Everyone needs a good rotation of easy healthy recipes for the month. Here’s mine :) If you follow the recipes as written you will have enough food for the week but if you would like to meal prep for the month, multiply each recipe by 3!
DISCLAIMER:
Macros may vary depending on the ingredients you use. To be certain, plug your ingredients into a nutrition app before purchasing or cooking.
Frozen Breakfast Burrito
Prep Time: 20 minutes
Cook Time: 30 minutes
Serves 6
Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)
455 calories
36.7g protein
27.7g carbs
22g fat
INGREDIENTS
1 large russet potato, peeled and grated
Salt, to taste
Cooking spray
1 pound (450g) ground turkey (98% lean)
1 teaspoon (1g) ground fennel powder
1 teaspoon (1g) garlic powder
½ teaspoon (0.5g) ground cumin
½ teaspoon (0.5g) onion powder
2 teaspoons (15g) granulated sugar
2 teaspoons (12g) fine sea salt
1 tablespoon (14g) unsalted butter
1/2 red bell pepper, seeded and diced
1/2 yellow onion, diced
8 large eggs
6 burrito size (10-inch) flour tortillas
1 1/2 cups (300g) shredded cheddar or Monterey jack cheese (optional)
1/2 cup fresh cilantro, roughly chopped
INSTRUCTIONS
On a towel, add the grated potatoes and a generous pinch of salt. Toss together to combine. Wrap the potatoes in the towel and squeeze all the moisture out of the potatoes over a sink or bowl.
Lightly grease a medium-sized nonstick pan with cooking spray and heat to medium. Add the potatoes, and press down firmly into one even layer in the pan. Cook for 3-4 minutes or until the first side is golden brown and crispy, flip, and cook for another 3-5 minutes or until the second side is crispy and the inside is just cooked through. Season to taste with salt and set aside.
In a medium-sized bowl, combine the turkey with fennel powder, garlic powder, cumin, onion powder, sugar, sea salt, and mix together until fully incorporated.
Heat a medium, 10-12-inch, non-stick skillet over medium high. Lightly grease with cooking spray. Add the turkey and press it down into one even layer in the pan, like a large hamburger patty. Sear for 2-3 minutes, or until browned and beginning to set. Flip, and sear for another 2-3 minutes or until browned on the second side and it reaches an internal temperature of 165℉ / 74℃. Cut the turkey evenly into small squares.
Add butter to a medium-sized, 10-12-inch, non-stick skillet, and set to medium. Once melted, add the bell pepper and yellow onion and cook for 3-4 minutes, or until they begin to soften. Season with salt to taste.
While the peppers and onion cook, in a medium sized bowl, crack in the eggs and whisk until homogenous. Pour the egg mixture into the skillet with the onions and peppers. Scramble, stirring often, to your liking. Season with salt to taste.
Lightly warm a tortilla over an open flame until pliable. Over the bottom half of the tortilla, layer eggs, turkey, cheddar, hashbrowns, and cilantro. Roll into a burrito and repeat with the remaining ingredients.
In a medium-sized pan over medium heat toast the burritos to seal the edges. Let cool to room temperature.
If storing for the week, wrap each burrito in plastic wrap and store in the refrigerator. Reheat in a 400-450℉ / 204-232℃ oven until warmed through.
If storing for the month, store the plastic wrapped burritos in the freezer and bake from frozen in a 400-450℉ / 204-232℃ oven until warmed through.
Protein Maxed Chicken Fried Rice
Prep Time: 20 minutes
Cook Time: 20 minutes
Serves: 6
Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)
352 calories
39.8g protein
26.8g carbs
8.3g fat
INGREDIENTS
1 tablespoon (12g) vegetable oil, divided
2 pounds (900g) chicken breast, cut into bite sized pieces
1 carrot, finely diced
2 medium shallots, finely chopped
3 Thai chilies, thinly sliced
Salt, to taste
3 cups (600g) leftover, cold cooked white rice
Cooking spray
2 large eggs
1/2 cup (82g) frozen peas
3 tablespoons (48g) soy sauce
Pinch ground white pepper
2 green onions, thinly sliced for garnish (optional)
INSTRUCTIONS
To season your wok, generously coat with oil and heat over high heat. Swirl to coat the entire wok with oil. Once it begins to smoke, cut off the heat and dispose of the oil safely. Wipe the wok with a clean paper towel to remove any excess oil.
When ready to make the fried rice, add vegetable oil to the wok and place over high heat. Once the wok begins to smoke, add in the chicken and spread out in an even layer across the wok. Sear for 3-4 minutes without stirring, or until the underside of the chicken is brown and crispy and it is cooked halfway through. Once each piece is browned, flip the chicken and sear for another 2-3 minutes or until browned on the other side and just cooked through. Remove the chicken from the wok to a sheet pan.
Add carrots, shallots, Thai chiles, and season lightly with salt. Stir for 2-3 minutes, or until vegetables are softened.
Return the chicken to the wok and add the rice. Stir fry until the rice is hot and the chicken is completely cooked through.
