Sunday Prep Series Week Three

Well, this is it, mamas! Jenn is providing us with the last guest post in the series. She’ll show us a lineup of healthy & delicious meals for the week. Remember, we do all the cooking on Sunday (in under 2 hours) and it will provide your family with lunch and dinner through mid-week. For breakfast, try these smoothie packs!

We’d like to extend a great big THANK YOU to Jenn Wolfe for giving us a glimpse into her kitchen the past few Sundays. She’s answered all of our questions and provided inspiration and advice for making wellness a priority for the entire family. 

Of course, we have a few last questions for her. We need every burning question answered! But, don’t worry! If you still have questions for Jenn after the meal prep series is done, her contact info is at the end of this post. 

Now that we’re going to be shopping on our own, can you tell us the best way to navigate the grocery store?

Absolutely! Learning how to work the grocery store to your advantage is key! To get clean, whole foods you will mainly stay around the perimeter of the store. Going up and down aisles leads you to bags and boxes of foods with several ingredients. Many of the ingredients you can’t pronounce or recognize, and guess what? Your body won’t either! 

What’s the best way to turn our favorite recipes into meal plans for the week?

Great question! I think about the foods I love and create meals out of them. For instance, this week’s Pad Thai is a favorite of ours, but with a couple simple switches of ingredients and pasta it can be made much healthier. There are plenty of healthy substitutes. I share these with my clients to allow them to feel they aren’t being deprived while making small daily adjustments to meet their personal wellness goals. Remember to keep it simple, keep variety in your meals week to week, and avoid processed foods. 
 

What tips do you have for getting the family on board with making health a priority?

I’ve always cooked one meal and everyone eats that meal. Thankfully we have no dietary restrictions (other than mine), and my girls and husband eat (and like) everything. If you aren’t as lucky, and you’ve been struggling to find a meal everyone will eat, I think starting out basic is key. Choose a protein everyone likes, choose a vegetable everyone likes, and play around with the starch or complex carb. Then the next week, play around with a different food group while sticking with your safe foods for 2 of the 3 meals. No one will go hungry. Let’s face it, if they are hungry enough- they will eat!
 

Ok, ladies! Let’s get shopping.

Shrimp  Pad Thai


18oz raw shrimp (2 bags if you are feeding 4 people) OR chicken breasts or shrimp isn’t your thing
4oz (56g) flat brown rice noodles
3 tbsp garlic paste
1 red bell pepper
1 cup mushrooms (chopped)
1 cup green onions (chopped)
1.5 cup bean sprouts
Fresh cilantro

Sauce:
1/4 cup rice vinegar (or fish sauce)
1/8 cup coconut aminos (low sodium soy sauce)
1/8 cup red chili pepper sauce
2 tbsp coconut sugar
Juice from 1 lime

  1. Boil brown rice noodles. Drain and set aside. Do not OVERCOOK- they get mushy!
  2. Chop veggies- bell pepper, mushrooms, green onions, limes, cilantro.
  3. Peel and devein shrimp OR slice chicken breast into small pieces.
  4. In a bowl, mix rice vinegar or fish sauce, coconut sugar, red chili pepper sauce, & fresh lime juice.
  5. Spray a nonstick skillet with coconut oil, then add garlic paste.
  6. Toss in Shrimp OR chicken breast pieces and cook.
  7. Finally, add noodles, then fresh veggies and the sauce.

Note: This is Sunday dinner for us because we’re using shrimp. If you’re using chicken, it will last longer in the fridge.

 

Stuffed Chicken with Spinach and Feta


1  tablespoon olive oil, divided
1  medium onion, chopped
10 oz spinach, fresh
1  teaspoon zest of lemon
1⁄4 cup feta cheese, crumbled
1  teaspoon table salt, divided
1⁄2 teaspoon black pepper, divided
1  lb boneless skinless chicken breast

  1. Preheat oven to 350 degrees.
  2. In a large nonstick skillet heat 1 teaspoon oil and saute onion until golden, about 5 minutes.
  3. Wilt spinach (steam spinach or heat damp spinach over medium heat in nonstick pan); stir in zest, feta, 1/2 teaspoon salt and 1/4 teaspoon pepper, set aside.
  4. Slice chicken breast in half lengthwise and place even amount of spinach mixture on each breast.
  5. Roll up and secure with toothpicks.
  6. Sprinkle with remaining salt and pepper.
  7. In same skillet, heat remaining oil over medium-high heat.
  8. Cook chicken, turning occasionally, until golden brown and cooked through, about 10 minutes.
  9. Remove toothpicks.
  10. Cook 30 minutes or until internal temperature reaches 165F.

