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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

Leftover Turkey Sweet Potato Shepherd’s Pie

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Meal Prep Ideas - Sweet Potato Shepherds Pie

Here we come to tantalize your tastebuds once more with another scrumptious meal prep idea. You know how holiday feasts go. When they’re over, if you’re the host, there’s usually all this leftover food to deal with. Well, we’ve searched our list of meal prep ideas and we have just the recipe to assist! This time we’re using our holiday leftovers to create a healthy but delicious shepherds pie which can be easily whipped up in an hour. Sweet potato shepherds pie will give a whole30 twist on lunch. Delicious!

Revitalize holiday leftovers into a delicious Whole30 compliant casserole. We used broccoli and mushrooms, but feel free to use whatever veggies you have leftover. Shaved Brussels sprouts, carrots, or green beans all work great in this healthy Shepherd’s Pie.

How Long Will this Sweet Potato Shepherds Pie Meal Prep Idea Last For?

Fact is, pesky bacteria likes to take over food when the food temperature is ideal. Therefore if the sweet potato shepherds pie is left out for more than two hours at room temperature, it should be discarded. When refrigerated sweet potato shepherds pie can last from 3 to 5 days. It can simply be covered with foil while in the baking dish unless you have a baking dish with a lid.

Can Sweet Potato Shepherds Pie be frozen?

Yes! Sweet potato shepherds pie can be frozen for 4 to 6 months, once the temperature is kept at a constant 0°F.

How Do You Make Sweet Potato Shepherds Pie?

So here we go! Do you have your measured ingredients? You require your main ingredients such as the sweet potatoes, coconut milk, turkey fillings and desired seasonings for added flavor. Once all your ingredients and measuring equipment have been collected - let’s start.

Preheat your oven to 400 degrees. Scoop roasted sweet potato flesh into your mixing bowl. Add your coconut milk and also mix in your choice of seasonings. Saute olive oil, garlic, and onion in a skillet for 5 to 7 minutes until softened. Include into the skillet your broccoli and mushrooms and allow to saute for another 3 to 4 minutes. Add in your choice of fresh or dried herbs for seasoning.

Then pour in your chicken stock and dijon mustard. Add in your arrowroot flour and whisk to combine thoroughly. Mix in the chopped turkey. Pour in the filling into an 8 x 8 or similar casserole dish. Top with your sweet potato mixture from your bowl by spreading in mounds above the filling, until it is all covered. Allow baking for 25 minutes until there is bubbling or the sweet potato topping begins to bet brown.

How Do You Portion Sweet Potato Shepherds Pie?

This revitalizing meal prep ideas recipe will give 4 hearty servings which will be sure to satisfy your cravings.

More Meal Prep Ideas - Sweet Potato Recipes

Apart from being an excellent source of most of our vitamins, sweet potato is rich in iron, fiber, and calcium. Imagine that! And guess what… we have more meal prep ideas including sweet potato recipes for you! Hurray!

Other Tips For Making Sweet Potato Shepherds Pie

There’s nothing wrong with making a slight adjustment to a recipe to achieve an interesting twist on a delicious meal. For our meal prep ideas recipe, we suggest a few tips which can further enhance your experience.

  • Use roasted sweet potatoes to create your mashed sweet potato topping. The roasting process causes the sweet potato to caramelize. Thus infusing the sweet potato flavor which is further enhanced with your choice of seasoning.
  • Full fat milk can be used with the sweet potatoes for a creamier and richer taste and texture. Yummy!
  • Because arrowroot does not clump up like flour or starch, it can be easily whisked directly into the filling. If you are using flour or starch, mix measured amounts in water, then add to the skillet of filling.

Next time you have those leftovers, use them to whip up this, meal prep ideas - sweet potato shepherds pie recipe!

 

Whole30 Leftover Turkey Sweet Potato Shepherd’s Pie Ingredients:

  • 3 cups sweet potato, mashed (from roasted sweet potatoes)
  • A ¼ cup of coconut milk
  • Salt and pepper, to taste

Turkey Filling:

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups broccoli (or other leftover veggies), chopped
  • 1 cup mushrooms, sliced
  • 2 cups chicken broth (or turkey stock)
  • 1 tablespoon fresh thyme, chopped
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh sage, chopped
  • 1 teaspoon dijon mustard (compliant)
  • Salt and pepper to taste
  • 2 tablespoons arrowroot
  • 2 cups leftover turkey, chopped
sweet potato shepherds pie
sweet potato shepherds pie
sweet potato shepherds pie
Meal prep ideas - sweet potato shepherds pie
Whole30 Leftover Turkey Sweet Potato Shepard's Pie

Leftover Turkey Sweet Potato Shepherd’s Pie

Revitalize holiday leftovers into a delicious Whole30 compliant casserole. We used broccoli and mushrooms, but feel free to use whatever veggies you have leftover. Shaved Brussels sprouts, carrots, or green beans all work great in this healthy Shepherd’s Pie.
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Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Turkey
Servings: 4 meals
Calories: 453kcal
Author: Nick Quintero

Ingredients

  • 3 cups sweet potato mashed (from roasted sweet potatoes)
  • ¼ cup coconut milk can use full fat for creamier potatoes
  • salt & pepper as desired

Turkey Filling

  • 1 tbs olive oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 2 cups Broccoli or other leftover veggies
  • 1 cup mushrooms sliced
  • 2 cups chicken or turkey stock
  • 1 tbs fresh thyme
  • 1 tbs fresh rosemary
  • 1 tbs fresh sage
  • 1 teaspoon Dijon Mustard whole30 compliant
  • salt & pepper as desired
  • 2 tablespoon arrowroot flour
  • 2 cups leftover turkey chopped

Instructions

  • Preheat oven to 400 degrees.
  • Scoop roasted sweet potato flesh, and then mix with coconut milk.
  • Season with salt and pepper to taste, and set aside.
  • In a skillet, add olive oil, onion, and garlic. Saute for 5-7 minutes until softened.
  • Add broccoli and mushrooms, and saute another 3-4 minutes, while seasoning with fresh or dried herbs and salt and pepper.
  • Add chicken stock and dijon mustard. Add arrowroot, and whisk to combine. Arrowroot doesn’t clump like wheat flour and corn starch, so it’s okay to add directly to your liquid as long as you’re whisking it in. If using corn starch or wheat flour as a sub, combine it with a few tablespoons of water before adding it to your pan.
  • Mix in chopped turkey, and then add to an 8x8 or similar sized casserole dish.
  • Scoop sweet potatoes in mounds around the top of your filling, and then gently spread into a layer across the top of your pan.
  • Bake for 25 minutes until bubbling and starting to brown on top.

Notes

Nutrition for 1 out of 4 servings:
29.4g Protein | 58.1g Carbs | 10.3g Fat | 6.2g FIber | 453 Calories

Nutrition

Serving: 1meal | Calories: 453kcal | Carbohydrates: 58.1g | Protein: 29.4g | Fat: 10.3g | Fiber: 6.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Double Chocolate Donuts

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Meal Prep Ideas - Double Chocolate Donuts

Is a vegan lifestyle void of tasty treats? Nope! Say hello to this sweet vegan indulgence, another one of our delectable meal prep ideas. Drum roll please…., Meal prep ideas presents our Chocolate donuts recipe! We can already hear the cheers of those sweet tooth owners who are sure happy for such a toothsome snack. Within 35 minutes, your chocolate donut snack can be ready for snacking.

Vegan Double Chocolate Donut Meal Prep

A sweet vegan treat for snack time! These baked double chocolate donuts are made healthier by using oat and almond flours.

Vegan Double Chocolate Donut Meal Prep

How Long Will Chocolate Donuts Last For?

Sadly, a good donut can last for three hours at room temperature before losing that awesome fresh taste. Yet they will comfortably last for 1 to 2 days in an airtight container before mold growth and drying out. If you put your chocolate donuts into airtight meal prep containers or storage bags in the fridge, they could last 5 to 7 days. Although they tend to get a bit soggy and the glaze may melt off.

Can Chocolate Donuts Be Frozen?

Indeed the product of this meal prep ideas recipe can remain frozen for 3 months. Of course to achieve this result they must be properly stored in airtight containers or heavy-duty freezer bags. Also, you may have to do a few other things first before we get to that possible 3 months of storage.

Use wax paper to cover a cookie sheet. Then place your glazed donuts in one layer on the sheet with sufficient space so that they don’t touch. Place the cookie sheet into the freezer for 4 to 6 hours or overnight. Ensure they are completely frozen before removal from the freezer. Once you remove them from the freezer, use a spatula to remove each donut from the sheet and place into a storage container or freezer-bag one at a time. Do so quickly, you wouldn’t want your chocolate donuts to thaw out right away!

Vegan Double Chocolate Donut Meal Prep

How Do You Make Chocolate Donuts?

