Mini-Meatloaf Meal Prep

Welcome to our last week of Meal-Prep Menus! We made it through the first month of the new year, with delicious, easy to make recipes for every taste. Hopefully you've tried out the meals on the blog and that you have a new favorite make-ahead lunch. This week, we have protein-filled, satisfying mini-turkey meatloaves. Make them on Sunday night, and chow down all the workweek long. 

These mini-turkey meatloaves are low fat, super high protein, with added vegetables for extra nutrition. The ingredients are few, the directions are easy to follow. This dish is perfect for lunch or make them all and serve for dinner for the family. I mean, nothing says home-cooking like meatloaf, right?

Spinach + Mozzarella Turkey Mini Meatloaf

Gather:

2 lbs Ground Turkey. Turkey breast is preferred, because of the lower fat content.

4 cups fresh baby spinach

Fresh basil (handful)

1 sweet onion

1/2 cup bread crumbs

1/3 cup tomato paste

1/2 cup  shredded mozzarella

Italian Seasoning to taste

Salt and pepper to taste

1 tbsp olive oil

Favorite Pasta Sauce (homemade or store bought, no judgements here!)

Method:

• Sauté minced sweet onions in pan with olive oil, just until translucent-not browned. Remove from heat
• Chop spinach and basil very finely
• With your hands, mix onions with ground turkey, basil + spinach, tomato paste, bread crumbs and cheese. 
• Add salt and pepper, Italian Seasoning to mix and combine well.
• Free form the turkey mixture into loaves about 3 inches wide by 5 inches long. 
• Place in a glass baking dish and cover them with your favorite pasta/tomato sauce
• Bake for about 25-30 minutes at 350F.

If using for meal-prep, after baking place each loaf into a container with veggies of choice. 

See, eating healthy is easy. And tastes pretty darn awesome. 

See you back here next week with a healthy weekend breakfast recipe!

Quinoa Burrito Bowl

image pinterest

Back for another week of make-ahead lunch ideas that are delicious, healthy and satisfying. This time around, may we present the delicious flavors of The Burrito Bowl. Yup, no need to hit up Chipotle, or your local burrito shop. For less money and healthier results make your own little bowl of heaven and feed your body better ingredients to fuel your muscles and keep you awake and working.

The combination in this dish  features some of our favorites. Complete amino-acid profile Quinoa, vegetables like tomatoes, corn and peppers. Protein from beans (and chicken if you like!) all topped with the healthy fat of avocados via guacamole. The right mix of flavors and nutrients to make your lunch a little more interesting and powerful. Feel free to add veggies of your choice or to sub in different protein options. This recipe is a great outline for a dish that is easily customized for any diet. 

Burrito Bowl

Gather:

1 cup quinoa (cooked)
1 15 oz. can black beans
1 15 oz. can sweet corn
1 large bell pepper

1 tomato, diced
1/2  onion
2-3 cloves of garlic
1/4 teaspoon cayenne
1/2 teaspoon cumin
4 tablespoons chopped, fresh cilantro
2 tablespoons olive oil
1 lime
salt + pepper

For Guac:

1 whole avocado

1/2 tbsp lemon juice

salt + pepper to taste

Optional: grilled chicken or steak cubes, cheese

Method:
-Cook quinoa according to package directions and set aside, and toss with 2 tbsp of cilantro. If you wish, you can mix the diced tomato directly into the quinoa, I like the mild flavor it gives the grain. 
-Heat beans and corn on stove, sprinkling with  half the salt, pepper and cumin. You aren't cooking the beans and corn, only heating to combine flavors and spices. 
-Slice up pepper, onion and garlic, adding the other half of the spices. Cook until peppers begin to soften, about 4-5 minutes. 
-To make guacamole: this is a simpler recipe than most. We are just going to mash one avocado, add lemon juice and salt and pepper. Alternatively, you can slice the avocado and top it with lemon and salt and pepper. 
-To make the bowls, layer tupperware container (3 cup container or so) with quinoa on bottom, then corn, beans, pepper + onion mixture. If using, add protein of choice, followed by guacamole. 

That's it. A simple, flavorful dish that is ready in about 15 minutes start to finish. Double the recipe if wanting to prepare for the whole week. Eating healthy shouldn't be difficult, and feeling satisfied should never be an obstacle. Stay tuned next week for another healthy make-ahead lunch idea to start off your 2015! 

Mediterranean Lunch Wrap

Lunch can be difficult. Preparing meals ahead of time, planning on healthy eating in the midst of chips and cake and cookies at work can be some of the biggest challenges one faces when making healthy changes. It can seem like the whole world is trying to sabotage your resolutions, especially in the midst of workday stresses and hunger pangs. 

Over the next few weeks we aim to suggest some easy make ahead lunches that are healthy, full of flavor and most importantly, satisfying. When you have something delicious on hand, it is easier to walk past the sweets and diet sabotages that can set your fitness plan back. Arm yourself with healthy foods, and you'll be ready for anything the day throws your way. 

Mediterranean Wrap

Ingredients:

• 1/2 cup water
• 1/3 cup couscous, preferably whole-wheat
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/4 cup lemon juice
• 3 tbsp extra-virgin olive oil 
• 2 teaspoons minced garlic
• 1/4 tsp salt
• 1/4 tsp  ground pepper
• 1 pound chicken tenders 
• 1 medium tomato, chopped
• 1 cup chopped cucumber
• 4 10-inch spinach, wheat or sun-dried tomato wraps or tortillas

Method:

-Boil water and add couscous, cooking to package directions. Fluff with a fork when cooked. 

-Mix parsley, lemon juice, mint, garlic and oil in small bowl with salt and pepper. Set aside.

-Toss chicken with 1 tbsp of the parsley mixture and cook in a skillet over medium heat  until cooked through, about 4 minutes per side.

-Using the remaining parsley mixture, stir into couscous with tomato and cucumber. 

-Spread couscous mix over the wrap, dividing the chicken onto each wrap. 

**If taking for lunch, it is better to assemble wrap when ready to eat, to prevent sogginess. Just bring chicken and couscous mixture in tupperware container and add to wrap when ready to chow down. 

Small changes CAN make a huge difference. Don't forget to plan for your healthy lifestyle to ensure success! See you back here next week for another easy lunch recipe to aid you in a healthier 2015!