FOOD PREP PART 2:
Today, we will be preparing everything we need for the next 5 days. Prep time approximately 1.5 hours.
On the menu for the next 5 days: Broccoli soup, Chicken Salad Lettuce Wraps, Pesto Quinoa, Fruit Salad, Oats & Berries, Green Salad w/Black Beans & Chicken, Cilantro Avocado Dressing, Sweet Potato, Grilled Artichokes, Pesto Turkey w/Kale, Chocolate Bananas & Scrambled Egg Wraps.
You will need:
- Chicken breasts (3)
- 1 Cup Quinoa (rinsed)
- Broccoli (3 lg. bunches)
- Celery (3 cups, chopped)
- Baby Carrots
- Onion & Bell Pepper Mixture (2 cups, chopped)
- 5 Cloves Garlic
- Basil & Cilantro (1 bunch ea.)
- Berries & Other Fruits
- Grapes or Apples (1 cup sliced or chopped)
- Butter Lettuce (1 head)
- Spring Mix (half container)
- 1 Can Low Sodium Black Beans (rinsed)
- Pine Nuts (sm. bag)
- Olive Oil
- Lemons (2)
- Sweet Potato (1)
- Extra Lean Ground Turkey (1 lb)
- Kale (1 lg. bunch)
- Artichokes (2)
- Bananas (3)
- Dark Chocolate Bar
- Almond or Peanut Butter
- Nonfat Greek Yogurt
- 1/2 Avocado
- Raw Almonds (1/2 cup, chopped)
***Store turkey meat in refrigerator to thaw out, and place kale in fridge until later this week.
To begin, preheat oven to 375 degrees. Place chicken breasts in a pyrex dish with 1/2 inch water, 1 tbsp olive oil, salt and pepper to taste. Place dish in oven along with your sweet potato, and set the timer for 35 minutes.
Next, get another large pot to make broccoli soup in. Add 2 cups chopped celery, 1 cup chopped carrots, and 1 cup chopped onion, along with 2 tablespoons avocado or olive oil, & 5 cloves garlic (peeled.) I used the leftover mixture of bell peppers and onions from earlier in the week when we made fajitas!
Sautee all ingredients until they become soft and fragrant. Next add chopped florets of broccoli, 1/4 bunch of fresh cilantro, and 1/4 bunch fresh basil (stems and all.) Add about 10 cups of water. Cover and bring to a boil. Cook until broccoli becomes fragrant and slightly soft. Set aside.
I like to use this bullion as seasoning, but you may use whatever spices you like, or whatever you have in your cabinet! I used 3 tablespoons “Better than Bullion,” and salt and pepper to season my soup.
Slice all of your fruit and mix together until you have approximately 4 cups of fruit salad. I used blueberries and strawberries. 🙂
Next up, grab a large mixing bowl. Add 1 cup sliced red grapes or apples, 1 cup chopped celery, and 1/2 cup chopped or sliced raw almonds.
Set mixture aside for later. Next up, gather 3 medium sized containers to pre-make salads in. Add spring mix, carrots, cabbage and cucumber. While you have the carrots handy, portion out 3 small bags for snacks.
In the food processor, add remaining fresh basil, including the stems. Add small bag of pine nuts, 3 tablespoons olive oil, juice from 2 lemons, salt and pepper. Blend until you have a smooth paste, approx 3 mins. Transfer mixture into a new bowl, and rinse food processor.
While the potato and artichokes continue cooking, let’s move on. In a medium sauce pot, add 1 cup rinsed quinoa and 1 1/2 cup water. Bring to a boil. Cover, and reduce heat to a simmer and let sit for 25-30 minutes, or until all the moisture is evaporated. This should time well with the remaining cooking time of your potato.
Now it’s time to whip up our soup. Using a blender and a large bowl to store, add soup mixture in batches until it is pureed nicely. I like to add a little nutritional yeast, and any last minute seasonings during this part. We will be eating this yummy soup for the next few days!
Using your food processor, add 1/2 avocado, 1 tablespoon Ms. Dash fiesta lime, 1 tablespoon avocado oil (or olive oil,) all remaining cilantro – leaves and stems, and blend until smooth, add salt and pepper to taste.
Now slice each artichoke into halves, and using a spoon, remove the inner prickly leaves. Lay halves onto a cookie sheet, and spread a thin layer of your extra pesto sauce onto each one. Store the remaining pesto for dinner later this week. Place artichokes under the broiler for 10 minutes, or until top sides begin to brown. Remove, turn off oven, and store artichokes in a tupperware. I used little tiny baby artichokes, hence the full cookie sheet. You should be left with 4 halves of regular size chokes.
We have 2 more tasks! Great job keeping up. 🙂 Next up, let’s deal with that cooked chicken. Take 1 breast and store in a plastic bag for dinner in a few days. Use your remaining 2 breasts to finish the chicken salad.
Our last task for today is dessert! Well done! You will need to cover a cookie sheet with foil or wax paper, and lightly spray or coat with coconut or avocado oil.
Slice bananas and lay out on the cookie sheet. Coat each banana with a small amount of almond butter. Sprinkle with cinnamon if you so desire. I did. 🙂 Top each banana with a small piece of your dark chocolate bar. Place tray into freezer for 30 minutes, remove, and transfer bananas to a ziplock back. Store in the freezer until you are ready to eat! YUM.
Alright, guys. I know that was a lot of work, but you have just prepared EVERYTHING you need to eat for the next 5 days straight. Think about how much more productive you can be, and more focused on your workouts too! Now everything is laid out for you, and ready to go at the exact moment you are. 🙂
Don’t forget to refer to Part 1 of the food prep to see a daily meal schedule for all this delicious food you’ve prepared.
Cheers, and bon apetit!