Gather your measured ingredients, mixing bowl, donut pan, and other necessary items. Let’s get ready to bake our batch of scrumptious chocolate donuts. For this recipe, there are two things we need to make, the donut batter and the glaze. Let’s begin

Preheat oven to 350 ℉. Mix your dry ingredients together in a mixing bowl. This would entail, your almond flour, oat flour, coconut sugar, cocoa, baking soda, and sea salt. Prepare the ingredients for your wet ingredients in a smaller bowl by mixing almond milk, flax meal, vanilla, and coconut oil. One these are mixed sufficiently pour into your dry ingredients to combine but do not overmix.

Spray your donut pan with a light coating of coconut oil to prepare for the batter. Divide the batter evenly into six donuts. Bake for 14 to 16 minutes. Prepare your glaze by mixing its listed ingredients together. Apply the glaze to donut when they have been sufficiently cooled by dipping the top of each donut into the glaze. Top donuts with coconut powder or any fun topping of your choice, be it seed, or nut.

Vegan Double Chocolate Donut Meal Prep

How To Portion Chocolate Donuts?

This simply amazing meal prep ideas recipe serves 6 delicious donuts when finally removed from the oven.

More Chocolate Meal Prep Ideas Recipes

Looking for more chocolatey snack recipes? We’ve got you covered! Here are a few meal prep ideas recipes to get that chocolate desires fulfilled.

Vegan Double Chocolate Donut Meal Prep

Other Tips For Making Chocolate Donuts

  • For an even healthier twist on your chocolate donuts recipe use oats or almond flour instead of regular flour.
  • To get a powdered coconut sugar topping for your donut, just blend coconut sugar at a high speed until powdered.
  • If you don’t have a donut pan, that’s just an opportunity for some creativity! Try making ‘donut holes’ with a muffin pan.
  • Chopped nuts, shredded coconut, and pepitas also make superb additional toppings for you glazed chocolate donut. A little variety is always an awesome thing!

What are you still waiting for? Give our meal prep ideas chocolate donut recipe a go!

Vegan Double Chocolate Donut Meal Prep

Vegan Double Chocolate Donuts Ingredients:

  • ½ cup almond flour
  • ½ cup oat flour
  • 6 tablespoons coconut sugar
  • ½ teaspoon of sea salt
  • ¼ cup of cocoa powder
  • ½ teaspoon baking soda
  • 2 tablespoons flax meal
  • ½ cup almond milk
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla

Glaze:

  • 3 tablespoon coconut sugar, powdered*
  • 2 tablespoons cocoa powder
  • 2 tablespoon almond butter
  • 1 tablespoon almond milk
Vegan Double Chocolate Donut Meal Prep
Vegan Double Chocolate Donut Meal Prep
Vegan Double Chocolate Donut Meal Prep
Vegan Double Chocolate Donut Meal Prep

Double Chocolate Donuts

A sweet vegan treat for snack time! These baked donuts are made healthier by using oat and almond flours.
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Prep Time: 15 minutes
Cook Time: 14 minutes
Total Time: 29 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 6 donuts
Calories: 198kcal
Author: Nick Quintero

Ingredients

  • ½ cup almond flour, not almond meal
  • ½ cup oat flour
  • 6 tablespoon Coconut Sugar or sugar of choice
  • ¼ cup unsweetened cocoa powder or cacao powder
  • ½ teaspoon Sea Salt
  • ½ teaspoon baking soda
  • ½ cup almond milk or milk of choice
  • 2 tablespoon ground flax meal
  • 1 tablespoon Coconut Oil
  • 1 teaspoon Vanilla extract

Glaze

  • 3 tablespoon POWDERED coconut sugar* or powdered sugar of choice
  • 2 tablespoon unsweetened cocoa powder
  • 2 tablespoon Almond Butter
  • 1 tablespoon almond milk

Optional Toppings

  • pepitas
  • Shredded Coconut
  • chopped nuts

Instructions

  • Preheat oven to 350.
  • Add the almond flour, oat flour, coconut sugar, cocoa, baking soda and sea salt to a mixing bowl. Mix dry ingredients together.
  • In a smaller bowl, add almond milk, flax meal, vanilla, and coconut oil.
  • Mix well, and then pour into the dry ingredients. Stir until just combined, being sure not to overmix.
  • Prepare a donut pan by spraying lightly with coconut oil. If you don’t have a donut pan, try making “donut holes” by using a mini muffin tin.
  • Divide the batter evenly between 6 donuts.
  • Bake for 14-16 minutes.
  • Prepare glaze by mixing ingredients together.
  • Once donuts have cooled, dip the top of each donut into the glaze.
  • Top donuts with shredded coconut, nuts, or seeds, for a fun texture combination.

Video

Notes

Nutrition for 1 out of 6 donuts:
4.6g Protein | 27.1g Carbs | 10.1g Fat | 4 .4g Fiber | 198 Calories
 
--
NOTES: *Make powdered coconut sugar at home by adding coconut sugar to a blender and blending on high speed until a fine powder forms. Most likely, you will need to add at least ⅓  cup of coconut sugar to the blender to get it mixing.

Nutrition

Serving: 1donut | Calories: 198kcal | Carbohydrates: 27.1g | Protein: 4.6g | Fat: 10.1g | Fiber: 4.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Instant Pot Ranch Chicken

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Instant Pot Ranch Chicken

Tex-Mex is absolutely delish comfort food—In fact, we might even say it’s in our top 3 favorite comfort foods overall. What’s not to like about a kind of food that is so versatile, even when you don’t like one option, there are so many others to choose from? You can find flavors from spicy to sweet and everything in between at any halfway decent Tex-Mex restaurant. MPOF brings you this delicious, versatile meal prep recipe - instant pot ranch chicken. But, like many sitdown restaurants, the catch is that the options offered may not be even remotely ideal if you’re trying to follow a meal plan. So often traditional Tex-Mex restaurant foods are chock-full of simple carbs, unhealthy fats, and sugar, and you might not even know it!

But don’t worry meal prep fam. As always, MPOF has solutions for your cravings, so you don’t have to feel deprived of your favorite foods! Which brings us to the instant pot meal prep recipe we want to showcase for you today—An instant pot ranch chicken recipe that has an entire host of your favorite classic Tex-Mex flavors, while also being keto-compliant, gluten-free, and one of our instant pot meal prep options that fit into our under $4 category!

Instant Pot Ranch Chicken Meal Prep

Creamy and cheesy chicken taco lettuce wraps, made quick in the Instant Pot. Top with extra cheese, guacamole, salsa, or your favorite Tex-Mex flavors to complete this meal!

Instant Pot Ranch Chicken Meal Prep

How long will this Chicken Meal Prep Recipe last for? 

You can expect this instant pot meal prep to last about 4 days in the fridge when stored properly, which is perfect because the yield is 4 servings! 

Can this Chicken Meal Prep Recipe be frozen?

Yes, but we only recommend freezing the chicken itself, which should last about 6 months.

Instant Pot Ranch Chicken Meal Prep

How do you make this Instant Pot Chicken?

This Tex-Mex inspired instant pot meal prep starts by adding the chicken broth, chicken, olive oil and spices to an Instant Pot or any other pressure cooker and cooking the mixture on manual for 8 minutes. Once the timer goes off, release the steam and remove the chicken from the pot, to shred on a cutting board with two forks. Once your chicken is shredded, turn the Instant Pot to the “sauté” setting. In the remaining chicken broth, add the cream cheese and ranch seasoning, then stir to melt the cream cheese into a sauce. Now turn off the Instant Pot, and then add the chicken back into the pot and mix to combine. Finish up by topping with guacamole and salsa in lettuce wraps.

Ranch Chicken Meal Prep

How to portion this Instant Pot Chicken?

We suggest keeping the major parts of this meal prep separate for best results. Because there are 3 major constituents in the dish we used 3-compartment meal prep containers for storing and taking on the go. Consider heading over to our article, Ultimate Guide to Meal Prep Containers to do your own research on your specific needs. 

Ranch Chicken Meal Prep

More Instant Pot meal prep ideas:

Instant Pot meals are delicious, simple, and fun to make! If you’re a fan, check out this Instant Pot Enchilada Soup, or Instant Pot Beef Barbacoa Meal Prep Bowls for more Southwestern flavors!

