September 25, 2015

Meal Prep Recipes

These are a few of my favorite recipes to use when doing meal prep. I love them because they are super simple to make and cook. Hopefully this helps you to start out but do not forget to be creative! I cannot stress enough that you should not eat things you do not like simply because they are healthy. Enjoy! 

Turkey Spinach Meatloaf
   20 oz extra lean (99%) ground turkey
   4 cups baby spinach
   1/2 medium yellow bell pepper, chopped
   1/2 white onion, chopped
   4 cloves garlic, minced
   1/2 cup Italian bread crumbs
   1 egg
   1 tbsp worcestershire sauce
   1/4 cup no salt added ketchup, divided
   1/2 tsp chili powder
   1/2 tsp Italian seasoning
   1/2 tsp oregano
   1/4 tsp thyme 
    No oregano or thyme? just add 1 1/2 tsp of Italian seasoning !
   Pre-heat oven to 375 degrees.
   Heat 1 tsp olive oil over medium high heat.  Add garlic, onion and bell pepper and sauce until fragrant.  Add baby spinach, mixing with veggies until wilted.  Drain before adding to large bowl.
   Mix with all remaining ingredients except for 3 tbsp of ketchup in a large bowl.
   Spray a bread pan with non-stick cooking spray.  Add turkey mixture and push down into pan evenly.  Top with remaining ketchup.

   Bake at 375 degrees for approx. 1 hr 

Skinny Chicken 
 - Chicken lightly seasoned with garlic powder, onion powder and black pepper. sauté in olive oil in a skillet for 3-4 minutes on each side. 

Tuna Salad with Greek Yogurt
- Tuna Fish salad w/ Greek yogurt (making in the morning) (standard recipe except sub mayo for Greek yogurt, more protein) 

Tired of eating the same thing?
Take the meatloaf recipe and cut it in half (Half all ingredients)(Meatloaf cooking time between 35-45mins) .Then take half of the ground turkey and turn it into turkey lettuce cups!
    Take half of the onions and pepper, chopped, add them along the rest of the ground turkey, then cook in the skillet with some olive oil until done and veggies are soft. Carrots are awesome in this and you can find them pre-shredded in the produce section! 
    While cooking, add 1/2 teaspoon of ground ginger, 1 whole garlic clove chopped, (i love garlic so i always add more, 1 tablespoon of low sodium soy sauce or teriyaki sauce black pepper to taste. 
Spoon into iceberg lettuce cups and enjoy!!

If your not ready to eat the cups right away, store ground turkey mixture in tubberware until needed. Store lettuce cups wrapped in wet paper towel in another tubberware then combine when ready to eat. 


- Microwaved steamed green beans with balsamic vinegar. (Sautéed in a pan with olive oil for about 2-3mins to finish) I used fresh green beans but the frozen ones that steam in the bag are just as good! 

- Steamed green peas (in frozen section, steams in bag) 

- Brown Quinoa (box of quinoa, instead of cooking in water, use chicken or veggie stock, more flavor, sodium free of course) 

- Roasted sweet potatoes( wash, cut in 1/4s, cover in olive oil, season with salt pepper, roast in oven for 50-60mins. I added the sweet potatoes and meatloaf on the same baking sheet! 

Things Can Be Substituted
Whole Grains
- Quinoa 
- Brown rice
- lentils
- use whole grain tortillas for tuna fish salad
- whole grain bread

Ground Turkey/Chicken 
- Salmon
- Any fish

- all veggies can be changed and all can be found in the frozen section in steamable bags! Just email me if you have questions! 

- Same thing with the fruits!! 

- Be creative with your stacks, my current snack is these sweet potato & onion crackers with a slice of cheese. 
- Hummus
- yogurt
- low sodium beef jerky 
- Quest Bars
- granola bars (less sugar as possible)
- cheese
- grapes 
- apples
- Almonds and craisins
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