Teacher Meal Prep Recap

Harvest Bowl Meal Prep

Harvest Bowl Meal Prep with Garlic Tahini Dressing

Ingredients (Makes 4 servings):

• 4 chicken sausages
• 1 cup brown rice or quinoa (uncooked)
• 2 cups bone broth 
• 5 large carrots, peeled and cut into sticks
• 2 cups chopped butternut squash 
• 1 bunch kale, chopped (about 4 cups)
• 2 tbsp olive oil 
• Salt and pepper to taste

Garlic Tahini Dressing:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 2-4 tbsp water
• Salt and pepper to taste

Instructions:

1. Cook rice or quinoa: add quinoa or brown rice to a pot with bone broth. Cover and simmer for about 8 minutes until fully cooked. 
2. Roast veggies: Toss carrots and butternut squash with 1 tbsp olive oil, garlic powder, salt, and pepper. Roast at 400°F for 25-30 minutes.
3. Cook sausage: Brown cut up chicken sausages in a skillet and set aside
4. Sauté kale: In the same skillet, cook kale with 1 tbsp olive oil, and salt until wilted.
5. Make dressing: Whisk tahini, lemon juice, olive oil, garlic, and water until smooth. Season with salt and pepper.
6. Assemble: Divide rice or quinoa, sausage, kale, and veggies into bowls. Pour dressing into containers and place one into each meal prep dish.

Store for up to 4 days in the fridge.

Broccoli Cheddar Egg Bites

Broccoli Cheddar Egg Bites with Cottage Cheese and Blended Cheddar

Ingredients (Makes 12 egg bites):

• 10 eggs

• 3/4 cup cottage cheese

• 1 cup shredded cheddar cheese

• 2 cups steamed broccoli, chopped

• 1/4 tsp garlic powder 

• Salt and pepper to taste

Instructions:

1. Preheat oven to 300°F and grease a 12-cup muffin tin.
2. Blend eggs, cottage cheese, and cheddar: In a blender, combine eggs, cottage cheese, salt, pepper, garlic powder, and 1/2 cup shredded cheddar until smooth.
3. Evenly distribute steamed broccoli into greased muffin tins and top with egg mixture. Add rest of cheddar cheese on top of muffins 
4. Bake for 30 minutes, or until set and lightly golden on top.
5. Cool and store: Let cool before removing from the tin. Store in the fridge for up to 4 days.

Pumpkin Protein Bites

Pumpkin Protein Bites

Ingredients (Makes about 12-15 bites):

• 1/2 cup pumpkin puree
• 1/3 cup nut butter 
• 1/2 cup almond flour or oat flour
• 1/2 cup vanilla protein powder (or more, to reach desired consistency)
• 3 tbsp honey
• 2 tbsp coconut oil, melted
• Pinch of sea salt
• 1 tbsp pumpkin pie spice

Instructions:

1. Mix wet ingredients: In a bowl, combine pumpkin puree, nut butter, honey, and melted coconut oil. Stir until smooth.

2. Add dry ingredients: Mix in almond or oat flour, vanilla protein powder, sea salt, and pumpkin pie spice until fully incorporated. Adjust the consistency by adding more protein powder if needed.

3. Chill mixture: Refrigerate the mixture for 20-30 minutes to make it easier to handle.

4. Form bites: Scoop out small portions and roll them into bite-sized balls.

5. Store: Keep in an airtight container in the fridge for up to a week.