I hope this finds you well after a nice long holiday weekend. I also hope you were lucky enough to spend the holiday with family and or/friends. After some travel, quality time with family, and holiday indulging, it felt nice to spend today getting our ducks back in a row before the seemingly daunting week ahead. My work schedule is going to pick up ten fold this week, and Ill be working through dinner every night — thus, meal planning was a top priority today so I could ensure that plenty of food was ready for week. I did a majority of the time consuming prep today, and will prepare a few extra things through out the week. For most of my lunches, I will eat the roasted veggies and salmon on top of a bed of kale with dressing. Currently in the crock pot is the Poblano Butternut Squash Soup, which will be used for a couple of lunches, and one dinner. I also grilled chicken ahead of time for a couple of our dinners. There will definitely be leftover chili from tonight, that Corey will be able to eat as another dinner during the week. The things I will prep late on in the week are the bruschetta, pesto pasta, and the wild rice (unless I get ambitious and do any of that before bed because I just now realize it is only 5 pm).
The Dinner Menu:
Monday: Bruschetta Chicken and Pesto Pasta over Spinach
Tuesday: Poblano Butternut Squash Soup
Wednesday: Lemon Chicken with Brussels Sprouts and Rice
Friday & Saturday : Out for Dinner
The Prepped Items:
Simple Grilled Chicken
- 1 lb organic chicken breast
- lemon juice
- avocado oil
- Sea Salt
- In a large bowl, combine chicken breasts with 3 tbsp lemon juice and 3 tbsp avocado oil. let sit for at least 10 minutes.
- Heat a grill pan cast iron skillet on medium-low, and then place chicken in skillet.
- Cook for 10-15 minutes per side or until internal temperature is 160 degrees.
- Remove from heat and let sit for 5 minute before serving or store in fridge for upto 1 week.
Oven Baked Salmon
- 12-16 oz of salmon
- 1/2 lemon
- 1 tbsp avocado oil
- Sea Salt
- Preheat oven to 350 degrees.
- Place salmon filets in a square glass baking dish, and rub with oil.
- Squeeze lemon juice over the filets.
- Season with sea salt and pepper.
- Bake for 12 minutes.
- Eat immediately or store in fridge for up to a week.
My Roasted Veggie Standard
I follow the same standard formula for my of my roasted vegetables, varying only in time for the most part. Once you’ve roasted vegetables a couple of times, it becomes pretty second nature to prep them up with any meal.
- Cut the vegetable of choice as desired, toss them in a large bowl with avocado oil.
- Spread out evenly over a baking sheet (I like to use parchment paper, too)
- Place in preheated 450 degree oven.
- Roast for 12-20 minutes depending on the vegetable and desired doneness. Examples below.
- Cauliflower or Broccoli: 12 minutes
- Bell peppers: 20 minutes
- Squash: 20-30 minutes
- Asparagus: 12-15 minutes
- Brussels Sprouts: 15 minutes
- Sweet Potatoes: 20 minutes
So there you have my meal prep for the coming days. Recipes for the Poblano Butternut Soup and the Bruschetta will follow. I wish you all a good week back to work!