I posted my plans for meal prep the other week, and a lot of you wanted the recipes! It took some time to jot these down, as life as been a bit crazy with my 5 month old!
These are all fairly simple, because to be honest, it’s been harder to spend as much time cooking lately with my 5 month old, but I feel like these are still absolutely delicious.
Turkey Burger Bowls
High protein, quick, delicious lunch or dinner! I love this when I have minimal time to cook.
Equipment
- Skillet
- Sharp Knife
- Cutting Board
Ingredients
Protein Portion Ingredients
- 1.5-2 lbs. Ground Turkey
- 1 1/2 tsp. Garlic Powder
- 1 tsp. Onion Powder
- 1/2 tsp. Smoked Paprika
- 1/2 tsp. Salt
- 1/4 tsp. Black Pepper
Bowl Base + Toppings
- 8 c Mixed Greens
- 1 c Onion Sprouts
- 1/2 c Pickled Red Onion
- 1 c Cherry Tomatoes Halved
- 2 Whole Avocados Sliced
- 2 Whole Japanese Sweet Potatoes Peeled, Chopped
- 1 Tbsp Avocado Oil
- 1 tsp Truffle Salt
- Ketchup and Mustard as needed
Instructions
- Cook ground turkey in a skillet with seasonings until well-browned. Set to the side.
- Cover diced sweet potato in avocado oil with a little salt (or truffle salt) and air fry until tender on the inside, and crispy on the outside (about 400 F for 15-20 minutes, stirring halfway through).
- Assemble ingredients into 4 bowls and use ketchup/mustard as condiments, enjoy!
One Pan Mediterranean Salmon and Vegetables
This is a great starting recipe for those people who are not huge fish-lovers. I really feel like the abundance of flavor hides any hint of fishy-ness from the salmon.
Equipment
- 1 9 x 13 Baking Dish
- 1 Cutting Board
- 1 Sharp Knife
Ingredients
- 1-1.5 lbs Salmon
- 1 lb Small red potatoes Quartered
- 1 c Cherry tomatoes Halved
- 1 Whole Small red onion Chopped
- 1 Whole Zucchini Chopped
- 6 c Spinach
- 2 1/2 tbsp Olive oil
- 1/4 c Lemon juice
- 2 tbsp Capers and juice
- 3-4 tbsp Kalamata olives chopped
- 1 1/2 tsp Dried oregano
- 1/2 tsp Red pepper flakes
- 1/3 c Feta
Instructions
- Preheat oven to 425 F.
- Add red potatoes, red onion, 1 1/2 tbsp olive oil, and a pinch of salt to a baking dish (9×13 is a perfect size). Bake for 15 minutes.
- Remove the pan from the oven. Add in your additional ingredients, scooping a spot in the center of the potatoes to place the salmon, and piling the additional ingredients over the salmon and potatoes.
- Bake for about 20 minutes or until salmon is cooked to your liking.
Veggie Packed Coconut Chicken Curry
This curry sauce is so delicious, it's incredibly easy to get all your veggies in!
Equipment
- 1 Large skillet
- 1 Sharp Knife
- 1 Cutting Board
Ingredients
- 1 1/2 lb Chicken thighs
- 2 1/2 tbsp Red curry paste
- 1/4 c Chicken bone broth
- 2 tbsp Tomato paste
- 1 tbsp Fresh ginger grated
- 3 cloves Garlic chopped
- 1 can Coconut milk
- 2 c Broccoli florets
- 1 Whole Yellow squash chopped
- 1 Whole Red bell pepper chopped
- 1/4-1/2 tsp Salt to taste
- 1/4 c Fresh cilantro Washed and chopped
Instructions
- Heat avocado oil in a large skillet over medium heat. Mix in garlic, and sauté. Add chicken pieces, and cook for a few minutes until the outside is no longer pink.
- Add in ginger, red curry paste, tomato paste and chicken bone broth. Cook for a few more minutes (approx. 5).
- Add in all remaining ingredients except for cilantro, and simmer for 8-10 minutes, covered until chicken is cooked thoroughly and vegetables are tender.
- Serve over rice or your grain of choice, and top with cilantro.
Notes
You could also add cauliflower rice to your regular rice to bulk up the veggies 🙂
Chicken Caesar Wraps
Ingredients
- 1 lb Chicken breast Precooked, shredded
- 6 c Romaine Washed, shredded
- 1/3 c Parmesan Shredded
- 1/2 c Cherry tomatoes Diced
- 1/2 c Cucumber Diced
- 1/4 c Caesar Dressing Homemade, or California Olive Ranch or Side Dish Miso Caesar are great options
- 2 tbsp Lemon juice
- 4 Whole Tortillas Rise + Puff or Siete Chickpea are my favorite!