Scoot the mixture to one side of the wok, lightly grease the empty space with cooking spray, and add in eggs. Whisk together in the wok until homogenous. Season to taste with salt. Scramble, stirring often, to your liking.
Toss everything together in the wok and add peas, soy sauce, and white pepper. Stir until incorporated.
If storing for the week, cool completely and then store a single serving in a quart sized ziptop bag. Follow the reheat instructions below to serve.
If storing for the month, cool completely and then store in single servings in quart sized ziptop bags. Flatten the bags and store in the freezer stacked on top of each other. When ready to serve, heat a large pot of water until it steams. Turn off the heat and add a bag. Heat until everything is defrosted and hot. Serve immediately and garnish with green onions if you’d like.
Shrimp Coconut Red Curry
Prep Time: 20 minutes
Cook Time: 20 minutes
Serves: 6
Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)
213 calories
40.6g protein
4.5g carbs
8.9g fat
INGREDIENTS
½ tablespoon (9g) coconut oil or vegetable oil
2 medium shallots, finely diced
5 cloves garlic, minced
1-inch knob galangal or ginger, peeled and grated
Salt, to taste
3 ounces (87g) red curry paste
Salt to taste
2 cups (475 ml) shrimp or chicken stock, plus more if needed
2 1/2 tablespoons chopped palm sugar (optional, not included in nutritional facts)
2 pounds (900g) shrimp, peeled and deveined
1 1/2 cups (350ml) light coconut milk
8 makrut lime leaves
3 tablespoon fish sauce, plus more to taste (optional)
Cooked rice, to serve
2 limes, cut into wedges, to serve
INSTRUCTIONS
Heat coconut oil in a medium-sized pot, set to medium heat until melted. Add shallots, garlic, galangal, and season to salt. Cook for 2 minutes, or until fragrant and softened.
Add the red curry paste, stirring into the aromatics and pressing into the pan in an even layer. Cook until it begins to stick to the bottom of the pan.
Deglaze the pan by adding in shrimp stock, scraping the bottom of the pan to release the fond. Stir in the palm sugar, if using and bring up to a simmer, stirring to melt the sugar into the sauce.
Reduce the heat to low and add in the shrimp. Stir to combine and add in an additional ½ cup of stock or water, if needed, so the shrimp are mostly covered in liquid. Bring to a boil over medium high. Reduce the heat to low and simmer for 5-8 minutes or until the shrimp is just cooked through and pink.
Add coconut milk and lime leaves, stir to combine and cut off the heat. Season to taste with fish sauce or salt.
Serve with rice and lime wedges.
The curry can be cooled completely and then stored in the refrigerator for 2-3 days and reheated before serving with rice.
To store for a month, cool the curry completely before vacuum sealing in 1 serving size bags. Alternatively you can store 1 serving size in a quart ziptop bag. Lay the bags flat and store them in the freezer stacked on top of each other. When ready to serve, heat a large pot of water until it steams. Turn off the heat and add a bag. Heat for 5-10 minutes or until everything is hot and the sauce is loose again.
Spinach Pesto Double Meat Panini
Prep Time: 20 minutes
Cook Time: 10 minutes
Serves: 6
Nutrition Per 1 Serving Based On Using Ciabatta Bun
(nutritional values will vary based on ingredients used)
644 calories
65.1g protein
35.4g carbs
25g fat
Spinach Pesto
3 cloves garlic
½ cup (48g) finely grated Parmigiano Reggiano
Salt, to taste
½ cup (118ml) water
1 cup (30g) fresh spinach
1 cup (14g) basil leaves
2 tablespoons (30g) extra virgin olive oil
Panini
6 ciabatta sandwich buns or 12 slices bread
2 pounds (906g) thinly sliced deli turkey
2 pounds (906g) thinly sliced steamed deli ham
6 slices Swiss cheese
3/4 cup spinach pesto
1/2 cup sun-dried tomatoes, finely chopped
Pickle chips, to serve (optional)
For The Spinach Pesto
In a blender, combine garlic, Parmigiano Reggiano, salt, water, spinach, basil, and blend on high until smooth. With the blender running, stream in the olive oil and blend until smooth and emulsified. Season with more salt to taste, if needed.
For the Panini
Slice the buns in half. Spread 1 tablespoon of pesto on each side of the bun. Top the bottom bun with 5 ounces (140g) turkey, 5 ounces (140g) ham, a slice of Swiss cheese and sprinkle over the sun-dried tomatoes. Place top bun on top.
If storing for the week, wrap each sandwich in plastic wrap and store in the refrigerator. When ready to serve, press in a sandwich maker or griddle preheated to 375℉ / 190℃ for 5-8 minutes until warm, crispy on both sides and the cheese has melted. Serve with pickle chips if you’d like.
If storing for the month, defrost the sandwich at room temperature for about 10 minutes. Press in a sandwich maker or griddle preheated to 375℉ / 190℃ for 5-8 minutes until warm, crispy on both sides and the cheese has melted. Serve with pickle chips if you’d like.
