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Diet

Whether you're looking for Paleo, Keto, Whole 30, or Gluten Free meal prep ideas, in this section you'll find Meal Prep Recipes Based on Diet Preference

Low Carb Sun Dried Tomato Egg Cups

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

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

Meal Prep Low Carb Sun Dried Tomato Egg Cups

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

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

Low Carb Sun Dried Tomato Egg Cups Meal Prep

Gluten-Fee Breakfast Egg Cups

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

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

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

Low Carb Sun Dried Tomato Egg Cups

Low Carb Sun-Dried Tomato Egg Cups Ingredients: 

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

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

Low Carb Sun Dried Tomato Egg Cups before

Helpful Guides

How To Make Low Carb Sun Dried Tomato Egg Cups

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

Low Carb Sun Dried Tomato Egg Cups Recipe

Low Carb Sun Dried Tomato Egg Cups

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Low Carb Pork Fried Rice Meal Prep

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Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep Ingredients:

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

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

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

Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

Helpful Guides

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

The Macrobiotic Diet

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The Macrobiotic Diet is one that focuses on more than a diet for weight loss or weight control, it is a lifestyle plan that puts its diet at the forefront of becoming a healthier person overall. This plan draws on philosophy from Ancient Greece and Japanese traditions. The term ‘macrobiotic’ etymology originates in Greek, ‘Macro’ meaning great, or long, and ‘Bios’ meaning life.

What is the Macrobiotic diet? 

The dietary aspect of this plan puts an emphasis on consuming whole grains, seasonal local vegetables, beans, and soups. Fresh locally grown fruit, fish and seafood, pickles, and nuts are permitted a few times weekly. Another aspect of this diet is completely chewing each bite around 50 times while meditating on gratitude with each bite. Macrobiotics practitioners suggest eating two or three times per day. This diet discourages sugar, dairy, eggs, meats, poultry, spicy foods, processed foods, tomatoes, eggplant, asparagus, spinach, zucchini, and more.

The Macrobiotic Diet is strict on what one can drink- it prohibits coffee, milk (or other dairy products), alcohol, soda, refined or processed beverages, and anything that is chemically preserved. Pretty much all that someone can drink on this dietary plan is water, and maybe some teas, but there is nothing definitive especially given the number of chemicals and additives in most water today.      

One of its founders, George Ohsawa, believed the Macrobiotic lifestyle encouraged improving one’s health, fighting diseases, invigorating vitality, vivifying a good appetite for food and for life, aiding in deeper sleep, improving memory, harmonizing emotions, and instilling a sense of justice and gratitude.

What is it NOT? 

Contrary to popular misconceptions, the Macrobiotic Diet is NOT the same as the Macro Diet. Where the Macrobiotic Diet emphasizes an openly-philosophical approach to eating with strict guidelines as to what can and cannot be consumed, the Macro Diet simply tracks kilocalories (kcal) consumed in the form of macronutrients in one’s diet (i.e. carbohydrates, protein, and fat). 

The Macrobiotic Diet seeks a sense of Zen balance while being more vegetarian-focused. The Macro Diet is a more measured, calculated, approach to eating by counting what is consumed and considering its source in the form of the three key macronutrients. 

If you are interested in trying the Macro Diet, but the math aspect is too intimidating, fear not! We have you covered with a super easy-to-use tool that calculates your macronutrients for you. We also prepared a list of 35 macro diet recipes to help get you started, along with a budget-friendly 19 macro chicken thigh recipes. 

Macrobiotic vs Raw Food Diet

The Raw Food Diet is normally a vegetarian or vegan diet that emphasizes not cooking food, or if it does never over 118°F (48°C), while staying away from foods that are refined, pasteurized, or processed. There are some versions of the raw food diet that allow for raw fish (such as sushi or sashimi), eggs, meats, and dairy, but most discourage due to health risks associated with not cooking these foods. Raw food diet also encourages choosing organic options over non-organic, as to stay away from pesticides and chemicals. 

The Macrobiotic Diet is not concerned with cooking or not cooking foods, it has more to do with the concern of perceived toxins from the materials cooked with. The Macrobiotic Diet discourages cooking with electricity or metals and urges their practitioners to cook only with materials readily available in nature such as clay or glass. 

Macrobiotic vs Vegan

The Vegan Diet is solely concerned with not consuming animal-based products, while only eating plant-based foods. Vegans do not eat dairy products, fish, seafood, or eggs. There are even stricter versions of veganism that also discourage using animal products as forms of clothing such as wool, leather, etc., or byproducts such as honey, whey, lactose, etc. Vegans tend to focus on consuming organic fruits and vegetables instead of non-organic ones. 

The Macrobiotic Diet allows for fish and seafood, while other meats are discouraged. Both the Macrobiotic Diet and the Vegan Diet do not allow for eggs, honey, or meat, while the Macrobiotic Diet is even more restrictive as to which vegetables and fruits can be eaten. Vegans do have the ability to take multivitamins and minerals, but true Macrobiotic practitioners do not. 

We have put together a list of our top 15 Vegan recipes for you and your loved ones to enjoy! For those that are a little more skeptical about trying Vegan dishes, we prepared an omnivore-approved list of super tasty Vegan desserts that you can share with your friends and family! 

Macrobiotic vs Mediterranean

The Mediterranean Diet is based on foods eaten around the Mediterranean region of the world, especially that of Greece, Italy, Spain, and France. This primarily consists of consuming heart-healthy fats, nuts, seeds, legumes, whole grains, vegetables, fruits, fish, seafood, poultry, Greek yogurt, eggs, herbs, spices, olives, and olive oil. This diet limits the intake of sugar, honey, pasta, processed foods, red meat, trans fats, processed meats, and refined grains. The Mediterranean Diet does allow for drinking water, and limited amounts of red wine, coffee, and tea.

The Macrobiotic Diet is much stricter than the Mediterranean Diet and certainly does not allow for dairy, eggs, meat, honey, or a wide variety of vegetables and fruits. 

If you are ready to try some tasty and easy-to-make Mediterranean dishes, we have put together a list of our 15 favorite Mediterranean recipes for you and your family to enjoy!

Macrobiotic vs Paleo 

The Paleo Diet, named after the Paleolithic Age or the “Stone Age,” focuses on foods that hunter-gatherers would have likely come across such as consuming fruits, vegetables, lean meats, eggs, fish, nuts, and seeds. They avoid processed foods, dairy products, grains, legumes, or starchy vegetables. Paleo Diet practitioners believe by staying with original human diets from 10,000+ years ago, they are able to reach optimal health and physique while cutting down on excess fat, blood sugar, and risks of disease or cancer. The diet is also known as the Paleolithic Diet, the Stone Age Diet, the Cave Man Diet, and the Hunter-Gatherer Diet. This is not to be confused with the Carnivore Diet. 

The Macrobiotic Diet is not concerned with a particular era of diet, it has more to do with a Buddhist philosophical approach to finding an inner balance through a strict diet. It certainly is not open to consuming meats, eggs, or a wide variety of fruits and vegetables. 

Since there are so many fewer restrictions with the Paleo Diet when compared to the Macrobiotic Diet, there are many more recipe options that we have to help you along your dietary and meal-prepping journey. 

paleo food pyramid
Photo: Kitsap Crossfit

Yes, You CAN Meal Prep Pancakes!

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

Yes, You CAN Meal Prep Pancakes!

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

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

Yes, You CAN Meal Prep Pancakes!

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

Why Coconut Flour

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

Yes, You CAN Meal Prep Pancakes!

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

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

Meal Prep Pancake Options

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

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

Yes, You CAN Meal Prep Pancakes!

Meal Prep Pancake Ingredients

Pancakes

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

How to Freeze

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

Prepare for Freezing:

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

How to Store

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

3 Ways to Reheat:

1. Reheating Pancakes in the Microwave

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

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

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

2. Reheating Pancakes in the Oven

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

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

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

3. Reheating Pancakes in the Toaster

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

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

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

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

Yes, You CAN Meal Prep Pancakes!

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

Ingredients

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

Toppings, optional

  • Almond Butter
  • strawberries
  • maple syrup

Instructions

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

Video

Notes

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

Nutrition

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

One Pan Mushroom, Pomegranate & Feta Wild Rice

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

One Pan Mushroom, Pomegranate & Feta Wild Rice

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

One Pan Mushroom, Pomegranate & Feta Wild Rice

Why You'll Love This Dish

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

Ingredients You’ll Need

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

How to Serve

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

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

Final Thoughts

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

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

Some of our favorite One-Pan Meal Prep Ideas:

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

Full Recipe

One Pan Mushroom, Pomegranate & Feta Wild Rice

One Pan Mushroom, Pomegranate & Feta Wild Rice

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Cilantro Lime Cauliflower Rice

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

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

How long will Cilantro Lime Cauliflower Rice last for?

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

Can Cilantro Lime Cauliflower Rice be frozen?

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

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

Cilantro Lime Cauliflower Rice

Ingredients: 

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

How do you make Cilantro Lime Cauliflower Rice?

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

How to portion Cauliflower Rice? 

