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The 30-Minute Meal Prep

The 30-Minute Meal Prep

Danika Brysha

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All it takes is 30 minutes to make a handful of simple, body-good meals to keep you going all week long.

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The 30-Minute Meal Prep

Ingredients

  • Hard-boiled eggs:

  • 1 dozen organic pasture-raised eggs

  • Tuna salad:

  • 1 can tuna

  • Mustard

  • Salt & pepper

  • Salmon avocado boat:

  • Wild smoked salmon

  • Sausage scramble:

  • 1 pack cooked natural chicken sausage (no sugar in ingredients)

  • 1 bag spinach

  • Veggies:

  • 2 bell peppers

  • 1 onion

  • 1 bunch celery

  • 1 bag baby carrots

  • 1 box cherry tomatoes

  • 3 avocados of varying ripeness

  • Olives

  • Trail mixes:

  • Assorted raw nuts and dried fruit: coconut flakes, goji berries, cacao nibs

Let's get Cooking...

  1. Add 6 eggs to a saucepan and cover with water. Bring to a boil. Once boiling, shut off heat, cover saucepan, and set a timer for 11 minutes, letting eggs cook. Simultaneously, heat a skillet on the stovetop on medium heat. Add a cooking fat of choice — ghee or coconut oil are great.

  2. Chopping marathon:

  3. Celery: chop celery into snack-size sticks. Reserve less desirable pieces of celery and mince for tuna salad. Add minced celery to bowl.

  4. Bell pepper: Chop one of your bell peppers in half lengthwise, removing the seeds to create “cups”. Chop the other into chunks and throw in the skillet and/or the tuna salad.

  5. Onion: Chop the onion in quarters. Reserve one quarter of the onion, dice into small pieces and place in tuna salad bowl. Chop remaining onion and add to skillet.

  6. Open can of tuna, drain, and add to mixing bowl. Take the ripest avocado and add it to the tuna salad. Take the second avocado and cut it around the seed in one full circle, but do not remove the avocado from the seed. Leave the third intact.

  7. Open sausage package and slice all 4 sausages lengthwise in 2 long halves, then chop into bite-sized chunks. Throw into skillet and stir.

  8. Add the bag of spinach to the skillet. Crack 6 eggs into a small bowl and whisk. Season with salt and pepper to taste. Once spinach starts to reduce, add eggs and stir. Continue to cook until spinach reduces down and eggs are fully cooked. Remove from heat.

  9. Squirt mustard into tuna bowl and use a fork to mash avocado and mix tuna salad well. Add salt and pepper to taste.

  10. Strain eggs and transfer to a bowl of ice water.

  11. Fill a pepper half with avocado and top with smoked salmon.

  12. Use the remaining 5 minutes to portion everything. Mix your trail mixes, make bags of raw veggies, stuff your bell pepper cups with tuna, peel hard-boiled eggs, put your scramble in containers, etc.

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