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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

Southwestern Stuffed Sweet Potatoes

June 26, 2023 by Nick Quintero Leave a Comment

Southwestern Stuffed Sweet Potatoes are loaded with protein and veggies and have tons of flavor. Naturally gluten-free and paleo friendly!

Breakfast gets a burst of spicy Mexican flavor in these sweet potatoes stuffed with scrambled eggs, spinach, and chorizo for a high-protein meal prep with staying power. We aim to give this to you for breakfast, but you can certainly eat this for lunch or dinner. Or all three.

Southwestern Stuffed Sweet Potatoes Ingredients

Southwestern Stuffed Sweet Potatoes
  • 4 medium cooked sweet potatoes
  • 1 teaspoon olive oil
  • 6 oz. ground chorizo (sugar-free)
  • 4 large eggs, beaten
  • 2 cups fresh spinach
  • ¼ cup chopped cilantro
  • ⅓ cup chopped red onion

How to Make Southwestern Stuffed Sweet Potatoes

Southwestern Stuffed Sweet Potatoes

This dish has a couple of components and you can make them in stages, or all at once and then pop them in the fridge. But it starts with baking the potatoes, naturally! Pop them in the fridge, wrapped in foil, if you make them ahead of time. Cook the chorizo in a skillet and add in the spinach, along with the beaten eggs. You might not need pepper, if the chorizo has a sufficient amount of kick (taste!). After that cooks, set it aside and chop the cilantro and red onion, which serve as toppings. The idea is that the sweet potatoes are stuffed with a combination of eggs, chorizo, and fresh spinach, with red onion and cilantro on the side. So much flavor, so much protein.

How to Store and Serve Southwestern Stuffed Sweet Potatoes

These are easy to put together. Start off with some cooked sweet potatoes, which you can do ahead of time. Cut them open and get them ready. The stuffed ingredients are popped into one of the side compartments, as you might want to reheat the components individually. We like reheating potatoes in the oven but the microwave will do, too. Go easy on the egg and chorizo combo in the microwave; sometimes eggs can get a little gummy in there.

Southwestern Stuffed Sweet Potatoes

Substitutions and How to Customize

Feel free to use regular baked potatoes (i.e., russet potatoes) instead of sweet potatoes if you want. It will just veer out of paleo-friendly territory, if that's important to you.

Turn the whole thing vegan/plant-based by using plant-based spicy sausage and JustEgg. No problem. Will still taste great. It's about the combination of flavors, you know?

Add additional layers of flavor to the eggs if desired, with a dash of cayenne. Don't forget the salt and pepper; paprika would be great with the eggs as well. You're just adding to some of the flavors that are already present in the chorizo (hint: look at the chorizo package's ingredient list to see what sorts of seasonings are in there, and go from there if you want to amp up the heat or earthiness.)

Switch the spinach for baby kale or even arugula, if you like. If you're the kind of person who has frozen chopped spinach in your freezer on the regular, use that. Just make sure you squeeze out as much excess liquid as possible before you add it to the mix.

If you're down with cheese, add some shredded cheddar or Monterey jack cheese on top.

More Awesome Southwestern Flavors to Meal Prep With!

  • Southwestern Chicken Bake Meal Prep
  • One Pot Southwestern Meal Prep
  • Southwestern Meal Prep Recipe (with steak!)
Southwestern Stuffed Sweet Potatoes
Southwestern Stuffed Sweet Potatoes
Southwestern Stuffed Sweet Potatoes


Southwestern Stuffed Sweet Potatoes

Southwestern Stuffed Sweet Potatoes

Breakfast gets a burst of spicy Mexican flavor in these sweet potatoes stuffed with scrambled eggs, spinach and chorizo for a high-protein breakfast with staying power.
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Prep Time: 10 minutes minutes
Cook Time: 13 minutes minutes
Total Time: 23 minutes minutes
Course: Breakfast
Cuisine: American, Mexican
Keyword: breakfast, gluten free, low calorie, paleo, whole30
Servings: 4 meals
Calories: 372kcal
Author: Nick Quintero

Ingredients

  • 4 medium crockpot sweet potatoes
  • 1 teaspoon olive oil
  • 6 oz. ground chorizo sugar-free
  • 4 large eggs beaten
  • 2 cups fresh spinach
  • ¼ cup chopped cilantro
  • ⅓ cup chopped red onion
Get Recipe Ingredients

Instructions

  • Heat olive oil over medium heat in a medium skillet. Add chorizo and use a spatula to break into small pieces. Cook for 6-7 minutes stirring regularly. Stir in spinach and cook 2 minutes longer until wilted. Pour eggs into the pan and stir again. Cook 3-4 minutes longer or until eggs are cooked through.
  • Slice sweet potatoes down the center without cutting through the bottom and fluff with a fork. Place sweet potatoes into 4 large compartments of teal MPOF containers. Divide chorizo mixture between smaller compartments. Place a small cup with cilantro and red onion next to each sweet potato.

Notes

WW Smart Points= Green:11 Blue:9 Purple:5

Nutrition

Calories: 372kcal | Carbohydrates: 27g | Protein: 19g | Fat: 21g | Sodium: 934mg | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Brownie Batter Hummus

May 30, 2023 by Nick Quintero Leave a Comment

Brownie Batter Hummus is a vegan-friendly protein-rich snack that will satisfy a chocolate craving with a touch of sweetness! Real cacao powder and nibs make this a chocolaty treat with antioxidants to boot!  

Turn ordinary hummus into a rich and chocolatey snack called Brownie Batter Hummus! Who would've thought hummus could turn into an easy snack idea that satisfies your sweet tooth? It's creamy like almond butter and the perfect vegan snack or dessert. Take this prep with you on those non-stop days to give you a glimmer of joy or serve it as a kid-friendly and healthy (and protein-filled) after-school snack.

Brownie Batter Hummus Ingredients

Brownie Batter Hummus
  • 1 cup chickpeas, drained 
  • 3 tablespoon maple syrup  
  • ¼ cup water  
  • 2 tablespoon unsweetened cacao powder  
  • 1 teaspoon unsweetened cacao nibs 
  • Pinch of sea salt  

For serving 

  • 1 cup sliced strawberries  
  • 8 graham cracker squares  

How to Make Brownie Batter Hummus

Brownie Batter Hummus

This sweet hummus is super easy to make, just like regular hummus. All you do is combine all of your ingredients in a food processor and pulse until chickpeas are thoroughly mixed and smooth. This easy snack idea only takes 10 minutes and gives you four servings of delectable, healthy dipping & topping for fruit, bread, or graham crackers!

How to Store and Serve Brownie Batter Hummus

Brownie Batter Hummus

Once prepped, this specialty hummus will last for 4 days. Find four dual-compartment meal prep containers that work as snack boxes, like these teal MPOF containers. Divide your hummus into 4 half-cup portions into the containers, then put your graham crackers and strawberries into the other slot. Store in the fridge until it's time for snacking.

And believe it or not, you can (and we don't blame you!) freeze this! Store your delectable hummus in a freezer-safe airtight container, or store each portion in separate containers. It should keep for up to 6 months. Just remember to leave room for frozen hummus to expand. Defrost in the fridge overnight and you're good to go!

Tips and Customizations for Brownie Batter Hummus

Pair this with some crackers like Ritz, rice cakes, apples, pretzels, grapes, and other fruits. Think of it as you would use peanut butter or Nutella.

Let the flavors meld together by chilling the hummus for several hours or overnight.

Use the best quality cacao powder you can find, or if you have to, use cocoa powder instead!

If you don't have a food processor, you can use a high speed blender to make this hummus instead. If you don't have a blender that can handle these ingredients, mash the chickpeas by hand instead. Start by microwaving them in 30-second increments, and checking the consistency to see if it's mashable. It will make it easier to mash if they're warm.

Swap the maple syrup out and use honey or agave syrup instead, or a monk fruit liquid sweetener to reduce the sugar content.

Use gluten-free crackers if need be.

Brownie Batter Hummus

More Hummus Snack Box Meal Prep Recipes!

  • Roasted Red Pepper Hummus Snack Boxes
  • Garlic Sweet Potato Wedges With Hummus
  • Beet Hummus Veggie Dipper Snacks
Brownie Batter Hummus

Brownie Batter Hummus
Brownie Batter Hummus

Brownie Batter Hummus 

This vegan-friendly protein-rich snack will satisfy a chocolate craving with a touch of sweetness! Real cacao powder and nibs make this a chocolatey treat with antioxidants to boot! 
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Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: Dessert, Snack
Cuisine: American
Keyword: dessert, gluten free, no bake, snack, vegan, vegatarian
Servings: 4 serving
Calories: 317kcal
Author: Nick Quintero

Ingredients

  • 1 cup chickpeas drained
  • 3 tablespoon maple syrup
  • ¼ cup water
  • 2 tablespoon unsweetened cacao powder
  • 1 teaspoon unsweetened cacao nibs
  • Pinch of sea salt

For serving

  • 1 cup sliced strawberries
  • 8 graham cracker squares
Get Recipe Ingredients

Instructions

  • Combine ingredients for hummus in a food processor and pulse until chickpeas are thoroughly mixed and mostly smooth. Add a tablespoon or two of water if need be, to think it out.
  • Divide hummus among 4 MPOF snack containers and add sliced strawberries and graham crackers in other slots of the container. Store in the fridge until ready to snack!

Nutrition

Calories: 317kcal | Carbohydrates: 61g | Protein: 11g | Fat: 5g | Sodium: 137mg | Fiber: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Buffalo Chicken Stuffed Pepper Meal Prep

August 31, 2022 by Nick Quintero 4 Comments

Whole30 Buffalo Chicken Stuffed Pepper Meal Prepblog

Buffalo Chicken gets slow cooked and stuffed into bell peppers for a filling and totally satisfying Whole30 compliant meal prep!

Who doesn’t love Buffalo chicken? Though admittedly delicious, this dish is typically pretty heavy, greasy, and calorie-dense. (It's often messy, too, and this version isn't, but that's another story!) So we took it upon ourselves to come up with a lighter version that skips the deep fryer and utilizes a base of freshly roasted bell pepper boats in place of heavily fried potatoes. Consider it an upgrade on the concept of stuffed peppers, but with a totally different and fun flavor profile than the typical stuffed pepper!

Plus, if you stick to our specific suggestions, we managed to keep this buffalo chicken meal prep recipe entirely Whole30-compliant. Keep reading, we promise to share all our secrets!

Whole30 Buffalo Chicken Stuffed Pepper Meal Prepblog

This meal prep recipe requires a fairly long cooking time because of the use of a slow cooker, but almost all of that time is completely passive. And that's our favorite kind of prep. You can start the chicken and let it do its thing. Everything comes together pretty quickly and easily once the slow cooker portion is complete.

Pro tip: take care of Step 1 in the morning before you take the kids to school or run your errands, and finish up the quick 30 minutes of final prep in the afternoon. The slow-cooked chicken will be ready to go, cooked perfectly, and fork-tender.

This Buffalo chicken is easy, fuss-free, and completely delicious. It’s become one of our favorite meal prep recipes, and we hope you’ll love it, too.

Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

How to Make Buffalo Chicken Stuffed Peppers Whole30 Compliant

Remember how we mentioned that you can add this to your list of Whole30-compliant meal prep recipes? Here come the details. All you have to do is serve it with cauliflower rice, make sure to use Frank’s Red Hot for the buffalo component, and source a Whole30-approved ranch dressing (such as the one made by Primal Kitchen). That’s it! Who knew you could enjoy something typically categorized as comfort food or bar grub while on Whole30? Your co-workers are going to be jealous. Last year’s Whole30 is already jealous. And with 30+ grams of protein and less than 400 calories per serving, this buffalo chicken is truly worth adding to your year-round meal prep recipes.

Buffalo Chicken Stuffed Pepper Meal Prep Ingredients:

  • 1 lb. boneless skinless chicken breast
  • 1 cup chicken broth
  • 1 TBS avocado oil
  • ½ teaspoon Himalayan sea salt
  • ¼ tsp. garlic powder
  • ½ cup Whole30 compliant hot pepper sauce (such as Frank's Red Hot - NOT wing sauce)
  • 4 large red peppers
  • 4 cups cauliflower rice
  • 1 TBS avocado oil
  • Lime, for serving
  • ¼ cup Whole30 approved ranch dressing (we like Primal Kitchen brand)

OTHER AWESOME BUFFALO CHICKEN RECIPES TO TRY!

  • Minute Rice Buffalo Chicken Meatballs Recipe
  • Whole30 Buffalo Chicken Casserole
  • Buffalo Chicken Pasta Salad
Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

Buffalo Chicken Stuffed Pepper Meal Prep

Red peppers stuffed with shredded crockpot chicken and cauliflower rice.
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Prep Time: 30 minutes minutes
Cook Time: 6 hours hours
Total Time: 6 hours hours 30 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 278kcal
Author: Nick Quintero

Ingredients

  • 1 pound Boneless Skinless Chicken Breast
  • 1 cup chicken broth
  • 1 tablespoon avocado oil
  • ½ teaspoon Sea Salt
  • ¼ teaspoon Garlic Powder
  • ½ cup Whole30 compliant hot sauce such as Frank's hot sauce - NOT wing sauce
  • 4 large red peppers
  • 4 cups riced cauliflower
  • 1 tablespoon avocado oil
  • lime if desired
  • ¼ cup Whole30 compliant ranch we like Primal Kitchen brand
Get Recipe Ingredients

Instructions

  • Place chicken in a slow cooker set on medium with 1 cup chicken broth, avocado oil, sea salt, and garlic powder and cook for 4-6 hour until tender.
  • Remove chicken from slow cooker and shred with two forks and set aside.
  • Preheat oven to 350 degrees and prepare a baking dish.
  • Halve and de-seed the bell peppers and place in the baking dish face up.
  • Divide chicken between pepper halves and top with hot sauce. Cover with aluminum foil and bake for 20-30 minutes, until the peppers are soft and tender.
  • While the peppers are baking, prepare the cauliflower rice by heating on the stovetop with a bit of avocado oil and a pinch of salt and pepper. Saute for 5-8 minutes, until fragrant and tender.
  • Divide cauliflower rice between 4 meal prep containers and top with 2 stuffed pepper halves, a wedge of lime, and optional dressing. Keeps in the fridge for 4 days.

Video

Notes

WW Smart Points= Green:5  Blue:4  Purple:4
__
 
Nutrition for 1 out of 4 servings:
31g Protein | 15g Carbs | 17.4g Fat | 5.2g Fiber | 341 Calories

Nutrition

Serving: 1meal | Calories: 278kcal | Carbohydrates: 18g | Protein: 29g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 74mg | Sodium: 695mg | Potassium: 1257mg | Fiber: 7g | Sugar: 10g | Vitamin A: 5170IU | Vitamin C: 288mg | Calcium: 55mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

Sweet and Sour Cauliflower Bites Meal Prep

June 15, 2023 by Nick Quintero 2 Comments

 Vegan Sweet and Sour Cauliflower Bites Meal Prep

Sweet & Sour Cauliflower Bites Meal Prep

We love Asian food. Honestly, who doesn’t? But just like other cuisines, going out to eat can sometimes mean receiving portions that are way too big, or meals that have too much sodium or calories per serving. So we wanted to blend the recent cauliflower bites phenomenon with those craveable Asian flavors to make a healthier alternative. This easy meal prep is vegan and gluten-free, without compromising any of the flavors you expect when you think of Asian food! Perfect for when you’re craving takeout, or are just looking for something new for work lunches.

Sweet & Sour Cauliflower Bites Meal Prep

The once-dreaded cauliflower is now the king of grain-free eating. Remember when it was everyone’s least favorite vegetable? These days you’ll find it in pizza crusts, as a rice substitute, under buffalo sauce, and as varying delicious versions of cauliflower bites. We love these as a healthy vessel for all kinds of sauces and flavor treatments. The secret to successful cauliflower dishes is getting the right amount of moisture, which is typically little to none. If you’re making cauliflower bites and they’re not coming out crispy enough, try patting and drying your cauliflower with paper towels before cooking, or leaving it a bit longer in the oven. The tell-tale texture of successfully cooked cauliflower bites is a crunch!

Sweet & Sour Cauliflower Bites Meal Prep

Pro Tips:

We’re pretty excited about the homemade sweet and sour sauce in this easy meal prep. Caramel color, preservatives, and loads of sugar and sodium are common in store-bought versions. With zero added sugars (only what’s present in ketchup and maple syrup), our DIY version is a lot lighter and cleaner, but still just as tasty. Plus we chose apple cider vinegar as the tang component for this Chinese classic, an ingredient that has supportive and curative effects on our digestive systems and inflammatory responses. You know we love to come up with easy meal preps that are also loaded with healthy (or healthier) ingredients, and these cauliflower bites are no exception!

Sweet & Sour Cauliflower Bites Meal Prep

Sweet & Sour Cauliflower Bites Meal Prep Ingredients:

  • 1 large head of cauliflower, broken into large florets
  • 2 cups mixed seasonal veggies
  • 2 TBS avocado oil
  • 2 TBS GF flour
  • 2 cups cooked jasmine rice
  • Diced scallion

SWEET AND SOUR SAUCE

  • 2 TBS maple syrup
  • 2 TBS Soy Sauce (or coconut aminos if you're gluten free)
  • 2 TBS apple cider vinegar
  • 1 tsp garlic powder
  • 2 TBS ketchup
  • Filtered water, as needed, to thin
Sweet & Sour Cauliflower Bites Meal Prep
Sweet & Sour Cauliflower Bites Meal Prep

Sweet & Sour Cauliflower Bites Meal Prep

Asian inspired vegan and gluten free cauliflower and veggie dish served with jasmine rice.
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Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Course: Lunch, Main Dish
Cuisine: Asian
Diet: Vegetarian
Keyword: Meal Prep
Servings: 4 meals
Calories: 296kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 1 large head cauloflower broken into florets
  • 2 cups mixed seasonal vegetables
  • 2 tbs avocado oil
  • 2 tbs gluten free flour
  • 2 cups cooked jasmine rice

Sweet & Sour Sauce

  • 2 tbs maple syrup
  • 2 tbs Coconut Aminos
  • 2 tbs Apple Cider Vinegar
  • 1 teaspoon Garlic Powder
  • 2 tbs ketchup
  • Water as needed to thin sauce
Get Recipe Ingredients

Instructions

  • Preheat oven to 400 and line a baking sheet with parchment paper.
  • Add the cauliflower to a large bowl and toss with avocado oil and GF flour.
    Sweet & Sour Cauliflower Bites Meal Prep
  • Add to the baking sheet with seasonal veggies and bake for 20-25 minutes, until cauliflower is tender-crisp but not soggy.
  • Meanwhile, whisk together the sweet and sour sauce by adding all ingredients to a small bowl and mixing with a fork.
  • Once the cauliflower is done baking, remove from the oven and toss with the sauce to lightly coat.
    Sweet & Sour Cauliflower Bites Meal Prep
  • To assemble, divide jasmine rice and cauliflower/veggie mixture between meal prep containers and top with diced scallions.
    Sweet & Sour Cauliflower Bites Meal Prep
  • Store in the fridge for 4-5 days.

Video

Notes

Nutrition for 1 out of 4 meals:
8g Protein | 52g Carbs | 7.2g Fat | 296 Calories

Nutrition

Serving: 1meal | Calories: 296kcal | Carbohydrates: 52g | Protein: 8g | Fat: 7.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan Sweet & Sour Cauliflower Bites Meal Prep

Freezer Friendly Chocolate Waffles

April 1, 2023 by Nick Quintero Leave a Comment

Freezer Friendly Chocolate Waffles

Breakfast is the most important meal of the day, but it can be a real challenge for those with gluten sensitivities. Fortunately, our Gluten Free Freezer Waffle Recipe is a delicious and easy solution to this problem! In this article, we will walk you through the steps to create this scrumptious waffle recipe, complete with tips and tricks to make the process as simple and stress-free as possible. Whether you're a busy parent or a student on the go, these waffles are the perfect breakfast solution. So, let's get started!

Freezer Friendly Chocolate Waffles

Breakfast is a breeze with these freeze friendly chocolate waffles that can be reheated on busy mornings. They’re made with antioxidant-rich cacao powder for a guilt-free chocolate fix! 

Freezer Friendly Chocolate Waffles

How to Make Delicious Gluten Free Freezer Waffles

Ingredients:

To make these yummy Gluten Free Freezer Waffles, you will need the following ingredients:

  • ¾ cup gluten-free flour (Bob’s Red Mill 1:1 gluten-free baking flour)  
  • ¼ cup unsweetened cacao powder 
  • 2 large eggs  
  • ¼ cup melted coconut oil  
  • ½ cup unsweetened almond milk 
  • 2 tablespoon maple syrup 
  • 1 teaspoon baking powder  
Freezer Friendly Chocolate Waffles

For serving  

  • 1 cup strawberries  
  • 1 cup raspberries  
  • ½ cup maple syrup  
Freezer Friendly Chocolate Waffles

Tips and Tricks

Here are some tips and tricks to make the process of making Gluten Free Freezer Waffles even easier:

  • Use a good quality gluten-free flour blend. We recommend using a blend that contains a mix of rice flour, potato starch, and tapioca flour.
  • Make sure your waffle iron is well-greased before cooking the waffles.
  • Don't overmix the batter. Stir until just combined to avoid tough waffles.
  • Store the waffles in an airtight container or freezer bag in the freezer for up to 3 months.
Freezer Friendly Chocolate Waffles

FAQs

Q: Can I make this recipe without a waffle iron?

A: Unfortunately, this recipe requires a waffle iron to create the perfect waffle texture.

Q: Can I substitute almond milk for regular milk?

A: Yes, you can substitute almond milk or any other non-dairy milk for regular milk in this recipe.

Q: Can I use a different type of oil?

A: Yes, you can use any type of oil that you prefer, such as coconut oil or canola oil.

Lastly...

With our Gluten Free Freezer Waffle Recipe, you can enjoy a delicious and hassle-free breakfast even on your busiest mornings. This recipe is simple, easy to make, and perfect for those with gluten sensitivities. Follow our tips and tricks to ensure your waffles turn out perfectly every time. So, go ahead and give this recipe a try - your taste buds will thank you!

Freezer Friendly Chocolate Waffles

Freezer Friendly Chocolate Waffles 

Breakfast is a breeze with these freeze friendly chocolate waffles that can be reheated on busy mornings. They’re made with antioxidant-rich cacao powder for a guilt-free chocolate fix!
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Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Course: Breakfast, brunch
Cuisine: American
Diet: Gluten Free
Keyword: breakfast, brunch, chocolate, gluten free, vegetarian, waffles
Servings: 4 meals
Calories: 419kcal
Author: Nick Quintero

Equipment

  • waffle maker

Ingredients

  • ¾ cup gluten-free flour Bob’s Red Mill 1:1 gluten-free baking flour
  • ¼ cup unsweetened cacao powder
  • 2 large eggs
  • ¼ cup melted coconut oil
  • ½ cup unsweetened almond milk
  • 2 tablespoon maple syrup
  • 1 teaspoon baking powder

For serving

  • 1 cup strawberries
  • 1 cup raspberries
  • ½ cup maple syrup
Get Recipe Ingredients

Instructions

  • Stir together ingredients for waffles in a medium mixing bowl until smooth. Heat waffle maker according to manufacturers directions.
    Freezer Friendly Chocolate Waffles
  • When the waffle maker is heated, spray with cooking spray and scoop ⅔ cup of waffle batter onto the bottom plate. Clothes lid and cook for 4-5 minutes. Carefully transfer the waffle to a place and repeat with the remaining batter.
    Freezer Friendly Chocolate Waffles
  • To Freeze, Slice waffles into triangles to create 8. Transfer waffles to a 1 -gallon bag and freeze until using.
    Freezer Friendly Chocolate Waffles
  • To Refrigerate: Place 2 waffles in large compartments of 4 MPOF teal containers. Add berries to smaller compartments with a small cup of maple syrup. Refrigerate until serving.

Video

Nutrition

Serving: 1meal | Calories: 419kcal | Carbohydrates: 63g | Protein: 6g | Fat: 17g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Kale and Steak Power Salad 

October 1, 2021 by Nick Quintero 5 Comments

Kale Steak Power Salad 

Looking for different salads to try? We appreciate delicious salads that are filling and activate new flavor profiles, don't you? Then try this power salad meal prep recipe! This kale and steak power salad has a zesty and refreshing burst of flavors that compliment the steak, fennel, and blue cheese. The power behind this kale salad is its high protein content paired with the superfood sweet potato. Sweet potatoes are an abundant source of beta carotene and vitamin A, and it's said that they also contain medicinal properties. We also add fennel, Brussels sprouts, pecans, and blue cheese giving you a variety of tastes in one salad.

Kale Steak Power Salad 

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

How to Store Kale Steak Power Salad

Kale and steak power salads last for 3 to 4 days when properly stored in the refrigerator. Keep the salad in an airtight container for optimum freshness. 

Can Kale Steak Power Salad be frozen?

Yes, you can freeze power salads, but be mindful of the ingredients. The proteins are always fine to freeze, but some of the vegetables don't freeze well unless you make adjustments.

For example, if your meal prep goals involve freezing, you don't want to cook the sweet potatoes all the way, but about ¾ of the way, so they retain their firmness when reheated or thawed. Freezing the Brussels sprouts is possible, too, but the same advice pertains to them as the potatoes.

The best way to freeze this power salad, then, is by focusing on the steak. Put simply, you can make it ahead of time and freeze it, and then assemble everything else as you like. So, you can cook the sweet potatoes a couple of days ahead of time and refrigerate them before making the salad. Bake them in the oven or cook them in a slow cooker, using our Crockpot Sweet Potatoes meal prep recipe. Or you can simply do the steak ahead of time, defrost it in the fridge, and then reheat it in a hot skillet and add the other prepped ingredients to it.

Kale Steak Power Salad 

Kale Steak Power Salad  Ingredients:

For the lemon herb dressing:

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

And for the steak:

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

Everything else you need for the salad:

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

For Serving

4 Good Cook ®meal prep bowls

Kale Steak Power Salad 

How to Make Kale Steak Power Salad

Kale steak power salad is very easy to make and is ready in less than 40 minutes. 

  1. Combine all of the salad dressing ingredients in a blender or Nutri-Bullet and blend until it's smooth. 
  2. Bake your lightly oiled and salted Brussels sprouts and cubed sweet potatoes on a baking sheet lined with parchment paper at 400 degrees for 25 minutes. 
  3. Cook your steak in a heated cast-iron pan with olive oil over medium heat. Sear each side of the steak for 4-5 minutes. Let the steak rest on a cutting board for 5 minutes before slicing. 
  4. Finally, top 2 cups of kale with steak, potatoes, sprouts, fennel, pecans, and blue cheese.
Kale Steak Power Salad 

How to Store and Serve Kale Steak Power Salad?

Your kale and steak power salad fits perfectly in our GoodCook® Meal Prep Bowls! Add two cups of kale in each bowl and top with sliced steak, roasted vegetables, fennel, pecans, and blue cheese. Then divide your lemon-herb salad dressing into 4 plastic cup containers and store each cup of dressing with one bowl of kale power salad. 

More power salad meal prep recipes:

  • Greek Arugula Power Salad
  • Fall Harvest Power Salad
  • Whole30 Bacon & Strawberry Breakfast Salad
  • Fall Harvest Sausage Salad
  • Middle Eastern Breakfast Salad Bowls
  • Thai Crunch Quinoa Grain Bowl Bowl
Kale Steak Power Salad 

Other tips for making Kale Steak Power Salad:

  • Make a batch of lemon-herb dressing ahead of time. You can find it in other power salads like the 3 Easy Power Salad Bowl Meal Prep Recipes here. 
  • You can freeze salad bowls, but doing so can make them less flavorful. The kale in particular won't come back to life well.
  • Cut your steak and vegetables into bite-sized portions. 
  • Use dry kale. Wash, drain, and pat dry or use pre-washed, bagged kale.
  • Drizzle your salad with dressing, then toss and mix your salad well right before eating.
Kale Steak Power Salad 

Kale Steak Power Salad 

This steak and blue cheese bowl is full of rich flavor that keeps your taste buds guessing! Crunchy fennel adds licorice depth while tangy blue cheese complements the robust steak. This salad is great for cooler months with comforting roasted Brussels sprouts and sweet potatoes.
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Prep Time: 10 minutes minutes
Cook Time: 37 minutes minutes
Total Time: 47 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: gluten free, high protein, power bowl, salad, Steak
Servings: 4 meals
Calories: 631kcal
Author: Nick Quintero

Ingredients

For Lemon Herb Dressing

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

For Steak

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

For Salad

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

Instructions

For Dressing

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

For Salads

  • Preheat oven to 400ºF and lime a medium baking sheet with parchment paper. Add Brussels sprouts and sweet potato. Drizzle with olive oil and season with sea salt and pepper. Gently toss with hands to coat. Roast for 25 minutes, stirring halfway through cooking. Remove from oven and cool at room temperature while cooking steak.
  • Heat olive oil over medium-high heat in a cast-iron pan for 2 minutes. Season steaks with salt and pepper on both sides. Place onto the hot pan and sear for 4-5 minutes on each side, depending on thickness and desired doneness (rare, medium, well). Rest steaks on a cutting board for 5 minutes.
  • Add 2 cups of kale to 4 GoodCook round containers and top with fennel, roasted vegetables, pecans, blue cheese and sliced steak. Add dressing to 4 sauce cups included in the package. Store in refrigerator until enjoying.  