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

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

Cilantro Lime Cauliflower Rice

More Cauliflower Rice meal prep recipes:

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

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

Other tips for making this recipe:

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

Cilantro Lime Cauliflower Rice

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

Ingredients

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

Instructions

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

Nutrition

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

Baked Buffalo Chicken Casserole (GF, Whole30)

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Table of Contents

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

Ingredients:

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

Tips for Busy People:

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

How to Store:

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

Whole30 Baked Buffalo Chicken Casserole

How to Reheat:

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

Whole30 Baked Buffalo Chicken Casserole

Serving Suggestions:

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

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

Whole30 Compliant

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

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

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

Whole30 Baked Buffalo Chicken Casserole

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

Sheet Pan Chipotle Eye Round Roast Meal Prep

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

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

Sheet Pan Chipotle Eye Round Roast Meal Prep

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

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

Sheet Pan Chipotle Eye Round Roast Meal Prep Ingredients

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

How to Make Sheet Pan Chipotle Eye Round Roast

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

Sheet Pan Chipotle Eye Round Roast Meal Prep

How to Store and Serve Chipotle Eye Round Roast

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

Sheet Pan Chipotle Eye Round Roast Meal Prep

Substitutions and How to Customize

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

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

More Pot Roast / Chuck Roast Recipe Ideas

Sheet Pan Chipotle Eye Round Roast Meal Prep

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Sheet Pan Chipotle Eye Round Roast Meal Prep Recipe


Sheet Pan Chipotle Eye Round Roast Meal Prep

Sheet Pan Chipotle Eye Round Roast Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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


Pot Roast with Au Jus

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

Pot Roast with Au Jus

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

Pot Roast with Au Jus

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

Nutrients

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

Naturally Raised vs. Certified Organic

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

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

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

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

Grain-Finished Beef:

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

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

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

Grass-Finished Beef:

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

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

Pot Roast with Au Jus Ingredients:

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

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

Pot Roast with Au Jus

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

Pot Roast with Au Jus

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

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

More Pot Roast / Chuck Roast Recipe Ideas

Pot Roast with Au Jus

Pot Roast with Au Jus

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

Equipment

  • Instant Pot or slow cooker

Ingredients

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

Instructions

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

Nutrition

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

Instant Pot Roast with Mashed Potatoes

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

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

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

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

Instant Pot Roast with Mashed Potatoes

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

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

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

Can Instant Pot Roast with Mashed Potatoes be frozen? 

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

Instant Pot Roast with Mashed Potatoes

Instant Pot Roast with Mashed Potatoes Ingredients: 

Pot Roast

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

Mashed Potatoes

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

Gravy Slurry

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

How do you make Instant Pot Roast with Mashed Potatoes?

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

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

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

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

Instant Pot Roast with Mashed Potatoes

How to portion Instant Pot Roast with Mashed Potatoes?

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

Instant Pot Roast with Mashed Potatoes

More Instant Pot meal prep recipes:

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

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

Other tips for making Instant Pot Roast with Mashed Potatoes:

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

Need more Pot Roast / Chuck Roast Recipe Ideas?

Instant Pot Roast with Mashed Potatoes

Instant Pot Roast with Mashed Potatoes

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

Equipment

  • Instant Pot

Ingredients

Pot Roast

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

Mashed Potatoes

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

Gravy Slurry

  • 2 teaspoons Arrowroot Powder
  • 2 teaspoons water

Instructions

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

Notes

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

Nutrition

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

Salmon Cakes with Mango Salsa

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

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

Crispy Salmon Cakes with Mango Salsa

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

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

Crispy Salmon Cakes with Mango Salsa

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

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

Crispy Salmon Cakes with Mango Salsa

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

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

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

Crispy Salmon Cakes with Mango Salsa Ingredients: 

For Salmon Cakes 

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

For Salsa 

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

For Brussels Sprouts 

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

For Serving

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

Crispy Salmon Cakes with Mango Salsa

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

Ingredients

For Salmon Cakes

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

For Salsa

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

For Brussels Sprouts

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

Instructions

To cook salmon

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

Video

Nutrition

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

Hawaiian Pizza Chicken Meal Prep

by 18 Comments

Table of Contents

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

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

Hawaiian Pizza Chicken Meal Prep

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

Hawaiian Pizza Chicken Meal Prep

How long will Hawaiian Pizza Chicken last?

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

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

Can Hawaiian Pizza Meal Prep Recipe be frozen?

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

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

Hawaiian Pizza Chicken Meal Prep

How do you make Hawaiian Pizza Chicken?

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

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

Hawaiian Pizza Chicken Meal Prep

More recipes like Pizza Chicken Meal Prep Recipes:

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

Other tips for making this Chicken meal prep recipe:

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

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

Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep Ingredients:

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

Hawaiian Pizza Chicken Meal Prep

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

 

Hawaiian Pizza Chicken Meal Prep

Easy Steak and Potato Bites

by 2 Comments

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

Easy Steak and Potato Bites

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

Easy Steak and Potato Bites

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

Easy Steak and Potato Bites

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

Easy Steak and Potato Bites

Why Sirloin Steak?

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

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

Easy Steak and Potato Bites Ingredients:

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

For Mushrooms 

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

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

Easy Steak and Potato Bites

Easy Steak and Potato Bites

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

Ingredients

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

For Mushrooms

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

Instructions

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

Nutrition

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

Air Fryer Molasses Dijon Ham with Roasted Vegetables

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

Table of Contents

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

Let’s hop into the recipe!

Air Fryer Molasses Dijon Ham with Roasted Vegetables

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

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

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

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Can Ham be frozen?

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

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Recipe Ingredients:

For Ham 

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

For Brussels Sprouts 

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

For Butternut Squash 

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

How To Make It

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

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

Air Fryer Molasses Dijon Ham with Roasted Vegetables

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

Related: 23 Best Leftover Ham Meal Prep Recipes

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

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

Air Fryer Molasses Dijon Ham with Roasted Vegetables

More Air Fryer meal prep recipes:

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

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

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

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

Air Fryer Molasses Dijon Ham with Roasted Vegetables

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

Ingredients

For Ham

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

For Brussels Sprouts

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

For Butternut Squash

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

Instructions

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

Notes

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

Nutrition

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

Garlic Pepper Beef

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Table of Contents

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

Is Garlic Pepper Good on Steak?

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

Ingredients:

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

How to Store:

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

How to Reheat:

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

What Cut of Steak Is Used for Pepper Steak?

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

Why Is Pepper Steak So Tender?

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

What Is the Ratio for SPG?

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

Final Notes:

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

Here are a few more Meal Prep Recipes with Beef:

Garlic Pepper Beef with seasoned rice in meal prep containers

Garlic Pepper Beef

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

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

Keto Vanilla Mug Cake

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Keto vanilla mug cake is low-carb, low-sugar, and ready in less than two minutes in the microwave. Dessert for one is served!

We've been posting a few of these delicious keto mug cakes here at MPOF, because even if you're following a keto diet, it doesn't mean you have to give up something sweet now and then. And sometimes a single-serve cake is just what you need.

This keto vanilla mug cake is the most basic but perhaps the most versatile because of it. Sometimes you just want vanilla, and that's ok. We know chocolate gets all the cravings most of the time, but vanilla is stealthy and not to be underrated. Just think of all the things you can pair with this little cake . . .

Keto Vanilla Mug Cake Ingredients

keto vanilla mug cake ingredients on grey background
  • ¼ cup blanched almond flour
  • 1 tablespoon erythritol sweetener
  • 1 egg, at room temperature
  • 1 tablespoon melted butter
  • ½ vanilla extract
  • ½ teaspoon baking powder
  • Pinch of salt

How to Make Keto Vanilla Mug Cake

So it's easy! Combine the almond flour, erythritol sweetener, egg, melted butter, vanilla extract, baking powder, and salt in a small bowl. Mix it together until it's moist and forms a batter. Transfer to a mug that you've sprayed with nonstick spray and microwave for 90 seconds. That's it. Mystery solved. Less than two minutes to cake bliss.

How to Store and Serve Keto Vanilla Mug Cake

So yes, this is a single-serve item. It's simple to make and you might eat it all in one clip. Or you might not. And in that case, you can always cover the top with some plastic wrap or aluminum foil. The cake will keep for a couple of days at room temperature, no problem. You can serve this keto mug cake just as it is, or scatter a handful of blueberries over the top. If you like a bit of extra sweetness, sprinkle some keto-friendly confectioners sugar over the top. Your call!

Substitutions and Alterations

As you might know, keto baking is a particular kind of thing. It doesn't take too easily to substitutions when it comes to its flour and its fats; those are what need to give it structure because you're dealing with gluten-free baking, basically. We don't really recommend switching the flour or using an egg substitute without the caveat that the texture of this keto mug cake will likely suffer.

But feel free to switch out the vanilla extract for other kinds (almond, lemon, etc.), to change the flavor profile a bit. Vanilla is a good base to experiment with.

Add some spices, such as cinnamon, ginger, nutmeg, and so forth. We also like adding lemon zest to the batter; you only need a little bit. Lime or orange zest would be delicious, too. In those cases, if you're going citrus, you can add a squeeze of fresh juice, too. It won't hurt!

You can also fold in some chocolate chips if you can't decide between a chocolate or vanilla mug cake, or drizzle a keto chocolate sauce on top. Chopped up pistachios, walnuts, or almonds add some crunchy contrast when sprinkled over the top of this cake. Just some ideas!

MORE CAKE AND DESSERTS! AND MORE GLUTEN-FREE LOVE!

