This meal plan, featuring mussels, meatballs, cheese, eggs, almond milk, bacon, margarine, and salmon, provides a balanced blend of protein, healthy fats, vitamins, and minerals. It supports muscle repair, heart health, brain function, and overall wellness. Below is a breakdown of the nutritional value for each food, followed by cooking and meal prep instructions, a grocery list, and how many days the groceries will last.
Nutritional Breakdown:
1. Mussels (3.5 oz / 100g)
- Calories: 172 kcal
- Protein: 24 g
- Fat: 4 g
- Carbohydrates: 7 g
- Vitamin B12: 340% DV
- Iron: 32% DV
- Zinc: 17% DV
- Omega-3 Fatty Acids: 665 mg
Simple Prep:
- Steam mussels with ½ cup water or broth in a pot. Cover and cook for 5–7 minutes until shells open.
2. Meatballs (3 meatballs / 85g, made with beef)
- Calories: 260 kcal
- Protein: 15 g
- Fat: 20 g
- Carbohydrates: 5 g
- Iron: 15% DV
- Zinc: 40% DV
- Vitamin B12: 40% DV
Simple Prep:
- Mix ground beef with seasoning, roll into balls, and bake at 375°F for 20–25 minutes until cooked through.
3. Cheese (1 oz / 28g, cheddar or similar)
- Calories: 115 kcal
- Protein: 7 g
- Fat: 9 g
- Carbohydrates: 1 g
- Calcium: 20% DV
- Vitamin A: 6% DV
- Vitamin B12: 10% DV
Simple Prep:
- Slice cheese for snacking or sprinkle shredded cheese on meatballs or mussels.
4. Egg (1 large)
- Calories: 78 kcal
- Protein: 6 g
- Fat: 5 g
- Carbohydrates: 1 g
- Choline: 27% DV
- Vitamin D: 5% DV
- Vitamin B12: 10% DV
Simple Prep:
- Hard boil eggs by placing them in a pot, covering with water, and boiling for 9–12 minutes. Cool, peel, and eat as a snack or part of a meal.
5. Almond Milk (1 cup / 240ml, unsweetened)
- Calories: 30 kcal
- Protein: 1 g
- Fat: 2.5 g
- Carbohydrates: 1 g
- Calcium: 45% DV (fortified)
- Vitamin D: 25% DV (fortified)
- Vitamin E: 50% DV
Simple Prep:
- Serve almond milk as a drink or add it to coffee, tea, or smoothies.
6. Bacon (2 slices / 20g)
- Calories: 80 kcal
- Protein: 6 g
- Fat: 7 g
- Carbohydrates: 0 g
- Sodium: 15% DV
- Saturated Fat: 30% DV
Simple Prep:
- Fry bacon in a pan over medium heat until crispy (about 5–7 minutes). Drain on paper towels.
7. Margarine (1 teaspoon / 5g)
- Calories: 36 kcal
- Fat: 4 g
- Saturated Fat: 0.5 g
- Vitamin A: 8% DV (fortified)
- Vitamin D: 10% DV (fortified)
Simple Prep:
- Spread margarine on toast or use it to cook eggs or other dishes.
8. Salmon (3.5 oz / 100g)
- Calories: 206 kcal
- Protein: 22 g
- Fat: 13 g
- Omega-3 Fatty Acids: 2,500 mg
- Vitamin D: 113% DV
- Selenium: 59% DV
- Vitamin B12: 117% DV
Simple Prep:
- Bake salmon in the oven at 400°F for 12–15 minutes with a drizzle of olive oil, salt, and pepper until cooked through.
Combined Nutritional Values (1 Serving of Each)
The combined nutritional value for a single serving of each food:
- Calories: 977 kcal
- Protein: 81 g
- Fat: 65.5 g
- Carbohydrates: 15 g
- Fiber: 0 g
- Vitamin A: 22% DV
- Vitamin D: 153% DV
- Vitamin E: 50% DV
- Vitamin B12: 517% DV
- Calcium: 65% DV
- Zinc: 97% DV
- Iron: 47% DV
- Omega-3 Fatty Acids: 3,165 mg
- Sodium: 15% DV
Grocery List (Based on a 5-Day Meal Plan)
Here’s your grocery list for the week, assuming you’ll eat each of these items regularly over 5 days.
- Mussels (fresh or frozen, about 2 lbs)
- Ground beef (for meatballs, 1 lb)
- Cheddar cheese (block or pre-sliced, 8 oz)
- Eggs (1 dozen)
- Almond milk (unsweetened, 1 quart)
- Bacon (uncured or regular, 1 pack)
- Margarine (preferably trans-fat-free, 1 tub)
- Salmon fillets (fresh or frozen, 4–5 fillets, about 6–8 oz each)
How Many Days the Groceries Last
Based on this grocery list, here’s an estimate of how long each item will last:
- Mussels (2 lbs): Enough for 2–3 servings, good for 2–3 days depending on portion size.
- Ground beef (1 lb): Enough for 3–4 servings of meatballs, lasting 2–3 days.
- Cheddar cheese (8 oz): Enough for 5 days, especially if used for snacking or sprinkling on meals.
- Eggs (1 dozen): 12 eggs will last for 6 days, assuming 2 eggs per day.
- Almond milk (1 quart): Enough for 4–5 days, assuming 1 cup per day.
- Bacon (1 pack): Enough for 4–5 days if you eat 2 slices per day.
- Margarine (1 tub): A small tub will last for over a week, depending on use.
- Salmon (4–5 fillets): Enough for 4–5 meals, lasting 4–5 days.
Simple Cooking and Prep Instructions
- Steam Mussels: Steam with ½ cup water or broth for 5–7 minutes until shells open.
- Bake Meatballs: Mix ground beef with seasoning, roll into balls, and bake at 375°F for 20–25 minutes.
- Hard Boil Eggs: Boil eggs for 9–12 minutes. Cool and peel for snacks or meals.
- Cook Bacon: Fry in a pan for 5–7 minutes, then drain on paper towels.
- Bake Salmon: Drizzle with olive oil, season with salt and pepper, and bake at 400°F for 12–15 minutes.
- Cheese and Almond Milk: Serve cheese as a snack or topping, and use almond milk in drinks or smoothies.
Conclusion
With this easy meal plan, featuring mussels, meatballs, cheese, eggs, almond milk, bacon, margarine, and salmon, you can prepare nutrient-dense meals with minimal effort. The grocery list provides you with enough food to last about 5 days, making meal prep efficient and convenient. By following the simple cooking instructions, you’ll enjoy a balanced diet that’s rich in protein, healthy fats, and essential vitamins, supporting your overall health and well-being.
