Meal Prep January 2019

Hi friends! Another meal prep for the week below – grocery list, recipes, and rough meal guide included!

On the menu:

• caramelized onion, kale, mushroom pizza 
• carrot cake breakfast bars 
• stuffed sweet potatoes w chicken spinach bok choy 
• golden lentil stew 

breakfast: carrot cake bake + yogurt, yogurt with almond butter + berries, leftover roasted veggies + eggs 

snacks: almonds / cashews + pear / berries, celery + almond butter, yogurt with pear + cinnamon, carrots + hummus

main meals: stuffed sweet potatoes, golden lentil stew, big salads

Grocery List:

• mushrooms 
• onion (2)
• banana (1) 
• 1 bag carrots 
• 1 bag celery
• sweet potatoes (4)
• fennel (1 head)
• lemons (2)
• pears (5)
• berries 
• romaine 
• arugula 
• kale 
• spinach 
• avocado (2)
• cucumber (1)
• tomatoes (bundle)
• simple mills crust (for pizza – any old pizza crust will do)
• oats
• almonds 
• cashews
• chicken
• lentils 
• hummus
• eggs (6)
• can of diced tomatoes 
• tahini
• almond butter
• full fat coconut milk (can) 
• premade pesto 
• vegetable broth (large carton – 4 cups)
• plain / vanilla unsweetened yogurt of choice (5 cartons)

Recipes: 

caramelized onion, kale, mushroom pizza

Ingredients 

• simple mills pizza crust (I love this one bc the ingredients aren’t creepy and it’s actually tasty!)
• pre-made pesto (I get the vegan one from Trader Joe’s)
• 1/2 box mushroom (sliced)
• 1/2 bag kale 
• 1/2 onion (chopped)

Do this:

1. Set oven to 350F
2. Make mix according to box 
3. Saute veggies 
4. Spread and style 

carrot cake breakfast bars

Ingredients 

• 2 cups oats
• 1/3 cup ground flax seed 
• 1/2 cup shredded coconut
• 1/2 cup carrots, minced in food processor 
• 2 eggs 
• 1 tbsp maple syrup
• 1 banana, very ripe and mashed 
• 1/4 tsp baking soda
• 1/4 tsp baking powder
• spices: 1/8 tsp ginger, 1/4 tsp cinnamon, 1/8 tsp nutmeg, pinch of sea salt
• toppings: shredded coconut, almond butter

Do this:

1. set oven to 350F
2. mix wet ingredients: eggs, maple syrup, vanilla extract
3. mix dry ingredients: oats, flax seed, coconut, carrots, banana, baking soda, baking powder, spices
4. combine wet + dry
5. bake for 35-40 min, until top is golden 

stuffed sweet potatoes 

Ingredients 

• 4 sweet potatoes
• organic chicken
• 1 bag spinach
• 1 bulb fennel, chopped
• 1/2 onion, chopped
• spices: salt, pepper, garlic powder, nutritional yeast
• dressing: (I used Trader Joe’s turmeric almond butter dressing but you could also combine 1/4 cup tahini, juice from 1 lemon + salt, pepper, garlic powder, and nutritional yeast and warm water to thin for a sauce for the chicken)
  • you can also use this for a salad dressing!!

Do this:

1. set oven to 350F, stab sweet potatoes with fork, and cook for 1 hour, until soft 
2. boil chicken for ~15-20 min (until done), then shred
3. saute onion, fennel, spinach on stove top
4. mix shredded chicken with dressing / sauce 
5. stuff sweet potatoes with chicken / veggie mixture. serve with avocado

golden lentil stew

Ingredients 

• 1 cup lentils
• 3 cups vegetable broth
• 1 cup carrots, diced
• 1 onion, diced
• 1 cup celery, diced
• 1 can diced tomatoes 
• 1 can full fat coconut milk
• 1 tbsp turmeric 
• 2 bay leaves
• spices: salt, pepper, garlic powder

Do this:

1. combine all ingredients in crock pot 
2. cook on high for 4 hours