HEALTHY MEAL PREP FOR THE WEEK | 5-Day Menu!

 

INGREDIENTS

US Metric

• BREAKFAST: Southwest Frittata (5 servings)

• 1 Tbsp Avocado or Coconut Oil

• 1 Yellow Onion, chopped

• 2 Bell Peppers, de-seeded and chopped (any color is fine)

• 1 Jalepeno (de-seeded and finely chopped)

• 1/2 tsp Garlic, minced

• 1 lb 93% Lean Ground Turkey

• 1 Packet of Healthy Taco Seasoning (about 2 Tbsp worth) *I like the Siete brand

• 1 C. Cherry or Grape Tomatoes, halved or cut into fourths

• 1/4 C. Salsa Verde (or Regular Salsa)

• 10 Eggs

• 3 Tbsp Unsweetened Almond Milk (or any type of milk)

• 1 tsp Sea Salt

• 1/2 tsp EACH of Garlic Powder, Onion Powder, Black Pepper, and Paprika

• 1/4 C. Nutritional Yeast

• Garnish with Cilantro (optional)

• 1 C. Fresh Strawberries (as a side)

• LUNCH: Creamy Shrimp and Dill Pasta Salad (5 servings)
• For the Pasta Salad:

• 1 lb Wild-Caught Shrimp, peeled and deveined

• 8 oz Fusilli or Rotini Chickpea Noodles or Cassava Noodles (or any gluten free noodle)

• 1.5 C. Celery, finely chopped

• 1 Red Bell Pepper, de-seeded and chopped

• 1/2 Medium Red Onion, chopped

• 1 C. Cherry or Grape Tomatoes, halved or cut into fourths

• 1/2 C. Kalamata Olives, halved

• 1/4 C. Fresh Dill, finely diced

• 1/2 C. Feta or Goat Cheese Crumbles (or dairy free cheese crumbles)

• For the Dressing:

• 1/2 C. Plain Greek Yogurt (or plain dairy free yogurt)

• 1/4 C. Avocado Mayonnaise (I use Primal Kitchen or Chosen Foods)

• 2 tsp Old Bay Seasoning

• 1 tsp Raw Honey

• 1 tsp Dijon Mustard

• 1/2-1 tsp Sea Salt

• 1/4 tsp Black Pepper

• Zest and Juice from 1 Lemon

• DINNER: Grain Free Orange Chicken with Rice Blend (5 servings)
• For the Chicken Mixture:

• 1.5 lbs Chicken Breasts, cut into 1-inch cubes

• 2.5 Tbsp Tapioca or Arrowroot Starch/Flour

• 2 tsp Aluminum Free Baking Powder

• 1 tsp EACH of sea salt, garlic powder, and paprika

• 1/2 tsp EACH of black pepper and onion powder

• 2 Tbsp Avocado Oil

• For the Sauce Mixture:

• 7-8 Garlic Cloves, finely diced (or about 1 Tbsp + 1 tsp of minced garlic)

• 2 Tbsp Ginger, peeled and finely diced (use 1 Tbsp if you want it less spicy)

• 1 tsp Chili Flakes

• 1.5 C. Orange Juice (no pulp)

• 1/4 C. Coconut Aminos (a soy sauce alternative)

• 3 Tbsp Raw Honey

• 1 Tbsp Orange Zest

• 3 tsp Tapioca or Arrowroot Starch/Flour

• 1/4 C. Water

• For the Rice Blend:

• 2/3 C. Uncooked Rice, rinsed

• 1 1/3 C. Water

• 24 oz Cauliflower Rice (I used the frozen riced cauliflower from the frozen section, 2 bags)

• Sea salt and pepper, to taste

• Sides & Garnishes:

• 1/4 of an Avocado (for each serving)

• Garnish with sesame seeds and chopped green onion (optional)

• SNACK: Chocolate Peanut Butter Oat Balls (makes 17 balls)

• 1 C. Powdered Peanut Butter or Powdered Almond Butter (if not trying to lose weight, use regular nut butter)

