Y’all, it’s time to turn up the heat on the dance floor… and in the kitchen with this Country Heat meal prep! This comfort food-inspired meal prep is sure to satisfy your craving for down-home cooking. Love warm and spicy? We can’t get enough of the Sweet Potato Veggie Hash. Crazy for creamy? The Avocado Chicken Salad is simply divine!
This meal prep menu uses Portion Fix color-coded portion-control containers to measure the amount of food you get to eat, so you never have to count calories. Green is for veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, orange is for seeds and dressings, and oils and nut butters are measured in teaspoons. Stock up on Mason jars or your favorite air-tight storage containers to store your meals.
This menu follows the Country Heat at the 1,200-1,500 calorie level and can be used by anyone following the Portion Fix eating plan. (Scroll to the bottom of the post to find out how to adjust this menu for the 1,500-1,800 calorie level). At this calorie level, each day you get:
- 3 green containers
- 2 purple containers
- 4 red containers
- 2 yellow containers
- 1 blue containers
- 1 orange containers
- 2 teaspoons containers
We combined all of those containers into three satisfying meals and two snacks each day for you, so all you need to do is shop, prep, and enjoy your food. Take the comprehensive grocery list below to the store, and then use our step-by-step instructions to get busy in the kitchen on meal prep day!
Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple.
These are the Healthy Meals You’ll Eat this Week:
Breakfast (M/W/F): Veggie Egg Muffins on Whole Grain English Muffin with Orange Slices
Breakfast (T/Th): Sweet Potato Veggie Hash with Turkey Sausage with Red Grapes
Shakeology Snack (DAILY): Vanilla Chia Shakeology Smoothie
PM Snack (DAILY): Apple with Peanut Butter
Lunch (M/W/F): Cilantro Lime Shredded Chicken with Black Eyed Pea Salad
Lunch (T/Th): Avocado Chicken Salad on Toasted Whole Grain Bread
Dinner (M/W/F): Roasted Pepper Tuna Melt
Dinner (T/Th): Roasted Chicken over Wilted Spinach Salad
MEAL PREP BREAKFASTS
M/W/F: Veggie Egg Muffins Served with ½ Whole Grain English Muffin
(2 eggs, ¼ cup spinach, ¼ cup sliced mushrooms, 2 tsp. green onion, 1 tsp. Italian seasoning, ¼ tsp. onion powder, ½ whole grain English muffin, 1 medium orange = ½ green, 1 purple, 1 red, 1 yellow)
T/Th: Sweet Potato Veggie Hash with Turkey Sausage and Red Grapes
(½ cup sweet potato, ½ tsp. olive oil, ½ tsp. chili powder, ¼ cup onion, ¼ cup red bell pepper, ½ cup spinach, 4 oz. lean ground turkey sausage, 1 cup grapes = 1 green, 1 purple, 1 red, 1 yellow, ½ tsp.)
DAILY SHAKEOLOGY SNACK: Vanilla Chia Shakeology Smoothie
(1 scoop Vanilla Shakeology mixed with water, 4 tsp. chia seeds = 1 red, 1 orange)
DAILY AFTERNOON SNACK: Apple with Peanut Butter
(1 medium apple, 1 tsp. peanut butter = 1 purple, 1 tsp.)
MEAL PREP LUNCHES
M/W/F: Cilantro Lime Shredded Chicken with Black Eyed Pea Salad
(½ cup black eyed peas, ½ cup broccoli, ¼ cup red bell pepper, ¼ cup red onion, ¼ tsp. garlic, ¼ tsp. dijon mustard, 1 tsp. olive oil, ½ lemon juiced, 4 oz. chicken breast, 1 Tbsp. cilantro, ½ lime juiced = 1 green, 1 red, 1 yellow, 1 tsp.)
T/Th: Avocado Chicken Salad served on Toasted Whole Grain Bread
(¼ medium avocado, 4 oz. chicken breast, 1 slice whole grain toast, 2 Tbsp. celery, 2 Tbsp. red onion, ¼ lime juiced, ¼ cup sliced tomato, ½ cup spinach = 1 green, 1 red, 1 yellow, 1 blue)
MEAL PREP DINNERS
M/W/F: Roasted Pepper Tuna Melt
(4 oz. tuna, 1 bell pepper, ¼ cup sautéed kale, ¼ cup white onion, ½ tsp. Italian seasoning, ¼ cup cheddar cheese = 1½ green, 1 red, 1 blue)
T/Th: Roasted Chicken over Wilted Spinach Salad
(4 oz. rotisserie chicken, 1 cup wilted spinach, ½ tsp. olive oil, 1 Tbsp. balsamic vinegar = 1 green, 1 red, ½ tsp.)