Keto vanilla mug cake in white mug

Keto Vanilla Mug Cake

Keto Vanilla Mug Cake is the ultimate low-carb blank dessert, ready in 90 seconds. Love it as is, or add citrus zest or spices to jazz it up.
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Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Course: Dessert
Diet: Gluten Free
Keyword: keto, low carb, low sugar
Servings: 1 serving
Calories: 513kcal
Author: Nick Quintero

Ingredients

  • ¼ cup blanched almond flour
  • 1 tablespoon erythritol sweetener
  • 1 large egg
  • 1 tablespoon melted butter
  • ½ teaspoon vanilla extract
  • ½ teaspoon baking powder
  • 1 pinch salt

Instructions

  • Combine almond flour, sweetener, egg, melted butter, vanilla, baking powder, and salt in a small bowl. Mix until moist.
  • Pour into a lightly greased 1 ½ cup microwave safe mug. Mug cake will double in size while cooking. Microwave for 90 seconds. Enjoy warm.

Nutrition

Serving: 1meal | Calories: 513kcal | Carbohydrates: 26g | Protein: 19g | Fat: 45g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.5g | Cholesterol: 216mg | Sodium: 412mg | Potassium: 76mg | Fiber: 6g | Sugar: 3g | Vitamin A: 620IU | Calcium: 273mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Stuffed Delicata Squash Breakfast Meal Prep

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There’s nothing like starting your day with a warm, hearty breakfast, especially when it’s made with wholesome, seasonal ingredients. This Roasted Delicata Squash Breakfast Meal Prep is an easy, healthy, and delicious way to enjoy a quick morning meal. By roasting up your favorite fall squash and filling it with breakfast goodness like scrambled eggs, crispy bacon, and a touch of sweetness from pomegranate seeds, you can have a satisfying and nutritious breakfast ready to go any day of the week. Let’s dive into this simple yet flavorful meal prep recipe!

stuff-delicata-squash-egg-bacon-meal-prep

Serves: 2

Ingredients:

  • 1 large delicata squash, roasted ($3.00)
  • 4 eggs, scrambled ($2.00)
  • 2 slices bacon, crumbled ($1.00)
  • ¼ cup pomegranate seeds ($1.00)

Total Prep Cost: $7.00
Cost Per Meal: $3.50

Method:

  1. Roast the Delicata Squash:
    • Preheat your oven to 400°F (200°C).
    • Cut the delicata squash in half lengthwise and scoop out the seeds. Place the squash halves on a baking sheet, cut side up, and drizzle with a little olive oil. Roast for 25-30 minutes, or until the squash is tender and golden brown.
  2. Prepare the Eggs and Bacon:
    • While the squash is roasting, cook the bacon slices in a skillet over medium heat until crispy. Remove the bacon from the skillet and crumble into pieces.
    • In the same skillet, scramble the eggs to your preferred level of doneness. You can add salt and pepper to taste.
  3. Assemble the Breakfast Meal Prep:
    • Once the delicata squash is roasted, let it cool slightly. Then, fill each squash half with scrambled eggs.
    • Top with crumbled bacon and a sprinkle of pomegranate seeds for a burst of color and sweetness.
    • Divide the filled squash halves into two meal prep containers for a convenient, ready-to-eat breakfast.

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These breakfast meals will stay fresh for up to 3 days, making them a great option for busy mornings.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the squash and eggs are warmed through. If you prefer, you can also reheat the squash and eggs in a skillet over medium heat for a few minutes to maintain the texture of the ingredients.

This Roasted Delicata Squash Breakfast Meal Prep is the perfect way to enjoy a warm, hearty breakfast without spending a lot of time in the kitchen. With the rich, nutty flavor of delicata squash, savory scrambled eggs, crispy bacon, and sweet pomegranate seeds, this meal is a delicious and nutritious way to start your day. Whether you’re preparing for a busy week or just want to enjoy a cozy breakfast at home, this meal prep recipe has you covered.

Ready to start your mornings with a delicious and hearty breakfast? Try this Roasted Delicata Squash Breakfast Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy wholesome, warm breakfasts. Happy cooking!

Chicken Salad & Rainbow Carrot Meal Prep

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Looking for a meal prep recipe that hits the sweet spot between sweet and savory? This Chicken Salad & Rainbow Carrot Meal Prep is the perfect combination of flavors that will satisfy your taste buds while keeping your nutrition on point. With protein-packed chicken, creamy mayo, juicy grapes, and fresh, crisp veggies, this #Whole30 compliant meal prep is designed to keep you full, happy, and healthy all week long. Let’s dive into this easy, delicious, and nutritious meal!

Chicken Salad Meal Prep low carb

Serves: 4

Ingredients:

  • 1 lb chicken breast, cooked and diced ($2.00)
  • ½ cup Whole30 compliant mayo ($1.00)
  • 1 cup Christmas crunch grapes, sliced ($2.00)
  • 2 cups spinach ($1.00)
  • 2 cups rainbow carrots, sliced ($1.00)
  • 2 cups cherry tomatoes, halved ($1.00)
  • Seasonings (salt, pepper, garlic powder, optional)

Total Prep Cost: $8.00
Cost Per Meal: $2.00

Method:

  1. Prepare the Chicken Salad:
    • Cook the chicken breast until it’s fully cooked and then dice it into bite-sized pieces.
    • In a large bowl, combine the diced chicken, Whole30 compliant mayo, and sliced Christmas crunch grapes.
    • Add salt, pepper, and any other preferred seasonings to taste. Mix everything well until the chicken is evenly coated with mayo and the ingredients are well combined.
  2. Prepare the Veggies:
    • Wash and slice the rainbow carrots into thin sticks or rounds, depending on your preference.
    • Halve the cherry tomatoes and wash the spinach.
  3. Assemble the Meal Prep Containers:
    • Evenly divide the chicken salad mixture among four meal prep containers.
    • Add a portion of spinach, sliced carrots, and cherry tomatoes to each container. This creates a balanced meal with protein, healthy fats, and plenty of fresh veggies.

How to Store:

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

How to Reheat:

  • This meal prep is designed to be enjoyed cold, making it a convenient grab-and-go option. Simply take a container out of the fridge and enjoy straight away. No reheating is needed, so you can keep the crispness of the veggies and the cool creaminess of the chicken salad intact.

This Chicken Salad & Rainbow Carrot Meal Prep is a deliciously balanced meal that combines the best of both sweet and savory worlds. With tender chicken, creamy mayo, juicy grapes, and a rainbow of fresh veggies, this meal prep not only tastes great but also provides the nutrition you need to stay energized and satisfied. It’s a wholesome, easy-to-make meal that you’ll look forward to eating every day.

Ready to make your meal prep more exciting? Try this Chicken Salad & Rainbow Carrot Meal Prep recipe and share your delicious creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meals and inspire others to enjoy nutritious and satisfying food. Happy prepping!

Spicy Meatball and Mashed Potato Meal Prep

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There’s nothing quite like the comfort of a homemade meal, especially when it includes deliciously spiced meatballs and creamy mashed potatoes. This Spicy Meatball & Mashed Potato Meal Prep is not only full of flavor but also Whole30 compliant, making it a healthy and satisfying option for your week. With the perfect blend of heat from Ghost Pepper & Tamarind Sauce, savory ground beef, and creamy sweet potatoes, this meal is sure to become a favorite. And the best part? It can be made for less than $4 a meal! Let’s dive into this easy and comforting recipe.

spicy-meatball-sweet-potato-meal-prep

Serves: 4

Ingredients:

  • 1 lb ground beef ($4.00)
  • 1 large egg ($0.25)
  • Ghost Pepper & Tamarind Sauce, to taste ($0.50)
  • 4 cups kale, steamed ($2.00)
  • 4 cups mashed sweet potatoes ($2.00)
  • Ghee (for frying the meatballs)

Total Prep Cost: $8.75
Cost Per Meal: $2.19

Method:

  1. Prepare the Meatball Mixture:
    • In a large bowl, combine the ground beef, egg, and Ghost Pepper & Tamarind Sauce. The amount of sauce you use will depend on your spice preference, so start with a small amount and add more to taste.
    • Mix the ingredients thoroughly until well combined.
  2. Form the Meatballs:
    • Using your hands, roll the beef mixture into meatballs of your desired size. Smaller meatballs will cook faster, while larger ones will need a bit more time.
  3. Pan-Fry the Meatballs:
    • Heat a skillet over medium heat and add a spoonful of ghee.
    • Once the ghee is hot, add the meatballs to the skillet. Cook the meatballs, turning occasionally, until they are browned on all sides and cooked through. This should take about 8-10 minutes, depending on the size of your meatballs.
  4. Prepare the Sides:
    • While the meatballs are cooking, steam the kale until it is tender. You can use a steamer basket over boiling water or simply sauté the kale in a pan with a bit of water until wilted.
    • If you haven’t already prepared the mashed sweet potatoes, boil or steam sweet potatoes until soft, then mash them with a fork or potato masher. You can add a bit of ghee and seasoning to the potatoes for extra flavor.
  5. Assemble the Meal Prep Containers:
    • Once everything is cooked, let the meatballs cool slightly before assembling.
    • Evenly divide the meatballs, mashed sweet potatoes, and steamed kale among four meal prep containers. Each container should have a balanced portion of each component, creating a complete and satisfying meal.

