$75 Epic Meal Prep Using Amazon Fresh
BREAKFAST QUESADILLA MEAL
Ingredients for 1 breakfast quesadilla meal
Steps
Step 1
Prep the onions and bell pepper. Set a skillet on HIGH heat. Once hot, lightly spray with avocado oil then add the bell pepper and onion to sear. Cook for 2 – 3 minutes, or until you see the outside begin to sear and blister. Squeeze in fresh lime to help the veggies wilt. Cook for no more than for 6 – 7 minutes.
Step 2
Set a nonstick skillet on medium heat. Once hot, lightly spray with avocado oil, then add the eggs. Cook the eggs through and scramble them. Once they have finished cooking, remove the eggs and assemble the quesadilla. Set the skillet back on the heat.
Step 3
To a whole wheat tortilla, add half of the cheese, the eggs, sautéed bell peppers & onions and the remaining cheese, then FOLD it over to close.
Step 4
Lightly spray the skillet with oil, then add the quesadilla. Cook on each side for 3 to 4 minutes, until the cheese has melted and the edges are crispy.
Step 5
Enjoy the quesadilla and half of a green apple.
Snack - Apple, Celery, Peanut Butter & Cottage Cheese
Ingredients for 1 serving
- 1/2 green apple
- 1 celery stalk, chopped into 2 pieces
- 2 tablespoons peanut butter
- 4.5oz 2% cottage cheese
- Garnish
- cinnamon
Steps
Step 1
Place all the ingredients into a meal prep container, with separate compartments for the cottage cheese and peanut butter. If you do not like cottage cheese, simply swap it for 2% Greek yogurt.
Tex Mex Sheet Pan - Chicken, Roasted Veggies & Rice
Ingredients for 5 servings
- 1 cup brown rice, uncooked
- Chicken
- 1 1/4 lb chicken thighs, excess fat trimmed
- pinch of sea salt & pepper
- 1 tablespoon The Fit Cook Green Chile Lime (no substitute – just omit if you do not have it)
- 2 teaspoons smoked paprika (OR chili seasoning)
- 1 teaspoon cumin
- 1 teaspoon olive oil
- Veggies
- 1 red onion, cut into large chunks
- 1 red bell pepper, chopped into slices
- 12oz broccoli florets,
- 1 large zucchini, chopped into 1-inch pieces
- pinch of sea salt & pepper
- 1 tablespoon olive oil
- avocado oil spray (or coconut oil)
- Garnish
- fresh cumin
Steps
Step 1
Cook rice according to the instructions given and set aside.
Step 2
Set oven to 400F.
Step 3
In a bowl, mix together the ingredients for the chicken – rub the spices and oil over the chicken thighs. Then let it rest and briefly marinate as you prepare the rest of the meal.
Step 4
Line a large baking tray with parchment paper. Add the ingredients for the veggies and mix together. Spread the veggies out on the baking tray as much as possible, then add the chicken. Nestle them in and make sure they are touching the tray and not laying on top of veggies.
Step 5
Spray the entire tray one last time with avocado oil.
Step 6
Bake for 20 minutes. For the last 1 – 2 minutes, increase the heat of the oven to broil to brown the veggies and meat.
Step 7
Enjoy each meal with a serving of brown rice and garnish!
Snack - Celery, Avocado, Bell Pepper & Egg
Ingredients for 1 snack
- 1/2 ripe avocado
- 1 celery stalk, cut into 2 pieces
- 2 slices red bell pepper
- 2 slices yellow bell pepper
- 1 hard boiled egg
- sea salt & pepper to taste
Prep
- 5 eggs
Steps
Step 1
Bring a pot of water to a boil. Add at least 5 eggs and cook until hard boiled, around 8 to 10 minutes. Immediately place the eggs in a bowl of ice water so they stop cooking and so they are easier to peel.
Step 2
Make sure the avocado is ripe enough to be mashed with a fork. Then chop up the egg and the bell pepper and mix everything together. Instead of using chips, enjoy the mix with the celery sticks.
Creamy Turkey, Spinach & Chickpeas
Ingredients for 5 servings
- 1/2 cup brown rice, uncooked
- 1 tablespoon avocado oil
- 1 tablespoon garlic, minced
- 1/2 cup diced red onion
- 1 tablespoon fresh ginger
- Spices
- 1 tablespoon smoked paprika
- 2 teaspoons cumin
- 1 teaspoon cinnamon
- 1 1/4 lb 95% ground turkey
- 1 can (15oz) no salt added garbanzo beans, drained
- 280z (fire roasted) crushed tomatoes (or diced tomatoes)
- 1 cup water
- 3 tablespoons tomato paste
- pinch of sea salt & pepper
- 5oz raw spinach
- garnish
- fresh cilantro
Steps
Step 1
Cook rice according to the instructions given and set aside.
Step 2
Set a skillet on medium high heat. Once hot, add oil, garlic, onions and ginger. Caramelize for 3 minutes, or until the onions turn brown and translucent.
Step 3
Add the spices and continue to stir for 1 minute.
Step 4
Add the ground turkey and chop it as it cooks in the skillet. Mix it in with the spices.
Step 5
Add the garbanzo, tomatoes, tomate paste and water, along with a pinch of sea salt & pepper. Stir and bring to a light simmer. Reduce the heat to low, then cover and cook for 35 – 40 minutes.
Step 6
When there is about 5 minutes left, remove the lid and fold in the spinach to wilt. Mix it in and season to taste with sea salt & pepper.
Step 7
Garnish and enjoy this meal with brown rice OR for a lower carb option, steamed cauliflower rice.
