August 2, 2017
lsmith@theautumngroupllc.com
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Weekly Meal Prep Ideas

As a busy and working individual, eating healthy and right can be a challenge and seem like an unnecessary priority. However meal prepping does not need to be too hard! We found that if you take some time on Sunday night to prepare meals for the week, it will make your work week so easy and stress free. Not to mention, you feel healthier and better about not eating out every day of the week.

We found tasty yet easy recipes that go beyond the everyday PB & J or turkey sandwich. Try them out, and get your family involved too! Cooking is a great way to bond while you have time with your kids, and it teaches them life skills too.

CHICKEN

Pesto Chicken and Veggies

via Buzzfeed

ChickenPesto

INGREDIENTS

Servings: 4

2 tablespoons olive oil

4 chicken thighs, boneless and skinless

Salt, to taste

Pepper, to taste

1 pound green beans

2 cups cherry tomatoes, halved

½ cup basil pesto

PREPARATION

1. In a large pan, heat olive oil and add chicken thighs. Season with salt and pepper. When the chicken is completely cooked through, remove from pan, slice into strips, and set aside.

2. Add green beans and cook until crisp tender. Return the chicken strips to the pan, then add tomatoes and pesto. Stir until fully incorporated.

3. Serve immediately or divide into 4 food storage containers and store in the refrigerator. Can be kept refrigerated for up to 4 days.

4. Enjoy!

TURKEY

Honey Sriracha Glazed Meatballs

via eatyourselfskinny

sriracha-meatballs-1-700x1027

INGREDIENTS
For the meatballs:
  • 2 lb. lean ground turkey
  • 1 cup whole wheat panko breadcrumbs
  • 2 eggs
  • ¼ cup green onions, chopped
  • ½ tsp. garlic powder
  • ½ tsp. salt
  • ½ tsp. black pepper
For the sauce:
  • ¼ cup Sriracha
  • 3 Tbsp reduced-sodium soy sauce
  • 3 Tbsp rice vinegar
  • 3 Tbsp honey
  • 1 Tbsp grated fresh ginger
  • 3 cloves garlic, minced
  • ½ tsp. toasted sesame oil
PREPARATION
  1. Preheat oven to 375 degrees F.
  2. In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1½-inch balls (you’ll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray.
  3. Bake meatballs for 20 to 25 minutes, or until browned and cooked through.
  4. While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.
  5. Serve immediately over brown rice and top with green onions and a few sesame seeds. Enjoy!

BEEF

Steak Burrito Bowl

via six sisters’ stuff

Steak-Burrito-Bowl-1-of-4-683x1024

INGREDIENTS

  • 2 lbs flank steak
  • 1 teaspoon minced garlic
  • 1/4 cup soy sauce
  • 1/4 cup olive oil
  • 1/4 teaspoon cumin
  • 1/8 teaspoon chili powder
  • 2 Tablespoons lime juice
  • 2 cups cooked white rice
  • 4 cups chopped romaine lettuce
  • 2 cups pico de gallo
  • 1 (15 oz) can black beans
  • 1 cup guacamole
  • 1 cup shredded cheddar cheese
  • chopped cilantro, for topping
  • fresh lime juice, for topping

PREPARATION

  1. Slice steak into 1/4″ strips.
  2. In a resealable gallon-size ziploc bag, combine steak, garlic, soy sauce, olive oil, cumin, chili powder, and lime juice. Marinade in the refrigerator for at least 1 hour (but it tastes better the longer it marinades).
  3. Remove steak from the marinade and pan fry over medium heat until it is cooked all the way through.
  4. In four bowls, evenly distribute the cooked steak, rice, romaine lettuce, pico de gallo, black beans, guacamole, and shredded cheese. Top with cilantro and lime juice.

MEATLESS

Lo Mein

via Damn Delicious

Lo-Mein-Meal-Prep-copy

INGREDIETNS

  • 8 ounces whole wheat spaghetti
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 2 cups cremini mushrooms, sliced
  • 1 red bell pepper, julienned
  • 1 carrot, julienned
  • 1 cup snow peas
  • 3 cups baby spinach, chopped
  • 1/2 teaspoon sesame seeds

For the sauce

  • 2 tablespoons reduced sodium soy sauce, or more, to taste
  • 1 tablespoon freshly grated ginger
  • 1 teaspoon honey
  • 1 teaspoon sesame oil
  • 1/2 teaspoon Sriracha, optional

PREPARATION

  1. In a small bowl, whisk together soy sauce, ginger, honey, sesame oil, and Sriracha, if using; set aside.
  2. In a large pot of boiling water, cook noodles according to package instructions; drain well.
  3. Heat olive oil in a large skillet or wok over medium high heat. Add garlic, mushrooms, bell pepper and carrot. Cook, stirring frequently, until tender, about 3-4 minutes. Stir in snow peas and spinach until the spinach has wilted, about 2-3 minutes.
  4. Stir in spaghetti and soy sauce mixture, and gently toss to combine.
  5. Place into meal prep containers, garnished with sesame seeds, if desired.