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Calorie-Conscious Meals

Find out how to manage your calorie intake with our easy-to-follow meal guides. Explore delicious recipes, meal plans, and tips to help you stay on track with your health and fitness goals.

Low Carb Sun Dried Tomato Egg Cups

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Breakfast is the most important meal of the day. We’ve all heard that, right? But do you know why it’s true? Among better cognitive performance and an increased likelihood of meeting nutrition requirements for the day, research has found that eating breakfast is crucial in keeping your metabolism working optimally.

Though people who skip breakfast might eat fewer calories over time, studies show that they still typically have a higher BMI than those who take the time each morning to have a meal. Enter our GF breakfast recommendation Low Carb Sun Dried Tomato Egg Cups! 

Meal Prep Low Carb Sun Dried Tomato Egg Cups

Okay, surely we have your attention about why breakfast matters. But if you’re anything like us, the question of how breakfast actually happens is probably the real issue here, right?

We can barely be trusted to match our socks or not put our shirts on inside out in the morning, and now we have to cook?! Absolutely not. We needed some solid breakfast meal prep ideas, so we came up with these delicious Low Carb Egg Cups. Your mornings are about to level up.

Low Carb Sun Dried Tomato Egg Cups Meal Prep

Gluten-Fee Breakfast Egg Cups

Not only does the cauliflower base give these Low Carb Egg Cups their namesake, but it also adds some pretty eggscellent (too far?) nutritional benefits. 1 cup of cauliflower boasts 77% of your daily Vitamin C needs, 20% of your recommended Vitamin K, and 10% of your daily fiber- all before you’ve even left your house for the day!

And that’s just the cauliflower. Tomatoes are a fantastic source of lycopene and other antioxidants that support macular and cardiovascular health. And because we’ve used sundried tomatoes in this recipe, you’re getting a concentrated and extra-tasty serving of those benefits. You’re welcome.

We’re all about making sure our meal prep ideas have protein in mind, and these Low Carb Egg Cups are no eggsception ? With 13 grams per Egg Cup, this breakfast is a perfect way to get a little or a lot of protein for the same amount of prep!

Low Carb Sun Dried Tomato Egg Cups

Low Carb Sun-Dried Tomato Egg Cups Ingredients: 

  • 3 cups riced cauliflower
  • 3 large eggs
  • ½ cup sun-dried tomatoes
  • ¾ cup shredded cheese
Egg going into a bowl

Related: The Biggest Low-Carb Diet Mistakes You're Probably Making

Low Carb Sun Dried Tomato Egg Cups before

Helpful Guides

How To Make Low Carb Sun Dried Tomato Egg Cups

References: https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast
https://www.healthline.com/nutrition/benefits-of-cauliflower#section1
https://healthyeating.sfgate.com/health-benefits-eating-sun-dried-tomatoes-2314.html

Low Carb Sun Dried Tomato Egg Cups Recipe

Low Carb Sun Dried Tomato Egg Cups

Breakfast on the go never tasted so good with these Low Carb Sun Dried Tomato Egg Cups! These little bites are like portable quiche! Made with only 4 ingredients this simple meal prep recipe is one you will want to make week after week! Oh, and they are customizable so you will never get bored!
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast, Snack
Cuisine: American, Mediterranean
Keyword: Egg, Meal Prep
Servings: 4 breakfasts
Calories: 186kcal
Author: Nick Quintero

Ingredients

  • 3 cups riced cauliflower
  • 3 large eggs
  • ½ cup sun dried tomatoes chopped
  • ¾ cup shredded cheese
  • salt & pepper to taste

Instructions

  • Preheat oven to 350 degrees
  • Spray 12 muffin cups with nonstick spray (or coat with oil)
  • Mix together all ingredients
  • Evenly divide between 12 muffin cups
  • Bake for 20-25 minutes or until set

Notes

WW Smart Points= Green:5  Blue:3  Purple:3
Nutrition for 1 out of 4 servings:
13g Protein, 11g Carbs, 10g Fat
*Feel free to add in any kind of vegetables, seasonings, etc that you enjoy

Nutrition

Serving: 1cups | Calories: 186kcal | Carbohydrates: 11g | Protein: 13g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Low Carb Pork Fried Rice Meal Prep

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Low Carb Pork Fried Rice Meal Prep

Who loves a good Chinese buffet? We sure do! But sadly, the food at a traditional westernized Chinese buffet can wreak havoc on almost any diet plan.

One heavy meal can yield 1200 calories, 70g of unhealthy fats, 2,300mg of hypertension-inducing sodium, and to put the last nail in the coffin, 300mg of cholesterol. But what if you could skip out on all the unhealthy parts, but still get all the flavor of a meal straight from an all-you-can-eat Chinese buffet?

Well, we’re excited to tell you that now you can, with today’s meal prep recipe--A low-carb pork fried rice!

Low Carb Pork Fried Rice Meal Prep

But of course, now you may be wondering how it would be possible to to have a low-carb pork fried rice! Well, that’s actually quite simple—Cauliflower rice!

Like many low-carb, paleo, Whole30 and keto-compliant recipes with a rice base, this pork fried rice meal prep recipe makes use of the flavor and texture similarities rice has to cauliflower.

It may not look like much, but this vegetable actually boasts a truly impressive list of health benefits, all on its own! For example, a single cup contains almost 80% of recommended daily allowance of vitamin C, 20% of your RDA for vitamin K, 14% of your RDA of folate, and 3g (about 10% of your RDA) of fiber to keep you fuller for longer! 

Low Carb Pork Fried Rice Meal Prep

We really love this low-carb pork fried rice meal prep recipe because it gives you options if you follow the keto diet.

While pork is a great high-fat meat, chicken or beef can also be used for even higher fat content! The inclusion of toasted sesame oil also adds fat, while giving this Oriental-influenced dish a nutty, rich flavor profile.

We highly recommend using coconut aminos for flavor as well, for a healthier soy sauce alternative. In fact, beyond having far less sodium than regular soy sauce, coconut aminos  actually have a number of impressive health benefits! Not unlike eating other coconut-based products, coconut aminos are fantastic for increasing your HDL (or, “good” cholesterol) levels! 

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep Ingredients:

  • 2 tablespoons sesame oil
  • 2 eggs
  • 1 lb pork, sliced thinly
  • 2 cups snap peas, ends snapped
  • 1 cup carrots, diced
  • 1 medium head cauliflower, riced
  • ⅓ cup coconut aminos (or more, to taste
  • Sea salt, to taste
  • Sriracha chili sauce, to taste
  • ¼ cup cashews, toasted, optional
  • ¼ cup green onions, sliced, optional

One of the healthiest ingredients in this pork fried rice meal prep recipe is the snap peas! Snap peas have half the carbs of regular peas, and are totally rich in dietary fiber, weighing in at 3g per 1 cup serving. That’s quite a lot, considering your RDA for fiber is 9-15g (depending on age and body mass)!

Snap peas are also high in vitamin C, folate, iron, and potassium—All of which nutrients are vital to your body function!

Low Carb Pork Fried Rice Meal Prep

This low-carb pork fried rice meal prep recipe makes 4 servings and serves up very well in a standard 1 compartment meal prep container! If you’re new to meal prep and need info about your container options, check out our Ultimate Guide to Meal Prep Containers!

Not only will you find information about which types of containers will best suit your needs, but we have included real Amazon customer reviews to help you narrow down your choices.

For more pork-based recipes, check out our delicious Pork Burger Meal Prep (with fried egg!) or this Thai Sweet Chili Pork Tenderloin!

Low Carb Pork Fried Rice Meal Prep

Helpful Guides

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep

This fried rice recipe using low carb cauliflower, and gets tons of delicious flavor from toasted sesame oil. Pork is a great, high-fat meat, but chicken thighs or beef would work equally as well in this recipe, making it keto friendly. 
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Lunch, Main Dish
Cuisine: Thai
Keyword: Meal Prep, Pork
Servings: 4 meals
Calories: 347kcal
Author: Nick Quintero

Ingredients

  • 2 tbs sesame oil
  • 1 pound pork tenderloin or pork cut of choice
  • 2 large eggs
  • 2 cups snap peas
  • 1 cup Carrots diced
  • 1 medium head cauliflower riced
  • ⅓ cup Coconut Aminos
  • salt & pepper to taste
  • sriracha chili sauce to taste
  • ¼ cup cashews
  • ¼ cup green onion sliced

Instructions

  • Rice cauliflower by chopping the cauliflower into small chunks, and adding to a food processor bowl. Be sure not to overfill the food processor bowl. Only fill about ½ way full in order to get evenly chopped cauliflower. Set aside.
  • Add 1 tablespoon of sesame oil in a large skillet over high heat. Scramble eggs, and remove from pan when still slightly undercooked.
  • Add the other tablespoon of sesame oil to the pan, and add pork, snap peas, and carrots. Stir fry until pork is fully cooked, and season with sea salt and coconut aminos. Remove pork and vegetables from pan and set aside.
  • Add riced cauliflower, and stir fry on high heat for 3-5 minutes, until cauliflower is heated through. Be careful not to overcook, or the rice can become watery.
  • Once the cauliflower is cooked, add back in the eggs, pork, and vegetables. Stir together, and season with more sea salt, coconut aminos, and chili sauce, if desired.
  • Garnish with green onions and cashews.

Notes

Nutrition for 1 out of 4 servings (including optional toppings):
32g P | 21g C | 16g F | 6g Fiber | 347 Calories

Nutrition

Serving: 1meal | Calories: 347kcal | Carbohydrates: 21g | Protein: 32g | Fat: 16g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Salmon with Creamed Spinach Farro

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Salmon and creamed spinach farro is a twist on a comfort food dish! An awesome meal prep!

Creamed Spinach Salmon Farro

We're always looking for new and delicious ways to prep salmon. And this one is awesome because it comes together with lots of flavor and an ingredient you might not be familiar with: farro. It's a nutty and substantive Italian grain that you can use anywhere you'd use rice, including arborio rice for pasta. But instead of using heavy cream or even half and half to cook the grain in, we're using canned coconut milk, which lends a bit of a sweet and nutty flavor that complements the farro well. Try it! You may be surprised by it!

Salmon and Creamed Spinach Farro Ingredients

  • 1 to ½ pounds salmon fillets (4 fillets)
  • 4 tbsp olive oil, divided
  • Kosher salt, to taste
  • Black pepper, to taste
  • 1 medium red onion, sliced
  • 1 cup cherry tomatoes, halved
  • 1 tsp garlic powder
  • 1 cup chicken stock
  • 14 ounces canned coconut milk
  • 6 ounces baby spinach
  • 1 cup Italian pearled farro

How to Make Salmon with Creamed Spinach Farro

This recipe starts off by cooking the salmon in a hot skillet with olive oil. Cook it for a few minutes, and then remove it from the pan, and cover it. Add some more olive oil, and cook the red onion and tomatoes together; the tomatoes will likely start to collapse a bit and lose some of their juices, which is what you want. Add in the chicken stock and coconut milk, along with the farro. Bring it to a simmer, and then reduce the heat and let it simmer. Add the spinach at the last minute (otherwise, it'll overcook). Then, towards the end of the farro cooking, put the salmon in the skillet, nestled into the farro. Cook for a few more minutes and dinner is served!

How to Store and Serve Salmon with Creamed Spinach Farro

Once it's cooked, you can portion this into meal prep containers easily, covered, for up to 4 days in the fridge. We like to reheat dishes with fish and seafood in the oven instead of the microwave (it tends to be more forgiving that way). You can pop this into a casserole dish or other oven-safe vessel and cover with foil, and reheat at 350 for 15 minutes or so until heated through.

We love this just as it is, because it's pretty filling; the farro has more fiber than your typical rice so it's definitely filling. Think of it as similar to the difference between eating whole wheat pasta and regular pasta. But a green salad is never a bad idea.

Salmon with Creamed Spinach Farro

How to Customize Salmon with Creamed Spinach Farro

Tomatoes are kind of a non-negotiable for this dish, but if you don't have a red onion use a white or yellow one. You can also cook a few cloves of minced garlic in this dish, too, along with the onion and tomatoes, if desired.

Baby kale or arugula would complement these flavors too, if you don't have spinach. You could even go with Swiss chard, too.

Finally, if you don't want to use farro, you can use rice and cook it the same way, whether it's brown, white, or cauliflower rice. If you choose cauliflower rice, just know it will cook REALLY fast in comparison to regular rice. Quinoa would also work and it would make the meal gluten-free, just as the rice would. You can also cook the quinoa as you would the rice (and in fact, if you do so, you may never cook quinoa in water again!).

MORE EASY HEALTHY MEAL PREPS FOR DINNER!

Creamed Spinach Salmon Farro

Salmon with Creamed Spinach Farro

Creamed spinach gets a major upgrade with farro and salmon for an easy and healthy meal prep you'll love!
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: dinner, Main Course, Main Dish
Cuisine: American, Mediterranean
Keyword: Salmon
Servings: 4
Calories: 741kcal
Author: Nick Quintero

Ingredients

  • 1 pound salmon fillets (4 fillets)
  • 4 tablespoon olive oil divided
  • Kosher salt to taste
  • Black pepper to taste
  • 1 medium red onion sliced
  • 1 cup cherry tomatoes halved
  • 1 teaspoon garlic powder
  • 1 cup chicken stock
  • 14 ounces canned coconut milk
  • 6 ounces baby spinach
  • 1 cup Italian pearled farro

Instructions

  • Pat salmon dry and brush with 2 tablespoon olive oil on both sides along with salt and pepper.
  • Heat 1 tablespoon olive oil over medium-high heat until hot. Cook the salmon, skin side up, until golden and crisp, about 4-5 minutes. Set aside on a plate and cover.
  • Add remaining olive oil to skillet and sauté onions and tomatoes, about 2 minutes. Season with garlic powder.
  • Pour in chicken stock and heavy cream and bring to a simmer. Stir in spinach and farro. Mix well.
  • When liquid comes to a simmer, reduce the heat and cover. Cook for 15-20 minutes, until farro is tender.
  • Nestle in the salmon, skin-side down and continue to cook, covered for an additional 5 minutes.
  • Divide the farro, tomatoes, and spinach mixture into 4 meal prep containers. Place a salmon fillet on top.  

Video

Nutrition

Calories: 741kcal | Carbohydrates: 53g | Protein: 33g | Fat: 46g | Saturated Fat: 24g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Cholesterol: 64mg | Sodium: 195mg | Potassium: 1387mg | Fiber: 12g | Sugar: 7g | Vitamin A: 4228IU | Vitamin C: 25mg | Calcium: 99mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Salmon with Creamed Spinach and Farro easy dinner

Yes, You CAN Meal Prep Pancakes!

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Didn’t think you’d ever see pancakes represented in our meal prep recipes? Honestly there was a time when we didn’t think so either, but these Meal Prep Pancakes are a dream and we’re obsessed!

Yes, You CAN Meal Prep Pancakes!

Want pancakes today, and tomorrow, and maybe again on the weekend, and maybe also next Monday when you’ve got a case of the weekday blues? No problem at all. Make these Meal Prep Pancakes once and enjoy them for as long as they’ll last. And yes, they freeze well!

Every breakfast is an opportunity. An opportunity for jump-starting your metabolism, an opportunity for giving your body the fuel it needs to stay focused and get through the morning, an opportunity for a meal prep recipe, and an opportunity for pancakes.

Yes, You CAN Meal Prep Pancakes!

These Meal Prep Pancakes are loaded with fiber and healthy fats to keep you fuller and energized longer, and are both paleo and gluten free. And most importantly they’re just plain delicious!

Why Coconut Flour

We think coconut flour is one of the most exciting additions to the grain-free baking flour list! It adds a nice boost of protein to any baking base, and is suitable for any diet other than those with tree nut allergies.

Yes, You CAN Meal Prep Pancakes!

Coconut flour is typically denser than most baking flours, especially if you’re used to baking with traditional wheat and grain flours. Know that the absorbency of this product varies by brand, and a different texture does not necessarily mean a poor coconut flour.

Variations in texture might simply require a bit of recipe adaptation. We like using Bob’s Red Mill brand coconut flour, but if you use another brand and end up with a mixture that is too dry, know that you can always just add a bit more oil.

Meal Prep Pancake Options

One of our favorite things about these Meal Prep Pancakes is that they make a perfect base for anything you might want to add to your breakfast. We love ours with strawberries and a delicious protein boost of almond butter, but they also stand up well to a hearty pour of maple syrup. Yum!

Whatever your preferred toppings, we have no doubt this will end up being a new go-to in your breakfast meal prep recipes.

Yes, You CAN Meal Prep Pancakes!

Meal Prep Pancake Ingredients

Pancakes

  • 1 cup coconut flour
  • 8 large eggs
  • ¼ cup coconut oil, melted
  • Toppings, as desired
  • Almond Butter
  • Maple Syrup
  • Strawberries
Yes, You CAN Meal Prep Pancakes!

How to Freeze

Cool the Pancakes Completely: After cooking your pancakes, let them cool completely on a wire rack. This prevents moisture from being trapped inside when they are frozen, which can cause ice crystals and make the pancakes soggy when reheated.

Prepare for Freezing:

  • Single Layer: Lay the cooled pancakes in a single layer on a baking sheet or large plate. This step is crucial to prevent them from sticking together.
  • Flash Freeze: Place the baking sheet or plate with the pancakes in the freezer for about 30 minutes to an hour. Flash freezing the pancakes helps them hold their shape and makes it easier to store them.

How to Store

  • Stack and Separate: Once the pancakes are firm, you can stack them together. Place a small piece of parchment paper or wax paper between each pancake to prevent them from sticking together.
  • Transfer to a Bag: Place the stacked pancakes into a large, resealable freezer bag. Squeeze out as much air as possible before sealing to prevent freezer burn. You can also use a freezer-safe container if you prefer.

3 Ways to Reheat:

1. Reheating Pancakes in the Microwave

This is my preferred method for reheating pancakes. It’s quick, easy, and perfect for reheating a small number of pancakes. Here’s how you can do it:

  • Place 1 to 5 frozen pancakes on a microwave-safe plate.
  • Microwave about 20 seconds for 1 pancake, and about 60 seconds for 5 pancakes. The time will vary depending on the wattage of your microwave, so you might need to adjust slightly.
  • There’s no need to cover the plate with plastic wrap; the pancakes will turn out soft and fluffy without it.

Tip: Microwaving is the fastest way to get soft, fluffy pancakes. Just be careful not to overheat, as this can make the pancakes rubbery.

2. Reheating Pancakes in the Oven

If you’re reheating a larger number of pancakes, or you prefer a more even heat, the oven is a great choice. Here’s how to do it:

  • Preheat your oven to 350ºF.
  • You can either place the desired number of frozen pancakes into a foil packet or lay them in a flat layer on a sheet pan, then cover the pan tightly with foil.
  • Ensure the pancakes are completely encased in foil to prevent them from drying out.
  • Bake for about 10 minutes, or until the pancakes are warm and soft.

Tip: Using the oven is a great method when you’re reheating pancakes for a group. There’s no need to pre-brush the pancakes with butter; they will stay moist as long as they are covered.

3. Reheating Pancakes in the Toaster

While this isn’t the best method for reheating pancakes, it does work if you’re in a pinch or prefer a slightly crispier edge:

  • Place one pancake in each slot of your toaster.
  • Set the toaster to a low setting and toast until the pancakes are heated through. Keep an eye on them to prevent over-crisping.

Tip: The toaster is best for single servings and if you don’t mind a little crispness on the outside. Just be careful not to leave them in too long, as they can become overly crispy.

Yes, You CAN Meal Prep Pancakes!
Yes, You CAN Meal Prep Pancakes!

Yes, You CAN Meal Prep Pancakes!

Yes, You CAN Meal Prep Pancakes! Didn’t think you could meal prep pancakes? Well, we are here to show you that you can! This quick, paleo friendly meal is loaded with fiber and healthy fats to keep you going all morning long!
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 4 meal preps
Calories: 375kcal
Author: Nick Quintero

Ingredients

  • 1 cup coconut flour
  • 8 large eggs
  • ¼ cup Coconut Oil melted
  • 1 ½ cups almond milk *some readers have found that they needed to add up to 1.5 cups milk to get the best results. Please note that we have not tested this.

Toppings, optional

  • Almond Butter
  • strawberries
  • maple syrup

Instructions

  • Combine all pancake ingredients
  • In 2-3 tbs size servings, cook batter in an oiled skillet over medium heat
  • Repeat until all batter is gone
  • Evenly divide between containers with diced strawberries
  • Top with almond butter and maple syrup the morning you plan to enjoy!

Video

Notes

Nutrition For 1 out of 4 pancake containers (without optional toppings)
17g Carbs, 16g Protein, 27g Fat, 375 Calories
*Please note that the absorbancy of coconut flour can vary by brand. If your mixture is too dry you can add additional oil. Allow batter to sit for 3-4 minutes before cooking.
 
WW Smart Points= Green:15 Blue:11 Purple:11

Nutrition

Serving: 1meal | Calories: 375kcal | Carbohydrates: 17g | Protein: 16g | Fat: 27g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Mushroom, Pomegranate & Feta Wild Rice

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Little Work. Big Flavors. This One Pan Mushroom, Pomegranate & Feta Wild Rice recipe is the perfect blend of savory, sweet, and salty, all coming together in a dish that's as nutritious as it is delicious. With hearty crimini mushrooms, sweet pomegranate seeds, and chewy wild rice, this gluten-free and vegetarian dish is a winner on all fronts. And it gets even better—it’s all made in just one pan!

One Pan Mushroom, Pomegranate & Feta Wild Rice

Who could resist the chewy texture of wild rice paired with the earthiness of cremini mushrooms, the burst of sweetness from pomegranate seeds, and the savory hint of chives? Finished with a salty crumble of feta cheese, this dish is a symphony of flavors that hits all the right notes. Um, definitely not us!

One Pan Mushroom, Pomegranate & Feta Wild Rice

Why You'll Love This Dish

  1. Easy to Make: With just one pan, this dish is a breeze to prepare and clean up. Perfect for busy weeknights when you want something comforting without spending hours in the kitchen.
  2. Packed with Flavor: The combination of mushrooms, pomegranate, and feta creates a unique blend of tastes that will leave your taste buds dancing. The mushrooms bring a meaty, umami flavor, the pomegranate adds a burst of sweetness, and the feta provides that deliciously salty finish.
  3. Versatile and Nutritious: This dish is naturally gluten-free and vegetarian, making it suitable for a variety of dietary needs. Serve it as a hearty main course, or for those who prefer a bit of meat, pair it with cooked chicken or toss in leftover diced chicken. Looking to keep it plant-based but boost the protein? Adding beans or tofu would be a fantastic option.
  4. Perfect for Meal Prep: This recipe makes a great option for meal prep. It reheats well, making it an excellent choice for lunch or dinner throughout the week. Just prepare a big batch, portion it out, and enjoy!
One Pan Mushroom, Pomegranate & Feta Wild Rice

Ingredients You’ll Need

  • Ghee: Adds a rich, buttery flavor. You can substitute with olive oil or butter if you prefer.
  • Crimini Mushrooms: These hearty mushrooms add a meaty texture and earthy flavor. Feel free to use any variety of mushrooms you like.
  • Garlic and Onion: Essential aromatics that build the base of flavor for the dish.
  • Wild Rice: The chewy texture of wild rice works perfectly here, but you can also use quinoa or brown rice for a different take.
  • Low-Sodium Chicken Stock: Adds depth and richness to the dish. Vegetable broth can be used to keep it vegetarian.
  • Green Onions: Provide a fresh, mild onion flavor.
  • Pomegranate Seeds: These sweet, juicy seeds add a pop of color and flavor, perfectly balancing the savory elements.
  • Feta or Goat Cheese: Crumbled over the top, this cheese adds a creamy, salty finish that brings everything together.
  • Salt & Pepper: Adjust to taste, bringing out all the flavors in the dish.
One Pan Mushroom, Pomegranate & Feta Wild Rice

How to Serve

This is a versatile dish that can be enjoyed in many ways:

  • As a Main Dish: It’s filling enough to stand on its own, making it a perfect vegetarian main course.
  • With a Side of Protein: Serve alongside grilled chicken, salmon, or even a steak for a more substantial meal.
  • Plant-Based Protein: Add some chickpeas, black beans, or tofu to the pan for an easy boost of plant-based protein.
  • As a Side Dish: It makes a beautiful and flavorful side dish for holiday dinners or any special occasion.
One Pan Mushroom, Pomegranate & Feta Wild Rice

Final Thoughts

This dish is a celebration of flavors and textures, with each ingredient bringing something special to the table. Whether you’re looking for a quick weeknight dinner, a meal prep option, or a stunning side for a special meal, One Pan Mushroom, Pomegranate & Feta Wild Rice is sure to impress. It’s wholesome, delicious, and so easy to make—you might just find yourself making it on repeat!

