In the month of January, I'm going to be sharing full meal prep outlines to help simplify your meal prep work, as well as share some of my favorite finds from local grocery stores including HyVee, Aldi, Trader Joe's, and more!
Breakfast: Sausage, Mushroom, and Spinach Frittata (I increased the eggs to 12 and the sausage to a full pound and added 1 Tbsp salt to the recipe; if you don't have an overproof skillet, you can use a 9x13"pan lined in parchment paper)
Lunch: Pizza Saute
Dinner 1: Chicken Fajita Bake
Dinner 2: Chicken Curry
Ingredients Needed:
2lb ground pork
2lb ground beef
3lbs boneless chicken breast or thigh (recommend thigh - don't fear the fat; chicken breasts are NOT healthier!!)
3 carrots
2 bunches broccoli
2 bunches green onions
4 roma tomatoes
3 small zucchini
2 green peppers
1.5lb green beans
16oz cherry tomatoes
12-16oz sliced bella mushrooms
1 can diced olives
4 red bell pepper
2 yellow bell pepper
2 red onion
1 regular onion
2 cups spinach
1 lime
12 eggs
1 can full fat coconut milk
1-2 cups bone broth (or regular chicken broth)
Green chili paste: this is my favorite brand, can be found in the ethnic foods section at HyVee, Whole Foods, Fresh Thyme, and Natural Grocers https://www.amazon.com/Thai-Kitchen-Gluten-Green-Curry/dp/B003VYH8AM (shouldn't be more than $2-3 a bottle, this is a link to a pack of 6!)
Sea Salt
Pepper
Other spices
Garlic (real or powder)
Ginger (real or powder)
Coconut oil or butter for cooking; olive oil
Directions:
Preheat oven to 400 degrees
Line a large baking sheet and a 9x13" pan with parchment paper
Let's start by cooking the chicken for the chicken curry and then we can start on the fajita bake.
Cook 1.5lbs of the chicken breast/thigh with your preferred method: instant pot for 15ish minutes, grill, baked in the oven, etc
Once the chicken is cooking, chop all the veggies and remaining 1.5lbs of chicken for the fajita chicken bake and scatter across the large baking sheet (probably only need 1).
Mix all the ingredients for the spice blend and pour over top and combine well
Bake for 20-25 minutes, flipping the veggies and chicken halfway
Now that that is in the oven, let's get the other oven meal going: the egg frittata
I'm changing the recipe a bit to increase the servings: up eggs to 12, use 1lb ground pork, and 1 Tbsp sea salt
Saute the peppers and onion in coconut oil for about 5 minutes and then add the ground pork and spices
Once that is almost finished cooking, add spinach another sprinkle of sea salt.
Crack 12 eggs in large bowl. Let the meat/veggie mixture cool 5 minutes before combining and pouring in the 9x13" pan.
Bake 25-35 minutes or until done in the middle. Set a timer!
So now we have 2 dishes in the oven, so now it's time to attack the stove top for the remaining two meals. Let's start with the curry since the chicken should be done cooking
Take the chicken out from whatever cooking method you used and let cool while you start the veggies
Chop all the veggies (start w/ garlic and onion) for the curry and add to a large soup/saute pan with deep sides that has coconut oil/butter at the bottom. Sprinkle liberally with salt
Once the veggies are in, cut the chicken into 1" pieces and set aside
Once the veggies are tender, add in coconut milk and broth and curry paste and bring to a boil
Reduce heat and simmer about 5-10 minutes, adding in the chicken after that. Turn the heat off but leave on the stove to let the flavors blend
Last recipe! For the pizza saute, heat a large skillet over medium heat with coconut oil/butter. Add in the green beans and mushrooms and half the salt and saute until tender, about 10 minutes, covered.
Add in the ground beef and more salt and cook until almost pink, stirring occasionally and breaking up the large pieces.
Add in cherry tomatoes with one more layer of salt and the drained/rinsed olives. Stir carefully and cook covered about 5 more minutes.
Shut off the heat and let cool uncovered for a bit
Take what needs to be taken out of the oven at its appropriate times, and you are good to go. Don't forget to start timers!!
Enjoy!
xoxo Olivia
