I decided to roll out Meal Prep ideas today instead of Sunday. Why? Because I am meal prepping tonight for the weekend. I am also teaming up with my son to introduce him to meal prep. I am offering two recipes. One Vegan. Son based.

Keep in mind that meal prep is about what you will eat!! I like to prepare for 3 days not 5 or 7.

Meal Prep Vegan
Sesame Kale Glow Bowl


  • 2 cups water
  • 1 cup quinoa
  • 1 tablespoon coconut oil
  • ½ red onion, chopped
  • 3 cups torn kale leaves
  • 2 cups broccoli florets
  • 4 ounces tempeh, crumbled
  • 1 clove garlic, minced
  • 2 tablespoons sesame seeds
  • 2 tablespoons water
  • 2 tablespoons tamari
  • 1 lime, juiced
  • 1 ½ teaspoons Dijon mustard
  • 1 teaspoon minced fresh ginger
  • ½ teaspoon ground black pepper
  • 1 pinch red pepper flakes (Optional)


Instructions Checklist

  • Step 1Bring 2 cups water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes.
  • Step 2Heat coconut oil in a small saucepan over medium-high heat; saute red onion until lightly browned, 2 to 3 minutes. Add kale, broccoli, tempeh, and garlic; saute until kale is wilted, about 3 minutes.
  • Step 3Whisk sesame seeds, 2 tablespoons water, tamari, lime juice, Dijon mustard, ginger, black pepper, and red pepper flakes together in a bowl; pour over kale mixture and cook for 2 minutes.
  • Step 4Spoon quinoa into serving bowls and top with kale mixture.

Cook’s Note:

Sesame oil can be substituted for the coconut oil, if desired. Soy sauce can replace tamari.

Nutrition Facts

Per Serving:

434 calories; protein 21.6g; carbohydrates 56.7g; fat 16g; sodium 794.4mg.

This recipe is absolutely delicious! I skip quinoa but you don’t have to.

Meal Prep: 23 year old male.

2 pounds of chicken breast
6-8 red potatoes
3 cans green beans


  • Slice chicken breast in half.
  • Season with garlic salt, sea salt, pepper,
  • Line a baking sheet with foil
  • Preheat oven 400
  • Wash red potatoes cold water
  • Dice them into 1 “ squares
  • Put them into a bowl
  • Add 1 packet of ranch dressing dry
  • 1/2 cup olive oil
  • Line baking sheet with foil
  • Place both baking sheets into the oven.
  • Cook chicken 25 minutes
  • Cook potatoes 35-45 minutes

Let chicken and potatoes cool.
Get meal prep containers.
Place 2 pieces of chicken + 1 cup potatoes + 1/2 – 1 cup green beans
Add Primal Kitchen Sugar Free BBQ sauce.

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