Meal Prep for a Nurse (Green Goddess Chicken Salad)

Meal prepping for my wife, Amy, has become one of my favorite things to share online. When I first shared the first episode of my Meal Prep for a Nurse series a few years ago I never imagined that it would become one of the things people love most about my page.

Quick

Minimal prep

You’ll Learn: The easy upgrades to make weekday lunches feel special

Worth It: It’s a satisfying, protein-forward option that actually keeps you full

Bonus: A no-bake make-ahead dessert

I am excited to share the full recipes for these meal preps along with a grocery list so that is even easier for you to make them in your own homes!

This weeks meal prep includes:

• Green goddess chicken salad on lettuce with a side of pita for lunch
• Protein pancake bites for breakfast
• Salt and vinegar hummus as a snack
• Chocolate covered strawberry rice cakes for a sweet treat

Each recipe makes 4 servings.

Greek Goddess Chicken Salad

Ingredients:

• 1.5 – 2lb boneless skinless chicken breast
• 2 cups chicken broth
• 1/3 cup plain greek yogurt
• 1/3 cup mayonnaise (*if you do not like greek yogurt you can use all mayonnaise – use 2/3 cups mayo)
• Zest from 1 lemon
• 2 tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp kosher salt
• 1 cup diced celery
• 2 tbsp freshly chopped chives
• 2 tbsp freshly chopped parsley
• 2 tbsp freshly chopped dill

Instructions:

1. Place chicken breasts in a sauce pan with 2 cups chicken broth and 1 cup water. Bring the liquid to a boil. Cover the pot and reduce to a simmer. Simmer for 20 minutes.
2. Remove chicken from the pot and shred with 2 forks immediately and then set aside.
3. Add 1/3 cup greek yogurt, 1/3 cup mayonnaise, zest from 1 lemon, 2 tbsp lemon zest, 1 tsp garlic powder, 1 tsp onion powder and 1/2 tsp kosher salt to a large mixing bowl. Whisk together until thoroughly combined.
4. Pour the shredded chicken, 1 cup diced celery, 2 tbsp freshly chopped chives, 2 tbsp freshly chopped parsley and 2 tbsp freshly chopped dill into the bowl. Toss to coat in the mayo mixture and mix evenly.
5. Serve over lettuce and with crackers or pita.

Store chicken salad in an airtight container in the fridge for up to 5 days.

Chocolate Covered Strawberry Rice Cakes

Ingredients:

• 1/4 cup semi sweet chocolate chips
• 1 tsp coconut oil
• 1/2 cup freeze dried strawberries
• 4 chocolate rice cakes

Instructions:

1. Melt chocolate chips and coconut oil together in the microwave in 30 second increments
2. Assemble rice cakes by drizzling chocolate over the rice cake, then crumble freeze dried strawberries on top of the melted chocolate, drizzle more chocolate on top of the strawberries
3. Allow chocolate to harden completely before storing in an airtight container at room temperature.

Protein Pancake Bites

Ingredients:

• 1 lb ground breakfast sausage
• 2 eggs
• 1/2 cup milk
• 2 tbsp maple syrup
• 1 and 1/2 cups protein pancake mix

You can use any kind of ground seasoned breakfast sausage. I like to use turkey sausage. If you use regular ground meat, season while cooking. I use Kodiak Cakes protein pancake mix.

Instructions:

1. Preheat oven to 350F and grease or line 8 slots of a muffin pan with liners.
2. Brown and crumble ground breakfast sausage in a skillet over medium heat. Drain excess grease from the pan once the sausage is done cooking.
3. Whisk together the eggs, milk and maple syrup. Fold in the pancake mix and then the cooked ground breakfast sausage.
4. Scoop batter into the 8 muffin pan slots. Place in the oven to bake at 350F for 25 minutes.

2 muffins / serving. Store in the fridge for up to 5 days. Reheat in the microwave for 2 minutes or in an air fryer or toaster oven at 250F for 10 minutes.

Salt and Vinegar Hummus

Ingredients:

• 1 (15oz) can of chickpeas – drained and rinsed
• 1/4 cup vinegar
• 1/3 cup tahini
• 2 tbsp olive oil
• 2 tsp kosher salt
• Cold water for blending

I used white balsamic vinegar, but you can use any type of vinegar. I think white vinegar or apple cider vinegar would give it the strongest kick.

Instructions:

1. Pour 1 can chickpeas, 1/4 cup vinegar, 1/3 cup tahini, 2
   tbsp olive oil, and 2 tsp kosher salt into a food processor or high speed blender.
2. Blend to combine and then add a couple of tablespoons of ice cold water and keep blending. Ada more water and blend until you reach your desired consistency of hummus – I usually do about 1/4 cup of cold water.

Store in an airtight container in the fridge for up to one week. Serve with fresh cut veggies, fresh pita or pita chips.