Tag archives for Meal Prep

Healthy Meal Prep | Menu 5

**Healthy Meal Plan 2017 eBook Available HERE**
**eBook Bundle | All three Meal Prep Made Easy eBooks Available HERE**

Meal Prep Made Easy Series
Baked Oatmeal 3 Ways

Creamy Tomato Soup
1 yellow onion, diced
2 cloves garlic, minced
8 tomatoes, chopped
3 cups vegetable broth
2 tbsp brown sugar
2 tbsp tomato paste
¼ cup parmesan cheese, grated (optional)
¼ cup cream (optional)
salt and pepper
fresh basil

Combine onion, garlic, tomatoes, broth, brown sugar and tomato paste in a slow cooker.
Cook on High for 3 hours or Low for 6 hours. Blend with an immersion blender. Stir in parmesan and cream. Season to taste with salt and pepper. Garnish with fresh basil.
Store in the refrigerator for 4 to 5 days or in the freezer for 3 months.

Ranch Roasted Chicken & Veggies
2 tbsp dried parsley
2 tsp garlic powder
2 tsp onion powder
1 tsp dried dill
1 tsp dried chives
1 tsp salt
1 tsp pepper
2 tbsp olive oil
6-8 chicken drums & thighs
6 red skin potatoes, chopped
6 carrots, chopped

Combine dried herbs and spices in a bowl and stir well.
Preheat oven to 400°F. Arrange chicken, potatoes and carrots on a large baking sheet.
Drizzle with olive oil and season with 2 to 3 tbsp of ranch seasoning. Store the remaining seasoning for later use.  Bake until chicken reaches at least 165°F.  Broil for the last 2 minutes of cooking to get a nice crispy skin.
Serve immediately or store in the refrigerator for up to 3 days.

Lemon & Herb Quinoa
1 cup quinoa
2 cups chicken or vegetable broth
1 clove garlic, minced
1 tbsp butter
1 lemon, juiced and zested
1 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped
salt and pepper

In a medium saucepan bring quinoa, broth and garlic to a boil over medium-high heat.
Reduce heat to low, cover and simmer for 15-20 minutes. Turn off heat and let quinoa rest, covered, for an additional 5 minutes. Stir in butter, lemon juice, lemon zest, parsley, basil, salt and pepper.
Serve immediately or store in the refrigerator for 4 to 5 days.

Cobb Salad
2 cups cherry tomatoes
8 eggs, boiled and chopped
½ cup deli ham, chopped
½ cup deli chicken, chopped
½ cup blue cheese, crumbled
3 cups romaine lettuce, chopped
2 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
salt and pepper

In a small bowl whisk olive oil, red wine vinegar, Dijon mustard, salt and pepper. Toss well.
Start with a tablespoon of dressing in each of 5 mason jars. Layer cherry tomatoes, egg, ham, chicken, blue cheese and salad greens.
Store in the refrigerator for 4 to 5 days.  Shake well before eating.

Cherry Baked Oatmeal
1½ cups rolled old-fashioned oats
¼ cup brown sugar
1 tsp baking powder
1 egg
½ cup applesauce
½ cup milk
½ tsp vanilla
½ cup cherries, pitted and chopped (I use frozen)
¼ cup slivered almonds

Preheat oven to 375°F. Grease muffin tin well. Set aside.  In a large mixing bowl combine oats, brown sugar and baking powder. In a second bowl combine egg, applesauce, milk and vanilla. Whisk well.  Pour wet ingredients into dry ingredients and mix well. Fold in cherries and almonds.  Bake for 30 minutes.
Store in the refrigerator for 4 to 5 days.

Steamed Broccoli & Cauliflower
1 broccoli crown, cut into florets
1 head cauliflower, cut into florets

Heat 1 inch of water in a large pot. Combine vegetables in a steamer basket. Steam for 5-7 minutes or until they are cooked through but still retain some of their crispness. Run them under cool water to prevent them from cooking any further.
Store in the refrigerator for 4-5 days.

Grape & Cheese Snack Bites JUMP TO RECIPE HERE: http://bit.ly/1lXFZZx
8oz goat cheese or cream cheese
12 seedless grapes, washed
1 cup pecans, crushed

Bring goat cheese to room temperature. Roll goat cheese around each grape forming a ball. Roll each ball in crushed pecans. Place in individual mini baking cups.
Store in the refrigerator for 5 days.

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Healthy Meal Prep | Menu 4

** Healthy Meal Plan 2017 eBook Available HERE**
eBook Bundle | All three Meal Prep Made Easy eBooks AVAILABLE HERE
SUBSCRIBE to The Domestic Geek here: http://bit.ly/1dn24vP
More Meal Prep Made Easy Recipes
Overnight Oatmeal Recipe

Lentil Soup
2 yellow onion, finely diced
2 cloves garlic, minced
1 tsp ground coriander
1 tsp ground cumin
2 tsp turmeric
½ tsp ground cinnamon
6 cups vegetable or chicken broth
1 28oz can crushed tomatoes
2 tbsp tomato paste
1 ½ cups dried red lentils
salt and pepper
½ lemon, juiced
¼ cup fresh  parsley, finely chopped

Combine all of the ingredients in your slow cooker. Stir well. Turn it on High and allow it to cook for 3-4 hours.  Finish with lemon juice and fresh parsley.
Serve immediately or store in the refrigerator for up to 5 days. Freeze for up to 4 months.

