Bodies By Clarke Meal Prep July Week 4
Berry Quinoa Breakfast Meal Prep
Ingredients
1 cup quinoa
2 cups almond milk * see notes
½ teaspoon ground cinnamon
¼ teaspoon ground cardamom
2 tablespoons maple syrup
4 cups mixed berries
4 tablespoons sliced almonds
Instructions
In a medium pot, combine the quinoa, almond milk, cinnamon, and cardamom.
Bring to a boil, reduce heat and simmer for 15 or so minutes, until the quinoa is cooked through.
Cool quinoa. Stir in the maple syrup, and divide into four containers: ¾ cup cooked quinoa, 1 cup fruit, 1 tablespoon sliced almonds.
Instant Pot- use water in place of almond milk. Cook on high pressure for 1 minute. Allow Instant Pot to naturally release.
Rice Cooker- use water in place of almond milk. Use the ‘white rice’ setting if there is one on your rice cooker.
Storage
Store in an air tight container in the fridge for up to 4 days or in the freezer for up to 3 months.
Serve warm or cold.
Turkey Taco Meal Prep Bowls
Ingredients
Rice
3/4 cup brown rice (uncooked; may be swapped for quinoa or long grain white rice)
1/8 tsp salt
1 lime (zested)
Turkey
3/4 lb lean ground turkey (beef or chicken may be swapped)
2 tablespoons homemade taco seasoning
2/3 cup water
Salsa
1 pint cherry tomatoes (halved)
1 jalapeno (finely chopped)
1/4 cup red onion (finely chopped)
1/2 lime (juiced)
1/8 teaspoon salt
Other:
12 oz can corn kernels (341 mL; drained)
1/2 cup mozzarella (shredded)
Instructions
Cook brown rice according to package directions, adding the lime zest and salt to the cooking water. Allow to cool slightly before portioning out.
Add turkey to a medium pan and cook over medium heat, breaking it up with a spatula until no longer pink (approximately 10 minutes).
Sprinkle the taco seasoning over the cooked meat, then add the water. Stir and simmer for a couple of minutes, until sauce has thickened.
Remove from heat and allow to cool slightly before portioning out.
Combine all salsa ingredients and toss together.
To assemble lunch bowls, divide ingredients evenly between four 2-cup capacity meal prep containers.
Storage
Store in the fridge for up to 4 days.
You may serve cold or warm up in the microwave before enjoying.
Turkey Taco Meal Prep Bowls
Thai Chopped Salad with Chicken
Ingredients
SALAD
2 cups shredded green cabbage
2 cups shredded purple cabbage
1 cup shredded carrots
1 red bell pepper, diced
1 cup diced cucumber
1 lb shredded chicken (from a rotisserie chicken or precooked Trader Joes chicken slices)
1/2 cup chopped fresh cilantro
2 sliced green onions, sliced
1/4 cup crushed peanuts
DRESSING
1/2 cup natural peanut butter
4 Tbsp coconut aminos or wheat free tamari
2 Tbsp fresh lime juice
2 Tbsp rice vinegar
2 Tbsp sweeter (honey, agave, or monk fruit (to taste))
1 tsp sesame oil
1 tsp ginger paste
1/4 tsp red pepper flakes
Instructions
To make the dressing, in a small bowl combine the peanut butter, coconut aminos, lime juice, rice vinegar, sweetener, sesame oil, ginger paste, and red pepper flakes. Add 3-4 Tbsp of water to thin out the dressing to the preferred consistency.
In a large bowl, toss the cabbages, carrots, red bell pepper, cucumber, chicken, cilantro, and green onions. If you’re serving the salad immediately, add the salad dressing and garnish the finished dish with chopped cilantro and crushed peanuts. If you’re eating the Thai peanut salad as a meal prep lunch, store the dressing separately.
