Quick guide for meal prep in a pinch


This week we prepared a quick guide for meal prep in a pinch

5 Recipes 5 Ingredients 20 Minutes or less

Poached Scallop & Snap Pea Rigatoni

15 minutes · 5 ingredients · 4 servings

4 servings
  • 6 ozs Rigatoni (uncooked)
  • 3/4 Lemon (juiced)
  • 3/4 cup Coconut Aminos
  • 1 lb Scallops
  • 3 cups Snap Peas
  1. Cook your rigatoni according to the directions on the package. Once it’s cooked, immediately run under cold water and set aside.
  2. Meanwhile, add the lemon juice and coconut aminos to a large saucepan over medium heat. Bring to a simmer and add the scallops. Poach for about 2 to 3 minutes or until cooked through.
  3. Remove the scallops and add the snap peas to any remaining juices. Add a bit of water if needed. Cook until tender crisp, about 3 to 4 minutes.
  4. Combine the pasta, scallops and snap peas into the saucepan and toss to coat. Divide into bowls and enjoy!


Zucchini & Goat Cheese Egg Muffins

20 minutes · 5 ingredients · 4 servings

  • 2/3 Zucchini (divided)
  • 4 Egg
  • 2 2/3 tbsps Water
  • 1/8 tsp Sea Salt
  • 1/3 cup Goat Cheese (crumbled)
  1. Preheat the oven to 350ºF (177ºC). Line your muffin tin with parchment liners, or use a silicone muffin tin without liners.
  2. Roughly chop 2/3 of the zucchini, and cut the remaining 1/3 into thin slices.
  3. In a mixing bowl, whisk together the eggs, water, salt and chopped zucchini. Divide the mixture into the muffin pan.
  4. Top each muffin slot with the zucchini slices and goat cheese. Bake for 15 to 18 minutes or until cooked through.
  5. Let cool slightly before serving. Enjoy!


Zucchini Noodles with Sausage & Tomato Sauce

20 minutes · 5 ingredients · 4 servings

  • 1 lb Pork Sausage (Italian)
  • 2 Yellow Bell Pepper (thinly sliced)
  • 2 cups Tomato Sauce
  • 4 Zucchini (medium size, spiralized into noodles)
  • 1/2 cup Basil Leaves (chopped)
  • In a pan over medium heat, add the sausage and sliced pepper. Cook for 7 to 8 minutes. Remove the sausage, slice and return to the pan for 1 minute or until cooked through. Add the tomato sauce to the pan and stir to combine. Remove everything from the pan and set aside.
  • Wipe the pan free of any remaining sauce. Add the zucchini noodles and cook for 1 minute or just until softened.
  • Divide the zucchini noodles between plates and top with sauce, sausage and peppers. Sprinkle with basil, serve and enjoy!


Red Thai Coconut Curry Chicken

20 minutes · 5 ingredients · 4 servings

  • 1 1/3 lbs Chicken Thighs (skinless, boneless)
  • 2 2/3 tbsps Thai Red Curry Paste (divided)
  • 2 tsps Coconut Oil
  • 1/3 cup Red Onion (finely diced)
  • 3/4 cup Organic Coconut Milk (canned, full fat)
  • Preheat your oven to 400ºF (204ºC).
  • Rub the chicken thighs with half of the Thai red curry paste.
  • Heat the coconut oil in a cast iron or oven safe skillet on the stovetop over medium heat. Saute the red onions in the remaining Thai red curry paste for about 3 to 5 minutes.
  • Add the chicken thighs to the skillet and sear for 3 minutes per side. Add the coconut milk and bring it to a simmer.
  • Once the coconut milk is simmering, transfer the skillet to the oven and bake for 15 minutes.
  • Remove from the oven, divide the chicken onto plates and enjoy!


Pesto Chicken with Brussels Sprouts

20 minutes · 5 ingredients · 4 servings

Pesto Chicken with Brussels Sprouts
  • 12 ozs Chicken Breast (boneless, skinless)
  • 1/4 cup Pesto
  • 1 Tomato (large, sliced)
  • 4 cups Brussels Sprouts (trimmed, thinly sliced)
  • 2 tbsps Avocado Oil
  • Preheat the oven to 375ºF (191ºC). Line baking sheets with parchment paper.
  • Cut each breast in half to make thin slices like cutlets. Transfer to a baking sheet and top each chicken cutlet with pesto and tomato.
  • Place Brussels sprouts onto another baking sheet and toss with avocado oil. Bake the chicken and Brussels sprouts for 12 to 15 minutes or until cooked through and tender.
  • Divide the chicken and Brussels sprouts onto plates. Enjoy!