I’ve been looking forward to this gourmet 6-day meal prep for weeks! For breakfast I made green smoothie freezer packs. I put almond butter, ground flax, ginger, turmeric, black pepper, mango, cantaloupe, apple, cucumber, kale, spinach, and parsley into bags and stashed them in the freezer. Each morning I’ll take one out and blend it with lemon juice and water.
Lunch number one is a simple yet delicious caprese pasta salad. I used tri-color rotini pasta and added mozzarella, fresh basil, cherry tomatoes, spinach, balsamic vinegar, olive oil, salt, and pepper.
Lunch number two is sockeye salmon that I marinated in tamari, seasoned rice vinegar, garlic, and ginger and then fried on the stove, plus steamed broccoli and mashed white sweet potato. I'll store these lunches in the freezer since fish doesn't last long in the fridge.
For one of the dinners I did my absolute favorite creamy chicken and wild rice soup from CookingLight. It has mushrooms, kale, fresh thyme, chicken, wild rice, and bacon (I sauteed the veggies in the bacon grease instead of oil).
The other dinner is ratatouille (tomatoes, zucchini, yellow squash, and eggplant with fresh herbs) and carne asada.
Inspired by the mango I had in the freezer, I decided to made mango black bean salads for my lunches! For two of the dinners, I did a quinoa pork kale stir-fry, and the other two are mashed peas with carrots, asparagus, and shrimp! I made banana zucchini bread for my afternoon snacks
It wouldn’t be October without a Fall-themed meal prep!
Breakfast: pumpkin spice chia pudding
Lunch: Trader Joe’s pumpkin bisque with tofu and braised kale.
Snack: honeycrisp apples with almond butter.
Dinner: roasted delicata squash and Brussels sprouts and ham with a balsamic honey mustard sauce.
Dessert: Trader Joe’s pumpkin spice pretzel thins and Howling Gourds pumpkin ale!
I made chia pudding for breakfast, two with mango and two with blueberries. Lunch is kaleslaw salads! All of the salads have quinoa, kale, red cabbage, carrot, and green onion. Two of the salads have chicken breast and balsamic vinaigrette, and the other two have tempeh and peanut sauce. For snacks, I got a little fancy and did cucumber slices with mashed avocado and smoked salmon. Two of my dinners are chicken breast with red bell pepper almond butter sauce, roasted sweet potato, and Brussels sprouts, and the other two are pasta with chicken, red sauce, onions, mushrooms, and zucchini.
Meal prep doesn’t have to always mean making everything from scratch! Sometimes it makes sense to take some shortcuts in order to save time in the kitchen. This week’s meal prep was super simple, requiring very little cooking and only two to four ingredients per meal.
Breakfast is granola with Greek yogurt and blueberries, and afternoon snack is bananas and protein bars. Have you tried these protein bars from Costco? OMG THEY’RE THE BEST!!
These lunches and dinners are great examples of how I usually go about structuring my meals. It generally comes down to combining a protein, a complex carbohydrate, a vegetable, and a sauce. Lunches are pesto rice with my favorite Aidell’s chicken apple sausages and frozen mixed veggies. Dinner is asparagus beef stroganoff. I used pre-cooked pasta, and the sauce is just ground beef and cream of mushroom soup! I think I learned that recipe from my dad :)
For breakfast, I put together an overnight oats mix that I’ll add soy milk to the nigh before, and I’ll have some fruit on the side. Lunch #1 is brown rice, peas & edamame, and seared okra, with a homemade korma sauce to drizzle on top. Lunch #2 is a salad of black beans, corn, grape tomatoes, cilantro, and avocado (lime juiced and Saran wrapped to prevent browning) with a cumin & lime dressing. For afternoon snacks I have roasted red bell pepper hummus, carrot sticks & cucumber slices to dip in it, and fruit. Dinner #1 is garlic fried tofu, steamed broccoli, and brown rice with homemade peanut sauce, and dinner #2 is coconut lentil curry with spinach and sweet potatoes I love the variety of colors, flavors, and textures in this meal prep, I sure won’t be getting bored!