Meal Prep: For a WHOLE Week!

I have learned something that makes meal prepping way easier (and more affordable): FRIENDS! Find a friend or two who wants to eat healthy (think of it as an accountability partner) and team up with them to meal prep. Plus, if you split the bill it will really make your money go a long way and add some variety into your meals for the week. If you can’t find anyone to meal prep with, don’t worry – you can still do it! Just don’t buy as much and keep in mind you’ll probably be eating the same thing over and over.

The people have spoken, and the meal prep blogging is back in full swing. I upgraded my personal laptop, so I’m hoping the new technology is finally going to push be back to my desire to blog! Anyways, let’s get to it!

Okay, so like I mentioned, I teamed up with two of my friends. I already had a pretty good idea of what I wanted to cook for the week, thanks to some Pinterest recipes I’ve tried in the past. I wrote down all the ingredients to the recipes and crossed off what I already had in my house.

PS – We got all the groceries from Aldi for a total of $45. The only thing we had to get elsewhere was the buffalo sauce. Okay here we go:

Grocery List:

Vegetables

  1. Cauliflower (2 heads)
  2. Celery (1 bundle)
  3. Carrots (1 bag, large carrots)
  4. Tomatoes (fruit too, I know) – about 6 of them
  5. Avocado (just 3)
  6. Green Onion (1 bundle)
  7. Zucchini (6)
  8. Onions (bag)
  9. Green Peppers (6)
  10. Spinach (1 bag) (I already had this in my fridge!)

Meat:

  1. Ground Chicken (2 pounds)
  2. Ground Turkey (2 pounds)
  3. Chicken Tenderloins (4 pounds)

Other:

  1. Buffalo Sauce (I prefer Sweet Baby Ray’s)
  2. Sea Salt
  3. Onion Powder
  4. Red Pepper Flakes
  5. Tomato Paste
  6. Eggs – 2 dozen
  7. Black Beans
  8. Coconut Flour (I already had this in my kitchen)
  9. Garlic Salsa – 1 can (I already had this)
  10. Taco Seasoning (I make my own)

Meals:

Egg Muffins – For Breakfast!

Ingredients:

  • Eggs. Lots of Eggs. 1 egg per every 2 muffins, so depending on how many muffins you want to make, that is how many eggs you’ll need. I like to have 2 a day for breakfast.
  • Spinach, chopped
  • Onion, chopped
  • Tomatoes, chopped
  • Optional: mushrooms, chopped
  • Optional: ham, bacon, etc.

If you want the full recipe for these, I wrote another blog about them that takes you step by step. It’s super easy and you can check it out here:  Egg Muffins Recipe

Buffalo Chicken Meatballs w/ Roasted Cauliflower

This has seriously become one of my favorite meals, hands down! I found the recipe on Pinterest, which I will link at the bottom of this section – to give credit where credit is due. However, if you don’t want to navigate away, I’ll tell you how I did it! I don’t always like to use recipes 100% but more as a guide line. I enjoy putting my own spin on things.

Ingredients:

**Typical recipe calls for the below measurements. I multiplied everything by two so I could make twice as much since there were three of us.

  • Ground Chicken – 1 pound
  • 1 Egg
  • Celery – one stalk
  • Green Onion – two sprigs
  • 1 Tablespoon Mayo (I did not use this)
  • 1 Tablespoon Coconut Flour
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 tsp Sea Salt
  • 1 tsp Black Pepper
  • 1 cup Buffalo Sauce

The simplicity of it all – put everything except buffalo sauce in a bowl together (make sure you chop the celery and onions very finely) and mix it with your hands! Then roll into meatballs. I coat my pan with coconut oil spray, which helps the flavor. Then bake them at 400 degrees for about 20 minutes or until they look done.

After the meatballs get out of the oven, put them in a sauce pan and coat them with the buffalo sauce. You only need it on the burner for a couple of minutes so it soaks into the meatballs. If you’re prepping this ahead of time I would recommending pouring some extra sauce over your portions so they aren’t dry when you go to re-heat them.

Spinach Turkey Meatballs over Zucchini Noodles & Pasta Sauce

Here’s another easy one! Meatball are so easy to make! Want to know what’s in these? Remember to double recipe if you want more! We doubled this recipe. Here we go:

Meatball Ingredients:

  • I lb. ground turkey
  • 1/4 small onion – chopped
  • 1 cup chopped spinach
  • 1 egg
  • 1/2 tsp red pepper flakes
  • 1.5 tsp onion powder
  • 1.4 tsp garlic powder
  • 1 tsp oregano
  • 1/2 tsp basil
  • 1 tsp Italian seasoning
  • Dash of sea salt & pepper

Mix all the ingredients together in a bowl, roll into meatballs, and pop them in that 400 degree oven for 20 minutes! Don’t forget to coat the pan with coconut oil!

Zucchini Noodles:

I have a Vagetti to spiral my zucchini, but there are so many tools out there today that you can use. My recommendation is to wash your zucchini, spiral it, and then lay on on paper towels to soak up the moisture. Fun fact: I didn’t cook the noodles at all. This is a meal prep and zoodles cook REALLY fast, so when you re-heat later in the week for 2 minutes, the noodles will be perfect.

The Sauce:

So here’s where you get to be creative, lazy, or find another recipe. I really love cooking from scratch, or starting with a base and putting my own twist on it. For the sauce I used tomato paste from a can and then added in some chopped veggies from the other recipes: mushrooms, onions, peppers. Then I seasoned to taste…. garlic powder, onion powder, minced garlic, Italian seasoning, oregano, etc.

If it isn’t a given, when you’re done…package it up! Zoodles, meatballs, then top it with sauce. For an added kick, add parmesan cheese if you have any hiding in your fridge.

Stuffed Peppers w/ Shredded Chicken & Black Beans

I saved the easiest recipe for last!! Who doesn’t love a good crock pot meal? For this recipe I poured some garlic salsa in the bottom of my crock pot enough to cover the bottom of the crock pot. Then I covered the chicken with taco seasoning. You can use a store bought packet or make your own. I made my own, since most of the ingredients are already in my cabinet. I let it cook for about 2 hours and then shredded the chicken. If you have a kitchen aid you can just toss it in there and turn it on and viola!

Once the chicken is shredded, stuff the pepper and pop it in the oven at 350 degrees for 10-30 minutes, depending on how crispy you want your pepper. If you like the crunch, less time is better. We also topped ours with black beans, tomatoes, and cheese.