How it works
• Mix and Match Prep: The format chosen for this meal prep challenge is a mix and match style prep. This means preparing starches, proteins and veggies separately, for versatile, mix and matching during the week.
• Get organized: You can download your meal prep planner here
• Get familiar: Below is your meal prep list for the week. Prep 1 or more of the suggested foods in each category: 1 x starch, 1 x protein, 1 x veggie and 1 x snack.
• Be flexible: Feel free to make more or less depending on your needs for the week. Remember: there is no right or wrong way to prep! You need to find what works for you.
•Post your prep pictures! This is how we keep you accountable! Always post your prep picture using #MotiveMealPrep #MealPrepChallenge and tag me @motivenutrition on Instagram, on Twitter or Facebook!
Week 8 video
Prep list
Starches
- Quinoa (Use this to make my festive pomegranate, hazelnut and quinoa salad. Recipe here )
- Butternut squash soup
Proteins
- Hard-boiled eggs
- Spinach turkey patties (Recipe here)
Vegetables
- Fennel sticks (Great palate-cleanser or perfect to crunch on as a snack)
- Steamed broccoli
Snacks
- Chewy sugar-free cookies
- Pomegranate (Great to sprinkle over yogurt!)
Week 8 Recipes
Best Butternut Squash Soup
Servings 6
Ingredients
- 2 tablespoons olive oil
- 2 vidalia onions, sliced
- 1/8 tsp Cayenne
- 1 large butternut squash, diced (2.5 lbs)
- 6 cups water or vegetable stock
- 1 teaspoon kosher salt
- 1 bay leaf
- 1 tablespoon pure maple syrup
Method
- Heat the olive oil on medium low heat and add the onions. Let cook with lid slightly covered until they’re soft and slightly caramelized, about 15 minutes stirring every few minutes.
- Once the onions have cooked down, add the cayenne, the squash, water, salt, bay leaf and bring to a boil.
- Once boiling, reduce to a simmer and cook until the squash is very tender, about 20 minutes. Add the maple syrup.
- Remove the bay leaf and ladle the soup into a blender in small batches and puree until silky smooth.
- Return to the pot to warm through and serve.
Hard-boiled eggs
- 1.Place one or more eggs in a saucepan and cover with cold water. Bring to a boil.
- 2.As soon as it boils, remove from the stove, cover with a lid and let stand for 12 minutes.
- 3.Immediately rinse under cold running water. Peel and enjoy right away or store in a container in the refrigerator for up to 5 days.
Chewy sugar-free energy cookies
Makes 12 cookies
Ingredients
- 2 ripe bananas, mashed
- 3 tbsp coconut oil, melted
- 1 egg
- 1 egg white
- 1 teaspoon vanilla extract
- 1/4 teaspoon ground cinnamon
- 1 apple, grated
- 1 cup quick oats
- 1/2 cup chopped pecans
- 3 tablespoons shredded unsweetened coconut
- 2 tablespoons chia seeds
Method
1. Preheat the oven to 375°F and line a baking sheet with parchment paper.
2. In a large bowl, whisk the banana, coconut oil, egg and egg white until frothy. Add the vanilla extract and cinnamon.
3. With a spatula, stir-in the grated apple, oats, chopped pecans, shredded coconut and chia seeds.
4. Shape the batter into golfball size balls and pat down once on the cookie sheet (the batter will wet).
5. Bake for 20 minutes or until golden brown.
6. Store in an airtight container for 1 week or in the freezer for up to 3 months.