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them a great option for easy, grab-and-go lunches or dinners.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meatballs and potatoes are warmed through. If you prefer, you can reheat the meal in a skillet over medium heat. This method will help maintain the texture of the meatballs and keep the kale fresh.

This Spicy Meatball & Mashed Potato Meal Prep is the perfect combination of comfort and spice. With flavorful meatballs, creamy mashed sweet potatoes, and nutritious kale, it’s a well-rounded meal that’s as delicious as it is easy to prepare. Whether you're looking for a healthy lunch option or a quick dinner, this meal prep is sure to satisfy your cravings and keep you on track with your health goals.

Ready to add a little spice to your meal prep routine? Try this Spicy Meatball & Mashed Potato Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your delicious meals and inspire others to enjoy healthy, comforting food. Happy cooking!

Meatloaf and Mashed Potato Meal Prep (paleo, GF)

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As the temperatures drop, there's nothing quite like the warmth and comfort of a hearty, home-cooked meal. Even when you're at work, you can still enjoy the cozy flavors of a traditional dish that fills you up and keeps you satisfied. Forget the usual salads—when the colder months arrive, it's time to indulge in meals that bring warmth to your day. This delicious Meatloaf Meal Prep, topped with Pumpkin Mustard, paired with mashed purple potatoes and roasted broccolini, is the perfect way to enjoy a comforting and healthy lunch, no matter where you are.

Paleo Meatloaf & Mashed Potato Meal Prep

Serves: 4

Ingredients:

  • 1 recipe meatloaf, topped with Pumpkin Mustard instead of ketchup ($8.00)
  • 1 lb purple potatoes, diced ($2.00)
  • 1 lb broccolini ($3.00)
  • Ghee (for mashing potatoes and roasting broccolini)
  • Seasonings (salt, pepper, garlic powder)

Total Prep Cost: $13.00
Cost Per Meal: $3.25

Method:

  1. Prepare the Meatloaf:
    • Follow your favorite meatloaf recipe, but instead of the traditional ketchup topping, use Pumpkin Mustard for a seasonal twist that adds depth and a touch of sweetness. This flavorful topping will elevate the classic meatloaf to a new level of deliciousness.
  2. Cook the Purple Potatoes:
    • While the meatloaf is baking, bring a pot of water to a boil. Add the diced purple potatoes and cook until they are tender, about 10-15 minutes.
    • Drain the potatoes and mash them with a bit of ghee and your preferred seasonings (salt, pepper, garlic powder) for a creamy, flavorful side dish.
  3. Roast the Broccolini:
    • Preheat your oven to 400°F (200°C).
    • Toss the broccolini with ghee, salt, and pepper. Spread it out on a baking sheet in a single layer.
    • Roast the broccolini in the oven for about 10-12 minutes, or until it’s tender and slightly crispy on the edges.
  4. Assemble the Meal Prep Containers:
    • Once the meatloaf is cooked, allow it to cool slightly before slicing it into four portions.
    • Divide the mashed purple potatoes and roasted broccolini evenly among four meal prep containers.
    • Add a slice of meatloaf to each container, ensuring that each meal is balanced and satisfying.

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them a convenient and hearty lunch option for the workweek.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. Alternatively, you can reheat the meatloaf, potatoes, and broccolini in a skillet over medium heat for a few minutes. This will help maintain the texture of the roasted vegetables and keep the meatloaf moist.

When the weather turns cold, there’s no need to sacrifice comfort for convenience. This hearty Meatloaf Meal Prep, complete with mashed purple potatoes and roasted broccolini, offers the best of both worlds. With the cozy flavors of a home-cooked meal and the convenience of a ready-to-go lunch, you can enjoy a satisfying, nourishing meal even when you’re away from home. This is the perfect way to make your work lunches something to look forward to.

Ready to bring a little warmth and comfort to your workday lunches? Try this hearty Meatloaf Meal Prep recipe and share your cozy creations with us! Use the hashtag #ComfortMealPrep on social media to inspire others to enjoy delicious, homemade meals at work. Happy prepping!

One Pan Beef Stroganoff (Paleo,GF)

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

One Pan Paleo Beef Stroganoff - 1

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

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

One Pan Paleo Beef Stroganoff - 1

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

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

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

One Pan Paleo Beef Stroganoff Ingredients:

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

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

One Pan Beef Stroganoff (Paleo, GF)

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

Ingredients

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

For serving

  • 2 pounds spaghetti squash cooked (32oz)

Instructions

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

Notes

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

Nutrition

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

Salmon Tacos with Beets

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

Salmon Tacos with Roasted Corn

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

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

Salmon Tacos With Beets and Corn

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

Servings 1
Cooking Time: 20 min

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

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

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

0717-salmon-tacos-beets-corn-lg

Salmon Tacos With Beets and Corn

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

Ingredients

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

Instructions

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

Nutrition

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

Peach Summer Rolls with Tahini Dipping Sauce

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

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

Vegetarian Peach Summer Rolls with Tahini Dipping Sauce

Peach Summer Rolls With Tahini Dipping Sauce

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

Peach Summer Rolls With Tahini Dipping Sauce

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

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

Peach Summer Rolls With Tahini Dipping Sauce

Peach Summer Rolls with Tahini Dipping Sauce Ingredients:

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

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

Peach Summer Rolls With Tahini Dipping Sauce

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

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

Peach Summer Rolls With Tahini Dipping Sauce

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

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

Peach Summer Rolls with Tahini Dipping Sauce

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

Ingredients

Summer Rolls

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

Tahini Dipping Sauce

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

Instructions

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

Notes

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

Nutrition

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

Chicken Bacon Ranch Meal Prep

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Take the 'naughty' out of your Chicken Bacon Ranch Meal Prep with this healthy, flavorful and whole30 compliant idea!

Chicken Bacon Ranch Meal Prep

Craving something indulgent but still want to stick to your health goals? Look no further than this Chicken Bacon Ranch and Purple Sweet Potatoes Meal Prep! This dish is the perfect combination of flavor and nutrition, making you feel like you're indulging without the guilt. Made with wholesome, whole ingredients, this meal is Whole30 compliant and can be prepped for less than $4 per meal. Ready to enjoy a meal that’s as tasty as it is healthy? Let’s get started!

Serves: 4

Ingredients:

  • 1 lb chicken tenders ($1.99)
  • 2 large purple sweet potatoes, sliced ($2.00)
  • 2 cups spinach (optional)
  • ½ cup Whole30 compliant ranch dressing ($2.00)
  • ½ cup crumbled bacon or bacon bits ($1.50)
  • Oil (for roasting)
  • Seasoning (salt, pepper, garlic powder, or your favorite blend)

Total Prep Cost: $7.49
Cost Per Meal: Less than $4.00

Instructions:

  1. Prepare the Oven:
    • Preheat your oven to 375 degrees F.
    • Line a baking sheet with foil for easy cleanup.
  2. Roast the Purple Sweet Potatoes:
    • Slice the purple sweet potatoes into even pieces. Place them in a bowl and toss with a bit of oil to coat.
    • Spread the potato slices in a single layer on the lined baking sheet.
    • Roast in the preheated oven for about 10 minutes to start softening them up.
  3. Bake the Chicken Tenders:
    • After the potatoes have roasted for 10 minutes, remove the baking sheet from the oven.
    • Season the chicken tenders with salt, pepper, and any other preferred seasoning. Place the chicken on the same baking sheet with the sweet potatoes.
    • Return the baking sheet to the oven and bake for an additional 8-10 minutes, or until the chicken is cooked through and no longer pink in the center.
  4. Assemble the Meal Prep Containers:
    • Once the chicken and potatoes are cooked, let them cool slightly before assembling.
    • Evenly divide the roasted sweet potatoes and chicken tenders among four meal prep containers.
    • Optional: Add a handful of fresh spinach to each container for extra greens.
    • Top each serving with 2 tablespoons of Whole30 compliant ranch dressing and sprinkle with crumbled bacon or bacon bits for that classic chicken bacon ranch flavor.

How to Store:

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

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. For the best texture, you can also reheat the chicken and potatoes in a skillet over medium heat. Add the ranch dressing and bacon bits after reheating to maintain their flavor and freshness.

This Chicken Bacon Ranch and Purple Sweet Potatoes Meal Prep is the perfect way to enjoy a hearty, satisfying meal without compromising your health goals. With its delicious combination of savory chicken, crispy bacon, and creamy ranch, all balanced by the natural sweetness of purple sweet potatoes, this dish will quickly become a weekly staple. Plus, it's Whole30 compliant and easy on the budget!

Ready to indulge in a deliciously healthy meal? Try this Chicken Bacon Ranch and Purple Sweet Potatoes Meal Prep and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy flavorful, guilt-free meals. Happy cooking!

Chicken Sausage & Parsnip Fries Meal Prep

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Switch up your chicken meal prep for a Chicken Sausage & Parsnip Fries lunch instead! Loaded with flavor & nutrients this will become a weekly staple meal!

sausage & parsnip fries meal prep

Tired of the same old chicken and rice for lunch? It’s time to switch things up with a delicious and nutrient-packed meal prep idea: Chicken Sausage & Parsnip Fries. This flavorful dish combines savory chicken sausage, crispy parsnip fries, and vibrant rainbow cauliflower, all rounded out with a touch of romesco sauce and fresh spinach. Loaded with flavor and nutrients, this meal prep will quickly become a weekly staple. Ready to get cooking? Let’s dive in!

