Meal Prep with 4 recipes to feed to an active family


A healthy and consistent lifestyle becomes sustainable when it’s enjoyable. Planning success and taking it into your own hands is the best self-assurance and insurance.

You are also saving yourself a ton of money in the long run as you can get your average meals to less than 4/meal.

In weeks 1 & 2 (previous posts) I showed you why I shop at sprouts and exactly what I stock my kitchen and fridge with to make life easier. 

Having ingredients on hand that will nourish the body and be easy to turn into a meal are essential keys for fueling your active lifestyle. How and what we eat is directly related to how we feel.

If we leave it to chance and let our exhausted versions that lack willpower to decide on food, we are not improving the odds of a positive cycle.


The following are some of my favorite meals for prepping up a week. Thinking ahead for a couple of days and cooking extra is a game-changing habit.

For breakfast based meals, these PB Cookie Dough oats come together instantly, travel well in a storage back (just add water or milk), or you can prepare them the night before.

The powdered peanut butter is a star ingredient that helps with creaminess, consistency and flavor. Powdered peanut butter is lower in fat and high in protein, a staple ingredient for my breakfast bowls, smoothies and desserts.

Cookie Dough Overnight Oats

Per Serving:

  • 1/2 Cup Vanilla or Salted Caramel Plant Protein
  • 1-2 Tbsp powdered peanut butter
  • ½ Cup oats, gluten-free
  • 2 tbsp chocolate chips (Lilly’s sugar-free)
  • 1 Cup of milk, coconut or almond preferably
  • Extra sweetener of choice if desired such as golden monk fruit or vanilla stevia

Instructions:

  1. In a small bowl, Stir oats, powdered peanut butter, protein powder, and milk together
  2. Let set in fridge for 10 + mins or overnight
  3. Stir and add optional milk if needed

Multiply ingredients per serving

If you want to make a large batch ahead of times, mix all dry ingredients into a container or storage bags.

     

Next recipe up comes together quick when you have chicken and rice already prepared. Here is a video demo with instructions on how I prep chicken the most common way. I always cook extra to assure that I have a base protein for my meals over the next few days.

As a rule of thumb, 1lb = 2-4 Servings of 25g-50g of protein.

Umami Chicken Plate with Kimchi “fried” rice

Treat this like a build-a-bowl meal for your family or yourself. The coconut aminos deliver a miso-savory flavor that pairs up with citrus and some spice.

Lunch meals should be practical and satisfying with a reasonable amount of ingredients that come together in less than 20 mins. This plate comes together super quick when you have pre-prepared chicken. Chicken thighs are the preferred protein and they will add a more flavorful and nutritious component that soaks up the flavor.

This plate or bowl will make your tastebuds and digestive system happy as it features functional ingredients that support optimal health and digestion.

Nutrition Spotlights:

  • Broth to steam-fry veggies:
  • Kimchi (or kraut/cultured vegetables)

 

Ingredients for chicken

  • 2 lb Chicken thighs
  • 1 Cup shredded carrots
  • 3 Cups of kale or spinach chopped
  • 1 tsp sea salt (I prefer himalayan pink salt)
  • ¼ Coconut aminos or miso (soy sauce alternative)
  • Juice of 1 lime (2oz)
  • Jalepeno hot sauce to taste

For Basmati or jasmine Rice

  • 1 ½ Cups dry rice
  • 3 cups water
  • 1 tbsp coconut oil
  • ½ Cup kimchi, kraut or cultured veggies

INSTRUCTIONS:

Prepare rice (or use 2-3 Cups prepared rice)

  1. Prepare 1 ½ Cups Basmati rice by boiling 3 Cups of water in medium pot
  2. Bring rice to the a boil, add ½ tsp sea salt and stir
  3. Turn down to low heat and let simmer, add tsp coconut oil, stir every 2-3 minutes
  4. Let cook for approx. 15 mins
  5. Check to make sure not overcooked and set aside

Prepare Chicken

  1. Heat medium sauté pan to medium-high
  2. Cut or chop chicken in to 1” pieces (I like to use kitchen shears and cut into the pan)
  3. Toss into large sauté pan and stir around with flat wooden cooking spoon
  4. Add 2 tbsp coconut aminos or soy sauce alternative such as miso
  5. While chicken is cooking prepare vegetables (you will lightly steam them on the same pan that the chicken was prepared on.
  6. After 2-3 minutes, use wooden cooking spoon to chop and split up the chicken in the cooking pan (this helps cook quicker and more thoroughly)
  7. Add a splash more of coconut aminos and optional hot sauce if chicken looks dry
  8. Cook for 3-4 more minutes until browned and cook through
  9. Remove chicken and place on cutting board or warming plate
  10. Place Greens + carrots for in the same pan on medium heat
  11. Add tsp coconut oil and 1-2 oz of free range chicken broth.
  12. Stir with wooden spoon for 3-5 minutes
  13. Toss rice back in the pan with medium heat and add kimchi or cultured veggies to stir-around
  14. Plate the food and enjoy 🙂

Top with optional garnish such as toasted hemp hearts

Optional Garnish that tastes better than parmesan and adds nutrition + texture: Toasted Hemp Hearts

To prepare:

  1. Heat Sauté pan to medium-high
  2. Add 3-4 tbsp Hemp hearts to pan
  3. Stir around pan for 2-3 mins while adding tsp coconut oil or spray oil
  4. Add ½ tsp of each: garlic powder, onion powder, sea salt, nutritional yeast

 

Recipe Notes:

If you’re caught in a time crunch, you can pick up a rotisserie chicken that can feed 5 people.

