Healthy Meal Prep | Week 5

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WEEK 5 MENU

Chili lime tilapia
Roasted peppers and onions
Cilantro lime rice
Black bean salad
Pineapple salsa
3 layer dip cups
Red pepper, carrots and celery

WEEK 5 SHOPPING LIST

PRODUCE
red bell pepper x3
yellow bell pepper
carrots
celery
red onion x2
jalapeno
pineapple
lime x6
fresh cilantro

SEAFOOD
tilapia filets x3

GROCERY
olive oil
garlic powder
cumin
chili powder
long grain white rice
canned black beans
canned corn
canned refried beans
salsa

DAIRY
plain yogurt

WEEK 5 RECIPES

Chili Lime Tilapia
3-4 tilapia filets
1 tbsp oil
1 lime, juiced
½ tsp garlic powder
½ tsp cumin
1 tsp chili powder
salt and pepper

In a small bowl combine oil, lime juice, garlic powder, cumin, chili powder, salt and pepper.
Place tilapia filets in a large zipper bag and pour in chili lime mixture.
Allow tilapia to marinate for 20-30 minutes.
Place tilapia on baking sheet.
Bake at 350°F for 10-15 minutes or until opaque.
Store in the refrigerator for 3-4 days.
Enjoy!

Cilantro Lime Rice
¾ cup long grain white rice
1½ cup water
2 tsp olive oil
1 lime, juiced
¼ cup fresh cilantro
salt and pepper

Cook rice according to package directions.
While rice is still hot, add olive oil, lime juice, cilantro, salt and pepper.
Stir to combine.
Store in the refrigerator for up to 5 days.
Enjoy!

Roasted Peppers and Onions
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
½ red onion, cut unto strips
1 tbsp oil
salt and pepper

Spread peppers and red onion in an even layer on a baking sheet.
Drizzle with olive oil and sprinkle with salt and pepper.
Bake at 350°F for 20-25 minutes.
Store in the refrigerator for 3-4 days.
Enjoy!

Black Bean Salad
1 can black beans, rinsed and drained
1 can corn
1 red bell pepper, diced
½ red onion, finely diced
1 tbsp olive oil
1 lime, juiced
1 tsp chili powder
fresh cilantro, chopped
salt and pepper

In a large mixing bowl combine black beans, corn, red bell pepper, red onion.
Add olive oil, lime juice, chili powder, cilantro, salt and pepper.
Stir until evenly dressed.
Store in the refrigerator for up to 5 days.
Enjoy!

Pineapple Salsa
2 cups pineapple, diced
¼ red onion, finely diced
½ jalapeno, minced
1 lime, juiced
fresh cilantro, chopped

In a medium mixing bowl combine pineapple, red onion, jalapeno, lime juice and cilantro.
Stir to combine.
Store in the refrigerator for up to 5 days.
Serve with tortilla chips, in tacos or over fish or chicken.
Enjoy!

3 Layer Dip Cups
1 cup salsa
1 cup plain yogurt OR sour cream
1 cup refried beans

In small mason jars or small plastic containers, layer refried beans, yogurt and salsa.
Store in the refrigerator for up to 5 days.
Serve will tortilla chips or fresh veggies.
Enjoy!

Fresh Veggies
Carrots
Celery
Red bell pepper

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