Instant Pot Ranch Chicken Meal Prep

Other tips for making this Instant Pot Ranch Chicken:

  • Make sure you never open the Instant Pot on the pressure or manual modes, as doing so can be dangerous
  • If you’re preparing your own guac, consider adding some lemon juice to ensure browning doesn’t occur!
Instant Pot Ranch Chicken Meal Prep

Keto Instant Pot Ranch Chicken Ingredients:

  • 1 teaspoon chili powder
  • 1 cup chicken broth
  • 1 tablespoon olive oil
  • 1 pound chicken thighs
  • 1 tablespoon olive oil
  • 1 package cream cheese
  • 1 tablespoon cumin
  • 1 teaspoon of sea salt
  • 1 package Primal Palate ranch seasoning (or sub 1 teaspoon each garlic, dill, parsley, and chives)
  • 1 teaspoon paprika

To serve 

  • Cilantro, to garnish
  • 8 large lettuce leaves
  • 1 ⅓ cup guacamole
  • 1 ⅓ cup salsa, optional
Instant Pot Ranch Chicken Meal Prep
Instant Pot Ranch Chicken Meal Prep

Instant Pot Ranch Chicken

Creamy and cheesy chicken taco lettuce wraps, made quick in the Instant Pot. Top with extra cheese, guacamole, salsa, or your favorite Tex-Mex flavors to complete this meal!
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 526kcal
Author: Nick Quintero

Ingredients

  • 1 cup chicken broth
  • 1 pound chicken thighs
  • 1 tablespoon olive oil
  • 1 tablespoon cumin
  • 1 teaspoon Chili Powder
  • 1 teaspoon paprika
  • 1 teaspoon Sea Salt
  • 1 package full fat cream cheese*
  • 1 package Primal Palate Ranch seasoning see notes below for substitutions

Optional, for serving

  • cilantro
  • 8 large lettuce leaves
  • 1 ⅓ cup guacamole
  • 1 ⅓ cup salsa no sugar added

Instructions

  • Add chicken broth, chicken, olive oil and spices to an Instant Pot.
  • Seal the pot, and set to Manual for 8 minutes.
  • Once the chicken has finished cooking, release the steam.
  • Remove the chicken from the pot, and shred on a cutting board with 2 forks.
  • Turn the instant pot to the “Saute” setting.
  • In the remaining chicken broth, add the cream cheese and ranch seasoning. Stir to melt the cream cheese into a sauce.
  • Turn off the Instant Pot, and then add the chicken back into the pot and mix to combine.
  • Serve with guacamole and salsa in lettuce wraps.

Notes

Nutrition for 1 out of 4 servings including guacamole (salsa is optional)
26.4g Protein | 9.7g Carbs | 42.8g Fat | 4g Fiber | 526 Calories
NOTES To make homemade ranch seasoning use 1 teaspoon each of the following:
  • garlic powder
  • dill
  • parsley
  • chives

Nutrition

Serving: 1meal | Calories: 526kcal | Carbohydrates: 9.7g | Protein: 26.4g | Fat: 42.8g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Taco Skillet Meal Prep

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Meal Prep Ideas - Taco Skillet Meal Prep

We love happy mediums at MPOF, like meal prep ideas that have all the flavor without being unhealthy. It’s for this reason that we’re also big fans of the keto diet! Keto allows for a gamut of delicious food, while still providing serious weight loss results. We also love this diet because it aids in the lowering of triglycerides, an increase of HDL (or ‘good’) cholesterol levels, and a reduction of risk for metabolic syndrome— All of which are benefits of a diet very low in carbs and very high in healthy fats and proteins!

So, to our keto readers, we dedicate today’s meal prep idea especially to you—An ultra-simple, ultra-delicious taco skillet meal prep recipe! With 32g of protein and 44g of fat per serving, this dish will take you south of the border, without taking you south on your keto diet plan! Along with the high-protein ingredients, another part of what makes this such an excellent meal prep option is that it has a variety of flavorful sides, all of which are 100% compliant with a ketogenic lifestyle.

Keto Taco Meal Prep

Packed with Keto-friendly ingredients, this simple to make Taco Skillet Meal Prep is perfect for any day of the week! 

Keto Taco Meal Prep

How long will this Taco Skillet Meal Prep last for?

We recommend consuming this meal prep idea in 3-4 days after you’ve cooked it.

Can this Taco Skillet Meal Prep be frozen?

Because this dish contains fresh cut veggies, salsa, and Greek yogurt as sides, we do not recommend freezing all ingredients together in a single container. However, the meat and cheese are freezable, and usually lasts around 4 months!

Keto Skillet Meal

How do you make this Taco Skillet Recipe?

This meal prep comes together in a snap! And making it is super simple too. Start by heating a skillet of your choosing over medium-high heat. Then add ground beef and oil, stirring for 5-7 minutes until the meat has browned. Once your meat is cooked, it’s time to spice things up! Add the taco seasoning/water mixture, stirring into the meat until all liquid has been absorbed and reduced. Take the cooked and seasoned ground beef and spread it evenly in the pan, then sprinkle an even layer of cheese over it, remembering to replace the skillet lid to melt the cheese (1-2 minutes). Divide meat and cheese mixture into 4 equal parts. When ready to eat, simply dress in cilantro, lime, and other side ingredients.

Keto Taco Skillet Meal Prep

How to portion this Taco Skillet Meal?

If you’re taking this meal prep idea on the go, we strongly recommend using 3 compartment meal prep containers. Or, consider browsing through our Ultimate Guide to Meal Prep Containers if you need more information to make the right choice.

More Mexican meal prep ideas:

For a very satiating Mexican-inspired dinner, check out this delectably Filling Southwestern Chicken Bake Meal Prep, or for something lighter but equally tasty, our Cheesy Mexican Cauliflower Fritter Meal Prep recipes.

Keto Skillet Meal Prep

Other tips for making this Taco Skillet Meal Prep:

  • To reduce the calories in this meal prep idea, consider using:
    • 93% lean ground beef instead of the 80% ground beef that we used in this recipe.
    • Non-fat Greek Yogurt instead of full fat and
    • 1 tablespoon avocado oil instead of 2!
Keto-Taco-Skillet-Meal

Keto Taco Skillet Meal Prep Ingredients:

  • 1 lb. Ground Beef
  • ½ Red Onion, diced
  • 1 C. Shredded Romaine Lettuce
  • 1 C. Mexican Cheese Blend
  • 2 Roma Tomatoes, deseeded and diced
  • 2 Limes, quartered into wedges
  • ½ C. Cilantro
  • ½ Bunch Scallions, sliced
  • 1 Taco Seasoning Packet, dissolved in ½ C. Warm Water (or as packet’s directions specify)
  • ½ C. Salsa Verde
  • ½ C. Full Fat Yogurt, plain and unsweetened
  • 2 Tbsp. Avocado Oil
  • *Optional: 1 Avocado, sliced
  • *Optional: Small Handful of Gluten-free, Grain-free Tortilla Chips
Keto Taco Skillet Meal Prep

Taco Skillet Meal Prep

Packed with Keto-friendly ingredients, this simple to make Taco Skillet Meal Prep is perfect for any day of the week! 
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 608kcal
Author: Nick Quintero

Ingredients

  • 1 pound 80% ground beef
  • ½ medium red onion diced
  • 1 cup shredded lettuce
  • 1 cup Mexican cheese blend
  • 2 Roma tomatoes diced and seeded
  • 1 packet taco seasoning mixed with ½ cup warm water
  • ½ cup salsa verde
  • ½ cup full-fat yogurt plain, unsweetened
  • 2 tablespoon avocado oil

Optional

  • Avocado
  • tortilla chips if desired

Instructions

  • Heat a skillet over medium-high heat.
  • Add oil and ground beef — stir and cook until browned (~5-7 minutes).
  • Next, add taco seasoning and water mixture — stir and cook until liquid has been fully absorbed and reduced.
  • Now, spread ground beef into an even layer and add cheese (also in an even layer) over the ground beef base — cover with a lid, let cheese melt (~1-2 minutes).
  • Divide taco beef with cheese into four and when ready to eat, top remaining ingredients, then dress with a squeeze of lime and some cilantro (and optional sides) right before serving.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 18g Carbs | 44g Fat | 4.2g Fiber | 608 Calories*
 
You can reduce the number of calories in this recipe by using 93% lean ground beef, non-fat Greek Yogurt, and 1 tbs avocado oil instead.

Nutrition

Serving: 1meal | Calories: 608kcal | Carbohydrates: 18g | Protein: 32g | Fat: 44g | Fiber: 4.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Antipasto Skewer Snack Boxes

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Antipasto Skewer Snack Boxes

There are so many advantages to meal prepping, not least of which includes sheer convenience. It’s so great to only have to invest an hour of cooking a week, for several days of pre-portioned breakfasts, lunches, and/or dinners! But what if you don’t have an hour to dedicate to cooking? What if you don’t even have half an hour? What then? If this sounds like you in your professional or academic life, trust us when we tell you: We’ve been there, meal prep fam! Sometimes our extremely time-crunched schedules make it difficult to cover even our most basic of necessities. 

Don’t worry though, MPOF hears you loud and clear, and that’s why we’re here to present you with today’s healthy snack idea—Antipasto skewer snack boxes! One of the main perks? It only takes five minutes from start to finish to create four complete meal portions! Plus, this is a completely keto-compliant recipe, with almost 20g of protein, 22g of fat, and only 3g of carbs per serving. That’s what we call some serious dieting on-the-go!

