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Weekly Meal Prep - Aug 27, 2018


Happy #MealPrepMonday!

This is just a reminder that it's officially a new week - which means that it's the perfect opportunity to set some new goals, make some waves & get shit done.

You've been asking to see another one of my weekly meal preps, so I'm just gonna leave this right here for you all... complete with full details & cooking instructions for all prepped items! (All it takes is 2-3 hours of work for an entire WEEK of lunches, dinners & snacks).


WEEKLY MEAL PREP:

(Organized left to right, top to bottom)

1. Spicy Sautéed Peppers

Ingredients:

- 3-4 bell peppers, sliced

- 1 clove garlic

- 1 tbsp grapeseed oil

- 1-2 tsp chilis in oil

- salt and pepper (to taste)

Directions:

- In a heated skillet primed with your grapeseed oil, throw on garlic and let brown.

- Add in the sliced bell peppers and sauté until softened.

- Mix in the chilis and spices and continue to toss around until completely soft.

2. Fresh Arugula

3. Fresh Cherry Tomatoes

4. Fresh Blueberries

5. Whole Wheat Tortillas

6. Baked Lemon & Thyme Chicken Breast (x2)

Ingredients:

- 4-6 chicken breasts

- 1 tbsp lemon juice

- 1-2 tbsp fresh thyme

- 1 tbsp olive oil

- salt, pepper & garlic powder (to taste)

Directions:

- Preheat oven to 375 degrees F

- Place a boneless, skinless chicken breast on a cutting board and hold it flat with the palm of your non-knife hand, then slice breast horizontally into two even pieces. Set aside in a medium mixing bowl.

- In a small bowl, mix olive oil & lemon juice together and pour into bowl with chicken. Mix around and allow to soak in.

- Place chicken on a baking tray lined with aluminum foil and season to your liking with salt, pepper & garlic powder. Top with fresh thyme just before baking.

- Bake for 10-12 mins per side.

7. Honey, Garlic & Soy Glazed Chicken Thighs

Ingredients:

- 12 boneless, skinless chicken thighs

- 1 tbsp honey

- 1 tbsp apple cider vinegar

- 2 tbsp hoisin

- 2 tbsp low sodium soy sauce

- 2 garlic cloves, minced

- 1 tsp ground ginger

- 1-2 tsp dried chili flakes

- salt & pepper (to taste)

Directions:

- Preheat oven to 375 degrees F

- Place chicken in a large storage bag.

- In a small bowl, whisk together honey, vinegar, hoisin, soy sauce, garlic, ginger & chilis.

- Pour mixture into storage bag and allow to marinate for 1 hour (at least). Overnight for even more flavourful results.

- Once marinade has soaked in, place chicken on a baking tray lined with aluminum foil, pouring the remaining marinade overtop and season to your liking with salt & pepper.

- Bake for 10-12 mins per side.

8. "Caramelized" Onions

Ingredients:

- 2-3 vidalia sweet onions

- 1 tbsp grapeseed oil

- 1 tbsp honey

- 1 tbsp water

- salt and pepper (to taste)

Directions:

- Mix water & honey together and set aside.

- In a heated skillet primed with your grapeseed oil, throw on onions and allow to soften.

- Once softened, pour in honey/water mixture and continue to toss around until completely soft, allowing the onions to pick up the caramelized pieces as you go.

9. Ancient Spelt Bread

10. Frozen Salmon Burgers

11. Fresh Carrots (chopped)

12. Sriracha & Roasted Garlic Hummus

13. Greek Yogurt

14. Cashew Milk (unsweetened)

15. Liquid Egg Whites

16. Avocados (x3)

17. Frozen Mixed Veggies

18. Zucchini

19. Light Whipped Topping (aka. the "cheaper Cool Whip Light")

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