This week I went heavy on the veggies and utilized a lot of overlapping ingredients to cut down on prep time and to keep my grocery list as short as possible. Following I’ve outlined my menu and highlighted the ingredients I used in each so you can see how each meal is similar yet different.
Here’s what’s on the menu:
Rainbow Salad (Lunch/Dinner): Romaine, Cherry Tomato, Watermelon Radish, Carrot, Purple Cabbage, Sunchokes, Broccoli, Onion. Dressing: No Salt Organic Seasoning, Italian Seasoning, Lemon Juice, Apple Cider Vinegar, Avocado Oil, EVOO
Broccoli Salad (Lunch): Broccoli, Red Pepper, Onion, Purple Cabbage, Mushrooms, Bacon, Primal Mayo, Apple Cider Vinegar, Salt, Pepper, No Salt Organic Seasoning, Garlic Powder, Onion Power. Recipe 3-4 servings: 4 cups raw broccoli, 1/2 bell pepper chopped, 1/4 large sweet onion chopped, 1 cup cabbage shredded, 4 mushrooms chopped, 4 slices cooked bacon (cooked at same time as roast beef 375 for 20min), 1/2c primal mayo 2tbsp ACV, seasonings to taste. Mix and enjoy, this one gets better with time.
Shrimp Stirfry (Dinner): Onion, Garlic, Ginger, Purple Cabbage, Mushroom, Carrot, Celery, Watermelon Radish, Bok Choy, Shrimp, Coconut Aminos, Pepper, Salt, No Salt Organic Seasoning, Coconut Oil, Sesame Oil. Recipe 2-3 servings: In avocado oil saute veggies until tender (3 cloves garlic, 1inch fresh ginger minced, 1 carrot, 1 celery stalk, 1/2 large watermelon radish, 1 cup purple cabbage, 2 baby bok choy) add in seasonings and shrimp, cook until shrimp are opaque. To make an awesome teriyaki sauce, remove cooked veggies and shrimp, boil remaining juice until thickened and pour on top.
Sunday Dinner Roast Beef with Roasted Veggies (Dinner/Lunch): Carrot, Sunchokes, Red Bell Pepper, Mushroom, Onion, Celery, Garlic, Beef Roast, Thyme, Paprika, No Salt Organic Seasoning, Salt, Pepper, Onion Powder, Garlic Powder, Chicken Bone Broth. Recipe: 3lb beef roast, cover with seasonings (I used these but you can use whatever you like) brown on all sides in cast iron skillet, deglaze with 1 cup chicken broth transfer to roasting pan, cook at 375 uncovered until internal temp is to your preference of doneness. Add chopped veggies (2 celery stalks, 2 carrots, 4 sunchokes, 1/2 bell pepper, 6 mushrooms, 1/2 onion, 4 cloves garlic) either half way through cooking approx. 1 hour (depends how big your roast is) or after roast is done cooking and removed from pan to let rest. Put veggies in broth and cover pan, cook at 375 for 25-30min. This makes enough meat and veggies for dinner for 3, and left over meat for at least 2 lunches. To make an awesome gravy boil juices in a sauce pan until thickened and pour over sliced meat, no need to add flour or anything else.
Venison Stroganoff with Miracle Rice (Dinner): Mushrooms, Onion, Broccoli, Garlic, Avocado Oil, Butter, Ground Venison, No Salt Organic Seasoning, Coconut Aminos, Pepper, Salt, Thyme Apple Cider Vinegar, Sour Cream, Miracle Rice. Recipe 2-3 servings: Saute veggies (4 mushrooms, 1/2 onion, 1-2 cup broccoli and seasoning in 1 tbsp butter and 2 tbsp oil. Form little meat balls and cook through, add rinsed miracle rice package and 1tbsp coconut aminos, and 1tsp ACV. Remove from heat and add 1/2c sour cream.
Stuffed Peppers (Dinner): Red Bell Pepper, Ground Venison, Paprika, Chili Powder, Cumin, Salt, Pepper, No Salt Organic Seasoning, Lime Juice, Power Greens, Onion, Garlic, Mushroom, Celery, Cherry Tomatoes. Recipe 2 servings: Saute 1/2lb venison w/ seasonings, approx 1/4-1/2tsp of each, add in chopped veggies (1/2c tomato, 1 celery stalk, 4 mushrooms, 3 cloves garlic) and cook until tender, add in juice of 1 lime and 1 cup greens last. Saute until greens and wilted, put filling into par cooked pepper halves. Finishing cooking at 375 until peppers are tender the day you plan to eat these delicious stuffed peppers. Optional top with cheese, serve with salsa, sour cream and avocado.
Baked Cod with Roasted Brussels Sprouts (Dinner): Cod, Onion Powder, Garlic Powder, Brussels Sprouts, Salt, Pepper. Recipe 2 servings: 2 cod fillets cook at 375 on baking sheet (same time at roast beef) approx. 15 minutes. Brussels Sprouts cooked at 375, remove bacon and chop for broccoli salad, add sprouts on same baking sheet and coat in bacon grease, cook until tender about 20 minutes.
Lemon Ginger Almond Bars (dessert): Almond Butter, Butter, Coconut Oil, Ginger, Almond Extract, Lemons, Swerve Granular and Powdered Sugar, Coconut Flour, Almond Flour, Eggs. Recipe: Crust 1/4c almond butter, 1/4 c melted butter, 1/4c melted coconut oil, 1 egg, 1/4c Swerve granular sugar, 1tsp almond extract, 1tsp grated ginger, 1tbsp lemon zest, 1tbsp lemon juice, 1/4c coconut flour 1/4c almond flour. Mix all ingredients except the flours, gradually add sifted flour to wet mixture until forms a sticky dough. Press into a loaf pan lined with parchment paper. Bake 350 for 15 minutes. Lemon filling: 1/2c lemon juice, 1tbsp lemon zest, 1tsp grated ginger, 1/4c powdered Swerve sugar, 2 tbsp coconut flour 1 tbsp almond flour, 3 eggs. Mix all ingredients except flours, gradually sift into wet ingredients. Pour on cooled crust and bake 25 minutes at 350, allow to cool in the oven for 40 minutes. Cut and serve with dusting of powdered Swerve sugar.
Enjoy this meal prep menu. Let me know what recipes you try. A few time saving tips. Set you oven to 375 (its a pretty standard temp) and cook all your oven meals at the same temp. Build you menu around one pot meals to eliminate a ton a clean up.