Week One – Meal Prep

by hellahistamine626
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Here are the things I prepped on Sunday for this week’s menu:


Broccoli Soup – Make Ahead Sunday

PrimalGourmet has a REALLY good broccoli soup recipe. To make this AIP compliant, I leave out the black pepper and garnishes. Since AIP has me giving up my morning coffee on the drive into work, I have found that this makes a good breakfast that I can put in a mason jar and drink on my commute in. This usually makes about 4 mason jars full so I eat this for breakfast M-Thurs: http://cookprimalgourmet.com/paleo-cream-broccoli-soup


Pickled Onions – Make Ahead Sunday

As part of my meal prepping, I make these awesome (and super easy) pickled onions. I just slice up a red onion, put the slices in a mason jar, and fill the jar with Apple Cider Vinegar. I put a lid on these and store them in the fridge all week. I use these on anything that needs a little flavor kick – chicken, salads, sweet potatoes, etc.


Whole Chicken Instant Pot – Make Ahead Sunday

I almost always make a whole chicken on Sundays. Super easy, way cheaper, and I get to make bone broth to snack on during the week.

  • 5lb chicken (or whatever size for your family), save organs for bone broth!
  • Stuff the inside with half an onion and half a lemon
  • Season well with salt
  • Place 2 cups of water at the bottom of the instant pot
  • Set instant pot for 30 minutes, manual setting; natural release 15 minutes
  • BAM! A whole chicken!


Bone Broth – Make Ahead Sunday

After carving the chicken and using all the meat for salads, I take all the bones, organs, skin and fat and throw them back into the instant pot. I add mushrooms, celery, lemon, onion, carrots, rosemary, thyme, garlic, and a few apple slices to the pot with about a three tablespoons of apple cider vinegar and salt.

The cool thing about bone broth, is you can throw in any produce you have in the fridge. I use stuff leftover from the broccoli soup and other meal prepping dishes.

Fill the instant pot the rest of the way with water to just under the max line, set to manual 120 minutes and wait for a natural release.

Not going to lie, you have to wait a while for this to cool before trying to strain out the broth. I usually use a large bowl with a strainer inside and then dump the broth into it. I store these in mason jars, freezing some for recipes and keeping some in the fridge for the week as a snack.


Salad – Make Ahead Sunday

I always make at least 5 salads as part of my meal prep. Both my husband and I will eat these for lunch or even as a quick dinner. We try to eat these earlier in the week for lunch, so we can eat us leftovers later in the week and not waste food. The salads are super simple: lettuce, mushrooms, carrots, cucumbers, pickled onions, and protein (usually chicken or steak). For dressing I just use a little EVOO (Extra Virgin Olive Oil), balsamic, salt and Nutritional Yeast.

Note: I usually buy a whole chicken, cook it in the instant pot, make bone broth out of the bones and use the meat for these salads!


Sweet Potato – Monday Dinner

This dinner I don’t really do any prepping for. I just throw the sweet potato in the oven at 350 degrees for about 45 minutes until it’s soft and ready to eat.

I top it with EVOO, salt, rosemary and some nutritional yeast.

Our household tries to do a few meatless meals, so that is why this dinner is super simple.


Kale Chips – Make Ahead Sunday

I think Kale chips are underrated! They are super easy to make, and satisfy that chip/salty craving when it strikes.

  • Preheat oven to 300 degrees
  • Wash and tear off the kale leaves into small pieces
  • Make sure Kale is completely dry and lay the leaves out in a single layer on cookie sheet
  • Generously coat leaves with EVOO and salt
  • Place them in the oven, turning every 10 minutes until they are crispy!

Roasted Vegetables – Make Ahead Sunday

I always make a large pan of roasted veggies on Sunday. This way if I need a quick side, or even a snack, I have something all ready to go!

  • Set oven to 350 degrees
  • Cut sweet potato, mushrooms, zucchini and red onion and add to a baking pan
  • Coat veggies with EVOO, balsamic, fresh rosemary and salt
  • Place in oven and stir every 15 minutes until veggies are soft (about 45 min)

Salmon – Prep Ahead Sunday

Since salmon is on the menu for Tuesday and I prep on Sundays, I usually prep the salmon so it’s all ready to go. I don’t cook it Sunday, but I season it with salt, dill, basil and lemons; store it in a tupperware with a lid, so all I have to do is put it in the oven Tuesday night.

I use a meat thermometer which is AMAZING. I use this all the time and highly recommend getting one: digital meat thermometer

To cook I set the oven to 350 degrees, insert the meat thermometer on the fish setting and pull it out when it’s done! Easy.


Cabbage Dumplings – Make Pork Ahead

These cabbage dumplings are a family favorite! I got the original recipe from The Defined Dish here: Cabbage Dumplings. I made a few adjustments to the recipe to make it AIP-friendly by excluding: black pepper, crushed red pepper, sesame oil and sesame seeds. This recipe take a little more work that the others, but it’s worth it and these save really well!

For prepping Sunday, I mix up the meat and sauce, but I don’t assemble and steam until Wednesday night.


Chicken + Broccoli – Prep Ahead Sunday

This is a super easy recipe that I love! I like to prep this meal, so all I have to do the night of is cook and it’s done. I prep by cutting the raw chicken breast into small strips and putting them in a bag with coconut aminos, fish sauce, garlic, and lime juice. I wash and cut the broccoli and store in a separate bag. I cut the green onions as a garnish. For night of, this is how I cook and assemble:

  • Place broccoli in pan with chicken or beef stock, cover with a lid and steam until broccoli is tender.
  • In a separate pan, sautée the chicken
  • sautée up some cauliflower rice (I use the frozen bag from Costco)
  • When both the broccoli is tender, chicken is cooked, and cauliflower rice is done, combine all together
  • Top with Coconut Aminos and green onion

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