Needing recipes for week? The following are all part of the meals/snacks and can be done in bulk. If you want to prep for the individual meals, the prep is listed in the order of the meal plan so that you can prep everything at once or you can prep your next day’s meals the night before.
Recipes for breakfast
- Cook 7 hardboiled eggs: Put eggs in a large saucepan and cover with cold water. Bring to a boil, cover, turn of heat and let sit uncovered for 10-12 minutes. Strain and run cold water over the eggs. Store in an airtight container in the fridge.
- Cook and chop 2 chicken breasts: Bring a shallow pan of water to a simmer. Add the chicken, and simmer for 10-12 minutes, until cooked through. Cool and chop or shred.
- Cook 2 cups brown rice: Put 1 cup brown rice in a saucepan with 2 cups water; bring to a boil, reduce heat and cover. Simmer for 50- 60 minutes until liquid is absorbed Store in an airtight container.
- Make Roasted Spiced Nuts: Preheat oven to 350 degrees. Combine 1/2 cup raw pecans, 1/2 cup raw almonds, 1/2 cup walnuts with 1 tsp olive oil, 1/2 tsp ground cumin, 1/2 tsp curry powder, 1/4 teaspoon garlic powder, and 1/4 tsp salt. Roast for 12 minutes, let cool and store in an airtight container.
Recipes for lunch
- Make Balsamic Chicken Salad: Layer 2 cups chopped Romaine, 10 sliced cherry tomatoes, 1/2 cup sliced cucumbers, 1 cup diced, cooked chicken breast (For a vegetarian substitute, use 1/2 cup chickpeas). Season with salt and pepper to taste. Whisk 1 tablespoon olive oil with 1 tablespoon balsamic vinegar and 1/2 teaspoon Dijon mustard. Dress the salad before serving. Make Brown Rice and Black Bean Bowl: Put 1/2 cup cooked brown rice and 1/2 cup cooked black beans in a to-go container. Add 1/2 sliced avocado, and drizzle with lime juice. Season with salt and pepper to taste. In a separate container, pack 2 tablespoons prepared salsa. When ready to eat, top with the salsa.
- Make Smoked Salmon Salad: Whisk 2 tablespoons olive oil mayonnaise with 1 tablespoon lemon juice, add 6 ounces smoked salmon (For a vegetarian substitute, use 2 chopped hard boiled eggs), 2 diced celery sticks, 1/4 small diced onion, and 1 teaspoon dried dill.
- Make Mediterranean Salmon Salad: Mix 1/2 diced cucumber, 1/4 diced red pepper, 4 sliced kalamata olives, and 4 ounces canned, drained salmon (For a vegetarian substitute, use 1 cup cooked chickpeas.) Season with salt and pepper to taste. Dress with 1 teaspoon olive oil and 1 teaspoon lemon juice before serving. Make Tuna Salad Wraps: Mix 6 ounces water packed tuna (For a vegetarian substitute, use 1/2 cup cooked white beans),
- 2 diced celery sticks, 1 teaspoon mustard, 1 tablespoon olive oil mayonnaise, and 2 tablespoons diced red peppers until combined. Season with salt and pepper to taste. Serve in 2 romaine leaves.
