Monday, February 17, 2014

Meal Prep Monday!

Love me some good 'ol fashion meal preppin! I like to mix up what I prep each week, sometimes I prep the same things but this time I am cooking turkey meatballs, egg white muffins, and some mixed veggies. It was so incredibly easy and my lunches and snacks are done for the week! Here's how I did it......

My Menu plan:
Breakfast and or Snacks through the day: Egg white Muffins ( I usually eat 4 with breakfast and a piece of toast or small sweet potato)

Lunch: 4 - 5 Skinny Turkey Meatballs with sauteed veggie mix.

Dinner: I usually don't prep my dinners because this is the time of day when I usually can get some time in the kitchen. Also, I usually like Fish at night and I like it best cooked and eaten fresh.

First Things First:
I chop all of  my veggies and separate them into individual plastic containers. This week I decided on a good stir-fry mixture of carrots, zucchini, onions, and broccoli. I used frozen broccoli and steamed them first until slightly tender. Then I chopped it up into smaller pieces. For the other veggies, I used my handy dandy chopper (pictured below).  Into each container, there is about 1.5 cups of the veggie mixture. I chose not to pre-cook them this week because the onion and zucchini tend to get too soggy. When it comes time for lunch each day, I will just saute my veggies then for a couple of minutes with EVOO and chili pepper paste.

To eat with my veggies, I made some Skinny Turkey Meatballs....

Ingredients:  Only 35 cals each!! This recipe makes 27 meatballs
1 package of lean ground Turkey (97% 3%) (Costco has the best price for a 4 pack of ground Turkey)
1 small red onion chopped
1/2 - 1 cup chopped spinach
3 tbls Liquid Egg white
1 tsp Lawry's Salt
1- 2 pepper
optional: 1- 2 oz Feta


Dump all ingredients into a bowl and mix thoroughly.  Here comes the messy part, using your hands (I use gloves because I hate raw ground meat) form small balls about 2 inches in diameter.
Bake in the oven at 375 on a greased cookie sheet until the meatballs turn golden brown on the sides and top (roughly 15 - 20 mins).

Next... My breakfast and snack goodies!

If you want to enjoy some of these bad boys, get yourself one of these small muffin baking sheets. It makes 24 egg white muffins. 

about 1.5 carton of Liquid Egg White (purchased at Costco- I buy the organic ones in the red box)
Chopped Red Onion (about a tsp in each)
Chopped Spinach ( about a tsp in each)
Cholula hot sauce (2-3 drops in each)

Preheat oven to 375.  Slightly grease each muffin tin with EVOO, I learned the hard way :(
Drop as much chopped onion and spinach as you want in each one along with a couple drops of Cholula to add some flavor. 
Then, pour the egg white into each muffin circle until it almost reaches the top, they fluff up a bit in the oven when baking (it usually about 3 tbls). 
Bake for about 12 minutes or until egg is fluffy white and sides look crisp!

This week's prep was pretty simple, I ran out of propane yesterday so I am saving the chicken grilling for tomorrow, because when I run out of my turkey meatballs, I know I will need some Chicken to add to my other meals.  Those Turkey meatballs not only are good to eat for lunch but I find them to be really good snacks during the day when I get hungry between meals and they are actually good cold too!

Also, because I crave a little sweetness now and then, I prepped my Amazeballs recipe too. Did you check that out yet??