August Meal Prep 2019

Another month, another meal prep. This upcoming week I’m back on campus with my lovely classmates for a board review. Topics range from pediatrics to ENT to hematology and everything in between. Greatly hoping this leaves me feeling somewhat more prepared for the impending date of taking the PANCE: August 26, 2019. So a week full of colorful, flavorful, fun (okay maybe this is a stretch), and nutritionally dense meals is on the docket.

On the menu:

Breakfast: cherry banana spinach smoothie, strawberry banana oat bake, eggs with leftover veggies + avocado

Entrees: chicken tikka masala, stuffed peppers, salad with leftover vegetables

Snacks: carrots / celery / peppers with avocado, celery with almond butter + cinnamon, oat bake, smoothies, overnight oats

Grocery List:

• multi-colored peppers (5)
• kale
• arugula
• romaine
• yellow onion (1)
• red onion (1)
• carrots
• celery
• lemons (2)
• bananas (4)
• freeze dried strawberries
• cilantro (1 bunch)
• garlic
• ginger
• avocado (2)
• eggs (6)
• chicken
• rice (quinoa or brown rice – I used Right Rice which I bought at Whole Foods)
• oats
• coconut flour (or almond flour)
• coconut cream (1 can)
• tomato sauce (1 can)
• almond butter (1 jar)
• capers
• pine nuts
• dark chocolate
• yogurt (1 small container – plain)
• feta cheese
• almond milk
• frozen cauliflower
• frozen cherries
• frozen spinach
• spices: garam masala, paprika, turmeric, salt, pepper

Recipes

Cherry banana smoothie:

• 1 cup frozen spinach, 1/2 cup frozen cherries, 1/2 banana, 1 tbsp almond butter, 1-2 cups almond milk (or milk of choice). I also use protein powder in my smoothies. Currently hooked on Dr. Kellyann’s (code LEMONS for 10% off).

Strawberry Banana Oat Bake:

• 2 cups oats
• 1 cup almond flour
• 1/4 tsp baking powder
• 1/4 tsp baking soda
• 2 eggs
• 2 cups almond milk
• 2 tbsp honey
• 1/2 tsp vanilla extract
• 1 tsp cinnamon
• pinch of sea salt
• 2 bananas
• 1 cup freeze dried strawberries

1. Preheat oven to 350F.
2. In one bowl, combine oats, coconut flour, baking powder / soda and spices
3. In another bowl, combine eggs, almond milk, honey, vanilla extract
4. Mix wet with dry
5. Fold in bananas
6. Bake for 30 minutes
7. Top with freeze dried strawberries

Greek stuffed peppers

• 4 bell peppers
• 1 red onion
• 1 cup rice (or quinoa – I used a brand called right rice I bought at whole foods)
• 1/4 cup cilantro, chopped
• 2 cups arugula
• 2 tbsp capers
• 1/4 cup pine nuts
• 1/4 cup feta cheese, chopped
• spices: olive oil, salt, pepper, lemon juice

1. Preheat oven to 350F.
2. Slice peppers in half, de-seed, and lather with olive oil, salt, pepper
3. Bake for 40 minutes, until wilted
4. While peppers are baking, sauté onion with arugula and lemon juice, salt, pepper
5. In a separate pan, make grain of choice
6. Combine grain with onion and arugula
7. Stuff into peppers
8. Top with cilantro, capers, pine nuts, feta cheese

Crockpot Chicken Tikka Masala

• organic chicken breast
• 1 package frozen riced cauliflower
• 1 package kale
• 1 can coconut milk
• 1 can tomato sauce
• 1 yellow onion, chopped
• 2 tbsp garlic, chopped
• 1 tbsp fresh ginger, chopped
• 1 small container plain, unsweetened yogurt (I bought Lavva at Whole Foods)
• juice of 1 lemon
• 2 tbsp garam masala
• 2 tsp paprika
• 1 tsp turmeric
• salt and pepper

1. Toss all ingredients into crockpot except for frozen cauliflower, kale and yogurt
2. Cook on low 8 hours
3. When finished add frozen cauliflower, kale, and yogurt and stir until combined
4. Shred chicken
5. Serve with cilantro on top