan Images

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Author's Notes

This 7-day plan brings together three complementary meals designed for long-lasting health, energy, and convenience. Each recipe is carefully chosen to overlap in ingredients—like onions, garlic, spinach, and cheese—so shopping and prep are streamlined without sacrificing variety. The Vegetable Egg Muffin Bake starts your day with a high-protein, vegetable-packed breakfast that reheats beautifully and keeps you full. The Chicken & Spinach Quinoa Bake delivers a hearty, Mediterranean-inspired dinner that balances lean protein, complex carbs, and fiber. Rounding out the plan, the Salmon & Lentil Power Bowl introduces omega-3s, legumes, and fresh vegetables, ensuring your week includes anti-inflammatory fats, gut-friendly fiber, and a colorful variety of micronutrients. Together, these three recipes cover the nutritional bases for a healthy adult—protein for muscle maintenance, fiber for digestion, complex carbs for steady energy, and essential vitamins and minerals for overall wellness. With portions built for storage and reheating, you’ll batch cook once and enjoy complete, balanced meals all week long.

Shopping List

🥬 Produce

2 medium yellow onions

1 small red onion

6 cloves garlic

4 cups fresh spinach

2 red bell peppers

1 zucchini

1.5 pints cherry tomatoes

2 medium carrots

1 cucumber

1 lemon

1 bunch fresh parsley

🥩 Proteins

2 lb boneless, skinless chicken breast

12 large eggs

7 salmon fillets (~1.75–2 lbs, salmon bowl)

🥛 Dairy & Eggs

2 cups shredded mozzarella

1 ½ cups grated parmesan cheese

1 ½ cups crumbled feta cheese

1 cup milk (dairy or unsweetened almond/soy)

🍞 Grains & Bakery

2 cups dry quinoa

1 cup dry lentils

2 cups cooked rice/farro optional (salmon bowl)

🥫 Pantry

4 tbsp olive oil

1 tsp Italian seasoning

2 tsp paprika

2 tsp cumin

1 ½ tsp garlic powder

2 tsp salt

2 tsp black pepper

🧊 Frozen

1 cup peas optional

29 items total

Weekly Meal Plan

Breakfast Recipe 1

Breakfast

Vegetable Egg Muffin Bake (7 servings)

Ingredients:

• 12 large eggs
• 1 cup milk
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 2 cups spinach, chopped
• 1 cup shredded mozzarella
• ½ cup parmesan cheese
• 1 tsp Italian seasoning
• ½ tsp paprika
• ½ tsp salt
• ½ tsp black pepper

Instructions:

Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish or line muffin tins. Heat 1 tbsp olive oil in a skillet, sauté onion, garlic, bell pepper, and zucchini for 5 minutes. Add spinach and cook until wilted. In a large bowl, whisk eggs, milk, Italian seasoning, paprika, salt, and pepper. Stir in sautéed vegetables and half the cheeses. Pour mixture into dish or muffin tin. Top with remaining mozzarella and parmesan. Bake 30–35 minutes until set in the center. Cool, cut into 7 portions (or 14 muffins), and store. Refrigerate up to 5 days, freeze up to 2 months.

Lunch Recipe 1

Lunch

Chicken & Spinach Quinoa Bake (7 servings)

Ingredients:

• 2 cups quinoa, uncooked (about 6 cups cooked)
• 2 lbs chicken breast diced into bite-size pieces
• 1 medium onion, diced
• 4 cloves garlic, minced
• 2 cups spinach, chopped
• 1 pint cherry tomatoes, halved
• 1 cup crumbled feta cheese
• 1 cup shredded mozzarella
• 1 cup parmesan cheese
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp garlic powder
• ½ tsp paprika
• 1 tsp salt
• 1 tsp black pepper
• Optional: 1 cup frozen peas

Instructions:

Preheat oven to 375°F (190°C). Cook quinoa according to package directions. Set aside. Heat olive oil in a skillet. Add chicken, onion, and garlic. Cook until chicken is browned. Stir in spinach, cherry tomatoes, peas (if using), cumin, paprika, garlic powder, salt, and pepper. Cook until spinach is wilted. In a large bowl, combine cooked quinoa, chicken-veggie mixture, feta, and half the mozzarella. Mix well. Transfer to greased 9×13-inch dish. Top with remaining mozzarella and parmesan. Bake uncovered 25 minutes until cheese is golden and bubbly. Cool, portion into 7 containers. Refrigerate up to 5 days, freeze portions up to 2 months.

Dinner Recipe 1

Dinner

Salmon & Lentil Power Bowl (7 servings)

Ingredients:

• 7 salmon fillets (4 oz each)
• 1 cup dry lentils (green or brown), cooked (yields ~2 cups)
• 2 cups cooked brown rice or farro (optional for extra carbs)
• 2 carrots, shredded
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• Juice & zest of 1 lemon
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• Fresh parsley, chopped
• Optional: ½ cup feta cheese crumbles

Instructions:

Cook lentils: Rinse, then simmer in 3 cups water until tender (20–25 minutes). Drain. Prepare salmon: Preheat oven to 400°F (200°C). Place salmon on parchment-lined baking sheet. Drizzle with 1 tbsp olive oil, sprinkle cumin, paprika, garlic powder, salt, and pepper. Bake 12–15 minutes, until flaky. Prep vegetables: While salmon cooks, chop cucumber, bell pepper, onion, tomatoes, and parsley. Shred carrots. Assemble bowls: Divide lentils (and rice/farro if using) into 7 containers. Add salmon fillet to each. Top with mixed vegetables. Finish: Drizzle each bowl with lemon juice and remaining olive oil. Sprinkle parsley and feta if desired. Store in fridge up to 4 days, or freeze salmon + lentils separately and add fresh veggies when eating.

Week of 2025-09-08

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