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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 Philly Cheesesteak Meal Prep

February 27, 2024 by Nick Quintero 11 Comments

Low Carb Philly Cheesesteak Meal Prep is an unapologetically delicious way to eat a cheesesteak, without all the carbs. Think of it like a cheesesteak in a bowl!

Ok, meal prep fam, are you ready for this?

Did you know that the average cheesesteak has about 900 calories, 40 grams of fat, and 80 grams of carbs? And the average store-bought or deli-made cheesesteak is also typically quite a sodium bomb. We've seen single sandwiches that reportedly contain almost an entire day’s worth of sodium! Yikes. We love the classic savory and gooey sandwich, but we knew there had to be a different way to enjoy it. One of those ways happens to involve removing the carbohydrate factor.

Low Carb Philly Cheesesteak Meal Prep

What's the Story of the Philly Cheesesteak?

According to the city of Philadelphia’s official tourism board, the original Philly cheesesteak was invented by two hot dog vendors in the 1930’s, brothers Pat and Harry Olivieri. Tired of ever-present hot dogs, the story goes that the brothers bought some steak from a local butcher for a change in their own lunches. They grilled the steak with some fresh onions and spread the mixture on an Italian roll. They were about to dig in when a cab driver drove by, caught a whiff, and stopped to ask the brothers Olivieri for a steak sandwich. Less than ten years later the Olivieris opened the first brick-and-mortar Philly Steak Shop, though cheese still wouldn’t be added to make the classic namesake for another twenty years. Pat’s King of Steaks still stands in Philadelphia, and is open 24/7!

Low Carb Philly Cheesesteak Meal Prep

How to Lighten Up the Philly Cheesesteak

While we love the original, and acknowledge that we might upset one or two Philadelphians with our adaptation, we really wanted to take on the challenge of lightening up the classic cheesesteak. As a result, this recipe has quickly become one of our favorite meal prep recipes. The use of only one skillet makes cooking this Philly cheesesteak meal prep a breeze, and everything comes together in about ten minutes! Truth!

Don’t worry, this meal prep still packs a big flavor punch: crunchy onion and bell pepper, soft portobello mushrooms, delicious Provolone cheese, and tangy Worcestershire sauce, all on top of tender, thinly sliced sirloin steak. Honestly, we’re drooling just typing this.

Are you ready to make your own Low-Carb Philly Cheesesteak Meal Prep? You mean leave the bun behind forever.

Low Carb Philly Cheesesteak Meal Prep

Low-Carb Philly Cheesesteak Meal Prep Ingredients

  • 12 ounces grass-fed sirloin steak
  • ½ tablespoon olive oil
  • 1 medium pepper
  • 1 medium onion
  • 6 ounces portobello mushrooms
  • 2 tablespoon Worcestershire sauce
  • Salt & pepper, to taste
  • 3 slices provolone cheese
  • Fresh herbs, for garnish
Low Carb Philly Cheesesteak Meal Prep

How to Make Low-Carb Philly Cheesesteak

This is really as easy as it sounds. You're basically cooking onions, peppers, and the best sirloin steak you can find (we like grass-fed here especially since it's the star of the show) in one big skillet. At the end, you'll melt some gorgeous provolone cheese on top. (Purists might say you should use Cheez-Whiz instead for this low-carb cheesesteak meal prep, but we won't go there because cheesesteak lore is already pretty contentious as it is!)

Low Carb Philly Cheesesteak Meal Prep

How to Store and Serve Low-Carb Philly Cheesesteak Meal Prep

This all goes together in one single meal prep container. Cover and stick it in the fridge. You can reheat it in the microwave or in a low oven until it's totally hot all over again. Add a little steak sauce on top if you want to bring some more zest into the picture! It's so filling, and you've got your veggies, protein, and fat all in one meal. You won't likely need much else to eat! This will keep for 3 to 4 days, and while you can freeze it, it's really best within a couple days of being prepped. You might find you need a bit more cheese when you reheat it. If you can live with such a fate, then go for it!

Low Carb Philly Cheesesteak Meal Prep

More Awesome Steak Meal Preps to Try!

  • Philly Cheesesteak Breakfast Casserole
  • Sheet Pan Philly Cheesesteak
  • Freezer-Friendly Steakhouse Chili
  • Steak and Avocado Salad Bowl
  • Steak and Broccoli Stir Fry
  • Sheet Pan Steak and Veggies
  • Steak and Sweet Potato Meal Prep Combo
Low Carb Philly Cheesesteak Meal Prep blog

References:

https://www.livestrong.com/article/182971-south-philly-cheese-steak-nutritional-information/
Philadelphia Cheese Steak History and Recipe
Low Carb Philly Cheesesteak Meal Prep

Low Carb Philly Cheesesteak Meal Prep

Low Carb Philly Cheesesteak Meal Prep is a fast, simple and flavorful recipe that is made with only 7 ingredients. A gluten-free recipe that comes together in less than 15 minutes and works for lunch or dinner. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Beef, Meal Prep
Servings: 3 meals
Calories: 310kcal
Author: Nick Quintero

Ingredients

  • 12 ounces grass fed sirloin steak or steak of choice (can sub chicken), thinly sliced
  • ½ tbs olive oil
  • 1 medium bell pepper sliced
  • 1 medium onion sliced
  • 6 ounces portobello mushrooms sliced
  • 2 tablespoon Worcestershire sauce
  • 3 slices provolone cheese
  • Salt to taste
  • Black pepper to taste
Get Recipe Ingredients

Instructions

  • Heat oil in a nonstick skillet over medium heat. Add the sirloin steak and cook for 2 to 3 minutes. Flip the meat and cook for 2-3 minutes more.
  • Add in onion and peppers, and cook for 3 to 4 minutes or until fork tender.
  • Add in sliced mushrooms, Worcestershire sauce, salt, and pepper and cook for 3 minutes.
  • Add provolone on top and cover your pan so the cheese melts.
  • Remove from the stovetop, allow to cool slightly, and then divide among your meal prep containers.
  • Top with fresh herbs, if desired (such as parsley).

Video

Notes

WW Smart Points= Green:7  Blue:7  Purple:7
__
Nutrition for 1 out of 3 servings:
35g Protein | 10g Carbs | 14g Fat | 310 Calories | Fiber 2g

Nutrition

Serving: 1meal | Calories: 310kcal | Carbohydrates: 10g | Protein: 35g | Fat: 14g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Greek Arugula Power Salad

November 18, 2020 by Nick Quintero Leave a Comment

Greek Arugula Power Salad 

This zesty power salad bowl is perfect for people who are constantly on-the-go! It's quick, satisfying, and light while packing in protein and other essential nutrients. Our Greek Arugula Power Salad is perfect for lunch as a main dish, and the recipe itself takes less than 15 minutes. Who's ready to give their chicken salads a twist? 

We take one pound of chicken breast and cook it in a lemon-herb dressing, then place it over 8 cups of fresh arugula and add traditional Greek salad flavors using vegetables like olives, cucumbers, onions, and tomatoes. We also add one cup of white beans to add more protein and make it into a power salad bowl.

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. 

How long will Greek Arugula Power Salad last for?

Our Greek arugula power salad will last for 4 to 5 days when stored properly and placed in the refrigerator. The best way to store and preserve this meal is in our Good Cook® Meal Prep Bowl. 

Can Greek Arugula Power Salad be frozen?

You can freeze leftover salad, but store the chicken and vegetables separately. Place the salad leftovers in separate freezer bags and put the bags in one of our meal prep salad bowls.

Greek Arugula Power Salad 

Greek Arugula Power Salad  Ingredients:

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  

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  

For Serving

  • 4 Good Cook® meal prep bowls
Greek Arugula Power Salad 

How do you make Greek Arugula Power Salad?

This power salad bowl is super easy to make! 

  1. Combine and blend the lemon-herb dressing ingredients in a blender or NutriBullet. Set aside 2 tablespoons for marinating the chicken. Pour 2 tablespoons of dressing on diced chicken and marinate in the refrigerator for 30 minutes. Put the remaining dressing in the refrigerator until you're ready to pack the salad.
  2. Cook marinated chicken in a cast-iron skillet for 10 to 15 minutes. Once cooked, let the chicken cool for five minutes. 
  3. Grab your arugula, onions, tomatoes, beans, and olives and combine everything in a bowl.
Greek Arugula Power Salad 

How to portion Greek Arugula Power Salad?

Put 2 cups of arugula into four containers and top with tomatoes, cucumber, beans, olives, feta cheese, red onion, and chicken. Pack dressing into 4 sauce cups and store them with your power salad bowls. When you're done with portioning, place your meals in the refrigerator until you're ready to take them with you for lunch. 

More power salad bowl meal prep recipes:

Power salad bowls are easy lunches that make you feel unstoppable thanks to their nutritional content. Here's a few more!

  • Middle Eastern Breakfast Salad Bowls
  • Fall Harvest Power Salad
  • Kale Steak Power Salad 
  • Thai Crunch Quinoa Grain Bowl Bowl
Greek Arugula Power Salad 

Other tips for making Greek Arugula Power Salad:

  • Drain excess dressing from marinated chicken before cooking so you don't have a soggy power salad bowl. 
  • You can freeze salad bowls, but doing so can make them less flavorful. 
  • Cut your chicken, tomatoes, and onions into bite-sized portions. 
  • Use dry arugula. Wash, drain, and pat dry or use pre-washed, bagged arugula. 
  • Drizzle your salad with dressing, then toss and mix your salad well right before eating.
Greek Arugula Power Salad 
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. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 14 minutes minutes
Total Time: 24 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American, Greek
Diet: Gluten Free
Keyword: cheese, Chicken, gluten free, high protein, power bowl, salad
Servings: 4 meals
Calories: 416kcal
Author: Nick Quintero

Ingredients

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 from recipe above

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 recipe above
Get Recipe Ingredients

Instructions

For Dressing

  • Combine ingredients for dressing in a blender or Nutri-bullet and blend until smooth. Refrigerate until serving.

For Chicken and Salads

  • Add diced chicken and 2 tablespoons of dressing to a small bowl, stir to coat chicken. Marinate for 30 minutes in the refrigerator.
  • Heat a cast-iron skillet over medium heat for 2 minutes. Drain excess marinade from chicken and add to hot skillet. Cook until chicken is golden brown on all sides, about 10-12 minutes stirring occasionally. Cool at room temperature for 5 minutes.
  • Add 2 cups arugula to 4 GoodCook round containers and top with tomatoes, cucumber, beans, olives, feta cheese, red onion, and chicken. Add dressing to 4 sauce cups included in the package. Store in refrigerator until enjoying.

Video

Nutrition

Calories: 416kcal | Carbohydrates: 53g | Protein: 33g | Fat: 20g | Fiber: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Rosemary, Lemon, and Garlic Grilled Chicken

January 3, 2023 by Stephanie V Leave a Comment

Grilled Rosemary, Lemon, and Garlic Chicken

Garlic grilled chicken with rosemary and lemon. No matter how you describe it, all of those things are delicious and classic accompaniments to chicken.

Grilled Rosemary, Lemon, and Garlic Grilled Chicken

Hiiiiya! It’s Stephanie here from @cookbycolor sharing a recipe for this simply delicious Rosemary, Lemon and Garlic Grilled Chicken. No matter what time of year it is, there's nothing like a roasted chicken with rosemary, lemon, and garlic. So delicious. 

Please don’t mind that this chicken missing a wing. I literally couldn’t help myself, so I had to test it to make sure it was safe, ya dig? The verdict? Well, I enjoyed it before I remembered I needed a picture. Take away? It’s irresistible.

This chicken will easily serve our small family 6 meals + the goods for a delicious broth. You have a perfect protein-building block to work with, so stick with me here.

How to Make Rosemary, Lemon, and Garlic Grilled Chicken

This recipe comes together fast because what you're doing is removing the backbone of the chicken, or spatchcocking it. With the backbone removed, you can lay the chicken flat right on the grill and it cooks more quickly and evenly. If this sounds like something you're afraid to do or don't know how to do, you can ask your butcher to do it, try your hand at it yourself (take a spin through YouTube), or find a grocery store that sells them already prepped that way. (Thanks, Wegmans!) All this needs is a quick rub down with lemon juice, rosemary, and garlic, and some salt and pepper. And boom, you're good to go.

How to Store and Serve Garlic Grilled Chicken

Just about anything tastes great with chicken. It's true, right? Roasted potatoes (sweet or white or even Yukon golds), green beans, steamed broccoli, or a giant salad. It's something you can make all year round and vary the side dishes accordingly; in the summer, serve alongside grilled vegetables. Chicken will keep in the fridge for up to 4 or 5 days. You can portion this out into airtight meal-prep containers if desired, or just leave the whole thing in the fridge, as is, and cut off what you need, as you need it. Talk about low-fuss meal prep! 

Substitutions and Variations

This recipe uses lemon, but feel free to use lime if you want instead, or even orange. Chicken and citrus get along well together, in general.

Vary the herbs, too. Thyme, cilantro, sage, parsley, marjoram, chives—these are all great herbs that work with chicken.

If you don't have garlic, or want to vary things, try chopped shallots or red onion instead. 

What to Do With Leftover Chicken

For dinner tonight, we can have chopped chicken breast with roasted potatoes and a simple salad. Maybe tomorrow we will mix it with mayo, celery, apples, and curry powder to make a to-die-for chicken salad that can be wrapped, sandwiched or set atop a #BAS.

The point? You have prepped protein for the week, or at least a few days. With minimal effort, it can feed us as is, or can be repurposed in endless ways. Soup, salad, stews—the sky is the limit.

I am always featuring easy ways to reinvent leftovers in creative, delicious ways @cookbycolor and would love for you to join the #cookbycolor community. Check it out!

READ MORE CHICKEN RECIPES!

  • Orange Chicken Meal Prep
  • 27 Chicken Recipes That Are Lit AF
  • Chicken Salad
  • Greek Salad (Just add Chicken)
  • Honey Garlic Chicken
 

A post shared by Stephanie (@cookbycolor) on Feb 14, 2017 at 4:40pm PST

Grilled Rosemary, Lemon, and Garlic Chicken

Grilled Rosemary, Lemon, and Garlic Chicken

This chicken will easily serve our small family 6 meals + the goods for a delicious broth.  You have a perfect protein building block to work with so stick with me here…

Print Recipe Pin Recipe Rate Recipe
Prep Time: 30 minutes minutes
Cook Time: 1 hour hour
Total Time: 1 hour hour 30 minutes minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 6 meals
Calories: 401kcal
Author: Stephanie V

Ingredients

  • 3 tablespoon Extra-virgin olive oil (depending on size of the chicken)
  • 3 tablespoon Rosemary finely chopped
  • 4 cloves garlic minced
  • 2 tablespoon Fresh lemon juice
  • Salt to taste
  • 1 whole chicken
Get Recipe Ingredients

Instructions

  • Get your lemon juiced, and rosemary/garlic ready to roll -all together in a bowl.
  • Cut out the backbone of your chicken with sharp kitchen shears- and break the breastbone so it will lay flat on the barbecue. (or ask your butcher to do it. Keep the backbone for broth!)
  • Flip ‘er over, and generously salt the skin, and between the skin and meat.
  • Coat the meat and the skin with the marinade mixture- ensuring you get the thigh meat marinating too. Let marinate for at least 30 minutes in the fridge
  • Preheat the grill for low, indirect heat. On a three-burner barbecue, the two outside burners are on a medium low heat, and the middle burner is off.
  • Cook the chicken on the middle burner for approximately one hour. Test for a temperature of 165 degrees.
  • Let it rest for 10 minutes so that it stays nice and juicy!

Notes

Recipe via @Cookbycolor 

Nutrition

Calories: 401kcal | Carbohydrates: 2g | Protein: 29g | Fat: 30g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 109mg | Potassium: 314mg | Fiber: 0.5g | Sugar: 0.1g | Vitamin A: 248IU | Vitamin C: 6mg | Calcium: 34mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pineapple Coconut Overnight Oats Meal Prep

June 15, 2023 by Nick Quintero Leave a Comment

Pineapple coconut overnight oats are delicious, tropical, vegan, and gluten free. Boost it with collagen or protein powder!

Overnight oats are everywhere these days, and for good reason! Not only are oats incredibly nutritious, they’re also easy to make. We love how versatile they are; almost any flavor and topping combination will taste great. Oats are a blank slate!

And our favorite part about overnight oats? They make great meal prep ideas! Overnight oats are delicious, healthy, and satisfying, and if you spend just a few precious minutes prepping on Sunday evening- they’ll be ready for you all week!

What's So Great About These Overnight Oats?

Pineapple Coconut Oats Meal Prep

We wanted this breakfast meal prep idea to be a bit of a break from the norm. The usual suspects make their appearance of course, because who doesn’t love a splash of omega-rich chia seeds? Each serving of these overnight oats is a quick trip to the tropics with a blast of sweet and tangy pineapple and delicious coconut shavings.

And in case you need a little extra nutritional boost, our recipe makes room for a scoop of your favorite protein or collagen powder. Each serving of oats contains 13 grams of protein on its own though, so any powder or nut butter you add is making that number that much more plump!

Pineapple Coconut Oats Meal Prep

Pineapple Coconut Overnight Oats Meal Prep Ingredients

  •  1 cup GF rolled oats
  • 4 teaspoon white chia seeds
  • ¼ cup shredded unsweetened coconut flakes
  • 1 cup frozen pineapple
  • 2 cups coconut milk
  • 2 teaspoon lime juice
  • 1 scoop Vanilla protein powder (optional) or collagen protein powder
  • 1 TBS maple syrup

Nutrition of Oats

Speaking of a serving of oats, we’ve got some more to share with you about the nutrition of oats. One serving of these overnight oats will also provide you with 191% of your daily value of manganese (a trace mineral that's important for many bodily functions), along with magnesium, antioxidants, B vitamins, iron, and zinc. And most importantly? Oats are loaded with a powerful soluble fiber called beta-glucan. Once digested, this fiber helps you to stay fuller longer, supports healthy blood sugar and cholesterol levels, and feeds good gut bacteria.

How to Make Pineapple Coconut Overnight Oats

Overnight oats are mercifully easy to pull off. Because that's what you need to the night before, right? Just a little kitchen puttering and then pop it in the fridge. Combine the ALL of the ingredients (except the optional granola) in a bowl and then divide between two glass jars with an airtight lid. Stick them in the fridge for a few hours and up to overnight is optimal.

Pineapple Coconut Oats Meal Prep

How to Store and Serve Overnight Oats

Since the storing is part of the prepping, there's not much to do here. Eat it right out of the jar! Add some granola on top! Top with more shredded coconut and some granola, for some crunchy contrast. We don't recommend freezing this, though! Just a heads up! Keep them in the fridge for up to 4 days.

Pineapple Coconut Oats Meal Prep

How to Customize Overnight Oats

  • Mango would be amazing with coconut, either in addition the pineapple or instead of it! Plus, it's still tropical that way!
  • You can use frozen or fresh fruit in this recipe; it's fine either way.
  • Feel free to add things like hemp seeds (a tablespoon or two), or maybe even flax seeds, for extra nutrients and protein (in the case of hemp, naturally).
  • Skip the protein powder or go chocolate instead of vanilla for a totally different taste.
  • Swap the maple syrup for honey or agave nectar.
  • Use a different kind of plant-based milk.
Pineapple Coconut Oats Meal Prep
Pineapple Coconut Oats Meal Prep

Pineapple Coconut Oats Meal Prep

Vegan and gluten-free breakfast that’s perfect for busy mornings! Packed with tropical coconut and pineapple flavors and an optional protein powder boost.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 2
Calories: 394kcal
Author: Nick Quintero

Ingredients

  • 1 cup rolled oats gluten free, if needed
  • 4 teaspoon chia seeds
  • ¼ cup shredded unsweetened coconut
  • 1 cup frozen pineapple
  • 2 cups coconut milk full fat or unsweetened low calorie
  • 2 teaspoon lime juice
  • 1 scoop vanilla protein powder or collagen powder
  • 1 tbs dark maple syrup
  • granola optional
Get Recipe Ingredients

Instructions

  • Divide all ingredients between two mason jars and whisk with a fork to combine.
  • Refrigerate overnight. In the morning, stir and serve with your favorite granola.
  • Leftovers keep in the fridge for 5 days.

Notes

Nutrition for 1 out of 2 servings:
17g Protein | 49g Carbs | 16g Fat | 10g Fiber | 394 Calories
*nutrition facts calculated using 1 scoop of Vital Protein Collagen Powder

Nutrition

Serving: 1serving | Calories: 394kcal | Carbohydrates: 49g | Protein: 17g | Fat: 16g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Pineapple Coconut Overnight Oats Meal Prep

Keto Snowball Cookies

December 12, 2019 by Nick Quintero Leave a Comment

Keto Snowball Cookies

Thank you to Now Foods for sponsoring this Keto Snowball Cookies recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Keto Snowball Cookies

These keto snowball cookies bring the holiday cheer without all of the sugar and carbs! Monk fruit and erythritol step in to sweeten along with healthy fats from walnuts and almond meal for a guilt-free snack. 

Keto Snowball Cookies

Would you think it is possible to enjoy a holiday cookie that is sugar-free, keto-friendly, grain-free and gluten-free? If you don't think it is, we guarantee you that this Keto Snowball Cookie recipe will change your mind! 

Snowball cookies were one of our favorites growing up. We remember making them with our grandmother in the traditional way; flour, sugar, butter, and pecans. We would have powdered sugar all over our faces and then pop those little bite-sized cookies into our mouth, one by one. But, since having to go gluten-free, we wanted to remake this delicious dessert. 

We have also been a bit more mindful of the amount of sugar we are using in all recipes. This is why we have been including the Now Foods monk fruit and erythritol in our recipes over the last year. If you aren't familiar with erythritol, we highly recommend checking out this article! 

Keto Snowball Cookies

How we made the swaps: 

We spent some time swapping ingredients to make a *healthier* version (not that the OG recipe isn't good for you in moderation) and came up with a twist that will fit almost any dietary need! So, what did we swap?

We replace the white flour for almond meal (or almond flour would work), we swapped the traditional use of pecans with walnuts to create our own fun twist, and we replaced the regular sugar with vanilla monk fruit sweetener, and then replaced the powdered sugar with powdered erythritol. We kept the regular butter, but if you are vegan or dairy-free you would use a dairy-free butter replacement. 

Not only will this recipe be a hit at your holiday party, but each little cookie comes with a nutritional punch (but, you don't need to tell anyone that!) 

  • Almonds contain fiber, protein, and help lower blood sugar levels
  • Walnuts contain a high level of Vitamin E, are full of antioxidants, and are known to reduce inflammation
  • Erythritol is an antioxidant and helps improve blood vessel function
  • Monk fruit contains anti-inflammatory properties and has no calories or carbs. This makes monk fruit safe for people with diabetes and aligns with a keto, vegan, gluten-free, and dairy-free diet. 

The flavors of the Now Foods Monk Fruit don't stop at vanilla (although that is our go-to). They also make an unflavored and a chocolate flavor. The chocolate is delicious mixed into your coffee in the morning! 

Keto Snowball Cookies

How to convert from dry to liquid sweetener:

If you are looking to add monk fruit into some of your other holiday baking recipes, here is a quick conversion:

Sugar = Liquid Monk Fruit Sweetener

  • 1 teaspoon sugar = ⅛ tsp 
  • 1 tablespoon sugar = ⅜ tsp
  • ¼ cup sugar = 1 ½ tsp
  • ⅓ cup sugar = 2 tsp
  • ½ cup sugar = 3 tsp
  • 1 cup sugar = 2 Tbsp

The only thing to be mindful of is if a dry sweetener is needed to bind. So, for example, a cake or brownie recipe might need dry sugar to make it bake correctly. This might require swapping the dry sugar for additional flour if using monk fruit to make sure that it bakes and binds correctly. You can swap dry sugar 1:1 with erythritol, though. 

KETO SNOWBALL COOKIE PRO TIP: you should freeze the dough for 20-30 minutes instead of putting it in the refrigerator for an hour to speed up the process. Do not try to bake these right after making the dough or they will spread and flatten out. 

You can serve these as is at your next holiday party or meal prep them with your favorite sides! We paired ours with macadamia nuts and some of our keto chocolate for the ultimate sweet keto snack box! 

Keto Snowball Cookies

Keto Snowball Cookies Ingredients: 

Cookies

  • ¾ cup almond meal
  • 1 cup raw walnuts, finely chopped 
  • ½ cup softened unsalted butter 
  • ¼ cup granulated erythritol
  • 1 ½ teaspoon liquid vanilla monk fruit 
  • Pinch of sea salt 
  • ½ cup powdered erythritol for rolling 

Optional Sides

  • 1 cup macadamia nuts
  • keto chocolate 
Keto Snowball Cookies
Keto Snowball Cookies
Keto Snowball Cookies

Keto Snowball Cookies

These low carb snowball cookies bring the holiday cheer without all of the sugar and carbs! Monk fruit and erythritol step in to sweeten along with healthy fats from walnuts and almond meal for a guilt-free snack.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Passive Time: 1 hour hour
Total Time: 1 hour hour 35 minutes minutes
Course: Dessert, Snack
Cuisine: Italian
Keyword: dessert, gluten free, keto, low carb, Meal Prep, snack
Servings: 18 cookies
Calories: 124kcal
Author: Nick Quintero

Ingredients

  • ¾ cup almond meal
  • 1 cup raw walnuts finely chopped
  • ½ cup softened unsalted butter
  • ¼ cup granulated erythritol
  • 1 ½ teaspoon liquid vanilla monk fruit
  • Pinch of sea salt
  • ½ cup powdered erythritol for rolling

Serving pairing suggestion:

  • 1 cup macadamia nuts
  • 1 recipe keto chocolate
Get Recipe Ingredients

Instructions

  • Combine butter and granulated erythritol in a medium mixing bowl. Cream together using a hand mixer for 30 seconds. Stir in almond meal, walnuts, vanilla monk fruit sweetener and sea salt to form a dough. Refrigerate for 1 hour to firm dough. This will help prevent the cookies from spreading in the oven so do not skip.
  • Preheat oven to 325ºF and line a medium baking sheet with parchment paper. Scoop out 1 tablespoon mounds of dough and roll into a ball. Place cookies on baking sheet 2 inches apart. Bake for 20 minutes, rotating cookie sheet after 10 minutes. Cool cookies at room temperature on cookie sheet for 20 minutes to allow cookies to firm.
  • Add powdered erythritol to a small bowl. Roll each cookie in powder and place 3 cookies in one compartment of 4 snack size MPOF containers. Add sugar-free chocolate and macadamia nuts to the other compartment.

Video

Notes

Nutrition facts are for 1 cookie only. 

Nutrition

Calories: 124kcal | Carbohydrates: 7.7g | Protein: 2.2g | Fat: 11.6g | Saturated Fat: 4g | Cholesterol: 14mg | Sodium: 1mg | Potassium: 56mg | Fiber: 1g | Sugar: 1g | Vitamin A: 158IU | Vitamin C: 1mg | Calcium: 24mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Snowball Cookies

Savory Almond Butter Chicken Thigh Skillet

December 9, 2020 by Nick Quintero Leave a Comment

Savory Almond Butter Chicken Thigh Skillet

Thank you to Now Foods for sponsoring this Savory Almond Butter Chicken Thigh Skillet recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Savory Almond Butter Chicken Thigh Skillet

This savory almond butter chicken thigh recipe is a one-pan meal that is full of nutty flavor. The recipe is low carbs, high in protein, and sweetened with a low glycemic sweetener, organic 1:1 monk fruit to add a slight sweetness to the recipe without a sugar spike!  

Savory Almond Butter Chicken Thigh Skillet

The holiday season is filled with sweet treats like low carb pecan pie bars, snowball cookies, and cheesecake. But, for those of us looking to balance out those sweet treats, or for those of us (like myself) who are more into savory recipes, we've got you covered! This Savory Almond Butter Chicken Thigh Skillet is actually the best of both worlds; savory and sweet. It has predominantly savory flavors with a hint of sweetness from the new Now Foods Organic 1:1 Monk Fruit replacement. We guarantee you won't even need a sweet treat after a dish like this! 

Savory Almond Butter Chicken Thigh Skillet

We prepared this easy-to-make, one-pan meal for meal prep this week, but also plan on serving it as a main dish option on our holiday table. A chicken dish like this accommodates the dietary needs of many of our guests, so it's a no-brainer when it comes to including this recipe! 

From low carb to gluten-free, to low glycemic, grain-free, high-protein, whole-ingredients, etc. It accommodates just about everyone, minus your vegetarian and vegan friends. However, if you have some guests that don't eat meat, you can easily swap the chicken thighs in this Savory Almond Butter Chicken Thigh Skillet for Tofu! It has the same great flavor, sans the meat. 

Say what?! An organic 1:1 monk fruit in a savory dish?

Yes, you read that right! If you have never tried sweetening up a savory dish, we highly recommend it. They deliver all of the flavors you crave in a way that you can enjoy at any meal of the day! Plus, the sauce, which is sweetened with the organic 1:1 monk fruit, is not just limited to this dish! As mentioned above, it is delicious with tofu! But, it also works so well with ground beef, roasted cauliflower, served over a stuffed baked potato, mixed with lentils, and drizzled over your favorite buddha bowl. 

We love to keep a jar of this sauce on-hand for jazzing up a quick weeknight meal. When we make a large batch, we double all of the ingredients, place them into a glass jar, shake them up (or mix), and then sealed and keep in the fridge until ready we are ready to use it. 

So, whether you are trying to add some new flavors to your holiday table or just looking to make your meal prep so much more delicious, organic 1:1 monk fruit we recommend grabbing a bag of , throwing on your favorite holiday songs, and get cooking in your kitchen! 

