Weekend Meal Prep

A bit of Food Prep for your weekend!

I swear Food Prepping makes everything in life run better. Who’s with me!?! I was super busy this past week and got off schedule. But the important thing is that it happened today.

1. Healthy Homemade Energy Bars

Makes 20-24 bars/servings

INGREDIENTS:
• 2 cups (dry) oatmeal (I used gluten-free thick cut oats)
• 1 and 1/3 cups unsweetened coconut flakes 
• 1 cup peanut, almond, or other nut butter (Pick your favorite!)
• 1 cup fresh ground flax seed
• 3/4 cup chocolate chips or cacao nibs 
• 2/3 cup raw honey 
• 1/2 Tbsp vanilla extract
INSTRUCTIONS:
1. Combine all ingredients together in a medium bowl until very thoroughly mixed.
2. Press mixture very firmly into the bottom of a 9×13 pan.
3. Place in freezer for approx. 1 hour, then slice into bars/squares with a sharp knife. 
4. Store in the refrigerator in an airtight container for up to a week

2. Chocolate Strawberry Overnight Oats


Serves 1 ( Make as many as you need for the week)

INGREDIENTS:
• 1/2 cup uncooked rolled oats
• 1/2 cup unsweetened almond milk
• a good pinch of stevia or sweetener of choice
• 1 Tbsp unsweetened cacao powder

INSTRUCTIONS:
1. Give those ingredients a good stir, sometimes I add 1/8 tsp vanilla extract.
2. Scoop into smallish seal-able glass jar or Tupperware. 
3. Add 1/2 cup diced strawberries & 1 Tbs unsweetened shredded coconut.
4. Seal tight, place in refrigerator overnight. Give it a stir in the morning, & enjoy cold!

3. Salad in a Jar with Homemade Lime Vinaigrette

Ingredients: (1 serving of dressing)
  • 2 Tbsp fresh squeezed lime juice
  • 1 Tbsp chopped cilantro leaves
  • 1 tsp favorite hot sauce
  • 1/2 tsp minced garlic
  • Sea salt and pepper to taste
  • Red onion
  • Bell Pepper
  • Protein (hard boiled eggs, canned tuna, Chicken, Beef, Nuts, Beans)
  • Grape or Cherry Tomatoes
  • Avocado
  • Greens (the greener the better

Directions:

From the Bottom up in a wide mouth jar or Tupperware Layer:

1. Lime Vinaigrette dressing found above
2. Diced Red Onion
3. Diced Peppers (any type)
4. Protein source: (Chicken, Salmon, Shrimp, Beans or Nuts)
5. Diced Tomato (grape or cherry tomatoes actually work best because they have lower moisture content. Consider this if you need the jars to last for several days)
6. Add your Favorite Salad Greens
7. Diced Avocado squeezed with fresh lime (avocado will last 1 day-max, consider adding last minute for best results)
Salad Jars will stay fresh in the fridge for 4-5 days if:
•The jar itself is completely dry.
•The vegetables, especially the leafy greens are completely dry when assembling.
•Fold a paper towel and place it in the very top of the jar before sealing. This really helps with the moisture inside the jars and prolongs freshness.
•Keep refrigerated with a tightly sealed lid.

 Oven Roasted Vegetables


Yields: 4 servings

INGREDIENTS:
•1 lb Brussel Sprouts (or any vegetable- Broccoli, Cauliflower, Carrots, Sweet Potatoes, Asparagus, Peppers, Kale) rinsed, trimmed, & halved lengthwise.
•2 Tbsp extra virgin olive oil or melted coconut oil.
•1/2 tsp Sea Salt
•1/4 tsp ground pepper
INSTRUCTIONS:
1.Toss vegetables with all ingredients on a flat rimmed baking sheet.
2.Roast at 400 degrees. Stirring at least once during cooking time for 30-35 minutes. (20 min for asparagus and Kale)
3.Sprinkle them with Parmesan, or a lemon & garlic seasoning per your taste buds.
#5. Simple Shredded Chicken
INGREDIENTS:
•2-4 lbs.chicken breasts (or whatever quantity you’ll use within 4 days…can freeze once cooked)
•1 diced yellow onion
•sea salt if desired
INSTRUCTIONS:
1.Cook in your crock-pot on low for 6-7 hours
2.No other liquid is required because the chicken & onion produce their own cooking liquid..
3.Rather than shredding with forks, you can place hot chicken in your Kitchen aid(type) mixer & process for 1 minute. Instant shreds!.
4.Divide into portions for the week..
5.Cooked chicken lasts refrigerated for 3-4 days if sealed well.
6.It’s great to keep portions of cooked shredded chicken in your freezer to have on busy evenings..
7.Soups, Salads, Wraps, Tacos, Casseroles, Sandwiches…

What To Make With Your Shredded Chicken

1. Crock Pot Chicken Tortilla Soup


Serves 6-8

INGREDIENTS:
•1 (46 ounce) can low sodium chicken broth
•1 (15 ounce) can tomato sauce, or enchilada sauce (I prefer the enchilada)
•1 (15 ounce) can diced tomatoes
•4 cups cooked chicken, shredded 
•1-2 small jalapeno peppers, seeded & diced
•1 cup diced yellow onion
•4-6 large fresh tomatoes, diced
•2 garlic cloves, minced
•4 Tbsp minced fresh cilantro
•1 Tbsp chili powder
•3 tsp cumin powder
•2 tsp freshly ground pepper
•1 tsp sea salt
•2 tsp Tabasco sauce
Garnish Suggestions:
•avocado, diced
•green onion, chopped
•fresh cherry tomatoes, halved
•cilantro leaves
•lime wedges
•crushed non-gmo blue tortilla chips
INSTRUCTIONS:
1.Place everything except the garnishes in the crock pot and cook on high for 5-6 hours.
2.Ladle into serving bowls, let everyone garnish as they choose, and add a good squeeze of lime!
3.If you are not using a crock pot, sauté the garlic and onion in 1 Tbsp olive oil in hot stock pot, before adding the remaining ingredients.
4.Simmer on medium-ish heat for at least an hour or two so that the flavors combine.

 Buffalo Chicken Wraps


Serves 6
INGREDIENTS:
•Shredded Chicken Breasts
•1 diced large yellow onion
•5-6 cloves minced garlic
•¼ cup Buffalo Style Sauce to taste
 
INSTRUCTIONS:
1.Sauté Onion and Garlic in Extra Virgin Olive Oil
2.Add chicken and Buffalo Sauce 
3.Stir until heated through. (Add some chicken broth if it seems too dry)
4.Serve on lettuce leaves with all your favorite veggies or in corn tortillas.