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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

Taco Seasoned Ground Beef and Sweet Potato Hash

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Good morning! Are you ready for a satisfying breakfast that makes your morning ten times better? Our beef and sweet potato hash is the perfect meal prep recipe for breakfast or brunch. Savory and sweet come together for a breakfast that's healthy and convenient. We take taco-seasoned ground beef and cook it with cubed sweet potatoes & spinach. Then, we add scrambled eggs, fresh cilantro, and salsa to complete this high-protein, colorful-looking, beef breakfast hash.

Taco Seasoned Ground Beef and Sweet Potato Hash

This one-pan sweet potato and ground beef hash is full of protein, fiber, and vitamins to start the day off right. Seasoned with taco seasonings and served with salsa, you don’t have to wait until dinner to get your taco fix!  

How long will Taco Seasoned Ground Beef and Sweet Potato Hash last for?

The beef and sweet potato hash will last for 3 to 4 days in the refrigerator. Be sure to store prepped meals in shallow, airtight containers so it's safe to eat and retains its flavor for that long. 

Can Taco Seasoned Ground Beef and Sweet Potato Hash be frozen?

Yes, you can freeze beef and sweet potato hash. Just remember not to cook the sweet potatoes thoroughly so they stay firm while reheating. Store beef breakfast hash in heavy-duty freezer bags or freezer-friendly containers.

Taco Seasoned Ground Beef and Sweet Potato Hash

Taco Seasoned Ground Beef and Sweet Potato Hash Ingredients:

  • 2 tablespoon olive oil  
  • 2 cups chopped sweet potato  
  • ½ cup chopped red onion  
  • 1 lb. 96% lean ground beef  
  • 1 tablespoon ground cumin 
  • ½ teaspoon chili powder  
  • ½ teaspoon sea salt  
  • 4 cups fresh spinach  
  • ½ cup salsa 
  • ½ cup chopped cilantro  

For Eggs  

  • 1 tablespoon olive oil  
  • 6 large eggs  
  • ½ cup unsweetened almond milk  
  • Salt and pepper to taste  

And if you're more of a DIY'er, here is a great Low Sodium Taco Seasoning recipe

Taco Seasoned Ground Beef and Sweet Potato Hash

How do you make Taco Seasoned Ground Beef and Sweet Potato Hash?

This beef breakfast hash meal prep is quick, giving you 4 servings in under 30 minutes. It may be a quick recipe, but the flavors say otherwise. 

Start by heating olive oil in a large pan or Dutch oven over medium heat, adding sweet potatoes to cook for 10 minutes covered. Stir the potatoes occasionally. Next, move sweet potatoes to one side and add ground beef. Break the ground beef up into small pieces and stir in onion and dry seasonings. Cook the sweet potato and beef mixture uncovered for 10 minutes, stirring occasionally.

As your hash cooks in the pan, whisk your eggs and almond milk together in a medium-sized bowl. Set eggs and milk aside to finish the hash. The last thing to do with the beef and sweet potato hash is to add spinach, turn off the heat, cover, and cook for 2 to 3 minutes. After the hash, wipe out the pan and reheat more olive oil to cook the scrambled eggs. Now, it's time to portion your meals!

Taco Seasoned Ground Beef and Sweet Potato Hash

How to portion Taco Seasoned Ground Beef and Sweet Potato Hash?

To portion your beef breakfast hash meals, you need 4 GoodCook® meal prep containers. Place some breakfast hash in the biggest compartment, followed by the eggs, salsa, and cilantro in the other two compartments. 

More breakfast hash meal prep recipes:

We have more breakfast hash varieties for you! 

AIP-Friendly Breakfast Hash

Sheet Pan Breakfast Hash and Eggs

Sheet Pan Sweet Potato Breakfast Hash

Vegan Mushroom Quinoa Breakfast Hash

Taco Seasoned Ground Beef and Sweet Potato Hash

Other tips for making Taco Seasoned Ground Beef and Sweet Potato Hash:

  • Cook your ground beef a little longer until it gets a bit crispy. You will appreciate the slight crunch. You can also opt for cured beef for the best meat crispiness. 
  • Season your sweet potatoes with salt, pepper, rosemary, basil, or anything you'd like. 
  • Feel free to switch things up with the eggs. For a true hash, cook the eggs with the beef and sweet potatoes. 
  • Add more toppings like scallions or cheese.
Taco Seasoned Ground Beef and Sweet Potato Hash

Taco Seasoned Ground Beef and Sweet Potato Hash

This one-pan sweet potato and ground beef hash is full of protein, fiber, and vitamins to start the day off right. Seasoned with taco seasonings and served with salsa, you don’t have to wait until dinner to get your taco fix!
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Prep Time: 15 minutes
Cook Time: 23 minutes
Total Time: 38 minutes
Course: Breakfast, brunch
Cuisine: American
Diet: Gluten Free
Keyword: Beef, breakfast, brunch, eggs, gluten free, paleo, wholoe30
Servings: 4 meals
Calories: 450kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 2 cups chopped sweet potato
  • ½ cup chopped red onion
  • 1 lb. 96% lean ground beef
  • 1 tablespoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon sea salt
  • 4 cups fresh spinach
  • ½ cup salsa
  • ½ cup chopped cilantro

For Eggs

  • 1 tablespoon olive oil
  • 6 large eggs
  • ½ cup unsweetened almond milk
  • Salt and pepper to taste

Instructions

  • Heat olive oil in a large pan or Dutch oven over medium heat. Add sweet potatoes and cook for 10 minutes covered, stirring occasionally.
  • Move sweet potatoes to one side and add ground beef. Use a spatula to break ground beef into small pieces. Stir in onion and dry seasonings. Cook uncovered for 10 minutes, stirring occasionally.
  • In the meantime whisk together eggs and unsweetened almond milk in a medium mixing bowl.
  • Add spinach to pan and turn the heat off. Cover with lid and allow spinach to wilt for 2-3 minutes.
  • Divide hash between the large compartments of 4 MPOF white containers.
  • Wipe pan clean and heat the remaining tablespoon of olive oil over medium heat. Pour in eggs and cook for 5-6 minutes, stirring regularly.
  • Divide scrambled eggs between 4 small compartments and season with salt and pepper. Place 1 small cup of salsa in the remaining small compartments and add cilantro alongside the salsa.

Video

Nutrition

Calories: 450kcal | Carbohydrates: 23g | Protein: 38g | Fat: 23g | Sodium: 732mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Taco Seasoned Ground Beef and Sweet Potato Hash

Bacon Wrapped Omelets

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Bacon Wrapped Omelet. Yes, you read that correctly. How fun is this concept? Crispy bacon around eggs? Definitely a meal prep winner! Whole30 friendly, gluten free, and delicious.

Whole30 Bacon Wrapped Omelets

We all know that it’s important to start our days with a well-rounded breakfast, especially if you’ve got a lot on your to-do list! The right nutrients give your body the fuel it needs to stay energized, your brain the fuel it needs to process and make clear decisions, and your metabolism the fuel it needs to stay active. Most of us know this conceptually, but it can still be so difficult to prepare a proper breakfast in the morning. If you’re running late, the last thing you want to do is take the time to cook an omelet.

But what if you don’t have to? Bacon-wrapped omelets might sound like something a restaurant would serve for brunch, but you can officially add them to your meal prep recipes. Yup! This is a breakfast you make once and then get to enjoy throughout the week.

Whole30 Bacon Omelets

Not only are these bacon wrapped omelets about to make your weekday mornings infinitely better, they are also gluten free, paleo, and Whole30-approved! And you’ll love how moist and flavorful they are.

Bacon Wrapped Omelets

Salad for Breakfast?

Maybe you’re not so used to seeing salad on a breakfast plate. It might be new for you, but remember that little chat we had about how important a balanced breakfast is? We know we don’t have to tell you all of the nutritional benefits of kale, as it's one of the most nutrient-dense plants you can eat! So we think it has earned its place in a few breakfast meal prep recipes here and there.

Not a fan of kale in salad? The dressing will definitely convert you, but there's a trick to kale salads, and it's worth extra few minutes. It's called massaging the kale. It might sound silly, but that prep step, which literally involves rubbing the kale between your fingers to help soften its tough fibers, is going to significantly change the texture of your kale. The bitterness of kale plays well against the salty-savory bacon. Trust us.

Whole30 Bacon Omelets

Bacon Wrapped Omelets Ingredients

  • 8 strips bacon, Whole30 compliant
  • 6 eggs
  • ½ onion
  • 1 bell pepper
  • 1 tablespoon olive oil
  • Sea salt and pepper, to taste
  • Massaged Kale Salad:
  • 1 large bunch kale
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon lemon juice
Bacon Wrapped Omelets

How to Store and Serve Bacon Wrapped Omelets:

If you have leftover egg muffins, it’s best to store them in air tight meal prep containers in the refrigerator. They will last for 3-4 days in the fridge.

You can also freeze them for up to 2 months. Just place them in a zip-lock bag or airtight container and ensure it is properly sealed. When you’re ready to eat your egg muffins, microwave them for 30 seconds or heat them in the oven for 10 minutes.

They can be easily reheated and enjoyed for breakfast, lunch, or dinner. There are a few ways to reheat them, so they taste just as good as the first time. You can either microwave or heat them in the oven. The key here, since they are already cooked, is to warm them up just enough; otherwise the eggs can become a little rubbery.

You can air fry them as well. In a preheated air fryer, you'll be able to get a nice crisp to your bacon. You can do 400 degrees for 1 minute.

For best storage results, I use a FoodSaver vacuum sealer.

READ MORE ABOUT KALE AND/OR BREAKFAST!

Bacon Wrapped Omelets

Bacon Wrapped Omelets

You’ll love how moist and flavorful these bacon wrapped omelets are! The bacon crisps around the edges and keeps these Whole30 baked omelets from drying out while baking. Serve with a massaged kale salad for a veggie and protein packed breakfast.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 4 meals
Calories: 354kcal
Author: Nick Quintero

Ingredients

Bacon Wrapped Omelets

  • 8 strips bacon we used Pederson Farm brand
  • 6 large eggs
  • 1 medium bell pepper
  • 1 tbs olive oil
  • salt & pepper to taste

Kale

  • 1 large bunch kale
  • 1 tbs olive oil
  • 1 tbs red wine vinegar
  • 1 tbs lemon juice

Instructions

  • Preheat oven to 400 degrees F.
  • Cut bacon into 2 pieces, one long enough to wrap around the edges of a muffin tin, and the other to lay across the bottom.
  • Add bacon to muffin tins, and bake for 12 minutes.
  • While bacon is baking, saute peppers and onions in olive oil in a skillet over medium high heat, until softened. Season well with salt and pepper. In a bowl, whisk eggs and season with salt and pepper. Add sauteed peppers and onions.
  • Pour egg mixture into bacon cups, and then return to the oven for another 20 minutes, baking until eggs are set.
  • To make the kale salad, add chopped kale to a bowl, and drizzle with olive oil, vinegar, and lemon juice. Massage the dressing into the kale; you'll feel the leaves start to soften.

Notes

Nutrition for 1 out of 4 servings:
15.1g Protein | 16.8g Carbs | 26g Fat | 3.4g Fiber | 354 Calories

Nutrition

Serving: 1meal | Calories: 354kcal | Carbohydrates: 16.8g | Protein: 15.1g | Fat: 26g | Fiber: 3.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Bacon Omelets

Low-Carb Lettuce Wrap Sliders

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Lettuce Wrap Sliders are an easy keto meal prep for the week. Just a few ingredients and your low-carb lunch is waiting.

Rising grocery costs are hitting everyone right now, and one of the ways to keep your specific dietary goals on track, especially if your plan requires you to eat a lot of meat, is to buy things on sale and freeze, and to opt for cuts that are less expensive. Ground meats continue to be an affordable way to get those macros in and feed yourself over the course of several days, or feed your family in one clip. Grill these lean ground beef sliders and top them on lettuce leaves. Serve as a wrap with a quick sauce and classic crunchy vegetables. Perfect healthy meal prep recipe! (Don't skip the Primal Kitchen Garlic Aioli Mayo, as it really makes it!)

Lettuce Wrap Sliders

Low Carb Lettuce Wrap Ingredients

  • 1 lb ground beef
  • Salt and pepper to taste
  • 1 tomato
  • ½ red onion
  • 4 large romaine leaves
  • 4 tbsp. Primal Kitchen Garlic Aioli Mayonnaise

How to Make Low-Carb Lettuce Wrap Sliders

This meal prep idea is easy and comes together quickly either in a grill pan on the grill itself. Mix together the ground beef with ample salt and pepper. Separate them into four patties. Cook each one until it's ready, to your desired doneness (at least 155-160 F), and transfer to meal prep containers. Top with some of the Primal Kitchen garlic aioli mayo. Slice the red onion and tomato thinly, and top each burger with slices of red onion and tomato. And that is that! These lettuce wrap sliders come together in about 20 minutes from start to finish, and make for a great quick lunch.

(Psst: If you hate mayo, check this out: These Mayo Alternatives Will Save Your Life!)

How to Store and Serve Lettuce Wrap Sliders

You can reheat these if you want, or eat them cold out of the fridge. If you're aiming to reheat, wrap them in a little foil and pop them in the oven for a few minutes to reheat the burgers without drying them out. Then, place them back in the lettuce and top with the veggies. So good.

You can also double the patty recipe and freeze half of them before you cook them. Then, transfer to the fridge to defrost and then cook as desired.

These meal preps will keep in the fridge for up to 4 days in an airtight container. If you're going to serve them with chips, though, we recommend leaving those off until time to serve. Otherwise, they might get soggy in the fridge, what with all that condensation that's bound to happen in those containers.

Substitutions and Alterations

Feel free to use ground turkey, chicken or pork, or combine any of those with beef for a more flavorful burger. (This is a common trick used to make meatballs.)

Use Bibb or butter lettuce if you like. It's a bit softer and not as sturdy as romaine, but it will work.

Skip the mayo altogether and use mustard or a little ketchup if your diet can take the bit of sugar from ketchup.

READ MORE: Love sliders and pork? Try Pulled Pork Sliders With Sweet Potato Buns

Lettuce Wrap Sliders

Pro Tip: Habit forming is the key to effective, lifelong, health and wellness success. I made a Habit Forming workbook, by writing out a process and strategy to help you make the most our of your day/week/month.  Get it for Free HERE

Lettuce Wrap Sliders

Low-Carb Lettuce Wrap Sliders

These Lettuce Wrap Sliders are so easy to make. Every bite is bursting with flavor and you can prep these ahead of time for quick, grab-and-go meals.
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Lunch
Cuisine: American
Keyword: Beef, sliders
Servings: 4 Meals
Calories: 303kcal
Author: Meal Prep Mondays

Ingredients

  • 1 lb ground beef
  • Salt to taste
  • Black pepper to taste
  • 1 tablespoon olive oil
  • 1 tomato sliced thinly
  • ½ red onion sliced thinly
  • 4 romaine leaves
  • 4 Primal Kitchen Garlic Aioli Mayonnaise

Instructions

  • In a bowl, mix together the ground beef with plenty of salt and pepper. Separate the ground beef evenly and press into four patties.
  • Heat olive oil in a cast iron skillet or grill pan (or use your grill) over medium-high heat and add the patties.
  • Cook for approximately 7-8 minutes on both sides until it reaches your desired doneness (at least 155 F). Set them aside on a paper towel to drain briefly. Turn off the pan.
  • Line four meal prep containers with lettuce leaves and transfer the patties to the containers. Top each patty with mayo, and add the tomato and onion slices.
  • Seal the containers and refrigerate until ready to use. When it's time to eat, serve with your favorite veggie chips or carrot sticks, and enjoy!

Notes

 You can also add cheese slices if you prefer. This recipe makes four meals. Macros are not calculated for the chips and cheese.

Nutrition

Serving: 1Meal | Calories: 303kcal | Carbohydrates: 3g | Protein: 20g | Fat: 23g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 80mg | Potassium: 451mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2086IU | Vitamin C: 6mg | Calcium: 34mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Lettuce Wrap Sliders

Salmon Cobb Salad Meal Prep

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Cobb Salad Meal Prep is even better than the classic, thanks to the addition of salmon. Super high protein gluten-free meal prep!

Meal prep fam, we know you’re all out here just trying to live your best life. But sometimes #thestruggleisreal and you accidentally promise your co-worker you’ll do Whole30 with them? You have good intentions, we know- you really are a gem. But now what? If you don’t have any easy meal prep ideas, and you’re getting hangry.

what if we told you we had a killer lunch (or healthy dinner) recipe that is gluten free, low carb, paleo, and Whole30-friendly? And will actually leave you feeling full and satisfied? Would you believe us? We came up with this delicious Salmon Cobb Salad Meal Prep so you’d have to!

Salmon Cobb Salad Meal Prep

What's in this Cobb Salad?

A classic Cobb salad has eggs, bacon, and chicken as its protein sources, but we decided to sub the chicken for wild-caught salmon for an extra boost of varied nutrition. A single serving of salmon has some of the highest amounts of omega-3s (in the form of DHA and EPA) of any other type of fish: an impressive 2-4 times what most organizations recommend as the daily intake for a healthy individual! In addition to these essential fatty acids, one serving of salmon offers an entire day’s worth of Vitamin D, more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. Don’t go thinking you necessarily need to start having salmon for every meal, but if you love it as much as we do we have a few other salmon meal prep ideas for you. Check out this delicious Apricot Salmon Meal Prep and super easy Turmeric Ginger Salmon. You’re welcome.

How to Make Salmon Cobb Salad Meal Prep

This salad is a bit of prep, and then mostly just assembly. Cook the hard boiled eggs ahead of time; they can be done a day or so before you want to make the rest, if you like. The only other real "cooking" involves baking the salmon at 350 for a bit in the oven and cooking the bacon. Again. all of this can be broken into other steps. Veggies get washed and chopped as usual, and the dressing is a simple red wine vinaigrette.

How to Store this Salmon Cobb Salad Meal Prep

Once you've made this, it keeps great, but we recommend as usual to store the salad dressing separately so it doesn't get soggy. Keep it all in the fridge in meal prep containers until you're ready to eat. Should be great for 4 days or so. You won't have a problem eating this for lunch or dinner. Just look at those colors, right?

If for some reason you want to freeze any leftover salmon, you can. Just wrap it tightly, date it and label it, and use within 3 months!

Salmon Cobb Salad Meal Prep

How to Serve Cobb Salad Meal Prep

We suggest a classic simple Red Wine Vinaigrette for this Salmon Cobb Salad. There are finally clean and delicious salad dressings on the market these days, many of which are suitable for all of the diets we build our meal prep ideas around. But a lot of them will cost you upwards of $6/bottle. Yikes. Having a go-to DIY salad dressing recipe like this one can save you lots of calories and lots of money over the years. And hey, we get it... sometimes you just don't want another salad! If that's the case, here are 25 healthy meal prep recipes for people who hate salads... 

Let us know in the comments below what you think of this salmon meal prep!

Salmon Cobb Salad Meal Prep Ingredients:

Salmon Cobb Salad Meal Prep
  • 4 eggs
  • 8 slices bacon
  • 2-3 wild Alaskan salmon filets
  • 8 cups romaine lettuce
  • 1 pint grape tomatoes, halved
  • 1 avocado, sliced
  • Himalayan sea salt
  • Black pepper
  • 4 TBS red wine vinegar
  • 4 TBS olive oil
Salmon Cobb Salad Meal Prep
Salmon Cobb Salad Meal Prep
Salmon Cobb Salad Meal Prep
Whole30 Salmon Cobb Salad Meal Prepblog
Salmon Cobb Salad Meal Prep

Salmon Cobb Salad Meal Prep

We came up with this delicious cobb salad with baked salmon and a mix yourself red wine vinaigrette that you're going to love.
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Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Fish, Meal Prep, Salmon
Servings: 4 meals
Calories: 427kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 8 slices bacon we used Pederson Farm brand (60 calories for 2 slices)
  • 2-3 4 ounce salmon filets we used 2
  • 8 cups romaine lettuce
  • 1 pint Grape Tomatoes halved
  • 1 large Avocado sliced
  • salt & pepper as desired
  • 4 tablespoon red wine vinegar
  • 2 tablespoon olive oil

Instructions

  • Preheat oven to 350 and line a baking sheet with aluminum foil. Place salmon filet on the sheet and season with a bit of Himalayan sea salt and black pepper. Bake for 10-15 minutes, until bright pink and tender. Set aside and flake for serving.
  • Boil the eggs by adding to boil water for 10 minutes, then rinsing and peeling under cool water. Quarter them and set aside.
  • Prepare the bacon by adding to a nonstick skillet over medium high heat. Cook for 5-8 minutes, flipping once halfway, until well browned and crispy. Transfer to a paper towel lined plate to drain, then crumble into large chunks.
  • Wash and chop any remaining vegetables.
  • Prepare the red wine vinaigrette by mixing 1 TBS of red wine vinegar with 1 TBS olive oil in individual containers.
  • Divide lettuce between 4 meal prep containers then add the tomato, avocado, bleu cheese, bacon bits, eggs, and baked salmon. Store dressing on the side. Add a dash of Himalayan sea salt and black pepper on top, if desired. Keeps in the fridge for 3-4 days.

Notes

Nutrition for 1 out of 4 servings:
24.8g P | 12.1g C | 29.6g F | 5.2g Fiber | 427 Calories

Nutrition

Serving: 1meal | Calories: 427kcal | Carbohydrates: 12.1g | Protein: 24.8g | Fat: 29.6g | Fiber: 5.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Ahi Tuna and Watercress Poke Bowl

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Ahi Tuna and Watercress Poke Bowl is a flavorful and super colorful Asian-inspired meal prep that's better than sushi takeout!

Enjoy all the fresh flavors of sushi with this antioxidant-rich poke bowl full of nutrient-rich watercress, vibrant raw vegetables, ahi tuna, and nutty sesame seeds.

We often crave light, fresh, and colorful meals, especially when the weather is warm and we want to spend less time in the kitchen and more time outside. And because eating a heavy meal when it's hot doesn't always feel right, amiright? Insert this nutrient-dense, beautiful, 10-minute recipe!

This Ahi Tuna Watercress Poke Bowl packs in a ton of nutrients, thanks to our friends, watercress, carrots, cabbage, cucumber, and edamame. However, it's also got a great balance of protein from the ahi tuna and carbs from the rice. Let's not forget some healthy fats from sesame oil and sesame seeds in the marinade.

Thank you to B & W Quality Growers for sponsoring this Ahi Tuna and Watercress Poke Bowl recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Ahi Tuna and Watercress Poke Bowl Ingredients

Ahi Tuna and Watercress Poke Bowl
  • 1 lb. sushi grade ahi or yellowtail tuna, sliced into 1-inch cubes
  • 2 cups watercress
  • 2 cups cooked white rice, chilled
  • 1 cup shelled edamame, thawed
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • 1 cup sliced cucumber
  • ½ cup pickled ginger
  • 2 tablespoon coconut aminos
  • 2 tablespoon rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoon sesame seeds

What is Watercress, Anyway?

We have been sharing a lot about watercress lately because, well, we love it! We love how affordable it is, how easy it is to incorporate into a variety of different recipes, and how it has so many health benefits! Hello, slow skin aging!

Usually, when you think "greens," you automatically gravitate toward something like a salad. But, as we showed you with the pesto recipe, you aren't just limited to salads. We mean, take a look at this gorgeous Ahi Tuna and Watercress Poke Bowl.

Having fresh ingredients like watercress on hand helps make meal prepping much easier, more delicious, much more beautiful, and, of course, healthy all at the same time!

How to Make Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

This is simple assembly and not any real "cooking," necessarily. You combine the amazing and gorgeous tuna in a bowl with the sesame seeds, coconut aminos, and rice vinegar. The vinegar basically "cooks" the tuna, as if you were eating ceviche or something similar. It's perfectly safe! The rest of the ingredients just get prepped and added raw to the meal prep containers. It's like that!

How to Store and Serve Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

Keep this in the fridge, tightly covered, once you've meal prepped it. It's good for 3 to 4 days. Serve it just as it is, tossed in a bowl. It's literally a complete meal so you don't need to add any other veggies or starches with it. We love this kind of prep. It's so easy for lunch and dinner! You might just end up eating it twice in one day. We won't judge, ever!

Substitutions and How to Customize this Poke Bowl

You can certainly leave off some of the ingredients, but we really love the edamame, the crunch of the cabbage, carrots, and sliced cucumbers. If you can't find watercress or you discover you don't like it, you can use baby arugula or baby spinach instead. Just make sure you use something with smaller leaves that are about the same size as the rest of the ingredients. It will make it a lot easier to toss everything together and eat it.
You can use any kind of rice you like here, whether it's white, brown, or even cauliflower rice, or quinoa if you want to up the protein.

Other Awesome One-Bowl Meals!

Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl
Ahi Tuna and Watercress Poke Bowl


Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

Enjoy all the fresh flavors of sushi with this antioxidant-rich poke bowl full of nutrient-rich watercress, vibrant raw vegetables, ahi tuna, and nutty sesame seeds.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: dinner, Lunch, Main Course
Cuisine: Japanese
Keyword: dinner, gluten free, low calorie, lunch, pescatarian, vegetarian
Servings: 4 meals
Calories: 370kcal
Author: Nick Quintero

Ingredients

  • 1 lb. sushi grade ahi or yellowtail tuna sliced into 1 inch cubes
  • 2 cups watercress
  • 2 cups cooked white rice chilled
  • 1 cup shelled edamame thawed
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • 1 cup sliced cucumber
  • ½ cup pickled ginger
  • 2 tablespoon coconut aminos
  • 2 tablespoon rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoon sesame seeds

Instructions

  • Combine tuna, coconut aminos, rice vinegar, and sesame seeds in a medium mixing bowl. Gently stir to evenly coat tuna. Divide tuna among 4 MPOF black containers.
  • Evenly divide the remaining ingredient among containers. Cover and refrigerate until enjoying.

Nutrition

Calories: 370kcal | Carbohydrates: 34g | Protein: 35g | Fat: 6g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Kofta Kebab Meal Prep

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Kofta Kebab Meal Prep takes the best aspects of meatballs and turns them into an easy meal prep served with pita, hummus, and tzatziki!

