Country Heat Meal Prep for the 2,100–2,300 Calorie Level
It’s that time ya’ll! Meal prep time, Country Heat edition. This new countryfied meal plan is a delicious way to fuel all of the dancing you’ll be doing. There’s not a single deep-fried food in the bunch, but you will LOVE all the southern comforts you’ll be whipping up this week. From Pumpkin Pie Oatmeal to Birthday Cake Energy Balls and Easy Meatloaf, each meal and snack is sure to satisfy those sweet and savory cravings. Plus, some of the recipes in this menu make extra portions that you can freeze for another week!
This meal prep uses color coded portion-control containers to measure out the amount of food you get to eat. Green is veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, and oranges is for seeds and dressings. Stock up on Mason jars or your favorite divided air-tight containers to store your meals.
Each calorie range provides a different number of containers each day. First, figure out your calorie range by using the formula found on page four of your County Heat Eating Plan packet, and the Container Plan Chart found on page five. To get you started on your Country Heat experience, we created a complete, five-day meal prep plan for the 2,100–2,300 calorie level (Plan D). For this plan, you get:
- 6 green containers
- 4 purple containers
- 6 red containers
- 4 yellow containers
- 1 blue container
- 1 orange container
- 6 teaspoons
This meal prep menu is filled with better-for-you comfort food favorites. Follow the step-by-step meal prep guide below to spend less time in the kitchen so that you can save more energy for torching calories on the dance floor.
If you’re eating at a different calorie level, choose one of our other free meal plans.
Here’s what the meal prep will look like when you’re done.
This Week’s Meal Prep Menu:
Breakfast (M/W/F): Cowboy Breakfast Skillet with Hash Browns, Sautéed Kale with Mushrooms and Onions, Scrambled Eggs, Turkey Bacon, and Orange Slices
Breakfast (T/TH): Pumpkin Pie Oatmeal with Banana Slices and Hard-Boiled Eggs
Shakeology Snack: Chocolate Caramel Delight Smoothie
Lunch (M/W/F): Chicken Salad with Mixed Greens
Lunch (T/TH): Strawberry Fields Chicken Salad
Afternoon Snack: Birthday Cake Energy Balls with Greek Yogurt, Banana Slices, and Almond Butter
Dinner: (M/W/F): Slow Cooker Cheesy Chicken Enchiladas served with Romaine Lettuce and Cubed Pineapple
Dinner: (T/TH): Easy Meatloaf with Roasted Cauliflower and Green Beans
Here’s what all of your meals for M/W/F will look like:
Here’s what all of your meals for T/Th will look like:
M/W/F: Cowboy Breakfast Skillet made with 3 scrambled eggs, 4 slices turkey bacon (not pictured), ¼ cup onions, ¼ cup mushrooms, 1 cup sautéed kale in 1 tsp. olive oil, ¼ cup diced potatoes roasted in 1 tsp. olive oil, and 1 medium orange = 1½ green, 1 purple, 2½ red, ½ yellow, 2 tsp.
T/TH: Pumpkin Pie Oatmeal made with ¼ cup old fashioned oats, ¼ cup pumpkin puree, ½ Tbsp. pecans, 1 tsp. maple syrup, ¼ cup unsweetened almond milk, served with ½ banana and 2 hard-boiled eggs (not pictured) = 1½ purple, 1 red, 2 yellow, 1 tsp.
M/T/W/Th/F: Chocolate Caramel Delight Smoothie made with 1 cup unsweetened almond milk, 1 scoop Chocolate Shakeology, 1 tsp. pure caramel extract, and 2 Tbsp. shredded unsweetened coconut = 1 red, ½ yellow, 1 orange
M/W/F: Mason Jar Chicken Salad made with 1½ cups mixed greens, ¼ cup celery, ¼ cup red onion, 4 oz. chicken breast, 2 Tbsp. plain 2% Greek yogurt, 1 cup grapes, ⅓ lemon, juiced and mixed with 1 tsp. extra virgin coconut oil, 5 pecan halves = 2 green, 1 purple, 1 red, ½ blue, 1 tsp.
T/TH: Strawberry Fields Salad made with 2½ cups mixed greens, ¼ cup red onions, ¼ cup sliced cucumbers, 1½ cups strawberries, 4 oz. chicken breast, 4 slices turkey bacon (not pictured), ¼ avocado, 1 tsp. olive oil mixed with balsamic vinegar = 3 green, 1½ purple, 2 red, 1 blue, 1 tsp.
M/T/W/Th/F: Birthday Cake Energy Balls made with Vanilla Shakeology, oats, almond butter, dates, almonds, and banana, served with ¾ cup 2% plain Greek yogurt, ½ banana, and 3 tsp. almond butter = 1 purple, 1 red, 1 yellow, 3 tsp. (Can be eaten as separate snacks.)
