Meal Prep Monday Menu

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Each week, I have been trying to meal prep batches of food for the week. Most of these are really only for myself, however, the chicken breast for example, will come in handy as a weekday dinner for my family as well.

I’ve really noticed a difference in my body and it helps me stay on track with healthy eating when I do a regular meal prep.

 

Here is this weeks meal prep Monday menu and some of the recipes. I hope you enjoy!

  1. Overnight Proats
  2. Roasted Broccoli
  3. Asparagus and Mushroom Sauté
  4. Egg White & Spinach Bites
  5. Turkey Meatballs
  6. Roasted Bok Choy and Red Bell Peppers
  7. Garlic Paprika Marinated Chicken Breasts

 

Egg White & Spinach Bites

Makes 12

Ingredients

Cooking oil spray (I like Chosen Foods brand)

16 oz carton egg whites

2 cups of spinach, chopped

1/3 cup  yellow onion, chopped

1/3-1/2 cup mozzarella cheese

salt/pepper, to taste

Directions 

Preheat the oven to 350 degrees F.

Spray a muffin pan with the cooking oil spray and use a paper towel to moisten each cell.

Add 1 teaspoon of onions and spinach to each cell.

Pour the liquid egg whites into each cell, being sure not to go too far to the top where it would spill over.

Sprinkle some of the mozzarella last to each cell then add salt and pepper.

With a fork, lightly stir the contents in each cell.

Place the tray into the oven and cook for 15 minutes.

Remove from the oven and allow them to cool before scooping them out.

Store them in a Tupperware with paper towel between each egg bite to prevent them from getting soggy.

*Will keep in the fridge for up to 5 days.

 

Turkey Meatballs

Makes 12 approx. 

Ingredients

1 package of ground turkey breast

1/2 small white onion, chopped

1/2 cup “Parmesan Whisps”,ground (see image below)

1/4 cup almond flour

1/4 cup parmesan cheese

1 teaspoon garlic powder

1 teaspoon smoked paprika

1 teaspoon oregano

Directions

Preheat the oven to 400 degrees F.

Place all of the ingredients into a mixing bowl and combine well.

Smell the mixture. It should be very fragrant. If not, add another teaspoon of smoked paprika and garlic powder and combine.

Next, roll about 1 tablespoon or so of mixture in your hand and form a ball. Place each ball onto a parchment paper lined baking sheet.

Place into the oven for 18-20 minutes.

 

Garlic Paprika Chicken Breast

Makes 6

Ingredients

6 organic chicken breasts

Juice from 2 lemons

3 cloves of garlic, minced

1 teaspoon smoked paprika

1 teaspoon onion powder

1 teaspoon dried parsley flakes

salt and pepper

Directions

In a mixing bowl, add the lemon juice and garlic. Place each chicken breast into the lemon and garlic and swish it around.

Add the paprika, onion powder, parsley flakes, salt and pepper and coat the breasts well.

Cover with plastic wrap and keep in the fridge until you are ready to prepare them.

When you are ready to cook them, turn the oven on at 425 degrees F. and bake them for 18-20 minutes.

 

 

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