Here at MPOF, we’re human, too. And this means, among other things, that naturally we are no different than our ancestors in our love for meatballs. (What? You don't believe us? Ask people in your family!) 

Therefore, it's intergenerational love that brings you today’s kofta kebab meal prep recipe. And gosh darn, is it ever tasty! This dish combines the two iconic Middle Eastern culinary traditions of kofta and kebabs together in a combination that is doubly delicious!

Kofta Kebab Meal Prep

What is Kofta?

Well, meal prep fam, Oxford Dictionary defines it as, “a savory ball made with minced meat, paneer, or vegetables.” In general, though, kofta is a traditional food most commonly made from an amalgam of beef and lamb and can most commonly be found in the cuisine of the Middle East and some Mediterranean countries. Basically, kofta is a kind of meatball! And the tradition of adding heat to meat? Well, that transcends human history in a completely ubiquitous way, friends. Meatballs have been a beloved staple food for many hundreds of thousands of years, and they transcend most every culinary cultural boundary we can think of. Truth!

Kofta Kebab Meal Prep

What Are Kebab's Macros?

This kebab meal prep recipe also delivers in the way of nutritional value! Containing 21g of protein, 1g of fiber, and 27.5g of fat per single serving, our keto readers will find that this kebab meal prep is nothing to shake a stick at (or meat on a stick, for that matter)! We love the fact that it’s paleo and Whole30-compliant, too, so our readers on these diet plans won’t get the short end of the stick, should they decide to make these kebabs for their weekly prepped meals. (OK, we'll stop now with the sticky puns!)

Kofta Kebab Meal Prep

Kofta Kebab Meal Prep Ingredients

  • ½ cup chopped yellow onion
  • 3 garlic cloves
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 2 tablespoons fresh cilantro
  • ½ teaspoon ground coriander
  • 1 tablespoon fresh mint leaves
  • ½ teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground paprika
  • 2 teaspoons grapeseed oil, or vegetable oil
  • 1 pound ground beef chuck (80% lean meat, 20% fat)*
Kofta Kebab Meal Prep

How to Make Kofta Kebab Meal Prep

This prep all starts by bringing together the beef and spices. Start by bringing the garlic and onion with the spices in the food processor, along with a little bit of the ground meat. Then it all gets combined in a bowl and you form it into these long patty-like shapes that fit nicely over the skewers that you've been soaking for about 20 minutes or so (this is so they don't burn when you pop them on the grill, naturally!). These will rest in the fridge once you've formed them, and then you can fire up the grill!

How to Store and Serve Kofta Kebab Meal Preps

These can go right into the containers once you've cooked them, along with some pita, cut up veggies, and maybe even some tzatziki, which you can make with a little garlic, plain yogurt, dill, and chopped cucumbers, or you can buy already prepped. It's a great contrast to the gently spiced meat. They'll keep in the fridge for 4 to 5 days, and you can also very easily freeze the kofta. Just wrap it tightly and put in a zip-close bag you've labeled with the contents and the date. Reheat from frozen in the oven or defrost in the fridge first for optimal taste! They'll keep in the fridge for 3 to 4 months.

You can eat this meal prep at room temp or even reheat it if you want, but that's up to you. We kind of like this at room temperature or even a little cold.

Serve alongside hummus, if you want, or a small fattoush salad or other salad with a zippy red wine vinaigrette. A bulgur wheat salad such as tabbouleh would taste great here, too.

Substitutions and Customizations

By the way, if you want a more traditional flavor for your fare, you can absolutely incorporate ground lamb with the beef, and you’ll still get all the nutritional benefits!!

More Middle Eastern-Inspired Meal Preps to Love!

Kofta Kebab Meal Prep
Keto Kebab Meal Prep
Kofta Kebab Meal Prep

Kofta Kebab Meal Prep

These kofta kebabs are made with ground beef and seasoned with an assortment of spices. It is best served alongside tzatziki or hummus.
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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: Main Dish
Cuisine: Mediterranean
Keyword: Beef, Meal Prep
Servings: 8 skewers
Calories: 340kcal
Author: Nick Quintero

Ingredients

  • ½ cup yellow onion chopped
  • 3 cloves garlic
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tbs fresh cilantro
  • 1 tbs fresh mint
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon ground turmeric
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground paprika
  • 2 teaspoon grapeseed oil or neutral oil of choice
  • 1 pound ground beef we used 80/20

Instructions

  • If using wooden skewers, soak in water for 30 minutes
  • In the bowl of a food processor fitted with a blade attachment, pulse together onion, garlic, salt, pepper, cilantro, mint, cumin, coriander, turmeric, cinnamon, paprika, and oil. Scrape down the sides of the bowl as needed to ensure thorough mixing. Add about 2 tablespoons of ground beef. Process until spice mixture resembles a thick paste.
  • Transfer spice mixture to a large bowl with remaining ground beef. Use your hands to gently combine ingredients together.
  • Divide spice-meat mixture into 8 equal portions. Shape each portion into an oblong. Gently flatten with your palm and mold around a wooden skewer. Finish by lightly pressing it flat. Arrange on a baking tray. Repeat with remaining portions. Let chill in the fridge for 20 minutes or 10 minutes in the freezer.
  • Preheat the grill for medium-high. Lightly brush oil over grill grates. Alternatively, use a cast-iron skillet over medium heat. Cook kofta kebabs for 4-5 minutes on each side until browned.
  • Serve warm with pita bread (or flatbread), bulgar, hummus, and/or tzatziki sauce (optional)
  • NOTE: Ground lamb or a mixture of ground lamb and ground beef can be used.

Notes

WW Smart Points= Green:9  Blue:9  Purple:9
__
Nutrition for 1 out of 4 servings (1 serving = 2 skewers)
21g Protein | 4.5g Carbs | 27.5g Fat | 1g Fiber | 340 Calories

Nutrition

Serving: 1meal | Calories: 340kcal | Carbohydrates: 4.5g | Protein: 21g | Fat: 27.5g | Fiber: 1g
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Chicken BLT Pasta Salad

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Chicken BLT Pasta Salad! We know BLTs are awesome but if you add chicken and pasta you've got a full-fledged meal! Easy to make gluten free!

This hearty salad eats like a meal with high-protein chicken, pasta, and smoky bacon. It’s everything you love in a BLT sandwich, but packed into a salad! Truth!

Chicken BLT Pasta Salad Ingredients

Chicken BLT Pasta Salad 
  • 8 ounces uncooked gluten-free bow tie pasta
  • ½ lb. cooked shredded chicken
  • 4 cups chopped romaine lettuce
  • 1 cup chopped tomato
  • ½ cup cooked/chopped bacon
  • ½ cup light ranch dressing
  • 2 cups green grapes, for serving
  • 1 cup raspberries, for serving

How to Make Chicken BLT Pasta Salad

Chicken BLT Pasta Salad 

You can get started by cooking the bowtie (farfalle) pasta; we've called for gluten-free pasta but feel free to use whatever you have on hand. While it's cooking, assemble the ingredients and have them ready, which may involve cooking the bacon. Chop the tomatoes, get the lettuce ready, and shred the chicken. We like using store-bought rotisserie chicken for meals like this, but you can certainly gently poach or grill some chicken and shred it. (We're fans of poaching chicken for salads because it tends to both stay moist and shred easily that way.)

How to Store and Serve Chicken BLT Pasta Salad

Chicken BLT Pasta Salad 

This preps great! Just make sure you put the dressing on the side if you want the salad to stay as crispy as possible. Then just toss right before serving. Keep it in the airtight containers for 4 days. If you aren't going to make this all in one go, definitely cook the bacon the night before, and even the chicken. Keep it in the fridge, and then when you cook the pasta, get those ingredients out along with everything else, and then just assemble and portion into meal prep containers, or serve immediately!

We love this with a little fruit on the side (berries and grapes), but if you aren't following a gluten-free protocol, a nice crusty baguette would be great. You could also serve this alongside a light veggie-based soup if the weather isn't too hot.

Chicken BLT Pasta Salad 

Substitutions and How to Customize This Salad

We are big fans of ranch dressing; we even have a recipe on this website for it. Go for a light ranch if you want though, because that's what we're using here. But ours is good! Trust us. Blue cheese would be ok, too, but this salad is really made for ranch.

Feel free to use another small short pasta such as fusilli or penne. Something tricolor would be fun, too. Salmon or shrimp would be fine substitutes for the chicken.

You know what would REALLY make this salad even better? Chunks of avocado! Trust us on this! Some red onion, sliced thinly, is a natural addition, but it's not necessary.

Other greens are fine here, too, like baby spinach or kale, but there's something classic about romaine.

And if you're loving the pasta, make the whole box instead of half. It'll definitely change the proportions and the macros, but the salad will go further!

More Awesome Chicken and BLT Meal Preps!

Chicken BLT Pasta Salad 
Chicken BLT Pasta Salad 
Chicken BLT Pasta Salad 

Chicken BLT Pasta Salad 

This hearty salad eats like a meal with high-protein chicken, pasta and smoky bacon. It’s everything you love in a BLT sandwich packed into a salad! 
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: American
Keyword: gluten free, one dish, Pasta
Servings: 4 meals
Calories: 462kcal
Author: Nick Quintero

Ingredients

  • 8 ounces uncooked gluten-free bow tie pasta
  • ½ lb. cooked shredded chicken
  • 4 cups chopped romaine lettuce
  • 1 cup chopped tomato
  • ½ cup cooked/chopped bacon
  • ½ cup light ranch dressing

For Serving

  • 2 cups green grapes
  • 1 cup raspberries

Instructions

  • Cook pasta according to package directions. Drain pasta and rinse with cold water. Add pasta to a large bowl with lettuce, tomato, bacon, and shredded chicken. Gently stir to combine.
  • Divide pasta salad among large compartments of 4 teal MPOF containers. Divide ranch dressing among 4 small sauce cups and place next to each salad. Divide grapes and raspberries among each small container. Stir dressing into the salad right before enjoying it.

Nutrition

Calories: 462kcal | Carbohydrates: 52g | Protein: 31g | Fat: 11g | Fiber: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Gluten Free Sweet Potato Pizza Meal Prep

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Gluten free sweet potato pizza meal prep doesn't mean you're eating "pizza" on a sweet potato, but the crust is made from this popular tuber!

There’s a long list of reasons why we love meal prep recipes. At the top of that list is the fact that what used to be time-consuming and stressful (we’re looking at you, dinner) is now a breeze and even fun! We know #thestruggleisreal for those of you who don’t do gluten... because, well, pizza.

But what if we told you that even those who can't or do eat gluten could enjoy this meal prep recipe? Enter Sweet Potato Pizza!

Gluten Free Sweet Potato Pizza Meal Prep

Gluten Free Sweet Potato Pizza Meal Prep Ingredients

Gluten Free Sweet Potato Pizza Meal Prep

For the crust:

  • 1 ½ cups sweet potato puree from roasted sweet potatoes
  • 1 egg
  • 1 cup almond flour
  • ¼ cup arrowroot
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 teaspoon Italian seasoning or oregano
  • ¼ teaspoon sea salt

Optional Toppings:

  • ¾ cup marinara or pizza sauce
  • 1 cup mozzarella cheese, shredded
  • 2 cups sliced veggies such as mushrooms, onions, peppers, olives, and zucchini
  • Parmesan and red pepper flakes, optional, to garnish

The Story Behind This Gluten-Free Sweet Potato Pizza

We’re going to guess that maybe a few of you have had the dreaded cardboard gluten free pizza experience. It’s been months since you’ve had anything bready and you’re so excited to take that first bite... and then suddenly you’re wishing you had anything else to take a bite of. We’ve been there, too. So we fool-proof tested this meal prep recipe to ensure that this Sweet Potato Pizza is never added to your list of dinner traumas. It’s super easy to make (only a handful of ingredients!), the crust stays crispy and firm enough to hand-hold, and the pop of Italian seasoning in the base is so perfect you’ll almost forget you’re eating heart-healthy sweet potato!

Gluten Free Sweet Potato Pizza Meal Prep

Why Are Sweet Potatoes So Good For You?

Have you ever wondered what makes sweet potatoes different than regular potatoes? Even though they carry the same name, sweet potatoes are actually in an entirely different family of plants! Their characteristic orange hue is an indication of the nutrients inside, specifically a huge burst of beta-carotene, an antioxidant that converts to Vitamin A once consumed.

Since the crust is already such a nutritional powerhouse, we decided to stick with the theme of reinventing the entire pizza-eating experience and loading our Sweet Potato Pizza with tons of delicious and nourishing veggies. You choose your favorite toppings, but we love the flavor and texture combination of mushrooms, red onion, zucchini, green pepper, tomato, and olives. Enjoy!

How to Make Sweet Potato Pizza

The crust isn't hard to do! You combine sweet potato puree with some other flours such as almond and arrowroot, along with an egg, good ole salt and pepper, and seasonings. That's your crust. For real.

Then, the toppings are straightforward. A whole lot of veggies. Slice them up pretty thinly. And get some good mozzarella cheese, either pre-shredded (very convenient) or shred it yourself. Add those veggies you've lovingly sliced, and you're good to go. Red pepper flakes optional, amirite?

All of these veggies are customizable. Do what you want here!

And if you're feeling it, you can certainly add crumbled sausage or sliced pepperoni if you wanna take it out of the realm of veggie lovers. It'll still be gluten free.

Gluten Free Sweet Potato Pizza Meal Prep

How to Store and Serve Gluten Free Sweet Potato Veggie Pizza

This keeps great in meal prep containers if you want to prep it for the week. It will reheat well in a hot skillet (or even the air fryer; people love to reheat pizza in the air fryer!) Keep it covered in the fridge for 3 to 4 days. You can also freeze this pizza. Just wrap it in foil and pack it in a zip-close freezer bag. Label and date it, and you're set. Bake it off again from frozen at the same temperature we've specified below, and add 10 mins or so. You can also defrost it in the oven and just reheat it in a skillet that way, and put a lid over the top to re-melt the cheese.

I mean, look at that? Doesn't that look great? Check out that cheese pull!

Gluten Free Sweet Potato Pizza Meal Prep
Gluten Free Sweet Potato Pizza Meal Prep

References: https://www.bbcgoodfood.com/howto/guide/health-benefits-sweet-potato

Gluten Free Sweet Potato Pizza Meal Prep

Gluten Free Sweet Potato Pizza Meal Prep

A paleo and gluten free sweet potato crust is topped with tons of cheese and veggies for a healthier alternative to everyone’s favorite meal. The sweet potato crusts bake up crispy around the edges and firm enough to hand hold - no mushy veggie crust here!
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Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 4 pizzas
Calories: 472kcal
Author: Nick Quintero

Ingredients

  • 1 ½ cup sweet potato puree from roasted sweet potatoes
  • 1 large egg
  • 1 cup almond flour
  • ¼ cup arrowroot flour
  • 1 tbs olive oil
  • 1 tbs white wine vinegar
  • 1 teaspoon Italian seasoning
  • ¼ teaspoon salt

Toppings

  • ¾ cup pizza or marinara sauce
  • 2 cups sliced veggies mushrooms, onions, peppers, olives, zucchini
  • cup mozzarella cheese
  • Parmesan cheese optional
  • red pepper flakes optional

Instructions

  • Roast the sweet potatoes at 425 for about an hour or so, until they are very soft, or buy a canned puree! Keep the oven on.
  • Once potatoes have cooled, scoop out the flesh, and measure out 1 ½ cups of sweet potato puree.
  • In a large mixing bowl, add sweet potatoes, and use a hand mixer to whip them until they are smooth.
  • Add the rest of the ingredients, and use the hand mixer again to mix well.
  • Line a cookie sheet with baking paper. Scoop "dough" in heaping ½ cups (the recipe will make 4 small pizza crusts).
  • Wet your fingers, and lightly press down on the top of each mound to form a crust-like shape.
  • Cover 1 mound of dough with another piece of parchment, and then use a meal prep container to press down until the sweet potato is about the size and shape of the container (about 4 inches x 6 inches). The centers of the crusts need to be very thin to cook all the way through. (If you don’t press them down thinly enough, your crusts will end up slightly mushy but still delicious in the center.)
  • I like to use wet fingers to gently mold the edges of the crust, but this is optional.
  • Bake the crusts for 30 minutes. Remove from the oven and top with sauce, cheese, and veggies, as desired.
  • Return topped pizzas to the oven for 12-20 minutes, depending on how many toppings are added. A basic cheese pizza will bake in 12 minutes, but a pizza loaded with tons of veggies will take 20.
  • These pizzas are delicious cold, but reheat well also. To reheat, place on a lined cookie sheet, and bake at 425 degrees F for 12 minutes.

Notes

Nutrition for 1 out of 4 pizzas (not including optional toppings):
18g Protein | 48g Carbs | 26g Fat | 7g Fiber | 472 Calories
 

Nutrition

Serving: 1pizza | Calories: 472kcal | Carbohydrates: 48g | Protein: 18g | Fat: 26g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Whole30 Bacon & Strawberry Breakfast Salad

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Whole30 Bacon & Strawberry Breakfast Salad contains the usual breakfast suspects but in a healthy arugula salad. Toss it with a creamy tahini green goddess dressing, or your favorite Whole30 approved salad dressing.

Breakfast salad. You read that right, we’re switching things up around here. This isn’t your typical breakfast meal prep idea. We were thinking about calling this The Best Dang Salad You’ve Ever Had That Just Happens to Be For Breakfast, but it didn’t quite have the same ring to it, you know?

What's In this Breakfast Salad?

Let’s dive in. Arugula, strawberries, avocado, eggs…. BACON. You would normally have the majority of those items on your breakfast plate anyway, right? So why not bring arugula to the party? Arugula is a beautiful green from the Mediterranean with a crisp, peppery bite that immediately elevates any plate it touches. It’s high in fiber, potassium, calcium, and folate as well, earning its spot as both a delicious and beneficial addition to the standard breakfast plate. And did we mention that this arugula has bacon on it?

Whole30 Bacon & Strawberry Breakfast Salad

We’re fruit lovers here at MPOF, and strawberries are a favorite. Strawberries are low-calorie, fiber-rich fruits that also pack a much-needed punch of vitamins and minerals. And their sweet flavor is a perfect complement to the rest of the ingredients in this dish: peppery arugula, rich avocado, savory eggs, and salty bacon.

(A note that strawberries are often pretty high on the Dirty Dozen list, an annual resource for determining which of our conventionally grown produce items typically come to us with the most pesticides on them. Because of the strawberry’s soft flesh, this fruit is particularly susceptible to absorbing the pesticides it’s especially likely to be treated with. Buy organic whenever possible, if you can!)

Whole30 Bacon & Strawberry Breakfast Salad Ingredients

  • 6 cups arugula
  • 1 pint strawberries
  • 8 slices bacon
  • 4 eggs, hard boiled
  • 1 large avocado

Tahini Green Goddess Dressing:

  • ¼ cup tahini
  • 3 tablespoons lemon juice
  • 3 tablespoons white wine vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 1 clove garlic
  • Sea salt, to taste
  • ¼ cup fresh parsley
  • ¼ cup fresh basil
  • 2 tablespoons fresh dill
Whole30 Bacon & Strawberry Breakfast Salad

How to Make Whole30 Bacon and Strawberry Salad

First, start by making the hard-boiled eggs, using your favorite method. Set those aside in the fridge. You can do those ahead of time by a day or so. The same thing goes for the bacon, which you'll want to cook ahead of time, too. All you need are some washed and sliced strawberries, some arugula (baby is especially nice here if you can find it), and the ingredients for the dressing. Combine all of the dressing ingredients in a blender or food processor and store it in the fridge until it's time to eat!

How Serve Strawberry Arugula Breakfast Salad

Of course, you're meal prepping! Assemble everything in meal prep containers and keep the dressing on the side so the salad doesn't get soggy. Add right before you're ready to eat.

Whole30 Bacon & Strawberry Breakfast Salad

And speaking of dressing, we like to enjoy this unique dish with a beautiful garlicky Green Goddess Dressing made with tahini and fresh herbs such as parsley, basil, and dill. Perfectly appropriate for the fresh Mediterranean base of this breakfast salad. And even with all of that added deliciousness, this meal prep idea is still Whole30 approved!

Whole30 Bacon & Strawberry Breakfast Salad

Substitutions and Customizations

For this salad, you can use any kind of bacon you want.

Feel free to use other berries, such as blueberries, raspberries, or blackberries, or a combination thereof.

Substitute baby spinach or even romaine if you need to, in place of the arugula. Kale would work, too.

You can also make this dressing with the dried versions of the fresh herbs it specifies; just use a tablespoon instead of the amount written in this recipe.

More Salads and Breakfast Ideas To Meal Prep!

Whole30 Bacon & Strawberry Breakfast Salad
Whole30 Bacon & Strawberry Breakfast Salad

References:
https://www.healthline.com/health/food-nutrition/arugula#benefits
https://www.organicfacts.net/health-benefits/fruit/strawberries.html
https://www.ewg.org/foodnews/dirty-dozen.php

Whole30 Bacon & Strawberry Breakfast Salad

Whole 30 Bacon & Strawberry Breakfast Salad

The usual suspects at breakfast make an appearance in this healthy arugula salad. Top this off with a creamy tahini green goddess dressing, or use your favorite Whole30 approved salad dressing.
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Course: Breakfast
Cuisine: American
Keyword: Bacon, Egg, Meal Prep
Servings: 4 meals
Calories: 429kcal
Author: Nick Quintero

Ingredients

  • 6 cups arugula
  • 1 pint strawberries
  • 8 slices bacon
  • 4 large hard boiled eggs
  • 1 medium avocado

Tahini Green Goddess Dressing

  • ¼ cup tahini
  • 3 tbs lemon juice
  • 3 tbs white wine vinegar
  • 2 tbs olive oil
  • 2 tbs water
  • 1 clove garlic
  • Sea salt to taste
  • ¼ cup fresh parsley
  • ¼ cup fresh basil
  • 2 tbs fresh dill

Instructions

  • Prepare the dressing by adding all ingredients through sea salt to a blender, and blending until smooth. Add the fresh herbs, and pulse until combined. Keep your dressing stored separately from salads until ready to enjoy, in a sealed container in the fridge.
  • Cook bacon over medium high heat to desired doneness. (Hard boil your eggs while the bacon cooks.)
  • Add arugula, sliced strawberries, eggs, and bacon to salad containers. Add avocado the day of serving.

Notes

Macros for 1 out of 4 servings:
16g Protein | 17g Carbs | 36g Fat | 429 Calories
 
WW Smart Points= Green:12  Blue:10  Purple:10

Nutrition

Serving: 1meal | Calories: 429kcal | Carbohydrates: 17g | Protein: 16g | Fat: 36g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot Ropa Vieja Meal Prep

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Crockpot Ropa Vieja Meal Prep is a delicious stew of beef and veggies that happens to also be gluten free and loaded with protein!

No matter what time of year it is, ropa vieja is a delicious dish made from shredded or pulled beef. Think of it like a stew with beef and vegetables in a richly spiced tomato base. The result is a hearty and satisfying meal prep that packs a fantastic protein punch. And though it is enjoyed across the Caribbean, ropa vieja is actually one of the national dishes of Cuba!

We love slow cooking because it really aligns with our values at MPOF. We believe that cooking shouldn’t detract from enjoying the rest of your life, but that we should never have to compromise flavor or variety for the sake of a convenient meal. This Ropa Vieja slow cooker meal prep is the best of both worlds: super simple and easy to throw together (hello, 15 minutes of prep), and absolutely delicious when it’s ready. Plus your home will smell amazing while the flavors develop throughout the day.

Crockpot Ropa Vieja Meal Prep Ingredients

  • 2 tablespoons olive oil
  • 2 pounds flank steak
  • 2 teaspoons sea salt
  • Black pepper, to taste
  • 2 cloves garlic, minced
  • 2 onions, sliced in long strips
  • 2 bell peppers, sliced in long strips
  • 2 tablespoons cumin
  • 2 tablespoons paprika
  • 1 tablespoon oregano
  • ¼ teaspoon cayenne
  • 2 cans diced tomatoes
  • 2 cups chicken broth
  • ¾ cup pitted green olives, sliced
  • 2 teaspoons white wine vinegar

How to Make Crockpot Ropa Vieja Meal Prep

Often, slow cooker meals can turn out bland and flat, and that's more often than not because a step was skipped. What are we talking about? We're talking about starting the steak and veggies first in a hot skillet in order to develop flavor and color on the food. Once you do this, you'll never skip this step before when you're doing meal preps for a slow cooker. Just a little bit of extra time goes a long way once it hits the crockpot. So, once these main ingredients start to cook a bit, transfer to the slow cooker, along with all the seasonings, tomatoes, and chicken broth, etc. And then? Set it and forget it!

How to Store and Serve Slow Cooker Ropa Vieja

ropa vieja meal prep

We love how well this keeps. It preps great and just needs an airtight container. It will keep for up to 5 days in the fridge. Just reheat in the microwave or on the stovetop in a saucepan until piping hot all the way through.

You can also without a doubt freeze this dish; we'd leave off the garnishes, as avocado's texture suffers when you freeze it. If you make rice to go along with it, you can freeze that, too, whether it's brown, white, or cauliflower rice.

This delicious Ropa Vieja slow cooker meal prep can be frozen to be used later and savored all year round. Enjoy by itself or serve the traditional way, alongside black beans, rice, or plantains (or atop cauliflower rice, which you know we love, to keep the whole shebang Whole30 compliant).

ropa vieja meal prep

Despite the variations in Ropa Vieja recipes, tomatoes, and bell peppers can always be expected in the base. Did you know that bell peppers actually have more vitamin C per serving than oranges? Yup! Eating one whole red bell pepper can provide over 160% of our daily need of the crucial immune-supporting vitamin. Acidic additions such as capers, pimientos, and olives are also to be expected in this Cuban classic, and we decided to feature olives in ours. Olives are high in naturally occurring antioxidants, making them wonderful allies in the support of our cardiovascular system and protecting against cellular damage due to free radicals.

