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Blog

The Meal Prep on Fleek blog has important topics that will help you achieve your health related goals, such as; weight loss, self confidence, increased energy, better sleep, and nutrition.

You can even get free access to our most-popular eBook, Meal Prep Mastery.

How to Cook White Rice - 4 Ways

August 26, 2022 by Nick Quintero Leave a Comment

How to make rice perfectly, every time

You will probably agree with us that rice is a tasty addition or complement to some of your favorite meal prep meals. But rice is also easy to mess up if you don’t do it right. We're sure you, like us, have cooked rice that ended up on the spectrum of soggy to hard instead of the light, fluffy kind that grandma makes. What IS that secret to cooking perfect rice? Maybe you have been stuck cooking it one way, not realizing that there are some other methods that might work better for your lifestyle.

Let's look at some standards that are the same for all methods of rice cooking:

First, let me tell you about an ancient Asian cooking tip that will allow you to cook any type of short grain or jasmine (aromatic) rice without a measuring cup. It comes out perfect every time. The secret is to put in the amount of rice that you want (remembering that it will absorb the water and expand) and then add enough water to be able to use the “fingertip method”. It will cover the rice about an inch so that if you touch the tip of your finger to the top of the rice, the water should come up to your top knuckle. Caveat: long grain varieties and brown rice require 2:1 ratios water to rice and longer cooking time. Check your rice packaging for those specific instructions.

FCFT0T Bowl with cooked white Jasmine rice

The second universal rice cooking tip is to always rinse your rice before cooking. Why? Well, because rice, like beans, can be rather dusty and have extra starch clinging to them. Sometimes (rarely, but still…) they can even have tiny pebbles or other non-rice materials in them. Ew! Your first rinse will be rather cloudy. After the third rinse (it takes all of 30 seconds), you should be good to go. This process is worth it and will keep your rice turning out fluffy rather than sticky or gummy.

And if you're looking for white rice alternatives, check out some of these healthy white rice alternatives

How to Cook White Rice (4 Ways)

How to Cook Your Rice in the Rice Cooker

I have to admit this is my favorite method. Most rice cookers have one button-Cook. And when it flips off it goes to warm. It is literally that simple. Rice cookers range in price from about $30-$300. But once you put in the rice and water and rinse, rinse, rinse, and press the button, they cook a perfect pot of rice and click off to the warm setting when it is done. You have nothing to think about and it is done for you.

Ingredients:

  • Short or medium-grain rice
  • Water

Method:

1: Measure your rice accurately using the measuring cup that came with the rice cooker. Fill the rice above the brim, then level off the cup. Now pour the rice in the empty inner cooking pan.

2: Rinse rice under water until the water clears. Rub the grains of rice gently between the palms of your hands and drain.

3: Add water to the water level line that corresponds to the number of cups of rice you are cooking. If you are cooking 3 cups of rice, add water to water level 3 for “White Rice.” Be sure that all the grains of rice are submerged and the surface of the rice is flat and level to ensure even cooking.

4: Wipe off any excess water from the outside of the inner cooking pan and place it in the rice cooker. Select the “White Rice” menu setting and press START.

5: When cooking completes, allow the cooked rice to ‘rest’ for 15 minutes. If you have a Micom rice cooker, this is done automatically and you will not have to wait. Open the rice cooker and use the special nonstick rice spatula to fluff and serve your rice.

rice cooker

Click Here to Order

How to Cook Your Rice in an Instant Pot

Very similar to cooking in a rice cooker, the Instant Pot has a button specifically for rice. The difference, of course, is that the Instant Pot can do a whole lot more than just cook rice! It takes up about the same amount of counter space, so if you have the space and you want the versatility of making complete meals as well as cooking rice, maybe the Instant Pot is the right method for you.

Ingredients:

  • Short or Medium-grain White Rice
  • Water
  • 1 tsp. Cooking Oil
  • Salt

Method:

  1. Rinse rice under cold running water until the water runs clear.
  2. Add oil to the Instant Pot along with the rinsed rice (still damp), water and salt.
  3. Lock the lid and set the steam valve to its “sealing” position. Select the “RICE” button or follow the cooking chart below. Allow the pressure to release naturally for 10 minutes and then release any remaining pressure.
  4. Fluff rice with a fork and serve.
Instant pot rice cooker

Click Here to Order

How to Cook Your Rice in the Microwave

Did you know that there are specific microwave-safe rice pots for your microwave? It has two parts; a base and a vented top to let out the steam. This is a super simple method and it doesn’t require any babysitting. It generally does take a little less time than all the other methods, but it does take a little bit of adjusting as to what time to set it at. At first, it will likely require some experience for your particular microwave. But all the prep of the rice is the same.

