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Meal Prep Marathon, Dinner and Protein! Part 3 of 3

If you have already read part 1, skip ahead to the recipe and directions.

I’d like to start by saying I do not believe this is the “best” diet (nor do I believe that even exists) or what I think everyone should do. This has just worked extremely well for me while having a very busy schedule in medical school. It also helped me avoid (most of the time, but definitely not always) the tempting muffins/snacks/unhealthy free food, fast food/processed food as I didn’t want my already meal prepped food to go wanting, and therefore I believe has absolutely improved my healthspan.

All of my ingredient measurements are “rough” estimates. I don’t measure anything to save time. When the ingredients are so healthy, I feel it is not necessary to measure (if I was adding sugar or something unhealthy I would measure it out).

It begins with a trip to my favorite store, Publix.

Time at Publix: 20 minutes

Total time to prep all of the food (breakfast, lunch, dinner, protein foods): 3 hours

Epic Salad - Dinner

Prep: 35 min

Dish of choice: 6, 7, and 11 cup rectangular/circle glass pyrex

Makes 5 days of dinner for 2 people


-Lettuce assortments (spring mix, kale blend), spinach, water cress, arugula

-Size of lettuce boxes shown below for two people x5 days

-1/4 container Broccoli sprouts

-Handful of sliced sweet onion

-5 cherry tomatoes

-1 tablespoon olive tamponade

-1 tablespoon hummus (Publix, artichoke and spinach)

-1 tablespoon guacamole

-Carrots to scoop the hummus / guacamole

-5 to 10 manzanilla olives

-1 tablespoon spicy pumpkin seeds

-1 tablespoon pepitas

-1 tablespoon sunflower seeds

-1 tablespoon ground flax seeds

-1 tablespoon ground chia seeds

-1 protein source 10-20g protein (salmon, chicken, or scallops)

-1/4 cup of feta cheese

-1 to 2 tablespoons of nut medley (almonds/pecans/cashews)

Directions / Prepping the Dishes:

1. Add lettuce assortments to 5 dishes

2. Add broccoli sprouts, onion, cherry tomatoes, olive tamponade, hummus, olives, pumpkin seeds, pepitas, sunflower seeds, flax/chia seeds, and feta cheese

Day of add-ons:

1. Add 1 tablespoon guacamole

2. Add 1 to 2 tablespoons of nut medley (almonds/pecans/cashews)

3. Add the meat of the “day” – salmon / scallops / chicken – roughly ½ cup or 10-20g protein equivalent

4. Add dressing [Flora balsamic vinegar, 15 calories for 1 tablespoon; Matt uses ~4 tbsps]

Protein Prep


Prep: 3 min Cook: 30 min – 1 hour depending on size



-Olive Oil

-My Family’s Seafood Seasoning


1. Pour thin coat olive oil onto aluminum foil

2. Place salmon on aluminum foil and flip both sides in the oil

3. Cover in family’s seafood seasoning

4. Bake for 30 minutes – 1 hour (check after 30 minutes. it is ready when it is no longer translucent, and it is “flakey”)


Prep: 3 min Cook: 8 hours in crockpot on low heat


-Skinless, boneless chicken breasts

-Flora balsamic vinegar


1. Pour balsamic vinegar to cover the bottom of the crockpot

2. Place chicken in crockpot and flip over so it is covered in vinegar

3. Shred chicken after 4-6 hours and let simmer for another 2 hours with vinegar


Prep: 3 min Cook: 6 minutes in the microwave

-Frozen Patagonian scallops

-Curry spice

-Olive oil or butter


1. Add 1 cup scallops to glass container

2. Add 1 tablespoon olive oil or ½ tablespoon of butter

3. Add 1 to 2 tablespoons curry spice

4. Cook for 6 minutes, stirring after 3 minutes


Link to Pyrex dishes on Amazon

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