Meal Prep, Week Nine

Meal Prep, Week Nine

What Meals I Made for the Week of August 27th to September 1st

 

After last week being the first of my weeks ahead being crammed with work, class, practicum and runs, I am still trying to get a system down of how to prep for my days.  I always focus on what days I have the most work and what days I have some down time (which is little-to-none).  I have been seeing that chopping and prepping my vegetables for all of my dishes as well as making one of the breakfasts, both lunches and one of the dinners for the week (Sunday, Tuesday, Thursday) on Sunday as being beneficial for not having to focus on what I am going to have for dinner tomorrow or how I can manage skipping lunch because I have no time in the day this week.  Those questions can be answered if hard work is put into one day in the week (at least for the chopping, prepping and getting items together on the ingredient list of each meal).

Side Note: I am blessed to have a wonderful husband, who devotes his time in helping me with some of my prepping–he tends to make one of the dinners for the week and helps with lunches (bless him).

I usually take time Monday to prepare the last dishes that need fixing for Monday, Wednesday and Friday of that week.  I get home from work on Monday and feel less stress about cooking the last bulk dinner or bulk breakfast for the week because everything is chopped and ready to go, either in the oven or in the pan/pot.

This week, I knew I needed quick and easy lunches that did not require a microwave because I was going to be on-the-go and needing valuable time for my workload.

My running schedule is getting longer and harder lately, so knowing the right amount of food and nutrients necessary for energy in my days is vital.  I have incorporated a fun snack that is different and tasty in this week’s meals.

 

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

 

Meal Plan

Running fuel (T, W, Th): orange

Breakfast (M, W, F): spaghetti squash hashbrowns with roasted cherry tomatoes and two eggs

Breakfast (T, Th, Sat): strawberry-banana oat bar

Morning Snack (M, W, F): cashew-date-banana smoothie

Morning Snack (T, Th, Sat): veggies or crackers and hummus

Lunch (M, W): Lebanese lentil salad

                  Side: veggies and hummus, crackers

Lunch (Sun, T, Th, F): Greek cucumber tzatziki glow quinoa bowl

Afternoon Snack (M, W, F): apple and peanut butter

Afternoon Snack (Sun, T, Th): grapes

Dinner (M, W): sweet potato enchiladas with a roasted poblano sauce and topped with avocado

Dinner (T, Th): lo mein with veggies

**I did not have a dinner Friday planned because my husband and I went on a double-date that night; I froze the leftovers from my dinners to have for the following week (my freezer-meal week!).

 

Now the recipes for these amazing food fixin’s!

 

 

Breakfast.

 

 

I made the first breakfast on Sunday to be ready for Monday morning…

 

Spaghetti Squash Hashbrowns with Roasted Cherry Tomatoes and Two Eggs
_________________________________________________________________________________

Servings: 6; Serving Size: 1/6, 2 eggs and 4 roasted cherry tomatoes

I referred to a spaghetti squash hash brown recipe that I have made in the past from here.

However, I did my own thing for mix-ins, seasonings and the baking process (because skillet-cooking with spaghetti squash can get messy).

I roasted the spaghetti squash by cutting it in half and roasting at 375 degrees for an hour, flipping it halfway.  I used a fork to scrape the spaghetti squash out of the shell and into a bowl.  I mixed in 1/3 cup of green onions and seasoned it with salt and pepper.  I put the mixture into a greased 9X13 baking dish and back in the oven for 30 more minutes, until brown on top.

To roast the tomatoes: simply grease a baking dish and place the cherry tomatoes on it.  Roast in the oven at 375 degrees for about 15 minutes, or until slightly brown.

Eggs: my husband loves fried eggs and fried his eggs this week.  I poached mine.  You can even scramble them as well.

I made it into a “hash” on Wednesday for my breakfast by sautéing the spaghetti squash in a skillet and scrambling eggs with it (as pictured above).  It was super good this way and with poached or fried eggs.

I also put the baked spaghetti squash hash brown serving in the skillet and made it into a patty and topped it with sautéed spinach, the roasted tomatoes and two poached eggs.

 

The next breakfast, I made on Monday evening to be ready on Tuesday…

 

Strawberry-Banana Oat Bars
_________________________________________________________________________________

This recipe turned out awesome and super nutritious.  It does not need much sweetness added to it because of the banana and strawberries.  It is wonderful with a banana or just a cup of coffee.  I ate it hot as well as cold.  Delicious both ways depending on how much time you have in the morning and if you are on the go!

You can find the recipe here.

I did the recipe exact from this website.  It turned out awesome.  You can get creative and change up things–using a different berry for the jam, using honey instead of maple syrup, incorporating chia seeds or flaxseed into the batter…use it as a base recipe if you want!  I even thought about adding almond butter to the top when serving.  My husband believed it was perfect the way it is!

Of course, I had to add a banana and a cup of coffee to make this a bomb breakfast meal!

 

 

Morning Snack.

 

 

I wanted to get creative with my snack choice this week because I have been realizing I get a little jittery mid-morning and need some sort of boost.

 

The first snack has to be made the exact day it will be eaten…I simply fixed it in the morning before work/class…

 

Cashew Date Shake
_________________________________________________________________________________

Light in color, super filling and refreshing. Love this shake recipe! Great snack size or breakfast!

