5 MORE Healthy Meal Prep Ideas | New Year 2018

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5 Weeks of Healthy Meal Prep:
BBQ Chicken & Pineapple Salad
Servings: 1
Cal: 481
BBQ Chicken
1 tsp vegetable oil
1 (4-ounce) boneless skinless chicken breast
¼ tsp garlic powder
¼ tsp paprika
2 Tbsps barbecue sauce
Salt & freshly cracked black pepper to taste
Brush chicken breast with oil & season with garlic powder, paprika, salt & pepper to taste. Grill over med-high heat until it releases easily from the pan, about 4 to 5 mins. Flip chicken & continue to grill until it releases easily from the pan, another 4 to 5 mins. Brush chicken on both sides with barbecue sauce & continue to cook until it reaches an internal temperature of 165ºF.
Ham & Pineapple Salad
2 cups chopped romaine lettuce
1/2 cup diced pineapple
1/8 cup diced deli ham
1 Tbsp sliced red onion
1 Tbsp ranch dressing
Add romaine to serving dish. Top with pineapple, ham, & red onion. Place ranch dressing in a small container on the side. Top with barbecue chicken breast.
Vegetarian Mediterranean Meal Prep
Servings: 1
Cal: 565
Vinaigrette
1 Tbsp olive oil
2 tsps red wine vinegar
1 tsp chopped parsley
Salt & freshly cracked black pepper
Whisk ingredients & set aside.
Mediterranean Salad
1 cup cooked orzo
1/2 cup diced cucumber
1/4 cup diced feta cheese
1/2 cup canned chickpeas, rinsed & drained
2 Tbsps sliced Kalamata olives
1/2 cup halved cherry tomatoes
1 lemon wedge
Place your orzo into a serving dish. Top with remaining ingredients & pour over the vinaigrette.
Dijon Salmon & Potato Salad
Servings: 1
Cal: 553
Lemon Dijon Vinaigrette
2 Tbsps olive oil
1/2 lemon, zest & juice
1 garlic clove, grated
2 tsps Dijon mustard
Salt & freshly cracked black pepper to taste
In a small bowl, whisk all ingredients together. Use half of the vinaigrette to marinate the salmon, & the other half to dress potato salad.
Lemon Dijon Salmon
1 (4-ounce) salmon fillet
Lemon Dijon vinaigrette
Preheat the oven to 375ºF.
Brush salmon with lemon dijon sauce & place on parchment lined baking sheet. Bake until cooked through, 12 to 15 mins.
Potato Salad
1 cup quartered baby potatoes, steamed
1/4 cup seeded & diced cucumber
1/4 cup diced celery
1 Tbsp chopped parsley
1 Tbsp chopped chives
Half of the lemon vinaigrette
Salt & freshly cracked black pepper
In a large bowl, toss together potatoes, cucumber, celery & pour over the remaining lemon dressing. Season with herbs, salt & pepper & toss well.
Smoky Vegan Burrito Bowl
Servings: 1
Cal: 567
Smoky Chipotle Black Beans
1 tsp vegetable oil
1/4 cup finely minced onion
1 garlic clove, minced
1/2 cup canned black beans, rinsed & drained
2 Tbsps salsa
1 Tbsp minced chipotle in adobo sauce
1 tsp agave
1 Tbsp chopped cilantro
Salt & freshly cracked black pepper
In a small skillet over med-high heat, heat vegetable oil. Add onions & cook until they have softened, 2 to 3 mins. Add garlic & cook until fragrant, about 30 seconds. Add black beans, salsa, chipotle in adobo & agave. Season with salt & pepper to taste & cook until beans have heated through, about 2 mins. Stir in cilantro.
Corn Salsa
1/2 cup corn kernels (fresh or frozen)
1/2 lime, zest & juice
1 Tbsp finely diced red onion
1 Tbsp chopped cilantro
1/4 tsp ground cumin
Salt & freshly cracked black pepper
In a small bowl, toss together corn, lime zest & juice, red onion, cilantro & cumin. Season with salt & pepper to taste.
Sides
3/4 cup cooked brown rice
1/4 avocado, sliced
Garlic Shrimp & Green Bean Salad
Servings: 1
Cal: 525
Lemon Garlic Shrimp
1 tsp oil
1/2 cup shrimp, peeled & deveined
1 garlic clove, minced
1/2 lemon, zest & juice
Salt & freshly cracked black pepper
Heat oil in a skillet over med-high heat. Add shrimp & cook for 1 to 2 mins. Add garlic & continue to cook until shrimp is cooked through. Add lemon zest & juice & season with salt & pepper to taste.
Green Bean Tomato Salad
1 cup trimmed green beans, steamed
1/2 cup halved cherry tomatoes
1/4 cup diced feta cheese
1 Tbsp minced shallot
1 Tbsp olive oil
2 tsps lemon juice
Salt & freshly cracked black pepper
In a large bowl, toss together all of the ingredients.
Quinoa
1 cup cooked quinoa
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