Meal Prep, Week Two

Meal Prep, Week Two

What Meals I Made for Week of July 9th-July 14th

 

I enjoy sharing my amazing recipes and plans for the week as well as tips on prepping for an entire week.

Please comment if you made or enjoyed something about my post, or even comment if you want to see something different.  I am up for anything to help others find something they enjoy.

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I am hoping to soon add a drop down menu of recipes I have made.  I’m new to blogging, so bear with me. I’m posting my own recipes currently on this post.

So now, for a look at the week…

 

Meal Plan

Breakfast (M, W, F, Sat): banana oatmeal pancakes with dates and almond butter

Breakfast (T, Th): mixed berry smoothies

Snack: apple

Lunch (Sun, M, W): smoked pork loin tacos

Lunch (T, Th, F): sweet potato and veggie protein salad

Snack (everyday): peanut butter cookie dough bites

Dinner (M-F): freezer food – white bean stew with cornbread naan

***Sun: pork loin tacos for dinner and breakfast burrito for lunch

I went to the grocery store on Friday because I had class on Saturday.  I meal-prepped for the tacos, cookie dough bites and pancakes Sunday and saved the other lunch to prep on Tuesday because I had time in the morning before John got off work for lunch.

It was nice since this week I had leftovers from the freezer that needed to be eaten.  It’s always wonderful having a break from meal-prepping two dinners in a week.  This happened a lot this month.  I froze anything that could be frozen that came in abundance.

 

Now the recipes for these amazing food fixin’s!

 

Breakfast.

The first breakfast, I prepared and cooked in a pan on the stove-top on Sunday. It made about ten pancakes for the week when I doubled the recipe.  Of course, this time, I burned one of them, so we only had nine.  This gave John more for the four days we ate it. One serving = one pancake.

Banana Oatmeal Pancakes on a cooling rack

Banana Oatmeal Pancakes
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I retrieved this recipe from here

One serving: One pancake

Key ingredients for Banana Oatmeal Pancakes

This recipe is super easy because you can either stick everything in a blender and blend until smooth, or you can blend the oats to make a flour, mash the banana and mix all the ingredients together with the oat flour.  It tastes the same either way and creates gorgeous pancakes.

Serving of Banana Oatmeal Pancake with Almond Butter
Can’t have these pancakes without a cup of almond milk and coffee.

I add about 10 chopped and pitted dates to the batter to give it a little extra sweetness.  On top, I spread a tablespoon of almond butter and drizzle a little honey.  I fold mine on both sides to form more of a burrito/taco.

They lasted all week long and tasted just as good Saturday as they did Monday. I always put mine in the toaster oven, but John would heat his in the microwave and say it is just as delicious that way also.

 

Tuesday, I made smoothies.

 

I’ve never prepped for the smoothies because it really is just frozen fruit and yogurt with other added things that don’t need chopping.

 

Healthy Berry Smoothie
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Two Servings of Smoothies
Doubled recipe to make two 16 oz servings in mason jars!

I fixed this recipe after looking into other smoothie recipes. This is a favorite in my household and can use any fruit you wish. John and I love raspberries in this. We decided this time to use the berries we picked at Huldy’s Farm.

The recipe makes one serving.

Ingredients:

-1 Banana
-¾-1 cup frozen berries (we used strawberries, blueberries and blackberries)
-½ cup greek yogurt
-¼ cup rolled oats
1 tablespoon almond butter
-1 tsp-1 tablespoon of grounded flaxseed
-½-1 tsp honey
-Fill blender with spinach or kale

Smoothie in a blender

Add all ingredients to a blender and blend until smooth.  This makes about 12-16 ounces.

 

Morning snack.

Apple

Pretty simple snack since I just packed five apples in John’s lunches for him to take to work. It’s also an easy choice.

 

Lunch.

Do we really need an excuse to smoke things?!  I feel like we smoke EVERYTHING we can…veggies, meat, cheese…

Smoking in Hasty Bake

My husband is in love with his Hasty Bake – every man’s dream smoker.  I always love finding new recipes that aren’t just your average smoked meat and sides.

Smoking Pork Loin
Look at that fine slab of meat!


Sunday afternoon.

John smoked some yummy pork loin we got at the local farmer’s market.

He fixed it with dijon mustard and Head Country seasoning (just rub on the meat the dijon mustard first, then add the seasoning-simple as that!).  I always let him cook the meat while I prep the vegetables to go with it.

