Meal Prep: Week 2 & The Best Steak Marinade

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I know this is late, BUT I wanted to share what I made for the second week of our meal prep. I try to prep twice a week because we go through meals really quick and I only have 12 containers right now - need to buy more ASAP!

PROTEIN

Marinated Flank Steak
Using the marinade above, let the steak marinate for at least 24 hours (48 is best) and then cook over medium-low heat with the lid until cooked through. You don't want to dry it out since flank steak is so thin so definitely keep the lid on and the heat low.

 

GRAINS/LEGUMES

We went with black beans and refried black beans this week - Chance's favorite! 

 

VEGGIES

Riced Cauliflower & Carrots
Using one head of cauliflower, I chopped it in the food processor in small batches. I repeated this for the carrots as well. Then, as I did with the riced broccoli last week, I sauteed over medium-low heat with some water in small batches until cooked to my liking.

 

Hope you enjoy this week's meal prep! Let me know what your favorite meal prep meals are in the comments below or if you have any questions/feedback! Thanks!

My First Meal Prep: Beginner's Guide to Meal Prepping

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Most of you saw on my Instagram that we're trying out the whole meal prep thing and I am honestly SUPER EXCITED about it. Chance and I are both really into health and fitness, but honestly him way more than me. WAY back in college when I was running 4-5 miles a day I was really into health and fitness, but then I got really sick and lost my motivation, then life got super busy (I know that's a terrible excuse) so it wasn't until last summer that I started getting back into a "beginner's" workout routine and exercising more regularly. Now that we're more settled into our new home and have obtained workout equipment it feels like we are starting to finally make progress instead of just maintaining so I thought I would share our journey and maybe some of you will get some inspiration out of it or provide some motivation!

Again, this is my FIRST TIME doing a weekly meal prep so feel free to provide feedback, but just keep that in mind because I am learning as I do. Since Chance works Sunday - Thursday, my meal preps will be every Saturday vs. Sunday like most people, but here are the meals and variations I went with this week.

 

PROTEIN

Italian Chicken
I used boneless chicken breasts and rubbed them with Mrs. Dash Italian Seasoning and then added them to a saucepan with Olive Garden Salad Dressing. I cooked thoroughly on each side with the lid on.

Old Bay Shrimp
I just used a bag of pre-cooked frozen shrimp, thawed if partially and then placed it into a large saucepan with 1/2 cup of old bay and let it cook like a shrimp boil.

 

GRAINS/LEGUMES

This week I went with what was in the pantry: black beans and chickpeas! 

 

VEGGIES

Riced Italian Garlic Broccoli
I used a really large bag of broccoli from Sam's Club and chopped it in the food processor in small batches. Then, again in small batches, I sauteed over medium-low heat with some water, Mrs. Dash Italian Seasoning and garlic until it was cooked to my liking.

 

I only made 6 meals because I didn't order enough tupperware apparently so I'll be doing another meal prep Monday or Tuesday most likely when the rest arrives! Let me know what your favorite meal prep meals are in the comments below or if you have any questions/feedback! Thanks!

 

 

Turkey Stuffed Cabbage Rolls

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INGREDIENTS
• 1 head of cabbage
• 2 pounds ground turkey
• 2 eggs
• 2-4 cloves of garlic, minced
• 1 medium white or yellow onion, diced
• 2 teaspoons salt (optional)
• 1 teaspoon black pepper (optional)
• Cooked white rice (optional)
• 1 can tomato sauce (optional)

DIRECTIONS
1. Pre-heat over to 350 F. Cut out as much of the cabbage core as possible, this will help when separating the leaves. Bring a large pot of water to a boil and drop the cabbage in. Remove once the leaves begin to separate. Peel off each leaf and set aside on paper towels to dry. You may have to repeat this process a few times to get the leaves off by re-adding to the boiling water.

2. Mix the ground turkey with the eggs, onion, garlic, salt and pepper. Spoon a portion into each cabbage leaf and roll up, folding each side in as you go to close it up. Place the rolled cabbage with the seams down on a baking sheet and bake for 1 - 1.5 hours in the oven or until turkey is fully cooked.

3. Cook desired amount of white rice in a rice cooker or pot following the instructions on the package and heat tomato sauce in saucepan when cabbage rolls are almost finished cooking.

4. Let cabbage rolls cool down, then serve over white rice and top with tomato sauce.

 

 

 

Banana Protein Pancakes

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INGREDIENTS
• 4 bananas
• 4 eggs
• 1 scoop chocolate whey protein powder
• 2-3 tbsp PB2 with chocolate

DIRECTIONS
1. Mash together egg and bananas with fork or in a blender to get the mixture extra smooth. Add in the protein powder and PB2.

2. Spray a small non-stick pan with cooking spray and place on the stove over medium heat. Pour about one cup of pancake batter into the pan and cook until the edges begin to bubble then flip over and cook until done. Repeat until you've used all of the batter.

3. Enjoy plain or with your choice of topping!

 

 

 

 

Tuna Poke

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INGREDIENTS:
• 1 pound of sushi grade Ahi Tuna
• Handful of cilantro
• 1 scallion
• 1 teaspoon sesame seeds
• 1 teaspoon grated ginger
• 1 white onion
• 1/2 cup soy sauce
• 1 teaspoon sesame oil
• Pinch of salt
• Pinch of black pepper
• Serve over white rice

DIRECTIONS:
1. Thinly slice the green portion of one scallion and 1/2 of the white onion. Grate one teaspoon of ginger and chop a handful cilantro. Mix together.

2. Cube your Ahi tuna and mix in with the other ingredients. Add the soy sauce, sesame oil, sesame seeds, salt and pepper and mix everything together. Set aside in the fridge for about an hour.

3. While the Ahi Poke is in the fridge, prepare the rice according to the instructions on the package. Once tuna has set for an hour, serve in a bowl over white rice.