dinner meal prep

Savory roasted carrots, miso sesame brown rice, fresh arugula, lentils, walnuts, and raisins tossed in a tangy homemade vinagrette. Spring on a plate!

Carrot, Lentil, and Arugula Salad with Miso Brown Rice and Walnuts

carrots

red onion

tbsp olive oil coconut oil

tsp coriander

tsp cumin

paprika

tsp kosher salt

cayenne pepper

brown rice

kosher salt

tsp chickpea miso

sesame oil

⅓ cup cooked lentils (home cooked

arugula

raisins

walnuts

tbsp apple cider vinegar

olive oil (extra virgin)

maple syrup

salt

black pepper

Preheat the oven to 375 degrees and line a large cookie sheet with a nonstick baking mat or parchment paper if desired. Peel and chop the carrots. I like to cut them in 3s on a diagonal and then slice each piece in half to make a 2-bite-sized shape. Then roughly chop the onion and set all of the veggies aside.

Prep

Place the carrots and onions onto the cookie sheet and top with olive oil and all of the spices. Toss to coat evenly then spread into an even layer and bake for 25-30 minutes or until fork tender and caramelized around the edges. Note: if you cut them smaller that th 2-bite-size they&#039;ll cook faster, so adjust cooking time as needed.

Step 1: Savory Roasted Carrots

Combine all of the dressing ingredients in a bowl and whisk to combine. Add the raisins to to the vinaigrette to give them a chance to plump up and marinate while you assemble the salad. Then set aside.

Step 2: Easy Homemade Dressing

While the carrots are roasting, cook the brown rice according to the package directions with a pinch of salt. This should take about 20 minutes. Then fluff the cooked rice with a fork and add the miso and toasted sesame oil while the rice is still warm. Mix well to distribute evenly. Taste and add more salt if desired. Note: A few dashes of low sodium soy sauce or tamari is good too. Set aside to cool.

Step 3: Make the Miso Sesame Brown Rice

When the carrots, rice, and homemade dressing are complete, all that&#039;s left to do is assemble! So in a large mixing bowl combine the roasted carrots and onions, brown rice, lentils, arugula, walnuts, raisins, and dressing. Toss well to combine, then divide between two plates and finish with some freshly cracked black pepper on top. Enjoy!

Assemble

Rich and creamy Truffle Parmesan Polenta topped with Rosemary Garlic Mushrooms.

Creamy Vegan Truffle Parmesan Polenta

polenta

veggie broth

almond milk (unsweetened)

vegan parmesan cheese (finley grated)

tsp truffle oil (optional)

Portobello mushroom caps (sliced)

olive oil

garlic (minced)

rosemary

lemon

extra parmesan

Combine the veggie broth and almond milk in a large sauce pan and bring to a boil. Then whisk the liquid as you slowly add in the polenta. Reduce the heat to medium low and simmer for 20-25 minutes. Make sure to stir every few minutes for the creamiest polenta ever!

Make the Polenta

While the polenta cooks, warm a large, dry skillet to medium high heat. When the pan is warm, add the mushrooms and leave to sear undisturbed for 2-3 minutes. Then add the oil and salt. Stir to combine, using a wooden spoon to scrape the bottom of the pan as needed. That&#39;s where the flavor is! Tip: for extra flavor add 2 tbsp of dry white wine to help lift all of the cripsy bits of mushrooms off of the bottom of the pan. Then add the garlic and rosemary and cook for 2 more minutes.

Remove from the heat and cover with a lid to keep the mushrooms warm.

Make the Mushrooms

Once the polenta is thick and creamy, add in the parmesan cheese and mix well. Remove the pan from the heat, add the truffle oil, and mix again. Taste and add more salt if needed.

To serve, divide the polenta between 4 bowls and top with the rosemary garlic mushrooms. Sprinkle generously with lemon zest, black pepper, and parmesan and enjoy! See Notes below for saucier mushrroms and sevings suggestions 😊

Finishing Touches

Greek Chicken Bowls make an epic dinner and an even better lunch! 

