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Meal Prep Sunday! Plan for 8.17- Under 1 hour

Meals: Pan-fried, chickpea crusted tilapia with steamed butternut squash and peas | Pan-seared salmon with homemade pesto, sauteed black beans and steamed green beans


12oz tilapia (defrosted if frozen)

8oz salmon (defrosted if frozen)

3/4 cup chickpea breadcrumbs or breadcrumbs (I used Watusee Chickpea Bread crumbs)

1 egg

16oz diced butternut squash (I got the kind that's frozen and diced already from Whole Foods. This must be thawed or defrosted prior to cooking)

16oz peas (thawed if frozen)

1 can no salt added black beans (can use dry beans, rinsed and soaked overnight)

16oz green beans (chopped if fresh, thawed if frozen)

3 TB olive oil

1 bunch fresh basil

1/4 - 1/2 cup garlic infused olive oil (for pesto)

1/4 cup walnuts

1/4 cup nutritional yeast (optional for pesto- if consuming dairy, can use parmesan cheese instead)

Optional: use regular olive oil and 1-2 cloves garlic, minced if you can tolerate garlic for pesto

Salt and pepper to taste


Heat water in double boiler over medium to high heat.

Crack the egg into a small bowl and beat with a fork. Spread breadcrumbs onto a small plate next to the bowl. Dip tilapia fillets into the egg mixture to coat. Then roll fillet into the breadcrumbs, covering with an even layer. Set aside. Heat 2 TB olive oil in a skillet until warm. Place breaded tilapia fillets into the pan and cook on each side for approximately 4-5 minutes (depending on the heat of your stovetop), until lightly browned and cooked through. Once cooked, place aside. 

Place vegetables to be steamed- green beans, peas and butternut squash into the boiler and steam for approximately 8-10 minutes.

In a small saucepan, heat 1 TB olive oil. Add beans and preferred seasonings (salt, pepper, oregano, basil, etc). Stir gently every few minutes, cook until warm and soft.

Heat 1 TB olive oil in another skillet. Place salmon fillets skin-side down into the pan and sear for approximately 3 minutes. Turn to other side and sear for another 3 minutes or until fillets are lightly browned and cooked through. Remove from heat and set aside.

In a blender, add fresh basil, walnuts, nutritional yeast and garlic if using. Add ~ 1/4 of olive oil to mixture and blend. Slowly add remaining olive oil to mixture until smooth and blended well. 

Remove steamed veggies from heat and arrange on plates or tupperware for storage. Add salmon with pesto, tilapia and black beans. Enjoy!

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