meal prepping

#105-3 Days of Meal Prep with Sauteed Zucchini, Broccoli and Shrimp in Basil Pesto and more

Grocery List:

  • 1lb of Grass Fed Ground Beef
  • 1lb of Shrimp, Cooked or Raw
  • 2 tbsp of Grass fed Full Fat Butter, like Kerrygold
  • 1/2c of Grated Parmesan Cheese
  • 10oz Cece’s Veggie Noodle – Zucchini
  • 10oz HEB or Cece’s Sweet Potato Noodle
  • 8oz Organic White Button Mushrooms, sliced
  • 1 large head of Broccoli
  • 1 bundle of Asparagus
  • 8-10 or more large Fresh Basil Leaves
  • 2 garlic cloves
  • 1/4c Walnuts or Pine Nuts
  • 1/4c Avocado Oil
  • Pink Himalayan Salt
  • Ground Pepper
  • Garlic Granules
  • Onion Flakes
Saute in olive oil spray
Chop and coated broccoli in a little Avocado oil, salt & pepper.
Set temp to 390
Cook for 5 minutes, Shake, and cook for another 5 minutes
Add Broccoli to Zucchini and mix.
I’m bummed that I didn’t get a picture of the Air Fried Shrimp!
I coated raw shrimp in a little avocado oil, salt pepper and Parmesan cheese.
Set the temp to 390 and cooked for 13 minutes
Then add it to the veggie mix.
Add about 1/4 cup of your Basil Pesto into the veggies and mix thoroughly.
So good!
Cook your beef thoroughly then drain.
Melt 1 tbsp (or more!) of butter then add the sweet potato noodles and sliced mushrooms. Saute until soften but not mushy, about 5 min.
Air fry chopped asparagus to a temp set for 390 for 6 minutes, then shake and cook for another 6 minutes.
Add asparagus to the sweet potato and mushroom and mix.
Add the ground beef and mix!
Season with pink salt, pepper, onion flakes and garlic granules to taste.
Voila!

You may add yummy fats to these meals by adding some avocado slices or a sprinkle of sunflower, pumpkin or flax seeds.

This will yield 2 large or 3 small shrimp noodle servings and 3 large or 4 small beef noodle servings

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

#104- 3 Days of Food Prep with Basil Pesto Pasta, Turkey Meatballs, and Lemon Pepper Chicken

Grocery List

  • 1lb of Ground Turkey
  • 1lb of Chicken Thighs or Breast
  • 1 Egg
  • 1tbsp Full Fat Grass Fed Butter
  • 1/4c Almond Milk (or your favorite milk alternative or full fat whole milk)
  • 1 Package of Taste Republic Fusilli
  • 3 Large Sweet Potatoes
  • 1 lb of Raw Baby Spinach
  • 1 Large package of Fresh Basil
  • 8oz White Button Mushrooms (or your preference of shrooms)
  • 1 Lemon
  • 3 Garlic Cloves
  • 1 Bundle of Scallions
  • 1/4c Pine Nuts or Walnuts/Pecans
  • 1/2c Grated Parmesan
  • 1/2c Italian Panko
  • 1tbsp of Tomato Paste
  • 2tsp Dried Oregano
  • 3tbsp of Lemon Pepper
  • 2tsp of Dried Basil
  • 1tsp Garlic Granules
  • Pink Himalayan Salt
  • Ground Pepper
  • Avocado Oil
You can find this in the refrigerated section at Natural Grocers of about $4.45
This only takes about 5min to cook!
It’s the BEST Gluten-Free Noodle out there yet!

Sweet Potato Mash

  • Place peel and cubed potatoes in a large pot, cover with water and bring to a boil.
  • Reduce heat to med-low and simmer until tender, about 20min
  • Drain and return to pot
  • Combine 1-1/2 tbsp of butter and 1 tbsp of Avocado Oil in a small skillet over med heat and cook until brown and fragrant, about 3min. Remove from heat.
  • Add 1/4c of Almond Milk, 1/2tsp of Pink Salt and Pepper to potatoes and mash
  • Drizzle with butter mixture and give it a gentle stir

More “3 days of Meals Prepped” to come weekly!

#103 – 3 Days of Meal Prep with Salmon Patties and Meatballs

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Grocery list:

  • Bundle of Collard Greens, washed and chopped
  • White Button Mushrooms
  • Yellow Onion
  • 3 – 6oz cans of de-boned salmon
  • 2 lbs of Ground Grass-Fed Beef
  • 1 Egg
  • 1 Package of Taste Republic Fettuccine or Linguini
  • 1 can of 28oz Tomato Sauce
  • 1 tbsp of Tomato Paste
  • Worcestershire Sauce
  • Coconut Aminos or reduced sodium soy sauce
  • Apple Cider Vinegar
  • 1/2 cup GF Italian Panko
  • Pink Himalayan Salt
  • Ground Black Pepper
  • Avocado Oil

Add Yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of sunflower, pumpkin or flax seeds.

In a medium pot, heat avocado oil (or full fat grass fed butter) over medium heat. Add onion and saute until clear.
Pre-heat oven to 350
Mix Beef with:
1/2 of the cooked onion
3 tbsp of Worcestershire sauce
2 tbsp of coconut aminos
2 tbsp of apple cider viegar
Salt & Pepper
Roll then bake on a greased pan for about 15 min

Meanwhile, add tomato sauce and paste to the onion pot and simmer while meatballs are baking. When done, place them into the sauce and simmer some more. The longer the better!

This will yield a lot of pasta and meatball servings! Depending on who’s eating, this may yield more than 3 days of lunch and/or dinner!

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

GF and DF Butternut Squash Lasagna

Ingredients:

  • 1lb of Hot Italian Sausage (I love Mulay’s Brand Sausage)
  • 1 large, long butternut squash
  • 1 small red onion, chopped
  • 3 garlic cloves,
  • 5 large Basil leaves (or less, I love Basil)
  • 1 jar/can of no sugar added pizza or spaghetti sauce like Cucina Antica or Muir Glen
  • 1 to 2 cups of dairy free Mozzarella cheese (My fav is Follow Your Heart Brand)
  • Red Pepper Flakes if you want to add a little heat

Directions:

  • Preheat oven to 400 degrees F
  • Cook sausage with chopped onions and garlic
  • Meanwhile, multi-task by slicing the butternut squash. Cut the bulbous part off and save for another dish if you like. It’s just difficult to slice up. Use a mandolin or carefully slice the squash longways, about 4in long.
  • Coat an 8×10 baking dish with a cooking spray. Begin prepping the dish by adding the first layer of sauce then the squash then the sausage. Repeat, ending with squash then sauce then cheese.
  • Bake for 30min then top with cheese and bake for another 10 to 15min or until brown and bubbly. Allow it to sit and cool for about 30min before cutting into it. I like my cheese extra crisp so I’ll bake a while longer.

This makes about 8 servings.