Meal Prep, Week Five

Meal Prep, Week Five

What Meals I Made for the Week of July 30th to August 4th

Happy first week of August!  Surprisingly, this week has had some perfect weather from the last few weeks and has made me all smiles!  In just a week, I will be starting a new job to help make life easier for John and I with my schooling.  I will take all the relaxation I can get this next week!

I am posting my post early because John and I are venturing to Colorado for some whitewater rafting and family time.  Stay tuned next week for some recipes that will make life easier when camping!

This week, I decided to incorporate more staple meals that John and I love to try and make often.

What are some healthier alternatives that you enjoy fixing?  Shoot me a comment at the bottom of the page!  I love hearing new ideas!

 

What you’ve been waiting for: a look into the week!

 

Meal Plan

Running fuel (M, T, Th, F): orange

Breakfast (M, W): savory oatmeal with egg, kale and green onions
(changed this on Wednesday to almond butter and banana toast with two eggs scrambled)

Breakfast (Sun, T, Th): berry smoothies (with spinach)

Breakfast (F): granola bar –made them for our trip to Colorado this weekend! Stay tuned next week for this recipe!  It’s amazingly good!

Morning Snack (M, W, F): banana

Snack (T, Th): cacao peanut butter bars/bites

Lunch (Sun): the hubs enjoyed fixing us a breakfast hash for lunch after church!

Lunch (M, W, F): chickpea patties with a healthy greek dip

Lunch (T, Th): veggies on top of cauliflower rice with an Asian sauce

Afternoon Snack (everyday): grapes

Dinner (Sun, M, W): lentil taco “meat” with black beans and rice tacos

Dinner (T, Th, F): grilled cheese sandwich with basil and tomato on homemade bread (with egg on Thursday and Friday I went
with breakfast burritos)

                  Side: zucchini tots

 

Now the recipes for these amazing food fixin’s!

 

Breakfast.

 

I prepared this breakfast everyday because I don’t like making smoothies early for the week.

 

Berry Smoothie
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I know, I know, I already made this smoothie a couple of weeks ago…but you can’t have enough smoothies in your life.

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

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

This time, I used spinach to fill to the top.  Spinach is not as potent as kale, so I usually choose it the most when making smoothies.

 

I prepared the second breakfast in the crockpot overnight and made the egg the day of the breakfast…

 

Savory Oatmeal with a Poached Egg, Scrambled Egg or Fried Egg
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I enjoy savory oatmeal and adding new veggies to it.  My husband, on the other hand, does not like this as much.  He tends to let me make it once in awhile on the recipe list because he is a sweetheart 🙂

I decided this time I would make my oatmeal in bulk for the week to last at least a couple of breakfasts.  I found a recipe for crockpot oatmeal here.

I added about two handfuls of frozen kale, about ½ cup of green onions, and seasoned it with salt and pepper as well as a tablespoon of parsley.  I followed everything on the directions and let it cook overnight Sunday to be ready Monday morning for John.

I sautéd about 8oz of mushrooms with salt, pepper and thyme.  This took about 5 minutes total.  I, then, added them to four separate bowls evenly.

When the oatmeal was ready, I added the oatmeal to the mushrooms I had stored in the refrigerator after sauteing them the night before.

I, then, poached two eggs at one time by boiling water, turning it off and letting the eggs sit in the hot water for 2-3 minutes.  I placed it on top of the oatmeal after I scooped the poached egg out with a spoon with holes on it.

I added some extra seasoning of thyme, salt and pepper to taste.

The oatmeal turned out more watered down than I like.  I promise this is a good breakfast just I might want to fix the oatmeal everyday.  I usually will use ½ cup of quick oats or rolled oats with 1 cup of water.  If using rolled oats, the cook time is 3 minutes.  If using regular quick oats, the cook time is 1 minute and 45 seconds.  I’ll, then, add spinach, a poached egg or two and some mushrooms with thyme, salt and pepper for seasoning.

 

So on Wednesday, I made with the extra bread we had from our dinners Tuesday and Thursday…

 

Almond Butter Toast with Banana
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This is an easy, simple breakfast that is always a delicious choice.  I also added some egg because one piece of toast is not always enough for two active runners.

