Meal Prep March 11, 2019

5 rotations down, 4 to go! Next on the list is my elective, which I am so, so blessed to have gotten GI. So excited about it in fact, that each time I tried to right bowl in this post I accidentally typed bowel. Anyways! New meal plan with grocery list and recipes is bowel. Oops, I mean below***

breakfast:

  • sweet potato carrot muffins
  • overnight oats 
  • banana pear spinach smoothie

main meals:

  • kale, butternut squash soup
  • sun-dried tomato chicken
  • left over kale and spinach to make into salad with tomatoes, hummus, cucumbers

snack:

  • vanilla cashew oat bites
  • carrots / cucumbers with hummus
  • cashews with chopped veggies / pear 
  • pear / banana with almond butter 

grocery list:

  • bananas (5)
  • pears (5)
  • dates
  • mushrooms (1 carton) 
  • carrots
  • cucumbers
  • celery
  • tomatoes
  • garlic
  • kale
  • spinach
  • artichoke
  • sun-dried tomatoes
  • squash
  • sweet potato (1 large)
  • zucchini noodles 
  • white onion 
  • shallot (1)
  • organic chicken breasts
  • hummus
  • eggs
  • cashews
  • walnuts
  • cacao nibs 
  • coconut milk (2 cans)
  • vegetable broth
  • almond butter
  • dates
  • coconut shreds
  • rice 
  • spices: olive oil / avocado oil, old bay seasoning, turmeric, salt, pepper, cinnamon, nutmeg, baking powder, baking soda, vanilla extract 

sweet potato muffins

  • 1 large sweet potato, roasted and mashed (~2 cups)
  • 2 large ripe bananas, mashed
  • 2 eggs
  • 1 cups almond milk
  • 1 tbsp vanilla extract
  • 1 cup almond flour
  • 1 tbsp cinnamon
  • 1/2 tbsp nutmeg 
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 cup chopped walnuts 
  • 1/4 cup cacao nibs 
  1. Preheat oven to 350F
  2. Bake sweet potato until tender (~1 hour)
  3. Combine wet ingredients in one bowl: mashed banana, mashed sweet potato, eggs, vanilla extract, almond milk 
  4. combine dry ingredients in another bowl: almond flour, cinnamon, nutmeg, baking powder / soda, chopped walnuts, cacao nibs 
  5. Bake for 40-45 minutes

banana pear spinach smoothie

  • 1 banana
  • 1/2 pear
  • 2 handfuls spinach
  • 1-2 cups homemade oat milk 
  • 1 tbsp almond butter 
  • few sprinkles of cinnamon
  • 1/4 tsp vanilla extract
  • pinch of sea salt

soup

  • mushrooms, 1 carton
  • 1 bay leaf
  • 3 carrots, peeled and chopped
  • 3 stalks celery, chopped
  • 3 cloves garlic, minced
  • 3 cups kale
  • 1 squash, cubed
  • 1 white onion, minced
    1 cup rice
    1 can coconut milk
    3 cups vegetable broth
    1.5 tbsp old bay
    1/2 tbsp paprika
    1/2 tbsp turmeric 
    salt and pepper to taste
  • combine mushrooms, carrots, celery, garlic, squash, onion, coconut milk and spices in a crock pot
  • cook on high for 3.5 hours
  • add rice and kale during last half hour 

sun-dried tomato chicken skillet

  • 4 chicken breasts uniformly sized
  • 1 tbsp butter (or avocado oil)
  • 1 onion minced, about 1/2 cup
  • 3 cloves garlic minced
  • 1 can full-fat coconut milk
  • salt and pepper 
  • 2 cups fresh spinach packed
  • 1 14-ounce can can quartered artichoke hearts drained
  • 1/2 cup sun-dried tomatoes sliced
  • zucchini noodles
  • 2 cups spinach 
  1. preheat oven to 350F
  2. in a cast iron skillet, heat butter on stove top
  3. mince garlic and onions and place on stove, until onions are translucent
  4. add 1 can coconut milk 
  5. place chicken in skillet with sundried tomatoes – add salt and pepper to chicken 
  6. flip chicken after ~5 minutes
  7. place skillet in the oven for ~30 minutes, until chicken is browned 
  8. stir in spinach and artichoke hearts 
  9. place on top of zucchini noodles 

cashew bites

  • 5 dates
  • 1 cup oats
  • 1/4 cup almond butter
  • 1 tbsp oat milk
  • 1 tsp almond extract
  • 1 tsp cinnamon
  • pinch of sea salt
  1. combine all in food processor 
  2. roll into balls 
  3. roll with coconut (optional)

oat milk

  • 1 cup oats
  • 6 cups water
  1. combine in blender
  2. strain 
 

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4 Responses

  1. I love your meal prep posts!! Thank you so much for sharing them, I can’t wait to try the sweet potato muffins! I’m also in grad school and try to make my meal preps more exciting to give me something to look forward to after studying 🙂

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