Meal prep will never be the same.
Prep and Cook Time For All Meals: 1 hour
Makes 7 of each meal listed below (1 serving per day for 1 week)
Protein Meal Prep
INGREDIENTS
5 pounds (2.2 kg) chicken breast or pork tenderloin
Salt, pepper or other seasoning of choice, to taste
Herbs or aromatics of choice, (optional)
Cooking spray
INSTRUCTIONS
Preheat a large pot or sous vide bath fitted with a sous vide machine to 150℉ / 65℃.
Season your chosen protein with salt, pepper and any favorite spice blends. Add the protein to a vacuum seal bag with any herbs or aromatics, if using, and seal.
Sous vide for about 50-55 minutes or until cooked through.
Remove from the bag. You can slice and serve the protein as is, but for added flavor and texture, heat a large skillet over medium-high, spray with cooking spray and sear your protein until browned, about 1-2 minutes per side. Let rest for 8 minutes before slicing and serving.
Breakfast Sando
Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)
769 calories
63g protein
38g carbs
40g fat
INGREDIENTS
Sando
7 large eggs
2 pounds (900g) 95% lean ground turkey
1 tablespoon (1g) finely chopped sage
1/2 teaspoon (1g) onion powder
2 teaspoons (8g) garlic powder
2 teaspoons (12g) fine sea salt
1/2 teaspoon (0.5g) cayenne powder
1/2 teaspoon (0.5g) black pepper
14 slices whole wheat bread, toasted
Assembly
7 breakfast sandos
1 cup (115g) blackberries
1 cup (115g) raspberries
3 ½ cups (840g) Greek yogurt
Ground cinnamon, to garnish
INSTRUCTIONS
For the Sando
Bring a pot of water to a gentle boil over medium-high heat. Have an ice bath ready on the side. Gently lay the eggs into the water and simmer for 6 ½ minutes. Immediately pull them out into the ice bath and let cool for about 5 minutes. Peel the eggs while they are submerged in water. The egg yolks will be jammy and slightly runny in texture.
In a medium bowl, evenly combine the turkey, sage, spices, salt and pepper. Shape into 4-ounce balls, 7-8 total, and place on a sheet pan.
Set a medium sized sauté pan over medium heat, and grease lightly with cooking spray. Once hot, place one ball in the middle of the pan and flatten into a ¼-inch thick patty. Season with salt and pepper to taste and sear for 2 minutes or until golden brown on the first side. Flip, season on the second side and cook 1-2 more minutes or until golden brown and cooked through. Repeat until all the turkey is cooked.
On a slice of toasted bread, add a turkey patty followed by 1 soft boiled egg, cut in half with the yolk side facing down towards the turkey. Season to taste with salt and pepper. Add another slice of bread on top, wrap it in plastic, and cut it in half.
To Assemble
In your meal prep container, add one turkey sandwich to the first compartment. To the second compartment add about ¼ cup mix of berries. In the third compartment add about ½ cup yogurt with a pinch of ground cinnamon. Repeat with the remaining 6 meal prep containers and store in the refrigerator until ready to serve.
Green Goddess Salad
Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)
477 calories
47g protein
18g carbs
25g fat
INGREDIENTS
Green Goddess Dressing
1/4 cup (41g) toasted almonds
5 tablespoons (27g) nutritional yeast, (optional)
5 cloves garlic, peeled
1 cup (20g) fresh basil
1 cup (30g) fresh baby spinach
1 poblano pepper, seeded and stemmed or charred, peeled and seeded for extra flavor
3 1/2 tablespoons (35g) olive oil
Juice of 1 lemon
Salt and pepper, to taste
Assembly
1 head iceberg lettuce, roughly chopped
Green goddess dressing, to taste
1 cup grape tomatoes, cut in half
7 portions thinly sliced sous vide protein
INSTRUCTIONS
For The Green Goddess
In a blender, add almonds, nutritional yeast, garlic, basil, spinach, and poblano. Blend on high speed until smooth, adding a splash of water, as needed, so the sauce blends evenly.
Slowly stream in the olive oil until combined and then remove from the blender to a bowl. Season to taste with salt, pepper and a splash of lemon juice. Refrigerate until ready to serve.
Assembly
Toss the iceberg lettuce with your desired amount of green goddess dressing.
