These meal prep meals are inspired by the grain-free menu in The Master’s Hammer and Chisel nutrition guide.
This is for those eating in the 1,500-1,799 calorie range, so we added an extra Green Container (vegetables), Purple Container (fruit), and Yellow Container (carbohydrates), and two extra teaspoons to the suggested menu.
You can easily change up your menu by swapping in different vegetables, fruits, and protein options.
Here are the healthy, grain-free meals for the week:
Meal 1 (Breakfast): Eggs scrambled with spinach, mushrooms, peppers, and onion, side of lentils, and fresh berries – 2 yellows, 1 red, 1 green, 1 purple
Meal 2 (Snack): Shakeology – 1 red
Meal 3 (Lunch M/W/F): Tuna Salad with Artichokes (recipe on page 38 of the guide), made with red peppers, lettuce, sunflower seeds, oregano, olive oil, and lemon juice, baked sweet potato, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple
Meal 3 (Lunch T/Th): Grilled salmon with fresh herbs cooked in 2 tsp olive oil, slivered almonds, roasted broccolini, quinoa, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple
Meal 4 (Snack M/W/F): Raw pecans with berries – 1 blue, 1 purple
Meal 4 (Snack T/Th): Raw cashews with a red apple – 1 blue, 1 purple
Meal 5 (Dinner M/W/F): Baked chicken, steamed veggies in 1 tsp olive oil – 1 red, 1 green, 1 tsp.
Meal 5 (Dinner: T/Th): Baked cod and Brussels sprouts cooked in 2 tsp. olive oil – 1 red, 1 green, 2 tsp.
Extra Side: Baby carrots, cucumbers, and bell peppers (1 green)
Meal Prep Breakfasts
These protein-packed breakfasts will fill you up and fuel your day. Make scrambled eggs with sautéed spinach, mushrooms, bell peppers, and onion served with a side of cooked lentils and a cup of fresh berries (not pictured).
To save time, you can buy pre-cooked lentils. For a less expensive option, cook 1 cup dry lentils in 1¾ cup water or vegetable broth, covered over medium heat for about 20 minutes.
Meal Prep Lunches
These grain-free lunches feature lots of green vegetables and lean protein. We followed the Tuna Salad with Artichokes and Olives recipe on page 38 of the guide.
You can make some substitutions to suit your taste. For example, if you’re not a fan of olives, swap in sunflower seeds, another option from the Orange Container list.
Don’t like mayo? Drizzle olive oil over the salad instead. The other lunch is grilled salmon with fresh herbs and slivered almonds with roasted broccolini and quinoa (which is technically not a grain, but a seed).
Meal Prep Dinner
After finishing a workout that hammers your muscles and chisels your body, it’s important to eat a nourishing protein-rich dinner to help rebuild muscle tissue.
Here are two dinners from The Master’s Hammer and Chisel Grain-Free menu that do just that.
On the top row is grilled herbed tilapia served with roasted Brussels sprouts. On the bottom row is cumin-spiced chicken served with steamed vegetables.
Here is a single day of meals for The Master’s Hammer and Chisel grain-free menu:
Grain-Free Meal Prep Grocery List
1 bag of spinach
1 white onion
1 box cherry tomatoes
2-3 red bell peppers
2 yellow bell peppers
1 bag baby carrots
4 large lettuce leaves
2 cups Brussels sprouts
1 carton broccolini
1 bag broccoli/mixed veggies
2 packages cooked lentils
4 cartons fresh berries
3 cups artichoke hearts in water
3 small sweet potatoes
1/2 cup uncooked quinoa
1 dozen eggs
5 cans chunk light tuna (5 oz. each)
½ lb. salmon
¾ lb. chicken
½ lb. cod
5 packets Shakeology
Photo by Amanda Meixner