May 14, 2017

Meal Prep

Meal Prep

I think there’s a certain dance that comes with getting a meal prep down. Timing things so they’re done at the same time as other things and cleaning in between to reduce overall time spent on it all. I’ve been working with my sister on this, who is tragically lost in the realm of meal prepping. So I’m sharing some tips below to (hopefully) put a little p(r)ep in your step, too!

grocery list:

protein: 

  • 1 package organic split breast bone-in chicken
  • almonds

produce:

  • 4 zucchini (2 for steaming for smoothies, 2 to use either as spiralized noodles throughout the week, sauteed as a side, or added to an egg bake)
  • 1 head cauliflower
  • 1 package mushrooms
  • 1 head red cabbage
  • onion

other:

  • coconut butter
  • cacao powder
  • dates
  • cinnamon
  • vanilla extract
  1. Soak almonds overnight for almond milk
  2. Set oven to 350F
  3. Chop cauliflower, asparagus, mushrooms, and japanese yam wedges
  4. Place on tray with desired seasonings. Roast 350F for about 40 minutes
    1. cauliflower: avocado oil spray, salt, pepper, garlic powder
    2. asparagus: avocado oil spray, salt, pepper, lemon juice, garlic powder
    3. mushrooms: avocado oil spray, salt, pepper, rosemary
    4. japanese yam wedges: avocado oil spray, salt, pepper, garlic powder, paprika
  5. Place split breast chicken into deep pan. Add enough water to cover the chicken. Add 4 bay leaves, 4 cloves garlic, 1 tbsp rosemary, 2 tbsp vital proteins bone broth collagen, salt, and pepper. Boil for about 30 minutes, or until chicken is finished. Take chicken out, leaving remainder of broth in the pan. Shred chicken, then add bones back to the stock. Simmer on low for another 1-2 hours, or whenever you finish meal prep and cleaning.
  6. Remove cauliflower, asparagus, mushrooms and japanese yam wedges from oven.
  7. Chop red cabbage. Add to saute pan with 1 tbsp olive oil, 1/4 cup apple cider vinegar, 2 tbsp coconut aminos, 1/2 tsp garlic, 1/2 tsp ginger, salt and pepper. Keep stirring until reduced and wilted.
  8. Steam zucchini
  9. Clean pans.
  10. Strain and wash almonds. Add to blender with 6 cups new water. Blend and strain. (Use the excess pulp to make crackers, pizza, or snack bites!).
  11. Add 1 cup almonds to food processor and blend until a chunky crumble forms. Warm coconut butter in the microwave so it is slightly melted. Add coconut butter to food processor with almonds and 2 tbsp cacao powder, 1 tbsp chia seeds, 1/4 tsp cinnamon, 1/4 tsp vanilla extract, 1 date, and 2 tbsp almond milk. Roll in coconut shreds.
  12. Clean blender and food processor.
  13. Strain bone broth.
  14. Clean big pot.
  15. Put everything away.

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2 comments:

  • Ashley

    This may be a silly question, but how did you combine these meal prep items once finished to create a dinner or lunch plate? Would love to know the different combos or creations you made!

    • Katie

      Yes!! All can be found on my Instagram photos last week – egg breakfasts, tacos, salads, bowls. Just a little of this and that thrown together with fresh produce (greens, cucumbers, peppers, etc.)

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