More Slow Cooker and Stew Meal Preps

Gluten Free Crockpot Ropa Vieja Meal Prep
ropa vieja meal prep

Crockpot Ropa Vieja Meal Prep

A thick Cuban inspired beef stew made by simmering tomatoes and peppers with flank steak, and then shredding the beef. Serve as a stew, or use to top cauliflower rice. This beef stew is freezable, so enjoy some now and freeze to have healthy meals on hand later.
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Prep Time: 15 minutes
Cook Time: 3 hours
Total Time: 3 hours 15 minutes
Course: Lunch, Main Dish
Cuisine: Brazilian
Keyword: Beef, Meal Prep, Slow Cooker
Servings: 6 meals
Calories: 400kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 2 lbs flank steak
  • 2 teaspoon Sea Salt
  • black pepper to taste
  • 2 cloves garlic minced
  • 2 medium onions sliced into long strips
  • 2 medium bell peppers sliced into long strips
  • 2 tablespoon cumin
  • 2 tablespoon paprika
  • 1 tablespoon oregano
  • ¼ teaspoon cayenne pepper
  • 30 ounces diced tomatoes
  • 2 cups chicken broth
  • ¾ cup pitted green olives sliced
  • 2 teaspoon white wine vinegar

Instructions

  • In a large skillet, bring to high heat and add olive oil and flank steak.
  • Season the steak with sea salt and pepper, and sear until browned on all sides
  • Add the flank steak whole into the crockpot.
  • In the same skillet, add the onions, garlic and peppers, and saute until softened. Add to the crockpot.
  • Add the rest of the ingredients to the crockpot as well, and slow cook on low for 5-6 hours, or on high for at least 3 hours.
  • To speed up cooking time, boil the broth and diced tomatoes prior to adding them to the crockpot.
  • Serve as a stew, or on top of a bed of cauliflower rice.

Video

Notes

Nutrition for 1 out of 6 servings: 36.5g Protein | 16.8g Carbs | 20g Fat | 4.5g Fiber | 400 Calories
Notes: Traditionally, Ropa Vieja is served with rice, black beans, and fried plantains. All are great serving options to add to the side of this dish if not whole30 compliant. 
 

Nutrition

Serving: 1meal | Calories: 400kcal | Carbohydrates: 16.8g | Protein: 36.5g | Fat: 20g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Cashew Cheesecake Bites

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Keto Cashew Cheesecake Bites contain just three ingredients and are an irresistibly tasting high-protein, high-fat snack. Lightly sweetened with cinnamon!

Just because you're following a keto diet doesn't mean you can't have some sweet things! Sure, straight-up sugar isn't permitted, but there are ways to bring some sweetness into your diet while following this way of eating. It's all just a matter of working with what's permitted to give yourself a little snack that's not going to throw you off track. And these keto cashew cheesecake bites will do just that. All you need is three ingredients and a bowl, along with a hand or stand mixer, and some time in the fridge to set, and you've got yourself a nutty, just-sweet-enough snack that's high in protein and can be easily adapted going forward.

Keto Cashew Cheesecake Bites Ingredients

  • 8 ounces full-fat cream cheese
  • 1 cup cashew butter
  • 1 teaspoon ground cinnamon

Keto Cashew Cheesecake Bites

How to Make Keto Cashew Cheesecake Bites

These are kind of shockingly easy. Line a muffin pan with liners or spray with nonstick spray (We prefer the liners, as it's just easier). 

It's important that your cream cheese be at room temperature to start, along with the cashew butter. Combine cream cheese and cashew butter along with the cinnamon in the bowl of a stand mixer, or using a hand mixer in a sturdy mixing bowl. Beat together until smooth and creamy. Scoop into the prepared pan and top with cashews. Stick the tin in the freezer for a couple of hours and boom, they're ready!

Keto Cashew Cheesecake Bites

How to Store and Serve Keto Cashew Cheesecake Bites

Keep these in the fridge, or better yet, the freezer, for maximum awesomeness. They meal prep well; just cover them in the containers. They'll keep in the freezer longer, up to a few months, as long as they're wrapped well.

We like to prep these with blueberries on the side to give that cheesecake-and-fruit kind of vibe to this snack. Top with some cashews or serve a handful of cashews and other nuts, if desired, along with. Yum!

Keto Cashew Cheesecake Bites

How to Customize Cashew Cheesecake Bites

These can be adapted in so many ways. Consider this recipe a bit of a template that you can experiment with!

Serve with any other kind of keto-compliant fruit such as strawberries, raspberries, or blackberries

Use a different kind of nut butter such as almond or peanut. That will change the way your cheesecakes taste a bit but the basic recipe will work. (Peanut butter with strawberries feels like a PB&J, in cheesecake form, right?)

Change the nuts you serve this with, by using almonds, walnuts, pistachios, hazelnuts; it's up to you.

If you aren't following a strict keto diet you could also use this basic recipe and then sweeten it a bit. Include a drizzle of melted chocolate over the top before the whole thing is set, or you could swirl in a dab of chocolate hazelnut spread before sticking this in the freezer.

Use a different spice, such as ginger (add lemon zest if so!), nutmeg, or cardamom. You can even use something like apple pie spice or pumpkin pie spice if you want to give these a warming feel. Any of those would taste great. You could really change the flavor profile so easily!

Keto Cashew Cheesecake Bites

Other Snacks and Meal Preps To Try!

Peanut Butter Cheesecake Cups

Keto Raspberry Cheesecake

Almond Butter and Jelly Fat Bombs

No Bake Collagen Brownie Bites

Keto Cashew Cheesecake Bites
Keto Cashew Cheesecake Bites

Keto Cashew Cheesecake Bites

These 3 ingredient Cashew Cheesecake Bites make an irresistibly tasting high protein, high fat snack. Lightly sweetened with cinnamon and easy to make!
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Prep Time: 10 minutes
Cook Time: 2 hours
Total Time: 2 hours 10 minutes
Course: Snack
Cuisine: American
Keyword: keto, Meal Prep
Servings: 12 bites
Calories: 187kcal
Author: Nick Quintero

Ingredients

  • 8 ounces full fat cream cheese*
  • 1 cup cashew butter**
  • 1 teaspoon ground cinnamon
  • ¼ cup cashews optional, for topping

Instructions

  • Place 12 muffin liners in a muffin tray then set aside.
  • Place cream cheese, cashew butter, and cinnamon in a mixing bowl. Blend them using a hand mixer until smooth. (Alternately, use a stand mixer fitted with a paddle attachment).
  • Transfer to the prepared muffin liners by spooning the batter into them, filling them ½ way full.
  • Place the muffin tray in the freezer 2 hours to set, then enjoy! Keep in meal prep containers for up to 5 days or freeze for 3 months.

Notes

Macros for 1 out of 12 bites:
5g Protein | 6g Carbs | 17g Fat | 187 Calories
*You can lower the fat content for non-keto diets by using reduced fat or fat-free cream cheese. For vegan diets, please use a vegan cream cheese substitute.
**These would taste delicious made with any nut butter such as almond, peanut or even a chocolate hazelnut

Nutrition

Serving: 1bite | Calories: 187kcal | Carbohydrates: 6g | Protein: 5g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Gluten Free Caesar Pasta Salad Meal Prep

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Gluten Free Caesar Pasta Salad Meal Prep is a flavorful and easy combination of high protein pasta and your favorite summertime salad, Caesar Salad. Make this dish for your weekly meal prep, a fast weeknight dinner or your next BBQ. 

Caesar Salad with Pasta is easy to make gluten free with a couple of swaps. In fact, you can really diversify the taste of this pasta salad based on the kind of plant-based pasta you select! For this recipe, we're using Chickapea pasta for a nutty, high-protein pasta.

Gluten Free Caesar Pasta Salad Meal Prep

Thank you to Chickapea Pasta for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Gluten Free Caesar Pasta Salad Meal Prep

Gluten Free Caesar Pasta Salad Meal Prep Ingredients

Gluten Free Caesar Pasta Salad Meal Prep
  • 1 box Chickapea Organic Pasta
  • 5 cups romaine lettuce, chopped
  • 1 cup favorite Caesar dressing
  • ⅓ cup shredded parmesan cheese
  • ¾ cup gluten-free croutons
  • ½ cup red onion, thinly sliced, optional
  • 1.5 cups cherry tomatoes, sliced, optional
  • lemon wedges, optional

The Nitty Gritty of This Pasta Salad's Ingredients

Gluten Free Caesar Pasta Salad Meal Prep

Basically, This recipe is loaded with fresh veggies such as tomatoes, red onion, and romaine lettuce. It comes together pretty fast, in about 15 to 20 minutes. It is packed full of protein (27g per 3ounce serving) and fiber from the Chickapea Pasta and is made in a single pot! Plus, Chickapea pasta contains only 2 ingredients; chickpeas and lentils, so you know that you aren't getting a whole bunch of artificial ingredients or sugars. That is something that we always feel good about! Plus, this pasta is vegan, gluten-free, organic, kosher and non-gmo. So, unless you are paleo or whole30, Chickapea pasta is a great addition to your diet! It's got a nutty taste in comparison to regular pasta.

For this recipe, we recommend buying your favorite Caesar dressing. It makes the process go a lot faster and there are several high-quality bottled dressings out there we like, such as the Caesar dressing from Primal Kitchen, made with avocado oil.

How to Make Gluten-Free Caesar Pasta Salad

This is pretty easy stuff. Cook your pasta. While that's happening, cut the veggies, clean the lettuce, and gather your meal prep containers. When the pasta is done just toss the veggies, pasta, and cheese all together and then divide among your meal prep containers, reserving the dressing and croutons for later.

Tip: You can find gluten-free croutons at many grocery stores, or you can make them with stale gluten-free bread you've cubed up and pan-fried in some olive oil and seasonings. Your call!

Get ready to take this salad wherever you go, whether that's to a picnic, the beach, to the office for lunch, or you're going nowhere and eating it right now! Keep the dressing on the side.

Gluten Free Caesar Pasta Salad Meal Prep
Gluten Free Caesar Pasta Salad Meal Prep

How to Store and Serve Gluten-Free Caesar Pasta Salad

Once it's prepped, this salad is ready to go. Keep it in the fridge for 3 to 4 days. Keep the dressing and croutons OFF the salad until you're ready to toss it, ideally. That'll prevent it from getting soggy. If you REALLY want to preserve all parts of this salad, keep the croutons off, too, and toss them in with the dressing right before you're ready to eat.

Gluten Free Caesar Pasta Salad Meal Prep
Gluten Free Caesar Pasta Salad Meal Prep

How to Customize Gluten-Free Caesar Pasta Salad

There's no such thing as a boring salad around here!

Add in cooked chicken, salmon, or shrimp to make this a slightly more filling meal and you don't want to double up on the pasta.

Add in some sliced cucumber.

Skip the cheese and use nutritional yeast instead if you are inclined. It gives a similar flavor but without the dairy.

MORE GREAT SALAD MEAL PREPS!

Gluten Free Caesar Pasta Salad Meal Prep

Gluten Free Caesar Pasta Salad Meal Prep

Gluten Free Caesar Pasta Salad Meal Prep is a flavorful and easy combination of high protein pasta and your favorite summertime salad, Caesar Salad. Make this dish for your weekly meal prep, a fast weeknight dinner or your next BBQ. 
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Main Dish
Cuisine: Italian
Diet: Gluten Free
Keyword: Meal Prep
Servings: 8 meals
Calories: 440kcal
Author: Nick Quintero

Ingredients

  • 1 box Chickapea Organic Pasta
  • 5 cups romaine lettuce chopped
  • ½ cup red onion thinly sliced
  • ⅓ cup shredded Parmesan cheese
  • 1 cup ranch dressing we used Primal Kitchen brand*
  • ¾ cup croutons we used Fox Hill Kitchen brand*
  • 1 ½ cup cherry tomatoes sliced
  • lemon wedges if desired

Instructions

  • Cook chickapea pasta according to directions. Drain, cool, and set aside.
  • While pasta is cooking chopped and slice vegetables.
  • Transfer the pasta to a large bowl. and add in the veggies and cheese, and toss to combine.
  • Evenly divide among meal prep containers or serve immediately at your next BBQ. Add the dressing and croutons right before serving so everything stays crispy.

Notes

Nutrition for 1 out of 8 servings:
20g Protein** | 43g Carbs | 21g Fat | 11g Fiber | 440 Calories
*Calories were calculated based off of the brands listed above. Please adjust if using other brands.
**Feel free to add in diced chicken breast to increase the protein count.

Nutrition

Serving: 1meal | Calories: 440kcal | Carbohydrates: 43g | Protein: 20g | Fat: 21g | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Easy Falafel Meal Prep

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Falafel Meal Prep is easy, loaded with protein, gluten-free, and plant-based. Comes together with a blender or food processor and freezes great, too!

Falafel is a traditional and insanely delicious Middle Eastern dish made from ground chickpeas, fava beans, or both. If you’ve never had it before, think of falafel as deep-fried savory donut holes with tons of flavor!

We, of course, wanted to lighten ours up a bit, so no deep-frying for this particular falafel meal prep. Instead, you’ll get all of the traditional flavors: cumin, tahini, garlic, and lemon, without the added fat and oxidation of high-temperature immersion frying. All you need to cook these little guys is some avocado oil and a skillet. This falafel meal prep is an excellent sway from the norm, and a super easy way to try something new! It's also vegetarian and loaded with protein

Easy Falafel Meal Prep--3

Easy Falafel Meal Prep Ingredients

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • ⅓ cup chopped fresh parsley
  • ¼ teaspoon garlic powder
  • ½ cup white onion
  • 2 tbsp tahini
  • 1 ½ tsp cumin
  • Pinch of Himalayan sea salt
  • Pinch of black pepper
  • ¼ cup oat flour
  • 3-4 tablespoon avocado oil
  • 4 cups lettuce
  • 2 tomatoes, diced
  • 1 cucumber, diced
  • 1 red onion, sliced thin
  • Optional for serving: fresh lemon, ¼ cup tahini

How to Make Falafel Meal Prep

Traditional falafel typically uses wheat flour as a binding agent; it helps to keep the ground chickpeas in their ball or patty shapes while cooking. We experimented with oat flour for this falafel meal prep, and found it works just as well. So we’re thrilled to offer this to you as not only a deliciously easy meal prep, but also a gluten-free one!

All of the ingredients come together in a food processor or blender to make a paste. Chickpeas, parsley, cumin, garlic powder, onion, tahini, and salt and pepper come together. Once they've come together, add the oat flour, which will help bind the falafel patties and also makes these gluten-free, too. They're ready to be cooked at this point, in a hot skillet with some avocado oil (or other healthy oil).

How to Store and Serve Falafel Meal Prep

This will keep, all meal prepped and ready for you, in the fridge in airtight containers for up to 4 days. It's not unusual to serve falafel over a salad, but there are a lot of ways you can serve this dish.

To keep the calorie count low, we like using our falafel as the protein component of a delicious salad: romaine, tomato, cucumber, and onion, to keep it traditional. But falafel can also be used in sandwiches (pop all these ingredients into a wrap, perhaps), on rice bowls, in a mezze platter, etc. The possibilities are endless! We highly recommend making a double batch and freezing them for later use. They’re a fantastic thing to have on hand for those dreaded day-before-grocery-day meals.

Easy Falafel Meal Prep--3

Chickpea Nutrition

Let’s talk chickpeas! First of all, yes, they are the same as garbanzo beans. They are prominent in Mediterranean and Middle Eastern cuisine and are a wonderful source of protein, complex carbs, and fiber. Chickpeas are also a great food ally for skeletal health. They contain good amounts of the nutrients calcium, magnesium, manganese, and iron, among others- all aiding in bone structure and strength. Chickpeas are also a good source of potassium, one of the most elusive (but important!) nutrients missing from the average American diet. This easy meal prep is a winner for both vegetarians and meat-eaters alike! Source

More Awesome Plant-Based Meals

Easy Vegan Falafel Meal Prepblog
Easy Falafel Meal Prep--3

Easy Falafel Meal Prep

Super easy 30 minute falafel patties served with fresh veggies and tahini.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 350kcal
Author: Nick Quintero

Ingredients

  • 1-15 ounce can chickpeas drained and rinsed
  • ⅓ cup chopped fresh parsley
  • ¼ teaspoon garlic powder
  • ½ cup white onion
  • 2 tablespoon tahini
  • 1.5 teaspoon cumin
  • pinch each salt & pepper
  • ¼ cup oat flour
  • 3-4 tablespoon avocado oil
  • 4 cup lettuce
  • 2 tomatoes diced
  • 1 cucumber diced
  • 1 red onion sliced thin
  • 1 lemon optional

Instructions

  • Add all ingredient chickpeas through black pepper a blender and pulse until roughly combined, scraping down sides as needed. A rough paste is fine.
  • Add oat flour and pulse again to recombine.
  • Heat a large skillet over medium high with avocado oil.
  • Scoop out about 2 tablespoon sized balls of falafel mixture and form into small patties.
  • Once the oil is hot, add falafel patties to the pan and cook for 4-5 minutes on each side. Repeat until. All falafel patties are golden brown and crispy.
  • Divide lettuce, tomato, cucumber, and red onion among 4 meal prep containers and top with falafel. Serve with optional tahini and lemon. Keeps in the fridge for 4-5 days.

Notes

WW Smart Points= Green:8  Blue:6  Purple:6
__
 
Nutrition for 1 out of 4 servings:
12g Protein | 33.9g Carbs | 20.4g Fat | 10.6g Fiber | 350 Calories

Nutrition

Serving: 1meal | Calories: 350kcal | Carbohydrates: 33.9g | Protein: 12g | Fat: 20.4g | Fiber: 10.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sweet Potato & Black Bean Veggie Burger Meal Prep

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Sweet Potato and Black Bean Veggie Burger Meal Prep! These two ingredients are made for each other in these amazing plant-based burgers!

A Word About These Veggie Burgers

The internet asked, and we answered. Gone are the days of sad veggie burgers, friends. No more crumbly disasters, no more of your vegan friends crying at your bbq. We have a tried, tested, and terrific upgrade to the classic veggie burger recipe. This Sweet Potato and Black Bean Veggie Burger is one of the best meal prep ideas we’ve ever had. Not only are these veggie burgers delicious, but they can be frozen to extend ultimate meal prep excellence. Want one for dinner tonight, but also want to have extras for the potluck next weekend? No big deal. Vegetarians and meat-eaters alike will love these!

Sweet Potato & Black Bean Veggie Burger Meal Prep

Whats in These Sweet Potato and Black Bean Veggie Burgers?

We brought together pumpkin seeds, sweet potatoes, quinoa, and black beans as the base for this Southwestern-inspired veggie burger recipe. The combination of those ingredients comes to more than 21 grams of protein per burger- without the use of soy! We know, we know, we’re geniuses.

Did you know that quinoa is not a grain but actually a seed? Because of its versatility, ease of preparation, and fantastic nutritional benefits, quinoa has quickly risen to the top of every plant-based enthusiast’s favorite ingredient list, and we are no exception. One cup of this ancient seed offers 8 grams of protein, 5 grams of fiber, 58% of your recommended daily manganese (supports bones and connective tissues) intake, and 30% of your daily magnesium!

Sweet Potato & Black Bean Veggie Burger Meal Prep

Veggie Burger Meal Prep Nutrition

And that’s just the quinoa. We’ve also added Omega-3-rich pumpkin seeds, Vitamin A-heavy sweet potatoes, and fiber-rich black beans! But don’t worry, all that nutrition does not mean we’ve skimped on flavor. You’re going to love the bold taste of this veggie burger recipe.

Once they’re ready to eat, these Sweet Potato and Black Bean Veggie Burgers can be served on a traditional bun or in a lettuce wrap for a delicious paleo meal prep idea. And don’t skimp on the toppings! We like ours with a little Sir Kensington Special Sauce, but they’d also be pretty fantastic with a spread of this cool Avocado Cream Sauce.

References: https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section1

Sweet Potato & Black Bean Veggie Burger Meal Prep Ingredients

Sweet Potato & Black Bean Veggie Burger Meal Prep
  • ¾ cup pumpkin seeds
  • ½ tablespoon olive oil
  • 1 onion medium, about 1 ¼ cup, diced
  • 2 tablespoons coconut aminos
  • 3 teaspoons cumin
  • 1 ½ teaspoons Dijon mustard
  • 1 teaspoon sea salt more or less, to taste
  • 1 ½ cups quinoa cooked, about ½ cup dry quinoa
  • 1 cup roasted sweet potatoes puree
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 cup cilantro lightly packed
  • 2 tablespoons flax seed meal
  • 8 buns, for serving (optional)
  • Topping suggestions: special sauce, lettuce, tomato, avocado, pickles, sauteed mushrooms, or cheese (vegan or conventional!).
Sweet Potato & Black Bean Veggie Burger Meal Prep

How to Store and Serve Sweet Potato and Black Bean Veggie Burgers

Pop these right into meal prep containers, but hold the bun! They'll just get soggy in the fridge. Keep everything in the fridge. You can eat these cold (they're actually pretty good that way) or reheat them gently right in a skillet, toaster oven, or air fryer.
Serve with chips, or, better yet, our Air Fryer Rosemary Sweet Potato Wedges with Garlic Aioli! They're amazing! (And yeah, you know how we feel about sweet potatoes).

Oh! Feel free to freeze these burgers. That's the beauty of a recipe that makes 8 burgers. It's like an automatic double batch.

Sweet Potato & Black Bean Veggie Burger Meal Prep
Sweet Potato & Black Bean Veggie Burger Meal Prep

More Burger Meal Preps!

Sweet Potato & Black Bean Veggie Burger Meal Prep
Vegan Sweet Potato & Black Bean Veggie Burger Meal Prep blog
Sweet Potato & Black Bean Veggie Burger Meal Prep

Sweet Potato & Black Bean Veggie Burger Meal Prep

A veggie burger bursting with Southwest flavors. Sweet potato, black beans and quinoa form the base of this healthy vegan meal. Serve on a lettuce wrap or in your favorite bun. This recipe makes 8 large veggie burgers. Prep some for now and freeze some for easy meal prep another week!
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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 8 meals*
Calories: 483kcal
Author: Nick Quintero

Ingredients

  • ¾ cup pumpkin seeds
  • ½ tbs olive oil
  • 1 medium onion diced
  • 2 tbs coconut aminos
  • 3 teaspoon cumin
  • 1.5 teaspoon Dijon mustard
  • 1 teaspoon sea salt more or less, as desired
  • 1.5 cups quinoa cooked (about ½ cup dry)
  • 1 cup roasted sweet potato puree
  • 1 15 ounce can black beans
  • 1 cup cilantro lightly packed
  • 2 tbs flax meal
  • 8 rolls of choice

Toppings, if desired

  • lettuce
  • tomato
  • onion
  • avocado
  • pickles
  • sauteed mushrooms
  • cheese
  • Sir Kensington special sauce

Instructions

  • To make the process of making these easier, I roast the sweet potatoes and cook the quinoa ahead of time. If you're making quinoa for dinner, you can make extra to save for these. I roast 1 large or 2 smaller sweet potatoes on 425 F for 1 hour (you can also microwave them for an even easier prep).
  • Add pumpkin seeds to a large frying pan over medium heat, stirring every few minutes, for about 10 minutes.
  • While the pumpkin seeds are toasting, chop the onions and bell peppers.
  • Add pumpkin seeds to the food processor bowl, and add olive oil, onions, and bell peppers to the frying pan. Saute for 7-10 minutes, until thoroughly softened.
  • While the peppers and onions are sautéing, add all the spices, coconut aminos, and dijon mustard. Be conservative with the sea salt at first, and add more after the "dough" is made.
  • Add the pepper and onion mix to the food processor bowl, and process for about a minute, until the seeds are broken up but still chunky.
  • Add the quinoa, sweet potato, black beans, cilantro, and flax meal to the food processor, and continue to process for another minute, until all ingredients are mixed together but pieces of the ingredients are still visible.
  • Shape "dough" into ½ cup patties. Wet hands help shape the sticky dough. If baking, add them to a lined sheet pan. If pan frying, add a bit of olive or grapeseed oil, and shape the patties and place in the pan.
  • Bake on 425 F for 20 minutes (I don't flip these because they are fragile at first). Allow to cool for 15-30 minutes for them to firm up right after baking.
  • If pan frying, add to pan over medium heat, and cook for about 10 minutes, very gently flip, and cook for another 10 minutes.
  • These patties are fragile right after cooking fresh. They firm up a lot as they are cooling. They have more flavor and are firm after reheating if they've been frozen.
  • To freeze, bake the patties, allow to fully cool, then place in a freezer container (or freezer bags) with pieces of parchment in between.
  • To reheat, allow to thaw 10-15 minutes, then bake at 425 F for 10-15 minutes. They can also be reheated in a frying pan over medium heat.

Notes

Nutrition for 1 out of 8 burgers (does not include buns or optional toppings)
21.6g Protein | 58.1g Carbs | 20.7g Fat | 12.8g Fiber | 483 Calories
 

Nutrition

Serving: 1burger | Calories: 483kcal | Carbohydrates: 58.1g | Protein: 21.6g | Fat: 20.7g | Fiber: 12.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

BBQ Jackfruit & Avocado Slaw Meal Prep

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BBQ Jackfruit & Avocado Slaw Meal Prep! Easy BBQ jackfruit paired with a creamy avocado slaw for the perfect vegan and gluten free summer meal! 

If you're thinking to yourself, What’s a jackfruit, anyway, you have come to the right place!

It’s a great question, especially because jackfruit is not very popular or well-known in Western countries. It is, however, increasingly used in plant-based recipes because it's an ingredient that is really versatile. Thriving mostly in India and Southeast Asia, the jackfruit is considered the largest tree-growing fruit in the world! They can grow up to 3 feet in length and 100 pounds each! The jackfruit also has a bumpy flesh on the outside, and when eaten fully ripe, has the flavor of mango, banana, or pineapple. Take a look...

jackfruit on the tree

The jackfruit is highly adaptable. In spite of its fruity, sweet flavor when raw, it actually soaks up any flavors it’s cooked with, and has a fabulous stringy texture! And that, friends, is why this BBQ jackfruit meal prep recipe makes for an on-point vegan summer food—it tastes just like BBQ pulled pork! For real!

BBQ and cole slaw. We can’t think of a more iconic duo? That’s why we’ve included a totally fresh take on slaw in BBQ jackfruit meal prep recipe! The earthy flavors of avocado, raw cashews, and optional (but always recommended) fresh cilantro and lime come together.

