Meal Prep, Recipes

Meal Prep Sunday | 7.17.16

Last week I wanted to take the time prepping my lunches and some of my dinners for the week. The weather was going to be the hottest we’ve had yet, so I planned for mostly cold meals for most of the week so we didn’t have to even turn on the oven. A lot of these were prepped with raw “clean” ingredients and were on the lower end of calories for my meals – I’m not mad.

Quinoa Veggie Salad

quinoa veggie salad

I threw this salad together with leftover quinoa and corn that we had in the fridge. Both were leftover ingredients were from a Quinoa Enchilada Casserole we had made last week, and I thought that quinoa and corn could work in a cold salad. I was right. The additional add ins were already in the fridge for other recipes I was planning to make for meal prep. Toss it all together with a little oil and lime juice, let chill and serve!

what you’ll need

  • cooked quinoa
  • corn kernels
  • carrots – these matchstix are perfect for salads!
  • red bell pepper, diced
  • red onion, diced
  • cumin
  • 1T. olive oil
  • dash of lime juice

Once you have the pepper and onion chopped, toss everything into a bowl and add in the olive oil, lime juice, and cumin to your flavor preference. That’s it! Nothing fancy here. Just wholesome, fresh ingredients. This is honestly a great summer salad that would be perfect for barbecues as a side dish. I would even add a little chive or cilantro to it next time – both of which we have growing in our garden. As always, you can make these macros fit yours by eliminating the olive oil if your low on fats. I’m sure lime juice with the onion would make everything just as flavorful as my dish.

Grilled Salmon Patties

salmon patties

I shared this recipe in this past week’s Recipe of the Week – you can check that out here! These are nice to have with a bun or simply with a spinach salad like I mine. On the side of these, I added the quinoa salad I put together along with a hard boiled egg making for a perfect lunch combo.

salmon pattie meal prep

Shrimp Cauliflower Bowls

This recipe is a complete copy of @FitGirlMoves cauliflower bowl she featured in this video – I really enjoy her videos and recommend checking her out. In this flip on a rice bowl, cauliflower crumbles are used in place of rice for lowered calories and carbs, while still remaining just as filling.

what you’ll need

  • 85g shrimp, frozen, fully cooked, tail-off
  • 85g cauliflower crumbles
  • 85g broccoli slaw
  • red bell pepper
  • 1T. soy sauce
  • 1T. sesame ginger salad dressingcauliflower bowl

Thaw the shrimp either overnight in the fridge or at room temperature for about two hours. Microwave the cauliflower crumbles for three minutes. While the cauliflower is heating up, measure out the rest of  the ingredients and chop the pepper. When the cauliflower is done you can add some seasoning if you like or you can eat them plain. Add the cauliflower into a medium serving bowl or for meal prepping I use a medium plastic container. On top of the cauliflower add the broccoli slow, red bell pepper, and shrimp. For dressing I used soy sauce and a little of sesame ginger salad dressing.

Calories and macros on this meal: 115 calories, 14g carbs, 22g protein, 2g fat. The first time I made this I used only the soy sauce, but I really feel like the sesame  ginger dressing adds a little something more. I used the Newman’s Own Sesame Ginger dressing which was lower in calories and fat compared to most other salad dressings I’ve bought in the past.

Salad

Another basic meal to prep is green leaf salad. I like buying the salad and spinach in the plastic containers that are airtight so the lettuce stays fresher longer. Add a bunch of lettuce into a larger plastic container, add your veggies and maybe some fruit – I like strawberries and pears on my salads, a hard boiled egg, nuts, salmon or tuna, and put the dressing in a smaller container for later during the week. No calories or macros on this salad, but I do like to make sure that there’s at least 15g of protein in the salad.

meal prep 7.17.16

 

Thanks for reading! Happy meal prepping.

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