First Week Meal Prepping- Clean Eating

Monday

Sweet Potato and Ground Turkey Casserole 

Time to make: 30 minutes
Servings: 6

 

Veggies
- 3 spirlized sweet potatoes 
(although, the first time I made it I used diced potatoes 
and they worked great!)
- 1 cup of celery- diced
- 1/2 cup of peas
- 1 bell pepper- any color
- 1 can of fire roasted tomatoes 
Meat
- 1 pound of ground turkey 
- 1 1/2 cup of bone or chicken broth
Spices
- Paprika (1tsp)
- Minced Garlic (2 tsp)
- Salt and pepper (to taste)
- Oregano (1/2 tsp)
- Chili Powder (1/2 tsp)
- 2 tsp of coconut oil
Toppings
- Parmesean cheese 

In a large skillet pan...
1. Cook celery, peas, and carrots in coconut oil until soft.
2. Add meat and spics, cook until browned
3. Add bone/chicken broth, cook until simmered
4. Add sweet potatoes and cook for 10-15 minutes until soft
5. Remove from pan and top with parmesean cheese 


Inspired from https://blog.paleohacks.com/cheeseburger-casserole/

Tuesday

Creamy Tomato Basil Chicken

Time to make: 10 minutes prep/45 minutes cook
Servings: 4

20180430_190502-e1525267002821.jpg

Meat
- 2 Chicken Breasts
- 1 1/2 cup of chicken or bone broth

Veggies
- 1 tomato 
- 5 sundried tomatos 
- Fresh basil (2 tbs)

Spices
- Basil (1 tsp)
- Salt (1/2 tsp)
- Pepper (to taste)
- Red pepper flakes (appx 5 flakes)- I'm not a fan of red pepper 
flakes so I add minimal)
- 1 can of coconut milk
- Cornstarch (1/4-1/2 cup)
- Coconut oil (2 tbs)

In instantpot (see directions for oven below) 
1. Add everything except the cornstarch into the pot 
2. Cook on "meat" Setting for 45 minutes 
3. Release steam, shred chicken
4. Add cornstarch to liquid to thicken

For oven
1. Add all ingredients to a casserole dish
2. Cook at 350 for 45 minutes, or until center is cooked 
and no longer pink)
3. Shred chicken 
4. Gradually add cornstarch to dish to thicken sauce, adding
more as needed and stirring to thicken until reaching desired
consistency. 


Inspired by: https://www.mynaturalfamily.com/recipes/
clean-eating-recipes/clean-eating-chicken-recipe/?pp=1

Broccoli Side Dish

- 4 cups frozen broccoli (thawed)
- Olive oil (3 tbsp)
- Salt (1/2 tsp)20180429_153305
- Pepper (1/2 tsp)
- Turkey bacon (3 slices)
- Shredded cheese (1/4 cup) 

1. Prehead oven 350
2. Cook bacon in pan 
3. Combine all all ingredients in 
oven safe dish, except cheese
4. Cook on 350 in covered dish for 25 minutes
5. Add cheese on top and recover, allowing to melt (put in 
oven again if needed) 
6. Mix and serve

Wednesday

Hawaiian Chicken Skewers 

Time to make: 20 minutes prep/20 minutes cook
Servings: 4

Meat
- 2 chicken breasts 

For marinade
- Pineapple juice (1/2 cup)
- Soy sauce (3 tbsp)
- Brown sugar (2 tsp)
- Garlic (1 tbsp)
- Pepper (1 tsp)

* Mix ingredients of marinade in large bowl, 
allow chicken to marinade at least 1 hour) 

For skewers
- 2 large bell peppers
- Pineapple, diced into chunks or chunks from a can in own juice
- Marinaded chicken (cut into large cubes) 
- Skewers (if using wooden, be sure to soak them in water first)

1. Place ingredients onto skewers in desired order 
2. Grill skewers for 10-15 minutes on medium heat or until chicken 
is well done and no longer pink
3. If not using a grill, can cook these on stove top for 10-15 
minutes without skewers for a Hawaiian veggie bowl.

Thursday

Turkey Burgers

Time: 10 minutes prep/15 minutes cook
Servings: 4

20180429_135951

Meat
- 1 pound of ground turkey 
- 1 egg yolk

Spices
- 4 oz Pico (I use mango pico from HEB)
- Breadcrumbs (1/4 cup)
- Salt and pepper
- Paprika (1/2 tsp)
- Garlic (1 tsp)
- Cumin (1/2 tsp)
- Chili powder (just a tiny bit)

Toppings
- Guac or avocado
- Fried egg (if desired)

1. Mix all ingredients into large bowl
2. Form Patties 
3. Grill or cook in skillet on medium heat 
4. Top with avocado, guac, fried egg and/or other desired toppings 

Friday

Enchilada Soup 

Time: 10 minutes prep/8 hours cook
Servings: 8

Meat
- 4 chicken breasts
- 3 cups bone/chicken broth
- 1 cup water

Seasonings
- Cumin (2 tsp)
- Chili powder (1 tbsp)
- Salt (1/2 tsp)
- Pepper (1 tsp)
- Paprika (1 tsp)

Veggies
- 2 bell peppers
- 1 cup frozen corn (optional- I usually don't do corn, but make 
some for the boys to throw in)
- 1 can of black beans
- 1 can of fire roasted tomatoes

Toppings
- 2-3 tbsp of cilantro
- 1 avocado 
- Sour cream (optional)
- Shredded cheese (optional) 

1. Throw all ingredients other than toppings into crock pot
2. Cook on low 8 hours 
3. Shred chicken 
4. Add desired toppings

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s