Meal Prepping

December 15, 2013-Overnight Crock Pot Breakfast Casserole. 

Warning: This recipe isn't what I consider clean, but can be altered and made much better. I used limited resources (groceries). The next time I plan on making it I will include more veggies.
I highly recommend try adding halved cherry tomatoes, onions, green onions, various bell peppers, and fresh herbs for lots of flavor.  

Ingredients: Potatoes-hash browns (30 oz bag) frozen, 1 medium bag of shredded cheese, 2 bell peppers (chopped to your liking), 1 lb lean turkey breakfast sausage, 12 eggs, splash of milk, seasoning.

Spray your crock pot with non stick spray or wipe around the edges and inside with coconut or olive oil. I had already cooked the breakfast sausage before I started the casserole. Start by mixing 12 eggs, a splash of milk, and seasoning (parsley, crushed red pepper, mrs. dash original seasoning, and crushed black pepper). 

Begin layering in order (divide all ingredients in thirds): frozen potatoes (you can cook raw red potatoes to make them crispier), 1/3 of the ground breakfast sausage, 1/3 green peppers, 1/3 cheese. 

Repeat layer. Final layer: do not add cheese. The last serving of cheese is for the very top, after it has cooked. Slowly pour in the egg mixture. 

Once the eggs are mixed into the crock pot, set on low for 8 hours or high for 4 hours. I cooked mine on low for 8 hours and was able to keep it on "keep warm" setting for 2 hours before serving. 

I didn't take a picture of the cheese on top, but in order to know if it cooked completely, take a knife and stick it in, if it comes out clean, PERFECT! This recipe served roughly 7-10 people with left overs.

October 27, 2013- Chicken "fajitas", Egg Muffins, & Roasted Potatoes. 

EGG MUFFINS: Spray muffin pans. Cut up veggies (your choice) and place at the bottom. I chose spinach and tomatoes. Mix 1 egg for every hole. (6) with a splash of almond milk or your milk of choice. Season eggs. I chose parsley & black pepper. Pour evenly and bake for 20-25 minutes (or until brown on top) at 350 degrees.

 ROASTED RED POTATOES: Cut up 3-4 red potatoes, drizzle extra virgin olive oil or coconut oil, season with parsley, fresh diced garlic, pepper, and lemon pepper or lemon juice. Bake at 350 degrees for 20-30 minutes or until tender. 

 CROCK POT CHICKEN "FAJITAS": Cut up peppers. I used 2 green and 1 red. 1/2 onion, 4-5 garlic cloves-diced, 1/2 bag of baby carrots, 3 chicken breasts (sliced) seasoned with parsley, pepper. 2 cups of chicken cooking stock. Mix and cook on high for 3-4 hours. Mix occasionally.

September 29, 2013-First 5 Day Meal Prep

 I decided to meal prep for 5 days tonight. I had been thinking about it for a couple weeks now and coming up with how to prepare and sore the food properly. I decided to cook/prepare the items that take the most time. I really noticed that I need all the time I can get during the week and I'm hoping this will make it easier. I won't have to cook dinner/store the next days lunch so I can simply come home after the gym and eat dinner.

Egg Muffins-2 a morning & fruit
  • You can add any filling you want. Spinach, tomato, onion, bell peppers, sausage, turkey, veggie patty, etc. 
  • They should store in the fridge for up to 5 days. 

Shredded spinach, diced tomato. Be sure to spray the bottom.

One egg per muffin container. Mix in bowl, a little almond milk & seasoning.

Pour evenly on top of spinach & tomato. Cook at 400 degrees for 20-25 minutes. Be sure to watch for a light browning on top.

 3 Tiapia

Drizzle extra virgin olive oil, freshly minced garlic in pan. Heat up until garlic starts to brown. Add Tilapia. Season both sides with Mrs. Dash seasoning. When fish is 1-3 minutes to being done, squeeze fresh lemon juice on both sides. 

3 Turkey Burgers
  • Cook turkey burgers on each side with Mrs. Dash seasoning salt and crushed red peppers. Store in containers in fridge. If cheese is desired, add the day of serving it. Top with no bun; use lettuce, tomato, bell peppers for garnish. 
 3 Chicken breasts-divided in half

Drizzle extra virgin olive oil/coconut oil on the bottom of the pan, add fresh minced garlic. Place sliced (halved) chicken breasts in pan. Sprinkle Mrs. Dash seasoning, crushed red peppers, top with fresh sliced lemons. Cook at 350 degrees until cooked around 30 minutes. (Cut chicken to check).
1 cup of quinoa
Add 1/2 cup chicken broth and 1/2 cup water and 1 cup of quinoa. (Split in half to have for a 2 separate meals).

Roasted Red Potatoes

3-5 red potatoes. Drizzled with extra virgin olive oil, seasoned with parsley and crushed red peppers. Put in oven at 375 degrees for 30-45 minutes. Check by poking with a fork. 

1 cup of brown rice
  • Follow directions on box, split into two servings for two seperate meals.  

Here is the finished product! I'm tired! I know this will all be worth it this week. My veggies and salad stuff will be made the night before. I'm excited to feel prepared and on point this week! Please post questions or comments. Obviously with each new week I'll have better ideas, recipes, and a more timely schedule. 

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