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 

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4 Responses

  1. The stuffed sweet potatoes are delicious!! I did it with sautéed kale instead of spinach and then with arugula. Equally delicious. I love your recipes, they’re all so simple but nutritious.

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