45 Minute Start to Finish Meal Prep

Meal prep is crucial for me, especially during busy season. As my time is invaluable, I try to make it as quick and easy as possible! This week, I knocked it out in under 45 minutes start to finish, and have several yummy (and healthy) meals for the week. Take a peek at this week’s 45 Minute (start to finish) meal prep!

Each prep, I always make sure I have protein, green veggies, a carb, and a fat available for each meal. (Ladies, don’t forget that low-carb diets aren’t your friend for balanced hormones!!! Learn more about how to incorporate carbs into your meals from my friend, Hormone Health Coach, Calee!) I also like to be sure I’m taking care of my gut, so I cook my grains in Bone Broth instead of water. (Learn about the importance of gut health and symptoms an unhealthy gut can cause here!)

You can absolutely create variety with just a few main ingredients! Check the different options I made below.

Main Ingredients

• Wild Caught Tuna filets (protein)
• Seasoned Chicken Sausage (protein)
• Mustard Greens (veggie)
• Spinach (veggie)
• Broccoli (veggie)
• Brown Rice (carb)
• Quinoa (carb)
• Olive oil + ghee (fats)
• Avocado (fat)
• Bone Broth (gut health)

I keep my cooking methods simple so I can cook everything at one time. Here is the quick round up for this week: First, I started 2 cups of Quinoa and 1 Cup of rice (separately) in bone broth according to the package. Next, I put the tuna (recipe below) and broccoli (tossed with olive oil, salt + pepper) on the same cookie sheet and roast in the oven at 375. I only cook the tuna for 6-7 minutes because I like it more rare, and it always cooks more when you heat it up during the week.

As the rice, quinoa, broccoli, and tuna were cooking, I brown the chicken sausage and set aside, then sauté several large handfuls of spinach and mustard greens in olive oil + salt/pepper + fresh garlic (remember greens cook WAY down).

Meals I prepped

1. Broccoli, Rice, Tuna
2. Broccoli, Quinoa, Tuna
3. Chicken Sausage mixed with Quinoa and Sautéed greens
4. Chicken Sausage mixed with Quinoa (to add an egg for breakfast)
5. Extra Greens (to add to eggs for breakfast)

Recipes

TUNA

• 1 T Coconut Aminos
• 1 t Sesame oil
• 1/2 T local honey
• 1 t lemon juice
• salt + pepper

Would you like to see more 45 minute meal prep posts? Drop me a comment below or hop over to Instagram and let me know!