Video

Nutrition

Serving: 1meal | Calories: 631kcal | Carbohydrates: 33g | Protein: 48g | Fat: 39g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Kale Steak Power Salad 

Mushroom Carnitas Burrito Bowls

June 29, 2019 by Nick Quintero Leave a Comment

Mushroom Carnitas Burrito Bowls

How to Make Mushroom Carnitas

Really good vegan Mexican cuisine options are hard to come by, aren't they? Here at MPOF, we understand the challenges of having versatile vegan meal prep recipes. That's why we're so excited to tell you about our Mushroom Carnitas recipe! 

Mushrooms are one of the best options for vegans because they're hearty and delicious and they're packed with nutrients. Mushrooms have plenty of B vitamins, fiber, manganese, and antioxidants. They're also fat-free. Mushroom Carnitas vegan meal prep recipe is the perfect munch for vegans on-the-go.

Preparation and cook time is only 35 minutes and the dish is served in a bowl. The star of Mushroom Carnitas is the portobello mushroom, but the dish includes other nutritious and delicious foods like avocado, black beans, corn, and of course vegan cheese! Who says you can't enjoy vegan restaurant-style cuisine at home? We certainly don't! 

Are you ready to make vegan Mushroom Carnitas? Nom, nom, nom...

Mushroom Carnitas Burrito Bowls

Other tips for making Mushroom Carnitas:

Some tips for the best Mushroom Carnitas:

  • Only buy fresh mushrooms, especially if you plan on freezing them. Avoid mushrooms that are shriveled, moldy, have bad spots, darkened, or smell bad. 
  • Brush-wash your mushrooms with cold water instead of running cold water over them. Mushrooms are a high-water content food, so adding more water to them dilutes flavor and nutrients. And over watered mushrooms don't last as long in the refrigerator or freezer.
  • If you plan on freezing Mushroom Carnitas, flash-freeze your mushrooms before storing them in the freezer for months at a time. 
  • Eliminate as much air as possible when storing. If you can, use a vacuum sealer for freezing. 
Mushroom Carnitas Burrito Bowls

Mushroom Carnitas Burrito Bowls Ingredients:

For The Mushroom Carnitas

  • 16 Ounces Portobello Mushrooms ( 8 small, or 4 large)
  • 2 Teaspoon Extra Virgin Olive Oil
  • ½ Cup Orange Juice
  • 2 Teaspoons Mexican Oregano
  • 3 Tablespoon Lemon Juice, divided
  • 4 Teaspoons Garlic, minced, divided
  • 1½ Teaspoon Salt, divided
  • ½ Teaspoon Coriander
  • ½ Teaspoon Cumin
  • 2 Teaspoons Chili Powder

For The Burrito Bowls

  • 2 Cups Roasted Corn (3 Ears)
  • 1 Cup Tomatoes, diced
  • ½ Cup Red Onion, diced
  • 2 Teaspoons Fresh Jalapenos, diced (about 1 pepper)
  • 1 15 ounce Can Black Beans, strained and rinsed
  • 4 Cups Shredded Romaine Lettuce
  • 1 Avocado
  • ½ Cup Black Olives
  • 1 Cup Vegan Shredded Pepper Jack Cheese
Mushroom Carnitas Burrito Bowls

How to Store and Serve Mushroom Carnitas Burrito Bowls

Mushroom Carnitas will last for 3 to 4 days in the refrigerator. For optimal freshness, store in an airtight plastic or a glass container with a lockable lid. If you prefer plastic, opt for our reusable one-compartment meal prep containers. 

Can You Freeze Mushroom Carnitas?

Yes, you can freeze Mushroom Carnitas and enjoy them later! Note that some mushrooms grow fungus when frozen, so use them quickly. We have more tips on freezing cooked portobello mushrooms below. This vegan meal prep recipe yields 4 servings. So if you know you're going to freeze some, definitely take a look at "other tips" below. 

Mushroom Carnitas Burrito Bowls

How To Make Mushroom Carnitas

Mushroom Carnitas are super easy and quick! As mentioned, it will only take you 35 minutes and you won't need a bunch of dishes either. 

First, make the marinade for the mushrooms and then marinate them in a ziplock bag. Let the mushrooms marinate for 10 minutes. While the mushrooms marinate, make your salsa. Then grill the corn with remaining marinade, flipping every three minutes. Start cooking the mushrooms the same way as the corn, basting with marinade on every flip. Cooking the corn and portobello mushrooms will take 12 minutes. When the corn is done, cut the kernels off the cob and add to the salsa. You're done cooking! When you're ready to serve, prepare a bed of lettuce and add avocado, salsa, black olives, and cheese. Top that with Mushroom Carnitas. Yum-my! 

How to portion this meal prep recipe:

Divide avocado, salsa, black olives, cheese, and lettuce up into 4 meal prep containers. Then divide an equal amount of Mushroom Carnitas. Put your vegan meal prep recipe in the fridge or freezer and that's it! 

More Mushroom meal prep recipes:

We LOVE mushrooms just like you do! So you know we have other mushroom vegan meal prep recipes for you to try. Let us know what you think of these: 

  • Vegan Mushroom Quinoa Breakfast Hash
  • Sweet and Sour Mushrooms
  • BBQ Pulled Mushrooms
  • One Pan Mushroom Tetrazzini
Meal Prep on Fleek x GoodCook Meal Prep Containers
Mushroom Carnitas Burrito Bowls
Mushroom Carnitas Burrito Bowls

Mushroom Carnitas Burrito Bowls

Meaty mushroom carnitas burrito bowls made with hearty portobello mushrooms and all of your favorite veggie burrito bowl add-ins. Gluten-free. Vegan. 
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Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Meal Prep, Mushrooms
Servings: 4 meals
Calories: 647kcal
Author: Nick Quintero

Ingredients

Mushroom Carnitas

  • 16 ounces portobello mushrooms
  • 2 teaspoon Extra-virgin olive oil
  • ½ cup orange juice
  • 2 teaspoon Mexican Oregano
  • 3 tablespoon lemon juice divided
  • 4 teaspoon garlic minced & divided
  • 1 ½ teaspoon Salt divided
  • ½ teaspoon corriander
  • ½ teaspoon cumin
  • 2 teaspoon Chili Powder

Burrito Bowls

  • 2 cups roasted corn 3 large ears
  • 1 cup tomatoes diced
  • ½ cup red onion
  • 2 teaspoon fresh jalapenos diced
  • 15 ounces black beans (canned) rinsed and drained
  • 4 cups shredded romaine lettuce
  • 1 medium Avocado
  • ½ cup black olives
  • 1 cup vegan pepper jack cheese or cheese of choice
Get Recipe Ingredients

Instructions

  • Warm up your outdoor grill or grill pan on medium flame.
  • To a small bowl, add the orange juice, oregano, 2 tablespoons lemon juice, 3 teaspoons garlic, 1 teaspoon salt, coriander, cumin, and chili powder. Mix well. Remove the stems from the portobello mushrooms and score the inside of the cap ever so slightly, making sure not to cut too deep. Add the mushrooms to a zip-top bag, and pour in the marinade. Seal the bag, and ensure that all mushrooms are coated with the marinade. Let marinate for 10 minutes.
  • While the mushrooms marinate, make your salsa by adding to a medium bowl, tomatoes, onion, black beans, jalapenos, ½ teaspoon salt, and 1 tablespoon lemon juice. Set aside.
  • Place the corn cobs and marinated mushrooms directly on the grill or grill pan. Pour the rest of the marinade in a small bowl, and use to baste the mushrooms while cooking. No need to butter or oil the corn. Using tongs, rotate/flip every 3 minutes, cover, and grill until the kernels are slightly charred & tender. Do the same with the mushrooms until they have nice char marks, and have released some of their water. Baste with every flip. This should take a total of 12 minutes. Remove to a cutting board and allow the cobs to cool.
  • Cut the kernels off the corn cobs, and add to the salsa mixture, mixing well.
  • Lay a bed of shredded lettuce in 4 MPOF containers, then divide equally the black bean salsa, avocado, black olives, and cheese among the containers. Top with mushroom carnitas. Store in your MPOF meal prep containers.

Notes

Nutrition for 1 out of 4 servings:
19.6g Protein | 44.7g Carbs | 46.3g Fat | 13.2g Fiber | 647 Calories

Nutrition

Serving: 1meal | Calories: 647kcal | Carbohydrates: 44.7g | Protein: 19.6g | Fat: 46.3g | Fiber: 13.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

April 16, 2023 by Nick Quintero Leave a Comment

Enjoy all the flavor of a shrimp boil conveniently cooked on a sheet pan! Lemon herb butter is drizzled over shrimp, corn and baby potatoes for a lip-smacking gluten free dish. 

Are you craving a good old fashioned shrimp boil but find that it's too inconvenient for your busy lifestyle? If so, you'll love our deconstructed shrimp boil meal prep recipe. Our Sheet Pan Butter Herb Shrimp Corn and Potato Bake is easy, fresh, and perfect for summer. This vibrant dish is the ideal healthy dinner idea for coming home and relaxing outside after a busy day. 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

  

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake  Ingredients:

  • 1 lb. large raw shrimp, peeled/deveined  
  • ½ lb. air fried baby potatoes, halved   
  • 1 large ear of corn, sliced into 4 pieces  
  • 4 cups watercress, loosely packed
Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

For Herb Butter Sauce  

  • ¼ cup unsalted butter 
  • 2 tbsp fresh lemon juice 
  • 1 tbsp minced chives 
  • 1 teaspoon minced garlic  
  • ½ teaspoon sea salt  
  • ⅛ teaspoon black pepper  
Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

How do you make Sheet Pan Butter Herb Shrimp Corn and Potato Bake?

Sheet pan butter herb is easy to make. Get ready for the easiest shrimp boil you've ever made! 

The first thing you need to do is preheat your oven to 400 degrees. Find a sheet pan, line it with parchment paper, and then combine the butter herb sauce ingredients. Grab your corn and brush the butter herb sauce on each piece. Place the corn on the lined sheet and bake in the oven for 20 minutes. 

So far, sooooo good. The aromatic smell of the corn will get you excited for baking the shrimp and potatoes! We make this meal prep recipe easier by cooking everything with one pan. That said, get your shrimp and potatoes ready and increase the oven's temperature to 425. If you haven't already done so, cut your potatoes into halves and blot your shrimp with a paper towel to remove water. Now place your shrimp on the bottom half of the pan and the potatoes on the top half. Drizzle the remaining butter herb sauce on the shrimp and potatoes and toss them so they're covered in buttery goodness! Bake your sheet pan butter herb shrimp & potatoes for 12 minutes, remove from the oven, and you've got an easy, healthy dinner idea turned into reality in less than an hour. 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

How long will Sheet Pan Butter Herb Shrimp Corn and Potato Bake last?

Our sheet pan butter herb shrimp boil lasts for 3 to 4 days in the fridge. Be sure to store your meals in high-quality containers for optimum freshness.

How to Store and Serve Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

The best way to store these is in the fridge for a few days. To store, you need 4 three-compartment meal prep containers. Put the watercress into the biggies compartment first, and top with shrimp. Place your potatoes and one piece of corn into the other two compartments. You can serve just as it is; this is a complete meal prep on its own, but feel free to add more salad greens or serve with some crusty bread or maybe cornbread.

And you can freeze sheet pan shrimp boil leftovers but before you do, chill everything in the freezer, and then transfer the leftovers into airtight, freezer-friendly containers or bags. The shrimp might not heat up the best, but everything else will do just fine.

More sheet pan meal prep recipes:

We love sheet pan cooking because it makes meal-prepping simple and delicious. Sheet pan cooking is so versatile, so we've created some recipes for all meals, including dessert! 

  • Crispy Sheet Pan Tofu
  • Sheet Pan Bruschetta Chicken
  • Sheet Pan No-Bake Paleo Energy Bars
  • Sheet Pan Paleo Protein Pancakes
  • 35 Sheet Pan Meal Prep Recipes (That Will Change Your Life)

Tips and Tricks

  • Follow the sheet pan cooking basics such as cutting the potatoes evenly, blotting food to remove moisture, giving your ingredients space to bake, and check for doneness.

  • Use frozen shrimp if you want to, but thaw it first either overnight or in a bowl of cold water. If you use frozen shrimp, you definitely want to blot it to remove excess moisture so your shrimp comes out crispy and not soggy. 
  • Use a variety of potatoes like Yukon, red, and fingerlings. Note that waxy potatoes hold their shape the best. 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

Enjoy all the flavor of a shrimp boil conveniently cooked on a sheet pan! Lemon herb butter is drizzled over shrimp, corn and baby potatoes for a lip-smacking gluten free dish. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 32 minutes minutes
Total Time: 47 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: gluten free, low carb, Sheet Pan, Shrimp
Servings: 4 meals
Calories: 271kcal
Author: Nick Quintero

Ingredients

  • 1 lb. large raw shrimp peeled/deveined
  • ½ lb. air fried baby potatoes halved
  • 1 large ear of corn sliced into 4 pieces
  • 4 cups watercress loosely packed.

For Herb Butter Sauce

  • ¼ cup unsalted butter
  • 2 tablespoon fresh lemon juice
  • 1 tablespoon minced chives
  • 1 teaspoon minced garlic
  • ½ teaspoon sea salt
  • ⅛ teaspoon black pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 400ºF and line a medium sheet pan with parchment paper. Stir together ingredients for butter herb sauce. Place pieces of corn on the top half of the baking sheet and brush with herbed butter. Bake for 20 minutes.
  • Remove pan from oven and increase oven temperature to 425ºF. Blot excess moisture from shrimp with a paper towel and place shrimp on the bottom half of the pan. Add potatoes to the center of pan and drizzle remaining herb butter over shrimp and potatoes. Use hands to toss, coating potatoes and shrimp in sauce. Bake for 12 minutes longer.
  • Divide watercress between large compartments of 4 MPOF white containers. Divide baked shrimp evenly over watercress. Divide potatoes between one of the smaller compartments and add a piece of corn to the other small compartment.

Video

Nutrition

Calories: 271kcal | Carbohydrates: 20g | Protein: 17g | Fat: 14g | Sodium: 941mg | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

Mediterranean Chicken Salad

April 21, 2023 by Nick Quintero Leave a Comment

Mediterranean chicken salad makes all your lunchtime salad dreams come true, with artichokes, avocado, baby spinach and feta cheese!

There's something to be said for a good chicken salad, and Mediterranean salad is delicious. A little prep ahead of time can go a long way, too. We're always a fan of cooking a bunch of chicken on the weekend for a healthy meal prep. If you've got a cooked protein at the ready, you're halfway to lunch or dinner, right?

Table of Contents
  • Mediterranean Chicken Salad Ingredients
    • For the Chicken
    • For the Salad
  • How to Make Mediterranean Chicken Salad
  • How to Store and Serve Chicken Salad
  • Substitutions and Alterations
    • READ MORE CHICKEN AND MEDITERRANEAN RECIPES!
  • Mediterranean Chicken Salad
    • For Lemon Garlic Chicken
    • For Salad

This Mediterranean Chicken Salad is loaded with all the good stuff. Grilled chicken? Check. But it's a bit different from your standard take on the typical Mediterranean salad. That's because there are no olives, tomatoes, or roasted red peppers, for example. Instead, we've got artichoke hearts, avocado (good healthy fats!), cucumbers, feta cheese (naturally!), and pistachios for some nutty, salty, nutritious crunch (more protein, please!). Nevertheless, it's still a good example of why the Mediterranean diet is so awesome; we've certainly written a lot about how to meal prep the Mediterranean Diet.

Mediterranean Chicken Salad Ingredients

For the Chicken

  • 1 pound boneless skinless chicken breasts
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp lemon zest
  • 1 tbsp minced garlic
  • 1 tsp dried oregano
  • ½ tsp salt
  • ½ tsp black pepper

For the Salad

  • 4 cups mixed greens
  • 1 cup artichoke hearts drained and halved
  • 1 cup sliced cucumber
  • ½ cup thinly sliced red onion
  • 1 medium avocado sliced
  • 2 oz. feta cheese, crumbled
  • ¼ cup roasted shelled pistachios
  • 8 tbsp balsamic vinaigrette

How to Make Mediterranean Chicken Salad

First things first. Cook that chicken! It's so good, seasoned with lemon, garlic, oregano, and salt and pepper. You can grill it right outside or on a grill pan in your kitchen. Once it's cooked, set it aside. Assembling the salad is easy. It's a combination of mixed greens, sliced cucumber, sliced red onion, drained artichoke hearts, avocado, feta cheese, and pistachios. Add the chicken on top and then toss it all together with some balsamic vinaigrette and you're good to go.

How to Store and Serve Chicken Salad

We love a good salad prep and this Mediterranean one will keep for 4 to 5 days in the fridge. We recommend waiting on the dressing if you're going to meal prep this. Otherwise, this salad will serve four for lunch or dinner, easily. Serve it with some crusty bread if you're digging that. But honestly? It's pretty solid as it is for lunch or dinner.

Substitutions and Alterations

We love this salad as it is, but you can always add and subtract ingredients to your heart's content. Just keep an eye on the macros, because they will change.

  • Try kalamata or black olives; a handful will do.
  • Use roasted red peppers (jarred ones work great, just drain and chop roughly first)
  • Up the red onion
  • Add some cherry tomatoes or other types of tomato
  • Toss in some drained chickpeas or white beans for more protein and a change in texture
  • Make this with grilled flank steak or grilled shrimp instead of chicken.

READ MORE CHICKEN AND MEDITERRANEAN RECIPES!

  • Loaded Mediterranean Bowl Meal Prep
  • 15 Mediterranean Diet Meal Prep Recipes
  • Roasted Mediterranean Cauliflower Gnocchi and Veggies
Mediterranean Chicken Salad in a bowl

Mediterranean Chicken Salad

Grilled chicken, tons of veggies, a zesty dressing. What could be better for lunch or dinner?
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 16 minutes minutes
Resting time: 30 minutes minutes
Total Time: 56 minutes minutes
Course: Lunch
Cuisine: Mediterranean
Diet: Gluten Free
Servings: 4
Calories: 488kcal
Author: Nick Quintero

Ingredients

For Lemon Garlic Chicken

  • 1 pound boneless skinless chicken breasts
  • 2 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 tablespoon lemon zest
  • 1 tablespoon minced garlic
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ½ teaspoon black pepper

For Salad

  • 4 cups mixed greens
  • 1 cup artichoke hearts drained and halved
  • 1 cup sliced cucumber
  • ½ cup thinly sliced red onion
  • 1 medium avocado sliced
  • 2 oz. feta cheese crumbled
  • ¼ cup roasted shelled pistachios
  • 8 tablespoon balsamic vinaigrette
Get Recipe Ingredients

Instructions

  • Place chicken in a shallow dish with ingredients for marinade. Use hands to mix well. Cover and refrigerate for 30 minutes to an hour.
  • Heat a large grill pan over medium-high heat and grease with cooking oil. Once the pan is very hot, add the chicken, using tongs.
  • Grill for 7 to 8 minutes on each side. Remove from the pan to a cutting board and let the chicken rest.
  • Divide mixed greens among 4 MPOF round containers and top with sliced chicken, artichoke hearts, cucumber, red onion, avocado, feta cheese, and pistachios. Divide the vinaigrette among 4 dressing cups.

Nutrition

Serving: 4g | Calories: 488kcal | Carbohydrates: 20g | Protein: 31g | Fat: 32g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 0.01g | Cholesterol: 85mg | Sodium: 1358mg | Potassium: 922mg | Fiber: 7g | Sugar: 5g | Vitamin A: 689IU | Vitamin C: 24mg | Calcium: 122mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic Coconut Butter Chicken Thighs and Zoodles

October 9, 2019 by Sarah Kesseli Leave a Comment

Garlic Coconut Butter Chicken Thighs and Zoodles

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

Super Easy Garlic Coconut Butter Chicken Thighs and Zoodles served with sauteed tomatoes and extra garlic coconut butter for good measure! Gluten Free. Dairy Free. Keto. Whole30. 

We are always looking for meal prep recipes that are packed with flavor, but take hardly any time to make. If you are like us, then you are in luck because this Garlic Butter Chicken and Zoodles recipe is all that and more! Not only does this entire recipe come together in less than 20 minutes, but it is made in one pan (hello, fewer dishes!) and caters to just about every dietary need out there (minus vegetarian or vegan, of course).

The star flavors are the butter and garlic. Both are such simple ingredients, but when paired together, they really can transform a dish. But, this recipe is dairy-free! You might be asking 'how' when it is made with butter. Our secret? The new NOW Foods Keto Coconut Infusions Butter! We are all about the flavor of butter (it's just a magical flavor), but sometimes the dairy can really get to us. That's where this new product comes into play.

Why unrefined coconut oil?

The Keto Coconut Infusions is made with just two ingredients: organic coconut oil and non-dairy butter flavor (that comes from sunflower oil and botanical extracts). The coconut oil is unrefined, which is something that we always look for. Unrefined coconut oil is less processed, which means it will have more nutrients. We can't complain about any food having more nutrients, can we?

Being unrefined also means that there will be a slightly stronger coconut flavor. We love that because it adds a nice touch of sweetness to the butter flavor and really enhances a dish. For those that are concerned that the coconut flavor is too strong, it's not. It is really, very subtle. You smell it more when you open the jar or packet than you do when it is cooked into your recipe.

How do I use a travel packet?

Typically, when we buy oil, butter, etc. we buy a large jar or bottle because we are cooking with it at home. But, NOW Foods has not only launched their large jars of the Keto Coconut Infusions, but they have also launched new 1 tbsp. travel packets. They are perfect when you need to take something with you, i.e., meal prep. For example, how many times have you pre-cooked zoodles on the weekend only to find them extremely soggy by Monday at lunch? Been there. It's a sad day.

Instead, the trick is to spiralize your zoodles very thin, leave them uncooked and then take your Keto Coconut Infusions packet with you. Right before you are getting ready to heat up your lunch, add the coconut butter packet to the zoodles. This will not only help cook the zoodles, but it will also add so much flavor! Now you can have the tastes you crave without dealing with a sub-par meal.

Other ways to use your packets:

  • If you are into Bulletproof coffee, you can mix it into that.
  • You can take it with you and spread it on your toast or bagel at the office.
  • You can add it into your pasta and serve with a sprinkle of parmesan cheese at work (no more soggy past!)
  • You can top your vegetables with it before heating them.
  • You can even top your pancakes with the Keto Coconut Infusions and maple syrup at work.

The possibilities are really endless!

Garlic Coconut Butter Chicken Thighs and Zoodles Ingredients:

  • 1 pound boneless skinless chicken thighs
  • 4 cups cherry tomatoes
  • 4 large zucchini, spiralized
  • 4 tsp. minced garlic
  • 1 tbsp. olive oil
  • 2 tbsp. NOW Foods Coconut Infusions Non-dairy Butter
  • 2 teaspoon Italian Seasoning
  • 1 tbsp. hot sauce, optional
  • 1 lemon, half juiced and half sliced into rings
  • ¼ cup chicken broth
  • ¼ cup chopped parsley
  • salt & pepper, as desired
  • 4 NOW Foods Coconut Infusions Keto packets 

The ingredients are simple. We used the jar of Coconut Infusions for the main recipe and the packets for taking to work. Hot sauce is optional.

This is what the new on-the-go 1tbsp. packet look like. Each mini box has 3-1tbsp. packets. They are so easy to toss into your lunch box, leave at work in your desk, and even travel with.

Add your olive oil and either 2 tbsp. coconut infusions or 2 packets to your skillet.

Once your olive oil and coconut oil are melted add in your cut up chicken thighs, salt, and pepper.

Cook the chicken thighs for 5-6 minutes and then add in your garlic, Italian seasoning, parsley, lemon juice, hot sauce (if using), and chicken broth.

When the chicken is done cooking, remove it from the pan and add in your tomatoes. Cook the tomatoes until the desired doneness.

Order CTA Three Comp Meal Prep Containers
Meal Prep on Fleek x Goodcook recommended Meal Prep Containers

Evenly divide your chicken, tomatoes, and zoodles between 4 meal prep containers. Add one packet of Keto Coconut Infusions to each meal prep container. Add in fresh lemon slices, if desired.

The packets are so cute! They fit right into the palm of your hand!


Garlic Coconut Butter Chicken Thighs and Zoodles

Garlic Coconut Butter Chicken Thighs and Zoodles

Super Easy Garlic Coconut Butter Chicken Thighs and Zoodles served with sauteed tomatoes and extra garlic coconut butter for good measure! Gluten Free. Dairy Free. Keto. Whole30. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 20 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: dairy free, dinner, gluten free, keto, low carb, lunch, main dish, Meal Prep, whole30
Servings: 4 meals
Calories: 442kcal
Author: Sarah Kesseli

Ingredients

  • 1 pound boneless skinless chicken thighs cut into 1 inch bites
  • 4 cups cherry tomatoes
  • 4 large zucchini spiralized (about 6 cups)
  • 4 tsp. minced garlic
  • 1 tbsp. olive oil
  • 2 tbsp. NOW Foods Coconut Infusions Non-dairy Butter
  • 2 teaspoon Italian Seasoning
  • 1 tbsp. hot sauce optional
  • 1 lemon half juiced and half sliced into rings
  • ¼ cup chicken broth
  • ¼ cup chopped parsley
  • salt & pepper as desired

For prepping

  • 4 NOW FOODS Coconut Infusions Non-Dairy Butter Packets
Get Recipe Ingredients

Instructions

  • Create zoodles with your zucchini by using a spiralizer or using a potato peeler to create ribbons.
  • Add 1 tbsp. olive oil and 2 tbsp. Coconut Infusions to a non-stick skillet and set over medium heat.
  • Add your cut chicken thighs, salt and pepper to the skillet and cook for 5-6 minutes making sure to stir the chicken after 3 minutes.
  • Next, add in your chicken broth, garlic, Italian seasoning, parsley, lemon juice, and hot sauce, if using.
  • Mix well and allow to cook until chicken is done, or about 5 more minutes.
  • Remove the chicken from the pan and evenly divide between your meal prep containers.
  • Return your pan to the heat and add in your tomatoes. Mix well and allow to cook for about 5 minutes or until desired doneness.
  • Evenly divide the tomatoes between each meal prep container.
  • Lastly, evenly divide your raw zoodles between the 4 containers.
  • Add 1 Coconut Infusions butter flavored packet and fresh lemon slices to each.
  • Cover and store until ready to eat.
  • When preparing to eat, open your Coconut Infusions Butter packet and put on top of your Zoodles. Heat the meal and then add your warmed chicken and tomatoes to your zoodles. Squeeze with fresh lemon juice.

Notes

Net Carbs = 10g 

Nutrition

Calories: 442kcal | Carbohydrates: 14.2g | Protein: 21.6g | Fat: 34.9g | Fiber: 4.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Eggnog French Toast Bake

December 14, 2019 by Nick Quintero Leave a Comment

Eggnog French Toast Bake

Enjoy breakfast at any time of the day with Eggnog French Toast Bake

The ingredients alone will inspire you to jump into the kitchen to create this meal prep recipe. You make Eggnog French Toast Bake with cubed gluten-free bread, vanilla sweetener, and cinnamon. Endless yum without having to wait eternally in brunch lines!

This breakfast meal prep recipe is a meal so delicious that your mouth is probably already watering. This might just be the joyful break in your weekly routine that you’ve been waiting for! Speaking of a break in your routine - you don’t have to wait to have Eggnog French Toast for breakfast. Feel free to indulge in this tasty meal at any time of the day. Add a protein of your choice if you want to tailor the macros for your ideal day.

Enough chatter. Let’s rise to the occasion! 

