Meal Prep – Week of October 24th, 2016

It has been too long since I’ve posted one of my meal preps!  I guess that’s because I’ve been hoarding recipes for my eBook for quite a while now.  So if you want to see what I’ve been up to and get lots of meal prep recipes, go check it out!  I’m planning to hit the go button in the next day or two (a week ahead of schedule!).  Any who…I’m not sure what possessed me to make a bunch of recipes for my meal prep that required coming up with all new recipes and nutrition info but these ones were actually really easy.

Italian wedding soup is a no brainer and I can’t believe I’ve waited so long to come up with a recipe for it!  I made mine nice and hearty so it makes sense to eat as a meal.  Lots of meatballs, lots of veggies and enough pasta to keep me full without going overboard on carbs.  Perfect for chilly fall days.

And then there’s this Paleo Lemon Chicken Picatta.  The light sucks on the picture above so here’s it’s own glamour shot…it was incredibly easy to throw this recipe together.  There’s lots of sauce in there too, you just can’t see because it sank down to the bottom of the spaghetti squash pile.  Feel free to sub out the zucchini with whatever veggies you want.

Day 1:

• Breakfast: Fall Harvest Frittata with Greek yogurt and fruit (recipe in eBook)
• Lunch: Rosemary Lemon Chicken, Beet and Squash Bake (recipe in eBook)
• Dinner: Italian Wedding Soup
• Workout: Leg Day

Day 2:

• Breakfast: PB&J Overnight Oats
• Lunch: Italian Wedding Soup
• Dinner: Thai Chicken Salad
• Workout: Chest Day

Day 3:

• Breakfast: Blueberry Coconut Overnight Oats (recipe in eBook)
• Lunch: Paleo Lemon Chicken Picatta with Spaghetti Squash and Zucchini
• Dinner: Thai Chicken Salad
• Workout: HIIT/Circuit training

Day 4:

• Breakfast: PB&J Overnight Oats
• Lunch: Italian Wedding Soup
• Dinner: Paleo Lemon Chicken Picatta with Spaghetti Squash and Zucchini
• Workout: Leg Day

Day 5:

• Breakfast: Blueberry Coconut Overnight Oats (recipe in eBook)
• Lunch: Italian Wedding Soup
• Dinner: Thai Chicken Salad
• Workout: Shoulders & Triceps

Day 6:

• Breakfast: PB&J Overnight Oats
• Lunch: Paleo Lemon Chicken Picatta with Spaghetti Squash and Zucchini
• Dinner: Thai Chicken Salad
• Workout: Back and Biceps

Day 7:

• Breakfast: Belgian Pumpkin Protein Waffle
• Lunch: Paleo Lemon Chicken Picatta with Spaghetti Squash and Zucchini
• Dinner: Cheat!
• Workout: HIIT

One note – I normally don’t work out for 7 days in a row but I’m about to leave for vacation so I’m at least going to plan to workout every day this week before I become a sloth for 2 weeks.  But if I’m too tired, I’ll skip a day and let my body recover.  You should too 🙂

• 1 small rotisserie baked chicken, skin, bones and fat removed and meat chopped into bite sized pieces
• 1 head Napa cabbage, shredded (about 6 cups) – I used a combo of red and green
• 1 large carrot, julienned
• 1/2 red bell pepper, julienned
• 1/2 cup green onion, diced
• 1/4 cup cilantro, chopped
• 1/4 cup unsalted peanuts, crushed
• Peanut Dressing: 7 tbsp PB2, 1 tsp sriracha, 1 tbsp honey, 1/2 tbsp fresh ground ginger, 1/2 tsp fish sauce, juice of 1 lime, 2-3 tbsp water
• Directions: Layer all salad ingredients and top with peanut dressing.

Paleo Lemon Chicken Picatta with Squash
Yield: 4 servings • Calories per serving: 263 • Fat: 11 g • Protein: 27 g • Carbs: 15 g • Fiber: 3 g • Sugar: 7 g • Sodium: 447 mg • Cholesterol: 56 mg

• 1 lb chicken breast, pounded thinly and cut into 4 pieces
• 1 medium spaghetti squash (2-3 lbs), cut in half length-wise
• 4 baby zucchinis, chopped
• 2/3 cup unsalted chicken stock
• 1/2 cup coconut milk
• 2 lemons, juiced
• 1/4 cup capers
• 1 tbsp ghee
• 1/2 tbsp arrowroot flour
• 1/2 tbsp olive oil
• 2 tsp Flavor God Lemon & Garlic Seasoning, divided
• Directions:
  • Rub cut side of spaghetti squash with olive oil and season with 1 tsp Flavor God seasoning.  Bake at 400 degrees for 35-40 minutes or until squash separates easily with fork.
  • Cook zucchini as desired – I sautéed mine in a pan on the stove over medium high heat with a touch of olive oil.
  • Season chicken with 1 tsp Flavor God seasoning.  Melt ghee over medium high heat in deep pan with vertical sides.  Cook chicken in ghee about 3 minutes per side or until cooked through.  Set chicken aside.
  • Add all but 1/4 cup of broth, coconut milk, lemon juice and capers.  In remaining 1/4 cup of broth, whisk arrowroot flour until smooth, then add to liquid in pan and mix.
  • Bring liquid to a boil, then lower heat and simmer for 5-7 minutes or until thickened.  Serve over squash and chicken.