Want lower carb option?

Sub for cauliflower rice or just add extra stir-fried vegetables and leafy greens

You can swap out chicken with canned wild salmon or mackerel mixed up with avocado

And… Dinner! With leftover steak for omelettes, bowls, salads and more (gets better overnight).

Chimichurri Steak with Sweet Potato Rice

This cut has been stealing the show and packs a ton of flavor while offering a tenderness that has a small margin for error. When paired up with a flavorful chimichurri sauce, you have a homerun. The sweet potato rice may steal the show.

Whether you’re grilling your steak or searing it in a skillet, you’ll love the burst of flavor you get from the chimichurri sauce in this easy chimichurri steak recipe. Quick and easy, the sauce can really go on anything, but we think it is best over grilled steak with a side of grilled veggies or this riced sweet potato.

Chimichurri is a delicious sauce that is native to Argentina, and it poses many different health benefits with its delicious and nutritious blend.

Prep or Leftovers have amplified flavor and make great for a bowl, salad, or wrap

Simply make extra

Notes on sweet potato rice: This is great as it’s super satisfying, different, and takes less than 10 minutes (less time than most rices, pastas, or other starches) It’s really one of the quickest ways other than microwaving to cook prepare a sweet potato. And did I mention how delicious it is!?

Chimichurri & Steak

  • 1 ½ lb Skirt Steak
  • 1/4 cup Coconut Aminos
  • 1/4 cup parsley, packed
  • 1/4 cup cilantro, packed
  • 1 tbsp fresh oregano leaves (or sub 1 tbsp dried or 2 drops oregano oil)
  • ¼ Cup onion, chopped or can sub with 1 tsp onion powder
  • 2 cloves garlic
  • 1 lime, juice of
  • 1 tsp sea salt
  • 1 tsp red pepper flakes
  • 1 tsp ground pepper
  • 1/4 cup rice vinegar (or sub with another vinegar like apple cider or coconut aminos)
  • 1/4 cup olive oil

For Sweet Potato Rice

  • 2 medium Sweet potatoes (chopped or cubed)
  • 2 tbsp olive oil
  • 1 large garlic clove, minced
  • Optional seasoning: Pizza seasoning, savory turmeric blend
  • salt and pepper, to taste

Optional marinating (can do instant version)

  1. In a large zip top bag, combine the 2 tbs olive oil, ¼ cup coconut aminos, 2 tbsp lime juice, 1 clove garlic chopped, 2 tbsp cilantro, salt and red pepper flakes.
  2. Seal the bag and shake vigorously to combine.
  3. Add the steak to the bag, seal and set in the fridge for at least 3 hours (overnight is even better).

 

Preparing the chimichurri & Steak

  1. Immediately before cooking the steak, make the chimichurri by pureeing 1/4 cup parsley, 1/4 cup  parsley, ¼ cup olive oil, ¼ cup rice vinegar ¼ cup chopped onion, 2 oz lime juice, 1 tsp red pepper flakes, and salt in a high speed blender until smooth.
  2. Preheat the grill to medium heat.
  3. Remove the steak from the refrigerator (discard the bag and marinate)
  4. place the steak on the grill for 2-3 minutes per side for medium rare.
  5. Remove the steak from the grill and cover it with foil. Allow it to rest about 10 minutes before slicing.
  6. Thinly slice the steak against the grain, then top with chimichurri

(this is the best time to start the sweet potato rice)

   

Instructions for Sweet potato rice:

Sprouts does have a frozen version of riced sweet potato that can make this easier 😉

 

  1. Heat a large skillet to medium-high heat
  2. Chop up sweet potato into ½” pieces to fit into food processor
  3. Place your sweet potato a food processor and pulse until made into rice-like “bits.”

Set aside.

  1. pour rice without oil, a flat wooden cooking spoon is helpful to prevent sticking to the pan
  2. Drying out the “rice” and creating a carmelized/toasted effect: Cook and move around with wooden spatula to prevent sticking for about 3-4 minutes  
  3. After drying and toasting the sweet potato, add in the olive oil and add in the garlic and cook stir for 2 minutes.
  4. Season with salt and pepper, garlic, turmeric, or other seasoning desired.
  5. Stir to combine thoroughly and let cook for about 3 minutes, tossing frequently.
  6. Plate and serve with steak & greens preferably

 

Have you tried sweet potato rice yet? Any other questions that I can answer?

 

Make sure to check back next week as I show you some of my other favorite tips eating for an active lifestyle.

 

As I mentioned last week, you can win groceries for a year from Sprouts. To enter, text

“Sprouts” to 777688. Plus, you’ll get special deals and promotions, too. For full details go to

sprouts.com/newyear

Today (January 16) is the LAST day to enter, so don’t forget to send your text today.

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