Meal Prep
Meal prep is a great way to save time and eat healthy. Here is what I often do on Sundays to prepare for the week:
Equipment:
- Instant Pot
- Air Fryer or Oven
- Kitchen Scale
- Kitchen Knife
- Kitchen Spoon or Spatula
- Measuring Cups/Spoons
- Mason Jars or container of choice
- Slicer (Optional)
Ingredients:
- Lentils, 3 cups
- Tofu
- Sweet Potatoes, 3 lbs
- Teriyaki Sauce
- Vegetable Bullion
- Hummus
- Broccoli
- Vegetable Oil of Choice
- Onion Powder
- Garlic Powder
- Paprika
- Chili Powder
- Cayenne Pepper Powder (optional)
- Chopped Onion (Optional)
- Red Pepper Flakes (Optional)
- Hot Sauce (Optional)
| Item | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|
| Tofu | 13.5 oz | 405.0 | 20.3 | 13.5 | 40.5 |
| Sweet Potato | 226.8 g | 194.4 | 0.2 | 46.0 | 3.6 |
| Lentils | 52.5 g | 150.0 | 0.8 | 34.5 | 12.0 |
| Hummus | 28.0 g | 70.0 | 6.0 | 4.0 | 2.0 |
| Broccoli | 150.0 g | 44.1 | 0.0 | 7.1 | 5.3 |
| Bouillon | 6.0 g | 10.0 | 0.0 | 2.0 | 0.0 |
| Total | 873.5 | 27.2 | 107.1 | 63.4 |
Lentils
Equipment Needed:
- Instant Pot
- Kitchen Scale
- Kitchen Spoon or Spatula
Ingredients:
- Lentils, 3 cups
- Vegetable Bullion
Before you begin you will want to weigh the instant pot metal inner cooking pot, and take note of it, so you can easily separate the lentils into equal portions later.
- Add 6 cups of water to instant pot.
- Add Vegetable Bullion.
- Bring to boil stirring occasionally.
- Add 3 cups of lentils. I will usually measure this out on the kitchen scale.
- Cook on normal pressure for 9 minutes.
- Release pressure
Sweet Potatoes
- Cut the sweet potatoes into cubes.
- Weigh 8oz of sweet potatoes out on the kitchen scale in a bowl.
- Add 1/2 teaspoon of vegetable oil, Onion Powder, Garlic Powder, Paprika, Chili Powder, and optionally Cayenne Pepper Powder.
Tofu