I found the recipe here.

It is easy to just throw it all in the blender and put it in a “to-go” cup with a secure lid.

I transported it in my lunchbag–a PackIt –that is known as a freezable cooler bag.  It is awesome and I recommend it to everyone!  It keeps my lunches cold, which is nice when I don’t have access to a refrigerator.

This smoothie/shake was delicious!  It kept me fueled and focused for the remainder of my morning and helped me feel satisfied until lunchtime.

 

The second snack, I just put together each day (as well) when I needed it…

 

Easy Veggie or Crackers and Hummus Packs
_________________________________________________________________________________

I usually buy my hummus at Whole Foods.  I love their original hummus.  I simply take 1 tablespoon of hummus and do carrots (about 1 large, chopped), celery (1, chopped) and cucumbers (1/2 of a pickling cucumber, sliced) and dip them in the hummus.  I pack them just in tupperware.  My husband eats the hummus with crackers because he is not a fan of raw vegetables–specifically carrots, celery and cucumbers–by themselves.

 

Lunch.

 

 

I fixed both lunches on Sunday…

 

Greek Cucumber Tzatziki Glow Bowl
_________________________________________________________________________________

Servings: 7; Serving Size: Three spoonfuls or about 1 1/2 cups
Prepping Time: 5 minutes or less
Cooking Time: Cooked quinoa takes about 40 minutes, let cool to room temperature for an hour before adding the remainder of the ingredients.

I found the recipe here.

Make this recipe now; you won’t be disappointed!  It is one of my favorites now and I’ll be incorporating it in meal plans to come!

I followed the recipe and added celery and tomatoes to mine.  I love this!  It is light and refreshing as well as keeps me full longer.

I simply packed the servings as shown below.

I packed the cucumber, kale, olives (I used 2 castelvetrano olives per serving) and other add-ons like celery and tomatoes separate for John and I to do our own preferred amount of each.

This would also be yummy with an avocado!  (mind-blown!)

 

Lebanese Lentil Salad
_________________________________________________________________________________

Servings: 4; Serving Size: about 1/3 cup
Prep Time:
 5 minutes
Cooking Time: Cooking lentils takes about 10 minutes, let cool to 
room temperature for about 30 minutes before mixing in the remainder of the ingredients

Find this recipe here and make it now!  It is really good with crackers, cucumbers, celery and possibly any raw veggie.  It is a recipe, however, that you need to make double to triple of.  My husband and I ended up only getting two meals each out of this recipe.

We ate a side of hummus, veggies and crackers with this.

 

 

Afternoon Snack.

 

 

I packed both snacks the day of…

 

Snack list:

Apple and Peanut Butter- M, W, F
Grapes- Sun, T, Th

 

 

Dinner.

 

 

I made this dinner on Monday evening because we had friends over Sunday…

 

Sweet Potato Enchiladas with a Poblano Sauce and Avocado
_________________________________________________________________________________

Servings: 6; Serving Size: 2 enchiladas with one avocado
Prepping Time: 30 minutes (I added both the chopping, boiling and mashing of the veggies prior to filling the enchiladas in this time)
Cooking Time: 25-30 minutes, until brown

I incorporated a few recipes I found to make this dish.   I did my own thing baking-wise since I wanted to test out how long it actually takes in my oven at a certain degrees: Bake at 400 degrees for about 25 to 30 minutes.  It turned out like above 🙂

I referred to this recipe for the enchiladas.  I mashed the sweet potatoes and boiled them instead of chopped them/roasting them.  I used corn tortillas instead of burrito-sized to make enchiladas.

All of the ingredients for the enchilada insides! I added two poblano peppers, diced and de-seeded, to give a little extra spice.
Enchiladas pre-sauce.

Instead of the salsa verde, I made a poblano sauce that is amazing as well as freezable (there will be plenty of extra to freeze and use again within 6 months :)) Here it is!

Enchiladas with the sauce before baking!

I topped it with slices of avocado and had 3-5 tortilla chips to give it a little crunch!  I also used some local hot sauce my husband got at the Cherry Street Farmer’s Market.

I did a serving of two enchiladas, one whole avocado and about 5-7 tortilla chips!

 

My husband made the next dinner on Tuesday evening since I was at work and in class all day…

Lo Mein with Vegetables
_________________________________________________________________________________

Servings: 4; Serving Size: About three large spoonfuls.
Prepping Time: 10-15 minutes
Cooking Time: 15 minutes

My husband is so wonderful (I’m sure I say this too many times).  He has taken action when I am stressed out and need help.  He doesn’t even ask he just does.  I love that he is so willing to care for me and show me his cooking skills.  He is a wonderful cook.

He chose to do a lo mein because he has been craving it for some time now.

We found a recipe together here.

It was quick and easy.  The hardest part is chopping all the veggies you want in it.  We used half a red onion, snow peas, mushrooms, red bell pepper, carrots and spinach.  We also used ramen noodles instead of egg noodles because why not?

 

—————————————————————————————————————————————————————————————————

Well, that was our week this past week!  If you have any input on certain recipes or things you have tried, comment below!!  I would love to hear about your experience and what you like to bake!

Tune in next week–>I have a lot of freezer meals, so dinner is prepared, cooked and just needs defrosting 🙂

 

Happy prepping and cooking!

-Dre