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$75 Epic Meal Prep using Amazon Fresh

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Epic $75 Meal Prep
We are back at it again with another epic meal prep video! But this time, instead of wandering the aisles of the grocery store, I did it all from the comfort of my couch…and I got to say – I LOVED IT!

I am very hesitant to let someone else pick out my groceries because: 1) I enjoy the in store experience of perusing the aisles; and 2) I always doubt if people will select the best produce for me.

This was my first time using Amazon Fresh and NO, this is NOT a sponsored video.  It’s actually a review.

Not only did the groceries come out to be cheaper than $75, just around $67, but I found the entire experience extremely efficient.  I selected the groceries and then gave a 2 hour grocery delivery window and BOOM!

UPDATE 
After filming and editing the video, I realized that I paid for 5 oranges for breakfast, but we did NOT receive them in the package.  Amazon Fresh was apologetic and refunded the money BUT they are not included in the video, so we removed them from the plan and just split the apple into 2 servings each day.  Ideally, you would eat 1 orange as a part of  breakfast and 1 apple as part of a snack.

If you are unfamiliar with epic meal prep, let me explain.

A few years back when I new to eating healthy and “broke as a joke,” I did some budgeting.  I realized that I was spending about $75 – $100 each on lunch by eating out with my co-workers each day and getting snacks in between.  I challenged myself to see if I could eat for the entire week for that price instead.  The objective: create 5 meals, for 5 days, all for $75!

Catch-up on my previous versions on YouTube:

Epic $75 Meal Prep 1

Epic $75 Meal Pep 2

Ok, with that out of the way, let’s get started with this digital version of epic $75 meal prep using Amazon Fresh.  I included the exact links to the products below in case you wanted to add them to your cart as well.

The final price came out to be $66.98 but be sure to see my note above RE the missing oranges.

Epic $75 Meal Prep


Grocery List

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Breakfast Quesadilla Meal

Ingredients

Epic $75 Meal Prep - Breakfast quesadilla
Ingredients for 1 breakfast quesadilla meal

  • 3 eggs
  • 1/4 cup red onion
  • 1/2 cup bell pepper, sliced
  • 1/3 cup shredded cheese
  • 1 low carb whole wheat tortilla
  • 1/2 green apple

 

Prep

  • 1 green bell pepper, sliced
  • 1/2 red onion, sliced
  • fresh lime juice
  • sea salt & pepper
Steps
  1. Prep the onions and bell pepper.  Set a skillet on HIGH heat.  Once hot, lightly spray with avocado oil then add the bell pepper and onion to sear.  Cook for 2 – 3 minutes, or until you see the outside begin to sear and blister.  Squeeze in fresh lime to help the veggies wilt.  Cook for no more than for 6 – 7 minutes.
  2. Set a nonstick skillet on medium heat.  Once hot, lightly spray with avocado oil, then add the eggs.  Cook the eggs through and scramble them.  Once they have finished cooking, remove the eggs and assemble the quesadilla.  Set the skillet back on the heat.
  3. To a whole wheat tortilla, add half of the cheese, the eggs, sautéed bell peppers & onions and the remaining cheese, then FOLD it over to close.
  4. Lightly spray the skillet with oil, then add the quesadilla.  Cook on each side for 3 to 4 minutes, until the cheese has melted and the edges are crispy.
  5. Enjoy the quesadilla and half of a green apple.
    Epic $75 Meal Prep - Breakfast quesadilla

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Calories
468
Protein
31g
Fat
25g
Carbs
33g
Sodium
Fiber
13g
Sugar
13g
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Snack - Apple, Celery, Peanut Butter & Cottage Cheese

Ingredients

Epic $75 Meal Prep - Snack
Ingredients for 1 serving

  • 1/2 green apple
  • 1 celery stalk, chopped into 2 pieces
  • 2 tablespoons peanut butter
  • 4.5oz 2% cottage cheese
  • Garnish
    • cinnamon
Steps

Place all the ingredients into a meal prep container, with separate compartments for the cottage cheese and peanut butter.  If you do not like cottage cheese, simply swap it for 2% Greek yogurt.

