Meal Prep Menu #1


Egg, Sausage, and Cheese English Muffins, and Bread Pudding
Tomato Soup with Grilled Cheese Croutons, and Uncrustables
Crispy Chicken Cutlets with Brussels Sprouts and Mashed Potatoes


Bacon, Egg & Cheese Muffins
6 English muffins – Thomas Double Protein
6 Eggs
Deli Sliced Cheese, American or other.
12 half strips of Bacon
Back of the Yards Seasoning (or your favorite egg seasoning)
Cook scrambled eggs seasoned with back of the yards inside metal mold to stay round.Cook bacon or sausage patty. Assemble onto English muffin with butter, slice of cheese. Wrap in aluminum foil and freeze. Heat in microwave in morning.

Per sandwich: $1.40

Serving Size: 1 Sandwich
Calories: 530
Sodium: 1580 mg
Sugar: 3 g
Carbs / Fat / Protein:  28g / 29g / 35g

Leftover Uncrustable Bread Pudding
Leftover Heels & Crusts from Homemade Uncrustables
Egg nog
Butter, melted
Grated Nutmeg
Brown Sugar
Cut leftover crusts into bite size pieces. Toss with melted butter and brown sugar.
Mix eggs, milk, eggnog, and cinnamon. Pour over bread and soak for 5 minutes.
Top with grated nutmeg. Bake in 350 degree oven for 15-20 minutes or until brown and toothpick comes out clean.

Per Serving: Practically Free

Serving Size: 1/8 slice
Calories: 249
Sodium: 504mg
Sugar: 9g
Carbs / Fat / Protein: 40g / 6g / 8g


Tomato Soup
28oz Whole Tomatoes
1 ½ Chicken Stock
½ cup Cream
2 tbsp Butter
2 Garlic cloves
3 Basil leaves
Cook onion and garlic in butter until tender. Add tomatoes, chicken  stock, basil, and salt/pepper to taste. Puree in blender. Heat with cream. This soup is just as delicious chunky, too. 

Per Serving: $1.29

Serving Size: 1 cup
Calories: 174
Sodium: 155mg
Sugar: 6g
Carbs / Fat / Protein: 13g / 13g / 4g

Grilled Cheese Croutons (Not Pictured)
Cheese Options
Herb oil
Oil outside bread and stack with cheese. Flip and press sandwich thin. Chop into 1″ square pieces and bake in 350 degree oven until crispy.

Per sandwich: $0.77

Serving Size: 1 Sandwich
Calories: 360
Sodium: 810mg
Sugar: 4g
Carbs / Fat / Protein: 30g / 22g / 10g

Homemade Peanut Butter and Jelly Uncrustables
Creamy Peanut Butter
Grape Jelly
A cup with a diameter just under the size of the bread
Spread enough peanut butter on each slice of bread to cover the area of your cup. Place a tbsp of grape jelly in the center of one slice of bread. Assemble sandwich and use cup to gently press edges together until easy to tear. Pinch edges of sandwich closed.

Per (2) Sandwiches: $1.15

Serving Size: 2 Sandwiches
Calories: 600
Sodium: 530mg
Sugar: 34g
Carbs / Fat / Protein: 65g / 33g / 18g


Crispy Baked Chicken

10 Chicken Tenderloins
Panko Crumbs
4 Eggs
Back of the Yards Seasoning (Or your favorite chicken seasoning)
Season both sides of chicken with Back of the Yards. Coat in flour, egg wash, and panko crumbs. Bake in oven in a glass baking sheet, 350 degrees for 15-20 minutes.

Per Tenderloin: $1.84

Serving Size: 2 Tenderloins
Calories: 293
Sodium: 214mg
Sugar: 2g
Carbs / Fat / Protein: 19g / 3g / 49g

AB’s Bacon Maple Sprouts
1 ½ Brussels Sprouts
1/4 lb Bacon
1 large apple, or 2 medium apples, chopped
2 tbsp Dijon Mustard
1 tbsp Maple Syrup
Preheat oven to 350 degrees. Bake bacon 10 min each side until crisp.
Trim and and split the sprouts.
Toss sprouts and apples in the bacon fat and spread an even layer onto the half sheet. Place sprouts cut side down. Roast 20 to 25 minutes until sprouts are tender. Crumble the bacon while the sprouts roast.
Whisk together the mustard and syrup. When the sprouts and apples are brown, put them in a bowl with the  bacon and maple mustard dressing, toss to coat.

Per serving: $1.50

Serving Size: 1 cup
Calories: 192
Sodium: 319mg
Sugar: 14g
Carbs / Fat / Protein: 29g / 5g / 10g

Mashed Potatoes
6-12 Red Potatoes
Boil potatoes in salt and water until tender.
Brown garlic in butter or oil.
Drain potatoes and blend with butter, garlic, milk, salt, and pepper to taste.

Per Serving: $0.80

Serving Size: 1 cup
Calories: 220
Sodium: 943mg
Sugar: 3g
Carbs / Fat / Protein: 40g / 6g / 5g

Shopping List:
I already have in my pantry: Flour, Sugar, Peanut Butter, Baking Powder, and Butter, Back of the Yards Seasoning, Salt, Pepper, Fresh Garlic, and Herb Oil.

  • Produce:

    • 2-3 Jazz Apples – $2.48
    • 6-12 Red Potatoes – $3.20
    • 1 lb Brussel Sprouts – $1.18
  • Deli:
    • Sliced Cheese, enough for Egg Muffins & Grilled Cheese – $4.16
    • 6 Chicken Tenderloins – $7.83 
    • 1/2 lb Bacon – $2.33
  • Dairy:
    • 18 Eggs – $1
    • Gallon of Milk – $3.15
    • 1 cup Cream – $1
  • Pantry:
    • Package of 6 English Muffins – $3
    • Loaf of Bread – $2
    • Chicken Stock – $3.59
    • San Marzano Tomatoes (28oz can) – $3.15
    • Panko Crumbs – $2.19
    • Grape Jelly – $2.59

Total Cost: $42.85


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