Savory Almond Butter Chicken Thigh Skillet Ingredients:

For Sauce

  • ⅓ cup unsalted/unsweetened almond butter  
  • ⅔ cup full fat coconut milk  
  • 3 tablespoon coconut aminos  
  • 2 tablespoon lime juice  
  • 1 tablespoon NOW Foods Organic 1:1 Monk Fruit Sweetener  
  • ½ teaspoon ground coriander  
  • ½ teaspoon ground turmeric  
  • ¼ teaspoon ground ginger  
Savory Almond Butter Chicken Thigh Skillet

For Chicken

  • Salt and pepper to taste  
  • 1 tablespoon olive oil or ghee  
  • 1 lb. boneless skinless chicken thighs, sliced into 2-inch pieces and excess fat trimmed  
  • 1 teaspoon minced garlic  
  • 1 cup chopped red bell pepper  
  • ½ cup fresh chopped cilantro  
  • 2 tablespoon chopped raw almonds  

For Serving

  • 1 tablespoon olive oil  
  • 2 cups baby broccoli, ends trimmed 
  • 1 cup sliced red onion  
  • Salt and pepper to taste  
Savory Almond Butter Chicken Thigh Skillet
Savory Almond Butter Chicken Thigh Skillet

Savory Almond Butter Chicken Thigh Skillet

This savory almond butter chicken thigh recipe is a one-pan meal that is full of nutty flavor. The recipe is low carbs, high in protein, and sweetened with a low glycemic sweetener to add a slight sweetness to the recipe without a sugar spike!
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Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Indian
Keyword: Chicken, chicken thighs, coconut milk, dinner, gluten free, low carb, lunch, main dish
Servings: 4 meals
Calories: 491kcal
Author: Nick Quintero

Ingredients

For Sauce

  • ⅓ cup unsalted/unsweetened almond butter
  • ⅔ cup full fat coconut milk
  • 3 tablespoon coconut aminos
  • 2 tablespoon lime juice
  • 1 tablespoon Now Foods Organic 1:1 Monk Fruit Sweetener
  • ½ teaspoon ground coriander
  • ½ teaspoon ground turmeric
  • ¼ teaspoon ground ginger

For Chicken

  • Salt and pepper to taste
  • 1 tablespoon olive oil or ghee
  • 1 lb. boneless skinless chicken thighs sliced into 2-inch pieces and excess fat trimmed
  • 1 teaspoon minced garlic
  • 1 cup chopped red bell pepper
  • ½ cup fresh chopped cilantro
  • 2 tablespoon chopped raw almonds

For Serving

  • 1 tablespoon olive oil
  • 2 cups baby broccoli ends trimmed
  • 1 cup sliced red onion
  • Salt and pepper to taste
Get Recipe Ingredients

Instructions

  • Whisk together ingredients for the sauce in a medium mixing bowl. Set aside.
  • Heat olive oil over medium-high heat in a medium skillet. Blot chicken pieces dry with a paper towel and season with salt and pepper. Add chicken thighs and brown for 6 minutes. Add bell pepper and garlic to pan and sauté for 2 minutes longer.
  • Pour sauce on top to cover chicken and vegetables. Stir well. Bring to a simmer and reduce heat to medium-low. Simmer for 12-15 minutes, until chicken is cooked through.
  • Divide almond chicken between 4 teal MPOF containers and top with cilantro.
  • Clean pan and return to stove. Heat 1 tablespoon of olive oil over medium heat and add onions. Sauté for 5 minutes. Add broccoli to pan and stir. Cover with lid and cook 6-7 minutes longer, until broccoli is tender.
  • Divide broccoli and onions between small compartments of teal containers. Sprinkle with salt and pepper, then stir. Cover with lid and cook 6-7 minutes longer, until broccoli is tender.
  • Divide broccoli and onions between small compartments of teal containers. Sprinkle with salt and pepper.

Video

Nutrition

Calories: 491kcal | Carbohydrates: 21g | Protein: 26g | Fat: 33g | Sodium: 585mg | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Savory Almond Butter Chicken Thigh Skillet

Cauliflower Rice Salmon Poke Bowl Meal Prep

August 24, 2018 by Nick Quintero Leave a Comment

Whole30 Cauliflower Rice Salmon Poke Bowl Meal Prep blog

Cauliflower Rice Salmon Poke Bowl Meal Prep (Whole30 compliant)

Poke (pronounced, “po-kay”) is a dish made of raw diced fish, veggies, chili peppers, and spices. It’s also one of the main dishes of Native Hawaiian cuisine! There are two traditional kinds of poke—A fatty tuna (known as aku), and octopus (known as he’e). In this poke bowl meal prep recipe, we put a modern twist on the traditional by incorporating a cheaper, equally-delicious alternative—Salmon! Salmon is packed with omega-3s, vitamin D, choline, and selenium—a combo sure to boost brain and immune functions. There are many more health benefits too, such as anti-inflammatory properties, lowered stroke risk, and improved bone health!

Cauliflower Rice Salmon Poke Bowl Meal Prep

Ingredients commonly found in traditional poke (like soy sauce, honey, and white rice) can potentially threaten a state of ketosis. So for you keto peeps, we’ve substituted some of those ingredients for healthier alternatives! In this poke bowl meal prep recipe, in place of white rice, we use cauliflower rice. You can get this one of two ways: 1) Buy 1 package of frozen riced cauliflower, or 2) Make your own Cauliflower Rice. Cauliflower has impressive nutritional value in itself, boasting high potassium, calcium, and dietary fiber levels

You’ll notice that this salmon poke bowl meal prep recipe calls for the use of rice vinegar. Well, rice vinegar does a couple of different things. First of all, it adds some of the sweet acidity of honey and soy sauce—While second of all preserving your meals for as long as possible!

Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep Ingredients:

1 teaspoon avocado oil

1 head cauliflower, grated, or cub one package frozen cauliflower rice

2 8 oz. salmon filets

2 carrots, shredded

2 cucumbers, thinly sliced

1 avocado, thinly sliced

1 TBS rice vinegar

1 green onion, thinly sliced

Sesame seeds, for serving

Cauliflower Rice Salmon Poke Bowl Meal Prep

Health Benefits of this Cauliflower Rice Salmon Poke Bowl Meal Prep

One of the tastiest parts of our poke bowl meal prep is its use of fresh avocado and avocado oil. Avocado has amazing velvety flavor, but it’s an amazing superfood! In fact, they have a whole host of health benefits to reap. For example, did you know that avocados have more potassium than bananas? Other nutrients include folate and vitamins B, C, E, and K—And best of all, they’re packed with fiber! Fiber is a kind of carbohydrate that is insoluble to your body that is essential for feeling full for longer and healthy blood sugar regulation.

Because most of the ingredients in this salmon poke bowl meal prep recipe are fresh and raw, all the time you’ll need to prep it will be around 20 minutes! This recipe makes 4 servings, which we recommend storing in separate one-compartment meal prep containers.

Cauliflower Rice Salmon Poke Bowl Meal Prep

Another reason we love this recipe is that its veggies galore! Not only do you get a healthy serving of cauliflower in this poke bowl meal prep, but a big helping of cucumbers and carrots, too. Cucumbers have amazing nutritional value! With high anti-inflammatory, and anti-cancer benefits, cucumbers are known to aid high blood pressure, weight loss, and diabetes. Ever heard that old saying, “Carrots are good for the eyes”? Well, they are, but they also make for perfect skin, and a healthy heart and kidneys!

Reign in the summer with this cauliflower rice salmon poke bowl meal prep recipe! We recommend garnishing it with green onions and sprinkling with sesame seeds. For more delicious salmon ideas, check out our article, 35 Simple Salmon Meal Prep Recipes!

Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

Whole30 Cauliflower Rice Salmon Poke Bowl Meal Prep

Keto Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

Poke bowl with wild salmon, crunchy raw veggies, and cauliflower rice.
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Prep Time: 20 minutes minutes
Total Time: 20 minutes minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Meal Prep, Salmon
Servings: 4 meals
Calories: 334kcal
Author: Nick Quintero

Ingredients

  • 1 teaspoon avocado oil
  • 1 head cauliflower grated (can use one package of frozen riced cauliflower, if desired)
  • 16 ounces wild caught salmon
  • 2 Carrots shredded
  • 1 medium Avocado thinly sliced
  • 1 tbs rice vinegar
  • 1 green onion thinly sliced
  • Sesame Seeds for serving, optional
Get Recipe Ingredients

Instructions

  • Prepare cauliflower rice on the stovetop by cooking over medium heat in a bit of avocado oil for 8-10 minutes, until lightly browned and softened. Set aside.
  • Cube the raw salmon into small chunks and season with a bit of Himalayan sea salt and a splash of rice vinegar.
  • Wash clean and chop all the veggies and avocado.
  • To assemble, divide cauliflower rice between containers and top with sliced veggies, avocado, raw salmon, green onion, and a splash more of rice vinegar and white sesame seeds. Keeps in the fridge for 4 days.

Notes

WW Smart Points= Green:7  Blue:4  Purple:4
__
 
Nutrition for 1 out of 4 meals:
24g Protein | 16.1g Carb | 20g Fat | 7.2g Fiber | 334 Calories

Nutrition

Serving: 1meal | Calories: 334kcal | Carbohydrates: 16.1g | Protein: 24g | Fat: 20g | Fiber: 7.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Carnitas Nachos

March 11, 2024 by Nick Quintero 2 Comments

Chicken Carnitas Nachos

We're making chicken carnitas nachos healthy again! Our Chicken Carnitas Nachos lunch meal prep recipe is a unique and flavorful meal that can be enjoyed guilt-free. We made chicken carnitas nachos Whole30 compliant by swapping out tortilla chips for sweet potato chips. The creative replacement adds depth to the flavor profiles of this meal while making it nutritious.

Chicken Carnitas Nachos

This Whole30 compliant nacho recipe uses baked sweet potato chips instead of tortilla chips and instant pot carnitas-style chicken, for a protein-rich meal that satisfies!

How long will Chicken Carnitas Nachos last for?

Chicken carnitas will last for 3 to 5 days. To optimize the time of freshness, store chicken carnitas in a shallow airtight container or gallon bag. Be sure to let all of the air out of the bag before sealing and storing it in the refrigerator.

Can Chicken Carnitas Nachos be frozen?

Absolutely! You can freeze chicken carnitas for up to 3 months. The sweet potato chips can be frozen as well. Store them in a quart-sized freezer bag, letting out all the air before sealing and storing. This entire meal can be frozen, but we recommend making fresh pico de gallo.

Chicken Carnitas Nachos

Chicken Carnitas Nachos Ingredients:

For Carnitas

  • 1 ½ lb. boneless skinless chicken breast
  • 2 teaspoon ground cumin
  • ½ teaspoon chipotle powder or smoked paprika
  • ½ cup chicken stock
  • ½ teaspoon garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt

And Pico De Gallo

  • 1 cup chopped tomato
  • ⅓ cup chopped red onion
  • ⅓ cup chopped cilantro
  • ¼ teaspoon sea salt

For Sweet Potato Chips

  • 1 lb. sweet potatoes, thinly sliced to ⅛ inch
  • ½ teaspoon sea salt
Chicken Carnitas Nachos

How do you make Chicken Carnitas Nachos?

Chicken Carnitas Nachos is a pretty simple lunch meal prep recipe that's done in an hour. The meal takes just 10 minutes to prep and your instant pot and oven do all of the work for you.

Take care of the easiest part first. Makes sense, right? Make your pico de gallo and separate it into 4 plastic sauce cups. Refrigerate the pico de gallo portions until the rest of your meal is ready. Next, preheat your oven to 400 degrees. Get your sliced sweet potato pieces and place them on the baking sheet. You'll need to make the chips in two batches and flip them halfway through baking.

Chicken Carnitas Nachos

While your sweet potato chips are baking, make the chicken carnitas. For the carnitas, grab your instant pot and carnitas ingredients. Combine the ingredients and put them in the instant pot. Lock the lid, close the pressure valve, and cook using the chicken setting for 15 minutes.

Once the instant pot timer goes off, let the pot depressurize. Then open the pressure valve and shred chicken with two forks. Transfer shredded chicken to the baking sheet and pour the remaining liquid from the pot onto your chicken carnitas. Lastly, boil the carnitas on the middle oven rack for 6-7 minutes until the chicken is crispy. We're so excited for you!

Chicken Carnitas Nachos

How to portion Chicken Carnitas Nachos?

Portioning is easy since you're doing it as you cook. Your pico de gallo is already divided into 4 plastic cups, right? So all you need now is 4 dual-compartment meal prep containers, sweet potato chips, and chicken carnitas. Place your chicken carnitas and pico de gallo in the bigger part of the container and the sweet potato chips in the smaller part. Cover, store, and enjoy for lunch!

More Carnitas meal prep recipes:

Did you enjoy this lunch meal prep recipe? Then try our Mushroom Carnitas Burrito Bowls and Slow Cooker Keto Pork Carnitas Bowls.

We also have 16 Keto Crock-Pot Recipes for Easy Low-Carb Meals.

Chicken Carnitas Nachos

Other tips for making Chicken Carnitas Nachos:

  • Make yourself extra chicken carnitas for a deliciously fun Taco Tuesday.
  • Use fresh lime juice in your carnitas for extra flavor. Also, try cilantro or ground coriander.
  • Taste your food as you go. Every good chef does!
  • Carnitas is a versatile dish. You can use chicken, pork, or go vegan. See our other carnitas meal prep recipes above.
  • Allow your shredded chicken to sit its juices for an additional 20-30 minutes for extra juicy chicken carnitas!
Chicken Carnitas Nachos
Chicken Carnitas Nachos

Chicken Carnitas Sweet Potato Nachos

This Whole30 compliant nacho recipe uses baked sweet potato chips instead of tortilla chips and instant pot carnitas-style chicken, for a protein-rich meal that satisfies!
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Prep Time: 10 minutes minutes
Cook Time: 51 minutes minutes
Total Time: 1 hour hour 1 minute minute
Course: dinner, Lunch, Main Course
Cuisine: Mexican
Diet: Gluten Free
Keyword: Chicken, gluten free, instant pot, low calorie, paleo, whole30
Servings: 4 meals
Calories: 325kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

For Carnitas

  • 1 ½ lbs. boneless skinless chicken breast
  • 2 teaspoon ground cumin
  • ½ teaspoon chipotle powder or smoked paprika
  • ½ cup chicken stock
  • ½ teaspoon garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt

For Pico De Gallo

  • 1 cup chopped tomato
  • ⅓ cup chopped red onion
  • ⅓ cup chopped cilantro
  • ¼ teaspoon sea salt

For Sweet Potato Chips

  • 1 lb. sweet potatoes thinly sliced to ⅛ inch
  • ½ teaspoon sea salt
Get Recipe Ingredients

Instructions

  • Stir together ingredients for pico de gallo and divide between 4 small sauce cups. Refrigerate until assembling meal prep containers.
  • Preheat oven to 400ºF and place a wire cooling rack on top of a medium baking sheet. Working in two batches, spread sweet potato slices on the baking sheet and bake for 10 minutes. Carefully flip sweet potatoes and bake an additional 10-12 minutes, or until edges of sweet potatoes are curled. Repeat with remaining sweet potatoes. Sprinkle baked sweet potato chips with sea salt and transfer to the 1 cup compartments of 4 MPOF teal containers.
  • While sweet potato chips bake, combine ingredients for carnitas in an instant pot. Lock lid and close pressure valve. Press chicken setting for 15 minutes.
  • Once the timer goes off, allow the instant pot to depressurize and open the pressure valve.
  • Shred the chicken with 2 forks and transfer to a baking sheet. Pour liquid from the instant pot over shredded chicken and broil on center rack of the oven for 3 to 4 minutes to crisp chicken lightly.
  • Evenly divide carnitas between 4 large compartments of teal containers and place a cup for pico de gallo next to carnitas.

Notes

WW Smart Points= Green:6  Blue:3  Purple:0

Nutrition

Serving: 1meal | Calories: 325kcal | Carbohydrates: 29g | Protein: 40g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 110mg | Sodium: 1122mg | Potassium: 1216mg | Fiber: 5g | Sugar: 7g | Vitamin A: 16395IU | Vitamin C: 12mg | Calcium: 85mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Balsamic Sausage and Veggie Meal Prep

July 7, 2019 by Nick Quintero Leave a Comment

Balsamic Sausage and Veggie Meal Prep

Balsamic Sausage and Veggie Meal Prep

Balsamic Sausage and Veggie Meal Prep

Ah, summertime. The time for friends, family, and perfect weather. The days are longer and the nights are shorter. Because nights are shorter, dinnertime can feel rushed or overlooked. The idea of getting takeout or grilling sounds better, right? So if you're looking for a quick and delicious meal to share with friends and family, we've got an Italian Balsamic Sausage and Veggie dish that can be enjoyed in many ways!

Balsamic Sausage and Veggie Meal Prep

Our Balsamic Sausage and Veggies recipe is an easy sheet pan recipe that is ready to enjoy in an hour. It's also nutritious and filling for being a simple sausage and veggies recipe. This sausage and veggie meal prep recipe is also ideal for lunch as an earthy, flavorful pick-me-up. The roasted vegetables are seasoned with garlic, parsley, basil, pepper, lemon, and a balsamic glaze. Classic Italian seasonings that never disappoint! Other than the taste, we appreciate that Balsamic Sausage and Veggies is a versatile meal. You can pair it with pasta, make it into a salad, or eat it alone. You can even swap out the sausage with a vegan substitute. Oh, how we love a savory and easy sheet pan recipe!

Balsamic Sausage and Veggie Meal Prep Ingredients:

  • 4 Fully Cooked Italian Sausages (cut at an angle into ¾” thick slices) (use whole30 compliant, if needed)
  • 3 Medium Zucchinis (sliced into ¾” thick semi-circles)
  • 3 Medium Yellow Summer Squash (sliced into ¾” thick semi-circles)
  • 3 Roma Tomatoes (quartered)

Marinade:

  • ¼ C. Avocado Oil
  • 3 Garlic Cloves (minced or grated)
  • 5 Tbsp. Balsamic Glaze
  • 2.5 Tbsp. Italian Seasoning
  • 1 Tbsp. Fresh Italian/Flat leaf Parsley (roughly chopped)
  • 1 Tbsp. Fresh Basil (roughly chopped)
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
  • Juice of 1 Lemon
Balsamic Sausage and Veggie Meal Prep

How long will Balsamic Sausage and Veggies last for?

This meal will last for up to 4 days when kept in the refrigerator. For optimal freshness, keep leftover sausage and veggies in a shallow airtight container. 

Can Balsamic Sausage and Veggies be frozen?

Yes, it can. When you're ready to freeze sausage and veggies leftovers, put it in a resealable freezer bag (don't forget to label the bag first). Be sure to remove excess air from the bag before sealing. Balsamic Sausage and Veggies can last for six months in the freezer, but thaw and enjoy sooner if you can. Frozen sausage and veggies will lose their flavor after 3 months. 

How do you make Balsamic Sausage and Veggies?

It's an easy sheet pan recipe, so pretty much gather all of your ingredients, put the prepped food on a lined sheet pan, and cook it in a preheated oven. For starters, preheat the oven to 420 degrees. While the oven is preheating, make your balsamic marinade. Then add the sausage and veggies, making sure they're fully coated in the marinade. Once the oven is heated and food is prepped, place your sausage and veggies on a foil-lined sheet pan. Let the recipe cook on the middle rack for 15 minutes. You'll know it's done when the veggies are tender and the sausage is seared. 

Balsamic Sausage and Veggie Meal Prep

How to portion this meal prep recipe:

Once your meal is cooked, place sausage on top of the vegetables. You want to have more veggies than sausage. This easy sheet pan recipe yields four servings. When you're ready to store and save additional meals, divvy up the sausage and veggies. You can store in a one-compartment meal prep container or a two-compartment container if you want the sausage and vegetables separate. If you opt for the two-compartment container, put the sausage in the smaller slot. 

More Sausage meal prep recipes:

MPOFers, would like more sausage? Then check out these other sausage and vegetable meal prep recipes: 

Vegetarian Italian Sausage Egg Cups

Fall Harvest Sausage Salad

Caprese Pesto Sausage Pasta

Chicken Apple Sausage and Veggies

Beef Breakfast Sausage Egg Cups

Italian Sausage Pasta Salad Meal Prep

Loaded Sausage and Bacon Breakfast Casserole

Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sheet Pan Meal Prep Breakfast – French Toast Sticks & Sausage

Sausage and Mashed Potato Meal Prep

Sheet Pan Marmalade Sausage Meal Prep

Sausage, Kale & Pomegranate Hash Meal Prep

One Pan Roasted Brussels Sprouts, Grape and Sausage Meal Prep

Keto Bacon Sausage Meatballs

One Pan Whole30 Sausage and Veggie Meal Prep

Balsamic Sausage and Veggie Meal Prep

Other tips for making Balsamic Sausage and Veggies:

  • Get creative! Use different sausages. You can use vegan sausage, turkey sausage, chicken sausage, and others. 
  • For best sheet pan cooking results, keep your sausage and vegetable cuts thick enough to enjoy but thin enough to cook thoroughly. Cuts should be no more than 1" thick and cut the sausage into angle slices. 
  • Spread out sausage and vegetables for even cooking. 
  • The better the sheet pan, the better the sheet pan recipes come out! Here's an affordable, high-quality sheet pan if you're looking. 
Meal Prep on Fleek x GoodCook recommended Meal Prep Containers
Balsamic Sausage and Veggie Meal Prep
Balsamic Sausage and Veggie Meal Prep

Balsamic Sausage and Veggie Meal Prep

You’re sure to have this Balsamic Sausage and Veggies Meal Prep recipe on repeat thanks to the delicious combo of Italian sausage and veggies in a simply made marinade! As a bonus, it’s also SO simple to make!
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Prep Time: 45 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 1 hour hour
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 449kcal
Author: Nick Quintero

Ingredients

Base

  • 4 fully cooked Italians Sausages cut on an angle into ¾" slices
  • 3 medium zucchini cut into ¾" semi-circles
  • 3 medium yellow summer squash cut into ¾" semi-circles
  • 3 medium Roma Tomaotes quartered

Marinade

  • ¼ cup avocado oil
  • 3 cloves garlic minced
  • 1.5 tablespoon balsamic glaze use regular balsamic for whole30
  • 1 ¼ tablespoon Dried Italian Seasoning
  • 1 tablespoon fresh Italian parsley
  • 1 tablespoon fresh basil roughly chopped
  • ¼ teaspoon Salt
  • ¼ teaspoon black pepper
  • 1 Lemon juiced
Get Recipe Ingredients

Instructions

  • Preheat oven to 420℉ and line a large baking sheet with foil.
  • In a medium bowl, whisk together marinade ingredients until well-combined.
  • Next, toss sausage slices and cut veggies in the marinade until coated. Cover bowl, place in the fridge for ~30 minutes to marinate.
  • Spread marinaded sausage, veggies, and marinade onto a foil lined baking sheet (spreading everything in an even layer, avoid overcrowding).
  • Bake on middle rack for 15 minutes (flipping sausage slices half way through cooking), or until veggies are tender, yet firm, and sausage is seared.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
19.5g Protein | 15.2g Carbs | 36.6g Fat | 2.8g Fiber | 449 Calories
 

Nutrition

Serving: 1meal | Calories: 449kcal | Carbohydrates: 15.2g | Protein: 19.5g | Fat: 36.6g | Fiber: 2.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Marmalade Sausage Meal Prep

July 10, 2022 by Nick Quintero 2 Comments

Sheet Pan Marmalade Sausage Meal Prep Ideas

Sheet Pan Breakfast Meal Prep

Sheet Pan Marmalade Sausage is an unbelievably easy recipe! Hearty root vegetables are combined with your favorite breakfast sausages and then finished off with a sweet and sticky marmalade. Enjoy for breakfast, lunch or dinner. 

Sheet Pan Marmalade Sausage Meal Prep

About this Recipe:

We are not quite sure if we have told you this or not, but here it goes, We (Sarah, specifically) have a serious addiction to recipes that are both a little savory/salty and a little sweet. It's just something about that salty and sweet combo that tantalizes (and satisfies) our taste buds. And by now, we all know that food satisfaction is key in preventing food cravings. So we did a thing 😉 and made this Sheet Pan Marmalade Sausage Meal Prep recipe for you! It is guaranteed to satisfy!

Like most of the other recipes around here, this Sheet Pan Marmalade Sausage Meal Prep recipe is super versatile! You can use any of your favorite root vegetables, your favorite breakfast (or non-breakfast) sausage and finish it off with any flavor marmalade you choose. Although, we think apricot or orange marmalade works best here.

Vegan Alternatives:

For our vegetarian and vegan friends, you can swap the breakfast sausage for your favorite vegan sausage!

Or, you can skip the sausage all together and make this a meal prep side dish to serve with grilled chicken, steak or roast turkey. It pairs well with most everything, TBH (to be honest). Sheet Pan Marmalade Sausage Meal Prep is just 'one of those recipes' that you will keep coming back to because of its ease, versatility and the fact that it's pretty much like you're not even cooking. (Insert: forgot to plan and need something tasty and quick to stay on track). Got you covered! Click here for more Vegan Meal Prep recipes

Sheet Pan Marmalade Sausage Meal Prep Ingredients:

  • 6 breakfast sausages or sausages of choice
  • 1 ½ cups carrots
  • 1 ½ cup brussels sprouts
  • 1 medium purple onion
  • 1 cup baby red potatoes
  • ¼ cup apricot preserves
  • 1 tbs olive oil
  • salt & pepper, to taste
  • fresh sage
Sheet Pan Marmalade Sausage Meal Prep
Sheet Pan Marmalade Sausage Meal Prep
Sheet Pan Marmalade Sausage Meal Prep
Sheet Pan Marmalade Sausage Meal Prep

Sheet Pan Marmalade Sausage Meal Prep

Sheet Pan Marmalade Sausage Meal Prep is an unbelievably easy recipe! Hearty root vegetables are combined with your favorite breakfast sausages and then finished off with a sweet and sticky marmalade. Enjoy for breakfast, lunch or dinner. 
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Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 30 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 2 meals
Calories: 377kcal
Author: Nick Quintero

Ingredients

  • 6 small breakfast sausages
  • 1 ½ cup Carrots cut on the diagonal
  • 1 ½ cup Brussels Sprouts cut in half
  • 1 medium purple onion chopped
  • 1 cup baby red potatoes cut into quarters
  • ¼ cup Apricot Preserves
  • 1 tablespoon olive oil
  • salt & pepper to taste
  • fresh sage
Get Recipe Ingredients

Instructions

  • Preheat oven to 425 degrees F
  • Line a baking sheet with parchment paper.
  • Place carrots, brussels sprouts, red potatoes and onion on a baking sheet.
  • Drizzle with olive oil.
  • Bake for 10 minutes.
  • Remove pan from oven and add on sausages.
  • Return to oven for 10 more minutes.
  • Remove pan from oven and drizzle with apricot preserves (you can thin the preserves with a bit of water, if desired).
  • Toss all ingredients. Sprinkle with salt & pepper.
  • Return to the oven for 5 minutes.
  • Remove and top with fresh sage, if desired.
  • Evenly divide into meal prep containers and enjoy for breakfast or lunch.

Video

Notes

Nutrition for 1 out of 2 servings:
17g Protein || 16g Fat || 54g Carbs || 618 calories

Nutrition

Serving: 1meal | Calories: 377kcal | Carbohydrates: 54g | Protein: 17g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 40mg | Sodium: 516mg | Potassium: 1478mg | Fiber: 15g | Sugar: 33g | Vitamin A: 31150IU | Vitamin C: 227.7mg | Calcium: 150mg | Iron: 4.1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cremini Mushroom Meatloaf

September 26, 2019 by Nick Quintero 1 Comment

Are you ready for some comfort food people? Our oven-baked cremini mushroom meatloaf dinner aims only to satisfy. A healthy combination of: 

  • minced cremini mushrooms, 
  • fresh and dried seasoning, 
  • almond flour and 
  • tomato sauce 

And voila a delicious masterpiece is created. The accompanying sides add a paleo twist with mashed cauliflower which is rich in vitamin C. Plus, our sauteed broccoli provides the healthy whole30 component. As the icing on top, in an hour and 15 minutes, you can have your cremini mushroom meatloaf and its side servings. Let’s get started!

Cremini Mushroom Meatloaf

Nothing says comfort food like an oven-baked meatloaf and mashed potatoes. This Paleo version ditches the potatoes for vitamin-c rich herbed mashed cauliflower for a stick to your ribs dinner that satisfies! 

Cremini Mushroom Meatloaf

Health Benefits Of Cremini Mushrooms

Want to know what’s so special about cremini mushrooms? Listen up cause they:

  • Are a good source of vitamins and minerals which fight chronic diseases.
  • Decrease the body’s ability to produce blood vessels which fuel the growth of cancerous tumors.
  • Help to boost the immune system to reduce fatigue and muscle weakness.
  • Act as fuel for the brain to reduce brain fog and prevent symptoms which contributes to decision fatigue.

 

Nutrition Facts For Cremini Mushrooms 

Nutritional facts which may surprise you about these tasty mushrooms are:

  • Rich in potassium, pantothenic acid, and potassium.
  • Contain additional minerals such as copper, selenium, thiamine, zinc, and niacin.
  • Low in calories.
  • Rich in protein and carbohydrates.
  • A source of vitamin D and vitamin B6.

Why You Should Eat More Cremini Mushrooms

Have a look at a few other reasons why you should consider increasing your intake of these healthy mushrooms:

  • Protects from gut-related ailments such as leaky gut syndrome
  • Reduces inflammation
  • Prevents oxidative injury
  • Restores one of the body’s most abundant minerals - potassium!
Cremini Mushroom Meatloaf

Versatility Of Cremini Mushrooms In Recipes

Our recipe calls for the cremini mushrooms to be sauteed with onions, garlic, with olive oil in a skillet. Then this flavorful sauteed mixture is then added to lean ground beef, egg, flour, and additional seasonings to create our meatloaf delight. As an added benefit our meal prep containers have the ideal compartment divisions to enhance the visual appeal of your meal. Awesome, right!