We have been craving tacos lately, and what comes to our minds, you ask?

Pork Loin Tacos
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Pork Loin Tacos

Ingredients: (makes one serving)

-2 small cuts of smoked pork loin (if you don’t have a smoker, put the pork loin in the crockpot on low for 8 hours with the dijon mustard and seasoning rubbed on)
-A handful of chopped red cabbage
-2 tablespoons of homemade pico de gallo**
-2 corn tortillas, warmed in the microwave for 15 seconds

(**recipe below the directions)

Directions:

  1. Smoke a 1lb pork loin until it reaches internal temperature of 150 degrees.
  2. Baste it every thirty minutes to give it juiciness and extra flavor with vegetable broth, worcestershire sauce and soy sauce. (We seasoned our pork loin with Head Country seasoning.   It’s a great seasoning for really any meat to smoke. We really like it on pork.)
  3. Chop some red cabbage into tiny strips and top tacos

Also what else did John decide to smoke but some camembert cheese with candied jalapenos to go on top of the tacos!!  So yum and so easy.  You only have to smoke it for 10 minutes.  We just added it to the smoker when the meat was done.  We used 1/6 of this cheese per two tacos.  You can use any cheese, like feta, goat cheese, cheddar cheese, etc.

Camembert Cheese Topped with Candied Jalapenos
Beautiful cheese art…

 

I decided to make pico de gallo by how I observe it to look. I wanted to play with it and make my own version, so here it is:

Pico de Gallo
Fresh Pico De Gallo

Pico De Gallo (my own version)
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Ingredients:

-2 tomatoes, chopped
-1 jalapeno, de-seeded if not want too spicy and chopped
-¼ red onion, diced
-Juice of ½ a lime

Directions:

Mix all ingredients in a bowl and let marinade for about 1-2 hours in the fridge.

Pico De Gallo Prepped for Two
Portioned and measured out for hubs and me!

 

I fixed the next lunch on Tuesday.

 

Looking at different bowls I have made in the past as well as cold, refreshing choices, I wanted to fix something that had minimal ingredients and easy prep.

 

Sweet Potato and Veggie Protein Salad
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Servings: 5

Ingredients:

Prepping quinoa…

-1 cup quinoa
-2 cups water

  1. Boil two cups of water and add the quinoa.
  2. Simmer with the lid on the pan for 40 minutes or until quinoa no longer has water around it.
  3. Turn off burner and let quinoa sit for 10 minutes with the lid on it.

For the bowl:

-4 skinny sweet potatoes, chopped into chips and halved

Chopped Sweet Potato Chips
This is how thick I did mine; then, just chop them in half.

-Chopped cherry tomatoes, about 15 of them
-½ red onion, diced
-5 pickling cucumbers, chopped into small pieces

**I added the cucumber when I served the meal but you can add the cucumber with the tomatoes and red onion to marinade

-Spinach, about a handful for topping
-½ avocado, sliced or chopped to your liking for topping

Dressing:

-Juice of 1 lemon
-2 tablespoons of olive oil
-1 clove of garlic, minced
-1 tsp parsley
-Ground black pepper, to taste

For the dressing….

Mix all ingredients together and mix in with the tomatoes, red onion and cucumber.

Marinated Tomatoes and Onions in Dressing

Pour over cooled quinoa and mix

Dressing marinade on quinoa, tomatoes and red onions

For the bowl prep:

  1. Roast sweet potatoes on a greased baking sheet at 400 degrees in the oven for about 25-30 minutes, until soft
  2. Top the quinoa with the sweet potatoes still warm and with the avocado and spinach.
  3. Serve.
  4. Keep in the refrigerator and will last about five days.
One Serving of Sweet Potato and Veggie Protein Bowl
One serving of the delicious lunch bowl. Not pictured: quinoa, tomato and red onions because the toppings were overflowing.

 

This recipe is nice because you can make enough for the whole week or just for half the week by the amount of vegetables you use.  I made about six servings and ended up only needing five servings because I went to eat lunch with my mother-in-law.

Sadly, this recipe is not freezable because it is supposed to be served cold with warm sweet potato chips.

 

Afternoon snack.

This snack is such a treat and super healthy, minus the dark chocolate chips but…come on, live a little and eat that 1-2 grams of sugar goodness.

Peanut Butter Cookie Dough Bites
One bite=pure delight

Peanut Butter Cookie Dough Bites
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I retrieved the recipe here.

