Meal Prep: Volume 1

Meal Prep

ON THE MENU THIS WEEK:
Fresh cut veggies

Steamed String Beans

Balsamic Eggplant Salad

Sautéed Cabbage with Garlic & Apple Cider Vinegar

Nut, Seed & Date Paleo Bread

Baked Salmon with Grain Mustard & Lemon

Roasted Sweet Mini Peppers

Groceries:

  • 4 loose carrots

  • 1-2 large cucumbers

  • 1 bell pepper (color of your choice)

  • 1 package mini sweet peppers

  • 1lb (wild) salmon

  • 1 lemon

  • 1 package string beans

  • Fresh garlic

  • Whole grain mustard

  • 1 medium eggplant

  • 2 small/ medium zucchinis

  • 1 small yellow onion

  • 1 package coleslaw mix

  • Almond Flour

  • Eggs, 12 pack

  • Pantry Staples: sesame seeds, apple cider vinegar, balsamic vinegar, olive oil, sesame seed oil, avocado oil, sea salt, garlic powder, walnuts, pecans, dates, honey, baking soda, chia seeds, ground flax seeds

  • I also buy a package of greens (arugula, mixed greens or spinach) for salads. I’ll use it as a base and add any of the other dishes on top! I love a good combo plate.

  • I use the extra eggs for breakfast. Either boiled (great for on the go) or omelettes/ scrambled with roasted sweet mini peppers + avocado and a piece of the paleo bread.

  • I also like to have a prepared grain (quinoa or brown rice) on hand for when my meals need a little more substance! I’ll add 1/4 cup over my bed of greens and then add a little bit of each recipe for a mixed plate.

  • I like to have a slice of the paleo bread for breakfast with berries + nut butter!

RECIPES:

Fresh Veggies: For snacking or salads. Also great for dipping into hummus or guacamole.

  • Cut up 1 1/2 large cucumbers, 4 medium peeled carrots and 1/2 bell pepper and store in Tupperware.

Steamed String Beans: Great for snacking, adding to salads or as extra veggies to a plate.

  • Bring water to a boil in medium pot. Add package of string beans and boil on medium heat for about 12 minutes. Season with sea salt.

Balsamic Eggplant Salad:

  • In a medium/ large skillet, heat (about 1-2 tbsp) sesame oil. Add 1/2 chopped yellow onion and sauté for about a minute. Add 1 medium chopped eggplant, 2 chopped zucchinis and 1/2 chopped bell pepper (the same one used for fresh cut veggie snack). Continue to sauté for about 5-7 minutes until cooked through. Season with sea salt, garlic powder and 2 tbsp sesame seeds. Add about 1-2 tbsp balsamic vinegar and mix well.

Sautéed Cabbage with Garlic & Apple Cider Vinegar:

  • In a large skillet, heat sesame oil and add 3 gloves minced garlic. Sauté for about 1-2 minutes and add coleslaw mix. Season with sea salt and garlic powder. Continue sautéing for about 5 minutes until cabbage is fully cooked through. Add 1-2 teaspoons of apple cider vinegar to taste.

Nut, Seed & Date Paleo Bread: A slice with nut butter for breakfast + fresh berries is my favorite!

  • Preheat oven to 350F. In a medium bowl, whisk 5 eggs. Add 1/4 cup olive oil, 1/2 tsp baking soda, 1 tbsp cinnamon, 1/2 tsp sea salt, 1.5 cups almond flour, 1/4 cup ground flax seeds, 4 tbsp chia seeds, 1/4 cup honey, 1 tbsp apple cider vinegar. Mix well. Add in 5 chopped dates, small handful chopped pecans and small handful chopped walnuts. Bake for about 40 minutes.

Baked Salmon with Grain Mustard & Lemon:

  • Preheat oven to 425F. On a baking sheet lined with parchment paper, spread medium layer of whole grain mustard onto salmon. Squeeze 1/2 lemon and slice the other half to place on top of the fish. Season with garlic powder and sea salt. Fold the parchment paper until the fish is covered. Bake for about 15 minutes.

Roasted Sweet Mini Peppers: A great add-on veggie for your plate/ salads!

  • Preheat oven to 425F. On a baking sheet, line washed sweet mini peppers and drizzle with avocado oil and sea salt. Bake for about 15-20 minutes.

Recipe, Meal PrepBianca GasparroMeal Prep, Recipe, Grocery List2 Comments