• 1/4 C. + 3 Tbsp of Water

• 4 Tbsp Raw Honey

• 1/2 tsp Vanilla Extract

• 2 Tbsp Ground Flax Seeds

• Pinch of Sea Salt

• 1 1/4 C. Old Fashioned Rolled Oats

• 5 Tbsp Chocolate Chips

DIRECTIONS

• BREAKFAST: Southwest Frittata
• Preheat oven to 375 F.
• In a 10-12 inch skillet, add the oil. Once heated, add the onion and bell pepper. Saute until slightly soft and translucent. Then, add the jalepeno. Saute another 3-4 minutes. Next, add the minced garlic and saute 1-2 more minutes.
• Add the ground turkey to the skillet with the sauteed vegetables and cook until fully done. About halfway through cooking the turkey, add the taco seasoning and continue cooking until done. Allow to cook without a lid to let most of the liquid evaporate. Drain any excess grease if using ground beef.
• Once turkey is fully cooked through, turn off the heat and stir in the cherry tomatoes and salsa. Set skillet aside.
• For the egg mixture, in a large mixing bowl, add the eggs, milk, all seasonings, and nutritional yeast. Whisk until eggs are fully broken down and everything is fully combined. Pour egg mixture into the skillet with the ground turkey mixture. Lightly stir it to make sure everything is evenly distributed.
• Place skillet in the oven and let cook for about 25-30 minutes or until the center is set and top is slightly golden in color. Remove from oven and let cool for 10 minutes. Then, slice it into 5 roughly equal parts.
• To assemble your meal prep containers: Add one slice of the frittata to each container. Garnish with cilantro (optional). Add 1 C. of strawberries to each container. ENJOY!
• LUNCH: Creamy Shrimp and Dill Pasta Salad
• In a large saucepan, add 6 cups of water and bring to a light boil. Reduce heat to medium, add the shrimp, and boil for about 3-5 minutes or until shrimp are slightly pink and curled (don’t overcook!). Once done, drain and rinse the shrimp with cold water to stop the cooking. Pat shrimp with a paper towel to remove any excess liquid and add to a large mixing bowl.
• In a separate saucepan (or in the same one after cleaning it), cook the noodles according to the package instructions. Once done, drain and rinse the noodles with cold water. Let all excess liquid drain then add the noodles to the large mixing bowl with the shrimp.
• In the large mixing bowl with the shrimp and noodles, add the chopped celery, bell pepper, onion, cherry tomatoes, olives, and dill. Toss until fully combined. Then, add the crumbled cheese and lightly toss again to combine.
• In a separate mixing bowl, add all dressing ingredients and whisk until fully combined. Pour dressing over pasta salad and toss until all of the pasta salad is coated with the dressing. This is optional but for maximum flavor, let pasta salad marinate overnight before transferring to meal prep containers.
• To assemble meal prep containers: Divide pasta salad into 5 roughly equal parts and add to your individual meal prep containers. Garnish with fresh dill (optional). ENJOY!
• DINNER: Grain Free Orange Chicken With Rice Blend
• Add all chicken mixture ingredients to a mixing bowl (except the avocado oil). Toss to combine. Make sure the cubed chicken is fully coated with everything. In a large skillet or pot, add the avocado oil. Once it’s heated through, add the cubed chicken and cook on each side until the chicken is fully cooked through. Once done, remove chicken from the skillet and set aside. Remove any excess oil from the skillet.
• For the sauce mixture, in the same skillet/pot over low-medium heat, add the garlic and ginger. Saute that for about 3-4 minutes. Add the chili flakes and saute another 2-3 minutes. Then, add the orange juice, coconut aminos, honey, and orange zest. Whisk to combine. Bring to a light boil.
• While the sauce mixture is coming to a light boil, off the the side in a small bowl, combine the tapioca starch with water. Whisk to combine. Then, pour it into the sauce mixture (once it starts to lightly boil). Reduce heat to low-medium and let the sauce simmer for about 5-10 minutes or until it starts to thicken. Add chicken cubes back to pot. Toss to combine. Turn off the heat.
• For the rice mixture, cook rice in a saucepan or rice cooker until done. While that’s cooking, add the cauliflower rice to a large skillet and saute until it reaches your desired texture. *Tip for cauli-rice: I like to add a splash of water and cover skillet with a lid to soften it faster. Then, once it reaches my desired texture, I remove the lid to let most of the liquid evaporate.
• Once the cauliflower rice and regular rice are done, add the regular rice to the skillet with the cauliflower rice and mix until fully combined. Season with sea salt and pepper, to taste. If you find it’s too dry, add a splash of water and continue heating it through until the moisture is fully incorporated.
• To assemble meal prep containers: Add one serving of the rice blend to one side of the container. Add one serving of the orange chicken mixture to the other side. When ready to serve, top with 1/4 of an avocado. And (optionally) garnish with sesame seeds and chopped green onion.
• DINNER: Grain Free Orange Chicken With Rice Blend
• Add all chicken mixture ingredients to a mixing bowl (except the avocado oil). Toss to combine. Make sure the cubed chicken is fully coated with everything. In a large skillet or pot, add the avocado oil. Once it’s heated through, add the cubed chicken and cook on each side until the chicken is fully cooked through. Once done, remove chicken from the skillet and set aside. Remove any excess oil from the skillet.
• For the sauce mixture, in the same skillet/pot over low-medium heat, add the garlic and ginger. Saute that for about 3-4 minutes. Add the chili flakes and saute another 2-3 minutes. Then, add the orange juice, coconut aminos, honey, and orange zest. Whisk to combine. Bring to a light boil.
• While the sauce mixture is coming to a light boil, off the the side in a small bowl, combine the tapioca starch with water. Whisk to combine. Then, pour it into the sauce mixture (once it starts to lightly boil). Reduce heat to low-medium and let the sauce simmer for about 5-10 minutes or until it starts to thicken. Add chicken cubes back to pot. Toss to combine. Turn off the heat.
• For the rice mixture, cook rice in a saucepan or rice cooker until done. While that’s cooking, add the cauliflower rice to a large skillet and saute until it reaches your desired texture. *Tip for cauli-rice: I like to add a splash of water and cover skillet with a lid to soften it faster. Then, once it reaches my desired texture, I remove the lid to let most of the liquid evaporate.
• Once the cauliflower rice and regular rice are done, add the regular rice to the skillet with the cauliflower rice and mix until fully combined. Season with sea salt and pepper, to taste. If you find it’s too dry, add a splash of water and continue heating it through until the moisture is fully incorporated.
• To assemble meal prep containers: Add one serving of the rice blend to one side of the container. Add one serving of the orange chicken mixture to the other side. When ready to serve, top with 1/4 of an avocado. And (optionally) garnish with sesame seeds and chopped green onion.
• SNACK: Chocolate Peanut Butter Oat Balls
• In a mixing bowl, add the powdered peanut butter and water. Whisk to combine. Then, add the honey, vanilla, ground flax seeds, and sea salt. Whisk until fully combined.
• Add the rolled oats. Toss to combine. Then, add the chocolate chips and continue tossing until everything is fully combined and oats are coated with the peanut butter mixture. Add mixture to fridge for 15 minutes to chill a bit.
• Scoop out about a tablespoon’s worth of the mixture, roll it into a tight ball, and place it onto a lined baking sheet. Repeat this process until all of the mixture is gone (makes about 17 balls). Place balls back in the fridge for 15 minutes to hardened a bit. Then, transfer them to a glass storage container. ENJOY!