Here is what all of your meals will look like on M/W/F:
Here is what all of your meals will look like on T/Th:
Follow this step-by-step guide to assemble your meal prep:
- Preheat oven to 375°F. Begin by preparing the chicken breast for baking; trim the raw chicken breast of any excess fat. Spread raw chicken breasts out in a large baking dish and add water to cover the bottom of the dish; season with salt and pepper, if desired. Cover with aluminum foil and place in a preheated oven for 35-40 minutes or until chicken is no longer pink and pulls apart easily. (Pre-cooked chicken breasts or rotisserie chicken can be purchased to save prep time). Allow chicken to cool in baking dish, then place on cutting board; use two forks to shred chicken into bite-sized pieces and divide between two large bowls for later use (one bowl will contain 12 oz. shredded chicken, the other will contain 8 oz. shredded chicken).
- While the chicken breasts are baking, prep the vegetables for the week. One at a time, wash, cut, and set each vegetable aside in separate bowls or piles. Remove the skin from the 2 onions (1 red and 1 white) and dice into small pieces; store in separate bowls. Brush off any dirt from the mushrooms (8 oz. container) and cut into thin slices. Rinse spinach leaves and allow to air dry. Rinse bunch of kale, allow to air dry, and shred ¾ cup. Rinse 4 bell peppers. Remove seeds from the red bell pepper and chop. Cut the remaining 3 peppers (in color of choice) in half lengthwise and remove the seeds. Rinse and chop 1½ cups broccoli. Rinse and cut sweet potato into bite-sized pieces (peel first if desired). Rinse and thinly slice ½ cup tomato. Rinse and finely chop 4 Tbsp. celery. Rinse and finely chop ¼ cup green onion. Rinse and loosely chop 3 Tbsp. cilantro. Peel and finely chop 1 clove of garlic. Store any unused portion of vegetables for future use.
- Prep the Veggie Egg Muffins. Prepare a six-cup muffin tray by coating cups with nonstick spray. Note: If using a 12-cup muffin tray, coat the inner 6 cups with nonstick spray and fill the outer 6 cups with water to help evenly distribute heat. Heat a nonstick skillet over medium-high heat. Add ¾ cup sliced mushrooms to the skillet, cooking just until softened (about 5 minutes). Next add ¾ cup spinach to the skillet, cooking until wilted (about 2-3 minutes). Remove vegetables from heat and divide between the 6 coated muffin cups. Crack 6 eggs into a large bowl; add 3 tsp. Italian seasoning, ¾ tsp. onion powder, salt and pepper to taste, and whisk to combine. Ladle the egg mixture into the muffin cups and top each muffin with 2 tsp. green onion. Place on a baking sheet (to prevent spills) in preheated 375°F oven for 12-15 minutes or until a toothpick inserted into the center of a muffin comes out clean. Allow to cool, then divide muffins among three containers (two muffins in each container) to refrigerate. Serve with ½ whole grain English muffin and 1 medium orange.
- Next, make the Roasted Pepper Tuna Melts. When the Veggie Egg Muffins are done, increase the temperature of the oven to 400°F. Add ¾ cup diced white onion to a skillet coated with nonstick cooking spray; cook over medium-high heat, stirring frequently, until onion is translucent (about 5 minutes). Add ¾ cup shredded kale to the skillet and cook until just wilted (about 2-3 minutes). Remove skillet from heat and set aside. Open and drain 3 cans of tuna. In a large bowl, combine 12 oz. drained tuna, sautéed vegetables, and 1½ tsp. Italian seasoning. Divide tuna mixture between 6 bell pepper halves and arrange in baking dish with tuna facing up. Bake for 20 minutes or until peppers have softened to desired texture. Divide ¾ cup shredded cheddar cheese among the bell pepper halves and return to oven for an additional 5 minutes or until cheese has melted. Note: Peppers will soften further when reheated; if you prefer a crispier texture, remove from oven earlier. When cool, divide pepper halves between three storage containers.
- Prep the Sweet Potato Veggie Hash. Place 1 cup diced sweet potato in a microwave-safe bowl and add a splash of water; microwave on high for 5 minutes (or steam sweet potatoes in a steamer on the stovetop until soft). While sweet potato cooks, heat 1 tsp. olive oil in a large skillet over medium-high heat. Remove sweet potato from microwave and toss with 1 tsp. chili powder; transfer to preheated skillet and continue to cook for an additional 10 minutes or until softened, stirring often. Remove from heat and set aside. Meanwhile, heat a separate skillet over medium-high heat; coat pan with nonstick cooking spray and add ½ cup chopped white onion and ½ cup diced red bell pepper, cooking until onion is translucent and peppers have softened. Add 8 oz. lean ground turkey sausage to skillet, cooking until meat is browned and no pink remains. Add 1 cup rinsed spinach to skillet, cooking until just wilted (about 2-3 minutes). Remove from heat and set aside to cool. Divide sweet potato and sausage mixture between 2 storage containers and refrigerate. Serve with 1 cup washed grapes.