Antipasto Skewer Snack Boxes

This awesome Keto Antipasto Skewer Snack Boxes recipe is packed with flavor and a breeze to make — perfect for when you’re on-the-go!

Antipasto Skewer Snack Boxes

How long will these Antipasto Skewer Snack Boxes last for?

Mozzarella balls are the most perishable ingredient in this recipe, lasting around 5 days in refrigeration. So we suggest eating this healthy snack idea within that timeframe

Can these Antipasto Skewer Snack Boxes be frozen?

Because the ingredients in this recipe are primarily fresh and potentially very difficult to reheat, we do not recommend freezing for later consumption. However, remember that making more of these skewers only takes 5 minutes!

Antipasto Skewer Snack Boxes

How do you make these Antipasto Skewer Snack Boxes?

This healthy snack idea is so easy to make, anyone could do it! Begin by skewering olives, tomatoes, cheese, pepperonis, and artichoke hearts onto each skewer. Simply continue this process until there are 12 finished antipasto skewers. 3 antipasto skewers with one (halved) egg equal 1 serving. Now you’re done, already! Just serve and enjoy.

Antipasto Skewer Snack Boxes

How to portion these Antipasto Skewer Snack Boxes?

In order to keep the skewers, fresh and separate from the eggs, we suggest using a simple two-compartment meal prep container to portion this healthy snack idea. If you’re not sure what kind of container will best fulfill your needs, you can check out our Ultimate Guide to Meal Prep Containers!

Antipasto Skewer Snack Boxes

More Keto-compliant healthy snack ideas:

We can’t say enough about how much we love the keto diet at MPOF (this skewer recipe included)! It’s perfect for people who love foods that are high in proteins and fats. Check out our article 16 Keto Crock-Pot Recipes for Easy Low-Carb Meals for even more inspiration, 4 Keto Fat Bombs You Can Make This Month if you’re looking for some guilt-free, keto-friendly dessert options!

Other tips for making these Antipasto Skewer Snack Boxes:

  • To save even more time, consider using pre-boiled eggs instead of boiling them yourself
  • Remember: 1 portion of this healthy snack idea is equal to  3 skewers and 1 boiled egg half

Antipasto-Skewer-Snack-Boxes-777x431 Keto Antipasto Skewer Snack Box Ingredients:

  • 12 Toothpicks
  • ¼ C. Green Olives
  • ¼ C. Mini Mozzarella Balls
  • ½ C. Marinated Quartered Artichoke Hearts
  • ¼ C. Grape Tomatoes
  • ¼ C. Uncured Pepperonis
  • 8 Eggs, boiled and then halved lengthwise
  • Pinch of Pink Himalayan Salt (for serving with the eggs)
Antipasto Skewer Snack Boxes

Antipasto Skewer Snack Boxes

This awesome Keto Antipasto Skewer Snack Boxes recipe is packed with flavor and a breeze to make — perfect for when you’re on-the-go!
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: Italian
Keyword: Pork
Servings: 4 meals
Calories: 295kcal
Author: Nick Quintero

Ingredients

  • 12 toothpicks
  • ½ cup green olives
  • ¼ cup mini mozzarella balls
  • ½ cup marinated artichoke hearts marinated
  • ¼ cup Grape Tomatoes
  • 8 large eggs hard boiled
  • ¼ cup pepperoni slices

Instructions

  • Skewer each toothpick with a combination of olives, tomatoes, cheese, pepperonis, and artichoke hearts.
  • Repeat until there are 12 finished antipasto skewers — 3 antipasto skewers with one (halved) egg equals 1 serving.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 boxes:
19.4g Protein | 3g Carbs | 21.9g Fat | 0.5g FIber | 295 Calories

Nutrition

Serving: 1meal | Calories: 295kcal | Carbohydrates: 3g | Protein: 19.4g | Fat: 21.9g | Fiber: 0.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Buddha Bowl Meal Prep

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Gluten Free Chicken Buddha Bowl Meal Prep

What makes this meal prep unique is because it gives you freedom in choosing the vegetables that you will use 🙂

We've been getting a lot of request for high protein meal preps lately, so we chose to this meal prep because chicken is a good source of protein and is low in fat and sodium. It also provides zero grams of carbs and the glycemic load (without the skin, bone and in raw form) is zero. Chicken breasts can be used in a variety of dishes and can be easily incorporated in a healthy dish.

Chicken Buddha Bowl Meal Prep

Jasmine rice is also preferred for this meal prep because of its sweet smell. Other rice varieties can also be used but some of them can be tricky in cooking. Water ratio of cooking jasmine rice is 2 cups per 1 cup of uncooked rice (why is this do tricky?!).

Put the chicken breast and vegetables in a baking pan. Arrange the veggies around the pan with the chicken breast on the center. Season all the ingredients with salt, pepper, all-purpose seasoning, and drizzle with avocado oil before putting the pan in a pre-heated oven (400deg F). Bake for 20 minutes. If vegetables need more time in the oven, remove the chicken breast and continue baking for around 5-10 minutes more.

Chicken Buddha Bowl Meal Prep

Chicken Buddha Bowl Meal Prep Ingredients:

2 cups cooked jasmine rice

16 oz. chicken breast

8 cups chopped mixed vegetables (red onion, summer squash, green zucchini, bell pepper, broccoli, cauliflower)

1 TBS avocado oil

Himalayan sea salt

Black pepper

1 teaspoon all-purpose seasoning

Fresh squeezed lemon

Chicken Buddha Bowl Meal Prep
Chicken Buddha Bowl Meal Prep

Why Gluten Free?

Gluten comes from a family of proteins found in grains like wheat, spelt, rye, and barley and is one of the main ingredients used in bread, pasta, cereals, beer, cakes, cookies, and pastries. The two main proteins in gluten are glutenin and gliadin. Gliadin, they say, is responsible for the most negative health effects of gluten in the body. YIKES! Because of this, gluten can cause problems for people with certain health conditions, like celiac disease, gluten sensitivity, certain skin allergies, and wheat allergies.

For a person with allergies to gluten, it is very challenging to find a food without any gluten in it. Some processed foods available in the market have wheat, so make it a habit to check the label first before buying to see if there is gluten in it. You might feel that there is nothing to eat anymore because most of your favorite foods have gluten on it. Don’t worry, there are still lots of food available in the market that are gluten-free!

Check out the list below of the foods that are gluten-free:

  • Corn
  • Rice
  • Quinoa
  • Flax
  • Millet
  • Sorghum
  • Tapioca
  • Buckwheat
  • Arrowroot
  • Amaranth
  • Oats (note: buy oats that has a gluten-free label only)
  • Meat
  • Fish
  • Seafood
  • Eggs
  • Dairy products
  • Fruits
  • Vegetables
  • Legumes
  • Nuts
  • Tubers
  • Fats (oil and butter)
  • Most beverages except beer (not unless the label says it’s gluten-free)

Basically, it is better to choose foods that are naturally gluten-free rather than processed gluten-free products. There is a possibility that processed gluten-free products are low in nutrients and high in sugar or refined grains.

We can guarantee that this meal prep is gluten-free and is very easy to prepare! It is a fusion of American and Asian cuisines. Click here for more Gluten-Free Meal Prep Recipes

Chicken Buddha Bowl Meal Prep
Gluten Free Chicken Buddha Bowl Meal Prep blog
Chicken Buddha Bowl Meal Prep

Chicken Buddha Bowl Meal Prep

Easy gluten free chicken sheet pan meal served in a bowl with jasmine rice.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 348kcal
Author: Nick Quintero

Ingredients

  • 1 cup Jasmine Rice (or 2 cups cooked)
  • 16 ounces Chicken Breast
  • 8 cups chopped mixed vegetables ie, red onion, summer squash, zucchini, bell pepper, broccoli, cauliflower, etc)
  • 1 tbs avocado oil
  • Sea Salt
  • black pepper
  • 1 teaspoon all-purpose seasoning
  • fresh squeezed lemon juice

Instructions

  • Prepare jasmine rice in advance by cooking according to package instructions. Refrigerate until ready for use.
  • Preheat oven to 400 and line a baking dish with aluminum foil.
  • Add chicken breast to the center of the pan and arrange veggies surrounding the chicken. Drizzle with avocado oil and season with salt, pepper, and all-purpose seasoning.
  • Bake for 20 minutes, then remove from the oven. If the vegetables need more time, remove the chicken and continue cooking veggies for an additional 5-10 minutes, depending on what vegetables you chose.
  • Slice chicken into long strips.
  • To assemble, add ½ cup jasmine rice to each meal prep container and top with baked chicken and sheet pan veggies. Add a slice of lemon for serving. Keeps in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 34g Carbs | 5g Fat | 348 Calories

Nutrition

Serving: 1meal | Calories: 348kcal | Carbohydrates: 34g | Protein: 32g | Fat: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chilled Avocado Soup Meal Prep

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Keto Chilled Avocado Soup Meal Prep

How many uses can you think of for avocado? Guacamole, on burgers, in salads, for ice cream—is there really anything avocado isn’t good on?! That’s why today we’re showing you this keto chilled avocado soup meal prep recipe! Earthy, velvety avocado comes together with flavors of fresh cucumber, creamy yogurt, and zesty lime in this cool summer dish!

