Meal Prep Week of January 8, 2017 – Balsamic chicken and sausage with veggies; chicken and broccoli alfredo

I typically make two big meals, so I have some variety during the week, and then change up the snacks that I have.

I found this great recipe on Pinterest for one-pan balsamic chicken and veggies, but as usual I make my stuff slightly different.  I used a mix of peppers, onions, and broccoli, with chicken breast and turkey sausage. The veggies came from the frozen section at the dollar store.  The turkey sausage was about $2.50 from Aldi, and the chicken breast also from Aldi for about $7 for a 3 lbs bag of frozen chicken breast. I marinated the meat in Italian dressing and balsamic dressing (both on sale for $3 or less from the grocery store) for an hour, then placed in chicken, turkey sausage, and veggies in the oven to bake until done.  The mix of the balsamic dressing and Italian dressing gives it a really great flavor.


I also made a chicken and broccoli Alfredo.  The chicken breast was about $7 from Aldi for a 3 lbs bag of frozen chicken, and the broccoli came from the frozen section of the dollar store.  Instead of using regular pasta, I used tofu shirataki fettuccine noodles that was on sale for $2 (I did not get them from Amazon but I provided the link so you’d see the noodles I used).  Normally I’d put a zucchini in a spiralizer to use as noodles, but I wanted to try something different.  I also added some extra Parmesan, black pepper, Italian seasoning, onion powder, and garlic powder.  I did use a prepared alfredo sauce, but it’s low carb per serving.


This salad was made last week, but I still had some leftover so I’ll be munching on it this week before it goes bad.  The salad greens were $1.50 “manager’s special” per bag.  Large avocado for $2 from the farmer’s market, and turkey bacon I chopped up from Aldi, that is usually $3 or less.  I boiled eggs, I just happened to run out of white eggs and brought a carton of brown eggs – I think they were about $4 for a carton of 18 brown eggs.


For snacks, I try to stick to things that are low-glycemic and contain a source of protein.  I purchased some Greek yogurts (on sale for $1 a piece, and I purchased about 10), and I like to mix in some chopped or sliced nuts (that packet was about $1.50 at the grocery store – look in the baking aisle, not in the aisle with the nuts and chips).  With the nuts mixed in, I tend to get full so fast I cannot finish the entire 6oz cup of yogurt.

I also brought berries to snack on.  Not pictured are the part-skim mozzarella cheese sticks I brought to eat with the fruit.  For fruit and cheese, I wait for a good sale (where the cheese sticks are about $2-$3 for a pack of 12 sticks or I’ll chop up a block of cheese that is $2/block), or go to Aldi or a local farmer’s market for deals as well.  The pint of strawberries and blueberries were about $2 each from the farmer’s market.


1 thought on “Meal Prep Week of January 8, 2017 – Balsamic chicken and sausage with veggies; chicken and broccoli alfredo

  1. Pingback: Week of January 22, 2017 -Cajun turkey sausage and shrimp foil packets; low-carb Pad Thai |

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