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!

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.

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.

Lemon Seasoned Chicken, Green Beans and Red Potatoes

Slow cooker all-in-one meals are a saving grace in my house. When life gets hectic and meal prep seems overwhelming, refer back to these easy nutritious and clean recipes. Savory, tender chicken, crispy green beans and baby red potatoes seasoned with fresh lemon, olive oil and spices are the complete trifecta in a meal. Nom nom.

INGREDIENTS:

  • 1.5- 2lbs Boneless Skinless Chicken Breasts
  • ½ lb. fresh green beans, trimmed (about 2.5 cups)
  • 1.25 lb. diced red potatoes (about 4 cups)
  • ⅓ cup FRESH lemon juice
  • ¼ cup olive oil
  • 1 tsp. dried oregano
  • 1 tsp. salt
  • 1 tps. Lemon & Garlic FlavorGod seasoning
  • ¼ tsp. pepper
  • ¼ tsp. onion powder
  • 2 garlic cloves, minced

DIRECTIONS:

  1. Place the chicken in the center of a 6-quart slow cooker. Next add the green beans on one side and mound the red potatoes high off to the other side.
  2. In a medium-sized bowl, whisk together the lemon juice, olive oil, Lemon & Garlic FlavorGod, oregano, salt, pepper, onion powder and garlic cloves.
  3. Pour this mixture evenly over the chicken, green beans and potatoes.
  4. Cover and cook on HIGH for 4 hours, without opening the lid during the cooking time. Seriously, no peaking!

Mango-licious Tilapia

Tilapia is a flaky, lean white fish that is known for its wide variety of associated health benefits including its ability to help reduce weight, boost overall metabolism, strength your immune system and speed up repair and growth throughout the body. It is also high in protein and low in calories and fat, making it the perfect protein for dinner.

With health benefits like those, clean eating enthusiasts use tilapia as a go-to protein throughout the week. It can be flavored a million ways to satisfy your palette. 

Meal prepping can be a long and tedious process. Therefore, I try my best to keep the recipes simple, quick and most importantly delicious. Oven-baked tilapia topped with fresh, citrusy mango salsa is a light and satisfying dish. 

And luckily, this mango salsa only has five ingredients. Easy, peasy!

5-Ingredient Mango Salsa

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  • 2 ripe mangoes, peeled, pitted and diced (about 3 cups)
  • 1 small red onion, peeled and diced
  • 1-2 jalapenos, seeded and diced
  • 1/2 cup chopped fresh cilantro, loosely packed
  • juice of two limes

Mix all ingredients in a small bowl. For the best flavor, allow to refrigerate for a few hours.

DIRECTIONS:

  1. Preheat the oven to 425°F.
  2. Place the tilapia in a foil lined 13x9-in. baking dish. Squeeze lime juice over the fish. Sprinkle with pepper, FlavorGod Lemon & Garlic seasoning, and a pinch of sea salt. 
  3. Bake, uncovered, for 10-15 minutes or until fish flakes easily with a fork. 
  4. Allow to cool.
  5. Serve with the mango on top.