Epic $75 Meal Prep - Snack

Calories
371
Protein
26g
Fat
18g
Carbs
24g
Sodium
Fiber
6g
Sugar
18g
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Tex Mex Sheet Pan - Chicken, Roasted Veggies & Rice

Ingredients

Epic $75 Meal Prep - TexMex Sheet Pan
Ingredients for 5 servings

  • 1 cup brown rice, uncooked
  • Chicken
    • 1 1/4 lb chicken thighs, excess fat trimmed
    • pinch of sea salt & pepper
    • 1 tablespoon The Fit Cook Green Chile Lime (no substitute – just omit if you do not have it)
    • 2 teaspoons smoked paprika (OR chili seasoning)
    • 1 teaspoon cumin
    • 1 teaspoon olive oil
  • Veggies
    • 1 red onion, cut into large chunks
    • 1 red bell pepper, chopped into slices
    • 12oz broccoli florets,
    • 1 large zucchini, chopped into 1-inch pieces
    • pinch of sea salt & pepper
    • 1 tablespoon olive oil
  • avocado oil spray (or coconut oil)
  • Garnish
    • fresh cumin
Steps
  1. Cook rice according to the instructions given and set aside.
  2. Set oven to 400F.
  3. In a bowl, mix together the ingredients for the chicken – rub the spices and oil over the chicken thighs.  Then let it rest and briefly marinate as you prepare the rest of the meal.
  4. Line a large baking tray with parchment paper.  Add the ingredients for the veggies and mix together.  Spread the veggies out on the baking tray as much as possible, then add the chicken.  Nestle them in and make sure they are touching the tray and not laying on top of veggies.
  5. Spray the entire tray one last time with avocado oil.
  6. Bake for 20 minutes.  For the last 1 – 2 minutes, increase the heat of the oven to broil to brown the veggies and meat.
  7. Enjoy each meal with a serving of brown rice and garnish!
    Epic $75 Meal Prep - TexMex Sheet Pan
Calories
365
Protein
27g
Fat
14g
Carbs
39g
Sodium
Fiber
6g
Sugar
4g
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Snack - celery, avocado, bell pepper & egg

Ingredients

Epic $75 Meal Prep - Snack
Ingredients for 1 snack

  • 1/2 ripe avocado
  • 1 celery stalk, cut into 2 pieces
  • 2 slices red bell pepper
  • 2 slices yellow bell pepper
  • 1 hard boiled egg
  • sea salt & pepper to taste

 

Prep

  • 5 eggs
Steps

Bring a pot of water to a boil.  Add at least 5 eggs and cook until hard boiled, around 8 to 10 minutes.  Immediately place the eggs in a bowl of ice water so they stop cooking and so they are easier to peel.


Make sure the avocado is ripe enough to be mashed with a fork.  Then chop up the egg and the bell pepper and mix everything together.  Instead of using chips, enjoy the mix with the celery sticks.
Epic $75 Meal Prep - Snack

Calories
218
Protein
9g
Fat
18g
Carbs
9g
Sodium
Fiber
10g
Sugar
4g
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Creamy Turkey, Spinach & Chickpeas

Ingredients

Epic $75 Meal Prep - creamy Turkey chickpea spinach
Ingredients for 5 servings

  • 1/2 cup brown rice, uncooked
  • 1 tablespoon avocado oil
  • 1 tablespoon garlic, minced
  • 1/2 cup diced red onion
  • 1 tablespoon fresh ginger
  • Spices
    • 1 tablespoon smoked paprika
    • 2 teaspoons cumin
    • 1 teaspoon cinnamon
  • 1 1/4 lb 95% ground turkey
  • 1 can (15oz) no salt added garbanzo beans, drained
  • 280z (fire roasted) crushed tomatoes (or diced tomatoes)
  • 1 cup water
  • 3 tablespoons tomato paste
  • pinch of sea salt & pepper
  • 5oz raw spinach
  • garnish
    • fresh cilantro
Steps
  1. Cook rice according to the instructions given and set aside.
  2. Set a skillet on medium high heat. Once hot, add oil, garlic, onions and ginger.  Caramelize for 3 minutes, or until the onions turn brown and translucent.
  3. Add the spices and continue to stir for 1 minute.
  4. Add the ground turkey and chop it as it cooks in the skillet.  Mix it in with  the spices.
  5. Add the garbanzo, tomatoes, tomate paste and water, along with a pinch of sea salt & pepper.  Stir and bring to a light simmer.  Reduce the heat to low, then cover and cook for 35 – 40 minutes.
  6. When there is about 5 minutes left, remove the lid and fold in the spinach to wilt.  Mix it in and season to taste with sea salt & pepper.
    Epic $75 Meal Prep - creamy Turkey chickpea spinach
  7. Garnish and enjoy this meal with brown rice OR for a lower carb option, steamed cauliflower rice.
    Epic $75 Meal Prep - creamy Turkey chickpea spinach
Calories
366
Protein
36g
Fat
6g
Carbs
45g
Sodium
Fiber
9g
Sugar
10g