January 10, 2022

Meal Prep 6

Featuring cozy lentil stew and dairy-free creamy chicken.

Eggs & Toast

Keeping it super simple this week:


  • 1-2 eggs, fried
  • Gluten free JalapeΓ±o & Cheddar Sourdough bread
  • Fresh sliced fruit

Winter Lentil Stew

Gluten Free

Dairy Free



  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 4 sticks of celery, diced
  • 4 carrots, diced
  • 4 cloves garlic, minced
  • 1 lb yellow potatoes, chopped into 1-inch pieces
  • 1 cup brown lentils, rinsed
  • 1 tsp dried rosemary
  • Β½ tsp dried thyme
  • 2 tbsp Dijon mustard
  • 1.5 tbsp soy sauce, low sodium (gluten free if needed)
  • Β½ tbsp brown sugar
  • 6 cups vegetable broth, low sodium
  • 1 cup frozen peas
  • salt and pepper, to taste
  • Fresh parsley, chopped for topping


  1. In a large pot, heat olive oil over medium heat. Add the onions, carrots and celery to the pot. SautΓ© until soft, about 5 minutes. Add garlic and sautΓ© for additional 1 minute.
  2. Add the potatoes, lentils, rosemary, thyme, Dijon, soy sauce, brown sugar and vegetable stock to the pot and stir. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer. Simmer the stew with the lid on for 20 minutes, or until lentils and potatoes are both tender.
  3. Add the peas and simmer for additional 1 minute.
  4. Top the stew with chopped fresh parsley and enjoy!
*Recipe adapted from Budget Bites.

Dairy-free Cashew Cream & Mushroom Chicken with Greek Salad

Gluten Free

Dairy Free


For the Creamy Chicken:

  • 3-4 Chicken breasts
  • ΒΎ cup cashews, unsalted (soaked in hot water prior to preparing recipe)
  • ΒΎ cup water
  • 1 tbsp butter (dairy-free, I used Becel Vegan)
  • 4 clove garlic, cut length-wise
  • Β½ tsp garlic powder
  • Β½ tsp Italian seasoning
  • 1 cup chicken broth, low sodium
  • Β½ tbsp soy sauce, low sodium (gluten free, if needed)
  • ΒΌ tsp salt
  • Β½ tsp pepper

For the salad:

  • Cucumber, chopped
  • Red pepper, diced
  • Red onion, diced
  • Tomatoes, diced
  • Greek vinaigrette

Greek Vinaigrette:

  • β…“ cup red wine vinegar
  • 1 lemon, juiced
  • 1 tsp Dijon mustard
  • 2 cloves garlic
  • Β½ tsp dried oregano
  • ΒΌ tsp salt
  • ΒΌ tsp pepper
  • Β½ cup olive oil


  1. Preheat oven to 375 degrees F. Bake chicken for 25-30 minutes, until an internal temperature of 165 degrees F is reached.
  2. While the chicken is cooking prepare the cashew cream. In a blender, add soaked cashews and water. Blend until smooth, set aside.
  3. In a pan, heat butter over medium heat. Add garlic and sautΓ© until garlic begins to brown (2-3 minutes).
  4. Add cashew cream, garlic powder, Italian seasoning, chicken broth, soy sauce, salt and pepper to the pan. Lower heat and simmer for 10 minutes.
  5. Once chicken is cooked, remove from oven.
  6. Top chicken with cream sauce and enjoy! I served mine with a side of rice.

For the Greek Vinaigrette:

Add all ingredients into a blender. Blend until smooth.

Weekly Snack Ideas

  • Fresh fruit
  • RXBar (12 g protein per bar)
  • Gluten free Oreos
  • Unsalted mixed nuts