10 Easy Meal Prep Recipes

Meal Prep with these healthy recipes for the week!!

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No Bean, Ground Turkey and Sweet Potato Chili

I LOVE this chili... Its hearty but not heavy! You can always add beans or use lean ground beef if you would like! Quick, healthy diner the whole family will love!

NO BEAN TURKEY AND SWEET POTATO CHILI

5 Freestyle Points 235 calories

Total Time:35 minutes

Prep Time:5 minutes

Cook Time:30 minutes

This Turkey Sweet Potato Chili is so good, you might want to double the recipe!! It’s made with no beans, but you can of course add them if you wish!

INGREDIENTS:

• 20 oz 93% lean ground turkey
• kosher salt, to taste
• 1/2 cup onion, chopped
• 3 cloves garlic, crushed
• 10 oz can Rotel mild tomatoes with green chilies
• 8 oz can tomato sauce
• 3/4 cup water
• 1/2 tsp cumin, or to taste
• 1/4 tsp chili powder
• 1/4 tsp paprika
• 1 bay leaf
• 1 medium sweet potato, peeled and diced into 1/2-inch cubes
• fresh cilantro, for garnish

DIRECTIONS:

Stove Top:

1. In a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin.
2. When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat.
3. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf.
4. Cover and simmer over medium-low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally.
5. Add 1/4 cup more water if needed. Remove bay leaf and serve.

Instant Pot:

1. Press saute, spray the pot with oil and brown the turkey breaking it up as it cooks into smaller pieces and season with salt and cumin.
2. When meat is browned and cooked through add onion and garlic; cook 3 minutes.
3. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf.
4. Cover and cook high pressure until potatoes are soft and cooked through, about 15. Natural release.
5. Remove bay leaf and serve.

NUTRITION INFORMATION

Yield: 5 servings, Serving Size: 1 cup

• Amount Per Serving:
• Freestyle Points: 5
• Points +: 6
• Calories: 235 calories
• Total Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 81mg
• Sodium: 578mg
• Carbohydrates: 14g
• Fiber: 2g
• Sugar: 4g
• Protein: 23g

Thai Coconut Butternut Squash Soup

Thai Coconut Butternut Squash Soup

https://www.nerdswithknives.com/thai-coconut-curry-butternut-squash-soup/

INGREDIENTS

• 2 tablespoons coconut or vegetable oil
• 2½ pounds (1kilo) butternut or kabocha squash, peeled, seeded, and cut into 1-inch pieces (about 4 cups)
• 1 large yellow onion, chopped
• 4 large garlic cloves, chopped
• 2 inch piece fresh ginger, grated
• 2 - 3 tablespoons Thai red curry paste (see note above about vegan brands of paste)
• ½ teaspoon coarse kosher salt, more to taste
• 1-2 tablespoons agave (or honey, not vegan)
• 1 tablespoon fresh lime juice
• 5 cups vegetable broth (or chicken - not vegan, obviously) (1liter)
• 1 cup coconut milk (save the rest of the can for drizzling) (250ml)
• Handful fresh mint or cilantro leaves, chopped

Instructions:

1. Heat oil in a large Dutch oven or heavy-bottomed pot over medium heat. When the oil is shimmering, add onions and cook until soft and translucent (about 5-7 minutes). Add squash, garlic, ginger, curry paste, and salt. Stir to combine and cook for 1 minute, until garlic is fragrant. Add broth and bring to a boil, then reduce heat and simmer until squash is completely soft, about 20-25 minutes.
2. While soup is simmering, make Spiced Candied Peanuts (if using)
3. Blend soup well using a stick blender or, working in batches, transfer soup to a blender (do not fill blender more than halfway with hot liquid and use a kitchen towel to protect your hand from any escaping steam). Purée soup and add back to the pot. Add coconut milk and re-heat the soup until just hot, then stir in the lime juice and honey, and adjust the seasoning with salt. Ladle soup into individual bowls. Use a spoon to drizzle a bit coconut milk over each bowl. Top with Spiced Peanuts and a sprinkle of cilantro or mint.

