Bodies By Clarke Meal Prep August Week 3
Breakfast Bowls
Ingredients
Potatoes
- 1 tbsp olive oil
- 2 potatoes diced
- 1 bell pepper any colour, diced
- 1 small red or yellow onion diced
- 1 tsp paprika
- 1 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp pepper
Sausages
- Cooking spray
- 12 maple breakfast sausages I used turkey
Eggs
- 2 tsp butter
- 6 eggs
- Salt & pepper, to taste
- Cilantro or parsley optional garnish
Instructions
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Preheat oven to 425 F. Add potatoes, bell pepper and onions to a parchment-lined baking sheet. Drizzle with olive oil, then season with paprika, onion powder, salt & pepper. Toss to combine, then roast for 30 minutes.
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Meanwhile, heat a large skillet over medium heat. Add cooking spray, then sausages. Cook for 8-10 minutes until fully cooked through, then let rest for 5 minutes before slicing up.
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While sausages are cooking, whisk eggs in a large bowl and season with salt and pepper. Heat a medium-sized skillet over medium heat and add butter. Once melted, add eggs and scramble until just set. Immediately remove from heat and distribute among 4 bowls.
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Divide sausages and potatoes among bowls with eggs, then garnish with parsley or cilantro if desired. Serve and enjoy!
Easy Make-Ahead Breakfast Bowls
Egg Roll in a Bowl
Ingredients
- 1 lb ground chicken
- 1 tbsp sesame oil
- 1 bag pre-shredded coleslaw blend (9 oz- 5 cups of cabbage)
- 2 tsp shredded ginger
- 2 tsp minced garlic
- 2 tbsp soy sauce or coconut aminos
- 1/4 cup sliced green onions
- Sriracha sauce (optional)
Instructions
- In a non-stick pan, heat the sesame oil and cook the ground chicken over medium-high heat until cooked through. This took about 5-6 mins. Drain any remaining liquid or grease from the pan.
- Add the bag of shredded cabbage mix, garlic, ginger, and coconut aminos (or soy sauce).
- Sauté the chicken and cabbage mixture for 3-4 mins until the cabbage is cooked through, but still crisp-tender.
- Mix in the green onions and use the green onions as a garnish on the top, if desired.
- Drizzle with a little sriracha sauce to increase the heat factor.
https://wholelottayum.com/egg-roll-in-a-bowl-weight-watchers/
Chicken and Vegetable Meal Prep
Ingredients
- 1 lb. Brussels sprouts
- 1.25 lbs. sweet potato
- 3 Tbsp cooking oil, divided
- 1/4 tsp salt
- 1/4 tsp pepper
- 1.3 lb. boneless, skinless chicken breast
- 2 tsp steak seasoning
- 1/2 tsp smoked paprika
- 1/2 tsp sweet paprika
- 1 Tbsp butter
Instructions
- Preheat the oven to 400ºF. Rinse the Brussels sprouts and slice them in half. Place them on a parchment-lined baking sheet, drizzle with 1 Tbsp oil, and add a pinch of salt and pepper. Toss to coat.
- Wash the sweet potato then slice it in half lengthwise. Prick the outside surface with a fork. Rub 1 Tbsp oil over all surfaces of the sweet potato. Place the sweet potato, cut sides down, on the baking sheet with the Brussels sprouts.
- Transfer the baking sheet to the oven and roast for 20 minutes. After 20 minutes, stir the Brussels sprouts, then return the baking sheet to the oven for 10-15 minutes, or until the Brussels sprouts have reached your desired level of browning. If the sweet potato is not softened all the way through at this point, just remove the sprouts and return the sweet potato to the oven.
- While the vegetables are roasting, prepare the chicken breast. Combine the steak seasoning, smoked paprika, and sweet paprika in a bowl. Coat the chicken breasts in the seasoning mixture.
- Heat the remaining tablespoon of oil in a large skillet over medium-low heat. Once hot, add the chicken breasts.
- Cook the chicken breasts, without flipping, for about 8 minutes, or until well browned on the bottom. Flip the breasts and cook on the second side until well browned and cooked through (internal temperature 165ºF). Cooking time will vary with the thickness of the chicken.
- Transfer the cooked chicken breast to a clean cutting board to rest for five minutes before slicing.
- Cut the sweet potato halves in half once again to create four portions. Divide the sweet potatoes, Brussels sprouts, and sliced chicken between four containers. Add a pat of butter to each piece of sweet potato. Refrigerate up to four days.
https://www.budgetbytes.com/easy-chicken-and-vegetable-meal-prep/