So go ahead, give this dish a try. We promise it’ll be a hit, no matter how you choose to serve it!

Some of our favorite One-Pan Meal Prep Ideas:

One Pan Mushroom, Pomegranate & Feta Wild Rice
One Pan Mushroom, Pomegranate & Feta Wild Rice

Full Recipe

One Pan Mushroom, Pomegranate & Feta Wild Rice

One Pan Mushroom, Pomegranate & Feta Wild Rice

Little work. Big flavors. One Pan Mushroom, Pomegranate & Feta Wild Rice combines hearty criminology mushrooms with sweet pomegranate seeds and wild rice. Finished off with crumbled feta cheese for a salty & sweet dish. Gluten Free. Vegetarian. 
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Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep
Servings: 4
Calories: 256kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon ghee
  • 1 pound crimini mushrooms washed and sliced
  • 1 clove garlic minced
  • 1 small white onion diced small
  • ¾ cup wild rice can sub quinoa or brown rice
  • 1 cup low sodium chicken stock
  • 1 cup green onions chopped
  • ½ cup pomegranate seeds
  • ½ cup feta or goat cheese
  • salt & pepper as desired

Instructions

  • Heat ½ tablespoon ghee in a large skillet over medium-high heat.
  • When ghee is melted add in garlic and onion and cook for 1 minute. Add in mushrooms, salt and pepper. Cook for 5 minutes.
  • Add in your rice and chicken broth. Cover pan with a lid and simmer over medium low heat for 25-30 minutes or until all liquid is gone.
  • Remove pan from the heat and toss in pomegranate seeds, green onion and feta.
  • Serve as a main dish (4 servings) or a side (makes 6 servings).

Notes

Nutrition for 1 out of 6 servings:
18g Protein | 38g Carbs | 8g Fat | 256 calories
 
Recipe slightly adapted from here.

Nutrition

Serving: 1meal | Calories: 256kcal | Carbohydrates: 38g | Protein: 18g | Fat: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cilantro Lime Cauliflower Rice

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Our cilantro lime cauliflower rice is perfect for vegan, low-carb, Keto, Paleo, and vegetarian diets. This "rice" is a tasty, light, and fresh substitute for white rice.

Today, we're showing you how to make it for yourself, for future meal prep recipes.

How long will Cilantro Lime Cauliflower Rice last for?

Cilantro lime cauliflower rice will last for 4 days when packaged in ziplock bags and stored in the refrigerator. 

Can Cilantro Lime Cauliflower Rice be frozen?

Yes, you can freeze the rice in ziplock freezer bags. Label the bags before storing the rice. Cilantro lime cauliflower rice will last up to 2 months in the freezer. You can defrost the rice on the counter when you're ready to use it. 

Cauliflower steps in for rice in this low calorie, gluten-free vegetable rice with tangy lime and herby cilantro. Best of all, it can be enjoyed hot or chilled for year-round enjoyment.

Cilantro Lime Cauliflower Rice

Ingredients: 

  • 1 tablespoon olive oil
  • 2 heads of cauliflower
  • ½ cup chopped cilantro
  • ¼ cup fresh lime juice
  • 1 tablespoon lime zest
  • 1 teaspoon sea salt
Cilantro Lime Cauliflower Rice

How do you make Cilantro Lime Cauliflower Rice?

This low-carb rice is ridiculously simple! Break the cauliflower into florets, add to your food processor in batches, and pulse until the cauliflower is fine. Find a large mixing bowl to put the processed cauliflower into. Repeat cauliflower processing until all the florets are finely chopped. When all of the rice is done, add olive oil, sea salt, lime juice & zest, and cilantro to the rice. Stir well, and you're done! The whole process only takes 10 minutes. 

How to portion Cauliflower Rice? 

If you plan on using the rice the same day, cover the bowl with plastic wrap. Otherwise, store the cilantro lime cauliflower rice in your refrigerator in one or more plastic bags. 

*Make meal prepping even easier by storing each serving of rice in separate ziplock bags. 

Cilantro Lime Cauliflower Rice

More Cauliflower Rice meal prep recipes:

Here are some meal prep recipes that pair with cilantro lime cauliflower rice quite well! there's quite a few, so now you know why we created a meal prep recipe just for the rice. 

Not that big of a cauliflower rice fan or just want to switch things up? then we highly recommend these 10 Healthy Alternatives To White Rice. 

Other tips for making this recipe:

  • If you don't have a food processor, you can use a box (cheese) grater to make cauliflower rice. 
  • Transfer your cauliflower rice to a large paper towel and press out excess moisture, especially when freezing. 
  • If you notice an unpleasant sulfur smell coming from your rice after being in the fridge, toss it out. 
  • Cut off as much stem as possible. 
  • Swap out lime and cilantro for lemon and parsley for a fresh change of pace! 
Cilantro Lime Cauliflower Rice
Cilantro Lime Cauliflower Rice

Cilantro Lime Cauliflower Rice

Cauliflower steps in for rice in this low calorie, gluten-free vegetable rice with tangy lime and herby cilantro. Best of all, it can be enjoyed hot or chilled for year-round enjoyment.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Side Dish
Cuisine: American
Keyword: keto, low carb, meal prep, side dish, lunch, dinner, gluten free,, paleo, vegan, vegetarian, whole30
Servings: 8 servings
Calories: 55kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 2 large heads of cauliflower
  • ½ cup chopped cilantro
  • ¼ cup fresh lime juice
  • 1 tablespoon lime zest
  • 1 teaspoon sea salt

Instructions

  • Break the cauliflower into small florets and add in batches to a food processor. Pulse until cauliflower is fine.
  • Transfer to a large mixing bowl and repeat with remaining florets. Add olive oil, cilantro, lime juice, lime zest, and sea salt. Stir well to combine. Cover and refrigerate until using.

Nutrition

Serving: 1cup | Calories: 55kcal | Carbohydrates: 7g | Protein: 3g | Fat: 2g | Sodium: 312mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Buffalo Chicken Casserole (GF, Whole30)

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Table of Contents

If you're a fan of buffalo chicken, this Whole30 Baked Buffalo Chicken Casserole is a must-try! It packs all the traditional buffalo chicken flavors you love into a single, healthy dish. Plus, it’s gluten-free, low-carb, and incredibly easy to make. This meal prep recipe is perfect for busy weekdays when you need something quick and satisfying.

Ingredients:

  • 1 lb. chicken breast, cooked and shredded
  • 3 ¾ cups cauliflower, riced (about 425g)
  • 1 small onion, diced
  • ½ cup carrot, diced
  • ½ cup celery, diced
  • ½ clove garlic, minced
  • 1 tablespoon Fourth & Heart ghee (or substitute with coconut oil or olive oil)
  • ¼ teaspoon black pepper
  • ½-3/4 cup buffalo sauce (adjust to taste)
  • ½ cup egg whites
  • Ranch dressing, as desired
  • Chives, for garnish
Whole30 Baked Buffalo Chicken Casserole

Tips for Busy People:

  • Use Pre-Cooked Chicken: Save time by using a store-bought rotisserie chicken or pre-cooked chicken breast. Simply shred the meat and add it to the casserole.
  • Meal Prep Ahead: This casserole is perfect for meal prep. You can assemble the casserole the night before and store it in the fridge. When you're ready to eat, simply bake it in the oven. It’s a great way to have dinner ready with minimal effort.
  • Adjust Spice Level: If you like your buffalo chicken extra spicy, use a hot buffalo sauce. For a milder version, use a mild sauce or mix buffalo sauce with a little bit of ranch dressing to tone down the heat.
Whole30 Baked Buffalo Chicken Casserole

How to Store:

Store any leftovers in an airtight container in the refrigerator for up to 4 days. This casserole also freezes well. To freeze, let the casserole cool completely, then portion it into individual servings and freeze in airtight containers for up to 3 months.

Whole30 Baked Buffalo Chicken Casserole

How to Reheat:

Reheat individual portions in the microwave for 2-3 minutes or until heated through. If reheating from frozen, thaw overnight in the refrigerator and then microwave. Alternatively, you can reheat the entire casserole in the oven at 350°F (175°C) for 15-20 minutes, or until hot.

Whole30 Baked Buffalo Chicken Casserole

Serving Suggestions:

This Baked Buffalo Chicken Casserole is versatile and pairs well with various sides. Consider serving it with:

  • A crisp green salad drizzled with extra ranch dressing
  • Steamed broccoli or green beans for added veggies
  • A side of mashed cauliflower for a hearty, low-carb meal

Whole30 Compliant

This casserole is not only delicious but also Whole30 compliant, making it a great option for those following the Whole30 program. Whole30 is all about eating whole, unprocessed foods, and this casserole fits the bill perfectly.

It's made with real ingredients, free from grains, dairy, added sugars, and processed additives. The use of buffalo sauce provides that classic flavor without compromising your dietary goals. It's a perfect way to enjoy a hearty, flavorful meal while staying on track with Whole30.

Whole30 Baked Buffalo Chicken Casserole
If you love this recipe and want more Whole30 inspiration, make sure to check out these other 30 Whole30 Compliant meals!
Whole30 Baked Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

This Whole30 Baked Buffalo Chicken Casserole has all of the traditional buffalo chicken flavors that you love baked into one healthy dish! Gluten free, low carb and exceptionally easy. A meal prep recipe doesn't get any better than that!
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Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 servings
Calories: 256kcal
Author: Nick Quintero

Ingredients

  • 1 pound Boneless Skinless Chicken Breast cooked & shredded
  • 425 grams cauliflower riced
  • 1 small onion diced
  • ½ cup Carrots diced
  • ½ clove garlic minced
  • 1 tablespoon ghee
  • ¼ teaspoon black pepper
  • ½ - ¾ cup buffalo sauce
  • ½ cup eggwhites
  • ranch dressing if desired
  • chives if desired

Instructions

  • Preheat oven to 400 degrees
  • Line a baking pan with parchment paper
  • Add ghee, onion, carrots, celery and garlic to a skillet and saute until onion is translucent and softened
  • Add cauliflower rice, shredded chicken, sauteed veggies, egg whites and buffalo sauce to a bowl
  • Mix well
  • Pour into lined baking pan
  • Bake covered for 25 minutes
  • Remove cover and bake an additional 20-25 minutes or until set
  • Top with ranch and chives, if desired
  • Divide between meal prep containers

Video

Notes

WW Smart Points= Green:4  Blue:1  Purple:1
__
Nutrition: 1 out of 4 servings
13g Carbs, 13g Fat, 24g Protein, 265 Calories

Nutrition

Serving: 1meal | Calories: 256kcal | Carbohydrates: 13g | Protein: 24g | Fat: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cake Batter Oat Bars

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An easy recipe for Cake Batter Oat Bars that is filled with the sweet flavor of birthday cake, peanut butter, and sprinkles. These bars are not only delicious but also gluten-free, making them a great option for those with dietary restrictions.

Table of Contents
Cake Batter Oat Meal Prep Bars

Why We Love These Bars

One of our favorite afternoon snacks is a granola bar or bite. They are quick, easy, travel-friendly, and almost all of them require no baking! These bars are so easy to make that they barely count as cooking. Plus, they’re perfect for meal prepping, ensuring you have a tasty treat ready whenever you need it.

We love anything that tastes like cake batter or peanut butter. And when you combine all of your favorite things together, magic happens. That’s exactly what you get with these Cake Batter Oat Bars! They are the fast and healthy answer to an afternoon snack, a pre/post-workout boost, a quick breakfast, or even a dessert. We’ve even enjoyed them for dinner with some Greek yogurt and fruit on nights when we were too tired to cook!

Plus, who wouldn’t love a healthy treat, packed with protein, that tastes like dessert? We don’t know anyone who would complain about that! 😉

Cake Batter Oat Meal Prep Bars

Cake Batter Oat Meal Prep Bars Ingredients:

  • 2 ½ cups gluten-free rolled oats
  • ⅓ cup birthday cake peanut butter (or regular peanut butter with a few drops of vanilla and almond extract for a similar flavor)
  • ⅓ cup agave syrup (you can also use honey or maple syrup as an alternative)
  • 2 tablespoons coconut oil (melted)
  • ¼ cup gluten-free sprinkles (feel free to use your favorite colors or types)
Cake Batter Oat Meal Prep Bars

Tips for Busy People:

  • Double the Recipe: Make a double batch of these bars and freeze half. This way, you’ll always have a healthy snack option ready to grab, even on your busiest days.
  • Portable Packaging: Wrap individual bars in parchment paper or reusable wax wraps for easy grab-and-go snacks. They’re perfect for tossing in your gym bag, lunchbox, or purse.
  • Add Some Protein: To make these bars even more filling, consider adding a scoop of your favorite protein powder to the mixture. Just mix it in with the oats before adding the wet ingredients.
Cake Batter Oat Meal Prep Bars

Variations to Try:

  • Chocolate Chip Lovers: Add ¼ cup of mini chocolate chips to the mixture for a chocolatey twist.
  • Nutty Delight: Mix in some chopped nuts, like almonds or pecans, for added crunch and protein.
  • Fruit Options: Add some dried fruit pieces, such as cranberries or raisins, for a different flavor and texture.

How to Store:

Store these bars in an airtight container in the refrigerator for up to a week. For longer storage, keep them in the freezer for up to 3 months. If you’re storing them in the freezer, layer parchment paper between the bars to prevent them from sticking together.

Cake Batter Oat Meal Prep Bars

How to Reheat:

These bars are best enjoyed cold or at room temperature. If you prefer them warm, microwave a bar for 10-15 seconds. Be cautious not to overheat, as this can cause the bars to become too soft.

Cake Batter Oat Meal Prep Bars

Cake Batter Oat Meal Prep Bars

An easy recipe for Cake Batter Oat Meal Prep Bars that is filled with the sweet flavor of birthday cake, peanut butter, and sprinkles. Gluten Free.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 6 bars
Calories: 366kcal
Author: Nick Quintero

Ingredients

  • 2 ½ cups Gluten Free rolled oats
  • ⅓ cups birthday cake peanut butter can sub all natural
  • ⅓ cup agave or sticky syrup
  • 2 tbsp. Coconut Oil
  • ¼ cup gluten-free sprinkles

Instructions

  • Place 1 ½ cups of the rolled oats into a food processor and blend until in flour form then pour into a large bowl with the remaining oats and sprinkles.
  • In a microwave safe bowl, gently melted the peanut butter, agave and coconut oil together and stir until smooth.
  • Pour the peanut butter mixture over the oats and stir using a rubber spatula until no dry spots remain.
  • Press mixture into an 8x8 inch pan lined with parchment paper or plastic and place in the fridge for one hour before cutting into 6 bars. *Store in an airtight container.

Notes

Nutrition for 1 out of 6 bars:
10g Protein | 14g Fat | 50g Carbs

Nutrition

Serving: 1bar | Calories: 366kcal | Carbohydrates: 50g | Protein: 10g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Chipotle Eye Round Roast Meal Prep

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Sheet Pan Chipotle Eye Round Roast Meal Prep involves cooking once and eating a whole six times! Amazing work!

This meal prep is a 100 percent grass-fed eye round roast beef, simply cooked to perfection! This one-pan recipe makes 6 meals and keeps the dishes to a minimum. Paleo-friendly. Gluten-Free. And might even be keto if you took the potato out of the equation!

Sheet Pan Chipotle Eye Round Roast Meal Prep

This sheet pan recipe turns your favorite budget-friendly cut of meat, eye-round roast, into flavorful, moist and tender beef. Because eye-round roast is so lean (hello, diet friendly) it can also be a tough cut. But this sheet pan chipotle eye round roast recipe changes that and adds a bit of kick with chipotle spice.

Made in a single pan, this recipe practically cooks itself and leaves very little cleanup making more time for family and friends on Sunday. Or whenever you make it! Because let's be honest, who wouldn't rather curl up on the couch with good company and a movie instead of meal-prepping on a Sunday?

Sheet Pan Chipotle Eye Round Roast Meal Prep Ingredients

  • 1 tablespoon brown sugar, or coconut sugar
  • 1 tablespoon ground chipotle chile pepper
  • 1 tablespoon paprika
  • 1 tablespoon cumin powder
  • Salt and pepper
  • 1 (2.5-pound) eye round roast
  • 3 tablespoons olive oil
  • 1 white onion, chopped
  • 1 pound Brussels sprouts, halved
  • 1 waxy potato, chopped

How to Make Sheet Pan Chipotle Eye Round Roast

Oh, we love a good sheet pan dinner. Start off by lining the pan with parchment, which will make clean up a breeze and keep everything from sticking to the sheet pan. The beef gets started in the oven with a little salt and pepper, but ultimately it'll get seasoned chipotle powder, paprika, cumin, salt, and pepper. The onions, potato, Brussels sprouts all roast on the same pan with the beef. Everything takes on the smoky-sweet-spicy flavor of the seasonings. So good!

Sheet Pan Chipotle Eye Round Roast Meal Prep

How to Store and Serve Chipotle Eye Round Roast

Everything cooks on one sheet pan, and then all you need to do is let the roast rest and slice it up. It should yield enough for six servings, and everything can be stored together for each meal. No need for fancy compartments, unless, of course, you want that! You can keep this prep in the fridge for 4 days. Just reheat it in the oven, covered loosely in foil, at about 350 F. We like this way the best because it keeps the veggies from getting soggy and prevents the meat from drying out.

Sheet Pan Chipotle Eye Round Roast Meal Prep

Substitutions and How to Customize

You can make this dish with roast pork instead of beef if desired. The veggies will all still work great. Feel free though to switch up for things like broccoli or even cauliflower.

You can turn this into a recipe that will work with paleo or keto ways of eating, too, if desired. Change the yellow potato for a sweet potato and this becomes a paleo recipe. Take the potato out altogether, skip the sugar in the meat rub, and add any other non-starchy veggie, and it becomes keto friendly.

More Pot Roast / Chuck Roast Recipe Ideas

Sheet Pan Chipotle Eye Round Roast Meal Prep

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Sheet Pan Chipotle Eye Round Roast Meal Prep Recipe


Sheet Pan Chipotle Eye Round Roast Meal Prep

Sheet Pan Chipotle Eye Round Roast Meal Prep

100% Grass-Fed eye round roast beef simply cooked to perfection!  This one-pan recipe makes 6 meals and keeps the dishes to a minimum. Paleo. Gluten-Free. 
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 362kcal
Author: Nick Quintero

Ingredients

  • 1 tbsp. brown sugar or coconut sugar
  • 1 tbsp. ground chipotle chile pepper
  • 1 tbsp. paprika
  • 1 tbsp. cumin
  • Salt & pepper to taste
  • 2.5 pound eye round roast
  • 3 tbsp. olive oil
  • 1 medium white onion chopped
  • 1 pound Brussels sprouts halved
  • 1 large waxy potato chopped

Instructions

  • Preheat oven to 425°F. Line a baking sheet with parchment paper.
  • Mix brown sugar, chipotle chile pepper, paprika, and cumin powder in a small bowl. Mix well and set aside.
  • Generously sprinkle salt over all sides of the eye round roast.
  • Toss onion, Brussels sprouts, and potato in a large bowl with 1 tablespoon oil, salt, and black pepper.
  • Heat the remaining 2 tablespoons of oil in a medium skillet over high heat until hot. Add the roast, turning occasionally, until all the sides turn golden brown, about 8 minutes. Transfer onto the lined baking sheet and sprinkle the mixed chipotle powder on all sides.
  • Spread the vegetables onto the same baking sheet around the roast.
  • Bake for 25 minutes, until the vegetables are cooked through. Remove the baking sheet from the oven and transfer the vegetables to a plate. Return the roast to the oven and continue roasting for another 15 minutes, until a thermometer inserted into the middle registers 130°F for medium doneness.
  • Rest the roast on a big plate for 10 minutes before slicing (the internal temperature will continue to rise).
  • Serve with the roast vegetables or arrange in meal prep containers for later.

Notes

WW Smart Points= Green:4  Blue:4  Purple:3
__
 
Nutrition for 1 out of 6 servings:
45g Protein, 14g Fat, 14g Carbs
 

Nutrition

Serving: 1meal | Calories: 362kcal | Carbohydrates: 14g | Protein: 45g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Pot Roast with Au Jus

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Thank you to The Kansas Beef Council for sponsoring this Pot Roast with Au Jus recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Pot Roast with Au Jus

You’re sure to enjoy this no-fuss, easy fall-apart, melt in your mouth pot roast that is made right in your slow cooker! It's a balanced meal that is also a Whole30 compliant take on the classic comfort food we all know and love with a dreamy Au Jus to finish it off — slow-cooker pot roast! 

Pot Roast with Au Jus

Who doesn't love a good comfort meal? Pot roast certainly ranks in the top 5 ultimate comfort recipes in our book! Why? Not only is it super easy, especially when made in your slow cooker, but it requires minimal ingredients. It can also feed a large crowd, is packed full of flavor from the tender chuck roast, and it has a massive punch of protein in every serving.

Nutrients

Not only does beef provide approximately 51% of your DV of protein, but it all has 9 other essential nutrients. These include Iron, Zinc, Selenium, Vitamin B6, Niacin, Riboflavin, Vitamin B12, Choline, and Phosphorus. Now, you're probably thinking, "Huh?" I don't even know what these are. But, to make it simple, these 9 essential nutrients are involved in essential processes such as tissue growth, energy production, immune system function, and nutrient absorption.

Naturally Raised vs. Certified Organic

Some people live and die by only eating organic beef, and that's ok. But, if your budget doesn't allow for purchasing organic beef, do not fret! Naturally raised beef is also an excellent choice. Naturally Raised means the cattle never receive any antibiotics or growth-promoting hormones, may feed on either grass- or grain-finished and may spend time in a feed-yard.

Certified Organic beef cattle never receive any antibiotics or growth-promoting hormones, may be either grass- or grain-finished, and may spend time in a feed-yard. However, the grain fed to the cattle must be certified organic. So, as you can see, there really isn't a huge difference!

Grass-Finished/Grass-Fed vs. Grain-Finished

You have probably seen someone on social media talk about how grass-finished/grass-fed is better than grain-finished. But is that really the case? That is a decision that only you, the consumer, can make. But, we are here to share the differences so that you can make the best decision for you. 

Grain-Finished Beef:

Grain-finished beef is what you find at the majority of retail meat counters or grocery stores and most beef is raised this way but does not have any additional labeling. Here are some things you may not know about grain-finished or “conventionally raised” beef.

  • Spend most of their lives eating grass
  • Spend 4-6 months at a feed yard eating a balanced diet that has been developed by an animal nutritionist. *less than 11% of their lifetime feed is grain.
  • May or may not be given FDA approved antibiotics to treat, prevent or control disease

No matter the label, all beef at the grocery store is inspected for safety by USDA and is nutritious and wholesome to eat.

Grass-Finished Beef:

  • Spend their whole lives eating grass
  • May also eat grass, hay, or forage at a feedyard
  • May or may not be given FDA approved antibiotics to treat, prevent or control disease

Most importantly, there’s always a nutritious and delicious beef option for you, no matter what your budget or preferences are. All beef is wholesome and provides an authentic source of 10 essential nutrients. Now that you have all of the facts, do you feel confident in making the best decision for you and your family when purchasing meat? GREAT! Let’s start cooking now!

Pot Roast with Au Jus Ingredients:

  • 1 lb. Beef Chuck Roast
  • 1 lbs. Baby Potatoes
  • 1 lb. Baby Carrots
  • 1 lb. Pearl Onions (or 1 Large Yellow Onion, quartered)
  • 2 cups Beef Broth (Whole30 approved)
  • ½ cup Coconut Aminos
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Fresh Rosemary
  • 2 Tbsp. Fresh Italian Parsley
  • 1.5 Tbsp. Fresh Thyme
  • ½ Tbsp. Garlic Powder
  • 2 tsp. Ground Black Pepper
  • 1 tsp. Himalayan Pink Salt
Pot Roast with Au Jus

The ingredients for this Pot Roast with Au Jus (made in the slow cooker) are simple. Of course, the star of the recipe is that gorgeous chuck roast!

Pot Roast with Au Jus

All of your ingredients will go into your crockpot and then do their thing! No cooking is even required!

Pot Roast with Au Jus

The end result is a very balanced meal prep full of protein, fiber-rich vegetables and natural fats in the chuck roast. This meal prep combo has the ultimate balance of macronutrients.

Visit www.BeefItsWhatsForDinner.com for more recipes and easy meal prep inspiration!

