This week’s clean eating meal prep recipes – 11/11/2013

This week’s clean eating meal prep – 11/11/2013

This week it is all about the green, leafy veggies and lean meats. I found a great local farmer’s market near me in New Jersey on Route 46 and have been going now every weekend to pick up my fresh vegetables and other produce. Ever since being introduced to this little place by my future mother-in-law I am hooked. Not only does it help to support local farmers and businesses but the quality of these items is so much better than what you will ever find in a grocery store. The prices are so much cheaper too which allows me to buy a week’s worth for around $25-$50 dollars depending on how much I get. This week I stopped in and picked up the following items on my shopping list:

 20131111-161814.jpg

–      Organic spinach (great for salads and for cooking into a sautee with extra virgin olive oil, capers, Mrs. Dash and organic chopped garlic)

–      Celery (used in soups and also as snacks)

–      Onion in all colors (white, yellow and red – I use onions in a lot of my recipes and also in my daily egg white omolettes too)

–      Fresh Jersey tomatoes (to make my own bruschetta or to chop and put in my omolette in the morning)

–      Asparagus spears

–      Yams/sweet potatoes

–      Cucumbers

–      Walden farms pancake syrup, ketchup, pasta sauce and dressing (I love these because they are natural, no calorie, no carb, no sugar and no fat!)

20131111-161953.jpg

After stopping here I also went to Stop and Shop to pick up the other items that I needed to make this week’s meal prep. I like Stop & Shop because they have their own organic line of products called Nature’s Promise, and while it isn’t the cheapest option it at least is the better option. I usually go to that section first to see what I might need. Then I headed to the seafood department as get some salmon and I only buy wild caught salmon. After reading a few articles about farm raised fish vs. wild caught I will only buy wild caught now. You can clearly see the different in the color, texture and also the smell of the two. The photo below shows the wild caught on the left and the farm raised on the right. If you want to read the article I will post that below, it’s a good read and always smart to be aware of where you food (especially seafood and meats) come from.

I purchase usually 1 1/12 to 2 pounds of salmon per week because my fiance loves it so much and it’s a quick thing to make. Usually for salmon I go for just basic marinades and this week I did lemon juice, Mrs. Dash table blend and some basil, oregano and thyme. I will cut the salmon into 5-6 ounce piece, add the marinade and let it sit for a day/overnight to absorb all the flavors. To prepare this dish I just put the salmon in a non stick pan and grill until it is flakey.

 20131111-161850.jpg

As a mid day snack I made some cucumber salad which is a refreshing treat to snack on. I mixed some extra virgin olive oil with Mrs. Dash seasoning (No MSG) and some Italian Dressing by Walden Farms.

 20131111-161934.jpg

I love asparagus and it is so good for you! I bought two bunches of it and at the farmer’s market they were HUGE stalks! I cut these, put them on a baking pan and then put some extra virgin olive oil and use some Mrs. Dash on them. I put them in the oven to bake for about 15 minutes so they are still a bit crunchy.

20131111-161914.jpg

This week I also made a fresh batch of homemade soup using some organic, low sodium beef broth. To make this I put a container and a half of the beef broth into the pot, added cannelloni beans, fresh chopped tomatoes, spinach, celery, Mrs. Dash seasoning, onions. I let this sit for about an hour and it was delicious. Soup in the winter/fall time is one of my favorites and when you make it homemade at least you know how much sodium is in it. Be careful getting soups when you are out to eat or on the go, most are made with LOTS of salt!

 20131111-161942.jpg

I also took the organic fresh spinach that I had bought and put that in a pan to sautee. To do this I let the pan get hot first, then add some extra virgin olive oil, some organic chopped garlic, some Mrs. Dash seasoning (garlic & herb flavor) and then put the spinach in and cover it. I then let it get nice and sautéed and then added a few capers for flavor. It comes out delicious!

 20131111-161925.jpg

This week I also made some 99% lean turkey meatballs using some of the organic/non antibiotic turkey that they sell at Stop & Shop. This week’s meatballs were made with one package of the ground turkey, some spinach, onion, 1 egg, a small handful of oats, organic mustard, Walden Farms ketchup and some seasoning. I rolled these into small balls and then put them in the oven at 400 degrees for about a half hour. These are great because they are high in protein but not in carbs because you are only using a small amount of the oats and no breadcrumbs. They come out very moist and what I will do is put two in a container with my spinach and chop it up to make a small lunch meal.

20131111-161857.jpg

20131111-161905.jpg

Finally I made a home made bruschetta (seasonings, onion and tomoto) to put in my egg white omolette. The fresh tomatoes are so flavorful so this really turns a boring omolette into something delicious.

 20131111-161842.jpg20131111-161833.jpg

As a bit of a fun drink mix I bought a fresh pomegranate and squeezed all the seeds and put the juice in a water bottle. Every morning when I take my supplements and vitamins I wash them down with this. Pomegranate is so good for you too and tastes delicious. (you can also use fresh pomegranate in your next cocktail too, it’s delicious for cosmos!)

20131111-161824.jpg

And that was my meal prep this week. It took about two hours from start to finish and I have enough great food for the work week to stay on my clean eating routine and maintain a high protein/low carb diet. Let me know if you try any of these recipes in the future.

Related Posts Plugin for WordPress, Blogger...Connect with me on social media:

admin

Owner

The writer and creator of JerseyGirlTalk.com - a blog dedicated to inspiring and helping readers to feel and look their very best both inside and out. I love writing, photography, makeup, fashion and fitness.

No Comments Yet

Comments are closed