However, these ‘Royal Trumpet’ as they are sometimes called, are rather versatile. They may be:

  • Baked
  • Grilled
  • Sauteed
  • Used raw in salads
  • Dried and ground into a powder to be used in a variety of recipes
Cremini Mushroom Meatloaf
Meal Prep Containers by Meal Prep on Fleek x Goodcook

How Cremini Mushrooms Add Flavor To A Recipe 

These mushrooms have a mild earthy taste which is rich and excites the taste buds! Yummy!

Why Cremini Mushrooms Are A Good Swap For Meat

These mushrooms are a great boost in assisting those who wish to transition to vegan living. When you love meat, it’s a natural desire, at first, to indulge in the occasional meaty experience. Well, cremini mushrooms provide that meaty texture and are often referred to as the ‘poor man’s steak’. How about that nickname to just make using it as a meat option a perfect fit.

Why not indulge in this mushroom substitute which provides the flavor of meat, you love, but with a healthier combination of minerals and vitamins? Eat your way to health and create your cremini mushroom meatloaf, today!

And yes, MPOF has a few other mushroom recipes available for you to experiment with as you adopt a healthy lifestyle. Check out this amazing breakfast mushroom recipe! What’s your take on cremini mushrooms? We’d love to know.

Cremini Mushroom Meatloaf

Cremini Mushroom Meatloaf Ingredients:

For Meatloaf 

  • 1 lb. 85% lean ground beef
  • 1 large egg 
  • ½ cup minced white onion 
  • 1 cup minced cremini mushrooms
  • ½ teaspoon minced garlic 
  • 1 teaspoon dried oregano 
  • ½ cup blanched almond flour 
  • 1 teaspoon dried basil 
  • ½ teaspoon sea salt 
  • ¼ teaspoon black pepper 
  • 1 cup tomato sauce 

For Cauliflower Mashed Potatoes 

  • 6 cups cauliflower florets 
  • 2 tablespoon melted ghee 
  • 1 teaspoon minced garlic 
  • 1 teaspoon dried chives 
  • ¼ teaspoon sea salt 

For Baby Broccoli

  • 10 oz. baby broccoli, trimmed 
  • 1 tablespoon ghee
  • sea salt and pepper to taste 
Cremini Mushroom Meatloaf

Cremini Mushroom Meatloaf

Nothing says comfort food like an oven-baked meatloaf and mashed potatoes. This Paleo version ditches the potatoes for vitamin-c rich herbed mashed cauliflower for a stick to your ribs dinner that satisfies!
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Prep Time: 15 minutes minutes
25 minutes minutes
Total Time: 1 hour hour 15 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: gluten free, paleo, whole30
Servings: 4 meals
Calories: 554kcal
Author: Nick Quintero

Ingredients

For Meatloaf

  • 1 lb. 85% lean ground beef
  • 1 large egg
  • 1 cup minced cremini mushrooms
  • ½ cup minced white onion
  • ½ teaspoon minced garlic
  • ½ cup blanched almond flour
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 cup tomato sauce

For Cauliflower Mashed Potatoes

  • 6 cups cauliflower florets
  • 2 tablespoon melted ghee
  • 1 teaspoon minced garlic
  • 1 teaspoon dried chives
  • ¼ teaspoon sea salt

For Baby Broccoli

  • 10 oz. baby broccoli trimmed
  • 1 tablespoon ghee
  • sea salt and pepper to taste
Get Recipe Ingredients

Instructions

  • Heat oven to 400ºF and line a medium baking sheet with parchment paper. Heat olive oil over medium heat in a medium skillet and add onions. Sauté for 5 minutes. Stir in garlic and mushrooms, sauté 5 minutes longer. Cool 5 minutes.
  • Combine ground beef, mushroom mixture, egg, almond flour, oregano, basil, sea salt and pepper in a medium mixing bowl and use hands to thoroughly combine. Form mixture into an oval loaf shape on the prepared baking sheet. Brush with ¼ cup tomato sauce and bake for 50 minutes.
  • While meatloaf bakes, boil cauliflower florets in 4 cups of water until fork-tender, about 15 minutes. Drain cauliflower and transfer to the food processor along with ghee, chives, garlic, and sea salt. Blend until smooth.
  • Heat ghee over medium heat in a medium skillet for 2 minutes. Add broccoli and sauté for 6 minutes, turning once.
  • Cool meatloaf at room temperature for 5 minutes before slicing. Serve alongside mashed cauliflower and broccoli with extra tomato sauce.

Video

Nutrition

Serving: 1g | Calories: 554kcal | Carbohydrates: 23.8g | Protein: 31.5g | Fat: 37.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Greek Meatballs

February 2, 2020 by Nick Quintero Leave a Comment

Greek Meatballs

Homemade Traditional Greek Meatballs

Greek food is known for its fresh, zesty, and savory meal flavorings. It's one of our favorite cuisines for that reason! Mediterranean dishes are nutritious and give us a break from common cuisine with its worldly flavor infusions. 

The most popular Greek dishes are gyros, kabobs, baklava, and Greek salad. Entrees are usually meats paired with rice, pita bread, and a side salad. Since we appreciate the balanced simplicity of traditional Greek meals, we decided to share our Greek meatballs meal prep recipe with you today. 

 

Greek Meatballs

These herb-filled meatballs are an exotic spin on classic meatballs with robust herbs like dill, mint, and oregano. Served alongside tangy lemon rice and fresh tomato, cucumber, and olive salad, it’s like a trip to the Greek islands without leaving your house!  

 

How long will Greek Meatballs last for?

Greek meatballs will last for 3 to 4 days in the refrigerator when properly stored. The entree (Greek meatballs with rice and salad) will last for four days. A fresh salad will last 3 days. To avoid soggy salad and still save time, chop and store salad vegetables separately in produce saver containers. When you're ready to go, toss the salad ingredients together and add the salad to your meal. 

Can Greek Meatballs be frozen?

Yes, you can freeze Greek meatballs. Store them in containers, freezer wrap, or heavy-duty freezer bags. Greek meatballs can be frozen for up to 4 months. You can even freeze the rice with the meatballs, but be sure to do that as soon as the rice is cooked. Label and store Greek meatballs by themselves or the meal prep recipe (we don't recommend freezing the salad).

 

Greek Meatballs

Greek Meatballs Ingredients: 

For Meatballs  

  • 1 lb. 96% lean ground beef  
  • 2 large eggs  
  • 1 cup gluten-free breadcrumbs  
  • 2 tablespoon chopped dill 
  • 1 tablespoon chopped fresh mint  
  • 1 teaspoon dried oregano  
  • ½ teaspoon garlic powder  
  • ¼ cup finely crumbled feta cheese  
  • ½ teaspoon sea salt  
  • ¼ teaspoon cracked black pepper  
  • 2 teaspoon olive oil for cooking  

 

Greek Cucumber Salad 

  • 2 cups chopped cucumber 
  • 1 cup grape tomatoes, halved 
  • ⅓ cup pitted kalamata olives, chopped  
  • ¼ cup thinly sliced red onion  
  • 1 tablespoon red wine vinegar 
  • 1 teaspoon olive oil 
  • 1 teaspoon dried oregano  
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  

 

For Lemon Rice 

  • 1 cup dry basmati rice  
  • 2 cups chicken stock  
  • 1 tablespoon olive oil  
  • 1 tablespoon lemon zest  
  • 3 tablespoon lemon juice  
  • ¼ cup chopped parsley  
  • 1 teaspoon dried basil  
  • 1 teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  

Greek Meatballs

Greek Meatballs

 

How do you make Greek Meatballs?

It's super easy! The entire Greek Meatballs meal prep recipe is ready in under an hour. 

Start by making your salad. Put the salad in a medium bowl with lid and store in the fridge while you make the rest of the meal. Once the salad is done, make the rice. Heat your chicken stock over medium heat, bringing it to a slight boil. Then add dry rice and cook for 15 minutes. 

As the rice cooks, gather your meatball ingredients and mix them into a medium bowl. Form 12 meatballs. At this point, check on your rice. It should be almost done. Wash your hands, then add the zesty flavors to the rice once it's done. Cover cooked rice for warmth and set it aside. 

Now for the fun part - the Greek meatballs! If you already formed your meatballs, it's time to cook them. If not, then that's alright. You can prep the meatballs as the rice cooks or wait until the rice is done. Either way, heat 1 teaspoon (tsp) of olive oil in a skillet over medium heat for one minute. Put half of your meatballs into the skillet. Cook for a total of 4 minutes, flipping the meatballs after 2 minutes for browning. When the four minutes are up, cover the meatballs with a lid and let them cook thoroughly for 10-12 minutes. When the first batch is done, repeat the process for the second batch. 

And that's it! A complete Greek meal in less than an hour. Opa!

 

Greek Meatballs

 

How to portion Greek Meatballs?

Line up four two-compartment meal prep containers. Divide rice evenly between them (about 1 cup per container). The rice goes into the bigger compartment and the salad goes into the smaller one. Add 3 meatballs to the rice with a lemon slice and you're ready to go!

 

Greek Meatballs

 

More Meatballs meal prep recipes:

Who doesn't love a good meatball? They're delicious, easy, and fun to make! Here are some more meatballs recipes to hit a home run with: 

Honey Garlic Mushroom Meatballs

Molasses Bourbon BBQ Glazed Chicken Meatballs

One Skillet Spaghetti Squash & Meatballs

Mozzarella Stuffed Meatballs

Eggplant Meatballs and Zoodle Meal Prep

Cranberry BBQ Vegan Meatballs

Cheesy Keto Chicken Meatballs

Keto Bacon Sausage Meatballs

Carrot Meatballs With Mint Cauliflower Rice

20 Minute Paleo Thai Almond Butter Turkey Meatballs

 

Other tips for making Greek Meatballs:

This meal prep recipe is pretty easy. But there are some important things to note about the star of the show - the meatballs. 

  • Start here: The Ultimate Guide To Meatballs Recipes. We wrote this especially for you, meatball lover!

  • Use high-quality, fresh ground meat. 

  • If these meatballs are too lean for you, you can mix lean meat with fattier meat. The fat gives your meatballs moisture and flavor. 

  • Mix ingredients with clean hands or a wooden spoon. Mix everything together until it looks cohesive. Keep from over-mixing or you will mess up the texture. 

  • When rolling the meatballs, put a little olive oil on your hands so the crumbs don't stick to you. Roll them lightly. Keep from rolling firm meatballs so they can cook thoroughly and absorb all of the combined delicious flavors! 

  • Don't skip browning! The 4-minute cook time, in the beginning, is for searing. Start cooking for two minutes, flip, then cover and finish cooking. 

  • Add tzatziki sauce for added Greek authenticity! 

 

Greek Meatballs

Greek Meatballs

Greek Meatballs

These herb-filled meatballs are an exotic spin on classic meatballs with robust herbs like dill, mint, and oregano. Served alongside tangy lemon rice and fresh tomato, cucumber, and olive salad, it’s like a trip to the Greek islands without leaving your house!
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Prep Time: 15 minutes minutes
Cook Time: 32 minutes minutes
Total Time: 47 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Greek, Mediterranean
Keyword: Beef, dinner, gluten free, lunch, Meal Prep, Meatballs
Servings: 4 meals
Calories: 604kcal
Author: Nick Quintero

Ingredients

For Meatballs

  • 1 lb. 96% lean ground beef
  • 2 large eggs
  • 1 cup gluten-free breadcrumbs
  • 2 tablespoon chopped dill
  • 1 tablespoon chopped fresh mint
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ cup finely crumbled feta cheese
  • ½ teaspoon sea salt
  • ¼ teaspoon cracked black pepper
  • 2 teaspoon olive oil for cooking

Greek Cucumber Salad

  • 2 cups chopped cucumber
  • 1 cup grape tomatoes halved
  • ⅓ cup pitted kalamata olives chopped
  • ¼ cup thinly sliced red onion
  • 1 tablespoon red wine vinegar
  • 1 teaspoon olive oil
  • 1 teaspoon dried oregano
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For Lemon Rice

  • 1 cup dry basmati rice
  • 2 cups chicken stock
  • 1 tablespoon olive oil
  • 1 tablespoon lemon zest
  • 3 tablespoon lemon juice
  • ¼ cup chopped parsley
  • 1 teaspoon dried basil
  • 1 teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
Get Recipe Ingredients

Instructions

  • Stir together ingredients for Greek salad in a medium mixing bowl. Cover and refrigerate while preparing other recipes.
  • Heat chicken stock in a medium saucepan over medium heat until boiling. Add rice and cook until Fully cooked, about 15 minutes. Turn heat off and stir in remaining ingredients. Cover with lid to keep warm.
  • While rice is cooking, combine ingredients for meatballs in a medium mixing bowl and thoroughly mix with clean hands. Form mixture into 12 meatballs. Heat 1 teaspoon of olive oil over medium heat in a skillet for 1 minute. Add 5-6 meatballs and cook for 4 minutes, turning after 2 minutes for even browning. Reduce heat to medium-low, cover with lid and cook for 10-12 minutes longer to cook meatballs through. Transfer to a bowl and cover to keep warm. Add another teaspoon of olive oil to pan and repeat with remaining meatballs.
  • Divide lemon rice between large compartment of 4 MPOF teal containers and place 3 meatballs on top. Divide Greek salad between 4 small compartments.

Video

Notes

WW Smart Points= Green:14  Blue:13  Purple:13

Nutrition

Calories: 604kcal | Carbohydrates: 63.8g | Protein: 39.8g | Fat: 21.1g | Fiber: 3.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Bacon Ranch Chicken and Veggies Foil Packets

September 11, 2022 by Nick Quintero 2 Comments

Chicken Bacon Ranch Foil Packets

Fun and Easy Foil Pack Dinner Idea

Winner, winner chicken dinner! This bacon ranch chicken foil pack turn into an eye-catching main dish with a special ingredient that is sure to add a smile to everyone's face - BACON! Bacon is a staple food in most American diets. It is mainly enjoyed in the morning for breakfast, but bacon can also be enjoyed during lunch or dinner. Today, we're going to show you how! 

At MPOF, we love offering simple ways to eat healthy without sacrificing flavor. This low-carb and gluten-free bacon ranch chicken meal is a delicious start! The meal prep time is only 15 minutes but you end up with four separate meals. Each serving has 25 grams of protein and only 6 grams of carbohydrates. 

Our Bacon Ranch Chicken and Veggies recipe are a gluten-free, low-carb, and high-protein recipe. Not to mention it is colorful and smells divine! Your family will want to devour it in minutes. We bet you’re hungry now, so let’s get right into the recipe! 

BONUS: Here is a recipe to make your own, Homemade Ranch Dressing

Bacon Ranch Chicken and Veggies Foil Packets

This Bacon Ranch Chicken and Veggie Foil Packets recipe come together in no time at all and packs in the flavor with a healthy dose of veggies to boot!

Chicken Bacon Ranch Meal Prep Idea

How long will Chicken Foil Packets last?

Although the star of the dish is bacon, it is a chicken dish. Chicken can last in the refrigerator for 3-4 days. Up to four days of storage is okay for this dish since you will have four prepped meals. 

Can Chicken Foil Packets be frozen?

The ingredients for this meal prep recipe are meant to be cooked all together. This yields a simple 4 portions so it can be used up in less than a week depending on the size of your family. The goal of our meal prep recipes is to make your life easier. We recommend that you avoid freezing this particular meal prep recipe.

If you’re looking for freezable chicken recipes, try our hearty & belly-warming chicken soups and stews. 

Chicken Bacon and Veggies Ingredients

How do you make Dinner Foil Packets? 

Wash and chop the veggies. Toss them in some olive oil, salt, and some black pepper. Once all the ingredients are prepped, place everything into foil packets. Ensure the packets are sealed before transferring them onto the baking sheet. Bake at 375 degrees to 30 to 35 minutes. 

How do you portion Chicken Foil Packets?

Our favorite part about this bacon meal prep idea is that it portions itself! All you have to do is prepare the meal and place it in the separate aluminum foil packets (thus, the recipe name). After baking and cooling, voila! You have four portioned out high-protein meals. Easy, right?

If this meal prep idea is for dinner when returning home from a busy day, then store in a one-compartment glass container. Glass can go into the oven for reheating. We highly recommend this or similar glass meal prep containers. 

Bacon Ranch Chicken and Veggies Foil Packets

More Chicken Bacon Ranch Recipes?

Oh yes, of course! We love this combination so much and figure you do too. These healthy, delicious, and simple meal prep ideas are totally gluten-free. Here are more Chicken Bacon Ranch meal prep recipes: 

  • Whole30 Chicken Bacon Ranch Meal Prep

  • Chicken Bacon Ranch Meal Prep

This recipe features only bacon. We all love bacon 🙂 

  • Bacon-Wrapped Potato Wedges

Bacon Ranch Chicken and Veggies Meal Prep Idea
Meal Prep on Fleek Recommended Meal Prep Containers

Other tips for making Bacon Ranch Chicken and Veggies Foil Packets?

  1. Meal prep containers for storage and heating  - If our Bacon Ranch Chicken and Veggies Foil Packets meal are for lunch on the go, then store in a plastic container. Plastic containers are light and convenient. When taking this dish with you, use a single or dual-compartment meal prep container. 
  2. Use a variety of cheeses and sides - Our Bacon Ranch Chicken and Veggies recipe calls for shredded cheddar cheese. But we like to make healthy eating and meal prepping fun & adventurous! You can substitute cheddar cheese for: 
    1. Mozzarella
    2. American
    3. Monterey Jack
    4. Gouda - if you’re feeling fancy. 

This is such a beautiful and abundant main dish, but we don’t mind a little something extra on the side. The sides should be light and flavorful that compliment the dish. Something like:

  • Sweet potatoes wedges with tahini  
  • Roasted kabocha squash quinoa salad 
  • Vegetarian Cobb salad meal prep 

If you want to keep it simple, serve this Bacon Ranch Chicken and Veggies on a bed of spinach. 

Chicken Bacon Ranch Foil Packs

Bacon Ranch Chicken and Veggies Foil Packets Ingredients:

  • 1 Lb. Chicken Breast (boneless; skinless), cut into 1” pieces
  • 4 Bacon Strips
  • ¾ of 1 Packet Ranch Dressing Powder Mix
  • 2 C. Fresh Cauliflower Florets
  • 2 C. Fresh Broccoli Florets
  • ¾ C. Shredded Cheddar Cheese
  • 2 Tbsp. Extra Virgin Olive Oil (divided in half)
  • ½ tsp. Ground Black Pepper
  • ¼ tsp. Himalayan Pink Salt
  • 2 Cups Fresh Spinach
  • 2 ears corn on the cob, halved
Bacon Ranch Chicken and Veggies Foil Packets

Bacon Ranch Chicken and Veggies Foil Packets

This Bacon Ranch Chicken and Veggie Foil Packets recipe comes together in no time at all and packs in the flavor with a healthy dose of veggies to boot!
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Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Bacon, Chicken, Meal Prep
Servings: 4 meals
Calories: 484kcal
Author: Nick Quintero

Ingredients

  • 1 Lb. Chicken Breast boneless; skinless, cut into 1” pieces
  • 4 Bacon Strips
  • ¾ of 1 Packet Ranch Dressing Powder Mix
  • 2 Fresh Cauliflower Florets
  • 2 Fresh Broccoli Florets
  • ¾ Shredded Cheddar Cheese
  • 2 Tbsp. Extra Virgin Olive Oil divided in half
  • ½ tsp. Ground Black Pepper
  • ¼ tsp. Himalayan Pink Salt
  • 2 Cups Fresh Spinach
  • 2 ears corn on the cob halved
Get Recipe Ingredients

Instructions

  • Preheat oven to 375℉ and cut 4 sheets of foil that are ~6”-8” wide — set aside.
  • Place bacon strips on a foil-lined baking sheet — bake until crispy, then remove from oven.
  • While the bacon crisps up, prepare the veggies by tossing cauliflower and broccoli in 1 tablespoon of extra virgin olive oil, salt, and pepper until coated. Place an equal amount of veggies onto each pre-cut foil sheet. Set aside.
  • Next, toss chicken breast in remaining 1 tablespoon of olive oil until coated. Then, add ranch dressing powder mix and toss until chicken is coated. Place an equal amount of chicken on top of the veggies.
  • Top with cheddar cheese and tear up or cut up bacon strips (roughly one strip per foil packet and sprinkle on top.
  • Pull up foil edges and pinch/roll together edges to make a seal for the packet. Place sealed foil packets onto a baking sheet, on middle oven rack. Bake for 30—35 minutes, or until chicken has reached an internal temperature of 165℉ and is cooked through. Be careful as you unwrap finished foil packets as there will be lots of steam! **Alternatively: Place foil packets on a grill heated to medium/high and let cook for 20-25 minutes, or until chicken has cooked through (internal temperature 165℉). Again, be careful as you unwrap finished foil packets as there will be lots of steam!
  • Serve with optional sides, store, and enjoy!

Nutrition

Serving: 1meal | Calories: 484kcal | Carbohydrates: 22.3g | Protein: 49g | Fat: 26.6g | Fiber: 4.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Instant Pot Beef Barbacoa 

April 17, 2020 by Nick Quintero 6 Comments

Instant Pot Beef Barbacoa 

Imagine yourself coming home to the smoky and fragrant smells of instant pot beef barbacoa! Made with chuck beef roast, garlic, cumin, and chipotle powder, our Instant Pot Beef Barbacoa recipe is an easy dinner idea that will warm your soul. Barbacoa is known as a traditional Mexican dish, but it originated in the Caribbean. Barbacoa refers to the way we cook the meat, which is slow until the meat is tender and succulent. You can slow cook beef, goat, or sheep and call it barbacoa.

How long will Instant Pot Beef Barbacoa last for?

The shredded chuck beef roast will last for 4 days in the refrigerator. Store your beef barbacoa in an airtight container and put it in the fridge to enjoy with sides or as tacos!

Can Instant Pot Beef Barbacoa be frozen?

Yes. Store your beef barbacoa in freezer bags for up to 3 months. We recommend labeling the bags before storing the meat.

Instant Pot Beef Barbacoa 

This fall apart smoky beef barbacoa is made in the instant pot for a quick-cooking Keto meal that satisfies.

Instant Pot Beef Barbacoa 

keto-meal-prep-book-banner-2

Instant Pot Beef Barbacoa Ingredients:

  • 2 lbs. chuck beef roast
  • 1 teaspoon olive oil
  • 1 cup sliced white onion
  • ⅔ cup beef stock
  • 1 tablespoon tomato paste
  • 2 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon sea salt
  • ½ teaspoon chipotle powder

For serving

  • 4 cups cilantro lime rice (can use cauliflower rice)
  • ⅓ cup chopped cilantro
  • ⅓ cup chopped red onion
  • 4 lime wedges

Instant Pot Beef Barbacoa 

How do you make Instant Pot Beef Barbacoa?

Start by getting ready to prep our easy dinner idea. Grab your ingredients and get ready for a simple, 10-minute prep.

Turn your instant pot on and set it to "sauté." Add olive oil. Then cut the chuck beef roast into 5-6 chunks and remove excess fat. Blot the beef with a paper towel and place it into your instant pot for 8 minutes total, stirring the meat at the 4-minute mark. When the meat is brown, press "cancel" on your instant pot. Start adding your warming spices and fragrant vegetables for flavoring; so add the garlic, onions, oregano, cumin, tomato paste, chipotle powder, and sea salt. Stir all of that flavorful goodness together and add the beef stock to it. Secure the lid and close the vent cap. Use the "manual" or "meat/chicken" setting to cook the chuck beef roast for 60 minutes. Your instant pot beef barbacoa will be ready for shredding after the pot depressurizes.

While the beef barbacoa is cooking, heat your lime cilantro cauliflower rice in a lightly oiled skillet over medium heat for 6-7 minutes. Stir the cauliflower rice while cooking. Set the rice aside and wait for the beef to be done. (If you're making yourself a plate, we recommend cooking the cauliflower rice when the beef barbacoa is almost done, around the 45-minute mark). When the barbacoa finishes cooking and the pot depressurizes, remove the beef from the pot for shredding. Shred the meat with two forks on a cutting board, then place the beef back into the pot for additional stirring for complete flavoring.

That's it! A satisfying meal after those busy days. We told you this was an easy dinner idea!

Instant Pot Beef Barbacoa 

How to portion Instant Pot Beef Barbacoa?

Grab 4 MPOF dual-compartment meal prep containers. Add the beef barbacoa to the smaller compartment and the cauliflower rice to the bigger compartment. Top your beef barbacoa with red onion, cilantro, and a lime wedge.

More Instant Pot meal prep recipes:

Having an instant pot makes meal prepping so easy! That's why we feature instant pot recipes often.

Instant Pot Cashew Chicken

Instant Pot Roast with Mashed Potatoes

Instant Pot Minestrone Soup

Instant Pot Beef BBQ Ribs

Instant Pot Chicken Enchilada Soup

Instant Pot Ranch Chicken

Instant Pot Moroccan Chicken Meal Prep

Check out these recipes and more in our 20+ Meal Prep Instant Pot Recipes

Instant Pot Beef Barbacoa 

Other tips for making Instant Pot Beef Barbacoa:

  • Start by checking out our guide to instant pot cooking. Avoid these Top 10 Instant Pot Mistakes – That You're Probably Making.

  • Turn this easy dinner idea into an easy lunch idea by making Instant Pot Beef Barbacoa Meal Prep Bowls.

  • Mix in some fresh lime juice after shredding and let the beef rest on "warm" for 20 minutes.

  • For an extra spicy kick, use chipotle chilies.

  • You can use beef barbacoa for tacos, burritos, salads, nachos, quesadillas, and enchiladas.

  • Top beef barbacoa with lettuce, cheese tomatoes, radishes, guacamole, or salsa.

Instant Pot Beef Barbacoa 

Instant Pot Beef Barbacoa 

Instant Pot Keto Beef Barbacoa

This fall apart smoky beef barbacoa is made in the instant pot for a quick cooking Keto meal that satisfies.
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Prep Time: 10 minutes minutes
Cook Time: 1 hour hour 15 minutes minutes
Total Time: 1 hour hour 25 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Beef, gluten free, keto, low carb, paleo, whole30
Servings: 4 meals
Calories: 407kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

  • 2 lbs. chuck beef roast
  • 1 teaspoon olive oil
  • 1 cup sliced white onion
  • ⅔ cup beef stock
  • 1 tablespoon tomato paste
  • 2 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon sea salt
  • ½ teaspoon chipotle powder

For Servings:

  • 4 cups cilantro lime cauliflower rice
  • ⅓ cup chopped cilantro
  • ⅓ cup chopped red onion
  • 4 lime wedges
Get Recipe Ingredients

Instructions

  • Turn instant pot to sauté setting and add olive oil. Cut beef into 5-6 chunks and remove any excess fat. Blot dry with a paper towel. Place beef in instant pot and sauté for 8 minutes, turning after 4 minutes to brown meat. Press cancel. Add onions, tomato paste garlic, oregano, cumin, chipotle powder, and sea salt to pot and stir. Pour in beef stock. Secure lid and close vent cap. Press meat/chicken or manual setting for 60 minutes.
  • While beef cooks, heat cilantro lime cauliflower rice over medium heat in a large pan for 6-7 minutes, stirring occasionally. Divide rice between 4 teal MPOF 2 cup compartments.
  • Allow the instant pot to depressurize before removing the lid. Place beef on cutting board and shred with 2 forks. Return to pot and stir. Divide the beef between 4 teal MPOF 1 cup compartments and top with cilantro, red onion, and lime wedges.

Nutrition

Calories: 407kcal | Carbohydrates: 16g | Protein: 52g | Fat: 19g | Sodium: 728mg | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cajun Stuffed Peppers

July 31, 2022 by Nick Quintero Leave a Comment

Cajun Stuffed Peppers

Give yourself a spicy pick-me-up with this savory healthy lunch idea — Cajun Stuffed Peppers! Cajun cuisine is best-known and enjoyed in Louisiana. The flavorful seasonings and spicy notes are why people love Cajun cuisine. If you're a big fan of Cajun cuisine, you'll love this recipe. You can enjoy this meal prep recipe for lunch and dinner, or serve it as an appetizer at your next gathering with friends & family. Our easy lunch meal prep recipe gives you authentic Cajun flavors including celery, onion, and peppers. The tasty, aromatic trio makes up the holy trinity of Cajun cuisine. After trying this recipe, you'll know why!

Cajun Stuffed Peppers

The Best Keto Stuffed Peppers!

These spicy, Cajun-style stuffed peppers are high protein, high fiber meal with staying power. Paleo compliant and zero added sugars make this recipe ideal for Whole30 lifestyles.

Cajun Stuffed Peppers

How long will Keto Cajun Stuffed Peppers last for?

Cajun Stuffed Peppers will last for 4 days when stored in an airtight container. You can store them in a glass or plastic container. 

Can Cajun Stuffed Peppers be frozen?

You can freeze cajun stuffed peppers for at least 3 months. We recommended that you don't freeze them for over 3 months or else they lose flavor.

To freeze your peppers, make sure they have completely cooled. You can either wrap them in plastic wrap individually and store in a freezer bag or place the peppers in a casserole dish and cover with aluminum foil. Your cajun stuffed peppers go from frozen to ready in 20-30 minutes at 300 degrees in the oven.

Cajun Stuffed Peppers
keto-meal-prep-book-banner-2

Cajun Stuffed Peppers Ingredients: 

For Stuffed Peppers

  • 4 bell peppers
  • 2 tablespoon grass-fed ghee
  • ¼ cup chopped white onion
  • ¼ cup chopped celery
  • ¼ cup chopped carrot
  • 1 lb. 93% lean ground beef
  • 1 (6 oz.) can tomato paste
  • 2 tablespoon Whole30 compliant hot sauce (Frank’s, Tabasco)
  • 2 tablespoon Cajun seasoning
  • 1 cup cilantro lime rice (swap for cauliflower to decrease carbs)

For Cajun Seasoning

  • 2 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • ½ teaspoon sea salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon black pepper
Cajun Stuffed Peppers

 

How do you make Cajun Stuffed Peppers?