Chilled Avocado Soup Meal Prep

Super creamy keto avocado soup served cold with cucumber and yogurt. Refreshing and filling for a summer meal. 

Chilled Avocado Soup Meal Prep

Vegan or lactose intolerant? No problem! One of the great things about this avocado soup is that it contains no dairy. That’s right, it contains yogurt and no dairy—Unlike other avocado soup recipes you’ll find, this meal prep recipe uses dairy-free yogurt (we recommend Kite Hill) instead of sour cream or traditional yogurt! That doesn’t make this avocado soup any less keto-friendly, though. Avocados are packed with monounsaturated fats, which are said to lower cholesterol and reduce the risk of heart attack or stroke.

In fact, nature’s butter has a whole host of health benefits to reap and is considered a superfood. For example, they have more potassium than bananas! Other nutrients include folate and vitamins B, C, E, and K, which means this avocado soup recipe will provide you with the essentials for better energy during your busy day.

Chilled Avocado Soup Meal Prep

The nutritional value of this avocado soup meal prep doesn’t stop there, though! Did we mention how incredibly good cucumber is for you? This soup’s second main ingredient is cucumber, and let us tell you—It’s not only chock full of antioxidants, but it has anti-cancer and anti-inflammatory benefits too!

This creamy keto delight comes together in a snap, and that’s one of the reasons we love it so much! We clocked around 10 minutes when we made it, and all it took was a blender and meal prep containers. Speaking of which, if you’re new to the meal prep game, that’s okay! Check out our Ultimate Guide To Meal Prep Containers. There you will find a number of great options for an array of different meal prep options. For this avocado soup recipe, we recommend one-compartment containers.

Chilled Avocado Soup Meal Prep

Avocado on its own has a tendency to turn brown quickly, but we love this avocado soup because it stays fresh in the refrigerator for 4-5 days! It’s because of its shelf life that it makes such an excellent option for your grab-and-go prepped lunch. Not to mention, we found it to be quite filling! That’s because this keto avocado soup boasts nearly 11g of fiber. Fiber is a type of carbohydrate that your body can’t break down, and it’s important to get plenty of it in your meals. Not only does it help you feel fuller for longer, but also regulates blood sugar and aids in digestion.

Whether you’re vegan, keto, or just love meal prepping, we highly recommend this avocado soup recipe. It’s healthy, delicious, and easy breezy to make! For garnish, give the cilantro and onion a try. For you avocado lovers out there, also check out this awesome BBQ Jackfruit with Avocado Slaw recipe or our Cauliflower Rice Sushi Roll with Avocado + Mango recipe! Happy meal prepping!

Chilled Avocado Soup Meal Prep

Chilled Avocado Soup Meal Prep Ingredients:

2 avocados, smashed

½ cup full-fat dairy free yogurt

4 TBS lemon juice

¼ cup cilantro

1 cucumber, seeded and roughly chopped

Himalayan sea salt

Black pepper

Filtered water, as needed, for thinning

For serving: red onion, cilantro

Keto Chilled Avocado Soup Meal Prep blog

Chilled Avocado Soup Meal Prep

Chilled Avocado Soup Meal Prep

Super creamy keto avocado soup served cold with cucumber and yogurt. Refreshing and filling for a summer meal.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 4 meals
Calories: 281kcal
Author: Nick Quintero

Ingredients

  • 2 large avocados smashed
  • ½ cup full fat dairy free yogurt we used Kite Hill Unsweetened
  • ¼ cup lime juice fresh squeezed
  • ¼ cup cilantro fresh
  • 1 Cucumber seeded and roughly chopped
  • salt & pepper as desired
  • Water as needed for thinning

For serving, optional

  • red onion
  • cilantro

Instructions

  • Add all ingredients to a high-speed blender and blend until thick and creamy, scraping down the sides to recombine as needed. Add filtered water as needed to reach desired consistency.
  • To store, divide between meal prep containers and garnish with cilantro and red onion. Serve cold. Keeps for 4-5 days in the fridge.

Notes

Nutrition for 1 out of 4 servings:
5g Protein | 14g Carbs | 24.5g Fat | 10.8g Fiber | 281 Calories

Nutrition

Serving: 1meal | Calories: 281kcal | Carbohydrates: 14g | Protein: 5g | Fat: 24.5g | Fiber: 10.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Collard Wrap Breakfast Burritos

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Whole30 Collard Wrap Breakfast Burritos

Who doesn’t love breakfast burritos? I mean… all your nutrition of one meal, wrapped up in a portable package. We’ll be honest, we can’t think of a better on-the-go breakfast when we’re stuck in morning traffic than a breakfast burrito! We love burritos at MPOF—they’re like the original way to meal prep! That’s why today we are excited to show you this Whole30 collard wrap breakfast burrito meal prep recipe! Flavors of spicy Italian sausage, creamy avocado, hearty eggs, crisp veggies, and bold seasonings come together in this breakfast burrito—a meal sure to please our readers with a Southwestern palate.

Collard Wrap Breakfast Burritos

Collard Wrap Breakfast Burritos Ingredients:

8 large collard greens

1 large sweet potato, roasted

¼ teaspoon sea salt

¼ teaspoon cumin

1 tablespoon lime juice (half a large lime)

½ pound Italian sausage, cooked, compliant

4 eggs, scrambled

1 large avocado

1 tomato, or 1 cup cherry tomatoes, halved

Cilantro, to garnish

Salsa, for serving

These simple breakfast burritos are packed with all the essential flavors, but wrapped up in sturdy greens. If you haven’t tried collards before, you’re in for a real treat. They offer the ease and portability of a sandwich, but are lower in calorie and more nutrient dense.

Collard Wrap Breakfast Burritos

Did you know that a regular flour tortilla has 10g of carbs? That’s more than you might expect from something so thin! If you’re in ketosis or have gluten sensitivities, a tortilla is going to be a no-fly zone! Fortunately, this breakfast burrito meal prep recipe solves that problem by substituting a traditional tortilla for two leafy collard greens.

Ever had collard greens? We love them! f you haven’t tried them, you’re in for a treat. Not only are they a staple of American southern culinary tradition (although in a different form), but they’re also incredibly healthy! Collard greens only have 2g of carbs and 11 calories overall, so that makes them healthier than a tortilla by a long shot. We think it’s a crisp and refreshing swap, and compliments the flavors of the other fresh veggies inside too. You could even have it as a tasty meal replacement for a salad!

Collard Wrap Breakfast Burritos

Speaking of veggies, one of our favorite things about this breakfast burrito meal prep recipe is that it is Whole30 compliant (If you’re not sure what that means, you can read more here)! This is all the more reason for why we recommend it as a breakfast choice, because it provides dense nutrients when it is most important to have them! Every serving offers you 18.7g protein,  23.7g carbs, 30.5g fat, and 8.8g fiber, so you get your day off to a nourished, energetic start. The high-fat content makes this a wonderful keto-compliant meal as well!

FOR ADDITIONAL WHOLE30 ITEMS: DOWNLOAD OUR WHOLE30 GROCERY LIST HERE

On days that you might eat out on a lunch break, about how much time and money would you say you spend waiting in traffic or a line? What if 25 minutes of meal prep, one day a week, could save you time and (according to Forbes) a whopping 3-5x the money of eating out at restaurants? Well, we are here to tell you, this collard wrap breakfast burrito and a meal prep lifestyle are here to save the day (and your dollar)!

Collard Wrap Breakfast Burritos

We highly recommend pairing this breakfast burrito with Whole30 compliant salsa, a side of fruit, and/or cilantro for garnish for a balanced flavor profile. We think this collard wrap breakfast burrito would go best in a single or double (if you’re doing sides) compartment container, but check out our Ultimate Guide to Meal Prep Containers to help you decide which ones will work best for you.

