Healthy Pescatarian Meal Prep - Seafood!

Ingredients

• 10 pieces Eggs (large)
• 1 quart Egg Whites (liquid egg whites)
• 16 oz White Mushrooms (sliced; Costco bulk size)
• 1 medium Onion (diced)
• 5 cloves Garlic (minced)
• 4 cups Spinach (fresh, loosely packed)
• 6 tbsp Avocado Oil (for sautéing and roasting)
• 1 tsp Garlic Salt
• 1 tsp Black Pepper (ground)
• 1 cup Cheddar Cheese (shredded)
• 4 tbsp Cilantro (chopped; divided between dishes)
• 1 lb Shrimp (peeled and deveined)
• 2 cups Plum Tomatoes (halved)
• 1 cup Chicken Broth (low‑sodium)
• 1 bunch Asparagus (cut into 1‑inch pieces)
• 1 tsp Herbs de Provence
• 1 tsp Chili Flakes
• 8 oz Angel Hair Pasta (dry)
• 1 tbsp Sriracha
• 2 pieces Wild‑Caught Salmon Fillets (about 6 oz each)
• 1 whole Lemon (sliced)
• 1 tsp Lemon Pepper Seasoning
• 1 tsp Cajun Seasoning
• 2 tsp Paprika
• 2 tbsp Butter (softened)
• 1 head Broccoli Florets (cut into florets)
• 2 large Sweet Potatoes (cut into fries)
• 1 tsp Onion Garlic Salt
• 0.5 tsp Black Pepper

Instructions

1. Chop Vegetables for Egg Muffins

   Dice the onion, mince the garlic, slice the white mushrooms, and roughly chop the spinach.

   Time: PT5M

2. Sauté Mushroom‑Onion‑Garlic Mix

   Heat 2 tbsp avocado oil in a frying pan over medium heat. Add mushrooms, onion, and garlic; sauté until softened and lightly browned, about 5 minutes.

   Time: PT5M

3. Wilt the Spinach

   Add the chopped spinach to the pan, cover, and let steam for 5 minutes until wilted. Remove the lid and stir.

   Time: PT5M

4. Whisk Egg Mixture

   In a mixing bowl, whisk together 10 whole eggs, the entire quart of egg whites, a pinch of salt, and a pinch of black pepper until fully combined.

   Time: PT5M

5. Assemble Egg Muffins

   Place silicone muffin liners in a 12‑cup muffin tin. Spoon about 2 tbsp of the sautéed vegetable mixture into each liner, then fill each cup with the egg mixture, leaving a small gap at the top.

   Time: PT5M

6. Bake Egg Muffins

   Bake in a pre‑heated 400°F oven for 20 minutes, or until the tops are set and lightly golden.

   Time: PT20M

   Temperature: 400°F

7. Add Cheese

   Immediately after removing from the oven, sprinkle shredded cheddar cheese over each muffin and let it melt for 2 minutes.

   Time: PT2M

8. Prepare Shrimp

   Pat the shrimp dry with paper towels and set aside.

   Time: PT2M

9. Cook Shrimp

   Heat 2 tbsp avocado oil in a pan over medium‑high heat. Add shrimp and cook 3‑4 minutes per side until pink and opaque.

   Time: PT5M

10. Set Shrimp Aside

    Transfer cooked shrimp to a plate and set aside while you build the sauce.

    Time: PT1M

11. Sauté Garlic for Sauce

    In the same pan, add a little more avocado oil if needed and sauté the remaining minced garlic for 1 minute until fragrant.

    Time: PT1M

12. Add Plum Tomatoes

    Add the halved plum tomatoes and cook, stirring occasionally, until they soften and start to break down, about 5 minutes.

    Time: PT5M

13. Deglaze with Chicken Broth

    Pour in 1 cup chicken broth, stir, and bring to a gentle simmer for 3 minutes.

    Time: PT3M

14. Add Asparagus and Herbs

    Add the asparagus pieces, 1 tsp herbs de Provence, and ½ tsp chili flakes. Cover and simmer for 10 minutes until asparagus is tender.

    Time: PT10M

15. Cook Angel Hair Pasta

    Bring a large pot of salted water to a boil (212°F) and cook the angel hair pasta according to package directions, about 8 minutes. Drain and set aside.

    Time: PT8M

    Temperature: 212°F

16. Combine Pasta, Shrimp, and Sauce

    Return the drained pasta to the pan with the tomato‑asparagus sauce, add the cooked shrimp, toss to combine, and finish with chopped cilantro and a drizzle of sriracha if desired.

    Time: PT5M

17. Preheat Oven for Dinner

    Preheat the oven to 350°F.

    Time: PT10M

    Temperature: 350°F

18. Prepare Salmon on Lemon Bed

    Line a baking sheet with lemon slices, place the two salmon fillets on top of the slices.

    Time: PT5M

19. Season Salmon

    Season one fillet with lemon pepper, the other with Cajun seasoning. Sprinkle 1 tsp paprika over both and dot each with 1 tbsp butter.

    Time: PT5M

20. Roast and Broil Salmon

    Roast the salmon in the 350°F oven for 20 minutes, then switch to broil for an additional 5 minutes to develop a golden crust.

    Time: PT25M

    Temperature: 350°F

21. Prepare Broccoli for Roasting

    Toss broccoli florets with 1 tbsp olive oil, a pinch of salt, and any herb seasoning you like.

    Time: PT5M

22. Roast Broccoli

    Place broccoli on a sheet pan and roast at 350°F for 15 minutes, stirring once halfway.

    Time: PT15M

    Temperature: 350°F

23. Prepare Sweet Potato Fries

    Cut sweet potatoes into fry‑shaped sticks, toss with 1 tbsp avocado oil, 1 tsp onion garlic salt, ½ tsp paprika, and a pinch of black pepper.

    Time: PT5M

24. Roast Sweet Potato Fries

    Spread fries on a baking sheet in a single layer and roast at 350°F for 30 minutes, flipping halfway, until crispy and golden.

    Time: PT30M

    Temperature: 350°F

25. Portion and Store Meals

    Allow all components to cool slightly, then divide egg muffins, shrimp pasta, salmon, broccoli, and sweet‑potato fries into airtight containers for the week.

    Time: PT5M

Nutrition Facts

Calories

1800

Protein

120 g

Carbohydrates

150 g

Fat

70 g

Fiber

20 g