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Recipe Blog

Meal Prep: Eat the Rainbow

laura lomax

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MEAL PREP 

4 - 5.3 ounce Siggis yogurt + Banana with 1 tbsp. peanut butter

6 -Chicken and gnocchi soup + orange  

4 - Roasted vegetables (brussel sprouts, carrots, potato) + beef round steak + apple

8 Snacks: 4- 1 ounce cheese + 1/2 cup blueberries AND 4- 1/4 cup hummus with 1/2 a cucumber  

*There are 5 cups of soup left for additional meals or to freeze with this recipe after the portions are distributed for the meal prep*

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This meal prep incorporates takes approximately 1.5 hours to complete from start to clean up. The meals are packed with vegetables and really encompasses the philosophy to "eat the rainbow". Each different color and shade of fruits and vegetables provides different health benefits. Blueberries or other blue and purple fruits and vegetables are rich in antocyanin an antioxidant that can help with heart health and blood pressure control. Green vegetables such as the spinach and brussel sprouts are a great source of vitamin K, folic acid, and potassium. Orange fruits and vegetables are a great source of beta carotene can convert to vitamin A which is essential for eye health, skin health, and maintaining a strong immune system. Regardless of if you choose to meal prep fill your plate daily with a rainbow of colors to maximize the health benefits from the foods you consume. 

Ingredients: 

2 pounds chicken breast tenders 

1 pound beef eye of round steaks 

17.6 oz package of Gnocchi 

8 cups low sodium chicken broth

1 cup low sodium beef broth 

4 -5.3 oz siggis yogurt 

Single serve 1 ounce Parmesan cheese blocks

4 small-medium potatoes 

1 bundle of spinach 

15 oz Brussel sprouts

16 oz bag sliced carrots

 6 cloves Garlic 

1 white onion 

4 bananas 

6 Mandarin oranges 

4 apples

1 Pint blueberries 

2 Cucumbers 

Natural Peanut butter 

Hummus

Olive oil  

1 tbsp. Butter  

Salt

Pepper 

Oregano

Thyme 

Directions: 

1. To cook the steaks first season steaks with salt and pepper on both sides.   Add ~ 1 tbsp butter to the skillet and heat to medium to high heat to melt the butter. Once melted add the steaks and brown on each side for ~ 2-3 minutes.  Remove steaks from pan and reduce heat to low. Add in ~ 1 cup of beef broth and add steaks back to the skillet. Cover and cook on low for ~ 45 minutes or under tender. 

2. Next prepare the soup. First chop onions and garlic. Place onions, garlic, 1/2 bag sliced carrots, and 2 tbsp. olive oil into the soup pot. Saute until the onions are translucent or ~ 5 minutes. Next add in 8 cups low sodium chicken broth and 2 cups of water. Bring to a boil. 

While waiting for the soup to boil cut the chicken into cubes and season with salt and pepper. Heat 1-2 tbsp olive oil in saute pan over medium heat. Add the chicken to the skillet and cook for ~4 minutes then stir and flip to the other side and cook for an additional ~4 minutes or until chicken is cooked thoroughly. 

 Maximizing the cook top to complete meal prep in minimal time. Waiting for the soup to boil the chicken is cut and added to a skillet. The beef continues cooking covered. 

Maximizing the cook top to complete meal prep in minimal time. Waiting for the soup to boil the chicken is cut and added to a skillet. The beef continues cooking covered. 

 

3. While the chicken is cooking preheat the oven to 400 degrees to roast the vegetables. Line a large baking dish with foil. Wash the potatoes, brussel sprouts, and the spinach.  Peel and slice the potatoes into thin 1/4 inch slices.  At this time check on the chicken and if cooked thoroughly remove from heat. Continue prepping the vegeteables. Cut the brussel spouts in half. Add remainder of the carrots to the cooking sheet. Season the vegetables with oregano, thyme, salt, and olive oil. Combine all the vegetables making sure to coat them all the olive oil and seasoning. Place in preheated oven and roasted for ~ 20-25 minutes. 

 Roasting vegetables adds a depth of flavor to the vegetables. The vegetables are cut and ready to be seasoned with olive oil, thyme, oregano, and salt. 

Roasting vegetables adds a depth of flavor to the vegetables. The vegetables are cut and ready to be seasoned with olive oil, thyme, oregano, and salt. 

 

4.   Add the chicken and its cooking juices to the soup. Add the gnocchi and spinach to the boiling soup.  Once gnocchi float to the top the soup is complete. Portion soup into single serve containers to allow to cool. 

5. At this time the beef is likely tender and cooked. Remove from heat and remove vegetables from oven (after ~ 25 minutes or as they begin to brown on the edges). Portion vegetables and meat into single serve portions. 

6. While foods cool portion out blueberries (for best quality wash right before consuming).  As food continues to cool clean pots, skillets, and utensils. Once food is cool, cover and store in refrigerator. 

 This meal prep provides these healthy and delicious protein and vegetable packed meals.  Preparing meals ahead of time makes healthy eating easy and gives you more time to enjoy with family and friends. 

This meal prep provides these healthy and delicious protein and vegetable packed meals.  Preparing meals ahead of time makes healthy eating easy and gives you more time to enjoy with family and friends.