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Healthy Meal Prep | Week 2

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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 2 (Vegan)

Cooking Recipe

WEEK 2 MENU:

Menu:
1. Falafel
2. Quinoa
3. Roasted vegetables
4. Broccoli, cauliflower and snap peas
5. Strawberries and kiwi
6. Cranberry pecan overnight oatmeal

WEEK 2 SHOPPING LIST:

PRODUCE:
- red onion x3
- garlic
- fresh parsley
- fresh cilantro
- tomato x2
- cucumber
- lemon
- snap peas
- broccoli
- cauliflower
- red bell pepper
- yellow bell pepper
- zucchini
- kiwi
- strawberries

GROCERY:
- 19oz can chickpeas
- olive oil
- quinoa
- vegetable broth
- rolled oats
- chia seeds
- dried cranberries
- pecans
- brown sugar
- ground cumin
- ground coriander
- cinnamon
- almond milk

WEEK 2 RECIPES:

Falafel:
1 can chickpeas, rinsed and drained
1 small red onion, minced
3 cloves garlic, minced
¼ cup fresh parsley, chopped
¼ cup fresh cilantro, chopped
1 tsp cumin
½ tsp coriander
½ tsp salt
3 tbsp olive oil

1. Preheat oven to 400°F.
2. In a food processor, combine chickpeas, red onion, garlic, parsley, cilantro, cumin, coriander, salt and 2 tbsp olive oil.
3. Pulse until mixture resembles fine crumbs.
4. Roll mixture into 12-15 balls and place on a parchment lined baking sheet.
5. Brush each ball with olive oil.
6. Bake for 40 minutes, turning once half way through cooking.
7. Serve immediately with tahini or garlic sauce.
8. Refrigerate for 4-5 days or freeze for up to six months.
Enjoy!

Tomato Cucumber Salad:
2 tomatoes, diced
1 cup cucumber, diced
½ red onion, minced
¼ cup fresh parsley, finely chopped
½ lemon, juiced
1 tbsp olive oil
salt and pepper

1. In a large mixing bowl, combine all of the ingredients.
2. Stir to coat.
3. Store in the refrigerator for up to 5 days.
Enjoy!

Roasted Vegetables:
1 red bell pepper, chopped
1 yellow peppers, chopped
1 small zucchini, chopped
1 red onion, roughly chopped
1-2 tbsp olive oil
salt and pepper

1. Preheat oven to 400°F.
2. In a large mixing bowl, combine all of the ingredients.
3. Toss to coat.
4. Pour onto a baking sheet.
5. Bake for 20-25 minutes or until vegetables are tender.
6. Eat immediately or store in the refrigerator for 4-5 days.
Enjoy!

Cranberry Pecan Overnight Oatmeal:
2½ cups rolled oats
5 tbsp chia seeds
½ cup dried cranberries
½ cup pecans (optional)
5 tsp brown sugar
1 tsp cinnamon
4 cups almond milk

1. Divide ingredients evenly into five mason jars or containers.
2. Each night before bed, add ¾ cup almond milk to one jar.
3. Shake thoroughly until well combined and refrigerate overnight.
4. Enjoy cold or heated in the microwave.

Healthy Meal Prep | Week 2
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