More Pot Roast / Chuck Roast Recipe Ideas

Pot Roast with Au Jus

Pot Roast with Au Jus

You’re sure to enjoy this Whole30 compliant take on the classic comfort food we all know and love — slow-cooker pot roast!
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Prep Time: 10 minutes
Cook Time: 6 hours
Total Time: 6 hours 10 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Beef, dinner, instant pot, lunch, Meal Prep, Steak
Servings: 4 meals
Calories: 516kcal
Author: Nick Quintero

Equipment

  • Instant Pot or slow cooker

Ingredients

  • 1 lb. Beef Chuck Roast
  • 1 lbs. Baby Potatoes
  • 1 lb. Baby Carrots
  • 1 lb. Pearl Onions or 1 Large Yellow Onion, quartered
  • 2 cups Beef Broth Whole30 approved
  • ½ cup Coconut Aminos
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Fresh Rosemary
  • 2 Tbsp. Fresh Italian Parsley
  • 1.5 Tbsp. Fresh Thyme
  • ½ Tbsp. Garlic Powder
  • 2 tsp. Ground Black Pepper
  • 1 tsp. Himalayan Pink Salt

Instructions

  • Heat a skillet over medium-high heat, once heated add avocado oil.
  • Next, pat dry chuck roast and place in prepped skillet (don’t move/reposition once it’s placed). Let sear ~3 minutes on each side until browned all over. Remove meat from skillet and set aside, keeping skillet over heat.
  • Next, add carrots and onions to skillet. Let sauté ~3 minutes then remove from heat.
  • To a slow cooker, add all ingredients except for seared chuck roast. Stir to combine.
  • Now, nestle seared chuck roast into center of veggies/broth mixture and cover with lid. Set slow cooker on “low” and let slow cook 6 hours or until meat is tender and shreds easily.
  • Serve, store, and enjoy!

Nutrition

Calories: 516kcal | Carbohydrates: 42.3g | Protein: 27.3g | Fat: 26.5g | Fiber: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Pot Roast

Instant Pot Roast with Mashed Potatoes

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The perfect pot roast meal in 3, 2, 1... NOW!

Did someone say instant pot roast?! Wouldn't that be nice! Well, it would be and IS possible with our Instant Pot Roast with Mashed Potatoes gluten-free meal prep recipe!

With our Instant Pot Roast meal prep recipe, you will have a hearty dish in under two hours. Traditional pot roast recipes take at least four hours. The recipe is simple - throw everything in a slow-cooker and it will be done in time for dinner. But with an Instant Pot, pot roast is done a few hours sooner. And you can even make the mashed potatoes in the instant pot, so fewer dishes to wash. Instant Pot meals 2, other meals 0. AND this meal is Paleo friendly and Whole30 compliant. New score: 3-0. 

So if you're looking for an easy twist on a comfort food classic, you've come to the right place. 

Instant Pot Roast with Mashed Potatoes

Simple, delicious, and ready in just over an hour - you’re going to love this instant pot roast complete with mashed potatoes! 

How long will Instant Pot Roast with Mashed Potatoes last for?

Instant Pot Roast with Mashed Potatoes will last for 4 days in the refrigerator when properly stored. The best way to store this recipe is in a shallow, airtight container. You can also store the meal in separate containers or tightly wrap your pot roast in aluminum foil.

Can Instant Pot Roast with Mashed Potatoes be frozen? 

Yes, you can freeze this belly-warming meal and enjoy it months later! Cooked pot roast maintains its flavor for up to 3 months in the freezer. The best way to store Instant Pot Roast with Mashed potatoes is to seal the roast in a heavy-duty freezer bag. You can also wrap it in foil and then store it in the bag. The same rule applies for the mashed potatoes, minus the foil of course. If you plan on freezing your mashed potatoes, add a little extra milk and butter. When the potatoes cool, put them in a freezer bag, label, and store. The potatoes will last for at least 2 months in the freezer. 

Instant Pot Roast with Mashed Potatoes

Instant Pot Roast with Mashed Potatoes Ingredients: 

Pot Roast

  • 1 pound Chuck Roast
  • 4 Sprigs Fresh Rosemary
  • 4 Garlic Cloves, crushed
  • 1 medium Yellow Onion (cut into chunks)
  • 4 cups Carrots, cut into 2” pieces
  • 1 cup Beef Broth
  • ½ teaspoon Pink Himalayan Salt
  • 2 teaspoons Ground Black Pepper

Mashed Potatoes

  • 1 pound Yukon Gold Potatoes, quartered
  • 1 cup Oat Milk (or coconut milk for whole30)
  • 4 tablespoons Butter
  • 1 teaspoon Pink Himalayan Salt
  • 1 teaspoon Ground Black Pepper
  • 2 Garlic Cloves, crushed

Gravy Slurry

  • 2 teaspoons Arrowroot Powder
  • 2 teaspoons water
Instant Pot Roast with Mashed Potatoes

How do you make Instant Pot Roast with Mashed Potatoes?

Easy! First up, the mashed potatoes. Cut and peel your potatoes. Place the potatoes in your Instant Pot. Add water until just covering the potatoes. Cover with the pot lid and pressure cook for 10 minutes. Strain and mash the potatoes. Then add oat milk, salt, pepper, and garlic cloves. The potatoes are already done! Pour them into another dish and set aside. Clean out your Instant Pot for round two! 

Round two is the pot roast. Set your Instant Pot to "sauté mode (high)" and add olive oil. Add your chuck roast and sear each side. This should take about 2 minutes. Once the roast is seared, add beef broth, garlic cloves, and half of the prepared onion. Place rosemary sprigs on top of the roast, cover, and set to "pressure cook" mode for 1 hour and 30 minutes. When time is up, manually release the Instant Pot pressure. 

Now, for the vegetables - the home stretch! Add carrots and remaining onion. Cover with lid and pressure cook for 1 minute. Remove the roast and veggies from the pot and discard rosemary sprigs. Place the food on a plate or dish. Get ready for the gravy, baby! Heat the roast's juices in "sauté mode." Combine arrowroot powder and water in a small bowl to make a slurry. Add your slurry to the heated juices in the Instant Pot and stir until thick. Turn off the heat. Transfer the gravy or leave it in the pot until cool. 

There you go. One and done instant pot roast dinner (or lunch later)! 

Instant Pot Roast with Mashed Potatoes

How to portion Instant Pot Roast with Mashed Potatoes?

Shred your pot roast with two forks. Grab 4 meal prep containers and 4 sauce cups. Put your mashed potatoes in the middle of the container and surround them with veggies and pot roast. Divvy up gravy in the sauce cups and squeeze one cup into the container between the roast and potatoes. 

Instant Pot Roast with Mashed Potatoes

More Instant Pot meal prep recipes:

The Instant Pot is a meal prep live saver! Tell us what you think of this recipe and others. 

Still hungry? We've got plenty of Instant Pot meal prep recipes to go around! 20+ Meal Prep Instant Pot Recipes

Other tips for making Instant Pot Roast with Mashed Potatoes:

  • Read our blog on optimal Instant Pot cooking Top 10 Instant Pot Mistakes – That You're Probably Making
  • Try other cuts of beef for your Instant Pot Roast. Shoulder steak, boneless chuck roast, chuck shoulder pot roast, chuck seven-bone pot roast, or beef chuck arm. 
  • You can use half the amount of butter and use unsweetened almond milk in place of oat milk to reduce calories. Unless you plan on freezing your mashed potatoes. 
  • Let your roast marinate in a pot roast rub a few hours before cooking for extra bursts of flavor! 

Need more Pot Roast / Chuck Roast Recipe Ideas?

Instant Pot Roast with Mashed Potatoes

Instant Pot Roast with Mashed Potatoes

Simple, delicious, and ready in just over an hour - you’re going to love this instant pot pot roast complete with mashed potatoes!
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Prep Time: 15 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 45 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, main dish
Servings: 4 meals
Calories: 568kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

Pot Roast

  • 1 pound Chuck Roast
  • 4 Sprigs Fresh Rosemary
  • 4 Garlic Cloves crushed
  • 1 medium Yellow Onion cut into chunks
  • 4 cups Carrots cut into 2” pieces
  • 1 cup Beef Broth
  • ½ teaspoon Pink Himalayan Salt
  • 2 teaspoons Ground Black Pepper

Mashed Potatoes

  • 1 pound Yukon Gold Potatoes quartered
  • 1 cup Oat Milk
  • 4 tablespoons Butter
  • 1 teaspoon Pink Himalayan Salt
  • 1 teaspoon Ground Black Pepper
  • 2 Garlic Cloves crushed

Gravy Slurry

  • 2 teaspoons Arrowroot Powder
  • 2 teaspoons water

Instructions

  • Place cut potatoes in Instant Pot an add water until just covering potatoes. Cover with lid and pressure cook for 10 minutes.
  • Strain then mash potatoes and add remaining ingredients. Place mashed potatoes in another dish and set aside. Clean instant pot liner pot.
  • Next, heat Instant Pot to sauté mode (high) then add olive oil.
  • Add chuck roast and do not move it for 2 minutes (flipping to another side and repeating un-til all sides are seared).
  • Add beef broth, garlic cloves, and half amount of prepared onion. Place rosemary sprigs on top of chuck roast, cover with lid and set to pressure cook mode for 1hour 30 minutes. Once finished, manually release pressure.
  • Add prepared veggies, cover with lid, and pressure cook for 1 minute.
  • Next, discard rosemary sprigs and remove veggies and chuck roast form Instant Pot. Then, using two forks, shred meat, set all aside.
  • Heat remaining liquid on sauté mode. To a small bowl, combine arrowroot powder and water to make a slurry. Pour into remaining liquid, stirring often until thickened. Turn off heat. Set Aside.
  • Serve, store, and enjoy!

Notes

*You can reduce the amount of butter from 4 tbsp. to 2 tbsp. and use unsweetened almond milk in place of oat milk to reduce the overall calories. 

Nutrition

Calories: 568kcal | Carbohydrates: 46.9g | Protein: 26.7g | Fat: 31g | Fiber: 13.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Instant Pot Roast with Mashed Potatoes

Salmon Cakes with Mango Salsa

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Thank you to GoodCook for sponsoring this Crispy Salmon Cakes with Mango Salsa recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

These crispy salmon cakes are full of heart-healthy omega-3 fatty acids and finished with a refreshing antioxidant-rich mango salsa. The cakes are made with crunchy panko breadcrumbs for an ultra-crispy texture that rivals any restaurant!

Crispy Salmon Cakes with Mango Salsa

Where are my seafood lovers at? One protein that I will never pass up during the salmon is salmon. Don't get me wrong, I absolutely eat it all year long, but it just hits different in the summer, especially when you topped it with a sweet and refreshing mango salsa that transports your taste buds and mind to the Caribbean while eating at work. 

Although a very simple meal prep, this combination of protein and heart-healthy fats from the salmon, plus your carbs (fruits and veggies) from the salsa and roasted Brussels sprouts, is satisfying enough to carry you through the afternoon without leaving you feeling sluggish. Can we all agree that a heavy, post-lunch feeling during the summer heat is the worst?!

Crispy Salmon Cakes with Mango Salsa

I decided to meal prep these in teal meal prep containers because it was the perfect portions for the main ingredients. The Brussel sprouts are served on the 1 cup side (which is the amount of veg you should have per meal) and then added the crispy salmon cakes and mango salsa to the 2 cup compartment. 

Although it is easy to tell which side is which, GoodCook® also embossed the compartment sizes on each as a reminder. I am all for less brainwork during meal prep! And, like the red containers, the teal color just makes eating more enjoyable! Pretty meals served in pretty containers just make for a better eating experience, IMO. 😋

Crispy Salmon Cakes with Mango Salsa

Like the other containers, these also come in a set of 10, so you are ready for 2 meals per day for 5 days or 1 meal per day for you and a partner. They are also microwave, freezer, and dishwasher friendly, plus BPA free. 

The recipes for using these containers are endless, too! From freezer friendly Hawaiian Chicken Tenders to breakfast hash and eggplant lasagna, the possibilities for these containers are endless!

And, if you're a fan of salsas made with fresh fruit, I'd recommend trying this Salmon and Fruit Salsa meal prep.

Crispy Salmon Cakes with Mango Salsa Ingredients: 

For Salmon Cakes 

  • 1 lb. salmon fillet, cooked/skin removed/flaked
  • ½ cup grated zucchini 
  • 1 large egg
  • ¼ cup grated Parmesan cheese 
  • ¼ cup gluten-free panko breadcrumbs
  • 2 tablespoon gluten-free flour
  • 2 tablespoon chopped cilantro 
  • 1 teaspoon minced garlic 
  • ½ teaspoon chili powder 
  • 1 teaspoon salt 
  • 2 tablespoon olive oil for cooking 
Crispy Salmon Cakes with Mango Salsa

For Salsa 

  • ½ cup chopped mango 
  • ½ cup chopped tomatoes 
  • 2 tablespoon minced red onion
  • 1 tablespoon chopped cilantro 
  • 1 tablespoon minced jalapeño
  • 2 tablespoon lime juice 
  • ¼ teaspoon salt 

For Brussels Sprouts 

  • 4 cups Brussels sprouts, sliced in half
  • 1 tablespoon olive oil 
  • ¼ teaspoon salt 
  • ⅛ teaspoon black pepper

For Serving

Crispy Salmon Cakes with Mango Salsa
Crispy Salmon Cakes with Mango Salsa

Crispy Salmon Cakes with Mango Salsa

These crispy salmon cakes are full of heart-healthy omega-3 fatty acids and finished with refreshing antioxidant-rich mango salsa. The cakes are made with crunchy panko breadcrumbs for an ultra-crispy texture that rivals any restaurant!
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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Course, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: dinner, gluten free, lunch, Salmon
Servings: 4 meals
Calories: 426kcal
Author: Nick Quintero

Ingredients

For Salmon Cakes

  • 1 lb. salmon fillet cooked, skin removed
  • ½ cup grated zucchini
  • 1 large egg
  • ¼ cup grated Parmesan cheese
  • ¼ cup gluten-free panko breadcrumbs
  • 2 tablespoon gluten-free flour
  • 2 tablespoon chopped cilantro
  • 1 teaspoon minced garlic
  • ½ teaspoon chili powder
  • 1 teaspoon salt
  • 2 tablespoon olive oil for cooking

For Salsa

  • ½ cup chopped mango
  • ½ cup chopped tomatoes
  • 2 tablespoon minced red onion
  • 1 tablespoon chopped cilantro
  • 1 tablespoon minced jalapeño
  • 2 tablespoon lime juice
  • ¼ teaspoon salt

For Brussels Sprouts

  • 4 cups Brussels sprouts sliced in half
  • 1 tablespoon olive oil
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper

Instructions

To cook salmon

  • Preheat oven to 350ºF and line a baking sheet with parchment paper.
  • Blot salmon dry with paper towel and place on baking sheet skin side down.
  • Bake for 20-25 minutes, until fully cooked. Cool for 10 minutes. Peel off skin. Flake using a fork.
  • Stir together ingredients for salsa and refrigerate while preparing other ingredients—heat 1 tablespoon of olive oil over medium heat in a medium skillet.
  • Squeeze excess moisture from zucchini by placing it in a paper towel and wringing it out over the sink.
  • Add Brussels sprouts and sauté for 8-10 minutes, stirring occasionally. Divide between 4 teal meal prep containers and season with salt and pepper.
  • Remove skin from salmon and transfer to a large mixing bowl. Use a fork to flake salmon. Add remaining ingredients to bowl and mix thoroughly.
    Crispy Salmon Cakes with Mango Salsa
  • Form mixture into 8 round patties using hands and place on a plate. Heat olive oil over medium heat in a medium skillet for 1 minute.
  • Add salmon cakes and brown for 4-5 minutes on each side.
    Crispy Salmon Cakes with Mango Salsa
  • Place 2 salmon cakes in large compartments and add a sauce cup with mango salsa next to salmon cakes.

Video

Nutrition

Serving: 1meal | Calories: 426kcal | Carbohydrates: 29g | Protein: 32g | Fat: 21g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Steak and Brussels Sprout Stir-Fry Meal Prep

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stir fry meal prep recipe

If you think Brussels sprouts don’t belong in a stir-fry, think again! This Steak and Brussels Sprout Stir-Fry Meal Prep brings together tender sirloin tips, crispy Brussels sprouts, and a hint of heat from jalapeños for a delicious, balanced meal that’s perfect for any day of the week. Packed with vitamins, minerals, and a hefty dose of protein, this dish not only satisfies your taste buds but also fuels your body. Whether you’re prepping for lunch or dinner, this meal is sure to become a new favorite. Plus, you can easily adjust the spice level to suit your preference. Let’s get cooking!

Ingredients:

  • 1 cup jasmine rice
  • 16 oz Brussels sprouts, trimmed and quartered
  • 2 carrots, peeled and sliced diagonally
  • 4 scallions, thinly sliced (whites and greens separated)
  • 1 jalapeño, thinly sliced (remove ribs and seeds for less heat)
  • 1 thumb-sized piece of ginger, peeled and minced
  • 1 lemon, halved
  • 24 oz sirloin tips
  • 4 tablespoon soy sauce
  • 2 teaspoon vegetable oil
  • Salt and pepper, to taste
hellow fresh ingredients for Steak and Brussels Sprout Stir-Fry

How to Store:

  • Place the meal prep containers in the refrigerator, where they will stay fresh for up to 4 days. This makes them a great option for easy, ready-to-eat lunches or dinners throughout the week.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the steak and veggies are warmed through. Alternatively, you can reheat the stir-fry in a skillet over medium heat, which helps maintain the texture of the steak and vegetables.

Final Thoughts

Who says meal prep has to be boring? This Steak and Brussels Sprout Stir-Fry is anything but! With a combination of tender sirloin, crunchy Brussels sprouts, and a hint of spice from jalapeños, this meal is both nutritious and packed with flavor. It's a perfect way to enjoy a balanced, satisfying meal that’s easy to make and even easier to enjoy. Add this to your meal prep routine and enjoy a tasty, wholesome lunch or dinner any day of the week.

Ready to spice up your meal prep routine? Try this Steak and Brussels Sprout Stir-Fry Meal Prep recipe and share your delicious results with us! Use the hashtag #MealPrepOnFleek on social media to show off your cooking skills and inspire others to enjoy flavorful and healthy meals. Happy prepping!

Nutritional Facts Per Serving
Energy540 kcal
Fat9 g
Saturated Fat3 g
Carbohydrate65 g
Sugars9 g
Cholesterol78 mg
KJ2259 kJ
Dietary Fiber10 g
Protein47 g
Sodium889 mg
stir fry meal prep recipe

Steak and Brussels Sprout Stir-Fry

Brussels sprouts and stir-fry may sound like an unlikely pair, but trust us, it works. The addition of this cruciferous veggie adds a seasonal flair to the dish—not to mention a hefty dose of iron and vitamins A and C.
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Steak
Servings: 4 people
Calories: 540kcal
Author: Nick Quintero

Ingredients

  • 1 cup Jasmine Rice
  • 16 oz Brussels Sprouts
  • 2 ea Carrots
  • 4 ea Scallions
  • 1 ea Jalapeno
  • 1 thumb Ginger
  • 1 ea Lemon
  • 24 oz Sirloin Tips
  • 4 tablespoon Soy Sauce
  • 2 teaspoon Vegetable Oil

Instructions

  • Cook the rice: Bring 1 cup salted water to a boil in a medium pot. Once boiling, add rice. Cover and reduce heat to low. Simmer until tender, 15-20 minutes. Remove from heat until meal is ready.
  • Prep: Wash and dry all produce. Trim and quarter Brussels sprouts lengthwise. Peel and cut carrot on a diagonal into thin slices. Thinly slice scallions, keeping whites and greens separate. Thinly slice jalapeño, removing ribs and seeds if you prefer less heat. Peel and mince ginger. Halve lemon.
  • Sear the steak: Heat a drizzle of vegetable oil in a large pan over medium-high heat. Season sirloin tips on all sides with salt and pepper. Sear until browned, 1-2 minutes per side. Remove from pan and set aside.
  • Start the stir-fry: Add Brussels sprouts, carrots, and as much jalapeño as you like to same pan. Toss until veggies are just barely tender, 5-6 minutes
  • Finish the stir-fry: Add scallion whites and ginger. Toss until veggies are softened, 3-5 minutes. Add soy sauce, steak, and a squeeze of lemon. Toss until steak is cooked to desired doneness, 2-3 minutes
  • Serve: Fluff rice with a fork. Serve stir-fry on a bed of rice, top with scallion greens, and enjoy!

Nutrition

Serving: 1meal | Calories: 540kcal | Carbohydrates: 65g | Protein: 47g | Fat: 9g | Saturated Fat: 3g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Roasted Salmon, Asparagus & Potatoes Recipe

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One Pan Roasted Salmon and Veggies

Sometimes we’re in the mood to make an elaborate dinner, but what about the other 364 days of the year? ? One pan meals have become the saving grace of families across the world who want to eat well without spending hours in the kitchen, and we especially love when easy recipes are also meal prep recipes. Meals that are simple to prepare are simple to pack, and you know we’re all about that around here. Check out this one pan roasted salmon meal prep recipe!

Finally! A salmon dish with a pack of good and healthy stuff.

Salmon is a nutrient powerhouse! It supplies our bodies with a high dose of Omega-3 fatty acids, which support a healthy inflammatory response. It also contains Vitamin E, which neutralizes harmful free radicals that can lead to cancer and cellular damage, and Vitamin D- which a lot of us tend to be deficient in. Salmon also provides more than half your recommended daily value of selenium (another protector against free radicals), and significant servings of B12, B6, and other trace minerals. Finally, salmon is an excellent source of lean protein, offering approximately 21 grams per 3 oz serving. If you haven't already calculated your daily macro needs, you should do that ASAP! (Macro Calculator HERE)

Have we given you enough reasons to add this ingredient to your regular meal prep recipes?

Asparagus (which you can now buy in three beautiful colors depending on the time of year!) is one of our favorite vegetables. When cooked well it has a beautiful outside crunch, while still being perfectly tender inside. And it turns out that grandma really wasn’t trying to poison you all those years as a kid- did you know that asparagus is also pretty darn healthy?

One cup of cooked asparagus offers about 400 mg of potassium, a crucial nutrient for fluid balance, nerve signals, and muscle contractions. Did you know you could that much from something other than a banana? Asparagus is also a great source of B vitamins, antioxidants, and Vitamins A, C, E, and K. A delicious multi-vitamin all wrapped up in a roasted salmon meal prep recipe? Yes, please.

Nutrition Tip:
Sockeye Salmon is a nutrient power house! It supplies our bodies with a high dose of Omega-3 fatty acids, which reduce inflammation and increase our bodies immune system. It also contains Vitamin E which neutralizes free radicals that can lead to cancer.

salmon nutrition tip
One-Pan-Baked-Lemon-Garlic-Salmon-Asparagus-53

One Pan Roasted Salmon, Asparagus & Potatoes Meal Prep

A complete sheet pan supper with ONE PAN to clean! With roasted potatoes and asparagus with the best sauce!
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Salmon
Servings: 4 meals
Calories: 319.29kcal
Author: Nick Quintero

Ingredients

  • 4 each Sockeye Salmon
  • 1 bunch Asparagus
  • 3 lbs Dutch Yellow Potatoes
  • 1 tablespoon olive oil
  • 1 teaspoon Garlic Powder

Instructions

  • Quarter Potatoes and add Olive Oil and Garlic Powder. Bake at 420 degrees for 20 min
  • Remove from oven and Add Salmon + favorite seasoning and Asparagus
  • Bake for an additional 15min

Video

Notes

WW Smart Points= Green:11  Blue:8  Purple:1

Nutrition

Serving: 1meal | Calories: 319.29kcal | Carbohydrates: 64.34g | Protein: 9.67g | Fat: 4.01g | Saturated Fat: 0.63g | Cholesterol: 0.55mg | Sodium: 23.62mg | Potassium: 1668.41mg | Fiber: 9.92g | Sugar: 4.79g | Vitamin A: 850.5IU | Vitamin C: 73.32mg | Calcium: 67.82mg | Iron: 5.06mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
one pan salmon meal prep - meal prep on fleek

Hawaiian Pizza Chicken Meal Prep

by 18 Comments

Table of Contents

If you want an island flavor party in your mouth that will make you want to pull out a Hawaiian shirt, a coconut bra, a grass skirt and do a little hula dancing, then look no further...this Hawaiian Pizza Chicken meal prep recipe is a must-try for you!

MPOF took everything you love about Hawaiian pizza and brought it together with chicken instead of crust, making it into a healthy, low-carb meal prep recipe that’s delectable and downright delicious! The sweet, juicy pineapple, hearty ham, and zesty tomato sauce topped with sizzling mozzarella cheese will have you and your whole family ready to sip your little umbrella adorned piňa Coladas in the island sun. Serve with steamed broccoli to round out a complete meal. Mmmm...mmmm.