Cajun Stuffed Peppers is an easy, healthy lunch idea to prepare. Grab your ingredients and let's get started! Once you prep the meal, it will take 50 minutes to cook. Prep time is only 10 minutes, so your oven does all the work.

Start by preheating your oven to 375 degrees. Find a baking pan (about 9x13) and line it with parchment paper. Set the pan aside and get ready to cut the peppers. Cut the peppers lengthwise and remove the seeds. Once you cut the peppers, heat your ghee over medium heat in a medium skillet. Add carrots, celery, and onion to the heated ghee and sauté for 7 minutes. Move your fragrant-smelling vegetables to the side of the skillet to make room for the lean ground beef. Break up the beef and brown for 5 minutes. Stir in your tomato paste and hot sauce. Cook for 3 minutes and remove from heat. Next, add the cauliflower rice and Cajun seasoning. Mix well.

Now that you have your savory stuffing, spoon the beef stuffing mixture into the bell peppers. Bake the cajun stuffed pepper for 30-35 minutes until the peppers are tender. 

How to portion Cajun Stuffed Peppers?

Find a spatula and transfer the peppers into four single-compartment meal prep containers, like the ones seen here (these are our very own MPOF meal prep containers).

Cajun Stuffed Peppers

More Stuffed Peppers meal prep recipes: 

We hope you enjoyed our Cajun Stuffed Peppers! If you did, try these similar healthy lunch ideas (peppers can spice and speed up your metabolism). 

  • Sheet Pan Zesty Stuffed Poblano Peppers
  • Simple Stuffed Enjoya Bell Peppers
  • Buffalo Chicken Stuffed Pepper Meal Prep
  • Bacon Jalapeño Poppers
Cajun Stuffed Peppers

Other tips for making Cajun Stuffed Peppers:

  • Cut down cooking time and keep your stuffing from overcooking by precooking your peppers on the stove, in the oven, or the microwave. 

  • Another way to save on time is to use leftovers as bell pepper stuffing. 

  • Don't over-stuff your peppers so everything can cook evenly. You may want to over-stuff but avoid it. 

  • Use an instant thermometer to track the doneness of your peppers. You want your Cajun stuffed peppers to reach 160 degrees. 

  • To keep peppers from falling over in the oven, wrap each one in aluminum foil cups. 

  • For sides, pair cajun stuffed peppers with bread, salad, or potatoes for a complete meal. If you have them for dinner, enjoy your stuffed peppers with a cold beer. 

  • Add cheese if you wish! Mexican, feta, Monterey Jack — whichever cheese your heart desires. 

Cajun Stuffed Peppers

Whole30 Cajun Stuffed Bell Peppers

These spicy, Cajun style stuffed peppers are high protein, high fiber meal with staying power. Paleo compliant and zero added sugars make this recipe ideal for Whole30 lifestyles.
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Prep Time: 10 minutes minutes
Cook Time: 50 minutes minutes
Total Time: 1 hour hour
Course: dinner, Lunch, Main Course
Cuisine: Mexican
Keyword: dinner, keto, low carb, lunch, paleo, whole30
Servings: 4 meals
Calories: 369kcal
Author: Nick Quintero

Ingredients

For Stuffed Peppers

  • 4 medium bell peppers
  • 2 tablespoon grass fed ghee
  • ¼ cup chopped white onion
  • ¼ cup chopped celery
  • ¼ cup chopped carrot
  • 1 lb. 93% lean ground beef
  • 6 ounces tomato paste
  • 2 tablespoon Whole30 compliant hot sauce Frank’s, Tabasco
  • 2 tablespoon Cajun seasoning
  • 1 cup cilantro lime cauliflower rice

For Cajun Seasoning

  • 2 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • ½ teaspoon sea salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon black pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 375ºF and line a 9x13 baking pan with parchment paper. Slice bell peppers in half lengthwise and remove seeds. Heat ghee over medium heat in a medium skillet. Add carrots, celery, and onion. Sauté for 7 minutes. Move vegetables to the side of the skillet. Add ground beef and break up into small pieces with a spatula. Brown for 5 minutes. Stir in tomato paste and hot sauce. Cook 3 minutes longer. Remove from heat.
  • Add cauliflower rice and Cajun seasoning. Stir well to combine. Scoop mixture into bell pepper halves and place in baking pan. Bake for 30-35 minutes, until peppers are tender. Use a spatula to transfer 2 pepper halves into 4 black MPOF containers.

Nutrition

Calories: 369kcal | Carbohydrates: 20g | Protein: 27g | Fat: 22g | Sodium: 2102mg | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tempeh Burrito Bowls

July 5, 2021 by Nick Quintero Leave a Comment

Tempeh Burrito Bowls

Thank you to GoodCook® for sponsoring this Tempeh Burrito Bowls Recipes post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Tempeh Burrito Bowls

Skip takeout and make this easy vegan burrito bowl complete with tangy cilantro-lime rice. Crumbled tempeh takes on the texture of ground meat and gets seasoned up with Mexican spices for a protein-rich meal. 

Tempeh Burrito Bowls

What's your "why?" Why do you meal prep? What about meal prep makes your life better? For us, it's saving money, keeping our portions in check, and feeding our bodies delicious, nutrient-dense foods. These Tempeh Burrito Bowls are a shining example of all of those things! 

Yes, don't get us wrong, we love us some takeout, but our wallets, not so much! That's why we look to homemade takeout remix recipes like these burrito bowls! For less than one takeout meal, we can have four days worth of meals that will nourish our minds and bodies! Plus, when we divide the ingredients into our portion-controlled meal prep containers, we know that we are getting the right balance of protein, carbs, and healthy fats (plus veggies!) in our meals! 

The red, three-compartment meal prep containers are one of our go-to containers because they are labeled with the specific foods groups:

  • 1 cup for grains
  • 1 cup for protein
  • 2 cups for veggies/fruits

This takes meal prepping a step further by removing all the guesswork out of creating a balanced meal. On top of that, who doesn't need a little pick-me-up during the middle or end of the day? There is just something about that red color that makes our eyes open a little wider, or is it the food inside? Probably both. 😉

Ok, back to the food! So, we went with a vegan spin on these burrito bowls! We are trying to eat more plant-based meals and less meat, and these tempeh burrito bowls are such an easy way to do that! The only swap you need to make from a regular burrito bowl is using tempeh in place of ground chicken or beef. But, if you just love your chicken or beef, use it! There is no right or wrong way to make a meal prep that works for you! 

We made every ingredient from scratch here, but you can use a store-bought salsa in place of the corn and black bean salsa below to save some time! Another time-saving hack, although not as cost-effective, would be to buy pre-riced cauliflower. If you do this, please make sure it isn't frozen. It should come from the fresh produce section at your grocery store. The frozen version will leave you with extra soggy cauli-rice that won't taste good by day four. 

We kept the burrito bowls pretty simple, but feel free to finish yours off with sliced avocado, sour cream, shredded cheese (use vegan, if needed), queso fresco, etc.! We are here to provide an easy and delicious recipe but always encourage you to do what works for you! 

If you're bored with all our food talk and just wanna know where you can grab those awesome containers, head here! You will get 10 in your pack, which is enough for two people or two meals per day for one! 

Tempeh Burrito Bowls Ingredients:

For Taco Tempeh

  • 1 lb. tempeh, crumbled into small pieces
  • 1 tablespoon olive oil
  • 2 tablespoon tomato paste 
  • ¼ cup water 
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon dried oregano
  • ½ teaspoon salt 

For Cilantro Lime Rice

  • 1 tablespoon olive oil 
  • 6 cups riced cauliflower
  • ¼ cup lime juice
  • ¼ cup finely chopped cilantro
  • ½ teaspoon salt 

For Fire Roasted Corn and Black Bean Salsa

  • 1 cup chopped tomatoes
  • 1 cup drained black beans
  • 1 cup fire-roasted corn, thawed
  • ⅓ cup chopped red onion 
  • 2 tablespoon chopped cilantro
  • 1 tablespoon minced jalapeno 
  • ¼ teaspoon sea salt

For Serving

  • 4 GoodCook® Meal Prep Containers
Tempeh Burrito Bowls
Tempeh Burrito Bowls
Tempeh Burrito Bowls
Tempeh Burrito Bowls
Tempeh Burrito Bowls
Tempeh Burrito Bowls

Tempeh Burrito Bowls

Skip takeout and make this easy vegan burrito bowl complete with tangy cilantro-lime rice. Crumbled tempeh takes on the texture of ground meat and gets seasoned up with Mexican spices for a protein-rich meal.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 13 minutes minutes
Total Time: 38 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: Mexican
Keyword: dinner, gluten free, lunch, plant based, Tempeh, vegan, vegetarian
Servings: 4 meals
Calories: 450kcal
Author: Nick Quintero

Ingredients

For Taco Tempeh

  • 1 lb. tempeh crumbled into small pieces
  • 1 tablespoon olive oil
  • 2 tablespoon tomato paste
  • ¼ cup water
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon dried oregano
  • ½ teaspoon salt

For Cilantro Lime Rice

  • 1 tablespoon olive oil
  • 6 cups riced cauliflower
  • ¼ cup lime juice
  • ¼ cup finely chopped cilantro
  • ½ teaspoon salt

For Fire Roasted Corn and Black Bean Salsa

  • 1 cup chopped tomatoes
  • 1 cup drained black beans
  • 1 cup fire roasted corn thawed
  • ⅓ cup chopped red onion
  • 2 tablespoon chopped cilantro
  • 1 tablespoon minced jalapeno
  • ¼ teaspoon sea salt
Get Recipe Ingredients

Instructions

  • Stir together ingredients for salsa in a small bowl. Refrigerate while preparing other ingredients.
  • Heat olive oil over medium heat in a large skillet. Add cauliflower and sauté for 3 minutes. Stir in lime juice, cilantro and salt. Cook for 2-3 minutes longer. Divide cauliflower rice between large compartments of 4 Three Compartment Good Cook meal prep containers.
  • Wipe skillet clean and return to stovetop over medium heat. Add 1 tablespoon of oil. Add tempeh crumbles and heat for 2 minutes. Stir in tomato paste, water, cumin, chili powder, oregano and salt. Cook for 4-5 minutes. Divide tempeh taco meat and salsa between remaining 2 small compartments of containers.

Nutrition

Calories: 450kcal | Carbohydrates: 43g | Protein: 30g | Fat: 21g | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Steak Fajita Meal Prep

July 4, 2019 by Nick Quintero Leave a Comment

Steak Fajita Meal Prep

Ready to spice up your meal prep recipes list? We've got just the savory treat! Our Steak Fajita Meal Prep recipe is the ultimate Tex-Mex dish for lunch or dinner. 

The history of fajitas dates back to the cowboy days in West Texas. Mexican ranchers worked for the least desirable part of the steer to eat. The cut is known as "skirt steak" and was given to ranchers as part of their payment for the work they did. The ranchers took their payment and turned it into something more desirable - the steak fajita! The word "fajita" comes from the Spanish word "faja," which means "belt." That makes sense since the cut is skirt steak. Kind of cool, right?

Fast-forward to now and the steak fajita is a well-known, delicious Mexican restaurant treat and staple. Talk about making lemons out of lemonade! 

Steak fajitas are grilled strips of skirt steak inside a tortilla with bell peppers. This meal prep recipe is truly authentic. They're easy to make and easier to devour! 

Without further ado, let's get into this meal prep recipe. Vamanos! 

Steak Fajita Meal Prep

How long will Steak Fajita Meal Prep last for? 

Your cooked Steak Fajita Meal Prep will last for 3 to 4 days in the refrigerator. If you have a vacuum sealer, use that to store your steak fajitas in the fridge. If not, wrap the steak fajitas in freezer paper, then in a freezer bag. The point of this is to keep air away from the steak so it won't dry out. 

Can Steak Fajita Meal Prep be frozen?

Of course! You can either wrap steak fajitas in heavy-duty aluminum foil, freezer paper, or freezer bags. Again, you can also vacuum seal steak strips. Also, we recommend always using a freezer bag, unless you use a container. There are some high-quality airtight freezer containers out there that will do the trick! Keep in mind that cooked Steak Fajita Meal Prep will last for up to 3 months in the freezer. So label and date the container or bag. 

To freeze the cooked peppers, lay them out on a baking sheet with wax paper. Then place the baking sheet in the freezer for one hour. Remove the baking sheet and put the peppers in a freezer back. Be sure to leave at least a half-inch of bag space. Frozen cooked peppers last from 4 to 6 months. 

Presta! Steak Fajita Meal Prep is frozen and enjoyed later. 

Steak Fajita Meal Prep

Steak Fajita Meal Prep Ingredients:

  • Siete brand Cassava Flour Tortillas (for keto, skip the tortillas and serve over lettuce)
  • 2 lbs. Skirt Steak (large pieces of fat and tendons trimmed off)
  • 1 Red Bell Pepper (sliced into ½” strips)
  • 1 Yellow Bell Pepper (sliced into ½” strips)
  • 1 Green Bell Pepper (sliced into ½” strips)
  • 1 large White Onion (sliced into ½: strips)
  • Half Bunch Fresh Cilantro
  • 2 Limes (quartered)
  • 1 Tbsp. Avocado Oil
  • 1 tsp. Ground Black Pepper
  • ½ tsp. Himalayan Pink Salt
  • Optional: Sliced Avocado, Salsa, Sour Cream, Plain Greek Yogurt

Marinade Base:

  • ⅓ C. Tamari
  • ⅓ C. Avocado Oil
  • ⅓ C. Lime Juice (~4 Limes)
  • 2 Tbsp. Coconut Sugar
  • 2 tsp. Minced Garlic Cloves
  • 5 tsp. Ground Cumin
  • 5 tsp. Chili Powder
  • 1 tsp. Smoked Paprika
  • 1 tsp. Dried Oregano
Steak Fajita Meal Prep

How do you make Steak Fajita Meal Prep?

The first thing you're going to do is make your Steak Fajita Meal Prep marinade from the sweet and savory marinade ingredients. Use the marinade to coat your skirt steak. Let the steak settle in the marinade in the refrigerator for at least 4 hours or overnight. Once your skirt steak is marinated, grill it. After grilling the steak, cook the vegetables in a cast-iron skillet on your grill. While the veggies are cooking, char the tortillas. Your Steak Fajita Meal Prep is done in 20 minutes. The only thing left is to enjoy them! 

How to portion Steak Fajita Meal Prep?

Use a 3-compartment meal prep container to store Steak Fajita Meal prep. Put the tortillas, toppings, sauce, and sour cream in the largest compartment. Use a plastic cup for sour cream and sauce storage. Use the remaining two compartments for the steak fajitas and bell peppers. 

Steak Fajita Meal Prep

More Steak meal prep recipes:

Steak is packed with protein and pretty low in fat depending on the cut. You can use it for stews, stir fry, fajitas, burritos, tacos, or by itself with sides. Steak is versatile and can be meal prepped in multiple ways and for every meal! Here are more delicious steak meal prep ideas: 

  • Steak, Sweet Potato and Apple Hash Meal Prep
  • Brazilian Style Skirt Steak Meal Prep
  • Chimichurri Steak Meal Prep
  • Low Carb Philly Cheesesteak Meal Prep
  • Grilled Steak & Garlic Roasted Potato Meal Prep
  • Steak and Egg White Salsa Verde Breakfast Wraps
  • Steak and Brussels Sprout Stir-Fry Meal Prep
  • Give This Low Carb Cajun Steak Meal Prep A Try!
  • Steak and Veggie Meal Prep
  • Jamaican Beef Stew
  • DIY Burrito Bowls For Every Diet
  • Korean Beef Bowls
  • Pesto Beef Kabob Meal Prep
  • Sheet Pan Steak and Veggies

Other tips for making Steak Meal Prep recipes:

  • Salt your skirt steak before marinating it for more moisture and robust flavors. 
  • Leave your skirt steak out for 20 to 30 minutes at room temperature before grilling. Doing this will ensure fast and thorough cooking. 
  • Searing your Steak Fajita Meal prep will bring flavors to the forefront. 
  • You can eliminate tortillas and make Steak Fajita Meal Prep lettuce wraps for Paleo diets. 
  • Replace sour cream with plain Greek yogurt for greater nutritional value. 
Steak Fajita Meal Prep
Meal Prep on Fleek x Goodcook recommended Meal Prep Containers
Steak Fajita Meal Prep
Steak Fajita Meal Prep

Steak Fajita Meal Prep

This deliciously marinated, grilled steak and fresh veggie steak fajita meal prep recipe is sure to make your mouth water! 
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Prep Time: 4 hours hours
Cook Time: 20 minutes minutes
Total Time: 4 hours hours 20 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Meal Prep, Steak
Servings: 6 meals
Calories: 630kcal
Author: Nick Quintero

Ingredients

  • 12 Siete Cassava Tortillas or tortillas of choice
  • 2 pounds skirt steak trimmed of fat and tendons
  • 1 medium red bell pepper sliced into ½" strips
  • 1 medium yellow bell pepper sliced into ½" strips
  • 1 medium green bell pepper sliced into ½" strips
  • 1 large white onions sliced into ½" strips
  • ½ bunch Fresh cilantro
  • 2 limes quartered
  • 1 tablespoon avocado oil
  • 1 teaspoon ground black pepper
  • ½ teaspoon Sea Salt

Marinade

  • ⅓ cup tamari
  • ½ cup avocado oil
  • ⅓ cup fresh lime juice about 4 limes
  • 2 tablespoon Coconut Sugar
  • 2 teaspoon Minced Garlic
  • 1.5 teaspoon cumin
  • 1.5 teaspoon Chili Powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried orgegano

Optional, for serving

  • sliced avocado
  • salsa
  • Sour Cream or greek yogurt
Get Recipe Ingredients

Instructions

  • In a large bowl/baking dish, whisk together all marinade ingredients until combined.
  • Place skirt steak in marinade dish, flipping over a couple times until well-coated in marinade mixture. Cover and place in fridge to marinate for 4 hours to overnight.
  • When skirt steak has finished marinating and ready to cook, remove from marinade (discard marinade) and pat steak dry with a paper towel.
  • Next, heat grill to high (~600℉—700℉).
  • Once heated, place skirt steak onto grill. Cover with grill lid and let steak sear/cook for ~5 minutes on each side until reaching internal temperature of ~170℉ (for medium cooked), or adjust time until cooked to desired level.
  • Remove steak from grill (but don’t turn grill off) and let skirt steak rest on a plate or cutting board for ~5–10 minutes, prior to cutting so as to retain moisture and flavor.
  • While the meat rests, place a large cast-iron skillet on still heated grill — once skillet has heated up, add oil and veggies. Cook for ~10 minutes, or until tender, but firm, and lightly charred.
  • While the veggies are cooking, also place tortillas straight onto the grill and lightly char/heat them on each side (~1-2 minutes per side). Then, set tortillas aside.
  • Once rested, slice steak against the grain into ¼” thick strips (drizzle any juices on top of cut strips for added flavor and moisture.
  • When ready to eat, assemble fajitas by placing veggies and steak strips onto tortillas, top with cilantro, squeeze of lime, and any optional ingredients.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings (not including optional sides)
34.2g Protein | 37.8g Carbs | 37.1g Fat | 5.5g Fiber | 630 Calories

Nutrition

Serving: 1meal | Calories: 630kcal | Carbohydrates: 37.8g | Protein: 34.2g | Fat: 37.1g | Fiber: 5.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Steak, Sweet Potato and Apple Hash Meal Prep

August 3, 2022 by Nick Quintero 6 Comments

Whole30 Shredded Steak, Sweet Potato & Apple Hash Meal Prep blog

Steak, Sweet Potato, and Apple Hash Meal Prep

Spoiler alert! This meal does not consist of any ‘hash’! LOL. This culinary masterpiece is made up of chopped potatoes, meat, vegetables and apples for a twist. Can I hear someone say yum yum let’s have some! We plan on keeping these meal prep ideas coming peeps. So let’s dig into our new meal prep ideas recipe. Our steak sweet potato apple meal prep is that delicious flavorful fall hash you’ve been searching for.

Whole30 Shredded Steak, Sweet Potato, & Apple Skillet Meal Prep ---4

How Long Will Steak Meal Prep Last For?

As with most cooked meats, at room temperature, consume within two hours. Refrigerated, in the proper airtight meal prep container, your steak sweet potato apple meal prep can last for 4 to 5 days.

Can Sweet Potato Apple Meal Prep be frozen?

These meal prep ideas hash creation can be frozen for up to 3 months! But once you allow yourself to indulge in the tasty goodness, a month may not see the last serving.

Whole30 Shredded Steak, Sweet Potato, & Apple Skillet Meal Prep ---4

How do you make Steak Sweet Potato Apple Meal Prep?

I know you can’t wait to get started. Gather your ingredients, measuring utensils, mixing and other items you need to get this meal prep ideas recipe, a reality. 

Get that trusty skillet ready over a medium-high fire and add a TBS of avocado oil. Once warm, add your chopped sweet potatoes and apple. Season with a pinch of Himalayan sea salt and black pepper, then cover your skillet. Stir often to prevent sticking and allow to cook for 10 to 15 minutes, until soft and tender.

Prepare a separate skillet with the remaining 1 TBS of avocado oil left and heat over a medium-high fire. Add your sliced steak and season with a pinch of Himalayan sea salt and black pepper. Cook for 8 to 10 minutes until all the sides are properly browned. Smell that delicious aroma!

Combine your skillet contents. But before you do so, drain the excess oil from the skillet you used to prepare your steak. Once you have done so, transfer your steak to the sweet potato and apple hash. 

Season further with some thyme and sage. Then cook the mixture for another 5 minutes to infuse those fragrant seasonings into your steak sweet potato apple meal prep. There you have it, another awesome meal prep ideas recipe for your enjoyment!

Sweet Potato and Apple Hash Meal Prep Ingredients

How to portion Steak Sweet Potato Apple Meal Prep?

This appetizing meal prep ideas recipe can provide four servings. 

More  Steak Meal Prep Recipes

Just when you thought you had seen it all, here we come with more steak meal prep ideas recipes for just you!

  • Apricot Cucumber Tofu Steak Meal Prep
  • Grilled Steak & Garlic Roasted Potato Meal Prep
  • Steak and Veggie Meal Prep
  • Chimichurri Steak Meal Prep
  • Low Carb Philly Cheesesteak Meal Prep
Cubbed Sweet Potatoes

Other Tips For Making this Sweet Potato Meal Prep Idea.

We have you covered, people. Here are a few tips for improving this sweet potato meal prep recipe.

  • Consider diving your hash using four meal prep containers. Airtight containers are perfect for helping to keep your hash fresh and free from absorbing fridge odors and microbe spoilage. Then store in the fridge. Always reheat before serving.
  • Ensure that your steak is thinly sliced so that it can be easily flavored by the ingredients of the sweet potato and apple hash.
  • Feel free to add your favorite spices to flavor your meal if the spices we have aren’t quite your flavor. If you aren’t familiar with some of the ingredients, just remember you’re in good hands, so trust our recipe to be healthy and delicious.

If you enjoy steak and hash, this meal prep ideas recipe is perfect for you! Come on, try our steak sweet potato apple meal prep recipe today.

Sweet Potato and Apple Hash Meal Prep

Steak, Sweet Potato & Apple Hash Meal Prep Ingredients:

  • 1 lb Thinly Sliced Beef
  • 2 large sweet potatoes, chopped
  • 1 teaspoon dried thyme
  • 2 large apples, core and diced
  • ¼ teaspoon Himalayan sea salt
  • 2 TBS avocado oil
  • ½ teaspoon sage
  • Black pepper
Whole30 Shredded Steak, Sweet Potato & Apple Hash Meal Prep blog
Whole30 Shredded Steak, Sweet Potato & Apple Hash Meal Prep blog

Steak, Sweet Potato & Apple Hash Meal Prep

The perfect fall hash with steak, sweet potato, and apples with thyme and sage.
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Prep Time: 20 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 40 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Beef, Meal Prep, Steak
Servings: 4 meals
Calories: 336kcal
Author: Nick Quintero

Ingredients

  • 1 pound thinly sliced steak or beef of choice
  • 2 large sweet potatoes chopped
  • 2 large apples cored and chopped
  • 2 tbs avocado oil
  • 1 teaspoon dried thyme
  • ½ teaspoon dried sage
  • ¼ teaspoon Salt
  • Pepper
Get Recipe Ingredients

Instructions

  • Add 1 TBS avocado oil to a large skillet over medium-high. Once warm, add the sweet potato and apple with a pinch of Himalayan sea salt and black pepper. Cover and cook for 10-15 minutes, stirring often, until soft and tender.
  • In a separate large skillet, add the remaining 1 TBS of avocado and heat over medium-high. Add the sliced beef with a pinch of Himalayan sea salt and black pepper and cook for 8-10 minutes, until all sides are well browned.
  • Drain any excess oil, then transfer the steak to the apple and sweet potato hash.
  • Season with thyme and sage, and cook another 5 minutes to allow the flavors to meld.
  • Divide hash between 4 meal prep containers and store in the fridge for 4-5 days. Reheat before serving.

Notes

Nutrition for 1 out of 4 servings:
28.8g Protein | 34g Carbs | 10.3g Fat | 6.1g Fiber | 336 Calories

Nutrition

Serving: 1meal | Calories: 336kcal | Carbohydrates: 34g | Protein: 28.8g | Fat: 10.3g | Fiber: 6.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sesame Chicken and Broccoli Stir Fry

June 14, 2024 by Nick Quintero Leave a Comment

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Sesame Chicken & Broccoli Stir Fry is loaded with awesome veggies and a super flavorful sesame sauce for a healthy meal prep!

This quick and easy healthy chicken meal prep is served with steamed broccoli and tossed in a flavorful chili garlic sauce. It's also loaded with zucchini noodles, or zoodles, which makes it keto, along with the monkfruit sweetener to balance out the flavors. This dish is the definition of "sweet heat," my friends! 

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep Ingredients:

For the chicken:

  • 1 ½ pounds chicken breast, sliced thin or into bite-sized cubes
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • 2 tablespoon avocado oil
  • 6 cups (14 oz) broccoli florets, steamed

For the sauce:

  • 6 tablespoon reduced-sodium soy sauce
  • 3 tablespoon rice vinegar
  • 1 tablespoon chili garlic sauce
  • 2 teaspoon minced ginger
  • 2 garlic cloves, minced
  • 1 tablespoon sesame oil
  • 2 teaspoon Lakanto Monk Fruit sweetener with erythritol
  • 1 teaspoon xanthan gum
  • 1 tablespoon water
Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

How to Make Low Carb Sesame Chicken and Broccoli

First off, you'll need a spiralizer, or access to one. Or maybe you're lucky and your grocery store preps lots of veggies for cooking and sells them ready to go, in the produce department. The spiralizer is the magical tool that turns zucchini into noodles, or "zoodles." 

Here's how this comes together. Start the chicken in a skillet and cook it in batches if things get too crowded in the pan. Then, while that's happening, whisk together all the ingredients for the sauce in a bowl. It might look like a lot, but chances are, you've got some of these ingredients on hand if you are already following a keto diet. Combine the sauce, chicken, and broccoli in the pan and stir until everything comes together for a few minutes. It's that easy. Serve it all over zoodles or rice.

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

How to Store

Once prepped and transferred into sealed, airtight containers, you can keep these meals for 4 to 5 days. You can also prep and freeze everything in this sesame chicken dish if you'd like, except the zoodles, which won't fare so well on reheating. Zucchini is very watery. Just freeze it in sealed, airtight plastic bags and label it with the date and contents. You can defrost it in the microwave or in the refrigerator overnight (always an easy way to bring proteins back to life). We've also tossed frozen chunks of this meal into a hot pan with a little bit of oil.

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Substitutions and Alterations

Switch out the broccoli for cauliflower, or use a combination of both veggies. 

Sesame chicken also tastes great with green beans and sliced bell peppers. Use what you have on hand if you want to be frugal.

Use regular rice or soba noodles if desired. Or pasta. Or rice: choose among brown, white, or cauliflower rice. You might have some at your table who aren't excited about zoodles. (We get it! Kids can be funny sometimes).

Try using coconut oil instead of avocado oil, if you don't have the latter (it can be pricey!). Coconut oil imparts a less neutral taste, but it will get the pan hot enough.

In terms of proteins, this sesame chicken stir fry works with steak, shrimp, and tofu, as well. Adjust the cooking times accordingly; shrimp cooks the fastest, followed by tofu and then steak.

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Tip

Garnish the top with some sesame seeds if desired, or a drizzle of sesame oil to amp up the flavors.

READ MORE: More broccoli, more stir fry, please! Steak and Broccoli Stir Fry!

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Sesame Chicken & Broccoli Stir Fry Meal Prep

This quick and easy chicken dish is served with steamed broccoli and tossed in a flavorful chili garlic sauce.
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Prep Time: 15 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 25 minutes minutes
Course: Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 354kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds Chicken Breast cut into bite sized pieces
  • 1 teaspoon Salt
  • 2 tbs avocado oil
  • 6 cups broccoli florets

Sauce

  • 6 tbs reduced sodium soy sauce
  • 3 tbs rice wine vinegar
  • 1 tbs chili garlic sauce
  • 2 teaspoon minced ginger
  • 2 cloves garlic minced
  • 1 tbs sesame oil
  • 2 teaspoon lankanto monk fruit sweetener with erythritol
  • 1 teaspoon xanthum gum
  • 1 tbs Water
Get Recipe Ingredients

Instructions

  • Toss sliced chicken in salt and pepper. Cook chicken in two batches. Heat one tablespoon of avocado oil in a large skillet over medium heat high. Add half chicken and cook about 3-4 minutes on each side. Transfer cooked chicken to clean bowl. Add remaining tablespoon of oil in skillet and cook remaining chicken.
  • In a medium bowl, whisk together soy sauce, rice vinegar, chili garlic sauce, minced ginger, minced garlic, sesame oil, sweetener, xanthan gum, and water. Add sauce to large skillet and set over medium high heat. Once sauce starts to boil, reduce heat. Add cooked chicken and steamed broccoli and toss to coat in sauce. Remove from heat. Serve over zucchini noodles or cauliflower rice.

