The first rule of meal prep is: you don’t spend all day meal prepping. The second rule is….you don’t. spend. all. day. meal. prepping. I like to do one crock pot (or pressure cooker / instant pot), one 1-pan meal, and a few easy to throw together breakfasts. So that everything’s done and cleaned up in about 2-3 hours!
Table of Contents
On the menu:
- meals: crockpot taco pasta, one pan garlic chicken with brown rice, lemon garlic salmon with potatoes and asparagus
- breakfast: apple pie breakfast muffins, peach cobbler chia seed parfaits
- snacks: apple nachos with almond butter + cinnamon + cacao powder + sea salt, date with almond butter and dark chocolate square
Groceries:
- Apples (2)
- Peaches (2)
- lemons (2)
- Onion (1)
- asparagus
- red bliss potatoes
- garlic
- Kale
- Spinach
- Romaine
- Sun-dried tomatoes
- capers
- Salsa
- Crushed tomatoes jar
- Taco seasoning
- Siete foods queso
- Pasta
- Ground beef
- Chicken
- Bone broth
- Coconut milk
- Almond butter
- dates
- frozen salmon
- frozen cauliflower
- dark chocolate
- arrowroot starch
Recipes
Crockpot Taco Pasta
Crockpot Taco Pasta
- pasta of choice (I went with Trader Joe’s quinoa brown rice)
- 1 package grass fed ground beef
- 1 package taco seasoning
- 1 can salsa
- 1 can fire roasted diced tomatoes
- 1 yellow onion, diced
- 1/2 package fresh spinach
- 1 package frozen cauliflower
- 1 can vegan queso (I bought Siete foods brand)
- Place ground beef, diced onion, taco seasoning, salsa, and fire roasted diced tomato in crock pot. Put crock pot on high for 4 hours.
- After one hour, break ground beef up so it isn’t in a giant block.
- After 3.5 hours, add in pasta and let cook for an additional 10-15 minutes.
- Add in frozen cauliflower and fresh spinach and cook for another 5-7 minutes, until cauliflower is no longer frozen and spinach is wilted.
- For topping: vegan queso.
One Pan Garlic Chicken with brown rice
One Pan Garlic Chicken with brown rice
Lemon Garlic Caper Salmon
Lemon Garlic Caper Salmon
- 1 package frozen salmon (I got mine from Trader Joe’s in the frozen aisle)
- marinade: juice from 1 lemon, 2 tbsp olive oil, 2 tbsp honey, 1 tbsp dijon mustard, 1 tbsp stone ground mustard, 2 garlic cloves (minced), salt, pepper
- 1 bundle asparagus
- 1 package potatoes
- Line a tray with parchment paper.
- Mix marinade ingredients together.
- Heat oven to 400F.
- Place potatoes on the tray with olive oil, salt, and pepper. Bake for 20 minutes.
- Put oven down to 350F.
- Add salmon to the tray along with asparagus.
- Drizzle marinade over salmon and asparagus.
- Bake for another 10-15 minutes.
Apple Pie Breakfast Muffins
Apple Pie Breakfast Muffins
- 1 cup oats
- 1 cup almond flour
- 1/2 tsp baking powder
- pinch of sea salt
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 2 tbsp coconut oil, melted
- 2 eggs
- 2 tbsp maple syrup
- 1/4 cup coconut milk
- 1 apple, diced
- Preheat oven to 350F.
- Line cupcake tray with liners.
- Mix dry ingredients in one bowl: oats, almond flour, baking powder, sea salt, cinnamon, and nutmeg. And wet ingredients in another: coconut oil, eggs, maple syrup, coconut milk.
- Mix wet with dry.
- Fold in apple.
- Using a 1/4 cup measuring cup, scoop in 1/4 mixture into cupcake liner.
- Bake for 15-20 min, until tops are browned.
Makes ~12 muffins.
Peach Cobbler Chia Seed Parfaits
Peach Cobbler Chia Seed Parfaits
- 1/3 cup chia seeds
- 1 1/3 cup coconut milk
- 2 tbsp maple syrup
- 1/2 tsp cinnamon
- pinch of sea salt
- 2 peaches
- 2 tbsp coconut oil
- yogurt
- Combine chia seed ingredients together and let soak overnight.
- Dice peaches and sauté on stove top with coconut oil until softened.
- Layer with yogurt in the morning.
One Response
Hi there! Thank you so much for the wonderful meal guide! I was wondering for the lemon caper salmon recipe where the capers are? Is it in the marinade? Thanks!