# @seattlehanddoc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DcpD0rfvuMQ
- **Gondola URL:** https://gondola.cc/posts/69842740-seattlehanddoc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/15fe578026.jpg
- **Posted:** 2026-08-29T22:58:02.000+00:00
- **Account Owner:** Wayne & Nancy (@seattlehanddoc) — https://gondola.cc/seattlehanddoc

## Caption

4 people × lunch + dinner × 5 days = 40 meals

Our estimated grocery at Trader Joe’s was $150
 $3.75 per meal 

**Make 3 cups of rice for beef or chicken bowls with the extra protein

Seasoned Ground Beef

* 5 lbs ground beef, 2 onions, 12 garlic cloves
* 5 tbsp: chili powder, cumin
* 3½ tbsp: garlic powder, paprika
* 2½ tbsp: onion powder, oregano
* Salt + black pepper
* 10 tbsp tomato paste, 2½ cups beef broth
* ¾ cup each: red bell pepper, green bell pepper, corn
 
Cook onion + garlic in oil until softened. Add beef, cook until browned.
 
Stir in spices + tomato paste, cook 1–2 min. Add broth, simmer until thick.
 
Remove half (plain). Add peppers + corn to remaining beef, cook 2–3 min.
 
Crispy Cheesy Beef Pockets
 
* Beef with peppers + corn
* Flour tortillas, mozzarella
  Garlic Butter
* 6 tbsp butter (melted), 4 garlic cloves, 2 tsp parsley
 
Lightly dip tortillas in water, cut in half.
 
Layer cheese → beef → cheese, fold triangles.
 
Brush with garlic butter, place seam-side down.
Bake 400°F 15–20 min, broil 2–3 min until crispy.
 
Loaded Sweet Potatoes
 
* Reserved beef, 3 sweet potatoes
* Olive oil, salt
* Crushed chips, parsley, avocado
  Chipotle Sauce
* ⅓ cup yogurt, ¼ cup mayo
* ¼ tsp chipotle, 1 garlic clove, ½ tsp salt, 2–3 tbsp water
 
Halve potatoes, drizzle oil + salt, place face down on oiled pan.
 
Roast 425°F 35–45 min until tender + caramelized.
 
Mix sauce. Flip potatoes, spread sauce, top with beef, avocado, chips + parsley.
 
Lemon Chicken Skewers
* 5 lbs chicken, cubed
* ¾ cup: olive oil, white wine
* 3 tbsp lemon juice
* 1½ tsp: bouillon, salt
* ¾ tsp black pepper
  Breading
* 1⅔ cups: Parmesan, panko
* ¾ cup breadcrumbs
* 2½ tbsp garlic powder
* 1½ tbsp oregano
* 1 tbsp red pepper flakes
* 1½ tsp: salt, black pepper
 
Lemon Butter
* 12 tbsp butter (melted), 4½ tbsp lemon juice
 Marinate 1 hr. Toss chicken in breading, skewer.
 Grill med-high 4–5 min per side or bake until cooked through. Brush with lemon butter before serving over salad or rice!

#mealprep #mealprepideas #traderjoeshaul traderjoes #familyof4

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## Tags

familyof4, traderjoeshaul, mealprepideas, mealprep

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