Meal Prep for College

BREAKFAST – OVERNIGHT OATS

BASIC OVERNIGHT OATS

½ cup (50g) rolled oats

½ cup (120ml) milk

dairy or non-dairy

¼ cup (55g) Greek yogurt

1 Tbsp chia seeds

1 tsp honey

or maple syrup

fresh fruits

Toppings

Method:

-Add all ingredients except toppings together in a jar.

-Mix together and add toppings on top.

-Cover and store in fridge at least overnight.

-Eat with a spoon out the jar.

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WOJAPI, AN AMERICAN INDIAN BERRY SAUCE
Can be used in layers with Overnight Oats

Ingredients:

1 ½ cups frozen blueberries

1 ½ cups frozen sour cherries

1 cup fresh cranberries

or frozen, or one can of whole berry cranberry sauce

2 tablespoons honey

Method:

-Place the berries in a crock pot (slow cooker).
-Cook on low for 3-4 hours, stirring after each hour.
-Puree half of the berry mixture with a blender. Keep the second half “as-is” to keep the texture of some of the berries.
-Add 2 tablespoons of honey (or other sweetener of your choice). Stir gently to combine.
-Store in the refrigerator for up to two weeks.

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YOGURT BERRY PARFAIT

Ingredients:

2 cups plain greek yogurt

½ cup heavy whipping cream

2 teaspoons vanilla extract

Wojapi Berry Sauce

or mixed fresh berries

1 cup granola

Method:

-Whip cream and vanilla until soft peaks form; set aside.
-In medium sized mixing bowl, gently fold whipped cream mixture into yogurt.
-Layer 3 Tablespoons yogurt mixture in a mason jar.
Step 4
-Top with @ ⅓ cup sliced berries or a couple tablespoons of Wojapi
-Top with 3 Tablespoons yogurt mixture.
-Another layer of berries/sauce
-End with a small dollup of yogurt mixture.
-Put granola in an empty, clean and dry fruit cup and put ring around it. Attach to the top of the jar. 

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BREAKFAST – SMOOTHIE

FRUIT SMOOTHIE
Ingredients:

½ cup frozen fruit

1 Tbsp nut butter

0.5 scoop protein powder

½ cup yogurt

1 cup almond milk

Method:
-If you do not buy frozen fruit, peel and slice fresh fruit.
-Put fruit together in a re-useable ziploc bag.
-When you’re ready to make the smoothie, simply add fruit to a blender with the rest of the ingredients..
-Serve in a glass.

LEMON LOVER'S SMOOTHIE

Ingredients:

1 lemon

large, organic

½ cup coconut milk

½ cup water

0.5 frozen banana

¼ cup raw cashews

1 medjool date

½ tsp vanilla extract

1 tsp lucuma powder

optional

handful ice

Method:

Zest your lemon directly into your blender container. Cut away the peel. Then juice the lemon into the bender container, 1 large lemon for a tart smoothie, 1/2 a large or 1 small for a sweet smoothie.

Add the remaining ingredients and blend until smooth.

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BLUEBERRY SMOOTHIE
Ingredients:

1 cup nut milk

such as almond milk, cashew milk

½ cup plain greek yogurt

¼ cup baby spinach

packed

¼ cup blueberries

fresh or frozen

1 tablespoon nut butter

such as almond butter, peanut butter, etc

pinch ground cinnamon

Optional toppings, or cardamom, pistachios, or bee pollen

3 ice cubes

Method:
-Combine all ingredients in a blender, and pulse until smooth.

-Serve in a glass

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SALAD PREP 

MASSAGED KALE SALAD

INGREDIENTS:

1 bunch (6 oz) kale

ribs removed and discarded

1 Tbsp extra-virgin olive oil

½ tsp kosher salt

1 Tbsp lemon juice

freshly squeeze

⅓ cup Parmesan cheese

(Serves salad for 4 meals)

METHOD:
-Slice the kale into 1/4-inch thin ribbons.

In a large bowl combine the kale with oil and salt.

Using your hands, massage the kale for 3 minutes until the kale softens.

Toss with the lemon juice and grated cheese and serve.

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ROASTED BEET SALAD

INGREDIENTS:

10 oz Romaine

or Arugula

2 beets

roasted, sliced

4 tablespoons walnuts

chopped

4 counces goat cheese

mandarin oranges

4 tablespoons apple cider vinaigrette dressing

(Serves salad for 2 meals)

METHOD:
-Top greens with beets, cheese, walnuts, and oranges and dressing. Mix well.
-Add dressing when ready to eat.
-Toss the salad

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SPINACH SALAD

INGREDIENTS:

4 cups ( 1 L )fresh baby spinach

½ cup ( 125 mL )sliced cucumbers (half moons)

½ cup ( 125 mL )halved cherry or grape tomatoes

½ cup ( 125 mL )canned chickpeas, drained and rinsed

2hard boiled eggs, peeled and sliced

Vinaigrette

¼ cup extra-virgin olive oil

2 tbsp apple cider vinegar

1 tbsp minced shallot

2 tsp chopped fresh chives

1 tsp Dijon mustard

½ tsp honey

¼ tsp each salt and pepper

Divide spinach, cucumbers, tomatoes, chickpeas and eggs between two resealable plastic containers.

