Work Week Meal Prep

Sundays are my favorite day to meal prep for the week, and after last weekend–it was needed! I love any form of eggs (egg muffins, scrambled, hard boiled), but this week I decided on egg muffins, one of my favorites.

The reason why I am so drawn to egg muffins and hard boiled eggs is because they are the perfect compliment to my morning shakes. They give you nutrition and the satisfaction of something to eat.

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Egg Muffins: Feel free to use/swap whatever ingredients you like–mushrooms, spinach, etc.
-5 eggs
-1/4-1/2 cup bell peppers (whatever color desired)
-1/4-1/2 cup diced ham
-1/4-1/2 cup turkey sausage crumbles
-1/4 cup shredded cheese
-1/4 tsp desired seasoning (I used pepper)

Directions:
Preheat the oven to 350 degrees. Line the bottom of the muffin cups with nonstick spray or butter. Mix your eggs in a bowl, add seasoning if desired. Dice and chop whatever ingredients you desire to have in your muffins. Fill the bottom of the muffin cups with your ingredients, evenly distributing between the cups. Fill the cups about 3/4 full with the egg mixture. Sprinkle shredded cheese on top if desired.

Bake the muffins at 350 degrees until they were firm and golden brown. Let them cool and remove from the tins and into a container or plastic bags. They are great warmed up and will last all week.

Lunch: 
For lunch this week, I prepped chicken and rice, enough for the week.

Baked Chicken:
-2 lbs fresh chicken breasts (trim the fat)
-1/2 tsp pepper or your choice of seasoning

Directions: Heat oven to 350 degrees. Trim excess fat from the fresh chicken breasts. Line a pan with aluminum foil (not necessary). Spray the foil or pan with nonstick spray. Lay the chicken on the pan and sprinkle with pepper or your desired seasoning. Bake until chicken is fully cooked throughout. Let cool before placing in fridge.

Brown Rice:
-2 cups jasmine brown rice
-Rice cooker

Directions: Pour your desired amount of rice (I did about 2 cups) into the rice cooker. Fill the cooker with water so the water level is a half finger tip high over the top of the rice. Place cover on rice, cook until soft. If the rice isn’t cooked all the way through, you can add a bit more water and continue to cook. Let the rice cool before placing in the fridge.

As for my shake recipe, this is the recipe I have been making lately for breakfast to go with my egg muffin.
Morning Protein Shake:
-1 scoop protein powder (Chocolate Whey)
-1 tbsp PB2
-3 ice cubes
– 2 cups skim milk

Blend together and enjoy!

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Baked Caprese Chicken Recipe

Last night I made this baked caprese chicken recipe and it was AMAZING. I can’t wait to give this one a go again. It was quick and easy, without a lot of cleanup. We made, ate, cleaned up and watched a movie after work–all before 9 p.m. rolled around.

I paired this recipe with a garlic and olive oil couscous. Perfect for a light and tasteful side. Image result for garlic couscous Baked Caprese Chicken Recipe

Ingredients:
-3-4 chicken breasts (or however many you wish to make)
-1/2 cup fresh basil (1/4 c will be chopped, other 1/4 will be laid on top in full leaves)
-2 roma tomatoes (you can also use chopped canned tomatoes)
-2 tsp fresh garlic (I used minced garlic from a jar)
-1/4 c balsamic glaze (1/8 c to brush on chicken before baking, 1/8 c to top off recipe at end)
-8 ounces fresh mozzarella (cut into slices)
-1 tsp dried oregano (I used an Italian seasoning with the basil and oregano in it)

Directions: 

  1. Preheat oven to 375 degrees F.
  2. Line the bottom of a pan with aluminum foil. Then spray the foil with nonstick spray.
  3. In a small bowl, combine garlic, 1 chopped tomato, fresh chopped basil, oregano; season with salt and pepper, to taste. Set aside.
  4. Combine the garlic mixture on top the chicken and around the sides. Sprinkle any additional seasonings you wish.
  5. Place pan of chicken into the oven and cook until the chicken is completely cooked through, reaching an internal temperature of 165 degrees F, about 25-30 minutes. Take the chicken out of the oven and top each piece with a slice of mozzarella, a basil leaf and a tomato slice.
  6. Return to the oven until cheese is melted (you may choose to broil until cheese is melted).
  7. Serve immediately, topped with tomatoes, drizzled with balsamic reduction and garnished with basil, if desired.

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    My finished product on a bed of garlic and olive oil couscous. 

Crock pot chicken & wild rice soup

I have to share my absolute favorite thing to make in my crock pot–chicken wild rice soup. It has become not only my favorite, but a request from friends and family when they come over. Enjoy!

 

Photo from original recipe


Chicken and Wild Rice Soup

2 chicken breasts
4 cups chicken broth
2 cups water
1 cup carrots, diced
1 cup celery, diced
1 box Wild Rice (I used Uncle Ben’s) with seasoning packet
2 cups whole milk
3/4 cup flour
1 stick butter
1/4 tsp. salt
1/4 tsp. pepper

Directions:
Place chicken breasts in the bottom of your crockpot. Dump in the carrots, celery, chicken broth, and water. Add the box of rice, including the seasoning packet, and stir to combine. Cook on low for 6-8 hours. At end of cook time, shred chicken and return to crockpot.

In a small bowl, combine flour with salt and pepper, mixing well. In a medium sauce pan, melt butter. Add flour mixture a tablespoon at a time, whisking until the butter and flour is well incorporated. Then, slowly add milk, whisking until everything is smooth. Add this mixture into the soup in the crockpot and stir well. Cook on low for 15 minutes. Enjoy!