February 2, 2022

Meal Prep 8

Featuring Hail to the Kale salad and honey garlic tofu.

Pumpkin Apple Oatmeal


  • 2 Granny Smith apples, diced
  • Β½ cup Steel cut oats
  • 1 cup water
  • 1 cup soy milk (or any other plant-based milk)
  • ΒΎ cup pumpkin puree
  • 1 tsp vanilla extract
  • 1 tsp cinnamon

Optional Toppings

  • Chia seeds
  • Hemp seeds
  • Ground flax seed
  • Peanut butter
  • Maple syrup


  1. Wash apples and dice.
  2. Add all ingredients to a pot and bring to a boil. Reduce heat to low-medium and simmer, covered, for 30 minutes or until apples have softened.
  3. Add any optional toppings and enjoy!

Honey Garlic Tofu

Gluten Free

Dairy Free


For the tofu:

  • 1, 15 oz block tofu, extra firm, cubed
  • 2 tbsp corn starch
  • Avocado oil (or you can use canola oil)

For The Sauce

  • 4 cloves garlic, minced
  • ΒΌ cup water
  • ΒΌ cup low sodium soy sauce
  • ΒΌ cup honey
  • 2 tsp cornstarch

For the stir fry:

  • Broccoli florets, cooked (steamed, air fried or roasted)
  • Whole grain rice, cooked
  • Green onions, thinnly sliced
  • Sesame seeds


  1. Drain tofu, wrap in paper towel and press to remove excess water.
  2. Cut tofu into cubes and place in a Ziplock bag. Add in 2 tbsp of cornstarch and close the bag. Shake bag to evenly coat tofu with the cornstarch.
  3. Heat avocado oil (about ΒΌ - Β½ cup depending on your pan size) over medium heat in a deep skillet or frying pan. Oil should completely coat the bottom of the pan. Once hot, add the tofu. Fry until the tofu begins to brown. Flip the tofu over and cook the other side until tofu begins to brown.
  4. Remove tofu from heat and place on a plate with paper towel to remove any excess oil.
  5. To make the sauce, whisk together all required ingredients. In a clean pan, heat sauce over medium heat and frequently stir until sauce begins to thicken.
  6. Once sauce has thickened, remove from heat and toss tofu in the sauce.
  7. Serve with whole grain rice and broccoli. Top with sesame seeds and green onions and enjoy!

Hail to the Kale Salad with Chicken Thighs

Gluten Free

Dairy Free


For the salad:

  • 1 bunch kale, destemmed and chopped
  • 1-2 carrots, shredded or julienned
  • Β½ small red cabbage, thinly sliced
  • ΒΌ cup pumpkin seeds, unsalted

For the dressing:

  • Β½ cup olive oil
  • β…“ cup low sodium soy sauce
  • 5 tbsp Balsamic vinegar
  • 1 tsp oregano, dried

For the chicken:

  • Chicken thighs
  • Salt and pepper, to taste


  1. Season chicken thighs with salt and pepper. Air fry at 400 degrees F for 20-30 minutes, dependent on size, flipping halfway through. Additionally you can bake in the oven for approximately 35 - 45 minutes (until internal temperature of 165 degrees F is reached).
  2. While the chicken is cooking, prepare ingredients for the salad. Start by removing the stem from the kale and chopping into bite sized pieces. Massage kale for 2 minutes (do not skip this step). Shred carrots and slice cabbage. Mix together in a large salad bowl with pumpkin seeds.
  3. To make the dressing, whisk together all dressing ingredients until well combined.
  4. Toss salad with dressing. Salad (mixed with dressing) can be stored in the fridge for about 3 days.
  5. Serve salad with chicken and enjoy!
*Recipe from Family Cookbook Project.

Weekly Snack Ideas

  • Fresh fruit (I opted for kiwis and oranges)
  • Chicago mixed popcorn (or plain popcorn is a great source of fibre)
  • Smoked salmon
  • Nuts, unsalted
  • Protein shake (not shown here, but I use Vega Sport mixed with unsweetened soy milk)