Meal Prep for the Fam
Updated: 4/8/21
This is not something I ever thought I would be doing: spending almost an entire day making lists, food shopping, then cooking multiple dishes only to stick them in the fridge. BUT…it seemed to check all the boxes for what I want to accomplish.
When I update I’ll put the latest week here at the top and shift the previous week down.
Week 5
NEW- Thai Chicken Curry
I used this recipe by Anna Stockwell at Epicurious and didn’t change a thing. I have a STORY about this recipe. OH NO! I feel like one of THOSE food bloggers.
Long Story Short - I was a personal assistant in Beverly Hills and my boss used to get groceries delivered to the house all the time. Instacart rang the doorbell, I’d take the groceries and put them away. One day this happened, I took the delivery and started putting it away when my boss came in and asked “what the f*** is that?” I told her it was delivered by Instacart. She said she was waiting on an order, but not the stuff that showed up. I called Instacart and they acknowledged the mix-up. They also said we got to KEEP the groceries, and my boss told me to take them home with me. Looking at the stuff, they were clearly making a recipe. There were also a bunch of cool samples in there and, WTF, why didn’t we normally get those? It was all organic chicken, coconut milk, sugar snap peas, green curry paste, red peppers, limes, etc. I googled the items and found this recipe. That night I made it and OMG….it became a favorite. Otherwise, I may never have tried this recipe.
virgin coconut oil
green curry paste
grated ginger
Lime juice and zest
onion cut into strips
kosher salt
red bell pepper cut into strips
chicken broth
cooked chicken
sugar snap peas, trimmed
can of coconut milk
basil leaves (I used basil in a tube)
Start by heating oil in a pan. Add the green curry paste, lime zest and ginger and cook for 1 minute. Add onions and salt and cook till soft. Then add red peppers and chicken stock and bring to a boil. Lower to simmer, and then add the chicken, sugar snap peas, and coconut milk until warmed through. Stir in basil and lime juice at the end.
Serve with: I served this with a lime wedge, cilantro rice, salad, and attempted to make a veggie sushi roll. You could also do rice noodles, but I don’t know how to make those. If you have info write it in the comments!
Beef and Broccoli
See week 4 for the recipe. I didn’t change anything about this either. I think leaving the broccoli in bigger pieces keeps it from getting wilty. TIP: I try to remember that all this food will be reheated so I cook a lot of things al dente. Leave a little crunch on the veggies so they can survive the microwave.
Serve with: I served this with green beans (sauté beans in oil and soy sauce until done, sprinkle sesame seeds on top), and fried rice. I had leftover eggs and veggies so I "fried” up some rice in my wok. This worked out better because my rice got overdone and sticky. Gotta be able to improvise! Brown rice just doesn’t do well in an Instant Pot. I love all kinds of rice because it’s filling, cheap, and so easy to portion out! TIP: I use a 1/2 c measuring cup to scoop and portion it out. Rub a little oil on the cup to keep it from sticking.
Salad with Lime Chicken
Nothing really special about the salad. I tried to use things that were all Noom approved (full of flavor and water, not calories). The meals felt very “heavy” last week, plus, the weather is getting warmer, so we were ready for salads. I made 10 salads at one time (for four people). TIP: The key to keeping a salad fresh and crisp is to leave off the dressing until you’re ready to eat it. It will stay fresh and crisp longer. The cherry tomatoes also keep it from getting soggy from tomato goo. Also using a crunchier lettuce like Romaine seems to hold up better in my opinion.
Here’s what’s in it:
Greens: Romaine lettuce, spring mix, and cilantro
Veggies: carrots, radishes, mushrooms, cherry tomatoes, cucumbers
Toppings: Pepitas, shredded cheese, grapes
Protein: Baked lime chicken
I used the same chicken in the Thai Curry dish. I placed boneless skinless chicken breasts in a casserole dish with salt, pepper, and lime wedges. Bake at 350 until juices are clear.
NOTES
Here are a couple of changes we made this week: We started Noom. I’m skeptical of these types of systems, but we’re giving it a try. I’m thinking of it as a RESET to remind us how to eat after using food as a crutch in lockdown for a whole year.
Containers: The containers I bought are LARGE! I think my portions were too big. (May or may not have gained weight…oops). I decided to use my largest containers for salads. I also have containers divided into two sections. I was putting the entrée in the large section, and sides in the small section. Flip that! TIP: The entrée goes in the small section, the large section is for VEGGIES. TIP: I can’t tell you how much easier it has been to eat veggies with meal prep. Let’s face it. Vegetables can be delicious, but it takes effort. Right now I only have to make the effort one day a week, and the rest of the week I have healthy/balanced meals full of pre washed, chopped, and prepared veggies.
