I don't always meal prep, but when I do I find I have more time during the workweek for sleep and workouts. And when I get good sleep (for me that's 7-8 hours) and ample exercise (at least an hour of movement a day) I'm just a healthier, happier person. So when I can I do, and it's usually on a Sunday 'cause then I'm ready to go on Monday (with less Sunday scaries).
When planning my meals I focus on getting in a good balance of protein, vegetables and healthy fats. Sometimes I do dairy and gluten, sometimes I don't. I don't cut them out entirely, but I do listen to my body and watch my intake — because that's what works for my body.
Lately I've been selecting a theme for meals so everything works together because I find I have less food waste when I do — it's kinda like have a wardrobe with clothes that all work together. Ya feel me?
TWO EASY ITALIAN-STYLE MEALS TO PREP FOR THE WEEK
KALE SALAD WITH HERBY CHICKEN
Ingredients
Salad:
1 bunch kale, finely chopped and deveined
1 cup grape or cherry tomatoes, halved
1/2 cup green onion, chopped
1/4–1/2 cup dairy-free parmesan cheese (I used Follow Your Heart)
1/2–1 cup fresh herbs (basil and dill), chopped (optional)
1/2 cup spiced chickpeas (optional) or just use drained, canned chickpeas with a little salt
1-2 Tbsp. capers (optional)
Homemade croutons (or buy your own)
Dressing:
1/2 cup raw cashews, soaked and drained (about 1-3 hours)
2-3 garlic cloves
1-2 Tbsp. lemon juice
1 Tbsp. Worcestershire sauce (use gluten-free option if needed)
1–2 Tbsp. creamy Dijon mustard, like Maille (optional)
1-2 Tbsp. capers
Pink Himalayan salt, to taste
2–3 Tbsp. water (optional, only if you want to thin dressing)
Chicken:
2–4 chicken breasts (depending upon how much protein you want)
1–2 cups fresh herbs (basil and dill mix amount depending upon amount of chicken — 1 cup for 2 breasts and 2 cups for 4 breasts) and green onion finely chopped in a food processor
2 tsp.–1 Tbsp. olive oil (depending upon amount of chicken — 2 tsp. for 2 breasts and 1 Tbsp. for 4 breasts — or desired flavor)
Pink Himalayan sea salt, to taste
Parchment paper
Instructions
For chicken:
Pre-heat oven to 425 degrees
Add fresh herbs to food processor with s-blade until finely chopped
Move herbs to a bowl and mix in the olive oil
Spread a sheet of parchment paper on a baking pan (big enough to wrap chicken in)
Place chicken on parchment paper and spread herbs (mixed with olive oil) over the chicken
Fold parchment around chicken so it's sealed and place in oven
Ovens are all different, so start checking at 25 minutes, but the total cook time I've found to be around 30 to 40 minutes depending upon ounces used
For dressing:
Soak raw cashews for about 1–3 hours (longer the better) and drain
Add cashews to food processor with s-blade
Add garlic cloves, lemon juice Worcestershire sauce and water (if needed)
Pour into a container and stir in capers
Taste and add pink Himalayan salt to desired flavor
For salad:
Devein and finely chop 1 bunch kale
Chop grape or cherry tomatoes in half
Finely chop green onion
Chop fresh herbs (basil and dill)
Mix all veggies together dairy-free parmesan cheese and then croutons (I made my own by tossing a a torn baguette with olive oil and pink Himalayan salt and lighting toasting in oven)
Add dressing to salad, or keep in a ball jar to add when needed
ZOODLES WITH TURKEY MEATBALLS
Ingredients
2 zucchinis, spiralized (or purchase already spiralized)
2 tsp. olive oil
1–16 oz. jar pasta sauce (I actually love using an organic pizza sauce)
4 oz. Miyoko's Vegan mozz
2 cups fresh herbs (basil and dill) and green onion finely chopped in food processor
4 oz. goat cheese
10-oz. ground white turkey (it's in my opinion really important to use white turkey for this recipe, I use Larry Schultz Farm)
Pink Himalayan sea salt
Instructions
Pre-heat oven to 425 degrees
Line a baking pan with foil
Add fresh herbs and green onion to food processor with s-blade and chop until fine
Place turkey in a medium-sized stainless steel bowl and add a pinch or two of sea salt and goat cheese until well-combined, you may need to use your hands
Mix in fresh herbs to turkey mixture
Use 1.5 Tbsp. scoop to create meatball and place on foil
Bake meatballs in the oven for 20–25 minutes, but start watching at 15 minutes
Spiralize zucchinis, then toss with olive oil and salt to taste and set aside
Mix pasta (or pizza) sauce with Miyoko's Vegan Mozz on the stovetop or microwave until well-combined
Questions? Message me on Instagram.