I simply toast a piece of toast, spread 1 tablespoon of almond butter on top, add a drizzle of honey, a little dash of cinnamon and top it with slices of banana.  I made this toast with two scrambled eggs.

**I also had some oranges from the week for my runs that I decided to squeeze on my Nanny’s hand juicer to make 4oz glasses of orange juice for both of us.  It turned out wonderful and quick.

 

Morning Snack.

For the morning snack, I made it be that John and I were on our own.  I went and ran Monday, Tuesday, Thursday and Friday, so my snacks were incorporated differently.  I would eat an orange before my runs and eat breakfast mid-morning.  John still needed a snack since he eats breakfast first thing when he gets up.

Grapes.  Farmer’s market grapes are the best tasting things in the world.  I feel like I could eat a whole bag full.  I usually limit myself to one cup for a snack.  This was our snack also in the afternoon, if we didn’t eat it in the morning, on Monday and Friday.

John also had some crackers at work, so he would eat those as well.

 

Lunch.

 

John made a breakfast hash Sunday…

 

He scrambled some eggs, shredded two red potatoes and sautéd them in the skillet.  He also added a jalapeno pepper to the skillet to give it a little flavor.  We topped it with an avocado and some salsa.  Super easy and yummy!  Only took 15 minutes to cook!

 

I prepared the next lunch on Sunday to be ready for John to take to work Monday…

 

Chickpea Patties with a Healthy Greek Dip
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One of my favorite lunches!  It is refreshing, satisfying, healthy and a different way of eating chickpeas and making a delicious tzatziki-style sauce.

The prep of the dip!  It’s made with cottage cheese and feta!

You can get the greek dip recipe here.  I change it up and did ¼ of a red onion instead of green onions since the chickpea patties have green onions in them.  I also used goat cheese crumbles, because I had them on hand, instead of the feta.

The chickpea patties were skillet “fried” but I used sunflower oil and only about two to three tablespoons worth to make this recipe.

The chickpea patty recipe, you can find it here.

In the chickpea patties recipe, I used buckwheat flour instead of all-purpose flour, and I used chickpea crumbles (I found it at Reasor’s) instead of breadcrumbs.

 

The next lunch I made on a whim…

 

Buddha Bowl Inspiration with Cauliflower Rice and Veggies
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I love making Buddha bowls and coming up with new ideas for them.  I have been on a cauliflower fix lately and was impressed by the cauliflower rice I managed to fix last week, so I wanted to fix it again.

I also made an Asian-inspired sauce that turned out fantastic and not too overpowering for the dish.

So here is the recipe!

 

Servings: 4 meals; Serving Size: 1 cup cauliflower rice, about 1 ½ cup veggies and 1 tsp sauce
Prep Time: 15 minutes (to chop up all the veggies and process the cauliflower)
Cooking Time: 30 minutes (to roast and steam the veggies and make the sauce)

 

Ingredients:

-2 medium-sized sweet potatoes, chopped in about 1 in pieces (with or without skin based on preference)

-1 bunch of broccoli, cut into florets

-5 medium carrots, peeled and sliced

-1 large cauliflower, cut into florets

-2 jalapenos, diced and deseeded (optional)

-About two tablespoons total of sunflower oil for greasing**

-1 tsp parsley, for seasoning

-Salt and pepper, to taste

**I ran out of olive oil Tuesday morning after fixing homemade bread (recipe in the dinner section), so I improvised with what I had.  Did you know?  Sunflower oil is a healthy monounsaturated oil alternative!  It can be used in baking and sautéing.  This is perfect for what I needed for this recipe.

 

Directions:

  1. Preheat oven to 400 degrees.
  2. Grease a large baking sheet.
  3. Season the vegetables (minus the cauliflower) and place them on the baking sheet, flat.
  4. Roast the veggies for 25 to 30 minutes until brown and soft.
  5. While the vegetables are roasting, prepare the cauliflower by placing the florets in the food processor.
  6. Process the cauliflower until rice-like.
  7. Add to a saucepan on medium heat, add 1-2 tsp of oil and cover.
  8. Steam the cauliflower rice for about 10 minutes, stirring halfway between.
  9. Place 1 cup cauliflower rice in a bowl and add about 2 cups of the vegetables on top.
  10. Add the sauce (recipe below) and enjoy!