Thai Beef/Ground Turkey Lettuce Wraps

 

Thai Beef/Ground Turkey Lettuce Wraps

-I use ground turkey... You can choose whatever protein you and your family like! 

https://fountainavenuekitchen.com/thai-beef-lettuce-wraps/

Ingredients 

• 1 pound ground beef
• 8 ounce button or baby bella (cremini) mushrooms
• 1/2 a large onion (red or yellow)
• Olive oil for pan (about 2 teaspoons)
• 1 tablespoon Thai red curry paste
• 1 tablespoon soy sauce*
• 1 tablespoon fish sauce
• 1/4 teaspoon garlic powder
• Romaine, butter, or leaf lettuce leaves, washed and dried
• Optional for serving: julienned carrots, cucumber, red peppers and/or sliced scallions; chopped peanuts; cilantro; sriracha sauce or dipping sauce (recipe follows)
• Optional Dipping (or Drizzling) Sauce
• 2 tablespoons low-sodium soy sauce*
• 2 tablespoons rice vinegar
• 1 tablespoon sriracha sauce**
• 2 teaspoons honey
• 1 teaspoon sesame oil

Instructions 

1. In a small bowl, mix together the Thai red curry paste, soy sauce, fish sauce, and garlic powder. Set aside. If using, mix together the dipping sauce ingredients in a separate small bowl and set it aside, too. Both sauces may be prepared 2-3 days in advance, covered and refrigerated.
2. Finely chop the mushrooms and the onion. (To make quick work of this, you can pulse the veggies with a food processor if desired. Just make sure to stop at a fine chop…you don’t want to puree them.)
3. In a large sauté pan coated with olive oil, cook the mushrooms and onion over medium to medium-high heat, stirring regularly, until the mushrooms release all their liquid and are nicely browned, about 8-10 minutes. Add the ground beef, and continue to cook until the meat is browned, breaking it up as it cooks. When the meat is about halfway cooked, stir in the curry paste mixture (not the dipping sauce if you mixed that up, too), stirring to evenly coat the meat.
4. To serve: scoop some of the meat mixture on top of individual lettuce leaves. Top with the julienned vegetables and other toppings of choice. Roll the lettuce around the filling (sort of like a burrito) and enjoy!

Notes 

• *For a soy-free option to soy sauce, coconut aminos work well. The taste is not a spot-on replica but quite similar. I used this in place of soy sauce for someone with a soy allergy no one noticed the difference in this dish. It’s a lower-sodium, gluten-free option as well.
• **For the dipping sauce, my original recipe called for chili paste instead of sriracha sauce. Since this is a condiment I rarely use–and I figured it might be one that others would have to buy just for this recipe–I tried several substitutes. Sriracha sauce is my favorite; the Thai red curry paste used in the meat mixture is delicious, too, for those who prefer no spiciness. All of these items can be found in the Asian section of most large grocery stores.

Jerk Chicken w/Mango Avocado Salsa

Whole 30 Jerk Chicken & Mango Avocado Salsa

https://www.asaucykitchen.com/jerk-chicken-mango-avocado-salsa/

Prep Time

15 mins

Cook Time

10 mins

Total Time

25 mins

Whole 30 friendly Jerk Chicken with a simple mango & avocado salsa - sweet, spicy, and packed with flavor. Paleo & Gluten Free

Course: Main Course 

Cuisine: Jamaican 

Keyword: jerk chicken 

Servings: 4 servings

Calories: 419 kcal

Author: Sarah

Ingredients

• 4 large boneless skinless chicken breasts

marinade

• 2 tablespoons melted coconut oil
• 3 green onions chopped
• 3 garlic cloves crushed
• 1 tablespoon freshly minced ginger
• 1 scotch bonnet or sub with another chili pepper for less spice. Scotch bonnets are SPICY so be warned*
• 1 sprig of fresh thyme
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground nutmeg
• 1 date seed removed
• juice from 1 lime
• 1 teaspoon salt and pepper or to taste

mango salsa

• 2 large mangos peeled pitted and diced
• 2 avocados diced and pitted
• 1/4 cup fresh cilantro finely chopped
• juice from 2 limes about 4 tablespoons
• 2 tablespoons chopped jalapeno pepper

Instructions

1. In a high powered blender or food processor, combine all of the marinade ingredients and process until fully combined and smooth.
2. Coat all four chicken breasts with the jerk paste. Place in a large ziplock bag and place in the fridge to marinate for a minimum of 20 minutes, preferably 2 hours.
3. When you’re ready to cook, take your chicken out of the fridge. Preheat a grill or skillet to high heat. When it’s up to temperature place the chicken on the hot grill or skillet. Cook each side for 4-5 minutes until it’s no longer pink in the middle.
4. Remove the chicken from the heat and let it rest for 5-10 minutes before cutting in. While it’s resting you can make your mango salsa.
5. Make your mango salsa by combining all the ingredients in a medium bowl.
6. Serve the chicken with rice or cauliflower rice and top with the mango salsa and enjoy!