Hawaiian Pizza Chicken Meal Prep

This fun low-carb pizza is a great high protein meal! Top a chicken breast with pizza sauce, cheese, and your favorite toppings. This version uses ham and pineapple for a fun Hawaiian twist.

Hawaiian Pizza Chicken Meal Prep

How long will Hawaiian Pizza Chicken last?

This Hawaiian Pizza Chicken meal will last 3 to 4 days in the fridge when properly stored. We recommend you use these glass meal prep containers. They are microwavable, as well as fridge and freezer safe, so reheating your Hawaiian Pizza Chicken in these awesome meal prep containers is an island breeze. Not to mention the airtight, leakproof lids will keep your prepped meals fresh for longer.

If you want to make sure your meal reheats evenly, it is a good idea to slice up the chicken before storing it. Also, if you put a little bit of extra pizza sauce on the bottom of the container before adding the chicken to the meal prep container, you will be sure to have delicious, moist chicken for all 4 meals.

Can Hawaiian Pizza Meal Prep Recipe be frozen?

This Pizza Chicken meal prep recipe can be frozen for up to 3 months. Once the meal is completely cooled, slice the chicken and put a little pizza sauce in the bottom of the glass meal prep containers and place the chicken and broccoli in the meal-prep containers, top with plastic wrap, and seal the lids and pop them in the freezer.

To reheat, remove the lid, keep the plastic wrap on, and warm in the microwave until it’s heated throughout. You can also add a bit of extra sauce and cheese before reheating to ensure that it stays moist and cheesy.

Hawaiian Pizza Chicken Meal Prep

How do you make Hawaiian Pizza Chicken?

You know we love to share simple, yet satisfying meals with you here at Meal Prep on Fleek. This recipe is no exception. Start by preheating the oven. Take 4 thawed Chicken breasts and season both sides with sea salt, pepper, and Italian seasoning. To make the meat more tender, place it in wax paper and lightly pound with a marinating prep tool (aka meat mallet) about 10 times per breast.

Place the seasoned, tenderized meat in a glass baking dish and cover with foil. Bake chicken as directed and then remove the foil and top with pizza sauce, shredded mozzarella cheese, and ham and pineapple. Return to the oven and bake until bubbly and starting to brown. Remove from the oven and let cool. Add parmesan and red chili flakes. Serve with steamed broccoli or any other favorite vegetable.

Hawaiian Pizza Chicken Meal Prep

More recipes like Pizza Chicken Meal Prep Recipes:

If you are looking for more recipes with an island flair and bursting with flavor, check out these other MPOF recipes!

Other tips for making this Chicken meal prep recipe:

  1. You can substitute Chicken tenders in place of the Chicken Breast. Use 3-4 chicken tenders in place of one chicken breast. Reduce initial baking time to about 12 or 13 minutes and then top with sauce, cheese, ham, and pineapple and return to oven and bake an additional 10 minutes until cheese is melted and bubbly.
  2. Use any of your favorite pizza toppings for a variety in this recipe. 
  3. Instead of the steamed broccoli, try asparagus, cauliflower rice, zucchini or any other veggie favorite.

This will be sure to become a favorite meal for you and your family. It’s the perfect keto-friendly, low-calorie meal to add to your recipe arsenal.

Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep Ingredients:

  • 4 chicken breasts
  • 1 tablespoon Italian seasoning
  • Sea salt and black pepper, to taste
  • ¾ cup pizza sauce
  • 1-2 balls of buffalo mozzarella (or 1 cup shredded mozzarella)
  • ½ cup Canadian bacon or baked ham, chopped
  • ½ cup pineapple
  • Parmesan cheese and red chili flakes, to garnish, optional
  • 2 cups broccoli, steamed
Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep

This fun low-carb pizza is a great high protein meal! Top a chicken breast with pizza sauce, cheese, and your favorite toppings. This version uses ham and pineapple for a fun Hawaiian twist.
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Prep Time: 15 minutes
Cook Time: 24 minutes
Total Time: 39 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 428kcal
Author: Nick Quintero

Ingredients

  • 4 medium Chicken Breast *Nutrition calculated using 1 pound
  • 1 tbs italian seasoning
  • salt & pepper to taste
  • ¾ cup pizza sauce
  • 1 cup Shredded Mozzarella Cheese *we used full fat
  • ½ cup Canadian bacon or ham choped
  • ½ cup pineapple diced
  • parmesan & red pepper flakes for garnish, optional
  • 2 cups Broccoli steamed

Instructions

  • Preheat oven to 425 degrees F.
  • Add chicken breasts to a baking dish, and season both sides with sea salt, pepper, and Italian seasoning.
  • Bake chicken for 18 minutes, until it’s slightly undercooked.
  • Top chicken breasts with pizza sauce, sliced or shredded mozzarella, ham and pineapple. Return to oven to bake for another 10-12 minutes, until the cheese is starting to brown and bubble.
  • Serve with steamed broccoli.

Video

Notes

WW Smart Points= Green:6  Blue:4  Purple:4

Nutrition

Serving: 1meal | Calories: 428kcal | Carbohydrates: 10g | Protein: 62g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 182mg | Sodium: 961mg | Potassium: 1293mg | Fiber: 3g | Sugar: 5g | Vitamin A: 773IU | Vitamin C: 56mg | Calcium: 205mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Hawaiian Pizza Chicken Meal Prep

Easy Steak and Potato Bites

by 2 Comments

If you are looking for a low-carb meal that won’t leave you feeling hungry, this hearty steak and potato recipe is sure to satisfy! This recipe is made in 1 pan for easy cleanup and ready to enjoy in 30 minutes flat!  

Easy Steak and Potato Bites

Who doesn't enjoy the rich hearty flavor of steak? It's one of our favorite proteins to grill up during the summer. But, enjoying the flavor and all of those nutritional bonus points, hello protein, don't have to be limited to the summer season. 

Easy Steak and Potato Bites

Nope! Instead, you can create a meal that has the same delicious flavors right in your kitchen! With the help of a cast-iron skillet, you can create this one-pan-wonder in just 30-minutes! This Easy Steak and Potato Bites recipe has an excellent balance of all of your macros; protein and fats from the lean sirloin steak, carbs from the potatoes, and some mushrooms to cover your veggies. 

Easy Steak and Potato Bites

Since seasonings like garlic, chives, rosemary, salt, and pepper tie the whole dish together making it a nutritional wonder for a weekend meal or your weekday lunches. Heck, we even love serving this on the weekends for brunch with an egg on top. Steak and eggs, yes, please!

Easy Steak and Potato Bites

Why Sirloin Steak?

We chose to use sirloin steak in this Easy Steak and Potato Bites recipe because it is both a nutritional powerhouse and a lean option that will fit anyone's macros. Three (3) ounces of cooked sirloin steak contains just 150 calories, 23g of protein, 2.1g of saturated fat, 50% of your daily value of zinc, and 10% of your daily value of iron. Now, if those aren't some numbers that make you want to include more lean cuts of beef in your life, we don't know what is. 

Once you have given this extra here easy recipe a try, be sure to grab a few other easy and affordable beef recipes to meal prep!

Easy Steak and Potato Bites Ingredients:

  • 2 tablespoon olive oil 
  • 1 tablespoon butter  
  • ⅔ lb. baby potatoes, quartered  
  • 1 lb. lean sirloin, cut into bite-size pieces  
  • 2 teaspoon minced garlic  
  • 1 tablespoon chopped chives  
  • 1 teaspoon dried rosemary  
  • ½ teaspoon sea salt 
  • ⅛ teaspoon cracked black pepper  

For Mushrooms 

  • 12 oz. white button mushrooms,  halved 
  • 1 tablespoon olive oil  
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon black pepper  
Easy Steak and Potato Bites

Ready to check out more beef recipes on our website? If so, here are a few of our favorites:

Easy Steak and Potato Bites

Easy Steak and Potato Bites

If you are looking for a low-calorie meal that won’t leave you feeling hungry, this hearty steak and potato recipe is sure to satisfy! This recipe is made in 1 pan for easy cleanup and ready to enjoy in 30 minutes flat!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: dinner, gluten free, low calorie, low carb, lunch, paleo, Steak
Servings: 4 meals
Calories: 340kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 1 tablespoon butter
  • ⅔ lb. baby potatoes quartered
  • 1 lb. lean sirloin cut into bite size pieces
  • 2 teaspoon minced garlic
  • 1 tablespoon chopped chives
  • 1 teaspoon dried rosemary
  • ½ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For Mushrooms

  • 12 oz. white button mushrooms halved
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper

Instructions

  • Heat 2 tablespoons olive oil over medium heat in a cast-iron pan. Add potatoes and cook 12-15 minutes or until fork-tender, stirring occasionally. Transfer potatoes to a plate or bowl. Wipe pan dry.
  • Blot steak with a paper towel to remove excess moisture. Increase heat to medium-high and add steak to pan over medium heat and sear for 2 minutes without moving. Turn steak using tongs and continue to cook 2 minutes without touching.
  • Melt butter in a pan with steak and add potatoes back. Stir in garlic, rosemary, chives, sea salt, and black pepper. Stir well to coat steak and potatoes. Cook 1 minute longer.
  • Divide steak and potatoes between large compartments of 4 MPOF real containers.
  • Heat olive oil over medium heat in skillet used for steak and potatoes. Add mushrooms and stir to coat. Cover and cook 8-10 minutes, stirring occasionally. Season with salt and pepper.

Nutrition

Calories: 340kcal | Carbohydrates: 17g | Protein: 29g | Fat: 18g | Sodium: 510mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Easy Steak and Potato Bites

Air Fryer Molasses Dijon Ham with Roasted Vegetables

by Leave a Comment

Are you looking for an easy, sweet & savory meal for the holidays? Ham is usually enjoyed during Thanksgiving, Christmas, and Easter. But Air Fryer Molasses Dijon Ham with Roasted Vegetables can be enjoyed at any time of the year. If people are deep frying turkeys for Thanksgiving, then why not fry ham for Easter or any other occasion? The twist to this recipe is that it's air-fried.

Table of Contents

Air-frying has become a popular way to indulge in the deliciousness of fried foods. From crispy fried chicken to turkey, and now ham - air-frying is easier and less fattening than traditional frying. If you enjoy oven-baked ham for its tangy flavors and caramelized edges, then you'll love Air Fryer Ham.

Let’s hop into the recipe!

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Ditch the oven and make this sweet and savory ham right in your air fryer. The glaze caramelizes on top for a crowd-pleasing dinner that is ready in under an hour! 

How long will Air Fryer Molasses Dijon Ham with Roasted Vegetables last for?

Air Fryer Ham and Roasted Vegetables will last up to 4 days when properly stored in the refrigerator. Store leftover ham and meal prep in a tightly-sealed container. If you're storing air-fried ham alone, you can use a storage bag. Be sure to let the air out of the bag before placing it into the refrigerator.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Can Ham be frozen?

Yes, you can freeze Air Fryer Ham. Store this meal prep recipe in the freezer using a plastic or glass container, heavy-duty freezer bag, aluminum foil, or freezer wrap. The ham will last for up to 4 months. When you're ready to enjoy it, thaw it in the refrigerator for at least 5 hours.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Recipe Ingredients:

For Ham 

  • 3lb. cooked spiral sliced bone-in ham  
  • ¼ cup molasses 
  • 2 tablespoon unsalted butter  
  • 1 tablespoon apple cider vinegar  
  • 2 teaspoon Dijon mustard 
  • ⅛ teaspoon ground clove 

For Brussels Sprouts 

  • 4 cups Brussels sprouts, halves 
  • 2 tablespoon balsamic vinegar  
  • 1 tablespoon olive oil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon minced garlic  
  • ½ teaspoon sea salt  

For Butternut Squash 

  • 4 cups cubed butternut squash  
  • 1 tablespoon olive oil  
  • 1 teaspoon cinnamon  
  • ¼ teaspoon sea salt  
Air Fryer Molasses Dijon Ham with Roasted Vegetables

How To Make It

Start by heating your air-fryer to 300 degrees Fahrenheit. Prepare the ham for frying by basting it with the butter, mustard, molasses, clove and apple cider vinegar marinade on aluminum foil. Combine the marinade ingredients into a saucepan and heat until the butter is melted. Full warning: the marinade will smell really good and get you really excited! Whisk the marinade ingredients together. Baste your cooked spiral ham with ¼ of the marinade, and cover the ham with foil. Fry the marinated ham in your air-fryer at 300 degrees for 40 minutes. At the 40-minute mark, unwrap ham, discard the foil, and baste the ham with the remaining marinade. Fry again for 5 to 7 minutes at 400 degrees. Here is when the crispy, mouth-watering caramelization process happens (our favorite part).

While your ham is frying the first time, bake the Brussels sprouts and squash in the oven at 400 degrees for a total of 25 to 30 minutes. To make the roasted vegetables, line a large baking sheet with parchment paper. Combine Brussels sprout ingredients with Brussel sprouts in a mixing bowl and bake on the top half of the baking sheet for 15 minutes. Next, do the same with your squash and bake with the Brussels sprouts for 10 to 15 minutes.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Air Fryer Ham and Roasted Vegetable meal prep recipe is done in just under one hour.

Related: 23 Best Leftover Ham Meal Prep Recipes

How to portion Air Fryer Molasses Dijon Ham with Roasted Vegetables?

Evenly distribute 1 cup of Brussels sprouts and squash into 4 three-compartment MPOF containers. Divide 2 cups of ham amongst the meal prep containers to go with the ham. Now you have four sweet & savory meals for lunch or dinner! Freeze the remaining Air Fryer Ham as previously instructed.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

More Air Fryer meal prep recipes:

Of course, we have more air-fryer meal prep recipes! Some are gluten-free just like this one. Let us know what you think of these:

And if that isn't enough, we have 25 Air Fryer Recipes That Will Change The Way You Meal Prep FOREVER!!

Other tips for making Air Fryer Molasses Dijon Ham with Roasted Vegetables:

  • Don't overcrowd the air-fryer basket. To avoid doing so, stick to a 3-pound ham.
  • Change up the roasted vegetables. Sweet potatoes, broccoli, asparagus... those all sound delicious with Air Fryer Ham!
  • Don't overcrowd your baking sheet, either. Make sure you use a large sheet pan.
  • If you want to freeze roasted vegetables along with the ham, cook more but not completely. When you reheat the vegetables, they won't be soggy.
Air Fryer Molasses Dijon Ham with Roasted Vegetables
Air Fryer Molasses Dijon Ham with Roasted Vegetables

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Ditch the oven and make this sweet and savory ham right in your air fryer. The glaze caramelizes on top for a crowd-pleasing dinner that is ready in under an hour!
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Prep Time: 10 minutes
Cook Time: 47 minutes
Total Time: 57 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, ham, instant pot, lunch, Meal Prep
Servings: 4 meals
Calories: 629kcal
Author: Nick Quintero

Ingredients

For Ham

  • 3 lb. cooked spiral sliced bone-in ham extras will be saved for other meals
  • ¼ cup molasses
  • 2 tablespoon unsalted butter
  • 1 tablespoon apple cider vinegar
  • 2 teaspoon Dijon mustard
  • ⅛ teaspoon ground clove

For Brussels Sprouts

  • 4 cups Brussels sprouts halves
  • 2 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt

For Butternut Squash

  • 4 cups cubed butternut squash
  • 1 tablespoon olive oil
  • 1 teaspoon cinnamon
  • ¼ teaspoon sea salt

Instructions

  • Heat Air Fryer to 300ºF. Place ham on a large piece of foil flat side down. Combine butter, molasses, apple cider vinegar, ground clove and mustard in a small saucepan over low heat. Heat until butter is melted and whisk ingredients to incorporate. Remove from heat. Baste ham with ¼ of the mixture and wrap foil tightly around ham. Place onto the basket of air fryer and fry for 40 minutes. Carefully unwrap the foil and discard. Place ham back into air fryer basket and baste with remaining sauce. Return to air fryer at 400F for 5-7 minutes to caramelize the top. Rest for 10 minutes before slicing.
  • While ham cooks, preheat oven to 400ºF and line a large baking sheet with parchment paper. Combine ingredients for brussels sprouts in a medium mixing bowl and stir to coat. Pour onto the top half of the baking sheet and spread evenly. Combine ingredients for butternut squash in a medium mixing bowl and stir to coat. Pour onto the bottom half of the baking sheet. Bake for 15 minutes. Stir brussels sprouts and squash with a wooden spatula and return to the oven for 10-15 minutes longer.
  • Evenly distribute squash between 4 (1 cup) compartments of white MPOF containers and divide brussels sprouts between the other 1 cup compartments. Slice ham and add ⅓ lb. to 4 (2 cups) MPOF compartments. Remaining sliced ham can be stored in a black MPOF container in the refrigerator for use in soups, omelets, sandwiches, and salads.

Notes

The ham makes 8 servings. Use 4 servings for your meal prep and save or freeze the other 4 servings for additional meals. 
__
Macros are based on 4 servings of ham plus sides listed. 
__
Macros for 1 out of 8* servings of ham only are:
317 calories | 26g protein | 19.9g carbs | 12.8g fat 
*This could easily make 8-12 servings. 

Nutrition

Calories: 629kcal | Carbohydrates: 73g | Protein: 32g | Fat: 24g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic Pepper Beef

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Table of Contents

When you're short on time but still want a delicious, protein-packed meal, this 30 Minute Garlic Pepper Steak Meal Prep is the answer. Inspired by the viral Creamy Garlic Pepper Steak, this dish is a quick and easy way to enjoy a rich, flavorful meal that’s perfect for any day of the week. With tender flank steak, a creamy garlic sauce, and a boost of spinach, this meal prep is as nutritious as it is satisfying. Ready in just 30 minutes, it’s the perfect solution for a busy schedule without compromising on taste!

Is Garlic Pepper Good on Steak?

Yes, garlic pepper is an excellent seasoning for steak! The combination of garlic and pepper creates a robust flavor profile that enhances the natural taste of the meat. Garlic adds a rich, savory depth, while black pepper provides a hint of heat and spice. Together, they form a delicious crust on the steak when cooked, making each bite flavorful and aromatic. It's a popular choice for steak lovers who enjoy bold, savory flavors.

Ingredients:

  • 1 lb flank steak
  • 1 cup spinach
  • ¼ cup butter
  • ¼ cup cream cheese
  • ½ cup finely grated parmesan
  • 3 tablespoon olive oil
  • 1 cup milk
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon chili flakes
  • Optional: Serve with rice, topped with herb seasoning and red pepper

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for lunch or dinner throughout the week.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the steak and sauce are warmed through. You can also reheat the meal in a skillet over medium heat for a few minutes, which helps maintain the texture of the steak and the creaminess of the sauce.

What Cut of Steak Is Used for Pepper Steak?

Pepper steak is traditionally made with cuts of beef that are tender and quick-cooking. The most common cuts used are flank steak, sirloin, or ribeye. These cuts are ideal because they cook quickly over high heat, which helps retain their tenderness and juiciness. Flank steak, in particular, is a popular choice because it has a rich, beefy flavor and is easy to slice into thin strips, which is typical for pepper steak recipes.

Why Is Pepper Steak So Tender?

Pepper steak is tender primarily due to the way the meat is prepared and cooked. The steak is usually sliced thinly against the grain, which helps break down the muscle fibers, making it easier to chew. Additionally, pepper steak is often cooked over high heat for a short period, which helps to sear the outside while keeping the inside tender and juicy. Marinating the steak before cooking can also help tenderize the meat by breaking down some of the proteins, resulting in a softer texture.

What Is the Ratio for SPG?

SPG stands for Salt, Pepper, and Garlic, a classic seasoning blend used for steak and other meats. The typical ratio for SPG is 1:1:1, meaning equal parts salt, pepper, and garlic powder. This balance ensures that each component complements the others, providing a well-rounded flavor profile. However, you can adjust the ratio to suit your taste preferences, adding more garlic for a stronger flavor or more pepper for extra heat.

Final Notes:

This 30 Minute Garlic Pepper Steak Meal Prep is a game-changer for anyone who loves bold flavors and quick meals. With tender steak, a creamy garlic sauce, and fresh spinach, this dish is both satisfying and nutritious. Perfect for meal prepping, it ensures you have a delicious, homemade meal ready whenever you need it. Whether you’re preparing for a busy workweek or looking for a quick dinner option, this recipe will keep you coming back for more.

Here are a few more Meal Prep Recipes with Beef:

Garlic Pepper Beef with seasoned rice in meal prep containers

Garlic Pepper Beef

This 30 Minute Garlic Pepper Steak Meal Prep is a game-changer for anyone who loves bold flavors and quick meals.
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Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: Asian, Filipino
Diet: Gluten Free
Keyword: Steak
Servings: 4 servings
Calories: 497kcal
Author: Nick Quintero

Ingredients

  • 1 lb flank steak
  • 1 cup spinach
  • ¼ cup butter
  • ¼ cup cream cheese
  • ½ cup finely grated parmesan
  • 3 tablespoon olive oil
  • 1 cup milk
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Paprika
  • 1 teaspoon Chilli Flakes

Instructions

  • Slice the steak into thin pieces and add in all the seasoning.
  • In a skillet, cook the steak over medium heat with butter until cooked to your desired temp.
  • For medium rare, it will take about 8-10 minutes.
  • Once the beef has cooked, add in the milk, cream cheese, parmesan, *extra seasoning if you want, and the spinach.
  • Once that has cooked down, distribute into your meal prep containers and serve with rice topped with herb seasoning and red pepper!

Video

Notes

Optional: Serve with ½ cup of white rice.  
The macros for a ½ cup of cooked white rice (approximately 79 grams) are as follows:
  • Calories: 100-120 kcal
  • Carbohydrates: 22-28 grams
  • Protein: 2-3 grams
  • Fat: 0-1 gram
 

Nutrition

Serving: 4oz | Calories: 497kcal | Carbohydrates: 7g | Protein: 32g | Fat: 38g | Saturated Fat: 17g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Trans Fat: 0.5g | Cholesterol: 131mg | Sodium: 1034mg | Potassium: 602mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1853IU | Vitamin C: 2mg | Calcium: 240mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Craving a delicious and easy meal prep idea? Try this 30 Minute Garlic Pepper Steak Meal Prep and share your experience with us! Use the hashtag #GarlicPepperSteak on social media to show off your cooking skills and inspire others to enjoy quick and tasty meals. Don’t forget to follow @mealpreponfleek for more easy meal prep recipes! Happy cooking!

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

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Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli is a delicious way to use ground beef and it's loaded with protein!

This hearty Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli meal prep is bursting with flavor! Packed with protein from both lean ground beef and chickpeas, this is one meal prep recipe that will keep you feeling satisfied and fueled all afternoon long! No 3pm slumps around here, thanks to the good balance of fats, protein, and carbs. It's also easy as far as a make-ahead meal prep is concerned. You can break this down into as many steps as you like since they're pretty distinct.

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli Ingredients:

For patties:

  • 16 oz lean ground beef (I used 85% lean)
  • ½ white onion, chopped
  • 1 handful chopped parsley
  • ½ teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • Cooking spray (optional)

For the rice and the rest:

  • ½ cup long-grain white rice
  • ½ cup canned chickpeas 
  • ⅔ cup chopped peeled tomatoes
  • 1 large head broccoli
  • 1 teaspoon ghee

How to Make Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

You first make the patties by combining the ground beef, onion, and seasonings in a large bowl. Scoop them into evenly-sized small patties and set aside. Cook the patties over medium heat in a skillet and then take them off the heat. Finally, cook the rice in a deep skill or a saucepan until the water has been absorbed, and add in the tomatoes and chickpeas. Meanwhile, as the rice cooks, you can steam the broccoli and it's all ready around the same time. 

If you want to break this down further into its own steps, making the broccoli ahead of time is an easy step. Prepping the beef patties is smart, too; just keep them in an airtight container after you cook them. Sometimes you have to get really granular with meal preps, and that's ok. Whatever it takes to get a good meal on the table. 

How to Serve Tomato and Chickpea Rice

This is a great meal prep because everything fits neatly into prep containers and can store for up to 4 or 5 days in the fridge. Simply reheat it all wrapped in foil in the oven for 10 to 15 minutes. You could even eat the beef patties cold if desired. It's pretty complete in terms of a meal as is, but if desired, add a salad or some crusty bread if those items fit with your dietary plans. You can also freeze every part of this dish in an airtight container for up to 3 months. Defrost overnight or in the microwave, or right in a hot skillet with a bit of butter or olive oil.

Substitutions and Alterations

You can make this dish with other ground meat such as turkey, chicken, or pork. They might not be as moist as beef, thanks to the lower fat content, but the dish will still taste great. 
Similarly, feel free to use white beans of any kind, which will complement this dish well. 

You can also vary the types of dried seasonings, too. Oregano is great with beef, and so is rosemary. Paprika would pair well along with the cumin and chili powder, and maybe even a little dried coriander, too. 

