Over the weekend my daughter and I spent the weekend in beautiful Monterey at the NANP conference for Nutrition Professionals. The speakers and vendors were amazing. I came home feeling motivated with my new knowledge.
One of the vendors was an amazing company that does anti-inflammatory meal prep. They deliver any where in the United States, and in California its a flat $7.00 shipping rate.
I came home inspired to recreate an anti-inflammatory meal prep and compare the cost and time to see if we can do it ourselves.
Enjoy our meal prep for this week 🙂 I break it all down for you…
At the grocery store we bought all of our groceries for the week and it was $258. We bought 95% organic produce, all organic meat, wild caught salmon, and items for breakfasts and snacks. (we shopped at Safeway)
We made a chicken balsamic salad that made 10 servings, tomato avocado salad (6 servings), butternut squash bisque (8 servings), salmon with fresh mango salsa (5 servings), jambalaya (6 servings), and chicken curry (4 servings).
Our meals technically made 24 lunches and 15 dinners, but you can mix and match them. So, 39 meals, we spent $258 (which wasn’t all meal prep foods), makes this roughly $6/meal! That’s quite a deal if you ask me, right?? Each recipe is anti-inflammatory and delicious. I chose my most popular recipes I have given out to clients, I hope you like them.
This specific prep did take longer than normal, we made more food, and there was more prep due to the fact that most everything was fresh, I did place the cooking time next to each recipe. At the bottom of the recipes I will tell you how I made it as a prep and cooked it all at the same time.
Chicken Balsamic Salad (serves 10) besides the cooking time of the chicken this doesn’t take long at all
2-3 cups spinach leaves & 2-3 cups of mixed greens (organic if possible)
2 cups sliced strawberries (apples may be substituted)
2 cups of blueberries
½ cup raw unsalted pecans or sliced almonds
1 large ripe firm avocado, sliced
3 Chicken breast, cooked and sliced
Balsamic dressing (see recipe below)
Bake or grill chicken breasts until cooked thoroughly. Let cool slightly.
ARRANGE all salad ingredients into a large bowl and top with sliced chicken and balsamic dressing. Gently toss salad.
Makes about 2 cup
1 1/3 cup extra-virgin olive oil
1/2 cup balsamic vinegar
Mix into a cup and shake
Butternut Squash Bisque Soup (serves 8)
1 butternut squash
2 Tbsp. garlic, chopped
1 carton chicken broth or vegetable broth
8 oz. full-fat coconut milk
Cook butternut squash in microwave or bake in oven. (you can google ways to cook butternut squash-I pierce and microwave for 5 min. this makes it easy to peel and cut)
ADD stock/broth or water to a pot and add your squash to it, bring to a boil. Once boiling, simmer covered over medium-low until squash pierces easily and is cooked throughout.
REMOVE from heat and allow the soup to cool for a few minutes.
PUREE the soup until smooth. Add the coconut milk and stir until well combined.
Tomato Avocado Salad (serves 6) this didn’t take long at all, only 10 minutes to make
4 large ripe tomatoes, cut into 1-inch chunks or 2 cartons of grape or cherry tomatoes (tomatoes are a liver and cancer specialist. Abundant in lycopene tomatoes were found to combat cancer, lower cholesterol, protect the heart and raise libido)
2 ripe large Hass avocados, halved, pitted, peeled, and cut into 1-inch chunks (avocados due to their high healthy fat content have been shown to significantly reduce the production of inflammatory cytokines and reduce pain. They also stimulate the production and growth of collagen. One Avocado contain as much potassium as 2-3 bananas)
1 large red onion, thinly sliced
2 cups arugula leaves
1 teaspoon ground cumin
1/4 cup freshly chopped cilantro leaves (Cilantro is high on the list of healing foods. It has been traditionally hailed an anti diabetic plant, but is also used for its anti-inflammatory properties)
Toasted Cumin Vinaigrette, recipe follows
4 tablespoons rice wine vinegar
2 tablespoon honey
1 tablespoon sesame seeds, lightly toasted
1/4 cup chopped fresh cilantro leaves
3/4 cup olive oil
Salt and freshly ground pepper
Gently mix the tomatoes, avocados, onions, arugula, and half of the vinaigrette in a large bowl. Check for seasoning and add more vinaigrette, if needed. Sprinkle the sesame seeds and cilantro over the top and serve immediately.
Whisk together the lime juice, vinegar, honey, sesame, and cilantro in a medium bowl. Gradually whisk in the oils until emulsified. Season with salt and pepper, to taste. Do not use a blender to make this vinaigrette.
Fresh Caught Salmon with Mango Salsa (made 5 servings) this took about 30 minutes in length
5 salmon fillets
1 red bell pepper
1/2 red onion
3 limes (limes combat cancer, protects the heart, controls blood pressure)
Peel and dice mango. Add diced mango to a bowl and add in diced bell pepper, diced red onion, and squeeze lime juice over ingredients. Stir to coat.
Pour mixture over salmon and bake at 350* for 20-25 min (I cook in a foil lined dish for easy clean up)
I added rice and broccoli to my finished meal prep containers.
Chicken Curry (serves 4) longest part of this was the simmer step, this really cooks itself. Roughly 45-60 minutes.
3 chicken breasts
1 frozen bag of tri-colored bell peppers
1 frozen bag of broccoli florets
4 tbsp curry powder
1 tsp ground turmeric
1 tsp ground cumin
2 tsp ground ginger
2 cans full fat coconut milk
Add all ingredients into a large pot and stir well. Bring the mixture to a simmer and let it cook for about 45 minutes or until the chicken is cooked through. Serve over wild or brown rice.
Chicken and Sausage Jambalaya (serves 6) this cooks itself and takes about 45 minutes
2 chicken breasts, cubed
4 Aidelles Italian Sausage, sliced
1 bag of frozen tri colored bell peppers
1 bag of frozen corn
2 boxes Pomi crushed tomatoes
1 box Pomi strained tomatoes
3 tablespoons chili powder
Pour all ingredients into a large pot and bring to a simmer. Let simmer around 45 minutes or until chicken is cooked through.
I prepared everything at the same time because I prepped for the week. Here is how I did it-
- I prepared the jambalaya and the chicken curry first. This way they could cook and simmer while I did everything else.
- I then placed the chicken for the chicken balsamic salad in the oven so it could start cooking.
- I then did the mango salsa next so the salmon could cook.
- I made the tomato avocado salad next.
- The chicken is now done so I could finish the chicken balsamic salad.
- The salmon is now done and I can prep it into containers.
- The chicken curry and jambalaya are each done and divided into meal prep containers.
- Last I made the soup.
It took about 2 1/2 hours for 39 pre prepped dishes.