Salads - I added salad (as I mentioned) because the other dishes were heavy and we wanted to mix it up. Also….it’s getting hot and humid outside, and we want more refreshing foods.
Week 4
NEW - Roast Chicken with potatoes, carrots, and onions
I make this a lot! Don’t be afraid to cook a whole chicken, especially with my tip. It’s basically cheating.
Whole chicken (remove the giblets packet)
Chopped onions, carrots, and potatoes
Lemon wedges
Seasoning - This is totally up to you. I use:
Salt, pepper, garlic powder, paprika, thyme, oregano…whatever I have
Preheat over to 350. Use a large baking/casserole dish. TIP: Open a TURKEY OVEN BAG. (These are AMAZING! You don’t have to worry about uneven cooking or your bird being raw inside.) Sit the open bag into your dish. Line the bottom of the bag/dish with veggies. Place chicken on top of veggies. Coat in seasoning mix. Put lemon and onion wedges in the chicken cavity. Close the bag and cut 3 small slits in the top (just like a lean cuisine…lol). Place the whole thing in the oven. Check it after 45 min-1 hour. It’s done when the juices run clear (not pink or red).
Serve with: Side of roasted Brussel sprouts
NEW - Beef and Broccoli
I used this recipe by Kelly Senyei of Just a Taste.
Flank Steak
Cornstarch
Sliced onions
Fresh Broccoli cut into florets
Sauce: Cornstarch, soy sauce, ginger, garlic, and brown sugar.
Mix cornstarch and water in a large bowl. Slice beef, put it in the bowl, and toss in cornstarch mixture. (This is the best tip I learned from her!!! It thickens the sauce immediately. Saute beef in Wok, then remove from pan. In oil, cook onions and broccoli, add sauce, cook a few minutes until al dente. Add beef. Simmer a few minutes.
Serve with: Cilantro rice
NEW - Pork Chili Verde
This is my fiancé’s recipe from his dad. He’s changed it over time, but this is the simplest version.
Pork of your choice (roast, tenderloin, chops) cut into chunks
Chopped onions, potatoes, and carrots
Jar of salsa Verde of your choice. Our favorite is Herdez.
Fresh Cilantro
Jalapeño for a kick
Put pork, onions, potatoes, and carrots into Pressure Cooker. Pour the entire jar of salsa on top. Cook for 25 minutes on High Pressure, then natural release for 15 minutes. Stir in the fresh cilantro (or spinach) at the end. Note: If you’re not using a pressure cooker, you will need to add broth or water. TIP: This is a great recipe to experiment with different vegetables. You can load it with greens at the end too. TIP: You can do this recipe with any salsa you like! Try it with your favorite.
Serve with: Rice, hot sauce, black or refried beans, on nachos or as a taco.
NOTES:
My mom and brother took this week off so I just had to cook for two. This is why I was able to pull out some new recipes. TIP: Don’t overwhelm yourself! Make your tried-and-true dishes and maybe one new recipe a week.
TIP: Make chicken broth with your leftover chicken bones! It’s a great way to use up all parts of the chicken and it’s delicious and healthy. I never quite got into the fad of drinking bone broth, but I like to add it to recipes for extra nutrients and flavor. Here’s what we do: Put chicken bones, skin, any leftover parts in the Pressure Cooker. Add an onion, celery, carrots, garlic, (clean the fridge out, I’ve also used ginger, cilantro, peppers, etc.). Add a bay leaf and herbs and seasonings, fresh or dry. Cook on high pressure for 45 minutes. Check the stock. If it’s still pale cook it on High pressure for another 45 minutes. We usually do this twice to get a darker broth. Strain and jar the broth. Store it in the fridge or freezer.
Week 3
No new recipes
Notes: I didn’t make any new recipes this week! We’re still not sick of the stuff I’ve been making, but next week we’ll try something new for sure. (I’m getting requests for more shrimp.)
TIP: I used some of the leftover ingredients to make 2 more meals - salads with chicken. Two extra meals with no extra groceries! Why waste anything? That’s been one of the more fun things to do with meal prepping. After I’ve cooked and assembled everything, figuring out what to do with any leftover ingredients. I can usually squeeze out an extra lunch or two.
We still had food leftover from last week! I like to eat all the meals within 4-5 days, depending on what it is. By the weekend we should be running out of meals, but this time there was a lot leftover that had to get thrown out, so I scaled back a little bit. Some meals are freezable, others wouldn’t thaw well. TIP: If you’re not going to finish your meals in 4-5 days, freeze then. It’s better to do that right away rather than wait a few days and then freeze it.
Week 2
No Cooking Required
Vegan Hummus Wraps
Wheat Tortilla
Hummus
Mushrooms
Cilantro
Spinach
Heat up tortilla so it’s pliable. Spread 1 Tbsp. hummus on the tortilla, sprinkle on chopped mushroom and cilantro, add a small bunch of fresh spinach and roll up. Refrigerate before cutting.
