We’re trying something new! I’m going to post my previous week’s meal prep! If these are popular, I’ll continue to do them, so leave a comment on this post and let me know!
Now, before we get into it, this is what you’re going to get in this post (it’s all free!):
- Lunch for Monday through Thurdsay
- Dinners (for two) for Sunday through Thursday (all dinners are spiralized)
- 2 new, easy recipes
- Link to recipes (or references in my cookbooks), so if you don’t have my cookbooks, you may be missing out!
- Notes on how to prep each recipe
- Notes on how to reheat, if necessary
- Shopping list, divided into lunch and dinner (in case you’re only prepping for one!)
Keep in mind, this is exactly what Lu and I ate for dinner last week. The lunches are for me only, so if you’re cooking dinners for just yourself (for one), you could just simply use the leftovers for lunch and skip my lunch prep.
The basic idea is that you do as much prep as possible so that during the weeks, when you go to make dinner, it takes 5-15 minutes, instead of much longer. I don’t love to cook full meals in advance (for flavor/consistency reasons), so my meal prep is a good balance of freshness and preparedness!
ALSO, keep in mind, that some of these recipes serve more than 2 – just save leftovers in the refrigerator and use them as snacks (yes, I like to snack on leftovers!) OR you can freeze them, of course. Usually, Lu eats an extra portion of two so we don’t have to do that, but if you’re worried about “leftovers”, those are my tips!
So, let’s get to it! Grab your Inspiralizer! And these are the storage containers that I like and use, but any will do:
LUNCHES
MENU
- Monday through Thursday: Roasted Vegetable and Lentil Bowls with Avocado and Tahini Drizzle
SHOPPING LIST
- 1 cup black beluga lentils (you can use any type of lentil)
- 4 cups of water
- 1 large sweet potato
- 1 pound halved brussels sprouts
- florets from 1 medium head of cauliflower
- 12oz trimmed string beans
- soy sauce
- olive oil
- salt and pepper
- balsamic vinegar
- paprika
- garlic powder
- curry powder
- tahini
- avocado
Prep
Preheat the oven to 425 degrees. Line two large baking sheets with parchment paper. Lay out the string beans and brussels sprouts on one and the sweet potatoes and cauliflower on another. Drizzle all the veggies with olive oil and season with salt and pepper. On the cauliflower, season with curry powder. On the sweet potatoes, season with paprika. On the string beans, drizzle with soy sauce. On the brussels sprouts, season with garlic powder and drizzle with balsamic vinegar. Roast everything together for 30-35 minutes or until cauliflower is browned and fork tender. If anything burns early, remove it and place in your storage containers.
While vegetables roast, prepare the lentils. Place the lentils and water in a medium pot and bring to a boil. Once boiling, reduce heat to low and let simmer until lentils are tender, about 15 minutes.
When everything is done cooking, place everything in your storage containers. You could also build the bowls ahead of time to save even more time.
To serve
When you’re ready to serve, portion out vegetables and lentils. Drizzle with tahini and top with avocado (I usually use 1/4 of an avocado!) I like eating these bowls cold, but if you’d like to reheat, you can either saute everything together in a medium skillet OR stick in a baking dish in the oven at 400 for 10 minutes or use a microwave.
DINNERS
MENU
- Sunday: Salmon with Spiralized Red Potatoes and Brussels Sprouts (new recipe!)
- Monday: Pork and Green Bean Stirfry with Sweet Potato Rice
- Tuesday: Bolognese with Zucchini Noodles
- Wednesday: Bell Pepper Taco Skillet from Inspiralize Everything (subbing quinoa for ground meat)
- Thursday: Chicken Sausage, Broccoli, and Bell Pepper Stirfry with Brown Rice (new recipe!)
SHOPPING LIST
-
- 2 (4oz) piece of salmon, skinless
- 3 links Applegate Sweet Italian Chicken Sausage
- 1 pound ground turkey, lean
- ¾ – 1 pound pork tenderloin
- 1/2 pound lean ground beef
- 4 eggs
- mexican blend cheese
- grated parmesan cheese
- 3 medium red potatoes
- 2 cups brussels sprouts
- 2 cups broccoli florets
- 3 red bell peppers
- 2 green bell pepper
- 1 avocado
- cilantro
- garlic
- 2 carrots
- 2 red onions
- 2 celery ribs
- 4 large zucchini
- 2 sweet potato
- 1 white onion
- fresh ginger
- 1 pound green beans
- 1 ear of corn
- 1 yellow onion
- roma tomatoes
- salt and pepper
- soy sauce
- coconut oil
- rice vinegar
- honey
- dried oregano
- cayenne pepper
- chili powder
- garlic powder
- paprika
- smoked paprika
- onion powder
- cumin
- red pepper flakes
- 24oz jar + 1/2 cup tomato basil sauce (I like Rao’s)
Prep
Salmon with Spiralized Red Potatoes and Brussels Sprouts (recipe at the end of the post)
-
- After you’re done with meal prep, make this last and enjoy it for dinner!