Video

Notes

WW Smart Points= Green:6  Blue:4  Purple:4
__
Nutrition for 1 out of 4 servings:
45g Protein | 16.5g Carbs | 13g Fat | 4.2g Fiber | 354 Calories

Nutrition

Serving: 1serving | Calories: 354kcal | Carbohydrates: 16.5g | Protein: 45g | Fat: 13g | Fiber: 4.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Sesame Chicken & Broccoli Meal Prep blog

Gluten-Free Thai Peanut Stir Fry Meal Prep

June 12, 2024 by Nick Quintero Leave a Comment

Gluten Free Thai Peanut Stir Fry

Gluten-free Thai Peanut Stir Fry Meal Prep is made with lean beef, broccoli, and peppers tossed with a Thai peanut sauce and served over brown rice. 

Gluten Free Thai Peanut Stir Fry

Peanut butter is one of the best pantry staples and it comes in handy for this easy meal prep recipe. This recipe isn't tough to execute at all. With a few more pantry staples in addition to the beloved peanut butter, you can make this takeout-worthy dish at home, without the expense (and extra unknown ingredients) from takeout food.

Gluten Free Thai Peanut Stir Fry

Gluten-Free Thai Peanut Stir Fry Meal Prep Ingredients

  • 1 cup cooked brown rice
  • 1 lb lean beef, cubed or pre-sliced for stir fry
  • 3 cups broccoli, roughly chopped
  • 1 bell pepper
  • 1 clove garlic
  • 3 tablespoon Bragg's liquid aminos or coconut aminos
  • ... Unlock the recipe below for full ingredients list, instructions, and macros.
Broccoli and chopped peppers on a wooden cutting board

How to Make Gluten-Free Thai Peanut Stir Fry Meal Prep

This dish starts with some sesame oil in a pan, with some garlic. Cook the beef in the sesame oil and garlic, and then set aside. Then, add the broccoli and bell pepper and saute until tender. The sauce is easy, too. In a small bowl, just whisk together the liquid aminos, peanut butter, rice wine vinegar, and lime juice. Add it to the pan with the beef and veggies and stir together until it's combined and heated through. 

Never worked with liquid aminos before? It's a great soy sauce substitute for those who can't have gluten, or if you just want to avoid soy. 

How to Serve Thai Peanut Stir Fry

This is a one-bowl kind of meal, to serve right with the rice. We like adding a little extra heat with the chili flakes and cilantro is always welcome as a garnish in a Thai stir fry. You can also garnish it with some chopped peanuts, which would taste great. (Toast them beforehand in a dry skillet until fragrant for extra peanutty goodness). 

Gluten Free Thai Peanut Stir Fry

How to Store Gluten-Free Thai Peanut Stir Fry

Once you've made this meal you can of course eat it right away (yum!) and serve to your family, or you can prep it for the week. To reheat, turn it all out onto a skillet with a tiny bit of sesame oil over medium heat, and stir to combine. It should reheat really easily this way, without the danger of the microwave drying out the rice. A microwave will work but it runs the risk of making the protein a little rubbery and drying out the rice, although you can always add some liquid to the rice and reheat that separately in the microwave if you like. 

Feel free to freeze this entire dish. You'd be surprised by how well rice does in the freezer. You can take the whole thing right from the freezer and dump it into a hot skillet with a little oil and in minutes you've got a brand-new meal waiting for you. Or, of course, microwave it or defrost in the fridge overnight and then reheat it in a skillet. 

Substitutions and Alterations 

  • Other veggies besides broccoli can be used here. We like cauliflower with this Thai peanut beef stir-fry, and extra bell peppers wouldn't hurt, either.
  • Skip the peanut butter and use almond butter, cashew butter, or a seed butter if desired. 
  • Use chicken instead of beef, or tofu if you want to make this dish vegan. 
  • Use white rice or cauliflower rice instead.
Gluten Free Thai Peanut Stir Fry

Tip

To make more servings or servings with more veggies, double the peppers and broccoli in this recipe. (Note: Your macros will be different if you do this.)

Prep the rice ahead of time and pull it out to come to room temperature from the fridge when you start cooking this stir fry. Then, toss the rice into the pan at the end of cooking along with everything else to warm it up, without drying it out. 

READ MORE: All Thai, All the Time with Thai Chicken Tenders with Creamy Almond Dipping Sauce and Thai Basil Chicken Meal Prep!


Gluten Free Thai Peanut Stir Fry

Gluten-Free Thai Peanut Stir Fry Meal Prep

Homemade gluten-free Thai peanut sauce is tossed with strips of lean beef, broccoli, and peppers. Served over a bed of hearty brown rice for a well-balanced lunch or dinner. 
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Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: Main Dish
Cuisine: Thai
Diet: Gluten Free
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 348kcal
Author: Nick Quintero

Ingredients

  • 1 cup brown rice cooked
  • 1 lb beef cubed or sliced
  • 3 cups broccoli roughly chopped
  • 1 medium bell pepper chopped
  • 1 clove garlic minced
  • 3 tbs coconut aminos or soy sauce if not gluten free
  • 2 tbs peanut butter
  • 1 tbs rice wine vinegar
  • 1 tbs sesame oil
  • 1 teaspoon lime juice
  • cilantro for garnish
  • chili flakes for garnish
Get Recipe Ingredients

Instructions

  • Heat sesame oil in a wok or large, deep skillet over medium heat. Add the garlic and cook just until it becomes fragrant, 1 to 2 minutes.
  • Add beef and cook about three minutes on each side, just until it develops a little bit of color.
  • Add the peppers and broccoli to the pan and cook over medium-high heat for 5 minutes, stirring frequently.
  • In a small bowl, whisk together the aminos, peanut butter, rice wine vinegar, and lime juice.
  • Add the sauce to the pan and stir to combine everything evenly. Cook for about 5 minutes, stirring frequently to ensure the sauce is evenly distributed.
  • Evenly divide into meal prep containers. Top with chopped cilantro and chili flakes, if desired.

Notes

Nutrition per serving:
30g Protein | 21g Carbs | 17g Fat | 348 Calories

Nutrition

Serving: 1meal | Calories: 348kcal | Carbohydrates: 21g | Protein: 30g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Gluten Free Thai Peanut Stir Fry Meal Prep

Beet Hummus Veggie Dipper Snacks

June 22, 2018 by Nick Quintero 1 Comment

Beet Hummus Veggie Dipper Snacks

Beet Hummus Veggie Dipper Snacks

Have you ever been to a holiday or office party and seen a big tray of fresh veggies with a dipping sauce? Well, in a party situation it might be the healthiest option among the table of hors d'oeuvres, but today we’re going to make it healthier. You don’t even have to wait until your next party event to have it, either!

Beet Hummus Veggie Dipper Snacks

Easy Meal Prep Snack!

The meal prep recipe that we’re showing you is one that our vegan and vegetarian readers will love—Beet hummus veggie dipper snacks! The part of this recipe we’ll be making healthy is the dipping sauce. Normally the veggie trays you can get at the store come with ranch dressing. It can taste good, but the nutrition facts for Hidden Valley ranch (for example) might surprise you! Just 2 tablespoons of the stuff has 2.4g of saturated fat, 10mg of cholesterol, and 328mg of sodium—That’s a ton of bad macros for how little you get!

Beet Hummus Veggie Dipper Snacks

Beet Hummus Veggie Dipper Snacks Ingredients:

¼ cup tahini

¼ cup lemon juice

1 cup roasted beets, diced

2 tablespoons olive oil

1 clove garlic, minced (or more, to taste)

¼ teaspoon sea salt (or more, to taste)

1 can chickpeas, rinsed and drained

Assorted vegetable sticks (1 cup each carrots, cucumbers and peppers)

Beet Hummus Veggie Dipper Snacks

Beet Hummus Nutritional Information:

On the other hand, these beet hummus veggie dipper snacks have amazing nutritional value! One single snack jar provides 14g of protein, 29g of healthy fats, and a whopping 9mg of fiber! Much of this has to do with the chickpeas involved in making the hummus. Cup for cup, chickpeas have 14.5g of protein, and 35g of fiber—So if you’re looking for a meal that’s really going to fill you up, these veggie dipper snacks are totally for you! Otherwise, consider giving this Quinoa Chickpea Taco Salad or Chickpea Curry With Jasmine Rice meal prep recipe a try!

Beet Hummus Veggie Dipper Snacks

And how about those beets...

Another very healthy element of these hummus veggie dipper snacks is that the hummus contains beets! Beets are amazing because they have so many nutrients, but yet so few calories. They also have 20% of your folate RDI, and 16% of your manganese RDI. Vitamins aside, beets are believed to a whole host of health benefits—improved digestion, improved brain function,  possible weight loss properties, and many others.

Beet Hummus Veggie Dipper Snacks

Tahini is a great ingredient because

...It has healthy benefits too, and is totally good for you in many ways. Rich in nutrients like potassium, magnesium, and calcium, tahini is known to have anti-inflammatory benefits, as well as well as improve your cardiovascular health by regulating blood pressure! It can also aid in weight loss and liver detoxification, and his high in vitamins B and E.

Beet Hummus Veggie Dipper Snacks

In a rush to school or the office? No problem, we’ve been there! Making these beet hummus veggie dipper snacks saves you so much time and stress—It takes only 10 minutes to whip it up! Then, once you’ve done all the cooking you’ll need to do , just grab a simple mason jar, pack your hummus in at the bottom, and fill with fresh-cut veggies you enjoy. We found using 1 cup of carrots, cucumbers, and peppers.

Beet Hummus Veggie Dipper Snacks

Beet Hummus Veggie Dipper Snacks

A vibrant, summery hummus made with sweet roasted beets. Having a delicious and protein rich dip ready makes snacking on vegetables enticing.
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Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: Snack
Cuisine: Mediterranean
Keyword: Beets, Meal Prep
Servings: 5 snacks
Calories: 421kcal
Author: Nick Quintero

Ingredients

  • ¼ cup tahini
  • ¼ cup lemon juice
  • 1 cup roasted beets
  • 2 tbs olive oil
  • 1 clove garlic minced
  • ¼ teaspoon Salt
  • 1 can chickpeas rinsed and drained
  • 3 cups assorted veggies carrots, cucumbers, peppers
Get Recipe Ingredients

Instructions

  • Add tahini and lemon juice to a food processor bowl, and process until a thickened paste forms (about 1 minute).
  • Add beets, olive oil, garlic and sea salt, and process until very smooth, about 2-3 minutes.
  • Add half of the chickpeas, and continue to process another 2 minutes.
  • Add the rest of the chickapea, and process again, until a very smooth dip is formed.
  • Taste, and adjust the sea salt, lemon, and garlic to taste.
  • Add ⅕ of the hummus (about ⅓ cup) to the bottom of jars, or in individual containers. Pack with lots of thinly sliced vegetables for dipping.

Notes

Nutrition for 1 out of 5 snack jars:
14g P | 28g C | 29g F | 9g Fiber | 421 calories

Nutrition

Serving: 1jar | Calories: 421kcal | Carbohydrates: 28g | Protein: 14g | Fat: 29g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Shish Tawook Meal Prep

June 8, 2019 by Nick Quintero Leave a Comment

Shish Tawook Meal Prep

Shish Tawook Meal Prep

If you're looking for an easy and convenient lunch that's similar to quality worldly takeout, this meal prep idea is just for you! Lunchtime takeout is nice. The adventure of trying new cuisines and socializing is fun. But it can also be time-consuming. Here at Meal Prep on Fleek, our goal is to offer you meal prep ideas that are healthy, simple, time-saving, and flavorful. Shish Tawook hits the nail on the head! 

Shish Tawook (aka Shish Taouk) is a savory and vibrant Middle Eastern meal. It is very filling and nutritionally balanced. The flavor profile of this meal is absolutely amazing! The combination of spices with Greek yogurt gives the chicken a savory taste. The chicken is paired with a cool & refreshing salad, tangy sauce, and soft pita bread. 

Shish Tawook Meal Prep

How long will Shish Tawook last for?

The portioned meals will last for 4 days in your refrigerator. For guaranteed freshness, store your Shish Tawook meals in a bento-style meal prep container.

Can Shish Tawook be frozen?

Yes, you can freeze Shish Tawook. But note that you should only freeze the chicken, pita bread, and sauce. After cooking and enjoying, chill your leftover chicken in the fridge before freezing. The chicken can be stored in a durable freezer bag for up to 3 months. The same storage instructions apply to the bread and sauce. But the gluten-free pita bread will last one month in the freezer while the sauce will last for up to 6 months in the freezer. We do not recommend freezing the salad because of its high water content. Frozen salad wilts, so always serve fresh salad with Shish Tawook. When you're ready to defrost later, place the chicken, bread, and sauce in the refrigerator overnight to thaw.

Shish Tawook Meal Prep

How do you make Shish Tawook?

Shish Tawook is super easy to make! All you have to do is marinate and cook the chicken and whisk together sauce ingredients. It only takes 10 minutes to cook this restaurant-quality tasting meal. 

First, you start by marinating the chicken. Make the marinade by combining and mixing all of its ingredients in a bowl. Then mix in the chicken and marinate in your fridge anywhere from 1 to 24 hours. Now that your chicken is fully marinated, all there is to do is cook it and make the sauce. Prepare the sauce while the chicken is cooking and plate the pita bread and salad. 

Serve cooked chicken on top of the pita bread and salad with a little bit of sauce drizzled on top. That's it! Easy-peasy and yummy. 

Shish Tawook Meal Prep

How to portion Shish Tawook?

Our Shish Tawook meal prep idea yields four meals. Divide the chicken and salad up into 4 meals and add one piece of gluten-free pita bread to each serving. 

Shish Tawook Meal Prep

More Middle Eastern Shish meal prep recipes:

Shish Tawook is a Middle Eastern kabob dish without the kabab skewers. If you enjoyed this meal prep idea, try our Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs and Kofta Kebab Meal Prep.

Shish Tawook Meal Prep

Shish Tawook Meal Prep Ingredients: 

Shish Tawook Chicken Base:

  • 2 lbs. Chicken Breast (boneless, skinless; cut into 1.5”—2” pieces)
  • ¾ C. Greek Yogurt (plain, unsweetened)
  • Juice of half a Lemon
  • 3 Tbsp. Avocado Oil (plus separate 2 Tbsp. for cooking)
  • 5 Tbsp. Tomato Paste
  • 1 tsp. Sumac
  • 1 tsp. Dried Thyme
  • 1 tsp. Paprika
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
  • 4 Gluten-Free Pitas (lightly toasted)

Salad Base:

  • 2 Large Heads of Romain Lettuce (~6 cups worth chopped)
  • 1 Bunch Red Radishes (thinly sliced)
  • ¼ C. Sliced Red Onion
  • Optional: Fresh Flat Leaf/Italian Parsley

Dressing:

  • 2 Tbsp. Extra Virgin Olive Oil
  • 5 Tbsp. Red Wine Vinegar
Meal Prep on Fleek x GoodCook Meal Prep Containers
Shish Tawook Meal Prep
Shish Tawook Meal Prep

Shish Tawook Meal Prep

This easy Shish Tawook Meal Prep recipe is sure to be your new favorite thanks to the bright flavors of lemon, cool yogurt, and perfectly marinated chicken. Gluten-free. 
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Prep Time: 1 hour hour
Cook Time: 10 minutes minutes
Total Time: 1 hour hour 10 minutes minutes
Course: Lunch, Main Dish
Cuisine: Turkish
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 576kcal
Author: Nick Quintero

Ingredients

  • 2 pounds Chicken Breast boneless, skinless and cut into 2" pieces
  • ¾ cup non-fat Greek Yogurt or yogurt of choice (plain and unsweetened)
  • ½ large Lemon juiced
  • 3 tablespoon avocado oil
  • 1.5 tablespoon tomato paste
  • 1 teaspoon sumac
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • ¼ teaspoon Sea Salt
  • ¼ teaspoon black pepper
  • 4 gluten-free pitas

Salad Base

  • 2 large head romaine lettuce
  • 1 bunch red radish thinly sliced
  • ¼ cup red onion sliced
  • parsley optional

Dressing

  • 2 tablespoon olive oil
  • 1.5 tablespoon red wine vinegar
Get Recipe Ingredients

Instructions

  • To create the marinade mix together in a large bowl all shish tawook base ingredients, except for the chicken and pitas. Once the marinade is combined, stir in chicken until well-coated. Marinate in fridge for 1 hour (or up to overnight).
  • When the chicken has finished marinating, heat a skillet over medium-high heat, then add 2 tablespoons avocado oil.
  • Place each piece of chicken into the pan and cook for ~3–5 minutes per side or until chicken has fully cooked-through, reaching internal temperature of 165℉ (careful not to over crowd the pan or disrupt chicken during the searing/cooking process).
  • While the chicken is cooking, in a small bowl, whisk dressing ingredients together until emulsified and in a large bowl, toss salad veggie ingredients together. Set Aside.
  • Once everything is ready to enjoy, serve the salad over the pita, top with shish tawook chicken, and a drizzle of dressing.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings:
51.4g Protein | 37.2g Carbs | 24.8g Fat | 8g Fiber | 576 Calories

Nutrition

Serving: 1meal | Calories: 576kcal | Carbohydrates: 37.2g | Protein: 51.4g | Fat: 24.8g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

20 Minute Meatballs

January 2, 2024 by Nick Quintero Leave a Comment

These yummy 20 Minute Meatballs are fast, easy and go with almost any dish! Made with only a few ingredients they are whole30, paleo and gluten-free. Meal Prep friendly too! 

20 Minute Meatballs

Super Simple Meatball Recipe

20 Minute Meatball Ingredients:

  • 1 lb lean ground beef
  • ¾ tsp. garlic powder
  • ¾ tsp. onion powder
  • 1 ½ tbs parsley
  • ½ tsp. black pepper
  • ¾ tsp. sea salt
  • Additional seasonings, as desired*

Protein substitutes:

  • Turkey
  • Chicken
  • Venison
  • Bison
20 Minute Meatballs

Related Post: The Ultimate Guide to Making Meatballs

The Ultimate Guide to Making meatballs

Evenly divide your meatballs into your meal prep containers with your favorite carbs and healthy fats such as whole grain pasta and shredded cheese OR go low carb and make zoodles and home made pasta sauce!

How to Store 20 Minute Meatballs in the Freezer

Place meatballs in a single layer on a tray lined with baking paper and put in the freezer. Once meatballs are hard and frozen, place in an airtight container layered between baking paper or place in large ziplock bag. Label and date your meatballs. Freeze for up to 2 months.

20 Minute Meatballs

Some of our favorite Meatball Recipes:

  • Minute Rice Buffalo Chicken Meatballs Recipes
  • Carrot Meatballs With Mint Cauliflower Rice
  • Mozzarella Stuffed Meatballs
  • Mongolian Beef Meatballs
  • Easy Homemade Meatballs and 15 Ways to Change Them Up

20 Minute Meatballs

These yummy 20 Minute Meatballs are fast, easy and go with almost any dish! Made with only a few ingredients they are whole30, paleo and gluten-free.
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Prep Time: 5 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 20 minutes minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Beef, Meal Prep
Servings: 8 meatballs
Calories: 79.83kcal
Author: Nick Quintero

Ingredients

  • 1 pound lean ground beef we used 96% lean
  • ¾ teaspoon Garlic Powder
  • ¾ tsp onion powder
  • 1 ½ tablespoon parsley
  • ¾ teaspoon Sea Salt
  • ½ teaspoon ground black pepper
  • Additional seasonings as desired
Get Recipe Ingredients

Instructions

  • Preheat oven to 400 degrees F
  • Line a baking sheet with parchment paper
  • Mix together together all ingredients until just combined
  • Roll meatballs into 8 balls
  • Place on baking sheet and baked 15-18 minutes or freeze for quick meals during the week!

Nutrition

Serving: 1meatball | Calories: 79.83kcal | Carbohydrates: 0.48g | Protein: 12.24g | Fat: 2.85g | Saturated Fat: 1.28g | Cholesterol: 35.15mg | Sodium: 256.19mg | Potassium: 196.18mg | Fiber: 0.03g | Sugar: 0.03g | Vitamin A: 63.18IU | Vitamin C: 1mg | Calcium: 5.1mg | Iron: 1.4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegetarian Jambalaya

February 14, 2021 by Nick Quintero Leave a Comment

Vegetarian Jambalaya

Are you looking for a delicious, vegetarian spin on a savory meal? Try making our vegetarian jambalaya! Our Vegetarian Jambalaya is full of flavor that compliment cauliflower rice and steamed green beans. There’s nothing as satisfying as eating a super tasty, fast, and nutritious vegetarian meal prep recipe! This is the perfect vegetarian meal for beginner vegetarians, and those who’ve been vegetarian for years. The comforting flavors and meal heartiness from our vegetarian jambalaya leaves everyone wanting more! 

Fun fact: Jambalaya originated in South Louisiana and has its origins in French and Spanish cuisines, especially the paella and jambalaya Spanish dish.

 

Vegetarian Jambalaya

This veggie-packed jambalaya is a plant-based delight with a meaty vegetarian sausage adding protein and spicy cajun-style seasoning.  Use your favorite plant-based bratwurst or andouille sausage to compliment the flavors of the dish.

 

How long will Vegetarian Jambalaya last for?

Vegetarian Jambalaya will keep fresh for about 3-4 days in the refrigerator, along with the sides. For maximum freshness, store this vegetarian meal prep recipe in our three-compartment Good Cook® meal prep container. You can also store the Jambalaya and sides separately in single-compartment meal prep containers. Reheat your vegetarian Jambalaya meal by steaming, microwaving, or stove top in a pan.

Can Vegetarian Jambalaya be frozen?

You can freeze vegetarian Jambalaya for about 2-3 months. Just be sure to freeze the Jambalaya and sides separately, in freezer bags or freezer-friendly storage containers. Freezing the meal in parts ensures that the legumes and veggies maintain their taste and texture. Sausages and some veggies may become flabby when reheated. So if you plan on freezing this vegetarian meal prep recipe, don’t cook the sausage and vegetables all the way through.

 

Vegetarian Jambalaya

Vegetarian Jambalaya Ingredients:

For Jambalaya  

  • 2 tablespoon olive oil  
  • 2 links vegetarian (gluten-free) sausage, (Bratwurst flavor from Beyond Meat) 
  • 1 cup chopped celery 
  • 1 cup chopped green bell pepper  
  • ½ cup chopped carrots 
  • ½ cup chopped sweet white onion  
  • 1 cup vegetable stock  
  • ¼ cup tomato paste  
  • 2 tablespoon hot sauce  
  • 1 ½ tsp Paleo Pink Powder   
  • 1 teaspoon dried oregano  
  • 1 teaspoon dried thyme 
  • 1 cup frozen chopped okra  

 

For Serving  

  • 4 cups cooked cauliflower rice  
  • 4 cups steamed green beans  
  • Salt and pepper to taste  

 

Vegetarian Jambalaya

 

How do you make Vegetarian Jambalaya?

This vegetarian meal prep recipe brings forth a medley of fresh and flavorful ingredients that leave that tantalizing feel with each bite. You’d think that such an intricate meal takes forever to cook and prep, right? Well, not our vegetarian Jambalaya! It’s an easy-to-make meal prep recipe that is ready in under one hour. 

Let’s start by cooking the sausage. We use gluten-free sausage by Beyond Meat because it tastes just like a restaurant-style Bratwurst! To cook the sausage, heat olive oil over medium heat in a Dutch oven or large skillet. Add the entire sausage links to your heated skillet. Keep turning the sausage links in the pan for about 6-8 minutes until they brown. Once fully browned, set the sausage aside to cool for a few minutes before slicing. Next, put onion, carrots, bell pepper, and  celery into the oiled skillet or pan and sauté for 5 minutes while stirring regularly. Then add vegetable stock, tomato paste, hot sauce, Paleo Pink Powder seasoning, oregano, and thyme to the pan. Bring everything to a simmer and cook for 18-20 minutes stirring occasionally. You’ll know the combination is done when the vegetable stock is absorbed and carrots are tender. Finish cooking by stirring in sliced sausage and okra, then cook for an additional five minutes. That’s the last step and your vegetarian Jambalaya is ready for plating!

Be sure to cook the sides while cooking the Jambalaya so everything finishes together. Unless you have a batch of cauliflower rice already prepared. We have a standalone recipe for cauliflower rice here.

 

Vegetarian Jambalaya

 

How to portion Vegetarian Jambalaya?

Divide the vegetarian Jambalaya meal prep recipe into four of our Good Cook Meal Prep 3 Compartments containers. Put the cauliflower rice and steamed green beans into each of the 1-cup compartments, and put the Jambalaya into the 2-cup compartments.

 

Vegetarian Jambalaya

 

More Vegetarian meal prep recipes:

We have so many vegetarian meal prep recipes for breakfast, lunch, and dinner! Here are a few to get you started.

One Pot Jambalaya Meal Prep 

Cajun Sausage Breakfast Scramble

Vegetarian Chorizo and Quinoa Stuffed Peppers

Vegetarian Italian Sausage Egg Cups

Vegetarian Cobb Salad Meal Prep

 

Also check out: 

 

6 Vegetarian Meal Prep Ideas for Next Week

Buffet Style Meal Prepping: Vegetarian

 

Vegetarian Jambalaya

 

Other tips for making Vegetarian Jambalaya:

 

  • You can substitute the sausages with chickpeas or kidney beans to switch things up and keep the meal gluten-free.

 

  • Use spices and legumes or veggies of your preference. Thyme, oregano, and red pepper flakes are traditional flavor suggestions. 

 

  • Feel free to use fresh okra instead of frozen okra.

 

  • Use soy sauce or Tamari sauce as a salt replacement.

 

Vegetarian Jambalaya

Vegetarian Jambalaya

Vegetarian Jambalaya

This veggie-packed jambalaya is a plant-based delight with a meaty vegetarian sausage adding protein and spicy cajun-style seasoning. Use your favorite plant-based bratwurst or andouille sausage to compliment the flavors of the dish.
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Prep Time: 10 minutes minutes
Cook Time: 38 minutes minutes
Total Time: 48 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: African, American
Keyword: gluten free, low calorie, vegan, vegetarian
Servings: 4 meals
Calories: 291kcal
Author: Nick Quintero

Ingredients

For Jambalaya

  • 2 tablespoon olive oil
  • 2 links vegetarian gluten-free sausage, (Bratwurst flavor from Beyond Meat)
  • 1 cup chopped celery
  • 1 cup chopped green bell pepper
  • ½ cup chopped carrots
  • ½ cup chopped sweet white onion
  • 1 cup vegetable stock
  • ¼ cup tomato paste
  • 2 tablespoon hot sauce
  • 1 ½ teaspoon Paleo Pink Powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 cup frozen chopped okra

For Serving

  • 4 cups cooked cauliflower rice
  • 4 cups steamed green beans
  • Salt and pepper to taste
Get Recipe Ingredients

Instructions

  • Heat olive oil over medium heat in a Dutch oven or large skillet. Brown sausage for 6-8 minutes, turning regularly. Set sausage aside to cool for a few minutes, then slice into thin slices.
  • Add celery, bell pepper, carrots, and onion to oil and sauté for 5 minutes, stirring regularly. Add vegetable stock, tomato paste, hot sauce, Paleo Pink Powder seasoning, oregano, and thyme to the pan. Bring to a simmer and cook for 18-20 minutes, until stock reduces and carrots are tender stirring occasionally.
  • Stir in sliced sausage and okra. Cook 5 minutes longer.

Nutrition

Calories: 291kcal | Carbohydrates: 28g | Protein: 14g | Fat: 17g | Fiber: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Taco Meatballs

September 14, 2020 by Nick Quintero Leave a Comment

Taco Meatballs

Tacos are an all-time favorite! There are only so many tacos you can make and eat, so we decided to switch things up with our Taco Meatballs recipe. Taco meatballs are the perfect Keto meal prep snack, and they're flavorful. We combine ground chicken with Almond + Flax Paleo Powder and add chiles, cumin, and salsa. The savory bites are served with chips and salsa (get it, the chips are the taco shell). Keep reading for recipe details!

Taco Meatballs

These low-calorie meatballs are a high-protein way to get your taco fix! They’re made with lean ground chicken and a gluten-free coating with built-in taco flavor for easy prep! Omit the cheddar cheese for dairy-free.  

Taco Meatballs

Taco Meatballs Ingredients:

  • 1 lb. lean ground chicken  
  • 1 large egg  
  • ½ cup Almond + Flax Paleo Powder 
  • ½ cup shredded reduced-fat sharp cheddar cheese  
  • 2 tablespoon hatched green chiles 
  • 1 teaspoon ground cumin  
  • 1 ½ cups salsa  

For Serving 

  • 2 oz. Gluten-free tortilla chips (we used Siete brand)  
  • ½ cup salsa  

Taco Meatballs

How long will Taco Meatballs last for?

Our chicken and Paleo powder taco meatballs will last up to 4 days in the fridge when stored in an airtight container. We recommend storing your Keto meal prep snack in our Good Cook Meal Prep containers sold on Amazon. 

Can Taco Meatballs be frozen?

Yes, you can freeze taco meatballs! They're easy to freeze, and you should store them in labeled freezer bags or containers. 

How do you make Taco Meatballs?

Our Keto-friendly Taco Meatballs is a crockpot recipe, making meal prep a cinch! Prepare the meatballs like any other meatball - combine the ground chicken, Paleo Powder, egg, cheese, chiles, and cumin in a bowl. Form the combination into 12 meatballs and place them on a lined baking sheet. When the meatballs are hard and ready to cook, put salsa into the crockpot and cook your taco meatballs for 2 to 4 hours.

