Easy Meal Prep: 6 Healthy Recipes In Under 2 Hours

Hey there, fit babes!

With the cool, fall weather coming in strong here in Toronto, I wanted to show you how you can create some delicious, fall-inspired veggie recipes (+ some easy-to-prep proteins!) in just under 2 hours that you can mix & match together to take with you for lunch throughout the week.

Screen Shot 2018-10-22 at 3.38.13 PM.png

This week, I made the following recipes:

  1. Citrus Glazed Roasted Carrots

  2. Baked Eggplant

  3. Sautéed Rapini with Garlic

  4. Cooked Pearl Barley

  5. Chilli Lime Sautéed Shrimp

  6. Baked Marinated Wild Pink Salmon



With just these 6 healthy recipes, I was able to create the following varied dishes for my lunches:

  • Baked Salmon, Garlic Rapini & Barley

  • Chili Lime Shrimp & Barley Macro Bowl (pictured)

  • Harvest Vegetable (Carrot, Eggplant & Rapini) & Barley Bowl*

  • Chili Lime Shrimp w/ Roasted Citrus Glazed Carrots

  • Baked Salmon, Eggplant & Barley

    *vegetarian-friendly!

Screen Shot 2018-10-22 at 3.38.20 PM.png

Wanna make these for your meal prep next week? Make sure to scroll down, where you’ll find all of the recipes - including a full ingredient list & detailed directions.


PS - Be sure to follow me on Instagram (@larissanicolefitness) to watch my IGTV video, where I take you step-by-step through this full prep!


Citrus Glazed Roasted Carrots

INGREDIENTS:

2 bunches heirloom carrots, washed

2 clementines (or 1 orange)

2 tbsp olive oil

1-2 tsp ground thyme

Salt & pepper (to taste)

Butter (optional)


DIRECTIONS:

  1. Preheat your oven to about 425F.

  2. Using a sharp knife, take your washed carrots and cut back the stalks so that there’s only about 2 inches at the top.

  3. Place carrots on a lined baking tray and coat with olive oil, thyme, salt, pepper, as well as the juice and fruit of only one clementine.

  4. Bake in the oven for about 20 minutes per side, for a total of 40 minutes. Carrots should be completely soft in the middle, with some charred or roasted bits on either side.

  5. Once ready, pull out of the oven and top with the juice of the remaining clementine and some butter, if preferred.

  6. Serve warm, or cool completely and place in a storage container for future meals.


Baked Eggplant

INGREDIENTS:

1 eggplant

2 tbsp olive oil

Salt & pepper (to taste)


DIRECTIONS:

  1. Preheat your oven to about 425F.

  2. Wash eggplant thoroughly and slice into rounds, removing the top and bottom.

  3. Lay each round on a lined baking tray so that they’re not touching each other.

  4. Drizzle on some olive oil, salt & pepper, making sure to cover both sides.

  5. Bake in the oven for about 10-15 minutes per side, or until it achieves that “roasted” look.

  6. Remove from oven and serve warm, or cool completely and place in a storage container for future meals.


Sautéed Rapini with Garlic

INGREDIENTS:

2 bunches rapini, washed

3 cloves garlic, minced

1 tbsp olive oil

1/2 cup chicken stock (or veg stock)

Salt & pepper (to taste)


DIRECTIONS:

  1. Using a sharp knife, take your washed rapini and cut the bottoms off, about 1-2 inches.

  2. Pre-heat a non-stick skillet with 1 tbsp olive oil at about medium-high heat.

  3. Once skillet is hot, toss in your minced garlic and stir around until garlic is browned.

  4. Throw in your washed rapini (you may have to put half in at a time, waiting for it to shrink before adding the rest) and ½ cup chicken stock.

  5. Cover and allow the stalks to wilt.

  6. Once wilted, use some tongs to mix rapini around the skillet, aiming to pick up those garlic bits and combine the two together.

  7. Allow to simmer in stock until fully cooked. (Feel free to add more water if the pan becomes dry before the rapini has finished cooking!)

  8. Serve warm, or cool completely and place in a storage container for future meals.


Cooked Pearl Barley

INGREDIENTS:

2 cups pearl barley

6 cups water or stock

Salt & pepper (to taste)

DIRECTIONS:

  1. Before cooking, rinse and drain the barley thoroughly.

  2. Combine the barley and water (I used chicken stock) in a large saucepan.

  3. Add your salt and pepper if desired, and bring to a boil over high heat.

  4. Once it has reached a boil, lower the heat (to about medium-low), cover, and continue to cook until the barley has soaked up all the liquid. (Usually around 25 mins.)

  5. You can tell that the barley is done when it has tripled in volume and is soft, yet chewy. (Feel free to add more water if the pan becomes dry before the barley has finished cooking!)

  6. Once it’s done, fluff up the barley with a fork to separate the grains. Enjoy!

  7. Serve warm, or cool completely and place in a storage container for future meals.


Chilli Lime Sautéed Shrimp

INGREDIENTS:

2 bags frozen pacific white shrimp, thawed

1 tbsp olive oil

2 tbsp chilli seasoning

1/2 lime

Salt & pepper (to taste)


DIRECTIONS:

  1. Wash shrimp thoroughly in a sieve or colander and drain completely.

  2. Pre-heat a non-stick skillet with 1 tbsp olive oil at about medium-high heat.

  3. Once skillet is hot, throw in your shrimp and stir around until sides turn pink.

  4. Season with chilli seasoning, salt, pepper and the juice of ½ a lime

  5. Continue to mix until shrimp is fully cooked. (You should want them to be pink all over, and have shrunk in size a tad.)

  6. Serve warm, or cool completely and place in a storage container for future meals.

Baked Marinated Wild Pink Salmon

INGREDIENTS:

1 bag High Liner-Marinated Portions, Smoky Mesquite Pink Salmon


DIRECTIONS:

  1. Preheat your oven to about 425F.

  2. Place pre-marinated salmon fillets down onto a lined baking tray.

  3. Bake in the oven for about 15-20 minutes, or as directed on the back of packaging. (Note: You do not need to turn in between baking.)

  4. Serve warm, or cool completely and place in a storage container for future meals.