If you’ve ever stood in front of your fridge at 6:17 PM holding a half-rotted zucchini, a block of cheese, and a deep sense of regret… you are not alone.
Meal planning sounds like something you should do. But between Pinterest pressure, budget juggling, and trying to eat food that actually supports your goals? It’s enough to make you say “screw it” and order takeout (again).
So this week, I did it for you.
One simple grocery list. A few easy, high-protein meals. No extra brain cells required.
Let’s make your fridge feel like a win — not a warzone.
This week, I want to help you keep it simple: save money, avoid decision fatigue, and still hit meals that support metabolism, fat loss, blood sugar, and real life. So here’s my lazy plan: a one-and-done grocery list and meals that don’t require a second dinner for the kids.
The Grocery List (modify for your likes + needs):
Ground turkey (2–3 lbs)
Eggs (2 dozen)
Greek yogurt or cottage cheese (big tub)
Protein powder (Truvani or fav brand)
Frozen cauliflower rice (2–3 bags)
Baby spinach (fresh or frozen)
Frozen berries (large bag)
Canned black beans or chickpeas (2–4 cans)
Avocados (3–4)
High-protein wraps or tortillas (like Egglife)
Lupini bean pasta
Jarred tomato sauce (clean ingredients, no added sugar)
Basil seeds
Almond butter or tahini
Shredded cheese (optional)
Optional splurges: Simple Mills crackers or tortilla chips
Every meal below is made from this list.
Breakfast Options
Yogurt power bowl: Greek yogurt + frozen berries + 1 Tbsp basil seeds + swirl of almond butter. Add a sprinkle of cheese on the side if you want fat to hit the 10g+ mark. (~30g protein / 10g fiber / 15g fat / 30g net carbs, ~$2.80 per serving)
Protein smoothie: Protein powder + frozen spinach + frozen berries + basil seeds + 1/4 avocado, water. (~35g protein / 8g fiber / 10–15g fat / 25g net carbs, ~$2.50)
Egg + spinach wrap: 2 eggs + spinach sautéed + wrap + basil seeds sprinkled inside or stirred into a side of yogurt. Drink plenty of water! (~25g protein / 9g fiber / 12g fat / 30g net carbs, ~$3.00)
Lunch Options
Turkey taco bowl: Ground turkey + cauli rice + beans + spinach + avocado + cheese (optional). (~40g protein / 10g fiber / 18g fat / 35g net carbs, ~$3.50)
Wrap + yogurt combo: Turkey or beans + avocado + spinach in wrap, side of Greek yogurt + basil seeds. (~35g protein / 10g fiber / 15g fat / 30g net carbs, ~$3.25)
Snack plate lunch: Hard-boiled eggs or cottage cheese + wrap chips (cut / bake your own or buy) + avocado + berries. (~30g protein / 9g fiber / 17g fat / 30g net carbs, ~$3.00)
Dinner Options
Ground turkey + cauli rice stir fry: Turkey + cauli rice + spinach + basil seeds mixed in. Optional wrap for kids or side of yogurt for you. (~35g protein / 10g fiber / 18g fat / 30g net carbs, ~$3.75)
Taco night (family style): Ground turkey + beans + avocado + cheese in wraps. Basil seeds mixed into yours or sprinkled into Greek yogurt on the side. Drink water! (~40g protein / 9g fiber / 20g fat / 32g net carbs, ~$4.00)
Breakfast-for-Dinner: Scrambled eggs + sautéed spinach + avocado + wrap. Optional side of Greek yogurt with basil seeds. Drink water! (~30g protein / 9g fiber / 15g fat / 25g net carbs, ~$3.00)
Pasta Night: Lupini pasta + tomato sauce + sautéed spinach + ground turkey or beans. Top with basil seeds or a sprinkle of cheese. Drink water! (~40g protein / 10g fiber / 15g fat / 30g net carbs, ~$3.75)
You don’t need 17 Pinterest recipes or a meal prep marathon. You need ingredients that play well together, so you can mix, match, and keep your metabolism humming — even on nights when everyone’s yelling and you just want to sit on the floor in front of the pantry and eat chocolate chips.
This is exactly the kind of strategy I teach inside The Metabolic Edge — how to actually eat, live, and thrive in a body you love, without crash dieting, tracking every bite, or spending hours in the kitchen. I also share new meal guides / recipe packs / optional meal plans every month if you like to keep an influx of balanced-for-your-goals and tasty ideas coming.
If you’re ready to optimize your metabolism, feel better in your body, and learn how to make fat loss work without losing your mind... come join us!
We’re just getting started, but already having a blast in there — and I’d love to help you feel your best without overcomplicating a damn thing.
XO,
Tara