Lunch-Bowl Power Hour: Easy Meals In Bulk!

August 19, 2020

Lunch-Bowl Power Hour: Easy Meals In Bulk!

Egg Roll Bowl
4 servings | 1 Protein, 1 Vegetable, ½ Fat, 1 Starch

Confession time: I adore egg rolls. They are my weakness and one true food love. The only downside is they are typically not well suited towards weight loss or a healthy lifestyle… until NOW! This recipe is so easy to make and store in the fridge for a quick lunch. I like to make multiple servings and freeze them for the days when I am too busy to bother. 

1 pound lean ground beef
2 cloves garlic, minced
1 1/2 cups shredded cabbage
½ cup carrot matchsticks
½ green onion
½ cup shiitake mushrooms, chopped
2 cloves garlic, minced
2 teaspoons Bragg’s Liquid Aminos
2 drops liquid stevia
2 teaspoons sesame oil (½ fat each)
1 cup brown rice

Brown ground beef in a pan over medium-high heat. Add garlic and continue to cook. Add all vegetables to the pan and saute. Add aminos and sesame oil over the hot mixture. Enjoy with a serving of brown rice!

Makes 4 servings.

Pan Seared Scallops w/ Lemon-Rosemary Butter
4 servings | 1 Protein, 1 Vegetable, 1 Fat

If you want THE easiest yet most decadent seafood dish, here you go! For the nights or afternoons when you want to feel fancy….

4 teaspoons butter
2 cloves garlic, minced
½ teaspoon black pepper
2 teaspoons fresh lemon juice
Pinch of cayenne
2 sprigs fresh rosemary
1 lb large sea scallops (approx. 8-9 scallops)
3 cups spinach, steamed
¼ teaspoon lemon zest

Over a medium-high heat, melt butter with garlic, black pepper, lemon juice and cayenne. Add whole sprigs of rosemary and saute in the butter until it has released its aroma. Remove rosemary sprigs. Place scallops into butter and do not move. Allow the pan-down sides to brown for approximately 90-120 seconds. Turn scallops over and brown the other side for the same amount of time until a gorgeous golden crust has formed.

Serve scallops over a bed of steamed spinach. Garnish with lemon zest. Spoon a teaspoon of the flavored butter sauce over the top. Enjoy!

Makes 4 servings.

Fast Fajita Bowl 
4 servings | 1 Protein, 1 Vegetable, 1 Fat, 1 Starch

When I have no idea what to cook, this is almost always my choice as this recipe takes approximately 15 minutes to throw together for a wonderful and satisfying healthy meal. Since it makes four servings, I totally admit to eating this for multiple meals in a day. 

1 pound protein of choice, sliced
3 cloves garlic, sliced
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
Pinch of cayenne
Pinch of smoked paprika
3/4 cup green pepper, sliced
½ cup yellow pepper, sliced
½ cup onion, sliced
1 cup lettuce
¼ cup tomatoes, chopped
1 avocado
1 cup brown rice, cooked
4 ounces water
Cilantro (garnish)
Squeeze of lime

In a non-stick pan cook protein and garlic. Add a bit of water, if needed. Add all spices and cook for one minute. Add peppers and onion and the place lid on the pan to steam as meat continues to cook. Stir often to ensure everything cooks evenly.

Serve mixture over lettuce. Top with tomatoes and a serving of avocado. Add a serving of brown rice. Take your pan with all that flavor cooked on it and add a bit of water to de-glaze for a nice thin sauce. Drizzle sauce over meals. Add cilantro to garnish. Squeeze lime over the top.

Makes 4 servings.

Pot Roast With Mashed Cauli-Turnip
4 servings | 1 Protein, 1 Vegetable, 1 Fat, 1 Starch 

Not only does this meal feel like a luxurious indulgence but it is so darn easy to make. Simply throw everything in the crockpot and leave overnight to enjoy meals the next day. Or make during the weekend and freeze meals for quick microwave meals during the week. 

1 teaspoon olive oil
3 cloves garlic, chopped
1 pound chuck roast
16-20 ounces water
½ cup carrots, chopped
¾ cup mushrooms, sliced
½ cup asparagus, chopped
½ white onion, chopped
1 cup turnips, cubed
¾ cup cauliflower florets
1 teaspoon salt
Black pepper, to taste
1 teaspoon rosemary

Heat crockpot on high. Once hot, add oil, minced garlic and chuck roast. Allow to brown for approximately 10-15 minutes, turning as needed. Once meat is browned on a few sides, add water. Working around the meat, place sliced carrots, mushrooms, onion and asparagus on one side of the crockpot. On the other side, place roughly cubed turnips and cauliflower florets. Add salt, pepper and rosemary over the top. Allow to cook on high for four hours, adding liquid as needed. Or allow to cook on low overnight, adding liquid as needed. (Beware: Your house is going to smell amazing!)

When ready to serve, measure out your meat serving. Then measure out your starch serving from the turnips and cauliflower. Mash to create a creamy side for your meat. Finally, measure out ¾ cup of the remaining vegetables. Drizzle some of the gravy on your meat and mash. Enjoy!

Makes 4 Servings.





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