MOF21 MEAL PREP

WEEK #1
CREATE A WEEKS WORTH OF HEALTHY MEALS IN 3 HOURS
Hosted By: Professor Joseph Ensign
OVERVIEW & PURPOSE

To connect, create and enjoy homemade food to fuel our week.

SUPPLIES NEEDED

15 GLASS TUPPERWARE containers (ordered on Amazon)

Muffin tin (12 muffins) silicone muffin tins are preferred
Cast iron skillet, non-stick skillet will do as well
Wok (optional)
Baking sheet or dish
Aluminum Foil
Medium Size Ziplock Bag for Marinade (You can use one of your
Tupperware as well

1
VEGETABLES (ORGANIC & NON-GMO… LOCAL SUSTAINABLY
FARMED)

2 YELLOW ONIONS
GREEN PEPPER
2 RED PEPPERS
AVOCADO
2 LIMES
SCALLIONS(GREEN ONIONS)
ICEBERG LETTUCE/ BIBB LETTUCE (ENTIRE HEAD)
4 CUPS A
 RUGULA (MEDIUM TO LARGE CONTAINER)
ROMAINE/BUTTER LETTUCE
1 BUNCH OF CILANTRO
2 CUPS O
 F SPINACH (1 BUNCH OR SMALL-MEDIUM CONTAINER)

2
PROTEIN (GRASS FED, GRASS FINISHED, HUMANELY RAISED,
FAIR TRADE, WILD CAUGHT, PASTURE RAISED)

8 OZ. HUMANELY RAISED BACON

1 GRASS FED/GRASS FINISHED FLANK STEAK (2 LB.)
3 WILD C
 AUGHT SALMON FILETS
1-2LBS ORGANIC GROUND CHICKEN
½ CUP RAW CASHEWS (NUTS) - (ORGANIC, NO SEASONING AND
SUGAR)

DAIRY (GRASS FED, NO GROWTH HORMONES, ORGANIC)

GRASS FED BUTTER - 1 BLOCK OF KERRYGOLD WILL DO… OR ANY

OTHER LOCAL BUTTER, SALTED
GRUYERE/SWISS CHEESE - GRATED OR SHREDDED
DOZEN EGGS(LOCAL, PASTURE RAISED)
HEAVY WHIPPING CREAM (SMALL ONE, AT LEAST ½ CUP)
SOUR C
 REAM/PLAIN YOGURT
½ CUP SHREDDED CHEDDAR

3
HERBS/SPICE (ORGANIC/NON-GMO)

ROSEMARY
SEA SALT (HIMALAYAN)
PEPPER
GARLIC POWDER
MINCED G
 ARLIC (NEAR MUSTARD AND KETCHUP)
ONIONPOWDER
CUMIN POWDER
GARLIC S
 ALT (YOU CAN ALSO COMBINE THE TWO INGREDIENTS)
GRATED GINGER
RED PEPPER FLAKES

CONDIMENTS/SAUCES

EXTRA VIRGIN OLIVE OIL / AVOCADO OIL

DIJON MUSTARD
LEMON JUICE
LIME JUICE
COCONUT AMINO ACIDS (REFRIGERATED, MAY HAVE TO ASK)
TOASTED SESAME OIL
ARROWROOT STARCH - (2 TABLESPOONS AT LEAST)
FISH SAUCE