It's week 20! We took a week to step back a little, and reassess our meal prep. This week, instead of just making 5 different lunch/dinner recipes, we decided to try to be more specific and thoughtful about what we eat all day. We also want to ensure that we are not over spending and wasting food week to week. So we came up with a plan for Breakfast, Lunch, Snacks, and Dinner! Now Danielle has run out of excuses to drop by Starbucks to grab a coffee and iced lemon loaf on her way to work.

Breakfast

  • Hard boiled eggs
  • Banana's and oranges
  • Overnight Refrigerator Raspberry Oatmeal  

Overnight Refrigerator Raspberry Oatmeal

http://www.theyummylife.com/recipes/224
Ingredients
• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1/4 teaspoon vanilla extract
• 1 tablespoon raspberry jam, preserves, or spread
• 1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar
Directions
1. In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, vanilla, and raspberry jam.
2. Put lid on jar and shake until well combined.
3. Remove lid, add raspberries and stir until mixed throughout.
4. Return lid to jar and refrigerate overnight or as long as 2-3 days. Eat chilled.
Nutritional Info: 230 calories, 4g fat, 51g carbs, 8g fiber, 11g protein

Lunch

  • Salads with veggies and Aldi brand Veggie Burgers
  • Roasted veggies and quinoa

Oil Free Rainbow Roasted Vegetables

http://simpleveganblog.com/oil-free-rainbow-roasted-vegetables/
Ingredients
• 1⅔ cup chopped red bell peppers (250 g)
• 2 cups chopped carrots (250 g)
• 1⅓ cup chopped yellow bell peppers (200 g)
• 1⅔ cup chopped zucchini (250 g)
• 1 cup broccoli florets (100 g)
• 1 cup chopped red onions (200 g)
• 1 tbsp dried thyme
• Balsamic vinegar to taste
Directions
1. Preheat the oven to 390 ºF or 200 ºC.
2. Place the chopped vegetables onto a baking sheet, add the thyme and balsamic vinegar to taste.
3. Bake for about 25 minutes or until the vegetables are cooked.
 

We are pairing these veggies with quinoa for lunch bowls! Cook the quinoa and veggies separately, and combine in Tupperware to get ready for the week!
 

Snacks

  • Hummus and carrots
  • Aldi brand trail mix
  • Peanut Butter Protein Balls

Chia Peanut Butter Protein Balls

http://www.veganfamilyrecipes.com/chia-peanut-butter-protein-balls
Ingredients
• 6 Dates or 4 Medjool Dates
• 1 scoop (25g) Natural Raw Vegan Protein Powder
• 4 tablespoons Crunchy or Natural Peanut Butter
• 2 teaspoons Chia Seeds (ground)
Directions
1. Pulse all ingredients together in a food processor.
2. Roll into 10 tablespoon sized balls.
3. Store in refrigerator.
4. NOTES: Smooth peanut butter can also be used in place of crunchy. Use your favorite protein powder for this recipe. I do recommend using a unflavored protein powder but that's just a taste preference.
 

Dinner

Spinach Lasagna Roll Ups

http://www.tasteofhome.com/recipes/spinach-lasagna-roll-ups
Ingredients
• 12 uncooked lasagna noodles
• 2 large eggs, lightly beaten
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 2-1/2 cups whole-milk ricotta cheese
• 2-1/2 cups shredded part-skim mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon ground nutmeg
• 1 jar (24 ounces) meatless pasta sauce
Directions
1. Preheat oven to 375°. Cook and drain noodles according to package directions. Meanwhile, mix eggs, spinach, cheeses and seasonings.
2. Pour 1 cup pasta sauce into an ungreased 13x9-in. baking dish. Spread 1/3 cup cheese mixture over each noodle; roll up and place over sauce, seam side down. Top with remaining sauce. Bake, covered, 20 minutes. Uncover; bake until heated through, 5-10 minutes.
 

Spicy Chicken Rigatoni

http://www.food.com/recipe/spicy-chicken-rigatoni-446449
Ingredients
• 1 pound of rigatoni pasta, cooked
• 6 ounces of cooked chicken, sliced
• 1/4 cup of oil
• 1/2 Tablespoon of crushed red pepper
• 1/8 teaspoon of salt
• 1/8 teaspoon of ground black pepper
• 1 Tablespoon of garlic, chopped
• 3/4 cup of marinara sauce
• 1/2 cup of Alfredo sauce
• 2 teaspoon of butter
• 1/4 cup of peas
• mushrooms
Directions
1. In a sauté pan, heat oil over medium heat.
2. Add crushed pepper, salt, black pepper and garlic; sauté just long enough to caramelize and red pepper to release flavor into the oil.
3. Add sliced chicken and sauté briefly to coat in spices and garlic.
4. Add Marinara Sauce first, then Alfredo Sauce and bring to a simmer. Cook until sauce thickens and chicken is cooked through.
5. Turn off heat; add peas and mushrooms and incorporate into sauce. Toss pasta and sauce until well combined.

Shopping List

• 6 ounces of cooked chicken, sliced
• 1-1/2 teaspoons dried chia seeds
• 1/4 teaspoon vanilla extract
• 1 tablespoon raspberry jam, preserves, or spread
• 1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar
• 1⅔ cup chopped red bell peppers, 1⅓ cup chopped yellow bell peppers (200 g
• 2 cups chopped carrots (250 g)
• 1⅔ cup chopped zucchini (250 g)
• 1 cup broccoli florets (100 g)
• 1 cup chopped red onions (200 g)
• 1/4 cup of peas
• mushrooms
• 6 Dates or 4 Medjool Dates
• 1 scoop (25g) Natural Raw Vegan Protein Powder
• 4 tablespoons Crunchy or Natural Peanut Butter
• 2 teaspoons Chia Seeds (ground)
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 2-1/2 cups whole-milk ricotta cheese
• 2-1/2 cups shredded part-skim mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1 jar (24 ounces) meatless pasta sauce
• 1 pound of rigatoni pasta, cooked
• 12 uncooked lasagna noodles
• 1/2 Tablespoon of crushed red pepper
• 3/4 cup of marinara sauce
• 1/2 cup of Alfredo sauce
• 2 teaspoon of butter
• 1 tbsp dried thyme
• 1/4 teaspoon ground nutmeg
• Balsamic vinegar to taste
• Minced Garlic
• Olive Oil
• Eggs
• Bananas/organges
• Cucumbers
• Carrots
• Hummus

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