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Family meal prep - a spread of prepped food.

Get the recipe: Family Meal Prep - How to Get Started

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Spiced Chicken

  • 1 Ib cooked chicken
  • 1/2 tbsp olive oil
  • 2 tsp coconut aminos
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp italian sesoning
  • 1/4 tsp turmeric
  • salt and pepper, to taste

Kale Hemp Seed Pesto

  • 1/2 cup kale, packed
  • 1 cup basil, packed
  • 1/2 cup parmesan cheese, grated
  • 1/4 cup hemp seeds, or nut or your choice
  • 2 cloves garlic
  • 1 lemon, juiced
  • 1/4-1/2 cup olive oil
  • salt and pepper, to taste

Blueberry Oatmeal

  • 3 cups water or milk
  • 1 1/2 cups old-fashion oats
  • 1 cup blueberries
  • 2 tsp cinnamon
  • 1 tsp vanilla

Other Foods to Prep

  • 1 bunch kale
  • 1 lb carrots
  • 1 head broccoli
  • 1 head cauliflower
  • 1 bunch grapes
  • 1 cantaloupe
  • 1 dozen eggs
  • 2 cups rice, or other grain
  • 3 cups water or stock


Spiced Chicken

  • Heat a skillet over medium heat, drizzle in the olive oil and heat for a minute. Then place the chicken in the skillet and spirnkle all the spices on top, stirring until gently browned. If using raw chicken, place a drizzle of olive oil in the skillet and heat on medium heat before browning the chicken before adding all of the spices.

Kale Pesto with Hemp Seeds

  • Place all of the ingredients, except the olive oil into a food processor. Turn on the food processor and slowly add the olive oil into the pesto, scraping down the sides of the food processor, until the pesto is completely combined and to your liking.

Blueberry Oatmeal

  • In a medium saucepan, bring the water to a gently boil. Add in the oats, blueberries, cinnamona and vanilla and turn down the heat to low. Cook for 8-10 minutes or until the oats have soaked up the water and are tender.

Rice and Eggs in Instant Pot

  • For the Eggs - place the eggs ontop of the trivet. Add 1 cup of water to the bottom. Select 5 minutes on Manual Pressure. Do a 5 Minute Natural release. Place the cooked eggs in a large bowl filled with ice and water for 5 minutes. Take the eggs out and place on a towel until dried.
  • For the Rice - wash the rice in a fine mesh colander and place in the Instant Pot, add water. Select the Rice function and let cook. Manual release after cooking time is done, fluff with a fork.

Other Foods to Prep

  • Chop the broccoli, cauliflower, canteloupe, kale and carrots.
  • Wash the grapes.


Storage: all foods should last 5-7 days in the fridge. I store the carrots in a container with wet paper towels, the grapes and cantaloupe with dry paper towels on the bottom and the kale with a dry paper towel on top. 


Instant Pot

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