Eggnog French Toast Bake

This gluten-free French toast bake swaps low fat eggnog and egg whites for a lightened up version that doesn’t sacrifice flavor for a festive holiday breakfast that’s guilt-free! 

How long will Eggnog French Toast Bake last for?

Eggnog French Toast lasts for 2 days in the fridge. Make sure to store your French toast in an airtight container. A Single Compartment Meal Prep Container will do the trick.

Can Eggnog French Toast Bake be frozen?

Yes, you can freeze Eggnog French Toast Bake for up to 3 months. Since this breakfast meal prep recipe doesn’t last long in the fridge, freezing it is your best option. The best way to reheat frozen French toast is in the oven or toaster. For easier oven reheating, store your breakfast meal prep in a glass container so you can just pop it in the oven.

Eggnog French Toast Bake

Eggnog French Toast Bake Ingredients:

  • 1 loaf of gluten free bread, cubed (we used Canyon Bakehouse bread)  
  • 1 ½ cups low fat eggnog  
  • ⅔ cup liquid egg whites  (plain or vanilla work!) 
  • 1 teaspoon liquid vanilla monk fruit sweetener  
  • 1 teaspoon ground cinnamon plus extra for topping 
  • ¼ cup maple syrup 
  • 4 figs, halved  
Eggnog French Toast Bake
Eggnog French Toast Bake

How do you make Eggnog French Toast Bake?

The recipe is pretty simple, as most of the cooking time is waiting for it to bake in the oven. It’s easy to prep the ingredients for Eggnog French Toast Bake and only takes 10 minutes. Grab your cubed gluten-free bread, low fat eggnog, liquid egg whites and other ingredients so we can get started! 

Get a casserole dish (at least 9x11) ready with cooking spray. Then place cubed bread to a medium mixing bowl. Grab another mixing bowl (a small one) to whisk together the eggnog, egg whites, monk fruit sweetener, and cinnamon. Pour that mixture over the cubed bread and gently toss to coat the bread. Pour this mixture into the casserole dish, cover and refrigerate for 30 minutes or overnight.

When you’re ready to cook, preheat your oven to 350ºF and cover the casserole dish with aluminum foil. Bake for 30 minutes, remove the aluminum foil, and then bake for another 10-15 minutes to lightly brown the tops of the French toast.

Remove the dish from the oven and dust French toast with extra cinnamon. Let it cool for 5 minutes at room temperature and enjoy the sweet-smelling aroma that fills the air. Serve, store, and devour once the food is cooled.

Eggnog French Toast Bake

 

How to portion Eggnog French Toast Bake?

Slice the baked Eggnog French Toast into 4 slices to portion, placing it neatly in a Single Compartment Meal Prep Container. Add some maple syrup in a plastic cup, and voila! 

Eggnog French Toast Bake

More French Toast meal prep recipes:

  • Paleo Cran-Blackberry Overnight French Toast
  • Sheet Pan Meal Prep Breakfast – French Toast Sticks & Sausage
  • Blueberry Pie French Toast Meal Prep

Other tips for making Eggnog French Toast Bake:

  • Your bread can stay fresh if it is a day or two old. Make sure there’s no mold on the bread.
  • Choose a flavored maple syrup to go the extra mile!
  • If your belly is okay with gluten in your bread, experiment with challah, brioche, and french bread for the French Toast.
  • Preheat your pan so that from the start, your batter doesn’t have time to soak and seep into the bread.

Eggnog French Toast Bake

Eggnog French Toast Bake

This gluten-free French toast bake swaps low fat eggnog and egg whites for a lightened up version that doesn’t sacrifice flavor for a festive holiday breakfast that’s guilt-free!
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Prep Time: 10 minutes minutes
Cook Time: 45 minutes minutes
Total Time: 55 minutes minutes
Course: Breakfast
Cuisine: jamaican
Keyword: breakfast, gluten free, vegetarian
Servings: 4 meals
Calories: 467kcal
Author: Nick Quintero

Ingredients

French Toast

  • 1 loaf gluten free bread cubed (we used Canyon Bakehouse bread)
  • 1 ½ cups low fat eggnog
  • ⅔ cup liquid egg whites we used MuscleEgg Vanilla Egg Whites
  • 1 teaspoon liquid vanilla monk fruit sweetener we used Now Foods brand
  • 1 teaspoon ground cinnamon plus extra for topping

For serving

  • ¼ cup maple syrup
  • 4 medium figs halved
Get Recipe Ingredients

Instructions

  • Spray a 9x11 casserole dish with cooking spray. Add cubed bread to a medium mixing bowl. In a small mixing bowl, whisk together eggnog, egg whites, monk fruit sweetener, and cinnamon. Pour mixture over bread in a medium bowl. Use a rubber spatula or clean hands to gently toss and coat the bread. Pour into prepared casserole dish. Cover and refrigerate for 30 minutes or overnight.
  • Preheat oven to 350ºF and cover casserole with aluminum foil. Bake for 30 minutes. Remove aluminum foil and bake 10-15 minutes longer to lightly brown top. Remove from oven and dust with extra cinnamon. Cool for 5 minutes at room temperature. Slice into 4 slices.
  • Divide maple syrup between 4 small sauce cups. Place 1 slice of French toast bake into 4 black MPOF containers and add maple syrup containers. Top with fresh figs.

Video

Nutrition

Calories: 467kcal | Carbohydrates: 94.8g | Protein: 12.4g | Fat: 8.1g | Fiber: 9.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Donut Holes

February 20, 2020 by Nick Quintero Leave a Comment

Gluten-Free Donut Holes 777x431

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

Donut Holes

These cakey donut holes are baked instead of fried and sweetened with low glycemic erythritol for a guilt-free sugar fix!

Donut Holes

Raise your hand if you love donuts! What about donut holes? We have been craving a really good donut hole lately. We don't mean a deep-fried donut, but a nice soft-baked one! A donut hole that is made with wholesome ingredients, so we don't have to feel guilty about having three or four of them in one sitting. #NoShame. 

Gluten-Free Donut Holes

If you are feeling like we are, then you have landed in the right place! These gluten free donut holes are made with all better-for-you ingredients like almond flour, coconut flour, eggs, vanilla, and sea salt. Of course, we did keep the traditional butter in the recipe to make sure that we had that same bakery-like texture. But, feel free to swap that out with your favorite dairy-free brand, if desired. 

We also kept the sugar low in this recipe by using the Now Foods erythritol in both the donut itself and in that sweet, sticky glaze! YUM!

Why erythritol over regular sugar? That's a great question! Erythritol is an excellent sugar alternative because it is low in carbohydrates and does not have any impact on your blood sugar levels. Yet it still provides 70% of the sweetness of regular sugar! This makes erythritol an excellent alternative for people following a keto, low carb, or diabetic-friendly style of eating. Still, even if you aren't following one of those types of diets, we love it! Not only does it work well in so many recipes, but it lasts a while and is easy to grab online. 

Now Foods sells it in both granulated and confectioners', so no matter what your baking needs are, they have you covered! 

How To Serve! 

You can now enjoy even your sweetest breakfast recipes in a wholesome and balanced way! We opted to round out these meal prep containers with some high-protein cottage cheese, fruit, and nuts. But, feel free to enjoy them as is or with any of your personal favorite sides. Hard-boiled eggs or Greek yogurt would also be great ways to sneak in a bit of protein. 

Want a Chocolate Version?

Add in 2 tbsp. of unsweetened cacao powder and a few drops of chocolate monk fruit sweetener to your batter! You can even get the kids involved and make breakfast time more fun by giving them sprinkles to roll the donut holes in right after glazing! Heck, even a peanut butter drizzle would be a delicious way to finish them off! 

Donut Holes Ingredients:

For donut holes

  • ¼ cup unsalted butter, softened
  • ⅓ cup Now Foods granulated erythritol
  • 2 large eggs
  • 2 teaspoon vanilla extract
  • 1 cup blanched almond flour (not almond meal)
  • ½ cup coconut flour
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt

For glaze

  • 2 tablespoon coconut butter
  • ¼ cup unsweetened almond milk
  • 1 teaspoon coconut oil
  • 1 tablespoon Now Foods confectioner’s erythritol

For serving

  • 2 cups low fat cottage cheese
  • ½ cup sliced strawberries
  • ½ cup raspberries
  • 2 tablespoon raw almonds
Donut Holes

The ingredients for the donut holes are pretty simple! 

Donut Holes

We went with cottage cheese, strawberries, and almonds as sides, but feel free to pick your favorites! 

Once the donut holes are made, simply place them on your parchment-lined baking sheet and put them in the oven to do their thing. 

Donut Holes

After glazing, evenly divide between your 6 meal prep containers or store in an air-tight safe container until you are ready to enjoy them! 

Donut Holes

Anyone else ready to dive right in?! 

Gluten-Free Donut Holes 777x431
Donut Holes

Donut Holes

These cakey donut holes are baked instead of fried and sweetened with low glycemic erythritol for a guilt-free sugar fix!
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Prep Time: 10 minutes minutes
Cook Time: 22 minutes minutes
Total Time: 32 minutes minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: gluten free, vegetarian
Servings: 6 meals
Calories: 433kcal
Author: Nick Quintero

Ingredients

For donut holes

  • ¼ cup unsalted butter softened
  • ⅓ cup Now Foods granulated erythritol
  • 2 large eggs
  • 2 teaspoon vanilla extract
  • 1 cup blanched almond flour
  • ½ cup coconut flour
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt

For glaze

  • 2 tablespoon coconut butter
  • ¼ cup unsweetened almond milk
  • 1 teaspoon coconut oil
  • 1 tablespoon Now Foods confectioner’s erythritol

For serving

  • 2 cups low fat cottage cheese
  • ½ cup sliced strawberries
  • ½ cup raspberries
  • 2 tablespoon raw almonds
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and line a medium baking sheet with parchment paper. Stir together almond flour, coconut flour, baking powder and sea salt in a medium mixing bowl. Using a hand mixer, beat together butter and granulated erythritol in a medium mixing bowl until butter is thoroughly mixed. Add eggs and vanilla extract and beat until just combined. Gradually beat in flour mixture until combined.
  • Roll dough into 12 small balls and place onto baking sheet 2 inches apart. Bake for 14 minutes. Cool for 10 minutes.
  • While donut holes cool, heat coconut butter, almond milk and coconut oil over medium heat in a double-boiler. Once melted, stir in confectioner’s erythritol until dissolved.
  • Transfer donut holes to a cooling rack placed over a baking sheet. Dip each donut hole in the glaze to coat evenly and place onto a cooling rack to allow the glaze to drip off. Place in a cold spot to set glaze for 20 minutes.
  • Scoop about ⅓ cup of cottage cheese into one side of 6 MPOF snack containers. Top with berries and a few almonds. Add 2 donut holes to the remaining side of containers.

Nutrition

Calories: 433kcal | Carbohydrates: 28.7g | Protein: 16.5g | Fat: 29.2g | Fiber: 7.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Low Carb Pumpkin Spice Bagel

September 30, 2020 by Nick Quintero Leave a Comment

Low Carb Pumpkin Spice Bagels 777x431

Thank you to Now Foods for sponsoring this Low Carb Pumpkin Spice Bagel recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Low Carb Pumpkin Spice Bagel

These pumpkin spice bagels are perfectly portioned to meet all of your low carb needs! They’re sweetened with a pumpkin spice monk fruit sweetener for low-glycemic impact with fall flavor! Real pumpkin adds potassium and fiber while almond flour keeps the bagels low carb. They can even be toasted in a toaster just like traditional bagels! 

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

A post shared by Meal Prep On Fleek (@mealpreponfleek) on Oct 5, 2020 at 6:45am PDT

Give us all the bagels, but don't forget to make them pumpkin spice, and with no added sugar and low in carbs. Is that too much to ask? We used to think so until the new Now Foods Pumpkin Spice Mink Fruit Sweetener launched. To say we have been obsessed with it would be an understatement. We first tried it in our morning coffee, and let's just say, WOW! The flavor is spot on.

We have gone from zero to one hundred with all things pumpkin spice. That's where the pumpkin spice bagel with pumpkin spice cream cheese comes into play! Not only is this recipe great for meal prep, but we guarantee your entire family would love to sit down to a Sunday brunch with a table full of these bagels and cream cheese.

Low Carb Pumpkin Spice Bagel

They have no added sugar thanks to the monk fruit sweetener and are made with simple ingredients that you most likely already have on hand. Other than grabbing the pumpkin spice monk fruit and some almond flour at the store, you will be ready to hop on the homemade bagel trend and get cooking!

Endless possibilities!

Don't let the use of your new favorite monk fruit sweetener be limited to only these bagels either! Add a couple of drops to a smoothie, your bowl of oats, muffins, bread, cakes, pies, etc! Any place you crave that pumpkin spice flavor is a place where you should just go ahead and add in that delicious Now Foods monk fruit!

Low Carb Pumpkin Spice Bagel Ingredients:

  • 1 cup blanched almond flour  
  • 1 teaspoon ground cinnamon  
  • ½ teaspoon baking powder  
  • ¼ teaspoon sea salt  
  • ½ teaspoon NOW Foods Pumpkin Spice Monkfruit Sweetener  
  • ½ teaspoon vanilla extract  
  • ¼ cup whole milk  
  • 1 tablespoon melted unsalted butter  
  • 1 large egg  
  • ⅓ cup canned pumpkin  

For Pumpkin Cream Cheese 

  • ½ cup cream cheese, softened at room temperature for 1 hour  
  • 3 tablespoon canned pumpkin  
  • 8 drops NOW Foods Pumpkin Spice Monkfruit Sweetener  
  • ¼ teaspoon ground cinnamon  

 For Serving

  • 4 kiwis, halved  
Low Carb Pumpkin Spice Bagel
Low Carb Pumpkin Spice Bagel
Low Carb Pumpkin Spice Bagel
Low Carb Pumpkin Spice Bagel
Low Carb Pumpkin Spice Bagel
Low Carb Pumpkin Spice Bagel

Low Carb Pumpkin Spice Bagel

These pumpkin spice bagels are perfectly portioned to meet all of your low carb needs! They’re sweetened with a pumpkin spice monk fruit sweetener for low-glycemic impact with fall flavor! Real pumpkin adds potassium and fiber while almond flour keeps the bagels low carb. They can even be toasted in a toaster just like traditional bagels!
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Prep Time: 15 minutes minutes
Cook Time: 28 minutes minutes
Total Time: 43 minutes minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: bagel, breakfast, brunch, gluten free, low carb, low sugar, monk fruit, vegetarian
Servings: 4 meals
Calories: 374kcal
Author: Nick Quintero

Ingredients

  • 1 cup blanched almond flour
  • 1 teaspoon ground cinnamon
  • ½ teaspoon baking powder
  • ¼ teaspoon sea salt
  • ½ teaspoon NOW Foods Pumpkin Spice Monkfruit Sweetener
  • ½ teaspoon vanilla extract
  • ¼ cup whole milk
  • 1 tablespoon melted unsalted butter
  • 1 large egg
  • ⅓ cup canned pumpkin

For Pumpkin Cream Cheese

  • ½ cup cream cheese softened at room temperature for 1 hour
  • 3 tablespoon canned pumpkin not pumpkin pie filling
  • 8 drops NOW Foods Pumpkin Spice Monkfruit Sweetener
  • ¼ teaspoon ground cinnamon

For Serving

  • 4 kiwis halved
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and grease 4 donut cavities with cooking spray. In a medium mixing bowl, stir together almond flour, cinnamon, baking powder, and sea salt. In a separate bowl whisk together Now Foods pumpkin spice monk fruit sweetener, vanilla, whole milk, melted butter, egg, and canned pumpkin. Gradually stir wet ingredients into dry.
  • Spoon batter into cavities and tap on countertop to evenly distribute batter. Bake for 25-28 minutes. Cool at room temperature for 10 minutes.
  • While bagels cool, beat together ingredients for pumpkin cream cheese in a medium mixing bowl using a hand mixer. Divide cream cheese between 4 small sauce cups.
  • Slice bagels in half and add 1 bagel to large compartments of 4 teal MPOF containers. Add a cup of cream cheese next to each bagel. Add 1 kiwi to each of the small compartments.

Notes

Macros include 1 kiwi. 
Net carbs = 16g per serving
 
Macros for bagels and cream cheese only: 329 calories || 10g Carbs || 10g Protein || 28g Fat || 3g Fiber || 7g Net Carbs 

Nutrition

Calories: 374kcal | Carbohydrates: 21g | Protein: 11g | Fat: 29g | Sodium: 324mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Pumpkin Spice Bagels 777x431

Want more delicious monk fruit recipes? Check these out!

  • Donut Holes
  • Snowball Cookies
  • Keto Chocolate Snack Boxes

Low Carb Cinnamon Apple Muffins

October 21, 2020 by Nick Quintero 2 Comments

Thank you to Now Foods for sponsoring this Low Carb Cinnamon Apple Muffin recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Low Carb Cinnamon Apple Muffins

These low carb apple cinnamon muffins are the perfect breakfast recipe sweetened with low glycemic monk fruit sweetener. They bake up in just 35 minutes and each serving contains 2 muffins for a filling breakfast that will keep you satisfied.  

Low Carb Cinnamon Apple Muffins

Whoever said you couldn't eat muffins on a low carb diet (or any diet for that matter) hasn't had one of these Low Carb Cinnamon Apple Muffins! They are the perfect little sweet treat to start the day! Soft and fluffy on the outside, golden on the top, and sweetened through and through with our new favorite 1:1 sugar replacement, Now Foods Organic Monk Fruit Sweetener.

Muffins get a bad wrap for being a sugar bomb that will spike your blood sugar and make you crash by 10 am. But when you swap out traditional sugar for low glycemic monk fruit sweetener you can wave goodbye to your need for a mid-morning nap. Instead, you will sail straight through to lunch because this easy-to-make recipe not only has plenty of fiber and protein to keep you feeling full, but it also has a warm cinnamon apple flavor that will definitely ensure your taste buds feeling satisfied, too!

Each meal prep contains two, yes two, muffins, plus a side of yogurt and fruit. This is a breakfast combo that hits all of your macros and fits into your calorie goals.

How to use monk fruit.

These Low Carb Cinnamon Apple Muffins are just one example of how we love to use the Now Foods 1:1 Organic Monk Fruit Sweetener. But, the possibilities are endless! Anywhere you use sugar is where the monk fruit sweetener can step in, no conversions needed. Just replace the amount of sugar called for in a recipe with the same amount of monk fruit. It doesn't get any easier!

Some other recipes we have swapped the monk fruit for are our cream cheese and fruit snack boxes, these tasty peanut butter and chocolate muffins, our weekend go-to Donut Holes recipe, and this keto vanilla chia pudding.

Whether you are baking/cooking low carb, keto, vegan, gluten-free, vegetarian, dairy-free, or something else, this monk fruit sweetener will fit your needs. All we ask is that you save us a bite of whatever you make.

Low Carb Cinnamon Apple Muffins Ingredients:

  • 1 cup almond flour 
  • 3 tablespoon coconut flour 
  • 2 tablespoon NOW Foods 1:1 Monkfruit Sweetener  
  • 1 tablespoon cinnamon  
  • 2 teaspoon vanilla extract  
  • ½ teaspoon baking powder  
  • ¼ teaspoon sea salt 
  • 2 large eggs  
  • ½ cup whole milk  
  • 2 tablespoon melted unsalted butter  
  • ½ cup peeled/grated green apple 

For Serving 

  • 2 cups 2% plain Greek yogurt  
  • ¼ cup pomegranate seeds  
Low Carb Cinnamon Apple Muffins
Low Carb Cinnamon Apple Muffins
Low Carb Cinnamon Apple Muffins
Low Carb Cinnamon Apple Muffins
Low Carb Cinnamon Apple Muffins
Low Carb Cinnamon Apple Muffins

Low Carb Cinnamon Apple Muffins

These low carb apple cinnamon muffins are the perfect breakfast recipe sweetened with low glycemic monk fruit sweetener. They bake up in just 35 minutes and each serving contains 2 muffins for a filling breakfast that will keep you satisfied.
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Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Course: Breakfast, brunch, Snack
Cuisine: American
Keyword: breakfast, brunch, gluten free, low carb, muffin, paleo, snack, vegetarian
Servings: 4 meals
Calories: 391kcal
Author: Nick Quintero

Ingredients

  • 1 cup almond flour
  • 3 tablespoon coconut flour
  • 2 tablespoon NOW Foods 1:1 Monkfruit Sweetener
  • 1 tablespoon cinnamon
  • 2 teaspoon vanilla extract
  • ½ teaspoon baking powder
  • ¼ teaspoon sea salt
  • 2 large eggs
  • ½ cup whole milk
  • 2 tablespoon melted unsalted butter
  • ½ cup peeled/grated green apple

For Serving

  • 2 cups 2% plain Greek yogurt
  • ¼ cup pomegranate seeds
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and line 8 muffin tin cavities with paper liners. In a medium mixing bowl, stir together almond flour, coconut flour, NOW Foods 1:1 Monkfruit Sweetener, cinnamon, baking powder, and sea salt.
  • In a separate mixing bowl, whisk together eggs, almond milk, and melted butter. Gradually mix wet ingredients into dry. Fold in grated apple.
  • Evenly distribute the batter between muffin tins and bake for 30-35 minutes. Cool muffins at room temperature for 10 minutes.
  • Place 2 muffins in large compartments of 4 MPOF teal containers. Divide yogurt between 4 smaller compartments and sprinkle with pomegranate seeds.

Notes

Macros include sides.
Net Carbs = 14g per 2 muffins

Nutrition

Calories: 391kcal | Carbohydrates: 25g | Protein: 22g | Fat: 28g | Sodium: 320mg | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Low Carb Pecan Pie Bars

November 9, 2020 by Nick Quintero Leave a Comment

Low Carb Pecan Pie Bars

Thank you to Now Foods for sponsoring this Low Carb Pecan Pie Bars recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Low Carb Pecan Pie Bars

Indulge your sweet tooth with these low carb pecan pie bars. They’re the perfect holiday dessert that is festive without the sugar spike of traditional high-glycemic recipes. A combination of organic monk fruit and erythritol sweeten the crust and pecan filling for a guilt-free treat! 

Low Carb Pecan Pie Bars

The holidays are coming. Do you know what desserts you plan on making this year? Desserts that will align with the dietary needs of yourself, your family, and all of your low carb-loving friends? Oh, wait! Let's not forget your gluten-free and vegetarian friends, too! WOW! That sounds overwhelming, doesn't it? Fear not! We are here with this incredibly delicious Low Carb Pecan Pie Bars recipe, made with Now Foods Organic 1:1 Monk Fruit replacement, that will satisfy both the taste buds and the diet needs of all of your guests this season! 

Perfect for Thanksgiving? Yup! Perfect for Christmas? Yup! Perfect for your New Year's Eve party? Yup! Perfect for your weekly meal prep snack when you need something sweet at 3:00 pm? 100%!

Low Carb Pecan Pie Bars

Low Carb Pecan Pie Bars are not just for the holidays! They are a dessert that you can feel good eating any time of day or the year. Why? They are made with some of the most nutritious ingredients you can find. Plus, they won't spike and drop your blood sugar thanks to the 1:1 monk fruit. Using the monk fruit as a swap for traditional sugar is the key to keeping these pecan pie bars low glycemic, low carb, keto-friendly, and low sugar.  

These bars are full of heart-healthy nuts like pecans and almonds, coconut oil, monk fruit sweetener. They also have 8g of fiber per serving! That's one-third of your daily requirement! Who knew eating healthy could be so delicious! 

Give me more ways to use this organic 1:1 monk fruit replacement!

If you insist! The holidays don't need to be limited to only these bars. Cheesecake, peanut butter cookies, churros, or vegan mint Oreos would all be excellent additions to your holiday table! Any place you see sugar, swap it for the 1:1 monk fruit replacement in equal amounts, and you will be sweetening up both your holiday spread and your guest's mouths, san the sugar. 

Low Carb Pecan Pie Bars Ingredients:

For Shortbread Crust 

  • 1 ½ cups blanched almond flour  
  • ¼ cup melted coconut oil 
  • 1 teaspoon vanilla extract  
  • 1 tablespoon NOW foods Organic 1:1 Monkfruit Sweetener  

For Pecan Filling 

  • ¼ cup whole milk  
  • 2 tablespoon coconut oil 
  • 2 tablespoon unsalted butter  
  • 1 teaspoon vanilla extract 
  • ½ teaspoon maple extract  
  • ½ teaspoon sea salt  
  • ¼ cup NOW Foods Organic 1:1 Monkfruit Sweetener  
  • 1 cup chopped raw pecans, toasted  

For Serving, optional 

  • 2 cups blackberries  
  • ⅔ cup pomegranate seeds  
Low Carb Pecan Pie Bars
Low Carb Pecan Pie Bars
Low Carb Pecan Pie Bars
Low Carb Pecan Pie Bars
Low Carb Pecan Pie Bars

Low Carb Pecan Pie Bars

Indulge your sweet tooth with these low carb pecan pie bars. They’re the perfect holiday dessert that is festive without the sugar spike of traditional high-glycemic recipes. A combination of organic monk fruit and erythritol sweeten the crust and pecan filling for a guilt-free treat!
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Prep Time: 15 minutes minutes
Cook Time: 34 minutes minutes
Total Time: 49 minutes minutes
Course: Dessert, Snack
Cuisine: American
Diet: Gluten Free
Keyword: dessert, gluten free, keto, low carb, pecans, snack
Servings: 8 servings
Calories: 293kcal
Author: Nick Quintero

Ingredients

For Shortbread Crust

  • 1 ½ cups blanched almond flour
  • ¼ cup melted coconut oil
  • 1 teaspoon vanilla extract
  • 1 tablespoon NOW Foods Organic 1:1 Monkfruit Sweetener

For Pecan Filling

  • ¼ cup whole milk
  • 2 tablespoon coconut oil
  • 2 tablespoon unsalted butter
  • 1 teaspoon vanilla extract
  • ½ teaspoon maple extract
  • ½ teaspoon sea salt
  • ¼ cup NOW Foods Organic 1:1 Monkfruit Sweetener
  • 1 cup chopped raw pecans toasted

For Serving

  • 2 cups blackberries
  • ⅔ cup pomegranate seeds
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and line a 8x8 baking pan with parchment paper overlapping sides. In a medium mixing bowl, combine ingredients for shortbread crust and stir well until moistened. Pour into baking pan and press using the bottom of a glass or mug to form to the pan. Bake for 8 minutes. Cool crust at room temperature while preparing the filling
  • For Filling: heat milk, coconut oil, butter, and NOW Foods Organic Monk Fruit Sweetener over medium heat in a saucepan until boiling, about 3-4 minutes stirring regularly.
  • Turn heat off and stir in pecans, vanilla extract, maple extract, and sea salt. Cool mixture for 5 minutes.
  • Pour pecan mixture over the crust evenly to completely cover crust. Bake for 15-20 minutes, until edges are bubbly and tops of pecans are lightly toasted. Remove pan from oven and cool at room temperature for 30 minutes. Transfer to refrigerator for 15-20 minutes longer to firm the filling before slicing into 16 bars.
  • Place 2 bars in 1 compartment of 8 light blue MPOF snack containers. Divide blackberries and pomegranate seeds between the remaining 8 compartments. Store in the refrigerator until enjoying.

Video

Nutrition

Calories: 293kcal | Carbohydrates: 13g | Protein: 6g | Fat: 28g | Sodium: 148mg | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Pecan Pie Bars

Berry Protein Pancake Bites

March 1, 2022 by Nick Quintero Leave a Comment

Berry Protein Pancake Bites

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

Berry Protein Pancake Bites

Get a dose of protein with these protein bites made in mini muffin cups for a perfectly portioned breakfast. They are great for on-the-go munching and filled with three berry flavors for a pop of fruity flavor in every bite.

Berry Protein Pancake Bites

Everything is more fun in mini size, right? That's why these Berry Protein Pancake Bites not only make breakfast fun and delicious but nutritious and extra easy to prepare! Not only did I add a punch of protein to these pancakes, but they have very little sugar, thanks to the monk fruit sweetener.

If you're new to Meal Prep On Fleek, then you haven't seen or read about all the reasons why I love using the NOW Foods Organic Monk Fruit Sweetener. Let me give you a quick rundown! My favorite reason is that it contains no sucralose, aspartame, or other funky additives that give you an icky aftertaste in your mouth. It's also perfect for a keto, diabetic, vegan, gluten-free, etc., etc., etc., diet. 😉 If it's a diet you follow, then you can enjoy this sweetener! 

