Week 3 | 5 Healthy Back-To-School MEAL PREP Recipes 2018

Week 3 | 5 Healthy Back-To-School MEAL PREP Recipes 2018

- in Lunch Recipes

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Sundried Tomato Pesto Pasta

Sundried Tomato Pesto
1 cup sundried tomatoes
1/2 cup basil leaves
1/4 cup pine nuts
1/4 cup grated Parmesan cheese
3 garlic cloves, roughly chopped
1/4 tsp red pepper flakes
Freshly ground black pepper
1/4 cup olive oil

Add ingredients to a food processor except olive oil. Blend until it begins to break down. While blending, slowly drizzle in olive oil.

Pasta Salad
2 cups cooked fusilli
1/2 cup steamed asparagus
1 cup chopped baby spinach
1/4 cup baby bocconcini
1/4 cup diced tomatoes

In a small bowl toss pasta with pesto until it is evenly coated. Stir in spinach & asparagus. Arrange pasta in a container & top with bocconcini & diced tomatoes.

Sonoma Chicken Salad

Poppy Seed Dressing
1/4 cup plain yogurt
1 Tbls apple cider vinegar
1 tsp agave
1 tsp poppy seeds
Salt & freshly ground black pepper

Combine all ingredients together in a small bowl.

Sonoma Chicken Salad
3/4 cup cooked shredded chicken
1/4 cup halved grapes
1/4 cup chopped celery
2 Tblss chopped pecans
2 Tblss poppyseed dressing
1/2 tsp fresh thyme leaves
3-5 Boston bibb lettuce leaves

Combine chicken, grapes, pecans, thyme leaves, & poppyseed dressing in a medium bowl. Toss well to coat. Serve with lettuce leaves.

Deconstructed Shepherd’s Pie

Shepherds Pie Filling
1 Tbls oil
3/4 cup stewing beef, cut into 1/2 inch cubes
1/4 cup diced onion
1/2 cup frozen peas, carrots & corn
1 garlic clove, minced
1 Tbls flour
1/3 cup beef broth
2 tsps Worcestershire sauce
2 tsps tomato paste
1/2 tsp fresh thyme leaves
1/2 tsp chopped fresh rosemary
Salt & freshly ground black pepper

Heat oil in a large skillet over med-high heat. Add ground beef & cook until it begins to brown. Add onion & continue to cook until beef is cooked through, 3 to 4 min. Add garlic & cook until fragrant, 30 seconds. Stir in frozen vegetables & cook until heated through. Add flour & cook, stirring constantly for 1 minute. Add Worcestershire sauce, tomato paste, thyme, rosemary, salt, & pepper. Cook, stirring, until sauce has thickened, 3 min.

Roasted Potatoes
1 cup diced potatoes
1 Tbls olive oil
1/2 tsp garlic powder
1/2 tsp chopped fresh rosemary
Salt & freshly ground black pepper

Preheat oven to 400ºF.

Toss potatoes with oil, garlic powder, rosemary, salt & pepper. Transfer them to a parchment-lined baking sheet & bake until they are tender & golden, 20 to 25 min.

Steamed green beans

Teriyaki Tofu with Edamame Salad

Teriyaki Tofu
3 Tblss vegetable broth
1 Tbls cornstarch
1 Tbls soy sauce
2 tsps honey
1/2 tsp freshly grated ginger
1/2 garlic clove, grated
1 Tbls sesame oil
1 cup diced extra firm tofu
1 Tbls sliced green onions
1/4 tsp sesame seeds

In a small bowl whisk together soy sauce, honey, cornstarch, garlic & ginger. Heat oil in a non-stick skillet over med-high heat. Add tofu & cook, stirring occasionally, until it is golden on all sides, 5 to 7 min. Once tofu is golden, reduce heat & pour over teriyaki sauce. Continue cooking while stirring until sauce thickens & tofu is well coated, 3 to 4 min. Top with green onion & sesame seeds.

Snap Pea & Edamame Salad
1 cup snap peas, halved & lightly steamed
1/2 cup shelled edamame, lightly steamed
1/2 cup julienned carrot
1/4 tsp sesame seeds
2 tsps sesame oil
2 tsps rice vinegar
2 tsps soy sauce
1 tsp agave

In a medium bowl combine all ingredients & toss well to coat.

3/4 cup cooked rice

Spicy Pineapple Salmon

Pineapple Sriracha Salmon
1 (4-6 ounce) salmon fillet
1/4 cup pineapple juice
1 Tbls soy sauce
1 Tbls chopped fresh cilantro
1 tsp honey
1 tsp sriracha
1 garlic clove, grated
1/2 tsp freshly grated ginger

In a small bowl whisk together pineapple juice, soy sauce, cilantro, honey, sriracha, garlic, & ginger. Add salmon to marinade & turn to coat. Refrigerate for at least 30 min or up to 2 hours.

While it is marinating, preheat oven to 425ºF. Once salmon is ready, transfer to a parchment-lined baking sheet & bake until salmon is fully cooked & flakes easily with a fork, 10 to 12 min.

2 cups chopped green leaf lettuce
1/2 cup diced cucumber
1/2 cup diced pineapple
1 Tbls finely chopped red onion
1 Tbls chopped fresh cilantro
2 Tblss sesame ginger dressing
Lime wedge

Assemble salad starting with the lettuce. Top with cucumber, pineapple, green onion, cilantro & lime wedge. Add a small container of sesame ginger dressing on the side & toss just before serving.

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  1. To know about healthy recipes, you can DM us @missbellydietexpert FB Page or download the app https://land.ly/medicalwale

  2. Lovely better if you write the ingrédients

  3. I want to try the salmon one first. I like them all though. The beef one is good for when I have to be at work late and might as well eat dinner there.

  4. What if I dont have poppy seeds?

  5. Now I am really really hungry. This might just be my favourite episode so far, everything looks super tasty. Now I just have to decide what to do first…

  6. I think I want the deconstructed cottage pie every day for the rest of my life 😍🤣

  7. Excellent movie! Right here at Y&S FOOD! we adore to check out this style of contents. We create Travel & Food video as well, throughout the planet, and also we are frequently interested in inspirations as well as techniques. Thank You.

  8. Your meal prep ideas r fantastic. Awesome. Love watching u and your creations. Th u for showing different marinades. So yummy!

  9. More of a pot roast box, that one, not shepherd's pie. 🙂

  10. Hi Sara, where do you get your meal prep containers?

  11. The deconstructed cottage pie was a hit in my home (two happy children!)

  12. omg all of these looks so good!

  13. Please do a vegetarian version!

  14. does the ebook contain the calories for these recipes?

  15. would you be able to use chicken in the teriyaki tofu instead? i’m not vegan/vegetarian and have never tried tofu

  16. Tofu is my arch nemesis but I might have to try that teriyaki recipe.

  17. Freaking out about the deconstructed Shepherd's Pie recipe. Stoked to make the sun-dried tomato pesto too & the salmon/pineapple salad!, but damn that Shepherd's Pie idea is genius. Y'all did came up w/ a solution to a problem that most everyone who's had leftover Shepherd's Pie has experienced. Thanks guys!!

  18. Shepherd's Pie! Yumm! I definitely will try that.

  19. can you do a video of essential pots and pans. I don't have a steamer how can I steam without buying one?

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