RECIPE: Meatloaf Meal Prep
Paleo Meal Prep Like a Boss
Meatloaf, Cauliflower Cous Cous and Broccoli
Prep Time: 20 min
Cook Time: 20-25 min
2 lbs Lean Ground Meat (I used turkey)
1 Large bunch of Cauliflower
2-3 Bunches of Broccoli
1 cup diced onions & peppers (optional)
Black Pepper (optional)
Crush Red Pepper (optional)
Chives or scallions (optional)
Cooking Spray, Olive Oil or Coconut Oil
Wok or Large Frying Pan
Medium Sized Cooking Pot
Food Processor (optional)
1 Ice Cream Scoop Thingy
2 Mixing Bowls
2 Mixing Spoons
6-12 small containers (rubbermaid, ziploc…etc)
1 smile 🙂
Relax.. this will be easy and when you are done you will have enough food for lunch or dinner for a week! The gallery shown below includes snap shots of the entire process to help give you a visual 🙂
I am all about efficiencies and timing all the components I cook to finish at about the same time. So, the first thing we will do is
→ Pre heat the oven to 350º
→ Next, lets prep the cauliflower. Start by removing the leaves at the base. Then cut into medium sized pieces. If you have a food processor you can use that to dice the cauliflower. If not, cut into the smallest sized pieces you can manage. Place diced cauliflower in mixing bowl. Season… I add approx 1 tablespoon of black pepper and approx 2 tablespoons of chives. Mix and set aside.
→ Now, let’s prep the ground meat! Place ground beef/turkey in the other mixing bowl. Add 2 eggs (this helps keep everything together) and your seasoning. This is where you get to show your personality! 🙂 You can add just about anything you would like. I typically will add 1 cup of diced onions and peppers, black pepper, crushed red pepper and chives. Feel free to also add the prepackaged low sodium seasonings like Taco Seasoning or MeatLoaf Seasoning for extra flavor. Mix everything up really good.
The oven should be nice and toasty now. Break out your muffin tin(s) and spray cooking spray/olive oil lightly or spread your coconut oil into each cup. Next, use your ice cream scooper to scoop balls of the mixture into the muffin cups. A heaping scoop will be approx 4-5 oz. When the cups are all loaded up place tray(s) into oven and set timer for 25-30min.
→ Let’s revisit that cauliflower you set aside earlier. Add a tablespoon or so of olive oil or coconut oil to your wok or frying pan and heat over low flame. Add the cauliflower and stir periodically.
→ While that’s cooking, we will prep and cook the broccoli. If you have a vegetable steamer you can use that or you can cook it quickly this way: Fill your medium sized pot half way with water and heat over high flame. While waiting for water to boil cut up your broccoli (and stir the cauliflower). When water is boiling aggressively, add broccoli. Turn down flame some and cover pot.
→ Finishing up… By now the cauliflower should be done. It should be soft and hot and maybe slightly browned. The flame can be turned off. When the broccoli has come to a boil it will be ready. It should be bright green. Turn off flame and drain the water (carefully). Also about now, the timer for the meatloaf should be going off. The meatloaf should be brown on top. If unsure if your meatloaf is done, cut one in half– there should be no pink visible. Turn the oven off.
Now the fun part, break out your tupperware…lunch containers and portion everything out and place in your refrigerator!
→ Pat yourself on the back… you did great!