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Healthy Meal Prep | Week 1

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The Domestic Geek
Welcome to the Domestic Greek's Healthy Meal Prep series. Weekend food prep plays a major part of our ability to eat healthy during the week. Here are different tips and strategies for food prep and healthy weekday eating: Week 1

Cooking Recipe

WEEK 1 MENU:

Baked salmon
Long grain and wild rice
Sauteed spinach
Mediterranean salad
Carrots, zucchini and cauliflower
Pineapple and mango
Trail mix

WEEK 1 SHOPPING LIST:

PRODUCE:
lemon
garlic
parsley
baby spinach
cherry tomatoes
yellow pepper
carrots
zucchini
cauliflower
pineapple
mango

DELI:
kalamata olives
feta cheese

SEAFOOD
salmon fillets x4

GROCERY:
brown and wild rice
vegetable broth
olive oil
white wine vinegar
Greek seasoning http://bit.ly/1jmw9c4
salt and pepper
walnuts
almonds
dried cranberries
raisins

WEEK 1 RECIPES:

Baked Salmon:
4 salmon fillets
1 tbsp olive oil
½ lemon, juiced
1 clove garlic, minced
fresh parsley to taste
salt and pepper to taste

1. Place salmon on a parchment lined baking sheet.
2. In a small bowl, whisk olive oil, lemon juice, minced garlic, parsley, salt and pepper.
3. Pour over salmon fillets and allow them to marinate for 15-30 minutes.
4. Bake at 350°F for 15-20 minutes.
5. Broil on high for the final 1-2 minutes.
6. Store in the refrigerator for 3-4 days or freeze for up to 6 months.
Enjoy!

Sauteed Spinach:
3 cups baby spinach
1 tbsp olive oil
1 clove of garlic, minced

1. In a large frying pan, heat oil over medium high heat.
2. Add garlic and cook for 30 seconds.
3. Add spinach and cover.
4. Cook for 2-4 minutes, stirring occasionally.
5. Store in the refrigerator for 4-5 days.
Enjoy!

Mediterranean Salad:
2 cups cherry tomatoes
1 yellow pepper
¼ cup kalamata olives
¼ cup feta cheese, cubed
1 tbsp olive oil
1½ tbsp white wine vinegar
1 tsp Greek seasoning http://bit.ly/1jmw9c4
salt and pepper

1. Combine ingredients in a large mixing bowl.
2. Store in the refrigerator for 3-4 days.
Enjoy!

Trail Mix:
1 cup almonds
¾ cup walnuts
¼ cup dried cranberries
¼ cup raisins

1. Combine ingredients in a large mixing bowl.
Enjoy!

Healthy Meal Prep | Week 1
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