Easy Chicken Shawarma
2 boneless skinless chicken breasts, thinly sliced
4 boneless skinless chicken thighs, thinly sliced
½ cup plain Greek yogurt
2 cloves garlic, minced
1 lemon, juiced and zested
2 tsp paprika
1 tsp cumin
½ tsp turmeric
½ tsp oregano
¼ tsp cinnamon
salt and pepper
1 red onion, coarsely chopped

In a small bowl combine yogurt, garlic, lemon, paprika, cumin, turmeric, oregano, cinnamon, salt and pepper. Stir well.
Transfer chicken and onion to a large zipper bag. Add marinade and be sure that chicken is evenly coated. Allow chicken to marinate for at least 1 hour but overnight is ideal.
Preheat oven to 400°F. Pour chicken into a large baking dish. Bake for 30 to 40 minutes or until chicken is cooked through.
Serve immediately or store in the refrigerator for up to 3 days. Chicken can be served over rice, salad or in a pita.

Rice & Lentils
2 tbsp olive oil
4 onions, halved and finely sliced
1 cup brown lentils
1 cup rice
3 ½ cups vegetable broth
salt and pepper

In a large frying pan heat oil over medium-high heat. Add the onions and cook them until they begin to brown and caramelize.  Remove half of the onions and allow the other half to get dark and crispy.
In a large saucepan, bring vegetable broth and lentils to a boil over medium-high heat.
Reduce heat to medium and simmer lentils, uncovered, for about 20 minutes. Add rice and half of the onions, reduce heat to low, cover and cook for an additional 15 minutes or until all of the liquid has been absorbed. Remove from heat and let rest, covered, for 5 minutes.
Season with salt and pepper. Serve topped with crispy fried onions.  Store in the refrigerator for 3 to 4 days.

Fattoush Salad
1 English cucumber, diced
4 plum tomatoes, diced
6 radishes, thinly sliced
4 green onions, chopped
¼ cup fresh mint or parsley, finely chopped
1 head romaine lettuce, chopped
¼ cup olive oil
1 lemon, juiced
½ tsp sumac
salt and pepper

In a large bowl combine cucumber, tomatoes, radishes, green onion and mint. In a small bowl whisk olive oil, lemon juice, sumac, cinnamon, salt and pepper. Toss salad with vinaigrette. Divide salad in five jars, filling each half way. Fill the other half with romaine lettuce.
Store in the refrigerator for up to 5 days.

Roasted Beets
2 tbsp olive oil
6 beets

Preheat oven to 400°F.  Remove stems from beets.  Using a pastry brush, cover beets with a layer of olive oil and wrap in foil. Place beets on a baking sheet. Bake for at least 1 hour.  Remove foil and use a paper towel to gently rub of the skin. Chop beets into cubes.
Store roasted beets in the refrigerator for 4-5 days.

Fig & Pistachio Overnight Oats
For each Overnight Oatmeal:
1/3 cup rolled old-fashioned oats
1 tbsp chia seeds
1 tsp honey
1 fig, finely diced
¼ cup pistachios

Layer ingredients in a mason jar. Before bed, add ½ cup milk and shake well.
Refrigerate overnight. Come morning, eat cold or heat in the microwave.

Baba Ghanoush
1 tbsp olive oil
1 eggplant, cut into ½” slices
1 clove garlic, minced
1 lemon, juiced
1 tbsp tahini
salt and pepper
fresh parsley

Cover a baking sheet with foil. Lay out eggplant on the baking sheet. Brush each side with olive oil and salt liberally. Broil on High for 5-10 minutes or until eggplant is well browned. Remove from oven and cover eggplant with another piece of foil for 5 minutes.
Discard foil and remove the peel from eggplant.
Transfer eggplant to a food processor. Add garlic, lemon juice, tahini, salt and pepper.
Blend until the mixture is smooth. Add parsley and pulse a few more times to incorporate it.
Store in the refrigerator for 4 to 5 days. Serve with pita or fresh veggies.

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Special Meal Prep Made Easy eBook Bundle

This Meal Prep eBook Bundle contains all three of my Meal Prep Made Easy eBooks, Menus 1-6, Menus 7-12 and Menus 13-18. In total these three eBooks include more than 120 original recipes and 18 weekly shopping lists to help you eat well all week long!

When you purchase the bundle you will save over 25% off the individual price of all three eBooks.

CLICK HERE to purchase my Meal Prep Made Easy Bundle for $12.99!!!

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*NEW* Meal Prep Made Easy eBook | Menus 13-18

This brand **NEW** Meal Prep Made Easy eBook contains 6 new delicious and nutritious menus. These 6 menus are full of rich, hearty autumn-inspired flavors and lots of healthy, nutrient ingredients. Included in the eBook are more than 40 original recipes PLUS weekly shopping lists to help you eat well all week long!

I’ll be sharing a new Meal Prep menu on my YouTube channel each week in September, but for early access to all of the recipes and shopping lists you can purchase the eBook now!

CLICK HERE to purchase my Third Meal Prep Made Easy eBook!!!

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