WLC Week 2 – Shop, Prep, and Eat!

A note on food quantities: On average, I probably eat 4-6 oz. of animal protein at lunch and dinner, while Michael eats closer to 6-8. Breakfast tends to be a little lighter on the meat with more eggs (about 2 for me, 3 for him). More importantly, Michael has goals that he meets by supplementing substantially with milk (on the magnitude of 40-60 oz. or more per day) and has scaled that for the WLC. Having done past challenges, we know that dairy has no negative effects for him, and, in the absence of “the udder,” he drops weight and leans out more than is desirable for his athletic goals.

Why do you care? These recipes represent the weighted average of our consumption, and hide a lot of extra calories that Michael is getting, so you may need to adjust accordingly. For example, if you are a guy who is highly active and NOT supplementing with hundreds of calories of whole milk per day, halving the portions would probably be inadequate for you.

On to the eats!

This week, we are making some adorable prosciutto wrapped mini frittata muffins from Nom Nom Paleo for breakfast. Because these are a little labor intensive, the rest of the recipes are as straightforward as possible (with a few ways to make them even easier if desired). (It should be noted that cleaning muffin pans are next to putting duvet covers on comforters on my list of “household tasks I find inexplicably irritating,” and you may not have this aversion.)

WLC Week 2 Photos

Clockwise, from top left, recipes (and photos) are:

  1. Prosciutto Wrapped Mini Frittata Muffins from Nom Nom Paleo
  2. Green Curry Chicken from Darlene Schmidt
  3. Crispy Roast Chicken with Turnips and Artichokes from Stuff I Make My Husband
  4. Pizza Stuffed Sweet Potatoes from Health-Bent
  5. (not pictured) Simple Beef Chili with Kidney Beans from America’s Test Kitchen (reader recommended!) – omit kidney beans (and add a pound of stew meat or cubed steak in their stead, perhaps) if you are doing strict paleo

Side Dish Suggestions

While you can eat the green curry chicken on its own, you could also try cauliflower rice with it. (Confession: Cauli rice seems really labor intensive and dish dirtying for something that seems like it has a high potential to be “meh.” I normally just take frozen cauliflower, microwave it, and then smash it around to have something bland and slightly chewy to soak up the sauce.)

The remainder of the dishes are stand alone meals with no additions, but you might find that you stay satiated longer with a piece of fruit as an accompaniment to your morning frittatas.

Time/Labor Hacks

  • Sub store bought curry paste for fresh madeThe green curry recipe involves making your own curry paste (mainly by throwing the ingredients into a blender). It yields one of the best green curries I’ve ever eaten, but, if the ingredients are hard for you to find, or you would just rather skip that step, substitute a few tablespoons of Thai Kitchen Curry Paste (either red or green) instead. It’s easy to find at Kroger, Whole Foods, or other grocery stores.
  • Slow cook the chili (untested). While it might not be exactly the same in terms of depth of flavor, if you wanted to try dumping all of the chili ingredients into the crockpot and cooking it on low for 8-10 hours, you could do it. I won’t judge.
  • Have extra chili? Toss some in the freezer for later in the challenge!

Grocery List

Remember to add anything else you might want to the WLC 2013 Week 2 Grocery List!

Prep Day

Print out your recipes and:

  1. Preheat your oven to 375. Start your sweet potatoes baking.
  2. Meanwhile, prep all of your veggies and partition into bowls and ramekins for each recipe. Tip: Use the containers you are going to store the cooked food in to hold your prepped veggies. Minimal clean up!
  3. Start your chili.
  4. Brown the ground pork in a pan and season with Italian seasonings, fennel, hot pepper flakes, salt, and pepper to create DIY Italian sausage for your stuffed sweet potato pizzas. While that is cooking, mix together the tomato sauce ingredients and place in the refrigerator for later assembly. Remove the pork once it is cooked through (keep that tasty fat in there!) and use the same pan to cook your mushrooms and onions. When they are done cooking, set them aside, and wipe out the pan. Assemble the pizzas when you want to eat them for easy baking or microwaving. Now you’ll use your pan to…
  5. Make the prosciutto wrapped mini muffins. Set aside the unused portion of your can of coconut milk for the green chicken curry.
  6. While the muffins are baking, make your green curry chicken.
  7. You could make the crispy roast chicken with artichokes tonight, too, or put its pre-prepped ingredients in the refrigerator and make it in a day or two (pre-cut turnips shouldn’t brown).
  8. Clean kitchen while food cools.
  9. Pack food in containers and pre-prep breakfasts and lunches for easy grabbing.
  10. Sit down and enjoy some food.

Here are the Week 2 Prep Day Instructions if you want them printed out.

Hope you enjoy!


3 thoughts on “WLC Week 2 – Shop, Prep, and Eat!

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