• LaurenWallace

Rewire the body | 14 day meal prep

Updated: Mar 15




So, lets begin with the usual: You guys email me a topic and your concern and together we can conceptualize a solution.

Topic: meal prepping for the family

concern: "i dont have time to make dinner EVERY night"

solution: prep two weeks worth of healthy dinners, in a few hours, on a random Sunday so you can eat them all week. Keep in mind shelf life and fridge space when your prepping- you can take this one week at a time if you need to.


You read correctly: there are TWO WEEKS of sheet pan dinner recipes below. you're welcome.


All 14 of these meals can be prepped ahead of time, placed on sheet pans, kept in the fridge, and tossed into the oven day of for a super quick and easy healthy family dinner. like literally this is the easiest thing ever. Follow the recipe, just DON'T BAKE until its dinner time. This method is called prep and parcooking. Its an excellent option for easy meal prepping. Also- you can get sheet pans from the dollar store for literally $1.


So, lets go.


No. 1:

superfood baked salmon

From: Cotter Crunch


superfood baked salmon


Author: Lindsay Cotter Prep Time: 5 minutes Cook Time: 15 minutesTotal Time: 20 minutes Yield: 4 Category: main, dinner Method: oven 


INGREDIENTS:


4 salmon fillets (4-5 ounces each) or 16 oz fillet in 4 portions

2 cups brussels sprouts (quartered)

1 cup fresh blueberries

1/4 to 1/3 cup chopped fresh basil

1/4 to 1/3 olive oil (divided)

3 tbsp balsamic vinegar

2 cloves or 1 tsp minced Garlic

1/4 to 1/2 tsp crush black Pepper

Sea Salt (divided)

2 Lemons, one juiced and one sliced


INSTRUCTIONS:


Preheat oven to 400F Clean your salmon fillets and place on lined sheet pan.Clean and chop your Brussels sprouts. Place on pan with salmon.Generously sprinkle sea salt on top of salmon and veggies. Set aside.Next, place your blueberries in a bowl. Mash with fork a bit.Add in 1/4 cup olive oil, 1/4 tsp salt/pepper, your basil, garlic, and balsamic vinegar. Mix all together.Drizzle another 2 -3 tbsp olive oil over your salmon and Brussels sprouts.Spoon the balsamic basil blueberry mixture over salmon fillets.Squeeze fresh lemon on top of salmon and veggies. Place lemon slices on top of veggies on the sheet pan. Sprinkle with extra black pepper.Place in oven and bake for 15 minutes.Broil for 1 -2 minutes extra to make Brussels sprouts and baked salmon skin extra crispy.Remove from oven. Serve and enjoy!


NOTES:

We use Sizzlefish salmon, which offers both Atlantic and wild caught varieties.


NUTRITION:

Serving Size: 1 filet Calories: 395 Sugar: 6.6g Sodium: 316.1mgFat: 28.1g Saturated Fat: 5.2g Carbohydrates: 12.4g Fiber: 2.8gProtein: 23.7g Cholesterol: 58.5mg



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No. 2:

Teriyaki Chicken with Vegetables

From:The Recipe Critic & Life Made Sweeter


Teriyaki Chicken with Vegetables


Sheet Pan Teriyaki Chicken is an easy one pan meal made with tender chicken, crispy veggies with the most flavorful sweet and tangy Asian sauce.

Author: Kelly from Life Made Sweeter Serves: 4 servings


Ingredients: