Get tips, updates, + free gifts sent straight to your inbox!

Weekly Meal Prep - Nov 3, 2018


Happy Saturday, babes!!

You guys voted to see the details of my prep from last week, so here it is - in all its colourful glory.


I've been going through a bit of a "roasted mixed vegetables" kick lately, because it's just SO much easier to clean & prep my veggies, throw them on a pan and roast 'em all at the same time. (Plus, they're super versatile this way, and taste great on top of macro bowls, or on the side of your typical protein/carb/veg meal.)

Here's a breakdown of everything I prepped for my lunches this week, complete with their full recipes & cooking instructions!

[From left to right, top to bottom]

Cajun-Style Turmeric Shrimp

INGREDIENTS

→ 2 bags frozen pacific white shrimp, thawed

→ 1 tbsp olive oil

→ 1 tbsp chilli seasoning

→ 1 tbsp cajun seasoning

→ 1 tsp turmeric powder

→ squeeze of lemon juice

→ salt & pepper (to taste)

→ water (optional)

DIRECTIONS:

  1. Wash shrimp thoroughly in a sieve or colander and drain completely.

  2. Pre-heat a non-stick skillet with 1 tbsp olive oil at about medium-high heat.

  3. Once skillet is hot, throw in your shrimp and stir around until sides turn pink.

  4. Throw in all seasonings and mix thoroughly. (I like to add a splash of water so that it becomes a little "saucy".)

  5. Continue to mix until shrimp is fully cooked.

  6. Serve warm, or cool completely and place in a storage container for future meals.

Roasted Carrots, Onions & Zucchini

INGREDIENTS

→ 2 white onions

→ 4 carrots

→ 2 zucchinis

→ 1-2 tbsps olive oil

→ 1 tbsp garlic powder

→ chilli flakes (to taste)

→ salt and pepper (to taste)

DIRECTIONS:

  1. Preheat your oven to about 375F.

  2. Wash carrots & zucchini thoroughly, peel and chop into small cubes.

  3. Peel and chop onion into rough slices.

  4. Toss everything in a bowl with some olive oil, chilli flakes, garlic powder, salt & pepper, making sure to cover all sides.

  5. Bake in the oven for about 10-15 minutes per side, or until it achieves that “roasted” look.

  6. Remove from oven and serve warm, or cool completely and place in a storage container for future meals.

Roasted Broccoli & Eggplant

INGREDIENTS

→ 1 eggplant

→ 2 broccoli crowns

→ 1-2 tbsps olive oil

→ 1 tbsp garlic powder

→ chilli flakes (to taste)

→ salt and pepper (to taste)

DIRECTIONS:

  1. Preheat your oven to about 375F.

  2. Wash eggplant & broccoli thoroughly, peel and chop into small cubes and florets.

  3. Toss in a bowl with some olive oil, chilli flakes, garlic powder, salt & pepper, making sure to cover all sides.

  4. Bake in the oven for about 10-15 minutes per side, or until it achieves that “roasted” look.

  5. Remove from oven and serve warm, or cool completely and place in a storage container for future meals.

Spiralized Zucchini Noodles

INGREDIENTS

→ 1 zucchini

DIRECTIONS:

  1. Wash zucchini thoroughly and chop the ends off with a sharp knife

  2. Use a spiralizer to create long strands of zucchini noodles

  3. Once you reach the end of the zucchini, toss out the middle part and place the noodles in a storage container lined with paper towel to soak up any moisture.

Chopped Red Cabbage

INGREDIENTS

→ 1/2 wedge red cabbage

DIRECTIONS:

  1. Wash cabbage thoroughly and chop finely with a sharp knife

  2. Place in a storage container lined with paper towel to soak up any moisture

Cooked Brown Rice

INGREDIENTS

→ 1 cup brown "minute" rice

→ 1.5 cups water or stock

→ salt and pepper (to taste)

DIRECTIONS:

  1. Combine the rice and water in a medium saucepan.

  2. Add your salt and pepper if desired, and bring to a boil over high heat.

  3. Once it has reached a boil, lower the heat (to about medium-low), cover, and continue to cook until the rice has soaked up all the liquid.

  4. Once it’s done, fluff up the rice with a fork to separate the grains.

  5. Serve warm, or cool completely and place in a storage container for future meals.

Roasted Sweet Potatoes

INGREDIENTS

→ 4 sweet potatoes

→ 1 tbsp olive oil

→ chilli flakes (to taste)

→ salt and pepper (to taste)

DIRECTIONS:

  1. Preheat your oven to about 375F.

  2. Wash sweet potatoes thoroughly, peel and slice into cubes.

  3. Toss in a bowl with some olive oil, chilli flakes, salt & pepper, making sure to cover all sides.

  4. Bake in the oven for about 10-15 minutes per side, or until it achieves that “roasted” look.

  5. Remove from oven and serve warm, or cool completely and place in a storage container for future meals.

Sautéed Green Beans

INGREDIENTS

→ green beans

→ garlic clove, minced

→ 1 tbsp grapeseed oil

→ salt and pepper

DIRECTIONS:

  1. Wash green beans in a bowl & drain

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

  3. Add in the washed green beans and sauté until softened.

  4. Season with salt & pepper and continue to toss around until completely soft.

  5. Serve warm, or cool completely and place in a storage container for future meals.

Spiced Baked Chicken Breast

INGREDIENTS

→ 4-6 chicken breasts

→ 1 tbsp olive oil

→ 1 tsp paprika

→ 1 tsp chilli powder

→ 1 tbsp garlic powder

→ 2 tsp cumin

→ salt and pepper (to taste)

DIRECTIONS:

  1. Preheat oven to 375 degrees F

  2. In a small bowl, mix olive oil & spices together and pour into bowl with chicken. Mix around and allow to coat all sides.

  3. Place chicken on a baking tray lined with aluminum foil.

  4. Bake for 12-15 mins per side.

  5. Serve warm, or cool completely and place in a storage container for future meals.

PS - If you’d like to download the exact same Weekly Grocery List that I use to help me plan my meal preps each week, you can grab a FREE printable version here!

Happy prepping!

With love and wellness,


#MealPrep #MealPlan #Nutrition #NutritionTips #HealthyEating #Eating #Recipes #Recipe #EasyRecipes #Lunch #Vegetarian #Blog #Groceries