BBQ Jackfruit & Avocado Slaw Meal Prep

If you are a vegan or vegetarian, don’t worry! MPOF has you covered with this BBQ jackfruit meal prep recipe, so you don’t have to go hungry this summer while having family fun in the sun! Not to mention, you can have this meal anywhere, and at any time, and you won’t even need a barbecue grill to enjoy it!

BBQ Jackfruit & Avocado Slaw Meal Prep

BBQ Jackfruit & Avocado Slaw Meal Prep Ingredients

  • 1 teaspoon avocado oil
  • 2 (20-ounce cans) jackfruit in water
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ cup filtered water
  • 1 cup BBQ sauce of choice (ensure vegan/gluten free brand)
  • Himalayan sea salt, to taste
  • Black pepper, to taste
  • 4 cups shredded cabbage (purple and green, or a mix)
  • 2 cups shredded carrots
  • 1 ripe avocado
  • ½ cup almond milk yogurt
  • 1 lemon, squeezed
  • Optional for serving: raw cashews, cilantro, fresh lime

How to Make BBQ Jackfruit and Avocado Slaw

This starts with canned jackfruit. Two cans of it! Cook it in a little avocado oil once you've drained the fruit from the cans. Add the seasonings and the barbecue sauce; pick your favorite and make it vegan/gluten-free if that's how you roll. It cooks quickly, which is super helpful. Then, you assemble the slaw, which is cabbage and carrots, mostly, shredded and tossed with some almond milk yogurt, lemon juice, and avocado. We love to add raw cashews, some chopped cilantro, and fresh lime wedges to really add some zing to this slaw.

BBQ Jackfruit & Avocado Slaw Meal Prep
BBQ Jackfruit & Avocado Slaw Meal Prep

How to Store and Serve BBQ Jackfruit and Avocado Slaw

Keep all this right in meal prep containers in the fridge for up to 4 days. The best part of a dish like this? You can eat it straight out of the fridge if you want to! Chilled barbecue anything (jackfruit or otherwise!) is delicious, and we kind of like to mix it all together. But you can eat it separately, too. Your call! We like the way the flavors mingle that way, though. We wouldn't recommend freezing the slaw, but you probably knew that, right? You can freeze the jackfruit part if you want, though, if you happen to have leftovers. Keep it in an airtight container. But honestly, this cooks so fast and is so easy, it's not a big deal to make it from scratch.

BBQ Jackfruit & Avocado Slaw Meal Prep

More Fun BBQ Recipes!

Vegan BBQ Jackfruit & Avocado Slaw Meal Prep blog
BBQ Jackfruit & Avocado Slaw Meal Prep

BBQ Jackfruit & Avocado Slaw Meal Prep

Easy BBQ jackfruit slaw paired with a creamy avocado slaw for the perfect vegan and gluten free summer meal!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Jackfruit, Meal Prep
Servings: 4 meals
Calories: 360kcal
Author: Nick Quintero

Ingredients

BBQ Jackfruit

  • 1 teaspoon avocado oil
  • 14 ounces canned or fresh jackfruit
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ cup water
  • 1 cup BBQ sauce of choice ensure vegan/gluten free brand, if needed
  • Himalayan sea salt to taste
  • Black pepper to taste

Avocado Slaw

  • 4 cups cabbage shredded (green or purple)
  • 2 cups carrots shredded
  • 1 large avocado
  • ½ cup almond milk yogurt we use Kite Hill Unsweetened
  • 1 lemon juiced

For Serving, optional*

  • raw cashews for garnish
  • cilantro chopped, for garnish
  • fresh lime juice for garnish

Instructions

  • Drain and rinse jackfruit and shred with a fork.
  • Heat the avocado oil in a skillet over medium heat. Add the jackfruit and cook for 2-3 minutes, until it starts to get some color.
  • Next, add the jackfruit, smoked paprika, garlic powder, BBQ sauce, and ½ cup water. Stir and cover, then turn heat down to medium-low. Cook for 20 minutes, stirring occasionally. Season with Himalayan sea salt and black pepper.
  • To make the avocado slaw, combine all ingredients in a large mixing bowl and smash until well combined. Refrigerate until ready for use.
  • To assemble, divide BBQ jackfruit and avocado slaw between meal prep containers. Top with optional cashew, cilantro, and a lime wedge. Keeps in the fridge for 3-5 days.

Notes

Nutrition for 1 out of 4 servings:
5g protein | 67g Carbs | 10g Fat | 360 Calories
*not included in nutrition facts

Nutrition

Serving: 1meal | Calories: 360kcal | Carbohydrates: 67g | Protein: 5g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot Golden Lentil Soup

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Crockpot golden lentil soup is golden thanks to the turmeric and uses red lentils. Vegan, gluten-free, and very plant based!

Fam, we’ve got a super hearty and delicious newcomer to add to your favorite meal prep recipes. Vegan lentil soup might sound boring, but this one is anything but. Rich, herbaceous, and touched with a bit of heat; your winter lunches have never looked (or smelled!) so good. And this easy recipe only gets better throughout the week as the spices are absorbed by the lentils. Let it sit for as long as you can stand to wait!

Crockpot Golden Lentil Soup Ingredients

  • 1 cup red lentils, soaked for 2 hours
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 tablespoon turmeric
  • 1 tablespoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon ginger
  • ½ teaspoon sea salt
  • 1 (15-ounce) can diced tomatoes
  • 1 (15-ounce) can coconut milk (full fat)
  • 4 cups vegetable broth
  • 6 cups fresh spinach
  • 2 tablespoons lime juice
  • Pinch of cayenne, optional
  • Cilantro, to garnish, optional
golden lentil soup

How to Make Slow Cooker Golden Lentil Soup

This meal prep recipe takes a bit of extra planning because the lentils require a two hour soak in water. All you have to do is put them in a bowl of water and let them do their thing. Soaking lentils before cooking might sound tedious, but it offers some benefits. The outer layer of legumes such as lentils and beans contains sugars called oligosaccharides, which can be a bit tough on our stomachs. Soaking these ingredients before use softens this outer layer, making it easier for our digestive system to break down and ultimately utilize these nutrient-rich ingredients. Soaking legumes before use also reduces the effects of phytic acid, the organic compound that is the culprit of the classic bean aftermath. We promise: The extra step to soak is worth your time!

golden lentil soup

What Are the Benefits of Golden Lentil Soup?

Though this lentil soup can be enjoyed all year round, we packed it with healthy anti-inflammatory spices to support you throughout the dark and chilly winter months. Ginger and turmeric are closely related (think of them as cousins), and though their benefits come from two different primary constituents, they both do wonders for supporting the immune system and promoting a healthy inflammatory response. Cinnamon is a wonderful ally for balancing healthy blood sugar levels, and its addition makes this spice trio both powerful and delicious.

How to Store and Serve Golden Lentil Soup

Soup is one of our favorite things to prep and this one is in the top five currently. It will freeze well (up to 3 months, maybe longer) and keeps in the fridge for 4 to 5 days. This soup prep is great on a cold evening but delicious all year round. Just make sure it's in an airtight container and you might consider storing it in serving sizes that make the most sense for you.

Substitutions and Customizations

As written, this recipe is plant-based. You can change that and use dairy, or substitute another nondairy milk instead of coconut milk. You can also thin out coconut milk if the taste is too rich for you; just use half or a third water rather than the full amount of coconut milk specified.

Regular lentils will work here, too, but they will take longer to cook than the red ones, which are thinner and more starchy.

Swap kale for spinach if desired. You can also add a chopped carrot, too, to boost the vegetable content here. Other veggies will be good, too, such as a chopped sweet potato or regular potato.

More Awesome Soup Recipes

Vegan Crockpot Golden Lentil Soup Meal Prep
vegan lentil soup 2

Crockpot Golden Lentil Soup

A deliciously creamy vegan soup packed with healthy anti-inflammatory spices. This easy recipe only gets better throughout the week, as the spices are absorbed by the lentils. This is the perfect freezer recipe and is such a comforting meal to pull out on a chilly evening.
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Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Lentils, Meal Prep
Servings: 6 meals
Calories: 251kcal
Author: Nick Quintero

Ingredients

  • 1 cup dry red lentils soaked for 2 hours
  • 1 tablespoon olive oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 tablespoon turmeric
  • 1 tablespoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon Ginger
  • ½ teaspoon Salt
  • 15 ounces diced tomatoes
  • 15 ounces full fat coconut milk
  • 4 cups vegetable broth
  • 6 cups fresh spinach
  • 2 tablespoon lime juice
  • pinch cayenne pepper optional
  • cilantro to garnish, optional

Instructions

  • Soak lentils for 2 hours, and then drain well.
  • In a frying pan, saute onions and garlic in olive oil until translucent over medium high heat.
  • Add salt and spices, and stir for about a minute. Add a couple tablespoons of vegetable broth, and continue to heat for another minute.
  • To the crockpot, add lentils, diced tomatoes, coconut milk, onions and spices, and vegetable broth. Stir to combine.
  • Slow cook on high for 2 ½ hours, or on low for 4 hours.
  • Stir in fresh spinach, and season with lime juice, cayenne, and salt, to taste.
  • This soup freezes well for up to 3 months in an airtight container.

Notes

Nutrition for 1 out of 6 servings:
9g P | 28.6f C | 13.1g F | 8.3g Fiber | 251 Calories

Nutrition

Serving: 1meal | Calories: 251kcal | Carbohydrates: 28.6g | Protein: 9g | Fat: 13.1g | Fiber: 8.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Eggplant Meatballs and Zoodle Meal Prep

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Eggplant meatballs might fool you! They're savory and filling and a great plant-based alternative! Gluten-free, too!

 Eggplant Meatballs and Zoodle Meal Prep

Italian food is so satisfying, isn’t it? The tang of rich tomato sauce paired with gooey cheese and perfectly cooked pasta is the stuff of dreams. We conceived this easy Eggplant Meatballs and Zoodle meal prep to incorporate the traditional Italian flavors that we all love, but with a few lightened-up substitutions. These eggplant meatballs are actually meatless, and we subbed traditional wheat flour or breadcrumbs for almond flour, making them gluten-free as well.

These are the perfect Meatless Monday dinner, and are even Whole30 compliant! They do take a little while to bake, but the actual hands-on preparation time is minimal, making these perfect for an easy meal prep or a comforting weekend dinner.

eggplant meatball meal prep

Eggplant Meatballs and Zoodle Meal Prep Ingredients

eggplant meatball and zoodle meal prep
  • 1 large eggplant
  • 1 cup onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • Sea salt and pepper, to taste
  • ¾ cup almond flour
  • 1 egg
  • 1 teaspoon Italian seasoning
  • ½ teaspoon of sea salt
  • 2 zucchini, spiralized to make zoodles
  • 1 jar pasta sauce, Whole30 compliant if necessary

Eggplant Nutrition Info

Though typically thought of and treated as a vegetable, eggplants are actually fruits, because they have seeds and grow from flowering plants. Their deep purple color is an indication of the presence of a range of antioxidants, which are crucial for cell health and longevity. Eggplant is also a good source of fiber, and its mild flavor makes it pretty easy to add to just about anything. We love the taste and texture of it blended with garlic, onion, and Italian seasoning for these Eggplant Meatballs and Zoodle Meal Prep.

eggplant meatball meal prep

What's a Zoodle?

Spiralized fruits and veggies are a consistent way to enjoy a lightened version of a huge range of dishes. However, instead of traditional pasta, the use of zucchini noodles as a base for the Eggplant Meatballs and Zoodle Meal Prep allows for significantly lower caloric intake, plus the added benefit of Vitamin A, Vitamin C, Potassium, and fiber. Plus, using zoodles basically ensures that you’re getting at least one extra serving of vegetables in each portion, all without compromising any flavor or convenience. And who doesn’t want that? This easy meal prep is both light and satisfying.

Ultimate Guide to Meatballs:

Meatballs have come a long way. No longer are the days of just pasta, meatballs and sauce. From beef to turkey, to chicken, pork, lamb or even vegetarian recipes the possibilities are endless with meatballs! And don’t even get us started on the sauces! There is a recipe out there for every palate! And the best part? Meatballs are easy to make, inexpensive and transport in your containers without a hitch! Read More Here

eggplant meatball and zoodle meal prep

How to Store and Serve Eggplant Meatballs with Zoodles

Easy peasy! Pop these into meal prep containers that seal well. Store them in the fridge for 4 to 5 days. Reheat in the microwave or in the oven, covered. Add a little more sauce if need be, if things start to look a little too dry.

Here's an important tip, though. Zoodles release a lot of water when reheated, so if you plan to reheat your meals later, pack the zoodles raw. 1 minute in the microwave is enough to cook them and they won’t get soggy.

We wouldn't recommend freezing the zoodles, but you could freeze the eggplant meatballs. We recommend defrosting them in the fridge first, and then reheating them in a moderate oven (about 350 F works), wrapped in foil, until they're completely hot all the way through. Zoodles just won't hold up well to freezing and then defrosting and reheating. It's not hard to do, so you can always double batch the meatballs and then just make the zoodles as needed!

eggplant meatball and zoodle meal prep

More Zoodle and Eggplant Recipes

eggplant meatball and zoodle meal prep

Related Article: Ultimate Guide to Making Meatballs

Whole30 Eggplant Meatball and Zoodle Meal Prep blog
eggplant meatball meal prep

Eggplant Meatballs and Zoodle Meal Prep

The perfect meatless Monday dinner, and Whole30 compliant! These take a while to bake, but the actual hands-on preparation time is minimal, making these perfect for meal prep or a comforting weekend dinner.
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Prep Time: 10 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 20 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Eggplant, Meal Prep
Servings: 4 meals
Calories: 351kcal
Author: Nick Quintero

Ingredients

  • 1 large eggplant
  • 1 cup onion diced
  • 3 cloves garlic minced
  • 1 tbs olive oil
  • Salt and pepper to taste
  • ¾ cup almond flour
  • 1 large egg
  • 1 teaspoon Italian seasoning
  • ½ tso sea salt
  • 2 large zucchini spiralized
  • 1 jar pasta sauce Whole30 compliant, if needed

Instructions

  • Preheat oven to 400 degrees F.
  • Dice the eggplant and place on a lined rimmed baking sheet along with onions and garlic. Lightly coat with olive oil and season with salt and pepper.
  • Bake vegetables for 30 minutes. Then, lower the oven temperature to 375 degrees.
  • Add roasted vegetables, almond flour, egg, and seasonings to a blender or food processor, and pulse until a sticky dough forms, leaving some chunks of eggplant and onion in the dough.
  • Dip a cookie scoop in water, and then scoop up small balls of eggplant batter, and place on a cookie sheet. Alternately, use wet hands. The dough is very sticky so is difficult to work with, but a cookie scoop with a release makes the work easier.
  • Bake meatballs for 40 minutes. They will be soft when first taking them out of the oven, so remove from pan carefully. The meatballs become more dense as they cool.
  • Serve on zoodles cooked to liking, and top with hot marinara sauce. Note: Zoodles release a lot of water if reheated, so if you plan to reheat your meals later, pack the zoodles raw. 1 minute in the microwave is enough to cook them and they won’t get soggy.

Video

Notes

WW Smart Points= Green:8  Blue:8  Purple:8
__
Nutrition for 1 out of 4 servings:
11.1g Protein | 39.6g Carbs | 18.4g Fat | 13.6g Fiber | 351 Calories

Nutrition

Serving: 1meal | Calories: 351kcal | Carbohydrates: 39.6g | Protein: 11.1g | Fat: 18.4g | Fiber: 13.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Slow Cooker Lentil Soup

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Slow Cooker lentil soup is chock-full of plant-based vitamins, fiber, and protein! Simply add ingredients to a slow cooker and let it do the work for a no-hassle meal that reheats in minutes.

Lentils have been eaten since prehistoric times. In fact, lentil remains have been dated to 11,000 BC from Greece’s Franchthi cave! They are some of the oldest known remains. So you’re really getting a wise-old treat with this Slow Cooker Lentil Soup! But wise and old isn’t slow - it’s bold and tasty! This meal prep recipe gives you the solid macros you want with super-powered simplicity.

Slow Cooker Lentil Soup Ingredients

Slow Cooker Lentil Soup
  • 8 cups vegetable stock
  • 1 cup chopped carrots
  • ¼ cup coconut aminos
  • 2 cups dry lentils
  • 1 cup chopped celery
  • 2 cups canned diced tomatoes with juice
  • 1 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • 1 cup chopped sweet white onion
  • 1 teaspoon dried oregano
  • 2 teaspoon sea salt
  • ½ teaspoon black pepper
  • 2 cups chopped kale
  • ½ cup chopped parsley for serving

How to Make Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

Our team at MPOF loves this meal prep recipe because there are just two steps. First, combine nearly every ingredient in your slow cooker. Second, add in the kale at the end for just 5 more minutes of heat. Easy! It is the epitome of set it and forget it.

How to Store and Serve Slow Cooker Lentil Soup

This lentil soup meal prep recipe is a perfect one-portion meal. Just divide this meal prep recipe evenly in four single-compartment containers, fill your fridge or freezer, and forget about it! 

This lentil soup meal prep will last for about 5 days in the fridge, with one caveat. Lentils are best for your belly when they’re as fresh as possible. To reduce the chances of belly-bloating, eat this meal prep recipe as soon after cooking and add the spice hing to support digestion if you are sensitive to legumes.

If you're freezing this soup, it will keep in the freezer for up to 6 months. Defrost overnight in the fridge, right on the stovetop, or in the microwave, depending on your preference and how much time you have available.

We love to eat this soup as is, because it's a pretty complete meal, but do serve with a side salad if you want and, if you're not gluten-free, a hunk of crusty bread or a handful of crackers.

Substitutions and Variations

We have specified standard green lentils here, but you may notice there are a few different kinds. If you use red lentils, this soup will cook in much less time and the lentils will pop open and get starchy. That's because red lentils are different from green ones in that regard! You want to steer clear of the French puy lentils, which are best for salads and other cooked dishes.

You can vary the amounts of the ingredients if desired (just don't change the liquid amount). Add sweet potatoes or Yukon gold potatoes, cut into ½-inch cubes, if you want something even heartier and love potatoes with lentils like we do. Lentil soup is a bit of a blank slate.

Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

More Lentil Meal Prep Recipes

Tips for Making Slow Cooker Lentil Soup:

  1. Don’t worry about soaking your lentils because the slow cooker will take care of the tenderness.
  2. Do rinse and sift your lentils before cooking because sometimes there are rocks. Remove debris now and you’ll thank yourself later.
  3. Asafoetida (also known as hing) is an additional spice/powder known for reducing the gas-forming qualities of legumes, including lentils. If you are sensitive to beans, try it! 
Slow Cooker Lentil Soup
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Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

Cozy up to this vegan slow-cooker lentil soup chock-full of plant-based vitamins,
fiber, and protein! Simply add ingredients to a slow cooker and let it do the work
for a no-hassle meal that reheats in minutes.






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Prep Time: 5 minutes
Cook Time: 4 hours 5 minutes
Total Time: 4 hours 10 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: gluten free, Lentils, Meal Prep, vegan, vegetarian
Servings: 4 meals
Calories: 290kcal
Author: Nick Quintero

Ingredients

  • 8 cups vegetable stock
  • ¼ cup coconut aminos
  • 2 cups dry lentils
  • 1 cup chopped celery
  • 2 cups canned diced tomatoes with juice
  • 1 cup chopped carrots
  • 1 cup chopped sweet white onion
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • 2 teaspoon sea salt
  • ½ teaspoon black pepper
  • 2 cups chopped kale
  • ½ cup chopped parsley for serving

Instructions

  • Combine all ingredients except kale and parsley in a crockpot. Stir well. Turn crockpot to high setting. Cover and cook 4 hours.
  • Stir in kale and continue to cook 5 minutes longer until wilted. Remove the bay leaf. Serve the soup in bowls, nice and hot, garnished with chopped parsley.

Notes

WW Smart Points= Green:11  Blue:3  Purple:3

Nutrition

Calories: 290kcal | Carbohydrates: 49.4g | Protein: 14.8g | Fat: 1.6g | Fiber: 8.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


One Pan Whole30 Sausage and Veggie Meal Prep

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This quick and easy sausage and veggie meal prep is simple enough for weeknight dinners and special enough for guests. It has all three main categories of the meal; Protein, Carb, and Vegetable. We talk about these core items more on our Meal Prep 101 post. And if you're following the Whole30 plan, you're going to thank us for this recipe!

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Whole30 Sausage and Veggie Meal Prep

Are you looking for a one-way trip to a fast and nutritious meal? Look no further because our One Pan Whole30 Sausage and Veggie meal prep recipe is easy, quick, and effortless to prepare. We love bringing you the feel of flavorful and fresh ingredients that stimulates your taste buds with each bite. Keep reading so you can make your own sheet pan meal prep entrees! 

As with all of our meals, this sausage and veggie sheet pan meal prep recipe is packed with nutrients to satisfy your body’s energy needs. The Dutch yellow potatoes are an excellent source of vitamin C and minerals. Then we add bell pepper, cauliflower, cherry tomatoes, baby carrots, chicken/apple sausage, and green beans, which provide all the nutritional value the body requires. This sheet pan meal prep recipe is delicious and will help keep your immunity going strong!

One Pan Whole30 Sausage and Veggie Oil Pour

How long will One Pan Whole30 Sausage and Veggie Meal Prep last for?

One Pan Whole30 Sausage and Veggie can last in the refrigerator for about three to four days when properly refrigerated. Use a clean and airtight container to maintain the freshness, like our meal prep containers. 

Can One Pan Whole30 Sausage and Veggie Meal Prep be frozen?

You can freeze your sausage and veggie sheet pan meal for two to three months in the freezer. After three months, the meal can become bland. If you plan on freezing this meal, be sure to season your potatoes and use the leftovers as quickly as possible. Also, store the veggies and sausage separately, so they maintain their flavors. Store the veggies in airtight ziplock bags or containers. 

FYI, maintain a consistent fridge and freezer temperature so that all of your meals have the same fantastic taste as the first time!

Ingredients:

  • 1lbs Dutch Yellow Potatoes
  • ¾lbs pound green beans
  • 4 links Chicken/Apple sausage
  • 6 tablespoons olive oil
  • 8 baby carrots
  • 6oz Cherry Tomatoes
  • 4 baby cauliflower
  • 1 Bell Pepper, Sliced
one pan sausage and dutch yellow potatoes

How to portion One Pan Whole30 Sausage and Veggie Meal Prep

Once your meal is ready, remove it from the oven and distribute it evenly into our GoodCook® Meal Prep Bowls! This allows you to enjoy the various burst of fresh flavors in your mouth. The baby carrots, baby cauliflower and potatoes, green beans, and chili will leave you wanting more - until it’s gone. Hopefully you have more!

One Pan Whole30 Sausage and Veggie Meal Prep

More sausage and veggie sheet pan meal prep recipes:

Other tips for making One Pan Whole30 Sausage and Veggie Meal Prep:

  • Dice the carrots into coins. However, ensure you spread them evenly on the baking sheet, so they sear evenly on both sides.
  • Use frozen vegetables. Give them extra cooking time to caramelize nicely like the rest of the ingredients.
  • Make this sheet pan meal prep recipe keto by ditching the potatoes.
  • Serve over Cauliflower Rice for a heartier meal. 
  • Play with different seasonings! Fresh herbs, pepper, and spices will give the sausage and veggies meal variety.

Storage & reheating notes:

This meal can last in the fridge for up to 4 days. It's not freezer-friendly. I recommend reheating it on the stove or in the microwave or eating it cold/room temp. Happy prepping!

Sausage and Veggie Meal Prep Recipe:

Healthy Sausage & Veggies

Easy Sausage and Veggie Meal Prep

The best starter meal prep recipe you can find. Sheet Pan meals few dishes. Sausage and veggies means few ingredients. Meal prep means you're good for the week!
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: dinner, Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Sausage, Sheet Pan
Servings: 4 servings
Calories: 397kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 1.5 lbs Dutch Yellow Potatoes
  • ¾ lbs green beans
  • 4 ea Chicken-Apple sausage
  • 6 tablespoon olive oil
  • 8 ea baby carrots
  • 6 oz Cherry Tomatoes
  • 4 ea baby cauliflower
  • 1 ea red bell pepper sliced

Instructions

  • Preheat the oven to 400 degrees F.
  • Line a large sheet pan with foil or parchment paper.
  • Prep the veggies: chop the potatoes (pretty small pieces here so they will be tender in time), trim the green beans, chop the baby cauliflower, chop the peppers into strips, remove the greens from the baby carrots, and thickly coin the sausage.
    One Pan Whole30 Sausage and Veggie Ingredients
  • Place all the veggies and sausage on a sheet pan and bake for 15 minutes, remove from the oven and flip/stir all the veggies around. ADD tomatoes before putting the pan back Inc the oven.
    One Pan Whole30 Sausage and Veggie Oil Pour
  • Return to the oven and bake for another 20 minutes or until vegetables are crisp tender and sausage is browned.
    Healthy Sausage & Veggies
  • Evenly distribute into meal prep containers.
    One Pan Whole30 Sausage and Veggie Meal Prep

Notes

(WW Smart Points= Green:10  Blue:10  Purple:9)

Nutrition

Serving: 1meal | Calories: 397kcal | Carbohydrates: 39g | Protein: 9g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Sodium: 197mg | Potassium: 997mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1082IU | Vitamin C: 54mg | Calcium: 58mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Cranberry BBQ Vegan Meatballs

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Cranberry BBQ Vegan Meatballs may sound like a crazy idea, but they're sweet, savory, gluten-free, and loaded with protein!

Yes, you read all of that correctly. Cranberries aren't just for Thanksgiving anymore, and they work great in a sweet-savory situation. For this meal prep, we packed protein-rich garbanzo beans, heart-healthy oats, and flax and hemp hearts loaded with essential fatty acids into these perfect vegan meatballs. We couldn’t be happier about them! Oh, except for the fact that we topped them with the dreamiest cranberry BBQ sauce that is so darn delicious, you won’t believe how simple it is to make. If you’ve been looking for exciting new vegan meal prep recipes, look no further.

