For this week’s meal prep, rather than doing “lunches” and “dinners,” I just prepped four different dishes that can be eaten as either meal. For breakfast, I portioned out rolled oats with ground flax, chia seeds, and salt that I’ll cook in the microwave with frozen berries Afternoon snack is apples with almond butter.
Monegasque Spinach Soup: chicken broth with spinach, egg, cheese, barley, and (the secret ingredient) nutmeg. I like this soup because it’s a nice break from garlic and onion based meals. This recipe calls for orzo, but barley works better for meal prep because it doesn’t get soggy.
Quiche w/ Salad: I sautéed onions, orange bell pepper, and garlic, and added diced tomatoes, eggs, and low-fat milk. This quiche is a little lighter than most because I skipped the heavy cream and cheese. I served it with a simple salad of red leaf lettuce that I drizzled with a creamy balsamic vinaigrette just before eating.
Butternut Squash Mash w/ Chicken and Asparagus: I started by sautéeing butternut squash cubes with chopped leeks, garlic, and thyme, then I added strong chicken broth and let simmer. When it was done cooking, I mashed the squash with a fork. I marinated the chicken breasts in garlic, thyme, olive oil, lemon juice, salt, and pepper, and then baked in the oven, and I baked the asparagus in the same mixture.
Dairy-Free Beef & Broccoli Mac & Cheese: this dairy free cheese sauce is made with olive oil, soy milk, flour, garlic, onion, mustard, and nutritional yeast. I used whole wheat rotini pasta, lean ground beef, and steamed broccoli.