Ingredients:

  • 4 chicken sausages ($3.00)
  • 2 extra large parsnips, peeled and cut into fries ($1.50)
  • 2 cups cauliflower, chopped ($1.00)
  • 2 cups romesco sauce ($1.50)
  • 2 cups spinach ($1.00)
  • Oil (for roasting)
  • Seasoning (salt, pepper, garlic powder, or your favorite blend)

Total Prep Cost: $8.00
Cost Per Meal: $2.00

Instructions:

  1. Prepare the Oven:
    • Preheat your oven to 425 degrees F.
    • Line a baking sheet with foil for easy cleanup.
  2. Prepare the Parsnip Fries and Cauliflower:
    • Peel the parsnips and cut them into fry shapes. Place them in a bowl and toss with oil and your favorite seasoning blend to coat evenly.
    • In a separate bowl, toss the cauliflower pieces with a bit of oil to ensure even roasting.
    • Spread the parsnip fries and cauliflower out on the lined baking sheet in a single layer.
  3. Add the Chicken Sausages:
    • Place the chicken sausages on the baking sheet with the parsnip fries and cauliflower. If you prefer, you can grill the sausages separately for a smoky flavor.
  4. Roast the Ingredients:
    • Roast everything in the preheated oven for about 20 minutes, or until the parsnip fries are golden and crispy, the cauliflower is tender, and the sausages are cooked through. Turn the sausages halfway through cooking to ensure even browning.
  5. Assemble the Meal Prep Containers:
    • Once everything is cooked, let it cool slightly before assembling.
    • Evenly divide the parsnip fries, roasted cauliflower, and chicken sausages between four meal prep containers.
    • Add a portion of fresh spinach to each container. The heat from the other ingredients will slightly wilt the spinach, making it tender and flavorful.
    • Drizzle each container with a generous amount of romesco sauce for added flavor and color.

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them a great option for a week’s worth of lunches.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. Alternatively, you can reheat the components in a skillet over medium heat, stirring occasionally to ensure even heating. Add the romesco sauce after reheating for the best flavor.

Say goodbye to boring lunches and hello to this exciting Chicken Sausage & Parsnip Fries Meal Prep! With a combination of savory chicken sausage, crispy parsnip fries, and colorful veggies, this meal is a delicious and nutritious option that will keep you satisfied and energized. Perfect for meal prep enthusiasts looking to add variety to their routine, this dish is sure to become a favorite.

Ready to make your lunches more exciting? Try this Chicken Sausage & Parsnip Fries Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to switch up their lunch game. Happy cooking!

Ghost Pepper and Tamarind Salmon Meal Prep

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Looking to add some heat and excitement to your meal prep routine? This Spicy Salmon Meal Prep with Ghost Pepper & Tamarind Sauce is just what you need! With its vibrant colors and bold flavors, this low-carb, Whole30-compliant meal is far from boring. A few drops of ghost pepper and tamarind sauce are all it takes to elevate your weekday meals to a whole new level. Ready to spice things up? Let’s get cooking!

Ghost Pepper & Tamarind Salmon

Ingredients:

  • 1 lb salmon
  • 2 cups riced cauliflower
  • 2 cups purple potatoes, diced
  • 2 cups cherry tomatoes, sliced
  • 2 tablespoon ghost pepper & tamarind sauce
  • Oil (for roasting and sautéing)

Instructions:

  1. Prepare the Vegetables:
    • Preheat your oven to 425 degrees F.
    • Toss the diced purple potatoes with a bit of oil, ensuring they are well-coated. Spread them out on a lined baking sheet for easy cleanup.
    • Bake the potatoes in the preheated oven for about 15 minutes, or until they begin to soften and develop a golden crust.
  2. Bake the Salmon:
    • Remove the baking sheet from the oven and make space for the salmon.
    • Coat the salmon with oil to keep it moist during cooking. Place it on the same baking sheet as the potatoes.
    • Return the baking sheet to the oven and bake for an additional 10 minutes, or until the salmon is cooked through and flakes easily with a fork.
  3. Sauté the Cauliflower Rice:
    • While the salmon and potatoes are baking, heat a skillet over medium heat.
    • Add a little oil and sauté the riced cauliflower for about 5 minutes, or until it’s tender and slightly golden. Stir occasionally to ensure even cooking.
  4. Assemble the Meal Prep Containers:
    • Once everything is cooked, let the ingredients cool slightly before assembling.
    • Evenly divide the riced cauliflower, baked purple potatoes, and salmon among four meal prep containers.
    • Add a portion of sliced cherry tomatoes to each container for a burst of freshness and color.
    • Drizzle or top each container with ghost pepper & tamarind sauce. A little goes a long way, so start with a few drops and adjust to taste based on your spice preference.

How to Store:

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

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meal is heated through. If you prefer, you can also reheat the components separately in a skillet over medium heat. Add the ghost pepper & tamarind sauce after reheating to maintain its fresh, bold flavor.

This Spicy Salmon Meal Prep with Ghost Pepper & Tamarind Sauce is a game-changer for anyone looking to keep their meals exciting and flavorful. With a combination of rich salmon, tender potatoes, fresh tomatoes, and fiery sauce, this meal prep is perfect for those who love a little heat. It’s a satisfying, low-carb option that fits into a Whole30 diet while keeping your taste buds happy.

Ready to turn up the heat on your meal prep? Try this Spicy Salmon Meal Prep recipe and let us know how you like it! Share your spicy creations on social media with the hashtag #MealPrepOnFleek, and inspire others to bring bold flavors into their kitchen. Happy cooking!

Cauliflower and White Bean Soup with Shrimp Meal Prep

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Thick, creamy and comforting this Slow Cooker Vegan Cauliflower & Bean Soup is a dream come true for vegans and non-vegans alike! Loaded with protein and fiber from cauliflower, garbanzo beans, and shrimp (for non-vegans) this hearty recipe will leave you feeling full and satisfied for hours!

Cauliflower and White Bean Soup Meal Prep

There’s nothing quite like a warm, comforting bowl of soup to keep you cozy during the fall and winter months. This Slow Cooker Vegan Cauliflower & Bean Soup is thick, creamy, and packed with protein and fiber, making it a satisfying meal for vegans and non-vegans alike. Whether you top it with shrimp for extra protein or tofu for a plant-based option, this soup is sure to become a staple in your meal prep routine. Ready to get cooking? Let’s dive in!

Ingredients:

  • 1 batch of cauliflower & white bean soup (prepared in a slow cooker)
  • 1 lb shrimp (or tofu for a vegan option)
  • Oil for cooking
  • Salt and pepper, to taste
  • 2 tablespoon hemp seeds
  • 2 tablespoon pumpkin seeds
  • Crackers, optional (for serving)

Instructions:

  1. Prepare the Cauliflower & Bean Soup:
    • If you haven’t already, prepare a batch of cauliflower and white bean soup using your slow cooker. Combine cauliflower, white beans, vegetable broth, garlic, onions, and your favorite seasonings in the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours until the cauliflower is tender and the flavors are well combined. Use an immersion blender to blend the soup until it’s smooth and creamy.
  2. Cook the Shrimp (or Tofu):
    • Season the shrimp with salt and pepper. If you’re using tofu, press it to remove excess moisture, then cut it into cubes and season with salt and pepper.
    • Heat a pan over medium-high heat and add a bit of oil.
    • Sear the shrimp for about 2-3 minutes on each side, or until they are pink and cooked through. For tofu, sauté until golden and crispy on all sides.
  3. Assemble the Meal Prep Containers:
    • Evenly divide the cauliflower and bean soup between four meal prep containers.
    • Top each container with a portion of shrimp or tofu.
    • Sprinkle with hemp seeds and pumpkin seeds for added texture and nutrition.
  4. Serve with Crackers (Optional):
    • For a bit of crunch, serve the soup with your favorite crackers on the side. They’re perfect for dipping and add an extra layer of flavor to this hearty meal.

How to Store:

  • Once assembled, seal the meal prep containers with tight-fitting lids. Store them in the refrigerator for up to 4 days. This makes it easy to grab a healthy, satisfying meal whenever you need it!

How to Reheat:

  • To reheat, simply microwave each container for 2-3 minutes, or until the soup is hot and the shrimp (or tofu) is warmed through. If reheating on the stove, pour the soup into a pot and heat over medium heat, stirring occasionally.

Conclusion: This Slow Cooker Vegan Cauliflower & Bean Soup is the ultimate comfort food that will keep you warm and satisfied all season long. Loaded with wholesome ingredients and packed with flavor, it’s perfect for meal prep and easy to customize with shrimp or tofu. Enjoy this nourishing soup with a side of crackers for a cozy, complete meal.

Call to Action: Try this delicious Cauliflower & Bean Soup for your next meal prep and let us know how it turns out! Share your soup creations on social media with the hashtag #MealPrepOnFleek, and don’t forget to tag us. Here’s to staying warm and well-fed all season long!

Salmon & Bacon 'Rice' Meal Prep

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One of the most important nutrients in any diet is fat. Not the kind you find in cakes and cookies, but the kind that comes from salmon, avocado, and ghee. This salmon and bacon 'rice' meal prep is loaded with all the important fats you need and satisfies your craving for rice, in a whole30 way!