Swap out the white rice for brown rice if desired, or cauliflower rice.

Make any other veggie instead of broccoli, such as green beans, Brussels sprouts (roasting them would be great), or even sauteed bell peppers. 

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

This hearty Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli meal prep is bursting with flavor!
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Chickpeas, Meal Prep
Servings: 4 meals
Calories: 407kcal
Author: Nick Quintero

Ingredients

Patties

  • 16 oz lean ground beef 85%
  • ½ medium white onion chopped
  • 1 handful parsley chopped
  • ½ tsp. sea salt
  • 1 tsp. black pepper
  • 1 tsp. cumin
  • ½ tsp. chili powder
  • cooking spray optional

Rice & Veggies

  • ½ cup long grain white rice
  • ½ cup chickpeas
  • ⅔ cup tomato chopped
  • 1 tsp. ghee
  • 1 large head broccoli

Instructions

  • In a large bowl combine ground beef, chopped onions, chopped parsley, and all seasonings. Mix with a spatula or your hand. Scoop evenly-sized small patties with a measurement scoop/cup/spoon.
  • Spray a nonstick pan with cooking spray and preheat the pan over medium heat. Cook the patties over medium heat, 5 minutes per side. Remove from the pan and set aside.
  • In a deep medium-sized pan, combine ½ cup long grain white rice and 1 cup water. Cook over medium-low heat for about 20 to 25 minutes, or until the rice absorbs the water.
  • In the nonstick skillet you used for the beef patties, heat the ghee over medium heat. Stir in the cooked rice and cook with the ghee for about 3 minutes. Stir in the tomatoes and chickpeas and cook for 3–4 minutes.
  • 6- Distribute the food evenly among meal prep containers and refrigerate until ready to eat.

Notes

Approximate macros per serving: 407 calories, 28 g protein, 26 g carbs, 19 g fat.
_
Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1meal | Calories: 407kcal | Carbohydrates: 26g | Protein: 28g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tomato Spinach Shredded Chicken Bowl

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Shredded chicken bowl with tomato, spinach, Brussels sprouts and mashed sweet potatoes, and pasta. What else do you need!?

Shredded chicken in a bowl is just the start of this overflowing bowl loaded with tomatoes, roasted Brussels sprouts, mashed sweet potatoes, and pasta. Yes, we somehow got this all in one bowl! Oh, there's also spinach and white beans, too, but you can't see that.

 

meal prep recipe - shredded chicken bowl

Looking for a hearty, nutritious, and flavor-packed meal that ticks all the boxes? This Shredded Chicken Bowl is a one-stop-shop for everything delicious and healthy. Packed with lean protein, wholesome veggies, satisfying pasta, and creamy mashed sweet potatoes, this bowl is perfect for meal prep, a family dinner, or a satisfying lunch. Whether you're serving 5 or 10, this bowl can easily be adjusted to meet your needs. Ready to dive into a bowl that has it all? Let’s get started!

Serve 5-10 (adjust to own preference)

Ingredients:

1 can cannelloni beans in water
640 g chicken breast
500g whole wheat pasta (Make this Gluten-Free with Banza Penne Pasta)
1 can natural diced tomato
100g baby spinach
Himalayan salt
Pepper
1 Garlic clove
coconut oil
Olive Oil
Parsley
Chile flakes (optional, only if you want to spice it up)

Sides

(serves 1)
1. Mashed sweet potato:
100g Sweet potato
1 teaspoon of unsalted butter
10ml of almond milk

1. Boil the sweet potato till softened.
2. Mash and mix with butter and milk.

2. Brussels Sprouts
4 brussels sprouts
1 teaspoon Olive oil
Pepper and salt

1. Preheat oven to 140c
2. Bake Brussels sprouts with a little bit of olive oil till liking.

This Shredded Chicken Bowl is more than just a meal; it’s a celebration of flavors and textures, perfect for anyone looking to enjoy a wholesome and satisfying dish. Whether you're meal prepping for the week or serving a family dinner, this bowl has everything you need: protein, veggies, carbs, and that extra touch of comfort from the mashed sweet potatoes. Enjoy the ultimate comfort bowl that’s as easy to prepare as it is to love.

Ready to try this ultimate comfort bowl? Make this Shredded Chicken Bowl with Tomato, Spinach, Brussels Sprouts, Mashed Sweet Potatoes, and Pasta today and let us know how it turned out! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let's inspire each other to enjoy delicious and nutritious meals every day!

Check out these other Pasta Meal Preps:

meal prep recipe - shredded chicken bowl

Tomato Spinach Shredded Chicken Bowl

This time-saving meal-prep shredded chicken bowl recipe will help you get healthy lunch on the table at work, school or home quickly without sacrificing flavor or your hard-earned money!
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Lunch
Cuisine: Italian
Keyword: Chicken, Meal Prep
Servings: 5 servings
Calories: 638.23kcal
Author: Nick Quintero

Ingredients

  • 1 can cannellini beans in water
  • 640 g chicken breast
  • 500 g whole wheat pasta
  • 1 can diced tomato
  • 100 g baby spinach
  • Himalayan salt to taste
  • Pepper to taste
  • 1 clove garlic chopped
  • 1 tablespoon olive oil
  • parsley to taste
  • Chilli flakes optional - adds spice

Instructions

  • Heat coconut oil on pan and sauté diced garlic.
  • Cook chicken with oregano, pepper and salt for 10 mins or until nearly done. Then shred the chicken
  • In a medium sized sauce pan, heat canned diced tomato.
  • Add spinach and cannelloni beans then add olive oil, pepper, chilli flakes, salt and parsley
  • Add shredded chicken and cook for 10 mins or until done.
  • Meanwhile, heat water to boil and cook pasta until liking.
  • Enjoy!

Nutrition

Serving: 1meal | Calories: 638.23kcal | Carbohydrates: 97.86g | Protein: 49.43g | Fat: 7.96g | Saturated Fat: 1.46g | Cholesterol: 81.92mg | Sodium: 185.05mg | Potassium: 1353.35mg | Fiber: 5.48g | Sugar: 2.3g | Vitamin A: 2009.97IU | Vitamin C: 14.99mg | Calcium: 155.78mg | Iron: 8.07mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Slow Cooker Salsa Chicken Meal Prep Recipe

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Are you looking for a meal prep recipe that's both delicious and requires minimal effort? This Easy Slow Cooker Chicken Meal Prep is the answer! With just a few ingredients and a slow cooker, you can have a flavorful, nutritious meal ready to go without spending hours in the kitchen. Perfect for busy weekdays or when you simply want a no-fuss meal, this recipe is a must-try for anyone who loves good food and values their time.

Ingredients:

  • 1 lb chicken breast
  • 1 jar Melissa’s Hatch Chile Salsa
  • 1 package Melissa’s Steam Fresh Black Eyed Peas
  • 1 avocado, diced (for serving)
  • Corn tortillas (for serving)
Slow Cooker Salsa Chicken Meal Prep Recipe

How to Store:

  • Divide the chicken, black-eyed peas, and salsa mixture evenly into four meal prep containers. Top each container with fresh avocado right before serving to keep it from browning.
  • Seal the containers tightly with lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them ideal for weekday lunches or dinners.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes or until the chicken mixture is warmed through. If you prefer, you can also reheat the chicken and black-eyed peas in a skillet over medium heat.
  • Add fresh avocado after reheating to maintain its creamy texture and flavor. Serve with warmed corn tortillas for a complete meal.

This Easy Slow Cooker Chicken Meal Prep is the ultimate time-saver for those busy days when you want a wholesome, homemade meal without the hassle. With the rich flavors of Hatch Chile Salsa, tender chicken, and hearty black-eyed peas, this meal is sure to satisfy your taste buds and keep you full. Plus, it’s easy to prepare and perfect for meal prepping, making your week stress-free and delicious!

Ready to simplify your meal prep routine? Try this Easy Slow Cooker Chicken Meal Prep recipe and enjoy a week of flavorful, hassle-free meals. Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek and inspire others to enjoy easy, delicious meals too. Happy cooking!

Black Eyed Peas nutrition fact:

black eyed peas nutrition fact


Black Eyed Peas are a good source of both fiber and protein! These small, yet powerful beans contain 8g of protein and 6g of fiber per serving, which means they deliver a quarter of your daily fiber content for the day! The soluble fiber found in black eyed peas aids in the prevention of type 2 diabetes by keeping blood sugar levels balanced after you eat!

Slow Cooker Salsa Chicken Meal Prep Recipe

Slow Cooker Salsa Chicken

Set it and Forget it... this Slow Cooker Salsa Chicken is also backed with protein and fiber!
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Prep Time: 5 minutes
Cook Time: 4 hours
Total Time: 4 hours 5 minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Diet: Gluten Free
Keyword: Chicken
Servings: 4 servings
Calories: 130.08kcal
Author: Nick Quintero

Ingredients

  • 1 lbs chicken breast
  • 1 jar Hatch Chile salsa
  • 1 package steamed black eyed peas
  • 1 ea Avocado

Instructions

  • Add all ingredients into the crockpot
  • Cook on high 4hrs
  • Shred chicken
  • Serve with fresh diced avocado + corn tortilla (optional)

Video

Nutrition

Serving: 1meal | Calories: 130.08kcal | Carbohydrates: 0.09g | Protein: 24.1g | Fat: 2.98g | Saturated Fat: 0.65g | Cholesterol: 72.58mg | Sodium: 133.37mg | Potassium: 419.57mg | Sugar: 0.02g | Vitamin A: 34.02IU | Vitamin C: 1.36mg | Calcium: 5.67mg | Iron: 0.42mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pot Southwestern Meal Prep

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Looking for a delicious and efficient way to meal prep for the week? This Southwestern Meal Prep is a perfect solution! Combining juicy steak, flavorful Hatch chile salsa, and a hearty mix of rice, corn, and beans, this one-pot wonder is not only tasty but also incredibly easy to make. With the added creaminess of fresh avocado, this meal prep is sure to become a favorite. Let’s dive into how you can whip up this Southwestern-inspired dish in no time!

Ingredients:

  • 1 tablespoon olive oil
  • 1 lb steak, sliced
  • 1 cup Hatch Chile salsa
  • 2 cups cooked brown rice
  • 1 ½ cups frozen corn (or fresh if in season)
  • 15 oz steamed kidney beans
  • 1 avocado, diced
Southwestern Meal Prep

How to Store:

  • Store the meal prep containers in the refrigerator for up to 4 days. Make sure the lids are tightly sealed to keep everything fresh. If you plan to store the meals for longer, you can freeze them for up to a month. Just leave out the avocado when freezing and add it fresh when you're ready to eat.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. If reheating from frozen, allow the meal to thaw overnight in the refrigerator before microwaving. For the best results, add the avocado after reheating to maintain its creamy texture.

This Southwestern Meal Prep with steak, rice, corn, Hatch chiles, and beans is a fantastic way to enjoy a hearty, flavorful meal without spending hours in the kitchen. With everything cooked in one pot, cleanup is a breeze, and you get a balanced meal packed with protein, fiber, and healthy fats. Perfect for busy weeknights or a satisfying lunch, this meal prep will keep you coming back for more.

Ready to spice up your meal prep game? Try this Southwestern Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your delicious dishes and inspire others to enjoy easy, flavorful meals. Happy cooking!

One Pan Southwestern Meal Prep

One Pan Southwestern Meal Prep

The easiest way to make dinner is with these convenient one-pot meals. Healthy Steak, Rice, Corn, and Beans Meal Prep with a little Hatch Chile Salsa
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Lunch
Cuisine: Mexican
Keyword: Beef, Meal Prep
Servings: 6 servings
Calories: 522.94kcal
Author: Nick Quintero

Ingredients

  • 1 lbs steak sliced
  • 1 cup Hatch Chile salsa
  • 2 cups Brown Rice cooked
  • 1.5 cup Frozen corn
  • 15 oz Steamed Kidney Beans
  • 1 ea Avocado diced
  • 1 tbs olive oil

Instructions

  • Heat olive oil in skillet over medium heat
  • When oil is hot add in sliced steak strips
  • Saute steak until cooked half way through (about 3 minutes per side)
  • Add in hatch chili salsa, brown rice, corn and kidney beans
  • Mix
  • Cover and cook for 5 minutes
  • Mix again
  • Cover and cook an additional 5 minutes or until bubbling
  • Evenly divide between meal prep containers
  • Finish off with diced avocado, if desired

Video

Nutrition

Serving: 1meal | Calories: 522.94kcal | Carbohydrates: 70.81g | Protein: 25.02g | Fat: 15.91g | Saturated Fat: 5.52g | Cholesterol: 46.12mg | Sodium: 496.23mg | Potassium: 754.35mg | Fiber: 7.07g | Sugar: 3.67g | Vitamin A: 246.76IU | Vitamin C: 4.97mg | Calcium: 46.75mg | Iron: 3.61mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast

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Zoodles, or zucchini noodles, are fun to make, fun to eat and easy to prepare with this grilled chicken and tomato oregano sauce meal prep!

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast is a tasty one-pot low-carb meal prep recipe. You may even have many of the ingredients on hand already! In less than 20 minutes, you'll have a week's worth of flavorful lunches ready to go. The best part? You can do this all in one pan, which eases prep and cleanup. Using fresh oregano brings a really nice vibrant taste to this dish.

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast Ingredients

  • 1 ½ pounds boneless, skinless chicken breasts
  • 4 large zucchini
  • Salt and black pepper, to taste

For the Sauce:

  • 2 cups chopped peeled tomato
  • 1 + ½ tbsp. minced garlic
  • 1 teaspoon salt
  • 2 tablespoon fresh oregano, chopped finely
  • 2 tablespoon avocado oil

How to Make Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast

To make this dish, you start by spiralizing the zucchini into noodles, so you will need a spiralizer. You can cook them a little bit if you like, or leave them raw. We like to leave them raw because if you plan to reheat the dish after prepping it, they'll cook a bit. (If you cook them first and then reheat they sometimes lose a bit of their crunchiness). Cook the chicken in a grill pan or a skillet. Then, add the tomatoes, garlic, and oregano and cook until the tomatoes start to break down and make a sauce. Serve it all over the zoodles. 

How to Store and Serve Zoodles with Tomato Oregano Sauce and Grilled Chicken 

Prep each container with the zoodles first, and then add the chicken and tomato oregano sauce on top. Seal them tightly and store in the fridge. The cool thing about this dish is that you can either eat cold, at room temperature, or hot; it's equally good all three ways. It should keep up to 4 days. The chicken and tomato sauce will freeze well if desired, but the zoodles won't reheat so well from frozen. (Zucchini is very watery). If you want more veggies, a side of steamed or roasted vegetables would be great here. If you're keeping things low-carb, try green beans or broccoli, or maybe a salad with an easy vinaigrette.

Substitutions and Alterations

You can make this dish with shrimp or pork, or even steak, and it's delicious. Tofu would work, too.

If you're not doing a low-carb diet, feel free to serve with rice noodles (gluten-free) or regular pasta, such as spaghetti. 

If you don't have a grill pan, that's ok. Simply cook everything in a skillet, starting with the chicken breasts in avocado oil. Then, follow the recipe instructions for the sauce, adding it to the pan.

Other herbs and seasonings work well here. Try thyme or basil, for example. If you can't find fresh, reduce the amount to a couple of teaspoons instead of tablespoons. (Pro tip: You typically need less of a dried herb than you do with a fresh herb.)

LOVE ZOODLES? SO DO WE!

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast

This tasty low-carb one pot Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast recipe is so easy to prepare! In less than 20 minutes you can have a week's worth of flavorful lunches ready to go! BONUS: one pan!
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Prep Time: 7 minutes
Cook Time: 13 minutes
Total Time: 20 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 363kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds boneless, skinless chicken breasts
  • 4 large zucchini
  • Salt and black pepper to taste

For The Sauce

  • 2 cups tomatoes chopped and peeled
  • 1 ½ tbps. garlic minced
  • 1 tsp. salt
  • 2 tbsp. oregano
  • 2 tbsp. avocado oil

Instructions

  • Preheat a nonstick grill pan over medium heat. Season chicken breasts with salt and pepper and cook them in the grill pan for 5 minutes or so on each side (or for less time if they are thin).
  • Spiralize your zucchini while the chicken cooks and transfer even portions to meal prep containers.
  • Heat the avocado oil in a nonstick pan over medium heat. Stir in the chopped tomato garlic, oregano, and salt, and cook for 5 minutes until the tomatoes start to break down and a sauce forms.
  • Either mix the sauce with zoodles or serve on top with chicken breasts.

Video

Notes

Approximate macros per serving: 363 calories, 49 g protein, 7 g carbs, 14 g fat.
_
Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1meal | Calories: 363kcal | Carbohydrates: 7g | Protein: 49g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Tasty Low Carb One Pot Zoodles

One Pan Beef Stroganoff (Paleo,GF)

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One Pan Paleo Beef Stroganoff is an easy dinner recipe for anyone. Tender chunks of grass-fed beef, hearty portobello mushrooms, and a creamy sauce are served over spaghetti squash to make this traditional dish paleo and gluten-free. 

One Pan Paleo Beef Stroganoff - 1

Beef Stroganoff holds a special place in my (Sarah's) heart. As a kid, I remember my dad always called it Beef Strogan-AWFUL because it was basically a bunch of cheap ingredients tossed together to make a meal when he was younger. When you didn't have money you made do with what you had. But, my grandmother made a killer recipe. Hearty, filling and full of flavor. But, also full of ingredients, I try to avoid (can we say canned cream of mushroom soup).

Because of that, it has been years since I have enjoyed this recipe. But, I was determined to make a version just as good as my grandmothers, but with paleo friendly ingredients. Oh, and that could be made in one dish because those are my favorite. Well, it took me a few tries since her recipe said, "A pinch of this, A dash of that." But, I got it.

One Pan Paleo Beef Stroganoff - 1

One Pan paleo Beef Stroganoff would (traditionally) be served over egg noodles, but since those are a 'no-n' in the paleo world, I opted for one of my favorite spaghetti alternatives, spaghetti squash. You could also go with zoodles or cauliflower rice. Any of those would be great!

You will also see that I have listed a few alternatives. This recipe, as written, is high in protein and moderate in fat. But, you can swap the dairy free yogurt (if not paleo) for Greek yogurt or even traditional sour cream. Also, if you like a thicker sauce you can increase the amount of flour used.

If you aren't a fan of beef, go ahead and try this with chicken! I would love to know how it turns out. Also, tofu, for my vegan/vegetarian friends would work perfectly! Just be sure to switch the broth to vegetable.

One Pan Paleo Beef Stroganoff Ingredients:

1 pound boneless, grass-fed strip steak
1 medium onion
8 ounces portobello mushrooms
¾ cup plain, unsweetened dairy-free yogurt
½ cup beef broth (paleo friendly)
1-2 tbs tapioca flour
1 teaspoon Worcestershire sauce 
1 teaspoon minced garlic
1 teaspoon onion powder
1 teaspoon paprika
1 bay leaf
salt & pepper, as desired
fresh parsley, as desired
2 lbs spaghetti squash, cooked

One Pan Paleo Beef Stroganoff - 1
One Pan Paleo Beef Stroganoff - 1

One Pan Beef Stroganoff (Paleo, GF)

One Pan Paleo Beef Stroganoff is an easy dinner recipe for anyone. Tender chunks of grass-fed beef, hearty portobello mushrooms, and a creamy sauce are served over spaghetti squash to make this traditional dish paleo and gluten-free. 
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Beef, paleo
Servings: 4 meals
Calories: 384kcal
Author: Nick Quintero

Ingredients

  • 1 pound strip steak cut into chunks
  • 1 medium onion (150g) diced
  • 8 ounces portobello mushrooms sliced
  • ¾ cup dairy free yogurt*
  • ½ cup beef broth
  • 1-2 tbs tapioca flour *Use 2 tablespoon if you'd like a thicker sauce (macros based on 1 tbsp)
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon Minced Garlic about 1 clove
  • 1 teaspoon onion powder
  • 1 tsp paprika
  • 1 bay leaf
  • salt & pepper as desired
  • fresh parsley optional

For serving

  • 2 pounds spaghetti squash cooked (32oz)

Instructions

  • Brown steak, onion and minced garlic in a pan until no pink remains in your steak.
  • Add in sliced mushrooms and cook 2-3 additional minutes.
  • Stir in 1-2 tbsp. tapioca flour.
  • Add beef broth, worcestershire sauce, onion powder, paprika, salt, pepper and bay leaf. Bring to a boil.
  • Reduce heat and simmer on low for 10 minutes.
  • Remove pan from the heat and stir in dairy free yogurt and parsley.
  • Serve with spaghetti squash.

Notes

* This recipe is traditionally made with sour cream. If you are not following a paleo diet, please feel free to use sour cream or Greek yogurt. Please keep in mind this will alter the macros as seen below.
Nutrition for 1 out of 4 servings including spaghetti squash:
36g Protein || 25g Carbs || 15.5g Fat
 

Nutrition

Serving: 1meal | Calories: 384kcal | Carbohydrates: 25g | Protein: 36g | Fat: 15.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Salmon Tacos with Beets

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Are you sick of summer yet? Yeah, didn't think so. Motivation to cook is admittedly harder to come by when the weather is extra-hot, but the good thing about summer food is that most of it can be made without an oven.

Salmon Tacos with Roasted Corn

One of the things that I'm more and more conscious of is the amount of time I spend looking for recipes or combinations that I want to meal prep for the upcoming week (especially during the summer). In fact, a recent study shows, people spend an average of 2 hours and 13 minutes every day thinking about hunger and meal choices, which adds up to 34 days each year. WHAT?! Crazy right? On top of that, I commute for about 100 miles per day, Mon-Fri, which calculates out to 637 hours, or 27 days, in my car. That's 61 days of my life that are limiting my productivity.... and lets not talk about sleep! OK, rant over.

This week, I made salmon tacos with roasted corn and beets, however since I'm not a fan of beets, I left them out.

Salmon Tacos With Beets and Corn

This recipe calls for steamed beets. You can steam them yourself or buy them pre-steamed in the refrigerated section at the supermarket. Start getting recipes like this emailed to you each week by clicking here

Servings 1
Cooking Time: 20 min

NUTRITION FACTS
537 calories, 19 g fat (3 g saturated), 59 g carbs,12 g fiber, 32 g protein

Ingredients:
1 salmon fillet (about 3 oz), skin removed, cut into 9 bite-sized pieces
¼ teaspoon cumin, plus more for yogurt sauce
1 sprinkle paprika
salt
pepper
1 teaspoon canola oil
¼://www.melissas.com/Organic-Baby-Beets-Peeled-Steamed-p/1448.htm" target="_blank" rel="nofollow noopener">steamed beets, cut into rough ½-inch pieces
¼ cup fresh corn kernels (from about ½ small ear)
1 tablespoon fresh mint, torn
3 small corn tortillas

Directions:
Season salmon with cumin, paprika, salt, and pepper.
In a large skillet over medium-high heat, heat 1 teaspoon oil.
Add salmon and cook, turning occasionally, until lightly browned on all sides, about 4 minutes.
Remove from skillet and set aside.
In a bowl, stir together yogurt, dill, lime zest, half the lime juice, and a sprinkle of cumin.
In another bowl, stir together beets, corn, mint, and salmon.
Wipe out skillet and return to medium heat.
Warm tortillas, about 1 minute per side.
Top tortillas with salmon and vegetables.
Garnish with yogurt sauce and remaining lime juice.

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Salmon Tacos With Beets and Corn

Who doesn't love salmon tacos? This recipe calls for steamed beets. You can steam them yourself or buy them pre-steamed in the refrigerated section at the supermarket
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Salmon, Tacos
Servings: 3 tacos
Calories: 576kcal
Author: Nick Quintero

Ingredients

  • 1 salmon fillet about 3 oz, skin removed, cut into 9 bite-sized pieces
  • ¼ teaspoon cumin plus more for yogurt sauce
  • 1 sprinkle paprika
  • salt
  • pepper
  • 1 teaspoon canola oil
  • ¼ cup plain 2-percent-fat Greek yogurt
  • 1 teaspoon fresh dill chopped
  • ½ lime zest and juice, divided
  • 2 medium steamed beets cut into rough ½-inch pieces
  • ¼ cup fresh corn kernels from about ½ small ear
  • 1 tablespoon fresh mint torn
  • 3 small corn tortillas

Instructions

  • Season salmon with cumin, paprika, salt, and pepper.
  • In a large skillet over medium-high heat, heat 1 teaspoon oil.
  • Add salmon and cook, turning occasionally, until lightly browned on all sides, about 4 minutes.
  • Remove from skillet and set aside.
  • In a bowl, stir together yogurt, dill, lime zest, half the lime juice, and a sprinkle of cumin.
  • In another bowl, stir together beets, corn, mint, and salmon.
  • Wipe out skillet and return to medium heat.
  • Warm tortillas, about 1 minute per side.
  • Top tortillas with salmon and vegetables.
  • Garnish with yogurt sauce and remaining lime juice.

