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Packed Meal

Dinner & Lunch Ideas

Veggie & Lentil Pasta:

Fun little twist on your traditional Italian and pasta night!


1 serving of red lentil pasta 

1/2 head of cauliflower 

Olive Oil

Garlic Salt 

6-7 handfuls of Spinach 

Marinara sauce of choice

Let's Get Cooking:

1. Preheat oven to 375 f. Chop up cauliflower and place onto oven baking sheet. Drizzle olive oil and garlic salt over cauliflower - place into oven and cook for about 15-20 min (checking periodically)

2. After about 10 min begin boiling water in a pot on the stove. Add red lentil pasta and cook until preferred texture. Rinse pasta and set aside. 

3. Place a pan on the stove with olive oil and turn it up to about med-low heat. Place spinach into pan and cook until wilted - turning off heat and setting aside. 

4. In the same pasta pot, add pasta back in with marinara sauce and combine. 

5. Take cauliflower out of the oven and place pasta, spinach, and cauliflower into bowl/plate and ENJOY!


Chicken Sausage Salad Bowl:

This is one of my favorite lunch options because the main parts can be prepped the night before and easily assembled the day of.


2 links of chicken sausage 

2-3 handfuls of spinach 

2 handfuls of arugula 

1/2 serving of jasmine rice 

1/2 avocado 

1 mini cucumber 

dressing of choice 

Let's Get Cooking:

1. Slice the links of chicken sausage and cook in the oven at 375 f

2. In a pot cook jasmine rice - place aside and let cool 

Same Day Assembly: 

3. Place spinach, arugula, and chopped mini cucumber into bowl 

4. Add rice and chicken sausage 

5. Finish with dressing 

Next Day Assembly: 

3. Place chicken sausage and rice in container once cooked 

4. In a zip-lock bag, combine spinach and arugula 

5. Place in fridge over night and combine all the next day

Turkey & Bean Soup:

This is another favorite soup of mine because it tastes DELICIOUS and is filling enough to keep me going during the day!


1 package of ground turkey 

4 - 6 oz of kale 

1 can of white beans 

2 full carrots (chopped) 

chicken stock 

1 clove of garlic 

1 onion or shallot

dash of Italian Spice  

Let's Get Cooking:

1. In a large pan place olive oil and ground turkey and cook at med-high heat

2. Cook ground turkey until its fully cooked or browned - season with Italian spice and garlic  - transfer to the side to cool

3. In a pot cook carrots and onion/shallot  until carrots are softened 

4. Add kale, chicken stock, and 2 cups of water 

5. Cover pot and let cook until boiling - lower heat and add in turkey and beans 


Lentil & Veggie
Chicken Soup

Raise your hand if you're like me and love warm soul soup in the fall! This one DEFINETLY will hit the spot when the temperature starts to drop. 


Onion + Garlic to taste 

Olive Oil

Roasted Chicken 

Bone Broth


Snap Peas


Let's Get Cooking:

1. Roast your chicken (or use left over roasted chicken). 

2. In a pot place olive oil with onion and garlic until translucent.

3. Add chicken, zucchini, snap peas, and broccoli until tender. 

4. Add bone broth and salt to taste. 

Italian Turkey Garden Soup

Another soul warming soup that can be enjoyed during the fall and the winter months to come!


1 Yellow Onion

6 oz. of Carrots 

1 Clove of Garlic 

4 oz of Kale 

1 can of Crushed Tomatoes 

Veggie Stock Concentrate 

1/2 Cup Couscous 

1 tsp. Garlic Powder 

2 tsp. Olive oil 

Italian Seasoning

Let's Get Cooking:

1. Wash and cut your onion and carrots, Mince your garlic and prep the Kale by removing any overly large stems. 

2. Heat a large pot with olive oil and add in the onions and carrots (add salt and pepper for seasoning). Cook until veggies are softened.

3. Stir in Italian seasoning and garlic - cook until you can smell the garlic. Add in the crushed tomatoes, veggie stock, and 2-3 cups of water. 

4. Once carrots are soft add in the couscous and kale - cooking until all is tender.

5. Serve and enjoy!


Chicken and Veggies

meal prep idea | protein + veggies 🦋


hey there! a couple weeks ago when i asked what you’d like to see i got a lot of food/meal prep request (there will be more) so i thought i’d share one of my favorites. if you pay attention to my food stories you’d notice i eat a lot chicken and brussels sprouts so this probably isn’t surprising 😂 and if you’re wondering why i don’t have any carbs(such as rice) it’s because i prefer to cook my carbs the day of so i don’t over cook and waste any.


disclaimer: i normally cook a big pan sheet of veggies but my oven is currently broken so i had to limit the veggies. this is just to get an idea, not actual portion sizes.


☆ to start i grab all of the veggies i want to prep, wash them, and then begin cutting them. for the brussels sprouts i just halved them and cut off the ends, broccoli i cut off the stems


☆ next i seasoned my veggies with a drizzle of olive oil, little bit of salt, pepper, and roasted garlic seasoning


☆ as the veggies cook i season the chicken and start cooking them in the pan with a drizzle of olive oil or avocado oil. i seasoned the chicken with adobo seasoning and pepper.


☆ once everything is cooked to how i like it i place it containers and TA DA!


i typically keep the chicken and veggies in separate containers and just pick and grab whenever i’m on the go!


song: take me home (acoustic) by Bebe Rexha

hope this helps with meal prep ideas✨

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