This is my second post on Sunday meal prep ideas. If you haven’t read it, see Sunday Meal Prep Week 1, which I posted last week. In our house Sunday evenings are when I prepare food for the week. I prepare some (but not all) of what we are going to be eating. It helps me to have a healthy week and significantly reduces meal prep time as well as the amount of dishes I wash (blah!) throughout the week. I think we can all relate to this:
As mentioned in last weeks meal prep post, this food usually lasts until Wednesday or Thursday but by then we’re all ready for something new and fresh anyways. On the weekends we have more free time to cook and it’s the only time I could say I truly enjoy cooking! The meal prep work you put in on Sunday is more than reclaimed during your week, trust me!
As always, the first step is to pour yourself one of these bad boys: :)
So here is what I made this past Sunday:
1. Turkey Meatballs
- 2 kg/4.4 lbs of ground turkey
- 4 eggs
- 1 cup of oats
- 1 diced onion
- 2 tbsp Italian seasoning
- ½ cup tomato paste
- salt and pepper
Roll meat into a golf-ball sized meatballs. Place on an oiled and foiled baking tray (I used olive oil).
Bake at 400f/200c for 20 minutes.
These are awesome as part of a meal or as a quick protein snack. Each one has about 9g of protein. 2kg of ground turkey made about 60 meat balls for me. Yes, that’s a lot of meat balls! I often add a whole heap of them to a pasta sauce later in the week. :)
Quinoa is so easy to make. It’s a gluten free grain that is high in protein (there is about 14g of protein per 100g of quinoa vs. 2.6g of protein per 100g of brown rice) and is a great source of fiber. Learn more about quinoa here.
First I rinse two cups of quinoa in cold water. I then place it in an uncovered pot with four cups of cold water. Bring it to a boil then cover with a lid and reduce to simmer on low. About fifteen minutes later (or when water is absorbed) remove the pot from the heat and let it sit (covered) for five minutes.
3. BAS – Big Ass Salad
This is my go-to Asian inspired salad. I love this salad, especially when drizzled with sesame oil and a squeeze of lime juice. My absolute favorite is a ginger, sesame, and soy salad dressing. My BAS is my favorite part of my Sunday meal prep…. Loooove a good BAS!! :)
Here is what I used in this salad:
- 2 heads of romaine lettuce
- 1 cucumber
- 1 red pepper
- 3 green onions
- 3 carrots (grated)
- handful of cilantro leaves
- ½ cup of chopped peanuts (roasted)
- ½ cup of sesame seeds (roasted)
Chop all vegetables finely. Grate carrots. Roast peanuts and sesame seeds on a pan under the broiler (checking and stirring often). My salads are chopped very finely for my children’s benefit because it makes it easy for them to eat. I also like eating my salad with a spoon. ☺
Tip: to keep your salad as fresh as possible, store in an airtight container with a dry piece of paper towel to absorb moisture. Each time you use the salad, give it a good stir and replace the damp paper towel with a dry one.
4. Fresh Vegetables.
This is self-explanatory and you can use what vegetables your family likes. I used carrots, broccoli, red pepper, yellow pepper, celery, and cucumber.
Tip: as with keeping salad fresh, you can also use a piece of paper towel to keep the vegetables fresh too. Just replace when damp.
4. Pork Tenderloin Medallion Steaks
Approximately 900 grams/2 lbs of pork came to 10 steaks. Lay pork on an oiled and foiled pan (I used olive oil). Sprinkle pork with a smoked paprika, sea salt, and pepper. Flip and sprinkle the other sides.
Bake at 400f/200c for 10-15 minutes.
**These are also lovely on the barbecue!
As mentioned, this is not the only food I eat throughout the week. I have a pasta night once a week in my house so about thirty turkey meatballs go into that. Pork can be used in a stir-fry or soup. There are endless possibilities, just get creative! Here are just a few of the ways I used this food:
1. Fresh vegetables, almonds, and greek yogurt dill dip
2. Quinoa mixed with salad, sliced pork, and oil and vinegar dressing
3. Oats and quinoa with blueberries, coconut and greek yogurt for breakfast
4. Pork tenderloin, quinoa, and salad with sesame oil and a squeeze of lime
5. Pasta sauce with meatballs added
6. Half an avocado, carrot sticks, and three meatballs. Perfect snack!
Last Meal Prep Tip
Need to keep baby busy? I often put baby boy #3 in the sink while I cook. It’s like a little play pen! I turn the tap on just a little and he’s entertained for ages. I actually love having him by my side while I’m cooking. Look at that face… Who wouldn’t? :)