This week’s Themed Meal Prep is Italian food. I scoured the pages of Pintrest for recipes that are healthy (low in calories, carbs, and fat) and put together a complete weekly meal plan for you below. If you’re not familiar with meal prepping, or have been resistant to try it, here are three reasons why you must start with this plan TODAY!
Believe it or not, there are still people who don’t think food prepping is a good idea. The reasons usually include:
- I don’t have time
- I don’t have money
- I don’t want to eat the same thing again and again.
If you’re among them, I’ve solved these three issues with my Themed Meal Prep, giving you absolutely no reason not to prepare clean, healthy, delicious meals for yourself every week.
- You’re not too busy to meal prep! You’re too busy NOT to meal prep.
We are no longer scavengers, we don’t have to hunt and gather for every meal. So, why are you making it so hard on yourself when it comes to eating 3 well rounded meals per day? Meal prepping using my shopping list and recipes are so easy and most menus take less than 2 hours in your kitchen. Less than 2 hours and an entire week’s worth of breakfast and lunches are done. Most times, even that night’s dinner will be ready to feed your hungry family.
2. If you have the money for Starbucks, or Chick-fil-a, or Ruby Tuesdays, then you have money to meal prep.
I get it, clean, healthy foods can be expensive. There usually aren’t coupons for produce and meats, but I’ve found a way to cut my grocery bill in half. I’ve done this by making the menus culturally themed. One week it’s Greek, the next Italian, etc. etc. Making the menus themed cuts down on the ingredients because you’re using the same ones in different ways. Genius! Most of my shopping lists contain less than 20 items, any many will already be in your cabinets allowing you to buy even less.
3. If you’re bored with your meal prep, you’re not doing it right.
Since my menus are culturally themed, the ingredient list is small and the variety is BIG! You’ll love the variety of foods and never get bored eating the same thing every day. Some days I have a salad, some days a rice bowl, some days a wrap. There are a ton of options! The best part about Themed Meal Prep is, just when you’ve had enough, the week changes to another themed set of meals.
We all know what happens when we don’t prepare for lunch; we skip it, or end up eating crap. Treat yourself and go out once a week but don’t get frustrated wondering what you’re going to do everyday. Okay, let’s get cookin’!
- Frittata Muffins
- Tuscan Tortillini
- AntiPasta Salad
- Caprese with Pork
- 1lb salami (cut 3-4 times at deli counter)
- 1 package pepperoni
- 1 package spinach
- 1 package of romaine
- ½ cup red onion
- 1 red and 1 green pepper
- 1 Lemon
- 2 containers sliced grape olives
- Jar of Sundried tomatoes in oil
- Jar of Artichokes in oil
- Small jar of pesto
- Small can black olives (sliced)
- Small jar green olives (sliced)
- Package Cheese Tortellini (I buy whole wheat)
- Parmesan Cheese
- 6-8 oz mozzarella balls
- Olive Oil
- Balsamic Vinegar
*Optional: Peperoncini peppers and pine nuts for antipasta salad
This is so easy it’s going to blow your mind! You only have to cook one of the three lunch recipes this week!
How to Make the Tortellini Lunch:
2 lunch servings
- Boil tortellini according to package directions – Set aside.
- Add ¼ cup olive oil to skillet, saute ⅓ cup red onion and a minced garlic clove
- Add ½ cup sliced sun dried tomatoes, 1 cup spinach, and tortellini
- Salt and Pepper as needed
- Store in two containers for lunches
How to Make the Anti Pasta Salad
4 lunch servings
Combine the following ingredients in a large bowl:
- 2 heads diced Romaine lettuce
- 1/3 red onion sliced thin
- ¼ cup small can black olives
- ¼ cup green olives
- ½ package pepperoni
- ½ deli salami sliced
- Full jar of artichoke hearts, drained and cut in half
- 1/2 container of grape tomatoes
- *Optional: Toasted pine nuts and peppercini peppers
Divide between 4 containers and store for lunches.
How to Make the Caprese Salad
Prepare the Caprese Salad by combining the following ingredients:
- ½ bag spinach
- 1 crate halved cherry tomatoes
- Package of mozzarella balls
- 2tbsp Pesto
- 4tsbp Olive oil
- Juice of 1 lemon
- Salt Pepper
I stored this in a container and ate it with leftovers from the week.
I made some delicious dinners this week; Veggie lasagna, chicken bruschetta, and Italian pork in the crock pot. If you’re interested in seeing those recipes, check out my Pintrest board: https://www.pinterest.com/expertlyflawed/week-3-themed-meal-prep/
Finally, to prepare the breakfast muffins follow this recipe:
- Dice green pepper, red pepper, and red onion – Add 1 cup shredded spinach
- Preheat oven to 350 degrees.
- Spray a 12-cup muffin pan with non-stick cooking spray (spray well).
- In a large bowl, beat 10 eggs and add diced ingredients above.
- Sprinkle in cheese of your choice (I used shredded mozzerella)
- Scoop 1/3 cup of mixture into each compartment.
- Bake for 20 minutes or until the center of the muffin is completely cooked.
So easy and so good! Next week is St. Patrick’s Day so guess what my themed menu will be? Irish food! This Irish girl can’t wait! See you next week…
I’m sorry for the lack of pictures this week. I lost everything on my memory card while recording my daughter’s chorus concert (priorities)! I’d love to see your pictures though. Please post your Italian Meal Prep pics below. Happy, healthy cooking!