Sunday Prep Series Week 2

Written by Glens Falls Mom, featuring Jenn Wolfe

Welcome back to our Sunday Prep Series! If you’re just tuning in for the first time, take a look back at last week’s post for some introductions and the tips & tricks to help get started with Sunday meal prep. We’re prepping breakfast, lunches, and dinners in under 2 hours. Yes. Seriously. 2 hours. (I tried it myself, and every last dish was clean by the 2 hour mark. I even had to stop halfway through to feed my 5 month old!)

Thanks to the fabulous Jenn Wolfe for letting us have a peek into her kitchen again this Sunday! Jenn is a local mom, teacher, and business owner who makes health and wellness a priority in her house every day. She loves to post ideas for meal prep, so we asked her to share, and she agreed! 

We’re starting off this week’s posts with a few more questions for Jenn. 

Thank you for joining us for the second post in our Sunday Prep Series! Let’s get into some of the details of prep day. Can you tell us about the kitchen equipment we might want to keep on hand for Sunday Prep?

This Sunday’s food prep will include the use of a crock pot, baking sheets, muffin tins, large mixing bowls, cutting boards and knives. Most of these items are staples in anyone’s kitchen. If you don’t have a crock pot, I seriously encourage you to get one! 

Tell us about freezing on Wednesdays. Why Wednesday? What’s the process like?

Assessing your leftover foods is important to do on Wednesdays because you shouldn’t let cooked food last more than 3-4 days. Luckily in my house between my kids and my husband we rarely have to freeze food, but when we do I use freezer safe containers that stack easily.

How do you recommend we organize our Sunday Prep recipe ideas? Tell us more about how you pick your recipes and how you mix it up from time to time.

I wish I could say I was super organized! The truth is I often shop first, and then figure out what I am going to do either while I’m walking around looking at ingredients and what looks good (I avoid shopping when I’m hungry), or when I get home. I try to avoid boredom with food. Last week was full of chicken recipes, and although they were different, I knew I wanted more variety this week. I made the meatloaf cups a few weeks ago, and my husband and kids LOVED them, so I knew that would be a good fit. The crock pot recipe is always a crowd pleaser. To better answer your question, I mix and match protein (chicken, ground turkey, pot roast, steak), spices, and pair them with a different grain or starch each week.

One last question…we’ll make it a fun one! What’s your favorite local activity to do when you’re done with meal prep on Sunday?

I’m a HUGE fan of being outside. If I’m not coaching my girls sports teams, I love to drag them up mountains. We call it “Girls Day”. One of our favorites is Sleeping Beauty. We hike to the top and then I reward them for hiking by taking them down to Shelving Rock waterfall. We spend the afternoon splashing away and enjoy a picnic lunch. We’ve made some great memories out in nature!

We know what you’re really here for…the recipes! Here’s what you’ll need from the market this week:

 

Remember our tip…try to shop on a day other than Sunday to avoid burnout. You don’t want to spend the entire day shopping and cooking, unless you like that sort of thing! 

Groceries

Other general cooking tips to keep in mind:

Focus on the meal you struggle with most. If you rush to get breakfast in, make some easy eggs cups, make ahead breakfast sandwiches, etc. If you struggle with lunch/dinner, prep those items you need most.

Make a plan, stick to your grocery list. This is time and money saving! I’ve found Hannaford To Go to be extremely helpful. Don’t try to shop and prep in one day, that can be overwhelming.

Keep it simple! Don’t attempt several new recipes. It will monopolize your time and you will never want to do it again. Think/shop/cook in food groups and then mix and match.

Mix things up. You don’t want to be bored. Food should be fun!

Have plenty of storage containers and zip lock baggies handy.

Here’s how Jenn says a typical Sunday should go:

A typical Sunday prep takes me about 2 hours start to finish, including clean up. I make and focus on lunches and dinners.

I also make hard boiled eggs and I bag nuts for when we are on the go or as salad toppers.

I plan for 3-4 days. If I get to Wednesday and I find I have a lot of leftovers, I will freeze and use later.

Food prep shouldn’t be overwhelming, start small, and keep it simple.