60+ Meal Prep Recipes for Lunch &amp; Dinner

Farro

water or stock

boneless skinless chicken breasts (2 large breasts))

lemon juice

garlic, grated

oregano

cherry tomatoes, halved

cucumber

kalamata olives, pitted and sliced

red onion, sliced

tzatziki sauce

feta cheese

Lemon wedges,

Fresh dill and parsley, for garnish, optional

garlic

yogurt

dill

Rinse and drain farro. Place farro in a pot with salt and enough water or stock to cover it. Bring it to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain off any excess water.

For the chicken: In a gallon size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper. Marinate for 4 hours or overnight.

In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip, and continue to cook for another 5-7 minutes until the internal temperature has reached 165. Discard marinade.

Remove chicken from pan and wait 5 minutes before slicing.

To assemble the Greek bowls; place a bed of farro at the bottom of your bowl or meal prep container. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce, and feta cheese. Sprinkle some parsley and dill and serve with lemon wedges.

FOR THE BOWLS

Line a large bowl with a mesh strainer, place a paper towel into the strainer.

Use a cheese grater to grate the cucumber and garlic clove, transfer to the strainer to remove the excess moisture.

In a medium bowl combine the shredded cucumber, garlic, yogurt, salt, lemon juice, and dill. Stir to combine and refrigerate for an hour before serving.

TZATZIKI SAUCE

Thanks for all of the amazing meal prep recipes!

I’ve already printed (and made) several of these meal prep recipes. So far my favorite is the Korean chicken bowls ! I keep coming back for more. Thanks for this list!

This healthy meal prep menu for the week is full of delicious gluten free, grain free, and dairy free recipes.

Weight Loss Meal Prep for the Week! | Gluten and Grain Free Recipes

Ripe Bananas, mashed

1.5 C. Rolled Oats

C. Unsweetened Almond Milk ((or any type of milk))

Tbsp Your Favorite Protein Powder

Tbsp Chopped Nuts ((I used chopped walnuts))

Vanilla Extract

Cinnamon

Tbsp Ground Flax Seeds

Sea Salt

Optional Toppings: : 5-10 Banana Slices

C. Rolled Oats

1.5 C. Unsweetened Almond Milk ((or any type of milk))

Tbsp Chia Seeds

Tbsp Almond Butter

Optional Toppings: 1 C. Fresh Berries

lb Ground Chicken

Hot Sauce ((I used Siete Hot Sauce))

Tbsp Coconut Flour

C. Almond Flour

tsp Sea Salt

Tbsp p Grass-fed Butter, Ghee, Coconut Oil, or Avocado Oil, melted

Hot Sauce (add more if you prefer nuggets to be more spicy)

Cucumbers,

Red Onion, sliced

Tbsp Fresh Dill, de-stemmed and finely diced

Lemon

Garlic Clove, grated

tsp Raw Honey

Sea Salt and Pepper,

C. Avocado Mayonnaise ((I use either Primal Kitchen

1.5 lbs Ground Turkey

Yellow Onion, chopped

Cloves,

C. + 2 Tbsp Ground Flax Seeds

tsp Italian Seasoning

tsp EACH of Sea Salt and Paprika

tsp EACH of Black Pepper, Garlic Powder, and Onion Powder

oz Tomato Paste

Tbsp Raw Honey

Cauliflower

Tbsp Grass-fed Butter, Ghee, or Coconut Oil

Garlic Parsley

Broccoli

Bundle of Celery, roughly chopped

Eggs,

Mash bananas with a fork. Distribute evenly into 3 containers (I used mason jars).

Next, add 1/2 C. rolled oats to each container along with 2/3-3/4 C. Unsweetened Almond Milk. Give that a good mix.

