Easy Meal Prep: Lupus-Friendly Recipes

When fatigue hits or a flare leaves you with limited energy, cooking shouldn't add to your stress.

Here's your guide to effortless sheet pan meals that nourish your body while respecting your energy levels.

Why Sheet Pan Meals Work for Lupus Warriors:

• Minimal hands-on prep time - less time you have to stand in the kitchen!

• Less cleanup (just one pan!) - even less if you put aluminum foil on the bottom!

• Can be portioned and frozen for future meals!

• Easy to modify based on energy levels

• Perfect for batch cooking on a good day

Basic Formula for your Success:

1. Protein of choice - I love chicken thighs (they are hard to overcook!)

2. Frozen vegetables - broccoli, cauliflower, green beans, carrots, onions, and so many more!

3. Seasonings - Italian blend, taco seasoning - whatever you like!

4. Optional: pre-minced garlic or garlic powder

5. Olive oil or avocado oil

   
   

Three Easy Sheet Pan Combinations:

1. Mediterranean Style

• Frozen cauliflower and broccoli

• Turkey meatballs

• Italian seasoning blend

• Lemon pepper

• Drizzle of olive oil Time: 25-30 minutes at 400°F

2. Asian-Inspired

• Frozen stir-fry vegetable blend

• Salmon fillets

• Ginger powder

• Pre-minced garlic

• Tamari or coconut aminos Time: 20 minutes at 400°F

3. Mexican Comfort

• Sliced onions, peppers

• Chicken slices

• Cumin, salt, paprika, onion, oregano, cayenne

• Time: 20-25 minutes at 375°F

  
  

Pro Tips:

• Line pan with foil for easier cleanup

• Keep pre-mixed seasoning blends handy

• Cut proteins into similar sizes for even cooking

• Allow frozen vegetables to thaw slightly while oven preheats

• Make double portions for leftovers

  
  

Energy-Saving Hacks:

• Use pre-cut or frozen proteins

• Keep disposable pans for extremely low-energy days

• Prep multiple seasoning combinations in advance

• Store common measurements in easy-pour containers

• Use a timer with a loud alarm in case you need to rest

  
  

Remember: Nourishing your body shouldn't deplete your energy. These simple meals provide nutrition without exhaustion, allowing you to conserve energy for other important aspects of your day.

If you're ready to have more help in your diet and lifestyle changes, so you can have more energy, less pain and more fun living your life, contact me today.

Schedule a Call with Me