So, now that I've convinced you to use the monk fruit sweetener in any recipe that calls for a dry sugar moving forward, we can proceed with our recipe! 😋

Pancakes are no longer just for weekends! These perfectly poppable little bites make eating on the go easy for both kids and adults alike. Plus, with the added protein, they are sure to sustain you until lunch! 

Berry Protein Pancake Bites

How To Make These

I used gluten-free flour and whey protein powder. However, if desired, you can use regular AP flour, oat flour, etc., and sub the protein powder with additional flour. I haven't tested these with a vegan protein powder, but if you give it a try, let me know how it turns out! 

To keep these low in sugar, the monk fruit sweetener is a must! 

Make sure not to overmix your batter here! If they are overmixed, the protein pancake bites will get a little chewy/rubbery. Instead, you want to mix them just until everything is incorporated together. Then, gently fold in your berries! 

Customizing

One of the things I love to do when meal prepping is to make sure that the recipes are easy to customize. We all have different tastes, ingredients on hand, and budgets, so making recipes customizable makes a recipe a win for all of us. For example, I went with mixed berries, but you could use any berries or add in things like chocolate chips, nuts, bananas, shredded coconut, etc. 

Berry Protein Pancake Bites

For Serving

I wanted a bit more protein alongside my Berry Protein Pancake Bites, so I served these with cottage cheese and more fruit. You could leave the cottage cheese plain or sweetener with liquid monk fruit sweetener. Lately, the new caramel liquid monk fruit sweetener has been my go-to for everything! 

Instead of the cottage cheese, you could serve these with scrambled eggs and sausages or yogurt and peanut butter or maple syrup for dipping! 

Berry Protein Pancake Bites  Ingredients:

  • 1 cup 1:1 gluten-free flour (or regular AP flour)
  • ½ cup vanilla whey protein powder (can sub with additional flour)
  • ¼ cup NOW Foods Organic 1:1 Monk Fruit Sweetener 
  • ½ teaspoon baking powder 
  • ¼ teaspoon salt 
  • 1 cup whole milk
  • 1 large egg 
  • ½ cup chopped mixed berries (blueberries, strawberries, raspberries) 

For Serving 

  • 1 cup mixed berries
  • 3 cups low-fat cottage cheese
Berry Protein Pancake Bites
Berry Protein Pancake Bites
Berry Protein Pancake Bites

P.S - If you're looking for more ways than just these Berry Protein Pancake Bites to use the monk fruit sweetener, check out these other recipes! We've got you covered with both sweet and savory options! 

Berry Protein Pancake Bites

Berry Protein Pancake Bites

Get a dose of protein with these protein bites made in mini muffin cups for a perfectly portioned breakfast. They are great for on-the-go munching and filled with three berry flavors for a pop of fruity flavor in every bite.
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Prep Time: 15 minutes minutes
Cook Time: 18 minutes minutes
Total Time: 33 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, gluten free, high protein, low sugar, pancakes, vegetarian
Servings: 4
Calories: 433kcal
Author: Nick Quintero

Ingredients

  • 1 cup gluten-free flour
  • ½ cup vanilla whey protein powder
  • ¼ cup NOW Foods Organic 1:1 Monk Fruit Sweetener
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 1 cup whole milk
  • 1 large egg
  • ½ cup chopped mixed berries blueberries, strawberries, raspberries

For Serving

  • 1 cup mixed berries
  • 3 cups low-fat cottage cheese
Get Recipe Ingredients

Instructions

  • Preheat the oven to 350ºF and lightly grease 24 mini muffin tin cavities with butter or coconut oil. In a medium mixing bowl, whisk together flour, protein powder, monk fruit sweetener, baking powder and salt. In a separate small bowl, whisk together egg and milk until just combined.
  • Stir wet ingredients into dry until blended and smooth. Fold in berries.
  • Fill muffin cavities with batter. Top with additional fresh berries if desired. Bake for 16-18 minutes. Cool pancake bites in tins for 15 minutes.
  • Gently remove pancake bites and place 6 in large compartments of 4 teal meal prep containers. Add cottage cheese to small compartments and top with berries.

Notes

Macros include sides. 

Nutrition

Calories: 433kcal | Carbohydrates: 58g | Protein: 38g | Fat: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Berry Protein Pancake Bites

Cream Cheese Fruit Dip Snack Box

September 25, 2022 by Nick Quintero 2 Comments

Cream Cheese Fruit Dip Snack Box

Satisfying your sweet tooth and staying healthy is easy with our Cream Cheese Fruit Dip Snack Box! Combine nature's candy with a sweet & tangy cream cheese and Greek yogurt dip sweetened with erythritol. This healthy snack idea is perfect for breakfast, in-between-meal snacks while running errands, dessert, and as a nutritious late-night snack.

Cream Cheese Fruit Dip Snack Box

Curb a sweet snack craving with this wholesome cream cheese dip. Greek yogurt adds protein while low-glycemic erythritol adds sweetness without the sugar spike.  

How long will Cream Cheese Fruit Dip Snack Box last for?

The snack box will last about 4 days in the refrigerator. To maximize shelf life, store your cream cheese fruit dip snacks in airtight containers.

Can Cream Cheese Fruit Dip Snack box be frozen?

We don't recommend freezing this healthy snack idea. Both cream cheese and Greek yogurt lose their texture when frozen. 

Cream Cheese Fruit Dip Snack Box

Cream Cheese Fruit Dip Snack Box Ingredients:

  • 8 oz. cream cheese, at room temperature 
  • 1 cup Greek yogurt  
  • ¼ cup NOW Foods powdered erythritol  
  • ½ teaspoon vanilla bean paste or vanilla extract  

For Serving 

  • 1 cup cubed fresh pineapple  
  • 1 cup peeled nectarines  
  • 1 cup halved strawberries  
  • ½ cup blackberries  
Cream Cheese Fruit Dip Snack Box

How do you make Cream Cheese Fruit Dip Snack Box?

Our cream cheese fruit dip box is ready to enjoy or store away in five minutes and only requires a bowl & hand mixer. Ready? 

Gather your ingredients and combine cream cheese, Greek yogurt, & vanilla bean paste in a medium mixing bowl. Then get your hand-mixer, set it to medium speed, and mix the fruit dip ingredients until fluffy. After two minutes of mixing, add the erythritol powder and continue to mix on medium for another minute. After that, you're done! Grab your fruit, dip, and devour without breaking your diet. 

Cream Cheese Fruit Dip Snack Box

How to portion Cream Cheese Fruit Dip?

Divvy up a half-cup of drip amongst six dual-compartment MPOF containers and add fruit to the other compartment. 

More snack box meal prep recipes:

Roasted Red Pepper Hummus Snack Boxes

Keto Chocolate Snack Boxes

DIY Fruit & Protein Snack Boxes

Antipasto Skewer Snack Boxes

Turkey Bacon Ranch Pinwheel Snack Boxes

Keto Cracker Snack Boxes

Brownie Batter Hummus

Five 5-Minute Bento Box Ideas

Whole30 Snack Boxes Meal Prep

Cream Cheese Fruit Dip Snack Box

Other tips for making Cream Cheese Fruit Dip Snack Box:

  • If you can, let your cream cheese fruit dip soften before eating. 

  • Chop your fruit up right before serving or heading out the door so it stays fresh.

  • Use light cream cheese for fewer calorie intake.

  • Don't forget to let the cream cheese sit out at room temperature before mixing it with the Greek yogurt and vanilla bean paste. 

  • Add some graham crackers, wafers, or pretzels for a well-rounded texture and flavor profile. 

  • Use all fruit! 

Cream Cheese Fruit Dip Snack Box

Cream Cheese Fruit Dip Snack Box

Curb a sweet snack craving with this wholesome cream cheese dip. Greek yogurt adds protein while low-glycemic erythritol adds sweetness without the sugar spike. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Total Time: 5 minutes minutes
Course: Dessert, Snack
Cuisine: American
Diet: Gluten Free
Keyword: gluten free, high protein, low calorie, snack, vegetarian
Servings: 4 servings
Calories: 265kcal
Author: Nick Quintero

Ingredients

  • 8 oz. cream cheese at room temperature
  • 1 cup Greek yogurt
  • ¼ cup NOW Foods powdered erythritol
  • ½ teaspoon vanilla bean paste or vanilla extract

For Serving

  • 1 cup cubed fresh pineapple
  • 1 cup peeled nectarines
  • 1 cup halved strawberries
  • ½ cup blackberries
Get Recipe Ingredients

Instructions

  • Combine cream cheese, greek yogurt and vanilla bean paste in a medium mixing bowl. Use a hand-mixer on medium speed to beat until fluffy and thoroughly mixed, about 2 minutes. Add erythritol powder and continue to beat for 1 minute longer.
  • Divide cream cheese dip between 6 half cup compartments of MPOF snack containers. Divide fruit between the remaining compartments and refrigerate until enjoying.

Video

Notes

Macros below are based on 6 servings.

Nutrition

Serving: 1snack | Calories: 265kcal | Carbohydrates: 31g | Protein: 8g | Fat: 14g | Sodium: 134mg | Fiber: 4g | Sugar: 27g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Cream Cheese Fruit Dip Snack Box

Peanut Butter Chocolate Muffins

February 14, 2023 by Nick Quintero Leave a Comment

Become a permanent morning person with our decadent peanut butter chocolate muffins! These delectable treats will put a smile on your face even on Monday mornings. Our recipe is an easy breakfast idea to make your mornings easier and more enjoyable. You can also enjoy our gluten-free peanut butter chocolate muffins as a midday pick-me-up snack. These muffins will satisfy your sweet tooth and nutritional needs, as we've paired them with fat-free Greek yogurt and berries. 

Peanut Butter Chocolate Muffins

How long will Peanut Butter Chocolate Muffins last for?

Your muffins will last for 3 days when left out on the counter and up to 1 week in the refrigerator. However, storing peanut butter chocolate muffins in the fridge will dry them out. We recommend storing them in a bread box. If you don't have one, you can store them in a lidded container with paper towels at the bottom of the container. The paper towel absorbs the muffin moisture so your muffins are not sticky and wet. You can also store them in plastic bags with paper towels inside. 

Can Peanut Butter Chocolate Muffins be frozen?

Yes, you can freeze your muffins by putting them into a plastic container or freezer bags with paper towels. Layer the bottom of the container with two paper towels, place your muffins on top, and top your muffins with more paper towels. Do not stuff the container with muffins because they will get crushed if you do so. 

These intense chocolate muffins are a chocolate lovers' dream, paired with a swirl of creamy peanut butter and low-glycemic sweetener making them great for breakfast.

Peanut Butter Chocolate Muffins

Peanut Butter Chocolate Muffins Ingredients: 

For Muffins

  • 1 cup blanched almond flour
  • ½ cup unsweetened cacao powder
  • ½ cup Now Foods erythritol sweetener
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt
  • 2 large eggs + 2 large egg whites
  • ⅓ cup melted unsalted butter
  • 1 teaspoon vanilla extract
  • 2 tablespoon creamy unsalted peanut butter at room temperature (the drippy kind)

For Serving

  • 2 cups fat-free Greek yogurt
  • ½ cup blackberries
  • ½ cup raspberries
Peanut Butter Chocolate Muffins

How do you make Peanut Butter Chocolate Muffins?

Our recipe for Peanut Butter Chocolate Muffins is short and sweet. You'll have breakfast goodness in 35 minutes. 

Start by preheating your oven to 350 degrees and line 8 muffin tins with muffin liners. After that, grab a medium mixing bowl and whisk together almond flour, cacao powder, erythritol, sea salt, and baking powder. Next, find another mixing bowl to mix the eggs, egg whites, melted butter, and vanilla extract. Gradually whisk in the dry ingredients until you have a smooth, sweet-smelling batter. Now divide your batter between all the muffin tins, filling each tin three-quarters of the way. Use half a teaspoon of peanut butter for each muffin and stir the peanut butter in with a toothpick. Your peanut butter chocolate muffins are now ready to bake for 25 minutes. Once they're done, remove your muffins from the oven and let them cool for 15 minutes. 

Peanut Butter Chocolate Muffins

How to portion Peanut Butter Chocolate Muffins?

Grab 4 dual-compartment meal prep containers. Put two muffins in the biggest compartment. In the smaller compartment, spoon half a cup of yogurt and berries. Don't forget to snap a photo. This is an Instagram-worthy breakfast! 

 

Peanut Butter Chocolate Muffins

More Peanut Butter Chocolate meal prep recipes:

It's peanut butter chocolate time! Check out these other easy breakfast, snack, and dessert recipes. 

  • Low Sugar Chocolate Peanut Butter Cups
  • No Bake Chocolate Peanut Butter Bars
  • Here are some Peanut Butter – Chocolate Chip Granola Recipe – Gluten-Free – Healthy Snack Ideas
  • Keto Chocolate Snack Boxes
  • Keto Peanut Butter Cookies
  • Double Chocolate Donuts
  • Nutty Peanut Butter Trail Mix Bars
  • Dark Chocolate Gingerbread Spice Pumpkin Bars
  • Vegan Triple Chocolate Brownie Cake
Peanut Butter Chocolate Muffins

 

Other tips for making Peanut Butter Chocolate Muffins:

  • Mix your muffin batter for 10 to 12 turns with a mixing spoon, just until the dry ingredients are moist. 

  • Avoid making muffin batter in advance. Letting the batter sit with baking powder in it will cause muffins not to rise. 

  • If you're using this recipe to make breakfast ahead of time and expect to take your muffins to-go, you need muffin pan liners. 

  • Use a scoop to fill your muffin tins. You will need 2 or 3 tablespoon scoops. 

  • If you can, use a light-colored, non-shiny muffin pan for baking your peanut butter chocolate muffins. 

  • Use the "toothpick test" to check for doneness. 

Peanut Butter Chocolate Muffins

Peanut Butter Chocolate Muffins

These intense chocolate muffins are a chocolate lovers' dream, paired with a swirl of creamy peanut butter and low-glycemic sweetener making them great for breakfast.
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Prep Time: 10 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 35 minutes minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: breakfast, gluten free, snack, vegetarian
Servings: 4 meals
Calories: 557kcal
Author: Nick Quintero

Ingredients

For Muffins

  • 1 cup blanched almond flour
  • ½ cup unsweetened cacao powder
  • ½ cup erythritol sweetener
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt
  • 2 large eggs
  • 2 large egg whites separate yolks from egg whites and only use the whites
  • ⅓ cup melted unsalted butter
  • 1 teaspoon vanilla extract
  • 2 tablespoon creamy unsalted peanut butter at room temperature the drippy kind

For Serving

  • 2 cups fat-free Greek yogurt
  • ½ cup blackberries
  • ½ cup raspberries
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and line 8 muffin tins with paper liners. Combine almond flour, cacao powder, erythritol, sea salt and baking powder in a medium mixing bowl and whisk to combine. In a separate medium mixing bowl, whisk together eggs, egg whites, melted butter, and vanilla extract. Gradually whisk dry ingredients into wet until batter is smooth.
  • Divide batter between 8 muffin tins, filling ¾ of the way full. Spoon ½ teaspoon of peanut butter on the center of each muffin and use a toothpick to swirl. Bake for 25 minutes. Cool muffins at room temperature for 15 minutes.
  • Place 2 muffins in the large compartment of 4 MPOF teal containers. Spoon ½ cup of yogurt into each small compartment and add berries.

Notes

** Macros below include the carbohydrates from the erythritol. Macros minus the carbs are as follows: 
 
460 calories | 36g Fat | 22g Carbs | 25g Protein | 8g Fiber 

Nutrition

Calories: 557kcal | Carbohydrates: 47g | Protein: 25g | Fat: 34g | Sodium: 495mg | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Peanut Butter Chocolate Muffins

Nutty Peanut Noodles

April 18, 2023 by Nick Quintero Leave a Comment

Nutty peanut noodles are so delicious served hot, warm, or cold and happen to be gluten-free, too. Super easy to meal prep!

You know that favorite dish everyone fights over at Chinese restaurants? The peanut sesame noodles? This dish is kind of like that. Except it's made at home, so it's likely got a lot less sugar and a lot more customization going on here. And that dish typically doesn't have much in the way of veggies; it's just nutty noodles all the way. Our version has shredded cabbage and carrots, along with sliced cucumbers and sesame seeds. Rice noodles keep it gluten-free, too!

Nutty Peanut Noodles Ingredients

  • 8 oz. rice noodles
  • ½ cup creamy natural peanut butter
  • ⅓ cup warm water
  • 2 tbsp Ellyndale™ Rice Bran Oil
  • 2 tbsp coconut aminos
  • 2 tbsp rice vinegar
  • 1 tbsp honey
  • ½ tsp chili flakes
  • 2 cups shredded cabbage/carrot mix
  • 1 cup sliced cucumbers
  • ¼ cup chopped cilantro
  • 1 tbsp toasted sesame seeds

How to Make Nutty Peanut Noodles

First, you cook the rice noodles according to the directions on the package. Drain them, transfer to a large bowl, and set aside. While they're cooking, put together the sauce for this dish. Whisk together peanut butter, rice bran oil, warm water, coconut aminos, rice vinegar, honey, and chili flakes. That's your sauce. If you've never used rice bran oil, it's nutty and sweet at the same time and not something to skip in this recipe. (Trust us, you'll love this Ellyndale Naturals rice bran oil, and find lots of other uses for it).

Then, you combine the cucumbers, cilantro, and the shredded cabbage/carrot mixture in the bowl with the noodles. You don't have to prep this yourself; a cole slaw blend works well and you can typically buy these already shredded and bagged in the produce department. Score for shortcuts! Then, toss everything together, sprinkle with sesame seeds, and you're good to go.

How to Store and Serve Peanut Noodles

We love a dish like this because it's great cold, warm, room temperature, or hot. So, let your taste buds be your guide. But that means you can eat this dish for lunch or dinner (or maybe even breakfast if you're feeling it!). Once it's made it's delicious served hot. But you can certainly portion this out into meal prep containers and seal them up. They'll be good in the fridge for 3 to 5 days, easily. Then, you can either eat it cold from the fridge or decide to reheat it gently in a saucepan with a little bit of oil or water to loosen it all up. (The microwave will work, but it might make the noodles gummy.)

You don't want to freeze this dish. It's just not going to hold up well upon reheating.

Close up of nutty peanut noodles in a bowl

Substitutions and Alterations

  • This dish will also work with almond or other nut butters.
  • Feel free to use regular spaghetti or angel hair if desired. You can even use soba noodles, and those will typically be gluten-free because soba noodles are made of buckwheat.
  • Adding some chopped peanuts on top gives it some crunch.
  • Toss in some sauteed tofu, shrimp, or chicken into this dish to up the protein.
  • You can use tamari (it's gluten-free) if you don't have coconut aminos, or regular soy sauce (although we like low-sodium soy sauce.)

READ MORE PEANUT AND NOODLE RECIPES!

  • Pesto Noodles with Crispy Chicken Bites
  • Tasty Thai Chili Garlic "Noodles"
  • Cold Chicken Soba Noodle Meal Prep

Thank you to NOW Foods for sponsoring this Nutty Peanut Noodles recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Nutty peanut noodles in a bowl with rice bran oil bottle

Nutty Peanut Noodles

Creamy, delicious and gluten-free, these peanut noodles are awesome warm or cold!
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Prep Time: 10 minutes minutes
Cook Time: 8 minutes minutes
Chill time: 1 hour hour
Total Time: 1 hour hour 18 minutes minutes
Course: Lunch
Cuisine: Asian
Diet: Gluten Free
Keyword: gluten free, noodles, peanut butter
Servings: 4
Calories: 511kcal
Author: Nick Quintero

Ingredients

  • 8 oz. Rice noodles
  • ½ cup creamy natural peanut butter
  • ⅓ cup warm water
  • 2 tablespoon NOW Foods rice bran oil
  • 2 tablespoon coconut aminos
  • 2 tablespoon rice vinegar
  • 1 tablespoon honey
  • ½ teaspoon chili flakes
  • 2 cups shredded cabbage/carrot mix
  • 1 cup sliced cucumbers
  • ¼ cup chopped cilantro
  • 1 tablespoon toasted sesame seeds
Get Recipe Ingredients

Instructions

  • Cook rice noodles according to package directions. Drain and cool slightly in a large mixing bowl for 3 minutes.
  • While noodles cool, in a small bowl whisk together peanut butter, rice bran oil, warm water, coconut aminos, rice vinegar, honey and chili flakes until smooth and creamy.
  • Add cabbage, cucumbers and cilantro to mixing bowl with noodles and pour dressing over noodles. Use tongs to mix.
  • Divide peanut noodles among 4 MPOF black containers. Top with sesame seeds. Chill for 1 hour. Serve chilled topped with remaining peanut sauce.

Nutrition

Calories: 511kcal | Carbohydrates: 64g | Protein: 10g | Fat: 25g | Saturated Fat: 5g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 11g | Sodium: 424mg | Potassium: 326mg | Fiber: 4g | Sugar: 9g | Vitamin A: 200IU | Vitamin C: 14mg | Calcium: 67mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Blueberry Breakfast Bars

May 15, 2023 by Nick Quintero Leave a Comment

 Thank you to Now Foods®️ for sponsoring this Vegan Blueberry Breakfast Bars recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Vegan Blueberry Breakfast Bars

This vegan breakfast bar is low in sugar, with hearty oats adding plenty of fiber to start the day off right. Real blueberries fill the center, adding antioxidants and fruity flavor.

With blueberry season quickly approaching, we know many of you will be out picking buckets of fresh blueberries! If you've never tried blueberry picking before, I highly recommend it! Not only is it a great way to get outside and do something fun with friends and family, but it's also very relaxing, and the flavor of fresh-picked blueberries is unmatched! 

Yes, recipes like blueberry pie or blueberry crumble are perfect recipes to make with your blueberries (Just make sure to sweeten them with NOW Foods®️ Organic 1:1 Monk Fruit Sweetener  😉). However, using them in a meal prep recipe like these vegan blueberry breakfast bars, which also double as a snack or dessert, is our favorite way to enjoy them!

Vegan Blueberry Breakfast Bars

These vegan breakfast bars are full of sweetness that comes only from the fresh blueberries and the monk fruit sweetener. I only use NOW Foods®️ Organic 1:1 Monk Fruit Sweetener in my recipes because it gives everything the perfect amount of sweetness with no bitter aftertaste. Plus, there is no fake stuff like sucralose or aspartame. The monk fruit sweetener also fits all diets from vegan to keto, so it's a win/win around here for meal prep recipes! 

Vegan Blueberry Breakfast Bars are full of better-for-you foods like oats, flaxseed, coconut oil, and blueberries. The balance of carbs, fiber, protein, and healthy fats is what our bodies need each morning to keep our blood sugar stable and our bellies satisfied until lunch. 

Swaps

If you're not a fan of blueberries, you can sub with any fruit you love or even chocolate chips! If you don't have access to fresh berries, frozen will work. Just make sure not to thaw the berries before cooking the bars (unless you don't care about them turning completely purple!). 

If you'd like to add a bit more protein, you can add 1-2 scoops of collagen (if you're not vegan) or a plant-based protein powder. You will need to use an extra splash of milk if using a protein powder. *Do not use whey protein powder. This will dry out the bars. 

Serving 

If you're not vegan, feel free to swap the yogurt for Greek yogurt, cottage cheese, or hard-boiled eggs to add additional protein. We also added kiwi for serving because #colors. Who doesn't love a colorful meal prep full of different vitamins and minerals? You can sub the kiwi for more blueberries or other fruit of choice. Another great idea would be to swap the kiwi for a tablespoon of almond butter to kick up this dish's heart-healthy fats and satiety. 

Vegan Blueberry Breakfast Bars

As a snack, these vegan bars can be served as is. You can heat them up and top them off with a dollop of whipped cream and a few extra berries as a dessert. This recipe would also be excellent to take to a summer BBQ. Double or triple the batch and cut them into smaller bars for a healthy addition to your bbq dessert spread! 

No matter how you decide to enjoy them, we guarantee you will love them! 

Vegan Blueberry Breakfast Bars

Vegan Blueberry Breakfast Bars Ingredients:

For Oatmeal Crust and Crumble Topping 

  • 2 cups old fashioned oats, divided
  • 2 tablespoon ground flaxseed + 2 tablespoon water
  • ½ cup coconut oil 
  • ¼ cup NOW Foods®️ Organic 1:1 Monk Fruit Sweetener  
  • 2 teaspoon vanilla extract 
  • ¼ teaspoon sea salt 

For Blueberry Filling

  • 1 ½ cups fresh blueberries 
  • 2 tablespoon NOW Foods®️ Organic 1:1 Monk Fruit Sweetener  
  • 1 teaspoon cornstarch 

For Serving 

  • 2 cups unsweetened vegan yogurt (So Delicious) 
  • 6 kiwi, peeled and chopped
Vegan Blueberry Breakfast Bars
Vegan Blueberry Breakfast Bars

Vegan Blueberry Breakfast Bars

This vegan breakfast bar is low in sugar with hearty oats adding plenty of fiber to start the day off right. Real blueberries fill the center adding antioxidants and fruity flavor.
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Prep Time: 15 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 55 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, gluten free, vegan, vegetarian
Servings: 4
Calories: 605kcal
Author: Nick Quintero

Ingredients

For Oatmeal Crust and Crumble Topping

  • 2 cups old fashioned oats divided
  • 2 tablespoon ground flaxseed + 2 tablespoon water
  • ½ cup coconut oil
  • ¼ cup NOW Foods®️ Organic 1:1 Monk Fruit Sweetener 
  • 2 teaspoon vanilla extract
  • ¼ teaspoon sea salt

For Blueberry Filling

  • 1 ½ cups fresh blueberries
  • 2 tablespoon NOW Foods Monkfruit Sweetener
  • 1 teaspoon cornstarch

For Serving

  • 2 cups unsweetened vegan yogurt So Delicious
  • 6 kiwi peeled and chopped
Get Recipe Ingredients

Instructions

  • Soak flaxseed and water mixture for 5 minutes to thicken.
  • Pulse 1 cup of oats in a food processor until finely ground. Combine ground oat flour, remaining whole oats, flax/water mixture, coconut oil, monk fruit sweetener, vanilla extract and salt in a medium mixing bowl. Mixture should be moist and stick together when squeezed.
  • Press 1 ½ cups of oat mixture into the bottom of a loaf pan with parchment paper overlapping sides.
  • Combine blueberries, monk fruit sweetener and cornstarch in a separate bowl. Lightly mash blueberries to release juice and stir to coat blueberries in sweetener and cornstarch.
  • Pour blueberries over oat crust. Sprinkle remaining oat mixture over blueberries. Press crumble to adhere to the blueberry layer. Bake for 35-40 minutes. Cool completely at room temperature before slicing into 8 small bars.
  • Add 2 bars to large compartments of 4 white meal prep containers. Divide yogurt and kiwi between remaining smaller compartments.

Video

Notes

Macros include sides. 

Nutrition

Calories: 605kcal | Carbohydrates: 82g | Protein: 8g | Fat: 29g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan Blueberry Breakfast Bars

Sheet Pan BBQ Tofu with Sweet Potatoes

August 5, 2023 by Nick Quintero Leave a Comment

Sheet Pan BBQ Tofu is a great way to prep tofu! Sweet potatoes and broccoli are the ideal sides for this dish. Healthy, high-protein, and plant-based!

Vegan or vegetarian and miss the taste of barbecue sauce? It happens to be great on tofu, did you know? It's true! It's a healthy plant-based protein that takes on the flavors of everything you cook it with. In this case, it's barbecue sauce, so that's what drives the tastebuds!

We're always looking for shortcuts, and of course sheet pan dinners continue to fit the bill for that. We are fans, always, of the combo of sweet potatoes and broccoli, and they work great together on a sheet pan because they tend to cook at almost the same rate, which comes in handy. Any time we can set it and forget it and come out with an awesome meal prep, we're down with that.

This dish is vegan/vegetarian, gluten-free, high-protein, and can be made paleo if need be; just find yourself a paleo-friendly BBQ sauce and you're good to go.

Sheet Pan BBQ Tofu With Sweet Potatoes Ingredients

Sheet pan tofu BBQ with sweet potatoes and broccoli ingredients
  • 2 Tbsp. olive oil, divided
  • 1 pound sweet potatoes, peeled and cubed
  • 1 tsp. garlic powder
  • ½ tsp. smoked paprika
  • Fine sea salt, to taste
  • Freshly cracked black pepper, to taste
  • ⅓ cup BBQ sauce
  • 12 ounces broccoli, cut into small florets

How to Make Sheet Pan BBQ Tofu with Sweet Potatoes

This is a recipe that takes only a few minutes of assemble and yields a really tasty meal prep. The tofu gets the BBQ sauce, and the sweet potatoes are tossed with paprika and garlic powder; it's always a good combo for a veggie that's naturally sweet to get a little bit of earthiness with seasonings.