Cranberry BBQ Vegan Meatballs

What Are Hemp Hearts?

We’ve been using hemp hearts in a lot of our meal prep recipes lately (like these Keto Overnight 'Oats') and, in this case, we did so for both nutrition and texture reasons. What are called hemp hearts are technically the seed of a variety of cannabis plant that is almost entirely devoid of THC. They have a wonderfully mild nutty flavor and offer a fantastic boost of essential fatty acids, minerals, and protein per serving. Along with the flax egg, they are an ideal natural binder for these vegan meatballs.

Cranberry BBQ Vegan Meatballs

What's So Great About Oats?

Like hemp hearts, oats are also loaded with tons of nutritional value. One serving will provide 191 percent of your daily value of manganese (a trace mineral that’s an important factor in a whole slew of body functions!), along with 34 percent of your daily needs of magnesium. Oats also contain significant amounts of antioxidants, B vitamins, iron, and zinc. And what else is good about oats? They are loaded with powerful soluble fiber, which does a few things. It helps us stay fuller longer, supports healthy blood sugar and cholesterol levels, and feeds good gut bacteria. These vegan meatballs are tasty, convenient, and super beneficial. With the extra protein boost from the quinoa we like to serve this with, this is at the top of vegan-friendly meal prep recipes.

We wanted to keep the sauce part of this recipe quick and simple. So we’re suggesting pre-made BBQ sauce, but with one caveat. Many store-bought BBQ sauces have a lot of hidden sugars. Just make sure to check the nutrition label as you’re browsing! It’s best to let the cranberry do all the sweet talking here.

Cranberry BBQ Vegan Meatballs Ingredients

  • 1 tablespoon ground flax + 2 tablespoon water
  • 1 package Steam-Fresh garbanzo beans
  • 1 cup rolled oats
  • 6 tablespoon hemp seeds
  • 1 tablespoon onion powder
  • 2 tsp garlic powder
  • Salt & pepper, to taste
  • 2 cups barbecue sauce, your choice
  • 1 cup frozen cranberries
  • 1 cup dry quinoa, prepared

How to Make Cranberry BBQ Vegan Meatballs

Mix the flax and water together in a small bowl and set aside. That's going to help bind these "meatballs." Then, combine the oats, chickpeas (garbanzo beans!), hemp seeds, onion powder, garlic powder, salt and pepper all together in a food processor. Roll them into ball shapes and bake them in the oven on a rimmed baking sheet lined with parchment paper. While they bake, you can combine the cranberries with barbecue sauce on a stovetop until the cranberries burst and release some of their juices. Top the meatballs with the sauce and serve over quinoa.

Cranberry BBQ Vegan Meatballs

How to Store and Serve Vegan Meatballs

These prep great, so just put them in meal prep containers along with your quinoa. They will keep for 3 to 4 days in the fridge in sealed containers. Reheat in the microwave or in the oven until completely hot. You can also freeze these meatballs, too, and either defrost in the fridge overnight or for a few hours, or bake it all off in the oven (350 F will do, covered), for 20 to 30 minutes until completely hot.

Cranberry BBQ Vegan Meatballs

Variations on Cranberry BBQ Vegan Meatballs

This recipe would also work with white beans, but they would be a little bit softer in shape. You could also serve this recipe with lentils instead of quinoa for a different taste (but still high protein count), or go in the direction of brown or white rice, or even cauliflower rice. (Cause you know how we love that fun twist!) Buckwheat noodles would also be a nutty take on this sweet-savory plant-based meal prep, and it would also keep the dish gluten-free.

More Delicious Meal Prep Recipes

Cranberry BBQ Vegan Meatballs
Cranberry BBQ Vegan Meatballs


Cranberry BBQ Vegan Meatballs

Cranberry BBQ Vegan Meatballs

Easy to make, gluten-free and vegan meatballs topped with a sweet and savory cranberry BBQ sauce and served with protein-packed quinoa. A simple meal to enjoy for lunch or dinner. 
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Main Dish
Cuisine: American
Keyword: Chickpeas, Meal Prep
Servings: 6 meals
Calories: 412kcal
Author: Nick Quintero

Ingredients

Flax Egg

  • 1 tbs ground flax
  • 2 tablespoon Water

Meatballs

  • 1 cup rolled oats
  • 1 package Steam Fresh garbanzo beans
  • 6 tablespoon hemp seeds
  • 1 tbs onion powder
  • 2 teaspoon garlic powder
  • Salt to taste
  • Black pepper to taste

BBQ Sauce

  • 2 cups bbq sauce your choice
  • 1 cup frozen cranberries

Other

  • 1 cup dry quinoa prepared

Instructions

  • Preheat oven to 400 degrees F and line a rimmed baking sheet with parchment paper.
  • Mix together the flax and water in a small bowl and set aside.
  • Add all ingredients for the meatballs into a food processor and pulse until a dough forms.
  • Roll dough into desired number of meatballs and transfer to the baking sheet. Bake for 20 minutes.
  • Rotate the meatballs and bake for an additional 20 minutes or until they are slighty crunchy and golden. Remove from the oven and set aside.
  • Combine the frozen cranberries and BBQ sauce in a saucepan over medium-low heat. Cook until the cranberries begin to break down.
  • You can leave some cranberries whole, as we did, or mash them so the are fully combined with the BBQ sauce. It's a texture preference, really.
  • Evenly divide the quinoa and meatballs among 6 meal prep containers and cover the meatballs with the BBQ sauce. Enjoy within 5 days.

Notes

Nutrition for 1 out of 6 servings:
15g Protein | 57g Carbs | 13.5g Fat | 410 Calories
You can also freeze these uncooked meatballs without the sauce. Lay them flat in a sealed container. When you are ready to reheat them, place them on a baking sheet and cook at 400 degrees F for about 20 minutes, flip and cook until heated through.

Nutrition

Serving: 1meal | Calories: 412kcal | Carbohydrates: 57g | Protein: 15g | Fat: 13.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Keto Prosciutto Egg Cups

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Keto Prosciutto Egg cups are a creative and fun way to eat breakfast, and load up on protein in the process!

You've likely seen recipes for egg cups on our site before, or maybe not. (Go ahead and look; we'll wait). They're a simple way to get more eggs (and veggies, and cheese, and whatever else you want in there) into your diet, and they're a snap to prep, too. But these Keto Prosciutto Egg Cups are kind of a next-level egg cup. They're a high protein, low carb grab-and-go item that works for breakfast or snack! You could even pair them with soup or salad for lunch, if so inclined.

Keto Prosciutto Egg Cups

But what IS this egg cup? Well, these keto prosciutto egg cups have a crispy outside (that's the meat) with a perfectly cooked egg in the center. They also happen to be Whole30 compliant, and are definitely gluten-free, too.  

Keto Prosciutto Egg Cups Ingredients:

  • 3 ounces prosciutto
  • 6 large eggs
  • ¼ cup arugula
  • Salt & pepper, as desired

Keto Prosciutto Egg Cups

How to Make Keto Prosciutto Egg Cups

Ok, these couldn't be easier. It's almost not even a recipe. It's kind of more of an assembly job, although there is cooking involved.

Start off with a muffin tin, and then nestle some thinly sliced prosciutto so that it forms a little nest for the baby arugula and the egg. Then, add the baby arugula, leaving a bit of a well in the middle for the egg. Crack an egg into each nest, and that's really it. Hit it with some salt and pepper, and you're good to go. Pop it into a preheated oven and bake until the egg is cooked to your liking, which can take anywhere from 10 to 18 minutes.

Keto Prosciutto Egg Cups
Keto Prosciutto Egg Cups
Keto Prosciutto Egg Cups

How to Store and Serve Keto Prosciutto Cups

These can be gently slid out of the muffin tins and stored in covered airtight meal prep containers in the fridge for 3 to 4 days. Pack them up with more arugula and some strawberries for a little side salad. Breakfast, lunch, or snack time is prepped and served!

Keto Prosciutto Egg Cups
Keto Prosciutto Egg Cups

Variations for Prosciutto Keto Egg Cups

These would taste great with a sprinkle of freshly shaved Parmesan cheese on top. They'd also work well with baby spinach or kale; you want to stick with a baby lettuce of some sort because they fit the best in the cups. Otherwise, you might spend time cutting up larger pieces of greens to make it fit a bit more elegantly.

Sprinkle some red pepper flakes on top, extra salt and pepper, or hot sauce if that's your thing.

Any other keto-compliant fruit would work, such as blueberries, raspberries, or blackberries, or a combination of all three.

More Awesome Egg Recipes to Meal Prep

Keto Prosciutto Egg Cups


Keto Prosciutto Egg Cups

Keto Prosciutto Egg Cups

Keto Prosciutto Egg Cups are a high protein, low carb grab and go item that work for breakfast or snack! They have a crispy outside with a perfectly cooked egg in the center. Whole30. Gluten Free. 
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Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, keto, Meal Prep
Servings: 6 egg cups
Calories: 107kcal
Author: Nick Quintero

Ingredients

  • 3 ounces prosciutto
  • 6 large eggs
  • ¼ cup arugula
  • Salt to taste
  • Black pepper to taste

Instructions

  • Preheat oven to 350 degrees F and spray 6 muffin cups with nonstick spray, or coat lightly with oil.
  • Line each muffin cup with a slice of prosciutto, creating a nest. Add in the arugula, leaving a well in the middle for the egg.
  • Crack an egg on top of arugula into the "nest" in each cup.
  • Bake until the yolk is done to your liking (between 10 to 18 minutes. Remove from the oven and allow to cool slightly.
  • Transfer to meal prep containers and serve with additional arugula and berries, if desired.

Notes

Macros for 1 out of 6 egg cups not including additional sides:
10g Protein | 0.5g Carbs | 6.5g Fat | 107 Calories

Nutrition

Serving: 1cup | Calories: 107kcal | Carbohydrates: 0.5g | Protein: 10g | Fat: 6.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Korean Beef Bowls

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Korean Beef Bowl is flavorful and easy a fast meal prep recipe that's ready in 25 minutes and packs in 30g+ protein per serving. 

If you're looking for a new and delicious way to enjoy beef, look no further. And any time we put something in a bowl, it makes meal prep that much easier and quicker. Gotta love kitchen efficiency on meal prep day, amirite?

These Korean Beef bowls are made with lean strip steaks and include plenty of your favorite veggies and whole grains. Plus, they provide over 30g of protein per serving. They are guaranteed way to get you through your afternoon because the higher protein content helps keeps you full, which curbs cravings.

Korean Beef Bowl Ingredients

Korean Beef Bowl
  • 16 ounces boneless beef strip steak cut into 1-inch pieces
  • ¼ cup coconut aminos, or tamari sauce
  • 2 tablespoon sesame oil
  • 2 cups cooked brown rice
  • 4 cups assorted veggies, such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
  • ⅔ cup coarsely chopped kimchi
  • ¼ cup thinly sliced green onion

How to Make Korean Beef Bowls

Korean Beef Bowl

It all starts with cooking the steak. We love to grill it whenever possible but you can always cook it on a skillet or a grill pan indoors. That's fine. One of the best parts of this dish is all the veggies, which are not only colorful but taste great with the beef. They don't need any cooking, so you can do all that prepping (chopping etc.) while the steak cooks. And if you've got precooked rice in the fridge (or you like to meal prep it and have some in the freezer), now's the time to bring it out. Otherwise, you'll need to cook it for this dish.

Korean Beef Bowl

How to Store and Serve Korean Beef Bowls

Once you've prepped this dish, divide it among airtight containers and store them in the fridge. Reheat the beef if you like, or eat it cold straight out of the fridge; either way is good. If you want to reheat the beef, just wrap it in foil and reheat it in the oven for 10 minutes or so (the foil prevents it from drying out).

It's possible to freeze the steak after you make it if you'd like to. You can freeze the veggies too, but they'll likely be pretty soggy once they're defrosted. Therefore, we'd recommend just freezing the steak and making the veggies once the steak has defrosted, or while it's doing so.

Korean Beef Bowl

A Few Tips About Beef

A three-ounce cooked serving of lean beef (about the size of a deck of cards) provides 10 essential nutrients and about half the Daily Value in protein for about 170 calories. This recipe uses strip steak which is a lean cut of beef. But did you know many of America’s favorite cuts of beef are classified as “lean”? In addition to the strip steak, the top sirloin, tenderloin and 95% lean ground beef are also on the list. How to figure this out? Look for the word “Round” or “Loin” in the name. More than 60 percent of the whole muscle cuts found in the supermarket are lean when cooked with the visible fat trimmed.

Recipes like these Korean Beef Bowls, breakfast egg cups, and mozzarella stuffed meatballs are easy ways to include lean beef in your diet. So, if you're in need of more protein and want to eat it in a delicious way, try this Korean Beef Bowl! 

More Easy One-Bowl Meals to Meal Prep!

Korean Beef Bowl
Meal Prep on Fleek x GoodCook Meal Prep Containers

Recipe courtesy of The Kansas Beef Council

Korean Beef Bowl

Korean Beef Bowl

This flavorful and easy Korean Beef Bowl recipe is a fast meal prep recipe that is made in 25 minutes and packs in 30g+ protein per serving. 
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Korean
Keyword: Meal Prep, Steak
Servings: 4 meals
Calories: 390kcal
Author: Nick Quintero

Ingredients

  • 16 ounces beef strip steak cut into 1 inch pieces
  • ¼ cup Coconut Aminos or Tamari
  • 2 tablespoon Asian sesame oil
  • 2 cups cooked brown rice
  • 4 cups assorted veggies such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
  • ⅔ cup chopped kimchi
  • ¼ cup thinly sliced green onion

Instructions

  • Place steaks over medium heat on a preheated grill. Cook steaks, covered, 11 to 14 minutes. For medium rare cook till 145°F or medium, a little longer, to 160°F doneness, turning occasionally. A table-top griddle, a grill pan, or frying pan can be used if you don’t have a grill.
  • Meanwhile, to prepare the dressing, whisk together soy sauce and sesame oil in a small bowl; set aside.
  • Divide rice evenly among four bowls. Top rice with vegetables and kimchi.
  • Slice the steaks into thin pieces and divide evenly among bowls. Drizzle with dressing. Garnish with green onions and optional sesame seeds.

Video

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 33g Carbs | 14g Fat | 390 Calories
 
 

Nutrition

Serving: 1meal | Calories: 390kcal | Carbohydrates: 33g | Protein: 32g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Nutty Keto Pancakes Meal Prep

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Keto pancakes are not an oxymoron. These sugar-free pancakes are paleo and gluten-free friendly. Serve with an almond butter drizzle and chopped nuts for a fun start to your day.

If you're on a keto diet, you know traditional carbs are out of the question. They're just not permitted. Or if you're keto curious? Maybe you’ve heard about it, maybe you haven’t, maybe you’re even already on it. But keto-style eating is a low-carb way to eat that isn't going anywhere anytime soon. And just because you're on a keto diet, doesn't mean you have to cross pancakes off your list. It's all about using the right ingredients, in the right way.

Nutty Keto Pancake Meal Prep

What is Keto?

Keto, short for the ketogenic diet, refers to the process of limiting carbs and skyrocketing fat intake to train your body to focus on using the latter for burning energy. After two to seven days, according to the diet's proponents, the body enters a metabolic state called ketosis. This means it no longer has access to enough carbs to process into energy. Instead, the body then begins to burn fat at a significantly higher and faster rate. This diet was actually first developed to support patients suffering from seizures, but it has since taken the weight loss industry by storm.

Nutty Keto Pancake Meal Prep Ingredients

  • ½ cup + 2 tablespoon almond flour
  • 1 tsp cinnamon
  • ½ tsp baking soda
  • 3 large eggs
  • ¼ cup milk
  • ¼ cup chopped nuts
  • ¼ cup almond butter
Nutty Keto Pancake Meal Prep

How to Make Nutty Keto Pancakes

You don’t have to be on the ketogenic diet to enjoy this meal prep recipe. But we love pancakes, and wanted to make sure that we have a version of this beloved breakfast favorite for everyone! These Keto Pancakes are made with a base mixture of almond flour, eggs, and milk- lots of healthy fat, lots of protein, and very little in the way of carbs.

Nutty Keto Pancake Meal Prep

And we took the nutty theme all the way to the toppings. Almond butter and chopped nuts (we used hazelnuts) make the perfect texture combination of smooth and crunchy, and we simply can’t get enough. There's no special trick or difference here, they come together by mixing wet and dry ingredients just like any other pancake recipe.

Nutty Keto Pancake Meal Prep

Benefits of Cinnamon

Cinnamon is an important part of this Keto Pancake recipe as well. It’s delicious ingredient in both sweet and savory cooking, but cinnamon also has some health benefits, too. It’s a powerful anti-inflammatory spice, supports healthy blood sugar levels, and can even stimulate the metabolism. If you are here because this meal prep recipe is keto-friendly, then cinnamon is the icing on the ketogenic (pan)cake! With 27 grams of protein per serving, these Keto Pancakes are the perfect addition to any morning!

How to Store and Serve Nutty Keto Pancakes

Pop these prepped pancakes into an airtight container and store in the fridge for up to 4 days. You can reheat in the toaster or toaster oven really easily, or in the oven, on a baking sheet that you've loosely tented with foil. (You don't want them to dry out, right?) Store the almond butter drizzle separately so they don't get soggy before serving.

These keto pancakes also freezes well. Wrap them well (individually works great so they don't stick together) and label them with the contents and date. Reheat in the toaster or toaster oven, or in the oven. They'll keep for a few months that way.

We also like to serve these pancakes with berries if you're able to eat them while on keto. (They're permitted, but everyone's approach is a little different.)

More Keto and Paleo Breakfast Meal Preps!

Nutty Keto Pancake Meal Prep

Reference

Nutty Keto Pancake Meal Prep

Nutty Keto Pancake Meal Prep

Sugar-free pancakes that are paleo and gluten-free friendly. Serve with an almond butter drizzle and chopped nuts for a fun start to your day.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: keto, Meal Prep
Servings: 2 meals
Calories: 625kcal
Author: Nick Quintero

Ingredients

  • 10 tbs almond flour not almond meal
  • 1 teaspoon ground cinnamon
  • ½ teaspoon baking soda
  • 3 large eggs
  • ¼ cup milk
  • ¼ cup chopped nuts we used hazelnuts
  • ¼ cup unsweetened almond butter or nut butter of choice

Instructions

  • Add all ingredients to a bowl and whisk with a fork until fully combined and a thick.
  • Let the batter to rest for 5-10 minutes to allow the almond flour to thicken.
  • Preheat a greased skillet over low-medium heat. Pour scant ¼ cup portions of batter on the hot pan. Cook each pancake for 2-3 minutes on each side. You will likely have to do this in batches depending on how big your skillet is.
  • Divide pancakes among airtight containers sprinkled with crushed nuts. Store pancakes in the fridge for 5 to 7 days.
  • Serve with almond butter drizzle.

Notes

Nutrition for 1 out of 2 servings:
27g Protein | 17.3g Carbs | 52g Fat | 10g Fiber | 625 Calories
*nutrition facts calculated using hazelnuts

Nutrition

Serving: 4pancakes | Calories: 625kcal | Carbohydrates: 17.3g | Protein: 27g | Fat: 52g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Turmeric Ginger Salmon in Foil Meal Prep

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Turmeric Ginger Salmon in Foil Meal Prep is a dish you'll want to make again and again using mostly pantry staples and a well-stocked freezer. Gluten free and paleo!

This meal prep is your dinner that happens to also be gluten-free, paleo, and incredibly easy. This Turmeric Ginger Salmon in Foil ain’t playin’ around, y’all. And what’s better than a delicious salmon meal prep? This one comes with the added benefit of cruciferous broccoli, which is rich in Vitamin C (immune system support) and Vitamin K (a necessary nutrient for healthy blood). We also paired it with sweet potatoes, which are high in fiber and Vitamin A, and are also just plain delicious. We think this is one of our best meal prep ideas yet!

Turmeric Ginger Salmon in Foil Meal Prep

Why Is Salmon So Healthy?

You guys know we love salmon around here, and we’re always looking for opportunities to incorporate it into our meal prep ideas. Because salmon has some of the highest amounts of omega-3s of any other type of fish (about 1-2 grams per 3 oz serving), we love enjoying it as a delicious means of getting our daily essential fatty acids. In addition to that, salmon also provides more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. Salmon is also an excellent source of lean protein, offering approximately 21 grams per 3 oz serving. And in case we haven’t already convinced you, one single serving of salmon can also account for your entire daily Vitamin D needs! OH YEAH!

Turmeric Ginger Salmon in Foil Meal Prep Ingredients

  • 3 (4 oz). salmon filets
  • 2 sweet potatoes, sliced in half lengthwise
  • 5 ounces broccoli florets
  • 4 tbsp. extra virgin olive or coconut oil
  • 1 tsp. ground ginger
  • 1 ½ tsp. turmeric
  • 1 tsp. black pepper
Turmeric Ginger Salmon in Foil Meal Prep

What's the story with turmeric and ginger?

This salmon meal prep is already killing it, we know. But we’ve added in even more benefits. Turmeric and ginger are delicious, yes, but did you know they’re also incredibly supportive? The main bioactive compound in ginger is called gingerol, and is the source of many of the plant’s health benefits, from offering antioxidants to supporting a healthy inflammatory response. It’s also a delicious ally for soothing indigestion! Or in this case, when added to meals- preventing it before it even starts. From the same family of plants, turmeric is a spice that has also long been utilized for its supportive health benefits. Its primary bioactive compound is called curcumin, and it can be an incredible ally for chronic pain and muscle inflammation. The Arthritis Foundation now even lists it as a supportive tool against inflammation! Both of these herbs have wonderfully pungent spicy flavors and really complement the richness of the salmon, the fresh crunch of broccoli, and the silky sweet potato. 

The more we talk about this salmon meal prep, the more we want to just get in the kitchen and make it. Who’s with us?

How to Make Turmeric Ginger Salmon

Here's how this goes. You start off by roasting the sweet potatoes; they need a head start because they're going to take longer. Then, you get the broccoli ready and the salmon, too, brushed with oil and then ginger and turmeric. Place the broccoli on squares of foil that are large enough to hold both broccoli and salmon. Wrap them up and roast them along with the potatoes once a bit of time has passed. This meal prep is incredibly hands-off, which we really appreciate, especially on a busy weeknight.

Turmeric Ginger Salmon in Foil Meal Prep

How to Store and Serve Tumeric Ginger Salmon Meal Prep

Once you've prepped this meal, it'll keep, covered in the fridge, for 2-3 days. (Fish is a bit more perishable than chicken or other proteins, and that's why we've got only three servings for this prep. In case you were wondering.) Reheat everything in the oven, covered in foil, at about 325. You don't want to dry out the salmon; this is why we're not recommending the microwave for this, either.

Variations on this Salmon Foil Meal Prep

Serve with cauliflower and broccoli instead of broccoli, or just cauliflower. Brussels sprouts would also be super good here. You can also make this with chicken (it will need a little longer to cook).

Feel free to use freshly grated ginger and freshly grated turmeric if you can get your hands on it. It'll make the flavors that much more vibrant, but it's not necessary if you don't have it. The beauty of this healthy meal prep is its reliance on jarred spices.

More Salmon Meal Preps You'll Love!

Turmeric Ginger Salmon in Foil Meal Prep
Turmeric Ginger Salmon in Foil Meal Prep


Turmeric Ginger Salmon in Foil Meal Prep

Turmeric Ginger Salmon in Foil Meal Prep

This salmon in foil dinner is an ultra-simple meal prep recipe. Salmon is seasoned in turmeric and ginger for an anti-inflammatory rich meal. Served with roasted sweet potatoes and broccoli, you can’t go wrong with this yummy meal prep!
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep, Salmon
Servings: 3 meals
Calories: 426kcal
Author: Nick Quintero

Ingredients

  • 3 4-ounce salmon filets
  • 2 medium sweet potatoes sliced in half lengthwise
  • 5 ounces broccoli florets
  • 4 tbs oil
  • 1 teaspoon ground ginger
  • 1 ½ teaspoon ground turmeric
  • 1 teaspoon black pepper

Instructions

  • Preheat oven to 375 F. Place sliced sweet potatoes on a large baking sheet.
  • Spoon one tablespoon of the oil over the salmon filets. Sprinkle with black pepper and ½ teaspoon of turmeric.
  • Place the sweet potatoes in the oven and bake at 375 F for 30 minutes.
  • Next place the 3 salmon filets in the center of 3 large squares of foil.
  • Divide the broccoli evenly among the 3 packs, placing it around the salmon.
  • In a ramekin, mix together the remaining oil, ginger, turmeric and black pepper.
  • Using a pastry brush, brush the oil over the salmon and broccoli.
  • Wrap the ends of the foil closed and place on a baking sheet.
  • Bake at 375 F for the remaining 20 minutes with the sweet potatoes.
  • Remove from the oven and divide into 3 meal prep containers.

Notes

Nutrition for 1 out of 3 meals:
26g Protein | 22g Carbs | 26g Fat | 426 Calories
 

Nutrition

Serving: 1meal | Calories: 426kcal | Carbohydrates: 22g | Protein: 26g | Fat: 26g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Italian Sub Lettuce Wrap Meal Prep

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Italian Sub Lettuce Wrap Meal Prep is an easy keto meal prep packed with salami, ham, provolone, lettuce, and a quick red wine vinaigrette dressing.

There’s no shortage of lettuce wrap meal prep ideas on the internet and for good reason. It’s one of our favorite preparations for fresh flavor, lighter caloric intake, and ease of transport. (We love these Pulled Pork Lettuce Wraps, and these Sweet Potato and Black Bean Veggie Burgers can also go for this fun and leafy preparation.)

But we thought we’d use this approach to enjoy a fun spin on a classic: the Italian Sub! Because when you're doing keto, you miss sandwiches, right? You can get all the flavors but none of the carbs from bread this way.

The Origins of the Italian Sub Sandwich

Despite its name, the Italian Sub is said to have been invented in Portland, Maine. In the early 20th century lots of Italians came to New England to work opportunities there. And luckily for us, they also brought great lunch ideas! According to food historians, an Italian baker accepted the request of local dockworkers to add meat, cheese, and fresh vegetables to the baked rolls he was selling from a pushcart. The rest, as they say, is Italian Sub history. And today it is the inspiration for our newest meal prep idea!