Salmon & Bacon Hash Meal Prep

Salmon with a side of rice? Yes, please! We will take the #Whole30 compliant version of that!

Ingredients:

  • 1 lb coho salmon
  • 2 avocados, sliced
  • 4 cups broccoli florets
  • 2 cups riced sweet potato
  • 2 cups riced cauliflower
  • 2-3 slices Whole30 compliant bacon
  • Ghee (for roasting and sautéing)

Instructions:

  1. Prepare the Oven:
    • Preheat your oven to 350 degrees F.
    • Line a baking sheet with foil for easy cleanup.
  2. Roast the Salmon and Broccoli:
    • Place the coho salmon and broccoli florets on the prepared baking sheet.
    • Drizzle with ghee, ensuring that both the salmon and broccoli are evenly coated.
    • Roast in the preheated oven for about 12 minutes, or until the salmon is cooked through and the broccoli is tender.
  3. Cook the Bacon:
    • While the salmon and broccoli are roasting, add the bacon slices to the baking sheet.
    • Cook until the bacon is crispy, about the same time as the salmon and broccoli. If needed, you can remove the bacon earlier if it crisps up faster.
  4. Prepare the Cauliflower and Sweet Potato Rice:
    • While the salmon, broccoli, and bacon are cooking, heat a pan over medium heat.
    • Add a generous amount of ghee to the pan. Once melted, add the riced sweet potato and riced cauliflower.
    • Sauté the mixture for 5-7 minutes, stirring frequently, until the vegetables are tender and slightly golden.
  5. Assemble the Meal Prep Containers:
    • Evenly divide the riced sweet potato and cauliflower mixture between your meal prep containers.
    • Crumble the crispy bacon on top of the rice mixture.
    • Place a piece of salmon on top of the 'rice' in each container.
    • Add a portion of roasted broccoli and a few slices of avocado to each container.
    • Season with salt, pepper, or any other desired seasonings.

How to Store:

  • Seal the meal prep containers tightly with lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for weekday lunches or dinners.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes or until warmed through. If you prefer, you can reheat the meal on the stove in a skillet over medium heat. For the best results, add the avocado slices fresh after reheating.

This Salmon and Bacon Rice Meal Prep is a fantastic way to enjoy a healthy, balanced meal without spending hours in the kitchen. With the rich flavors of salmon and bacon combined with the wholesome goodness of vegetables, this meal prep is a great choice for anyone looking to eat well and feel good. Give it a try this week and enjoy the convenience of having a delicious meal ready to go!

Ready to enjoy the delicious combination of salmon and bacon? Try this Salmon and Bacon Rice Meal Prep recipe and share your meal prep creations with us! Use the hashtag #SalmonBaconPrep on social media to show off your culinary skills and inspire others to enjoy healthy, tasty meals all week long!

Burger and Veggie Meal Prep

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

Burger Meal Prep

Ingredients:

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

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

Method:

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

How to Store:

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

How to Reheat:

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

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

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

Simple Low Carb Salmon Meal Prep

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Looking for a quick and simple meal prep that fits into a low carb lifestyle? Look no further! This low carb salmon meal prep is not only incredibly easy to make but also packed with the perfect balance of protein, healthy fats, and fiber from low carb veggies. Whether you’re following a paleo, Whole30, low carb, low sugar, high protein, high fat, or gluten-free diet, this meal prep has got you covered. Ready to get started? Let’s dive in!

fullsizerender

Serves: 4

Ingredients:

  • 1 lb salmon, cut into portions ($15.00)
  • 1 lb snap peas ($2.99)
  • 2 cups cauliflower rice ($1.99)
  • Ghee or oil of choice, for cooking
  • Seasoning of choice (e.g., salt, pepper, garlic powder, truffle sea salt)

Total Prep Cost: $19.98
Cost Per Meal: $4.99

Method:

  1. Prepare the Ingredients:
    • Preheat your oven to 400 degrees F and line a baking sheet with foil for easy cleanup.
    • Lay the salmon portions and snap peas on the prepared baking sheet. Drizzle with ghee or oil and season with salt, pepper, and any other desired seasonings.
  2. Bake the Salmon and Snap Peas:
    • Place the baking sheet in the preheated oven and bake for about 8-10 minutes, or until the salmon is cooked to your liking and the snap peas are tender but still crisp. Salmon is done when it flakes easily with a fork.
  3. Prepare the Cauliflower Rice:
    • While the salmon and snap peas are baking, heat a skillet over medium heat.
    • Add a little ghee or oil to the skillet. Once melted, add the cauliflower rice and sauté for 3-5 minutes, or until it's tender. Season with truffle sea salt or your favorite seasoning blend for an extra flavor boost.
  4. Assemble the Meal Prep Containers:
    • Once everything is cooked, let it cool slightly.
    • Evenly divide the salmon, snap peas, and cauliflower rice between four meal prep containers.
    • Seal the containers tightly to keep everything fresh. Store them in the refrigerator and enjoy within 4 days.

This low carb salmon meal prep is a quick and delicious way to enjoy a balanced, nutritious meal without spending hours in the kitchen. With just a few simple ingredients, you can have a week’s worth of healthy meals ready to go. Perfect for lunch or dinner, this meal prep is not only easy on the wallet but also packed with flavor and nutrients to keep you satisfied and energized.

Are you ready to make meal prepping simple and delicious? Try this low carb salmon meal prep recipe and see how easy it can be to stick to your health goals! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let’s inspire each other to eat healthy, one meal prep at a time

Meal Prep on the Grill

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Would you believe this whole meal prep was done on the grill? Yes, every item! It can be as easy as that! Plus, think of all of the electricity you save by taking it outside!

If you're looking for a meal prep that's simple, healthy, and delicious, this Grilled Salmon & Asparagus Meal Prep is just what you need! With just a few ingredients and minimal effort, you can have a nutritious and satisfying meal ready to go. The combination of succulent coho salmon, crisp asparagus, and refreshing jicama makes for a balanced meal that’s perfect for busy weekdays. Fire up the grill and let's get started!

Grilled Salmon and Asparagus Meal Prep

who says you cant meal prep on the grill

Ingredients:

  • 1 lb coho salmon, portioned into 4 fillets ($16.00)
  • 1 lb jicama, sliced ($3.00)
  • 1 lb asparagus ($3.00)
  • Ghee (for coating)

Total Meal Prep Cost: $22.00
Cost Per Meal: $5.50

Method:

  1. Prep the Ingredients:
    • Start by preparing the salmon fillets, jicama slices, and asparagus. Pat the salmon fillets dry with a paper towel to help them sear better on the grill.
    • Melt a generous amount of ghee and coat each salmon fillet, jicama slice, and asparagus spear. This will not only add flavor but also help prevent sticking on the grill.
  2. Grill the Ingredients:
    • Preheat your grill to medium-high heat.
    • Place the salmon fillets skin-side down on the grill, alongside the jicama slices and asparagus. Grill the salmon for about 4-5 minutes per side, or until it flakes easily with a fork and reaches an internal temperature of 145°F.
    • Grill the jicama slices and asparagus for about 5-7 minutes, turning occasionally, until they are tender and have nice grill marks.
  3. Assemble the Meal Prep Containers:
    • Once everything is grilled to perfection, let the ingredients cool slightly before assembling.
    • Evenly divide the grilled salmon, jicama, and asparagus among four meal prep containers. This not only makes the meal visually appealing but also ensures you’re getting a variety of nutrients in every bite.
  4. Storage and Serving:
    • Seal the containers tightly and store them in the refrigerator. Enjoy these meals within 4 days to maintain their freshness and flavor.
    • When ready to eat, simply reheat in the microwave for 1-2 minutes or enjoy it cold—salmon tastes great both ways!

Conclusion: This Grilled Salmon & Asparagus Meal Prep is a quick and easy way to enjoy a healthy and balanced meal throughout the week. With just a few simple ingredients, you can create a delicious and satisfying dish that’s packed with protein, fiber, and essential nutrients. Perfect for lunch or dinner, this meal prep is sure to become a staple in your weekly rotation.

Ready to simplify your meal prep with this tasty recipe? Fire up the grill and give this Grilled Salmon & Asparagus Meal Prep a try! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let’s inspire others to eat healthy and delicious meals!

A Crockpot Roast Meal Prep To Make Your Week Easy!

