Week 3 June Meal Prep

HAPPY MONDAY YOU FINE HUMAN BEING! Yes, I am actually this excited you are here, reading this because 1) I always love when I get to share healthy positive nutrition messages to people and 2) It's my birthday , yeaaa buddy!

Do you like your birthday? I Hope So! It's proof you are doing okay and that you made it another lap around that big ol sunshine that I (and maybe you?) absolutely love! At least thats how I feel about it.

But enough about my birthday shenanigans I want to show you the recipes I prepped for meals this week. Since I work with Gatheredtable to provide meal plans, I also have a meal plan delivered to my inbox every week!

I don't follow it perfectly, I follow it more as a guide to help me chose which recipes I want to meal prep and it has saved me a ton of time and it's really kept me from the inevitable boredom that happens when you've been meal prepping for a while!

On the other hand, if you are new to meal prep and you have no idea where to start this is another reason I love these plans because they pick the recipes and make a grocery list for you! This saved me a ton of time and true story, I printed out the lists and of course I forgot them.But I had the app and my grocery list was exactly what I printed out!

So weekly recipes, customizable grocery list, and an app--I love it! So here are the recipes for Week 3 June Meal Prep!!!!

Blueberry Banana Pancakes

from http://chelseadishes.com/ (My adaptation: 3 eggs instead of 4)

What I loved most about these pancakes was their texture and ease of prep! I mashed the bananas with a fork and that was the hardest part. Really everything else was so easy and I could have easily doubled the recipe to make even more. These would be great to freeze and save for later.

Ingredients:

• 2 ripe banana

• 3 eggs

• 1 teaspoon vanilla extract

• 1 teaspoon cinnamon

• 1/4 teaspoon baking powder

• 1/2 cup frozen wild blueberries thawed

Directions

Prep: 1. Mash banana well until creamy. 2. Defrost blueberries. Make: 1. Whisk together banana, eggs, vanilla, cinnamon and baking powder.

Cook on medium high heat.

Strawberry Almond Chia Pudding

I love playing around with chia seeds. They are so unique the way the gel up when soaked in liquid and do we need to talk about how rich in fiber and omega-3 fats they are? Omega-3s are anti-inflammatory fatty acids which we need more of because we (as a society) get so much omega-6 with is pro-inflammatory. That's why you'll see lots of chia seeds and other omega-3 rick foods in the meal plans!

Can't share this recipe. Sorry!

Quinoa Egg Cups w Spinach & Mushrooms

from chealseadishes.com

(Except I forgot the quinoa, whoops!)

Egg cups are such an easy grab n go protein-rich snack. For ,my non-meat eaters out there, you'll like this one! What I liked about this recipe was it reminded me of mushrooms! I always forget about mushrooms which is kind of a shame because they are such a meat vegetable, very filling without a lot of calories and very affordable.

Also when grown under UV light mushrooms are actually a good plant source of Vitamin D!

Also Nutrition Tip! I try to eat iron-rich foods (like eggs) with a Vitamin-C rich food. Since I don't eat red meat, I try to maximize my iron uptake which Vitamin C does! Hence Eggs + grapefruit :)

Sun-Dried Tomato Basil Turkey Burgers

from America's Test Kitchen

Rosemary Garlic Sweet Potato "Fries"

WOW what an incredible combo to add to these burgers. Sun-dried tomato basil, yes please! I usually go with the onion/celery/carrot mix but this might be my favorite. I went bun-less but that's totally up to you! For the record I don't avoid wheat or gluten, I know people who have to avoid it for medical reasons and a few of them read this blog so I'm just being mindful of my audience!

That said, eating with our hands is so satisfying (and why i think pizza, tacos, ice cream cones, and burgers are the most common favorite foods) so if you do want to sink your teeth into a real with the bun burger please do!! I would recommend whole grain wheat, maybe give the Nutrition Facts label a look to see how many grams of fiber there are, added sugars, and sodium. Those would be my 3 things to look at when comparing the literally dozens of buns ...(haha that's fun to say. "dozens of buns")... in the grocery store!

Ingredients:

• 1/4 cup oil-packed sun-dried tomatoes

• 1 tablespoon fresh basil

• 1 pound ground turkey

• 1/3 cup crumbled goat cheese

I did not include goat cheese for budget reasons $$.

Directions:

Prep: 1. Chop tomatoes and basil. Make: 1. Combine all ingredients and form into 4 patties. 2. Heat 1 tablespoon of the oil from the sun dried tomatoes in a nonstick skillet over medium heat. Lay burgers in skillet and cook until lightly browned 2-3 minutes per side. 3. Reduce heat to low, partially cover, and continue to cook until done through, about another 3-4 minutes per side.

Cinnamon Bun Overnight Oats

My adaptations: Chocolate protein powder instead of vanilla

Okay, for the record. SOOOOOOOOO not a cinnamon bun. Nope! Nu-uh. No way near a cinnamon bun. My sister bakes cinnamon buns on Christmas and this overnight oats recipe was no where near that. BUUUUT, it was still really freaking good. I just would maybe not describe it as cinnamon bun. I felt it lacked that cinnamon-bun flavor, but hey, that's me! I also used chocolate protein instead of vanilla so that might be why?

Anywhoo! If you're a get up n go kinda girl or dude and you love having something sweet & delicious for breakfast, please try this recipe! I love overnight oats, it's always such a treat to have something cold n creamy so when it's healthy too, that's amazing!

Ingredients (for 2):

• 1 banana

• 1 scoop chocolate protein powder (optional)

• 1 1/2 teaspoons cinnamon

• 1 teaspoon maple syrup

• 1/2 cup oats

• 1 1/2 cups unsweetened almond milk

• 1/4 cup chia seeds

2 tablespoons walnuts, chopped (optional) Directions:

Prep: 1. In a food processor whip together the banana, protein powder, cinnamon, and maple syrup. Make: 1. In a bowl, combine the banana whip mixture with the oats, chia seeds, and almond milk. Mix to combine. Divide oats mixture between two mason jars or containers. Top with walnuts. 2. Cover and store in the refrigerator overnight.

Sheet Pan Mustard Salmon & Broccoli

Dang, I can't share this one either! But I will say that I roasted the broccoli @ 425 degrees F on the sheet pan for 10 minutes first, then removed the pan from the oven, made room for the salmon, put it back in the oven for 12 minutes and the broccoli came out all crispy, lemony and delicious. I don't think I cant eat broccoli another way again! Thanks bitesoutoflife.com for sharing this to the meal plan service!

That's it for this week's meal prep! Now I have all of these foods made I can mix n' match plus I have tons of ingredients left over to make other recipes.

---

For personal consultation with a dietitian click here!

For just a subscription to meal plans click here!

As a distributor of the anti-inflammatory meals plans I get a percentage but the cost is the same for you! The compensation helps me keep this blog afloat!

#mealprep #mealplan #recipes #eggs