Italian Sub Lettuce Wrap Meal Prep

Italian Sub Lettuce Wrap Meal Prep Ingredients

Italian Sub Lettuce Wrap Meal Prep
  • 4-8 large romaine lettuce leaves, washed, rinsed, and dried
  • 8 oz salami slices
  • 8 oz sliced ham
  • 4 oz sliced provolone (for Whole30 version, leave off the cheese)
  • 1 large tomato, sliced
  • ¼ cup olive oil
  • ¼ cup red wine vinegar
  • Black pepper
  • Himalayan sea salt

How to Make Italian Sub Lettuce Wrap Meal Prep

Italian Sub Lettuce Wrap Meal Prep

Salami, sliced ham, provolone, and tomato come together between crisp leaves of fresh romaine. They're perfectly complemented by a quick dip in a homemade red wine vinegar dressing. Don’t forget salt and fresh black pepper! The simple but effective seasoning is not only traditional to the original version but it can't be skipped; it brings all the flavors together (A dash of oregano wouldn't hurt either, come to think of it!). We’ve already lightened up the traditional sandwich a bit by offering it as a lettuce wrap meal prep, but feel free to omit the cheese for a Whole30- compliant version!

For such a low-calorie plate (209 calories per serving), this lettuce wrap meal prep is delicious and still packs an impressive protein punch- almost 30 grams per wrap! Take them to work, take them to the dinner table, or take them to their original home on the docks of Maine. Wherever you enjoy them, this Italian Sub Lettuce Wrap is a super easy and satisfying meal prep idea!

Tip: If you like this idea, you can copy the approach for other popular sandwiches you might be missing out on because of keto, whether it's a turkey club or tuna salad. Serve them in giant lettuce leaves. Romaine is great, but Boston bibb works well too. (Iceberg tends to break sometimes but you can try it if that's what you've got.)

How to Store and Serve

Once they're all put together, which will take you very little time indeed, you can store it right in the fridge in airtight containers. We love these as they are, with the homemade dressing drizzled across the top. You probably won't need much else, but a salad would be a smart addition to this prep if desired.

Italian Sub Lettuce Wrap Meal Prep
Italian Sub Lettuce Wrap Meal Prep

More Lettuce Wrap Meal Preps for Lunch!

Keto Italian Sub Lettuce Wrap Meal Prep

References:

https://whatscookingamerica.net/History/HoagieSubmarinePoBoy.htm
Italian Sub Lettuce Wrap Meal Prep

Italian Sub Lettuce Wrap Meal Prep

Easy keto lettuce wraps packed with salami, ham, provolone, lettuce, and a quick red wine and vinegar dressing.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 509kcal
Author: Nick Quintero

Ingredients

  • 8 large romaine lettuce leaves rinsed and dried
  • 8 ounces salami*
  • 8 ounces sliced ham*
  • 4 ounces provolone leave off for paleo/whole30
  • 1 large tomato sliced
  • ¼ cup olive oil or avocado oil
  • ¼ cup red wine vinegar
  • salt & pepper as desired

Instructions

  • Wash and dry romaine lettuce leaves and set aside inside meal prep container.
  • Fill with fresh sliced salami, ham, provolone, tomato, and season with a bit of salt and pepper.
  • Whisk together the red wine & vinegar dressing on the side with a fork and divide between dressing jars.
  • To serve, wrap the meat and cheese tightly in the wrap and drizzle with oil and vinegar.
  • Store in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 meals:
29.5g Protein | 9.4g Carbs | 40g Fat | 1.2g Fiber | 509 Calories
*Be sure to use paleo/whole30 compliant meat if following one of these diets.

Nutrition

Serving: 1meal | Calories: 509kcal | Carbohydrates: 9.4g | Protein: 29.5g | Fat: 40g | Fiber: 1.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Apricot Salmon Meal Prep

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Paleo Apricot Salmon Meal Prep brings together fruit and fish for a refreshing and light meal prep you'll want to put on repeat!

We kind of can't ever get enough of salmon, and behind chicken and pasta, it's a very popular and in-demand protein. It is easy to cook, hard to screw up, plentiful, and many people like it. Plus, it's super good for you (more on that in a minute). If you're looking for gluten-free and paleo meal prep ideas, too, look no further. How about something delicious, healthy, and satisfying, all for under 500 calories per serving? Look no further than this Apricot Salmon Meal Prep- one of our favorite meal prep ideas for stone fruit season!

Paleo Apricot Salmon Meal Prep

We all know that fish is an incredibly healthy protein source, but what’s all the hype about salmon? A quick aside before we dive into that: whenever possible, buy wild rather than farmed salmon! First of all, most of the recorded health benefits of salmon are specifically from wild-caught fish. That means the fish grew in a natural environment without any human-added growth hormones, antibiotics, or sunlight restrictions. (Yeah, that's a thing!) Okay, now on to the good stuff.

Paleo Apricot Salmon Meal Prep

Nutrition Benefits of Salmon

First off, salmon has some of the highest amounts of omega-3s when compared to any other type of fish, about 1-2 grams per 3 oz serving. That might not sound like a lot, but it’s actually 2-4 times what most health organizations recommend as the daily intake for a healthy individual!

In addition, these essential fatty acids, salmon also provides a significant amount of protein per serving (approximately 21 grams)! It also provides more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. And if you’re one of the many Americans that doesn’t get quite enough Vitamin D into your diet, one serving of salmon can account for your entire daily need!

In addition to the incredible health benefits of salmon, we love this meal prep idea because it allows you to truly eat seasonally. Stone fruit season happens when every farmer’s market and produce aisle is alive with the bounty of summer. To round off the carbs and protein, we used green beans, zucchini, and carrots. However, please do what feels best. Use whatever vegetables you love, or whatever is bountiful from your local farms (or your own garden!). This delicious Apricot Salmon Meal Prep is an elevated mid-week lunch or a nutritious family dinner. We hope you love it as much as we do!

Read More: 35 Meal Prep Recipes with Salmon!

Paleo Apricot Salmon Meal Prep Ingredients

  • 8 oz. fresh salmon (2 filets)
  • 1 tablespoon maple syrup
  • 1 tablespoon coconut aminos (or sub soy sauce)
  • 1 tablespoon avocado oil
  • ¼ teaspoon garlic powder
  • 1 apricot, diced
  • 4 cups of seasonal veggies: green beans, zucchini, carrots, etc.
  • pinch of Himalayan sea salt
  • 1 cup cooked jasmine rice, optional for serving (do not use if following a paleo diet)

Source 1, 2, 3

How to Make Paleo Apricot Salmon Meal Prep

Paleo Apricot Salmon Meal Prep

Combine the apricot with the coconut aminos and maple syrup in a small bowl along with the avocado oil and garlic powder. Set it aside. Transfer the salmon to a baking dish and top with the apricot marinade. Bake it in the oven and get the rice started while that's going on. If using, cook the jasmine (or maybe even cauliflower rice!) rice while the salmon bakes and you're assembling some veggies to steam. You can even used bagged frozen mixed veggies in a pinch; there's no shame in that and a well-stocked freezer is one of our favorite things.

How to Store and Serve Paleo Apricot Salmon Meal Prep

You can either store this in containers that are just one big compartment or ones that are multiple compartments. Serving this all tossed together is equally as good as eating the veggies, rice, and salmon separately. Keep it in the fridge for up to 4 days and reheat gently; you don't want to overcook the salmon! The whole thing can be frozen, too, if desired. Just defrost in the fridge first or pop it in the oven, tented with foil over it. Use any kind of veggies you want!

Pro tip: It's probably a good idea, however, to freeze the rice separately if you're going to freeze leftovers or a couple of servings. Rice should be reheated on its own and not in the oven; it will dry out too much.

Paleo Apricot Salmon Meal Prep
Paleo Apricot Salmon Meal Prep

Paleo Apricot Salmon Meal Prep

Salmon dish with an easy apricot marinade and fresh seasonal vegetables. Perfect for a fun summer dinner with a fruity twist!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep, paleo, Salmon
Servings: 2 servings
Calories: 471kcal
Author: Nick Quintero

Ingredients

  • 8 ounces fresh salmon
  • 1 tbs maple syrup
  • 1 tbs coconut aminos
  • 1 tbs avocado oil
  • ¼ teaspoon garlic powder
  • 1 apricot diced
  • 4 cups mixed vegetable
  • Salt to taste

Optional

  • jasmine rice for serving

Instructions

  • Preheat oven to 400 degrees F.
  • In a small bowl, mix the maple syrup, coconut aminos, avocado oil, diced apricot, and garlic powder.
  • Place salmon in a shallow glass baking dish and coat with the apricot marinade.
  • Place fish in the preheated oven and bake uncovered for 20 minutes. The fish is done when it’s easily flaked with a fork.
  • While the salmon is cooking, steam your vegetable by bring a large pot of water to a boil. Add the fresh vegetables and steam for 3-5 minutes, until vibrant colored and fork tender.
  • Prepare your jasmine rice, if using, by following package instructions. Transfer everything, once cooked, to meal prep containers and refrigerate for up to 4 days.

Notes

Nutrition for 1 out of 2 servings:
36g Protein | 29g Carbs | 20g Fat | 471 Calories
*nutrition does not include optional rice
Calculate your Macros Here

Nutrition

Serving: 1meal | Calories: 471kcal | Carbohydrates: 29g | Protein: 36g | Fat: 20g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Blueberry Pie French Toast Meal Prep

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Blueberry Pie Gluten Free French Toast Meal Prep is loaded with antioxidants and just enough sweetness!

Is it breakfast? Maybe it is dessert? Or perhaps it is a breakfast-like dessert or a dessert that you can have for breakfast? Either way, it's a great way to start the day and an even better way to eat blueberries, especially when they are in season!

Some people might say breakfast sweets have no place in a healthy regimen. We would definitively say nay to that, and ask those people to reconsider their view over a plate of this delicious French toast meal prep. Traditionally heavy and overly sweet, we lightened up this favorite by swapping butter for avocado oil cooking spray, eggs for egg whites, and highlighting the option to use your milk of choice.

Blueberry Pie French Toast Meal Prep

How to Make Blueberry Pie Gluten-Free French Toast

There are two main parts to this recipe. The toast, and the blueberries. So, you can of course use whatever kind of bread you like, we specifically wanted to feature gluten free bread for this easy meal prep. Things are hard enough out there people, we don’t need to perpetuate a lack of French toast across any demographic. And because this recipe works with whatever kind of milk you’d like to use and that little swap of cooking butter for avocado oil spray, this French toast meal prep is also dairy free. French toast for everyone!

Blueberry Pie French Toast Meal Prep

How to Make the Blueberry Topping

Blueberry Pie French Toast Meal Prep

The topping for this easy meal prep is a simple compote, which is basically a fruit-based syrup. We decided to feature blueberries for this aspect, which just happen to have the highest antioxidant count of any fruit! They’re also a great source of potassium and fiber and are just plain delicious, though we know we don’t have to tell you that. We also incorporated another little extra bump of Vitamin C by adding orange juice to the compote. The flavor combination of sweet blueberries and tangy orange juice is the perfect topping for this French toast meal prep. And we won’t tell if you add a little extra syrup too! Blueberries love citrus, but it's a different move to pair it with orange (it usually gets paired with lemons or limes!)

Blueberry Pie French Toast Meal Prep Ingredients:

  • 8 slices GF bread
  • Avocado oil spray
  • ½ cup egg whites 
  • ¾ cup milk of choice
  • ½ teaspoon cinnamon
  • 2 cups frozen blueberries
  • 1 TBS orange juice
  • 2 TBS maple syrup
  • 1 cup fresh blueberries
Blueberry Pie French Toast Meal Prep

How to Store and Serve Blueberry Pie French Toast

Once it's all cooked, pop it into meal prep containers and stick it in the fridge, where it will be good for 4 or 5 days. Keep the blueberry "pie" topping (or compote, really) separate so it doesn't get the toast soggy. Reheat in the microwave or the toaster or toaster oven (we love the toaster oven). Heck, even the air fryer could work!

If you start this off as part of, say, a delicious weekend brunch, it can easily turn into a recurring weekday lift. There are a lot of things to get up for in the morning, and a perfect French toast meal prep is definitely one of them!

Plus, French toast is an awesome meal prep because you can also freeze it! Every aspect of this recipe works well once you freeze it. You can pop it right in the oven or toaster (or toaster oven) to reheat it. Maple syrup optional.

Tips About Substitutions

Feel free to make this with blackberries, raspberries, strawberries, or some combo thereof. You can also cook the berries down from frozen; they'll just take a little longer because they're more aqueous. But it'll work!

More Breakfast Meal Preps You'll LOVE!

Blueberry Pie French Toast Meal Prep
Gluten Free Blueberry Pie French Toast Meal Prep blog
Blueberry Pie French Toast Meal Prep

Blueberry Pie French Toast Meal Prep

Gluten free French toast made with egg whites served with an easy blueberry compote!
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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 meals
Calories: 245kcal
Author: Nick Quintero

Ingredients

  • 8 slices gluten free bread
  • avocado oil spray or spray of choice
  • ½ cup liquid egg whites
  • ¾ cup milk of choice
  • ½ teaspoon ground cinnamon
  • 2 cups frozen blueberries
  • 1 tbs orange juice
  • 2 tbs maple syrup
  • 1 cup fresh blueberries

Instructions

  • Preheat skillet over medium high with a bit of avocado oil spray.
  • Whisk together the egg whites, milk, and cinnamon to make a batter.
  • Dip the bread into the batter, fully saturating the slice, then set on the preheated skillet. Cook for 5 minutes on each side, until browned and crispy. Repeat for all bread slices.
  • Meanwhile, prepare the blueberry compote by heating frozen blueberries in a medium saucepan with a bit of orange juice and a drizzle of maple syrup. Bring to a low boil, then reduce heat and allow to simmer for 5 minutes, until thick and syrupy.
  • To assemble, add 2 pieces of French toast to each meal prep container and top with fresh blueberries. Divide blueberries compote into separate containers for storage and combine just before serving. Keeps in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 servings:
8.5g Protein | 43.4g Carbs | 5g Fat | 245 Calories

Nutrition

Serving: 1meal | Calories: 245kcal | Carbohydrates: 43.4g | Protein: 8.5g | Fat: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cinnamon Roll Coffee Cake Meal Prep 

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Cinnamon Roll Coffee Cake Meal Prep is a lot to say, but it's not a lot of work. It's also gluten-free.

Friends, there’s a lot to keep track of in this wonderful life, and sometimes we just don’t want breakfast to be one of them. Having an easy meal prep recipe on hand for the first meal of the day is invaluable, especially on busy work and school mornings. So we’re super excited to share this coffee cake meal prep with you.

What's Special About This Gluten-Free Coffee Cake?

Coffee cake is of course a cafe favorite, and we wanted to make something that stands up to the delicious classic but with an MPOF twist. So we used gluten-free flour, encourage you to use your milk of choice, and used fats and sugars only made from coconut! Pretty cool. Rest assured though that this easy meal prep still tastes like a classic coffee cake with loads of coffee flavor and a cinnamon swirl, but we hope that our swaps make it a bit less indulgent to enjoy a few times in the same week. But don’t think you have to enjoy it all at once- this easy meal prep recipe also stands up well to freezing!

Cinnamon Roll Coffee Cake Meal Prep 

How to Make This Coffee Cake and Its Coconutty Ingredients

Coconut oil, coconut aminos, coconut sugar, coconut butter! What the heck is all this stuff, what’s the difference between coconut oil and coconut butter, and so on, and why should we care? While coconut oil is simply the oil that’s been extracted from coconut meat, coconut butter is a paste that’s made by blending the flesh of fresh coconut. The result is a smooth and spreadable paste that holds its texture well and lends itself to drizzling over all kinds of things: waffles, oatmeal, granola, and, you guessed it—coffee cake! We used it as a foundation to make a super easy dairy-free glaze that we may or may not currently be putting on absolutely everything. Because of the presence of a fiber called inulin, coconut sugar has a slightly lower glycemic index than regular sugar. It’s still sugar of course, but every bit helps!

The cake has three components but they're not hard; don't be put off by the list of ingredients. It's really very easy, and it is full of great ingredient substitutes you'll want to use again, if they're unfamiliar to you. (At the very least, to make this cake again!)

Cinnamon Roll Coffee Cake Meal Prep 

Cinnamon is another really exciting detail of this recipe. It is of course an important flavor aspect in classic coffee cake, but this spice also has some pretty incredible health benefits. It is known to be both anti-inflammatory and to support healthy blood sugar levels, in addition to supporting the cardiovascular system with its broad range of antioxidants. We hope you love this delicious and healthy twist on coffee cake as much we do!

Cinnamon Roll Coffee Cake Meal Prep Ingredients

For the Coffee Cake

  • 2 eggs, lightly beaten
  • ¼ cup melted coconut oil
  • 1 cup cooled coffee
  • ½ cup milk of choice
  • 3 cups GF all-purpose flour
  • 1 cup unrefined coconut sugar
  • 1 tablespoon baking powder

And the cinnamon swirl

  • ½ cup coconut oil
  • ½ cup unrefined coconut sugar
  • 2 teaspoon cinnamon
  • 1 tablespoon gluten-free flour

Finally, the coconut butter glaze:

  • ¼ cup coconut butter
  • 1 teaspoon unrefined coconut sugar
Cinnamon Roll Coffee Cake Meal Prep 

How to Store and Serve Cinnamon Roll Coffee Cake Meal Prep

Once you've made this, it needs to be kept in an airtight container and will stay fresh for a few days. If you want to prolong the shelf life, wrap it in foil really tightly, but we like to make something like this and freeze half of it right off the bat. This way, you always have something on hand for an emergency cinnamon-related breakfast item that also happens to be gluten-free!

Cinnamon Roll Coffee Cake Meal Prep 

More Gluten-Free Treats and Other Breakfast Fun

Cinnamon Roll Coffee Cake Meal Prep 
Gluten Free Cinnamon Roll Coffee Cake Meal Prep blog

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Cinnamon Roll Coffee Cake Meal Prep 

Cinnamon Roll Coffee Cake Meal Prep 

Coffee cake is of course a cafe favorite, and we wanted to make something that stands up to the delicious classic but with an MPOF twist.
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 slices
Calories: 377kcal
Author: Nick Quintero

Ingredients

Coffee Cake

  • 2 large eggs lightly beaten
  • ¼ cup coconut oil melted
  • 1 cup coffee cooled
  • ½ cup milk of choice
  • 3 cups gluten free all-purpose baking flour
  • 1 cup unrefined coconut sugar
  • 1 tablespoon baking powder

Cinnamon Swirl

  • ½ cup coconut oil
  • ½ cup unrefined coconut sugar
  • 2 teaspoon cinnamon
  • 1 tbs gluten-free flour

Coconut Butter Glaze

  • ¼ cup coconut butter
  • 1 teaspoon unrefined coconut sugar

Instructions

  • Preheat oven to 350 degrees F and lightly grease a 9 x 13 baking dish.
  • In a large bowl, mix together the eggs, milk, melted coconut oil, and cooled coffee. Add in the coconut sugar, then sift in the flour and baking powder. Stir well to combine. The batter should be thick and sticky.
  • Pour batter into the greased baking dish.
  • Prepare the cinnamon swirl by adding the coconut oil, unrefined coconut sugar, GF flour, and cinnamon to a bowl and whisking until light and fluffy. Drop heaping tablespoons into the baking dish and lightly swirl with a knife to distribute throughout the dish.
  • Bake for 30-40 minutes, until lightly browned and firm to the touch.
  • Remove from the oven and top with optional coconut butter glaze by combining softened coconut butter with a bit of coconut sugar and drizzling over cake.
  • Allow to cool completely, then slice into squares.
  • To store, add 1-2 squares to meal prep containers. Keeps in the fridge for 4-5 days. Store any remaining coffee cake in the freezer for long term storage.

Notes

Nutrition for 1 out of 12 slices:
5.2g Protein | 46g Carbs | 21g Fat | 377 Calories

Nutrition

Serving: 1slice | Calories: 377kcal | Carbohydrates: 46g | Protein: 5.2g | Fat: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Scrambled Egg Stuffed Sweet Potato Meal Prep

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Stuffed Sweet Potato Meal Prep combines scrambled eggs and sweet potatoes for an easy breakfast meal prep!

You know we're always looking for ways to use sweet potatoes around here at MPOF, and breakfast is no exception. This Scrambled Egg Stuffed Sweet Potato Meal Prep is high in protein, healthy fats, and complex carbs: the perfect combination to start any day.

And it all comes together in just ten minutes of prep time! Think about all the time you just saved yourself for the rest of the week. Extra time to sleep in? Extra time to just relax for a few minutes. You name it! Although we obviously had breakfast in mind with this particular stuffed sweet potato recipe. don't feel limited. Please feel free to eat this for lunch, or dinner, or after a workout.

Scrambled Egg Stuffed Sweet Potato Meal Prep

What's So Great About a Sweet Potato Meal Prep?

We already mentioned the serving of complex carbs offered by these stuffed sweet potatoes. Did you know, however, that sweet potatoes are also a great source of antioxidants? Their characteristic orange hue indicates the presence of beta-carotene, one of the most important antioxidants available to us for cellular health. Typically, the more colorful your produce, the more complex its nutritional profile. So when we can combine an easy meal prep with a healthy ingredient like sweet potatoes, we’re in. Plus you get to top it with avocado, and honestly, who doesn’t want that?

Scrambled Egg Stuffed Sweet Potato Meal Prep Ingredients

  • 2 sweet potatoes
  • 2 tablespoons olive oil
  • Himalayan sea salt, to taste
  • Black pepper, to taste
  • 4 large eggs
  • 2 tablespoons coconut milk
  • Hot sauce, to taste
  • ½  medium avocado
Scrambled Egg Stuffed Sweet Potato Meal Prep

How to Make Scrambled Egg Stuffed Sweet Potatoes

Start off with baked sweet potatoes. Easy enough, right? You can do that ahead if you want, to break up this meal prep into stages. The eggs come together on the stovetop over low heat along with some salt, pepper, and a bit of coconut milk, which gives them a velvety texture and a slightly nutty and sweet taste. (Trust us!)

Once those potatoes are cooked and the eggs are, too, split the potatoes. Add the egg, scooping it into the split potatoes. Top with avocado and hot sauce and, honestly, anything else that would work here. Chopped cilantro, shredded cheddar cheese, finely chopped scallions, black beans? You name it, all of it works.

How to Serve and Store Stuffed Sweet Potatoes

Pop them right into a meal prep container, covered. They'll keep for 3 to 4 days. Reheat in the microwave, or in the oven, covered a bit with foil. You can even eat it cold if you want, we won't judge!

Substitutions and Alterations

In addition to creating easy meal prep recipes, one of the things we are most passionate about here at MPOF is sharing healthy ingredient alternatives. Sometimes this looks like subbing almond flour for wheat, or using applesauce or bananas in place of sugar or syrups in baking. It all depends.

For this stuffed sweet potato recipe, you can swap it with regular baked potato, and that's fine. But we wanted to turn our attention to a ubiquitous staple in the American pantry: salt. We specifically call for Himalayan pink salt in this easy meal prep because it is actually a step up from standard table salt.

We all know that salt in excess is incredibly damaging, but salt in healthy amounts is actually necessary for normal bodily function. Natural salts, like Himalayan pink, contain all of the minerals that are typically stripped away in the refining process of regular table salt, or iodized salt. This simple swap in your pantry means a healthier choice each time you reach for the salt, and a few good choices are the building blocks of a healthy lifestyle. And believe it or not, it actually tastes better than regular iodized salt!

Hot Tip: You can also double this recipe!

More Breakfast Recipes To Try!

Scrambled Egg Stuffed Sweet Potato Meal Prep
Scrambled Egg Stuffed Sweet Potato Meal Prep
Scrambled Egg Stuffed Sweet Potato Meal Prep
Scrambled Egg Stuffed Sweet Potato Meal Prep
Scrambled Egg Stuffed Sweet Potato Meal Prep

Scrambled Egg Stuffed Sweet Potato Meal Prep

Easy gluten free breakfast combining sweet potatoes and fluffy scrambled eggs. Top with hot sauce and avocado for the ultimate breakfast combo.
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Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 meals
Calories: 405kcal
Author: Nick Quintero

Ingredients

  • 2 medium sweet potatoes
  • 2 tablespoon olive oil divided
  • 4 large eggs
  • 2 tablespoon coconut milk
  • Himalayan pink sea salt to taste
  • Black pepper to taste
  • Hot sauce to taste
  • ½ medium avocado sliced

Instructions

  • Preheat the oven to 400 degrees F.
  • Scrub the sweet potatoes and pierce them several times with a fork. Drizzle with 1 tablespoon olive oil and place on a rimmed baking sheet lined with parchment paper. Bake for 50-60 minutes, until tender.
  • While the sweet potato is in the oven, add the remaining 1 tablespoon of olive oil to a medium skillet over medium-low.
  • In a small bowl, whisk the eggs with the coconut milk, sea salt, and black pepper. Pour into the pan over low medium heat and slowly scramble for a little less than 5 minutes.
  • Remove the sweet potato from the oven and allow to cool for 5-10 minutes. Split open the sweet potato and stuff with the scrambled eggs.
  • Store sweet potatoes in an airtight container in the fridge, with garnishes on the side for up to five days. Serve with hot sauce and avocado.

Notes

Nutrition for 1 out of 2 servings:
16.4g Protein | 44.3g Carbs | 18.6g Fat | 8.6g Fiber | 405 Calories

Nutrition

Serving: 1serving | Calories: 405kcal | Carbohydrates: 44.3g | Protein: 16.4g | Fat: 18.6g | Fiber: 8.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

AB&J Fat Bombs Meal Prep

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Fat bombs! They taste like peanut butter and jelly and they'll get you through a rough afternoon in a pinch!

Admittedly, the term "fat bombs" isn't really the most appetizing. But if you're following a paleo or keto diet, you're always on the look for snacks with protein and fat that will keep you satisfied in between meals. Or perhaps even taste great after a workout. And let's face it, because they’re so much more time-consuming, we tend to focus our easy meal prep recipes around, well, meals. But snacks, we need them.