Pro Tip: The secret to microwaving rice is to add the right amount of water.

Too much water = soggy rice. Too little water = dry rice. Just right water = just right rice.

Ingredients:

  •   Rice
  •   Water

Method:

  1. Scoop the rice into the microwave-safe container or pot. Fill the pot with water and swish the water and rice with your hands. Pour out the water, keeping the rice in the pot (just cup your hands around the rice to prevent it from pouring out). Repeat for 2-3 more times until the water is just barely cloudy.
  2.  Add enough water to cover the rice by about 1" - or place your finger straight down touching the top of the rice. The water should meet your first knuckle (ladies or men with small hands) and just under the first knuckle (men or ladies with big hands). For 1 ½ cups of rice, this is approximately 2 ¼ cups of water. Cover with lid.
  3.  Microwave on high for 9 minutes. Let rest covered (no peeking!) for 3 minutes before fluffing.

 How to Cook Your Rice on the Stovetop

If you are a complete traditionalist (and don’t mind a little more of a clean up process), then the stovetop method might be the way you want to go. No new equipment needs to be purchased. We all have everything we need in our kitchens already. This method is not as quick and easy and requires more monitoring. Once you have prepped the rice the way we discussed above, you will have to watch the pot until it boils. Once it boils for a few minutes, the heat needs to be lowered. Cover the pot and set a timer. You will probably have to experiment a few times to know what the perfect time is. But once you see that it looks like the water has been cooked into the rice, the heat needs to be turned off immediately. You want to do this because it is super easy to burn the bottom of the pot and overcook the rice. Keep the lid on the rice for a few minutes more to not dry out the top layer of rice. When you are ready to serve, take out a fork and fluff up the rice...and voila!

Rinse the white rice in the pan before cooking it

Ingredients:

  • 2 cups water
  • ½ teaspoon salt
  • 1 cup white rice

Method:

1. Bring the water to boil in a medium saucepan. Add the salt 

2. When the water has returned to a boil, stir in the rice. Let the water return to a light simmer. Stir again, cover the pot and turn the heat down to low. Keep the rice simmering slightly, and keep the pot covered. Start checking to see if the rice is tender and all of the liquid is absorbed at about 17 minutes. It may take up to 25, especially if you are making a larger quantity of rice.

3. When the rice is cooked, turn off the heat and let it sit for another couple of minutes to finish absorbing any liquid. Take off the lid, fluff the rice with a fork and let it sit for another 2 minutes or so, so that some of the excess moisture in the rice dries off.

One last word about cleanup.

A suggestion that can make cleanup a little easier is that some of these cooker pots (most have a non-stick coating) is to allow them to dry out and the rice will also dry out and you can basically wipe these pots clean, easily rinse them, and put them away for your next pot of perfection.

What has been your experience in cooking rice? Which method is your favorite?


HOW TO MAKE RICE PERFECTLY, EVERYTIME

29 Most Popular Lunch Meal Prep Ideas

August 30, 2022 by Nick Quintero Leave a Comment

Meal Prep Lunch Ideas

Lunches are, by far, the most meal prepped meal of the day.  These 29 lunch meal prep ideas are some of our favorite recipes AND most of them cost under $4 to make.  I like to call these, "recession proof recipes."  With just a little planning, intentional grocery shopping, and only an hour of time budgeted on your calendar, you can have tasty lunch meal prep recipes for the week.  Do any of these healthy lunch ideas check the box for you?

Because we get so many questions about meal prepping for lunch, we broke this article up into three sections:

  1. Cold (No-Heat) Lunch Meal Prep Ideas
  2. Hot Meal Prep Lunch Ideas (recipes you can reheat)
  3. Soups and Chili
29 Most Popular Lunch Meal Prep Ideas Pin
29 Healthy Lunch Ideas

I've sifted through 300+ meal prep lunch recipes on the blog to curate this list of the 29 most popular meal prep lunch ideas. These recipes will have you looking forward to your lunch...no more boring sandwiches! Spending 30 minutes-1 hour on the weekend prepping these recipes is going to make a huge difference through the week.


