Master's Hammer and Chisel Meal Prep

Master's Hammer and Chisel Meal Prep

Meal 1 (Breakfast): Frittata Egg Cups (recipe on page 36) with an orange – 1 green, 1 red, 1 purple
Meal 2 (Snack): Quinoa Berry Parfait (recipe on page 44) – 1 purple, 1 red, 1 yellow
Meal 3 (Lunch M/W/F): Chili Spiced Chicken Salad (recipe on page 42) – 1 green, 1 red, 1 orange
Meal 3 (Lunch T/Th): Baked Stuffed Sweet Potato (recipe on page 40) and an apple – 1 red, 2 yellow, 1 tsp. 1 purple
Meal 4 (Snack M/W/F): 3 tsp. peanut butter and an apple – 1 purple, 3 tsp.
Meal 4 (Snack T/Th): carrots with hummus and olives – 1 green, 1 blue, 1 orange
Meal 5 (Dinner M/W/F): Grilled flank steak with ancho chili powder and oregano, zucchini sautéed with ground cumin and 1 tsp. olive oil, salad of black beans, quinoa, cilantro, tomatoes, cotija cheese, lime juice, and 1 tsp. olive oil – 1 red, 2 green, 2 yellow, 1 blue, 1 tsp.
Meal 5 (Dinner: T/Th): Baked chicken breast, brussels sprouts roasted with 1 tsp. olive oil, bell peppers and onions sautéed in 1 tsp. olive oil – 1 red, 2 green, 2 tsp.

Grocery List for The Master’s Hammer and Chisel Meal Prep

Produce
5 zucchini
3 red bell peppers
1 red onion
2 small sweet potatoes
1 bag brussels sprouts
1 bag baby carrots
1 box baby spinach
1 head Boston lettuce
1 box cherry tomatoes
1 leek
1 bunch cilantro
5 small oranges
5 apples
1 container blueberries
1 container blackberries
2 containers raspberries
2 limes

Proteins
2 lbs. skinless, boneless chicken breast
¾ lb. flank steak
12 eggs

Dairy and Dairy Alternatives
32 oz. lowfat Greek yogurt
1 package cotija cheese
1 small container coconut milk or almond milk (optional)

Dry and Prepared Goods
1 ½ cup dry quinoa
2 cans black beans
small container hummus
nut butter
½ cup raw pepitas (pumpkin seeds)
30 olives

Pantry
Himalayan sea salt
black pepper
ancho chili powder
oregano
ground cumin
ground coriander
raw honey
olive oil

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5 Low Carb, High Protein Breakfast Ideas

1. Low Carb Pancakes

NOTES

These pancakes have almost no sugar, so serve with Greek yogurt, fresh fruit, or your favorite maple syrup if you'd like to sweeten them.

INGREDIENTS

3 cups almond meal
1 tablespoon ground flaxseed
1/2 teaspoon sea salt
1/2 teaspoon baking soda
3 large eggs
3/4 cup unsweetened almond milk, light coconut milk, or milk
2 tablespoons extra-light olive oil, walnut oil, coconut oil, or butter, melted

DIRECTIONS

1. In a medium bowl, combine the almond meal, flaxseed, salt, and baking soda.
2. In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.
3. Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.
4. Lightly oil a skillet and heat over medium heat. Pour 1/4 cup batter onto the skillet. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.
5. Serve with desired toppings. Makes 14, 4 inch pancakes.

2. Yogurt-Filled Cantaloupe

INGREDIENTS

1/2 cantaloupe
6 ounces nonfat Greek yogurt
1 tablespoon fresh raspberries
1 tablespoon fresh blueberries
1 teaspoon raw pepita seeds

DIRECTIONS

1. Scoop out seeds from the center of your half cantaloupe.
2. Fill the hole with six ounces of nonfat Greek yogurt.
3. Add berries to the yogurt and sprinkle with pepita seeds.
4. Use a spoon to scoop bites right out of the cantaloupe peel!

3. Turkey Sausage Muffins

INGREDIENTS

For the sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt

For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives

DIRECTIONS

1. Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.
2. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.
3. In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.
4. Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.
5. In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.
6. In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.
7. Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.

4. Quinoa Egg Bake

INGREDIENTS

1 teaspoon butter or butter substitute
1/2 cup uncooked quinoa
8 eggs
1 1/4 cup nonfat milk
1 tablespoon chopped garlic
1 teaspoon chopped thyme
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups packed baby spinach, roughly chopped
1 cup finely shredded Romano or Parmesan cheese

DIRECTIONS

Preheat oven to 350°F. Grease an 8-inch x 8-inch glass or metal baking dish with butter; set aside.

1. Put quinoa into a fine mesh strainer and rinse under cold running water until water runs clear; drain well.
2. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.
3. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.
4. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.
5. Set aside to let cool briefly, then slice and serve.
6. Serves 6.

1. 5. Baked Egg in Avocado

2. NOTES

   This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

   INGREDIENTS

   2 ripe avocados
   4 fresh eggs
   1/8 teaspoon pepper
   1 tablespoon chopped chives

   DIRECTIONS

   1. Preheat the oven to 425 degrees.
   2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
   3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
   4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
   5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
   6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!

   
   

   

   
   

1. 
   

Grilled Asparagus Salad with Lemon-Parmesan Vinaigrette

Serves: 4

Prep Time: 10 Min

Cook Time: 5 Min

1. ¼ cup lemon juice

2. ½ cup grated parmesan cheese, plus more for sprinkling

3. 1 clove garlic, finely chopped

4. ½ teaspoon dijon mustard

5. ¼ cup olive oil Salt and pepper

6. 2 bunches fresh asparagus, ends trimmed

7. ½ cup thinly sliced radishes

8. ½ cup shredded carrots

9. ½ cup edamame

10. 8 slices bacon, cooked and crumbled

In a medium bowl, whisk together the lemon juice, cheese, garlic and mustard. Slowly stream in the oil, whisking constantly to combine. Season with salt and pepper. On a heated grill or grill pan, cook the asparagus, turning once, about 3 minutes total. In a large bowl, toss together the radishes, carrots and edamame. Top with the asparagus and bacon. Drizzle with the vinaigrette and sprinkle with parmesan.

NUTRITIONAL INFO 1 SERVING:  CALORIES 206; FAT 11.5 g (sat 5.0 g, mono 4.3 g, poly 1.0 g); PROTEIN 15.9 g; CARBS 11.7 g; FIBER 4.1 g; CHOLEST 22.0 mg; IRON 2.1 mg; SODIUM 503 mg; CALCIUM 257 mg -