It all starts with the sweet potatoes, which are roasted for a bit before adding the tofu, which you've brushed with your favorite BBQ sauce, and broccoli. The tofu and broccoli then roast for about another 15 minutes or so, and then you can serve it all!

How to Serve and Store Sheet Pan Tofu

Sheet Pan BBQ Tofu with Broccoli with sweet Potatoes

This meal prep works really well for either lunch or dinner but with these veggies and the high protein aspect, it's perfect for dinner, too. Serve it as it is, if you like, or with rice, pasta, quinoa, or cauliflower rice, which is certainly one of our favorites.

Once you've prepped it, it's best kept in the fridge for 3 to 4 days in sealed containers. Reheat it in the oven, or even the air fryer! for about 10 to 15 minutes at 350 F. (Don't have one? Check out our air fryer guide!) You can also reheat it in a skillet with a bit of oil, if desired.

Substitutions and Alterations

A natural substitute for broccoli would be Brussels sprouts; their sweet and bitter notes are very similar, and they cook at a similar rate, too. Cauliflower would work well, and offer a slightly sweeter and less bitter taste. Swap the sweet potatoes for Yukon golds, if desired, but you know how we love sweet potatoes here!

This exact combination of ingredients would work super well with teriyaki sauce, too, come to think of it. Recipes are basically templates, right? Have fun making this your own!

And of course, if you're a meat eater, chicken is an obvious go-to with these flavors, and so is a good piece of salmon.

MORE SWEET POTATOES, TOFU, AND SHEET PAN MEAL PREPS, PLEASE!

  • Crispy Sheet Pan Tofu
  • Thai Chili Tofu Sheet Pan Meal Prep
  • Sheet Pan Crispy Tofu and Broccoli
  • Sheet Pan Sweet Potato Breakfast Hash

Sheet Pan BBQ Tofu with Sweet Potatoes

Tofu on a sheet pan with BBQ sauce is a delicious weeknight dinner. Sweet potatoes are the perfect addition!
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Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Main Course
Cuisine: American
Diet: Vegan, Vegetarian
Keyword: tofu, BBQ
Servings: 4
Calories: 233kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil divided
  • 1 pound sweet potatoes peeled and cubed
  • 1 teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • Fine sea salt to taste
  • Freshly cracked black pepper to taste
  • ⅓ cup BBQ sauce
  • 12 ounces broccoli cut into small florets
Get Recipe Ingredients

Instructions

  • Preheat oven to 400°F. Line a large sheet pan with parchment paper.
  • Toss the sweet potatoes in 1 Tbsp. of the oil and half the seasonings. Season to taste with salt and pepper. Arrange on one side of the sheet pan.
  • Cut the tofu into 8 slices and arrange on one third of the sheet pan. Brush the tops of each slice with BBQ sauce.
  • Transfer pan to oven and bake for 15 minutes. In the meantime, toss the broccoli florets in the remaining oil and spices, then season to taste with salt and pepper.
  • Remove pan from oven, flip the tofu and brush the tops with BBQ sauce. Stir the sweet potatoes and move them to the center third of pan. Arrange broccoli on remaining third of the pan.
  • Return pan to oven for another 15 to 20 minutes, or until sweet potatoes are tender and the broccoli is toasted looking. Brush the tofu with the remaining BBQ sauce.
  • Allow to cool, then divide into meal prep containers, cover, and refrigerate for up to 5 days.

Video

Nutrition

Calories: 233kcal | Carbohydrates: 39g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 337mg | Potassium: 721mg | Fiber: 6g | Sugar: 14g | Vitamin A: 16794IU | Vitamin C: 79mg | Calcium: 83mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Dish Baked Blueberry Oatmeal

January 28, 2023 by Sarah Kesseli Leave a Comment

Baked Blueberry Oatmeal

This One Dish Baked Blueberry Oatmeal is easy to make and perfect for a quick, healthy breakfast or snack throughout the week! Gluten Free. 

When you're short on time, but you want something filling and oatmeal doesn't feel like it will do the job, or maybe you need more protein, we have just what the doctor ordered. Sometimes you want more than a blueberry muffin, but you want something a little sweet. This one-dish baked blueberry oatmeal is nutty, sweet, and satisfying. You can make it ahead of time and reheat it as needed. It's great for a filling breakfast, thanks to the addition of oat flour and oat bran in addition to the collagen powder. Cut them up and eat them for breakfast, or slice off a wedge and pack for a snack in the afternoon or in your child's lunch.

Oats are so good. They're loaded with fiber and they don't spike your blood sugar, which is great because you don't get that crash-and-burn feeling that carbs sometimes give you. They're also inexpensive, which is helpful when it seems like the price of everything is rising, rising, rising.

One Dish Baked Blueberry Oatmeal Ingredients

  • 1 cup oats
  • 1 cup oat bran
  • ½ cup oat flour
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 2 scoops collagen * (40g)
  • ¾ cup almond milk
  • 1 large egg
  • ¼ cup egg whites
  • 3 tablespoon coconut oil, melted
  • ½ tsp. liquid stevia
  • 1 ½ cups fresh blueberries

How to Make One Pan Baked Blueberry Oatmeal

This couldn't be easier. In a large bowl, combine all the ingredients except the blueberries; stir until everything is evenly incorporated. Gently fold in the blueberries. Bake it off and then the hard part. Wait for it to cool before you slice it!

How to Serve and Store One Pan Baked Blueberry Oatmeal

If you're making this to serve at the same time, wait until it cools a little bit before you try to handle it. As you can see in the photo, the texture is somewhere between a bar and oatmeal, so it will hold together but also crumble a bit on your fork. Serve warm. Keep this in the refrigerator in an airtight container after it's been baked, and serve hot, at room temperature, or cold. It's up to you!

We've prepped this with even more berries—the fresh kind—which is a great idea. But you can amp this up a bit and make it a bigger meal by serving it with some plain yogurt, Greek or otherwise, if you want to boost the protein and calcium macros on your breakfast. (Or whenever you're eating this!)

Substitutions and Alterations

This recipe is fairly adaptable.

  • You can use a gluten-free baking blend instead of the oat flour, but it won't be as nutty.
  • Use ground flaxseed instead of oat bran if needed. You can also use wheat germ, but it won't be gluten-free anymore if you do that.
  • Try soy milk if you want more protein, or any other non-dairy (or dairy) milk. The texture might be a bit different if you use a type of milk with more fat than almond milk, but the recipe will still work.
  • Skip the liquid stevia altogether and use a teaspoon of vanilla extract instead. Or add a teaspoon or two of maple syrup or honey (or even liquid monk fruit) if you don't like the taste of stevia.
  • Use either frozen or fresh blueberries, and there's no need to defrost them. Or swap out for raspberries, blackberries, or any other small berry. If you use strawberries, for example, just be sure to chop them up so they distribute evenly. A combination of berries would be delicious, too.
  • Swap the coconut oil for melted butter if desired, or any other neutral oil you have on hand.

READ MORE: Oatmeal Bowls with Sauteed Cinnamon Apples

Bake up this easy and time-saving breakfast recipe to enjoy all week long!

One Dish Baked Blueberry Oatmeal -9

One Dish Baked Blueberry Oatmeal

This One Dish Baked Blueberry Oatmeal is easy to make and perfect for a quick, healthy breakfast or snack throughout the week! Gluten Free.
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Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 6 slices
Calories: 291kcal
Author: Sarah Kesseli

Ingredients

  • 1 cup gluten-free rolled oats
  • 1 cup oat bran
  • ½ cup oat flour
  • 1 teaspoon salt
  • 1 tsp. baking powder
  • 2 scoops collagen
  • ¾ cup almond milk
  • 1 large egg
  • ½ cup egg whites
  • 3 tablespoon coconut oil melted
  • 1 tsp liquid stevia
  • 1 ½ cups blueberries fresh
Get Recipe Ingredients

Instructions

  • Preheat oven to 350 degrees F.
  • Line an 8x8-inch baking pan with parchment paper.
  • In a medium bowl, mix together all ingredients except blueberries.
  • Gently fold in blueberries into the batter and pour it into the pan. Bake for 35 to 40 minutes or until just set.
  • Allow to cool before slicing. Keep covered in the fridge but if meal prepping, consider adding yogurt and fruit to the containers before sealing them.

Notes

* can leave out or sub vanilla protein powder
Nutrition for 1 out of 6 servings: 34g Carbs, 14g Protein, 11g Fat, 6g Fiber

Nutrition

Serving: 1serving | Calories: 291kcal | Carbohydrates: 34g | Protein: 14g | Fat: 11g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Chocolate Mug Cake

June 6, 2023 by Nick Quintero Leave a Comment

Keto Chocolate Mug Cake

Keto chocolate mug cake is the low-sugar solution for your most persistent chocolate cravings! Ready in less than two minutes in the microwave!

Once you know how to do this, there's no going back. Consider yourself warned!

Ok, drama aside, when you have a chocolate craving and you don't want to sabotage your otherwise stellar keto-eating habits, this is the cake for you. It might also just be a great little cake to eat when you want some chocolate and aren't super into consuming a lot of sugar. Either way, we suspect you'll be making this keto chocolate mug cake a lot! It comes together in minutes and couldn't be simpler.

Keto Chocolate Mug Cake Ingredients

Keto Chocolate Mug Cake ingredients
  • 3 tablespoon almond flour
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon low-carb brown sugar alternative
  • 1 tablespoon sugar-free chocolate chips
  • 1 egg, at room temperature
  • 1 tablespoon melted butter
  • ½ teaspoon baking powder
  • Pinch of salt

How to Make Keto Chocolate Mug Cake

You'll need a small bowl to mix everything together in, for starters. Combine the almond flour, cocoa powder, brow sugar substitute, about half a tablespoon of sugar-free chocolate chips, an egg, melted butter, baking powder, and a pinch of salt. Hey, that's everything! Stir it all together until it's moist. Pour into a mug that you've already greased with butter or nonstick cooking spray.

How to Store and Serve Keto Chocolate Mug Cake

keto chocolate mug cake with spoon and hand

We don't pretend that you're going to have leftovers from this cake. But, it's possible you won't eat it all at once. You might want to save some for later. In that case, just wrap the top of the mug in plastic wrap or aluminum foil and keep it at room temperature. It should be good for a couple of days, no problem.

That being said, you might enjoy adding more chocolate chips on top if you want to reheat it briefly, later. Or it might be fun to serve this with a dollop of whipped cream, some keto vanilla ice cream, or a handful of chopped strawberries or fresh raspberries.

keto chocolate mug cake

Substitutions and Alterations

Keto baking is a delicate dance, to be sure. It doesn't take well to making a lot of substitutions. That being said, you can easily use a keto granulated sugar instead of brown sugar, with no ill effect. You can add a little bit of vanilla extract; about ¼ teaspoon would work to intensify some of the chocolate flavors. A tablespoon of peanut butter wouldn't hurt the situation here, either, swirled into the batter before baking it in the microwave. A couple of tablespoons of chopped walnuts or pecans can be accommodated by this batter, too. Just don't overhaul the basic recipe. Anything you would add to a chocolate cake can be added here, in small measures. Sprinkle the top with shredded coconut when it comes out of the microwave, or top it with toasted nuts.

MORE CAKES, CHOCOLATE AND MORE KETO DESSERTS!

keto chocolate mug cake

Keto Chocolate Mug Cake

The ultimate low-sugar keto solution to your chocolate cravings can be yours in two minutes!
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Prep Time: 5 minutes minutes
Cook Time: 2 minutes minutes
Total Time: 7 minutes minutes
Course: Dessert
Diet: Gluten Free
Keyword: gluten free, keto, low carb, low sugar
Servings: 1
Calories: 565kcal
Author: Nick Quintero

Ingredients

  • 3 tablespoon unblanched almond flour
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon low sugar brown sugar alternative
  • 1 tablespoon sugar free chocolate chips
  • 1 large egg
  • 1 tablespoon melted butter
  • ½ teaspoon baking powder
  • 1 pinch salt
Get Recipe Ingredients

Instructions

  • Combine almond flour, cocoa powder, brown sugar, egg, melted butter, baking powder, salt, and half of the chocolate chips in a small bowl. Mix until moist.
  • Pour into a lightly greased 1 ½ cup microwave safe mug. The cake will double in size while cooking. Microwave for 90 seconds. Immediately top mug cake with remaining chocolate chips.

Nutrition

Serving: 1g | Calories: 565kcal | Carbohydrates: 34g | Protein: 17g | Fat: 43g | Saturated Fat: 14g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.5g | Cholesterol: 216mg | Sodium: 413mg | Potassium: 149mg | Fiber: 8g | Sugar: 14g | Vitamin A: 620IU | Calcium: 248mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Shakshuka Meal Prep

February 21, 2019 by Nick Quintero Leave a Comment

Vegan Shakshuka Meal Prep

Vegan Shakshuka Meal Prep

The culinary tradition of the Middle East is one of the most universally delicious we know. There’s just a true multiplicity of flavors and ingredients to choose from, and many of them are vastly different from those in Westernized dishes. We at MPOF air on the more adventurous side, so we’re always just as down to make new meal prep ideas as we are old favorites. Make no mistake though, the meal prep idea we have for you doesn’t require you to have a super adventurous palette to be enjoyed, just an appreciation of great food! For your consideration, today we have a delicious vegan shakshuka for your prepped meals this week!

Shakshuka (alternatively spelled shakshouka or chakchouka) is a staple cultural food of North Africa and Arab nations. The word “shakshouka” itself is actually derived from an Arabic slang term meaning  “a mixture”, and traditionally consists of a tomato and pepper base with eggs, spices, and/or feta cheese. However, the animal products contained in traditional shakshuka make it unsuitable for the vegan lifestyle, and so that’s why we’ve brought you this alternative shakshuka meal prep idea that uses vegan ricotta cheese instead! We always really love using Kite Hill Almond Milk Ricotta (retail $8.99) for any recipe calling for vegan or dairy-free ricotta cheese, you can use cashew or tofu-based ricotta too if you have an almond allergy.

Vegan Shakshuka Meal Prep

This vegan take on the classic Middle Eastern dish is so simple to make and full of warming spices, satiating plant-based protein, as well as a subtle kick thanks to the addition of mild Harrisa pepper sauce and complete with a side of thickly cut bread for dipping and scooping — YUM!

Vegan Shakshuka Meal Prep

How long will this Vegan Shakshuka Meal Prep Recipe last for?

Because of its canned tomato base, we found this meal prep to last between 5-7 days when properly stored in the refrigerator! Perfect for stretching your meal prep efforts out for your entire work week!

Can this Vegan Shakshuka Meal Prep Recipe be frozen?

Yes! Store in an airtight container, and it should last you roughly 2-3 months.

Vegan Shakshuka Meal Prep

How do you make this Vegan Shakshuka Meal Prep?

This is such a fantastic meal prep idea for when you’re looking for something tasty, yet relatively simple to create! The first step is to add oil to a large heated frying pan and wait until heated., and then add the rest of the ingredients (besides ricotta, parsley, and bread), and let simmer for 15 minutes. Once you’ve achieved that, you’re done! Just add ricotta for protein and parsley/bread for garnish

Vegan Shakshuka

How to portion this Vegan Shakshuka Meal Prep?

When we made this meal, we used two-compartment meal prep containers, to keep the bread separate from the shakshuka itself, however, we definitely encourage you to do your own research by checking out our Ultimate Guide to Meal Prep Containers!

More Middle Eastern meal prep ideas:

If you want even more Middle Eastern inspiration for your weekly meals, consider this appropriately-named Middle Eastern Breakfast Salad Bowl, or classic Easy Falafel Meal Prep recipe.

Vegan Shakshuka

Other tips for making this Vegan Shakshuka Meal Prep:

  • We recommend using:
    • Muir Glen brand diced tomatoes
    • Organic 365 cannellini beans (available at Whole Foods), and
    • Mina brand mild harissa in addition to the Kite Hill almond milk ricotta cheese for most accurate macro results.
Vegan-Shakshuka-Meal-Prep-777x431

Vegan Shakshuka Meal Prep Ingredients:

  • 1 (28 oz.) Canned Diced Fire Roasted Tomatoes (including liquid)
  • 1 C. (8 oz. pkg.) Vegan Ricotta Cheese
  • 1 (15 oz.) Canned Cannelini Beans (rinsed and drained)
  • ½ Red Onion, diced
  • 4 Garlic Cloves, thinly sliced
  • 3 Tbsp. Mild Harissa
  • 2 Tbsp. Chopped Italian Parsley
  • 5 Tbsp. Ground Cumin
  • 1 Tbsp. Olive Oil
  • ½ tsp. Pink Himalayan Salt
  • ½ tsp. Ground Black Pepper
  • 4 Slices Gluten-Free Bread
Vegan Shakshuka Meal Prep

Vegan Shakshuka Meal Prep

This vegan take on the classic Middle Eastern dish is so simple to make and full of warming spices, satiating plant-based protein, as well as a subtle kick thanks to the addition of mild Harrisa pepper sauce and complete with a side of thickly cut bread for dipping and scooping — YUM!
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Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: Breakfast, Lunch, Main Dish
Cuisine: American
Keyword: Beans
Servings: 4 meals
Calories: 469kcal
Author: Nick Quintero

Ingredients

  • 1 28 ounces Canned Diced Fire Roasted Tomatoes (including liquid)
  • 1 cup Vegan Ricotta Cheese we used Kite Hill Brand
  • 15 ounces Canned Cannelini Beans (rinsed and drained)
  • ½ medium red onion diced
  • 4 cloves garlic thinly sliced
  • 3 tablespoon Harissa mild or hot
  • 2 2tbsp Chopped Parsley
  • 5 tablespoon ground cumin
  • 2 tablespoon olive oil
  • salt & pepper as desired

Optional

  • 4 slices of bread of choice
Get Recipe Ingredients

Instructions

  • Heat skillet or large frying pan over medium/high heat. Then once heated, add oil.
  • Add onion and garlic — stir then sauté for ~5 minutes.
  • Next, add the rest of ingredients except for ricotta cheese, parsley, and bread — let simmer for ~15 minutes.
  • Remove from heat and serve with parsley, dollops of ricotta, and bread for dipping.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings (not including bread):
15.2g Protein | 36.5g Carbs | 27.1g Fat | 7.6g Fiber | 469 Calories

Nutrition

Serving: 1meal | Calories: 469kcal | Carbohydrates: 36.5g | Protein: 15.2g | Fat: 27.1g | Fiber: 7.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Fish and Chips Meal Prep

March 11, 2019 by Nick Quintero Leave a Comment

Meal Prep Ideas: Baked Fish and Chips

Are you ready for this flavourful and satisfying meal prep ideas recipe? Prepare to be amazed at the fry-free crunch of our gluten-free Baked Fish and Chips recipe. Plus, this tasty feast can be savored for lunch or dinner, as a weekday or weekend treat or as a homemade main dish the entire family can enjoy. Within an hour, our meal prep ideas recipe can be prepped, baked and served! How about that for a quick healthy meal?

Baked Fish and Chips Meal Prep

How Long Will Baked Fish And Chips Last For?

Our meal prep ideas recipe can last for one to three days in the refrigerator, in an airtight 3 compartment Meal Prep on Fleek container. However, to regain that fresh crispy taste, reheat in an uncovered bake pan for a few minutes. You won’t get quite the same texture if you pop it into the microwave to reheat.

Can Baked Fish and Chips be frozen?

For sure! Your baked fish and chips can last up to one month when stored in the freezer in an airtight container.

Baked Fish and Chips Meal Prep

How do you make Baked Fish and Chips?

Gather your measured ingredients, mixing and baking utensils and let’s create our meal prep ideas baked fish and chips recipe. Preheat your oven to 450℉ and line 2 sheet pans with foil. Use a medium bowl to coat and toss your potatoes in oil. Spread your potatoes evenly onto one of your foil-lined sheets. Bake for about 10 to 15 minutes until crispy but tender inside.

Dip and coat your fish to create breaded fish. Place onto your remaining foil-lined sheet and put it to bake for about 12 minutes. Remember to flip when halfway through. That’s it, people. Done and ready to serve.

Baked Fish and Chips Meal Prep

How to portion Baked Fish and Chips?

This gluten-free twist on classic fish and chips serves 4 deliciously healthy portions.

More Baked Fish Meal Prep Recipes

After this awesome meal prep ideas recipe, we’re sure you’re ready to try out a few others. We’ve got you covered. Here are a few other delicious baked fish recipes for your pleasure:

  • Cauliflower Tabouli and Salmon Meal Prep
  • Baked Salmon with Blackberry Quinoa Salad 
  • One Pan Baked Cod and Veggies
Baked Fish and Chips Meal Prep

Other Tips For Making Baked Fish And Chips

Fish and chips are great, but with the right sides, a sumptuous meal emerges. Consider:

  1. Serving over a bed of arugula 
  2. Adding some green mashed peas which you can heat in the microwave while your fish and fries bake.
  3. Using olive oil, if you have no avocado oil, to add that unique flavor to your dish.

That’s it peeps! Another meal prep recipe to enjoy! Have any tasty substitutions of your own to suggest? Let us know.

Baked Fish and Chips Meal Prep

Baked Fish and Chips Ingredients:

  • 2.5 lbs. Wild Atlantic Cod Fillets (fresh or thawed; cut into half/thick strips)
  • 1 Large Russet Potato (cut into thick fries)
  • 2 Eggs (beaten)
  • 1 Lemon (quartered into wedges)
  • 2 C. Frozen Peas
  • 5 C. Gluten-Free Panko Breadcrumbs (dry toasted in the oven until golden brown)
  • 1 C. Gluten-Free All-purpose Flour
  • 1 Tbsp. Dried Dill
  • 1 Tbsp. Avocado Oil.
  • ½ tsp. Pink Himalayan Salt (or Sea Salt)
  • ½ tsp. Ground Black Pepper
  • *Optional: 2 C. arugula
https://amzn.to/2CGaYow
Baked-Fish-and-Chips-Meal-Prep
Baked Fish and Chips Meal Prep

Baked Fish and Chips Meal Prep

Baked Fish and Chips Meal Prep. This recipe is packed with flavor and a satisfying, fry-free crunch. You’re sure to enjoy this baked and gluten-free take on classic fish and chips!
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Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: Main Dish
Cuisine: American
Keyword: Fish, Meal Prep
Servings: 4 meals
Calories: 532kcal
Author: Nick Quintero

Ingredients

  • 2.5 pounds wild Atlantic cod fresh or thawed, cut into thick strips
  • 1 large Russett potato cut into thick fries
  • 2 large eggs beaten
  • 1 Lemon
  • 2 cups frozen peas
  • 1.5 cups gluten-free panko bread crumbs dry toasted in the oven until golden
  • 1 cup gluten-free all-purpose baking flour
  • 1 tablespoon dried dill
  • 1 tablespoon avocado oil
  • ½ teaspoon Sea Salt
  • ½ teaspoon Ground Pepper
  • 2 cup arugula
Get Recipe Ingredients

Instructions

  • Preheat oven to 450℉.
  • Line 2 sheet pans with foil. Set aside.
  • In a medium bowl, toss oil and potatoes until well-coated. Evenly spread potatoes onto one of the foil-lined sheet pans.
  • Place in oven and bake for ~10-15 minutes, or until lightly golden, tender inside, and crisp outside.
  • Next, designate 3 dishes for breading fish — one flour, one toasted panko, one beaten egg. Incorporate seasonings into the panko mixture.
  • Coat one piece of fish at a time in the egg, then flour, then egg again, and finally toasted panko. Place breaded fish onto the remaining foil-lined sheet pan in a single layer and place it in the oven. Bake for 10-12 minutes, flipping half-way through.
  • While the fish and chips bake, in a medium bowl, microwave peas until bright green and heated through (~4-5 minutes). Next, gently mash peas with a fork and set aside.
  • Divide fish, chips, peas, and lemon into 4 portions. Optionally serve over a bed of arugula.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
48.6g Protein | 69.4g Carbs | 6.6g Fat | 6.3g Fiber | 532 Calorie

Nutrition

Serving: 1meal | Calories: 532kcal | Carbohydrates: 69.4g | Protein: 48.6g | Fat: 6.6g | Fiber: 6.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tasty Churro Meal Prep

March 15, 2019 by Nick Quintero Leave a Comment

Vegan-Churro-Meal-Prep

Homemade Churro Meal Prep

We have a confession, meal prep fam—As much as we do our best to be health-conscious, we still crave sugar sometimes! It’s super normal, and we want to tell you that we believe that it’s even okay to indulge your sugary desires, so long as it’s in moderation (this is especially true if you’re following a lifestyle of Intuitive Eating)! That’s why we’re excited to bring you today’s recipe as a healthy snack idea—A delicious and authentic churro and meal prep!

Not only is this delicious healthy snack idea completely vegan and vegetarian-friendly, but it’s also actually gluten-free too! We replaced the egg in a traditional churro with Bob’s Red Mill Egg Replacer (potato starch-based) and regular white flour with gluten-free flour (brown rice-based) to ensure compliance with diets free from gluten and animal products.

Churro Meal Prep

You could expect a traditional churro to be normally fried in some kind of extremely unhealthy vegetable shortening, but we revamped that old method in this healthy snack idea by exchanging the shortening with avocado oil! Avocado itself is a widely celebrated superfood, but its oil takes all the health benefits of the fruit and concentrates them many times over! Over 70% of avocado oil consists of what is known as oleic acid, a monounsaturated omega-9 fat that helps reduce bad cholesterol levels!

Churro Meal Prep

How long does this churro meal prep last for?

Because sugars act as a natural preservative, we found this tasty dessert could last up to 5 days in the fridge. Reheating via microwave is not recommended though, because the churros will lose much of their crispiness.

Can this churro meal prep be frozen?

Yes, you easily can keep these churros in the freezer for a couple of months without the risk of spoilage or expiration.

Churro Meal Prep

How do you make this churro meal prep?

One of the big reasons this healthy snack idea is so great is that it’s so easy and fun to make! You can start the process by mixing your sugar and cinnamon together in a dish, then set it aside. Boil water, 2 tablespoons of sugar, and coconut oil together, then remove from heat. Next, add the flour, vanilla, salt, vegan egg, and baking powder to hot liquid mixture and return to heat. Stir until doughy, let sit for 10 minutes, then heat a large frying pan with avocado oil. Using a star-tipped pastry bag, pipe dough directly into hot avocado oil, and fry for 6 minutes. After cooling, roll into cinnamon sugar and divide into 4 portions.

Churro Meal Prep

How to portion this churro meal prep?

Because this healthy snack idea incorporates a side of homemade chocolate sauce and optional berries, we recommend a two-compartment meal prep container for keeping everything separate. Check out our Ultimate Guide to Meal Prep Containers for even more info!

