Meal Prep

This is what my Sunday afternoons consist of:

From left to right: chicken broth quinoa, wilted garlic kale, baja fish taco, lemon roasted brussel sprouts, lemon basil salmon, pumpkin pancakes.

Making food for the week. And this is only for breakfast and lunch for two days!
 

Chicken Broth Quinoa:

Rinse 1 cup quinoa and boil  in two cups of chicken broth with some salt and a drop of olive oil until all moisture absorbed. Top with sliced green onions.

Wilted Garlic Kale:

Put a drizzle of olive oil in a pan on medium, add a clove of crushed garlic and a dash of red chili peppers then a couple handfuls of baby kale. Move around for a bit, then add a tsp of water and cover with a lid to steam the kale.

Baja Fish Tacos:

For the fish: heat up a pan with coconut oil, add the Baja fillet, season with del orbo chili, chili powder, salt, pepper and lime juice. Cook until you can break it up. Top with sliced green onions. Eat with tortilla and guacamole.

Roasted Lemon Brussel Sprouts:

Cut the brussel sprouts into quarters and rinse well. Heat your oven to 350 F. Put brussel sprouts onto a cookie sheet preferably with a non-stick slip mat or parchment paper. Drizzle sprouts with olive oil, season with salt, pepper, lemon and herb spice mix, zest of 1 lemon, and lemon juice. Mix with your hands. Bake for about 20 minutes, moving the sprouts around a couple times, until the sprouts are soft and some of the loose leaves are roasty.

 

Lemon Basil Roasted Salmon:

Line a pie tin or something similar with a large piece of parchment paper. Place a salmon fillet in the centre. Drizzle fillet with olive oil, season with salt, pepper,  bit of lemon zest, and chopped basil leaves (4 or so), and some lemon juice. Wrap up with salmon in the parchment paper so that it creates a totally sealed packet. The fish will steam inside and keep the basil leaves moist instead of charred in the oven. Bake at 350 F for 15 minutes or less, depending on the thickness. I did this at the same time as the sprouts above.

Weight Watchers Pumpkin Pancakes:

 

For 1 serving: mix together 1/3 cup rolled oats, ½  cup egg whites, ¼ cup pumpkin, cinnamon to taste. I put sooooo much cinnamon in mine. I also let it sit for a bit so that the oats swell up and absorb the egg whites. This creates a more solid texture more similar to ‘real’ pancakes instead of feeling the oaty texture. Then you just bake them like normal pancakes with some coconut oil. Then serve them with a bit (as little as possible) maple syrup, mixed berries and fat free cottage cheese.