Here is a protein-packed menu plan that is great for make ahead meals. 5 super healthy recipes that share a simple shopping list of ingredients. In fact, you may find that you already have most of these items in your fridge/pantry. The goal is to minimize time in the kitchen while getting tasty and super antioxidant packed meals.
Italian Pasta with Tomato Vegetable Sauce: In order to make this meal ahead, keep the pasta sauce separate from the pasta. The sauce will freeze well but the pasta will not. Cooked pasta will last in the fridge for 3 - 4 days. For the best results, prepare and freeze the sauce ahead, in pre-portioned amounts and cook the pasta right before serving. As a side, add baked salmon, or baked chicken for an added source of protein.
Black Bean Burgers: Great for the freezer, but freeze individually or place a piece of parchment paper between burgers so they do not freeze into one clump.
Cilantro Jalapeno Sauce: This is a great all-purpose sauce that can be used on top of Black Bean Burgers, over nachos, or over salad greens as a dressing. Will keep in the fridge up to two weeks. (if you don't devour it first) If you plan to prepare this complete menu plan, make the Cilantro Jalapeno Sauce first because it also used in the Avocado Tuna Salad and can be used over the One Pot Rice and Beans:
One Pot Rice and Beans: This is a GREAT meal for busy nights. The key is to have the brown rice and riced cauliflower prepared and the cheese pre-shredded. & VOILA! A meal in under 15 minutes. Also really yummy with Cilantro Jalapeno Sauce. This dish is not ideal for the freezer. Make a plan for the left-overs. Great in burritos, over nachos or over salad greens.
Vegetable Lentil Stew: Very freezer friendly. Make ahead and freeze individual portions in glass containers for easy thawing. Remember to leave 1 inch head room when freezing liquid for expansion. Frozen containers of stew can be placed in the fridge the night before you plan to eat for easy thawing.
Tuna and Avocado Salad: This dish uses avocado as a binder instead of mayonnaise. GREAT over salad greens or in a sandwich on whole grain bread.
Download all of these recipes below. Also included is the complete menu plan with a comprehensive and simple shopping list and kitchen choreography notes.
Italian Pasta with Tomato Vegetable Sauce: In order to make this meal ahead, keep the pasta sauce separate from the pasta. The sauce will freeze well but the pasta will not. Cooked pasta will last in the fridge for 3 - 4 days. For the best results, prepare and freeze the sauce ahead, in pre-portioned amounts and cook the pasta right before serving. As a side, add baked salmon, or baked chicken for an added source of protein.
Black Bean Burgers: Great for the freezer, but freeze individually or place a piece of parchment paper between burgers so they do not freeze into one clump.
Cilantro Jalapeno Sauce: This is a great all-purpose sauce that can be used on top of Black Bean Burgers, over nachos, or over salad greens as a dressing. Will keep in the fridge up to two weeks. (if you don't devour it first) If you plan to prepare this complete menu plan, make the Cilantro Jalapeno Sauce first because it also used in the Avocado Tuna Salad and can be used over the One Pot Rice and Beans:
One Pot Rice and Beans: This is a GREAT meal for busy nights. The key is to have the brown rice and riced cauliflower prepared and the cheese pre-shredded. & VOILA! A meal in under 15 minutes. Also really yummy with Cilantro Jalapeno Sauce. This dish is not ideal for the freezer. Make a plan for the left-overs. Great in burritos, over nachos or over salad greens.
Vegetable Lentil Stew: Very freezer friendly. Make ahead and freeze individual portions in glass containers for easy thawing. Remember to leave 1 inch head room when freezing liquid for expansion. Frozen containers of stew can be placed in the fridge the night before you plan to eat for easy thawing.
Tuna and Avocado Salad: This dish uses avocado as a binder instead of mayonnaise. GREAT over salad greens or in a sandwich on whole grain bread.
Download all of these recipes below. Also included is the complete menu plan with a comprehensive and simple shopping list and kitchen choreography notes.
| italian_pasta_with_tomato_vegetable_sauce.docx |
| black_bean_burgers.docx |
| cilantro_jalapeno_sauce.docx |
| one_pot_rice_and_beans.docx |
| vegetable_lentil_stew.docx |
| tuna_and_avocado_salad.docx |
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