November 2018 Meal Prep

The subtitle to this meal prep is “when you open a can of pumpkin puree and don’t want to waste it.” Aka an official petition to make smaller sized cans of pumpkin puree. Lots of recipes and meal plan ideas and grocery list below!

Grocery List: 

• Salmon (frozen)
• Chicken sausage 
• Chicken 
• Chicken broth 
• bag of spinach 
• bag of romaine
• bag of kale 
• Tomatoes
• Cucumbers
• Zucchini
• Onion
• Carrots 
• Celery 
• Broccoli 
• Apples 
• berries 
• bananas 
• Almond flour 
• Almond butter 
• almonds 
• cashews 
• chickpea pasta 
• 1 can pumpkin puree 
• Whole grain mustard 
• Honey
• Chia Seeds
• Almond milk 
• Yogurt 
• Eggs 
• Hummus
• frozen blueberries 
• frozen spinach 
• nutritional yeast 

Breakfast:

Paleo Pumpkin Scones 

• 3 cups almond flour
• 1/4 cup flax seed
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 8 dashes pumpkin pie spice (I bought at Trader Joe’s)
• 4 dashes cinnamon
• 2 dashes nutmeg
• 2 eggs
• 1/2 cup pumpkin puree 
• 2 tbsp local honey
• 1/2 tsp vanilla extract

1. Preheat oven to 350F
2. Mix dry ingredients together (almond flour, flax seed, baking soda, baking powder, and spices)
3. In a separate bowl, mix remaining ingredients together (eggs, pumpkin puree, honey, vanilla extract)
4. Combine wet and dry ingredients 
5. Place onto pan with parchment paper
6. Form into circle and use a knife to slice out 8 pieces 
7. Bake for 35-40 minutes 
8. Once cooled, re-track over the slices to break apart 

Other breakfast ideas: frozen blueberries, frozen spinach, banana, almond butter, almond milk, cinnamon, plant based protein or collagen 

Snacks: 

Pumpkin Chia Seed Pudding: 

• 1 cup chia seeds
• 1/4 cup pumpkin puree 
• 3 cups almond milk 
• few dashes of cinnamon
• pinch of sea salt 
• 1/4 tsp vanilla extract 
• 1 tbsp honey 

1. Combine all ingredients together and let soak overnight, or until thickened.

Other snack ideas: carrots and hummus, apple or celery with nut butter, yogurt and berries

Main Meal

Honey Mustard Crockpot Chicken

• boneless chicken thighs (or breasts – I find thighs to be a bit moister)
• 1 onion, chopped
• 2 cloves garlic, chopped
• 2 cups chicken broth
• 2 zucchini, chopped 
• 2 tbsp honey
• 2 tbsp whole grain mustard 
• salt and pepper 

1. Combine all in crockpot and cook on high for 4 hours 
2. When finished, add bag of spinach and stir until wilted 

Pumpkin Mac and Cheese 

• 1 cup cashews 
• 1/4 cup nutritional yeast 
• 2 cloves garlic 
• salt 
• pepper 
• chickpea pasta 
• 1 cup almond milk 

1. Soak cashews overnight with garlic. Drain (keep the garlic) and blend with remainder of ingredients until smooth.
2. Mix with chickpea pasta (or pasta of choice)

Other dinner ideas: grill up some salmon / chicken sausage and toss on a salad or a taco with lots of veggies: kale, romaine, tomatoes, cucumber, carrots, kraut