Recipe Notes

cook time does not include marinating time

If you can't find scotch bonnets at your local supermarket, or you want a less spicy alternative you can use a jalapeno instead. Habaneros and thai chili peppers can also be substituted

Nutrition Facts

Whole 30 Jerk Chicken & Mango Avocado Salsa

Amount Per Serving

Calories 419 Calories from Fat 225

% Daily Value*

Total Fat 25g 38%

Saturated Fat 8g 40%

Cholesterol 72mg 24%

Sodium 722mg 30%

Potassium 1074mg 31%

Total Carbohydrates 26g 9%

Dietary Fiber 8g 32%

Sugars 13g

Protein 27g 54%

Vitamin A 25.5%

Vitamin C 72.5%

Calcium 3%

Iron 6.1%

* Percent Daily Values are based on a 2000 calorie diet.

Healthy Thanksgiving Recipes

Its that time! Make sure to plan your Thanksgiving Meal out ahead of time! Here are some recipes to cut calories and fat and still guarantee a delicious meal! 

Healthy Recipes that won't Kill your diet! 

1. Mashed Cauliflower:
http://www.delish.com/cooking/recipe-ideas/recipes/a50786/mashed-cauliflower-recipe/

2. Roasted Vegetables:
http://www.delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe/

3. Cauliflower Stuffing:
http://www.delish.com/cooking/recipe-ideas/recipes/a50127/cauliflower-stuffing-recipe/

4. Roasted Green Beans, Mushrooms, and Onions with Parmesan Breadcrumbs:
http://www.delish.com/cooking/recipe-ideas/recipes/a44622/roasted-green-beans-mushrooms-onions-parmesan-recipe/

5. Wild Rice and Cranberry Dressing:
http://www.delish.com/cooking/recipe-ideas/recipes/a35988/wild-rice-cranberry-dressing-recipe-wdy1113/

6. Skinny Sweet Potato Casserole:
https://jessicainthekitchen.com/skinny-sweet-potato-casserole-maple-pecan-topping/

7. Classic Stuffing:
http://www.delish.com/cooking/recipe-ideas/recipes/a55387/classic-homemade-turkey-stuffing-recipe/

Healthy Chicken Chili

Chicken Chili

Ingredients:

1 Rotisserie Chicken-pulled off the bone and shredded OR 6 boneless skinless skinless chicken breast shredded

4 cans diced tomatoes- basil garlic and oregano seasoned

3 cans stewed tomatoes- Italian style

1 pkg frozen seasoning blend (onions, red pepper and green pepper)in freezer section

3 cups yellow corn

4 garlic cloves chopped

2 cans navy beans drained and rinsed (or your choice of beans)

1 tablespoon cumin

1 tablespoon ground red pepper

1 chili seasoning packet (low sodium)

1 tablespoon ground red pepper (for more spice)

Directions:

-In a skillet sautee garlic and onion and pepper seasoning blend.

-Add all ingredients in a big pot and let simmer for 30 min or place all ingredients in crock pot and cook on low for 5 hours

Baked Egg White Cups- My Fav!

Baked Egg White Cups

This is my ALL TIME go to on a Sunday Afternoon when meal prepping.

 I make a dozen of these and they last me the whole week... 

Quick and Healthy Breakfast or Snack! 

You can not go wrong with this recipe! Add any veggies to your liking. 

Ingredients:

1 Package Jeenio Extra Lean Ground Turkey

1 Tbs. Mrs. Dash Salt Free Table Seasoning

1/2 Cup Fat Free Cheddar Cheese

3-4 Cups Egg Whites (I get the ALL WHITES in the carton and pour until full)

1 Cup Mushrooms-Rinsed and Chopped

-Any other veggies you like: spinach, kale, tomatoes, broccoli, etc

Directions:

-Brown Turkey in a skillet. Add Table Seasoning. Set aside and cool. 

-Take a muffin tin and spray with pam. Divide ingredients of your choice evenly in the bottom of each tin. Remember to leave room for egg whites. 

-Once all of your veggies and cheese are added fill tins to the top with egg whites. 

-Bake at 350 degrees for 20-25 Minutes. 

-Let cool and use a knife to separate from the pan. Store in a container and enjoy for up to a week! 

*you can add different ingredients to each tin if your family prefers different things! 

Palmini Pasta

PALMINI PASTA IS MY NEW FAV!!! 

Made of Hearts of Palm, this pasta has 20 calories, 0g Fat, 4g Carbs, 0g Sugar in a serving. What more could you ask for?! 

