Weekly Meal Prep

Spring has sprung! Radish chickpea salad, Calabrian chili chicken meatballs, and red pepper egg bites

This week’s plan is free for everyone. As always I appreciate you guys following along and subscribing. This week has been feeling extra springy. The groundhog was right! I’ve been craving light crunchy vegetables, lean protein, and easy on-the-go options. I recently found out you’re supposed to eat 1g of protein for every pound of body weight so I have been on a mission to eat 160 grams of protein a day and it is not an easy task. I have been feeling very energized and less bloated though so I think it’s worth it!

What’s on the shopping list?

Grocery List

Meats

• 2 lbs ground chicken

• 1 rotisserie chicken

Dairy Products

• Greek yogurt

• 2 dozen eggs

Vegetables

• 1 red onion

• 1 bunch of green onions

• 1 bunch of radishes

• 1 bag of Persian cucumbers

• 1 red bell pepper

• 1 small white onion

• 1 bunch of garlic

• 1 bunch of parsley

• 1 bunch of cilantro

• 1 bulb of garlic

• 1 jalepeno

• dill

• 2 lemons

Dry Goods (I have a lot of these in my pantry, but I’m including what you might need if you don’t!)

• 1 can of chickpeas

Oils and sauces

• olive oil

• Calabrian chili sauce, the one I use is Mezzetta

• red wine vinegar

• italian seasoning

The Recipes

Let’s get to the good stuff!

Crunchy Radish DBS (Dense Bean Salad)

My dad loves radishes but I’ve never been able to get behind them, until now. They have a bright punchy flavor that pairs really well with a creamy lemon tzatziki dressing. This salad is bright and crunchy and had great vegetable diversity which is so good for gut health.

Ingredients

• 1 broken-down rotisserie chicken

• 1 can of chickpeas

• 1 bag of Persian cucumbers

• 1 bunch of radishes

• 1/4 of a red onion

• 5 green onions

• 1/4 minced cilantro

• 1 jalepeno

• 1 small bunch of dill (one of those little clamshell containers, about 3 tbs minced)

• 1/2 cup Greek yogurt

• 2 tbs red wine vinegar

• the juice of 2 lemons

• 1/4 cup garlic olive oil

• 1 tsp sea salt

Instructions

1. Break down your rotisserie chicken and chop it into pieces. Set this aside while you prep the rest of your salad. Some of the juice will seep out and letting it rest a bit before you mix it in will keep the salad from getting soggy.

2. Rinse and drain a can of chickpeas.

3. Cut the ends off of your cucumbers and chop them into small pieces.

4. Cut the ends and greens off of your radishes and chop them into small pieces. Frankly, these are a pain to chop.

5. Slice your green onions. Mince your cilantro. Finely mince the red onion. Core and dice the jalepeno.

6. Add the chopped chicken, chickpeas, cucumbers, radishes, green onion, cilantro, jalapeno, and red onion to a large bowl.

7. Finely mince your dill and add it to a small bowl with the Greek yogurt, red wine vinegar, olive oil, lemon juice, and sea salt.

8. Whisk together to create the dressing.

9. Pour over the salad ingredients and toss together.

Calabrian Chili Chicken Meatballs

I loveee a chicken meatball. I think turkey meatballs are dry but chicken is delicious and juicy. You can mix these into pasta or eat the as a quick snack!

Ingredients

• 2 lbs of ground chicken

• 1 red or orange bell pepper

• 1 small white onion

• 5 cloves of garlic

• 3 tbs of parsley

• 1/4 cup of Calabrian chili sauce

• big pinch of sea salt

Instructions

1. Add your ground chicken to a large bowl.

2. Core and very finely dice your bell pepper.

3. Crush the garlic.

4. Finely mince the red onion and parsley.

5. Add the chicken, bell pepper, garlic, red onion, chili paste, sea salt, and parsley to a large bowl.

6. Use your hands to fully incorporate everything. The chicken should turn uniformly orange.

7. I like to use an ice cream scoop to make this easier. Scoop the meatballs into small balls on a lined baking sheet. They can be pretty close together because they won’t spread. Bake at 400 for 20 minutes and let cool completely before packaging.

Red Pepper Egg Bites

My local Bluestone lane has these little egg bites I really enjoy. So I decided to make some myself this week!

Ingredients

• 2 tbs avocado oil

• 1 very small white onion or about half of a normal one

• 1 bell pepper

• 4 cloves of crushed garlic

• big pinch of sea salt

• fresh cracked pepper

• 1 tsp Italian seasoning

• 12 eggs

• a big pinch of sea salt

Instructions

1. Finely mince your onion and bell pepper.

2. Add your avocado or olive oil to a medium pan and heat to medium heat.

3. Add the onion, garlic, and bell pepper to the pan with the sea salt, pepper, and Italian seasoning.

4. Sautee for about 6 minutes till soft and fragrant.

5. Let cool for a bit.

6. In a large bowl whisk your eggs with a big pinch of sea salt.

7. Grease a muffin pan.

8. Add a little bit of the onion-pepper mixture to each muffin tin.

9. Pour a little bit of the egg mixture on top of the onion in each tin till it’s equally distributed.

10. Bake at 350 for 20 minutes and let cool completely.

11. I like to air fry them for 3 minutes for breakfast every day.

Thank you so much for subscribing as always, hope you enjoy!