Meal Prep June 9, 2019

Insert sarcastic remark here about it already being June. Time is FLYING and this week I’ll be flying through the air i.e. leaps, jumps, turns dancing with Danceworks Boston!! We have shows and rehearsals all week meaning and intense and nutrient dense meal prep. Will my aging body survive, you ask? Only time will tell. Grocery list, meal plan, and all recipes below! Happy Sunday my friends!

Grocery list: 

  • strawberries
  • bananas 
  • kale 
  • arugula 
  • mushrooms 
  • 2 onions 
  • tomatoes
  • sundried tomatoes 
  • spaghetti squash (2)
  • carrots
  • cilantro
  • parsley 
  • lemons (3)
  • avocado (2)
  • garlic
  • chickpeas
  • eggs
  • chicken 
  • hummus
  • almonds
  • almond butter
  • coconut butter 
  • almond flour
  • vegetable broth 
  • almond milk (or you can make your own)
  • brown rice
  • oats
  • olive oil 
  • frozen spinach 
  • frozen mango
  • spices: salt, pepper, paprika, cinnamon, dried rosemary, dried thyme, nutritional yeast

Breakfast: spinach mango smoothie, strawberry banana smoothie, veggie egg cups w avocado

Entrees: pesto chicken spaghetti squash oats, salad with hummus and leftover veggies, stir fry with kale/chickpeas/onions/mushrooms with a soy ginger sauce 

Snacks: strawberry coconut bites, banana w almond butter, almonds with strawberries, carrots with hummus/avocado 

Veggie Egg Cups: 

  • 10 eggs 
  • 1 cup mushrooms, sliced
  • 1 cup tomatoes, chopped
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 cups arugula, chopped 
  • spices: salt, pepper, dried rosemary, dried thyme, nutritional yeast
  1. Heat oven to 350F. Line muffin tray with cupcake liners.
  2. Combine veggies in one bowl.
  3. Combine eggs and spices in another bowl.
  4. Combine and pour into cupcake liners.
  5. Bake for 20-30 min, until tops are browned.

Stir fry: combine kale, chickpeas and other veggies over stove top. mix with sauce: 1/4 cup coconut aminos, 1/8 tsp ginger powder, 1/4 tsp garlic powder, salt, pepper, juice of 1 lime

Pesto Chicken Spaghetti Squash 

  • 2lb chicken breast
  • 1 cup pesto (I bought mine made)
  • 2 spaghetti squash, halved and seeded 
  • 2 cup arugula 
  1. Heat oven to 350F. Half and seed spaghetti squash. Drizzle with olive oil, salt, and pepper.
  2. Bake for ~1 hour, until tender. 
  3. In the meantime, boil chicken, ~30 min until cooked throughout. 
  4. Cool and shred chicken. Mix with pesto and spinach. 
  5. Mix with spaghetti squash. 

Strawberry Coconut Bites

  • 1 cup freshly chopped strawberries
  • 2 cups oats
  • 1 cup almond flour 
  • 1/4 cup coconut butter 
  • 2 tbsp almond milk
  • 1/4 tsp vanilla extract 
  • 1/4 tsp cinnamon
  • pinch of sea salt 
  1. Combine all ingredients. Roll into bites. 
  2. Optional: roll with shredded coconut

Spinach Mango Banana Smoothie

  • 1 cup frozen spinach 
  • 1/4 cup frozen mango
  • 1 banana 
  • 1 tbsp almond butter
  • 1-2 cups almond milk
  • few shakes of cinnamon 
  • optional: protein powder / collagen

Strawberry Banana Smoothie

  • 1 cup frozen spinach 
  • 1/2 cup strawberries
  • 1 banana 
  • 1 tbsp almond butter
  • 1-2 cups almond milk
  • few shakes of cinnamon 
  • optional: protein powder / collagen

Almond milk

  • 1 cup almond
  • 6 cups water
  1. Cover almonds with water and let soak over night. Drain in the morning and rinse with water.
  2. Combine with 6 cups water.
  3. Blend and strain.

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