Nutrition

Serving: 3tacos | Calories: 576kcal | Carbohydrates: 57g | Protein: 47g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 207mg | Potassium: 1444mg | Fiber: 10g | Sugar: 12g | Vitamin A: 937IU | Vitamin C: 18mg | Calcium: 194mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
cajun salmon tacos with roasted corn
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Peach Summer Rolls with Tahini Dipping Sauce

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Celebrate the summer with these peach summer rolls! Filled to the brim with fresh healthy veggies, this meal prep recipe is sure to satisfy and nourish. Lovers of Asian cuisine delight—This remix of the traditional spring roll brings together an incredible flavor profile! Not just the rolls have incredible flavor, though. It’s the side of tahini dipping sauce that really brings all the sweet and savory notes into harmony!

These peach summer rolls are an excellent substitute for a salad! They work especially well as a meal prep option because they are so compact! In fact, when we made them, we could fit five rolls, plus a small ramekin of sauce into our one compartment meal prep container. Now that’s some smart meal prep!

Vegetarian Peach Summer Rolls with Tahini Dipping Sauce

Peach Summer Rolls With Tahini Dipping Sauce

Spring rolls get a summery twist by adding sweet sliced peaches. Don’t skip the tahini dipping sauce -- that is what pulls all the flavors together. The rice paper wrappers may begin to dry out after 3-4 days, but all they need is a light mist of water to soften and taste fresh again. If you’d like to add extra protein, shredded chicken, cooked shrimp, or garbanzo beans are all great additions.

Peach Summer Rolls With Tahini Dipping Sauce

Individually wrapped in rice paper, each serving of peach summer rolls has 11g of fat, 5g of protein, and only 228 calories. That means they’re keto-friendly, and because they contain no animal products, they’re vegan-friendly too! We think these peach summer rolls would be great as a lighter-fare lunch option, but if you want extra protein, shrimp, chicken, or garbanzo beans make excellent additions.

Usually when we hear “leafy greens,” we think spinach or kale. But these peach summer rolls contain mint and basil as their leafy greens! Don’t think they’re any less healthy though—Basil, in particular, has antioxidant and anti-inflammatory properties, and has even been shown to fight cancer! Speaking of mint, consider making these  Mint Chocolate Energy Bites for dessert! If you love Thin Mint Girl Scout cookies, then this is the keto dessert for you!

Peach Summer Rolls With Tahini Dipping Sauce

Peach Summer Rolls with Tahini Dipping Sauce Ingredients:

Summer Rolls:
12 rice paper wrappers
1 large peach, sliced
1 cucumber, cut in matchsticks
2 cups purple cabbage, shredded
1 cup basil
½ cup fresh mint

Tahini Dipping Sauce:
¼ cup tahini
¼ cup coconut milk, canned
3 tablespoons lime juice
2 tablespoons coconut aminos
½ tablespoon honey
¼ teaspoon sea salt
Sriracha chili sauce, to taste

Peach Summer Rolls With Tahini Dipping Sauce

Of course, we cannot forget about the fabulous keto-friendly tahini dipping sauce! Interestingly, the name “tahini” originates from the Arabic word tahana, or “to grind”. This makes sense, as tahini itself consists of ground sesame seeds. Sesame seeds hold an interesting past as well—The first recorded mention of sesame was found in a 4000-year-old cuneiform document. Remember as you eat this rich dipping sauce, that its historical value is rich as well!

Don’t be fooled by the creaminess of the dipping sauce! We promise it’s 100% keto friendly. In fact, it’s good for you! Instead of soy sauce, this meal prep recipe calls for coconut milk, which contains MCTs (medium chain triglycerides). MCTs have been shown to reduce appetite and caloric intake, which helps the liver produce ketones. Did you know that sesame seeds are also highly nutritious? They are a naturally-occurring source of omega-3 and omega-6 fatty acids, manganese, amino acids, and calcium! Want to get in on more sesame seed action? Check out our meal prep recipe for Peanut Butter Protein Squares or even our recipe for  Sesame Salmon with Bok Choy and Mushrooms!

Peach Summer Rolls With Tahini Dipping Sauce

This peach summer roll meal prep recipe makes 4 servings, and takes 25 minutes to prepare! Try making these rolls for friends, or take your family out for a picnic with them--Summer is here! ? We think this meal prep recipe is a crisp, tasty, and healthy way to cool off, and we think you will agree!

Peach Summer Rolls With Tahini Dipping Sauce blog
Peach Summer Rolls With Tahini Dipping Sauce

Peach Summer Rolls with Tahini Dipping Sauce

Spring rolls get a summery twist by adding sweet sliced peaches. Don’t skip the tahini dipping sauce -- that is what pulls all the flavors together.
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Prep Time: 25 minutes
Total Time: 25 minutes
Course: Lunch
Cuisine: Asian
Keyword: Meal Prep
Servings: 4 meals
Calories: 226kcal
Author: Nick Quintero

Ingredients

Summer Rolls

  • 12 rice wrappers
  • 1 large peach sliced
  • 1 Cucumber cut into match sticks
  • 2 cups Purple Cabbage shredded
  • 1 cup basil
  • ½ cup fresh mint

Tahini Dipping Sauce

  • ¼ cup tahini
  • ¼ cup coconut milk Canned, full fat
  • 3 tbs lime juice
  • 2 tbs Coconut Aminos
  • ½ tbs Honey
  • Sea Salt to taste
  • sriracha chili sauce optional

Instructions

  • Prepare the dipping sauce by adding all the ingredients to a blender, and processing until smooth. This can be done by hand but is easier in a blender.
  • Set up a station with bowls of each ingredient. You will also need a cutting board, and a pie plate filled with warm water to soften the rice paper.
  • Start by dipping a sheet of rice paper in water, making sure both sides are wet. Do not allow the rice paper to fully soften in the water. It will continue to soften once you’ve set it on the cutting board.
  • Start filling your roll by adding the basil and mint leaves, and then adding cucumbers, shredded cabbage, and peaches.
  • Fold the top and bottom of the rice paper to the center, and then roll the paper from left to right, tightly packing the rolls.
  • Repeat with the rest of the rice paper wrappers.
  • Serve with dipping sauce.

Notes

Nutrition for 1 out of 4 servings:
5g Protein | 30g Carbs | 11g Fat | 4g Fiber | 228 Calories

Nutrition

Serving: 1meal | Calories: 226kcal | Carbohydrates: 30g | Protein: 5g | Fat: 11g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Peanut Butter Protein Squares Recipe

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DIY No Bake Healthy Snack Recipe - Sesame Peanut Butter Protein Squares

Remember those gooey, delicious Rice Krispie treats from your childhood? They were a delightful mix of crispy cereal and sweet marshmallow that we all loved. But what if we told you that you could enjoy a similar treat, but in a healthier, protein-packed version? Enter the PB Protein Squares! This no-bake recipe takes your favorite nostalgic snack and gives it a nutritional upgrade with the help of protein-fortified peanut butter and whey protein powder. Get ready to indulge in a treat that's as good for you as it is tasty!

Ingredients:

  • ½ cup Peanut Butter
  • ½ cup honey
  • 4 cups crispy cereal
  • 2 scoops Whey Protein Powder
  • 1 pinch salt

Instructions:

  1. Prepare the Peanut Butter Mixture:
    • In a mixing bowl, combine the Peanut Butter and honey. Stir until the mixture is smooth and well-blended.
  2. Mix the Dry Ingredients:
    • In a separate large bowl, combine the crispy cereal, Whey Protein Powder, and a pinch of salt. Mix well to ensure the protein powder is evenly distributed throughout the cereal.
  3. Combine Wet and Dry Ingredients:
    • Pour the peanut butter and honey mixture over the cereal mixture. Stir until all the cereal is evenly coated with the peanut butter mixture. The mixture should be sticky enough to hold together but still have some crunch from the cereal.
  4. Prepare the Pan:
    • Line an 8x8 baking pan with foil, ensuring the sides are covered. Lightly coat the foil with nonstick spray to prevent the mixture from sticking.
  5. Press and Set:
    • Press the cereal mixture firmly into the prepared baking pan, spreading it evenly to cover the entire surface. Use a spatula or your hands to press it down tightly.
    • Refrigerate the pan for 1-2 hours, allowing the mixture to set and firm up.
  6. Slice and Enjoy:
    • Once the mixture is set, remove the pan from the refrigerator. Lift the foil to easily remove the block of cereal treats from the pan.
    • Slice into squares of your desired size and enjoy your homemade, healthy protein-packed treat!

How to Store:

  • Place the sliced protein squares in an airtight container. Store them in the refrigerator for up to a week. For longer storage, you can also freeze them and enjoy them as a quick grab-and-go snack whenever you need an energy boost.

These PB Protein Squares are a perfect way to satisfy your sweet tooth while still sticking to your health goals. With the nostalgic crunch of crispy cereal and the added benefits of protein-packed ingredients, this snack is both delicious and nutritious. Whether you need a post-workout snack or a midday pick-me-up, these no-bake treats are sure to hit the spot.

Ready to try this healthy twist on a classic treat?

Whip up a batch of Peanut Butter Protein Squares today and let us know how they turn out! Share your creations on social media with the hashtag #HealthyProteinTreats and inspire others to enjoy a guilt-free indulgence. Happy snacking!

Sesame Cranbutter Protein Squares

Peanut Butter Protein Squares Recipe

Remember those tasty Rice Krispie treats you ate as a kid? They were delicious, weren’t they? The great thing is, you can still eat them — HEALTHIFIED!!
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 16 squares
Calories: 98.05kcal
Author: Nick Quintero

Ingredients

  • ½ cup Nuts N More Sesame CranButter Peanut Butter
  • ½ cup Honey
  • 4 cups Crispy Cereal
  • 2 scoops Nuts N More Whey Protein Powder
  • 1 pinch Salt

Instructions

  • Mix together peanut butter and honey
  • In a separate bowl combine kripsie cereal, protein powder and salt
  • Add peanut butter and honey to cereal - Mix well
  • Line 8x8 baking pan with foil
  • Coat with nonstick spray
  • Press cereal into pan
  • Refrigerate for 1-2 hours
  • Slice and Enjoy

Video

Nutrition

Serving: 1square | Calories: 98.05kcal | Carbohydrates: 14.3g | Protein: 2g | Fat: 4.38g | Saturated Fat: 0.34g | Sodium: 3.63mg | Potassium: 69.36mg | Fiber: 0.89g | Sugar: 9.05g | Vitamin C: 0.05mg | Calcium: 27.75mg | Iron: 0.45mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Burger and Veggie Meal Prep

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Sometimes you just want a good burger for lunch. Not the fast food kind. The kind that is healthy, packed with protein and served with a big side of veggies like this Burger & Veggie Meal Prep! This whole30 compliant meal prep is all of that plus cheaper than any take out meal!

Burger Meal Prep

Ingredients:

  • 1 lb lean ground beef ($4.99)
  • 2 zucchini, sliced ($2.00)
  • 1 Kabocha squash, cut into pieces ($4.00)
  • 1 cup cherry tomatoes, sliced ($2.00)
  • Oil of choice (e.g., olive oil, avocado oil)
  • Seasoning of choice (e.g., salt, pepper, garlic powder)

Total Prep Cost: $12.99
Cost Per Meal: $3.25

Method:

  1. Prepare the Burgers:
    • Form the lean ground beef into four patties. Season each patty with salt, pepper, and any other preferred seasonings.
    • Heat a skillet over medium-high heat or preheat your grill. Cook the burgers for about 4-5 minutes on each side, or until they reach your desired level of doneness.
  2. Prepare the Vegetables:
    • Preheat your oven to 425 degrees F and line a baking sheet with parchment paper for easy cleanup.
    • Toss the sliced zucchini, kabocha squash, and cherry tomatoes with your oil of choice. Make sure all the veggies are well-coated to help them roast evenly.
    • Spread the vegetables out on the prepared baking sheet in a single layer. Roast for about 15 minutes, or until the veggies are fork-tender and slightly caramelized on the edges.
  3. Assemble the Meal Prep Containers:
    • Once the burgers and vegetables are cooked, let them cool slightly before assembling.
    • Evenly divide the burgers and roasted vegetables between four meal prep containers. Each container should have one burger, a portion of zucchini, kabocha squash, and sliced cherry tomatoes.

How to Store:

Seal the containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for a week's worth of lunches or dinners.

How to Reheat:

To reheat, simply microwave each container for 1-2 minutes, or until warmed through. If you prefer, you can also reheat the meal in a skillet over medium heat, stirring the veggies occasionally until everything is hot. Enjoy it cold as a refreshing option if you're short on time!

This Burger & Veggie Meal Prep is a quick and easy way to ensure you have a healthy, balanced meal ready to go whenever you need it. With lean beef burgers and a variety of roasted vegetables, this meal prep is not only delicious but also provides a great source of protein and fiber to keep you full and satisfied. Perfect for busy days, it’s a meal prep you’ll want to make again and again.

Ready to simplify your meal prep routine with this tasty recipe? Try this Burger & Veggie Meal Prep today and see how easy it can be to eat healthy, even on the busiest days! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let’s inspire each other to eat well and stay on track!

Apricot Sesame Chicken & Shrimp

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Chinese takeout is a beloved treat, but the cost can quickly add up. Next time the craving hits, try making your own sweet and sour chicken and shrimp at home. Not only will it be kinder to your wallet, but you’ll also enjoy double the protein to keep you satisfied. With just a few ingredients and one pan, this recipe is so simple, you’ll have no excuses not to whip it up!

Chinese takeout has been my saving grace on more occasions than one, but that shit gets expensive. Next time, whip up some sweet and sour chicken and shrimp, for the sake of double the protein, and both your wallet and stomach will thank you. All it takes is a few ingredients and only one pan so you don't really have an excuse.

Apricot Sesame Chicken & Shrimp recipe

Ingredients:

  • 1 lb shrimp, peeled and deveined
  • 1 lb chicken breast, cubed
  • ⅔ cup apricot preserves
  • 3-4 teaspoon liquid aminos
  • Garlic powder, to taste
  • Onion powder, to taste
  • 4 teaspoon sesame seeds
  • 2 cups broccoli, steamed
  • 3-5 cups brown rice, cooked (or substitute with cauliflower rice for a low-carb option)

This Apricot Sesame Chicken & Shrimp recipe brings the flavors of your favorite takeout right to your kitchen, without the extra cost or calories. It’s a perfect dish to prepare ahead of time for a week of satisfying lunches or quick dinners. Both your stomach and your wallet will thank you for this delicious and economical choice.

Ready to ditch the takeout menus and start cooking? Give this recipe a try and share your culinary creation on social media. Tag us in your posts and let us know how this homemade twist on takeout favorites turned out for you!

meal prep video recipe

Apricot Sesame Chicken & Shrimp

Sweet, savory and better than any take out dish! This simple Apricot Sesame Shrimp and Chicken meal prep is a great way to switch up the regual routine! Plus, it’s made with only a few ingredients (and not a lot of sodium!) I hope you enjoy
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Shrimp
Servings: 4 servings
Calories: 621.61kcal
Author: Nick Quintero

Ingredients

  • 1 lbs Shrimp
  • 1 lbs Chicken Breast cubed
  • ⅔ cup Apricot Preserves
  • 3-4 teaspoon Liquid Aminos or soy sauce
  • Garlic and Onion Powder to taste
  • 4 teaspoon Sesame Seeds
  • 2 cups Broccoli steamed
  • 3-5 cups Brown Rice to serve

Instructions

  • Add chicken to a non stick skillet and seasoned with garlic powder and onion powder
  • Cook until golden on the outside and cooked through
  • Add in drained and rinsed shrimp
  • Mix in apricot preserves, liquid aminos and 2 tbs water
  • Cook until sauce begins to thicken and shrimp/chicken are coated
  • Toss with sesame seeds
  • Evenly divide between meal prep containers
  • Serve over brown rice or caulirice with steam broccoli

Video

Nutrition

Serving: 1meal | Calories: 621.61kcal | Carbohydrates: 77.5g | Protein: 56.48g | Fat: 8.19g | Saturated Fat: 1.52g | Cholesterol: 358.34mg | Sodium: 1272.61mg | Potassium: 918.03mg | Fiber: 4.65g | Sugar: 1.79g | Vitamin A: 317.48IU | Vitamin C: 46.59mg | Calcium: 242.33mg | Iron: 5.17mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Veggie Supreme Pizza Chicken Meal Prep

by 4 Comments

Veggie Supreme Pizza Chicken Meal Prep will load you up with veggies, but on pizza! Can't get a much healthier meal prep than that! We love this for lunch or dinner, or both.

This veggie supreme pizza chicken meal prep is pizza, but not as you might normally know it. But you know if you're following a keto diet, pizza is really tough. And there's something really specific and nagging about a pizza craving. (We know, it's the cheese, right?) So, whether you are new to keto or you are just looking to up your protein but don't want to abandon the concept of pizza, we have just the trick. Chicken serves as the base for this "pizza," which is topped with sliced peppers and onions, along with olives and cheese. This delicious meal prep is keto, gluten-free, and low carb. Yay!

 

Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep Ingredients

  • 1 pound chicken breast, pounded thin
  • ½ cup pizza sauce
  • 3 oz mozzarella cheese
  • 2 ounces feta
  • ½ small red onion, thinly sliced
  • ¼ cup black olives, thinly sliced
  • ½ cup green, yellow, and/or red peppers, thinly sliced
  • ¼ cup mushrooms, thinly sliced
  • Salt and pepper, as desired
  • ¼ cup cherry tomatoes, halved
  • Fresh basil, if desired
  • 2 cups broccoli

How to Make Veggie Supreme Pizza Chicken Meal Prep

You'll start with the chicken breasts, which you'll season with salt and pepper and top with pizza sauce in a casserole dish or on a rimmed baking sheet. Then, the chicken "pizza" bakes in the oven for about ten minutes. At that point, you'll take the dish out of the oven and then add all the veggies, and the cheese. Return the dish to the oven and bake a little longer. While all of that is happening steam some veggies if you want even more veggies with this healthy meal prep.

How to Store and Serve Veggie Pizza Chicken Meal Prep

We love making this veggie chicken pizza meal prep because it reheats well in the oven—just cover the chicken loosely with foil so nothing burns. But shhhh, here's a secret: It's also kind of good cold. I mean, if you like cold pizza, you'll probably not eating this dish cold. Truth! Transfer to meal prep containers and serve accordingly. 

You can also totally freeze this pizza chicken meal prep with no ill effects. Honestly! The cheese might need some freshening up after it's defrosted and reheated, but no one ever really said no to more cheese, right? 

Substitutions and Alterations 

You can really vary this any way you like. We recommend sticking with chicken, but you could use steak if you wanted.

Vary the cheeses you use on top. A combination of cheddar, mozzarella, and/or Monterey jack works great. We like feta here because it gives this dish a bit of salty tang. 

Switch up the veggies, too. Just make sure you slice them thinly so they cook quickly and are easy to eat. Try fresh mushrooms, seasonal tomatoes, or sliced pepperoni or sausage. You could also quickly saute spinach or kale, and top the "pizza" with some greens before adding the cheese. It's your call!

Tip for Keeping Pizza Chicken Keto

Keep this keto by using your favorite no-sugar pizza sauce. Carbs and sugars lurk in processed foods like tomato-based sauces, so don't be shy about reading labels.

MORE PIZZA! AND CHICKEN! AND MORE PIZZA CHICKEN!

Veggie Supreme Pizza Chicken Meal Prep
Veggie Supreme Pizza Chicken Meal Prep
Veggie Supreme Pizza Chicken Meal Prep
Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep is a high protein, low-carb way to satisfy your pizza craving and sneak in extra veggies! Keto. Low Carb. Gluten Free. 
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 394kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless, skinless chicken breasts pounded thin
  • ½ cup pizza sauce
  • 3 ounces shredded mozzarella
  • 2 ounces feta cheese
  • ½ small red onion thinly sliced
  • ¼ cup sliced black olives
  • ½ cup peppers thinly sliced
  • ¼ cup mushrooms thinly sliced
  • ¼ cup cherry tomatoes cut
  • Salt & pepper to taste
  • Fresh basil optional
  • 2 cups broccoli steamed or roasted

Instructions

  • Preheat oven to 375 degrees F.
  • Place chicken on a rimmed baking sheet or casserole dish, sprinkle with salt and pepper, and top with pizza sauce. Bake for 8 to 10 minutes.
  • Remove from the oven and top the chicken with mozzarella cheese and vegetables.
  • Bake for an additional 6-10 minutes or until the cheese has melted and the vegetables are tender.
  • Top with fresh basil, if desired. Serve with steamed broccoli, if desired.
  • Portion into air-tight meal prep containers, seal them, and refrigerate until ready to eat. Or serve right away!

Notes

Nutrition for 1 out of 4 servings (including broccoli on side)
35g P | 10.5g C | 9.5g F | 3g Fiber | 254 Calories

Nutrition

Serving: 1meal | Calories: 394kcal | Carbohydrates: 8g | Protein: 57g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 175mg | Sodium: 720mg | Potassium: 1186mg | Fiber: 2g | Sugar: 3g | Vitamin A: 793IU | Vitamin C: 62mg | Calcium: 220mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Paleo Protein Pancakes

by 6 Comments

Sheet Pan Paleo Protein Pancakes! This is a super easy way to make a ton of pancakes in a short amount of time! Paleo, Gluten-Free, and Sugar-Free. 

Sheet Pan Paleo Protein Pancakes
Sheet Pan Paleo Protein Pancakes

Yes! You can have pancakes and follow a paleo diet. It's true. It can happen. And there's never a shortage of delicious ways to make them happen in the kitchen, such as these Nutty Keto Pancakes Meal Prep. But this recipe for Sheet Pan Paleo Protein Pancakes makes it a lot easier because you make them once, and then can eat them for several days. Using a sheet pan makes it a breeze. And we're not going to be shy about our love of pancakes; it's one of our favorite things for breakfast. This just makes it too easy to not enjoy them all week long!

Pre-made Mix to the Rescue

These sheet pan paleo protein pancakes are SO easy! You simply prepare pancake batter as you usually would, then pour it into a sheet pan and bake until done. This skips a messy skillet and endless flipping of pancakes, which can make an easy meal take forever.

The other shortcut here, of course, is the mix—specifically, a standard Paleo pancake mix with cassava, almond, and coconut flour. Sure, you can make up a combination on your own for this purpose, but a mix is beneficial here. Yes, it saves time but with paleo flours, it's super helpful to not have to create your own ratios to get the mix right. These types of flours can be a bit tricky to work with on their own.

Tips and Substitutions for Paleo Pancakes

Feel free to substitute other berries such as blueberries, raspberries, or blackberries.

You can even use frozen berries if you like. It is helpful (but not necessary) to defrost and drain them before adding them to the batter, because they tend to add moisture. Pat them dry with a paper towel if they seem to need it. Then add them to the recipe as directed.

And if you really love berries, serve with more fresh ones.

How to Store and Freeze Protein Pancakes

These sheet pan paleo protein pancakes (say that three times fast!) will keep in the fridge for several days if wrapped well. Reheat in the oven, in a toaster, or on a warm skillet until heated through. It should only take a few minutes.

Freeze any pancakes you somehow don't get around to eating. Wrap them in foil, label them in a zip-close bag, and use them within a couple of months. (The sooner, the better. Don't let them disappear in the freezer!) You can reheat them in the oven directly from frozen, or right in the toaster.

READ MORE: Paleo Recipes That Don't Suck!

Sheet Pan Paleo Protein Pancakes Ingredients:

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes! It's an easy way to make tons of pancakes in a short amount of time! Paleo, Gluten-Free, and Sugar-Free.
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Prep Time: 5 minutes
Cook Time: 11 minutes
Total Time: 16 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep, paleo
Servings: 4 meals
Calories: 215.3kcal
Author: Nick Quintero

Ingredients

  • 1 ½ cups pancake mix
  • 1 ⅓ cup egg whites
  • 1 - 1 ½ cups favorite fruit

Instructions

  • Preheat oven to 400 F.
  • Line a sheet pan (a.k.a. rimmed baking sheet) with foil.
  • Liberally coat foil with butter, coconut oil, or cooking spray.
  • In a medium bowl, mix together pancake mix, water as directed on the packe instructions, and egg whites.
  • Allow your batter to sit for 10 minutes; this helps it reach the proper consistency.
  • Evenly spread batter onto pan and top with the sliced strawberries.
  • Bake for 6 minutes.
  • Turn your oven to the broil setting.
  • Bake the pancakes in the oven for 5-6 minutes, or until edges are golden
  • Remove from oven and allow to cool slightly.
  • Cut into squares or use a cookie cutter to make circles.

