Check out this healthy, high protein, 5 day meal prep from Costco! The meals are all easy to make, delicious and can even be frozen. The recipes are written down below.
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Black bean and Sweet potato hash with salsa and avocado
Makes 5 large servings
Black beans and sweet potato mix:
5 medium sweet potatoes, chopped
2 large onions, chopped
3 bell peppers, chopped
10 large mushrooms, chopped
4 cans of black beans, drained and rinsed
1 tbsp garlic powder
1 tbsp onion powder
3 tsp smoked paprika
pinch of salt
pinch of black pepper
Veggies:
Salsa
2 avocado, cut in 1/3 sections
Directions:
*edit to this recipe which is different from video. Cook sweet potato mix at 400 for 30-35 mins, then add seasoned black beans and cook for another 15-20.
1. Preheat oven to 400F. Chop vegetables/sweet potatoes and drain and rinse black beans. Place chopped veggies/sweet potatoes in large bowls. Put beans in a separate bowl.
2. Mix together spices and add 2/3 of the spice mix to the veggies, stir well and add the rest of the spice mix to the beans. Add the veggies to a sheet pan and bake for approx 30-35 minutes. Remove from oven and add the black beans and bake for approx 15-20 more minutes.
3. Get the salsa and avocado ready and set aside.
4. Remove veggies and black beans from the oven and let cook before adding to meal prep containers. Add equal amounts to containers along with approx 1/4 cup salsa and 1/3 of avocado to the side. * Don’t add the avocado until the day of eating since it will brown and possibly mold by the 4th or 5th day.
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Makes 5 large meals
Chickpea stir fry:
3 cans of chickpeas, drained and rinsed
2 1/2 cups frozen peas
3 medium carrots, grated
2 tsp garlic powder
2 tsp onion powder
pinch of salt
pinch of black pepper
Veggies:
1 medium cucumber, chopped
20 grape or cherry tomatoes, chopped
Quinoa:
2 cups quinoa
4 cups water
Sauce:
1/2 cup hemp seeds
1 tbsp mustard
1 lemon, juiced
1 tbsp maple syrup
1 tbps dried dill
1 tsp garlic powder
1 tsp onion powder
pinch of salt
1/2 cup water
Directions:
1. Saute the chickpeas, peas, carrots, and spices together for approx 10 minutes on medium heat.
2. Chop the cucumber and tomatoes and set aside.
3. Prepare the quinoa and let it cook for approx 20 minutes on medium heat.
4. Blend the sauce ingredients together until smooth.
5. Put stir fry, quinoa and veggies in containers and pour over the sauce. Let cool before putting in the fridge or freezer.
Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Makes 5 large meals
Tofu:
4 blocks of extra firm tofu, cubed
1 tbsp tamari or soy sauce
1 tbsp rice vinegar
1 tbsp maple syrup
1 tsp garlic powder
1 tsp onion powder
pinch of black pepper
Veggies:
4 cups frozen veggies of choice
Rice:
1 1/2 cup wild rice blend (or use rice of choice)
2 1/2 cups water
Sauce:
3 tbsp natural peanut butter
2 tbsp tamari or soy sauce
2″ piece of ginger
2 cloves of garlic, peeled
2 tbsp rice vinegar
1 1/2 tbsp maple syrup
1/4 cup water
Directions:
1. Preheat oven to 400F. Cube tofu and mix together in a large bowl with the marinade. Place on a sheet pan and bake for approx 30 minutes. Make sure to flip tofu over half way.
2. Put veggies on a sheet pan and cook for approx 20 minutes or until cooked through.
3. Cook rice for approx. 45 minutes or until down (if you are using white or brown rice, cook according to package instructions)
4. Blend sauce ingredients together until smooth.
5. Put in containers in even amounts and pour sauce on top. Let cool before putting in the fridge or freezer.
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