Day1 – Portabello Sandwiches with Spicy Goat Cheese Spread

Prep – 5 minutes / Cook – 10-15 minutes

Ingredients

2 Portabello Mushrooms
1 Yellow Squash or Zucchini (thinly sliced)
1 Red Onion (thinly sliced)
2oz Goat Cheese
Cherry Peppers
Ciabatta Bread
**Arrange all vegetables on a baking sheet or cutting board and drizzle with oil, salt and pepper. Grill, bake or cook in a frying pan until all vegetables are soft and cooked through. Meanwhile, blend goat cheese and peppers in a food processor until most of the peppers are chopped up and well incorporated. Toast bread. Spread goat cheese on bread and top with vegetables. (makes 1 sandwich)

sunday meal prep: slice vegetables, make goat cheese spread
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Day2 – Sausage Stuffed Squash

Prep – 5 minutes / Cook – 35 minutes

Ingredients

2 Yellow Squash (or zucchini)
2 Italian Sausage (turkey or chicken)
Peppers
Onions
Diced Tomatoes (or salsa)
Cheese
Crushed Red Pepper
**Remove casing from sausage and cook through completely (chop up to make small pieces). Drain if sausage looks too greasy. Cut squash and scoop out insides with a spoon. Mix the insides with the sausage and then add the “stuffing” back in the squash boat. Top with sauce and cheese or mix inside also. Bake for 20-25 at 375 minutes until squash is soft..

sunday meal prep: cut/scoop squash, cook/drain sausage
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Breakfast – Protein Granola

Prep – 5 minutes / Cook – 0 minutes

Ingredients

Granola (try for low sugar options)
Protein
Fruit
Almond/Coconut Milk
**Mix in a bowl and enjoy

sunday meal prep: wash and chop fruit
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Breakfast – Egg Cups

Prep – 15 minutes / Cook – 25-30 minutes

Ingredients:

6 Eggs
1c Egg Whites
1/4c Milk / heavy cream / half + half
Bacon/Ham/Sausage  (cooked and chopped)
Peppers/Onions/Mushrooms/Spinach
Feta
**Arrange Bacon on a rack over baking sheet lined with foil and bake 375 for 10-15 minutes. Chop vegetables and cook until soft and translucent, allow to cool. While bacon and vegetables are cooking, crack eggs into a dish, add egg white, milk and beat. Once vegetables and meat are cooked and semi-cooled, add everything to the beaten eggs and mix. Spray a muffin pan generously with coconut oil and fill each cup 3/4 of the way with egg mixture (I use 1/2c measuring up so there’s less mess). Top with cheese of choice. Bake 375 for 20-25 minutes until egg is cooked through. Remove egg immediately from pan to help from sticking. Egg cups can be stored for 7-10 days in refrigerator.

sunday meal prep: chop and cook vegetables and bacon, make cups
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Lunch – English Muffin Pizza

Prep – 5 minutes / Cook – 10 minutes

Ingredients

1 English Muffin
2 Sauce Cubes (Ice Cube Post)
1 Slice Mozzarella
6-8 Pepperoni (any topping you want)
**Thaw sauce. Top each muffin half with sauce, cheese and pepperoni. Put in toaster oven for 5-8 minutes until cheese melts. (i throw sauce, cheese and toppings all in one bowl for easy transport to work)

sunday meal prep: freeze sauce
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Lunch / Dinner – Cajun Shrimp Salad

Prep – 5 minutes – Cook – 5 minutes

Ingredients

Shrimp
Cajun Seasoning (or any spices you like)Salad Makings and Toppings
Homemade Dijon Dressing (see below)
**Peel shrimp, toss in seasonings of choice and cook 2-3 minutes on each side until pink. Make salad and top with shrimp, feta and dressing. (can easily be thrown into a tortilla or wrap).
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Homemade Dijon Vinaigrette

Ingredients

Good Seasons Bottle (or any glass bottle with tight fitting lid or mason jar)
1/4c Vegetable Oil
1/8c Water
1/4c Red Wine or Cider Vinegar
1T Shallot
1 clove Garlic
1.5T (heaping) Dijon Mustard
1T Lemon Juice
1tsp Agave Syrup
S+P
Basil / Parsley
**(If you have the Good Seasons Bottle, follow the measurements for O, W and V). Add all ingredients into the bottle and shake vigorously until well blended. Store in fridge. When ready to use, let sit at room temperature for 5-10 minutes to allow oil to blend back in easily. (seasonings and measurements are at your own level of taste)