Meal Prep Hacks:

  1. Use pre-cut & washed veggies- carrot sticks, cabbage slaw, and pre-riced cauliflower are super convenient on meal prep day!
  2. Buy a pre-cooked rotisserie chicken- shred it and use in multiple meals
  3. Use pre-made dressings and dips- cuts down on prep time
  4. Just portion stuff out- when I'm really short on time I made bento-style boxes and add my favorite meats, cheese, veggies and dip
  5. Bix box stores often have sales and lower price by volume... buy in bulk and freeze when possible

Cold (No-Heat) Lunch Meal Prep Ideas

With healthy grains, vegetables and proteins, these cold meal prep ideas are perfect if you're in construction, transportation, aviation, etc.  Anywhere that doesn't have easy access to a microwave or countertop oven. Making them ahead will ensure that you get an extra serving of veggies in your day! From meal prep bowls to jar salads, these healthy lunch ideas are tasty and easy to prep.

Be sure to stay in touch on Instagram or YouTube for daily meal prep ideas

Korean Beef Bowl
  • Korean Beef Bowls
  • Asian Crunch Buddha Bowl
  • Ahi Tuna Poke bowl
  • Chipotle Grain Bowl
Chipotle Brown Rice Grain Bowl
  • Mediterranean Pasta Bake
  • Moroccan Grain Bowl
  • Fall Harvest Power Salad
  • Spring rolls
  • Roasted Eggplant Salad
  • Chicken Penne with Asparagus
  • Chicken and Avocado Summer Rolls
  • Chicken Caesar Salad Wraps
Chicken Caesar Wrap Bento Boxes

Which of these recipes are your favorite so far?  Leave a comment below and let us know

Hot Meal Prep Lunch Ideas (recipes you can reheat)

Kung Pao Chicken

Kung Pao Chicken

Kung Pao Chicken

No need to order takeout with this easy Kung Pao Chicken that delivers Asian flavor with nutty-spicy flavors in a low-glycemic sauce. Served over fiber-rich brown rice this recipe is perfect for lunch or dinner on the go and reheats in a pinch!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 18 minutes minutes
Total Time: 28 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Asian
Keyword: Chicken, dinner, gluten free, lunch
Servings: 4 meals
Calories: 473kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 ½ lbs. boneless skinless chicken breast cut into 1 inch pieces
  • 2 small bell peppers diced
  • 5-6 dried red chiles
  • ⅓ cup chopped green onion + extra for topping
  • 2 tablespoon chopped roasted peanuts
  • 1 ½ cups uncooked instant brown rice

For Sauce

  • ¼ cup low sodium soy sauce
  • 2 tablespoon rice vinegar
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon Now Real Food® Organic 1:1 Monk Fruit Sweetener
  • 1 teaspoon corn starch
Get Recipe Ingredients

Instructions

  • Cook rice according to package directions. Divide the cooked rice between small compartments of 4 teal meal prep containers.
  • Heat olive oil in a large pan over medium-high heat for 1 minute. Add chicken and cook for 8 minutes, turning halfway through cooking.
  • Drain liquid from the pan and return to the stove over medium heat. Add bell pepper, chilies, and green onion. Cook for 5 minutes, stirring occasionally.
  • Whisk together ingredients for the sauce in a small bowl until cornstarch is dissolved. Pour sauce over chicken and vegetables. Reduce heat to medium-low. Simmer for 3-4 minutes, until sauce is thickened.
  • Divide brown rice between small compartments of 4 MPOF teal containers. Divide kung pao chicken between large compartments.

Video

Nutrition

Calories: 473kcal | Carbohydrates: 39g | Protein: 59g | Fat: 16g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Spicy Meatballs with Sweet-Mashed Potatoes

Lamb Meatballs with Zoodles

Pork Fried Rice

Low Carb Pork Fried Rice Meal Prep

Middle Eastern Chicken Kabobs (Shish Tawook)

Dirty Rice with Shrimp

Pizza Chicken Meal Prep Recipe

Sheet Pan Italian Sausage and Peppers

Whole30 Baked Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

Low Carb Philly Cheesesteak Meal Prep

Carrot Meatballs With Mint Cauliflower Rice

Soups and Chili

Healthy lunch ideas come in all shapes and sizes!  Check out these easy soup and chili lunch ideas

