16 Jan

8 NEW Meal Prep Recipes for 2020!


Eating healthy does not have to be difficult or boring. One thing my husband and I used to do is cook the same healthy meals over and over again week after week. The problem was that by the middle of the week, we were sick and tired of the flavor and would find ourselves eating out more often than we would have liked. Recently we have found some easy ways to add varying flavors and styles of food using similar ingredients and rarely eat out anymore. Today, I want to share a few of our recent favorites! They are simple, extremely flavorful, and take no time at all to cook, prep, and put together. Having multiple recipes on hand is important to ensure you do not get sick and tired of the same meals. If you missed our previous articles with other easy and delicious recipes, check them out here and here

Beef Bulgogi Wraps

Ingredients

  1. 4-6 slices of Butter Lettuce
  2. 1 Tbs Sesame Seeds
  3. 4oz Filet Mignon or Beef Tenderloin Steak
  4. 1 Green Onion
  5. 1 Cup cooked Sushi Rice or rice of choice
  6. 1/2 Cup fermented Korean Soy Bean Paste
  7. 2 Garlic cloves
  8. 1.5 Tsp Soy Sauce or Coconut Aminos
  9. 2 Tbs Sesame Oil

Directions

You will want to freeze the filet mignon for 60 minutes beforehand to ensure easier slicing.

  1. Make the Rice
    1. Follow directions for the rice you choose to use. The picture above shows parboiled rice but sushi rice is ideal.
  2. Toast The Sesame Seeds

    1. Rinse The sesame seeds in water
    2. Add to medium/hot pan and toast for 60-120 seconds
    3. Stir frequently to avoid burning and remove once they are brownish and crunchy
  3. Make the Korean Paste

    1. Mince the Green onion and Garlic Cloves
    2. Add ½ of the minced green onions and garlic cloves to a small bowl 
    3. Add ½ cup soybean paste, 1 Tbs sesame oil, and ½ Tbs toasted sesame seeds
    4. Stir well and set aside
  4. Make The Marinade 

    1. Add the rest of the green onions and minced garlic to medium bowl
    2. Add 1.5 Tsp Soy Sauce or Coconut Aminos and 1 Tsp Sesame Oil
    3. Remove your steak from the freezer and thinly slice
    4. Add steak to marinade and mix well with your hands
  5. Cook The Steak

    1. Add seasoned steaks to the hot pan (do not stir) and add sprinkle remaining toasted sesame seeds on top
    2. Let cook for 30-45 seconds before flipping
    3. Cook for another 45-90 seconds or until cooked to your liking 
  6. Create your Bowls

    1. Place Butter Lettuce on your plate and add ¼ cup of rice on top
    2. Add 1 Tbs of Korean Paste on top of rice
    3. Lastly, add a few slices of stead on top of the paste and enjoy! 

Crack Slaw

Ingredients

  1. 1lb grass-fed beef or bison
  2. 4 cups coleslaw mix 
  3. Fish Sauce
  4. Frank’s Red Hot Sauce

Directions

  1. Place bison or beef into a large pot on medium heat
  2. Cook for several minutes until 30-40% cooked then add the coleslaw
  3. Cook for several more minutes until the meat is cooked to your liking then turn heat off
  4. Add 3 Tbs of fish sauce and 3 Tbs of franks hot sauce and stir well
  5. Drain liquid and enjoy! 

Tony’s Grilled Chicken

Ingredients

  1. 1lb chicken breast or thighs
  2. Tony’s Chachere’s Creole Seasoning Mix
  3. Meat Thermometer

Directions

  1. Turn on grill to medium-high heat for 5 minutes
  2. Season Chicken with Tony’s Chachere’s Creole Seasoning Mix. The amount of seasoning is based on preference, but don’t be shy here! 
  3. Once the chicken is nicely seasoned, turn the grill down to medium heat and place chicken on the grill top-down and close the lid
  4. After 7 minutes flip the chicken and then after another 7-10 minutes continue monitoring until internal temperature has reached 165 degrees.
  5. Take the chicken off the grip, let cool and enjoy!
  6. Pack the remaining chicken in glass tupperware to enjoy throughout the week

Homemade Salad Dressing

Ingredients

  1. 1 shallot
  2. ¼ cups Bragg’s apple cider vinegar
  3. Salt and pepper to taste
  4. 1 heaping tablespoon dijon mustard
  5. Juice of 1 large lemon
  6. 1 cup olive oil

Directions:

  1. Add shallot, apple cider vinegar, salt, pepper, lemon juice, and dijon mustard to a blender 
  2. Begin blending and then slowly add the olive oil
  3. Chill for 30 minutes (you can store the leftovers in a fridge for several days)

Cast-Iron Medium-Rare Steaks

Ingredients

  1. Cast Iron Skillet
  2. New York Strips
  3. Sea Salt & Pepper

Directions

  1. Heat up the skillet on medium-high and turn the oven to the broiler setting
  2. While the skillet is heating, generously rub sea salt and pepper on both sides of the steaks
  3. Place the steaks on the skillet and cook 4:00 on each side
  4. Then place the cast iron in the oven for 1:00 on each side 

Spinach Salad

Ingredients

  1. 3-5oz Grilled Chicken or Steaks 
  2. 2-4 cups raw spinach
  3. ½ cup snap peas
  4. ½ cucumber, chopped into quarters
  5. ¼ cup shredded carrots
  6. 2-3 Tbs Homemade salad dressing

Directions

  1. In a medium-sized bowl add the chicken, snap peas, and shredded carrots 
  2. Heat up in a skillet or in a microwave (assuming the chicken has already been cooked)
  3. Next, add the cucumbers and spinach then drizzle with your homemade salad dressing
  4. Mix and enjoy!
  5. If you are planning to eat a later time, put the salad dressing in a separate container to drizzle over your dish when you are ready to eat

Asian Chicken Bowl

Ingredients

  1. 3-5oz Grilled Chicken or Steaks 
  2. ½ cup snap peas
  3. ½ cucumber, chopped into quarters
  4. 6-10 cherry tomatoes cut in halves
  5. ¼ cup shredded carrots
  6. ½ cup brown rice (optional)
  7. 1 tbsp fish sauce
  8. 1 tbsp coconut aminos
  9. 1 tbsp sriracha (additional if you like a little spice)

Directions

  1. Place chicken, snap peas, shredded carrots, and rice in a medium-size bowl
  2. You can warm-up in a skillet or microwave for 60-75 seconds
  3. Let it cool for 2-3 minutes then add the fish sauce, coconut aminos, and sriracha
  4. Mix together and enjoy! 

Almond Toasted Green Beans

Ingredients

  1. 1 bag of Green Beans
  2. ¼ cup sliced almonds
  3. 1-2 garlic cloves
  4. Sea Salt
  5. Avocado Oil

Directions

  1. Pre-Heat oven to 400 degrees
  2. Place Green beans evenly on a baking sheet and coat gently with avocado oil and season with minced garlic and sea salt
  3. Bake for 20 minutes
  4. Toast the sliced almonds on a skillet for 2-3 minutes until slightly brown, tossing frequently.
  5. Once the green beans have cooled, add the almonds and enjoy!

In Health, 

BOOK YOUR FREE STRATEGY SESSION
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