1. Cook rice. 2. Season the salmon filets to your preference, add them in a casserole dish and put them into the preheated oven at 205 Degrees Celsius (400 Degrees Fahrenheit) for around 15 minutes. 3. Meanwhile put the frozen spinach into an oiled pan until it’s soft. Add the cherry tomatoes (cut or not, I prefer to half them), the cooking cream, and the cheese and mix. Let it cook. 4. Add the baked salmon into the pan and push it down into the spinach-cheese mix, don’t let it be completely covered by it and let it be for around 5-10 minutes. 5. Plate your rice and add the fish and spinach-mix. Enjoy!
Nutrition: For me one bowl (~750g) are around 1120calories and 63g proteins
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Sausage – Shrimp – Gumbo (5x meal preps)
Ingredients:
400g microwaveable sweet potatoes 450 spicy sausage 400g red beans 700g tomato romesco/sofrito 500g king shrimps 1 red bell pepper 1 onion
Steps:
1. Best is to prepare all the ingredients before cooking. Cut the bell pepper and the onion in dices and the sausage in slices. Drench the red beans from their liquid and put the sweet potatoes into the microwave. 2. Add a good amount of oil into the pan and throw in the onions and bell pepper. Let it simmer until the onions get a golden/brown color. 3. Add the sausage and the shrimps. Let it cook for ~10 minutes, the shrimps have to be fully cooked. 4. Meanwhile the potatoes should be done. Cut them into thicker slices (remove the skin if you don’t like it). Then add them to the pan with the red beans as well. Let it cook for another 5 minutes. 5. Add the sauce and wait until everything is nicely hot. Season the way you like and enjoy!
Nutrition: For me one bowl (~470g) are around 660calories and 47g proteins.
Total cook time for both of these recipes is 2 hours.
Edit: I had leftover rice and just added it into the Gumbo, usually it’s a bit more stew like but I didn’t mind it.
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Spinach with Salmon, tomatoes, rice and a cheese-cream mix (4x meal preps, I ate one already so there’s only three in the picture)
Ingredients:
1kg Spinach
1kg salmon filets
250g tomatoes
200g vegan cheese
250g cooking cream
450g Rice
Steps:
1. Cook rice.
2. Season the salmon filets to your preference, add them in a casserole dish and put them into the preheated oven at 205 Degrees Celsius (400 Degrees Fahrenheit) for around 15 minutes.
3. Meanwhile put the frozen spinach into an oiled pan until it’s soft. Add the cherry tomatoes (cut or not, I prefer to half them), the cooking cream, and the cheese and mix. Let it cook.
4. Add the baked salmon into the pan and push it down into the spinach-cheese mix, don’t let it be completely covered by it and let it be for around 5-10 minutes.
5. Plate your rice and add the fish and spinach-mix. Enjoy!
Nutrition: For me one bowl (~750g) are around 1120calories and 63g proteins
——————
Sausage – Shrimp – Gumbo (5x meal preps)
Ingredients:
400g microwaveable sweet potatoes
450 spicy sausage
400g red beans
700g tomato romesco/sofrito
500g king shrimps
1 red bell pepper
1 onion
Steps:
1. Best is to prepare all the ingredients before cooking. Cut the bell pepper and the onion in dices and the sausage in slices. Drench the red beans from their liquid and put the sweet potatoes into the microwave.
2. Add a good amount of oil into the pan and throw in the onions and bell pepper. Let it simmer until the onions get a golden/brown color.
3. Add the sausage and the shrimps. Let it cook for ~10 minutes, the shrimps have to be fully cooked.
4. Meanwhile the potatoes should be done. Cut them into thicker slices (remove the skin if you don’t like it). Then add them to the pan with the red beans as well. Let it cook for another 5 minutes.
5. Add the sauce and wait until everything is nicely hot. Season the way you like and enjoy!
Nutrition: For me one bowl (~470g) are around 660calories and 47g proteins.
Total cook time for both of these recipes is 2 hours.
Edit: I had leftover rice and just added it into the Gumbo, usually it’s a bit more stew like but I didn’t mind it.