M/W/F: Slow Cooker Cheesy Chicken Enchiladas made with onions, chicken, farro, black beans, corn, tomatoes, jack cheese, green onions, and cilantro, served with 1½ cups shredded romaine lettuce and 1 cup diced pineapple = 2½ green, 1 purple, ½ red, 2 yellow, ½ blue
T/TH: Easy Meatloaf made with lean ground beef, egg, onion, bell pepper, celery, tomato sauce, and bread crumbs, served with 1½ cups cauliflower and 1 cup green beans roasted in 1 tsp. olive oil = 3 green, 1 red, ½ yellow, 1 tsp.
Your step-by-step plan to assemble the meal prep:
1. Let’s get started with the Slow Cooker Chicken Enchiladas; you can follow the recipe exactly or make things quicker by placing all of the ingredients into the slow cooker together for less prep time and clean up. Drizzle 1 teaspoon olive oil into the slow cooker. Chop one white or yellow onion, two cloves garlic, and seed, devein, and chop two jalapeños, and place them in the slow cooker. Add 1 pound ground chicken breast and 1½ cups dry farro. Rinse and drain can of black beans and add to slow cooker. Add 1 cup corn, 1 can diced fire roasted tomatoes, 1 cup water, 1 can red enchilada sauce, 2 tablespoons chili powder, 1 tablespoon ground cumin, and 2 teaspoons ground coriander. Cook on high for 3 hours, or until liquid is absorbed and chicken is cooked through. Once enchiladas are cooked, turn off heat and season with salt and pepper if desired. Stir in 1 cup shredded cheese. Top with 3 chopped green onions and ¼ cup cilantro. Set aside to cool. Once mixture has cooled, place 1 cup into each of three storage containers and refrigerate. Wrap the remainder in individual portions and store in the freezer for a future week. Shred 4½ cups romaine lettuce (1½ cups for each meal prep), store in airtight containers, and refrigerate. Serve enchilada mixture with lettuce and with 1 cup diced pineapple.
2. Preheat oven to 350° F. Line a large baking sheet with parchment paper or aluminum foil; arrange 20 slices of turkey bacon on sheet, and cook for 10–12 minutes until bacon is crispy and thoroughly cooked. Set aside to cool.
3. Prep Easy Meatloaf. Mince 1 clove of garlic. Chop 1 medium white or yellow onion, ¾ green bell pepper, and 1 stalk celery. Combine 1½ pounds ground beef (or turkey), 1 egg, minced garlic, onion, bell pepper, celery, ½ cup tomato sauce, 1 cup whole grain bread crumbs, 1 teaspoon Dijon mustard, and 1 tablespoon dried parsley in a large bowl. Season with salt and pepper if desired; mix well with clean hands. Place mixture into a loaf pan, or shape into a loaf in a glass baking dish. Bake in a 350° F oven for 50–60 minutes, or until cooked through. Remove from oven, and set aside to cool.
4. Prep roasted veggies for Easy Meatloaf and Cowboy Breakfast Skillet. Once meatloaf finishes cooking, increase the oven temperature to 425° F. Line two large baking sheets with parchment paper or aluminum foil. Arrange 3 cups cauliflower florets and 2 cups of green beans on one baking sheet and drizzle with 2 tsp. olive oil. Chop one russet potato and arrange on the other baking sheet; drizzle with 3 teaspoons olive oil and toss to coat. Place both baking sheets in the oven and roast cauliflower and green beans for 20–25 minutes before removing from oven. Stir potatoes, then continue roasting potatoes an additional 10–15 minutes until golden brown and slightly crisp (about 35 minutes total).
6. When cool, cut meatloaf into six slices. In two food storage containers, place one slice of meatloaf and half of the cauliflower and green beans. Freeze the remaining meatloaf in individual portions for a future week.
7. If you did not buy hard-boiled eggs, place six eggs in a saucepan, and add enough water to cover the eggs by one inch. Bring water just to a boil over high heat. Remove from heat, cover, and let stand for 12 minutes. While eggs cook, prepare a large bowl of ice water. Carefully remove the eggs from the hot water with a slotted spoon and transfer to the ice water. Place in refrigerator.
8. Make the Pumpkin Pie Oatmeal by brining 1¼ cups water to boil in medium saucepan over medium heat. Add ½ cup old-fashioned rolled oats; cook over medium-low heat, stirring frequently, for about 10 minutes. Remove from heat. Add ½ cup pumpkin puree, ¼ teaspoon pumpkin pie spice, and 1 tablespoon chopped pecans. Divide evenly between two storage containers; top each with 2 teaspoons maple syrup and ¼ cup almond milk. Allow to cool, then refrigerate. Serve with two hard-boiled eggs.