Taco Meatballs

Taco Meatballs

How to portion Taco Meatballs?

Grab four dual-compartment meal prep containers and add chips, salsa, and meatballs. We recommend placing the meatballs in the smaller compartment and the chips & salsa in the larger compartment. 

More meatballs meal prep recipes:

One Pan Asian Turkey Meatballs

Greek Meatballs

Honey Garlic Mushroom Meatballs

Molasses Bourbon BBQ Glazed Chicken Meatballs

One Skillet Spaghetti Squash & Meatballs

Mozzarella Stuffed Meatballs

Eggplant Meatballs and Zoodle Meal Prep

Cranberry BBQ Vegan Meatballs

Cheesy Keto Chicken Meatballs

Keto Bacon Sausage Meatballs

Carrot Meatballs With Mint Cauliflower Rice

20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Meatballs

We also have The Ultimate Guide To Meatballs Recipes to ensure the best meatballs every time!

Taco Meatballs

Other tips for making Taco Meatballs:

  • Remix this Keto meal prep recipe by experimenting with different types of meatballs. Use any protein you want. From ground chicken to beans!
  • Play with different seasonings and cheeses for an authentic taco taste. Try cayenne pepper, garlic powder, onion powder, and cumin, for example. 
  • Use a flax egg and vegan cheese (or no cheese) to make this recipe vegan. 
  • Freeze the meatballs for an hour before cooking them in the crockpot. 
  • If you don't have a crockpot, you can bake your taco meatballs in a casserole dish.

Taco Meatballs

Taco Meatballs

Taco Meatballs

These low-calorie meatballs are a high-protein way to get your taco fix! They’re made with lean ground chicken and a gluten-free coating with built-in taco flavor for easy prep! Omit the cheddar cheese for dairy-free.
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Prep Time: 20 minutes minutes
Cook Time: 2 hours hours
1 hour hour
Total Time: 3 hours hours 20 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian, Mexican
Keyword: dairy free, dinner, gluten free, ground turkey, high protein, lunch, Meal Prep, Meatballs, paleo
Servings: 4 meals
Calories: 440kcal
Author: Nick Quintero

Ingredients

  • 1 lb. lean ground chicken
  • 1 large egg
  • ½ cup Almond + Flax Paleo Powder
  • ½ cup shredded reduced fat sharp cheddar cheese
  • 2 tablespoon hatched green chiles
  • 1 teaspoon ground cumin
  • 1 ½ cups salsa

For Serving

  • 2 oz. Gluten-free tortilla chips Siete brand
  • ½ cup salsa
Get Recipe Ingredients

Instructions

  • Line a small baking sheet with parchment paper and set aside. Combine ground chicken, Almond + Flax Paleo Powder, egg, shredded cheddar cheese, hatched green chiles, and cumin in a medium mixing bowl and thoroughly mix to combine using hands.
  • Roll mixture into 12 balls and place on a baking sheet. Transfer to freezer for 1 hour to firm meatballs.
  • Pour salsa in the bottom of the crockpot and place meatballs in salsa. Cover and cook on high for 2 hours or on low for 4 hours.
  • Divide tortilla chips between the large compartments of 4 teal MPOF containers and add 1 small cup of salsa. Place 3 meatballs in each of the 1 cup compartments and top with any remaining salsa from the crockpot.

Nutrition

Calories: 440kcal | Carbohydrates: 13g | Protein: 28g | Fat: 23g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Breaded Zucchini Bites with Marinara

August 24, 2020 by Nick Quintero Leave a Comment

Baked Breaded Zucchini Bites with Marinara

Its easy snack-time fun with our Italian inspired Baked Breaded Zucchini Bites (say that 10 times fast). Doesn't this meal prep snack remind you of Carl's Jr.'s fried zucchini? Ours is a healthier, paleo-friendly version and paired with marinara sauce instead of ranch. These baked zucchini bites are baked into crispy, dippable delights on a sheet pan and only take 35 minutes to prepare. Are you ready for this nutritious & delicious on-the-go snack? Then let's dig in!

 

Baked Breaded Zucchini Bites with Marinara

Simple and delicious! These Baked Breaded Zucchini Bites with Marinara are so easy to make and are a healthy alternative to the fried version! Whole30.

Baked Breaded Zucchini Bites with Marinara

Baked Breaded Zucchini Bites with Marinara Ingredients:

  • 3 medium Zucchini, cut into rounds
  • ¾ cup Paleo Powder No Salt Coating Mix
  • 2 Eggs
  • 2 cups Marinara or Tomato Sauce of choice

Baked Breaded Zucchini Bites with Marinara

 

How long will Baked Breaded Zucchini Bites last for?

Baked zucchini bites stay fresh for 2 days when packaged in an airtight container or ziplock bag and store in your refrigerator. This meal prep snack recipe yields 3 servings, so enjoy one immediately and save the rest! 

 

Can Baked Breaded Zucchini be frozen?

Yes, baked zucchini bites freeze well! The beauty of freezing breaded baked zucchini bites is that you don't have to cook them to freeze them. Simply prepare the zucchini bites to the point of breading them. Then, store them in an airtight freezer-friendly container. If you decide to bake the bites then freeze them, do a pre-freeze before freezing them. Since they're not fried, they won't get soggy when you reheat them. The breaded zucchini bites keep their flavor for up to 6 months. 

 

How do you make Baked Breaded Zucchini Bites?

This is the fun part because it's so easy! Set yourself up for dipping and dredging the zucchini slices and preheat your oven. You need two shallow glass bowl for the whisked eggs and Paleo Powder. Start dredging with the egg wash, then dredge in the Paleo Powder, and place the coated zucchini pieces on a lined sheet pan. Repeat this process until all the zucchini slices are gone. Once done, bake the zucchini bites in the oven at 375 degrees for 10 to 15 minutes. Easy, right? Here's the full recipe.

 

Baked Breaded Zucchini Bites with Marinara

 

How to portion Baked Breaded Zucchini Bites?

Put your crunchy & delicious baked zucchini bites in our baby blue Goodcook Meal Prep containers with marinara or tomato sauce. Garnish the sauce with fresh basil leaves if you wish - why not give your snack a little flair (and more flavor)?

 

More baked snack meal prep recipes:

Keto Cracker Snack Boxes

Sweet Potato Latkes

Donut Holes

Garlic Sweet Potato Wedges With Hummus

Gluten-free Healthy-ish Pop Tarts

Sweet Potato Wedges With Tahini

 

Baked Breaded Zucchini Bites with Marinara

Other tips for making Baked Breaded Zucchini Bites:

  • Dry out the zucchini rounds as much as possible. 

 

  • Add cheese for cheesy baked zucchini bites!

 

  • Go with a high-quality, fresh marinara or tomato sauce for dipping.

 

 

Baked Breaded Zucchini Bites with Marinara

Baked Breaded Zucchini Bites with Marinara

Simple and delicious! These Baked Breaded Zucchini Bites with Marinara are so easy to make and are a healthy alternative to the fried version! Whole30.
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Prep Time: 15 minutes minutes
Cook Time: 19 minutes minutes
Total Time: 35 minutes minutes
Course: Appetizer, Snack
Cuisine: Italian
Diet: Gluten Free
Keyword: appetizer, baked, gluten free, paleo, snack, vegan, vegetarian, whole30
Servings: 3 snacks/sides
Calories: 286kcal
Author: Nick Quintero

Ingredients

  • 3 medium Zucchini cut into rounds
  • ¾ cup Paleo Powder No Salt Coating Mix
  • 2 large Eggs
  • 1.5 cups Marinara or Tomato Sauce of choice
Get Recipe Ingredients

Instructions

  • Preheat your oven to 375 degrees Fahrenheit. Set up two Pyrex containers or shallow bowls. In one, whisk the two eggs. Place the Paleo Powder coating mix in the second one. Dredge a few of the zucchini rounds in the egg wash, and then transfer them to the Paleo Powder coating until they’re coated on all sides. Place the coated zucchini on a parchment-covered sheet pan. Repeat with the remaining pieces of zucchini.
  • Bake the zucchini for 15-20 minutes, or until they are golden on the outside and tender on the inside. Serve alongside your favorite tomato or marinara sauce.

Video

Nutrition

Serving: 1meal | Calories: 286kcal | Carbohydrates: 18g | Protein: 10g | Fat: 12g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Breaded Zucchini Bites with Marinara

Italian Steak Salad

January 19, 2023 by Nick Quintero Leave a Comment

Italian Steak Salad

This Italian Steak Salad is a whole30 healthy meal prep designed for lunch or dinner. High in protein, low in carbs, and made with 100 percent real ingredients.

We're so digging this Italian steak salad. It comes together using a combination of prepared and fresh ingredients, and our favorite AIP Paleo Powder for flavor. A bit of fresh basil doesn't hurt, either. This steak salad is one you can make over and over, and alter slightly every time if you like, based on what's in season. It's a super adaptable meal prep recipe. Steak salad is great for summertime meals when you don't want to heat up the oven; just grill the flank steak as you assemble everything else and dinner (or lunch) meal prep is done, done, and done.

Italian Steak Salad

 

Italian Steak Salad

Italian Steak Salad Ingredients

  • 1 lb. flank steak
  • 1 tbsp. Paleo Powder AIP Seasoning blend, divided
  • 1 large head romaine lettuce
  • 1 can of artichoke hearts, rinsed and drained
  • 2 roasted red peppers, cut into strips
  • ½ lb. cherry tomatoes, halved
  • ¼ cup olive oil
  • 3 tbsp. balsamic vinegar
  • 2 sweet potatoes, peeled and cubed
  • 1 tbsp. avocado oil
  • Handful fresh basil
  • Salt and pepper, to taste

How to Make Italian Steak Salad

The steak is clearly the star of the show here, so you'll cook it on a very hot grill pan, or right on a grill if you've got one and you don't want to turn the oven on. The sweet potatoes roast, and then it's just a simple assembly job after that's all completed. You'll need Easy!

Substitutions and Alterations

Flank steak is really good against all these other robust summery flavors, but we like chicken in this preparation, too. Skirt steak works, too. Just make sure to slice it thinly, which makes it extra delicious. 

If you'd like, serve it over arugula or baby greens like spinach instead of romaine lettuce. Arugula is especially good, though. You can make this salad throughout the summer and vary it based on what's available in terms of local and seasonal greens. Similarly, playing around with different kinds of tomatoes is fun with a dish like this. 

Feel free to add fresh green beans, sliced bell peppers, kalamata olives, or even some salami slices to really play up the Italian aspect of this salad.

Tips for Prepping Italian Steak Salad

Elements of this can be prepped ahead of time very easily, if you want to break up your meal prep even further and not do it all in one go. It's easy to do, because this dish is served at room temperature. Feel free to prep the steak and sweet potatoes one day, and then finish up with the rest of the veggies the next day. Then, assemble everything into airtight containers. 

Whatever you do, don't skip the fresh basil. It makes all the difference here. Promise! If you have any leftover, go ahead and make some pesto for this Pesto Chicken Meal Prep. But did you know you can freeze basil? Wrap the leaves in a paper towel, transfer to a zip-close bag, and freeze them. They won't be as great as fresh, but you can add them whole to pasta sauces and into a pan with olive oil to toss with pasta.

READ MORE: Get more steak and salad with this Kale Steak Power Salad

Italian Steak Salad

Italian Steak Salad

Italian Steak Salad

Italian Steak Salad

Italian Steak Salad

Italian Steak Salad

A Whole30 compliant steak salad designed for lunch, dinner, or your weekly meal prep! This Italian Steak Salad is high in protein, low in carbs, and made with 100% whole ingredients. 
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Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: dinner, gluten free, low carb, lunch, paleo, salad, Steak, whole30
Servings: 4 meals
Calories: 479kcal
Author: Nick Quintero

Ingredients

  • 1 lb. flank steak
  • 1 tbsp. Paleo Powder AIP Seasoning blend divided
  • 1 large head romaine lettuce
  • 1 can artichoke hearts rinsed and drained
  • 2 large roasted red peppers cut into strips
  • ½ lb. cherry tomatoes halved
  • ¼ cup olive oil
  • 3 tbsp. balsamic vinegar
  • 2 medium sweet potatoes peeled and cubed
  • 1 tbsp. avocado oil
  • Handful fresh basil
  • Salt and pepper to taste
Get Recipe Ingredients

Instructions

  • Place a seasoned cast iron grill pan in the oven as it preheats to 375 F.
  • Sprinkle 2 teaspoons of the Paleo Powder AIP Seasoning blend on the flank steak. Set aside.
  • Toss the cubed sweet potatoes in avocado oil and sprinkle with salt and pepper. Arrange them on a parchment covered rimmed sheet pan and roast for about 20-25 minutes, or until they’re golden.
  • Once the grill pan is hot, transfer to the stovetop over medium heat and spray it with avocado oil. Add the steak and grill it for 2 minutes on each side, and then transfer the pan back to the oven.
  • Cook time will vary based on the thickness of the steak, but remove it when your meat thermometer reads about 140 degrees Fahrenheit. Let the steak rest for 10 minutes prior to slicing it thinly.
  • To make the dressing, combine the olive oil, balsamic vinegar, and remaining Paleo Powder spice. In a large bowl, combine the artichoke hearts, roasted red pepper, tomatoes, and lettuce. Add the sliced steak and toss the salad with the vinaigrette. Top with some of the roasted sweet potatoes and garnish with fresh chopped basil. Portion the salad into 4 meal prep containers and store in the fridge until you're ready to eat it.

Nutrition

Calories: 479kcal | Carbohydrates: 31g | Protein: 28g | Fat: 27g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Italian Steak Salad

Chicken Zucchini Burgers

August 12, 2020 by Nick Quintero Leave a Comment

Chicken Zucchini Burgers

Yummy-yum! Check out or Chicken Zucchini Burgers paleo meal prep recipe! Doesn't this meal look so delicious? And, you cannot tell that these are chicken zucchini burgers because they look like beef burgers. Your friends, family, and coworkers will be surprised as you devour these burgers in front of them. We combine ground chicken thighs, Paleo powder, and grated zucchini to make the burgers. The protein-packed goodness is paired with sweet potato fries and topped with ketchup, mustard, and lettuce to give you all of the burger-joint feels without the beef, fat, and cost. Our Chicken Zucchini Burgers are perfect for lunch or dinner and are ready to heat & eat in our Goodcook Meal Prep containers.

Chicken Zucchini Burgers

Ground chicken makes a great alternative for these paleo and whol30 compliant Chicken Zucchini Burgers. High protein. Gluten Free. 

Chicken Zucchini Burgers Ingredients:

  • 1.5 lbs. Ground Chicken (thigh)
  • 1 cup grated Zucchini (about 1 medium zucchini)
  • 6 Tbsp. Paleo Powder Almond Flax Coating
  • 3 Tbsp. Chopped Parsley
  • 4 Sweet Potatoes
  • 1-2 Tbsp. Avocado Oil
  • Salt
  • Fixings: Lettuce Leaves, Ketchup, Mustard, etc.

Chicken Zucchini Burgers

How long will Chicken Zucchini Burgers last for? 

The chicken zucchini burgers will last up to 4 days when properly stored in the refrigerator. Proper storage means putting your burgers in a ziplock bag or storing them in an airtight container after they cool. The sweet potato fries can last up to 5 days in the refrigerator.

Can Chicken Zucchini Burgers be frozen?

Yes! Chicken zucchini burgers freeze well and stay fresh in the freezer for up to 3 months. Feel free to cook up a batch of burgers and prep some sweet potato fries to freeze for later meals. Save time and money! 

How do you make Chicken Zucchini Burgers?

For being such an amazing meal, Chicken Zucchini Burgers and sweet potato fries are a cinch to make. Both parts of the meal are baked in the oven on a sheet pan, but not the same one because the burgers cook longer than the fries and go into the oven first. This Paleo meal prep recipe is ready in less than 1 hour. 

As mentioned, start with the burgers. Prep the ground chicken and zucchini, then combine with the Paleo Powder Coating in a mixing bowl. Place the burgers on a parchment paper-lined sheet pan and bake in the oven at 375 degrees for 25 minutes. While the burgers cook, cut the sweet potatoes up into fries and coat with olive oil and salt. Bake the fries in the oven for about 15 minutes, flipping and then browning them. All that's left after is cool and store!

Chicken Zucchini Burgers

How to portion Chicken Zucchini Burgers?

Store your chicken zucchini burger meal in our Goodcook Meal Prep containers, placing the burgers on top of lettuce to wrap and the fries in the other compartment. Don't forget to pack your ketchup and mustard in dipping sauce cups!

More burger meal prep recipes:

Are burgers your thing? Try these other variations!

Sheet Pan Salmon Burgers

Sweet Potato & Black Bean Veggie Burger Meal Prep

Pork Burger Meal Prep

Jalapeno Sliders With Sweet Potato Bun Meal Prep

Chicken Zucchini Burgers

Other tips for making Chicken Zucchini Burgers:

  • Use fairly firm zucchini. It should feel slightly more flexible than a cucumber. 
  • For a leaner burger, use ground chicken breast. Remember to amp up the flavor since chicken breast is leaner. 
  • Play around with different types of lettuce to wrap your zucchini burgers in.

Chicken Zucchini Burgers

Chicken Zucchini Burgers

Ground chicken makes a great alternative for these paleo and whol30 compliant Chicken Zucchini Burgers. High protein. Gluten Free. 
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Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: burger, gluten free, ground chicken, high protein, paleo, whole30
Servings: 4 servings
Calories: 539kcal
Author: Nick Quintero

Ingredients

  • 1.5 lbs. Ground Chicken thigh
  • 1 cup grated Zucchini about 1 medium zucchini
  • 6 Tbsp. Paleo Powder Almond Flax Coating
  • 3 Tbsp. Chopped Parsley
  • 4 Sweet Potatoes
  • 1-2 Tbsp. Avocado Oil
  • Salt optional

Optional toppings

  • lettuce leaves
  • ketchup
  • mustard
Get Recipe Ingredients

Instructions

  • Preheat your oven to 375 degrees Fahrenheit. Grate a zucchini using a box grater. Squeeze out any excess liquid from the zucchini. In a bowl, combine the ground chicken, zucchini, Paleo Powder Coating and chopped parsley. Mix everything together and form the mixture into 8 patties.
  • Place the patties on a parchment covered sheet pan and bake for about 25 minutes, or until they reach an internal temperature of at least 165 degrees Fahrenheit.
  • While the chicken burgers are cooking, prepare the sweet potato fries. Peel the sweet potatoes and cut them into fries. Toss them in avocado oil and sprinkle with salt. Bake them in the oven for about 15 minutes, then flip them over with a spatula and continue baking until they are golden. Serve your burgers wrapped in lettuce with your favorite fixings and condiments.

Notes

macros do not include optional toppings such as ketchup, mustard, etc. or the use of salt. 

Nutrition

Calories: 539kcal | Carbohydrates: 55g | Protein: 40g | Fat: 15g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Zucchini Burgers

Sweet Potato Latkes

June 29, 2020 by Nick Quintero 2 Comments

Sweet Potato Latkes

Are you ready for a deliciously wholesome breakfast that gets you excited for the day? If so, you're going to absolutely love our sweet potato latkes meal prep snack! Our sweet potato latkes are perfect for any time of the day because they're nutritious, light, and satisfy your tastebuds. For this meal prep recipe, we pair sweet potato latkes with scrambled eggs and fruit for a complete breakfast. We top the latkes with sour cream and chives to bring the flavors together. If you're taking sweet potato latkes with you as a snack, have the sour cream in a plastic cup ready for dipping!

Sweet Potato Latkes

These sweet and savory sweet potato latkes are rich in fiber and antioxidants. Cassava flour helps bind the latkes with a built-in herb seasoning that’s Paleo and AIP compliant.  

How long will Sweet Potato Latkes last for?

Once you cook sweet potato latkes, they will last for up to 2 days in the refrigerator. Make sure they are cool before refrigerating them and only refrigerate one layer of latkes. Do not stack them. Latkes keep better when covered in plastic, so use plastic wrap or bags. With that said, the best way to store your latkes is to freeze them.

Can Sweet Potato Latkes be frozen?

Yes, you can freeze sweet potato latkes once they're cooked. As mentioned above, this is the best way to store them since moisture and fried potatoes don't mix. Your sweet potato latkes will last for up to two weeks in the freezer. As with refrigeration, make sure the latkes are cool before freezing. Then freeze them on a cooking sheet in a single layer. When frozen, transfer your sweet potato latkes to freezer bags. When you're ready to enjoy them for a meal, defrost the latkes in your refrigerator the night before.

Sweet Potato Latkes

Sweet Potato Latkes Ingredients:

For Latkes 

  • 1 lb. peeled sweet potatoes, grated used a box grater 
  • 1 large egg  
  • ¼ cup Paleo Powder Cassava Seasoned Coating Mix  
  • 2 tablespoon olive oil for cooking  

For Serving  

  • 8 eggs, scrambled 
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  
  • 2 cups mixed berries  
  • ½ cup dairy-free sour cream (Forager brand)  
  • 1 tablespoon fresh chopped chives, optional  

Sweet Potato Latkes

How do you make Sweet Potato Latkes?

Let's get ready for crispy sweet potato latkes in only 31 minutes! To start, squeeze out all moisture from your shredded sweet potatoes with a towel. Then, put the shredded sweet potatoes into a bowl with your egg and Paleo powder, mix well. Form eight 3-inch latkes and fry them in a heated pan for 4 minutes on each side. Allow your latkes to cool before serving.

Sweet Potato Latkes

How to portion Sweet Potato Latkes?

Enjoy Sweet Potato Latkes as a snack or pair them with sides for a complete meal. This meal prep recipe is for breakfast and stored in four of our MPOF three-compartment meal prep containers. Place two latkes in each container with a side of sour cream and chives with fruit and scrambled eggs in the 1-cup compartments.

Sweet Potato Latkes

More sweet potato meal prep recipes:

Sweet potatoes are full of antioxidants and other nutritional benefits, making them an ideal substitute for regular potatoes (check out our blog 10 Best Health Benefits of Sweet Potatoes for more information). Try these sweet potato recipes and tell us what you think!

BBQ Pulled Chicken Stuffed Sweet Potatoes

Vegan Sweet Potato Chipotle Bowl

Southwestern Stuffed Sweet Potatoes

Turkey Stuffed Sweet Potatoes

Garlic Sweet Potato Wedges With Hummus

Buffalo Chicken Stuffed Sweet Potato Skins

Sheet Pan Sweet Potato Breakfast Hash

Steak, Sweet Potato and Apple Hash Meal Prep

Leftover Turkey Sweet Potato Shepherd's Pie

Quinoa Stuffed Sweet Potato Meal Prep – 3 Ways!

Pulled Pork Sliders With Sweet Potato Buns

Scrambled Egg Stuffed Sweet Potato Meal Prep

Sweet Potato Wedges With Tahini

Sweet Potato & Black Bean Veggie Burger Meal Prep

Gluten Free Sweet Potato Pizza Meal Prep

Baked Lentil Sweet Potato Falafels with Avocado Cream Sauce

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Cinnamon Raisin Sweet Potato Snack Bread

Sweet Potato Waffle Meal Prep

Jalapeno Sliders With Sweet Potato Bun Meal Prep

BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato

Sweet Potato Latkes

Other tips for making Sweet Potato Latkes:

  • Do not cook over 4 latkes at a time.

  • Flip sweet potato latkes when you see them browning. Only flip them twice.

  • Use a food processor to shred your potatoes instead of a grater. You can use a grater, but a food processor gives you shoestring-consistent potatoes. The shoestring-consistency lends itself well to frying because the potato pieces will stay together. Plus, a food processor will grate the sweet potatoes faster.

  • We recommend using a towel to dry your potatoes, but if you can, use cheesecloth instead.

  • When you drain the sweet potatoes, wring out the water and use the starch as a binder to form the latkes.

  • Add salt to your latkes right before frying.

  • Try frying with canola or peanut oil for crispier latkes.

  • Feel free to substitute sour cream for plain Greek yogurt.

Sweet Potato Latkes

Sweet Potato Latkes

Sweet Potato Latkes

These sweet and savory sweet potato latkes are rich in fiber and antioxidants. Cassava flour helps bind the latkes with a built-in herb seasoning that’s Paleo and AIP compliant. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 16 minutes minutes
Total Time: 31 minutes minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: breakfast, brunch, gluten free, paleo, vegetarian, whole30
Servings: 4 meals
Calories: 420kcal
Author: Nick Quintero

Ingredients

For Latkes

  • 1 lb. peeled sweet potatoes grated used a box grater
  • 1 large egg
  • ¼ cup Paleo Powder Cassava Seasoned Coating Mix
  • 2 tablespoon olive oil for cooking

For Serving

  • 8 large eggs scrambled
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
  • 2 cups mixed berries
  • ½ cup dairy-free sour cream we used Forager brand
  • 1 tablespoon fresh chopped chives optional
Get Recipe Ingredients

Instructions

  • Place shredded sweet potatoes on a clean kitchen towel and squeeze to remove moisture. Transfer to a bowl and add Cassava Paleo Powder and egg. Stir well to mix.
  • Form sweet potato mixture into 8 latkes about 3 inches in diameter and place on a parchment paper-lined plate.
  • Heat oil over medium-high heat in a medium skillet for 2 minutes. Add 4 latkes and cook for 4 minutes on each side. Repeat with remaining latkes.
  • Add 2 latkes to 4 large compartments of white MPOF containers. Add a small cup of sour cream to each container and sprinkle chives on top. Divide scrambled eggs between 1 cup compartments and sprinkle with sea salt and black pepper. Add berries in the other 1 cup compartments. Refrigerate until enjoying.

Nutrition

Calories: 420kcal | Carbohydrates: 31g | Protein: 17g | Fat: 23g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cauliflower Mash Breakfast Bowls

August 9, 2022 by Nick Quintero Leave a Comment

Cauliflower Mash Breakfast Bowls

This Paleo bowl uses mashed cauliflower instead of potatoes for a Vitamin-C and fiber-rich breakfast. Topped with crisp smoky bacon, mushrooms, watercress, and a jammy egg, this bowl is the perfect vitamin-packed start to the day.  

Cauliflower Mash Breakfast Bowls

Cauliflower is the star of the show here. Or maybe it's the soft-boiled eggs. Wait, no, it's the bacon. Maybe it's all of those ingredients? Combined together, they make for an AIP (autoimmune protocol) friendly meal you can count on in the form of cauliflower mash breakfast bowls.

The beauty of cauliflower is that it's kind of a blank slate. And so that means you can ask it to act like potatoes, which means you can do a whole lot with it, in terms of flavor. In this case, we're putting it to use for a breakfast bowl, but no one will think twice or judge you if you eat this for lunch. Heck, you can even have it for dinner, because we all know breakfast for dinner is always a winner.

How to Make Cauliflower Mash Breakfast Bowls

Earthy mushrooms combined with savory-salty bacon and the zip of some watercress make for a really interesting flavor combination. The cauliflower is boiled until soft, and then mashed with some almond milk and ghee, which gives it a nutty and buttery taste. (Yum!) The bacon and mushrooms are cooked in a separate skillet, which you can do while the cauliflower boils.

Substitutions and Alterations

We imagine a world in which you might not want to make soft-boiled eggs, and that's ok. They're very good with this dish because the yolk gets a little gooey and you can swirl it all in with the cauliflower mash. But go ahead and swap it for hard-boiled eggs, if you already meal prep those for the week. It'll save you some time. Your only loss is that gooey yolk action.

Don't like the peppery bite of watercress? That's totally cool. Use something else, like baby spinach or kale. Sometimes, even arugula is less peppery than watercress, and sometimes watercress can be hard to find.

The recipe calls for white button mushrooms which are arguably the easiest to find in the grocery store. But really, any kind of mushroom works well here, so feel free to use your favorite. They add a welcome earthiness to these cauliflower mash breakfast bowls.

If you're following a strict AIP protocol, you might want to use coconut or tigernut milk instead of almond milk. However, if you know you're nonreactive to almond milk, feel free to use it.

If you don't have the Paleo Powder Pink seasoning (but you should try to get it, it's great), it's a combination of Himalayan pink salt, chili powder, garlic powder, black pepper, onion powder, white pepper, cumin, and cayenne pepper. Feel free to experiment with these seasonings and peppers on your own. It's good on so many things, including eggs, chicken, pork, and any kind of beef, really. (We'd even sprinkle it on popcorn, but only if that's part of your diet.)

(Can't let go of mashed potatoes? That's ok, we feel you. Try this classic meal of Instant Pot Roast with Mashed Potatoes.)

Cauliflower Mash Breakfast Bowls

READ MORE: 10 Healthy Alternatives to Mashed Potatoes!

