Nutritious Nuggets: Meal Prep for the Week

Kid Friendly Recipe: Sweet potato Turkey meatballs/patties

Tools: 

Cutting Board, Knife, Large Mixing Bowl, Food Processor, Baking pan, parchment paper

Ingredients: 

1.5 lb of ground Turkey

1 egg

2 sweet potatoes in the food processor

1 yellow onion in the food processor

1/2 cup of almond or hazelnut flour

1 1/2 tsp of Salt and Pepper

2 Tbsp of Chili powder

1 tsp of paprika

Directions: Preheat oven to 400 degrees. Cut up sweet potatoes in big chunks and blend in the food processor until they’re in small chunks. Cut up onions in quarters and do the same (process for 5-10 seconds). In a large mixing bowl combine all the ingredients together until well combined. Then with an ice cream scooper place them on a baking pan with parchment paper and bake for 20 minutes. Feel free to cook half and freeze 1/2 raw meatballs for easy fresh meals.  Pair this with veggies/

Morning Drink for the week:

1 cup of premade water/lemon/ Dash of AC vinegar (helping with sugar cravings) – Make in bulk and store in the fridge

1 cup of coffee with Almond Milk

Day 1

Breakfast:

Papaya

2 scrambled Eggs with diced sweet potatoes and salsa verde

Snack:

Premade Trailmix from Dekalb Farmers Market: Almond, Walnuts, Cashews, and Raisins & Watermelon blended in a smoothie

Lunch:

Premade: Baked chicken/ Sweet Potato and red bell peppers/ Quinoa 

Dinner:

Premade: ground turkey meatballs / 2-3 handfuls of Spinach/ Avocado/ Redbell peppers topped with Tessame Lemon Oil Dressing

Day 2

Breakfast:

Watermelon

Premade: Sweet Potato and ground turkey meatball (leftovers) with 2 handfuls of Dragon Kale sauteed with coconut oil, lemon and everything in a bagel seasoning

Lunch:

Premade Meal: Dill and Tessame lemon oil marinated Salmon with roasted carrots and Quinoa

Snacks:

Watermelon, Spinach and collagen smoothie  & Chia Seed Pudding with almond milk and dates

Dinner:

Premade: Baked chicken/ sweet potato and red bell peppers with Quinoa

Day 3

Breakfast:

2 fried eggs with Sauteed Kale, coconut oil, lemon and salt, and pepper

Snack:

Trail mix

Lunch:

Premade: 1/2 Baked chicken breast/ sweet potatoes and red bell peppers

Snack:

Collagen Smoothie: Collagen, Frozen Acai, 1 banana, almond milk, 2 dragon kale leaves

Dinner:

Salad: Salmon, raw Red bell peppers, 2-3 handfuls of raw spinach and Tessamae lemon and ginger vinaigrette

*Frugal Grocery Shopping Tip: Grab veggies, fruits, spices and whole grains from Your Dekalb’s Farmers Market; Grab protein and down the aisle foods from Kroger

Grocery List For 2 People

Veggies

• Bag of mini Bell Peppers (for salads)
• Bag of Carrots (roasted for meals/ raw for snacks)
• 2 bunches of Dragon Kale (smoothies/salads/sauteed)
• 1 bag of spinach (smoothies/salads/sauteed)
• 3 large Red bell peppers (Sauteed for meal prep)
• 5 Medium sized Sweet Potatoes (3 of them diced and roasted other 2 for meatballs)
• 1 yellow onion (meatballs)

Herbs:

• Dill (Salmon)

Fruits

• Frozen Acai (check that it’s unsweetened for smoothies)
• 2 bunches of bananas (Smoothies, topping for Chia Pudding, snack)
• Large Watermelon (snack, smoothies)
• Large Papaya (snack)
• 4 lemons (morning drink and squeezed on sauteed greens)
• Dates (natural sweetener for chia seed pudding)
• 3-4 Avocados (salads, added fat for meal prep)

Protein

• 1.5 Chicken Breast (salads and meal prep meals)
• 1.5 lb of grounded Turkey (meatballs)
• 1 lb of Salmon (salads and meal prep meal)
• 1-2 dozen Eggs (breakfast or last-minute meals)

Nuts and Seeds: Pricey but usually last 2-3 weeks when bought in bulk

• Almonds
• Walnuts
• Raisins
• Cashews
• Chia Seeds (chia pudding)

Down the Aisle foods:

• Tessamae Lemon and Olive dressing/marinade – (salmon and salads)
• Coconut oil- (baking and sauteeing)
• Extra Virgin Olive Oil- (dressing)
• Everything but the bagel seasoning- (Flavorful addition for sauteed greens)
• 4- almond milk- (smoothies, chia seed pudding, coffee)
• Coffee
• Whole 30 approved Bar: Lara Bars, Epic Bars, Rx (in my car for an emergency snack)
• Apple Cider Vinegar with Mother  (morning drinks, salad dressing)
• Quinoa
• Vital Protein Collagen