Churro Meal Prep

More healthy snack ideas:

  • Healthy Vegan Mint Oreos
  • Beet Hummus Veggie Dipper Snacks

Other tips for making this churro meal prep:

  • Absolutely never mix water with hot oil as it presents a very real safety hazard!
vegan-churros-meal-prep-combo

Churro Meal Prep Ingredients:

  • 1 C. Gluten-Free All-purpose Flour
  • 1 C. Water
  • ¼ C. plus 2 Tbsp. Unbleached Organic Cane Sugar
  • ½ C. Avocado Oil***
  • 2 Tbsp. Coconut Oil
  • 1 Vegan Egg (1 Tbsp. Bob’s Red Mill brand Egg Replacer mixed with 3 Tbsp. water)
  • 1 Tbsp. Ground Cinnamon
  • 1 tsp. Pure Vanilla Extract
  • ½ tsp. Baking Powder
  • ¼ tsp. Pink Himalayan Salt (or Sea Salt)

***Or as much as needed to reach ½” depth in a frying pan.

Optional:

  • Chocolate sauce (¼ C. melted coconut oil mixed with 3 Tbsp. and 1 Tbsp. Maple Syrup), fresh berries, halved
Churro Meal Prep

Churro Meal Prep

These homemade, vegan, and gluten-free churros make for the perfect meal prep treat! They are so simple to make, you will be coming back to this churro meal prep recipe week after week! 
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Prep Time: 5 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 35 minutes minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 4 snacks
Calories: 369kcal
Author: Nick Quintero

Ingredients

  • 1 cup gluten-free all-purpose flour
  • 1 cup Water
  • 6 tablespoon organic cane sugar or granular sugar of choice
  • ½ cup Avocado oil**
  • 2 tbs Coconut Oil
  • 1 tablespoon Bob's Red Mill egg replacer mix mixed with 3 tbsp. water
  • 1 tablespoon ground cinnamon
  • 1 teaspoon pure vanilla extract
  • ½ teaspoon baking powder
  • ¼ teaspoon Sea Salt

Optional, chocolate sauce

  • ¼ cup melted coconut oil
  • 3 tablespoon cacao powder
  • 1 tablespoon maple syrup

Optional

  • fresh fruit
Get Recipe Ingredients

Instructions

  • In a dish, combine ¼ cup sugar with 1 tablespoon cinnamon, set aside.
  • Heat water, coconut oil, and 2 tablespoons of sugar in a medium-large pot over medium-high heat. Remove from heat once boiling.
  • Lower heat and return to stove then add flour, vanilla, salt, vegan egg, and baking powder to the liquid mixture.
  • Using a mixing spoon, stir until well-combined (dough pulls away from pot sides forming a ball and is smooth in texture). Once finished, remove from heat and let cool ~10 minutes.
  • While the dough cools, heat a large frying pan over medium-high heat and add avocado oil.
  • While the oil heats up, and once the dough is cooled enough to handle, scoop dough into a pastry bag fitted with a medium to large open star piping tip.
  • Pipe 3” long churros into oil, using a knife to separate piped churro from the piping tip.
  • Fry numerous churros at once for ~6 minutes, flipping halfway. Once done frying, place on-to a paper towel-lined plate for ~3 minutes.
  • Next, roll churros in the cinnamon-sugar mixture, and lightly tap off any excess cinnamon sugar.
  • Divide into 4 portions, optionally served with chocolate dipping sauce and fresh berries.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
2g Protein | 45g carbs | 22g Fat | 369 Calories
*Nutrition facts are based off of 4 tablespoon avocado oil being absorbed during frying. However, please keep in mind that this is only a guesstimate as you can't know the exact amount used. If you would like your recipe to be more accurate, you can measure your leftover oil and subtract that from the total.

Nutrition

Serving: 1serving | Calories: 369kcal | Carbohydrates: 45g | Protein: 2g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Southwestern Chicken Bake Meal Prep

March 24, 2019 by Nick Quintero 9 Comments

southwestern-chicken-bake-meal-prep

Southwestern Chicken Bake

When you’re really hungry, would you rather have a skimpy meal or one that fills you up and energizes you for your day? We know we would pick the filling meal just about every chance we got, and so we’re delighted to tell you that today’s meal prep idea aims to do just that—Satiate hunger for as long as possible in a truly healthy yet delicious way! What is it, you ask? A super-filling Southwestern chicken bake meal prep!

This meal prep idea is fantastic not just because of the fact that it’s filling, but rather, the way by which it fills you up—This Southwestern chicken bake makes use of a generous helping of quinoa! As you may have gathered from some of our other meal prep ideas, we absolutely love quinoa at MPOF (and we think you should, too ?)! Quinoa is one of just a very few plant foods that contain sufficient amounts of not just a few, but all nine essential amino acids, and provides you with 5g of fiber and 8g of protein per cup! Because can’t naturally synthesize any of the essential amino acids within our bodies, it is important that we get them from the foods we consume—That’s why the quinoa in this meal prep idea is so impressive! It’s a one-stop-shop for all the aminos your body needs!

Southwestern Chicken Bake Meal Prep

How long will this Southwestern chicken bake last for?

When properly stored, we found that this dish lasted for 3-4 days in the refrigerator. This timeframe is about as long as any kind of chicken will normally last.

Can this Southwestern chicken bake be frozen?

Yes, absolutely! You can typically expect chicken to stay fresh in the freezer for 2-6 months, and cooked quinoa to last an incredible 8 months to a year! So make lots of this meal prep idea, freeze it, and unthaw it for future Southwestern fiestas!

Southwestern Chicken Bake Meal Prep

How do you make this Southwestern chicken bake?

This meal prep idea is as delicious as it is simple to make! Start by preheating your oven to 375℉ and putting the raw chicken breasts on a baking sheet. As the oven heats up, mix the beans, corn, peppers, lime juice, and seasonings together in a mixing bowl, and layer evenly over the raw chicken breasts. Bake for 45-50 minutes, add cheese on top, then place back in the oven until cheese has melted completely. Divide into 4 portions and enjoy!

Southwestern Chicken Bake Meal Prep

How to portion this Southwestern chicken bake?

We felt that this dish was best portioned in a very basic one-compartment meal prep container! We recommend either adding the quinoa first and placing a breast on top or setting the quinoa and chicken right next to each other in the container. You can order the containers we most highly recommend More information on meal prep containers can be found on Amazon! Or, if you want more info, check out our article, Ultimate Guide to Meal Prep Containers for a comprehensive list of what’s available.

Southwestern Chicken Bake Meal Prep

More Southwestern meal prep ideas:

We wouldn’t be mad at you for wanting more Southwestern spice in your meal prep regimen! So if you do, we highly recommend this easy-peasy One-Pot Southwestern Meal Prep or our simple Southwestern Steak Salad!

Southwestern Chicken Bake Meal Prep

Other tips for making chicken:

  • Always remember that chicken is considered cooked at no less than an internal temperature of 165℉. Consuming chicken at any temperature cooler than that will put you at risk for salmonella poisoning.
  • On that note, do yourself a favor by spending a few dollars on a digital instant-read meat thermometer. If you don’t already have one…. Just trust us, it’s way, way, way easier than trying to eyeball things!
  • Adding one layer of parchment paper over the chicken before you bake it will ensure that it doesn’t dry out or become tough. Cool protip, huh?
southwestern-chicken-bake-meal-prep-pinterest

Southwestern Chicken Bake Meal Prep Ingredients:

  • 1 lb. Chicken Breast (boneless, skinless; fresh or thawed)
  • 1 C. Canned Black Beans (rinsed, drained)
  • 1 Medium Poblano Pepper (de-seeded, diced)
  • 1 C. Fire-roasted Corn (frozen)
  • 1 C. Shredded Mexican Cheese Blend
  • 1 Medium Orange Bell Pepper (de-seeded, diced)
  • 3 C. Quinoa (cooked)
  • 1 Lime (quartered into wedges)
  • Juice of 1 Lime
  • 2 tsp. Dried Oregano
  • 2 tsp. Dried Thyme
  • 1 tsp. Pink Himalayan Salt
  • 1 tsp. Ground Black Pepper
  • *Optional: top with avocado, sliced green onions, fresh cilantro, diced tomato
Southwestern Chicken Bake Meal Prep

Southwestern Chicken Bake Meal Prep

Southwestern Chicken Bake Meal Prep. Simple, clean ingredients plus quick prep and completely delicious — what’s not to love?! 
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Prep Time: 10 minutes minutes
Cook Time: 50 minutes minutes
Total Time: 1 hour hour
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 515kcal
Author: Nick Quintero

Ingredients

  • 1 pound Chicken Breast boneless and skinless
  • 1 cup canned black beans drained and rinsed
  • 1 cup fire-roasted frozen corn
  • 1 cup shredded Mexican cheese blend
  • 3 cups cooked quinoa
  • 1 medium poblano pepper de-seeded and diced
  • 1 medium bell pepper de-seeded and sliced
  • 1 lime cut into quarters
  • 1 lime juiced
  • 2 teaspoon oregano
  • 2 teaspoon thyme
  • 1 teaspoon Sea Salt
  • 1 teaspoon Ground Pepper

Optional

  • Avocado
  • green onions
  • cilantro
  • diced tomato
Get Recipe Ingredients

Instructions

  • Preheat oven to 375℉.
  • Place chicken breasts in a baking dish in a single layer.
  • In a medium bowl, combine beans, corn, peppers, seasonings, and lime juice. Spread mixture over chicken until chicken is fully covered.
  • Place on middle oven rack and bake uncovered for 45 — 50 minutes, or until chicken has reached an internal temperature of 165℉ (fully cooked).
  • Add the cheese at the very end then pop it back in the oven, just long enough for the cheese to melt.
  • Divide chicken bake, toppings, and quinoa into four equal servings.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
45g Protein | 53.6g Carbs | 14.4g Fat | 9.8g Fiber | 515 Calories

Nutrition

Serving: 1meal | Calories: 515kcal | Carbohydrates: 53.6g | Protein: 45g | Fat: 14.4g | Fiber: 9.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

General Tso’s Cauliflower Bowls 

April 2, 2019 by Nick Quintero 21 Comments

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General Tso's Chicken Cauliflower Bowls

For the vegan or vegetarian, a lot of Chinese food falls into the category of hard pass. Even if a dish is free of meat, that doesn’t mean it’s necessarily free of all animal products. Still, other vegans/vegetarians admit to liking the way meat in traditional Chinese food tastes, but they avoid it for ethical, religious, or other reasons. We have no shortage of alternative meal prep ideas though, so today we want to show you a fantastic way to enjoy Chinese food without having to eat meat at all— these General Tso’s chicken cauliflower bowls!

We love this meal prep idea because it substitutes chicken with cauliflower! Cauliflower is an excellent replacement because, like tofu, it absorbs the flavor of what you cook it in! So if you’re a fan of the traditional version, these General Tso’s chicken cauliflower bowls will be perfect for you. And that’s just the taste! Cauliflower also boasts a myriad of health benefits, with just one cup containing almost 80% of your recommended daily allowance (RDA) of vitamin C, 20% of your RDA for vitamin K, 14% of your RDA of folate, and 3g (about 10% of your RDA) of fiber to help you feel full and regulate your blood sugar!

General Tso’s Cauliflower Bowls 

How long will these General Tso’s cauliflower bowls last for?

Just one more reason we love cauliflower is the fact that it has such a long shelf life—14 days (or two weeks) when refrigerated properly! That means that these General Tso’s chicken cauliflower bowls truly are an excellent meal prep idea, to the point that you could even probably make more than a week’s worth at a time without any danger of spoilage occurring!

General Tso’s Cauliflower Bowls 

Can these General Tso's cauliflower bowls be frozen?

Another fantastic benefit of this meal prep idea is that its longevity isn’t limited to being stored in the fridge! We found that we could store it in our freezer practically forever because the freezer shelf life of cauliflower is about 8 months! Check out some tips on how to store cauliflower properly? 

General Tso’s Cauliflower Bowls 

How do you make these General Tso's cauliflower bowls?

Part of the joy that this meal prep idea brings is that it’s so simple to make! Start by heating your oven to 425℉ and lining a baking sheet with foil. Toss the cauliflower in the General Tso’s sauce until all pieces are well-coated, then roast in the oven for 20-25 minutes. The goal is to have your cauliflower be tender and slightly browned. Make sure you flip each piece over halfway through the baking process. Boil the sauce while the cauliflower bakes, then layer the roasted cauliflower and snap peas on top of the rice. Drizzle sauce, and voila, you’re ready to eat!

General Tso’s Cauliflower Bowls 

How to portion these General Tso's cauliflower bowls?

These cauliflower bowls are so much fun because they feature not only many components that form complex flavors, but a couple of different side dishes too! It is for this reason that we recommend portioning each meal into three compartment meal prep containers! For more info on which containers we recommend, check out Our Ultimate Guide to Meal Prep Containers!

General Tso’s Cauliflower Bowls 

More cauliflower meal prep ideas:

We know how fantastic and versatile cauliflower is, and that’s why we love it so much! If you want more meal prep ideas for incorporating more of it into your diet, consider making these Sweet and Sour Cauliflower Bites (also Chinese-inspired), or our Cauliflower Steak with Quinoa & Tahini Meal Prep recipe for your next set of prepped meals!

Other tips for making these General Tso's cauliflower bowls:

  1. Consider substituting traditional white cauliflower with orange or purple cauliflower heads! Orange cauliflower has twenty-five times the amount of beta-carotene as its white counterpart, adding even more health benefits to this meal prep idea.
  2. Not a fan of the way cauliflower smells as it boils? Understandable! Try throwing a few chunks of bread into the water to diminish it.
  3. Make sure you don’t overcook your cauliflower. Doing so will only make it break into smaller pieces which are more difficult to eat.
Meal Prep Containers by Meal Prep on Fleek x Goodcook
General Tso’s Cauliflower Bowls

General Tso’s Cauliflower Bowls  Ingredients: 

Cauliflower: 

  • 1 Large Head Cauliflower (cut into florets) 
  • 2 Tbsp. Avocado Oil 
  • 1 tsp. Corn Starch 
  • 1 Tbsp. Tamari or Coconut Aminos 

General Tso’s Sauce 

  • 4-5 Dried Small Red Chilies 
  • 2 C. Cooked Short Grain Brown Rice 
  • 1 C. Sugar Snap Peas or Snow Peas (lightly steamed) 
  • 1 C. Vegetable Broth or Stock 
  • ¼ C. Tamari or Coconut Aminos 
  • 3.5 Tbsp. Coconut Sugar 
  • 2 Tbsp. Grated Ginger 
  • 2.5 Tbsp. Rice Vinegar 
  • 1 Tbsp. Grated Garlic 
  • 2.5 tsp. Sesame Oil 
  • 2.5 tsp. Sriracha  
  • 2 tsp. Tahini 
  • 1 tsp. Corn Starch 

Optional: Black Sesame Seeds and Green Onions 

General Tso’s Cauliflower Bowls 

General Tso’s Cauliflower Bowls 

This healthy-ish and plant-based twist on classic general tso’s chicken is completely delicious and so easy to make!  
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Prep Time: 10 minutes minutes
Cook Time: 45 minutes minutes
Total Time: 55 minutes minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Meal Prep
Servings: 4 meals
Calories: 356kcal
Author: Nick Quintero

Ingredients

Cauliflower

  • 1 large head cauliflower cut into florets
  • 2 tablespoon avocado oil
  • 1 teaspoon corn starch
  • 1 tablespoon Coconut Aminos

General Tso's Sauce

  • 4-5 dried small red chiles
  • 2 cups cooked brown rice
  • 1 cup sugar snap peas lightly steamed
  • 1 cup vegetable stock
  • ¼ cup Coconut Aminos
  • 3.5 tablespoon Coconut Sugar
  • 2 tablespoon grated ginger
  • 2.5 tablespoon rice wine vinegar
  • 1 tablespoon grated garlic
  • 2.5 teaspoon sesame oil
  • 2.5 teaspoon Sriracha
  • 2 teaspoon tahini
  • 1 teaspoon corn starch
  • black sesame seeds optional
Get Recipe Ingredients

Instructions

  • Preheat oven to 425℉ and line a large baking sheet with foil. Set aside. 
  • In a mixing bowl, toss together all cauliflower ingredients until cauliflower is well-coated. Place in oven and roast for ~20-25 minutes (flipping halfway through) until tender and slightly browned. 
  • While the cauliflower roasts, prepare the sauce by whisking all ingredients until well-combined. 
  • Next, heat sauce mixture in a large skillet over medium/high heat until boiling. Then, lower heat and simmer (stirring occasionally) for ~15-20 minutes or until slightly thickened. 
  • Layer cauliflower on top of rice, alongside snap peas and a drizzle of sauce. Top with optional ingredients. 
  • Serve, store, and enjoy! 

Notes

Nutrition for 1 out of 4 servings:
6.2g Protein | 56.4g Carbs | 11.9g Fat | 5g Fiber | 356 Calories

Nutrition

Serving: 1meal | Calories: 356kcal | Carbohydrates: 56.4g | Protein: 6.2g | Fat: 11.9g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chocolate Chocolate Chip Protein Cookie Dough

April 30, 2019 by Nick Quintero Leave a Comment

High-Protein-Chocolate-Chip-Cookie-Dough-BLOG

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

Chocolate Chip Protein Cookie Dough

Just 5, easy ingredients are needed to make this edible chocolate chocolate chip protein cookie dough. You would never guess that this high-protein recipe is made with chickpeas and protein powder. It tastes like the real deal! 

Chocolate Chip Protein Cookie Dough

Isn't it crazy the endless possibilities for high protein desserts? A couple of months ago we shared with you our favorite childhood snack, gone high protein, Funfetti Puppy Chow. Today, we are taking it to another level with this Chocolate Chocolate Chip Protein Cookie Dough recipe. 

As kids, we always wanted to lick the cookie dough bowl when our parents were baking. I remember my dad always telling me I would get sick from the raw egg in the dough. Does anyone else remember that? Thankfully, that never happened. But, to ensure that it never does, we have come up with a workaround. A high protein cookie dough recipe that contains NO EGGS! Say what? Yup, no eggs, no dairy, gluten-free, soy-free, plant-based, and all around healthy and super delicious! 

How did we do it? We swapped out the refined flour, sugar, eggs, and butter for wholesome ingredients like chickpeas (just trust us on this), Medjool dates, cashew butter, spices and our protein-rich, nutrient dense friend, BiPro Bold Whey Protein Powder.

If you saw this post, then you know why BiPro Bold Whey Protein Powder is our go-to brand for all things delicious! But, as a quick recap, we love using their products because not only do they align with our personal eating styles, but their products:

  • use only natural sweeteners and flavors 
  • Gluten-free 
  • Lactose-free 
  • No hormones 
  • No added sugars 

It’s just 23 grams of pure delicious, lean, clean, protein! Think milkshake, but with protein! It's what really gives this chocolate chocolate chip protein cookie dough recipe it's true cookie dough like flavor! 

This recipe makes 8 servings, but TBH if you are able to get 8 servings then you have some amazing self-control because we couldn't stop. It may or may not have disappeared in a matter of one afternoon.....Ooops! Portion control doesn't matter if the recipe is made with healthy ingredients like chickpeas and BiPro Protein Powder, right? ?

Chocolate Chocolate Chip Protein Cookie Dough Ingredients:

1 can chickpeas, drained and rinsed (about 250g)

1 cup Medjool dates, pitted and soaked in water overnight (150g)

¾ scoop BiPro Bold Chocolate Milkshake Protein Powder (30g)

½ cup cashew butter (or nut butter of choice)

1 tsp pure vanilla extract

¾ tsp ground cinnamon, optional

⅛th tsp  sea salt

⅓ cup mini chocolate chips (vegan, if needed)

Chocolate Chip Protein Cookie Dough

The ingredients are simple, right? Make sure to grab your protein powder here before you start! 

Chocolate Chip Protein Cookie Dough

Add your chickpeas and nut butter to your food processor. 

Chocolate Chip Protein Cookie Dough

Next, add in your soaked dates, vanilla extract, cinnamon, and sea salt. 

Chocolate Chip Protein Cookie Dough

Finally, add in your BiPro Bold Whey Protein Powder. 

Chocolate Chip Protein Cookie Dough

Blend it up until it resembles the consitency of cookie dough.

Chocolate Chip Protein Cookie Dough

Mix in your favorite chocolate chips and serve! You can use fresh fruit, gluten-free pretzels, a spoon or just go in as we did and eat it with your fingers. That's what we did as kids, right? ?

High-Protein-Chocolate-Chip-Cookie-Dough-BLOG
High-Protein-Chocolate-Chip-Cookie-Dough-BLOG

Chocolate Chocolate Chip Protein Cookie Dough

Just 5, easy ingredients are needed to make this edible chocolate chocolate chip protein cookie dough. You would never guess that this high-protein recipe is made with chickpeas and protein powder. It tastes like the real deal! 
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Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 8 servings
Calories: 256kcal
Author: Nick Quintero

Ingredients

  • 1 ½ cups chickpeas rinsed and drained (250g)
  • 1 cup medjool dates pitted and soaked overnight in water (150g)
  • ¾ scoop BiPro Bold Chocolate Milkshake Protein Powder
  • ½ cup cashew butter** or nut butter of choice
  • 1 teaspoon pure vanilla extract
  • ⅛ teaspoon Salt
  • ⅓ cup mini chocolate chips

Optional, for serving

  • mini pretzels
  • fresh fruit
  • graham crackers
Get Recipe Ingredients

Instructions

  • Drain the water from your dates that have been soaking overnight.
  • Add chickpeas and dates to a blender and blend for 1 minute.
  • Add in your cashew butter, vanilla, cinnamon and salt.
  • Blend until the mixture is smooth like cookie dough. *
  • Remove cookie dough from the blender and fold in chocolate chips.
  • Serve with favorite sides at your next party or prepare in meal prep containers for the week.

Notes

Nutrition for 1 out of 8 servings, not including optional sides:
8.9g Protein | 30.4g Carbs | 11.3g Fat | 4.5g Fiber | 256 Calories
 
*If you are having a hard time getting a smooth consistency, you can add in more nut butter or a splash of almond milk.

Nutrition

Serving: 1serving | Calories: 256kcal | Carbohydrates: 30.4g | Protein: 8.9g | Fat: 11.3g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tasty Thai Chili Garlic “Noodles” 

April 20, 2019 by Nick Quintero Leave a Comment

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Thai Chili Garlic “Noodles” (Whole30 - GF - Vegetarian)

Anyone who’s ever had Thai food knows that it’s almost inarguably one of the crown jewel delicacies of Oriental cuisine. You really can’t beat those mind-blowingly awesome primary flavors—Sweet, sour, salty, creamy, and spicy. They’re like the Marvel Avengers: a truly epic and unstoppable team of heroes who complement one another perfectly, here to save the day from the evils of mediocre food. It would take a truly special kind of person not to like garlic noodles, and we want to tell you—We’re just not that kind of special here at MPOF!

Thai Chili Garlic “Noodles” 

What do you mean "Noodles?"

Whether you’ve had Thai food or not, today you are in for a serious treat—a temptingly tasty Thai chili garlic “noodle” meal prep recipe! What’s with the quotation marks around the word “noodles”, though, you ask? Don’t worry, we promise you they’re not made from Soylent Green! In fact, these special noodles are created with Hannah sweet potatoes, one of the most nutrient-rich veggies out there!

A cousin of the morning glory flower, a single cup of cubed sweet potatoes yields a nourishing 4g of fiber (essential for blood sugar regulation and helping you stay full), 450mg of potassium (even more than a banana), and 375% of your recommended daily intake (RDI) in Vitamin A for healthy organ function! When was the last time you heard a dietitian say wheat pasta was even remotely that good for you? Probably never, we’re just gonna guess, because only a bad dietitian would say something like that. 

Thai Chili Garlic “Noodles” 

But are they healthy?

One of the greatest things about Thai food is the fact that there are so many delicious side dish options—And in that exact tradition, this Thai chili garlic noodle meal prep recipe includes a few different healthy sides and ingredients too, including lime, fresh cilantro, onions, shredded coleslaw veggies, and our favorite, broccoli florets! Broccoli is an incredibly nutrient-dense vegetable, providing a whopping 70% your RDI of vitamin C, and high amounts of vitamin K1 (helpful for blood clotting), folate (supports healthy tissue growth), and potassium (for blood pressure regulation), to name just a few! One cup also provides 2.4g of fiber, so between the broccoli florets and the spiralized sweet potato noodles, this Thai chili garlic noodle meal prep recipe is sure to keep you full and nurture your body in one fell swoop!

Garlic Noodles

Ways to Hack Your Meal Prep...

If you’re prepping this meal to go, and you want to keep all the side dish goodness separated, we recommend using three-compartment meal prep containers! That way you are free to mix in as much or little of any given side ingredient into the noodles as you wish! If you’re thinking, “Uh… What?” right now, that’s totally okay! We love our food prep newbies here—So much in fact, that we wrote you your very own Ultimate Guide to Meal Prep Containers! Our goal was to demystify the sometimes very convoluted meal prep container market, so the absolute beginner wouldn’t have to waste so much as a dime on the wrong kind of containers for their specific needs! We hope it helps you.

Thai Chili Garlic “Noodles” 

Thai Chili Garlic Noodles Ingredients: 

“Noodles”:

  • 3 Medium Hannah/White Sweet Potatoes (spiralized) 
  • 1.5 Tbsp. Coconut Oil 
  • 1 tsp. Sesame Oil 
  • 2 tsp. Grated Garlic 

Sauce:

  • 2 Tbsp. Coconut Aminos 
  • 1.5 tsp. Sesame Oil 
  • 1 tsp. Garlic Granules 
  • 1 tsp. Rice Vinegar 
  • ½ tsp. Yai’s Thai Chili Garlic Hot Sauce 
  • ¼ tsp. Pink Himalayan Salt 
  • 2 tsp. Black Sesame Seeds 

Sides + Toppings:

  • 1 Large Lime (quartered into wedges) 
  • 2 C. Broccoli Florets (steamed) 
  • ¼ C. Fresh Cilantro 
  • ¼ C. Sliced Green Onions/Scallions/Spring Onions 
  • 4 C. Coleslaw Mixed Veggies (not pre-dressed and/or omit any dressing packet that may be included — just use the plain, shredded veggies). 
Garlic Noodles
Meal Prep Containers by Meal Prep on Fleek x Goodcook
Whole30 Thai Chili Garlic Noodles
Thai Chili Garlic “Noodles” 

Thai Chili Garlic “Noodles” 

Whole30 compliant, vegan, and totally delicious — this easy, flavorful, and veggie-packed Thai Chili Garlic "Noodles" dish is sure to satisfy! 
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Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Course: Lunch, Main Dish
Cuisine: Asian, Thai
Keyword: Meal Prep
Servings: 4 meals
Calories: 228kcal
Author: Nick Quintero

Ingredients

Noodles

  • 3 medium Hannah/White sweet potatoes spiralized
  • 1.5 tablespoon Coconut Oil or oil of choice
  • 1 teaspoon sesame oil
  • 2 teaspoon grated garlic

Sauce

  • 2 tablespoon Coconut Aminos
  • 1.5 teaspoon sesame oil
  • ½ teaspoon garlic granules
  • ½ teaspoon rice wine vinegar
  • ½ teaspoon Yai's Thai Chili Garlic Hot Sauce
  • ¼ teaspoon Sea Salt
  • 2 teaspoon black sesame seeds

Sides/Toppings

  • 1 large lime quartered
  • 2 cups broccoli florets steamed
  • ¼ fresh cilantro
  • ¼ cup Scallions

Optional

  • 4 cups coleslaw mixed veggies plain, no dressing
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Instructions

  • Heat a large skillet over medium/high heat and then add oils. 
  • Next, sauté garlic for ~1-2 minutes and then add sweet potato noodles, toss until coated. Cover and let cook ~15-20 minutes, or until noodles are tender but still firm. 
  • While that cooks, prepare the sauce by whisking together all ingredients unto well-combined.
  • Once noodles are cooked, transfer to a mixing bowl, pour the sauce over and toss until evenly coated. 
  • Enjoy alongside shredded coleslaw veggies, broccoli, and fresh toppings. 
  • Serve, store, and enjoy! 

Notes

Nutrition for 1 out of 4 servings:
3.6g Protein | 22.8g Carbs | 14.5g Fat | 4.3g Fiber | 228 Calories
 

Nutrition

Serving: 1meal | Calories: 228kcal | Carbohydrates: 22.8g | Protein: 3.6g | Fat: 14.5g | Fiber: 4.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Gazpacho Meal Prep

May 11, 2019 by Nick Quintero Leave a Comment

Gazpacho Meal Prep

Gazpacho Meal Prep is cool and never too cool for school. When you’re in a pinch for time and focus, this special soup will do the trick to nourish your brain and belly. When you have time to spare, you’ll love slowing down with this meal. 

There is no definitive origin of the now world-famous Gazpacho soup, but we know its deliciousness has Roman influences as well as Greek, Spanish, Portuguese, and others. Now it’s yours to enjoy and get creative with!

With a modest proportion of its calories coming from fat, Gazpacho Meal Prep is a fantastic balance for protein on a Keto diet or a satiating serving of soup all on its own. At MPOF, we love giving you options to perfect your combination of Meal prep recipes. This soup is super easy to make and you might already be hungry, so let’s get going! 

Gazpacho Meal Prep

How long will Gazpacho Meal Prep last for?

You’re probably making your Gazpacho dinner to take advantage of warmer weather, right? Your fridge will be your coolest friend in the heat, keeping your meal fresh and ready to eat in a moment’s notice for up to 4-5 days. Sit back with some sangria and relax, knowing the famously refreshing soup is waiting for you whenever you’re ready.

Can Gazpacho Meal Prep be frozen?

You can totally freeze Gazpacho Meal Prep for between three and six months though the weather may have cooled off by that time. Gazpacho is famous for being the refreshingly cool soup widely eaten throughout Portugal and Spain in hot summers. 

Gazpacho Meal Prep

How do you make Gazpacho Meal Prep?

