Step Stool Prep

Short-stuff prepping in your average kitchen

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This one tops the #spicy level of last week 🌶 I took @euphorianutrition 's fire roasted turkey soup and substituted the protein with vegetarian sausage and eliminated the pasta. #lowcarb #soup

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Cheese makes the world go 'round 😍🧀🌎 this chick'n fajita Casserole made with @gardein chick'n brought so much color to my day #lowcarb #meatlessmonday

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This week's vegetarian meal prep- made homemade vegan "meatballs" based on @hummusapien 's recipe. Super excited to have them! #mealprepsunday #lowcarb #vegan

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Feb. 27.pdf

Shopping carts at the ready...annndddd...GO!!

(anyone else miss Supermarket Sweep?)

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Super excited about this healthy alternative to chicken Parmesan. Homemade pasta sauce with a @gardein chick'n patty. Sprinkle a little parm on top and we're just barely at 300 calories! #calories #italian #protein #sogood

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That's right guys - those are breakfast #sandwiches. Made with veggie sausage and 100 calorie @thomasbreakfast English Muffins. So much #yum for so little #calories

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This week's vegetarian meal prep. Super excited to try these veggie breakfast sandwiches! 🍳 #mealprepsunday #planning #organized #itsnotadietitsalifestyle

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I don't know what it is, but crockpots make everything #taste better 😋this steel-cut oatmeal was no exception, especially at only 160 calories per serving and calcium for days.

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Valentine's Day is this week ❤so this week's theme is "hearty" 😘 #mealprepsunday #valentines #love #hearts #puns #punsfordays

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Before I started this whole meal-prep thing, I really was not a fan of eggs. But I found out that if you put salsa on pretty much anything, it will always taste delicious. 

I had salsa verde left over from last week's prep, so I substituted that for the regular salsa. 

https://www.budgetbytes.com/2013/05/southwest-breakfast-scramble/

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Hearty, healthy, and colorful. This dish checked off all my favorite things about food on my list. Two, please!

http://www.coconutandberries.com/2013/10/01/ethiopian-yellow-split-pea-butternut-stew/

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I scream, you scream, we all scream for chickpeas?...I tried... I’ll stick to cooking over writing slogans. 

This Spanish Chickpea and Spinach Stew is packed with tons of protein and fiber. Your body will thank you. 

I opted to no include the rice and instead served it over a bed of cauliflower. 

http://www.lazycatkitchen.com/spanish-chickpea-spinach-stew/

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Woke up with a nasty cold. I was “souper” grateful that I had this Roasted Red Pepper Soup waiting for me when I got home from work. 

I substituted the tortellini with cauliflower florets to save on calories and up up my fiber. Garnished it with some parm cheese. Excuse me while i lick the bowl. 

http://www.mysuburbankitchen.com/2016/12/roasted-red-pepper-soup/

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I neglected to take a individual picture of the Frittatas 😕so here’s a full picture of the entire prep from this week (including the Frittatas).

INGREDIENTS 20 Eggs

15 oz. Chicken – Cooked and Chopped

2 ½ tablespoon jalapeno - pickled, diced

2 ½ Clove Garlic – Minced

Sea Salt and Pepper – To Taste

5/8 cup reduced-fat shredded Mexican cheese blend

3 ¾ tsp taco seasoning

5/8 Red Pepper, diced

DIRECTIONS Preheat oven to 350° Lightly oil a muffin tin.

In a large mixing bowl, fork whisk eggs. To the eggs, add chicken, blue cheese crumbles, buffalo wing sauce, green onions, celery, garlic, sea salt and pepper. Mix until all ingredients are well incorporated.

Pour mixture into muffin tin. This should be enough to fill 8 spots.

Bake 20 minutes or until fluffy and golden brown on top.

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Shopping List - Week of 2/06/2017

List does not include snacks. I always recommend stocking up on some healthy snacks for in between meals, such as cheese sticks, Greek Yogurt, etc.

Beverages

        Lime Juice

Canned/Jar Goods

      Chicken Stock/Veggie Stock (V)

      Cream of Chicken Soup, (10.5 oz)/Cream of Mushroom Soup(V)

      Kidney Beans (3 cans – 14 ounces)

      Pickled Jalapeno Peppers

      Tomato Paste

      Diced Tomatoes (14 ounces)

      Salsa Verde

Dairy

      1/3-less-fat Cream Cheese

      Eggs (2 Dozen)

      Reduced-fat Shredded Mexican Cheese

      Sharp Cheddar Cheese

Meat

      Bone-in Chicken Thighs, (6)/Morning Star or Quorn Chick’n Tenders(V)

      Skinless Chicken Breasts, (4)/Morning Star or Quorn Chick’n Tenders(V)

Oils & Dressings

      Cooking Spray

Produce

      Avocados (2) – OPTIONAL

      Fresh cilantro

      Minced Garlic

      Green Chili

      Yellow Onions (3)

      Red Onion

Breads/Grains (optional – if not focusing on carbs)

        Corn Tortillas

Frozen

      Chopped onions

      Corn Kernels

Sauces & Spices

      Pepper

      Cayenne Powder

      Cumin

      Dried Oregano

      Ground Red Pepper

      Paprika

      Salt

      Taco seasoning (or you could make your own )

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Cheese, protein, and spinach, OH MY!

Definitely going on my top 10 favorite prep dishes. I took this recipe:

http://www.familyfreshmeals.com/2012/02/crockpot-cheesy-chicken-rice.html

Substituted the chicken with Quorn tenders, eliminated the rice, and served over a bed of chopped spinach. 

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Who said food has to look pretty for it to taste good? I find the sloppier looking the food, the better tasting. I took this recipe from MyFitnessPal (http://blog.myfitnesspal.com/chicken-enchilada-casserole/) and removed the tortilla to save on carbs and substituted the chicken with Quron tenders.