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. 

Banana Oat Energy Bites

You’ll Need
– 2 ripe bananas
– 2 cups rolled oats
– ¼ cup almond butter (or peanut butter, or your favorite nut butter)
– ¼ cup honey
– 2 tablespoons mini chocolate chips
– ½ teaspoon cinnamon

How To

  1. Mash up the bananas in a large mixing bowl.
  2. Stir in the rolled oats, almond butter, honey, miniature chocolate chips and cinnamon.
  3. Scoop about 2 tablespoons of the mixture and roll into a 1-inch ball. Repeat with the rest of the mixture.
  4. Refrigerate for 2 hours, allowing the oats enough time to soften.
  5. Store the energy bites in the refrigerator.

Full article.

 

Breakfast Stuffed Peppers

Prep time:  15 mins | Cook time:  35 mins| Total time:  50 mins | Serves: Serves 4
Ingredients
  • 4 red bell peppers (any color bell pepper works)
  • 16 oz bag frozen, chopped spinach
  • 4 eggs
  • Sea salt and pepper, to taste.
Instructions
  1. Preheat oven to 400F. Line a baking dish with foil.
  2. Cut off the top of each pepper, and remove the seeds.
  3. Place peppers into the dish, and bake for about 15 minutes.
  4. Meanwhile, defrost the spinach. Squeeze the moisture out of the spinach.
  5. Remove peppers from oven and stuff the bottoms evenly with the defrosted spinach.
  6. Crack an egg into the top ½ of each pepper.
  7. Bake for about 15-20 minutes or until the egg whites are set and not transparent

 

Thanksgiving App Idea: Cranberry BBQ Meatballs

Looking for something easy to make as a Thanksgiving appetizer? Try these slow cooker cranberry barbecue meatballs. Meatballs are always a party favorite–and the cranberry adds a special Thanksgiving kick. Can’t wait to make them tomorrow!
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Ingredients

  • 50-60 frozen meatballs, store bought or homemade ((I love the frozen Costco brand)
  • 1 (14 oz) can whole cranberry sauce
  • 1 (12 oz) jar cocktail sauce, or homemade
  • 3/4 cup brown sugar
  • 1 cup water
  • 1 cup barbecue sauce
  • Finely chopped green onions, for garnish

Instructions

  1. Spray the bottom of your slow cooker lightly with cooking spray. Add frozen meatballs to the bottom of pot.
  2. In a large bowl stir together cranberry sauce, cocktail sauce, brown sugar, water, and barbecue sauce and pour over meatballs. Cook on LOW for 4-6 hours or HIGH for 2-3 hours. Serve warm garnished with chopped green onions, if desired.

Full link here.

Oreo Pull-Apart Bread

I cannot wait to give this recipe a try this weekend! Try it out and let me know what you think. Talk about the ultimate dessert with hardly and ingredients and time.

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 1 hour 5 minutes

Servings: 12

Ingredients:

  • 3 packages refrigerated buttermilk biscuits
  • 16 Oreo Cookies, crushed
  • ½ cup melted butter
  • 3 tablespoons water
  • 1½ cup powdered sugar

Directions:

  1. Preheat the oven to 350℉ and grease a tube pan with cooking spray.

    Gif by Emma Lally

  2. Cut each biscuit into four pieces and coat in cookie crumbs until each piece is well coated.

  3. Fill the prepared pan with half of the biscuits and drizzle half of the butter over the top. Then, fill the rest of the tube pan with the biscuit pieces and pour the remaining butter on. Sprinkle cookie crumbs over the top.

  4. Bake for 35 minutes. Let cool in the pan for 10 minutes, then remove bread by loosening the sides away from the pan with a knife. Cool for another ten minutes.

  5. To make the glaze, place the powdered sugar in a bowl. Stir in 1 tablespoon of water at a time until the glaze reaches desired thickness. Drizzle over the top of the bread and dig in.

    Recipe from: Spoon University 

Cookie Dough Stuffed Pancakes

A few weeks ago, I went to a cafe in Woodbury, Minn. and ordered one of their signature plates, chocolate chip cookie dough pancakes. Now I am a HUGE breakfast fan, but these pancakes took breakfast to a whole new level. I fell in love and I haven’t stopped thinking about them since.

I found this recipe on Pinterest and I can’t wait to give them a try! Let me know what you think.

 

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Prep Time: 15 minutes | Cook Time: 10 minutes | Yield: 8 pancakes depending on size

Cookie Dough Stuffed Pancakes {Indulgent & Healthy!}

Chocolate Chip Cookie Dough Stuffed pancakes that are so indulgent you’ll never know they are healthy! Also includes a bonus gluten free recipe option!

Ingredients

Pancakes
⅔ cup almond flour
2 tablespoons arrowroot flour
2 tablespoons tapioca flour
1 tablespoon coconut sugar
½ teaspoon baking powder
2 pasture-rasied eggs
¼ cup cashew milk (or almond milk)
½ teaspoon vanilla
1 tablespoon coconut oil, melted
½ teaspoon cinnamon
dash of salt
1 teaspoon of grass-fed butter, ghee or oil of choice for pan

Cookie Dough Middle
½ cup of natural cashew butter or almond butter
¼ teaspoon cinnamon
2-3 teaspoons coconut sugar
¼ teaspoon vanilla extract
2 ½ tablespoons of dark chocolate chips, chopped (Enjoy Life Brand)

To make cookie dough:

-Combine the nut butter, cinnamon, sugar, vanilla, and chopped chocolate chips, and mix well. You may need to soften the nut butter slightly (microwave a few seconds) depending on the consistency. Or if your nut butter is particularly thick you can add a little melted coconut oil as well.
-Line a cookie sheet with parchment.
-Smear 1 tablespoon of cookie dough with a spoon, making a flat disk. You should have about 8.
-Place in the freezer to set while you make the batter!

To make the pancakes:
-Wisk together the dry ingredients: flour, coconut sugar, cinnamon, baking powder, and salt.
-Make a well in the center and add egg, luke warm almond milk, and melted coconut oil.
-Wisk all the ingredients together, it may be thick and a little clumpy, which is fine, but do not over mix the batter.
-Heat a nonstick skillet over medium-high heat, and add a touch of coconut oil (or coconut oil spray).
-Remove cookie dough disks from the freezer and remove them from the parchment paper.
-Laddle pancake batter in the skillet (turn temp down to medium- no oil smoking!).
-Allow pancake to set and you will see bubbles rising and the pancake with cook through (no wet batter). (*or for the lazy version make two pancakes and layer the cookie dough in between-it will melt between the pancakes, they just will not be officially “stuffed.”)
-Check the bottom of the pancake to make sure it is not burning, if so, turn temp down.
-Once there is no runny batter on the top, place a cookie dough disk on top and laddle just enough pancake batter to cover the disk, then flip pancake and finish cooking.
I-f you pancakes are too thick and not cooking through, dilute the batter further with additional almond milk.

Here are the basic steps to stuff your pancakes:

1. Combine your dry ingredients. Make a well in the middle and add wet ingredients. Mix, but do not over mix!
2. Smear the cookie dough on a parchment-lined cookie sheet and stick in the freezer.
3. Once the pancake is cooked most of the way through, add your frozen cookie dough disk, cover with pancake batter, and flip!