Serve with: Rice Krispies Treat, cutie, hard-boiled egg
Spicy Tuna Poke Bowls
see week 1 for recipe
The recipe for Cilantro rice is also below
Snack
Rice Krispy Treat
Cutie
Hard-Boiled egg
Pepperonis
Put one of each in a sandwich bag for a quick snack.
Instant Pot
Spicy Buffalo Chicken
see week 1 for recipe
This is a favorite for us!
Barbacoa
Beef (chuck roast)
Can of Green chilis
Beef stock
Onion
Cumin and other dry seasonings
Coat meat in dry rub and sear in the bottom of Instant Pot. Add in chilis, onion, and stock. Set to 45 minutes high pressure, with 15 min natural release. Shred the meat and remove any fat.
Serve with: Rice, Baked potato, corn, mashed potatoes, or greens
Stove/Oven
Sloppy Josephs
This is a more nutritious version of a Sloppy Joe (one of my favorites still). Also my brother’s first name is Joseph, so he gets a kick out of it.
1 lb ground turkey
1 cup dry lentils
1 can Manwich or sloppy joe sauce
(bonus points if you make your own)
diced peppers and onions
Water
Let lentils soak in water. Cook turkey meat in a large pot with onions and peppers. Rinse and drain lentils, then add to the pot. Add Manwich to the pot with 2 cups water. Bring to a bowl with a lid on, then drop to low and let simmer. It should keep getting thicker and thicker. TIP: Lentils and meat don’t have much flavor on their own, but they absorb flavor while they cook. Because you’re cooking the dry lentils in sauce, they will absorb all the flavor. Add additional salt and seasonings to your taste.
Serve with: Whole wheat bread, pickle, mustard
Pizza Quesadilla
2 wheat tortillas
Pepperonis
Sausage
mushrooms
Shredded cheese
Marinara sauce in cups
This was all made with things I had leftover from other meals except the sauce. Lay a tortilla into a frying pan or griddle. Sprinkle on some cheese (just enough to make it act as glue), add toppings, a little bit more cheese, then add the second tortilla on top. When the cheese is melty, flip it over and toast the other side. Let cool, cut with a pizza cutter.
Serve with: a cup of marinara and RK Treat
Breakfast quesadilla
See week 1 below for the recipe.
I added a side of salsa this time (which was a hit).
Protein Pancakes
Protein pancake mix
Chocolate chips
Oats
Water
Vanilla extract
Salt and Cinnamon
Mix everything except chocolate chips in a bowl to desired taste and consistency. Let sit (batter will thicken, you may need to add more water as it gets absorbed. It looks best to me if you drop a few chocolate chips on the frying pan or griddle, then quickly cover those with a scoop of pancake mix. When you flip the pancake it looks a lot like a chocolate chip cookie.
Serve with: Sausage, Bacon, Ham, Fruit
Cilantro Rice
Dry rice of your choice (I used brown basmati rice)
Fresh cilantro
Beef broth
Making rice properly is important. If it’s gross, no one will eat it. I make it in the pressure cooker or stovetop, depending on what is available. Brown rice isn’t recommended in the pressure cooker. I’m not sure why, but it turns to mush. TIP: Rinse and soak your dry rice up to 30 min. Add water or broth (or a mixture of both) to the pot, bring to boil, add rinsed and drained rice. Bring back to a boil with the lid on, then drop to low heat and let simmer until done. After the rice is cooked, mix in fresh chopped cilantro. That’s much tastier than plain rice! Only a few added calories.
Notes for Week 2
Cam didn’t eat the fruit, cheese, nuts, and some of the veggies, so I decided to hide these things inside quesadillas and wraps.
TIP: You’re going to have to replace containers along the way. Factor that into your budget. Although they’re reusable, some will always get lost, torn up, or just gross after a while.
I tried to make sure I bought enough to make 8 servings of each dish. This gives each person 2 of each meal. That’s not so much you get sick of it, but makes less work for me when I can make a larger batch.
Need another way to add fruit without too much sugar. Yogurt parfait maybe?
Week 1
No Cooking required
Spicy Tuna Poke Bowl Copycat
Canned or packaged tuna
Mayo
Sesame Oil
Soy Sauce
Sriracha
Lemon juice
Rice wine vinegar
Serve with: Soy Sauce, Sliced cucumber, Rice, Lettuce cups, Avocado, Sesame seeds, Nori
Pressure Cooker
Spicy Chicken
Chicken Breasts
Frank’s red hot
Butter
Honey
Splash of water
Paprika and salt
Add all the ingredients to the pressure cooker. Cook on high pressure for 30 minutes, natural release for as long as you need. Shred the chicken. It will look like a lot of liquid until the chicken is shredded up.