Collard Wrap Breakfast Burritos
Collard Wrap Breakfast Burritos
Collard Wrap Breakfast Burritos
Collard Wrap Breakfast Burritos
Whole30 Collard Wrap Breakfast Burritos blog
Collard Wrap Breakfast Burritos

Collard Wrap Breakfast Burritos

These simple breakfast burritos are packed with all the essential flavors, but wrapped up in sturdy greens. If you haven’t tried collards before, you’re in for a real treat. They offer the ease and portability of a sandwich, but are lower in calorie and more nutrient dense.
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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 4 meals
Calories: 444.1kcal
Author: Nick Quintero

Ingredients

  • 8 large collard greens
  • 1 large sweet potato roasted
  • ¼ tsp Sea Salt
  • ¼ teaspoon cumin
  • 1 tbs lime juice
  • ½ pound Italian Sausage cooked (whole30 compliant)
  • 4 large eggs scrambled
  • 1 large Avocado
  • 1 cup Cherry Tomatoes halved
  • cilantro for garnish
  • salsa if desired

Instructions

  • Add warm (not hot) water to a large bowl, and soak collard leaves for about 10 minutes while preparing your other ingredients.
  • Scoop baked sweet potato flesh out of the skin, and add to a bowl. Add sea salt, cumin, and lime juice, and stir until very smooth. If your potato isn’t creamy enough, add some almond milk or hot water to make the sweet potato spreadable.
  • Prepare the rest of the ingredients by having cooked sausage, scrambled eggs, sliced tomatoes, and sliced avocado ready.
  • When ready to assemble, take two collard greens from the soaking water, and place one with the stem side up on the cutting board. Starting from where the stem starts to protrude near the top of the leaf, cut the top half of the stem off, and trim the stem off below the green. Watch the video or view photos above to see this process.
  • Take two collards with the stems trimmed, and place them with the tops on opposite sides.
  • Start by adding a layer of sweet potato in a burrito-shape in the center of the leaves lengthwise.
  • Layer the sausage, eggs, tomato, avocado, and cilantro into the centers.
  • Begin by folding the top and bottom of the greens in, and then wrap the greens over the fillings from left to right. Collard greens are sturdy and will hold shape once you have them folded. You will need to gently hold the fillings in place as you wrap the burritos.
  • Serve with a compliant salsa for a dipping sauce.

Notes

Nutrition for 1 out of 4 servings:
18.7g Protein | 23.7g Carbs | 30.5g Fat | 8.8g Fiber

Nutrition

Serving: 1meal | Calories: 444.1kcal | Carbohydrates: 23.7g | Protein: 18.7g | Fat: 30.5g | Fiber: 8.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cold Veggie Pizza Meal Prep

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Gluten Free Cold Veggie Pizza Meal Prep

Pizza is an incredibly versatile food... NY or Chicago-style? Red or white sauce? Is pineapple a genius topping, or a culinary disaster? Maybe you even want to try Pizza Chicken?! The point is, pizza is beloved comfort food, and everyone likes there's a certain way! Like many comfort foods however, traditional pizza isn’t necessarily the most health-conscious meal choice. That’s why we decided to put together this gluten-free cold veggie pizza meal prep recipe!

Cold Veggie Pizza Meal Prep

Most of us love pizza, but people with allergies to gluten or Celiac disease cannot enjoy a single bite of it. Don’t worry, today’s veggie pizza meal prep recipe is perfect for both pizza lovers and people who are looking for gluten-free meal prep options! No need to worry about the number of calories when eating pizza; this meal prep recipe is here for you so you can enjoy your pizza guilt-free!

Easy gluten-free pizza crust topped with light cream cheese and refreshing raw veggies and herbs. 

Cold Veggie Pizza Meal Prep

We know how time-consuming it is to create pizza dough from scratch, so we’ve made sure this veggie pizza meal prep recipe does not involve this lengthy process. So, for this easy veggie pizza, we're using Simple Mills pizza dough, a gluten-free almond flour-based option. Instead of creating one large pizza crust, we recommend dividing it into two.

Not only is this veggie pizza meal prep gluten-free, it is also perfect for vegetarians and vegans if they opt to use dairy-free cream cheese. The cream cheese will be used as a base for this dish instead of a traditional tomato sauce. After the cream cheese has been spread to cover the pizza crust, assemble the rest of the ingredients on top. This gluten-free veggie pizza is served cold because baking it in an oven would destroy the nutrients in the fresh veggies. Of course,  want to make sure we’re reaping all the health benefits we can!

Cold Veggie Pizza Meal Prep

Another variation or our veggie pizza meal prep recipe is that you can make it into a pizza sandwich. One pizza crust can be topped with the ingredients mentioned in the recipe, while the other pizza crust can be prepared with arugula on top. Once this has been done, just put the crusts together like a sandwich and then slice into four! This veggie pizza meal prep makes four portions and has 12g of protein, 41g of carbs, and 30g of fat per serving. What a perfect option for keto lovers!

Have that feeling of indulgence when eating this gluten-free veggie pizza during your lunch break! This very easy recipe only takes 10-15 minutes to prepare, a small investment of time that will ensure you have four meals where you won’t have to stress about cooking! Slowing down and eating mindfully can be a very welcome break, especially for busy people, so consider checking out our article on the principles of intuitive eating here. Intuitive eating can even give positive weight loss results!

Whether you’re one of our gluten-free readers, vegetarian, vegan, or just a fan of pizza, we know you won’t regret giving this veggie pizza meal prep recipe a try this week instead of traditional pizza.

Cold Veggie Pizza Meal Prep

Cold Veggie Pizza Meal Prep Ingredients:

1 Simple Mills GF Almond Flour Pizza Crust

2 TBS Apple Cider Vinegar

2 TBS avocado oil

6 TBS filtered water

¼ cup light cream cheese or dairy free cream cheese for vegan option

1 cucumber, diced

1 cup cherry tomatoes, diced

¼ red onion, chopped

Fresh dill

Black pepper

Arugula

Cold Veggie Pizza Meal Prep

Gluten Free Cold Veggie Pizza Meal Prep blog

Cold Veggie Pizza Meal Prep

Cold Veggie Pizza Meal Prep

Easy gluten-free pizza crust topped with light cream cheese and refreshing raw veggies and herbs.
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 4 servings
Calories: 463kcal
Author: Nick Quintero

Ingredients

  • 1 box Simple Mills Pizza Dough
  • 2 tbs Apple Cider Vinegar
  • 2 tbs avocado oil
  • 6 tbs Water
  • ¼ cup light cream cheese we also like Kite Hill Dairy Free Chive Cream Cheese for vegan option
  • 1 Cucumber diced
  • 1 cup Cherry Tomatoes halved
  • ¼ cup red onion chopped
  • fresh dill
  • black pepper
  • arugula

Instructions

  • Prepare Simple Mills pizza crust according to package instructions to form 2 small pizzas.
  • Bake for 15 minutes, then remove from the oven and allow to cool slightly.
  • Spread with cream cheese and top with cucumber, cherry tomato, red onion, dill, and black pepper.
  • Cut each pizza into 4 slices, then add 2 slices to each meal prep container with a handful of arugula.
  • Pizza keeps in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 servings:
12g Protein | 41g Carbs | 30g Fat | 463 Calories

Nutrition

Serving: 1meal | Calories: 463kcal | Carbohydrates: 41g | Protein: 12g | Fat: 30g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Greek Yogurt Cookie Dough Fruit Dip

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Low-Calorie Greek Yogurt Cookie Dough Fruit Dip

Umm...anyone else love cookies? We do! Cookies are one of the common snacks we eat any time of the day--morning, afternoon, before bedtime. If the scent freshly baked cookies don't get you excited... there just might be something wrong? =) There are tons of variety readily available on supermarket shelves. But I’m sure mom or grandma has that extra special recipe that can’t compare to anything already made. we like to think of this meal prep recipe as the same cookies grandma used to make, without all the sugar.

Greek Yogurt Cookie Dough Fruit Dip

On the other hand, dips also make each food delicious and interesting. It gives an additional flavor and zest to your food. Dips are usually paired with dry food, like fruits, veggies, crackers, and nuts. Common dips are melted cheese, chocolate, salsa, sour cream, ketchup, mayonnaise, and mustard. Dips can either make or break the overall taste of your food so be wise enough to choose the right kind of dip to your dish!

If you ask us... Cookies + dip = perfect afternoon snack!

Greek Yogurt Cookie Dough Fruit Dip

This recipe will not take much of your time to prepare, it only takes 5 minutes and can serve four people! Also, this meal prep does not need any cooking, so easy-peasy! You can even involve your kid to prepare this healthy snack by letting them put the ingredients, mixing them all together, and plating them.

Here are some nutritional facts:

  • Non-fat Greek yogurt has lesser calories, carbohydrates, and sugar compared with regular yogurt. It has also a higher percentage of protein too. Check the table below for comparison:

Greek Yogurt Cookie Dough Fruit Dip

Greek Yogurt Cookie Dough Fruit Dip

Greek Yogurt Cookie Dough Fruit Dip Ingredients:

1 cup nonfat Greek yogurt

3 tablespoons oat flour*

1 ½  tablespoons coconut sugar

1 ½  tablespoons almond butter

1 teaspoon vanilla

⅛-¼ teaspoon sea salt

2 tablespoons mini chocolate chips

4 cups strawberries

2 cup mixed berries (blueberries, raspberries, blackberries)

Greek Yogurt Cookie Dough Fruit Dip

BTW... if you’re having a hard time finding oat flour in the grocery, you can create one by putting whole oats in a blender until it becomes powdered.