Add some dressed greens to one compartment of a meal prep container. Add sliced protein over top of the salad. Add tomatoes to a second compartment in the meal prep container. Repeat with the remaining 6 meal prep containers. Refrigerate until ready to serve.
Fajita Bowl
Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)
609 calories
40g protein
70g carbs
95g fat
INGREDIENTS
Fajita Bowl
2 red bell peppers, seeded and cut into matchsticks
1 green bell pepper, seeded and cut into matchsticks
1 sweet onion, thinly sliced
Cooking spray
Salt and pepper, to taste
Sauce
¼ cup (15g) parsley leaves, finely chopped
4 cloves garlic, grated
1 tablespoon (11g) water
1 tablespoon (16g) soy sauce
2 tablespoons (20g) olive oil
2 tablespoons (22g) lemon juice
Salt, to taste
Rice
2 1/2 cups (460g) medium-grain white rice
2 1/2 cups (591ml) water
Assembly
Fajita style veggies
½ cup cooked rice per meal
7 portions sliced sous vide protein
Sauce
INSTRUCTIONS
For The Chicken Fajita
Heat a large sauté pan over medium-high heat. Grease the pan with cooking spray.
Once hot, add the peppers and onions and season to taste with salt. Cook for 3-5 minutes, tossing often, or until lightly charred and cooked through but veggies still have a slight crunch.
For The Sauce
Add all the ingredients to a small mixing bowl and stir to combine. Season to taste with salt and stir until dissolved and well combined. Refrigerate until ready to use
For the Rice
Rinse the rice until the water runs clear. Strain the rice dry and then add to a rice cooker along with the water. Cook according to the manufacturer’s directions.
To Assemble
In a meal prep container, add the fajita veggies to one compartment. Add about ½ cup of rice to a second compartment. Thinly slice the sous vide protein and add to the third compartment. Spoon sauce over the top of the protein. Repeat with the remaining 6 meal prep containers and refrigerate until ready to serve.
Teriyaki Salmon Meal Skewers
Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)
454 calories
33g protein
42g carbs
17g fat
INGREDIENTS
Teriyaki Salmon Skewers
1 1/2 tablespoons (20g) distilled white vinegar
1/4 cup (60ml) water
1/4 cup (60ml) soy sauce
1/2 teaspoon (6g) toasted sesame oil
3 tablespoons (46g) honey
1-inch knob ginger, grated
2 1/2 teaspoons (8g) cornstarch
3 cloves garlic, minced
2 pounds (900g) skinless salmon filet, cut into 1-inch cubes
1 crown broccoli, cut into florets
3 green onions, cut into 1 ¼-inch segments
Cooking spray
Cabbage Slaw
1/2 head green cabbage, thinly sliced
2 green onions, thinly sliced
Salt, to taste
Lemon juice, to taste
Rice
2 1/2 cups (460g) medium-grain white rice
2 1/2 cups (591ml) water
Assembly
7 grilled teriyaki salmon skewers
Cabbage slaw
½ cup cooked rice per meal
INSTRUCTIONS
For The Salmon Skewers
Preheat the grill with one hot side, leaving the second side off.
In a saucepan over medium heat, add vinegar, water, soy sauce, sesame oil, honey, ginger, and cornstarch, whisking constantly until smooth and thickened, about 2 minutes. Cut off the heat and stir in the garlic.
Prepare 7 metal skewers by dividing each item evenly and then adding to a skewer by alternating between broccoli, salmon, and green onion. Season to taste with salt.
Grease the grill generously with cooking spray. Place skewers on the hot side of the grill, and cook for 2 minutes per side or until lightly charred and golden brown in spots, basting with the teriyaki sauce throughout grilling. The salmon is done when it reaches an internal temperature of 125℉ / 52℃ and the sauce becomes sticky, tacky and lightly charred. If the salmon is taking on too much color before it is cooked through, move to the cool side and cover the grill until salmon cooks through.
For The Cabbage Slaw
Add all the ingredients to a medium-sized mixing bowl and toss until well combined.
For the Rice
Rinse the rice until the water runs clear. Strain the rice dry and then add to a rice cooker along with the water. Cook according to the manufacturer’s directions.
To Assemble
In your meal prep container, add your salmon and grilled veggies to the first compartment, about ½ cup of rice to a second compartment, and the slaw to the third compartment.Repeat with the remaining 6 meal prep containers and store in the refrigerator until ready to serve.
