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- Week 3 | 5 Healthy Meal Prep Ideas
Week 3 | 5 Healthy Meal Prep Ideas

Sundried Tomato Pesto Pasta
Sundried Tomato Pesto
1 cup sundried tomatoes
1/2 cup basil leaves
1/4 cup pine nuts
1/4 cup grated Parmesan cheese
3 garlic cloves, roughly chopped
1/4 teaspoon red pepper flakes
Freshly ground black pepper
1/4 cup olive oil
Add all of the ingredients to a food processor except the olive oil. Blend until it begins to break down. While blending, slowly drizzle in the olive oil.
Pasta Salad
2 cups cooked fusilli
1/2 cup steamed asparagus
1 cup chopped baby spinach
1/4 cup baby bocconcini
1/4 cup diced tomatoes
In a small bowl toss the pasta with the pesto until it is evenly coated. Stir in the spinach and asparagus. Arrange the pasta in a container and top with the bocconcini and diced tomatoes.
Sonoma Chicken Salad
Poppy Seed Dressing
1/4 cup plain yogurt
1 tablespoon apple cider vinegar
1 teaspoon agave
1 teaspoon poppy seeds
Salt and freshly ground black pepper
Combine all of the ingredients together in a small bowl.
Sonoma Chicken Salad
3/4 cup cooked shredded chicken
1/4 cup halved grapes
1/4 cup chopped celery
2 tablespoons chopped pecans
2 tablespoons poppyseed dressing
1/2 teaspoon fresh thyme leaves
3-5 Boston bibb lettuce leaves
Combine the chicken, grapes, pecans, thyme leaves, and poppyseed dressing in a medium bowl. Toss well to coat. Serve with lettuce leaves.
Deconstructed Shepherd’s Pie
Shepherds Pie Filling
1 tablespoon oil
3/4 cup stewing beef, cut into 1/2 inch cubes
1/4 cup diced onion
1/2 cup frozen peas, carrots and corn
1 garlic clove, minced
1 tablespoon flour
[1/3] cup beef broth
2 teaspoons Worcestershire sauce
2 teaspoons tomato paste
1/2 teaspoon fresh thyme leaves
1/2 teaspoon chopped fresh rosemary
Salt and freshly ground black pepper
Heat the oil in a large skillet over medium-high heat. Add the ground beef and cook until it begins to brown. Add the onion and continue to cook until the beef is cooked through, about 3 to 4 minutes. Add the garlic and cook until fragrant, 30 seconds. Stir in the frozen vegetables and cook until heated through. Add the flour and cook, stirring constantly for 1 minute. Add the Worcestershire sauce, tomato paste, thyme, rosemary, salt, and pepper. Cook, stirring, until the sauce has thickened, 3 minutes.
Roasted Potatoes
1 cup diced potatoes
1 tablespoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon chopped fresh rosemary
Salt and freshly ground black pepper
Preheat the oven to 400ºF.
Toss the potatoes with the oil, garlic powder, rosemary, salt and pepper. Transfer them to a parchment-lined baking sheet and bake until they are tender and golden, 20 to 25 minutes.
Sides
Steamed green beans
Teriyaki Tofu with Edamame Salad
Teriyaki Tofu
3 tablespoons vegetable broth
1 tablespoon cornstarch
1 tablespoon soy sauce
2 teaspoons honey
1/2 teaspoon freshly grated ginger
1/2 garlic clove, grated
1 tablespoon sesame oil
1 cup diced extra firm tofu
1 tablespoon sliced green onions
1/4 teaspoon sesame seeds
In a small bowl whisk together the soy sauce, honey, cornstarch, garlic and ginger.
Heat the oil in a non-stick skillet over medium-high heat. Add the tofu and cook, stirring occasionally, until it is golden on all sides, 5 to 7 minutes. Once the tofu is golden, reduce the heat and pour over the teriyaki sauce. Continue cooking while stirring until the sauce thickens and the tofu is well coated, 3 to 4 minutes. Top with green onion and sesame seeds.
Snap Pea & Edamame Salad
1 cup snap peas, halved and lightly steamed
1/2 cup shelled edamame, lightly steamed
1/2 cup julienned carrot
1/4 teaspoon sesame seeds
2 teaspoons sesame oil
2 teaspoons rice vinegar
2 teaspoons soy sauce
1 teaspoon agave
In a medium bowl combine all of the ingredients and toss well to coat.
Side
3/4 cup cooked rice
Spicy Pineapple Salmon
Pineapple Sriracha Salmon
1 (4-6 ounce) salmon fillet
1/4 cup pineapple juice
1 tablespoon soy sauce
1 tablespoon chopped fresh cilantro
1 teaspoon honey
1 teaspoon sriracha
1 garlic clove, grated
1/2 teaspoon freshly grated ginger
In a small bowl whisk together the pineapple juice, soy sauce, cilantro, honey, sriracha, garlic, and ginger. Add the salmon to the marinade and turn to coat. Refrigerate for at least 30 minutes or up to 2 hours.
While it is marinating, preheat the oven to 425ºF. Once the salmon is ready, transfer to a parchment-lined baking sheet and bake until the salmon is fully cooked and flakes easily with a fork, 10 to 12 minutes.
Salad
2 cups chopped green leaf lettuce
1/2 cup diced cucumber
1/2 cup diced pineapple
1 tablespoon finely chopped red onion
1 tablespoon chopped fresh cilantro
2 tablespoons sesame ginger dressing
Lime wedge
Assemble the salad starting with the lettuce. Top with the cucumber, pineapple, green onion, cilantro and lime wedge. Add a small container of the sesame ginger dressing on the side and toss just before serving.