White Chicken Chili
  • Instant Pot Steakhouse Chili
  • White Chicken Chili
  • Spicy Italian Sausage and Tortellini Soup
  • Instant Pot Minestrone Soup
  • Slow Cooker Lentil Soup
  • Golden Lentil Soup
vegan lentil soup 2

21 Soup and Stew Meal Prep Recipes for Fall and Winter

October 3, 2022 by Nick Quintero Leave a Comment

Soup and Stew Meal Prep Recipes - Meal Prep on Fleek

There is something so perfect about a warm bowl of soup or stew in the late months of the year. Even in California, as the days start to wane and the breeze cools, we’re dreaming of hearty bowls of goodness throughout the day. And did you know that you can meal prep soup? As long as you have containers that are reliable enough for transporting liquids, these soul-warming favorites can be taken off the special occasion shelf and added to your regular meal prep rotation. We ladled our way through the internet to find 15 fall and winter soup and stew meal prep recipes, and we hope you love them as much as we do!

These days, soups and stews are no longer just depressingly watery Cream of Mushroom or what-is-that-floating-chunk Minestrone. We wanted to make sure to bring you a few classics, of course, but mostly elevated soup and stew recipes. Not because there’s anything wrong with Cream of Broccoli or Chicken Noodle, but because we know you want more than that. You’re here to get hours back in your days with meal prepping, but we know you want it to be delicious and interesting, too. We tried to offer a range of prep methods (from slow cooker to spiralized) and to make sure there’s an option for any diet, so there’s something for everyone in this list!

We know you’re already excited and ready to start enjoying these soups, but one more thing! Soups stand up very well to freezing, so consider making these in large batches and saving extra servings for later— up to three months! A freezer full of 15 different kinds of soup, all ready whenever you are throughout the winter? Yes, please! So say goodbye to the mid-week lunch and dinner blues. And speaking of lunch, in case you also work in an office that sometimes feels closer to the Arctic tundra than a downtown loft— these 15 fall and winter soup and stew meal prep recipes are here to help there, too 

 Enjoy!

21 Fall and Winter Soup and Stew Meal Prep Recipes

Tuscan Style Chicken Soup

Smart points:

Green:8  Blue: 1  Purple: 2

Tuscan Style Chicken Soup
2. Moroccan Turmeric Chicken Stew
Smart Points:
Green:1  Blue: 0  Purple: 0
Moroccan Turmeric Chicken Stew
3. Low Carb Bacon Cauliflower Soup
Smart Points:
Green:4  Blue: 4  Purple: 4
Keto Bacon Cauliflower Soup

Freezer Friendly Golden Lentil Soup

Smart Points:
Green:11  Blue: 9  Purple: 9
vegan lentil soup meal prep
5. Italian Orzo Spinach Soup
Smart Points:
Green:8  Blue: 8  Purple: 2
Italian Orzo Spinach Soup
Related Article: 20+ Meal Prep Instant Pot Recipes
top instant pot recipes
6. 30-Minute Roasted Garlic Cauliflower Chowder
Smart Points:
Green:10  Blue: 10  Purple: 8
30-Minute Roasted Garlic Cauliflower Chowder
7. One Pot Vegan Minestrone
Smart Points:
Green:8  Blue: 8  Purple: 3
minestrone soup in a red cup
8. Healing Roasted Tomato and Red Pepper Soup
Healing Roasted Tomato and Red Pepper Soup
9. Pea and Broccoli Miso Soup
Smart Points:
Green:4  Blue: 4  Purple: 4
Pea and Broccoli Miso Soup
10. Slow Cooker Healthy Chicken Pot Pie Stew
Smart Points:
Green:10  Blue: 1  Purple: 1
Slow Cooker Healthy Chicken Pot Pie Stew
11. Chicken Zoodle Soup
Smart Points:
Green:3  Blue: 1  Purple: 1
Chicken Zoodle Soup Meal Prep
12. Vegan Spiralized Thai Lemongrass Coconut Curry Soup
Smart Points:
Green:15  Blue: 15  Purple: 13
Vegan Spiralized Thai Lemongrass Coconut Curry Soup
13. Creamy Chicken and Corn Chowder
Smart Points:
Green:13  Blue: 11  Purple: 9
Creamy Chicken and Corn Chowder
14. Roasted Pumpkin Cream Soup with Crispy Chickpeas
Smart Points:
Green:3  Blue: 3  Purple: 3
Roasted Pumpkin Cream Soup with Crispy Chickpeas
15. 30 Minute Turkey Meatball and Kale Soup
Smart Points:
Green:10  Blue: 10  Purple: 10
30 Minute Turkey Meatball and Kale Soup