Notes

Can use any pancake mix you'd like
Nutrition for 1 out of 4 servings:
Fat: 8.1g, Carbs: 21.6g, Protein: 14g

Nutrition

Serving: 1serving | Calories: 215.3kcal | Carbohydrates: 21.6g | Protein: 14g | Fat: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Grain Free Granola

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If you’ve ever gone hiking, on a road trip, or been on a plane, then you probably know the power of granola! As a dry food, it can go anywhere for a healthy snack in a pinch! But if you add yogurt and honey, it satisfies your hunger and sweet tooth at the same time!

This Grain-Free Granola meal prep recipe goes one step further to make your gut happy: we replaced the grains. People who really focus on the paleo diet believe that humans did not evolve to digest dairy, legumes, and grains well. They believe that eating these foods could even increase health risks. 

That’s why we created this Grain Free Granola at MPOF - to provide your body with the energy boost it needs. Enjoy it as a light lunch or snack option without any additives, preservatives, or chemicals. And true to our brand, we love providing you with options that make cooking fun and easy.

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 

Grain Free Granola

How long will Grain Free Granola last for?

Granola is dry food so you can leave it out of the fridge for about 2 or 3 days as long as it is stored in an airtight container. For longer than a few days, store your meal prep recipe in meal prep containers in the fridge. Use a glass mason jar or snack-size meal prep container so you can add the yogurt and honey to spice things up.

Can Grain Free Granola be frozen?

Absolutely! It’s nuts and dried berries so this simple meal prep recipe will freeze very well for just about as long as you need. But we recommend storing it for up to 6 months. 

First, allow the granola to cool completely, then pack it in an airtight freezer-safe container. Gently press down on the granola so that there aren’t large air pockets in the jar, which could lead to freezer burn. Leave about ¼ inch headspace at the top. Place it in the freezer. 

Defrosting - Best Practice: Set the jars on the counter overnight to defrost at room temperature. 

Note - If you allow it to defrost in the refrigerator, it will take much longer and the dried fruit will be tougher.

Grain Free Granola

How do you make Grain Free Granola?

This meal prep recipe is ready in four steps: mixing the seeds and nuts and berries, baking and storing. The first three steps are easy, and so is the fourth: 

Perhaps the most mouth-watering part of it all is adding dollops of Greek yogurt and a teaspoon of honey to the side when it’s time to portion this Grain-Free Granola.

How to portion Grain-Free Granola?

Divide your baked Grain-Free Granola into four even portions using the snack-size meal prep container for the following week or weeks. 

Grain Free Granola

More Granola meal prep recipes:

Other tips for making Grain Free Granola:

  1. Serve Grain Free Granola in a dual compartment 
  2. Spring for organic strawberries if you can find them
  3. Get local honey - it’s healthier for you because it puts you in sync with your local environment
Grain Free Granola

Grain-Free Granola Ingredients:

For Granola

  • 1 cup of raw almonds
  • 1 cup raw cashews 
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries 
  • ½ cup pumpkin seeds 
  • 2 tablespoon coconut oil
  • 3 tablespoon honey 
  • 1 teaspoon vanilla extract 
  • ⅛ teaspoon sea salt 

For Serving 

  • 2 cups Greek yogurt
  • 14 tsp. honey 
Grain Free Granola

Grain Free Granola

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 






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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: gluten free, Meal Prep, paleo, snack
Servings: 4 meals
Calories: 396kcal
Author: Nick Quintero

Ingredients

For Granola

  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries
  • ½ cup pumpkin seeds
  • 2 tablespoon coconut oil
  • 3 tablespoon honey
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon sea salt

For Serving

  • 2 cups Greek yogurt
  • 4 teaspoon honey

Instructions

  • Preheat oven to 300ºF and line a baking sheet with parchment paper.
  • Add nuts and seeds to a bowl. Melt coconut oil, honey, and vanilla extract over medium-low heat for 5 minutes. Stir well. Pour over nut mixture in a bowl and stir well to coat.
  • Spread mixture on a baking sheet and sprinkle with sea salt. Bake for 25 minutes or until golden brown. Remove pan from oven and stir in freeze-dried strawberries. Cool mixture for 30 minutes. Divide the granola in half and store half for the following week. Evenly divide the remaining half into your meal pre containers and serve with yogurt with a drizzle of honey.

Notes

*Save 4 servings of the granola in an airtight container for the following week. 

Nutrition

Serving: 1meal | Calories: 396kcal | Carbohydrates: 21.5g | Protein: 19.3g | Fat: 26.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sugar-Free Coconut Balls (Fat Bombs)

by 11 Comments

These sugar free coconut balls are naturally sweetened with coconut, cinnamon, and stevia. A no-bake, low-carb snack you can’t go wrong with! 

It's snack attack time and Fat Bombs are all the rage! We can't live without snacks during the work week. We start early in the morning, and have breakfast and lunch. But probably like you, by mid-afternoon we are in need of a little pick-me-up before our workout, or before the drive home to make dinner and do all the things. Sure, we love energy balls, too, but this meal prep recipe has a special place in our hearts. This is where recipes like Sugar-Free Coconut Balls 'roll' in. (Yeah, we just went there!)

Why Make Sugar-Free Coconut Balls?

Sugar Free Coconut Balls

These healthy, no-bake bites are just the thing to keep your energy up and your sugar cravings away. The natural sweetness of coconut is incredible and coconut butter makes them delectable and satisfying. They are quick and easy to make, keto-friendly, paleo-friendly, vegan and gluten-free. How often do you find a recipe that checks off ALL of those boxes? This is the definition of healthy meal prep--er, snack prep.  It's a bit of a unicorn of a recipe, something that works for almost anyone you know and a must for any coconut lover!

Sugar Free Coconut Balls

Sugar-Free Coconut Balls Ingredients

  • 1 cup coconut butter 
  • 1 cup unsweetened shredded coconut 
  • ½ tsp. cinnamon 
  • Stevia powder to taste 

How to Make Sugar-Free Coconut Balls (Fat Bombs)

This couldn't be simpler. Melt the coconut butter, along with the cinnamon and stevia powder to taste in a double boiler. What's that? It's simply a heat-safe bowl you can place over the top of a pot of water on your stovetop. Heat the water in the pot until it boils and then the bowl rests over top (it has to be the same diameter as the pot). We use a double boiler here because it gently melts ingredients. Please, do not microwave these ingredients in order to melt them, or you'll just end up with a mess. And a mess does not coconut balls make!

Transfer to the fridge to let it chill and set up, and then roll into balls. Once you've rolled them into balls, pop them back into the fridge to set for about 20 to 30 minutes. Then, finally, roll the balls in shredded unsweetened coconut. Delicious! 

Coconut Oil Vs. Coconut Butter

You might be familiar with coconut oil, but not coconut butter. The latter contains ingredients that the oil does not. Namely, coconut butter is made from the fruit of the coconut, or the meat, along with the oil. It's pureed and you can use it like a spread—think of it like a tropical peanut butter of sorts.

How to Serve Coconut Balls

If you are like us your snacks also double as desserts, so come meal prep time on Sunday you can count this recipe as a double win. To go the dessert route, serve alongside some sliced mango or pineapple, or both. Or maybe even papaya. They are also really good with berries, too. 

How to Store Sugar-Free Coconut Balls

There are no two ways about it. These little treats need to be refrigerated to stay firm. You don't want them at room temperature because they will get gloppy and melt.

Tips for Coconut Balls

  • Keep these bites chilled. There is nothing more terrible than melted Sugar-Free Coconut Balls all over the bottom of your lunch box. An ice pack, please!
  • A little stevia goes a LONG way. If you've never worked with it before, add a teensy bit (like ¼ teaspoon or so) to see how it tastes. Or skip it entirely!
  • Instead of cinnamon, try nutmeg or cardamom with these coconut balls. 
  • We also like ½ teaspoon of vanilla extract or, if you're really loving the tropical vibe, ½ tsp. of coconut extract just makes this taste even better. 

More Energy Ball Recipes:

Sugar Free Coconut Balls
Sugar Free Coconut Balls

Sugar-Free Coconut Balls

These sugar-free coconut balls are naturally sweetened with coconut, cinnamon, and stevia. It's a no-bake, low-carb snack you can’t go wrong with!
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Prep Time: 40 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 balls
Calories: 196kcal
Author: Nick Quintero

Ingredients

  • 1 cup coconut butter
  • 1 cup unsweetened shredded coconut
  • ½ teaspoon ground cinnamon
  • stevia powder to taste

Instructions

  • Combine coconut butter, cinnamon, and stevia in a glass bowl over a double boiler and heat until everything melts.
  • Transfer the bowl to the refrigerator for 20 to 30 minutes until firm but still pliable. Remove from the refrigerator and roll into 12 balls.
  • Return the balls to refrigerator for another 20 to 30 minutes to set.
  • Sprinkle the shredded coconut onto a plate. Remove the coconut balls from the oven and roll them in the coconut.
  • Keep refrigerated in a covered, airtight container for up to 14 days or freeze for up to a month.

Notes

WW Smart Points= Green:5  Blue:5  Purple:5
__
Nutrition for 1 out of 12 balls:
2g Protein || 18g Fat || 6g Carbs || 196 Calories

Nutrition

Serving: 1ball | Calories: 196kcal | Carbohydrates: 6g | Protein: 2g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Protein Peanut Butter Energy Bites

by 8 Comments

These Protein Peanut Butter Energy Bites are high in protein, healthy fats, and fiber. In 10 minutes, you can make this snack with healthy ingredients you probably have in your pantry!

Protein Peanut Butter Energy Bites

So, we will admit. We kinda have a thing for sweet breakfast ideas. First, there were the Cinnamon Raisin Almond Butter Bites, then the overnight french toast. And now, we bring you these incredible Peanut Butter Energy Bites! It's no wonder breakfast is our favorite meal of the day.

This recipe requires has a lot going for it. You don't need to bake it. It's both vegan and gluten free. You likely have the ingredients on hand. Expensive? Nope. It's just cents a serving!  We love it as an afternoon snack just because, or before or after a workout. Heck, call it dessert.

And we almost forget to mention that it is loaded with protein, fiber, and healthy fats, which we all know are essential components to fat loss. So, make a batch or two or three this meal prep Sunday. Share them with friends or co-workers or keep them all for yourself because we know how hard you work. And everyone deserves a little something sweet every day. Denial doesn't work. Creatively satisfying your cravings does work, however.

Protein Peanut Butter Energy Bites Ingredients

  • 1 ½ cups old-fashioned rolled oats
  • 2 tbsp. unsweetened cocoa powder
  • 2 tbsp. ground flax
  • 2 tbsp. agave nectar
  • ½ cup peanut butter, or nut butter of choice
  • ½ cup vanilla protein powder
  • ¼ cup chia seeds
  • 1 cup water

How to Make Protein Peanut Butter Energy Bites

The key here to help all of this stick together is making a chia and protein powder base with water. These ingredients come together first. Then, they get combined with peanut butter, agave, flax, cocoa powder, and oats. Finally, you roll them into balls and refrigerate them to set. But if you're impatient? It's totally ok to eat one right away. They just won't be as firm.

Protein Peanut Butter Energy Bites

Substitutions and Alterations

You know you're already tempted to do this, so go ahead. Add chocolate!

  • Mix in ¼ cup of mini semisweet chocolate chips.
  • Almond or cashew butter can be swapped for peanut butter.
  • You can use other types of oats, such as the instant.
  • Feel free to use a chocolate protein powder if you're amping up the chocolate flavor.
  • Finely chopped almonds or walnuts would be delicious in here, too. Mix in ¼ cup.
  • Use maple syrup or honey instead of agave.
Protein Peanut Butter Energy Bites

How to Store Protein Peanut Butter Bites

Store these protein balls in the refrigerator for up to one week or in the freezer for up to one month. Either way, make sure they're in a sealed, airtight container. When it's time, defrost in the fridge overnight if possible. They don't take well to the microwave and eating them frozen might be a little uncomfortable on your teeth.

More Protein Bite Recipes:

And if you like this recipe, you're going to love these peanut butter chocolate bars!!

Protein Peanut Butter Energy Bites

Protein Peanut Butter Energy Bites

These Protein Peanut Butter Energy Bites are high in protein, healthy fats, and fiber. In 10 minutes, you can make this snack with healthy ingredients you probably have in your pantry!
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 18 bites
Calories: 117kcal
Author: Nick Quintero

Ingredients

  • 1 ½ cups old-fashioned rolled oats
  • 2 tbsp. unsweetened cocoa powder
  • 2 tbsp. ground flax
  • 2 tbsp. agave nectar
  • ½ cup peanut butter
  • ½ cup vanilla protein powder
  • ¼ cup chia seeds
  • 1 cup water

Instructions

  • In a medium bowl, combine the protein powder, chia seeds, and water. Place it in the refrigerator for five minutes, or until it starts to gel.
  • In a separate, larger bowl, combine the oats, cocoa powder, flax, agave nectar, and peanut butter. Add the chia gel to this bowl and stir to combine.
  • Roll the batter into 1-inch balls with your hands. Keeping your hands wet with water will help prevent the balls from sticking to them.
  • Place the balls in a container in the refrigerator for 20 minutes to set up. Then enjoy! These bites can be stored in the refrigerator for up to one week or in the freezer for up to one month.

Notes

WW Smart Points= Green:3  Blue:3  Purple:3
__
Nutrition For 1 Bite:
8g Protein, 5g Fat, 10g Carbs| 117 Calories

Nutrition

Serving: 1ball | Calories: 117kcal | Carbohydrates: 10g | Protein: 8g | Fat: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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energy protein bites recipe

3 Easy Power Salad Bowls for Meal Prep

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Power Salad bowls are a delicious and nutritious way to make lunch or dinner easy and loaded with flavor! Flavors such as Fall Harvest, Steak, Blue Cheese & Kale, and Greek Arugula will keep your tastebuds coming back for more! No boring salads, or meal prep recipes, around here! 

Greek Arugula Power Salad 

If there is one thing we love around here, it's salads. No, we don't mean boring salads with lettuce, tomato, cucumbers, and balsamic vinegar. Nope, it's a flavorful, hearty, protein-packed, bowl with a good combination of mix-ins! 

The possibilities for salad combos are endless, just endless! But, it doesn't matter how you create your salad, if it's getting soggy before you're eating it during the week, it's going to be straight-up terrible.

That’s why we were so excited to see GoodCook® launch their new salad meal prep containers that are bowl-shaped! Not only are they the perfect shape and size for these three nutrient-dense power salad bowl recipes, but they also come with a 2-ounce condiment cup on top to ensure that your main salad ingredients don’t get soggy between Sunday meal prep and when you enjoy them during the week. We want to shake hands with the genius who came up with that! No more soggy salads around here! 

Plus, they have a domed shape lid that makes shaking all of those tasty salad ingredients, with your dressing, together extra easy! You won't have to worry about trying to mix your salads and having them fall out of the bowl or not be evenly coated.

Size Matters! 

And if you're wondering, which we know you macro counters are, the main compartment is 4 cups in size, which makes it just right for getting a balance of protein, carbs, veggies, and healthy fats. Try to stick with about 2 cups greens/veggies, ½ cup protein, ½ cup starch, ¼ cup healthy fats, and ¼ cup fun toppings like dried fruit. 

We have even found the dressing container (see that fun little 2-ounce dressing holder on the side!) to work great for salsa, olives, cheese, nuts, seeds, dried fruits, etc! Heck, it even works if you want to take a bit of salt and pepper with you for a meal. We all know how salt will wilt your greens real quick! 

Let’s take a look at these 3 easy power salad bowl meal prep recipes that we are currently eating on repeat!  

Kale Steak Power Salad

Kale Steak Power Salad 

This steak and blue cheese bowl is full of rich flavor that keeps your taste buds guessing! Crunchy fennel adds licorice depth while tangy blue cheese complements the robust steak. This salad is great for cooler months with comforting roasted Brussels sprouts and sweet potatoes. 

To make this salad, you will need:

For Lemon Herb Dressing  

  • ¼ cup olive oil  
  • ¼ cup fresh lemon juice  
  • ½ cup fresh parsley  
  • 1 tablespoon raw honey  
  • 1 teaspoon dried basil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon sea salt  
Kale Steak Power Salad 

For Steak  

  • 2 teaspoon olive oil for greasing  
  • 1 lb. sirloin or strip steak 
  • 1 teaspoon sea salt 
  • ¼ teaspoon cracked black pepper  

For Salad  

  • 2 tablespoon olive oil 
  • 2 cups chopped sweet potatoes  
  • 2 cups halved Brussels sprouts  
  • 8 cups shredded kale  
  • ½ cup thinly sliced fennel bulb 
  • ½ cup blue cheese 
  • ⅓ cup chopped pecans 
  • ½ cup lemon herb dressing  (above)  

You can grab the full recipe HERE!

Kale Steak Power Salad 

Fall Harvest Power Salad

Fall Harvest Power Salad

This autumn-inspired salad is made with a mix of raw and roasted vegetables. Butternut squash adds staying power. Tangy cranberries and crunchy walnuts add fall flavor. Use ready-made rotisserie chicken for quick and easy prep! 

To make this salad, you will need:

For Lemon Herb Dressing  

  • ¼ cup olive oil  
  • ¼ cup fresh lemon juice  
  • ½ cup fresh parsley  
  • 1 tablespoon raw honey  
  • 1 teaspoon dried basil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon sea salt  
Fall Harvest Power Salad

Ingredients  For Salad

  • 8 cups watercress  
  • 1 lb. cooked shredded chicken breast (rotisserie recommended)  
  • 4 cups peeled/cubed butternut squash  
  • ½ cup dried cranberries  
  • ½ cup raw walnuts   
  • ½ cup lemon herb dressing  (recipe above)

You can find the full recipe HERE! 

Greek Arugula Power Salad

Greek Arugula Power Salad 

Lemon herb dressing doubles as a quick marinade for chicken in this Mediterranean-inspired bowl. It’s rich in protein from both white beans and chicken with plenty of veggies to keep the salad interesting like feta cheese, olives, and tomatoes.

To make this salad, you will need:

For Lemon Herb Dressing  

  • ¼ cup olive oil  
  • ¼ cup fresh lemon juice  
  • ½ cup fresh parsley  
  • 1 tablespoon raw honey  
  • 1 teaspoon dried basil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon sea salt  

For Chicken 

  • 1 lb. chicken breast 
  • 2 tablespoon lemon-herb dressing  
Greek Arugula Power Salad 

For Salad  

  • 8 cups arugula  
  • 1 cup grape tomatoes, halved  
  • 1 cup chopped baby cucumber  
  • 1 cup white beans, drained 
  • ½ cup green olives  
  • ½ cup sliced red onion  
  • ½ cup feta cheese  
  • ⅓ cup lemon herb dressing  

Check out the full recipe HERE! 

If you're looking for more ways to use these hand meal prep bowls, make sure to check out our 3 ways to make grain bowls, our vegan oatmeal with sauteed apple recipe, or get creative with your own meals and show us what you make in these bowls! 

3 Easy Power Salad Bowl Meal Prep Recipes

Sheet Pan Crispy Tofu and Broccoli

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Craving Chinese takeout? We know that feel, meal prep fam. But we also know how bad it can be for you if you order it in from your local Chinese restaurant. Loaded with sodium, trans fats, sugars, gluten, and preservatives, traditional American Chinese food is a sure-fire way to mess with any healthy meal plan you may be following. This is especially true for vegetarians because even if you order a meat-free dish, there are absolutely no guarantees that it will be 100% free of all animal products.

But, to our takeout-craving reader, don’t think your cravings will go unsatiated. Rest assured, here at MPOF we understand you, and that’s why today we’re thrilled to resolve these takeout cravings with today’s meal prep idea—A crispy tofu and broccoli sheet pan recipe fit for even the most discerning of Chinese royalty! We especially dedicate this meal p

Vegan Sheet Pan Crispy Tofu and Broccoli

How long will this Sheet Pan Crispy Tofu and Broccoli last for? 

We recommend eating all portions of this meal prep idea within 3-5 days, as this length of time is the refrigerated shelf life of both tofu and broccoli.

Can this Sheet Pan Crispy Tofu and Broccoli be frozen?

Yes, absolutely! We suggest consuming this meal prep idea 3-5 months from the original date of freezing

Vegan Sheet Pan Meal Prep Recipe

How do you make this Sheet Pan Crispy Tofu and Broccoli?

One of the best parts about this meal prep idea is that it’s simple to make! Begin the process by pressing the tofu. This can be achieved by placing it on a cutting board between a few pieces of paper towel and another cutting board or heavy plate, then allowing it to sit for 20-30 minutes to extract all excess moisture (remember that this step is vital for crispy tofu). Next, preheat your oven to 435°. Cut tofu into 1-inch cubes and place into a bowl, drizzling with sesame oil, coconut aminos, and arrowroot. Gently toss to evenly coat the tofu in these ingredients. Add the chopped broccoli to a bowl, drizzle with sesame oil, and season with salt and pepper.

Once this has been completed, it’s time to begin cooking your tofu! Add the 1-inch tofu cubes to a large baking tray, making sure to leave some space around each piece for uniform texture and cooking. Add the broccoli pieces to the other side of the tray and bake for 25 minutes, remembering to toss all tray ingredients once halfway through. To make the delicious teriyaki sauce, add coconut aminos, honey, rice wine vinegar, sriracha, ginger, and sea salt to a saucepan, and whisk while heating over medium heat. Bring to a boil for 1 minute. Finish the cooking process by serving your freshly-crisped tofu and seasoned broccoli over your choice of regular or cauliflower rice!

Vegan Sheet Pan Meal Prep Recipe

How to portion this Sheet Pan Crispy Tofu and Broccoli?

Because there are three primary ingredients to this meal prep idea, we recommend using three-compartment containers for serving or taking it on the go! For more information about containers read our Ultimate Guide to Meal Prep Containers blog!

Vegan Sheet Pan Crispy Tofu and Broccoli

More Asian-inspired tofu meal prep ideas:

We love tofu and Oriental flavors, too! Check out this Thai Chili Tofu Sheet Pan Meal Prep idea, our  $3 Edamame Pasta with Tofu and Veggies, or these General Tso’s Cauliflower Bowls for your next set of lunch or dinner prepped meals!

Other tips for making this Sheet Pan Meal Prep Recipe:

  • When preparing the tofu to be baked, remember that you have to drain the excess moisture in order for it to have those crispy edges you crave!
Sheet Pan Crispy Tofu and Broccoli

Vegan Teriyaki Tofu and Broccoli Ingredients:

  • 1 package extra-firm tofu
  • 1 tablespoon sesame oil
  • 3 tablespoons coconut aminos (or 2 tablespoons tamari)
  • 1 tablespoon arrowroot
  • 6 cups broccoli
  • 1 tablespoon sesame oil
  • Salt and pepper, to taste

Teriyaki Sauce

  • ½ cup coconut aminos
  • 2 tablespoons honey
  • 2 tablespoons of rice wine vinegar
  • 1 teaspoon sriracha
  • ¼ teaspoon ginger
  • Pinch of sea salt, to taste

To Serve:

  • Rice or cauliflower rice
  • Sesame seeds, to garnish
  • Green onions, to garnish

Swaps and Alterations:

Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.

Vegan Sheet Pan Crispy Tofu and Broccoli

Teriyaki Tofu and Broccoli

An easy vegan sheet pan meal perfect for any night of the week! If you’re craving take out, this recipe is for you. A honey-sweetened teriyaki sauce is easy to make and adds the flavor you crave.
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Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American, Asian
Keyword: Meal Prep, Tofu
Servings: 4 meals
Calories: 437kcal
Author: Nick Quintero

Ingredients

  • 1 package extra-firm tofu
  • 2 tablespoon sesame oil divided
  • 3 tablespoon Coconut Aminos or 2 tablespoon tamari sauce
  • 1 tablespoon arrowroot flour
  • 6 cups Broccoli
  • 1 tablespoon sesame
  • salt & pepper to taste

Teriyaki Sauce

  • ½ cup Coconut Aminos
  • 2 tablespoon Honey
  • 2 tablespoon rice wine vinegar
  • 1 teaspoon Sriracha
  • ¼ teaspoon Ginger
  • Sea Salt to taste

To Serve

  • 4 cups Brown Rice cooked (can sub cauliflower rice)
  • Sesame Seeds optional
  • green onions optional

Instructions

  • Press tofu by placing it on a cutting board between several sheets of paper towels, and placing a heavy plate or another cutting board on top. Allow it to sit for 20-30 minutes to drain all excess moisture. **This step is important to ensuring crispy edges on the tofu.
  • Preheat oven to 435.
  • Cut tofu in 1-inch cubes, and put in a bowl. Drizzle tofu with sesame oil, coconut aminos, and arrowroot, and gently toss to evenly coat.
  • Add chopped broccoli to a bowl, and drizzle with sesame oil, and season with salt and pepper.
  • On a large baking tray, add tofu, making sure to leave some space around the cubes for baking. Add broccoli to the other end of the baking tray.
  • Bake tofu and broccoli for 25 minutes, tossing once midway for even browning and crisping.
  • To make the teriyaki sauce, add all ingredients to a saucepan, and whisk while heating over medium heat. Allow it to boil for about 1 minute while whisking to thicken.
  • Serve crispy tofu and broccoli over rice or cauliflower rice, drizzled with teriyaki sauce.

