$30 Whole30 Meal Prep
Breakfast: Prosciutto egg cups + roasted butternut squash and brussels sprouts
Lunch: Spicy Cajun Chicken Thighs + green beans and carrots
Grocery list (for one, double amounts for two)
Produce
1 bag cut butternut squash (12 oz)
1 lb brussels sprouts
2 lb green beans
1 lb carrots
Protein
10 eggs
1 pack of sliced prosciutto
1.5 lb chicken thighs
Staples you’ll need:
2.5 tbsp Cooking oil
2 tbsp balsamic vinegar
1 tsp mustard
Spices
3 tsp garlic powder
1 tsp dried herbs of choice
1.5 tsp paprika
1.5 tsp chili powder
.5 tsp cayenne
2.5 tsp Salt
Pepper
Step by step:
Preheat the oven to 400.
Slice brussel sprouts in half. Mix together 1 tbsp oil, 2 tbsp balsamic vinegar, 1 tsp mustard, 1 tsp garlic powder, 1 tsp dried herbs, 1 tsp salt and pepper.
Toss brussel sprouts and butternut squash with sauce. Put on a baking sheet with foil and put in the oven. Roast for about 30 minutes, until crispy.
Spray a muffin pan. Cut a prosciutto slice in half and press down a slice in each crater. Crack an egg in each. Sprinkle with sea salt. Put in the oven and set a timer for 15 minutes. Remove when eggs are just set.
Mix cajun spices together in a small bowl: 2 tsp garlic powder, 1.5 tsp paprika, 1.5 tsp chili powder, ¼ tsp cayenne, 1.5 tsp salt, pepper. Rub chicken on both sides with most of the spice mixture, reserving some for veggies.
Heat 1 tbsp oil in a large sauté pan. Sear chicken thighs on both sides, about 3 minutes each. While you wait, start cutting carrots and potatoes in large pieces.
When chicken thighs have been seared, place in a roasting pan and put in the oven for about 10 minutes to finish cooking.
In the same sauté pan, add .5 tbsp of cooking oil, carrots, and about ¼ cup water. Scrape up drippings from the pan and cook covered for about 3 minutes.
Add green beans and rest of the cajun spice mixture. Cover and cook for about 5 minutes, stirring often, until veggies are fork tender.
Remove all foods from heat and allow to cool before portioning into meal prep containers.