- Salt and Pepper to taste
Instructions
- Mix salad ingredients together and assemble into wraps. Serve with some carrots on the side and maybe a piece of fruit for a balanced meal
Air Fried Gnocchi
Air fried gnocchi sounds crazy, but I swear it works!
Equipment
- 1 Air Fryer
- 1 Sharp Knife
- 1 Cutting Board
- 1 Large Mixing Bowl
Ingredients
- 1 Package Stuffed Gnocchi Mamma Emma cacio e pepe is my favorite!
- 1 Whole Red bell pepper Chopped
- 1 Whole Yellow bell pepper Chopped
- 1 Pint Shiitake mushrooms Sliced
- 1/2 Red Onion Sliced
- 1 Zucchini Sliced
- 1 Yellow Squash Sliced
- 2 Chicken Sausages Chopped (Bilinski Mushroom – is my favorite)
- 1 1/2 tbsp Avocado oil
- 2 tsp Garlic powder
- 1/2 tsp Chili flakes
- 1 1/2 tsp Italian Seasoning
- 1/3 c Parmesan
- 4 c Arugula
- Salt to taste
Instructions
- Mix gnocchi, bell peppers, mushrooms, red onion,zucchini, squash, and chopped chicken sausage in a bowl with avocado oil,garlic powder, chili flakes, and Italian seasoning.
- Pour mixture into your air fryer, and spread out evenly.
- Bake at 400 F for about 10 minutes. Then mix your gnocchi and vegetables, and cook again in the air fryer for another 5-10 minutes, until your gnocchi is slightly crispy and vegetables all appear well cooked.
- Serve over a handful of arugula, with a sprinkle of parmesan on top!
Mushroom Parmesan Breakfast Wraps
Equipment
- 1 Skillet
Ingredients
- 4 Whole Eggs
- 1/2 c Egg White
- 1/4 c Parmesan
- 1/2 c Mushrooms
- 2 c Spinach
- 1 tbsp Coconut aminos
- 2 tsp Avocado oil
- 1/4 tsp Salt
Instructions
- Heat 1 tsp avocado oil in a skillet. Once oil is heated, toast tortillas, and set aside.
- Add another tsp avocado oil to the skillet. Saute mushrooms, and spinach until wilted.
- Mix in eggs, egg white, coconut aminos, parmesan, and cheese. Cook over low heat, stirring, until eggs are no longer runny and you have a soft scramble.
- Assemble into tortillas, and season with salt and pepper to taste.
French Toast Protein Bake
You can't go wrong with this. It's delicious, so high protein, and great for crowds. If you want to boost the protein, you can definitely add some vanilla protein powder into the blender too!
Equipment
- 1 9×13 Baking Dish
- 1 Blender
Ingredients
- 10 Slices Bread (Whole Grain)
- 2 c Egg Whites
- 6 Whole Eggs
- 1 1/2 c Cottage Cheese
- 1 c Milk
- 1/3 c Maple Syrup
- 2 tsp Vanilla Paste
- 1 tsp Cinnamon
- 1/2 tsp Salt
- Fresh Berries
Instructions
- Layer bread into a 9×13 baking dish.
- Add egg whites, eggs, cottage cheese, milk,maple syrup, vanilla, salt and cinnamon into a blender. Blend well.
- Pour mixture into your baking dish over the bread, and let the bread sit in the mixture soaking up the liquid while you preheat your oven to 350F.
- When the oven comes to temp, bake casserole for approximately 50 minutes.
- Serve with fresh berries (and I actually preferthis cold).
The OG Mug Muffin
I've been making variations of this since sophomore year in college and I still love it so much!
Equipment
- 1 Microwave safe mug
Ingredients
- 1 Extra ripe banana
- 1/2 c Rolled Oats
- 1 Whole Egg
- 2 1/2 Tbsp Milk
- Pinch of salt, cinnamon, vanilla paste – whatever you want!
Instructions
- Take a large mug, and mash your banana thoroughly in the mug. Then add all additional ingredients and stir well.
- Microwave for 1.5-2 minutes or until it appears firm and there's no wet spot in the center (all the egg is cooked).
- Top with greek yogurt, peanut butter, hazelnut butter – whatever you want! And enjoy!
Snacks for the week are:
Homemade Perfect bars (you can find the recipe in the snack section of this blog)
Apples and Peanut butter
Carrots, Cucumbers and Greek Yogurt Dip
Blueberries and Raaka Chocolate
If you make these meals this week let me know how it goes!
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