Underwrite Your Life

Week 4 Meal Prep

So for week 4 I decided to stir up a few new dishes that I am very excited to dig into!

First, I decided to stew some coconut curry lentils with cilantro white rice for dinner. While that was cooking, I whipped up some chicken curry salad for lunch, then finished with some seasonal pumpkin-spiced bread rolls. I claim the bread rolls are for breakfast, but I definitely can’t resist eating a few of them after dinner as well. They are delicious! The week cost a total of ~$2.29 per meal. Check below for the macro and calorie breakdown:

Read my review about how these meals held-up throughout the week!

week 4 finished product

In case you don’t want to click on each recipe individually, all the ingredients you’ll need to make this week’s meal prep are below:

67% Carbs
24%Protein
9% Fat











Ingredients Amount Cost (USD) Protein (g) Carbs (g) Fat (g) Calories (kcal)
Nothing 0 cup $- 0g 0g 0g 0 cal
Mayonnaise 5 tbsp $0.58 0g 10g 8g 100 cal
Plain Yogurt 0.3125 cup $0.47 3g 5g 0g 38 cal
Lemon 0.5 lemon $0.25 0g 3g 0g 9 cal
Honey 1 tbsp $0.22 0g 17g 0g 60 cal
Curry Powder 0.333333333 tbsp $0.04 0g 1g 0g 6 cal
Salt 1 tsp $0.01 0g 0g 0g 0 cal
Pepper 0.25 tsp $0.01 0g 0g 0g 0 cal
Chicken Breast 32 oz $5.86 176g 0g 20g 880 cal
Celery 4 stalks $1.25 1g 5g 0g 30 cal
Green Onion 3 green onion $0.26 3g 6g 0g 15 cal
Green Apple 1 apple $1.29 0g 19g 0g 100 cal
Raisins 0.5 cup $0.57 2g 64g 0g 240 cal
Onion 1 onion $1.00 2g 14g 0g 44 cal
Onion 2 onion $2.00 4g 28g 0g 88 cal
Fresh Garlic 2 clove $0.07 0g 2g 0g 8 cal
Lentils 2 cup $0.88 33g 73g 27g 1440 cal
Sweet Potato 1 sweet potato $1.00 2g 26g 0g 150 cal
Carrots 4 carrot $0.45 2g 23g 1g 100 cal
Curry Powder 2 tbsp $0.25 2g 7g 2g 36 cal
Cloves 0.25 tsp $0.03 0g 0g 0g 2 cal
Tomato 6 tomato $1.74 6g 12g 6g 210 cal
TJ Fire Roasted Tomato 1.75 cup $1.69 4g 18g 0g 88 cal
Vegetable Broth 3 cube $0.24 0g 3g 0g 15 cal
TJ Reduced Fat Coconut Milk 1.5 cup $1.29 6g 18g 42g 420 cal
White Rice 3 dry cups $2.16 36g 432g 0g 1800 cal
Cilantro 2 leaf $0.20 0g 0g 0g 2 cal
Green Onion 2 green onion $0.17 2g 4g 0g 10 cal
Flour 3 cup $0.28 36g 264g 0g 1320 cal
Salt 2 tsp $0.02 0g 0g 0g 0 cal
Sugar 12 tsp $0.05 0g 50g 0g 180 cal
Margarine 2 tbsp $0.06 0g 0g 17g 200 cal
Active Dry Yeast 1 packet $0.33 3g 3g 0g 21 cal
Eggs 2 egg $0.22 13g 1g 10g 144 cal
Pureed Pumpkin 0.5 cup $0.48 1g 10g 2g 50 cal
TJ Pumpkin Cream Cheese 3 tbsp $0.56 0g 9g 8g 105 cal
Total - - $29.96 338g 1128g 143g 7910 cal
Total/Day – – $4.59 48g 138g 18g 1010 cal
Total/Meal — — $0.82 9g 31g 4g 217 cal

All of this comes out to a grand total of ~$30, or $4.59/day. This made 6 servings of chicken curry salad, 7 servings of coconut lentils, and 24 servings of 1 pumpkin roll each.