Meal-Prep, Week One

Meal-Prep, Week One

What Meals I Made for the Week of July 1-July 7

 

It is time to start typing out my meal plans and prep day plans. I’m excited to share this with you and please share what you would like to see differently in other weeks ahead. I plan my weeks usually the week before, so if I want to change something, I can before my grocery shopping day (Saturday). I am very organized when it comes to this meal-plan and focus on nutrition to analyze how to form my lists. I’m going to be posting my past week meal plans because that way I can tell you what went well, and what did not to show that meal prepping can have days where you just don’t want that food that day. (That’s OK and normal! I promise.)

 

I focus on seeing the balance of each meal with each other. If I have more carbohydrates in one meal, I try and limit the carbs in another during that day to give better nutrition for my body. Learn what is enough for your body and don’t let yourself suffer with that raw carrot and hummus because you ate too much the day before. Take each day, one at a time. Getting the mindset of healthy eating habits will get easier. You don’t have to do every meal I do in my weeks, but I’m hoping it can guide you into your own meal-planning desires. Mix and match my weeks. It’s always fun when meal-prepping and planning are versatile!

Let’s get started.

Meal Plan

Breakfast (M, W, F): egg, cheddar cheese and spinach with homemade biscuit

Breakfast (T, Th, Sat): almond butter baked oatmeal with blueberries

Snack (everyday): edamame hummus with carrots, cucumbers and celery

Lunch (M, W, F): Brussels sprouts salad with dates and walnuts

                   Side: pita chips or crackers

Lunch (T, Th, Sat): lentil salad

                   Side: pita chips

Snack (everyday): apple with peanut butter

Dinner (M, W): vegan stuffed bell pepper casserole

Dinner (Th, F): quinoa and black bean wraps with avocado and spinach

**Yesterday, I started a face-to-face online class time Friday and Saturday, thus I had to incorporate lunch on Saturday as well. John and I decided pizza sounded wonderful for dinner after my long, all-day class Saturday, so of course, we did pizza and wine last night.

My husband and I went out of town the past weekend, so I went to the grocery store Friday for items I knew the Farmer’s Market wouldn’t have and waited for the vegetables I could get from there for Saturday.

I skipped Tuesday because that was the Fourth of July, which John and I grilled two burger patties with some seasonings.  We topped it with avocado and tomato.  The zucchini tots….were outstanding with a little ketchup (photo as the display photo up top).  I got the zucchini tot recipe here.

Now the recipes for these amazing food fixin’s!

 

Breakfast.

 

The first breakfast, I prepared and baked Sunday when my husband and I got back into town.

 

Vegan Biscuits

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…I know it sounds different, but you can always sub the almond milk for regular milk (though, I nor John noticed the difference in taste when I used almond milk, and it was delicious!)

I retrieved this recipe from here.

I love Minimalist Baker, and you will see a lot of her recipes in my weeks. I enjoy seeing her different recipes made healthier and with less ingredients.

They turned out so good and ended up lasting us three days (Monday, Wednesday and Friday).

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Fresh out of the oven.  Six biscuits for three days.  Yum!

I decided to fix the biscuits as breakfast sandwiches. Saute spinach with ½ tablespoon of butter. Add eggs (2 per person) and scramble. Put on biscuit. Top with cheddar cheese and some green onion! Super good and easy to make.

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**Every morning, we just toasted the biscuits in the toaster oven to heat them up. They were perfect every time after about four minutes.

 

Monday, I fixed the baked oatmeal to enjoy Tuesday, Thursday, Saturday and Sunday.

 

Banana Bread Baked Oatmeal (or known as Peanut Butter Banana Baked Oatmeal)
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I went off this recipe.

I doubled the recipe and altered the topping, though, peanut butter is delicious on top as well!

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Doubled recipe of baked oatmeal.  I always use the almond milk shown.

 

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Here is my recipe for a topping on oatmeal:

Almond Butter and Strawberry Jam _________________________________________________________________________________

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Almond butter mixed with some homemade strawberry Chia Jam

Ingredients:

½-¾ cup almond butter
1 cup frozen strawberries (we froze strawberries that we picked from a local farm, Huldy’s Farm)
1 tablespoon of chia seeds
1/4 cup honey

  1. In a saucepan over medium heat, add the strawberries.
  2. Once the strawberries are heated and thawed, smash the strawberries in the saucepan until a sauce forms; bring to a simmer.
  3. Add chia seeds and almond butter.
  4. Cook until the almond butter is melted.
  5. Stir and top on baked oatmeal, banana bread, toast, etc.

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Back to the oatmeal…

 

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A mile-high scrumptious slice.

