Meal Preps


Our Favorite Seafood Recipe: Mustard Baked Salmon with Grilled Asparagus

Serves 5

Ingredients:

  • 5 – 5 oz wild salmon (measured raw)
  • 5 tbsp Dijon mustard
  • 2 1/2 tbsp olive oil
  • 5 tsp minced garlic juice from half of a lemon
  • 7 1/2 cup grilled asparagus
  • 2 1/2 tbsp minced garlic

Directions:

  1. Set oven to 405 degrees F.
  2. In a bowl, mix mustard, olive oil, garlic, and lemon juice.
  3. Pour the marinade over the salmon to completely cover it. For better flavor, place the marinating salmon in the fridge for at least one hour.
  4. Place the salmon on a baking sheet and top with slices of lemon (if desired). Bake for 10-12 minutes.
  5. Cut the bottom stems off the asparagus spears.
  6. Set a nonstick skillet on medium high heat and lightly spray with coconut or olive oil (if desired).
  7. Toss the asparagus and garlic in the skillet and sear for about 5 minutes, rolling the asparagus so that all sides are seared real good.
  8. Plate asparagus with salmon

Our Favorite Paleo Recipe: Thai Chicken Lettuce Wraps

Serves 6

Ingredients:

  • 1 cup almond butter
  • 1 cup water
  • 8 tablespoons coconut aminos
  • 8 cloves garlic, minced
  • 4 tablespoons ghee, or use coconut oil
  • 8 (6-oz.) boneless, skinless chicken breasts
  • 48 Romaine lettuce leaves
  • 16 cabbage leaves, chopped
  • 4 cups broccoli, chopped
  • 4 large carrots, shredded
  • 2 large green onion, sliced
  • 4 cups cilantro, chopped
  • Sea salt and freshly ground black pepper to taste

Directions:

  1. In a large bowl, add first 4 ingredients (almond butter through garlic) and mix well.
  2. Cover bowl and let sit overnight in the refrigerator, or at room temperature for 1 hour.
  3. Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil.  Season chicken with sea salt and pepper.
  4. Place chicken on grill for 4 to 6 minutes per side or until juices run clear; remove from grill and cut into 1/2″ cubes.
  5. On a plate, spread out washed romaine leaves. Fill each leaf with chicken, broccoli, cabbage, carrots, onion, and cilantro. Drizzle with almond butter sauce and serve.

Our Favorite Gluten Free Recipe: Grilled Pineapple Mojito Chicken over Quinoa Salad

Serves 5

Ingredients:

Marinade

  • Juice of 2 large limes
  • 2 1/2 Tbsp Fresh mint, Roughly chopped
  • 2 1/2 Tbsp Honey
  • Pinch of salt
  • 5 Small Chicken breasts (1/2 a lb.)

Quinoa Salad

  • 2 1/2 tsp Coconut oil
  • 1 1/4 Cups uncooked quinoa
  • 2 1/2 Cups water
  • ½ Small Onion
  • 10 Pineapple rings
  • 7 1/2 Tbsp Packed Cilantro, roughly chopped
  • 5 Tsp Fresh mint, finely diced
  • 5 Tbsp Coconut flakes, toasted
  • 5 Tbsp pineapple juice
  • 1 1/4 an avocado, sliced

Directions:

  1. Mix up the Marinade
  2. Combine the juice from two limes with roughly chopped mint, honey and salt.
  3. Place defrosted chicken in a shallow dish and cover with marinade. Cover and place in refrigerator for a minimum of two hours. (This can sit and marinate overnight but is not necessary.)
  4. Start Cooking (wait to start these steps until your chicken is done marinating)
  5. Heat 2 ½ teaspoons of coconut oil on medium to high heat in a pan. Add uncooked quinoa and toast until it is lightly golden and smells nutty. (This should take about 2-3 minutes.)
  6. In a larger pot combine the toasted quinoa with water and bring to a boil over high heat. Once boiling immediately reduce heat to low and cover until the quinoa has absorbed the water. (This should take about 15 minutes.)
  7. Combine cooked quinoa with mint, cilantro, coconut flakes and pineapple juice. Mix well. (Salt and pepper seasoning optional.)
  8. Heat grill to medium/high heat. Grill chicken thoroughly, until interior temperature reaches 165 degrees F. (This should take about 4-6 minutes.)
  9. Cover chicken and let rest.
  10. Turn grill heat up to high.
  11. Slice onion and pineapple into rings and grill until lightly charred. (This should take about 1-2 minutes per side.)
  12. Divide the quinoa mixture into 5 12 oz. or 16 oz. separate Meal Prep Containers and top with chicken breast, grilled onions, pineapple, and avocado slices.

