Lean

Turkey Meatballs

by

Meatballs

  • 1 lb ground turkey
  • 1/2 cup breadcrumbs
  • 1 tbsp dry organo
  • 1 tbsp dry basil
  • 1/2 tbsp garlic powder
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/4 pepper

Suggested wearing gloves for meat prep.

Mix all ingredients in large bowl with hands. Form in to balls 1.5 inches across. Makes about 14-16 meatballs.

Put meatballs in the refrigerator and make the sauce.

Sauce

  • 2 cans diced tomatoes
  • 1 tbsp oregano
  • 1 tbsp basil
  • 1 tbsp olive oil
  • 3 clove of garlic, chopped
  • Fresh chopped herbs – marjoram,  thyme, savory, sage
  • 1/4 tsp salt
  • Black Pepper
  • Pinch of cayenne

Add all ingredients to food processer, pluse until mixed but not foamy.

In a large pan on medium, heat up 1 tsp garlic and olive oil. Brown meatballs on all side. Pour sauce over meatball until they are 70% covered.

Cover and simmer for 30 minutes.

Serve over zucchini noodles or spaghetti.

 

Lunch Meal Prep Template

by
Burrito Bowls

These salads can be prepared to be eaten warmed up or cold.

Here is my go to lunch prep template for 5 days of lunch:

  • 20oz cooked and chopped lean protein (I normally bake it) – chicken breast, turkey breast, ground turkey, salmon
  • 1 can of beans, drained and rinsed – garbanzo, kidney, black, cannellini, etc…
  • 2 cups of crunchy veggies – celery/cucumbers raw or carrots/green beans/broccoli blanched in 30 secs of boiling water
  • 2 cups of uncooked filler – Cook filler before adding. I like to use rice, quinoa or orzo pasta
  • 2 tbsp of olive oil
  • Garlic salt & Pepper to taste

Mix it all up in a big bowl and split in to 5 servings. This averages to about 350-400 cal per serving.

Some modification ideas to change it up

  • Mediterranean- green beans, garbanzo beans, black olives, red onions, toss with balsamic vinegar & lemon juice, top with feta
  • Southwest – tomatoes, canned corn, black beans, chopped cilantro, top with shredded cheddar cheese
  • Asian – snow peas, bamboo shoots, mung bean sprouts, splash of soy sauce & sesame seed oil or teriyaki sauce

Grilled Chicken Breast with Potatoes

by

Makes 10 servings

Ingredients

  • 6 chicken breasts
  • 3-4 zucchini or yellow squash, sliced diagonal long, 1/4 in thick
  • 1 lb small red and gold potatoes, chopped 1 in cubes
  • 1/2 tbsp dried oregano
  • 1/2 tbsp dried basil
  • 3 tbsp olive oil
  • 1/2 tsp garlic salt
  • Soy sauce
  • Balsamic vinegar

Optional fresh herbs keep on stalk – oregano, thyme, sage, parsley, marjaram, savory.

Method

Marinate chicken in balsamic vinegar and soy sauce. 1 to 2 ratio balsalmic to soy.

Marinate zucchini in balsalmic.

Heat grill to 350.

In a large bowl mix potatoes, oil, dried herbs and garlic salt. Put potatoes in foil lined baking pan. Add any herbs on stalk over potatoes. Cover with foil.

Put the potatoes on the left half of grill, covee grill  and turn heat down to keep at 350. Cook potatoes covered for 35 min.

After 35 mins open grill and turn heat up on the open side. Oil grill. Uncover potatoes. Grill chicken breast for about 6 mins a side or until cooked.

Remove potatoes and chicken and set aside. Put zucchini strips on grill for 4 mins.

Remove zucchini and let cool.

Slice chicken breast in to medallions and split all in to 10 even servings.