This week’s meal prep

Good morning!

My hubby was out of town over the weekend, so I thought I’d take advantage of a quiet Sunday by prepping some food to have throughout the week.  Here’s what I came up with.

Hard boiled eggs:

Turkey zucchini muffins (EDIT:  scroll down to the bottom of the post for the recipe!):

A batch of steel cut oats (one container will go in the fridge, and the other in the freezer):

Some cucumber and tomato salad:

Some asparagus dip, courtesy of Peas & Crayons:

And the shrimp and crab ceviche that I talked about in this post:

Click here to see this week’s meal plan and how I plan to incorporate these foods into my week!

Turkey Zucchini Muffins

Ingredients:

  • 1 teaspoon of olive oil
  • 1/2 of an onion, diced into small pieces
  • 1/2 of a red bell pepper, diced into small pieces
  • 1 medium zucchini, shredded (I shredded mine with a box grater)
  • 1 clove of garlic, minced
  • 1 lb. package of ground turkey (I used 93% lean because it was on sale, but 99% lean would be even better!)
  • 1 egg, beaten
  • 1/2 cup of ketchup, divided
  • 1 teaspoon of sriracha sauce (optional – if you like spicy!)
  • 1 teaspoon of Bragg’s Liquid Aminos
  • 1 teaspoon of chili powder
  • 1/2 teaspoon of red chili flakes (optional – if you like spicy!)
  • salt and pepper (approximately 1/4 teaspoon of each)

Directions:

  • Preheat your oven to 400 degrees
  • In a large skillet, heat the olive oil over medium high heat
  • Add the onion, red pepper, and garlic, and until the onion starts to become translucent.  Add the shredded zucchini and cook for about 2 minutes more (enough for some of the moisture to come out of the zucchini)
  • In a large bowl, combine the cooked ingredients with all other ingredients on the list, with the exception of 1/4 cup of the ketchup and the sriracha sauce (if using)
  • Mix everything together well, and then with a 1/2 cup measuring cup, scoop out and place into muffin tins which have been sprayed with olive oil spray or non-stick cooking spray  (NOTE:  for me, this equaled out to 8 muffins total)
  • Mix the reserved 1/4 cup of ketchup and the sriracha sauce together and spread on the top of each muffin
  • Bake for approximately 30 minutes, or until the muffins are cooked through
  • Let cool, and then remove from the muffin tins with a spoon – they should pop out easily
  • TIP:  Place a sheet pan on the rack underneath your muffin tins in case any “juices” from the meat bubble up and spill over while it is cooking

Nutrition (based on 8 muffins, 1 muffin per serving):

  • 133 calories
  • 8 grams of carbs
  • 5 grams of fat
  • 12 grams of protein

Did you do any meal prep for your week?  What did you make?

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6 thoughts on “This week’s meal prep

  1. I def have to try the turkey zuchinni muffins as soon as I get back from camp next week.
    I do meal prep on Sundays too. I always make all my eggwhites and spinach up and put it in individual baggies for breakfast, a big bath of steelcut oats, busygirl healthylife turkey sausage, salsa chicken, and balsalmic turkey tenerloins, and a few sweet potatoes portioned out for the week.

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