Don't let the long list of ingredients sway you away from making this one! All you need is your pork shoulder, olive oil, beef stock, and a bunch of spices that you probably already have in your pantry. However, you can also purchase a jerk spice blend, like this Primal Palate Organic Spices Jerk Seasoning, and use 1/4 cup of that instead. See, not too many ingredients whatsoever! There are also instructions below for preparing this in the Instant Pot, slow cooker, or dutch oven, so plenty of options to accommodate everyone. Personally, I prepared this recipe as-is below in the Instant Pot and thought it came out full of flavor and absolutely amazing! If you are someone who enjoys preparing bulk protein quickly and with little ingredients, then definitely save this one. Not only was this super easy and simple to prepare, it also turned out tasting so delicious! I paired this with some roasted brussels and Instant Pot sweet potatoes, and truly enjoyed eating this meal all week long.
Jamaican Jerk Pork Roast Ingredients:
For the Instant Pot:
For the slow cooker:
For the dutch oven:
Original recipe found here
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I am absolutely making this one again like next week. I also need to turn this one into a video because it was super easy to whip together and it is seriously worth making! I altered the original recipe some, so below are the ingredients I used for meal prep. I mainly just doubled most ingredients, then left out the chicken stock entirely since I had increased the juices (the recipe definitely doesn't need anymore liquid). There is also an optional step to make the chicken more crispy, but I clearly took the easy way out and just ate the chicken as-is from the Instant Pot. The only additional step I did was put the Instant Pot on "Saute" mode once the chicken was shredded, and stirred around occasionally until the sauce reduced some. The chicken turned out full of flavor and can easily be paired with some plain cauliflower rice and/or regular rice. While the chicken was cooking in the Instant Pot, I heated up some coconut oil in a frying pan, then added plain riced cauliflower and cilantro for an easy vegetable pairing. If I had extra limes I would have also thrown in some fresh lime juice too. Just an idea for you. This one was a big hit in my house and will definitely not disappoint!
Instant Pot Chicken Carnitas Ingredients:
Optional Step for Crispier Carnitas:
Original recipe found here Another video of one of my go-to Instant Pot recipes! When I first started meal prepping paleo recipes over six years ago, my biggest problem was how do I eliminate all these delicious sauces!? BBQ, honey mustard, ketchup... do I really need to purchase an expensive paleo sauce every time I want a healthier version of these? Eventually I found that this was not the case whatsoever, but instead I could make my own versions pretty easily. However, I have tried my fair share at making my own BBQ sauces, and most involve a blender and a lot of ingredients. After discovering this recipe below though, I have never attempted making a different one. This BBQ chicken recipe is SO simple and I always have these ingredients stocked just in case I need to whip up something quick for meal prep. When purchasing apple butter, balsamic vinegar, and blackstrap molasses, check the ingredients listed on the label! There should NOT be any added sugars or coloring whatsoever. Take the time to look at the different brands and labels on the shelf. Trust me, there is always one or two that are far more superior then the rest 😊. If you checked out the video by now you should already know that prepping and making this BBQ Pulled Chicken is easy peasy. I have also experimented with pouring the sauce in at the beginning (instead of water) and letting the chicken cook in the sauce. This is a perfectly fine option to do as well, but I do think pouring it over at the end provides more flavor. You also may have noticed that I used over 5lbs of chicken in the video, which typically means I'll increase the sauce ingredients some as well - just depends on how saucey you like it. Let me know if you give this one a try and how you like it!
