February 7, 2022
Meal Prep 9
Featuring creamy enchilada soup and sushi bowls.
High Protein GF Waffles
Gluten Free
Dairy Free
Ingredients
- 1 cup quick oats
- ½ cup almond flour
- ¼ cup collagen ** (I used Vital Proteins Dark Chocolate Blackberry)
- 2 tsp baking powder
- ½ tsp baking soda
- ¼ tsp salt
- 4 eggs, separated
- ½ cup soy milk (or any other plant-based milk)
- 2 tbsp olive oil
- 2 tsp vanilla
**If you don't have collagen, try substituting it with protein powder or just omit.
Directions
- Blend oats until a flour consistency is reached.
- In a mixing bowl, add oats, almond flour, collagen, baking powder, baking soda and salt. Mix together well. Set aside.
- Separate egg yolks and whites into two separate bowls.
- Using a hand blender or blender, blend the egg whites until foamy. Set aside.
- In the bowl with the egg yolks, add in the soy milk, olive oil and vanilla.
- Add the egg yolk mixture into the dry ingredients and mix well.
- Gently fold in the egg whites. Stir until well incorporated.
- Preheat waffle maker. Once heated, spray with oil to prevent the batter from sticking. Evenly fill the waffle maker. Cook until waffles start to brown.
- Top waffles with fruit. syrup, peanut butter and/or honey. Enjoy!
Enchilada Soup
Gluten Free
Dairy Free
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 celery stalks, diced
- 1 medium carrot, thinly sliced
- 1 red bell pepper, diced
- 2-3 garlic cloves, chopped
- 1½ tsp ground cumin
- 1 tbsp chili powder
- 1 tsp dried oregano
- 1, 15 oz can diced fire-roasted tomatoes
- ¼ cup tomato paste
- 4 cups low sodium chicken broth
- 1 can, no salt added red kidney beans, drain and rinsed
- 1 can, no salt added black beans, drain and rinsed
- 1 cup corn, fresh or frozen
- 2 cups shredded chicken, cooked (approximately 3 breasts)
- 1 cup dairy free cheese, for garnishing (or regular cheese if you're not dairy free)
- Salt and pepper, to your taste
Directions
- Heat oil in a large stockpot over medium-high heat.
- Add onion, celery, carrots, bell pepper, garlic and cook until softens, about 5-6 minutes.
- Stir in seasonings, diced tomatoes, tomato paste, and chicken broth and bring to a boil. Lower the heat and simmer for about 10-15 minutes, or until veggies are very tender.
- Remove from heat and using a hand blender, blend the soup until smooth and creamy. Place the soup back over medium heat and add in beans, corn and shredded cooked chicken.
- Stir to combine and boil for a couple of minutes, to heat it all up.
- our into bowls and top with shredded cheese, avocado or diced jalapeños. Enjoy!
Tofu Sushi Bowls
Gluten Free
Vegetarian
Ingredients
For the tofu:
- 1, 15 oz block tofu, extra firm
- ¼ cup low sodium soy sauce
- 1 tbsp rice vinegar
- 2 tsp Sambel Oelek
- 1 tsp sesame oil
For the bowl:
- Rice, cooked
- Cucumber, diced
- Carrot, diced
- Roasted seaweed, thinly sliced (I used Gimme Organics)
- Chipotle mayo (¼ cup mayo mixed with 3-4 tbsp Sriracha, depending on how spicy you like it)
- Sesame seeds
Directions
- Drain tofu and wrap in paper towel and press to remove excess water. Dice tofu into approximately ½ inch cubes.
- In a bowl, whisk together soy sauce, rice vinegar, sambel oelek and sesame oil.
- Marinate tofu in the sauce for about 15 minutes. Flip tofu halfway through to ensure all sides get coated.
- Air fry tofu at 350 degrees F for 12 minutes, flipping tofu halfway through. If you don't have an air fryer, bake tofu at 350 degrees F for 20 minutes, flipping halfway through.
- While tofu is cooking, prepare the ingredients for the bowls.
- Once the tofu has finished cooking, assemble the bowls and top with chipotle mayo and sesame seeds. Enjoy!
Weekly Snack Ideas
- Fresh fruit (I opted for apples and bananas) dipped in peanut butter
- Sliced vegetables
- Protein bar
- Protein shake (not shown here, but I use Vega Sport mixed with unsweetened soy milk)