Our Favorite Crock Pot Recipe: Balsamic Chicken

balsamic chicken meal prep

Serves 5

Ingredients:

Marinade

  • Juice of 2 large limes
  • 2 1/2 Tbsp Fresh mint, Roughly chopped
  • 2 1/2 Tbsp Honey
  • Pinch of salt
  • 5 Small Chicken breasts (1/2 a lb.)

Quinoa Salad

  • 2 1/2 tsp Coconut oil
  • 1 1/4 Cups uncooked quinoa
  • 2 1/2 Cups water
  • ½ Small Onion
  • 10 Pineapple rings
  • 7 1/2 Tbsp Packed Cilantro, roughly chopped
  • 5 Tsp Fresh mint, finely diced
  • 5 Tbsp Coconut flakes, toasted
  • 5 Tbsp pineapple juice
  • 1 1/4 an avocado, sliced

Directions:

  1. Mix up the Marinade
  2. Combine the juice from two limes with roughly chopped mint, honey and salt.
  3. Place defrosted chicken in a shallow dish and cover with marinade. Cover and place in refrigerator for a minimum of two hours. (This can sit and marinate overnight but is not necessary.)
  4. Start Cooking (wait to start these steps until your chicken is done marinating)
  5. Heat 2 ½ teaspoons of coconut oil on medium to high heat in a pan. Add uncooked quinoa and toast until it is lightly golden and smells nutty. (This should take about 2-3 minutes.)
  6. In a larger pot combine the toasted quinoa with water and bring to a boil over high heat. Once boiling immediately reduce heat to low and cover until the quinoa has absorbed the water. (This should take about 15 minutes.)
  7. Combine cooked quinoa with mint, cilantro, coconut flakes and pineapple juice. Mix well. (Salt and pepper seasoning optional.)
  8. Heat grill to medium/high heat. Grill chicken thoroughly, until interior temperature reaches 165 degrees F. (This should take about 4-6 minutes.)
  9. Cover chicken and let rest.
  10. Turn grill heat up to high.
  11. Slice onion and pineapple into rings and grill until lightly charred. (This should take about 1-2 minutes per side.)
  12. Divide the quinoa mixture into 5 12 oz. or 16 oz. separate Meal Prep Containers and top with chicken breast, grilled onions, pineapple, and avocado slices.

Simple Salmon

Makes 5 perfectly portioned meals.

Ingredients:

  • 1 2/3 lbs of fresh salmon (cut into 5 pieces)
  • Juice from 2/3 of a large lemon (at least 2/3 cup)
  • 2 1/2 tsp Italian seasoning
  • salt and pepper (to taste)

Instructions:

  1. Place salmon side by side in a shallow dish and squeeze lemon juice over each piece until coated.
  2. Marinate in fridge for at least one hour (This can sit and marinate overnight but is not necessary.)
  3. Preheat the oven to 500 degrees F.
  4. Line a baking sheet with parchment paper and put salmon pieces skin side down, and evenly placed on top.
  5. Lightly sprinkle each piece with Italian seasoning, salt and pepper
  6. Bake for 10 minutes (Internal temperature should reach 145 degrees.)
  7. Divide salmon into 5 16oz meal prep containers

Shopping List for Salmon:

  • 1 2/3 lbs of fresh salmon
  • 1 Large Lemon
  • Italian Seasoning

Easy Chicken Salad with Avocado & Cilantro

Makes 5 perfectly portioned snacks.

Ingredients:

  • 1 ½ pounds of boneless skinless chicken breast
  • 2 large avocados, cored & chopped
  • 1/4 cup cilantro, chopped
  • salt & pepper to taste

Instructions:

  1. Put chicken breast in a sauce pan with enough water to cover it and bring to boil over medium
  2. Reduce heat and allow chicken to simmer until it is no longer pink (internal temperature should reach 165 degrees F.)
  3. Move chicken breasts into a large mixing bowl and cool.
  4. Shred chicken meat with two forks
  5. Add avocados, cilantro, salt and pepper and mash together with a fork until thoroughly combined.

Tip: If you’re craving a little more flavor you can add in any other chicken salad ingredient you might enjoy, like: walnuts, red onions, or garlic.

Shopping List for Chicken and Avocado:

  • 1 ½ pounds of boneless skinless chicken breast
  • 2 Large Avocados
  • Cilantro