5 Day Meal Prep

This week I start my new work out program, Core de Force with my fellow coaches and challengers.  The biggest part of doing what I need to do to stay on track is meal prep!  Most people do a list of what they are going to do, grocery list to go shopping and possibly repeat a few meals.  Me, nope!  I basically looked what I had in my kitchen and went from there.  Now, to some people some of these items that I just “had” in my kitchen may be weird but it was different items I was going to make a meal with so I might as well use it for food prep!

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First off, to make meal prep easier, I purchased reusable containers.  Yes, I have my nice containers I use normally but I needed a universal container bento box style for what I was going to be making.  You can check them out at Amazong here: https://www.amazon.com/gp/product/B00WLCDT9O/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

Before starting anything, I thawed out some chicken I had in the freezer, seasoned it with Table Blend Mrs. Dash and cooked it on the grill.  Now I had my protein I needed for the week already prepped as I started with everything else!

When we did the Biggest Loser workouts and meal planning, we got hooked on Mrs. Dash seasoning’s.  They are salt-free, zero calories and have many different blends!  My two favorites are the Table Blend and the Garlic & Herb.

Spaghetti squash: I did use a bigger spaghetti squash than I planned to.  For this meal prep I would of used a smaller one. I used the extra for dinner’s planned during the week.

Monday: 

 

Day 1 meal

I have a field trip with my class tomorrow to a farm so I had to make something easy to take in my travel cooler with my students and assistants lunches.  This container worked out PERFECTLY and actually takes less room than if I made a sandwich and other fixings to go in there!

Big container area is 1 cup of spinach, 1 chopped up carrot and feta cheese.  For the dressing I am using 1 tsp of olive oil and 1 tsp of red wine vinegar.  Protein is 2 eggs and my fruit is delicious strawberries!  Nice, simple and healthy!!

Tuesday:

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Ingredients:

  • Zucchini Noodles (make your own or they have them at Whole Foods)
  • Boneless chicken breast (cooked and chopped)
  • 6 oz green beans
  • 1 cup water
  •  1 1/2 tsp extra-virgin olive oil
  • 1 tsp. fresh lemon juice
  • 1/4 tsp. finely grated lemon peel
  • Sea Salt (to taste; optional)
  • 1 cup of vegetable broth
  • 1 cup of couscous
  • Your favorite seasonings

Large container area: In a large skillet on medium heat, add 1 tsp extra-virgin olive oil once the pan is warm. Add 2 cups of zucchini noodles and stir for 2 minutes.  Add your favorite seasonings (salt and pepper is usually preferred while I did Mrs. Dash’s Table Blend.  Cook for two minutes.  Put one cup of the zucchini noodles in the big portion of the container.  Add the chicken breast to the zucchini noodles and stir.

Medium container area: Place green beans and 1 cup of water in medium saucepan over high heat until it comes to a boil.  Cover the saucepan  and reduce the heat to a gentle boil for 3 minutes.  Drain the green beans.  Combine the green beans, oil, lemon juice, and lemon peel in the saucepan and mix well.  Sprinkle with salt (optional).

Small container area:  In a small saucepan on medium heat, add 1 cup of vegetable broth until it comes to a boil.  Add one cup of couscous, cover with a lid and turn the heat off.  After 5 minutes, uncover and fluff the couscous with a fork.  Add your favorite seasonings.  For this day I added a few chopped cranberries, mandarin oranges and fresh, chopped basil.

*Leftover couscous and zucchini noodles will be used for day 4.

 

Wednesday:

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Ingredients:

  • Spaghetti squash
  • 1 cup of spinach
  • 1/2 lemon
  • 1 TBS fresh grated Parmesan cheese

There are two different ways to cook spaghetti squash!!  Before doing one of these two options, don’t forget to cut the spaghetti squash in half and scoop the seeds out.

Longer time (to get a work out in while it cooks!): Preheat your oven to 400 degrees. Rub olive oil in the squash and place cut side down on a foil lined baking sheet.  Cook for 30-45 minutes.