Notes

Nutrition for 1 out of 4 servings:
16.9g Protein | 64.3g Carbs | 13.8g Fat | 6.9g Fiber | 437 Calories 

Nutrition

Serving: 1meal | Calories: 437kcal | Carbohydrates: 64.3g | Protein: 16.9g | Fat: 13.8g | Fiber: 6.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pesto Noodles With Crispy Chicken Bites

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No doubt about it, pasta is freaking fantastic. Not to mention, versatile! It’s the heart and soul of so many delicious dishes, from hearty bolognese with zesty red sauce, to delectable, creamy white sauce dishes like fettuccine. Unfortunately though, not all people can enjoy traditional wheat pasta for health reasons, like gluten allergy or Celiac disease. If you’re one of these people, we want you to know that here at MPOF, we’ve been there before, and we really care about making your dietary experience as enjoyable as possible! We believe that what we choose to eat shouldn’t be restrictive, but instead liberating, pleasantly surprising, and most of all, empowering! And it’s for our gluten-free friends especially that we present today’s meal prep recipe—Pesto Noodles with Crispy Chicken Bites! 

To make this recipe accessible to those of us who do not consume gluten, we use Palmini noodles—A special kind of gluten-free noodle made from delicious, tender palm hearts! But what about the breading on the chicken, you ask? For this, we offer the simple solution of gluten-free breadcrumbs, which can be easily obtained at any health food store. 

For a healthier, gluten-free twist on an Italian-influenced dish, give this recipe a shot for your meal prep this week! We think you’ll be saying mamma mia!

Pesto Noodles With Crispy Chicken Bites

This lightened-up pasta dish uses hearts of palm noodles instead of traditional pasta and gets topped with crispy baked herb chicken bites for irresistible texture! 

How long will Pesto Noodles With Crispy Chicken Bites last for?

Like most pasta dishes, we found that the pasta and chicken portion to last between 3-5 days. However, caprese salad will only last for a maximum of 3 days in the fridge, so consider eating everything within that time frame, or giving a portion to a friend!

Can Pesto Noodles With Crispy Chicken Bites be frozen?

Yes, you can partly freeze this dish! We recommend freezing the noodles and chicken in separate freezer bags though, to maintain consistency. We do not recommend the freezing of Caprese salad, however.

Pesto Noodles With Crispy Chicken Bites

Pesto Noodles With Crispy Chicken Bites Ingredients: 

For Chicken Bites 

  • 1 lb. boneless skinless chicken breast, sliced into bite-sized pieces 
  • 1 large egg  
  • ½ cup gluten-free breadcrumbs  
  • 1 teaspoon dried basil  
  • ½ teaspoon dried oregano  
  • 1 teaspoon paprika 
  • 1 teaspoon sea salt 
  • ¼ teaspoon cracked black pepper  
  • ¼ teaspoon garlic powder  
Pesto Noodles With Crispy Chicken Bites

For Pesto Palmini Noodles  

  • 2 15 oz cans Palmini noodles, drained 
  • ½ cup olive oil 
  • 3 tablespoon grated Parmesan cheese  
  • 1 ½ cups fresh basil leaves  
  • ½ teaspoon minced garlic  
  • ¼ teaspoon sea salt  

For Caprese Salad 

  • 3 cups halved cherry tomatoes 
  • ½ cup halved mozzarella balls 
  • 1 tablespoon chopped basil 
  • 2 teaspoon red wine vinegar 
  • 1 teaspoon olive oil  
  • Sea salt and black pepper to taste  

How do you make Pesto Noodles With Crispy Chicken Bites?

One of the best parts of this meal prep recipe is that it comes together quickly—in just 50 minutes! You can begin the process of making it by preheating your oven to 400ºF and lining a baking sheet with parchment paper. Now get out two bowls. In one, whisk the egg, and in the other, mix together the gluten-free breadcrumbs as well as the seasonings. Dunk 5-6 chicken bites at a time in the egg, shake off excess, and coat all sides in breadcrumb mixture. Place the chicken bites on a baking sheet, and bake for 30 minutes.

Now it’s time to prepare the noodles, while waiting for the baking to finish! Begin by combining olive oil, parmesan cheese, basil, garlic and sea salt into a food processor, until all ingredients are thoroughly mixed. Add drained palmini noodles to a medium skillet over medium heat, and pour your pesto sauce on top. Use tongs to coat the noodles, and heat for 4-5 minutes until warmed through. 

To make caprese salad, simply stir mozzarella balls, cherry tomatoes, olive oil, basil, and red wine vinegar together in a medium mixing bowl, then divide into the small compartments of four separate meal prep containers. Do the same with the warmed pesto noodles into the larger compartments, and top and top with 5-6 chicken bites.

Pesto Noodles With Crispy Chicken Bites

How to portion Pesto Noodles With Crispy Chicken Bites?

Being that this meal prep recipe has both a main dish and a side dish, we recommend portioning into dual-compartment meal prep containers! 

Pesto Noodles With Crispy Chicken Bites

More gluten free chicken and noodles meal prep recipes:

We just love chicken at MPOF, and we even have a number of chicken-based recipes that are all gluten-free, too! Here are just a few, for your future meal prep consideration:

Pesto Noodles With Crispy Chicken Bites

Other tips for making Pesto Noodles With Crispy Chicken Bites:

  • Palmini noodles can be substituted for your favorite gluten-free pasta!
  • Keep in mind that caprese salad doesn’t store for very long, so make sure you eat it within 2 days of making it.
  • To neutralize the flavor of palmini noodles, soak them in almond milk for 45 minutes.
  • Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.
Pesto Noodles With Crispy Chicken Bites
Pesto Noodles With Crispy Chicken Bites

Pesto Noodles With Crispy Chicken Bites

This lightened-up pasta dish uses hearts of palm noodles instead of traditional pasta and gets topped with crispy baked herb chicken bites for irresistible texture!
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, dinner, lunch, Meal Prep
Servings: 4 meals
Calories: 456kcal
Author: Nick Quintero

Equipment

  • Air Fryer

Ingredients

For Chicken Bites

  • ½ lb. boneless skinless chicken breast sliced into bit sized pieces
  • 1 large egg
  • ½ cup gluten-free breadcrumbs
  • 1 teaspoon dried basil
  • ½ teaspoon dried oregano
  • 1 teaspoon paprika
  • 1 teaspoon sea salt
  • ¼ teaspoon cracked black pepper
  • ¼ teaspoon garlic powder

For Pesto Palmini Noodles

  • 2 15 oz cans Palmini noodles drained
  • ½ cup olive oil
  • 3 tablespoon grated Parmesan cheese
  • 1 ½ cups fresh basil leaves
  • ½ teaspoon minced garlic
  • ¼ teaspoon sea salt

For Caprese Salad

  • 3 cups halved cherry tomatoes
  • ½ cup halved mozzarella balls
  • 1 tablespoon chopped basil
  • 2 teaspoon red wine vinegar
  • 1 teaspoon olive oil
  • Sea salt and black pepper to taste

Instructions

  • Preheat oven to 400ºF and line a baking sheet with parchment paper. Whisk egg in a shallow bowl and combine breadcrumbs and seasonings in a separate shallow bowl. Add 5-6 chicken bites to egg mixture at a time. Shake off excess egg and place chicken into breadcrumb mixture, coating all sides. Place onto baking sheet. Bake for 30 minutes.
  • While chicken bakes, combine olive oil, parmesan cheese, basil, garlic and sea salt to a food process and pause until thoroughly combined. Add drained palmini noodles to a medium skillet over medium heat and for pesto sauce on top. Use tongs to toss noodles to coat. Heat for 4-5 minutes to warm noodles through.
  • Stir together ingredients for caprese salad in a medium mixing bowl. Divide between 4 small compartments of teal MPOF containers. Divide pesto noodles between large compartments and top with 5-6 chicken bites.

Video

Nutrition

Calories: 456kcal | Carbohydrates: 24.9g | Protein: 40.1g | Fat: 23.9g | Fiber: 7.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crispy Fish Sticks

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Are you a fan of fish and chips, but need a gluten-free version? Then look no further than our gluten-free and Paleo-friendly Crispy Fish Stick fish meal prep recipe! We dredge pieces of flaky cod fillets in herb-seasoned Paleo powder, bake them to crispy perfection, and serve with lemon wedges along with a side of sweet potato fries. Our crispy fish sticks are a filling and healthy meal for lunch or dinner, and this fish meal prep recipe is easy peasy. 

Crispy Fish Sticks

This childhood favorite gets a grown-up reboot using Paleo-friendly almond flour coating that’s full of herb and lemon flavor. A side of sweet potato fries adds fiber and staying power, keeping you full.  

How long will Crispy Fish Sticks last for?

Your crispy fish sticks will last up to 4 days in the refrigerator. Store your four crispy fish sticks meals in airtight containers for maximum freshness. 

Can Crispy Fish Sticks be frozen?

You can! If you want to freeze the entire meal, use containers, not freezer bags. Our MPOF meal prep containers are freezer safe and keep your meals together for easy reheating and eating on the go. 

Crispy Fish Sticks

Crispy Fish Sticks Ingredients:

For Fish Sticks 

For Sweet Potato Fries 

  • 1 lb. sweet potatoes 
  • 1 tablespoon olive oil  
  • ½ teaspoon sea salt  
  • ¼ teaspoon cracked black pepper  

For Serving  

  • 4 lemon wedges  
  • ½ cup Paleo ketchup (we used primal kitchen)  
Crispy Fish Sticks

How do you make Crispy Fish Sticks?

Here comes the fun part! Cooking this fish meal prep recipe is short and easy. You don't need many ingredients and we cook everything using one pan. Plus, your oven does most of the work and you spend less than 30 minutes preparing the meal. 

Gather your ingredients, grab your sheet pan, and some bowls for dipping and dredging the fish. Preheat your oven, line your sheet pan with parchment paper, and cut half-inch thick sweet potato fries. Toss them in a bowl of olive oil, black pepper, & sea salt then place them on the baking sheet. Now, it's time to prepare the fish sticks. You need three bowls for dipping and dredging. Cut your cod filets into 1 ½-inch thick pieces and cover in tapioca flour, egg, and Paleo powder. Add the fish to the sheet pan with the fries and cook for 30 minutes total, tossing and flipping the sweet potato fries halfway through cooking. Once your 30 minutes are up, remove your crispy fish and fries from the oven and get ready to plate it up!

How to portion Crispy Fish Sticks?

Get four dual-compartment meal prep containers. Place fish, lemon wedges, and Paleo ketchup in the bigger compartment and the sweet potato fries in the smaller compartment. Store and enjoy! 

Crispy Fish Sticks

More fish meal prep recipes:

Crispy Fish Sticks

Other tips for making Crispy Fish Sticks:

  • We use cod, but you can also use halibut or catfish. 
  • If you don't want to dip your fish in eggs, you can use heavy cream or only olive oil. 
  • Don't overcrowd your sheet pan so everything can cook evenly. 
  • This fish meal prep recipe doesn't have to be Paleo or gluten-free if you don't want it to be. Replace the Paleo powder and tapioca flour with all-purpose flour and Panko breadcrumbs. You can even use crushed up potato chips or cereal as "breadcrumbs." 
  • Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.
Crispy Fish Sticks
Crispy Fish Sticks

Crispy Fish Sticks

This childhood favorite gets a grown-up reboot using Paleo-friendly almond flour coating that’s full of herb and lemon flavor. A side of sweet potato fries adds fiber and staying power, keeping you full. 
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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, paleo, pescatarian, Sheet Pan
Servings: 4 meals
Calories: 540kcal
Author: Nick Quintero

Ingredients

For Fish Sticks

For Sweet Potato Fries

  • 1 lb. sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon cracked black pepper

For Serving

  • 4 lemon wedges
  • ½ cup Paleo ketchup primal kitchen

Instructions

  • Preheat oven to 375F and line a large baking sheet with parchment paper. Slice sweet potatoes into ½-inch-thick strips and toss in olive oil, sea salt, and black pepper in a medium mixing bowl, spread on the bottom half of pan.
  • Add tapioca flour to a shallow bowl, beaten egg to another, and Paleo Powder and sea salt to a third bowl. Blot cod fillets with a paper towel and slice into 1 ½ -2-inch-thick pieces.
  • Coat each piece lightly with tapioca flour then dip in egg, shaking off excess and finally dredge in Paleo Powder. Place fish sticks on baking sheet ½ inch apart. Bake for 15 minutes. Gently toss sweet potato fries and return to oven for 15 minutes longer.
  • Divide sweet potato fries between 4 1-cup compartments of teal MPOF containers. Add 3-4 fish sticks to the large compartments and add ketchup and lemon wedges alongside fish sticks.

Video

Nutrition

Calories: 540kcal | Carbohydrates: 65g | Protein: 25g | Fat: 14g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crispy Sheet Pan Tofu

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Tofu is a huge part of a vegan diet. It's packed with the nutrients vegans need and is a convenient staple that goes with everything. However, eating the same thing gets boring. To avoid vegan boredom, we've come up with a savory sheet pan idea for tofu! Our Crispy Sheet Pan Tofu is breaded with gluten-free flour and Paleo powder and paired with a unique, sweet sauce for dipping. Sound intriguing? Continue reading for more information about and the recipe for Crispy Sheet Pan Tofu!

Crispy Sheet Pan Tofu

This vegan sheet pan tofu is high in protein and baked instead of fried in a pecan and flaxseed breading that needs no extra seasoning. Served alongside roasted broccoli and a creamy peanut sauce for a complete meal!  

How long will Crispy Sheet Pan Tofu last for?

Crispy Sheet Pan Tofu will last up to 5 days. Store your sheet pan meal in covered container sans dipping sauce. Storing the sauce and tofu together will make the tofu soggy. You can store your crispy sheet pan tofu dipping sauce in a covered plastic sauce cup. 

Can Crispy Sheet Pan Tofu be frozen?

Yes, you can freeze Crispy Sheet Pan Tofu. We hear the tofu takes on another texture and tastes even better than it did before! To freeze your crispy sheet pan tofu, let it cool, then transfer it to another pan and cover with plastic wrap. Lay it flat in the freezer. You can also quick-freeze the tofu to solidify it and store it in freezer bags. 

Crispy Sheet Pan Tofu

Crispy Sheet Pan Tofu Ingredients:

For Tofu  

For Serving 

  • 4 cups broccoli florets 
  • 2 tablespoon olive oil  
  • ¼ teaspoon sea salt  

For Dipping Sauce  

  • ¼ cup creamy peanut butter 
  • 2 tablespoon water 
  • 2 tablespoon lime juice  
  • 1 tablespoon coconut aminos 
  • 1 tablespoon agave nectar  
Crispy Sheet Pan Tofu

How do you make Crispy Sheet Pan Tofu?

Crispy Sheet Pan Tofu is an easy sheet pan meal prep idea that takes less than 40 minutes. You only spend 15 minutes preparing the meal to cook and all you're really doing is chopping and coating your tofu before baking it at 400 degrees. You need to remove excess water from your tofu before slicing it into 12 pieces and coating it in gluten-free flour, dairy-free milk, and Paleo powder. To remove the water, cut your tofu into 6 pieces, place the pieces on a towel, and put a heavy pan on top of the pieces for 15 minutes so the pan squeezes the water out. Then cut your 6 pieces into 12, dip into your three-part batter mix, and bake on a sheet pan lined with parchment paper. You can cook your broccoli or any vegetable side you choose on the sheet pan with the tofu. To make the sauce, combine all of the sauce ingredients into a bowl and mix thoroughly until smooth and tasty. 

How to portion Crispy Sheet Pan Tofu?

Line up 4 teal MPOF meal prep containers and place three pieces of tofu in the 1-cup slot with dipping sauce in a covered plastic cup. Add a half-cup of broccoli to each container to complete the meal. 

Crispy Sheet Pan Tofu

More tofu meal prep recipes:

Crispy Sheet Pan Tofu

Other tips for making Crispy Sheet Pan Tofu:

  • Bake your tofu on a silicone baking mat for beautiful and delicious caramelization. 
  • After you cube and press your tofu, add seasonings like smoked paprika, toasted sesame seeds, black pepper, garlic powder, and even gluten-free soy sauce. 
  • Use this sheet pan meal prep recipe for stir fry recipes! We have a few of them, including Thai Chili Tofu Sheet Pan Meal Prep. This or any stir fry recipe will work (you can substitute meat for crispy sheet pan tofu). Crispy sheet pan tofu gives stir fry recipes a savory texture, and you can pair your stir fry with Cilantro Lime Cauliflower Rice. 
  • Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.
Crispy Sheet Pan Tofu
Crispy Sheet Pan Tofu

Crispy Sheet Pan Tofu

This vegan sheet pan tofu is high in protein and baked instead of fried in a pecan and flaxseed breading that needs no extra seasoning. Served alongside roasted broccoli and a creamy peanut sauce for a complete meal! 
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Prep Time: 15 minutes
Cook Time: 33 minutes
Total Time: 38 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, Sheet Pan, Tofu, vegan, vegetarian
Servings: 4 meals
Calories: 464kcal
Author: Nick Quintero

Ingredients

For Tofu

For Serving

  • 4 cups broccoli florets
  • 2 tablespoon olive oil
  • ¼ teaspoon sea salt

For Dipping Sauce

  • ¼ cup creamy peanut butter
  • 2 tablespoon water
  • 2 tablespoon lime juice
  • 1 tablespoon coconut aminos
  • 1 tablespoon agave nectar

Instructions

  • Preheat oven to 400ºF and line a baking sheet with parchment paper.
  • Slice tofu into 6 slices. Place tofu slices between a clean kitchen towel and set a heavy pan on top for 15 minutes to help remove moisture.
  • Slice tofu into 12 pieces. Add gluten-free flour to a shallow bowl, dairy-free milk to a separate bowl, and Paleo Powder to a third shallow bowl.
  • Dip each piece of tofu in gluten-free flour followed by milk and lastly in Paleo Powder. Place on the top half of the baking sheet and bake for 15 minutes.

Video

Nutrition

Calories: 464kcal | Carbohydrates: 25g | Protein: 19g | Fat: 26g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Salmon Burgers

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Looking make the best Salmon Burgers? Here's a meal prep recipe for creating some incredible sheet pan salmon burgers.

Sheet Pan Salmon Burgers

With so many fish to choose from, salmon has a reputation as one of the healthiest, most-sought after fish. How many praises can we sing for these upstream-swimmers? Salmon are rich in Omega-3 Fatty Acids, a healthy source of protein, and are full of B vitamins and potassium and selenium and antioxidants. What does this mean? Salmon helps your stress get lower, your hair get nicer, your heart beat stronger, your bones get solid, and boosts your energy.

When it comes to which salmon to choose, there are many! In this Sheet Pan Salmon Burgers, we recommend Sockeye Salmon. It has a bit more healthy oils than other salmons and has a deep red flesh. Sockeye are known as "reds" because their flesh turns deep red when they swim against the stream to spawn. In case you’re curious, a few other salmon types include: Chinook, Coho, Humpback, Atlantic and Silverbrite. Are you hungry yet?

Sheet Pan Salmon Burgers

Switch up your usual burger routine with these Paleo salmon burgers! Almond flour steps in for breadcrumbs along with fresh herbs and a creamy red pepper aioli that doubles as a dipping sauce for sweet potato fries! 

Sheet Pan Salmon Burgers Ingredients:

For Salmon Burgers 

  • 12 oz cooked sockeye salmon (use code MEALPREPONFLEEK for 10% off) 
  • ½ cup blanched almond flour
  • 1 large egg
  • 1 tablespoon lemon zest
  • 1 tablespoon minced chives
  • 1 tablespoon fresh chopped dill
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • 4 leaf lettuce leaves for serving
  • ¼ a red onion, thinly sliced

For Sweet Potato Fries

  • 2 medium sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For Roasted Red Pepper Aioli

  • ⅔ cup mayonnaise, dairy free for paleo/whole30
  • ¼ cup jarred roasted red bell peppers, drained
  • 1 teaspoon lemon juice
Sheet Pan Salmon Burgers

How long will Sheet Pan Salmon Burgers last for?

First, you have two days of fridge-time to cook your salmon burgers if it’s raw and in the fridge. Once your Sheet Pan Salmon Burgers are cooked, count on eating your meal prep in two days or less. If you need more time, move them to the freezer! 

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Can Sheet Pan Salmon Burgers be frozen?

Yes! Cooked salmon can be frozen for four to six months, according to the U.S. Food and Drug Administration.

Sheet Pan Salmon Burgers

How do you make Sheet Pan Salmon Burgers?

First, you’ll form the patties in a mixing bowl with all the ingredients. Second, bake the Salmon Burgers for 15 minutes, turn them over, and bake for another 15. This gives you time to take care of the Sweet Potato Fries.

Parchment paper works great to line your baking sheet for the Sweet Potato Fries. Make sure to toss them gently to coat with a drizzle of olive oil.

For Roasted Red Pepper Aioli - it couldn’t be easier! Combine ingredients for red pepper aioli in a blender and blend.

Sheet Pan Salmon Burgers

How to portion Sheet Pan Salmon Burgers?

This meal prep recipe has three complementary parts - the burger, the fries and the side of Roasted Red Pepper Aioli. When you’re ready to go, Sheet Pan Salmon Burgers would travel well in Dual Compartment Meal Prep Containers to keep everything separate. If you’re using bread or lettuce as a bun, consider the Three Compartment Meal Prep Container.

More Salmon meal prep recipes:

Other tips for making Sheet Pan Salmon Burgers:

  • Remember to store your bun separately from your salmon burger to prevent the bun from getting soggy. To stay paleo - use lettuce as your bun!

  • This meal prep recipe is a great way to use leftover salmon from one of our other MPOF recipes.

  • If you are purchasing large orders of salmon to stock up, get it vacuum-sealed and store it in your freezer for up to eight months.

  • When thawing cooked salmon burgers, pat them dry with a paper towel before reheating. We suggest using an oven to reheat your sheet pan salmon burgers to preserve the flavor and firmness. After thawing, eat cooked salmon within 24 hours.

Sheet Pan Salmon Burgers

Sheet Pan Salmon Burgers

Switch up your usual burger routine with these Paleo salmon burgers! Almond flour steps in for breadcrumbs along with fresh herbs and a creamy red pepper aioli that doubles as a dipping sauce for sweet potato fries!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, Meal Prep, paleo, Salmon
Servings: 4 meals
Calories: 649kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

For Salmon Burgers

  • 12 oz sockeye salmon or salmon of choice
  • ½ cup blanched almond flour
  • 1 large egg
  • 1 tablespoon lemon zest
  • 1 tablespoon minced chives
  • 1 tablespoon fresh chopped dill
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • 4 leaf lettuce leaves for serving
  • ¼ large red onion thinly sliced

For Sweet Potato Fries

  • 2 medium sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For Roasted Red Pepper Aioli

  • ⅔ cup mayonnaise
  • ¼ cup jarred roasted red bell peppers drained
  • 1 teaspoon lemon juice

Instructions

  • Preheat oven to 425ºF and line a large baking sheet with parchment paper. Chop sweet potatoes into ½ inch thin French fries and place in a medium mixing bowl. Drizzle olive oil over fries and season with salt and pepper. Gently toss to coat. Spread fries on the bottom half of baking pan.
  • In a separate medium mixing bowl, combine ingredients for salmon burger. Mix thoroughly. Use hands to form mixture into 4 patties. Place onto baking sheet ½ inch apart. Bake for 15 minutes. Carefully flip burgers using a spatula and gently toss sweet potato fries. Return to oven for 15 minutes longer. Cool 5 minutes.
  • Combine ingredients for red pepper aioli in a blender and blend until smooth. Divide between 4 small sauce cups.
  • Place 1 lettuce leaf in the large compartment of 4 teal MPOF container. Set a salmon burger on top and place thinly sliced onion on top. Divide sweet potato fries between 4 smaller compartments.

Notes

If you are wanting a bun for your burger, store it on the side to prevent the bun from getting soggy. 

Nutrition

Calories: 649kcal | Carbohydrates: 22.2g | Protein: 30.5g | Fat: 48.4g | Fiber: 4.5g
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