 

Now for the sauce…

Spicy Tamari-Lime Sauce
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Ingredients:

-2 tbsp sriracha sauce

-1/4 cup tamari sauce

-juice of 1 lime

 

Directions:

  1. Mix all of the ingredients together.
  2. Pour over buddha bowl or vegetables.

**If you want more spice to the sauce, you can add some chili flakes.

 

Afternoon Snack.

 

Chocolate Peanut Butter Chia Bars
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During the days I did not have grapes, I had these yummy treats.

Seriously, this is the next best thing, the HEALTHIEST best thing, to a cosmo brownie (without the sprinkles 😉 ).  They taste so good and are made with 4-5 ingredients.

You can find the recipe here.

I decided to not buy peanuts and just doubled the peanut butter.  They turned out great and can be cut into six bars!

I also used carob powder, which is a healthier cocoa powder option that I like to use.

 

Dinner.

 

I prepared the first dinner on Sunday to be ready in the evening…

 

Lentil “Meat” and Black Bean Tacos
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John and I love tacos and what better way to eat them vegetarian?  There are a lot of cool ways to fix tacos but this has turned out to be one of my favorites.

You can find the recipe for lentil “meat” here.

It may look gross and a weird color, but it is so good!  It’s the same color as refried pinto beans, so think of it that way…I promise it will not disappoint!  ALSO, you must invest in an immersion blender.  It will change your life when you need to blend hot things!

Next, I sautéd one green and one red bell peppers and half of a red onion (also could use yellow onion).  I also added two minced cloves of garlic.  I drained a 32oz can of black beans and add it to the veggies.  I brought it to a boil and let it simmer for about 3-5 minutes.  Super easy side dish or taco topping.

I also boiled some rice to add to the tacos to give it more.

Cooked all at the same time! Smelled amazing!

Top the tacos with whatever salsa and additional toppings that you love!

We topped ours with avocado and a tsp of some jalapeno sauce we got from World Market here in town.

The taco meal!
Don’t you just want to take a bite into this yummy taco! So good!!

 

The second dinner, I fixed on Tuesday…

 

 

Homemade Whole Wheat Bread
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I found the recipe here–I usually use honey instead of sugar and use Whole-Wheat Flour instead of All-Purpose Flour.

This is the kneading tool I used on my Kitchenaid
I use the whole bag of this Whole Wheat Flour from Natural Grocer’s here in town!  It comes out to about 7 cups!
Roll dough into a ball and place in a greased bowl. This is how it looks before it rises.
After rising in a bowl, place in bread pan and let rise for another 30 minutes. I use the whole recipe in one bread pan but you can split in two; it just won’t be as big of slices.
And the bread when it is done!! So yummy and not dense like some recipes! This is my favorite!

Once the bread is made, it is time for GRILLED CHEESE.

Slices of bread ready for some grilled cheese makin’!

 

Dre’s Version of Grilled Cheese
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I love grilled cheese and could live the rest of my life eating it for every meal.

I decided to use some fresh basil from our garden and a tomato John got at work to make more of a “margherita” version of grilled cheese.

Yum yum yum!

I usually put the cheese then the basil and tomato on top of one piece of bread.  I place another piece of bread on top of the toppings.  I place it in the toaster oven for 4 minutes, browning and NOT burning the bread.  The cheese melts perfectly every time and it comes out pretty hot.  Let cool and enjoy!

 

And now for the side that you see in the picture….

 

Zucchini Tots
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I made these on the Fourth of July, and they were a huge hit.  So, of course, I had to make them again.

Preppin’ the zucchini tots!
Making them look like tator tots!

You can find the recipe here.  You will be thankful for this!  I ended up using five zucchinis and doubled the ingredients of parmesan and bread crumbs.  They turned out perfect and gave us about 7 zucchini tots each for three days!

 

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Well that was our week!  I hope this helps in making more weeks in the future enjoyable!!

Stay tuned for next week’s fixin’s and camping favorites!

 

Happy prepping and cooking!

-Dre