Homemade BBQ Pulled Chicken Ingredients:
Original recipe found here This one is a Nom Nom Paleo recipe, and as always, did not disappoint in the least bit! I actually had this one saved for a while now and finally decided it was time to try it out. I mean I preach that variety is key to getting more nutrients, but I've been eating cauliflower rice, broccoli, and chicken way too much these days. Anyways, this meal was a TASTY one to mix my meal prep up with! Before you read the Magic Mushroom Powder ingredient below and write this one off, let me throw it out there that I did not use that ingredient, nor did I go out and purchase it (although I am intrigued and love mushrooms and will probably check it out in the future). Instead, the recipe suggests using salt and adding a few drops of fish sauce, which is what I did. I'm sure you can even leave out the fish sauce though and still enjoy this meal. I mean I forgot to get a lemon, so I left that out and didn't think it drastically made a difference to the recipe. Just saying. Also, instead of the diced 1½ pounds zucchini, I grabbed a frozen bag of Wegman's Grilled Vegetables since that mix had some zucchini in it and plenty of other vegetables (eggplant, zucchini, red and yellow peppers, and onions) to add to the meal. I threw these into the food processor to dice up real tiny so that Robbie and my mom would never know they were eating all these amazing vegetables. My last note on this recipe is that I ended up getting closer to 6 lbs of sausage, 2 onions, 2 lbs of diced zucchini (really the Wegman's Grilled Veggies that I just mentioned), and then 8-10 zucchini's to spiralize and serve the meal with. That put my serving size at 24 instead of the 4 servings you get below. If that info helps you let me know and I'll start adding that to my write ups more! Also, I lied, I have one more note... If you don't have a spiralizer you can purchase some freshly pre-made zucchini noodles in the produce aisle or check out the frozen section for some (Green Giant Veggie Spirals® Zucchini is a great option and Trader Joe's also has one). The two spiralizers that I own are the Veggetti (really only usable for Zucchini though) and this 5-Blade Vegetable Slicer (great for all vegetables, including potatoes). Really simple to make your own vegetable noodles and WAY cheaper then buying them pre-made. Alright that is all. I clearly enjoyed this one a lot since I wrote so much detail about it. Like I said in the beginning though, I had this one saved for a while and I don't know why I didn't try it earlier. Just trying to convince you to do the same! Enjoy 😋
Instant Pot Zucchini Bolognese Ingredients:
Original recipe found here Yummm! This meal turned out tasting SO delicious! You can make the beef barbacoa in the slow cooker or Instant Pot (I used the Instant Pot), and you can broil it in the oven after if you want to make it crispy. There's not too much prep to this one besides dicing the onion and garlic, then preparing the rest of the ingredients into a sauce to poor over the browned beef. While you're waiting on the beef to cook you can quickly make the Cilantro Lime Cauliflower Rice, which is seriously so simple to prepare, especially if you purchase cauliflower that is already riced. If you need to add some more carbs to this just mix in some regular rice with that cauliflower rice and you're all set. This meal had an enjoyable citrus taste to it and was full of so much flavor! I definitely recommend giving this one a try for your next meal prep!
Beef Barbacoa (Slow Cooker or Instant Pot) Ingredients:
Original recipe found here Cilantro Lime Cauliflower Rice Ingredients:
Original recipe found here I am starting to make some videos of the recipes I make more frequently then others in hopes that it will help others realize meal prep really isn't that bad! Plus, I personally think the meals I pick out are truly tasty and meals that people would look forward to eating... I mean why prep meals for the week that you aren't actually going to enjoy? Anyways, I've made this Vaca Frita with chicken multiple times and absolutely love it. It is a relatively simple meal to make without a ton of ingredients whatsoever. I personally love eating this chicken with some Barnana’s Himalayan Pink Sea Salt Plantain Chips (paleo, vegan, gluten free, dairy free, amazing), but this time I just had it over cauliflower rice. For not a ton of ingredients, this chicken sure packs a lot of flavor and is not lemon or cilantro dominant at all. This is a great protein to prep in bulk that you can dress up throughout the week however you want, so that you're not bored of the same meal everyday. One of these days I plan to make this Chicken Vaca Frita with some roasted plantains, which I think would be a bomb meal. If you give this one a try let me know how you enjoy it!
Instant Pot Chicken or Turkey Vaca Frita Ingredients:
Original recipe found here Another video for your viewing pleasure! Figured it was time to share how I have been making bulk sweet potatoes for meal prep literally every week these days. The best part is that it is super FAST and super EASY to do, which is why this one has been my go-to. The video really says it all, so I'll just add my notes and commentary. I typically buy larger sweet potatoes and stuff my Instant Pot to the max, so I always cook on manual for 30 minutes. However, like I noted below, if your sweet potatoes are smaller in size then 25 minutes should be plenty enough. The skins on the sweet potatoes naturally break open when cooked through, and once cooled I'll either put them into meals or store in one big container to have with dinners for the week. If you are someone who needs to mix up how they eat sweet potatoes then don't go anywhere yet! This is just like a plain chicken bulk prep where once you have it made you can dress it up as you want throughout the week. You can make this cooked sweet potato into a mash by adding some spices, cooking fat, and coconut or almond milk. If you want to step the mash game up even more you can steam some cauliflower, butternut squash, carrots, or pumpkin and blend that into the mash as well. I've added cooked sweet potato to smoothies and gluten-free oatmeal, made sweet potato pancakes, mashed them with bananas to make a fun snack, and my favorite is making a sweet potato bowl -- add an egg or two on top, some nuts, seeds, dried fruit, coconut shavings, spinach, chicken or other protein... the possibilities are really endless! Although these aren't true baked sweet potatoes, I do think they come pretty close to the real thing. Plus, you don't have to spend and hour or two waiting and checking on them in the oven until they are done. With no prep involved, just pop these in your Instant Pot first thing in the morning or when you get home, and continue on with your life.