- Make the Cilantro Lime Chicken. To the bowl containing the 12 oz. shredded chicken that was set aside earlier, add the juice from 1½ limes and 3 Tbsp. chopped cilantro. Toss until well combined and divide between three storage containers. Next make the Black Eyed Pea Salad. In a small bowl, make the dressing. Whisk together ¾ tsp. minced garlic, ¾ tsp. dijon mustard, 3 tsp. olive oil, and the juice from 1½ lemons; set aside. Open, drain, and rinse can of black eyed peas. In a large bowl, combine 1½ cups black eyed peas, 1½ cups chopped broccoli, ¾ cup chopped red bell pepper, and ¾ cup chopped red onion. Drizzle salad with dressing and toss until well coated; season with salt and pepper, if desired. To the three containers with the Cilantro Lime Chicken, evenly divide the Black Eyed Pea Salad and refrigerate.
- Prep the Avocado Chicken Salad. To the bowl containing 8 oz. shredded chicken that was set aside earlier, add 4 Tbsp. diced celery, 4 Tbsp. diced red onion, and juice from ½ lime; season with salt and pepper, if desired. Mix until well combined and divide between two storage containers. Place 1 cup spinach, ¼ cup tomato slices, and one slice whole grain bread or toast in each container. When ready to eat, add ¼ chopped avocado to the chicken mixture and layer chicken and vegetables on toast to make an open-faced sandwich
- Make the Wilted Spinach Salad. In a large skillet, heat 1 tsp. olive oil over medium-low heat. Add 2 cups spinach, cooking until just wilted (about 2-3 minutes). Remove from heat and divide spinach between two storage containers. Next, remove skin and breast meat from the rotisserie chicken. Add 4 oz. of chicken to each of the containers with spinach and place extra meat in a freezer-safe bag to use in a future week (or to make soup!). When ready to eat, drizzle Wilted Spinach Salad with 1 Tbsp. balsamic vinegar.
- Snacks do not need to be prepped in advance. Make the Vanilla Chia Shakeology Smoothie each morning by blending 1 scoop Vanilla Shakeology with 4 tsp. chia seeds, water, and ice. Serve one medium apple with 1 tsp. nut butter each afternoon.
Use this Grocery List to Make Your Country Heat Meal Prep:
5 medium apples
2 cups grapes
3 medium oranges
1 large sweet potato
8 oz. baby spinach leaves (4¾ cups)
8 oz. package mushrooms
1 medium red bell pepper
3 medium bell peppers (in color of choice)
1 bunch kale
1 bunch green onion
1 medium white onion
1 medium red onion
1 medium tomato
1 stalk celery
1 medium avocado
1 bunch cilantro
1 head broccoli (or 1½ cups chopped)
1 head garlic
Protein and Dairy
½ dozen eggs
1 rotisserie chicken (or 8 oz. cooked chicken breast)
1¼ lb. raw, boneless, skinless chicken breasts (or use remaining rotisserie chicken)
8 oz. lean turkey sausage
8 oz. shredded cheddar cheese
5 scoops Vanilla Shakeology
Dry and Canned Goods
1 loaf whole grain bread
1 package whole grain English muffins
1 (15 oz.) can black eyed peas
3 (5 oz.) cans light tuna packed in water
Here are some suggestions to increase this menu to fit the Portion Fix 1,500-1,800 calorie level of 4 green containers, 3 purple containers, 4 red containers, 3 yellow containers, 1 blue container, 1 orange container, and 4 tsp. per day:
Add 1 cup cauliflower roasted in 1 tsp. olive oil to dinner (1 green, 1 tsp.)
Add ½ English muffin to breakfast (1 yellow)
Add 1 tsp. additional peanut butter to the afternoon snack (1 tsp.)
Add 1 cup mixture of mango and blueberries to dinner (1 purple)
Add ½ cup extra veggies to breakfast (½ green)
Add 1 tsp. additional peanut butter to the afternoon snack (1 tsp.)
Add½ cup sweet potatoes roasted in 1 tsp. olive oil to dinner (1 yellow, 1 tsp.)
Add 1 cup of strawberries to dinner salad (1 purple)
Add ½ cup extra spinach or other veggies to dinner (½ green)