Use this pasta for your traditional spaghetti, or substitute it with any other recipes! Try it one night for your family and see if they notice a difference :)

There is always a healthy alternative to every recipe! 

Italian Marinara Spaghetti Squash Bowl

Italian Marinara Spaghetti Squash Bowl

A healthy, hearty easy dinner the whole family will love!

Italian Marinara Spaghetti Squash 

Ingredients: (Serves 4)

2 Medium Size Spaghetti Squash

Jennie-O Extra Lean Ground Turkey

1 Jar Marinara Sauce-I use Organic Walnut Acres No Salt Added Tomato & Basil (see picture)

2 Cans Diced Tomatoes (Italian Style)

2 Cans Stewed Tomatoes (Italian Style)

2 Cups Frozen Seasoning Blend (see picture)

1 1/2 Cup Parmesan Cheese

1/4 Cup Chopped Basil

-Cook Spaghetti Squash in Microwave for 5 Minutes on each side or until tender. Remove from microwave, slice long ways so you have 4 "bowls". Scoop out seeds (discard), take a fork and scrape Spaghetti Squash into a bowl. Set aside. (See Picture)

-On the stove top in a skillet:
-Brown Ground Turkey until done. Set aside.
-In a large skillet: Add seasoning blend. Sauté until tender.  (See Picture)
-Remove from heat and add: diced and stewed tomatoes (drain juice), marinara sauce, 1/2 of cheese, ground turkey and spaghetti squash (you may not need all of it, add as little or as much as you want).  Mix Well. 

-Spoon mixture into spaghetti squash bowls and top with remaining cheese. 
-Cover and Bake for 12-15 Minutes. 
-Remove from oven and garnish with Basil 

How to remove seeds from squash

Healthy Marinara

Easiest Frozen Seasoning Bend

Frozen Blueberry Bites

Frozen Blueberry Bites
-Does that afternoon or late night sweet tooth kick in every now and then?! Try these frozen blueberry bites you won't be disappointed! 

Ingredients:
1 cup blueberries
1 cup non-far greek yogurt

Instructions:
-Place blueberries and Greek yogurt in two separate bowls. Place a piece a parchment paper on a large baking sheet.
-Drop each blueberry into Greek yogurt with a spoon, swirl around to coat and place on the parchment paper. Repeat until all blueberries are covered.
-Freeze for an hour or more, then enjoy as you please.

Healthy Burrito Bowls!

A great week night meal for the whole family! Add toppings to your liking!

Ingredients:
2 tablespoon olive oil
1 cup brown rice (I get the boil in bag kind)
1 (7 ounce) can Mexican-style tomato sauce
1 pound Jennie-O Lean ground turkey
1 red bell pepper, sliced, 1 yellow bell pepper, sliced
1 red onion, sliced
2 teaspoons salt
1 teaspoon black pepper, 1/2 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon chopped garlic
1 (14 ounce) can black beans (rinsed and drained)
2 avocados, mashed
2 tomatoes, diced
1 1/2 cups shredded lettuce
1/2 cup shredded cheese
1/2 cup sour cream
tortilla chips for serving
*You can create your own bowl to your liking!


Instructions
-Heat a medium sauce pot (with a lid) over medium-high heat. Add cooked rice, tomato
sauce and 1 cup water. Simmer until hot.
-Heat a large skillet over medium-high heat with 1 tablespoon olive oil. Add the ground
turkey and cook, crumbling with a spoon, until brown and crispy.
Add in the sliced peppers and onions and cook until soft. Season with 1 teaspoon salt,
black pepper, cumin, paprika and garlic. Lower the flame and cook for 3 minutes.
-To assemble the bowls, spoon rice and tomato mixture at the bottom of each
bowl.Top with meat, peppers, onions, beans, and any additional toppings you'd like!

Avocado Toast

Avocado Toast 🥑 

2 slices whole grain bread (or bread of choice)

2 Avocados pitted 

1 tsp red onion finely chopped

1 tomato finely chopped

2 tsp Parmesan cheese

2 tbs toasted almonds (I put them on a skillet on stove) 

1 tsp Garlic Powder

1 tsp red pepper

Salt and pepper to taste 

-Combine all ingredients except cheese and almonds. Mix well. 

-Bake bread until browned on both sides on 350 for about 4 min. 

-Remove bread from oven, spread avocado mixture evenly. Top with Parmesan cheese then toasted almonds. 

-Bake for 3 more minutes to melt cheese

Serve and enjoy!!!