Mix and Match Meal Prep for Katie and Phyllis

  1.  Grain Prep
    1. 2 cups grain
      1. Quinoa
      2. Rice
    2. 1/2 lb. dried beans
      1. chickpeas
  2. Wash Vegetables and Fruit
  3. Oven Prep
    1. 6 cups mixed root vegetables roasted with oil and seasonings
      1. Winter Squash
        1. Butternut squash
      2. Sweet potato
  4. Chop Prep
    1. 5 cups salad greens
    2. 3 cups onion
    3. 4 cups summer squash
      1. zucchini
    4. 1 cup cucumber
    5. 2 cups fruit
      1. blueberries
    6. Chop and marinate tomatoes
    7. Make Pico de Gallo
  5. Stove Top Prep
    1. White Fish, season and floured. 4 min. per side
    2. Beef, ground. seasoned, and perhaps some onion and bell pepper
    3. Stir Fry (cruciferous) vegetables
      1. Broccoli
      2. Brussels Sprouts
      3. Bok Choy
  6. Air Fryer Prep
    1. 2 bell peppers
    2. 24 oz. salmon
    3. 3 chicken breasts

Meal Possibilities
  1. Tacos with ground beef, avocados, lettuce and Pico de Gallo; watermelon
  2. Salmon and Quinoa salad with lettuce, quinoa, cucumber, salmon, avocado, sweet potato, dressing
  3. Chicken Bowl with quinoa, chickpeas, sliced chicken breast, bell peppers, summer squash, stir fried cruciferous vegetables
  4. Fried Fish with Baked Winter Squash, side of chickpea salad of cucumber, pico de gallo and chickpeas

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