Meal Prep Recap

• Kale Harvest Bowls

• Sausage Tortellini Soup
• Egg Sandwiches
• Sweet Potato Bowls

Kale Harvest Bowls

Butternut Squash Fall Kale Salad

Salad base

• 8 cups chopped kale (stems removed)
• 2 cups roasted butternut squash cubes
• 2 cups shredded cooked chicken, I used the smoked one from trader joes! Soo good!
• 1/2 cup pomegranate seeds
• 1/3 cup crumbled goat cheese
• 2 tbsp pepita seeds
• 1/3 cup farro

Maple Dijon dressing

• 1/4 cup olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp maple syrup
• 1 tbsp Dijon mustard
• 1/2 tsp garlic powder
• Salt and pepper, to taste

Instructions

1. Roast butternut squash at 400°F for 25–30 minutes until tender; let cool.
2. Cook farro with 1 cup water or bone broth
3. Massage kale with a drizzle of olive oil and a pinch of salt until softened.
4. Whisk dressing ingredients until smooth.
5. Divide kale into 4 containers; top with squash, chicken, pomegranate, goat cheese, and pepitas.
6. Store dressing separately and add before serving.

Sausage Tortellini Soup

Creamy Italian Sausage Tortellini Soup

Makes 4 servings

Ingredients

• 1 lb lean Italian turkey sausage (casings removed)

• 1 small yellow onion – diced

• 3 cloves garlic – minced

• 2 cups baby spinach (or kale)

• 4 cups low-sodium chicken broth

• 1 (14 oz) can diced tomatoes

• 1 (9 oz) package cheese tortellini (fresh or refrigerated)

• 1 cup low-fat cottage cheese – blended until smooth

• 1 tsp Italian seasoning

• 1/2 tsp crushed red pepper flakes

• Salt and pepper to taste

• Olive oil spray or 1 tsp olive oil

Instructions

1. Heat olive oil in a large pot and brown sausage.

2. Add onion and garlic; cook 3–4 minutes until softened.

3. Stir in broth, tomatoes, and seasonings; bring to a simmer.

4. Add tortellini and cook until tender, 4–6 minutes.

5. Blend cottage cheese with 1/2 cup hot broth, then stir into soup. (Mix until fully melted over medium to low heat)

6. Add spinach and cook until wilted. Season to taste and serve.

Breakfast Sandwiches

Makes 6 sandwiches

Ingredients

• 6 English muffins, split
  
• 6 large eggs
  
• 6 chicken sausage patties (Trader Joe’s)
  
• 3 slices cheese, halved
  
• 1 tbsp butter
  
• Salt and black pepper
  

Instructions

1. Cook sausage patties in a skillet over medium heat; set aside. Or microwave for 30 second intervals x2
2. In the same pan, cook eggs with salt and pepper to your liking. I break the egg so it isn’t runny.
3. Lightly butter the English muffin tops. And bake at 400 for 5-7 mins.
4. Layer sausage, egg, and half a cheese slice on each muffin; top and press gently.
   
5. Cool, wrap, and store in fridge up to 4 days or freezer up to 2 months. Reheat in microwave 1 minute or air fryer 350°F for 8 minutes.

Sweet Potato Breakfast Bowls

Makes 4 meal preps

Ingredients

• 2 medium sweet potatoes, peeled and diced
  
• 1 tbsp olive oil
  
• 1/2 tsp salt
  
• 1/4 tsp black pepper
  
• 1/2 tsp smoked paprika
  
• 1 lb turkey sausage
  
• 8 large eggs
  
• Salt and pepper, to taste
  

Instructions

1. Preheat oven to 400°F. Toss sweet potatoes with olive oil, salt, pepper, and paprika. Roast 25–30 minutes, flipping halfway.
   
2. Cook turkey sausage in a skillet over medium heat until browned, about 5–7 minutes.
   
3. Scramble eggs in the same pan, seasoning with salt and pepper.
   
4. Divide sweet potatoes, sausage, and eggs into 4 containers. Cool, then refrigerate.
5. Reheat and serve with avocado, cottage cheese, or goat cheese!