Having access to healthy snacks throughout the day can be a surefire way to ensure you're staying on track with your macros. Those in-between meal times can be tricky; we're most vulnerable to the donuts in the break room or that fast food restaurant that’s on your way home from work. So we came up with these satisfying fat bombs- the perfect snack allies!

AB&J Fat Bombs Meal Prep

What Are Fat Bombs?

Fat bombs are exactly what they sound like: Snacks that prioritize fat over all other nutrients. These almond butter and jelly ones here, come in at a whopping 23 grams of fat per serving. Fat bombs are essential snacks for folks on a keto diet, as it can sometimes be challenging to get enough fat from meals alone. But they’re also a great snack to have on hand for anyone working a physically or mentally draining day. Fat is a great way to stay fuller longer and to activate brain function! Fat bombs typically have a base of coconut oil, coconut butter, and/or nut butter (non-peanut if they’re paleo), and are a great vessel for getting in a few servings of healthy spices and supplements such as cinnamon, ginger, collagen, or medicinal mushrooms.

AB&J Fat Bombs Meal Prep

AB&J Fat Bombs Ingredients

  • ¾ cup frozen blackberries, or berries of choice
  • 1-2 tablespoon filtered water
  • ¾ cup creamy almond butter, no sugar added
  • ¾ cup coconut oil
  • 1-2 tablespoon sweetener, if desired

How to Make AB&J Fat Bombs

These are pretty easy. Line a muffin tin with some paper liners. And the blackberries are cooked down with a little bit of water. Then in a separate saucepan, melt the almond butter and add the coconut oil together. If you want a big of sweetness, go ahead and add some honey or maple syrup here. (Or agave). Put the almond butter layer on the bottom and dollop some blackberries on top. Swirl it together with a toothpick and refrigerate until firm.

How to Store and Serve Fat Bombs

Keep these in the fridge, full stop. You don't want them at room temperature, they'll start to get soft. Keep them refrigerated in an airtight container for a week or so, or freeze for much longer.

How to Customize

We used blackberries because we love the contrast of their fruity tang against the richness of the fatty coconut and almonds, but we encourage you to experiment with any of your favorite low-sugar fruits. Blueberries, raspberries, or cherries would all make great alternatives! Because they’re vegan, these fat bombs have quite a long shelf life in the fridge. Make plenty ahead of time and enjoy for weeks! This easy meal prep is one for the keto books.

More Awesome Snacks to Meal Prep!

AB&J Fat Bombs Meal Prep blog
AB&J Fat Bombs Meal Prep

AB&J Fat Bombs Meal Prep

Satiating fat-based snack bites packed with almond butter, coconut oil, and fresh berries.
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Prep Time: 30 minutes
Total Time: 30 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 servings
Calories: 229kcal
Author: Nick Quintero

Ingredients

  • ¾ cup frozen blackberries or berries of choice
  • 1-2 tablespoon Water
  • ¾ cup Almond Butter no sugar added
  • ¾ cup Coconut Oil
  • 1-2 tbs sweetener optional

Instructions

  • Line a muffin pan with 12 parchment paper liners and set aside.
  • In a medium saucepan over medium heat, combine the frozen blackberries and water. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork.
  • In a large saucepan, combine the almond butter and coconut oil over medium heat, whisking until melted. Add optional sweetener, if desired.
  • Divide the melted almond butter mixture among the 12 cups then add ~1 TBS of blackberry mixture and swirl with a toothpick.
  • Refrigerate until firm and store in the refrigerator until serving.

Notes

Nutrition per serving:
3.6g Protein | 3.9g Carbs | 23g Fat | 2.5g Fiber | 229 Calories

Nutrition

Serving: 1cup | Calories: 229kcal | Carbohydrates: 3.9g | Protein: 3.6g | Fat: 23g | Fiber: 2.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Beef Zucchini Enchilada Meal Prep

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Zucchini enchiladas are a low-carb answer to a comfort food favorite that are extra good when this veggie is in season!

Enchiladas are the stuff of dreams. A warm wrap stuffed with meat and topped with melted cheese and any variation of delicious chili sauces. Honestly, what’s not to love? But these bad boys can get heavy. And if you’re on any sort of low-carb regimen, you probably thought this type of food was off-limits, right? Wrong, friends! We created these low-carb enchiladas so anyone can enjoy the ooey-gooey goodness of this Mexican classic. The rest of your meal prep recipes are already jealous.

Beef Zucchini Enchilada Meal Prep--6

Beef Zucchini Enchiladas Meal Prep Ingredients

  • 1 tablespoon olive oil
  • 1 lb beef chuck
  • 1 cup beef broth
  • sea salt
  • black pepper
  • ¼ tsp garlic powder
  • 1 tsp ground cumin
  • 2 tsp chili powder
  • 1 cup red sauce
  • 4 large zucchini, sliced with a mandolin
  • ½ cup shredded cheddar cheese

How to Make Low Carb Beef Zucchini Enchiladas

So how exactly did we transform a dish that is built around flour tortillas into a low carb meal prep recipe? We called in our good friend zucchini, of course! If you’ve been around here for a little while, you know we love using zucchini in our low carb meal prep recipes. From low carb lasagna to pad thai, this vegetable is invaluable for lightening up all kinds of heavy favorites. And these low carb enchiladas are no exception!

Beef Zucchini Enchilada Meal Prep--6

The thinly sliced ribbons of zucchini bake beautifully in the oven, creating a delicious outer casing that is rich in both flavor and nutrients. It’s a good source of fiber and B Vitamins (B6 and folate, to name a few), and a great source of Vitamin C. One medium zucchini averages out to about half of our required daily intake for this important immune-supporting vitamin! So if you’re enjoying these low-carb enchiladas in your meal prep recipes throughout the week, you’re also getting a fantastic boost of nutrients.

And if we haven’t sold you yet, this meal prep recipe also employs the use of a slow cooker. Simply set it in the morning, go about your day, and finish the minimal amount of prep when you get home in the evening! Done and done. Enjoy!

Beef Zucchini Enchilada Meal Prep--6

How to Store and Serve Beef Zucchini Enchiladas

Store these right in meal prep containers that you've sealed tightly. Keep them in the fridge for 4 to 5 days. Reheat in the microwave or in the oven--cover with foil if you pop them in the oven. Feel free to add a little extra cheese to the tops if you like when you reheat it! You can also freeze this meal prep, as long as it's tightly wrapped. It should be good for up to 3 or 4 months. The texture of the zucchini noodles might suffer a little but it will still be good.

Beef Zucchini Enchilada Meal Prep--6

How to Customize Beef Zucchini Enchiladas

You can make this dish with pulled pork or chicken that you've cooked in the slow cooker or braised slowly on the stovetop for a couple of hours. It will work well with these flavors and textures. Feel free to change up the cheese type, too; Monterey jack works great, and you can amp up the heat by using a jalapeno cheddar or jack cheese if you want!

MORE ENCHILADA DISHES FOR MEAL PREP!

Chicken Enchiladas

Instant Pot Chicken Enchilada Soup

Salsa Verde Chicken Enchilada Meal Prep

Beef Zucchini Enchilada Meal Prep--6
Low Carb Beef Enchilada Zucchini Meal Prep blog
Beef Zucchini Enchilada Meal Prep--6

Beef Zucchini Enchilada Meal Prep

Low-carb enchiladas made with sliced zucchini and shredded crockpot beef.
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Prep Time: 8 hours
Cook Time: 20 minutes
Total Time: 8 hours 20 minutes
Course: Main Dish
Cuisine: Mexican
Keyword: Beef
Servings: 4 servings
Calories: 444kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 pound beef chuck
  • Salt & pepper to taste
  • ¼ teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 teaspoon chili powder
  • 1 cup red sauce
  • 4 large zucchini sliced with a mandolin
  • ½ cup shredded cheddar cheese

Instructions

  • Add beef chuck to a slow cooker along with olive oil, beef broth, salt, pepper, garlic powder, cumin, and chili powder. Cook on medium for 8 hours or high for 4 hours. Remove from the crockpot and shred with a fork.
  • Preheat oven to 350ºF.
  • Using a mandolin slicer, slice zucchini into long thin slabs. On a cutting board, lay out three or four zucchini slices, slightly overlapping them. Add 2 to 3 tablespoon of shredded beef and roll up to make an “enchilada.” Transfer to a baking dish. Repeat with remaining zucchini and shredded beef.
  • Top with ½ red sauce and shredded cheese.
  • Bake for approximately 20 minutes and until cheese is melted.
  • Divide the remaining red sauce among four meal prep containers. Divide zucchini enchiladas between meal prep containers and store in the fridge for 3-4 days. Reheat before serving.

Notes

Nutrition for 1 out of 4 servings:
27.5g Protein | 15.5g Carbs | 29.9g Fat | 4g Fiber | 444 Calories

Nutrition

Serving: 1meal | Calories: 444kcal | Carbohydrates: 15.5g | Protein: 27.5g | Fat: 29.9g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chickpea Curry With Jasmine Rice Meal Prep

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Chickpea curry is a healthy vegan meal prep that's also gluten-free!

The word “curry” is used in a range of places across the globe, and it often looks a bit different from culture to culture. Some curries are dry, some are wet; some are cool and herby, some are hot and super spicy. Typically though, when we’re talking about curry, we’re talking about meat and vegetables stewed in a rich sauce and served over rice. That’s what we’ve got for you today with this chickpea curry, and it’s definitely a meal prep recipe worth adding to your global repertoire.

Chickpea Curry with Jasm…eal Prep--3

What's in Curry?

Well, a “traditional curry” isn’t exactly what we’ve got for you today, since this chickpea curry is entirely vegan. But you can still expect a smooth and creamy coconut broth and the satisfying crunch of sauteed onions. Cooked chickpeas have a fantastic texture, and also a pretty impressive nutritional profile. They are a great source of protein, fiber, and complex carbs. And due to their high fiber content, chickpeas have a beneficial impact on glucose levels, making them a great ingredient for elevating the diabetic diet. Plus they’re a good source of bone-supporting minerals such as calcium and magnesium. Winning.

We admit it: spinach also does not traditionally make appearances in curries. But it’s such a nutritional powerhouse that sometimes we can’t resist adding it to our meal prep recipes. Plus we love that it cooks down to such a soft and subtle texture- it’s such a mild ingredient that you’ll barely know it’s in your chickpea curry. But you certainly won’t be mad you got that extra boost of Vitamins A, C, E, K, B6, Iron, Manganese, Fiber….. there’s more, but we’ll stop. Summary: spinach is your friend ? Because of its great flavor and huge range of nutritional benefits, this is one of our favorite meal prep recipes for elevated weekday lunches or warming winter dinners. We hope you love it as much as we do!

Chickpea Curry With Jasmine Rice Meal Prep Ingredients

  • 1 cup jasmine rice, uncooked
  • 2 tablespoon avocado oil
  • 1 large onion, chopped
  • Salt & pepper, to taste
  • 2 tsp curry powder
  • ¼ tsp garlic powder
  • ½ cup vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 2 large handfuls spinach
  • 1 (13.5)-ounce can coconut milk
  • Dash of sriracha
  • Cilantro, for serving

How to Make Chickpea Curry with Jasmine Rice

Start by cooking the rice first. Then, in a pan, heat the oil and cook the onion, followed by some salt and pepper, curry powder, and garlic powder. Finally, you add the chickpeas and veggie stock, and let it simmer. Coconut milk makes it nutty, rich and creamy but without adding dairy. Spinach gets tossed in toward the end. Add a dash of Sriracha if you're feeling it, and definitely top with chopped cilantro.

Chickpea Curry with Jasm…eal Prep--3
Chickpea Curry with Jasm…eal Prep--3

How to Store and Serve

Once you've prepped the curry, simply transfer it to meal prep containers. It should keep for 4 to 5 days. We're also serving jasmine rice with this, and definitely make that ahead of time, too. All of this can even be frozen if you are so inclined! Just make sure it's in an airtight container and it's always a good idea to label your frozen meals, too to avoid confusion (and add the date, too)!

Substitutions and Customizations

If you don't want to serve with jasmine rice, basmati will work. You can also try quinoa or even a cauliflower rice if you need to watch your overall carbohydrate consumption.

You can also swap out baby kale for the spinach, or just chop regular kale or even Swiss chard finely.

More Awesome Meal Preps to Try Out!

Sweet and Sour Cauliflower Bites Meal Prep

Chicken Buddha Bowl Meal Prep

Thai Red Curry Chicken

Chickpea Curry with Jasm…eal Prep--3
Vegan Chickpea Curry & Jasmine Rice Meal Prepblog
Chickpea Curry with Jasm…eal Prep--3

Chickpea Curry With Jasmine Rice Meal Prep

Plant-based main dish made with chickpeas, spinach, and a creamy coconut broth over jasmine rice.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 484kcal
Author: Nick Quintero

Ingredients

  • 1 cup jasmine rice uncooked
  • 2 tablespoon avocado oil
  • 1 large onion chopped
  • Salt to taste
  • Black pepper to taste
  • 2 teaspoon curry powder
  • ¼ teaspoon garlic powder
  • ½ cup vegetable broth
  • 2-15oz cans chickpeas rinsed and drained
  • 2 large handfuls spinach
  • 1-13.5 ounce can coconut milk
  • dash Sriracha
  • cilantro optional

Instructions

  • Cook the jasmine rice according to package instructions
  • Heat the oil in a large pot over medium-low heat. Add the onions and season with salt and pepper and heat until onions are translucent, about 5 minutes. Add in the curry powder and garlic powder and cook for 30 seconds.
  • Pour in the vegetable stock to deglaze the pot, then add the chickpeas, coconut milk, and a bit of sriracha. Bring to a boil, reduce the heat and simmer for 10 minutes. Add baby spinach in the last 5 minutes.
  • Divide jasmine rice among 4 meal prep containers and top with chickpea curry. Top with cilantro.
  • Store in the fridge for 4-5 days and reheat before serving.

Notes

Nutrition for 1 out of 5 servings:
10.9g Protein | 57.4g Carbs | 24.4g Fat | 10.1g Fiber | 484 Calories

Nutrition

Serving: 1meal | Calories: 484kcal | Carbohydrates: 57.4g | Protein: 10.9g | Fat: 24.4g | Fiber: 10.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

No Bake Collagen Brownie Cups

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Brownie cups that are no bake need to be in your repertoire! Gluten-free and dairy-free!

No Bake Collagen Brownie Cups. We know, we had you at no bake, and kept you with brownie cups. But what the heck is collagen? You’re probably seeing it all over the place lately: in smoothies, in cosmetics, and now in your dessert?! We’re here to give you the scoop about collagen! Basically, what is it, why it benefits you, and why we’re adding it to our meal prep recipes.

No Bake Collagen Brownie Cups Meal Prep-7

What is Collagen?

Collagen is actually a protein that occurs naturally in the human body. And though it’s found throughout our physical system, it is especially prevalent in the skin, bones, and connective tissues. If you imagine your body as a skyscraper, think of collagen as the scaffolding holding the whole structure together. It’s insoluble and incredibly strong: gram for gram, some types are stronger than steel! With that kind of strength, collagen is obviously much of our body’s support, but it is also what gives our skin its elasticity.

That’s why this ingredient is so common in modern skin and beauty care products. Our natural production of this important protein depletes as we age and with specific stressors on the body such as smoking and exposure to UV light. So what better way to replenish our natural stores than with a delicious collagen brownie?

No Bake Collagen Brownie Cups Ingredients

No Bake Collagen Brownie Cups Meal Prep-7
  • ¼ cup almond flour
  • ¼ cup unsweetened cocoa powder
  • ½ cup collagen peptides
  • ½ cup unsweetened almond milk
  • 3 tablespoon maple syrup
  • ¼ cup peanut butter

How to Make No-Bake Collagen Brownie Cups

No Bake Collagen Brownie Cups Meal Prep-7

This vegan and gluten-free collagen brownie packs a delicious punch with all of the rich cocoa flavor you’d expect from the traditional chocolate-lovers dessert, plus the added savory smoothness of peanut butter. Though we love the taste of peanut butter, that extra protein boost ain’t so bad either! Combine that with almond flour and almond milk and you’ve got yourself a collagen brownie with more than 6 grams of protein per serving! So does this meal prep recipe get filed away as a sweet treat or pre/post-workout snack? Or both? ? You decide!

All you need to do is melt the chocolate to create that first bottom layer, and add it to muffin tin lined with paper liners. Then while that's chilling, combine almond flour, peanut butter, cocoa powder, maple syrup, collagen peptides, and almond milk in another bowl until it forms a sticky dough. This is your "brownie" layer. Press a bit onto the top of each chocolate-filled brownie cup, flattening with your fingers to even it out. And then, you guessed it, freeze them until set (at least an hour).

No Bake Collagen Brownie Cups Meal Prep-7

How to Store and Serve No-Bake Collagen Brownie Cups

These will keep in the fridge, covered in an airtight container, for at least a week, but they won't last that long. Everyone will want one of these bits of chocolate heaven. You can also freeze them, too. Just make sure they're wrapped well beforehand and they should stay good for at least 3 months. Defrost in the fridge, overnight, or a room temperature if it's not too hot and you're impatient. (You could always microwave them, but, we can't vouch for that. Microwaves can do funny things to no-bake treats sometimes.)

No Bake Collagen Brownie Cups Meal Prep-7

More Treats and Sweets to Meal Prep

No Bake Collagen Brownie Cups Meal Prep-7
No Bake Collagen Brownie Cupsblog
No Bake Collagen Brownie Cups Meal Prep-7

No Bake Collagen Brownie Cups

Sweet chocolate cups with a collagen brownie filled center. Perfect for a clean dessert!
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Prep Time: 1 hour
Total Time: 1 hour
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 cups
Calories: 182kcal
Author: Nick Quintero

Ingredients

  • 1 cup dairy-free chocolate chips
  • ¼ cup almond flour
  • ¼ cup unsweetened cocoa powder
  • ½ cup collagen peptides
  • ½ cup unsweetened almond milk
  • 3 tbs maple syrup
  • ¼ cup peanut butter or nut/seed butter of choice

Instructions

  • Line a muffin pan with 12 muffin liners and set aside.
  • Add ⅔ cup of the chocolate chips to a microwave safe bowl and microwave in 30 second increments until the chocolate is fully melted. (Alternatively, melt the chocolate over a double boiler.)
  • Fill each muffin liner with about a tablespoon of melted chocolate and swirl with the back of a spoon to coat the sides. Place the pan in the freezer to set.
  • While the chocolate is freezing, prepare the brownie filling by adding the remaining ingredients (almond flour through peanut butter) to a large mixing bowl. Mix until ingredients form a sticky dough; it will be thick.
  • Using a tablespoon, roll the dough between the palms of your hands to form individual balls, and then flatten them into discs. Place discs into each muffin cup and gently flatten them with your fingers so they press up against the sides.
  • Melt the remaining ⅓ cup of chocolate chips the same method as before, then cover the top of the discs with the melted chocolate. Place back in the freezer to set.
  • Store the cups in an airtight container the fridge for a week or freeze for long-term storage.

Notes

Nutrition for 1 out of 12 cups:
6.4g Protein | 19.8g Carbs | 9.5g Fat | 2.6g Fiber | 182 Calories

Nutrition

Serving: 1cup | Calories: 182kcal | Carbohydrates: 19.8g | Protein: 6.4g | Fat: 9.5g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Slow Cooker Thai Yellow Curry Meal Prep

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Thai Yellow Curry Meal Prep with chicken and veggies will fill your house with amazing smells as it simmers in a slow cooker and will taste even better. Whole30 compliant!

We’re all about Thai food around here. We know you all love the classic sweet and tangy Pad Thai, and we’ve shared other favorites over the years such as Thai Basil Chicken and this Thai Chili Tofu Sheet Pan Meal Prep. But we wanted to go a bit deeper and add some further variation to our East Asian-inspired meal prep recipes because frankly, we can’t get enough of them, and we hope you feel the same way!

This one goes right in the slow cooker/crockpot for a curry that simmers while you do all the other things you need to do!

Thai Yellow Curry Meal Prep Ingredients

  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 2 tablespoons ginger, grated
  • 2 tablespoons lemongrass, very finely chopped
  • 2 tablespoons cumin
  • 1 tablespoon turmeric
  • 2 teaspoons chili powder
  • 1 ½ teaspoons sea salt
  • 2 cups coconut milk, full fat
  • 2 pounds chicken breasts, cubed
  • 2 potatoes, peeled and cut into in large chunks
  • 3 carrots, peeled and cut into large chunks
  • Cilantro, to garnish
  • Red Thai chile peppers or red jalapenos, to garnish, optional
  • 6 cups cauliflower, riced & cooked

How to Make Thai Curry in the Slow Cooker

This Thai curry recipe showcases the classic Thai flavors of ginger and lemongrass, with a little added smoke from cumin and a rich and savory dash of turmeric. Everything comes together in a super creamy dairy-free base that is sure to be one of the most exciting things to come from your kitchen! Though Thai curries are traditionally served with white or jasmine rice, we subbed cauliflower rice to complete this meal prep recipe and keep it Whole30 compliant.

yellow curry meal prep

Carrots and potatoes are traditional vegetable ingredients for Thai curry recipes, and this one is no exception. The combination creates a wonderful flavor and texture contrast: crunchy and sweet carrots beautifully complement the soft and mild potatoes. Plus, the longer the potatoes sit in the curry, the more they soak up its wonderful flavors.

How to Store and Serve Thai Yellow Curry from the Crockpot

Meal prep this and pop it in the fridge in individual containers. Serve over cauliflower rice as written. Reheat in the microwave or right on the stovetop. So good, either way. Don’t skimp on the cilantro for this Thai curry recipe! Not only is it essentially traditional, but the pop of bright and cooling flavor is crucial to round out the richness of the dish. Feel free to add more before serving!

And yes, you can freeze this curry. Make sure it's in airtight containers whose size (or sizes) make sense for your household. In other words, you can freeze them in individual portions OR you can freeze in one big batch if you're likely to just defrost and serve it for dinner instead of meal preps for days!

yellow curry meal prep

Substitutions and Variations

This is one of our many meal prep recipes that call for chicken, but pork, beef, and tofu are also common in Thai curry recipes and all would make good substitutions. (As would chicken thighs instead of boneless breasts). With chicken, this Thai curry recipe comes in at 40g protein for under 400 calories per serving! We love when meal prep recipes are equal parts nutrient-dense, easy, and delicious.

Feel free to reduce the heat from the peppers we specify (all curries can be made to your own preferences!), and to serve with some wedges of lime, if desired. If you aren't following a Whole30 protocol, feel free to use regular white or brown rice instead of cauliflower rice.

More Thai and Chicken Dishes to Meal Prep

Whole30 Crockpot Yellow Thai Curry Meal Prep
Crockpot-Yellow-Thai-Curry-blog

Slow Cooker Thai Yellow Curry Meal Prep

Classic Thai flavors of ginger and lemongrass make this Whole30 compliant curry one not to be missed! This recipe calls for chicken, but pork and beef are also used in Thai yellow curry and would make good substitutions. Serve on cauliflower rice to complete the meal.
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Prep Time: 20 minutes
Cook Time: 3 hours
Total Time: 3 hours 20 minutes
Course: Lunch, Main Dish
Cuisine: Thai
Keyword: Chicken, Meal Prep
Servings: 6 meals
Calories: 389kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 4 cloves garlic minced
  • 2 tablespoon ginger grated
  • 2 tablespoon lemongrass finely chopped
  • 2 tablespoon cumin
  • 1 tablespoon turmeric
  • 2 teaspoon chili powder
  • 1.5 teaspoon sea salt
  • 2 cups full fat coconut milk
  • 2 pounds raw chicken breast cut into cubes
  • 2 medium potatoes peeled and chopped into large chunks
  • 3 medium carrots peeled and cut into large chunks
  • cilantro for garnish
  • 6 cups cauliflower rice

Instructions

  • In a skillet, add olive oil, garlic, ginger, lemongrass, and spices. Saute until fragrant, and then add the coconut milk. Simmer on low for 4-5 minutes while preparing the other ingredients.
  • Add the chicken, potatoes and carrots to a crockpot, and then top with the curry mixture.
  • Cover and cook on low for 4-6 hours, or on high for 2-3 hours.
  • Serve on a bed of cauliflower rice, and garnish with chopped cilantro or diced red chile peppers.

Notes

Nutrition for 1 out of 6 servings:
40g Protein | 24.4g Carbs | 15.3g Fat | 389 Calories

Nutrition

Serving: 1meal | Calories: 389kcal | Carbohydrates: 24.4g | Protein: 40g | Fat: 15.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Whole30 Breakfast Snack Boxes Meal Prep

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Breakfast snack box! This meal prep is loaded with easy food to eat at your desk for breakfast or lunch; or breakfast for lunch!

Snack boxes are fun! Food is more enjoyable when it is cute and bite-sized and made for eating with fingers. Maybe the love of this type of food is all nostalgia; think TV dinners, cafeteria platters and Lunchables of our childhoods. But think of this meal prep recipe as a breakfast picnic at your desk and we’re pretty confident you’ll fall in love with it, too. Eat it for breakfast, a snack, or lunch. Doesn't matter. It's awesome.

A Word About Whole30 Meal Prepping

Although this meal prep recipe can be enjoyed by anyone at any time, we wanted to focus on creating a compliant breakfast option for those brave souls currently embarking on the Whole30 journey. The most important (and challenging) part of the Whole30 experience? Prep! It's so helpful to be well prepared so that you are armed against the pangs of unexpected cravings and hunger. This box includes a little bit of everything: protein, healthy sugars, and healthy fats- all represented in both sweet and savory flavors.

Whole30 Breakfast Snack Boxes Meal Prep ---3

A Word About Sweet Potatoes and Avocados and Whole30

Sweet potatoes are a nutrient powerhouse and probably one of the best choices you could make for any meal. (It's why we love sweet potatoes at breakfast in particular, and why Whole30 plans do, too). Their rich orange color is an indication of the presence of Vitamin A and various antioxidants that protect our bodies against free radical damage. Plus they are a near-perfect complex carbohydrate. Sweet potatoes keep your blood sugar sustained and help us feel fuller for longer.