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Embrace the ease and comfort of slow cooking with our simple Crockpot Roast Meal Prep. This recipe not only saves you precious time during your busy week but also infuses your meals with delicious flavors and a bounty of fresh vegetables. If you're looking for a meal prep solution that combines convenience, nutrition, and taste, this crockpot roast is your answer.

slow cooker roast meal prep

Ingredients:

  • 1 crockpot roast (cost: $15.00)
  • 1 lb Japanese sweet potatoes, sliced ($2.00)
  • 1 lb green beans ($3.00)
  • 2 cups cherry tomatoes, sliced ($2.00)
  • Ghee (for roasting)

Total Prep Cost: $22.00
Cost Per Meal: $5.50

Method:

  1. Prepare the Roast:
    • Prepare your crockpot roast according to your favorite recipe. Place the roast in the crockpot, season as desired, and set it to cook on low for 6-8 hours or until tender and flavorful. This low and slow cooking process allows the roast to absorb all the herbs and spices, making it juicy and tender.
  2. Roast the Vegetables:
    • Preheat your oven to 400 degrees F.
    • In a large mixing bowl, toss the sliced Japanese sweet potatoes and green beans with a generous amount of ghee. This not only adds flavor but also helps the vegetables roast evenly and turn crispy.
    • Spread the coated vegetables on a baking sheet in a single layer.
    • Roast in the preheated oven for about 20 minutes, or until the vegetables are tender and the edges are golden brown.
  3. Add Freshness with Tomatoes:
    • Halfway through the roasting time, add the sliced cherry tomatoes to the baking sheet. This adds a fresh, juicy component to the meal, balancing the hearty flavors of the roast and other vegetables.
  4. Assemble the Meal Prep Containers:
    • Once the roast is done, slice it into portions.
    • Evenly divide the roast, roasted sweet potatoes, green beans, and cherry tomatoes between your meal prep containers. The variety of colors not only makes the meals visually appealing but also ensures you’re getting a range of nutrients.
  5. Storing and Reheating:
    • Seal the containers and store them in the refrigerator. Enjoy your meals within 4-5 days to ensure they remain fresh and tasty.
    • To reheat, simply microwave each portion for 2-3 minutes or until heated through.

This Crockpot Roast Meal Prep is a perfect example of how a little planning and minimal effort can lead to a week of nutritious and delicious meals. With the crockpot doing most of the work and the oven taking care of the veggies, you can set up your meals in advance and have more time to enjoy your evenings. Dive into this savory, vegetable-packed meal that promises to keep your taste buds happy and your body fueled.

Ready to simplify your weekly meal prep with this hearty crockpot recipe? Give it a try this week and share your experiences! We’d love to see how you make this meal prep work for your busy schedule. Share your photos and tips on social media with the hashtag #CrockpotMealPrep. Happy prepping!

Low Carb Cajun Steak Meal Prep

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Kick off your weekend right with a Whole30-approved meal prep that's as vibrant as it is satisfying! This Steak Kabob Meal Prep is not just about sticking to your dietary goals; it's about indulging in a feast of flavors that will make your Friday feel like a celebration. Featuring succulent steak kabobs, colorful vegetables, and a punch of Cajun seasoning, this meal prep is designed to delight your palate and keep you on track.

Low Carb Cajun Steak Meal Prep

Ingredients:

  • Steak kabobs
  • 2 cups cauliflower rice
  • 1 cup rainbow cherry tomatoes, sliced
  • 1 bunch asparagus
  • Caribeque Cajun seasoning
  • 2 tablespoons ghee

Method:

  1. Grill the Steak and Asparagus:
    • Preheat your grill to medium-high heat.
    • Season the steak kabobs generously with @flavorgod Cajun seasoning.
    • Trim the ends of the asparagus and toss them lightly in olive oil and a sprinkle of the same Cajun seasoning for a unified flavor profile.
    • Place the seasoned steak kabobs and asparagus on the grill. Grill the steak to your desired doneness and the asparagus until they are tender and charred, about 6-8 minutes, turning occasionally for even cooking.
  2. Saute the Cauliflower Rice:
    • While the steak and asparagus are grilling, heat a large skillet over medium heat.
    • Add ghee to the skillet, and once it's melted, stir in the cauliflower rice.
    • Season the cauliflower rice with more @flavorgod Cajun seasoning to taste. Saute until the rice is tender and slightly crispy, about 5-7 minutes, stirring frequently.
  3. Assemble the Meal Prep Containers:
    • Begin by evenly distributing the sauteed cauliflower rice among your meal prep containers.
    • Add a serving of grilled asparagus and a steak kabob to each container.
    • Top off each container with a hearty helping of sliced rainbow cherry tomatoes, adding a burst of color and freshness.
  4. Storing and Serving:
    • Seal the containers and refrigerate. These meals are best enjoyed within 4 days to maintain freshness and flavor.
    • When ready to eat, simply reheat in the microwave until warm throughout, and enjoy a flavorful, balanced meal that makes sticking to Whole30 a delicious endeavor.

This Whole30 Steak Kabob Meal Prep proves that healthy eating doesn't have to be boring or bland. With robust Cajun flavors, a variety of textures, and plenty of fresh, nutritious ingredients, it's a perfect way to ensure your meal times are as enjoyable as they are healthy. Give your Friday a tasty upgrade and set yourself up for success with this simple yet delicious meal prep.

Ready to try this vibrant and tasty meal prep for yourself? Grab your grill and get prepping! Share your meal prep success on social media and tag us with @mealpreponfleek to show off your culinary creation. Dive into a weekend of flavor with every bite!

Roasted Chicken and Winter Persimmons Make This Sweet & Savory Meal Prep

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Meal prep doesn't have to be just about separate components of proteins, veggies, and fruits. Why not combine flavors for a harmonious dish that satisfies all your taste buds? Our Roast Chicken & Winter Persimmons meal prep is the perfect example of blending sweet and savory into one delightful and easy meal. This recipe brings together the succulence of roast chicken with the unique sweetness of persimmons, paired with the fresh crunch of broccoli and creamy richness of avocado.

Roast Chicken and Winter Persimmons

Serves: 4

Ingredients:

  • 1 lb roast chicken breast ($8.00)
  • 2 large persimmons, sliced ($3.00)
  • 2 cups broccoli florets, steamed ($2.00)
  • 2 avocados, sliced ($3.00)

Total Prep Cost: $16.00
Price Per Meal: $4.00

Find more Meal Prep Recipes Under $4 HERE

Method:

  1. Prepare the Ingredients:
    • Begin by roasting your chicken breast until fully cooked and golden. Allow it to cool before slicing.
    • Steam the broccoli florets until they are vibrant and tender-crisp.
    • Slice the persimmons and avocados just before assembling to maintain freshness.
  2. Assemble the Meal Prep Containers:
    • Evenly divide the roast chicken slices between the four containers.
    • Add equal portions of sliced persimmons, steamed broccoli, and sliced avocados to each container.
    • Ensure the containers are sealed tightly to keep the ingredients fresh.

How to Reheat:

Reheating this meal prep is simple, but you'll want to preserve the integrity of each ingredient:

  • Chicken and Broccoli: Remove the avocado and persimmon slices and set aside. Microwave the chicken and broccoli together for about 1-2 minutes until warmed through. Be careful not to overheat as this can dry out the chicken.
  • Avocado and Persimmons: These are best enjoyed cold or at room temperature, so add them back to your dish after heating the other components.

This Roast Chicken & Winter Persimmons meal prep is a testament to the beauty of combining different flavors and textures. Whether you’re in the office or on the go, this meal ensures a delicious, balanced, and satisfying lunch without the fuss of separate components. Dive into the sweet and savory world where every bite is a delightful surprise!

Ready to take your meal prep to the next level with these tantalizing flavors? Give this recipe a try, and don't forget to share your photos and experiences on social media! Tag us with #MealPrepOnFleek to show off your culinary creation. Enjoy the simplicity and deliciousness of having everything in one bite!

Four Ingredient Pineapple Thai Turkey Meatball Meal Prep

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Who says meal prep has to be mundane? Spice up your lunch routine with our Pineapple Thai Turkey Meatball Meal Prep. With just four ingredients, this recipe packs a flavorful punch that will make your midday meal something to look forward to. This meal prep is not only easy and affordable but also brimming with the exotic flavors of Thailand. Ready to dive in? Let's get cooking!

IMG_2517

Serves: 4

Ingredients:

  • 1 batch Thai Turkey Meatballs with Pineapple
  • 4 large sweet potatoes
  • Coconut oil for baking
  • Optional: Fresh cilantro or basil for garnish

Method:

  1. Prep the Sweet Potatoes:
    • Preheat your oven to 425 degrees F.
    • Wash and peel the sweet potatoes. For a fun twist, spiralize them into noodles, or simply slice them into thin rounds or wedges.
    • Toss the sweet potatoes in coconut oil until they are well-coated. Spread them on a baking sheet in a single layer.
    • Bake in the preheated oven for about 25-30 minutes, or until fork-tender and slightly crispy on the edges.
  2. Prepare the Meatballs:
    • While the sweet potatoes are baking, prepare your Thai Turkey Meatballs according to your favorite recipe. Incorporate pineapple into the mix for a sweet and tangy flavor that complements the spices beautifully.
  3. Assemble the Meal Prep Containers:
    • Once both the meatballs and sweet potatoes are cooked, let them cool slightly.
    • Evenly divide the sweet potatoes and meatballs between four meal prep containers. If you like, garnish with fresh cilantro or basil to add a fresh, herbal note to your meal.
  4. Storage and Serving:
    • Seal the containers and store them in the refrigerator. Enjoy your meals within 4 days to ensure freshness.
    • When ready to eat, simply reheat in the microwave until warmed through.

This Pineapple Thai Turkey Meatball Meal Prep proves that your lunch doesn't have to be boring or time-consuming. With minimal ingredients and effort, you can enjoy a meal that's both nutritious and bursting with flavor. Perfect for busy professionals, this meal prep solution is cost-effective, healthy, and delightfully different. Say goodbye to dull lunches and hello to a taste of Thailand!

Eager for more delicious and simple meal prep ideas? Click here for more Lunch Meal Prep Inspiration. And don't forget to share your meal prep creations with us on social media! Tag us and use the hashtag #MealPrepOnFleek to show off your culinary creations. Happy prepping!