Making Gazpacho Meal Prep is as easy as making your favorite fruit smoothie, though it will nourish you in a completely different way. All you need is a food processor or your favorite blender and this meal’s a breeze. Gazpacho can be smooth or slightly chunky so you have permission to make it the way you like soup best. Experiment with your blending speeds to find your own unique style. 

Gazpacho Meal Prep

How to portion Gazpacho Meal Prep?

You are just one easy pour away from perfectly portioned Meal Prep Recipe. You don’t need to heat your Gazpacho later, so feel great about using whichever plastic or glass meal prep container you have handy. If your soup will be your main dish, go for it! If you are going to add a meat or side, consider dual compartment containers or even a three-compartment meal container. You’ll be ready to go anywhere, anytime.

Gazpacho Meal Prep

More Gazpacho meal prep recipes:

  • Zuppa Pomodoro is another favorite way to give your tastebuds more tomato
  • Make your whole week green with 6 Vegetarian Meal Prep Ideas
  • Sheet Pan Shrimp Fajitas are the perfect complement for your Gazpacho 

Other tips for making Gazpacho Meal Prep :

  • Use leftover Gazpacho Recipe to make salsa for your favorite chips 
  • Pour your Gazpacho of your favorite pasta as your own special sauce
  • Flavor any meat, chicken, or fish to add a cool zest to the meal 
  • Gazpacho is incredibly versatile - let your imagination (and belly) guide you!
Gazpacho Meal Prep

Gazpacho Meal Prep Ingredients:

  • 2 lbs. Fresh Red Tomatoes (quarter each tomato)
  • 1 English Cucumber (quartered)
  • Juice of 1 Large Lemon
  • 1 Large Red Bell Pepper (seeds/core/stem discarded)
  • 2 Large Garlic Cloves
  • ½ Small Brown Onion
  • 1 C. Extra Virgin Olive Oil (optional: plus a few teaspoons for serving garnish)
  • ¼ C. Packed Fresh Basil Leaves (optional: reserve a few leaves for serving garnish)
  • 1 tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper
Gazpacho Meal Prep
Gazpacho Meal Prep

Gazpacho Meal Prep

Bright, flavorful, and refreshing — this Keto-compliant gazpacho makes for the perfect warm-weather meal! It’s also super easy and fast to prepare!
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Prep Time: 10 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Meal Prep
Servings: 4 meals
Calories: 579kcal
Author: Nick Quintero

Ingredients

  • 2 pounds fresh tomatoes quartered
  • 1 English cucumber quartered
  • 1 large Lemon juiced
  • 1 large red bell pepper core/stem/seeds removed
  • 2 large garlic cloves
  • ½ small white onion
  • 1 cup Extra-virgin olive oil plus a few teaspoons for garnish, optional
  • ¼ cup packed fresh basil
  • 1 teaspoon Sea Salt
  • 1 teaspoon ground black pepper
Get Recipe Ingredients

Instructions

  • Add all ingredients to a high-speed blender or food processor — blend/process until smooth, but still has some texture (or to desired consistency).
  • Serve chilled, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
2.9g Protein | 14.5g Carbs | 54.6g Fat | 4.4g Fiber | 579 Calories

Nutrition

Serving: 1meal | Calories: 579kcal | Carbohydrates: 14.5g | Protein: 2.9g | Fat: 54.6g | Fiber: 4.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Ramen Meal Prep

May 22, 2019 by Nick Quintero 2 Comments

Chicken Ramen Meal Prep

Chicken Ramen Meal Prep 

Ramen has a very checkered history starting with its origin and ranging to being "poor people food." When enjoyed in its traditional way, ramen is hearty and satisfying. Our Chicken Ramen meal prep recipe is gluten-free, protein-packed homemade goodness that rivals Asian takeout. The flavors of this dish are tart and tangy. The bold flavors make chicken Ramen a rich treat for lunch at work, home, or on the go. 

Chicken Ramen Meal Prep

How long will Chicken Ramen last for?

Ramen lasts for 2 to 3 weeks in the refrigerator; cooked chicken lasts up to four days, and the hard-boiled eggs will last for one week. Store Chicken Ramen in these meal prep containers.

Can Chicken Ramen be frozen?

Yes, you can freeze our Chicken Ramen meal prep recipe. Store noodles and chicken in airtight containers or freezer bags. Be sure to label and date. Chicken Ramen reheat straight from the freezer. Chicken Ramen can freeze for 4 to 5 months. 

Chicken Ramen Meal Prep

Chicken Ramen Meal Prep Ingredients:

  • ¾ lb. Boneless, Skinless Chicken Thighs (~2-3 chicken thighs)
  • 32 oz. Chicken Broth or Stock (if using low-sodium, optionally add 1 tsp. Himalayan Pink Salt)
  • 4 Radishes (thinly sliced)
  • 2 Hard Boiled Eggs (peeled and halved)
  • 2 Brown Rice and Millet Ramen Noodle Bricks (cooked to package’s directions)
  • 4 Scallions/Green Onions (sliced)
  • 1 Garlic Clove (minced
  • 1 tsp. Grated Fresh Ginger
  • 2 Tbsp. Tamari or Coconut Aminos
  • 1 Tbsp. Avocado Oil (for sautéing in the pot)
  • 1 Tbsp. Avocado Oil (for baking in the oven)
  • 1 Tbsp. Brown Onion (finely diced)
  • 1 Heaping Tbsp. Chickpea Miso Paste (or gluten-free White Miso Paste)
  • Optional Add-in’s: sriracha, sesame seeds, red chili flakes
Chicken Ramen Meal Prep

How do you make Chicken Ramen?

Our Chicken Ramen meal prep recipe is easy to make. The prep and cook times are under an hour. 

  1. Preheat oven to 375 degrees and sear chicken thighs. 
  2. Bake seared chicken thighs in the oven for 10-12 minutes. The chicken should be 165 degrees internally. We highly recommend this meat thermometer. 
  3. Make the broth. Saute garlic, ginger, and onion. Then add broth, tamari, and miso. Serve this over the noodles. 

How to portion this recipe:

The meal prep recipe yields four servings. Each serving is broth over ramen noodles, topped with sliced chicken thighs, halved hard-boiled egg, and scallions. When storing, pack broth and noodles with fresh ingredients separately. Your best bet for rationing Chicken Ramen is to use two of these bowls for broth and ramen. Once the broth is warm, pour it into the noodles and add the fresh ingredients. These meal prep containers can go from heating to serving and are freezer friendly. 

Chicken Ramen Meal Prep

More Ramen meal prep recipes:

If you enjoy our Chicken Ramen meal prep recipe -

First, let us know on Instagram @mealpreponfleek #mealpreponfleek. 

After that, check out similar meal prep recipes: 

Cold Chicken Soba Noodle Meal Prep

Popcorn Chicken with Rice Noodles and Gochujang Sauce

Sesame Chicken & Broccoli Stir Fry Meal Prep

Other tips for making Chicken Ramen:

Here at Meal Prep on Fleek, we want you to get the best from our meal prep recipes. With that said, we searched for some tips on cooking, prepping, and storing Chicken Ramen: 

  • Ramen is all about the broth and noodles. High-quality ramen doesn't need anything else! Make sure your broth is bold & flavorful. Your noodles should be fresh, homemade, and/or the best on the market. 
  • The broth's flavor comes from having many ingredients. Herbs, spices, vegetables, bone, and fat. 
  • You don't need to add salt to your broth. 
  • But you never salt the ramen water! 
  • Cook your noodles thoroughly. 
Chicken Ramen Meal Prep
Chicken Ramen Meal Prep
Chicken Ramen Meal Prep

Chicken Ramen Meal Prep

Made from wholesome and delicious ingredients, you’re sure to love this simple and gluten-free adaptation of classic chicken ramen!
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Prep Time: 10 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 50 minutes minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 335kcal
Author: Nick Quintero

Ingredients

  • ¾ pound boneless, skinless chicken thighs
  • 32 ounces chicken stock or broth
  • 4 radishes thinly sliced
  • 2 large hard boiled eggs peeled and cut in half
  • 2 Brown Rice & Millet Ramen Noodle Bricks cooked according to package directions
  • 4 Scallions sliced
  • 1 clove garlic
  • 1 teaspoon fresh ginger grated
  • 2 tablespoon Coconut Aminos
  • 1 tablespoon avocado oil
  • 1 tablespoon onion diced
  • 1 tablespoon White Miso Paste

Optional

  • Sriracha
  • Sesame Seeds
  • red chili flakes
Get Recipe Ingredients

Instructions

  • Preheat oven to 375℉.
  • While the oven comes to temperature, heat on the stove a large pot over medium/high heat.
  • Add (1 tbsp.) avocado oil, then add chicken thighs and let sear for ~2 minutes on each side.
  • Remove seared chicken thighs from pot and if the oven has come to temperature, place seared chicken thighs onto a foil-lined baking sheet greased with remaining avocado oil. Bake on the middle oven rack for ~10-12 minutes or until internal temperature is 165℉. Set Aside once cooked.
  • Meanwhile, add to the pot the onion, garlic, and ginger — sauté for ~3-5 minutes or until aromatic.
  • Next, add to the pot the chicken broth, tamari, and miso — stir to gently deglaze the pan and then raise temperature to a boil.
  • Once boiling, lower heat to medium/low and let simmer for ~15 - 20 minutes.
  • When ready to enjoy, serve broth over ramen noodles and top with sliced chicken thighs, halved hard boiled egg, scallions, and radishes (as well as any optional ingredients).

Notes

Nutrition for 1 out of 4 servings:
27.2g Protein | 15.9g Carbs | 13.8g Fat | 1.4g Fiber | 335 Calories
 
Storing and Serving Tips:
  • When storing: keep ramen broth base separate from ramen noodles and fresh toppings.
  • When reheating: add ramen noodles to ramen soup base — the noodles will clump together when stored/cooled down, BUT not to worry because they will become just as good as when they were freshly made if reheated in the ramen broth.
  • Once heated up: top with the fresh toppings just before serving and enjoying.

Nutrition

Serving: 1meal | Calories: 335kcal | Carbohydrates: 15.9g | Protein: 27.2g | Fat: 13.8g | Fiber: 1.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegetarian Cobb Salad Meal Prep

May 19, 2019 by Nick Quintero Leave a Comment

Vegetarian Cobb Salad Meal Prep

Vegetarian Cobb Salad Meal Prep

Who says vegetarians don't get enough nutrition? Our Vegetarian Cobb Salad meal prep recipe suggests otherwise. This wholesome, bright, and fresh vegetarian recipe is savory, filling, and delicious. The Vegetarian Cobb salad has earthy, roasted flavors from the vegetables, oven, and seasoning. This gluten-free vegetarian dish is suitable for lunch or dinner. 

Are you ready for #MeatlessMonday? Well, now you are!

Vegetarian Cobb Salad Meal Prep

How long will Vegetarian Cobb Salad last for?

Mix and pre-mixed salads and their ingredients last for up to 5 days. Some of the vegetables in this salad are roasted. Roasted vegetables last up to four days. Hard-boiled eggs last for one week. For best storage, pack vegetables all together in glass or plastic meal prep containers. 

Can Vegetarian Cobb Salad be frozen?

Yes and no. Roasted veggies don't freeze well. But if you don't roast your vegetables thoroughly, they will hold up better in the freezer. Cooked vegetables can freeze for up to three months. Store them in these recommended freezer bags for the greatest freshness. Make the eggs fresh or within 1 to 2 days of prepping this meal. 

How do you make Vegetarian Cobb Salad?

Making Vegetarian Cobb Salad is easy and it smells delicious! 

First, get your oven and baking sheet pan ready. Preheat oven to 400 degrees and line pan with aluminum foil. Put asparagus, scallions, radishes, beets, and carrots with 2 tablespoons of olive oil in a mixing bowl. Once fully coated, place vegetables on the sheet pan with some space in between. Cook veggies in the oven on the middle rack for about 15 minutes or until they're tender and golden. Make the vinaigrette dressing while your vegetables roast. When vegetables are done, place them on a bed of butter lettuce. Then serve with egg, lemon, cucumber, and a drizzle of vinaigrette. Enjoy and store the rest in your refrigerator inside of meal prep containers. 

Vegetarian Cobb Salad Meal Prep

Vegetarian Cobb Salad Meal Prep Ingredients:

  • 1 ¼ C. Butter Lettuce
  • 1 C. Asparagus (cut into 1-2” long segments)
  • Scallions (greens trimmed off)
  • ¾ C. Red Radishes (halved)
  • 3 Medium Gold Beets (diced)
  • 4 Medium Carrots (sliced)
  • ½ C. English Cucumber (sliced)
  • 1 Garlic Clove (grated)
  • 1 Lemon (quartered)
  • 2 Hard-boiled Eggs (quartered)
  • ¼ C. Extra Virgin Olive Oil (plus separate 2 Tbsp. for roasting)
  • 3 Tbsp. Red Wine Vinegar
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper

Optional:

  • Avocado (quartered)
Vegetarian Cobb Salad Meal Prep

How to portion this meal prep:

This vegetarian meal prep recipe yields 4 servings. Each serving has lettuce, asparagus, radishes, eggs, carrots, yellow beets, and scallions. Divide it up how you want it like you would at a salad bar. Store each serving in a Bento box meal prep container. Be sure vinaigrette is separate. You can put that in these food, sauce, and dressing cups. 

More Vegetarian Salad meal prep recipes:

Staying on a vegetarian diet doesn't need to be hard and boring! Here are more simple and delicious vegetarian meal prep recipes: 

Vegetarian Salad in a Jar

Maple Roasted Kabocha Squash & Quinoa Salad

Raw Salad with Corn and Antioxidant Rich Salad with Hummus recipes 

Vegetarian Cobb Salad Meal Prep

Other tips for making Vegetarian Cobb Salad: 

Get the best flavor, storage, preparing, and cooking tips on Vegetarian Cobb Salad. Remember this advice: 

  • If you plan on freezing your vegetarian Cobb salad, undercook the roasted vegetables. Only add salt & pepper as seasoning. Add more seasoning when you reheat them. 
  • Store the vegetables in one large container. The storage container used depends on preference. Here are some glass, oven safe, dishwasher friendly choices. Also, plastic, microwave safe, and freezer friendly choices.
  • Reheat vegetables in a cast-iron skillet. 
Vegetarian Cobb Salad Meal Prep
Vegetarian Cobb Salad Meal Prep
Vegetarian Cobb Salad Meal Prep

Vegetarian Cobb Salad Meal Prep

Packed with a beautiful medley of deliciously roasted veggies, you’re going to love this vegetarian take on the classic Cobb salad!
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Prep Time: 15 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 40 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 4 meals
Calories: 424kcal
Author: Nick Quintero

Ingredients

  • 1 ¼ cup butter lettuce
  • 1 cup Asparagus cut into 1-2 inch segments
  • 1 cup Scallions greens trimmed off
  • ¾ cup radishes halved
  • 3 medium golden beets diced
  • 4 medium Carrots sliced
  • ½ cup English cucumber sliced
  • 1 clove garlic grated
  • 1 large Lemon quartered
  • 2 large hard boiled eggs quartered
  • ¼ cup EVOO plus 2 tablespoon for roasting
  • 3 tablespoon red wine vinegar
  • ¼ teaspoon Salt
  • ¼ teaspoon black pepper
  • 1 medium Avocado sliced
Get Recipe Ingredients

Instructions

  • Preheat oven to 400℉ and line a baking sheet with foil.
  • In a large mixing bowl, asparagus, scallions, radishes, beets, and carrots with 2 tablespoons of olive oil until well-coated.
  • Spread veggies onto baking sheet in an even layer with some space between pieces (this may require a second baking sheet). Place on middle rack and roast for 15 to 25 minutes, or until tender and slightly golden.
  • While the veggies roast, prepare the simple vinaigrette by whisking together the remaining ¼ cup olive oil, red wine vinegar, grated garlic, salt, and pepper until emulsified/well-mixed. Set aside.
  • Once finished roasting, place veggies over a bed of butter lettuce and serve with (optional avocado), egg, lemon, cucumber, and a drizzle of vinaigrette (if eating immediately, if not, store vinaigrette separately from salad to prevent wilting).
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
10.1g Protein | 23.2g Carbs | 30.8g Fat | 9.4g Fiber | 424 Calories

Nutrition

Serving: 1meal | Calories: 424kcal | Carbohydrates: 23.2g | Protein: 10.1g | Fat: 30.8g | Fiber: 9.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Sriracha Honey Glazed Salmon

May 24, 2019 by Nick Quintero Leave a Comment

Sheet Pan Sriracha Honey Glazed Salmon

Thank you to GoodCook for sponsoring this Sheet Pan Sriracha Honey Glazed Salmon post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Sheet Pan Sriracha Honey Glazed Salmon

This sweet and spicy Sheet Pan Sriracha Honey Glazed Salmon recipe is highly addictive. The combination of sweet honey, spicy sriracha, and melt in your mouth salmon takes your tastebuds on an epic adventure. Serve with quinoa and green beans to make a complete meal. 

Sheet Pan Sriracha Honey Glazed Salmon

We absolutely love salmon. It is a great source of protein and healthy fats, it is easy to make, and can work with so many flavors. Baking salmon on a sheet pan is one of our favorite ways to cook it. The salmon turns out tender and it is done in no time fast! In this Sheet Pan Sriracha Honey Glazed Salmon recipe we marinaded the salmon in a combination of sweet honey and spicy sriracha. The marinade is easy to prepare and adds so much flavor to this salmon meal prep. 

Before getting started it's important to make sure that you have all of your ingredients and Good Cook meal prep containers on hand. We ran to Target because it's always like one-stop-shopping. Being able to grab all of the fresh ingredients that we need from Target and all of the essential tools has realy made meal prepping so much easier. #TimeSaver

Let's talk Sriracha Salmon recipe...

For the marinade, it's sweet with a hint of spicy. If you like things spicier, feel free to add 1-2 tablespoon more sriracha. If you like things less spicy, cut the recipe back to 1-2 tbsp. The same application applies to honey. We found the ⅓ cup honey to 5 tablespoon sriracha ratio to be perfect, but it's all about what works best for you. 

We grabbed the pre-cooked quinoa to pair with the Sheet pan Sriracha Honey Glazed Salmon at Target (from the pouch), but you can always opt to make your own while the salmon is cooking and the green beans are steaming. 

Sheet Pan Sriracha Honey Glazed Salmon Ingredients:

  • 4 Wild-caught Salmon Fillets (~4 oz. each; fresh or thawed)
  • 2-3 Scallions (sliced)
  • 1 ⅓ C. Cooked Tri-Colored Quinoa
  • ¾ lb. Fresh Strawberries
  • 12 oz. Fresh Green Beans (trimmed, steamed)
  • ⅓ C. Honey
  • 5 Tbsp. Sriracha
  • 5 Tbsp. Tamari
  • 1 Tbsp. Avocado Oil
  • ½ Tbsp. Sesame Oil plus additional/separate 3 Tsp. for greasing a sheet pan
  • 1 tsp. Garlic Granules
  • ¼ tsp. Onion Powder
  • ¼ tsp. Ground Ginger
  • ⅛ tsp. Pink Himalayan Salt

Optional:

  • 2 tsp. Black Sesame Seeds (garnish)
  • ½ tsp. Liquid Smoke (for glaze recipe)
Sheet Pan Sriracha Honey Glazed Salmon

Even the ingredients for this recipe look so fresh! Fresh summer strawberries, salmon, green beans..... our mouths are watering! 

Sheet Pan Sriracha Salmon Sauce

The marinade comes together in just a few minutes. As mentioned above, make sure to adjust the honey and sriracha to your liking. You know, by doing a little finger dipping test. 

Sheet Pan Sriracha Salmon
Meal Prep Containers at Target

Once everything is done, it's time to serve it in your portion controlled meal prep container. They are available at Target stores, but if you want to do what we like to often do and shop online, you can grab them at Target.com too! This container has two - 1 cup compartments and one -2 cup compartment. We included 1 cup each strawberry and green beans into the containers and then divided the 2 cup compartment into 1 cup cooked quinoa and one 4 ounce portion salmon. 

Sheet Pan Sriracha Honey Glazed Salmon
Sheet Pan Sriracha Honey Glazed Salmon

Sheet Pan Sriracha Honey Glazed Salmon

This sweet and spicy Sheet Pan Sriracha Honey Glazed Salmon recipe is highly addictive. The combination of sweet honey, spicy sriracha, and melt in your mouth salmon takes your tastebuds on an epic adventure. Serve with quinoa and green beans to make a complete meal. 
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Prep Time: 20 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 35 minutes minutes
Course: Main Dish
Cuisine: American
Keyword: Fish, Meal Prep, Salmon
Servings: 4 meals
Calories: 582kcal
Author: Nick Quintero

Ingredients

  • 4 4 ounces pieces Wild Caught Salmon fresh or thawed
  • 2-3 Scallions sliced
  • 1 ⅓ cup tri-colored quinoa cooked
  • ¾ pound fresh strawberries
  • 12 ounces fresh green beans trimmed and steamed
  • ⅓ cup Honey
  • 2.5 tablespoon Sriracha
  • 1.5 tablespoon Coconut Aminos or tamari sauce
  • 1 tablespoon avocado oil
  • ½ tablespoon sesame oil
  • 3 teaspoon sesame oil used for greasing pan
  • 1 teaspoon Garlic Powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon Ground Ginger
  • ⅛ teaspoon Sea Salt

Optional

  • 2 teaspoon black sesame seeds for garnish
  • ½ teaspoon liquid smoke for glaze
Get Recipe Ingredients

Instructions

  • Preheat oven to 400℉ and line a large baking sheet with foil and lightly grease to prevent salmon from sticking to foil (set aside).
  • In a medium bowl, whisk together honey, sriracha, tamari, oil then add the garlic granules, onion powder, ground ginger, salt (and optional liquid smoke) — stir until well-combined. Set aside
  • Once oven has reached temperature and glaze is made, place salmon fillets skin-side-down onto lined and lightly greased baking sheet.
  • Brush or drizzle sriracha honey glaze over each fillet until glaze is used up.
  • Bake for about 10-15 minutes (depending on thickness/size of fillets), or until fish is opaque and easily flakes with a fork.
  • Top with sliced scallions (and/or optional sesame seeds).
  • Serve on bed of quinoa and with side of steamed green beans and fresh strawberries.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 meals:
40.6g Protein | 55.2g Carbs | 21.8g Fat | 7.4g Fiber | 582 Calories

Nutrition

Serving: 1meal | Calories: 582kcal | Carbohydrates: 55.2g | Protein: 40.6g | Fat: 21.8g | Fiber: 7.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Middle Eastern Breakfast Salad Bowls

May 27, 2019 by Nick Quintero 4 Comments

Middle Eastern Breakfast Salad Bowls

Middle Eastern Breakfast Salad Bowls 

This vibrant & cool dish is reminiscent of the Mediterranean. It offers a fusion of herbs that are flavorful and healthy. Our breakfast salad bowl meal prep idea gives you a light & zesty metabolic boost first thing in the morning. This meal prep idea pairs well with sweet breakfast food and drinks like coffee and pastries. The acidity balances very well with sweets. 

Our Middle Eastern Breakfast Salad Bowls meal prep idea is a mouth-watering nutrition-packed breakfast. This dish only takes 15 minutes to prep and create. Besides the poached eggs, there isn't any cooking. 

Now let's get into the recipe, shall we?

Middle Eastern Breakfast Salad Bowls

How long will Middle Eastern Breakfast Salad Bowls last for?

The Middle Eastern breakfast salad bowls will last between 3 and 5 days in the refrigerator. The hummus lasts for up to five days. However, poached eggs only last for 2 days in the refrigerator. 

Can Breakfast Salad Bowls be frozen?

No, breakfast salad bowls are not meant for the freezer. The reason being that these are water-soluble vegetables and wilt when frozen. These are meant for refrigeration storage. 

But, good news! We have plenty of other breakfast meal prep ideas you can freeze and save for later: 

Loaded Sausage and Bacon Breakfast Casserole

Sheet Pan Sweet Potato Breakfast Hash

Sheet Pan Meal Prep Breakfast – French Toast Sticks & Sausage

Gluten-free Healthy-ish Pop Tarts

Protein Freezer Waffles

Tuscan Chickpea Scramble 

Middle Eastern Breakfast Salad Bowls

Ingredients:

  • Salad Base:
    • 1 Large Head Romain Lettuce (chopped/torn into manageable pieces)
    • 1 English Cucumber (finely diced; reserve 1 Tbsp. for Tzatziki Sauce)
    • 1 Lemon quartered into wedge slices
    • 2 C. Cooked Quinoa
    • 1 C. Diced Red Radishes
    • ½ C. Thinly Sliced Fennel Bulb
    • ½ C. Castelvetrano Olives (halved)
    • ¼ C. Roughly Chopped Fresh Mint Leaves
    • ¼ tsp. Ground Black Pepper

    Poached Eggs:

    • 4 Eggs
    • 1 Tbsp. Distilled White Vinegar
    • Water (enough to fill pot ¾ full)
    • Tall/High-walled Cooking Pot
    • Slotted Spoon

    Tzatziki Sauce:

    • ¼ C. Greek Yogurt (plain, unsweetened)
    • 2 Tbsp. Extra Virgin Olive Oil
    • 2 Tbsp. Chopped Fresh Dill
    • 5 Tbsp. Lemon Juice
    • ¼ tsp. Freshly Grated/Minced Garlic
    • ¼ tsp. Pink Himalayan Salt

    Harissa Hummus:

    • ¼ C. Hummus
    • 5 Tbsp. Mild Harissa
Middle Eastern Breakfast Salad Bowls

How do you make Middle Eastern Breakfast Salad Bowls? 

First, get your ingredients together and make the poached eggs. Then make the hummus first, Tzatziki sauce, salad last. Our breakfast salad bowl meal prep idea can be divided into four meals. Eat one now (you know, just to make sure it's good) and save the rest in your fridge. 

How to portion this meal prep:

This meal prep idea yields 4 servings. One egg goes with half a cup of quinoa, hummus, sauce, and salad. You can store separate meals in simple one-compartment meal prep containers. These come highly rated and are freezer friendly

More Breakfast Bowl meal prep recipes:

Here are some other delicious breakfast bowl meal prep ideas: 

Bacon Wrapped Asparagus Breakfast Bowls

Coffee Almond Quinoa Breakfast Bowl

Breakfast PRO Power Bowl

Beef Breakfast Sausage Egg Cups

Keto Cajun Sausage Breakfast Scramble

Middle Eastern Breakfast Salad Bowls

Other tips for making Middle Eastern Breakfast Salad Bowls:

We're sure you'll enjoy prepping this breakfast salad bowl meal prep idea. But here are a few things to remember for the best breakfast salad bowl experience. 

  • You can enjoy breakfast salad bowls cold or hot. 
  • You can add avocado. Note that it may brown. 
  • This is a versatile dish. You can customize it to your liking. 
  • Prep and enjoy this meal prep idea during the New and First Quarter Moons. 
  • You can add meat. Sausage is popular. 
  • Add buttery biscuits for a sweet taste profile and texturizing the dish. 
Middle Eastern Breakfast Salad Bowls
Meal Prep on Fleek x GoodCook Meal Prep Containers
Middle Eastern Breakfast Salad Bowls
Middle Eastern Breakfast Salad Bowls

Middle Eastern Breakfast Salad Bowls

Want to begin your day with a bright, fresh, and delicious veggie-packed breakfast? Then this Middle Eastern inspired breakfast bowl is perfect!
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Prep Time: 15 minutes minutes
Total Time: 15 minutes minutes
Course: Breakfast, Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 280kcal
Author: Nick Quintero

Ingredients

Salad

  • 1 large head romaine roughly chopped
  • 1 English cucumber sliced (reserve 1 tablespoon finely diced)
  • 1 large Lemon cut into quarters (reserve 1 tablespoon lemon juice)
  • 2 cup cooked quinoa 1 cup uncooked
  • 1 cup diced red radish
  • ½ cup thinly sliced fennel bulb
  • ½ cup olives of choice cut in half
  • ¼ cup fresh mint leaves roughly chopped
  • ¼ teaspoon black pepper

Poached Eggs

  • 4 large eggs
  • 1 tablespoon distilled white vinegar
  • Water enough to fill pot ¾ full

Tzatziki Sauce

  • ¼ cup plain Greek Yogurt
  • 2 tablespoon EVOO
  • 2 tablespoon chopped fresh dill
  • 1.5 tablespoon lemon juice
  • ¼ teaspoon finely minced garlic
  • ¼ teaspoon Sea Salt

Hummus Harissa

  • ¼ cup hummus
  • 1.5 tablespoon mild harissa
Get Recipe Ingredients

Instructions

Harissa Hummus

  • Stir together the hummus and harissa until well-incorporated.