We know we don’t have to convince anybody about the glory of avocados. But in case you forgot, a great breakfast is incomplete without a serving of healthy fats. And avocados are a great option! Creamy, delicious, and, well… perfect. Hard-boiled eggs bring this meal prep recipe up to 16g of protein per serving. Polish it off with a few bites of fresh sweet strawberries. Yes, yes, and yes. Your Whole30 breakfasts will never be the same!

Whole30 Breakfast Snack Boxes Meal Prep Ingredients

  • 8 eggs
  • 1 pint strawberries
  • 2 avocados, sliced
  • 4 sweet potatoes, scrubbed and cut into 1” rounds (about 4 cups)

How to Make Whole30 Breakfast Snack Box

This is so easy! It requires very little cooking, which is so helpful. Just hard boil 8 eggs (or more, if you want, as they will keep!) and slice the sweet potatoes into rounds and roast them in the oven. The other ingredients are avocado and strawberries, and those just get sliced and washed, respectively.

How to Store and Serve

These prep easily and will keep for 4 to 5 days in the fridge in airtight meal prep containers. Give everything except the strawberries a healthy dousing of salt and pepper right before serving. You might consider

Variations and How to Customize

We like to roast sweet potatoes with herbs such as rosemary, thyme, or sage. Parsley is also great. None of those will interfere with a Whole30 protocol.

You could swap out the strawberries for blueberries, raspberries, or blackberries.

Whole30 Breakfast Snack Boxes Meal Prep ---3

More Breakfast and Snack Box Recipes You'll Love to Meal Prep!

Whole30 Bento Box Meal Prepblog
Whole30 Breakfast Snack Boxes Meal Prep ---4

Whole30 Snack Boxes Meal Prep

Snack boxes served breakfast style with hard-boiled eggs, sweet potato, avocado, and fresh berries.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 4 meals
Calories: 403kcal
Author: Nick Quintero

Ingredients

  • 8 large eggs
  • 1 pint strawberries
  • 2 large Avocado sliced
  • 4 large sweet potatoes cut into 1" rounds

Instructions

  • Preheat oven to 400 degrees and line a baking sheet with parchment paper. Add sweet potato rounds to the sheet in an even layer. Bake for 30-40 minutes, until tender and browned.
  • While the sweet potatoes are baking, boil your eggs. Add them to a large pot of boiling water and cook for ~10 minutes. Rinse and peel under cool water. Halve them and set aside.
  • Divide the baked sweet potato, strawberries, avocado, and boiled eggs between meal prep containers and store in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 boxes:
16.7g Protein | 40.5g Carbs | 20.4g Fat | 10.8g Fiber | 403 Calories

Nutrition

Serving: 1meal | Calories: 403kcal | Carbohydrates: 40.5g | Protein: 16.7g | Fat: 20.4g | Fiber: 10.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan No-Bake Paleo Energy Bars

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These no bake energy bars are the perfect midday pick-me-up! They are gluten-free, sweetened with dates, and made in a sheet pan for plenty of servings to last all week long!

Are you in search of that under-500-calorie, quick pick-me-up snack? Well, our no bake energy bars may just be the snack you seek. Plus they’re gluten and sugar-free, so you can snack away guilt-free! With this meal prep ideas recipe, you can enjoy our no bake energy bars all week long! Let’s have a look at what this treat has to offer.

Sheet Pan No Bake Paleo Energy Bars Ingredients

Sheet Pan No Bake Paleo Energy Bars
  • 2 cups of raw almonds
  • 2 cups raw pecan halves
  • 1 cup shredded unsweetened coconut
  • 1 ½ cups dried pitted dates
  • ½ cup sunflower seeds
  • ¼ cup cacao nibs
  • ⅓ cup melted coconut oil
  • ½ teaspoon cinnamon
  • ¼ teaspoon sea salt

How to Make No-Bake Energy Bars

Sheet Pan No Bake Paleo Energy Bars

Gather your ingredients and let’s get started. Within the hour, you will have what you need, without any baking. First, line a baking sheet. Process together your nuts and dates in a food processor until finely chopped. Then add coconut oil and blend until sticky. 

Pour (or scrape it out) the mixture into mixing bowl and add the remaining ingredients. Continue stirring and add coconut oil to maintain moisture. Once properly mixed, transfer onto the baking sheet and press firmly onto the baking pan using a fork. Freeze the bars for about 30 minutes; then remove and slice into bars. Another healthy snack to munch on.

Sheet Pan No Bake Paleo Energy Bars

How to Store and Serve No-Bake Energy Bars

Sheet Pan No Bake Paleo Energy Bars

Luckily, these no bake energy bars are still good for up to one month in the fridge. Providing, of course, that you store in an appropriate airtight container. That way your bars can fresh and delicious. But we don't think you'll have much of an issue with storing them; they're so good, you'll find reasons to eat them. And share them, too.

And if you guessed that these can be frozen, you're right. They'll keep for three months when properly packaged and stored. To do this, wrap each bar individually in wax paper or foil, then place in an airtight, resealable or freezer-safe container. You can defrost them right in the fridge overnight.

We love eating these alongside fresh berries for a nice contrast of texture and tastes; plus, berries are paleo friendly.

Sheet Pan No Bake Paleo Energy Bars

More Energy Bar and (Energy Ball!) Recipes

How to Customize These Energy Bars

There are many other natural sweeteners that you can use, all of which have their own unique flavor. Consider agave sugar, honey or stevia.

If you wish to have chewy squares instead of bars to increase your yield, why not?

Substitute other dried fruits if desired (we like cranberries and apricots).

Any other nut would work too; try walnuts instead of pecans or cashews instead of almonds.

Feel free to add a couple of tablespoons of ingredients such as flax seeds, chia seeds, or hemp seeds, if desired. All of them will boost the nutritional profile of these no bake energy bars.

Sheet Pan No Bake Paleo Energy Bars
Meal Prep Containers by Meal Prep on Fleek x Goodcook
Sheet Pan No Bake Paleo Energy Bars
Sheet Pan No Bake Paleo Energy Bars

Sheet Pan No-Bake Paleo Energy Bars

These no-bake energy bars are the perfect mid-day pick me up! They are gluten-free, sweetened with dates and made in a sheet pan for plenty of servings to last all week long!
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Prep Time: 15 minutes
Rest Time: 30 minutes
Total Time: 45 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep, paleo
Servings: 12
Calories: 416kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 2 cups raw almonds
  • 2 cups raw pecan halves
  • 1 cup shredded unsweetened coconut
  • 1 ½ cups dried pitted dates
  • ½ cup sunflower seeds
  • ¼ cup cacao nibs
  • ⅓ cup melted coconut oil
  • ½ teaspoon cinnamon
  • ¼ teaspoon sea salt

Instructions

  • Line a medium baking sheet with parchment paper. Combine almonds, pecans, and dates in a food processor and pulse until very finely crumbled. Add coconut and continue to blend until the mixture is sticky.
  • Transfer almond mixture to a large mixing bowl and add sunflower seeds, cacao nibs, cinnamon, sea salt, and coconut oil. Stir well until the mixture is moist.
  • Pour onto the baking sheet and press firmly to fork to the pan. Transfer to the freezer for 30 minutes. Slice into bars and store in the refrigerator.

Video

Notes

This recipe makes 12-24 bars depending on how large you would like them. Nutrition facts are calculated based off of 12 large bars. 

Nutrition

Calories: 416kcal | Carbohydrates: 25.3g | Protein: 7.3g | Fat: 34.3g | Fiber: 7.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Fajita Salmon Meal Prep

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This one-pan salmon meal prep recipe bakes in one pan, which makes clean-up a breeze! With just 5 ingredients, this recipe makes a quick and delicious Whole30, Paleo friendly meal.

One Pan Fajita Salmon Meal Prep

Salmon is one of the most nutritious foods on the planet. Loaded with nutrients, consuming this popular fish may reduce risk factors for several diseases. It's especially known for its omega-3 fats, which are believed to be healthy for your brain, mood, and your heart. Additionally, salmon happens to be tasty, versatile, widely available, and very easy to prepare.

You likely see lots of one-pan salmon meal preps around the interwebs, and that's why! We like this one because it's paleo-friendly, gluten-free, low-carb, and good for Whole30 diets, too: it checks off a lot of boxes!

5 amazing health benefits of salmon

  • Rich in omega-3 fatty acids. These have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.
  • Great source of protein. Salmon clocks in at 17 grams of fat for 3 ounces of fish
  • Get your B Vitamins! Salmon contains B vitamins, which can help to optimize how your brain and nervous system function.
  • Protection against heart disease. Salmon increases levels of omega-3 fats and decreases levels of omega-6 fats, and lowers triglycerides.
  • May help you control your weight. Consumption can help boost your metabolic rate, increase insulin sensitivity, and decrease belly fat.
salmon dinner recipe

How to Store Salmon Meal Prep

Cook salmon, like most fresh fish, within 24 to 48 hours of purchasing it. This is true even if you're cooking salmon that you bought frozen, and then defrosted. You'll know that something's gone wrong with it if it starts to smell "off" or fishy. Fresh fish smells clean. Its presence shouldn't overwhelm your refrigerator!

After cooking, these meals stay fresh in the fridge for 3 to 4 days in an airtight container. You could freeze one if you wanted to, but it's best consumed within a few days of cooking.

Tips and Suggestions for What to Serve With Fajita Salmon

This recipe is styled like fajitas, but you bake everything in the oven all on one sheet pan. Serve it with some rice, quinoa, or cauliflower rice, if you like. Or turn them into fajitas and load them into tortillas.

Naturally, fajita recipes typically use peppers and onions. Use other veggies if you want, such as green beans or carrots. Just make sure everything is about the same size and same density so it all cooks evenly. So, consider a recipe like this as something of a template. The seasonings and the veggies make this like a one-pan fajita salmon meal. But go ahead and feel free to double the veggies if you're skipping a side like rice or quinoa. Or change them altogether. Add some sliced poblano peppers if you want a little bit of heat, or some chopped cilantro once it comes out of the oven.

READ MORE: Recipes For Salmon Meal Prep

One Pan Fajita Salmon Meal Prep Ingredients:

  • 1 pound sockeye salmon
  • 1 large onion
  • 1 large green pepper
  • 1 large yellow pepper
  • 1 ½ tbsp. olive oil
  • Fajita seasoning, as desired
pouring oil onto vegetables
one pan fajita salmon meal prep

One Pan Fajita Salmon Meal Prep

This Salmon Meal Prep recipe is made on one pan to make clean-up a breeze! In just 5 ingredients, you have a Whole30, Paleo friendly meal.
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Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Diet: Gluten Free
Keyword: Fish, Salmon
Servings: 4 lunches
Calories: 309kcal
Author: Nick Quintero

Ingredients

  • 1 pound sockeye salmon
  • 1 large onion sliced
  • 2 large peppers sliced
  • 1 ½ tbsp. olive oil
  • Fajita seasoning

Instructions

  • Preheat your oven to 375 F.
  • Slice up your onion and peppers
    Chopping up bell peppers and onion
  • On a rimmed baking sheet, arrange the sockeye salmon and sliced veggies.
    healthy meal prep ideas
  • Drizzle with olive oil and sprinkle with fajita seasoning, tossing the veggies gently to combine.
    add seasoning to the salmon
  • Bake for about 18 minutes or until cooked as desired.
  • Divide into meal prep containers and enjoy within 4 days of cooking.
    one pan fajita salmon meal prep

Video

Notes

WW Smart Points= Green:4  Blue:2  Purple:2
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Nutrition for 1 out of 4 meals:
7g Carbs, 17g Fat, 32g Protein

Nutrition

Serving: 1meal | Calories: 309kcal | Carbohydrates: 7g | Protein: 32g | Fat: 17g
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One Pan Fajita Salmon Meal Prep Recipe

Easy Almond Joy Cookies

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DIY Almond Joy Cookies (Keto - GF)

Don’t you just love chocolate? We certainly do. Unfortunately, like most candies, the traditional Almond Joys are totally out of compliance with almost any diet plan. That doesn’t mean you can’t indulge though, so in today’s recipe, we’ll be covering how to make these keto-friendly copycat Almond Joy cookies!

What makes these copycat almond joy cookies such an excellent dessert or snack option is that they’re packed with essential nutrients! Unlike sugar-laden candy, these cookies have 5g of protein, 3.5g of fiber, 23.2g of fat, and less than 9g of carbs per serving! These dense keto-friendly cookies certainly pack a punch that will keep you well-nourished for your busy day.

Keto Almond Joy Cookies

Perfect for lunches

If you’re meal prepping for the kids, they’re sure to love these copycat Almond Joy cookies too! Not only do they come together very quickly, but they’re small enough that you could easily fit two cookies and a side of fruit into a small square meal prep container. Confused about your container options? That would be understandable, there’s a huge variety of products to choose from! That’s why we’ve created our very own Ultimate Guide To Meal Prep Containers! There you will find a comprehensive list of our favorite meal prep containers, plus real customer reviews!

Keto Almond Joy Cookies

Are they healthy?!

Almonds alone have a truly impressive set of nutritional benefits! In one single ounce of almonds, there’s on average 6g of Protein, 14g of fat, and a generous 3.5g of fiber! Plus, they contain a number of vitamins, including vitamin E (37% of DV), Magnesium (30% of DV), and Manganese (32% of DV).

All that in an ounce of almonds! We haven’t even included the nutritional facts of coconut though, and coconut is the primary ingredient for these copycat Almond Joy cookies! If you’re into keto, no doubt you’ve heard of the bountiful MCTs (medium-chain triglycerides) contained in coconut! Bulletproof Coffee, anyone? Coconut has been shown to help hair, skin, nails, and teeth when applied externally.

Keto Almond Joy Cookies

But those aren’t the only benefits —

Coconut, especially its oil, can raise good cholesterol, and lower bad cholesterol in the body. MCTs in particular, change the way we metabolize food and fats, which means that we not only feel less hungry but also lose weight faster than usual! Because fatty acids contained in coconut oil dramatically increase the ketones in the blood, coconut oil has been shown to reduce the incidence of seizures. According to one 2006 study, these same ketones were shown to help the cognitive function of adults with Alzheimer's disease!

Keto Almond Joy Cookies

These copycat Almond Joy cookies make 4 servings, or 8 cookies. At 2 cookies per serving, this meal prep recipe would be amazing for kids, or a quick on-the-go snack. If giving to kids, consider giving 1 cookie per serving so you get the most bang for your buck!

Keto Almond Joy Cookies
Keto Almond Joy Cookies
Keto Almond Joy Cookies

DIY Almond Joy Cookies Ingredients:

  • 3 tablespoons almond butter
  • 1 ½ tablespoons coconut oil
  • 1 egg white
  • 1 teaspoon vanilla
  • ⅛ teaspoon sea salt
  • 1 packet stevia or sweetener of choice
  • ½ cup coconut
  • 16 almonds
  • 1 ½ ounces 85% dark chocolate
Keto Almond Joy Cookies blog

Looking for more dessert ideas for next week’s meal prep? We would be too, so we’ve got you covered! Check out AB&J Fat Bombs, or this delicious, nutrient-rich Vanilla Chia Pudding for a high-protein keto delight.

Keto Almond Joy Cookies

Keto Almond Joy Cookies

A deliciously chewy cookie, modeled after famous chocolate, almond, and coconut candy bar. This keto version is easy to make and is an indulgent low carb snack!
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Course: Dessert, Snack
Cuisine: American
Diet: Gluten Free, Vegan
Keyword: keto, Meal Prep
Servings: 4 servings
Calories: 294kcal
Author: Nick Quintero

Ingredients

  • 3 tbs Almond Butter unsweetened
  • 1.5 tbs Coconut Oil
  • 1 large egg white
  • 1 teaspoon Vanilla extract
  • ⅛ teaspoon Salt
  • 1 packet stevia
  • ½ cup unsweetened shredded coconut
  • 16 almonds
  • 1.5 ounces 85% dark chocolate

Instructions

  • Preheat the oven to 350 degrees F.
  • In a small mixing bowl, add the almond butter, coconut oil, egg white, vanilla, sea salt and sweetener, and mix well to combine.
  • Add the coconut, and mix until the coconut is fully combined.
  • On a lined baking tray, use a tablespoon to measure out 8 cookies and form into balls.
  • Press 2 whole almonds into the tops of each cookie, pressing down into a flatter cookie.
  • Bake for 10 minutes, then allow to cool.
  • Melt chocolate.
  • Pick up a cookie, and add a scant teaspoon of chocolate onto the baking paper. Press the cookie down into the chocolate to form a chocolate coating on the base. Repeat with all cookies.
  • Use a spoon or a chocolate drizzler to drizzle the remaining chocolate across the tops of the cookies.
  • Store in the freezer or refrigerator for best texture.

Nutrition

Serving: 1cookie | Calories: 294kcal | Carbohydrates: 11g | Protein: 6g | Fat: 27g | Saturated Fat: 15g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 89mg | Potassium: 267mg | Fiber: 5g | Sugar: 4g | Vitamin A: 38IU | Vitamin C: 1mg | Calcium: 67mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Tortillas

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Keto tortillas can be yours with a little planning. These are made from almond flour so they're also gluten-free and high in protein, when compared to their flour-containing counterparts. Yum!

Table of Contents

Just because you're following a keto diet doesn't mean you can't have nice things, right? And those nice things include these delicious keto tortillas, which you can load up with all sorts of delicious ingredients (like pulled pork, roasted chicken, grilled shrimp?) for amazing tacos. Or you can cut them into chip-like pieces and make tortilla chips for dips such as salsa and guacamole. So delicious!

You might think that making keto tortillas is something that sounds nice, but it's definitely something that you don't do. Well, we encourage you to think outside the box here. These couldn't be simpler. It's a matter of just combining some ingredients in a bowl, rolling the dough out, and cooking it on a hot skillet. So easy. We promise!

Keto Tortillas Ingredients

  • 1 cup blanched almond flour
  • ½ cup warm water
  • 2 tablespoon psyllium husk flakes
  • 1 tablespoon olive oil
  • ½ teaspoon salt

How to Make Keto Tortillas

For this recipe, you can take it in two directions. We give you instructions about how to make straight-up tortillas, and then how to turn those tortillas into tortilla chips. Fun!

Combine the almond flour, warm water, psyllium husk, olive oil, and salt. Once it's combined (a fork works well), knead it together by hand until it forms a ball. Then, divide the ball into five equally sized smaller balls. These will be your tortillas. Then, roll out the balls in between two sheets of parchment or wax paper until they're round and thin. These keto tortillas cook easily right on a hot skillet with some oil, in just a matter of moments.

How to Store and Serve Keto Tortillas

You can make the tortillas ahead of time and store them, well-wrapped, in an airtight container. They should keep for a couple of days. You can also make the tortilla chips and store them in an airtight container, too. If you want to re-crisp them, pop them back into the oven for a couple of minutes.

Load these keto tortillas up with delicious things you'd put in a tortilla, such as beef, shrimp, chicken, or pork. If you're following a gluten-free diet but not doing keto, black beans would taste great piled into one of these tortillas, too. As chips, they're great with salsa and guacamole, of course, or just on their own dusted with salt, along with a little cumin, or paprika, if desired.

It's also possible to prep the dough ahead of time and store it until you're ready to use it. You can do this at any stage of the game, either after you roll it into one large ball or separate it into five smaller ones, or even after you've rolled them out into tortillas. Just make sure that regardless of whatever stage you're going to stop at, you've got the dough properly sealed up so it doesn't get dry. And then keep it in the fridge until you're ready to use it.

Substitutions and Alterations

Well, when it comes to keto prep, it's not always easy to make substitutions. In this case, you can use a different kind of oil, and that's still going to work just fine.

As for other tips for serving and anything you might do differently? We like salt on top of the chips, if you're going the chips route. But you might also try sprinkling some chili powder, cumin, paprika, or maybe even a dash of cayenne pepper.

MORE RECIPES THAT WORK WITH TACOS AND CHIPS

keto tortilla chips

Keto Tortillas

Just because you're on keto, doesn't mean you can't have tortillas and tortilla chips! Try these!
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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: dinner, snacks
Cuisine: Mexican
Diet: Gluten Free
Keyword: keto
Servings: 5 ea
Calories: 283kcal
Author: Nick Quintero

Ingredients

  • 1 cup blanched almond flour
  • ½ cup warm water
  • 2 tablespoon psyllium husk flakes
  • ½ teaspoon salt

Instructions

For the tortillas

  • Combine ingredients for tortillas in a medium mixing bowl. Use a fork to mix well.
  • Using your hands, knead the dough into a large, smooth ball. Divinde into 5 equally sized balls, using your hands to roll.
  • Roll out dough one at a time between two lightly greased pieces of parchment or wax paper to form tortillas. It's ok if the shape isn't a perfect circlle.
  • Grease a nonstick skillet with cooking oil and heat over medium heat for 2 minutes. Add a tortilla and cook for 2 minutes on each side. Repeat with the remaining tortillas. Serve tortillas warm, topped with keto friendly taco toppings.

For tortilla chips

  • Preheat oven to 350F and line a baking sheet with parchment paper. Slice tortillas into triangles (a pizza cutter works great here) and place them on a baking sheet. Be sure to leave some space in between the chips.
  • Mist the tortilla chips lightly with cooking oil spray and bake for 10 minutes. Flip tortilla chips gently, and mist again with cooking spray. Bake 10 minutes longer. Sprinkle with additional salt, if desired. Enjoy warm, as they are, or with guacamole or salsa.

Nutrition

Serving: 1ea | Calories: 283kcal | Carbohydrates: 14g | Protein: 10g | Fat: 23g | Saturated Fat: 2g | Sodium: 234mg | Potassium: 0.05mg | Fiber: 8g | Sugar: 2g | Calcium: 112mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese

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One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese is an easy meal prep recipe that combines the best of both sweet and savory. Serve with fresh greens for added brightness. Gluten-Free. 

We can never get enough of chicken meal preps, but this one might have you a little puzzled.

You might be wondering why you'd put red grapes in a savory dish, but wait until you taste what happens when you cook with this popular after-school snack and lunch box staple. It'll change your mind.

This meal prep recipe is a simple combination of chicken thighs, crisp red grapes, blue cheese and warm fall spices that is best served with greens or a big chunk of crusty bread. It can work as a hearty meal prep lunch, a fast weeknight dinner or even a meal to be served to family and friends at a weekend gathering.

One Skillet Chicken Thighs with Roasted Grapes and Blue Cheese Ingredients

  • 1 pound boneless, skin-on chicken thighs (3-4 small thighs)
  • 1 pound red grapes
  • 1 tablespoon olive oil
  • 1 teaspoon ground star anise, or 1 whole star
  • 1 tsp ground cinnamon
  • Salt & pepper, to taste
  • 6 tablespoon mild, creamy blue cheese, such as gorgonzola
  • Several sprigs fresh thyme
  • Fresh lemon, sliced
  • 2 cups arugula
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

How to Make One Skillet Chicken Thighs

It's important to use a skillet that you can put in the oven because this dish starts on the stovetop and transfers to the oven to cook. Start off by seasoning the chicken with salt and pepper, along with cinnamon and star anise. Cook the chicken in a hot skillet with a little olive oil until the skin is nice and seared and crispy. Add the grapes to the pan and transfer to the oven to bake completely. When it's ready, remove the pan from the oven and add the thyme and blue cheese.

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

How to Store and Serve One Skillet Chicken Thighs

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

Prep this ahead of time and store it in airtight containers. You might consider leaving off the blue cheese and adding that before serving, unless you're ok with the fact that the blue cheese will melt a bit when you reheat this dish. We're ok with that! Serve with lemon slices and over baby arugula, if desired. We'd also like rice (cauliflower rice or otherwise) or quinoa with this dish or roasted potatoes. Buttered noodles would go great, too.

You can freeze this entire dish (with the exception of the arugula) ahead of time and defrost in the fridge or the microwave, or cook from frozen in the oven at 350 F, covered, for 20 to 30 minutes.

Substitutions and Customizations

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

If you are looking to lower the fat a bit on the recipe for this One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese recipe, you can use skinless chicken thighs in place of skin on or even boneless, skinless chicken breast. Just be sure to adjust your cooking time accordingly.

As mentioned above, we like to pair it with fresh greens (we used arugula here) or crusty bread, but this would also be amazing served with quinoa, brown rice, or any other of your favorite grains; or grain substitutes like quinoa or cauliflower rice. For those who aren't fans of blue cheese, give feta or goat cheese a try! They will work just as well!

You could also make this dish with something like a Chinese 5-spice powder, and that would work well with the combination of flavors, too, if you didn't have star anise or wanted to use a spice blend you already have on hand. The flavors will be similar and complementary.

Meal Prep Recipe Video:

 

More One-Skillet and One-Pan Dishes!

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese is an easy meal prep recipe that combines the best of both sweet and savory. Serve with fresh greens for added brightness. Gluten Free. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 3 meals
Calories: 380kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless, skin-on chicken thighs 3-4 small
  • 1 pound red grapes
  • 1 tbs olive oil
  • 1 teaspoon ground star anise or 1 whole star NOT anise (make sure it says star anise)
  • 1 teaspoon ground cinnamon
  • salt & pepper
  • 6 tbs mild and creamy blue cheese such as gorgonzola
  • 2 sprigs fresh thyme
  • fresh lemon sliced
  • 2 cups arugula

Instructions

  • Preheat the oven to 400 degrees F.
  • Season the chicken with ground cinnamon, star anise, salt & pepper.
  • In a wide, deep, oven-safe skillet, heat oil over medium high. Add each piece of seasoned chicken, skin-side down and fry for a few minutes or until golden. Flip and cook for a few more minutes. You're not cooking the chicken all the way through, just developing good color on the skin.
  • Add your grapes to the skillet and transfer to the oven. Bake for 10-15 minutes or until chicken is cooked through and reaches an internal temperature of 165 degrees F.
  • Remove from the oven and top with fresh thyme and blue cheese. Serve over arugula with lemon slices and zest, if desired.

Video

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 9g Carbs | 24g Fat | 380 calories

Nutrition

Serving: 1meal | Calories: 380kcal | Carbohydrates: 9g | Protein: 32g | Fat: 24g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!