Then, to each container add 1 Tbsp protein powder, 2 Tbsp chopped nuts, 1/2 tsp vanilla, 1/2 tsp cinnamon, 1 Tbsp ground flax seeds, a pinch of sea salt, and 1/2 Tbsp extra sweetener (optional). Mix each container with a fork until ingredients are fully combined.

Add toppings and seal each container with a lid. When ready to serve, give it a good stir and enjoy! These will last in the fridge for up to 7 days. **Feel free to add the toppings when ready to serve.

For the Banana Bread Protein Overnight Oats:

In two separate containers (I used mason jars), divide ingredients equally and add all ingredients to each container (except toppings). Stir to thoroughly combine all ingredients. Add toppings.

Seal with a lid and place in fridge until ready to serve. When ready to serve give it a good stir and enjoy! **Will last in the fridge for up to 7 days.

For the Almond Butter Chia Protein Overnight Oats

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or silicon mat.

In a large mixing bowl, add all of the nugget ingredients and mix with hands until fully combined. Set aside.  In a small bowl, add all of the coating ingredients and mix well.

Wet hands and scoop out about a Tbsp of the ground chicken mixture, roll it into a ball then flatten into a nugget shape (about 1/2 inch thick). Lightly press it into the coating mixture and coat each side of the nugget. Place onto the baking sheet. Repeat this process until all of the ground chicken mixture is gone. **I aimed for 20 nuggets so I’d have 4 nuggets each day for lunch.

Bake nuggets for 15 minutes (no need to flip).

Remove nuggets from oven and lightly brush the baste mixture on each side of the nugget. Place back into oven and bake for another 5-7 minutes. ENJOY!

For the Paleo Chicken Nuggets

Add cucumber and purple onion to large bowl. Zest the lemon first and then squeeze the lemon juice from the entire lemon.

Add all remaining salad ingredients and thoroughly mix until combined. Cover bowl and place in fridge until ready to serve. **Tip: I like to randomly stir the salad to ensure all of the ingredients are marinating in the mayonnaise and lemon juice.

For the Creamy Cucumber Dill Salad

Preheat oven to 375 degrees F. Line a loaf pan with parchment paper or grease with non-stick oil.

In a mixing bowl, add all meatloaf ingredients and mix until fully combined.  Transfer meatloaf mixture to the loaf pan and press firmly into the pan (tightly packed).

For the sauce, in a small saucepan over low-medium heat, add all sauce ingredients and whisk until fully combined &amp; slightly warm.

Spread sauce evenly over the meatloaf and bake the meatloaf for 40 minutes. Remove from oven and let it rest for 10 minutes before slicing. Cut into 10 equal slices and enjoy 2 slices as a single serving. Serve alongside the cauliflower mash and steamed broccoli.

For the High Protein Ground Turkey Meatloaf

Cut all stems off of the cauliflower and steam cauliflower until extra soft. It MUST be extra soft. 

Transfer steamed cauliflower to a saucepan and mash with a potato masher or fork. Then, use an immersion hand blender to get it extra creamy similar to the texture of real mashed potatoes (this device is a game-changer for making delicious cauli-mash!).  Once mashed, add butter/oil and all seasonings to taste. ENJOY!

For the Savory Cauliflower Mash

Cut broccoli into bite site pieces and steam for 10 minutes or until it reaches your desired softness.

Transfer steamed broccoli to a large bowl and season with sea salt and pepper, to taste. Feel free to add additional seasonings.

For the Steamed Broccoli

Chop celery.  Pre-portion out the celery sticks and almond butter into five equal servings to have throughout the week.

Snack Option:  Celery Sticks and Almond Butter

Boil eggs.  Season with sea salt and pepper, to taste.Enjoy one per day.

Snack Option:  Boiled Eggs

https://www.youtube.com/watch?v=exVTvXql5Lw

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EASY FULL WEEK MEAL PREP FOR WEIGHT LOSS (counting macros) + Grocery List PDF! | Meal Prep Ideas

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