More Meal Prep | Week 3

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SHOPPING LIST
PRODUCE
English cucumbers x2
green beans
broccoli
cherry tomatoes
cauliflower
snap peas
red onion
garlic
basil
parsley
lemon
DELI
roasted red peppers
feta cheese
SEAFOOD
salmon filets x4
GROCERY
maple syrup
Dijon mustard
quinoa
vegetable broth
olive oil
sliced almonds
white vinegar
sugar
mustard seeds
DAIRY
plain yogurt
eggs
milk/cream
cheddar cheese
Maple Glazed Salmon
4 salmon filets
3 tbsp maple syrup
1 tbsp balsamic vinegar
1 clove garlic
2 tsp Dijon mustard
salt and pepper
½ tsp chili flakes (optional)
Preheat oven to 350°F.
Place salmon filets in a baking dish.
In a small bowl whisk maple syrup with balsamic vinegar, garlic, Dijon
mustard,
salt, pepper and chili flakes.
Pour sauce over salmon and brush until evenly coated.
Bake at 375°F for 15-20 minutes.
Store in the refrigerator for 3-4 days.
Enjoy!
Herb & Garlic Quinoa
1 cup quinoa
2 cups vegetable broth
1 clove minced garlic
2 tbsp olive oil
½ lemon, juiced
2 tbsp fresh parsley, chopped
2 tbsp fresh basil, chopped
salt and pepper
¼ cup goat cheese, crumbled (optional)
In a medium saucepan combine quinoa, vegetable broth and garlic
over medium-high heat.
Once broth reaches a boil, reduce heat to low, cover and simmer for
20 minutes.
Turn off heat and let quinoa sit for another 5 minutes.
Season quinoa with olive oil, lemon juice, parsley, basil, salt and
pepper.
Store in the refrigerator for 4-5 days.
Enjoy!
Oven Roasted Green Beans
1lb green beans, trimmed
1 tbsp oilive oil
salt and pepper
toasted almonds
Preheat oven to 400°F.
In a bowl toss green beans with olive oil, salt and pepper until evenly
coated.
Pour onto a baking sheet.
Bake for 8-10 minutes.
Finish with toasted almonds.
Store in the refrigerator for 4-5 days.
Enjoy!
Sweet & Tangy Cucumber Salad
2 English cucumbers, thinly sliced
½ red onion, thinly sliced
¼ cup white vinegar
2 tbsp sugar
1 tsp mustard seed
salt and pepper
Drain thinly sliced cucumber for 30 minutes in a colander.
In a large bowl mix cucumber and red onion.
In a small bowl whisk white vinegar, sugar, mustard seeds salt and
pepper until the sugar has dissolved.
Toss cucumbers in the dressing.
Store in refrigerator for 4-5 days.
Enjoy!
Roasted Red Pepper Dip
2 roasted red peppers
½ cup plain yogurt
¼ cup feta cheese
½ tsp Greek seasoning
salt and pepper
Combine all of the ingredients in food processor.
Blend until smooth.
Store in the refrigerator for 4-5 days.
Enjoy!
Broccoli Cheddar Crustless Quiche
2-3 cups broccoli florets
1 cup shredded cheddar cheese
8 eggs
½ cup cream
½ cup milk
salt and pepper
Preheat oven to 350°F.
Grease mason jars, ramekins or muffin tins liberally.
Lightly steam broccoli florets until the become bright green.
Fill each cup with broccoli.
In a large bowl whisk eggs with cream, milk, most of the shredded cheddar, salt and pepper.
Pour egg mixture into each cup until it’s ¾ full.
Top each cup with shredded cheddar.
Bake for 25-30 minutes or until the quiche is set (this will depend on the size of your jars, ramekins or muffin tins).
Store in the refrigerator for 4-5 days.
Eat cold or reheat in the microwave.
Enjoy!