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Healthy Meal Prep | Week 4

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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 4

Cooking Recipe

WEEK 4 MENU:

1. Boiled eggs
2. Quinoa
3. Healthy tuna salad
4. Nicoise-inspired salad
5. Hummus
6. Red pepper, yellow pepper and zucchini
7. Berry cups

WEEK 4 SHOPPING LIST:

PRODUCE:
garlic
red potatoes
green beans
cherry tomatoes
zucchini
red bell pepper
yellow bell pepper
blueberries
raspberries
blackberries
lemon
fresh dill

DELI:
kalamata olives

GROCERY:
quinoa
vegetable broth
olive oil
white wine vinegar
Dijon mustard
tahini paste
sustainable tuna
19oz can chickpeas
eggs

WEEK 4 RECIPES:

Healthy Tuna Salad:
2 cans of sustainable tuna, drained and flaked
2 tbsp olive oil
½ lemon, juices
salt and pepper
fresh dill

1. In a medium bowl, combine tuna with olive oil, lemon juice, salt, pepper and fresh dill.
2. Store in the refrigerator for 3-4 days.

Nicoise-Inspired Salad:
5 red potatoes, washed
½ lb green beans, trimmed
1 cup cherry tomatoes
¼ cup kalamata olives, chopped
3 tbsp olive oil
2 tbsp white wine vinegar
½ tsp Dijon mustard
1 clove garlic, minced
salt and pepper

1. In a double boiler, steam red potatoes for 5-7 minutes or until softened.
2. Run potatoes under cold water to stop the cooking process. Set aside.
3. In a double boiler, steam green beans for 3-5 minutes or until softened.
4. Run green beans under cold water to stop the cooking process. Set aside.
5. In a large bowl combine red potatoes, green beans, cherry tomatoes and kalamata olives.
6. In a small bowl, combine olive oil, white wine vinegar, garlic, Dijon mustard, salt and pepper.
7. Dress salad or store dressing in the refrigerator for 3-4 days.
8. Store the salad in the refrigerator for 4-5 days.

Hummus:
1 can chickpeas, rinsed and drained
3 cloves garlic, minced
1 tbsp tahini paste
½ tsp salt
4-6 tbsp olive oil

1. In the bowl of your food processor, combine chickpeas, garlic, tahini and salt.
2. Blend until mixture begins to become smooth.
3. Add olive oil while continuing to blend until the hummus has reached desired consistency.
5. Store in the refrigerator for up to 5 days.

Healthy Meal Prep | Week 4
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