Meal Prep for the Week

One of the most requested topics over the past few months has been my diet and meal planning. You’ve seen a little more insight into my workouts but I haven’t posted a ton of content around what I actually eat! For the most part, I was following a meal plan by my trainer but, now, I’m on my own and getting creative with finding healthy + tasty recipes that Brandon and I can both enjoy.

I’ll be honest. I don’t love cooking. We order out or pickup food about 80% of the time. Uber eats is my homeboy and you’d be surprised how many healthy restaurants are on the app! However, I’m trying to get my adult on and cook a little more often so to make things easier I’ve been attempting Meal Prep Mondays (or Sundays). And guys, it works. I spend 1-3 hours dicing, roasting, boiling, etc. and I’ve got a week’s worth of meals done. No more hours spent in the kitchen every night and I can easily grab a lunch or heat up dinner in just a few minutes. Brandon also loves just grabbing a few containers and taking them to work for the week. It has made our lives (and out diets) so much more consistent and healthy.

I whipped up some of my favorite meals yesterday and thought I’d share what a typical week’s worth of meals looks like. Most recipes make 2-3 servings. I made a total of five meals so I had enough meals for breakfast, lunch and dinner for the week. Now, because I still eat out when I have a lunch meeting or date night, B and I usually split these meals and we have enough for both of us. If you’re trying to just stick to the meals you made, you can easily double the recipes if you’re cooking for two or just leave as is if making meals for one.

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Steak & Veggie Stir Fry

INGREDIENTS

• thinly cut steak
• 4 c mixed veggies
• 1 c liquid aminos
• 2 tbsp honey
• 1 tbsp minced garlic
• 1/4c fresh basil, chopped fine
• Red pepper flakes
• Salt & pepper

DIRECTIONS

1. To make marinade, combine 1/2 c liquid aminos with 2tbsp honey, 1 tbsp minced garlic, 1/4 c fresh basil, red pepper flakes, salt & pepper.
2. Cut thinly sliced steak into bite-sized pieces. Add to marinade and let sit in the refrigerator for 30 minutes to an hour.
3. Add steak and marinade to skillet and cook until browned. Add mixed veggies and additional 1/2 c liquid aminos. Add additional salt, pepper and red pepper flakes to taste. Turn heat to medium and let simmer until veggies are tender.
4. Remove from heat and enjoy!

*note: makes 2 servings but you could easily turn this into 3 servings if you serve the steak + veggie mixture with 1 c brown rice or cauliflower rice.

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Red Pepper Pesto Pasta with Turkey Sausage

INGREDIENTS

• 1/2 c olive oil
• 8 oz jar of roasted red peppers
• 1/2 c pine nuts
• 1/4 c fresh basil leaves, chopped
• red pepper flakes
• salt & pepper
• 1 lb Italian turkey sausage
• 1 c diced bell peppers
• Banza chickpea pasta, rotini or penne noodles work great

DIRECTIONS

1. Add itlaian turkey sausage to skillet on medium to high heat and cook until browned. If you’re using just lean ground turkey, make sure to add seasoning to taste (salt, pepper, garlic powder, thyme and red pepper flakes)
2. Cook the pasta noodles per package directions.
3. While pasta and turkey sausage are cooking, prep the sauce. Combine 1/2 c olive oil, 8 oz drained roasted red peppers, 1/2 c pine nuts, 1/4 c basil, salt, pepper and red pepper flakes to a blender or food processor. Blend until combined and smooth.
4. Once turkey is cooked through and browned, take off heat and drain. Add back to the skillet and toss in diced bell peppers, stirring until tender. Stir in pesto sauce.
5. Add cooked pasta noodles, stir to coat evenly.
6. Serve and enjoy!

*note: makes 4 servings. I like to serve with roasted veggies or a simple greens salad to up the veggie intake.

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Rotisserie Chicken, Sweet Potato & Roasted Veggies

INGREDIENTS

• Whole rotisserie chicken
• 3 sweet potatoes (I buy the individually wrapped, microwaveable ones)
• 3 c chopped broccoli
• 3 c chopped cauliflower
• Olive oil spray
• Salt & pepper

DIRECTIONS

1. Preheat over to 375 degrees. Toss broccoli and cauliflower in olive pil spray. Add salt & pepper to taste. Roast for 25-30 minutes or until slightly crispy.
2. While veggies are roasting, place each sweet potato in the microwave for 6 minutes. You can also bake your sweet potatoes!
3. Cut preferred parts of the rotisserie chicken or shred meat into “pulled chicken”.
4. Place 2 c of mixed veggies, 1 sweet potato and 4-6oz of chicken into Tupperware for an easy meal on the go.

*note: makes 3 servings

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Turkey Sausage, Roasted Potatoes + Berries

INGREDIENTS

• 14oz turkey sausage
• 9 baby red potatoes
• 1 c diced bell peppers
• Blackberries
• Thyme
• Salt & pepper

DIRECTIONS

1. Roll sausage into 9 small patties. Bake at 400 degrees for 30 minutes. I like mine a little crispy.
2. Diced baby red potatoes & bell peppers into tiny pieces. Toss in 2 tbsp olive oil, thyme, salt & pepper. Roast at 400 degrees for 30 minutes.
3. Once cooked, add 3 sausage patties, 1/3 of the potato mixture and 1/2 c of blackberries to Tupperware for an easy grab n go breakfast.

*notes: makes 3 servings

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Oatmeal + Blueberries

INGREDIENTS

• Trader Joes frozen steel cut oatmeal or your favorite brand of oatmeal
• Blueberries
• Cinnamon
• Vanilla abstract
• optional: Almond butter, collagen proteins

DIRECTIONS

1. Cook oatmeal per package directions. I use 1 cup cooked or 1/2 c dry as my serving size.
2. Add 1 tsp cinnamon & 1 tsp vanilla while cooking.
3. Add 1/2 c blueberries + 1 c oatmlea to tupperware. When ready to serve/eat, add 1 tbsp almnd butter and 1 serving collagen proteins. Stiry and enjoy!