Cauliflower Mash Breakfast Bowls Ingredients: 

  • 6 cups cauliflower florets 
  • ½ cup unsweetened almond milk  
  • 1 tbsp. butter or ghee  
  • 1 ½ tsp. Paleo Powder Pink All Purpose Seasoning 
  • 4 strips bacon, cut into 1-inch pieces  
  • 5 oz. sliced white button mushrooms  
  • 4 eggs, soft boiled  
  • 4 cups watercress  
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls

Cauliflower Mash Breakfast Bowl

This Paleo bowl uses mashed cauliflower instead of potatoes for a Vitamin-C and fiber-rich breakfast. Topped with crisp smoky bacon, mushrooms, watercress, and a jammy egg, this bowl is the perfect vitamin-packed start to the day. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 23 minutes minutes
Total Time: 33 minutes minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: breakfast, brunch, eggs, gluten free, keto, low calorie, low carb, paleo, whole30
Servings: 4 meals
Calories: 202kcal
Author: Nick Quintero

Ingredients

  • 6 cups cauliflower florets
  • ½ cup unsweetened almond milk
  • 1 tablespoon butter or ghee
  • 1 ½ teaspoon Paleo Powder Pink All Purpose Seasoning
  • 4 strips bacon cut into 1 inch pieces
  • 5 oz. sliced white button mushrooms
  • 4 large eggs soft boiled
  • 4 cups watercress
Get Recipe Ingredients

Instructions

  • Bring to a boil a large pot of water over medium-high heat.
  • Add cauliflower and boil for 10 minutes or until soft. 
    Cauliflower Mash Breakfast Bowls
  • Drain cauliflower and return to the pot with almond milk, butter or ghee, and Paleo Powder. Mash with a potato masher until mostly smooth.
    Cauliflower Mash Breakfast Bowls
  • Heat a separate medium skillet over medium heat and add bacon. Cook for 6-7 minutes, stirring occasionally.
  • Add mushrooms and continue to cook 6 minutes longer until tender but not completely soft.
  • Divide watercress among the smaller compartments of 4 MPOF teal containers.
  • Add cauliflower mash, mushrooms, a soft-boiled egg, and watercress to the larger compartments.
  • Stir watercress into cauliflower mash before enjoying, along with some of the egg yolk, if desired.
    Cauliflower Mash Breakfast Bowls

Video

Nutrition

Serving: 1meal | Calories: 202kcal | Carbohydrates: 8g | Protein: 13g | Fat: 13g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Savory Breakfast Muffins

March 7, 2021 by Nick Quintero Leave a Comment

Savory Breakfast Muffins

If you are a breakfast person and you’re looking for the most hearty morning recipe, these savory breakfast muffins are what you’re looking for! We love it when you enjoy gluten-free and no grain muffins that are super easy to make. You can relish our savory muffins for either breakfast, brunch, or as a snack. These grab-and-go muffins will keep you full, with breakfast sausage and eggs in every bite and the texture of a muffin. We use spice, almond flour, and flax breading in this gluten-free recipe for easy preparation.

By the way, did you know that almond flour is incredibly nutritious because it’s packed with magnesium and Vitamin E, two essential health elements for the body? Ok, enough of the science talk. Let’s eat!

 

Savory Breakfast Muffins

These grab and go muffins will keep you full with breakfast sausage and eggs in every bite and the texture of a muffin!  This gluten-free recipe uses almond flour and flax breading with built-in spice for easy preparation!  

 

How long will Savory Breakfast Muffins last for?

Savory breakfast muffins can last up to one week in the refrigerator and one day at room temperature. Use properly sealed airtight containers or plastic storage bags to keep them fresh. 

If you’re looking for sturdy and affordable meal prep containers, learn more about our Good Cook® Meal Prep containers. 

Can Savory Breakfast Muffins be frozen?

Yes! These savory breakfast muffins freeze perfectly. After baking, ensure the muffins cool completely. Place them on a large cookie sheet and pop them in the freezer for about one hour. When they are completely frozen, transfer them into a resealable airtight bag. Don’t forget to label the bags before storing your meal prep breakfast, brunch, or snack in the future. The muffins will last in the freezer and maintain their freshness for 1-2 months.

Savory Breakfast Muffins

Savory Breakfast Muffins Ingredients:

  • 6 links Paleo turkey breakfast sausage, fully cooked and chopped (Applegate Farms brand)  
  • 1 ½ cups Paleo Powder Almond + Flax Breading 
  • 2 large eggs 
  • ½ cup egg whites  
  • ⅓ cup unsweetened almond milk  
  • ¼ cup chopped green onion  

For Serving 

  • 1 cup grapes   
  • 1 cup cubed cantaloupe 
  • 1 cup blueberries  

Savory Breakfast Muffins

 

How do you make Savory Breakfast Muffins?

Apart from being a quick fix that you’ll enjoy in under 20 minutes, this meal prep breakfast recipe will leave you with a delectable wow flavor in the mouth! Are you ready to take back breakfast?

Gather all ingredients, then preheat the oven to 350 degrees Fahrenheit. Then grab a muffin tin and spray it with cooking spray. Now it’s time to prep! Put the eggs, almond powder, flax breading, sausages, egg whites, unsweetened milk, and green onions in a medium mixing bowl. Whisk all the ingredients so they can combine evenly for a savory and creamy batter. Then scoop some muffin batter into the greased tin and bake for 30 minutes in the preheated oven. When they’re done baking, allow the muffins to cool at room temperature for 10 minutes. Portion your muffin and fruits in the compartment teal containers, and Voila! You’re good to enjoy a ready meal each week.

 

Savory Breakfast Muffins

Savory Breakfast Muffins

 

How to portion Savory Breakfast Muffins

Use our Good Cook® dual-compartment meal prep containers when portioning your savory breakfast muffins meal. Put two muffins in each of the four large compartments, then divide the fruit between the smaller compartments.

 

Savory Breakfast Muffins

 

More muffin meal prep recipes:

Low Carb Cinnamon Apple Muffins for brunch or snacks

 Peanut Butter Chocolate Muffins for breakfast that puts smile on your face.

Paleo Maple Pecan Banana Bread Muffins are quick and simple gluten-free recipes you can enjoy at any time of the day.

 Broccoli Rice Red Pepper Egg Muffins are the best way to enjoy a muffin and veggie combination at the same time.

 Healthy Oatmeal Muffins are definitely worth trying.

Cinnamon Roll Muffin Meal Prep for cinnamon roll lovers!

 

Other tips for making Savory Breakfast Muffins:

  • For an easy and quick breakfast, make the batter the night before and use fridge-friendly meal containers for refrigeration.

 

  • You can substitute the blueberries, cantaloupe, grapes with cranberries, apple, pineapple, strawberries, raspberries, or other fruit.

 

  •  In the muffin pan, you can use paper liners instead of the cooking spray if available.

 

  • For the most outstanding results, use ground commercial almond flour compared to grinding almonds in a food processor.

 

  • Weigh the almond flour and flax breading using a kitchen scale to get the right quantities.

 

Savory Breakfast Muffins

Savory Breakfast Muffins

Savory Breakfast Muffins

These grab and go muffins will keep you full with breakfast sausage and eggs in every bite and the texture of a muffin! This gluten-free recipe uses almond flour and flax breading with built-in spice for easy preparation!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: breakfast, brunch, gluten free, muffin, paleo
Servings: 4 meals
Calories: 411kcal
Author: Nick Quintero

Ingredients

  • 6 links paleo turkey breakfast sausage fully cooked and chopped (Applegate Farms brand)
  • 1 ½ cups Paleo Powder Almond + Flax Breading
  • 2 large eggs
  • ½ cup egg whites
  • ⅓ cup unsweetened almond milk
  • ¼ cup chopped green onion

For Serving

  • 1 cup grapes
  • 1 cup cubed cantaloupe
  • 1 cup blueberries
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and grease 8 muffin tins with cooking spray. Combine ingredients for muffins in a medium mixing bowl and stir well to combine.
  • Scoop muffin batter into a greased tin and bake for 30 minutes. Cool muffins at room temperature for 10 minutes.
  • Place 2 muffins in large compartments of 4 MPOF teal containers. Divide fruit between smaller compartments.

Nutrition

Calories: 411kcal | Carbohydrates: 24g | Protein: 19g | Fat: 16g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Sweet Potato Hash Brown Breakfast Waffles

February 28, 2021 by Nick Quintero Leave a Comment

Sweet Potato Hash Brown Breakfast Waffles

Sweet potato hash brown waffles is the ultimate meal prep breakfast recipe. We love bringing you naturally gluten-free and delicious meals, and today we’re excited for waffles! Our meal prep breakfast recipe has a delicious aspect needed in the morning. Just the right thing for any morning right before a busy day. Shredding sweet potatoes provides the perfect natural sweetness that's beyond comparison. Plus, sweet potatoes are super healthy! Sweet potatoes are also a rich source of healthy nutrients such as copper, manganese, and beta-carotene.

Switch up your usual breakfast pattern with these sweet potato waffles made with a herby Paleo seasoning for a sweet and savory breakfast, full of antioxidants and fiber!

Sweet Potato Hash Brown Breakfast Waffles

Switch up your normal breakfast routine with these sweet potato waffles made with an herby Paleo seasoning for a sweet and savory breakfast full of antioxidants and fiber! 

How long will Sweet Potato Hash Brown Breakfast Waffles last for?

If you make a big batch of these waffles, you can store them in the refrigerator, and they will be good to eat for up to three days. For maximum freshness, store your sweet potato breakfast waffles in a heavy-duty ziplock bag or airtight container. Here’s a resource for meal prep containers. 

Can Sweet Potato Hash Brown Breakfast Waffles be frozen?

Yes, these sweet potato waffles freeze nicely! Place them in an airtight freezer-friendly container or wrap them in parchment paper and put them in labeled plastic freezer bags. You can freeze them for up to 3 months. When you’re ready to enjoy them, thaw in the fridge, then reheat in a standard oven preheated at 400 degrees Fahrenheit or a toaster oven for around 10 minutes. Reheating using an oven gives the waffles that crispy exterior. Alternatively, reheat in a lightly oiled skillet.

Sweet Potato Hash Brown Breakfast Waffles

Sweet Potato Hash Brown Breakfast Waffles Ingredients:

For Waffles  

  • 3 cups peeled/grated sweet potato (about 1 large sweet potato)  
  • ¼ teaspoon sea salt 
  • 1 large egg  
  • 1 teaspoon Paleo Powder Salt-Free Herb Seasoning  
  • Cooking oil spray  

For Serving  

  • 4 large eggs 
  • ⅔ cup liquid egg whites  
  • Salt and pepper to taste  
  • 1 cup mixed berries (blueberries, raspberries)  
Sweet Potato Hash Brown Breakfast Waffles
Sweet Potato Hash Brown Breakfast Waffles

How do you make Sweet Potato Hash Brown Breakfast Waffles?

Sweet potato hash brown breakfast waffles sound like something on a menu, doesn’t it? And when you think of a restaurant menu recipe, you think it is time consuming and expensive. Not this meal prep breakfast recipe! Our sweet potato waffles take 20 minutes to cook, and all you really need is a waffle iron or a waffle pan (yep, they exist!). You can be making these waffles right now as you’re reading or listening to this recipe. So, let’s get started!

Start by shredding your sweet potato with a grater attachment on a hand mixer or food processor. Then use a small bowl to combine the shredded sweet potatoes and sea salt. Let the potatoes and salt sit at room temperature for 10 minutes, then use a kitchen towel to wring out the water from the sweet potatoes over the sink. Removing the moisture from the sweet potatoes will give your waffles that crispiness everyone loves. Mix Paleo powder seasoning and egg in the bowl until all the ingredients are evenly mixed.

Next, grease an 8-inch heated waffle pan with cooking spray. When the pan becomes very hot, scoop half of the sweet potato mixture, put it into the pan, and cook for 6-7 minutes. Then open the lid, and gently remove the waffle with a spatula. Set that aside and repeat the same with the remaining sweet potato waffle batter. When your hash brown waffles are done, make your scrambled eggs.

Sweet Potato Hash Brown Breakfast Waffles

How to portion Sweet Potato Hash Brown Breakfast Waffles

Slice potato waffles into quarters and place two into the large compartments of 4 our Good Cook® meal prep containers. Place the berries in small cups and place them in compartments containing sweet potato waffles. Put the scrambled eggs in smaller compartments and season with pepper and salt for a palatable taste.

Sweet Potato Hash Brown Breakfast Waffles

More sweet potato breakfast meal prep recipes:

Sheet Pan Sweet Potato Breakfast Hash

Taco Seasoned Ground Beef and Sweet Potato Hash

Sweet Potato Latkes

Scrambled Egg Stuffed Sweet Potato Meal Prep

Cinnamon Raisin Sweet Potato Snack Bread

Sweet Potato Waffle Meal Prep

 

Other tips for making Sweet Potato Hash Brown Breakfast Waffles:

  • Make these in a skillet if you don't have a waffle iron. Make little patties and cook them on the pan. 
  • Substitute the herb seasoning with sriracha sauce depending on your preference.
  • Add either strawberries or blueberries to this fantastic meal prep breakfast recipe and enjoy some natural sweetness.
  • Eat your sweet potato hash brown waffles plain or add toppings. A poached egg, grape tomatoes, smoked salmon, and sliced avocado are a few suggestions.
Sweet Potato Hash Brown Breakfast Waffles
Sweet Potato Hash Brown Breakfast Waffles

Sweet Potato Hash Brown Breakfast Waffles

Switch up your normal breakfast routine with these sweet potato waffles made with an herby Paleo seasoning for a sweet and savory breakfast full of antioxidants and fiber!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Inactive: 10 minutes minutes
Total Time: 45 minutes minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: breakfast, brunch, eggs, gluten free, low calorie, paleo
Servings: 4 meals
Calories: 218kcal
Author: Nick Quintero

Equipment

  • waffle iron

Ingredients

For Waffles

  • 3 cups peeled/grated sweet potato about 1 large sweet potato
  • ¼ teaspoon sea salt
  • 1 large egg
  • 1 teaspoon Paleo Powder Salt-Free Herb Seasoning
  • Cooking oil spray

For Serving

  • 4 large eggs
  • ⅔ cup liquid egg whites
  • Salt and pepper to taste
  • 1 cup mixed berries blueberries, raspberries, strawberries, etc
Get Recipe Ingredients

Instructions

  • Combine grated sweet potato and sea salt in a small bowl. Stir well. Allow mixture to sit at room temperature for 10 minutes. Use a clean kitchen towel to wring out moisture from sweet potatoes over the sink. Return to bowl and stir in the egg and Paleo Powder seasoning until thoroughly mixed.
  • Heat an 8-inch waffle maker and grease with cooking spray. Once the waffle iron is very hot, scoop half of the sweet potato mixture into iron and close the lid. Cook for 6-7 minutes. Open the lid and gently remove waffle with a spatula. Set aside and repeat with the remaining sweet potato.
  • Slice sweet potato waffles into quarters and place 2 in large compartments of 4 teal MPOF containers. Add berries to a small cup and place them in compartments with sweet potato waffles.
  • Scramble eggs and egg-whites in a medium skillet until cooked through, 5-6 minutes. Season with salt and pepper. Divide between small compartments of containers.

Nutrition

Calories: 218kcal | Carbohydrates: 26g | Protein: 14g | Fat: 6g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Thai Chicken Tenders with Creamy Almond Dipping Sauce

February 21, 2021 by Nick Quintero Leave a Comment

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Have you heard of Thai chicken fingers? Chicken tenders is a common fast-food or takeout meal you see at the office. They’re crispy, succulent strips of meat that go with French fries or a salad, or you can eat them alone with dipping sauces. If you’re a fan of chicken tenders, give them a twist with our Thai Chicken Tenders Paleo meal prep recipe. You can never go wrong with this Thai chicken recipe because the outcome is nothing short of a great dish. The Paleo powder crunch takes the flavors to an entirely new level. We like offering a Paleo meal prep recipe that people of all ages enjoy. The spices and almond dipping makes the entire dish phenomenal.

Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce. It offers a perfect blend of health indulgent!

Fun fact: Almond butter has monounsaturated fats, which is good for the heart. It lowers the bad cholesterol and increases the good cholesterol. Coconut milk, on the other hand, helps maintain a healthier body. Good for you and delicious!

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce, it’s the perfect mix of healthy and indulgent! 

 

How long will Thai Chicken Tenders with Creamy Almond Dipping Sauce last for?

The Thai chicken tenders can last from 3-4 days in the refrigerator. Use a shallow airtight container to ensure they maintain the initial flavors and freshness. 

Can Thai Chicken Tenders with Creamy Almond Dipping Sauce be frozen?

Thai chicken tenders freeze well, and they can have the same good flavor for about 1-2 months in the freezer. Use our meal prep containers when storing away leftovers or meals. You can also use heavy-duty freezer bags, just make sure they’re labeled before storage. Don’t freeze the almond dipping sauce because when thawed, it becomes watery, runny, and bland.You’ll have to make a fresh batch. 

After thawing and using meal portions, you can leave extras in the refrigerator for another three days. However, it would be best if you consumed chicken thawed at room temperature immediately.

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce  Ingredients:

For Chicken Tenders 

  • 1 ½ lbs. chicken breast tenders 
  • 2 large eggs  
  • 1 cup Coconut and Almond + Pink Paleo Powder Seasoned Coating Mix 

For Asian Slaw 

  • 4 cups shredded coleslaw mix 
  • 2 tablespoon chopped cilantro  
  • 2 tablespoon toasted sesame oil  
  • 1 tablespoon lime juice or apple cider vinegar  
  • 1 teaspoon honey or agave nectar  
  • ¼ teaspoon sea salt  

For Creamy Almond Dipping Sauce  

  • ⅓ cup unsweetened coconut milk (low-calorie variety from a carton)  
  • 2 tablespoon creamy unsalted almond butter at room temperature 
  • 1 tablespoon lime juice or apple cider vinegar  
  • 1 teaspoon sriracha sauce (optional)  

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

How do you make Thai Chicken Tenders with Creamy Almond Dipping Sauce?

Making our Thai chicken tenders Paleo meal prep recipe is easy, and it looks so pretty afterward. It looks really good, but is done in less than one hour. One thing that’s important in meal prep is accessibility and convenience. We want you to enjoy exotic flavors while employing a healthy approach without stress and confusion. With that said, gather all the ingredients and prepare the oven, then boom, you’re ready to go!

First, preheat the oven to 350 Fahrenheit and line a medium baking sheet with parchment paper. Pat the chicken tenders dry using a paper towel. Then whisk the eggs in a bowl, and add Paleo powder to a second shallow bowl. Dip each chicken tender in the egg wash while shaking off excess wash, then dredge in the Paleo powder to coat the tenders completely. Place them on the baking sheet and bake for 30-35 minutes. As the chicken tenders cook, make the coleslaw and dipping sauce. All that’s left is plate, store, and enjoy!

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

How to portion Thai Chicken Tenders with Creamy Almond Dipping Sauce

Our Good Cook® meal prep container can adequately store your Thai chicken tenders. Put the chicken tenders in the large compartments of 4 teal meal prep containers. Put the Asian slaw in the small compartments and divide the almond dipping sauce into small cups. Put the sauce cups with the chicken tenders.

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

More Chicken Paleo meal prep recipes:

One Pan Paleo Sticky Sesame Chicken Thighs

Air Fried Crispy Chicken

Whole30 Baked Buffalo Chicken Casserole

Sweet Potato Chicken Poppers

Buffalo Chicken Stuffed Pepper Meal Prep

Chicken Zucchini Burgers

Air Fried Chicken Schnitzel

Sheet Pan Chicken Fajitas

 

And there’s a lot more! Search “chicken paleo” in the search bar at the top of the page. 

 

Other tips for making Thai Chicken Tenders with Creamy Almond Dipping Sauce:

  • Make the almond dipping sauce ahead of time, then store it in the refrigerator.

 

  • Prepare these delicious Thai chicken tenders before cooking time by marinating the chicken breasts with the optimum flavor seasoning.

 

  • Stretch the dish a bit by eating with your favorite veggies like cauliflower, broccoli, and many more.

 

  • If you enjoy your chicken tenders with spice, add more sriracha and enjoy it however you love.

 

  • A skillet can also work in the place of an oven for this particular recipe.

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce, it’s the perfect mix of healthy and indulgent!
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Prep Time: 20 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 55 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Chicken, gluten free, paleo
Servings: 4 meals
Calories: 509kcal
Author: Nick Quintero

Ingredients

For Chicken Tenders

  • 1 ½ lbs. chicken breast tenders
  • 2 large eggs
  • 1 cup Coconut and Almond + Pink Paleo Powder Seasoned Coating Mix

For Asian Slaw

  • 4 cups shredded cold slaw mix
  • 2 tablespoon chopped cilantro
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon lime juice or apple cider vinegar
  • 1 teaspoon honey or agave nectar
  • ¼ teaspoon sea salt

For Creamy Almond Dipping Sauce

  • ⅓ cup unsweetened coconut milk low calorie variety from a carton
  • 2 tablespoon creamy unsalted almond butter at room temperature
  • 1 tablespoon lime juice or apple cider vinegar
  • 1 teaspoon sriracha sauce optional
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and line a medium baking sheet with parchment paper. Blot chicken tenders dry with paper bowl. Whisk eggs in a shallow bowl and add Paleo Powder to a second shallow bowl. Dip each chicken tender in egg wash, shaking off excess, and dredge in Paleo Powder to coat. Place on a baking sheet.
  • Bake chicken tenders for 30-35 minutes.
  • While chicken tenders are cooking, stir together ingredients for Asian slaw in a large bowl and divide between small compartments of 4 teal MPOF containers. Stir together ingredients for the dipping sauce in a small bowl until almond butter is completely mixed and divide between 4 small sauce cups. Place 1 sauce cup in large compartments.
  • Divide chicken tenders between large compartments.

Nutrition

Calories: 509kcal | Carbohydrates: 13g | Protein: 49g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Peanut Butter - Chocolate Chip Granola Recipe - Gluten-Free - Healthy Snack Ideas

December 2, 2020 by Nick Quintero Leave a Comment

Peanut Butter - Chocolate Chip Granola Recipe - Gluten-Free

Healthy Snack Ideas -  Peanut Butter Chocolate Chip Granola

Look no further! This gluten-free Chocolate Chip Granola recipe is just A-MAZING! Its a unique combination of peanut butter and chocolate chip which promises to be the joyful blend for peanut butter lovers, to be sure. Does it have the savory, crunchy, peanut buttery goodness to appease a devoted snacker’s cravings? It sure does! Forty minutes is all it takes to have to this healthy snack ideas recipe ready to snack on.

Because everyone knows peanut butter and chocolate chips are just bombs. Here is a gluten-free granola recipe with one of natures best combinations.

Watch how to make it:

As minimalist baker says;

If you’re a peanut butter lover you’re going to flip over this granola. It’s

Crunchy
Savory
Peanut buttery
Perfectly sweet
Studded with chocolate chips
Full of fiber and protein (you know, healthy!)
Super satisfying
A healthier dessert
Kind of perfect

Here is what it takes to come together:

Meal Prep on Fleek granola recipe

granola-recipe-ingredients-healthy-snack-ideas

How long will Chocolate Chip Granola Last For?

In an airtight container, at room temperature, two weeks of freshness is possible with this healthy snack ideas recipe! These airtight glass meal prep compartment containers have divisions which make it easy to stack separate portions of your chocolate chip granola. The fridge is not a good option for storing this healthy snack idea treat as it will become moist and soft and also absorb odors in your fridge. Granola which smells like fried chicken doesn’t sound appetizing.

Can Chocolate Chip Granola Be Frozen?

It most certainly can be stored in the freezer, once this is done properly. Doing so extends your chocolate chip granola snack’s freshness. Just make sure that the container of your choosing is airtight to keep odor and moisture out. It can last once properly stored from 4 to 6 months.

meal-prep-on-fleek-granola-recipe-healthy-snack-ideas

How Do You Make Chocolate Chip Granola?

Let’s get baking people! Are all your ingredients at hand? Check off your list of ingredients to ensure you have your gluten-free rolled oats, nuts (peanut butter), honey, and chocolate chips. Include vanilla extract and salt to flavor your chocolate chip granola recipe for savoring pleasures later. Yum yum!

Prepping makes everything just flow seamlessly, wouldn’t you agree? Without further ado, preheat your oven to 275 degrees and then line your baking sheet with foil. Once you have you measured ingredients, combine them all, EXCEPT the chocolate chips. Mix thoroughly then spread evenly on the baking sheet.

Allow baking for 15 minutes then remove from the oven and stir. Put it back to bake for another 15 minutes then remove from the oven and allow to cool for 10 mins. Then you add those chocolate chips in.

That’s it! Another super satisfying, healthy snack ideas recipe to bookmark! You couldn’t ask for a healthier dessert which is packed with fiber and protein.

pb-chocolate-granola-healthy-snack-ideas

How Do You Portion Chocolate Chip Granola?

This healthy snack ideas recipe provide eight delicious servings of chocolate chip granola to relish.

More Healthy Snack Ideas - Granola Meal Prep Recipes

We all know that when it comes to fiber and iron, granola can boast such richness. Isn’t it great that we have more healthy snack ideas granola recipes for you? Let’s have a look at what other scrumptious options are available to satisfy your desire for a healthy snack alternative.

  • Strawberry Chocolate Almond Granola Squares
  • Cinnamon Raisin Granola
  • Easy Gluten-Free Fall Breakfast Granola

Other Tips For Making Chocolate Chip Granola

Who says you can’t improve on a good thing? Not us for sure. Here are a few tips which could further enhance the experience of this awesome healthy snack ideas recipe:

  • For an added boost of protein, you could serve your chocolate chip granola over your choice of greek yogurt.
  • If you want to keep your blood pressure down, improve digestion and have a high-quality source of fiber, rolled oats are a rich source of dietary fiber.
  • Almond milk and bananas or your choice of fruit could just bring that wow factor you thought impossible.
  • Make the peanut butter pourable by warming it up with the honey.
  • The foil base can be used as an overhang to move the cooled batch out of the pan
  • Soggy granola doesn’t necessarily mean its bad. Nothing placing it on a cookie tray, on foil at a high temperature for a few minutes won’t fix!

What are you waiting for? Try out our healthy snack ideas chocolate chip granola recipe today!

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

Peanut Butter - Chocolate Chip Granola Recipe - Gluten-Free

Peanut Butter - Chocolate Chip Granola Recipe - Gluten-Free

Because everyone knows peanut butter and chocolate chips are just bomb.  Here is a gluten-free granola recipe with one of natures best combinations.
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Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 4 servings
Calories: 409.01kcal
Author: Nick Quintero

Ingredients

  • 5 cups Gluten-Free rolled oats
  • ½ cup Nuts 'n More peanut butter
  • ½ cup Honey
  • 1 teaspoon Vanilla extract
  • 1 teaspoon Salt Or to taste
  • ½ cup Chocolate chips
Get Recipe Ingredients

Instructions

  • Line a baking sheet with foil
  • Preheat oven to 275 degrees
  • Combine all ingredients except chocolate chips
  • Mix well
  • Evenly spread on baking sheet
  • Bake for15 minutes
  • Remove from oven and Stir
  • Bake for additional 15 minutes
  • Remove from oven and allow to cool for 10min
  • Mix in chocolate chips
  • Serve over greek yogurt for an extra boost of protein!

Video

Notes

ROLLED OATS TIP:
Rolled oats are a rich source of dietary fiber. Their high fiber content
also aids in digestion and play a significant role in satiety, diet quality
and lowering blood pressure

Nutrition

Serving: 1cup | Calories: 409.01kcal | Carbohydrates: 62.65g | Protein: 11.3g | Fat: 14.05g | Saturated Fat: 3.89g | Cholesterol: 1.69mg | Sodium: 376.28mg | Potassium: 298.93mg | Fiber: 6.43g | Sugar: 26.49g | Vitamin A: 25.2IU | Vitamin C: 0.11mg | Calcium: 47.58mg | Iron: 2.68mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Instant Pot Beef BBQ Ribs

September 30, 2019 by Nick Quintero 1 Comment

Go to any BBQ restaurant and ask for a recommendation. What will they say? RIBS. You’ll save tons of time and a lot of money with this meal prep recipe. You probably also know that the secret to mouth-watering ribs is to cook them until they’re extremely tender. Long cook times are typical but today, MPOF gives you the Instant Pot version. Instant Pot Beef BBQ Ribs could be the highlight of an epic summer day or the soulful comfort food during the glorious depths of winter. Wherever you are, this meal prep recipe has your back the easy way using Instant Pot. No mess, no cleanup, no gas or flames to deal with. 

If you love garlic then we have the perfect mash for you by going light on the carbs with Garlic Cauli Mash. You’ll get fewer calories and a healthier response for your blood sugar because cauliflower has a lower glycemic index than potatoes. That means you’ll feel better, improve digestion, and reach your goals faster. All while enjoying a tasty version of a classic BBQ meal! Are your taste buds ready? Let’s get going!

Instant Pot Beef BBQ Ribs

Bursting with classic BBQ flavors, you’re sure to love the straight off the grill taste of these saucy bbq beef back ribs and are ready in no time at all with minimal effort as compared to traditionally cooked ribs!

Instant Pot Beef BBQ Ribs

How long will Instant Pot Beef BBQ Ribs last for?

Instant Pot Beef BBQ Ribs are good to go for 3-4 days in the fridge. Some people love to eat the salad first and then reheat the entree. Set the oven or toaster oven for 250°F and wrap the ribs in foil to keep them as juicy as possible. Quick! Yum!

Can Instant Pot Beef BBQ Ribs be frozen?

Instant Pot Beef BBQ Ribs will last 4 to 6 months in your freezer, so you’re all set when you’re planning your meal prep recipes weeks ahead. Store with a 3-compartment meal prep container but add the coleslaw only after you remove your portion from the freezer. But how will you be able to wait? 

Instant Pot Beef BBQ Ribs

How do you make Instant Pot Beef BBQ Ribs?

This isn’t your grandfather’s time-intensive BBQ! Success with Instant Pot Beef BBQ Ribs begins by prepping your meat before you let the IP do all the hard work. While you’re waiting and salivating, prepare all the coleslaw ingredients and then steam the cauliflower for the Garlic Cauli Mash. By the time you’re done, the ribs will be ready for their final phase: the sauce and just a few minutes of broiling! 

How to portion Instant Pot Beef BBQ Ribs?

Three-compartment meal containers will serve you right to separate ribs, coleslaw, and mash. Each portion delivers 658kcal with 48g protein to make your brain and body happy. 

You can enjoy fall-off-the-bone ribs anywhere for the right meal at the right time. Eat when you want to!

