Meal prep is such an important part of simplifying eating and taking the stress out of mealtime for me. I thought it would be a good idea to start sharing my meal preps with you, in hopes that you’ll get some good ideas that will help to simplify meals for you too.
You’ll notice the way I meal prep is very different from what you may see other people do. I do not prep each and every meal that I will be eating for the week: breakfast, lunch, and dinner. For one that can be very overwhelming for me and for two, I do not want to obligate myself to eat the same exact thing every day. That’s just not how I roll!
Instead, I prep headstart ingredients that I can use throughout the week. It helps me out a lot and really ensures that I don’t get overwhelmed or bored with my food during the week.
Alright… let’s talk about what I prepped for the week!
Here’s What I Prepped:
Sautéed Sweet Garlic Green Beans:
I made a big batch of green beans. I sauteed the green beans in a little avocado oil, vegetable broth, and fresh parsley. I seasoned the green beans with salt, pepper, minced garlic, red pepper flakes, and agave.
I just cooked up some brown rice. To give it more flavor I cooked the brown rice in vegetable broth instead of water.
I just bought some frozen gnocchi from the grocery store and cooked it in the air fryer.
I sauteed two batches of shrimp. One pound for my bang bang shrimp tacos that we will have later in the week and another pound just to have in the fridge to use for quick meals. I seasoned both with salt and pepper.
Air Fryer Chicken Wings:
I seasoned about 4.5 pounds of chicken wings and cooked them in the air fryer. I seasoned the chicken wings with salt, pepper, garlic powder, onion powder, and paprika.
Turkey Meat Sauce:
I premade my meat sauce for baked ziti that we will be having later in the week.
My Recipe For Turkey Meat Sauce:
15 ounce can of plain tomato sauce
14.5 ounce can of plain petite diced tomatoes
1.25 pound of ground turkey
1 teaspoon of salt
½ teaspoon of pepper
½ teaspoon of minced garlic
1 teaspoon of agave
1 teaspoon of Italian seasoning
1/3 cup of shredded parmesan cheese
¼ teaspoon of red pepper
1 small green bell pepper
½ of a medium yellow onion
- Chop the bell pepper and onion
- Heat a pot on medium-high with about 1 tablespoon of oil.
- Once the oil is hot add ground turkey, chopped bell pepper, chopped onion, salt, and pepper.
- Once the turkey is browned, add minced garlic and let it cook for about 30 seconds, stirring the whole time so the garlic doesn’t burn.
- Add petite diced tomatoes (with the liquid), tomato sauce, agave, red pepper flakes, and Italian seasoning. Stir everything together well. Add more salt and pepper to taste at this point if needed.
- Bring meat sauce to a simmer, reduce the heat to medium-low, cover the pot with a top and let simmer on medium-low for 15 minutes.
My Version Of Bang Bang Sauce:
We will be having shrimp tacos this week so I premade the sauce that we will be putting on top of them.
Fresh lemon juice:
I use lemon juice a lot for water and smoothies during the week so I always pre squeeze lemons. It saves me a lot of time once the week starts.
My Homemade Hummus Recipe:
15.5 ounce can of garbanzo beans or ( 8.7 ounces of freshly cooked)
2 tablespoons of tahini
2 tablespoons of fresh lemon juice
½ teaspoon of minced garlic
3 tablespoons of water
¾ teaspoon of salt
¼ teaspoon plus 1/8 teaspoon of cumin (plus a little more for sprinkling on top)
¼ teaspoon plus 1/8 teaspoon of paprika (plus a little more for sprinkling on top)
5 tablespoons of olive oil
- Pulse garbanzo beans in a food processor until they are broken well.
- Add tahini, minced garlic, lemon juice, and water to the food processor with the garbanzo beans. Pulse until pretty smooth.
- Add garlic and seasonings and pulse until combined.
- Once seasonings and garlic have been incorporated, slowly add in olive oil.
- Place finished hummus in a bowl and top with additional olive oil and a good sprinkle of both cumin and paprika. Store hummus in the refrigerator.
I just washed and dried my grape tomatoes for salads during the week.
Mac and Cheese:
I’m still working on perfecting the recipe, but once I do I’ll be sure to post it.
My Homemade Walnut Brownies:
If you want to see how I used some of these head start ingredients to make meals during the week? Check out my “What I Eat In A Day As An Intuitive Eater #1” post.
I hope this meal prep post was helpful to you and that you were able to get some good ideas from it. If you are new to meal prep do you have any questions that I may be able to answer for you? If so go ahead and leave them below or send me a quick email at firstname.lastname@example.org. I’m more than happy to help in any way that I can.