16. Ropa Vieja - Cuban Beef Stew

Smart Points:
Green:6  Blue: 6  Purple: 6
ropa vieja - cuban beef stew meal prep

Instant Pot Vegan Minestrone

Smart Points:
Green:8  Blue: 3  Purple: 8
One Pot Vegan Minestrone
18. Red Lentil Soup 
Smart Points:
Green:5  Blue: 1  Purple: 1
Red Lentil Soup meal prep
19. Easy Weeknight Winter Stew
Smart Points:
Green:8  Blue: 8  Purple: 7
Easy Weeknight Winter Stew

Gumbo Meal Prep

Smart Points:
Green:8  Blue: 8  Purple: 8
Crockpot-Gumbo-Meal-Prep
21 Soup and Stew Meal Prep Recipes

Low Carb Meal Prep Recipes For Beginners

October 19, 2022 by Nick Quintero Leave a Comment

low carb recipes

The awesome thing about a low carb diet is the number of different diets which reflect what it’s all about.  The Mediterranean, Keto, Whole30, Zero-carb, Paleo and Atkins diet are all variations of the low carb diet. That’s because the low carb diet is a diet where the number of carbohydrates consumed, especially unhealthy ones, has been restricted. However, it is rich in protein, healthy fats, and vegetables. Carbs can still be consumed but in much smaller portions. Bet you’re wondering what awesome low carb meal prep recipes we have in store for you!

Low Carb Pork Fried Rice Meal Prep

What Is A Healthy Low Carb Diet?

With such a wide scope, there should be no problem eating healthy on a low carb diet. The low carb diet is geared towards helping to eliminate chronic health diseases such as obesity, hypertension, and other heart-related illnesses. A low carb diet assists in keeping the body healthy as it helps:

  • In weight loss.
  • Stabilize blood sugar levels
  • Resolve acne issues
  • Improve mental clarity
  • Curtail sugar cravings
  • Reduce IBS and other gut irritations such as gas, diarrhea, bloating, acid reflux and indigestion.

Additionally, meal prep ideas for low carb diet recipes offers a vast array of meal options. If you wish to get rid of the chronic illnesses which restrict the enjoyment life has to offer, low carb meal recipes can surely help. These low carb meal recipes will surely have you excited to consider the possibilities of a low carb diet.

How To Begin A Low Carb Diet?

As with anything, the best way to begin is to take that first step and - start! Breakfast provides an excellent opportunity to eat low carb. Have some eggs, a vegetable wrap, a cup of coffee or a fruit smoothie without the extra sugar. There’s no pressure.

With all the highly sweetened processed foods out there, it seems almost impossible to escape those unhealthy carbs which contribute to chronic illnesses. Yet it is possible! Gradually reduce your intake of the carbs you usually consume until you control when, why and how much carbs are eaten. Low carb meals aren’t boring! Luckily, meal prep on fleek has meal prep ideas for low carb diet beginners. Browse through our low carb meal prep recipes to find low carb meal ideas. You will happily enjoy and continue to enjoy our low carb recipes as you eat your way to good health.

Top 10 Low Carb Foods

Here is a short list of low carb foods which can make your low carb meal prep recipes a delightfully healthy feast.

  • Vegetables: Avocados, cucumber
  • Fruits: Raspberries, Strawberries
  • Fats & Sauces: Coconut oil, Olive oil
  • Snacks: Cheese, Nuts
  • Drinks: Wine, unsweetened coffee

Meal Prep Ideas For Low Carb Diet Recipes

Bet you’re wondering what delicious, tasty treats we have lined up for you to experiment with. Well here goes. We’ve selected five of our favorite breakfast, lunch, dinner and dessert low carb meal prep recipes for you. Enjoy!