Simple Fruit Salsa Salmon Meal Prep

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Embark on a culinary adventure that meets your Whole30 or any clean eating goals with our Simple Fruit Salsa Salmon Meal Prep. This recipe combines the rich flavors of chili-rubbed salmon with the sweet zest of kiwi salsa, accompanied by steamed asparagus and baked sweet potatoes. Not only is this meal prep delicious, but it also promises to keep you satisfied and curb those sweet cravings!

Simple Fruit Salsa Salmon Meal Prep

Ingredients for 4 Servings:

  • Salmon:
    • 4 portions of Salmon
  • Kiwi Salsa:
    • 4 kiwis, peeled and diced
    • 4 strawberries, peeled and diced
    • Optional: 1 small red onion, finely chopped
    • Optional: Fresh cilantro, chopped to taste
    • Optional: Juice of 1 lime
  • Vegetables:
    • 1 lb fresh asparagus
    • 4 medium sweet potatoes

Method:

  1. Prep the Veggies:
    • Preheat your oven to 400 degrees F.
    • Wash the sweet potatoes and prick them with a fork before placing them in the oven. Bake for about 45 minutes, or until they are tender and fully cooked.
    • While the sweet potatoes are baking, wash the asparagus and steam them until they are tender yet crisp, about 3-5 minutes.
  2. Prepare the Salmon:
    • While the vegetables are cooking, prepare your chili-rubbed salmon according to your favorite recipe. Ensure each fillet is evenly coated with the rub for maximum flavor.
    • Cook the salmon in a preheated oven or on the grill until the fish flakes easily with a fork, about 10-15 minutes depending on thickness.
  3. Make the Kiwi Salsa:
    • Dice fresh kiwis and mix with any additional desired salsa ingredients like strawberry, onions, cilantro, and lime juice. The kiwi salsa should be tangy yet sweet, complementing the spicy rub on the salmon.
  4. Assemble the Meal Prep Containers:
    • Once all components are cooked, begin assembling your meal prep containers. Place a baked sweet potato and a portion of steamed asparagus in each container.
    • Add one portion of the cooked chili-rubbed salmon.
    • Top the salmon with a generous helping of kiwi salsa.
  5. Storage:
    • Seal the containers tightly and store them in the refrigerator. For best results, enjoy your meal prep within 4 days.

This Simple Fruit Salsa Salmon Meal Prep is not just a treat for your taste buds but also a boon for your health. Perfect for anyone following the Whole30 program, or simply looking to add more wholesome meals to their diet, this meal prep is a perfect blend of protein, healthy fats, and essential nutrients. Easy to prepare and cost-effective, it ensures you have a ready-to-go, delicious meal for busy days without compromising on flavor or nutrition.

Ready to simplify your meal prep without sacrificing flavor? Give this Simple Fruit Salsa Salmon Meal Prep a try this week and share your experience! We’d love to see how you make this meal your own, so don’t forget to tag your culinary creations with #MealPrepOnFleek on social media. Happy prepping!

Egg, Sausage, Bell Pepper, and Avocado Breakfast Meal Prep

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Start your day the right way with our Whole30-approved breakfast meal prep that's not only delicious but will save you precious time in the morning. Imagine waking up to a ready-made, nutritious breakfast, freeing you from the stress of last-minute decisions or the temptation to indulge in less healthy options. This Egg, Sausage, Bell Pepper, and Avocado Breakfast Meal Prep is everything you need to fuel your mornings!

whole30 breakfast meal prep

Ingredients for 4 Meals:

  • 1 Bell Pepper ($1.29)
  • 1 lb Italian Sausage ($9.80)
  • 4 eggs ($0.67)
  • 2 avocados ($1.99)

Cost per meal: $3.69

Instructions:

  1. Prepare the Ingredients:
    • Begin by washing and dicing the bell pepper.
    • Slice the avocados into quarters and remove the pits.
  2. Cook the Sausage:
    • In a skillet over medium heat, crumble the Italian sausage.
    • Add the diced bell pepper to the skillet and cook together until the sausage is browned and the peppers are tender, about 8-10 minutes.
  3. Fry the Eggs:
    • In another skillet, fry the eggs to your preferred doneness. Many enjoy them sunny side up or over easy to keep the yolks slightly runny, which adds a delicious richness to the meal.
  4. Assemble the Meal Prep Containers:
    • Evenly distribute the cooked sausage and bell peppers into four meal prep containers.
    • Carefully place one fried egg in each container.
    • Add half an avocado to each container, ensuring it’s ripe but firm to maintain freshness throughout the week.
  5. Storage:
    • Seal the containers and store them in the refrigerator. If preferred, wrap the avocado in lemon juice-covered plastic wrap to preserve freshness.

Benefits of Breakfast Meal Prep: Prepping your breakfasts (or Breakfast for Dinner) for the week not only streamlines your morning routine but also ensures you start your day with a nutrient-rich meal. This breakfast is packed with protein from the eggs and sausage, healthy fats from the avocado, and vitamins from the bell pepper, providing a balanced meal that supports sustained energy levels throughout the morning.

This Whole30-approved breakfast meal prep is a game-changer for anyone looking to simplify their mornings while sticking to a healthy diet. At just $3.69 per meal, it’s an affordable, tasty, and practical solution to your breakfast needs. Give yourself the gift of stress-free mornings with this off-the-hook breakfast prep!

Try this breakfast meal prep this Sunday and experience the difference in your weekday mornings! Share your thoughts and your own meal prep adventures on social media with the hashtag #MealPrepOnFleek. Let’s make healthy living delicious and convenient!

Vegetarian Salad in a Jar

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Looking for a quick, easy, and affordable meal prep solution for your lunch? Our Vegetarian Salad in a Jar recipe ticks all the boxes! Not only is it vibrant and delicious, but it's also incredibly healthy and packed with a variety of flavors and textures. Perfect for on-the-go lunches, this salad in a jar is sure to keep you satisfied and energized throughout your day.

Ingredients:

  • 3 glass jars with tight-sealing lids
  • 6 tablespoons of your favorite salad dressing (optional)
  • 3 cups lettuce, chopped
  • 1 cup steamed beets, diced
  • ⅓ cup corn (fresh, canned, or frozen and thawed)
  • 6 oz soy taco (cooked soy crumbles seasoned with taco spices)
  • 1 cup bean medley (mix of kidney beans, black beans, and chickpeas)
  • ½ cup tomatoes, diced
  • ⅓ cup avocado, diced
  • Chives for garnish (optional)
vegetarian salad in a gar recipe

Instructions:

  1. Prepare the Ingredients:
    • Begin by steaming the beets until tender, then dice them once they're cool.
    • Cook the soy taco according to package instructions, seasoning it with taco spices for that extra kick.
    • Rinse and drain the bean medley if using canned beans.
  2. Assemble the Salads:
    • Start with the dressing: Pour 2 tablespoons of salad dressing into the bottom of each jar. This step is optional but recommended as it adds a flavorful base to your salad.
    • Add the heavier, non-absorbent ingredients first to keep the salad crisp. Layer the diced steamed beets, corn, soy taco, and bean medley directly above the dressing.
    • Follow with lighter ingredients: Add the diced tomatoes and then the chopped lettuce. These lighter ingredients will stay crisp on top, away from the dressing.
    • Finish with the diced avocado and optional chives on the very top to keep them fresh and green.
  3. Seal and Store:
    • Tightly seal each jar and refrigerate. These salads can be prepared up to 4 days in advance and stay fresh as long as the lid is sealed properly.
  4. Serving:
    • When ready to eat, simply shake the jar to mix the dressing with the rest of the ingredients. Pour it into a bowl, or eat straight from the jar if you're on the go.

This Vegetarian Salad in a Jar is not only a feast for the eyes but also a nourishing, complete meal that’s perfect for busy lifestyles. With layers of colorful veggies, protein-rich soy taco and beans, and your choice of dressing, it’s a customizable and convenient option that proves healthy eating doesn’t have to be complicated or expensive. Give this recipe a try for your next meal prep session, and enjoy delicious, hassle-free lunches all week long!

Ready to simplify your lunch routine? Try making this Vegetarian Salad in a Jar and tell us how it goes! Share your creations on social media with the hashtag #MealPrepMagic and inspire others to enjoy healthy, delicious meals every day. Happy prepping!

salad jar recipe - meal prep on fleek

Veggie Supreme Pizza Chicken Meal Prep

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

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

 

Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep Ingredients

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

How to Make Veggie Supreme Pizza Chicken Meal Prep

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

How to Store and Serve Veggie Pizza Chicken Meal Prep

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

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

Substitutions and Alterations 

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

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

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

Tip for Keeping Pizza Chicken Keto

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

MORE PIZZA! AND CHICKEN! AND MORE PIZZA CHICKEN!

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

Veggie Supreme Pizza Chicken Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Sheet Pan Paleo Protein Pancakes

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

Sheet Pan Paleo Protein Pancakes
Sheet Pan Paleo Protein Pancakes

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

Pre-made Mix to the Rescue

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

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

Tips and Substitutions for Paleo Pancakes

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

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

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

How to Store and Freeze Protein Pancakes

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

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

READ MORE: Paleo Recipes That Don't Suck!

Sheet Pan Paleo Protein Pancakes Ingredients:

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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