Meal Prep by Amber Cummings | Week of January 29th, 2017 | Rise Athletics
Meal Planning and Preparation for Week of January 29, 2017
By: Amber Cummings
After over a year of meal prepping I have developed a passion for it. Planning, shopping, and cooking have become a Sunday ritual for me. The few hours I spend on Sundays help free up time during the week to relax around the house. Oh yeah and keeping healthy meals on hand. So important! Also I generally have an assistant, Coach Megan! This benefits the both of us, we get to catch up as well as keep each other accountable when it comes to healthy eating habits. Plus she generally lets me know if my recipes are a bust.
Anyways let’s get to why everyone is reading this post. Most weeks I plan meals to feed 3 adults. Generally the recipes are made on the fly or are recipes I have altered to be healthier. As a note I recently cut all added fat from my diet, NO cooking oils. I go through my fair share of Pam cooking spray as a result. My daily meal consumption is 3 meals and 2 protein shakes. Once I create a menu for the week I throw together a shopping list.
The Menu for this week:
Meal 1: Beef and Potato “Hash” and Raw Veggies
Meal 2: Healthier Take on Stuffed Cabbage
Meal 3: Taco Seasoned Shredded Chicken with Fajita Roasted Veggies
12 lb. Ground Beef (lean as possible)
4 lb. Chicken Breast
2 Heads of Cabbage
6 Bell Peppers/Green Peppers
1 Large Onion
6 Large Idaho Potatoes
1 Box Instant Rice
2 Cans of Tomato Sauce
Our grocery store haul
Yep, that’s 12 lbs. of beef
Beef & Potato “Hash”
This easy but delicious breakfast idea was given to me by Nicole. I turn to it nearly every week paired with raw cucumber or bell pepper slices. Cooking 6 lb. of beef in one pan is impossible. So this week we split it in half and made two batches. I use a food processor and the smallest shredding blade to make my shredded potatoes, and then soak them in water to prevent them from turning brown.
6 lbs. ground beef
4 Idaho Potatoes
Seasoning salt (to taste)
Pam cooking spray
Spray large skillet with cooking spray
Cook ground beef until almost done
Drain fat/grease from pan
Add onion powder, garlic powder, and seasoning salt (to taste)
Drain the shredded potatoes and add to the beef
Cook on medium heat until everything is browned
The potatoes will become translucent once they are cooked
Stuffed cabbage is one of my favorite dishes. I grew up with my mom’s recipe that includes tomato soup and pasta sauce. I altered her recipe to cut out all the added things that are in canned soups and sauces. I did find a canned tomato sauce that had no added sugar or oils. We threw around a few ideas on how to cook it. Decided baking would be the easiest and to be honest there were far more rolls then we anticipated.
6 lbs. ground beef
2 C. instant rice
2 cans tomato sauce
2 heads of cabbage
1 Tbsp minced garlic
Boil heads of cabbage until they are tender (roughly 15 minutes)
Mix together rice, seasonings, beef, and half cup tomato sauce
Separate cabbage leaves
Add cooking spray to baking dish
Spread ¼ C. tomato sauce in bottom of dish
Roll about a palm size of beef mixture in cabbage leaf
Line pan with rolls
Top rolls with remaining tomato sauce, salt, pepper, and garlic powder
Stuffed Cabbage Ingredients
Ready to Bake!
Three pans of stuffed cabbage
Taco Seasoned Shredded Chicken
This is a simple recipe that took very little effort. I try to utilize my crockpot as much as possible. I own two large crock pots because two is just necessary. The crockpot is a great tool that helps make moist chicken that reheats great all week. The taco seasoning I used in the recipe is one I got from a food blogger but store bought works just as well. I will happily share the seasoning recipe if anyone is interested. I did use chicken stock to cook the chicken instead of water, because the thought of boiled chicken makes my skin crawl.
4 lbs. chicken breast
Taco seasoning of choice
Season chicken breast with salt, pepper, and onion powder
Add chicken and stock to crock pot
Cook chicken for 3-4 hours on high
Remove chicken and shred
Mix chicken, taco seasoning, and 2-3 C. left over stock
I normally eat raw vegetables with lunch but for dinner I enjoy a warm, home cooked type meal. Due to the volume of the peppers and onions roasting them was the quickest method. Let’s be honest roasting veggies requires little effort.
6 bell peppers
1 Vidalia onion
Pam cooking spray
Pre heat oven to 400 degrees
Spray baking dish with cooking spray
Slice onions and peppers into strips
Toss veggies with seasonings
Add to baking dish
Bake for 20-25 minutes
Toss the veggies about half way through baking
After 3 to 4 hours all 4 dishes were complete and packed away in the fridge. I find that placing meals in large containers and dividing portions out as you go works best for us. Please enjoy, share, and give me feedback on these recipes. If you have any questions or things you would like to see feel free to let me know!
I would like to give a huge thank you to Megan for helping me every week and keeping me company. She also helped to ensure I had all these great photos. Honestly she’s the real MVP for helping out with the dishes. Remember to keep things simple and meal prep can be smooth sailing.
So many dishes
2018 01 29