5 Low Carb Meal Prep Recipes - Breakfast Ideas

  • Collard Wrap Breakfast Burritos
  • Nutty Keto Pancakes Meal Prep
  • Keto Cajun Sausage Breakfast Scramble
  • Cheesy Mexican Cauliflower Fritter Meal Prep
  • Sausage Lover’s Hashbrown Casserole

Sausage Lover Meal Prep Casserole

5 Low Carb Meal Prep Recipes - Lunch Ideas

  • Give This Low Carb Cajun Steak Meal Prep A Try!
  • Low Carb Meal Prep: Shrimp, Veggies, & Cauliflower Rice
  • 3 Ingredient Meal Prep
  • Meatloaf & Mashed Potato Meal Prep
  • Chicken Salad & Rainbow Carrot Meal Prep

Chicken Salad Meal Prep low carb

5 Low Carb Meal Prep Recipes - Dinner Ideas

  • Low Carb Lasagna Meal Prep
  • Gumbo Meal Prep
  • Pulled Pork Sliders With Sweet Potato Buns
  • Eggplant Meatballs and Zoodle Meal Prep
  • Low Carb Philly Cheesesteak Meal Prep
Low Carb Philly Cheesesteak Meal Prep

5 Low Carb Meal Prep Recipes - Dessert Ideas

  • Chocolate Almond Butter Bark
  • Low Sugar Chocolate Peanut Butter Cups
  • Cinnamon Roll Coffee Cake Meal Prep
  • Berry Almond Chia Pudding Meal Prep
  • Keto Fresh Raspberry Cheesecake
Keto Fresh Raspberry Cheesecake
low carb meal prep recipes

How to Train Yourself to Wake Up Early

October 22, 2022 by Meal Prep Mondays Leave a Comment

How to Train Yourself to Wake Up Early 777x431

In my personal opinion, morning is the most beautiful part of the day and I absolutely hate to miss it under any circumstance. There’s simply something about watching the sun rise, listening to the song of the birds and just enjoying the silence before the rest of the world wakes up that just really appeals to me, and it’s when I’m at my best and when I’m most productive.

sunrise
Photo: CC BY-SA 2.0

I wasn’t always a morning person, though; during my teenage years getting up before 1 PM was a miracle, but one day I just got sick of it and decided it was time for a change. Today, I want to share some of the most valuable lessons that I had learned when I was training myself to wake up early, so without further ado here they are:

No Caffeine Before Bed

When I was younger, coffee used to be the first thing I drank every morning and the last thing I would drink at night, which would obviously severely contribute to my unbalanced sleep cycle. As soon as I stopped consuming caffeine in the evening though, the situation improved drastically.
You can still have your morning coffee, and it can even be pretty beneficial to maintaining a healthy sleep cycle, but you really shouldn’t make yourself another cup after, say, 6 PM. During these hours your body goes through a pretty complex process and starts synthesizing and releasing the sleep hormone melatonin, preparing itself for nightly rest. Drinking coffee or any other source of caffeine interrupts this process, and makes it much harder for you to fall asleep when you should.
Having dinner right before bedtime can have a similar effect, so that’s also something that you should try to avoid and have your last meal 3 to 4 hours before you plan to go to bed.

How to Sleep Better 777x431
Tips to Help You Sleep Better

Get a Consistent Routine

The best way to train your body to wake up early is to wake up and go to bed at the exact same time every day. It might be difficult to get used to at first, but once you do you’ll find that it’s pretty easy to maintain.
I learned this the hard way when I got my first dog that demanded I walk her at 8 AM every morning. Needless to say it was one of the best things that had ever happened to me, because it gave me a reason to hold on to a consistent routine that forced me to get used to getting up early.

If this is a challenge, you can find some great Time Management Tips here

Which brings me to my next point:

Plan Morning Activities

If you don’t have a reason to wake up in the morning, don’t expect that you’re going to. Most people unfortunately don’t plan any of their activities before noon so you might have to improvise, but even an early lunch can give you the drive to wake up and get ready for the day.
These days, my mornings are packed full of activities. I take my kids to school, do yoga, spend some time reading a book and anything else I can cram in there. And I still have a few moments to watch the sun rise when I get up at 6 AM, which is always a plus.

Note to mention... Breakfast, the best meal of the day in my opinion! You should really give these Morning Glory Muffins a try. they weren't named "Morning Glory" for no reason!

