With the start of the New Year, we’re embracing meal prep with our Weekday Meal Prep Guide. We want to use the weekend to prep everything (breakfast & lunch) so it’s smooth sailing with healthy options waiting in the fridge for us.
Each of the components is adaptable, so after four weeks, by the time you’re bored, the habit of planning and prepping may have already taken root! At that point, expand, play, and adapt.
Pina Colada Smoothie Bowl
Hard Boiled Eggs
Overnight Oats
Sweet Potato Paleo Pancakes
End Avocado Hand Guac
Pina Colada Smoothie Bowl
Makes 5 servings: Recipe courtesy Heather Ramsdell
Ingredients
2 bananas, sliced and frozen
2 cups frozen pineapple or mango chunks
1 cup plain greek yogurt
1/4 cup coconut milk creamer
½ cup combination of toppings like toasted coconut flakes, plumped chia seeds, goji berries, chocolate shavings, fresh fruit, macadamia nuts or poppy seeds for sprinkling on top.
Instructions
- Put the bananas and pineapple into the bowl of a food processor and pulse to break up the chunks. Add the yogurt and coconut creamer to loosen, continue pulsing and scraping down the sides as needed, until the texture is smooth. Divide into five individual serving containers and freeze.
- To serve, thaw 10 minutes to soften, top with 2 or 3 toppings of your choice, and enjoy.
Eggs in a pressure cooker are less fussy – they’re easier to peel and yolks tend to come out more centered. Learn more about the technique from Lefty Spoon.
Hard Boiled Eggs
Makes 6 to 12 large eggs: Recipe courtesy Heather Ramsdell
Instructions
- Boiling in a Pot: Bring a large pot of water to a boil. Lower the eggs into the water. After 30 seconds cover the pot and bring it to a simmer. Cook the eggs covered for 11 minutes then put them into ice water to stop them from cooking.
- Steaming in a Pressure Cooker: Put egg rack into a pressure cooker. Add a cup of water and 6 to 12 large eggs. Turn the pressure cooker on or bring it up to full pressure over high heat. Set the timer for 5 minutes and cook. Release the pressure. Transfer the eggs to an ice bath to stop them from cooking.
- Keep the eggs in the refrigerator until ready to eat.
Overnight Oats
Makes 4 servings: Recipe courtesy Heather Ramsdell
Ingredients
3 cups milk, or nut milk
2 cups old fashioned rolled oats
1/2 cup sliced almonds
1/8 tsp salt
2 teaspoons honey
1/4 cup dried cranberries
Big pinch pumpkin pie spice
Instructions
- Put all of the ingredients into a storage container. Put on the lid and shake to combine. Refrigerate 6 hours to 3 days. Heat and serve or eat chilled.
These pancakes are surprising because there are so few ingredients and they are so sweet and satisfying. They contain no grains:
Sweet Potato Paleo Pancakes
Makes 12 pancakes: Recipe courtesy Heather Ramsdell
Ingredients
1 1/2 cups pureed cooked sweet potato
4 large eggs
3/4 teaspoon pumpkin pie spice
1/3 cup finely chopped walnuts, optional
1 tablespoon coconut oil
Coconut flakes, pumpkin seeds, diced mango for topping
Instructions
- In the bowl of a food processor or mini chopper, combine the sweet potato puree, eggs, and pumpkin pie spice. Stir in the walnuts. Thin with water until pourable consistency.
- Heat a skillet over medium heat. Scoop or pour pancake batter and spread into 4-inch disks onto the skillet and cook until the edges set and dull, the bottoms turn golden brown and they can be turned without breaking, about 4 minutes. The pancakes are relatively fragile before they are cooked. Flip with a thin spatula, and continue cooking until golden and cooked through, another 3 minutes.
- Keep warm in oven until all pancakes are ready to eat. Top with unsweetened coconut flakes, toasted pumpkin seeds and diced mango and enjoy.
Our campaign to #EndAvocadoHand continues with this guac for breakfast.
#EndAvocadoHand Guac
Makes 1 or 2 servings: Recipe courtesy Heather Ramsdell
Ingredients
1 ripe avocado
teaspoon chopped scallion
1/4 clove garlic
2 slices jalapeño, minced
handful cilantro minced
pinch salt
2 wedges lime
Toast, optional
Instructions
- Split, pit and scoop out the avocado. Cut crisscrosses into the flesh down to the skin. Scoop out into a cup or storage container. Stir in the scallion, garlic, jalapeno, cilantro and salt. Add a squeeze of lime and eat at once on toast if desired.
5 Comments
I was excited to see the recipe for overnight oats and put together the ingredients in hopes of having a hearty and yummy breakfast. YIKES!!! This recipe is way off. TOO MUCH SALT. I kind of thought that seemed like a lot of salt but decided to follow the recipe anyway. I wasted a bunch of ingredients and was sadly disappointed this morning. Someone needs to check the recipes before they are posted.