Super Fast Instant Pot Baked Sweet Potatoes Ingredients:
Notes: *If your sweet potatoes are larger in diameter cook for at least 30 minutes. If they are smaller in diameter then 25 minutes should be plenty enough! Another amazing chili recipe that does not have an overwhelming taste of tomatoes! This one turned out really tasty and the roasted sweet potatoes were the perfect pair. The spices were slightly different then your average chili recipe too and I really enjoyed the twist! I recommend preparing all the veggies the night before if you want to make your meal prep day even easier. That way you can wake up, throw everything in the slow cooker, and get on with your day. My preferred way to chop the peppers, onions, and carrots was to throw them in a food processor and pulse a few times. That is just way less time consuming and you can get those veggies down to rice size if you prefer. I ended up doubling everything below, so I threw everything in my Instant Pot since it's bigger then my crockpot. Plus, I utilized the 'saute' function to brown the turkey, which meant one less pan to clean. Since I doubled everything, I increased the cooking time to 8 hours in the slow cooker just to be safe. If you are looking for a super simple and delicious meal to make then I definitely recommend giving this one a try!
Paleo Turkey Chili Ingredients:
Original recipe found here My Roasted Sweet Potatoes Ingredients:
A quicker and different cashew chicken then I have posted previously. Cashew chicken is one of my favorite meals to order when out, so I always love finding a healthier version to try and eat all week. This one did not disappoint either! But honestly, anything with cashews and I'm usually sold. Instead of sugar-free ketchup I used tomato paste, I omitted coconut sugar altogether (that is in the original recipe - link below), and after reading these Chinese Five Spice powder substitutes I decided to just purchase the spice. When I first started meal prepping I would never pick this recipe because there are a few ingredients that just aren't in your normal pantry. However, the more years of meal prep and education under my belt, the more all of these ingredients have become staples in my pantry. Do you only ever cook with one type of oil? It's time to get more variety of fats and flavor in your life! Do you typically use soy sauce? Did you know that soy is the number one genetically modified crop in the world? Coconut aminos is a great soy sauce alternative that is gluten free, and doesn't taste like coconut one bit! Anyways, I only point those couple things out because if I had read them earlier in my journey I would probably be more open to trying those newer ingredients faster then I did. Back to the recipe though... I couldn't find plain frozen cauliflower rice at the grocery store, so I used both Green Giant® Riced Veggies Cauliflower & Sweet Potato and Green Giant® Riced Veggies Cauliflower Medley, which actually turned out pretty good all mixed together. The chicken had plenty of extra sauce to throw over top the cauliflower rice, so I just heated it up with some more sesame oil to give more flavor and fat to the meal. Overall, I really enjoyed this one and will be looking forward to eating it all week!
Instant Pot Cashew Chicken Ingredients:
Notes: *Omit for Whole30. Optional substitutions include 3 tbsp freshly squeezed orange juice, or 1-2 medjool dates, pitted and pureed in a food processor with 1/4 cup water to help blend. If sauce gets too thick, you can easily thin it back out again by adding a few tablespoons of water. Only do a few at a time until at your desired consistency. Original recipe found here Oh my goodness this meal turned out absolutely delicious! Besides dicing the bell peppers, green chili, and onion, all you have to do is sear the meat and throw everything in the slow cooker. I actually threw all of those vegetables in the food processor to dice up real small, then cooked this for 8 hours since I doubled everything below. I know I always pair recipes with riced cauliflower, but it is seriously the easiest vegetable to heat up and serve with most recipes. There are so many frozen riced vegetables in the grocery store nowadays too, so you don't even have to pick the plain cauliflower rice if you don't want to. Below are a few of my favorite ones that ONLY have vegetables and spices listed in the ingredients:
Slow Cooker Cuban-Style Beef Ingredients:
Original recipe found here |
Erika CopelandSharing the recipes I prepare to help others eat more nutritious food and begin their journey to a healthier life. categories
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