MORNING GLORY MUFFINS 777x431

Turn Off Your Devices

Glaring at a screen for too long can be detrimental to the quality of your sleep. This is because screen glare inhibits the secretion of melatonin and make your body think that it isn’t tired at all, until it can’t take anymore at about 4 AM and collapses.
The problem is that, when you do go to sleep at this hour, you aren’t getting nearly the right quality of sleep, precisely because you’re so tired. That means you’ll need more time to rest, and you won’t even be as rested as you could if you had gone to sleep earlier and not stared at a screen until the wee hours of the morning.


As you can see, it’s really not that difficult to teach yourself to be an early bird, as long as you have the right plan and a little bit of discipline. It’s all about getting in the right mindset and getting your body used to it, so if you can do that you’re already halfway there. I sincerely hope that these tips have helped you and that you will soon be able to enjoy morning as much as I do. Stay healthy!

35 Easy Low Carb Recipe Meal Prep Ideas

November 8, 2022 by Nick Quintero Leave a Comment

35 Easy Low Carb Recipe Meal Prep Ideas

If you're being mindful of your carb intake for health or macro reasons, or are just trying to balance out heavier carb days from time to time, then these 35 Easy Low Carb Recipe Meal Prep Ideas are the perfect place to start. 

For those less familiar with what a low carb diet is, let's take a little bit deeper look. According to the Mayo Clinic, A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables, and fruit — and emphasizes foods high in protein and fat.  Here is a related article: Healthy Alternatives to White Rice

Common natural sources of carbohydrates include:

  • Starchy vegetables (potatoes, squash, etc)
  • Starchy fruits (bananas, plantains, etc)
  • Grains (rice, oats, pasta)
  • Legumes (beans, peas, lentils)

There are also added sources such as sugar, flour, etc. that are found in processed items like cakes, cookies, cereals, bread, etc.

Most people use a low carb diet with the intent for weight loss or to change eating habits, but it can also be helpful with certain medical conditions such as diabetes or heart disease. 

So, whether you are following a low carb diet, trying to be a little more conscious of your eating habits, or just want some new tasty inspiration for your next meal prep, we have you covered with these 35 Easy Low Carb Recipe Meal Prep Ideas.

What's in store in this roundup up of 35 Easy Low Carb Recipe Meal Prep Ideas?

For breakfast, we have both sweet and savory low carb recipe options. From pancakes to breakfast salads, egg scrambles, muffins, and even a no oatmeal 'oats' recipe. This roundup has something for everyone to make sure the day starts out in their perfect way. 

Our main dishes, which work for both lunch and/or dinner include everything from salmon, to beef, to shrimp and chicken. There are remakes on some of your favorite takeout meals like sesame chicken and fried rice, pizza - gone keto, lasagna, and even Philly cheesesteak. 

What day would be complete without a little sweet snack or dessert? Life is all about balance, right? We think so at least! We have a recipe for the best chocolate peanut butter comes, a keto cheesecake for something a little more decadent and a few super easy fat bomb recipes that are perfect to just grab and eat. 

Jump to:

  • Breakfast
  • Lunch or Dinner
  • Dessert and Snacks

BREAKFAST

Cajun Sausage Breakfast Scramble

Keto Cajun Sausage Breakfast Scramble

Bacon & Strawberry Breakfast Salad 

Whole30 Bacon & Strawberry Breakfast Salad

Low Carb Sundried Tomato Egg Cups

Low Carb Sun Dried Tomato Egg Cups Recipe

Cinnamon Roll Muffins

Keto Cinnamon Roll Muffins

Nutty Keto Pancakes

Nutty Keto Pancake Meal Prep

Proscuitto & Arugula Egg Cups

Keto Prosciutto Egg Cups

Overnight "Oats"

Keto Overnight 'Oats'

Bacon Wrapped Asparagus Breakfast Bowls

Keto Bacon Wrapped Asparagus Breakfast Bowls

Lunch or Dinner

Low Carb Pork Fried Rice

Low Carb Pork Fried Rice Meal Prep

 Low Carb Lasagna 

Low Carb Lasagna Meal Prep

Low Carb Philly Cheesesteak

Low Carb Philly Cheesesteak Meal Prep

Cauliflower Rice Salmon Poke Bowls 

Cauliflower Rice Salmon Poke Bowl Meal Prep

Slow Cooker Pork Carnitas

Slow Cooker Keto Pork Carnitas Bowls 2

Beef Zucchini Enchiladas

Beef Zucchini Enchilada Meal Prep--6

Sausage Grill Packet Meal Prep

Keto Sausage Grill Packet Meal Prep

 

