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! 


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)
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)
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.


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:


Email: [email protected]

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.

The Macro-Friendly Mac & Cheese That Broke the Internet


Ok, so it didn’t exactly break the Internet. But my macro-friendly mac & cheese recipe from my old blog has been pinned over 1,000 times on Pinterest. That makes me Pinterest famous, right? I’m a one-hit Pinterest wonder.

To be honest, there isn’t anything crazy special about this mac & cheese. And you might be wondering what macro-friendly even means! Well, I’d need a longer post to explain counting macros. In a nutshell, if you actually measure the fat, protein, and carbs you take in every day, you can make big changes in your health and lifestyle based on these numbers. 

At one time in my life (pre-baby) I measured and counted these macros to study my eating habits. I made adjustments and learned a ton about what I was putting into my body. (I will write a more detailed post about this in the future if you’re interested in how to do this yourself.)

While on this food journey, I wanted some mac & cheese. Because, well, who doesn’t crave a bowl full of cheesy carbs now and again?

The great part about tracking your macros is that you can eat whatever you want. It’s the anti-diet. But, you want to be sure you’re keeping your fat, protein, and carbs at a certain number for the day. So, I set out to make a single-serving mac & cheese that would fit within my daily numbers.

This can easily be made into a family-sized recipe, and it includes a serving of broccoli, which means the kids will be getting their veggies in. You could also throw together a single serving for your own lunch…if you have that kind of time!

Macro-Friendly Mac & Cheese
Serves 1
  1. 1 tsp extra virgin olive oil
  2. 1 tbsp coconut flour
  3. 1/3 cup reduced fat shredded cheddar cheese
  4. 1/2 cup skim milk or 2 tbsp light cream and 1/2 cup starchy water
  5. 1/3 cup elbow mac
  6. 1 cup frozen broccoli
  7. Dash of salt and pepper
  8. Dash of nutmeg
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
  1. Boil mac and cook broccoli according to directions, reserving starchy water from pasta.
  2. Heat EVOO in a small sauce pan. Add coconut flour and combine.
  3. Add milk or cream/starchy water mix, then stir in cheese to finish sauce. Set aside.
  4. Drain pasta. Combine with broccoli and cheese sauce, adding starchy water as needed to thin out the sauce to desired consistency.
  5. Add salt and pepper, sprinkle with nutmeg.
319 cal
15 g
20 g
31 g
Glens Falls Mom

Maple Bacon Brussels Sprouts {And How to Break up with Bitter Brussels Forever}

When you’re making your Sunday grocery list, I bet brussels sprouts aren’t the first on the list. In fact, they may conjure up memories of bitter chunks of ickyness slathered in butter. If this is your only memory of brussels, I’m begging you to give them another chance! You might even be able to convince the little people in your house to eat their veggies when you attach the words “maple” and “bacon” to the title.

Making a few small changes to the way you prepare this vegetable makes all the difference. Follow a few simple rules to break up with bitter brussels forever.

Does this look bitter and icky to you? {If you answered yes, fine. Just scroll on by this recipe. But seriously. They’re good. And they’re covered in bacon & syrup…just sayin’.}


First rule of Breaking up with Bitter Brussels: DON’T buy them in the freezer section. Brussels sprouts are best when purchased fresh. You may even be able to find them at our local Farmer’s Market! Buy more than you think you’ll need- they cook down quite a bit, and they’ll go fast. They are even better as leftovers because the syrup has a chance to really sink in.

Rule number two: Slice ’em super thin. This takes a while, but you want to slice them as thin as possible and rinse them off well. The thinner they are, the less bitter they are.

Third. Cook them for a really long time on the stove top using low heat. To really soften the brussels, we need them to cook on low for at least 20 minutes, being careful not to let them burn.

Fourth rule of Breaking up with Bitter Brussels: READ through all the directions below. The technique is important here. This time you are not allowed to skim through my writing. Please and thank you.

Ok. So now that you want to try these delicious little sprouts, here’s the nitty gritty. (Full recipe at the bottom)

You’ll Need:

4-6 slices turkey bacon (you could certainly use the real deal bacon)

1 tbsp olive oil

A big bag of fresh brussels sprouts

1/4 cup sugar free maple syrup (or full sugar if you’re up for it!)

Salt & Pepper


1. Fry up some turkey bacon in a pan. Remove, let cool, then chop into smaller chunks.

2. Leave any bacon fat in the pan- there’s not much in turkey bacon- we’ll keep it! Add 1 tsp olive oil and let it get nice & hot.

3. Slice the brussels thin & rinse. Be patient, this takes a little time, but the thin slices are worth it.

Maple Bacon Brussels Sprouts


4. Sauté the brussels in the pan for a few minutes. When everything is warming up, add 1/4 cup water. Any time the brussels start to brown, add a splash of water to keep them from burning.

Maple Bacon Brussels Sprouts

5. Turn the heat down to low and cook on low about 20 minutes, watching to be sure they aren’t burning and adding water as needed. You can add the bacon about halfway through cooking time.

6. When they’re all nice and brown, add some salt & pepper.

7. Top with syrup while still warm.

8. Thank me for helping you rediscover this vegetable. 😉

Maple Bacon Brussels Sprouts
Prep Time
15 min
Total Time
45 min
Prep Time
15 min
Total Time
45 min
  1. 4-6 slices turkey bacon
  2. 1 tbsp olive oil
  3. A big bag of fresh brussels sprouts
  4. 1/4 cup maple syrup
  5. Salt & pepper
  6. 1/4 cup water (and additional needed)
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
  1. Fry up some turkey bacon in a pan. Remove, let cool, then chop into smaller chunks.
  2. Leave any bacon fat in the pan.
  3. Add 1 tsp olive oil and let it get nice & hot.
  4. Slice the brussels thin and rinse well.
  5. Sauté the brussels in the pan for a few minutes. When everything is warming up, add 1/4 cup water. Any time the brussels start to brown, add a splash of water to keep them from burning.
  6. Turn the heat down to low and cook on low about 20 minutes, stirring as needed to prevent burning. Add water as needed to loosen up and prevent burning.
  7. Add the bacon about halfway through cooking time.
  8. Add salt and pepper and top with syrup while still warm.
  9. Serve hot!
Adapted from Thanks to a fellow Mama for sharing this one with me years ago!
Adapted from Thanks to a fellow Mama for sharing this one with me years ago!
Glens Falls Mom