Vinaigrette

Whisk together oil, vinegar, shallot, chives, Dijon mustard, honey, salt and pepper until combined. Pour into two small resealable plastic containers; pack along with salad.

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HARD BOILED EGGS 

Place cold eggs in a single layer in a saucepan. Cover with at least 1 inch (2.5 cm) cold water over top of the eggs.

Cover saucepan and bring quickly to a boil over a high heat. Immediately remove pan from heat to stop boiling. Let eggs stand in water for 12 minutes (large eggs).

Drain water and immediately run cold water over eggs until cooled.

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LUNCH PREP – EGGS

GREEK

2 hardboiled eggs, peeled

20g pita slices, cut into triangles

¼ cucumber, chopped lengthwise

¼large bell pepper, chopped lengthwise

5 green olives

2 tbsp tzatziki

CANADIAN SNACK PACK

2 hardboiled eggs, peeled

6 whole wheat crackers

2 tbsp pecan halves

4 cubes cheddar cheese

3 strawberries

2 tbsp blueberries

ASIAN

2 hardboiled eggs, peeled

½ cup snap peas or edamame

15 rice crackers

2 tbsp peanuts

MEXICAN

2 hardboiled eggs, peeled

½ small avocado

5 cherry tomatoes

2 tbsp salsa

10 corn chips

BREAKFAST 

2 hardboiled eggs

1 oz Cheddar cheese, cubed

1 small apple, cored and sliced

2 tbsp peanut butter

2 tbsp roasted unsalted almonds

1 slice whole wheat bread

1 tsp butter

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ROASTED CHICKPEAS

INGREDIENTS:

• 1 (15 ounce) can chickpeas (garbanzo beans), drained
  2 tablespoons olive oil
  1 pinch garlic salt, or to taste
  1 pinch cayenne pepper, or to taste
  1 pinch salt, or to taste

METHOD:

Preheat the oven to 450 degrees F (230 degrees C).

Blot chickpeas with a paper towel to dry them.

Toss chickpeas and olive oil in a bowl. Season to taste with garlic salt, cayenne, and salt and toss again.

Spread chickpeas on a rimmed baking sheet.

Roast in the preheated oven until browned and crunchy, 30 to 40 minutes; watch carefully to avoid burning them.

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ROASTED POTATOES

INGREDIENTS:
-400g regular potatoes
-1 teaspoon cooking oil
-Sea salt
-Black pepper
-Italian herb mix
(Serves potatoes for 4 meals)

METHOD:
-Preheat oven to 180 C/ 360 F
-Wash and roughly chop potatoes
-Add chopped potatoes to a baking tray
-Toss the potatoes in cooking oil, sea salt, black pepper and Italian herb mix
-Roast for about 40 minutes, or until fully cooked
Serve with 

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ROASTED VEGETABLES

INGREDIENTS:
-Roasting vegetables of choice (butternut squash, sweet potato, carrots, onion, red bell pepper, zucchini)
-1 teaspoon cooking oil
-Sea salt
-Black pepper
-Italian herb mix
(Serves potatoes for 7 meals)

METHOD:
-Preheat oven to 180 C/ 360 F
-Wash and roughly chop vegetables (or use pre-chopped veggies)
-Add chopped veggies to a baking tray
-Toss the vegetables in cooking oil, sea salt, black pepper and Italian herb mix
-Roast for about 20-40 minutes, or until fully cooked

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CHICKEN

INGREDIENTS:
-300g chicken breast meat (sliced)
-2 Tablespoons pure tomato paste
-1 teaspoon cooking oil
-Fresh lemon juice
-Italian herb mix
-Sea salt and black pepper
(Serves chicken for 3 meals)

METHOD:
-Place the sliced chicken breast meat in a pan
-Add sea salt, black pepper, Italian herb mix, fresh lemon juice and 2 Tablespoons of pure tomato paste
-Cook the chicken over a medium-high heat on the stove for 10-15 minutes
-Toss it with a spatula, and you can add a splash of water to the pan while you’re cooking it if it gets too dry

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ROASTED SALMON

INGREDIENTS:
-400g salmon fillets
-Fresh lemon juice
-Sea salt & black pepper
(Serves salmon for 4 meals)

METHOD:
-Add salmon to a baking tray with fresh lemon juice, sea salt and black pepper
-Bake in the oven for about 15 minutes at 180 C/ 160 F, or longer if you need to

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Steamed Broccoli

INGREDIENTS:

METHOD:

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