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  • Writer's pictureKaren Bobinski

Meal Prep Recipes

Updated: Jan 3, 2019

Finding your food triggers is a great first step to whole body health!

Start with organic, fresh ingredients! Right from the garden is best!

Meal Prep

Meal prep will be key to surviving the Whole 30 Diet for busy people like myself!

I went to our local Costco and stocked up on lots of fresh veggies and fruit , along with some protein. 🥦🥑🍍🍓🍎

I made some turkey/veggie meatballs , spaghetti squash, a carrot / parsnip “hash” to reheat in the mornings with a cooked egg. These are “prepped” foods I can feeeze or refrigerate for future use.

I always cook extra for supper to either freeze or eat the next day . Tonight I made oven roasted garlic Dijon cabbage and potato and cast iron fried pork chops . I tossed some Arugula with grape tomatoes - olive oil and salt and pepper.

Having protein pre cooked is extremely helpful and time saving ! And as long as you have a good supply of greens and other salad making ingredients on hand - a meal can be thrown together in no time !

Besides meat balls , I often bake a tray of chicken breast .

Each day now I will be posting recipes - I encourage you to take some time to prep some meals - at least protein - before your start date for Whole 30!

Turkey meatballs

Preheat oven to 375 degrees

2 lb ground turkey (can substitute grass fed beef) 1 diced sweet onion 2 diced red peppers 1 large shredded carrot 1 cup chopped spinach 1/4 cup ground almonds ( almond flour) 4 cloves garlic minced ( 1 TBSP garlic powder) 1 tsp pink Himalayan salt 1/2 tsp ground black pepper 1 tsp dried oregano 2 eggs

Combine all ingredients in a bowl, form into golf ball sized balls. Place onto parchment lined cookie sheet. Bake for 25 mins in ore heated oven

Roasted cabbage and potatoes

Preheat oven to 425 degrees

2 TBSP clarified butter or ghee, melted 2 tsp Whole 30 compliant Dijon Mustard 2 cloves of garlic, minced ( 1/2 tsp garlic Powder) 1/2 tsp Himalayan pink salt 1/4 tsp black pepper 1 small - medium head of cabbage cut into 8 wedges, core intact 6 - 8 Small red potatoes cut into Quarters

In a bowl mix the mustard, ghee and spices. Add cabbage and potatoes and toss to coat. Arrange on a cookie sheet pan and bake in pre heated oven for 25-30 mins until tender and browned.

Veggie Hash with eggs. Preheat oven to 425 degrees

3 TBSP extra virgin olive oil 3 medium carrots, peeled and cubed 3 medium parsnips, peeled and cubed 1 medium onion, chopped 2 cups of button mushrooms, quartered 2 cloves of garlic, minced (1/2 tsp garlic powder) 1 tsp chili powder 1/4 tsp ground cumin 1/2 tsp paprika 1/2 tsp Himalayan pink salt 1/2 tsp black pepper Fresh cilantro to taste Eggs

Combine all ingredients in a bowl and mix well. Line a cookie sheet with parchment paper and spread vegetables evenly on pan.

Roast for 20 mins

Fry or poach an and serve over hash with a sprinkling of cilantro

Spaghetti squash Preheat oven to 375 degrees

Cut squash in half, clean out seeds. Season with salt and pepper. Place squash face down in a baking dish. Add 1/2 inch of water to bottom of pan. Place in preheated oven and bake for one hour. Once cooled, fluff squash with a fork.

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