Meal Prep Made Easy | Menu 3

*NEW* Meal Prep Made Easy eBook Available Now:
SUBSCRIBE here:
MORE Meal Prep Made Easy Menus:
Vegetarian Chili:
1 medium onion, finely diced
2 carrots, finely diced
1 red bell pepper, finely diced
1 yellow bell pepper, finely diced
2 cloves garlic, minced
½ jalapeno pepper, seeded and minced
1 bag brown lentils
1 can kidney beans, rinsed and drained
4 cups vegetable broth
1 28oz can diced tomatoes
1 28oz can crushed tomatoes
2 tbsp chili powder
1 tbsp garlic powder
1 tbsp ground cumin
salt and pepper
fresh cilantro, finely chopped
Combine all of the ingredients in your slow cooker. Turn it on High and allow it to cook for 3-4 hours or until lentils are completely tender.
Serve immediately or store in the refrigerator for up to 5 days. Freeze for up to 4 months.
Stuffed Zucchini
4 zucchini
1 tbsp oil
1 yellow onion, finely diced
2 cloves garlic, minced
1lb cremini mushrooms, finely diced
½ cup breadcrumbs
¾ cup parmesan cheese, freshly grated
1 egg
salt and pepper
fresh parsley, finely chopped
1 cup tomato sauce
Cut zucchini in half and remove the seeds with a spoon. Set seeds aside. Arrange zucchini halves in a large baking dish and season with salt and pepper.
In a large frying pan heat oil over medium-high heat. Add onion and sauté for 3-4 minutes or until it begins to soften. Add garlic and sauté for an additional 30 seconds.
Add mushrooms and cook for 5-7 minutes.
Transfer mushroom mixture to a bowl and allow it to cool slightly. Once it’s cool, add breadcrumbs, ½ cup parmesan cheese, egg, salt, pepper and parsley. Mix well.
Fill each zucchini half with the mushroom mixture. Top each with 2 tbsp of tomato sauce. Bake at 400°F for 15-20 minutes. Top with the remaining parmesan cheese and broil for 2-3 minutes.
Serve immediately or store in the refrigerator for 4 days.
Quinoa with Tomatoes & Spinach
1 tbsp oil
1 yellow onion, finely diced
1 clove garlic, minced
1 cup quinoa
2 cups vegetable broth
2 cups baby spinach, finely chopped
1 cup cherry tomatoes, halved
salt and pepper
In a large saucepan heat oil over medium-high heat. Add onion and sauté for 3-4 minutes. Add garlic and sauté for an additional 30 seconds. Add quinoa and broth. Bring the mixture to a boil. turn heat to low, cover and simmer for 15 minutes. add tomatoes, spinach, salt and pepper. Turn off the heat, cover again and allow quinoa to sit for an additional 5 minutes or until the spinach is wilted. Serve immediately or store in the refrigerator for 4-5 days.
Roasted Sweet Potatoes & Peppers
2 sweet potatoes, peeled and diced
2 red bell peppers, diced
1 red onion, diced
1 tbsp oil
1 tsp garlic powder
salt and pepper
Preheat oven to 400°F. In a large bowl toss sweet potatoes, peppers and onion with oil, garlic powder, salt and pepper. Transfer them to a baking sheet. Bake for 25-30 minutes or until sweet potatoes are completely tender. Serve immediately or store in the refrigerator for 4-5 days.
Easy Bean Salad
½ cup red onion, finely diced
1 red bell pepper, finely diced
1 green bell pepper, finely diced
1 can chickpeas, rinsed and drained
1 can kidney beans, rinsed and drained
1 can green beans (or steam your own)
2 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
salt and pepper
In a large bowl combine red onion, red bell pepper, green bell pepper, chickpeas, kidney beans and green beans. In a small bowl whisk olive oil, red wine vinegar, Dijon mustard, salt and pepper. Toss well.
Store in the refrigerator for 4-5 days. Shake well before eating.
Blueberry Apple Yogurt Parfaits
For the Blueberry Vanilla Applesauce:
8-10 apples, cored and quartered
2 cups blueberries
½ cup apple juice or cider
1 tsp vanilla extract
For the Yogurt Parfaits:
2½ cups vanilla yogurt
1¼ cup granola
In a Dutch oven or large soup pot combine all of the ingredients. Make sure the vanilla bean is submerged. Bring mixture to a boil and then reduce heat to low, cover and simmer for 60 to 75 minutes. Stir mixture often. Remove pot from heat, remove vanilla bean and puree using an immersion blender.
Allow applesauce to cool completely before packaging. It can be stored for up to a week in the refrigerator or 6 months in the freezer.
Layer vanilla yogurt, applesauce and granola in jars. Store for up to 5 days in the refrigerator.
Green Goddess Dip
¼ cup fresh parsley
¼ cup fresh tarragon
¼ cup chives
¼ cup fresh dill
2 cloves garlic, minced
1-2 tbsp olive oil
1 tbsp lemon juice
½ cup feta cheese, crumbled
1 cup plain Greek yogurt
salt and pepper
Combine all of the herbs and the olive oil in the bowl of a food processor. Blend until it begins to become smooth. Add lemon juice, feta cheese and Greek yogurt. Blend until smooth. Season with salt and pepper. Store in the fridge for 4-5 days.