Meal Prep

Here are a collection of some of my favorite recipes. All are nutrient-dense and taste delicious!

CHEESY PESTO CHICKEN LASAGNA STUFFED SPAGHETTI SQUASH

INGREDIENTS:

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  • 1 medium-large spaghetti squash

  • 2 cups chopped chicken, cooked

  • 1/4 cup homemade or store bought pesto

  • 1 1/2 cup cottage cheese

  • 1 egg white

  • 1/4 freshly grated parmesan cheese

  • 3 garlic gloves, minced

  • 3/4 tsp fresh parsley, chopped

  • 1/2 tsp Mrs. Dash Italian spice blend 

  • 1/2 cup chopped tomato, plus extra for topping

  •  1/2 cup mozzarella, shredded

  • fresh parsley and/or basil to garnish

DIRECTIONS:

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  1. Pre-heat oven to 400 degrees F.

  2. Slice your spaghetti squash in half lengthwise and scoop out the seeds.

  3. To prevent sticking, rub the rim of the squash's flesh with a teeny bit of olive oil, sprinkle with salt and pepper.

  4. Place inside a baking dish or atop rimmed, lined baking sheet and roast face-down for 40-60 minutes. Cooking time will depend on size.

  5. If they aren't already in one, add your cooked squash to baking dish.

  6. Toss cooked chicken with pesto sauce. Set aside.

  7. Next whisk up egg white into the cottage cheese and add freshly grated parmesan cheese, garlic, parsley, and Italian seasoning. Set aside.

  8. Line each cooked spaghetti squash with chopped tomato. Add seasoned cottage cheese mixture.

  9. Next add your pesto chicken.

  10. Top with shredded mozzarella and cover the baking dish in foil, leaving a little room at the top [like a tent!] so the mozz doesn't stick.

  11. Bake at 350 degrees F for around 35-40 minutes or until hot and bubbly.

  12. Garnish with fresh parsley and/or basil leaves and dig in!

Garlic Honey Chicken Thighs

INGREDIENTS:

  • 8 boneless skinless chicken thighs

  • 1/4 cup coconut flour

  • 1/4 cup raw organic honey

  • 4 TBSP Braggs amino acids

  • 6 garlic cloves, minced

  • 1 tsp red pepper flakes (add more if want more spicy!)

DIRECTIONS:
1. Preheat oven to 375 degrees.
2. In a bowl with tight fitting lid, put the flour.
Add chicken, in batches, and shake to coat.
Shake off excess flour and place pieces in a greased 8x8 baking dish, making sure not to lay them flat. They should have the same shape as they were in the package.
3. In a small bowl, mix the honey, Braggs, garlic and red pepper flakes.
4. Pour evenly over the chicken.
5. Cover and bake 30 minutes.
6. Uncover and bake an additional 15 minutes, basting occasionally with the sauce.
Serve with garlic broccoli.

Mashed Cauliflower

INGREDIENTS:

  • 1 head of cauliflower, cut into florets

  • 2 TBSP Primal Kitchen Foods Avocado Oil Mayo

  • 2 TBSP grated Parmesan cheese

  • 4 gloves garlic, minced

  • fresh parsley, chopped

  • pink salt and pepper, to taste

DIRECTIONS:

  1. Bring a large pot of water to a boil. Add cauliflower and cook until tender, about 8 minutes. Reserve 1/4 cup of the cooking liquid and then drain well. Transfer cauliflower to a food processor.

  2. Add mayo and reserved water, 1 tablespoon at a time, and puree until just blended. (Or you can mash with a potato masher.)

  3. Mix in Parmesan cheese, parsley and garlic. Season with salt and pepper.

BLUEBERRY COCONUT PROTEIN MUFFINS

INGREDIENTS:

  • 1 cup shredded unsweetened coconut

  • 1/3 cup coconut flour

  • 6 egg whites

  • 1/2 cup unsweetened apple sauce

  • 1 mashed banana

  • 2 scoops vanilla protein powder

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 1 tsp ground cinnamon

  • 1 1/2 tsp pumpkin pie spice

  • 1/8 tsp sea salt

  • 2 tbsp truvia

  • 1 cup blueberries

DIRECTIONS:
1. Preheat oven to 350 degrees.
2. Line muffin pan with paper liners.
3. Combine all ingredients and mix until well combined. 
4. Using a tablespoon, scoop an even amount of batter into prepared muffin pan.
5. Bake for 25 minutes or until a toothpick comes out clean.


Makes 8-12 muffins. This recipe was inspired and based on a recipe by Lauren Haas. Check out her website!

Rosemary & Lime Salmon

INGREDIENTS:

  • 1 pound wild caught salmon

  • 2 limes, thinly sliced

  • 8 sprigs fresh rosemary

  • 1 tsp Flavor God Lemon & Garlic seasoning

  • sea salt and pepper, to taste

DIRECTIONS:

  1. Preheat oven to 400 degrees.

  2. Season salmon with sea salt, pepper and Lemon & Garlic seasoning.

  3. Place lime and rosemary under and on top of the salmon.

  4. Bake for 15 minutes.