Quick time: In a microwave safe dish, place the spaghetti squash cut side up along with an inch of water in the bottom.  I used my Pampered Chef Rockcrock which worked perfectly!  Top with either a lid or cover with a paper towel.  Microwave for 10 minutes until soft.

Large container area: Take your cooked spaghetti squash and scrape the insides with a fork to help get the strings off of the sides of the spaghetti squash. The amount that I used was a half of ONE of the spaghetti halves.

Medium and small container area: 1 cup of spinach, 1/2 lemon, 1 TBS fresh grated Parmesan cheese.

When you are ready to eat, place the spaghetti squash on a separate plate and heat up in a microwave.  Once heated, add the spinach, lemon juice and lemon zest with the spaghetti squash and toss for two minutes.  This helps wilt the spinach.    Add Parmesan cheese on top and enjoy!

 

Thursday:

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Ingredients:

  • Zucchini Noodles (leftover from Tuesday’s meal prep)
  • Boneless chicken breast (cooked and chopped)
  • One cup broccoli
  • Couscous (leftover from Tuesday’s meal prep)
  • Your favorite seasonings

 

Large container area: Add zucchini noodles and chicken stirring them together.

Medium container area: Steam one cup of broccoli. I like to use my Pampered Chef Small Micro-Cooker.  Just takes a few minutes for a small amount to be cooked! If you wish, use your favorite seasonings once it is cooked! For Thursday’s meal, I used Mrs. Dash Original Blend for my broccoli seasoning.

Small container area: Add 1 cup of couscous along with your favorite seasonings.  I used Mrs. Dash’s Table Blend seasonings.

 

 Friday:

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Ingredients:

  • Spaghetti Squash (leftover from Wednesday)
  • 1 tsp. extra virgin olive oil
  • 1 tsp. garlic
  • 1 cup of spinach
  • 6 grape tomatoes, cup in half
  • 1 tsp of pine nuts or sunflower seeds
  • 1 tsp of Parmesan cheese
  • Boneless, skinless chicken breast, cut into strip or cubes
  • 1/2 cucumber, sliced
  • Mrs. Dash Table Blend

Large container area: In a large saucepan, heat oil oil over medium heat.  Add garlic and stir until fragrant.  Add spaghetti squash, spinach and grape tomatoes.  Stir and cook for 4 minutes.  Once spaghetti squash mixture is in large container area, sprinkle pine nuts/sunflower seeds and Parmesan cheese on top. I also used Mrs. Dash Original Blend for seasoning while cooking.

Medium container area: Add chicken breasts in container.  When preparing to eat after heating up, you can eat the chicken on it’s own or mixed with the spaghetti squash.

Small container area: Not wanting to waste an area of the container, I used this area for one of my morning veggie snacks.  I sliced a cucumber and added Mrs. Dash Table Blend Seasonings to both sides.

 

 

 

 

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Spinach Artichoke Spaghetti Squash

Spinach Artichoke Spaghetti Squash

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I LOVE pasta and cheese! These are two things that are my downfall so I am loving one alternative way to eliminate one of these things but still get the yummy goodness mixed all together!!

 

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4 

 

Ingredients: 

  • 1 spaghetti squash, seeded
  • 3 teaspoons extra virgin olive oil
  • 3/4 cup chopped onion
  • salt
  • pepper
  • 3 cloves of garlic, minced
  • 1/2 cup light sour cream
  • 3 ounces reduced fat cream cheese
  • 3/4 cup grated Parmesan cheese (divide in half during prep)
  • 3 cups baby spinach (packed in)
  • 1 1/4 cupes canned artichoke hearts, chopped
  • 3/4 cup shredded mozzarella cheese
  • 1 teaspoon chopped fresh Italian parsley

 

Directions how to prepare spaghetti squash:

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There are two different ways to cook spaghetti squash!!  Before doing one of these two options, don’t forget to cut the spaghetti squash in half and scoop the seeds out.