Serve with: Rice, Roasted Carrots and Brussel Sprouts
Can also use in a Buffalo wrap or quesadilla with ranch, cheddar cheese, celery, lettuce or spinach.
Stove
Shrimp Fajitas
Ready to eat shrimp
Sliced peppers (red, green and yellow)
Onion
Fajita seasoning
Cook in a large pan or wok on the stove. Cook peppers and onions till desired softness, add shrimp, and seasoning. Add water if needed. Let cook and thicken.
Serve with: Brown Rice, Black Beans, Corn, Salsa, Hot Sauce, lemon or lime wedge
Breakfast Quesadilla
Eggs
Meat and fillings (anything you like in an omelet)
Cheese
Wheat Tortilla
Over medium heat in greased pan, crack 2 eggs, rough scramble, sprinkle on toppings, salt. TIP: Take one tortilla and press onto the top of the eggs so the runny part sticks. Let cook till the eggs lift off the pan, flip and toast tortilla. Add cheese and second Tortilla. Flip again and toast other tortilla. Let cool and cut with pizza cutter. Can be stored in sandwich bag.
Serve with: Grape Tomatoes, Fruit, Salsa, Hot Sauce
Rough Omelette
2 eggs
Omelet toppings (mushrooms and sausage)
Cheese
I call it a rough omelet because I don’t whisk the eggs with milk, I just crack them onto the pan or griddle and break the yolk. Add salt and toppings on top of eggs. Add cheese. Wait until the bottom will lift off the pan and fold over the omelet in half. Let it cool and cut into wedges.
Serve with: Grape tomatoes, fruit and berries
Roasted Brussels and Carrots
I first had these at a friend’s birthday party. They were more popular than the cake!
Fresh Brussel Sprouts
Chopped carrots
salt, pepper, olive oil
Balsamic vinegar
Preheat oven to 400 degrees. Cut Brussel sprouts and carrots and place on a sheet pan. (I throw away the stalk) Add salt, pepper, olive oil, balsamic vinegar. Toss and spread out on the pan. How long you bake them depends on how crispy you like your Brussels. Stir them once.
Notes from Week 1:
Pinwheels - need suggestions on how to keep them in shape and looking full
Apples turn brown, need apple cutter
Too much plain rice, need to mix it up. Add cilantro, broth, etc.
My boiled eggs were awful…need help with those. My mom contributes a dozen eggs from her chickens each week! :)
Need sheet pan, muffin pan
Why Meal Prep?
Save Money
I can’t believe how much food I’m able to make. The ingredients seem to last forever when you’re making things (almost) from scratch. So far it’s only costing about $20 per person for the week. I’ve invested in a few places to make things easier. Containers are .50-$1 each, and I’ll have to keep replacing them. Condiment cups and ziplock bags can be found at the Dollar Tree. I bought a griddle and we already had a pressure cooker (which we use all the time). I need a few more sheet pans and odd gadgets, but I’m getting along fine.
Portions
I’m not making this about losing weight or shrinking our bodies, but I think we’ve all forgotten what a serving size is supposed to look like these days. We’ve been sitting at home for a year eating our anxiety and fear, and I just want to feel better and have more energy. The meals are portioned out, and mentally it does help us not to overeat or reach for seconds.
This is especially helpful for my brother Cam. He’s 15 and has Down Syndrome. The portioned meals give him a sense of, “that’s all, I’m done.” since he doesn’t get that full feeling sensation in his brain.
Carbs and Sugar!
Our favorite! We’re not cutting out all carbs and sugar, but replacing junk and fast food with whole grains and no refined sugar. (There’s a few sweet treats like chocolate chips and marshmallows, but those are used sparingly.) Of course, we still eat out a few meals a week, but we’re going in the right direction for nutrition.
Another motivation for cutting down on sugar is also my brother. He’s a teenager so sugar is already bad for his skin, but he also has a condition called HS. We’re hoping that cutting down his sugar will help get control over his skin conditions, which play a big part in how independent he’ll be able to be when he’s older.
Save Time
Right now it’s taking me nearly a whole day to meal prep for the week for four people, but I’m confident I can get better at this. Right now, I’m not rushing, I’m taking my time and experimenting, but ultimately I’d like to get it down to a few hours. During the week it saves us a lot of time cooking, but CLEANING! wow, how many times a day were we cleaning the kitchen since we’re always cooking and eating? Now I can do one big cook and clean and have ready-made food all week. This is great for me (someone who gets distracted by everything). Oh, look, a bird!
The Food! The Recipes! The Photos!
I’m no chef or food photographer, so let’s hope my skills improve each week! There’s a ton of room for improvement.
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