 

I cut this into eight slices because I doubled the recipe. It turned out delicious and a great start to our running days (Tuesday, Thursday and Saturday)

I also had the fourth serving for Sunday, so I wouldn’t have to fix breakfast that morning since it rained Saturday morning unexpectedly, which moved my long run to Sunday.

 

Morning snack.

My husband and I grow edamame in our garden. We picked what had grown and boiled them in some water for about five minutes. Immediately, I added them to cold water. We had about 25 or so pods, but the edamame was tinier than I expected (we still need to figure out when to pick them).

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Tons of small edamame.

So here is the recipe I came up with:

 

Edamame Hummus

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Ingredients:

1 cup edamame

1 15oz can chickpeas

1 clove of garlic

2 tablespoons olive oil

juice of half a lemon

1 tsp salt

Directions:
1. Release the edamame from their pods and place them into the food processor.
2. Add the chickpeas, garlic clove, olive oil, lemon juice and salt to the food processor.
3. Blend until smooth. It should have a tint of green.

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This is how it looks after blending.  I use a KitchenAid Chopper.

4. Place in Tupperware and store in the refrigerator
((It made about 12 two-tablespoon servings and lasts about two weeks))

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Separated into servings for the hubs and me!

Serve with carrots, celery, cucumbers and pita chips.

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Lunch.

 

Brussels Sprouts and Broccoli Salad

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Serving of the Brussel Sprouts and Broccoli Salad with the kind of crackers I eat.

I packaged it in two large, circle Tupperware bowls because I didn’t want to have to pack individual for a salad that we can each make into thirds.

Here is my recipe:

1 pound of brussel sprouts

2 small broccoli crowns

1 cup walnuts

10 dates

half red onion

¼ cup olive oil

Juice of 1 lemon

3-4 tablespoons of apple cider vinegar

salt and pepper to taste, if desired

Directions

  1. Cut the brussel sprouts in half.
  2. Cut the broccoli into florets and bite-size.
  3. Dice the red onion.
  4. Place the vegetables in a medium bowl.
  5. Chop the walnuts and dates into bite-sized pieces.
  6. In another small bowl, mix the olive oil, lemon juice and apple cider vinegar.
  7. Pour mixture onto the vegetables. Add salt and pepper, if desired. I didn’t think it
    needed it.
  8. Let it marinate for 6 hours – overnight in the refrigerator.
  9. Eat with crackers and Enjoy!

 

I fixed the next lunch on Monday.

 

Lentil Salad

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The recipe can be found here. It turned out delicious and perfect with pita chips and even some cucumber! Let it sit in the refrigerator overnight because the flavors get better, and trust me, it got better every time I ate it this week.

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Afternoon snack.

Apple and one tablespoon peanut butter. I use fresh, ground peanut butter from Natural Grocers. You can also find it from Whole Foods or Reasors and make it yourself.

*This is my favorite, go-to snack and you will see this repetitively on my posts.

Dinner.

 

Vegan Stuffed Bell Peppers

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I got my bell peppers from the farmer’s market in town, and they were smaller than I expected. So I made it into a casserole.

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Vegan Bell Pepper Casserole

You can find the recipe for the stuffed bell peppers here

These are my changes to make it into a casserole:

1. Boil 3 cups of rice as package reads.

2. Saute the bell peppers, onion and mushrooms in a pan until tender.

3. Once rice is cooked, mix in kidney beans, about 2 32 oz cans, I put this in a
large bowl.

4. Add the vegetables.

5. Mix tomato sauce and spices.

6. In a greased 13 X 9 pan, add the mixture of rice and beans with the sauce.

7. Bake at 350 for 45 minutes.

Put a small tortilla in the oven until toasted, about 5-7 minutes. Its like making homemade chips.

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I also added an avocado and some yummy hot sauce my husband and I got in Eureka Springs, AR on top of the dish.

 

This made about 12 slices.

I froze half of it in Tupperware due to us only eating it three days.

I put two slices in each Tupperware for three days worth of dinners in the freezer.

 

Black Bean & Quinoa Wraps with a Tahini-Avocado Sauce

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You can find the recipe I used here

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Servings for the week for both the hubs and me!

These are my alterations for two people for two to three days of the week:

I boiled about 2 cups quinoa. And used a 32 oz can of black beans.

I fixed the tahini-avocado sauce as shown in the recipe and also shown in the picture below, but might use less next time.

Avocado-Tahini Sauce Prep

I have yet to try and freeze this. I do not believe avocado or tahini freeze well, but it might. I’ll try and look into it eventually.

 

So this was my week and your first look at a meal plan of mine. I hope this helps you with meal planning and prepping for one week!  All recipes were delicious and affordable due to minimal ingredients!