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These easy meal prep recipes are great for breakfast, lunch and dinner on a low carb healthy lifestyle!
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BANGERS & MASH
MASH
1 large cauliflower head, florets
2 Tbsp butter
2 Tbsp garlic paste
2 tsp fresh thyme
1 tsp fresh chives
salt & pepper, to taste
3-4 Tbsp milk
Add cauliflower to a pot and cover with water. Bring to a boil and reduce heat to medium. Cook until fork tender, 6-8 minutes. Drain cauliflower. Add to a bowl and mash, or use an immersion blender or blender/ food processor. Add remaining ingredients, stir to combine, and season to taste.
BURGER SALAD
BURGER MEAT
2 tsp oil
3⁄4 cup onion, chopped
1 lb beef
1⁄2 tsp salt
2 cloves garlic, minced
1⁄3 cup pickle chips, diced
SALAD
1 head romaine, chopped
4 cups spinach, chopped
1 large tomato, chopped
DRESSING:
2 Tbsp avocado oil mayo
1 Tbsp ketchup
1 Tbsp onion, minced
dash of hot sauce
pinch of salt
Whisk dressing ingredients together. Set aside. Add oil and onion to a saucepan and cook over medium-high heat until onions start to sweat. Add garlic, beef and salt. Cook, breaking up the meat and stirring regularly until cooked through. Stir in diced pickle chips. Chop greens for the base of your salad. Add cooked meat and dressing with desired toppings. Toss to combine.
CRUSTLESS QUICHE
drizzle of olive oil
1 cup onion, chopped
1 cup mushrooms, sliced
1⁄2 cup asparagus, chopped
1 cup frozen spinach, thawed & drained
6 eggs
1⁄2 cup milk
1 Tbsp whole grain mustard 1 tsp garlic powder
1⁄2 tsp salt
1⁄4 tsp black pepper
Preheat oven to 350°F (180°C). Sauté onion in a drizzle of oil for 2-3 minutes. Add mushrooms and cook for 5 minutes. Stir in asparagus and thawed spinach, mixing to combine. (If using fresh spinach, add with the mushrooms and allow to wilt.) Whisk together milk, eggs, mustard, garlic powder, salt, and pepper. Add veggie sauté mix to a sprayed 9” pie dish. Pour egg mixture into pie dish and stir to combine the egg and veggie mixtures. Bake uncovered for 45 minutes, until the center is set and isn’t jiggly. Allow to cool before cutting into slices and storing.
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