11 Jun

Quick, Easy & Delicious Meal Prep Recipes


One of the biggest challenges for those looking to improve their nutrition is finding recipes that are not extremely time-consuming or difficult. Lucky for you, the only type of cooking that happens at the O’Brien household is fast, efficient, and delicious! We received a lot of positive feedback regarding our previous meal prep blog and wanted to share even more quick and easy recipes for you to use. Below you will find eight different recipes including main meals, side dishes, and smoothies that you can start adding to your meal prep routine.

The serving sizes for most of these recipes are not included as we tend to cook in bulk for the entire week, but because the directions are so simple, you can adjust the serving sizes based upon your own individual needs.

MONSTER MASH

Ingredients:

  • 2-3 cups of white rice (depending on how many servings you want)
  • 2-4 lbs Ground Bison (depending on how many servings you want)
  • Chicken Stock or Chicken Bone Broth (boiled bones)
    • Ideally Kirkland organic chicken stock
  • Sea Salt
    • Ideally Redmond’s Real Sea Salt

Directions:

  1. Cook rice
    1. 1 cup of rice to 2 cups of water
    2. Let come to a boil
    3. Lower heat to a simmer
    4. Stir and add a lid
    5. Let cook for 20 minutes
    6. Turn off heat and let the rice sit for 10 minutes
  2. Cook Bison
    1. Heat grill to medium high
    2. Flatten patties and season with sea salt
    3. Place bison patties on the grill and cook 4 minutes per side or until 160 degrees
  3. If eating it immediately
    1. Once cooked place ½ patty into a mixing bowl (7oz)
    2. Add 1 cup of rice and 1 cup of chicken stock to the mixing bowl
    3. Season with salt
    4. Mash it up, mixing the ingredients together
  4. If eating it later
    1. Place bison patties in the fridge
    2. Take out of fridge and heat up when you ready for your meal
    3. Repeat steps 3
  5. If traveling
    1. Mix up ingredients as outlined in step 3
    2. Place in 1 gallon zip-lock
    3. Freeze
    4. Take it with you!

You can adjust the serving size to your own personal needs.

*compliments of Stan Efferding

ULTIMATE MICRONUTRIENT SHAKE

Total volume 64oz. serves 2

Ingredients:

  • 8 Kale Leaves
  • 3 Cups Flax Milk
  • 4 Rainbow chard leaves
  • 3 Cups spinach
  • 1 medium tomato
  • 2 Carrots
  • 1 Apple
  • 1 Avocado
  • 1 Cup Blueberries
  • 1 Banana
  • 3 Tbs. Flax Seeds

Directions:

  • Add kale leaves and flax milk to vitamix
  • Pre-Blend until juice like consistency
  • Next add rainbow chard, spinach, tomato, carrots, diced apple, blueberries, banana
  • Mix until smoothie like consistency
  • Lastly add 1 shot glass of flax seed

*Eat upon making

*Click THIS LINK For more information regarding the micronutrient benefits of this smoothie

*Compliments of Rhonda Patrick

ROASTED POTATOES

Ingredients:

  • Sweet potatoes
  • Avocado Oil
  • Salt & Pepper

Directions:

  1. Preheat oven to 425 degrees
  2. Dice Sweet potatoes into medium sized cubes
  3. Place sweet potatoes on a cooking sheet and coat with avocado oil, sea salt, and pepper
  4. Cook for 30-35 minutes, tossing occasionally
  5. Enjoy!

WHEELER WINGS

Ingredients:

  • Chicken Wingettes
  • Franks Red Hot Original Sauce
  • Salt
  • Pepper
  • Garlic Pepper

Directions:

  1. Lightly season chicken wingettes with garlic powder, salt and pepper
  2. Grill chicken wingettes until they are cooked well done
  3. Cover wingettes in a bowl with tinfoil for 10 minutes
  4. Pour enough Franks Red Hot to coat the wings
  5. Shake in closed container for 60 seconds to even distribute the sauce
  6. Serve and enjoy!

For later meals, store the remaining chicken wings in a glass tupperware container and keep in the fridge until you are ready to enjoy. You can microwave the chicken wings for 60 seconds or reheat in the oven for several minutes at a low temperature.

*compliments of Jack Wheeler

MUSTARD COATED SALMON

Ingredients:

  • Wild Caught Salmon
  • ¼ Cup Dijon Mustard
  • 2 Tsp Sea Salt
  • Fresh Ground Black Pepper
  • 4 Tbs. Almond Flour
  • 3 Tbs. Coconut Oil

Directions:

  • Preheat oven to 425 degrees
  • Coat the non-stick side of the salmon filet with Dijon mustard
  • Sprinkle light coat of almond flour on top, pressing gently to form a crust
  • Place oil and salmon filet in a roasting pan
  • Bake for 10 minutes or until the fish is cooked and the top is beginning to brown
  • Add salt and pepper to taste
  • Enjoy!

GREEN BEANS

Ingredients:

  • Green Beans
  • 3 Tbs. Avocado Oil or Kerrygold Butter
  • Sea Salt
  • Pepper

Directions:

  1. Place Wok or deep dish pan on the stove over medium heat
  2. Drizzle 3 tbs. of Avocado Oil or kerrygold butter into pan
  3. Place Green Beans into pan, cover and mix occasionally
  4. Sprinkle Salt and pepper over green beans while continuing to mix
  5. After 5-10 minutes, once green beans are cooked to your liking, strain if needed
  6. Enjoy!

BROCCOLINI

Ingredients:

  • Broccolini
  • Avocado Oil
  • Sea Salt

Directions:

  1. Preheat oven to 400 degrees
  2. Place broccolini on a cooking sheet
  3. Coat with Avocado Oil
  4. Season with Sea Salt
  5. Place in oven and bake for 20 minutes

BREAKFAST FRITTATA

Ingredients:

  • 15 eggs
  • 1lb. Chorizo
  • 3 green bell peppers
  • 1 package of sliced mushrooms
  • 2 handfuls of spinach

Directions:

  1. Preheat oven to 350 degrees
  2. Start cooking Chorizo in a big pan or wok
  3. Chop all the veggies and then add to pan or wok with chorizo
  4. Beat the eggs in a large bowl
  5. Once veggies are cooked, add chorizo and veggies into large bowl with the eggs
  6. Mix it up
  7. Pour into a non-greased glass baking pan and bake for 40-45 minutes
  8. Once it cools, cover with foil and put into the fridge
  9. Makes 6 servings

1 serving equates to:

  • 23.8g protein
  • 6g carbohydrates
  • 28g Fat

You can switch up the meat to vary the macronutrients. For less fat I tend to opt for ground chicken sausage in replace of chorizo.

*compliments of Shayna Dunitz

Eating healthier does not need to be complicated and time consuming. The trick is finding easy recipes you enjoy and then cycling through various recipes each to create variety and avoid palate fatigue. The best way to prep meals for the week is to prepare a large quantity at once and then place remaining food in a glass tupperware and put in the fridge to eat later. When you are ready for your pre-made meal, all you need to do is take it out of the refrigerator and place in the microwave for 60-90 seconds or heat for several minutes in the oven on a low temperature.

Give these recipes a try and let us know which one is your personal favorite!

In health,



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