prep lifestyle



Meal Planning Week of 3-12-17

Going to do something a little bit different this week. I think something fattier for breakfast will keep me going stronger this week based on the feedback I got on my hormonal munchie woes. There are still eggs involved, naturally. Eggs. Until. I. Die. But, instead of toast or tofu, I’m going to go sweet potato hash. From the store, I’m going to pick up some sweet potatoes, red onions, red bell peppers, jalapeno, garlic and I’m going to try out some of these tofurky things. Technically that means it’s another tofu breakfast! But, I’m going to try the chorizo style and that will have a decent amount of fat to render. I, of course, need a new carton of eggs. Eggs do not last long around here. From my pantry, I’ll use some chili powder, cumin, ground coriander, paprika, cayenne, salt, and pepper!

Lunch: Tofu avocado salad sandwiches. So, these were a huge hit last time I made them and I think it’s time to summon their magical powers to my lunch plate again. All I need from the store is a package of tofu (one in the fridge still), a couple avocados, and bread. From the pantry, I have deli mustard, lemons, wine vinegar, salt, pepper, and oregano. I’ll probably also buy a jar of pickles because I’m feeling too lazy to make my own this week.

I’m going to pair it with a different soup, though. It is the most hypnotically beautiful color and there’s something so right about this soup even if it sounds a little odd. I call it “sweet and spicy red cabbage soup.” I kind of BS’d this recipe together when I had a sudden thought of “purple soup would be cool.” This soup uses green apples for the sweet and jalapeno and cayenne for the heat. From the store, I need red cabbage, jalapeno, green apples, yellow onion, stock, and coconut milk. From my pantry, I’ll use olive oil, salt, pepper, cayenne, sumac (I love this spice is all sorts of cuisine but it could be omitted) apple cider vinegar, and a little pinch of sweetener.

Dinner: We took the opportunity of having that $200 Costco gift card to also stock up on a bit of meat in the freezer. We picked up some chicken and we’ll be in stock for at least a few months now. Costco’s price is pretty decent and it’s a higher quality so we trim less. Sometimes Meijer’s chicken has these huge gross veins you need to cut. Barf. So, we’re going to utilize a little of bit of the freezer supply and make my chicken and quinoa soup. It’s just like chicken and noodle, but with quinoa. From the store, I need to pick up a yellow onion, celery, garlic, mushrooms, stock, and we actually like sweet potatoes over carrot in our chicken soup! From my pantry, fridge and, freezer I’ll use green peas, green beans, olive oil, quinoa, lemons, salt, pepper, rosemary, parsley, and thyme.

Also, tonight we’re just having a salmon burger (also from Costco) and I’ll pick up some brussel sprouts to eat with those.

Snacks: Apples (probably the last time they’ll be on sale for the season, so the last hurrah of winter produce), bananas, chia seed pudding (just need almond milk from the store) protein shakes (just need almond milk but I do need to reorder my powder this week).

Another mysterious appearance from my boyfriend’s feet. He HATES it when I make the cart pretty for you guys. Mwahaha!

Quick and Healthy Chicken Casserole

Food prep and heathy dinners don’t have to be too time consuming! From prep time to food out of the oven this only takes about 40 minutes (depending on if you can multi-task). 


  • 2 chicken breasts
  • broccoli
  • 1 cup chopped onion
  • 1 cup uncooked brown rice
  • 1 cup chicken broth (I used reduced sodium)
  • ½ cup unflavored greek yogurt (or sour cream)
  • 3 cups shredded cheese
  • salt and pepper to taste
  1. Pre-heat oven to 400 degrees F
  2. I grilled my chicken breasts and cut up into bite size pieces. (alternative would be to shred a rotisserie chicken)
  3. I cooked my rice according to the box
  4. Steam broccoli and any other vegetable you would like to add. (I got the steam-in-bag veggies to save some time)
  5. Once everything is precooked you can mix chicken, rice, broccoli and any other veggies, chopped onion, greek yogurt, chicken broth and ONE cup of the cheese in a bowl. Add salt and pepper to taste.
  6. Add mixture to a greased casserole dish and add left over cheese on top. 
  7. Bake for about 20 minutes or until the cheese starts to bubble (remember everything is already cooked in the dish).

This made about 5 ONE cup servings for myself.