  • Almond butter is a good alternative to peanut butter. However, choose almond butter that has two ingredients only: almond and salt. Almond butter is rich in calcium, copper, vitamin E, magnesium, unsaturated fat, and fiber.
  • Coconut sugar is healthier than refined sugar, but this should be used sparingly. As mentioned above, you can use other kinds of sweeteners to this recipe, like stevia, erythritol, monk fruit, etc.
  • Vanilla comes from the vanilla flower (yes, it’s a flower!) which gives our food a sweet-smelling taste and scent.
  • Salt is a basic ingredient in food preparation and preservation and it has been used by people for thousands of years, especially when refrigeration is not yet invented.
  • Chocolate is derived from cacao seeds and is the best source of antioxidants. Chocolate should be eaten moderately as it can increase glucose levels in our body.

Greek Yogurt Cookie Dough Fruit Dip

Greek Yogurt Cookie Dough Fruit Dip

We advise you to pick the fresh fruits and not the frozen ones because the frozen fruits are already soggy. You can also use other fruits like pears, apples, and bananas should you have a hard time sourcing out the recommended fruits in this recipe.

To prepare the dip, just mix all the ingredients for the dip and you’re set! Put each ingredient one by one in a bowl to make sure that each ingredient has been mixed well. Once you’re done making the dip, put it in a cute serving cup serve it with the fruits on the side.

This meal prep is just one of the many healthy snacks that we have on our website. Please try others too!

Greek Yogurt Cookie Dough Fruit Dip

Low Calorie Greek Yogurt Cookie Dough Fruit Dip blog

Greek Yogurt Cookie Dough Fruit Dip

Greek Yogurt Cookie Dough Fruit Dip

This delicious low calorie fruit dip has all the best cookie dough flavor, and a big boost of protein from the Greek yogurt and almond butter. Dip low calorie fruit like berries for a healthy and satisfying snack.
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: American
Keyword: Greek Yogurt, Meal Prep
Servings: 4 snacks
Calories: 235kcal
Author: Nick Quintero

Ingredients

Dip Ingredients

  • 1 cup nonfat greek yogurt
  • 3 tbs oat flour
  • 1 ½ tbs Almond Butter
  • 1 ½ tbs Coconut Sugar or sugar of choice
  • 1 teaspoon vanilla
  • ⅛-1/4 teaspoon Salt
  • 2 tbs mini chocolate chips

Fruit

  • 4 cups fresh strawberries
  • 2 cups mixed fresh berries raspberries, blueberries, blackberries

Instructions

  • Mix together all the dip ingredients, and stir well to combine.
  • Serve with fresh fruit.

Notes

Nutrition for 1 out of 4 servings (including fruit):
10g Protein | 36.5g Carbs | 6.6g Fat | 6g Fiber | 235 Calories
__
*If you don’t have oat flour on hand, you can add whole oats to a blender and process until a flour forms.

Nutrition

Serving: 1meal | Calories: 235kcal | Carbohydrates: 36.5g | Protein: 10g | Fat: 6.6g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pesto Beef Kabob Meal Prep

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Pesto Beef Kabob Meal Prep (Keto, Paleo, Whole30)

There’s almost nothing we find more satisfying than a well-cooked, expertly-seasoned piece of meat. Beef, in particular, is absolutely one of our favorites, and that’s why we’ve brought this robustly-flavored keto, paleo, and Whole30-compliant pesto beef kabob meal prep recipe!

Keto Pesto Beef Kabob Meal Prep

What is a Kabob?

The kebob (traditionally spelled kebab) is believed to have found its origins in Turkey. The oldest known mention of the word as a food item dates back to the year 1377, when Turkish soldiers would roast freshly-hunted meats on their swords over open fires. In fact, the word “kebob” is a shortened version of the Turkish şiş kebap—şiş meaning “skewer”, and kebap meaning “roasted meat”. Depending on the region, traditional kebobs are prepared with lamb, beef, fish, or chicken, and almost always veggies like onions and peppers.

Keto Pesto Beef Kabob Meal Prep

Why do these Kabobs taste so good?!

Got beef? These beef kabobs certainly do, because to make them we use an entire 12-ounce sirloin steak! There’s a ton of protein in each one too, containing a whopping 37g per serving! That means you’re gonna be full and energized for your undoubtedly-full work or school day! Not to mention, per serving these beef kabobs only 7g of carbs and a very generous 40g of fat, so keto-lovers will be jumping for joy!

The thing that really sets these beef kabobs apart from the competition is that they’re marinated in a simple pesto sauce that you can make easily from scratch! Just throw your basil, olive oil, pine nuts, garlic, and sea salt into a blender, then pulse on high until the mixture is smooth and well-combined. Refrigerate until sauce until ready to serve!

Keto Pesto Beef Kabob Meal Prep

What are the health benefits of these kabobs?

One of the most healthy parts of this pesto beef kabob meal prep recipe is actually an ingredient in the pesto itself—Pine nuts! Containing the highest protein content of any nut, pine nuts come with a surprisingly large host of health benefits! Such benefits include increased energy, improved bone, eye, digestive, and immune health, reduced risk of heart disease, and elimination of free radicals in the body! Pine nuts have even been shown to act as a weight loss aid!

This pesto beef kabob meal prep recipe makes two servings, which we found came together in just 10 minutes of prep and 10 minutes of cook time! While you are certainly fine to use a stovetop to cook these in a pan, we highly recommend flame grilling them. Doing so makes it considerably easier to get a light char going, which dramatically improves the flavor of the meat! This flavor improvement is all thanks to a fascinating phenomenon known as the Maillard reaction. This effect is caused by the chemical reaction between naturally-occurring amino acids and what are known as reducing sugars—Sugars that are capable of breaking down other molecules into simpler forms. This is the complex process that occurs when we’re doing something as seemingly simple as browning up meat to be served!

Keto Pesto Beef Kabob Meal Prep

Keto Pesto Beef Kabob Meal Prep Ingredients:

12 oz steak sirloin, cut into 8 1” cubes

1 bell pepper, cut into large chunks

½ red onion, diced

2 cups fresh basil leaves, packed (or sub spinach)

½ cup extra virgin olive oil

⅓ cup pine nuts

3 garlic cloves

Himalayan sea salt

Keto Pesto Beef Kabob Meal Prep

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Meal prep fam, if lately you’ve been asking, “Where’s the beef?” when it comes to your weekly meal prep regimen, don’t have a cow! We are certain that these pesto beef kabobs are the answer you’ve been waiting for. For more beef ideas, check out our 25 High-Protein Beef Meal Prep Recipes!

Keto Pesto Beef Kabob Meal Prep

Pesto Beef Kabob Meal Prep

Beef kabobs dressed with an easy pesto sauce. Keto-friendly main dish that can be made on the grill or grill pan.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep, Steak
Servings: 2 servings
Calories: 534kcal
Author: Nick Quintero

Ingredients

  • 12 ounce sirloin steak cut into 1 inch cubes
  • 1 medium bell pepper cut into chunks
  • ½ medium onion chopped
  • 2 cups fresh basil packed
  • ½ cup olive oil
  • ⅓ cup pine nuts
  • 3 cloves garlic
  • Salt to taste

Instructions

  • Make your pesto by adding basil, olive oil, pine nuts, garlic, and sea salt to a highspeed blender and pulsing until well combined. Refrigerate until ready for use.
  • Using 2 skewers (soak bamboo skewers in water for 30 minutes before cooking), alternately thread 4 meat cubes, bell pepper, and onion. Brush with pesto.
  • Grill over medium-high, turning occasionally, until lightly charred, about 8 to 10 minutes.
  • Divide meat and veggies between containers with pesto sauce on the side.
  • Store in the fridge for 3-5 days.

Notes

Nutrition for 1 out of 2 servings:
37g Protein | 7g Carbs | 40g Fat | 1g Fiber | 534 Calories

Nutrition

Serving: 1meal | Calories: 534kcal | Carbohydrates: 7g | Protein: 37g | Fat: 40g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sweet Potato Wedges With Tahini

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Sweet Potato Wedges With Tahini

Let's face it...Fries are delicious. We know we love them at MPOF! While this is certainly true, unfortunately, traditional fries contain very unhealthy levels of saturated and trans fats. The good news is that you aren’t completely prohibited from having fries on a paleo meal program, and that’s what makes today’s meal prep recipe so exciting!

Consisting of just two main ingredients, this sweet potato wedge meal prep recipe is the embodiment of simplicity! Simple, and simply delicious! Just because it’s simple doesn’t mean it lacks nutritional value, though. Did you know that sweet potatoes are loaded with vitamins and minerals? A single sweet potato contains 20,000IU of vitamin A, 4 times your suggested daily value! Vitamin A is an essential nutrient for healthy lungs, heart, and kidneys. The health benefits don’t stop there though, because sweet potatoes also regulate blood sugar levels, aid in weight loss, and enhances brain function too. Plus, their skins are totally rich in antioxidants!

