Monday through Friday, you’re a Meal Prep machine. Containers locked n’ loaded with crisp greens, healthy grains, and power-packed protein. The organization is your work-week solace. When the hustle and bustle is just beyond your control, you can rely on Meal Prep to have your back (and your belly). Friday wines into the weekend and – being the totally balanced, go-with-the-flow babe you are – you have a craving to cook up something soulful and spontaneous that says, “self-care Sunday vibes” all while nourishing your bod to meet your goals.
If you can relate, press play on your fave girl-power Pandora station, throw your hair into a messy top knot, and meet me in the kitchen (rosé optional) for some delicious and nutritious Everything But The Kitchen Sink meals.
Pause and put down the cutting board, babe. Before we get to chopping we gotta have the goods. Behold the expertly-stocked trifecta: fridge, freezer, and pantry. A combination of leftovers and staple ingredients, these are the items you are guaranteed to find in my kitchen at all times – long after the meal prep is done.
Fridge: greens (kale + spinach) // unsweetened almond milk // bananas // nonfat greek yogurt // liquid egg whites // leftover fruits + veggies
Freezer: protein variety // frozen veggies (brussels + broccoli) // ezekiel bread // whole wheat pita
Pantry: quinoa // Banza // powdered peanut butter // maple syrup // honey // evoo // balsamic // organic marinara // organic chickpeas
Now, let’s get cookin’ good lookin’ 😉
- Toast Two Ways. There’s no better way to kick off the weekend than with a toast – and I’m not only talking about champagne, ladies. I love to pop two slices of ezekiel bread in the toaster and top ’em two ways – savory and sweet – to cover all my post-workout carb and protein needs. Scramble egg whites with leftover spinach and veggies for the right, and whip up some powdered peanut butter as a sliced-banana base for the left. It’s totally up for debate, but I say the best way to eat these toasty treats is alternating bites for maximum flavor.
- Perfect Pita “Pizza”. Take it from a lover of all things greasy-cheesy-carbs, this minimal-prep dish for one is so damn delicious and better-for-you, you will never consider a classic pizza parlor again. Start with a whole wheat pita, organic marinara, and EVOO. (Tip: I recommend Trader Joe’s Apocryphal Pita. If you don’t have a TJ’s near you, check labels for whole ingredients and minimal sugar). Once you have your base going, it’s toppings time, babe! Experiment with the three key pizza perfecters: protein, veggies, and flavor. Pop it in the oven and bake for about 15 minutes or until pita reaches your desired crispiness. My favorite combos are chicken (pre-prepped) + spinach + tomato + onion with a balsamic glaze and chickpeas + kale + brussels + garlic with a maple-balsamic glaze.
- Soul Bowl. This bowl tastes just like its name, a big bowl o’ good-for-the-soul. Start with a base of 1/2 cup cooked quinoa. Sauté or roast any left over veggies from your bottomless produce drawer and finish it off with lean protein. Think shrimp + zucchini + yellow onion with a honey garlic sauce, salmon + brussels + mushrooms with a maple balsamic glaze, or chicken + broccoli + avocado with fresh salsa. Bonus! Take the Soul Bowl to the dark side (dark chocolate, that is ;)). Mix 6 oz of nonfat greek yogurt with 1 tablespoon powdered peanut butter and top with your favorite sweet nibbles: sliced banana (or any fresh fruit), cacao nibs, grainless granola, and a drizzle of honey. This is my fave Friday night treat 🙂
- Sludge it Up! One fork full of Sludge will have you reminiscing on your fave memory of mom’s home cooking. It might not look (or sound) pretty, but tastebuds – and ~TBH~, moms (she promised I’d say that one day) – know best: it’s what’s on the inside of Sludge that counts. To make a classic Sludge, heat two stove burners at the same time – this may mean you have to put down the rosé 😉 Prepare one serving of Banza (or your go-to pasta substitute) on one burner and one serving of ground turkey on the other. Combine prepped Banza and 2 cloves chopped garlic with ground turkey. Stir in organic marinara and spices to taste (I love a dash of pepper and oregano). Dig into your leftovers and toss in diced onion, sun dried tomato, or spinach (or all three)! Mix n’ serve with a side of your favorite steamed or sautéed green veggies, like brussels and broccoli. Feeling extra fancy? A side of ezekiel “garlic bread” is the perfect compliment.
- Superstar Salad. Thanks to the leftover game, gone are the days of snooze-fest salads (no offense, romaine). Combine leafy greens (kale yeah!) in a giant bowl and start choppin’ fruits and veggies to your heart’s content. Don’t be afraid to experiment here! Winter vibes call for hearty add-ins like hummus, sweet potato, apple, squash, and cauliflower. Make it fresh and fruity with mixed berries, fresh cucumber, cooked quinoa and toasted walnuts. Add everything and anything… but the kitchen sink 😉