Longer time (to get a work out in while it cooks!): Preheat your oven to 400 degrees. Rub olive oil in the squash and place cut side down on a foil lined baking sheet.  Cook for 30-45 minutes.

Quick time: In a microwave safe dish, place the spaghetti squash cut side up along with an inch of water in the bottom.  I used my Pampered Chef Rockcrock which worked perfectly!  Top with either a lid or cover with a paper towel.  Microwave for 10 minutes until soft.

 

Spinach Artichoke Spaghetti Squash Directions: 

  1. Turn oven onto broil setting.
  2. Take your cooked spaghetti squash and scrape the insides with a fork to help get the strings off of the sides of the spaghetti squash.  Once done, put spaghetti squash strings back in and place on a foil lined baking sheet.  Put to the side.
  3. In a large pan, heat 3 teaspoons of olive oil over medium heat.  Add the onion and cook until tender for 6-8 minutes.  Stir every few minutes so the onions to not burn or stick to the pan.
  4. imageAdd garlic and season with the salt and pepper.  Cook for 60 seconds until the garlic is fragrant.
  5. Add the sour cream, cream cheese and half of the Parmesan cheese into the pan.  Stir ingredients until the cream cheese is melted.
  6. Add the spinach and artichoke hearts, stir and cook until the spinach leaves are wilted.
  7. Pour half of the cooked mixture into each half of spaghetti squash.  Mix the sauce and spaghetti squash strings together to combine it as much as you are able to.
  8. Top the spaghetti squash with the mozzarella cheese and the other half of the Parmesan cheese. image
  9. Place the pan under the broiler and cook for 2-3 minutes until the cheese is melted and has a bit of a browned cooked look.
  10. Sprinkle with fresh Italian parsley and enjoy!!

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Reindeer Cracker

Reindeer Cracker

Reindeer Cracker

Ingredients:

  • Graham Cracker
  • Chocolate Icing or Nutella
  • Red and Green M&M’s
  • Pretzels

Directions:

1. Spread chocolate icing or Nutella on top of the graham cracker.

2. Place a pretzel on each top corner of the cracker for the “antlers” for the reindeer.

3. Put two green M&M’s for “eyes” on the top area of the cracker.

4. Put one red M&M below the green M&M’s for the “nose.”

5. Break a pretzel to create the “mouth” and place it on the cracker below the red nose.

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Christmas Tree Treat

Christmas Tree Treat

 

Ingredients:

  • Sugar Cone
  • White icing with green food coloring
  • Red Gel Icing
  • Candy Sprinkles
  • Directions:
    1. Mix green food coloring into white icing.
    2. Carefully spread green icing onto sugar cone with a plastic knife. A plastic knife works easier so it does not break the sugar cone as much as a regular knife would.
    3. Decorate red gel icing around the green icing on the sugar cone as if to make “garland” on the tree.
    4. Use candy sprinkles to put “decorations” on the tree!

     

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Santa Graham Cracker

Santa Graham Cracker

Santa Graham Cracker

Ingredients:

    • Graham Cracker
    • Pink Icing
    • Red Gel Icing
    • M&M’s*
    • Mini Marshmallows

Directions:
1. Break off a graham cracker so you only have two rectangles together or one square depending on which type of graham crackers you have.
2. Use on tablespoon (less if you’d like) of pink icing and spread onto the graham cracker.
3. Turn the cracker so it appears as a diamond shape in front of you.
4. In the top corner, use the red gel icing to make a triangle on the graham cracker.
5. Have your child pick out which color M&M’s they want to use for Santa’s eyes. Place two M&M’s right below the red gel triangle to place the “eyes.”
6. Use a red M&M right below the “eyes” to place the nose.
7. Place a mini marshmallow on top of some of the red gel triangle.
8. Fill in the “beard” area with mini marshmallows.

*If your child prefers Skittles or another round shaped candy, please feel free to use one of those!

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