This recipe is made with chickpeas, and may sound weird, but goodness, it is delicious. You don’t taste the chickpeas and it truly tastes like cookie dough. Trust me, you’ve got to try them.

Serving size per snack: one cookie; Total Servings: 12 cookie bites

Cookie Dough Balls Oven-Ready
On the link for the recipe, it has been on and off again working…

Luckily, I wrote it down

(Just in case the link doesn’t work):

Ingredients:

Ingredients for Cookie Dough Bites

-1 ¼ cup chickpeas, canned (about 2 15 oz cans) and drained
-¼ cup honey
-½-3/4 cup peanut butter
-½ cup dark chocolate chips ( I also use an Alter Ego Blackout bar and smash it into chips)
-1 tsp baking powder
-1 pinch salt if peanut butter is all natural (which I recommend to get the fresh ground….it will change your life when it comes to peanut butter)
-2 tsp vanilla extract

Directions:

  1. Pre-heat oven to 350 degrees.
  2. Place all ingredients in a food processor minus the dark chocolate chips.
  3. Process until smooth.
  4. Add the chocolate chips and stir with a wooden spoon to combine.
  5. Scoop about two tablespoons worth of the dough and make into bite-size balls.
  6. Repeat this task for all of them.
  7. Place on a greased pan or a stone (what is pictured).
  8. Bake for about 15-20 minutes until golden brown.

 

Dinner.

Freezer food.

This is my favorite time of the month, where no prep is needed for a healthy meal to be at my fingertips because I had leftovers.

White Bean Stew (recipe here).

White Bean Stew on top of Cornbread Naan
Serving of White Bean Stew on Cornbread Naan.

 

It always makes almost 16 servings (about three large spoonfuls on top of cornbread or naan) and is easy to throw in the crockpot and not mess with for awhile – six to eight hours to be exact. I love this recipe, especially in the winter time, but bean stew can be eaten any time of the year if you ask me. I always make a cornbread naan that is delicious and made with the cornbread recipe by my grandmother (recipe below).

My grandmother is my inspiration for cooking and helping others (she used to work in a school cafeteria as the head cook and was loved by many for her homemade recipes. She was a big advocate for home-cooked meals at schools). She is my role-model and I love cooking her recipes since I don’t get to see her often since she lives in Arkansas.

 

Nanny’s Southern Fresh Cornbread
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Makes about 8-10 servings

-¼ tsp baking soda dissolved in 1 cup Buttermilk (I use regular milk; and almond milk works too if needing a dairy-free option)
-2 medium eggs (I also will sub eggs with my flax eggs*)
-3 tablespoons olive oil

Add:

-1/3 cup flour
-1 tablespoon sugar (I use about 1 tsp honey)
-1 1/3 cup cornmeal
-1 tsp salt
-3 tsp baking powder

(*flax egg: 1 tablespoon ground flaxseed with 2 ½ tablespoons of water.
Let sit for five minutes until thick like an egg).

Directions:

  1. Pre-heat oven to 375 degrees.
  2. Mix all wet ingredients in a bowl. I add my honey in this option since it is a liquid.
  3. Grease a muffin pan or cast iron skillet with oil.

***If using cast iron skillet, put 1 tablespoon of oil of choosing and place in oven for 5-6 minutes before putting the cornbread mixture in it.

  1. Pour mixed ingredients into the muffin pan or hot skillet
  2. Bake for about 20-25 minutes until golden.

To make the cornbread recipe into naan…

Cornbread Naan
Get Ready for Mile-High, Stacked Cornbread Naan!


This recipe makes about 6-8 pancakes depending on the size of pancake made

Directions:

  1. Mix all ingredients as describe in the cornbread recipe.
  2. Heat a tablespoon of olive oil in a skillet on medium heat.
  3. Scoop about ½ cup of the mixture and form it into a pancake in the pan.
  4. Cook until it bubbles, like how you make pancakes
  5. Flip it over and brown the other side.
  6. Repeat until all the batter is used.

These freeze great and are easy, yet at times, can be time-consuming since you fix it individually into pancakes. It is worth it because you get these out of it:

I change it up and will just bake the cornbread but do what you think looks divine and great for the week.

I doubled the recipe, so I would have extra to freeze with the leftover stew. It made about 14 servings.

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That’s the end of week two!  Let me know what you think and stay tuned for the next week of grub 🙂

Happy prepping and cooking!