Pork and Green Bean Stirfry with Sweet Potato Rice
-
- Make the fried rice ahead of time and store in a container
- Cook the green beans ahead of time and store in a container
- Slice the pork according to the recipe and store in a container
- Prepare the sauce and place in a small container
Bell Pepper Taco Skillet from Inspiralize Everything
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- Spiralize all of the vegetables and place in a zip-tight bag or container
- Prepare the fajita seasoning and place in an small container
- Prepare the corn and place in a container (or omit – I like to omit corn if I’m not in season!)
- Cook the meat ahead of time and store in a container (I subbed quinoa instead of ground meat, so I cooked the quinoa.)
Turkey Bolognese with Zucchini Noodles
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- Spiralize the zucchinis and place in a zip-tight bag or container
- Prepare the meat sauce completely and place in a container
Chicken Sausage, Broccoli, and Bell Pepper Stirfry with Brown Rice (recipe at the end of the post)
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- Spiralize all of the vegetables ahead of time and place in a zip-tight bag or container
- Cook the brown rice and place in a container
To serve
Salmon with Spiralized Red Potatoes and Brussels Sprouts
-
- This is made fresh – I usually meal prep from 4-6:30pm and go right into this recipe!
Pork and Green Bean Stirfry with Sweet Potato Rice
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- Place the sweet potato fried rice in a large skillet over medium heat and stir until reheated
- Meanwhile, cook the pork (you’ll have to mince garlic and ginger) according to the recipe, add the pre-cooked green beans and prepped marinade, and then serve over the reheated fried rice.
Bell Pepper Taco Skillet from Inspiralize Everything
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- Cook the recipe according to the cookbook (you’ll have to do some additional prep that couldn’t be meal prepped – like chop tomatoes and garlic)
Turkey Bolognese with Zucchini Noodles
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- Place the prepared bolognese/meat sauce in a pot over medium heat and stir until reheated
- Meanwhile, cook the zucchini noodles according to the recipe and serve together.
Chicken Sausage, Broccoli, and Bell Pepper Stirfry with Brown Rice
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- Cook according to the recipe!
- Reheat the brown rice by tossing it a skillet – or use a microwave, if you use microwaves.
Extra recipes
Salmon with Spiralized Red Potatoes and Brussels Sprouts
Serves: 2
Ingredients
-
- 2 (4oz) piece of salmon, skinless
- 2 tablespoons extra virgin olive oil
- 3 medium red potatoes, Blade D, noodles trimmed
- 2 cups brussels sprouts, halved or sliced
- salt and pepper
- 1 teaspoon garlic powder (or 1 garlic clove, minced)
- soy sauce, to drizzle
Directions
Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Lay out the salmon and season with salt and pepper. Bake for 12-15 minutes or until salmon flakes and is cooked through.
Meanwhile, heat 1 tablespoon of olive oil in two medium lidded skillets over medium-high heat. Once oil is shimmering, add the potato noodles to one and the brussels sprouts to the other. For the potato noodles, season with salt, pepper, and garlic powder. Toss and cook until al dente, about 10 minutes. Cover when cooking if the noodles start to stick to the pan.
For the brussels sprouts, season with salt and pepper and toss. Cover and let cook for 10 minutes or until fork tender. Halfway through, drizzle with soy sauce (about 2 teaspoons.)
Once the veggies and salmon are done, divide onto two plates and serve.
Chicken Sausage, Broccoli, and Bell Pepper Stirfry with Brown Rice
Serves: 2
Ingredients
-
- 1 tablespoon extra virgin olive oil
- 1 large garlic clove, minced
- 3 links Applegate Sweet Italian Chicken Sausage
- 2 cups broccoli florets
- 2 red bell peppers, Blade A, noodles trimmed
- 1 green bell pepper, Blade A, noodles trimmed
- 1 red onion, Blade A, noodles trimmed
- 1 teaspoon dried oregano
- salt and pepper
- 1/2 cup Rao’s jarred tomato basil sauce (or more, if you like more sauce)
Directions
Heat the olive oil in a large skillet over medium-high heat. Once oil is shimmering, add the garlic, chicken sausage, vegetables (broccoli, bell peppers, and onions), season with oregano, salt and pepper, and toss well. Let cook until vegetables are softened, about 10 minutes. When done, pour over the sauce and toss well to combine.
Divide the rice into bowls and top with the sausage and vegetable mixture.
Happy meal prep and planning!
Let me know what you think of this post – the format, the content, etc! If these are popular, I’ll continue to share! I always wanted to make sure I’m giving you content that you want, that’s helpful for you to live your healthiest, best life! Thanks for growing with me!
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