I'm thrilled to begin sharing the recipes I craft for my meal prep clients and my personal use throughout the week.
Cooking is a passion of mine, yet I must admit there are times when my energy doesn't match my enthusiasm. In an effort to use my time more wisely, I focus on preparing dishes that can be savored in various ways over the week.
Every week, I'll post recipes for breakfast, lunch, and dinner suitable for one person.
For those cooking for two, simply double the recipes. You can also choose to double up on some meals, leaving room for dining out or spontaneous culinary adventures.
These plans are designed to ease your cooking journey, helping you approach mealtime with more confidence and relaxation.
My focus is on high-protein, high-fiber meals that are quick and simple to prepare, aiming to keep most options sugar-free, with the occasional treat for friends, loved ones, or clients.
I adhere to a lifestyle free from sugar, dairy, gluten, and caffeine, finding it beneficial for my gut health, hormones, and overall well-being. My nutrition goals are inspired by Karen Hurd's principles, which align with my health goals.
Kimchi Hibiscus Chicken
Ingredient's
16 oz of your favorite kimchi
2 cups of brewed hibiscus tea
2-4 tablespoons Korean chili pepper, adjust to taste
1/4 cup of coconut aminos
1/4 cup of brown sugar or panela (optional)
4 pounds of chicken thighs (with bone for extra flavor or without for convenience)
Slurry: 1/2 cup of cornstarch mixed with 1/2 cup of water
Instructions
Combine the kimchi, brewed hibiscus tea, Korean chili pepper, coconut aminos, and brown sugar (if using) in a slow cooker.
Add the chicken thighs, ensuring they are submerged in the liquid.
Cook on medium for 6-8 hours.
Before serving, shred chicken with two forks and mix the cornstarch with water to create a slurry and stir it into the slow cooker to thicken the sauce.
Roasted Cashew Broccoli
Ingredients
2 heads of medium-size broccoli, cut into florets
1/4 cup of coconut aminos
2 tablespoons grated ginger
4 garlic cloves, grated
3 tablespoons of ghee or olive oil
1/2 cup of cashews
Instructions:
Preheat the oven to 450°F.
In a large bowl, whisk together coconut aminos, grated ginger, grated garlic, and ghee or olive oil.
Add the broccoli florets and cashews to the bowl, tossing to coat evenly.
Spread the broccoli and cashews on a baking sheet in a single layer.
Roast for about 20-25 minutes, tossing occasionally, until the broccoli is tender and the edges are crispy.
Bone Broth Rice
Ingredients
2 cups sushi rice
4 1/2 cups bone broth
Salt, to taste
Instructions
Rinse the sushi rice under cold water until the water runs clear. Let it soak in water for 1 hour, then drain.
In a pot, combine the drained rice and bone broth. Add salt to taste.
Bring to a boil, then reduce the heat to low, cover, and simmer until the rice is tender and the liquid is absorbed, about 18-20 minutes.
Remove from heat and let it sit, covered, for 15 minutes before fluffing with a fork.
Thai Turkey Meatballs
Ingredients
2 pounds ground turkey
2 eggs
2 carrots, grated
1/2 cup each of cilantro, green onion, and mint
1 large shallot
2 inches of ginger, grated
Salt and pepper, to taste
Instructions
Preheat the oven to 425°F and line a baking sheet with parchment paper.
In a food processor, pulse the cilantro, green onion, mint, and shallot until finely chopped.
In a large bowl, combine the ground turkey, eggs, shredded carrots, the herb-shallot mixture, grated ginger, salt, and pepper. Mix until well combined.
Form the mixture into golf ball-sized meatballs and place them on the prepared baking sheet.
Bake for 18 minutes or until cooked through and slightly golden.
Mashed Sweet Potato
Ingredients
Sweet potatoes (quantity as per your meal plan)
Butter (to taste)
Salt and pepper, to taste
Instructions:
Preheat the oven to 325°F. Poke the sweet potatoes with a fork.
Bake the sweet potatoes until they are very soft and tender, about 45 minutes to 1 hour, depending on size.
Once cool enough to handle, peel the sweet potatoes and mash them with butter, salt, and pepper. Adjust the butter quantity to your preference.
Spinach Egg Bites
Ingredients
2 dozen eggs
12 oz sausage, sugar-free, precooked and chopped
1 large tomato, quartered
16 oz spinach
Salt and pepper, to taste
Cheese (optional, vegan or regular), for topping
Instructions
Preheat the oven to 400°F and grease a muffin tin with butter.
In a blender or food processor, blend the spinach and tomato until it resembles a salsa.
Distribute the chopped sausage among the muffin cups.
Top with the spinach and tomato mixture.
Crack an egg into each muffin cup, season with salt and pepper, and sprinkle with cheese if using.
Bake for 12 minutes or until the egg whites are set but yolks are still slightly runny.
Roasted Carrots
Ingredients:
Carrots (remainder from the pound, after using some for the meatballs)
2 tablespoons of butter
Garlic powder, to taste
Instructions:
Preheat the oven to 475°F.
Peel the carrots and slice them as desired.
Toss the carrots with melted butter and garlic powder.
Spread the carrots on a baking sheet and roast for about 18 minutes, tossing occasionally, until tender and caramelized.
Remember, these recipes are meant to be flexible and tailored to your dietary preferences and needs. Enjoy crafting these meals for your week ahead!