November 11th-15th Meal Prep

This week's meal prep guide features three of my favorite recipes designed to bring flavor and convenience to your week. Start your mornings off right with a hearty egg bake, packed with nutritious vegetables and protein to fuel your day. For a satisfying lunch, the burger bowl combines savory burger flavors with fresh toppings for a balanced meal that’s easy to assemble. Lastly, enjoy the the salmon bowl, where perfectly cooked salmon is paired with vibrant veggies and a spicy sauce for a delicious, nourishing option. These recipes are not only delicious but also streamline your meal prep, ensuring you stay nourished and energized all week long.

Here is what’s on the menu:

Breakfast: Vegetable & Turkey Egg Bake

Lunch: Burger Bowl

Dinner: Salmon Bowl

*The grocery list is provided below for your convenience.

Breakfast

Vegetable & Turkey Egg Bake

Servings: 5

Ingredients:

• 1 tbsp olive oil

• 10 large eggs

• 1 cup egg whites

• ½ lb ground turkey

• 1 red bell pepper, diced

• 1 medium onion, diced

• 1 zucchini, diced

• 1 cup shredded cheese (optional)

Directions:

1. Preheat oven to 350°F (175°C).

2. Lightly grease a 9×13-inch baking dish and set aside.

3. In a large skillet, heat 1 tbsp olive oil over medium heat. Add ground turkey, cook until fully browned, then set aside.

4. In the same pan, sauté the diced bell pepper, onion, and zucchini until softened, about 5 minutes.

5. In a large bowl, whisk together eggs and egg whites.

6. Add the cooked turkey and vegetables to the egg mixture. Stir in cheese if desired.

7. Pour mixture into the prepared baking dish.

8. Bake for 25-30 minutes or until the eggs are fully set.

Lunch

Burger Bowl

Servings: 4

Ingredients:

For the Meat:

• 1 pound lean ground beef

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• ½ teaspoon paprika

• ½ teaspoon salt

• ½ teaspoon black pepper

• 1 teaspoon Montreal Steak seasoning (optional, but highly recommended)

For the Potatoes:

• 1 pound potatoes, diced

• 1 tablespoon olive oil

For the Assembly:

• 2 heads of romaine lettuce, chopped

• 1 cup cherry tomatoes, halved

• 4 pickle spears, chopped

• 1 cup shredded cheddar cheese (optional)

For the Dressing:

• ¼ cup plain Greek yogurt

• 1 tablespoon ketchup

• 1 teaspoon honey mustard

• 1 tablespoon pickle juice

• ¼ teaspoon garlic powder

• ¼ teaspoon onion powder

Directions:

1. Prep the Oven: Preheat your oven to 425°F (220°C).

2. Roast the Potatoes: Toss the diced potatoes with olive oil. Spread them on a baking sheet and roast in the preheated oven for 30-35 minutes, flipping halfway through.

3. Cook the Beef: While the potatoes are roasting, cook the ground beef in a skillet over medium heat with the seasonings until browned and cooked through.

4. Assemble the Bowls: Divide the chopped lettuce evenly among 4 bowls. Top each bowl with a portion of the ground beef, roasted potatoes, cherry tomatoes, pickles, and cheese (if using).

5. Make the Dressing: Whisk together the Greek yogurt, ketchup, honey mustard, pickle juice, garlic powder, and onion powder until smooth.

Serve: Drizzle the dressing over each bowl or serve it on the side.

Dinner

Salmon Bowl

Servings: 4

Ingredients:

For the Salmon:

• 1 pound salmon, cut into bite-sized pieces

• ¼ cup tamari or soy sauce

• ¼ cup honey or pure maple syrup

• 1 teaspoon cumin

• 1 teaspoon chili powder

• ½ teaspoon garlic powder

• ¼ teaspoon smoked paprika

For the Bowl:

• 2 cups cooked rice (~1 cup dry)

• 1 large cucumber, sliced

• 1 cup shelled edamame

• 1 avocado, diced

For the Sauce:

• ¼ cup plain Greek yogurt

• 1 teaspoon sriracha

• 1 teaspoon soy sauce

• 1 teaspoon honey

Instructions:

1. Prep the Oven: Preheat your oven to 425°F (220°C).

2. Marinate the Salmon: In a bowl, combine the salmon with tamari, honey, cumin, chili powder, garlic powder, and smoked paprika. Toss to coat.

3. Bake the Salmon: Place the marinated salmon on a parchment-lined baking sheet and bake in the preheated oven for 15 minutes, or until cooked through.

4. Assemble the Bowls: Divide the cooked rice evenly among 4 bowls. Top each bowl with a portion of the salmon, cucumber slices, edamame, and avocado.

5. Make the Sauce: In a small bowl, whisk together the Greek yogurt, sriracha, soy sauce, and honey.

6. Serve: Drizzle the sauce over each bowl and enjoy!

A quick and flavorful meal that's perfect for a busy weeknight!

Grocery List:

Produce

• 2 heads romaine lettuce

• Cherry tomatoes

• 1 red bell pepper

• 2 medium onions

• 1 zucchini

• 2 large cucumbers

• 1 avocado

• Pickle spears

Meat & Seafood

• 1 lb salmon

• 1/2 lb ground turkey

• 1 lb lean ground beef

Dairy & Eggs

• 10 large eggs

• Egg whites

• Shredded cheese (or any cheese)

• Plain Greek yogurt

Pantry/Staples

• Olive Oil

• Rice (2 cups cooked or 1 cup dry)

• Edamame (shelled)

• 1 lb potatoes

Condiments & Sauces

• Tamari  or soy sauce

• Honey or Maple syrup

• Ketchup 

• Honey Mustard

• Sriracha

Seasonings

• Onion powder

• Garlic powder

• Paprika & smoked paprika

• Salt

• Black pepper

• Montreal Steak seasoning (optional)

• Cumin

• Chili powder