Maximize your time in the kitchen by:

Chopping veggies while protein is cooking. You can also chop them the night before and store in a zip lock bag.
 
Lay out all ingredients on your kitchen table or counter so you save less trips to the pantry or fridge.

Clean as you go. I always make sure my dishwasher is empty and ready to be loaded. It’s much less overwhelming when you finish and don’t have a sink full of dishes!
 

Dinner Prep

Make a few dinners ahead on Sunday, and you’ll have a quick, ready-to-go dinner for the weeknights!

Turkey Meatloaf Cups

Mix ground turkey (1-2 packages) in a large bowl with…
1 egg
¾ cup milk
1 cup flour
1/2 cup breadcrumbs
Chopped onions
Chopped peppers (Use the tops of the pepper you’re slicing for the cups- less waste)
 
Slice peppers into thick rings
Lay on baking sheet (Use parchment paper for easier clean up!)
Fill cups with meat loaf mixture
If you have left over meat loaf mixture- freeze or put into a muffin tin and bake
Add ketchup and sriracha to the tops of each cup (If you like it spicier…add sriracha to mixture too)
Bake at 350 for 30-40 mins or until ground turkey is done
Cooking time will vary depending on thickness of the cups
 
Turkey Meatloaf Cups
 

Slow Cooker Chicken Burrito Bowls

Combine chicken thighs, 14.5 oz can diced tomatoes, ½ cup chicken stock, chili powder and cumin
Make sure Chicken is covered
Add more stock if needed
Cover with lid; cook on high for 3-4 hours
Add 1 cup of rice, black beans, chopped onions and remaining chicken broth
Replace lid and continue cooking on low for another 3-4 hours
Check rice in the last hour of cooking, stirring occasionally 
(6-8 hours total cooking time)
 
Notes:
If it’s too dry, add more chicken broth
If rice is cooked but there’s too much liquid, take lid off and let cook on high to evaporate liquid
You can also cook rice separately and add the black beans/onions in the last 30 minutes of cooking time
Top with salsa or other desired toppings!
 
 

Sausage, Peppers, Onions Over Rice

Cook turkey sausage in a large saute pan
While turkey cooks, slice peppers and onions
Remove sausage when cooked 
Add peppers and onions to the pan, using remnants of sausage for extra flavor
When peppers are cooked, chop and store with peppers and onions
(Total cook time 25 minutes)
 
Notes:
We will eat over brown rice during the week
Batch cook the rice so it is already cooked for use in other recipes
 
 
 

Lunch Prep

Chicken & Salad

Chicken this week will be cooked three ways to serve over salads. Use mushrooms and cucumbers in salad along with any other salad toppings you like! To prepare the 3 types of chicken, use aluminum foil in the pan to separate. On baking sheet, lay down parchment paper and roll aluminum foil to create “walls” between each flavor of chicken.

  1. Sriracha/Lime Chicken
  2. Lemon/Garlic Chicken
  3. Buffalo Chicken

Evenly coat in sauce and place lemon or lime slices on chicken. Bake at 350 degrees for 30-40 minutes. Place on salads when cooled.

Breakfast

Egg White Muffins

Grease muffin tin with olive oil or coconut oil
Pour in egg whites
Bake at 350 for 20 mins or until fully cooked
*Add turkey sausage, spinach, tomatoes, or whatever you like to jazz these up!
 
 

Here’s how to contact Jenn for guidance on health and wellness, information on AdvoCare and the 24 Day Challenge:

Website: www.wellnesswithwolfe.com

Email: wellnesswithwolfe@yahoo.com

Facebook: Jenn Wolfe /jennifer.wolfe.77715

Instagram: @wolfe.jenn

A special thank you to Jenn for helping us with this series! Keep following along for the next post in our Sunday Prep Series.

2 thoughts on “Sunday Prep Series Week 2

  1. Thank you for reading this weeks Food Prep guide. I had a lot of fun creating these meals to share with you in hopes to make your busy week nights easier and to show you that anyone can do this! It just takes a little planning.
    If you have any questions please feel free to contact me or shoot me a friend request.
    Happy Sunday!

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