MONDAY MEAL PREP IDEAS
Meal preps don't have to be boring !I It's a new year and I have gotten so many request's to do some meal prep ideas. I've done some research and I've tried multiple recipes and these were my favorite.
Baked Tilapia, White Rice and Broccoli
Things you will need for this meal
Tilapia
Broccoli
Rice (brown or white)
Sliced lemon
Mushrooms(thinly sliced) optional
I started by seasoning the fish with Mrs.Dash salt free seasoning in the flavor "Lemon Pepper" this is an amazing way to bring flavor to your dish without all the extra sodium! I baked the fish in a shallow baking dish for 10 mins , in a pre heated oven (400 degrees) you will know the fish is done when the fish is a solid white color and is flakey and easy to cut through. For the broccoli you can choose to steam or boil for 4-5 mins. The rice can be cooked in a rice cooker or boiled the traditional way, white or brown rice its really your choice. I sautéed some mushrooms in olive oil and salt free seasoning in Mrs.Dash salt free classic seasoning blend.
Baked Chicken, Brown Rice and Black Beans
Things you will need for this meal
Chicken breast
chopped peppers
Fresh salsa
brown rice
black beans
sliced limes
I Started off by seasoning the chicken breast with Mrs.Dash seasoning in the flavor "Southwest Chipotle" and really you can season it with salt and pepper but I chose this seasoning because it is salt free! after seasoning the chicken bake chicken breast in a shallow baking dish , I always add some olive oil and a tablespoon of water to keep the chicken moist. Bake chicken for 10 mins in a preheated oven (400 degrees). To shorten my time in the kitchen I used TRADER JOES brown rice microwave pouches , so I just placed the bag in the microwave for 3 mins and let it cool. The beans were also from TRADER JOES, they are the organic canned black beans and these were easy as well, just drain and place in a microwaveable bowl and heat for 2 mins. The salsa is also from TRADER JOES the fresh salsa is in the refrigerated aisle. Chop up some peppers , steam for 3 mins and top the chicken breast with salsa and peppers.
Turkey and Broccoli Stir Fry with Broiled Brussel Sprouts
Things you will need for this meal
Ground turkey
Broccoli (steamed)
Brussel sprouts
Stir fry sauce (low sodium)
Sweet and Sour sauce
Sliced limes
Using ground turkey meat and broccoli I heated a medium pan (med-high heat) added some olive oil and cooked the turkey for about 5 minutes until the meat's juices begin to run, add in steamed broccoli and stir fry sauce , I used Kikkoman low sodium stir fry sauce and lowered heat to med -low heat. Once everything is mixed in turn off the heat. Turn the oven on the broil setting, place foil on a cookie sheet then season Brussel sprouts with a little salt , pepper and a drizzle of sweet and sour sauce. broil Brussel sprouts for 5 mins or until edges are crispy. serve with a side of sweet and sour sauce and limes !
Taco turkey lettuce wrap
Things you will need for this meal
Ground turkey
Black beans
Fresh salsa
Chopped peppers
Sliced avocado
Sliced limes
ground turkey and a little bit of olive oil in a skillet over medium-high heat, breaking it apart with a spatula or spoon in the same way you would groundbeef. Season it to taste. You'll know the turkey is cooked thoroughly when it turns completely white with no pink color. I used Flavor God seasoning in the flavor "Taco Tuesday". Lay down a few pieces of washed romaine hearts , top with turkey , black beans , salsa , and chopped peppers. Serve with light sour cream, sliced avocado and limes!Sauté
Overnight Oats
Things you will need for this meal
Rolled oats
Granola
Almond milk Unsweetened
Non fat yogurt
Honey
Chia seeds
fresh fruit
These oats are so delicious and hassle free! I love waking up to a mason jar full of fruits and oats , very healthy and very easy ! Start with 1 clean jar and lid add 1/2 cup rolled oats (1/2 cup = about half the jar)1 cup milk (eg. soy milk, almond milk)1-2 tsp of honey, 2 tsp of chia seeds and 1/2 cup of yogurt and some slices of fruit. Add granola in the morning so its not soggy and stays crunchy. Let the oats sit overnight or at least 6 hours. Rolled oats work best with this recipe.