meal plan week 2

Hi! Welcome! We are in FULL SWING illness+winter mode right now, so this week’s meal prep plan includes lots of hearty, high-protein, anti-inflammatory items like hot steamy soup and pecan pie bars. All recipes make 4 servings each, but the pecan pie bars make double that! They freeze well though, so don’t be afraid to freeze ‘em and enjoy next week or beyond!

Tiramisu Overnight Oats:
-2 c rolled oats
-2.5 c whole milk (can also use non-dairy milk, but protein may be less)
-4 Tbsp chia seeds
-1 c brewed coffee
-4 Tbsp granulated sweetener (I used allulose, but Swerve, honey, or coconut sugar work too)
-4 scoops unflavored collagen peptides
-2 tsp vanilla extract
-1/2 tsp salt
-2 c Greek yogurt
-Pinch unsweetened cocoa powder

1. Divide oats, milk, chia seeds, coffee, sweetener, collagen peptides, vanilla, and salt evenly among 4 jars. Stir well and refrigerate overnight or for at least 4 hours.
2. Divide yogurt on top of jars and sprinkle with cocoa powder. Enjoy!

Ramen Jars:
-2 carrots, shredded
-2 c kale, shredded
-1 c brown mushrooms, sliced thinly
-2 c shredded cooked chicken
-4 Tbsp chili garlic sauce
-3/4 c low-sodium tamari or soy sauce
-8 tsp miso paste
-8 oz thin rice noodles

1. Divide all ingredients evenly into heat-resistant large glass jars.
2. Pour boiling water into each jar, stir well, and put the lids on.

Enchilada Skillet:
-1 Tbsp avocado oil
-1 yellow or white onion, diced
-1 red bell pepper, diced
-2 Tbsp taco seasoning, divided
-1 lb ground beef
-Pinch salt
-1 can black beans
-1, 10 oz can enchilada sauce
-1 4 oz can diced green chiles
-1 10 oz can diced fire-roasted tomatoes
-1/2 c Greek yogurt
-4 oz cream cheese
-4 corn tortillas, cut into strips
-2 c baby spinach
-3/4 c shredded Jack cheese

1. Heat avocado oil in a large skillet over medium heat. Add onion, red bell pepper, and 1 Tbsp of the taco seasoning and cook until veggies are starting to soften (about 3-5 mins).
2. Add beef, remaining 1 Tbsp of the taco seasoning, and a pinch of salt and cook until beef is browned (about 5 mins).
3. Pour in black beans, enchilada sauce, green chiles, and fire-roasted tomatoes. Add in Greek yogurt and cream cheese and stir well, until creamy. Add tortilla strips and spinach, and toss to coat.
4. Turn heat to low, add shredded Jack cheese, cover, and turn off heat to let the cheese melt on top. Garnish with avocado, limes, and cilantro!

Caramel Pecan Pie Bars:
For shortbread base:
-1 c coconut flour
-3 Tbsp maple syrup (I used Wholesome brand made with allulose)
-1/3 c melted coconut oil

For caramel layer:
-1/2 c melted coconut oil
-5 Tbsp maple syrup (I used Wholesome brand made with allulose)
-2/3 c granulated sweetener (I used allulose, but Swerve, monk fruit, or coconut sugar work too)
-Pinch salt
-Pinch cinnamon
-1.5 c halved pecans

1. Preheat oven to 350 degrees F and line a 9x9” square baking dish with parchment paper
2. To make the shortbread base, stir coconut flour, maple syrup, and melted coconut oil in a bowl. Using your hands, press it into the bottom of the baking dish and then bake 12 mins, until golden brown. Remove from oven.
3. While the base is baking, combine the following “Caramel Layer” ingredients in a small saucepan over medium heat: melted coconut oil, maple syrup, granulated sweetener, salt, and cinnamon. Stir until granulated sweetener becomes liquid, then add in the pecans and cook for 1.5 mins more.
4. Spread pecan mixture over shortbread base and bake 5 mins more. Once done, let cool completely then transfer to fridge to cool for 1 hour before slicing into bars.