9. Next prep chicken for chicken salad lunches. Fill a large pot with water, and bring to a boil. Add 20 ounces of chicken breast; reduce heat to medium and simmer until chicken is cooked through. Drain water, then use two forks to shred chicken; set aside to cool. While chicken is cooking, dice 2 celery stalks and 1 red onion. Slice 3 cups grapes and 3 cups strawberries. (Reserve avocado to add just before serving.)
10. In a large bowl, make Mason Jar Chicken Salad by tossing together ¾ cup celery, ¾ cup red onion, 12 ounces shredded chicken, 6 tablespoons Greek yogurt, the juice of one lemon, and 3 teaspoons extra virgin coconut oil. Divide chicken salad evenly between three large Mason jars, top each with 1 cup sliced grapes, 5 pecans, and 1½ cups mixed greens. Cap with lid and refrigerate.
11. In a large bowl, make dressing for Strawberry Fields Chicken Salad by whisking together 2 teaspoons olive oil with 4 teaspoons balsamic vinegar, and salt and pepper to taste. Divide dressing evenly between 2 large mason jars. In each jar, layer 4 ounces shredded chicken breast, ¼ cup red onion, ¼ cup cucumber, 1½ cups strawberries, 4 slices diced turkey bacon, ¼ avocado, and top each with 2½ cups mixed greens. Cap with lid and refrigerate.
12. Next, prep Cowboy Breakfast Skillet. Break 9 eggs into a large bowl, whisk until frothy, then pour into a nonstick skillet, over low heat. Stir constantly until eggs are just set (for best results don’t overcook them, because they will cook more when reheated). Remove eggs from heat and divide evenly between three storage containers. Chop a white or yellow onion, ¾ cup mushrooms, and 6 cups kale, and place all the veggies in a large sauté pan coated with 1 teaspoon olive oil. Cook over medium heat, stirring frequently, until soft. Season with salt and pepper if desired. Divide sautéed veggies into three servings, then place in the containers with scrambled eggs. To each container add 4 slices turkey bacon and ¼ cup roasted potatoes. Allow to cool, then refrigerate. Serve each breakfast with an orange.
13. Prepare the Birthday Cake Energy Balls. Combine 1½ scoops vanilla Shakeology, 1¼ cups dry old-fashioned rolled oats, ⅓ cup all-natural, smooth almond butter, and 4 medjool dates in a food processor; pulse until dates are incorporated. Add ¼ cup chopped raw almonds, 1 large banana, and ½ teaspoon pure vanilla extract; pulse until just blended. Roll into 16 balls, about 1-inch in diameter. Refrigerate five energy balls in an airtight container. Place the rest of the energy balls in a freezer-safe container and freeze for a future week.
14. Prepare yogurt snack in five containers by placing ¾ cup yogurt, ½ sliced banana, and 3 teaspoons of almond butter in each. Place in refrigerator. Serve yogurt snack with one Birthday Cake Energy Ball.
3 medium white or yellow onions
1 large red onion
¾ cup sliced mushrooms
6 cups kale
1 russet potato
9½ cups mixed greens (or spinach)
4½ cups romaine lettuce (or about 2 heads)
3 stalks celery
1 small cucumber (or Persian cucumber)
1 medium green bell pepper
3 cups cauliflower florets (or 1 medium head cauliflower)
2 cups green beans
3 cloves garlic
2 medium jalapeños
3 green onions
1 bunch cilantro
3 medium oranges
5 large bananas
3 cups grapes
3 cups strawberries
3 cups cubed pineapple (or 1 whole pineapple)
4 medjool dates
14 eggs (or 10 raw eggs and 4 hard-boiled eggs)
20 slices low-sodium, nitrate-free turkey bacon
1 lb. ground chicken breast (or turkey)
20 oz. chicken breast
1½ lb. 95% lean ground beef (or turkey)
5 scoops or packets Chocolate Shakeology
1½ scoops or packets Vanilla Shakeology
32 ounces 2% plain Greek yogurt
1 cup shredded jack or cheddar cheese
44 oz. unsweetened almond milk
1¾ cup rolled old fashioned oats
1 (15 oz.) can pumpkin puree
¼ cup raw almonds
⅔ cup shredded unsweetened coconut
1½ cups dry farro
1 (15 oz.) can black beans
1 cup frozen corn
1 (15 oz.) can diced fire-roasted tomatoes
1 (10 oz.) can enchilada sauce
½ cup all-natural tomato sauce
1 cup whole grain bread crumbs
pumpkin pie spice
ground black pepper
pure maple syrup
pure caramel extract
pure vanilla extract
⅔ cup all-natural, smooth almond butter