Meal Prep – Week of Jan 12th

            Even though I meal prep for clients every week, I just started prepping for Tom and I again recently. It truly is a timesaver during the week and so nice to have a fridge full of delicious meals!

            This week I made two breakfast options (frittata and potato “bagels”) and three lunch/dinner options (pita wraps, casserole, tempeh taco salad). We also have some leftover protein bars that I made last week for snacks. All of this took me under 2 hours to make and will last us the whole week. Below is the order in which I made the food, a list of the main ingredients, and the time each takes.

Greek Turkey Meatball Pita Wraps (5 min prep, 20 min bake)

• Meatballs – ground turkey, tomato, dill, spinach
• Cucumber, tomato, red onion
• Greek yogurt tzatziki sauce (yogurt, dill, garlic, lemon)
• Whole wheat pita bread

Broccoli Cauliflower Rice Chicken Casserole (10 min prep, 30 min bake)

• Cooked chicken (can be rotisserie, diced, shredded)
• Broccoli, cauliflower rice, onion
• Cheddar cheese, greek yogurt
• Bone broth (or chicken broth)

Tempeh Taco Salad Bowls (5 min prep, 10 min cook)

• Tempeh (with onion and taco seasoning)
• Black beans, tomato, mango, romaine
• Avocado lime sauce (avocado, cilantro, lime, garlic, olive oil)

Potato “bagels” (15 min prep, 15 min bake)

* recipe is from https://inspiralized.com/spiralized-potato-everything-bagels/

– I used gold potatoes instead of russet & Trader Joes “Everything but the bagel seasoning” instead of her mix. They don’t stick together as well as I was hoping – not sure if I did something wrong.

• Ingredients: gold potatoes, eggs, EBTB seasoning

Butternut squash kale frittata (15 min prep/cook, 10 min bake)

• Butternut squash, kale, goat cheese
• Eggs, milk of choice

Greek Turkey Meatball Pita Wraps

Jacki @figgindelicious

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Prep Time 5 mins

Cook Time 20 mins

Ingredients

  

• 1 lb ground turkey
• 1/3 cup tomato diced
• 1/2 cup spinach diced finely
• 1/4 cup feta cheese
• 2 tbsp fresh dill

Greek Yogurt Tzatziki Sauce (mix all together)

• 1 cup greek yogurt
• 2 tbsp fresh dill
• Juice from 1 small lemon
• 2-3 cloves garlic minced
• Salt & pepper to taste

Toppings:

• 1 medium cucumber sliced
• 1 small red onion sliced
• 1 large tomato sliced
• 4 + whole wheat pita wraps

Instructions

 

• Preheat oven to 375 degrees. Line a baking sheet with parchment paper
• Combine meatball ingredients together. Roll into 18-20.
• Bake for 20 minutes, or until internal temperature reaches 165 degrees F
• For serving: add meatballs, tzatziki sauce and desired toppings to a pita wrap & enjoy!

Broccoli Cauliflower Rice Chicken Casserole

Jacki @figgindelicious

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Prep Time 10 mins

Cook Time 30 mins

Ingredients

  

• 1 lb chicken cooked (can be rotisserie chicken, diced, shredded)
• 12 oz broccoli florets steamed
• 2 cups cauliflower rice
• 1/2 yellow onion diced
• 3/4 cup greek yogurt
• 1 1/2 cup cheddar cheese + 3/4 cup more for topping
• 1 cup bone broth or chicken broth
• 3-4 cloves garlic minced
• 2 tsp “21 seasoning salute” from Trader Joes or all-purpose seasoning
• salt & pepper to taste

Instructions

 

• Preheat oven to 350 degrees.
• In a frying pan, saute onion until translucent. Add in cauliflower rice and bone broth. Simmer for 5 minutes.
• Mix together greek yogurt, cheddar cheese, garlic, and seasoning.
• In a 9×13 baking dish, combine cheese mixture, cooked chicken, steamed broccoli, and cauliflower mixture.
• Bake for 30-32 minutes.

Tempeh Taco Salad Bowls

Jacki @figgindelicious

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Prep Time 5 mins

Cook Time 10 mins

Servings 4

Ingredients

  

• 8 oz tempeh block
• 1/2 yellow onion diced
• 2-3 tbsp taco seasoning I love primal palates

Bowl ingredients:

• 3 heads romaine lettuce chopped
• 1 can black beans drained and rinsed
• 1 cup cherry tomatoes diced
• 1 large mango diced

Avocado lime sauce (blend all together):

• 2 avocados
• 1/3 cup cilantro
• 1/3 cup olive oil
• 1/4 cup water add 2-3 tbsp extra water for thinner sauce
• juice of 2 limes
• 2 cloves garlic
• salt & pepper to taste

Instructions

 

• Cut tempeh into small cubes. Add to a frying pan with enough water to mostly cover the tempeh.
• Bring to a boil and then simmer for 5-7 minutes, or until tempeh is soft enough to break up.
• Drain water, add diced onion and 2 tsp oil of choice. Set to medium heat and use a cooking spatula to break up the tempeh so it begins to look like ground meat. After ~2 minutes, add in taco seasoning. Cook for another 3-4 minutes.
• Serve with romaine, black beans, cherry tomatoes, mango, and avocado lime dressing

Butternut Squash Kale Frittata

Jacki @figgindelicious

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Prep Time 15 mins

Cook Time 10 mins

Ingredients

  

• 8 eggs
• 1/2 cup milk of choice
• 1 1/2 cups butternut squash diced
• 2 cups kale chopped
• 1/4 cup goat cheese
• salt pepper, garlic to taste

Instructions

 

• Preheat oven to 400 degrees F.
• In a cast iron skillet (or other oven safe skillet), saute butternut squash for 5-7 minutes, or until cooked fully. Add in kale and stir until softened, 1-2 minutes.
• Whisk together eggs, milk, and spices. Add egg mixture to skillet & sprinkle goat cheese over top. Cook for 5 minutes, or until eggs start to set and bottom is cooked.
• Bake for 8-10 minutes.