Instant Pot Beef BBQ Ribs

More Beef meal prep recipes:

How do you like ribs? Instant Pot Beef BBQ Ribs are a hard-to-beat success because they satisfy that special BBQ need without the need for all the cleanup. That means more time for you! Try some more incredibly tasty, unique and easy-to-make meals to curb your cravings: 

  • Brazillian Style Skirt Steak Meal Prep
  • Slow Cooker Asian Pot Roast Meal Prep
  • 31 Slow Cooker Meal Prep Recipes

Other tips for making Instant Pot Beef BBQ Ribs:

  1. Go for the best quality meat when you can by choosing Grass-fed and/or organic 
  2. For even more fun, connect with your food sources by exploring a local butcher or farmers market where you can get the right sizes for you as well as plenty of smiles
  3. Pour your BBQ sauce on at the end (it’s in the instructions too!). It’s tempting to flavor your ribs at the beginning, but the BBQ sauce is actually one of the last steps in Beef BBQ Ribs Recipe.

Instant Pot Beef BBQ Ribs

Instant Pot Beef BBQ Ribs Ingredients:

Ribs:

  • 1 Rack Beef Back Ribs (~2 lbs.)
  • 1 C. Smokey + Sweet BBQ Sauce (aka Memphis-syle)
  • ½ C. Apple Cider Vinegar
  • ½ C. Beef Broth
  • ¼ C. BBQ Dry Rub Seasoning Blend
  • 1 Tbsp. Coconut Palm Sugar
  • 2 Tbsp. Avocado Oil
  • 2 cups Arugula

Coleslaw:

  • 1Bag of Coleslaw Veggie Mix (without dressing)
  • ¼ C. Mayo
  • ¼ C. Sour Cream (or plain greek yogurt)
  • ¼ C. Apple Cider Vinegar
  • 1.5 Tbsp. Honey (or pure maple syrup)
  • ½ tsp. Himalayan Pink Salt
  • ¼ tsp. Ground Black Pepper

Garlic Cauli Mash:

  • 3 C. Cauliflower Florets (~medium head of cauliflower)
  • ½ C. Non-Fat Greek Yogurt
  • 2 Tbsp. Avocado Oil or Olive Oil
  • 1 Garlic Clove
  • ½ tsp. Garlic Powder
  • 6 Tbsp. Butter (for serving), optional

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Instant Pot Beef BBQ Ribs

Bursting with classic BBQ flavors, you’re sure to love the straight off the grill taste of these saucy bbq beef back ribs and are ready in no time at all with minimal effort as compared to traditionally cooked ribs!
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Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Beef, gluten free, Meal Prep
Servings: 4 meals
Calories: 658kcal
Author: Nick Quintero

Ingredients

Ribs:

  • 1 rack Beef Ribs ~2 lbs.
  • 1 cup Smokey + Sweet BBQ Sauce aka Memphis-syle
  • ½ cup Apple Cider Vinegar
  • ½ cup Beef Broth
  • ¼ cup BBQ Dry Rub Seasoning Blend
  • 1 Tbsp. Coconut Palm Sugar
  • 2 Tbsp. Avocado Oil
  • 2 cups Arugula

Coleslaw:

  • 4 cups Coleslaw Veggie Mix without dressing
  • ¼ cup mayo
  • ¼ cup Sour Cream or plain greek yogurt
  • ¼ cup Apple Cider Vinegar
  • 1.5 Tbsp. Honey or pure maple syrup
  • ½ tsp. Himalayan Pink Salt
  • ¼ tsp. Ground Black Pepper

Garlic Cauli Mash:

  • 3 cup Cauliflower Florets ~medium head of cauliflower
  • ½ cup Non-Fat Greek Yogurt (plain)
  • 2 Tbsp. Avocado Oil or Olive Oil
  • 1 Garlic Clove
  • ½ tsp. Garlic Powder
  • 6 Tbsp. Butter for serving, optional
Get Recipe Ingredients

Instructions

  • Prepare ribs by removing the back membrane, then lightly coat with oil on all sides. Line a sheet pan with parchment paper set aside.
  • Next, pat on coconut sugar and bbq dry rub on all sides. Add apple cider vinegar and beef broth to Instant Pot place a trivet in the pot so the ribs aren’t sitting in the liquid.
  • Place ribs in IP, curving ribs in a “C” to fit in the pot — cover and set the lid to sealing. Select Manual Mode (high pressure for ~20-30 minutes (depending on how large/how many ribs are being prepared).
  • While the ribs are cooking, prepare sides:
  • Combine all coleslaw ingredients into a large mixing bowl and stir until well incorporated and completely coated in the dressing. Place in the fridge until ready to enjoy.
  • Steam cauliflower until for tender, slightly firm and place into a blender or food processor with the remaining cauliflower mash ingredients. Blend/process until resembles mashed potato consistency, but not as far as a puree’s consistency. Once ready to enjoy, serve with a pat of butter.
  • Once ribs have finished, quickly release the steam and place ribs onto the parchment-lined sheet pan.
  • Pour BBQ sauce over all sides, then place the sheet pan on the upper rack and broil for ~10 minutes, or until bbq sauce has caramelized a little bit.
  • Serve with sides, store, and enjoy!

Notes

*Nutrition does not include optional butter

Nutrition

Calories: 658kcal | Carbohydrates: 55.6g | Protein: 48.1g | Fat: 29.1g | Fiber: 11.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Adobo Meal Prep

January 15, 2019 by Nick Quintero 1 Comment

Chicken Adobo Meal Prep

Meal Prep Ideas - Chicken Adobo

Get ready for a trip to the Pacific… We’re gonna have another one of our meal prep ideas recipes and it’s going to be our take on a classic Filipino dish. Our whole30 twist on this Filipino dish will surely tantalize your taste buds while providing a serving of healthy! If you love your chicken but your traditionally done recipes are no longer exciting, then this chicken adobo recipe will add a bit of variety to your mealtime. 

Chicken Adobo Meal Prep

How long will Chicken Adobo last for?

It is advisable to consume within two hours at room temperature. However, this meal prep ideas recipe can last for one week in the refrigerator. 

Can Chicken Adobo Be Frozen?

This meal prep ideas recipe can be kept frozen for up to 6 months! With the right meal prep container your meal with being securely stored to retain the freshness and flavor of your chicken adobo.

Chicken Adobo Meal Prep

How do you make Chicken Adobo?

Although this meal prep ideas recipe is easily prepared, it calls for some marination, which takes some time. So we advise that you marinate your chicken, for an hour or even overnight, before attempting the recipe. Having said such, once you have gathered your ingredients, measuring, mixing and cooking instruments let’s begin!

Allow your chicken to marinate, will encourage the flavors of the garlic and coconut aminos to infuse your chicken. Add 1 TBS of olive oil to your skillet on medium-high heat. Put in your marinated chicken into your skillet for 7 to 10 minutes, turning your chicken so that it can get brown on all sides. Once browned, remove your chicken from the pan.

Add the remaining 1 tablespoon of olive oil into the skillet. Include the remaining half of the minced garlic and saute for 2 to 3 minutes until the garlic begins to get brown. Add your chicken back to your skillet and pour in what remains of the marinade. 

Pour in water, whole peppercorns and bay leaves and bring to a simmer. Reduce heat and add a lid while it simmers for 20 minutes to allow the chicken to cook through. There you have it, chicken adobo!

Chicken Adobo Meal Prep

How to portion this Chicken Meal Prep Recipe?

This awesome meal prep ideas recipe caters four servings of simply delicious! Use these three compartment meal prep containers to safely store your meal servings in the freezer. That way you can easily reheat for lunch on the go!

Chicken Adobo Meal Prep

More Chicken Meal Prep Recipes

Hey, hey, hey! We have a few other chicken meal prep ideas recipes which we think you may also enjoy. Have a look.

  • Oven-Baked Bbq Chicken And Veggies Meal Prep
  • Filling Southwestern Chicken Bake Meal Prep
  • Lemon Herb Chicken And Potato Sheet Pan
  • Instant Pot Moroccan Chicken Meal Prep
  • Popcorn Chicken with Rice Noodles and Gochujang Sauce
Chicken Adobo Meal Prep

Other Tips For Making Chicken Adobo.

Here are a few other simple hacks you could use to make your chicken adobo meal prep ideas recipe even more amazing!

  • When the oil is sufficiently hot, you can allow the chicken to brown by allowing to remain on each side for about two minutes.
  • Serve with cooked cauliflower rice and steamed green beans for a complete meal.
  • Substitute coconut aminos for soy sauce for a healthy twist and flavor for your chicken adobo

There you have it peeps, another simple meal prep ideas recipe you can relish. Let us know what you think of our special twist on this classic Filipino dish!

Meal Prep Containers by Meal Prep on Fleek x Goodcook
Chicken Adobo Meal Prep

Whole30 Chicken Adobo Meal Prep Ingredients:

  • 8 chicken legs
  • 5 cloves of garlic, minced, divided
  • 1 cup coconut aminos
  • 2 tablespoons olive oil, divided
  • 1 ½ cups water
  • 1 tablespoon peppercorns
  • 3 bay leaves
  • 1 tablespoon white wine vinegar

Serve with:

  • 4 cups cauliflower, riced, cooked
  • 4 cups green beans, steamed
Chicken Adobo Meal Prep
Chicken Adobo Meal Prep

Chicken Adobo Meal Prep

A classic Filipino dish made Whole30 by swapping soy sauce for coconut aminos. Serve this flavorful marinated chicken with cauliflower rice and green beans for a complete meal.
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Prep Time: 15 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 40 minutes minutes
Course: Lunch, Main Dish
Cuisine: Filipino
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 498kcal
Author: Nick Quintero

Ingredients

  • 8 chicken legs about 2 pounds
  • 5 cloves garlic minced and divided
  • 1 cup Coconut Aminos
  • 2 tbs olive oil divided
  • 1 ½ cup Water
  • 1 tablespoon peppercorns
  • 3 bay leaves
  • 1 tablespoon white wine vinegar

For Serving

  • 4 cups riced cauliflower cooked
  • 4 cups green beans steamed
Get Recipe Ingredients

Instructions

  • Add chicken, half of the minced garlic, and the coconut aminos to a container, and let marinate for 1 hour, or up to overnight.
  • In a skillet, add 1 tablespoon olive oil, and then remove chicken from marinade and brown chicken on all sides on medium-high heat for 7-10 minutes.
  • Remove browned chicken from pan. Add remaining 1 tablespoon olive oil, and remaining half of the minced garlic, and saute garlic for 2-3 minutes to begin to brown.
  • Add the chicken back into the pan with the garlic, and pour on the remaining marinade. Add water, whole peppercorns, and bay leaves, and bring to a simmer. Reduce heat, and add a lid, and continue simmering the chicken for 20 minutes until the chicken is cooked through.
  • Serve with cauliflower rice and green beans for a Whole30 version of a classic Filipino meal.

Notes

Nutrition for 1 out of 4 servings (including sides)
48.4g Protein | 26.9g Carbs | 21g Fat | 6.7g Fiber | 498 Calories

Nutrition

Serving: 1meal | Calories: 498kcal | Carbohydrates: 26.9g | Protein: 48.4g | Fat: 21g | Fiber: 6.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Caprese Pesto Sausage Pasta

April 24, 2024 by Nick Quintero Leave a Comment

Caprese Pesto Sausage Pasta
Table of Contents
  • Staples are key! 
  • Caprese Pesto Sausage Pasta Ingredients: 
  • Step by Step
  • Get the full recipe
Caprese Pesto Sausage Pasta

This 6 ingredient, one-pot dish makes taking your favorite comfort food on-the-go easy and fast! Caprese Pesto Sausage Pasta is gluten-free and high in protein.

Al Fresco Sausage Caprese Pasta-670

Easy is the name of the game with this one-pot Caprese Pesto Sausage Pasta meal prep recipe! We are always trying to come up with recipes that make meal prep easy and fast, especially when back to school season rolls around. The lazy days of summer are over, and that means lunches need to be prepped, and dinner needs to be ready in minutes! 

This recipe doubles as both a lunch meal prep or a fast weeknight meal. It sounds like we are winning already, doesn't it? The secret to this 6-ingredient meal prep recipe is the al fresco Mild Italian Style Chicken Sausage, which come already cooked! Yes, you could add the sausage to a skillet with a little oil and get a nice dark crust on the outside, but when we are trying to save time, having this already cooked chicken sausage is key! 

If you've been around here for a while, you know that we love the al fresco brand sausages because they really do make meal prepping faster. So, when they launched their new Salad Night and Pasta Night style sausages, we were beyond excited. Just another way to keep meal prepping fast and flavorful. 

We always have staples like pasta, pesto, spinach, and mozzarella on hand. And, of course, we always have al fresco sausages on hand, too. When we needed a last minute dish for meal prep on Sunday, we knew this was it! 

Staples are key! 

You could opt to make homemade pesto, but we went with an already made one we had in the fridge. Total time to make this meal? 15 minutes. Yup, you heard us right. Just 15 minutes. Don't think it is possible? We challenge you to grab the new al fresco Pasta Night Mild Italian Style Chicken Sausage and give this a try. Are you ready to see how easy this recipe is? Here are the ingredients that you will need: 

Caprese Pesto Sausage Pasta Ingredients: 

  • 1 package al fresco Pasta Night Italian Style Chicken Sausage
  • 1 box chickpea pasta
  • 1 cup pesto 
  • 1 cup grape tomatoes
  • 1 cup mozzarella pearls
  • 2 cups spinach
  • fresh basil, if desired
Caprese Pesto Sausage Pasta

The ingredients are super simple. The only thing that needs to be cooked is your pasta! If you are using a chickpea-based pasta as we did, then it will only take 7 minutes to cook. (If you use regular pasta this will take a few minutes longer). 

Step by Step

Caprese Pesto Sausage Pasta

Once your pasta is done cooking, drain and rinse it. Then add your fresh spinach to the pasta pot. 

Caprese Pesto Sausage Pasta

Place your warm pasta on top. This will allow the spinach to wilt down a bit. 

Caprese Pesto Sausage Pasta

Add in your store bought pesto. 

Add in your sliced grape tomatoes. (We sliced these while the pasta was cooking.) 

Caprese Pesto Sausage Pasta

Add in your mozzarella pearls. 

Lastly, add in your sliced al fresco Pasta Night Italian Style Chicken Sausage. (We also sliced this while the pasta was cooking). 

Caprese Pesto Sausage Pasta

Toss and serve! 

Meal Prep on Fleek Recommended Meal Prep Containers

It doesn't get any easier. Four meals (lunches/dinners) ready in 15 minutes. Can you think of a faster meal prep idea? We didn't think so! As we mentioned above, the key is to make sure that you keep staples like pasta, pesto/sauce, veggies, and al fresco sausages on hand. With just a few simple ingredients, the pasta combinations are endless! 

Related: If you enjoyed this recipe, you should check out these other meal prep recipes with pasta

Caprese Pesto Sausage Pasta

Get the full recipe

Caprese Pesto Sausage Pasta

Caprese Pesto Sausage Pasta

This 6 ingredient, one-pot dish makes taking your favorite comfort food on-the-go easy and fast! Caprese Pesto Sausage Pasta is gluten-free and high in protein.
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Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, gluten free, Meal Prep, Pasta
Servings: 4 meals
Calories: 611kcal
Author: Nick Quintero

Ingredients

  • 1 package al fresco Pasta Night Italian Style Chicken Sausage
  • 1 box chickpea pasta
  • 1 cup pesto use any homemade or store bought recipe
  • 1 cup grape tomatoes
  • 1 cup mozzarella pearls
  • 2 cups spinach
  • fresh basil if desired
Get Recipe Ingredients

Instructions

  • Cook your pasta according to package directions. (approximately 7 minutes for chickpea pasta)
  • While pasta is cooking slice your grape tomatoes in half and your chicken sausage into rings.
  • When the pasta is done cooking, drain and rinse it.
  • Return the pasta to the pot.
  • Add your s[inach and pesto to the warm pasta.
  • Mix well.
  • Gently fold in sausage rings, tomatoes, and mozzarella pearls.
  • Evenly divide between meal prep containers.
  • Finish off with fresh basil, if desired.

Notes

If you would like to make your own pesto you can find our go-to recipe HERE. 

Nutrition

Calories: 611kcal | Carbohydrates: 48.6g | Protein: 33.1g | Fat: 33.6g | Fiber: 9.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Italian Sausage Pasta Salad Meal Prep

May 8, 2024 by Nick Quintero Leave a Comment

Italian Sausage Pasta Salad Meal Prep

This Italian Sausage Pasta Salad Meal Prep recipe is a favorite for both weekday lunches and a side dish at your favorite weekend BBQ. Made with pre-cooked sausages, high-protein pasta, and fresh veggies. This flavorful meal comes together in less than 20 minutes.

What is better than a meal that doubles as both a quick and easy meal prep recipe and a side dish at your weekend BBQ? We can't think of much. This pre-cooked al fresco Italian Sausage Pasta Meal Prep recipe does all of that, plus more! Heck, it even works for a fast side dish to a weeknight dinner. 

Our favorite meal prep recipes get most of their flavor from the main ingredients themselves instead of needing a lot of extra sauces. That's why we always have al fresco fully cooked chicken sausages on hand. They add so much flavor without the need for lots of "extra" stuff. We paired them with the simplest of ingredients here; pasta, veggies, and cheese to create this one-pot wonder that is ready in less than 20 minutes. 

So, we are officially kicking off summer with this pasta salad meal prep recipe that is such a time-saver thanks to those pre-cooked al fresco chicken sausages. We guarantee this recipe will prove to you just how easy it is to have a quality and affordable meal during the week. Hassel free, of course. 

What makes this recipe so easy and delicious?

This recipe is beyond easy because the sausages are pre-cooked! So, the only thing that needs a little work is the pasta, which takes care of itself. You can cut and slice while the pasta is cooking, which takes about 8-10 minutes and then everything will go straight into the bowl for a toss.

Most pasta salads require chilling time before serving, but since this is being prepared for meal prep, you can divide it right into your meal prep containers and store it in the fridge. The chilling happens while this waits for you to grab it for lunch the next day. 

Italian Sausage Pasta Salad Meal Prep Ingredients:

  • 1 box (8 ounces) chickpea pasta (or regular pasta)
  • 4 al fresco pre-cooked Italian sausages (1 full package)
  • ½ cup sliced black olives, drained
  • ½ cup red onion, diced
  • 1.5 cups cherry tomatoes, sliced in half
  • 3 cups spinach, divided into 1 cup and 2 cups
  • ½ cup grated parmesan cheese
  • ¾ cup mozzarella balls (or regular mozzarella cut into bite size pieces)
  • ½ cup Italian salad dressing of choice (can add up to 1 cup, if desired)

Simple ingredient lists make the tastiest meals. 

Can you see why we love to have pre-cooked al fresco sausages on-hand? Check out all of that flavor packed right into this tasty sausages! This is exactly why we don't need a lot of "extra" for this recipe. Quality ingredients result in quality recipes. 

Combine your pasta and veggies. 

Add in your al fresco sausages and cheese. 

Lastly, add in your Italian salad dressing and grated parmesan and then toss. 

Meal Prep on Fleek x GoodCook Meal Prep Containers

This is great served warm or chilled. 

Related: If you enjoyed this recipe, you should check out these other meal prep recipes with pasta

Italian Sausage Pasta Salad Meal Prep

This Italian Sausage Pasta Salad Meal Prep recipe is a favorite for both weekday lunches and a side dish at your favorite weekend BBQ. Made with pre-cooked sausages, high-protein pasta, and fresh veggies. This flavorful meal comes together in less than 20 minutes.
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Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Ingredients

  • 8 ounces chickpea pasta or pasta of choice
  • 4 Al Fresco pre-cooked Italian Sausages
  • ½ cup sliced black olives drained
  • ½ cup red onion diced
  • 1 ½ cups Cherry Tomatoes sliced in half
  • 3 cups Spinach divided into 1 cup and 2 cups
  • ½ cup grated parmesean cheese
  • ¾ cup mini mozzarella balls
  • ½ cup Italian Salad dressing can use up to 1 cup
Get Recipe Ingredients

Instructions

  • Cook your pasta according to package directions.
  • Optional: slice sausages in half and grilled, fry in a pan or cook in the air fryer.
  • When pasta is done cooking, rinse and drain it.
  • When sausages are done cooking, slice them into small bite-sized pieces.
  • Add all ingredients except for 2 cups of spinach to a large mixing bowl.
  • Toss gently.
  • Evenly divide the spinach among 4 meal prep containers.
  • Top the spinach with the Italian Sausage Pasta Salad.
  • Serve warm or chilled.

Notes

Nutrition for 1 out of 4 servings (this can easily be made into 5-6 smaller meals or 8 servings as a side dish):
37.1g Protein | 38.9g Carbs | 31.2g Fat | 10g Fiber | 561 Calories

Nutrition

Serving: 1meal | Calories: 561kcal | Carbohydrates: 38.9g | Protein: 37.1g | Fat: 31.2g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Skillet Spaghetti Squash and Meatballs

February 22, 2023 by Nick Quintero 5 Comments

Table of Contents
  • Spaghetti or Squash?
  • Ingredients

Looking for meal prep ideas that are healthy and satisfying? What about something as delicious as Sunday night spaghetti, but without all the calories? We’ve got you fam- look no further. In this recipe perfectly seasoned meatballs come together with delicious mozzarella cheese and rich pasta sauce, all atop a wonderfully light bed of spaghetti squash. And the best news? This Spaghetti Squash and Meatballs meal prep requires only one skillet, and it all comes together in just 35 minutes! The perfect weeknight dinner or lunch for a crisp fall day.

This quick and easy one skillet spaghetti squash & meatballs recipe requires only a few simple ingredients. It’s the ultimate comfort food! Gluten Free. Grain Free. Low Carb. 

One Skillet Baked Spaghetti Squash & Meatballs 2

Spaghetti or Squash?

But wait, are we having spaghetti or squash? The answer is both! Once cooked, you can gently pull the flesh of this oblong yellow squash away from its outer skin with a fork, and perfect individual spaghetti-like strands will present themselves to you. Spaghetti squash has a lovely mild flavor that can be adapted to complement all types of recipes and cuisines. Here we’ve used it as a swap for traditional Italian pasta, but it’s an incredibly versatile ingredient! We’ve seen it as the base of Mexican-inspired casseroles, adaptations of Filipino pancit, grain-free frittatas, and even sweet breakfast preparations!

One Skillet Baked Spaghetti Squash & Meatballs 2

Because of its low carbohydrate count, this is one of our favorite ingredients to have on hand for those days when we’re craving something hearty and indulgent but don’t want to break the scale. And tricking the taste buds isn’t all this gourd is good for. Spaghetti squash is rich in B vitamins, which we all need for optimal cellular function. And if that wasn’t enough, potassium (a mineral that supports muscle and nerve function) and manganese (a mineral that assists in metabolism and bone and tissue health) are also residents of the spaghetti squash party. So not only are you having a delicious dinner and keeping your gym/calorie balance where it should be, enjoying this Spaghetti Squash and Meatballs means you’re also eating foods that support your body! This meal prep idea is a win, win, win.

Ingredients

  • 1 large spaghetti squash, baked (I had 1.5 lbs after cooking)
  • 2 large eggs or ½ cup egg whites
  • 1 cup pasta sauce
  • 1 recipe 20 minute meatballs , uncooked
  • 1 cup shredded mozzarella cheese
One Skillet Baked Spaghetti Squash & Meatballs 2

Full Recipe Here

One Skillet Baked Spaghetti Squash & Meatballs 2

One Skillet Spaghetti Squash & Meatballs

This quick and easy one skillet spaghetti squash and meatballs recipe requires only a few simple ingredients. It's the ultimate comfort food! Gluten Free. Grain Free. Low Carb.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 40 minutes minutes
Course: Lunch, Main Dish
Cuisine: Italian
Diet: Gluten Free
Keyword: Beef, Meal Prep
Servings: 4 people
Calories: 339kcal
Author: Nick Quintero

Ingredients

  • 1 large spaghetti squash baked and skin removed
  • ½ cup eggwhites
  • 1 cup pasta sauce
  • 1 recipe 20 Minute Meatballs *see link above
  • 1 cup Shredded Mozzarella Cheese
Get Recipe Ingredients

Instructions

  • Preheat oven to 400 degrees F
  • Mix together spaghetti squash, eggs, ¾ cup pasta sauce and ½ cup cheese. Place into a cast iron skillet and baked 20 minutes.
  • Remove from the oven and top with remaining sauce, meatballs and cheese. Return to the oven and bake for an additional 15-18 minutes or until meatballs are cooked. Allow to cool slightly before serving.

Video

Notes

Nutrition for 1 out of 4 servings: 13g Carbs, 38g Protein, 15g Fat

Nutrition

Serving: 1meal | Calories: 339kcal | Carbohydrates: 13g | Protein: 38g | Fat: 15g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Related: If you enjoyed this recipe, you should check out these other meal prep recipes with pasta

One Skillet Baked Spaghetti Squash & Meatballs 2

Beef and Vegetable Fried Rice

September 4, 2022 by Nick Quintero Leave a Comment

Beef and Vegetable Fried Rice - how simple can you go? And how right on time for this classic dish. At MPOF, we wanted to combine the sweet memories of your favorite takeout along with the ease and reliability of doing it yourself. That makes for a perfect meal prep recipe. Fried rice became a thing during the Sui Dynasty in China. All fried rice dishes, including this one, has an ancestor in Chinese fried rice.

Settle in for some easy instructions with a simple set of we put together for you. With Beef and Vegetable Fried Rice, you get to tailor your carb and protein macros to the perfect ratio for your goals. The total meal prep time is only 25 minutes and you end up with 4 portions to fuel your future.

Beef Fried Rice

Beef and Vegetable Fried Rice. This recipe is high in protein and nutrition. It is the perfect alternative to your favorite takeout! 

How long will Beef and Vegetable Fried Rice last for?

Your refrigerator shelf life for Beef and Vegetable Fried Rice will be 3-4 days as long as it’s properly stored in shallow, airtight containers. Plastic containers work perfectly to keep you on the move and glass is great for gentle reheating in the oven or microwave. 

Can Beef and Vegetable Fried Rice be frozen?

This meal prep recipe will maintain its flavor and quality for 2-3 months and stay safe for longer freeze times. Additionally, this is an amazing meal fresh or thawed (after being frozen) so you can plan ahead to suit your schedule. 

Beef and Vegetable Fried Rice

How do you make Beef and Vegetable Fried Rice?

The versatility of Ground Beef has made it one of America’s all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, Ground Beef offers quick, easy and delicious options for any meal and any occasion.

In addition to being absolutely delicious and versatile, Ground Beef that is 93% lean or leaner meets government guidelines for “lean”. If you’re trying to choose lean meats, this is an excellent source for you. Lean Ground Beef that is 93% or leaner is a perfect protein option for meals that use a sauce. For instance, this Beef and Vegetable Fried Rice takes just 25 minutes to cook.

This recipe is an excellent source of Protein, Iron, Potassium, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber.

After you choose how you’d like to make your rice, it will take you just 10 minutes to gather a simple set of ingredients and prep for Beef and Vegetable Fried Rice: beef, vegetables, and seasoning. Cooking time is s short 15 minutes and you’ll have four fantastic portions to serve your goals in the coming days. Remember to cook your beef to an internal temperature of 160° and then add your vegetables.

If you're looking for swaps for white rice, check out his list of healthy alternatives for white rice

Beef and Vegetable Fried Rice

How to portion Beef and Vegetable Fried Rice?

This simple meal-prep recipe portions easily as a balanced meal all in one! Use 4 single compartment meal prep containers and you’re set to go. If you’re fine-tuning your macros, add the side along with your beef using the separators in a dual compartment meal prep container. 

More Beef meal prep recipes:

Nearly every culture has contributed to the creative consumption of beef! We love how many ways there are to satisfy your hunger quickly and effectively with an endless variety of flavors. Here are a few more awesome Beef recipes that could add to your weekly meal planner:

  • Jamaican Beef Stew for a spice-fully comforting different take on beef
  • Korean Beef Bowls for a fast meal prep that is distinctly eastern but not the norm 
  • Beef lovers unite with our 25 High Protein Beef Meal Prep Recipes
Beef and Vegetable Fried Rice

Other tips for making Beef and Vegetable Fried Rice:

  1. Firstly, before freezing your ground beef, flatten your divided-up beef inside ziplock bags with a rolling pin or by hand until it’s ½-inch thin. It will defrost more quickly.
  2. Defrost your beef in the fridge if you have 2 hours. 
  3. Also, use cold water to defrost your frozen beef if you have less than 15 minutes.
  4. Find fresh vegetables by supporting your local farmers’ market if you have one. You’ll feel great in body and mind knowing you’re eating food lovingly brought to you by your local community.
Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice Ingredients:

  • 1 pound Ground Beef (93% lean or leaner)
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 3 cups cold cooked rice
  • 1 red bell pepper, cut into ½-inch pieces
  • 3 tablespoons Tamari sauce 
  • 1 package (6 ounces) frozen pea pods
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions
Meal Prep on Fleek Recommended Meal Prep Containers

Recipe courtesy of The Kansas Beef Board

Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice

The versatility of Ground Beef has made it one of America’s all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, Ground Beef offers quick, easy and delicious options for any meal and any occasion.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch, Main Course, Main Dish
Cuisine: Asian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 415kcal
Author: Nick Quintero

Ingredients

  • 1 pound Ground Beef 93% lean or leaner
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 1 medium red bell pepper cut into ½-inch pieces
  • 6 ounces frozen pea pods
  • 3 cups cold cooked rice
  • 3 tablespoons Tamari sauce
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions
Get Recipe Ingredients

Instructions

  • Heat a large nonstick skillet over medium heat until hot. Add Ground Beef, garlic and ginger; cook 8 to 10 minutes, breaking into ¾-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings, if needed.
  • Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°Color is not a reliable indicator of ground beef doneness. Heat 2 tablespoons water in the same skillet over medium-high heat until hot. Add bell pepper and pea pods; cook 3 minutes or until pepper is crisp-tender, stirring occasionally. Stir in rice, soy sauce (or Tamarand sesame oil.
  • Return beef to skillet; heat through. Stir in green onions.
  • Divide into meal prep containers.

Video

Nutrition

Calories: 415kcal | Carbohydrates: 46g | Protein: 31.6g | Fat: 10.8g | Fiber: 2.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
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