Cucumber Quinoa Salad


1 English cucumber, diced
2 cups chilled, cooked quinoa (Cook the night before to save time on Sunday)
1/2 cup diced red onion
1/2 cup crumbled feta cheese
1/3 cup julienned or roughly-chopped fresh basil leaves
1 batch Lemony Italian vinaigrette (see below)*

*You can also use Italian dressing or Braggs Vinaigrette instead of making your own 

Lemon Italian Vinaigrette:

1/4 cup olive oil
2 tablespoons apple cider vinegar or red wine vinegar
1 tablespoon fresh lemon juice
1/2 teaspoon Italian seasoning, homemade or store-bought
pinch of salt and black pepper

Turkey Taco stuffed sweet potatoes

2 medium sweet potatoes
1 tsp olive oil

1 ¼ cup canned crushed tomatoes
¼ cup grated pepper Jack cheese
2 tbsp minced flat-leaf parsley

1 Package of Mrs. Dash Taco Seasoning OR these ingredients:
1 ¼ tsp ground cumin, divided
¼ + ⅛ tsp salt
¼ + ⅛ tsp ground pepper
¾ lb. lean ground turkey
4 garlic cloves, minced
1 tsp chili powder
½ tsp dried oregano
½ tsp paprika

  1. Pierce sweet potatoes all over using a fork.
  2. Cook in the microwave on HIGH until tender when pierced with a fork, 4 to 5 minutes per side.
  3. Let potatoes rest until cool enough to handle.
  4. Cut the potatoes in half lengthwise. Carefully scoop the flesh out of the potatoes and place in a medium-sized bowl. Reserve the skins.
  5. With back of a fork, mash potato flesh until most lumps are gone. Stir in olive oil, ½ teaspoon cumin, ¼ teaspoon salt and ¼ teaspoon pepper.
  6. Divide mashed sweet potato evenly between the potato skins. Place on baking sheet.
  7. While the potatoes are cooking, heat a large nonstick skillet over medium-high heat. Lightly coat with cooking spray.
  8. Add ground turkey and cook, breaking up with a wooden spoon, until cooked through.
  9. Stir in garlic, chili powder, remaining ¾ teaspoon cumin, oregano, paprika, and remaining ⅛ teaspoon salt and pepper OR 1 package Mrs. Dash Taco Seasoning.
  10. Cook for 1 minute. Stir in crushed tomatoes.
  11. Spoon the turkey mixture into each sweet potato.
  12. Heat Potatoes in oven or Microwave when you are ready to eat.
  13. Top with grated cheese if desired.

Chicken, Beans and Cauliflower

1 lb chicken breast

4 garlic cloves

2 green bell peppers

3 tbsp green onions

1 Large Onion

2 tbsp Mina Harissa OR red chili pepper, red bell pepper, garlic, extra virgin olive oil, vinegar & salt

1 15oz can Tomato Sauce

Salt and Pepper

EVOO

2lbs or cauliflower OR buy already RICED in the frozen sections of grocery store

2 14oz cans of low sodium black beans

  1. If you’re making your own RICED cauliflower you will need a food processor. Add cauliflower florets in batches and process until “rice” forms. If you process too much it will turn to mush. Transfer to a bowl.
  2. Preheat a large and deep non-stick skillet on medium heat and add EVOO. Add cauliflower rice and cook for 3-4 mins. (If you bought frozen, skip step 1 and cook now.) It should be golden brown. Season with salt and pepper and add to bowl.
  3. Add more EVOO to skillet and add onion, garlic and green bell peppers. Cook for 7 minutes.
  4. Add Chicken and cook for 5 more minutes.
  5. Add tomato sauce, black beans, and Mina Harissa. Stir and bring to a boil. Reduce heat to low and cover. Simmer for 10 mins.
  6. Remove from Heat. Add rice and sprinkle green onions on top.
  7. Serve on its own or with extra brown rice for those hungry people In your family!

* Store covered in the refrigerator for up to 5 days.

Hard Boiled Eggs

  1. Put as many eggs as you can eat in 4 days in a pot. They have to be covered in water.
  2. Bring to a boil.
  3. Cover and let sit for 10 minutes.
  4. Pour cold water over and when you can handle peel and store in zip lock baggies. This makes it easy to grab and go! 

More photos of the finished product!

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

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