Tzatziki Sauce

  • Combine Greek yogurt, lemon juice, extra virgin olive oil — stir until mixed. Then, stir in the 1 tablespoon of finely diced cucumber, minced garlic, chopped dill, salt, and pepper — stir until well-combined.

Salad

  • In a large bowl, toss together chopped romaine, sliced fennel, sliced radishes, sliced cucumber, and sliced olives.
  • When ready to enjoy, top salad base with a squeeze of lemon juice, garbanzo beans, harissa hummus, and tzatziki sauce — stir/toss together to coat.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
10.1g Protein | 32.3g Carbs | 12g Fat | 4.6g Fiber | 280 Calories
 
Recommended Storing:
When storing, keep harissa hummus and tzatziki sauce separate from the salad base to prevent lettuce/vegetable wilting.

Nutrition

Serving: 1meal | Calories: 280kcal | Carbohydrates: 32.3g | Protein: 10.1g | Fat: 12g | Fiber: 4.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Macrobiotic Bowl

June 23, 2019 by Nick Quintero Leave a Comment

Macrobiotic Bowl

Are you a vegan or vegetarian or just looking for a healthy treat? Then you will love the vegan meal prep recipe we have for you today—A macrobiotic bowl! This awesome medley of quinoa, corn, broccoli florets, chickpeas, and collard greens comes together with the flavors of tahini and shallot. This recipe is not only delicious but absolutely nutritious as well! Plus, we love this vegan meal prep recipe because it comes together pretty quickly at right around 30 minutes (including prep and cook time)!

Macrobiotic Bowl

This vegan Macrobiotic Bowl features nutty quinoa, nourishing greens, protein-rich chickpeas, and a savory tahini sauce. This easy to make recipe feature fresh summer corn is sure to keep you cool on those hot summer days. 

Macrobiotic Bowl

How long will this Macrobiotic Bowl last for?

Cooked quinoa and collard greens both last quite a while when stored properly—7 whole days! But, corn and broccoli generally expire within 5 days of refrigeration, So we’d say this vegan meal prep recipe has an approximately 5-day shelf life!

Can this Macrobiotic Bowl be frozen?

Yes, for sure! While cooked corn, broccoli, and collard greens will generally keep in the freezer for 10-12 months, the one caveat is the quinoa, which will most likely only last at top quality for 1-2 months. So if you do choose to freeze this Macrobiotic Bowl, just make sure you’re consuming it within a couple of months from when you originally cooked and froze it!

How do you make this Macrobiotic Bowl?

As we mentioned earlier in the article, this vegan meal prep recipe is awesome because it comes together easily and efficiently! Begin the process by bringing a large pot of water to a gentle boil. Throw in the veggies, while cooking the quinoa in a separate pot. Now it’s time to cook up the flavors in this dish, so heat a sauté pan over medium heat. Add olive oil, and add in the finely diced shallot. Add in the rest of the ingredients to the stir fry. Remove the corn kernels from the cob using a sharp knife, and then build your bowl.

Macrobiotic Bowl

How to portion this Macrobiotic Bowl?

Naturally, this is a matter of personal preference, but we liked this nutritious vegan dish best served in a single compartment meal prep container, dividing it so there was individual space for each of the four main elements featured in the recipe! If you’re new and need some further info about what kind of containers best suit your needs, we suggest checking out MPOF’s very own Ultimate Guide to Meal Prep Containers!

More vegan meal prep recipes:

We love our vegan and vegetarian readers at Meal Prep On Fleek, so we have quite an assortment of recipes suited to your dietary preferences! For next week, consider our

  • Vegan Shakshuka Meal Prep
  • Try these 10-Minute Raw Vegan Brownies for a sweet treat!
  • Maple Roasted Kabocha Squash & Quinoa Salad 
  • Cauliflower Steak With Quinoa & Tahini Meal Prep 
Macrobiotic Bowl

Other tips for making this Macrobiotic Bowl:

  1. Be sure to rinse your quinoa in a mesh strainer, even if it’s been pre-rinsed—Quinoa has a natural coating on it called saponin that gives it a bitter taste if not first washed off.
  2. If you have a rice cooker, you can cook quinoa in it as well.

Macrobiotic Bowl Ingredients:

  • 1 Cup Quinoa, uncooked
  • 3 Cups Corn (3-4 Ears)
  • 2½ Cups Broccoli Florets
  • 1 Teaspoon Olive Oil
  • 2 Tablespoons Shallot, finely diced
  • 2½ Cups Collard Greens, cut into ¼” ribbons, packed
  • ¼ Teaspoon Salt
  • 1 Cup Cooked Chickpeas, drained and rinsed
  • ½ Cup Tahini
  • 2 Tablespoons Soy Sauce
  • 2 Tablespoons Water
Meal Prep on Fleek x GoodCook Meal Prep Containers
Macrobiotic Bowl
Macrobiotic Bowl

Macrobiotic Bowl

This vegan Macrobiotic Bowl features nutty quinoa, nourishing greens, protein-rich chickpeas, and a savory tahini sauce. This easy to make recipe feature fresh summer corn is sure to keep you cool on those hot summer days. 
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Prep Time: 7 minutes minutes
Cook Time: 23 minutes minutes
Total Time: 30 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 624kcal
Author: Nick Quintero

Ingredients

  • 1 cup quinoa
  • 3 cups Corn from 3-4 ears
  • 2.5 cups broccoli florets
  • 1 teaspoon olive oil
  • 2 tbs shallots finely diced
  • 2.5 cups collard greens cut into ¼ inch ribbons
  • ¼ teaspoon Salt
  • 1 cup chickpeas (canned) rinsed and drained
  • ½ cup tahini
  • 2 tablespoon Coconut Aminos or soy sauce if not gluten-free
  • 2 tablespoon Water
Get Recipe Ingredients

Instructions

  • Bring a large pot of water to a gentle boil. Meanwhile, cook quinoa as per the package directions.
  • When the large pot of water begins to boil, add in the corn cobs. After 5 minutes, add the broccoli florets, and cook 3 minutes longer, until crisp/tender and vibrant green. Remove the corn, and place on a cutting board to cool, and then drain the broccoli in a colander, and place in an ice bath to stop the cooking.
  • Heat a sauté pan over medium heat. Add olive oil, and add in the finely diced shallot. Stir until fragrant, about 1 minute, then add in the collard greens, stirring until slightly wilted, about 2-3 minutes. Add in the chickpeas and ¼ teaspoon salt, and stir until heated through about 2 additional minutes.
  • Remove the corn kernels from the cob using a sharp knife, and then build your bowl. Divide among four containers the corn, quinoa, broccoli, and collard green mixture. In a small bowl, mix the tahini and soy sauce, thinning out with the water as desired. Equally, drizzle on top of each bowl. Store, serve, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
22.9g Protein | 83.8g Carbs | 28.2g Fat | 14.4g Fiber | 624 Calories

Nutrition

Serving: 1meal | Calories: 624kcal | Carbohydrates: 83.8g | Protein: 22g | Fat: 28.2g | Fiber: 14.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Oven Baked BBQ Chicken and Veggies Meal Prep

February 27, 2023 by Nick Quintero Leave a Comment

Oven-baked BBQ Chicken and Veggies Meal Prep is a great spin on an American fave!

Today, we're super excited to share our Oven Baked BBQ Chicken meal prep idea with you! Barbecue chicken is an American classic and for good reason. The tangy flavor of sauce with juicy chicken makes for a mouth-watering combination. And don't you love when the sauce caramelizes on the chicken skin?! Nothing says freedom like digging into a flavorful entree like this and enjoying it with family.

This recipe is unique insofar as it'll taste as if you grilled it, but it also boasts layers of flavors. That's because it calls for using BBQ rub AND sauce for a smoky, straight-off-the-grill taste.

Oven Baked BBQ Chicken and Veggies Meal Prep

Oven-Baked BBQ Chicken and Veggies Meal Prep Ingredients

  • 2 lbs. chicken thighs (bone-in, skin-on)
  • 4 small Russet potatoes (cut Hasselback style)
  • 1 bunch asparagus (cut in half and ends trimmed)
  • 4 large carrots (halved lengthwise)
  • 3 minced garlic cloves
  • ½ cup grape tomatoes (optionally on the vine)
  • 2 cups fresh green beans (trimmed)
  • 1 cup smoky BBQ sauce (use Whole30 compliant, if needed)
  • ¼ cup BBQ style spice rub (use Whole30 complaint, if needed)
  • 2 tablespoon dried thyme
  • 2 tablespoon dried rosemary
  • 3 tablespoon avocado oil (1 Tbsp. for greasing sheet pans, 1 Tbsp. for the skillet, 1 Tbsp. for tossing veggies)
  • 1 tsp. Himalayan pink salt
  • 1 tsp. ground black pepper
  • Optional: Lime wedges; fresh Italian parsley
Oven Baked BBQ Chicken and Veggies Meal Prep

How to Make Oven Baked BBQ Chicken and Veggies

Moisture and having big, bold flavor is the key to great BBQ chicken. Prep time is only 15 minutes and your oven does the rest. The fun part is watching the meal come together as its cooking. Plus, your home will smell like a bonafide BBQ restaurant!

To prep this meal, start with mixing vegetables, oil, and seasonings in a bowl. Once mixed all together, place on a sheet pan. Then prepare the chicken by patting the thighs dry to remove excess water. Rub on seasonings and BBQ rub. Place the chicken thighs in a cast-iron skillet and bake for a total of 45 minutes. 

After the chicken bakes, remove it from the oven and add BBQ sauce. Broil the oven-baked BBQ chicken on the top oven rack for 3-5 minutes. Let chicken rest and vegetables cool for ten minutes. After that, serve, devour, and save the rest! 

How to Serve and Store Oven Baked BBQ Chicken and Veggies

Our meal prep recipe for Oven Baked BBQ Chicken yields a whopping six servings! For meal prepping, put the entree in a 3-compartment meal prep container. Add the chicken thigh and veggies. Toss in some tomatoes, carrots, green beans, and a handful of asparagus. Then add a baked potato in each container. 

Please note that cooked chicken and veggies last up to 4 days in the refrigerator. Baked potatoes last 5-7 days in the fridge. 

And in case you were wondering, yes, you can freeze oven-baked BBQ chicken for up 3 months. When you're ready to freeze leftovers, simply put them into a freezable meal prep container or freezer bag.  To defrost, let the chicken thaw in the fridge for a day ahead of time. The ideal internal temperature is 165 degrees Fahrenheit. Be sure to check with a food thermometer. 

If you plan on freezing cooked vegetables, don't cook them completely so they retain some of that crunch.

Tips for Freezing Chicken

Pro tip: oven-baked BBQ chicken holds up even better in a vacuum-sealed bag. The chicken is the star of the show, but the vegetables are great supporting actors! With that said, you can freeze baked potatoes and the other vegetables used in this meal prep recipe. Our favorite is the Foodsaver larger unit with handheld vacuum.

Oven Baked BBQ Chicken and Veggies Meal Prep
Oven Baked BBQ Chicken and Veggies Meal Prep

More Baked Chicken Meal Prep Recipes

  • Chicken Adobo Meal Prep
  • Filling Southwestern Chicken Bake Meal Prep
  • Lemon Herb Chicken And Potato Sheet Pan
  • Whole30 Baked Buffalo Chicken Casserole
  • Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

 

Oven Baked BBQ Chicken and Veggies Meal Prep
Meal Prep on Fleek x Goodcook recommended Meal Prep Containers
Oven Baked BBQ Chicken and Veggies Meal Prep

Oven Baked BBQ Chicken and Veggies Meal Prep

Bursting with classic BBQ flavors that taste (and look) like it was just freshly grilled, you’ll love this easy, oven-baked BBQ chicken and veggies meal prep recipe! 
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Prep Time: 15 minutes minutes
Cook Time: 1 hour hour
Total Time: 1 hour hour 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 6 meals
Calories: 575kcal
Author: Nick Quintero

Ingredients

  • 2 pounds chicken thighs bone-in, skin-on
  • 4 small russet potatoes cut Hasselback style
  • 1 bunch asparagus cut in half and trimmed
  • 4 large carrots halved lengthwise
  • 3 cloves garlic minced
  • ½ cup grape tomatoes
  • 2 cup fresh green beans trimmed
  • 1 cup smoky BBQ sauce use Whole30 compliant if needed
  • ¼ cup BBQ-style spice rub use Whole30 compliant if needed
  • 2 tablespoon dried thyme
  • 2 tablespoon dried rosemary
  • 3 tablespoon avocado oil divided
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 400℉ and line 2 large baking sheets with foil and coat them with avocado oil.
  • In a large bowl, toss together veggies, 1 tablespoon oil, dried thyme, dried rosemary, garlic, salt, and pepper until well-coated. Transfer veggies to sheet pans, with potatoes, and carrots on one pan, and green beans, tomatoes, and asparagus on the other.
  • Prepare chicken by spreading the BBQ rub in an even layer all over the chicken thighs.
  • Put the chicken thighs in a cast-iron skillet, skin side up, and place on the middle rack in the oven. Add the sheet pan with potatoes and carrots to the oven and cook both for about 15 minutes.
  • After 15 minutes, open the oven door just enough so that you can flip the chicken on the sheet pan. Add the second sheet pan, and bake all the veggies and chicken for another 15 minutes, until everthing has roasted. Potaoes and carrots will be fork tender; green veggies will be, too.
  • Now, remove chicken from oven, drain off excess juices. Then, pour bbq sauce over chicken and evenly spread bbq sauce all over each piece of chicken until well-coated (making sure to finish with chicken thighs skin side up). Place on top oven rack and turn on broil. Let broil for 3-5 minutes, or until sauce is thickened, bubbling, and lightly charred/caramelized. Once cooked, let chicken rest for 10 minutes before cutting.
  • When everything else has finished cooking, serve Bbq chicken over a bed of these mixed roasted veggies.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings:
38.3g Protein | 53.1g Carbs | 25.6g Fat | 7.9g Fiber | 575 Calories

Nutrition

Serving: 1meal | Calories: 575kcal | Carbohydrates: 53.1g | Protein: 38.3g | Fat: 25.6g | Fiber: 7.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Oven Baked BBQ Chicken and Veggies Meal Prep

Sheet Pan Chimichurri Chicken and Veggies

June 20, 2019 by Nick Quintero 2 Comments

Sheet Pan Chimichurri Chicken and Veggies

Thank you to GoodCook for sponsoring this Sheet Pan Chimichurri Chicken and Veggies post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Sheet Pan Chimichurri Chicken and Veggies

Easy to prepare and full of flavor, this sheet pan chimichurri chicken and veggies recipe will be your new go-to for a delicious and wholesome meal!

Sheet Pan Chimichurri Chicken and Veggies

Don’t judge us. Our addiction to sheet pan recipes is so real. And we know we aren’t the only ones who are also addicted. One of the number one recipe requests we have is for “sheet pan recipes.” So, we are here to deliver with this easy, fresh, and very flavorful Sheet Pan Chimichurri Chicken and Veggies recipe. 

If you’re not familiar with chimichurri sauce, it is a loose oil-based condiment that is typically paired with meat. There are quite a few varieties, but we used a more traditional version with cilantro and parsley. 

The ingredient list looks a little long, but we guarantee that you already have many of the necessary items on hand. For the ingredients, you are missing, plus your Good Cook meal prep containers, you can head to Target. It’s our favorite place for one stop shopping. They have really expanded upon their produce section, which is why we knew a chimichurri sauce had to happen after we spotted their fresh herbs and summer green beans. 

For the recipe, it is just a matter of baking your chicken, potatoes and summer fresh green beans on a sheet pan. Then, whipping up your chimichurri sauce while the sheet pan is in the oven. All of the ingredients for the sauce go straight into the blender (or food processor), so you won’t have a ton of dirty dishes to clean up afterward. 

How to serve and store.

After everything is done cooking, it’s just a matter of getting your meal prep containers ready for the week! Our go-to containers for this dish are the red three-compartment Good Cook Meal Prep Containers. This set denotes the sections for each protein, vegetable, and grain, making it very easy to put together a balanced meal. The largest compartment is for your vegetables and/or fruit. In this case, it was the green beans. We also made room for the chimichurri sauce too. However, feel free to put the chimichurri sauce right on top of the chicken during prep. 

The two smaller compartments are for your protein and grain. We put the chicken (your protein) in one compartment and the potatoes in the second. Grains can also be considered starch, i.e., potatoes in this recipe. 

This meal prep will last up to 4 days in the refrigerator, but we guarantee you it won’t even last long. If you’re like us, you will find yourself craving this for dinner, too. That chimichurri sauce is to die for! 

Meal Prep on Fleek at Target

If you haven’t grab your containers yet, they are now available at Target stores nationwide. Or, if you want to do what we like to do often and shop online, you can grab them at Target.com too!

Sheet Pan Chimichurri Chicken and Veggies Ingredients:

Chicken and Veggies:

  • 1.5 lbs. Chicken Thighs (boneless, skinless)
  • 1 lb. Mini Gold Potatoes (cut into quarters)
  • 3 C. Fresh Green Beans (trimmed)
  • 3 Tbsp. Avocado Oil
  • 2 tsp. Ground Black Pepper
  • 1 tsp. Pink Himalayan Salt

Chimichurri:

  • 1 Bunch Fresh Flat Leaf Italian Parsley (leaves only)
  • 1 Bunch Fresh Cilantro (leaves only)
  • Juice of 1 Lemon
  • Juice of 1 Lime
  • 2 Garlic Cloves
  • ½ C. Extra Virgin Olive Oil
  • 2 Tbsp. Red Onion
  • 2 tsp. Pink Himalayan Salt
  • ¼ tsp. Red Chili Pepper Flakes

Get the best chimichurri recipe HERE

Sheet Pan Chimichurri Chicken and Veggies
Sheet Pan Chimichurri Chicken and Veggies
Sheet Pan Chimichurri Chicken and Veggies
Sheet Pan Chimichurri Chicken and Veggies
Sheet Pan Chimichurri Chicken and Veggies

Sheet Pan Chimichurri Chicken and Veggies

Easy to prepare and full of flavor, this sheet pan chimichurri chicken and veggies recipe will be your new go-to for a delicious and wholesome meal!
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Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 649kcal
Author: Nick Quintero

Ingredients

Chicken and Veggies

  • 1.5 pounds chicken thighs boneless and skinless
  • 1 pound mini gold potatoes cut into quarters
  • 3 cups fresh green beans trimmed
  • 3 tablespoon avocado oil
  • 2 teaspoon black pepper
  • 1 teaspoon Salt

Chimichurri Sauce

  • 1 bunch fresh fla leaf italian parsley leaves only
  • 1 bunch Fresh cilantro leaves only
  • 1 medium Lemon juice only
  • ½ medium lime juice only
  • 2 cloves garlic
  • ½ cup olive oil
  • 2 tablespoon red onion
  • 2 teaspoon Sea Salt
  • ¼ teaspoon red chili pepper flakes
Get Recipe Ingredients

Instructions

  • Preheat oven to 400℉ and line 2 sheet pans (or one large sheet pan) with foil — set aside.
  • In a medium mixing bowl, toss together potatoes and one tablespoon’s worth of avocado oil together until well-coated.
  • In a separate bowl, toss green beans in one tablespoon’s worth of avocado oil until coated — set aside.
  • Spread potatoes, in an even layer, onto sheet pan, trying not to over-crowd.
  • Next, coat chicken thighs in remaining one tablespoon’s worth of avocado oil and place onto sheet pan.
  • Place chicken and veggies into oven (middle rack) and roast for 35-40 minutes or until chicken has reached internal temperature of 165℉ and potatoes are fork tender and golden browned. During the last 10 minutes of roasting, make space for green beans and let them cook until bright green and slightly tender. Season chicken and veggies with salt and pepper.
  • While the chicken and veggies roast, prepare chimichurri sauce by adding all ingredients (except olive oil) to a high speed blender or food processor — pulse a few times util herbs are slightly broken down. Then, add olive oil and pulse a few more times until everything is combined, but chimichurri still has some texture.
  • Spoon chimichurri over chicken just prior to serving/enjoying and keep in separate container when storing.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings (although this could easily make 5-6 servings)
37.6g Protein | 28.8g Carbs | 44.7g Fat | 4.4g Fiber | 649 Calories

Nutrition

Serving: 1meal | Calories: 649kcal | Carbohydrates: 28.8g | Protein: 37.6g | Fat: 44.7g | Fiber: 4.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Mexican Whole Grain Rice & Quinoa Casserole Meal Prep

May 1, 2022 by Nick Quintero Leave a Comment

Mexican Whole Grain Rice & Quinoa Casserole blog
Thank you to VeeTee Rice for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

One dish Mexican Whole Grain Rice & Quinoa Casserole Meal Prep is an easy option for a fast weekend meal prep. Made with only 5 ingredients this gluten-free recipe is hearty, filling and a balanced meal of all macronutrients. 

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

This Mexican Whole Grain Rice & Quinoa Casserole Meal Prep is probably one of the easiest recipes on our website! Made with only 5 ingredients, including Vee Tee Rice, which is cooked in 2 minutes you can have this in the oven in no time, so you can start working on your next meal prep recipe.

If you have been reading our blog for a while, you know that we are very big on eating mostly whole ingredients. We try to stay away from things like added chemicals and preservatives in our meals. This is one of the reasons why we always use Vee Tee rice in our meal preps. Their products are free of both chemicals and preservatives. The trays are also fully recyclable, which is a huge win in our book!

The possibilities for rice meal preps is endless too! From Greek Turkey & Rice Bowls to Lighter Mango Chicken Sticky Rice, stir-fries and more! The list of possibilities with Vee Tee's gluten-free, vegetarian-friendly rice could go on forever! We mean, did you catch the vegan curry we made with their basmati rice? It was AH-MAZING!

We know you will love the Mexican twist with their Whole Grain & Quinoa Rice just as much! Ole!

Mexican Whole Grain Rice & Quinoa Casserole Meal Prep Ingredients:

  • 1.5 packages Vee Tee Whole Grain & Quinoa Rice Mix
  • 1 pound chicken breast, cooked and shredded/chopped
  • 1 cup enchilada sauce
  • 1 cup jalapeno refried beans
  • 1 cup shredded Mexican cheese
  • chives, for garnish
  • mixed greens and plantain chips, optional
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole blog
Mexican Whole Grain Rice & Quinoa Casserole blog

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

One dish Mexican Whole Grain Rice & Quinoa Casserole Meal Prep is an easy option for a fast weekend meal prep. Made with only 5 ingredients this gluten-free recipe is hearty, filling and a balanced meal of all macronutrients. 
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Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Course: Main Dish
Cuisine: Mexican
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 450kcal
Author: Nick Quintero

Ingredients

  • 1.5 servings Vee Tee Whole Grain Rice & Quinoa
  • 1-2 pound Chicken Breast cooked and shredded
  • 1 cup enchilada sauce can use 1 ¼ cups for more flavor, if desired
  • 1 cup jalapeno refried beans
  • 1 cup shredded cheese
  • chives for garnish
  • mixed greens for serving
  • plantain chips for serving
Get Recipe Ingredients

Instructions

  • Pre-heat oven to 350 degrees F
  • Line a 8x8 in pan with parchment paper
  • Cook VeeTee Rice according to directions
  • Mix rice, chicken, refried beans, enchilada sauce and half cheese together in a bowl
  • Pour mixture into baking dish
  • Top with remaining cheese
  • Cover and bake for about 30 minutes
  • Allow to cool slightly before cutting
  • Evenly divide into 4 meal prep containers
  • Serve with mixed greens, plantain chips and chives, if desired.

Notes

Nutrition for 1 out of 4 servings (not including mixed greens and plantain chips)
38.3g P | 44.2g Carbs | 13g Fat | 5.3g Fiber | 450 Calories

Nutrition

Serving: 1meal | Calories: 450kcal | Carbohydrates: 44.2g | Protein: 38.3g | Fat: 13g | Fiber: 5.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot Breakfast Casserole

December 5, 2018 by Nick Quintero 6 Comments

Whole30-Crockpot-Breakfast-Casserole

We get it. Waking up can be difficult, and even an early bird has the occasional rough morning. Who wants to think about making breakfast when you're still half-asleep? Not us! Just one more reason why we love meal prep, for making our morning routine as easy as grab-and-go! Because of this, we want to show you a recipe for an eggs-emplary (too cheesy? =P) start to your day: Our favorite crockpot breakfast casserole recipe that is loaded with potatoes, egg, sausage, and veggies! A true breakfast of champions.

15 minutes, meal prep fam! That’s all the time it takes to assemble and prepare the ingredients for cooking for this nutritious crockpot breakfast. Once you’ve done that, the only thing you have to do is wait a couple of hours for the crockpot to do the heavy lifting, and you have a 6-serving meal! Imagine having 6 mornings a week where you didn’t have to cook breakfast before running out the door. If that sounds nice, then this crockpot breakfast meal prep recipe is surely for you!

If you've been following us for any amount of time, you'd know that we love slow cooking! There’s satisfaction in knowing a great deal of time was invested in making a meal. One wonderful thing the crockpot does for this dish it that it keeps the eggs moist, and allows them to marinate in the flavors of the veggies and sausage as everything cooks. Your 2-hour time investment results in many flavors packed into 1 healthy meal that serves for a whole week. And for that reason, we think this crockpot breakfast recipe is well worth it!

Yet another added benefit of this meal prep recipe is actually the moisture itself! Other than making for a tender, tasty meal, it also makes this crockpot breakfast ideal for freezing and reheating. Maybe you want to eat 3 of the 6 portions one week, while alternating with another breakfast option (like our bacon wrapped asparagus breakfast bowl or keto Cajun sausage breakfast scramble). No problem, we love variety too! Just portion your other 3 servings of this crockpot breakfast into your favorite meal prep container, pop them in the freezer, and voila! They’ll be ready to be reheated and eaten for next week.

Whole30 Crockpot Breakfast Casserole Ingredients:

2 potatoes, peeled and thinly sliced

8 eggs

¼ cup coconut milk

1 teaspoon sea salt

Black pepper, to taste

1 pound chicken sausage, compliant, cooked

1 cup sliced mushrooms

1 red bell pepper, sliced thinly

4 cups fresh spinach

We all know the importance of eating your veggies, especially leafy greens. Good thing this crockpot breakfast recipe contains loads of spinach! Spinach is chock-full of vital nutrients like Vitamin A (great for the eyes and organ function), Vitamin C (for antioxidant and immune benefits), half your daily value of Vitamin K1 (for blood clotting), folic acid, iron, and calcium. Let’s not forget about the red bell peppers too! Getting their rich color from carotenoids, the red bell peppers in this crockpot breakfast recipe offer their own host of nutritional benefits! And when you add these benefits to almost 24g of protein and 18.8g of healthy fats per serving, what you have is a keto-friendly breakfast choice that will nourish your body and give it the energy it needs for a successful day.

Whole30 Crockpot Breakfast Casserole
Whole30-Crockpot-Breakfast-Casserole

Crockpot Breakfast Casserole

This hearty breakfast casserole layers potatoes, sausage, and tons of veggies. Slow cooking the casserole leaves the eggs moist, making this casserole perfect for freezing and reheating.
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Prep Time: 15 minutes minutes
Cook Time: 2 hours hours
Total Time: 2 hours hours 15 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep, Slow Cooker
Servings: 6 meals
Calories: 329kcal
Author: Nick Quintero

Ingredients

  • 2 medium potatoes thinly sliced
  • 8 large eggs
  • ¼ cup full fat coconut milk
  • 1 teaspoon Salt
  • black pepper to taste
  • 1 pound whole30 compliant chicken sausage we use Aidelle's brand
  • 1 cup sliced mushrooms
  • 1 medium red bell pepper thinly sliced
  • 4 cups fresh spinach
Get Recipe Ingredients

Instructions

  • Using a mandoline, thinly slice the potatoes.
  • Lay the potatoes out on the bottom of the crockpot to form a bottom layer.
  • Whisk eggs with coconut milk, salt and pepper.
  • Alternate adding half of the sausage, mushrooms, peppers, spinach and eggs, making 2 layers on top of the potatoes.
  • Slow cook on high for 2 hours.

Notes

Nutrition for 1 out of 6 servings:
23.7g Protein | 15.6g Carbs | 18.8g Fat | 3.1g Fiber | 329 Calories

Nutrition

Serving: 1serving | Calories: 329kcal | Carbohydrates: 15.6g | Protein: 23.7g | Fat: 18.8g | Fiber: 3.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
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