Mozzarella Stuffed Meatballs 

Keto Stuffed Meatball Meal Prep

Buffalo Chicken Stuffed Peppers

Salmon Cobb Salad 

Salmon Cobb Salad Meal Prep

Brazilian Skirt Steak 

Keto Brazilian Style Skirt Steak Meal Prep

Pulled Pork Lettuce Cups

Keto Pulled Pork Lettuce Wrap Meal Prep

Pesto Beef Kabobs

Keto Pesto Beef Kabob Meal Prep

Garlic Shrimp & Broccoli 

Whole30 Garlic Shrimp & Broccoli Meal Prep

Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep

Pesto Chicken Meal Prep 

Whole30 Pesto Chicken Meal Prep

Sesame Chicken & Broccoli Stirfry

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Cheesy Keto Chicken Meatballs

Cheesy Low Carb Chicken Meatballs

 10 Minute Chili

10 Minute Chili Meal Prep

Pizza Chicken Meal Prep

Pizza Chicken Meal Prep

Dessert/Snacks

Low Sugar Chocolate Peanut Butter Cups 

Low Sugar Chocolate Peanut Butter Cups

Fresh Raspberry Cheesecake

Keto Fresh Raspberry Cheesecake

Sugar Free Coconut Fat Bombs

Sugar Free Coconut Balls

AB&J Fat Bombs

Almond Joy Cookies 

Keto Almond Joy Cookies

Vanilla Chia Pudding

Keto Vanilla Chia Pudding

Cashew Cheesecake Bites

Keto Cashew Cheesecake Bites

35 Easy Low Carb Recipe Meal Prep Ideas
35 Easy Low Carb Recipe Meal Prep Ideas

 

Top 8 Sources of Plant-Based Protein

November 22, 2022 by Nick Quintero Leave a Comment

Plant Based Protein Sources

Probably the biggest concern about plant-based diets is that they don’t provide your body with enough protein. However, getting adequate amounts of protein doesn’t take too much effort, even if you’re a hard-core vegan.

When we hear the word “protein”, we immediately think of meat, fish, or dairy products. However, what we sometimes forget is that these are just forms of animal protein and there’s also a whole variety of protein sources that come from plants, and are VERY high in protein. We just have to look at the number of grams per weight of food to be pleasantly surprised. 

A good way to expand your culinary knowledge and to create new recipes 📝 for your daily meals 🍽 is to learn about new ingredients! Here are some good examples of plant-based protein sources that you can use: 

Here's a list of our top 8 plant-based foods high in protein:

1. Spirulina: 6g Protein / 10 grams

A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it's a plant-based protein powerhouse that finds it way into my Vitamix blends daily.

spirulina
Photo via: Lovetteco

2. Lentils: 17.9g Protein / Cup

Delicious, nutritious and super easy to prepare. Trader Joe's sells them pre-cooked and I'm not afraid to just eat them cold right out of the package for lunch or a snack on the run.

Steamed Lentils in Texas Caviar
Photo via: Melissa's Produce

3. Tempeh: 24g Protein / 4 Ounces

A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it's non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.

sliced tempeh
Photo via: Connoisseurusveg

4. Seitan: 24g Protein / 4 Ounces

An excellent substitute for beef, fish and soy products, one serving provides about 25% of your RDA of protein. But not for those with gluten sensitivities, as it is made from wheat gluten.

chickpea-seitan-2
Photo via: The Curious Chickpea

5. Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup

I love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of my diet.

Black Beans
Pinto Beans

6. Quinoa: 11g Protein / Cup

A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.

Bowl of Red Quinoa
Bowl of Regular Quinoa

7. Hemp Seeds: 16g Protein / 3 Tbsp

With a perfect ration of omega-6 and omega-3 EFA's, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.

hemp Seeds
Photo via: The Spokesman

8. Pumpkin Seeds / Pepitas ¼ cup = 11g Protein

Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

Pumpkin Seeds
Photo via: American Heart Association

Once you're all dialed in on your protein sources, making tasty meal prep combos can be a breeze. For our top plant-based meal prep recipes, Click HERE

 

 
 
 
 
 
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A post shared by Meal Prep Mondays - Nick (@mealprepmondays) on Jan 16, 2020 at 2:32pm PST

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