Sweet Potato Wedges With Tahini

Enjoy healthy fries and dip for a different take on snacking! Sweet potato wedges with an addicting spice blend dipped in runny tahini.

Sweet Potato Wedges With Tahini

Meal Prep Snack

We know these sweet potato wedges are good because they are paleo diet-compliant! If you’re wondering what that means, no sweat—We were all beginners once too! The paleo diet, also known as the caveman or stone-age diet, is based on archeological evidence that suggests what our ancestors were eating up to 2.5 million years ago. The main concept of paleo is that only raw, unprocessed foods should be eaten, which means that it prohibits the consumption of grains, dairy, and beans. Because the sweet potatoes are minimally-processed in this meal prep recipe, they are considered paleo-compliant! Check out more Paleo Recipe HERE

One of our favorite flavors in this sweet potato wedge meal prep recipe is the runny tahini sauce! Tahini is, of course, delicious, but it’s the nutritional facts that really impress us. Tahini is rich in nutrients like potassium, magnesium, and calcium, and is known to have anti-inflammatory benefits. It can also aid in weight loss and liver detoxification, and his high in vitamins B and E.

Sweet Potato Wedges With Tahini

Nutrition Details:

Tahini has a rich history, dating back at least 4000 years! The first recorded mention was found in ancient Egyptian cuneiform texts. The word ‘tahini’ itself comes from the Arabic word ‘tahana’, which means “to grind”. This is presumably because tahini is made entirely of ground sesame seeds. Sesame paste, the base of tahini, is also used in some Japanese, Chinese, and Indian cuisine.

Do you love sweet potatoes as much as we do? If so, we’ve got you covered. For your healthy meal prep options next week, consider our Sheet Pan Sweet Potato Breakfast Hash meal prep recipe, Gluten Free Sweet Potato Pizza, or even these delectable Baked Lentil Sweet Potato Falafels with Avocado Cream Sauce!

This sweet potato recipe makes two servings, so consider taking some as a snack or doubling your recipe. Each serving is excellent body fuel, providing 6g of protein, 44g of carbs, 12g of fat, and an impressive 8g of dietary fiber! Eat these sweet potato wedges for lunch, and you’ll be full and energized for the rest of your day.

Sweet Potato Wedges With Tahini

Sweet Potato Wedges With Tahini Ingredients:

2 sweet potatoes

olive oil

Himalayan sea salt

Black pepper

½ teaspoon chili powder

½ teaspoon cumin

½ teaspoon smoke paprika

2 TBS runny tahini

Sweet Potato Wedges With Tahini

Sweet Potato Wedges With Tahini

Sweet Potato Wedges With Tahini

Enjoy healthy fries and dip for a different take on snacking! Sweet potato wedges with an addicting spice blend dipped in runny tahini.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: Mediterranean
Keyword: Meal Prep
Servings: 2 servings
Calories: 291kcal
Author: Nick Quintero

Ingredients

  • 2 medium sweet potatoes
  • ½ tbs olive oil
  • ½ teaspoon Chili Powder
  • ½ teaspoon cumin
  • ½ teaspoon smoked paprika
  • salt & pepper
  • 2 tbs runny tahini

Instructions

  • Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
  • Cut the washed and scrubbed sweet potatoes in half and then cut each half into 4-6 wedges. Arrange the sweet potato wedges on the parchment lined baking sheet and drizzle with the olive oil. Sprinkle with salt, pepper, chili powder, and smoke paprika.
  • Roast in the oven until the potatoes are browned, crispy on the outside and fork tender on the inside, about 35-40 minutes. Remove from the oven, allow to cool slightly, then serve with runny tahini.
  • Keep leftovers separate in the fridge for 5-7 days.

Notes

Nutrition for 1 out of 2 servings:
6g Protein | 44.4g Carbs | 11.7g Fat | 8g Fiber | 291 Calories

Nutrition

Serving: 1serving | Calories: 291kcal | Carbohydrates: 44.4g | Protein: 6g | Fat: 11.7g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Brazilian Style Skirt Steak Meal Prep

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Brazilian Style Skirt Steak Meal Prep (Keto compliant)

If you’ve ever eaten at a Brazilian steakhouse, you’ll agree that while the food is certainly delicious even thought it’s not necessarily healthy or budget-friendly. A delicious, juicy steak seasoned the Brazilian way is still one of our favorite meals though, so that’s why we’re excited to present you with this Brazilian-style skirt steak meal prep recipe!

What we refer to as the “Brazilian” style of cooking steak is actually what is known traditionally as churrasco, a Portuguese word that translates roughly to “barbecue”!  Churrasco’s roots run deep into the rich historical tradition of the gaúchos—The wayward horsemen of southern Brazil, Uruguay, and Venezuela. The gaúchos are so iconic, in fact, that even centuries later they are national symbols in all three of those countries!

Keto Brazilian Style Skirt Steak Meal Prep is an easy meal prep recipe for whole30, Paleo and Keto compliant mal plans. This recipe is done on the grill making clean up a breeze! 

Keto Brazilian Style Skirt Steak Meal Prep

Don’t spend $50 or more per person at an upscale Brazilian steakhouse—Be your own churrasqueiro (a churrasco chef) in the comfort of your own kitchen with this Brazilian-style skirt steak meal prep recipe! By eating at a restaurant, you risk eating food that is non-keto compliant or not cooked in a compliant way. But by cooking this skirt steal meal prep recipe you can rest assured, knowing that everything about it is not only keto, but also paleo and Whole30 compliant! That’s a meal prep triple threat!

Don’t have a churrasqueira (a churrasco grill)? That’s okay, we didn’t have one either when we made this skirt steak meal prep! We do however recommend using a standard North American BBQ grill to make it. Doing this helps give the beef that authentic churrasco smoked flavor, and also makes cleanup a breeze for you!

Keto Brazilian Style Skirt Steak Meal Prep

Keto Brazilian Style Skirt Steak Meal Prep Ingredients:

Ingredients for steak:

6 medium cloves garlic

1 teaspoon kosher salt

16 oz raw skirt steak, trimmed and cut into 4 pieces (yields 3oz cooked portions)

¼ teaspoon freshly ground black pepper

2 tablespoon olive oil

2 oz unsalted butter or ghee for whole30/paleo

1 tablespoon chopped fresh flat-leaf parsley

Ingredients for Veggies:

8oz red bell pepper, sliced

8oz green bell pepper, sliced

4oz red onion, sliced

1 tablespoon olive oil

Salt and pepper, to taste

Keto Brazilian Style Skirt Steak Meal Prep

Nutritional Info

Holy cow, the nutritional value of this beefy Brazilian banquet is off the chain! Per serving, you get almost 30g protein, 40g fat, and over 6g of fiber! Needless to say, it’s a no-bull solution to keeping you moo-ving through your day! ?? Keep in mind, those numbers don’t count a side salad, though we do strongly recommend having one for extra nutrition! Need some salad inspiration? Check out our Summer Breakfast Salad or Salmon Cobb Salad meal prep recipes!

A note about the the fat you choose to make the garlic butter with—If you want this skirt steak recipe to be paleo and Whole30 compliant, make sure you’re using ghee instead of butter! Standard butter is a no-no for either of these health programs because both prohibit the consumption of any dairy. Ghee is different though, because while it is almost entirely butterfat, it contains virtually no lactose or casein! So in moderation, ghee is just fine to use, and plus, it’s every bit as good as regular butter!

Keto Brazilian Style Skirt Steak Meal Prep

Get a taste of South American culture and culinary legend without the travel or expense! We love this meal prep recipe because it yields enough to enjoy 4 meal’s worth of what your local Brazilian steakhouse offers for 10 times the cost! Consider home-cooking this Brazilian cultural delicacy as a celebratory dinner instead of dining out! Whether, you follow the keto, paleo, or Whole30 diets, or just love beef as much as we do, we’re certain you will love this Brazilian-style skirt steak meal prep recipe!

Keto Brazilian Style Skirt Steak Meal Prep

Keto Brazilian Style Skirt Steak Meal Prep

garlic-butter-brazilian-steak

Keto Brazilian Style Skirt Steak Meal Prep

Keto Brazilian Style Skirt Steak Meal Prep is an easy meal prep recipe for whole30, Paleo and Keto compliant mal plans. This recipe is done on the grill making clean up a breeze! 
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: Brazilian
Keyword: keto, Meal Prep, Steak
Servings: 4 servings
Calories: 498kcal
Author: Nick Quintero

Ingredients

Skirt Steak

  • 16 ounces skirt steak trimmed and cut into 4-inch pieces
  • 6 cloves garlic
  • 1 teaspoon Salt
  • ¼ teaspoon fresh black pepper
  • 2 tbs olive oil
  • 2 tbs ghee
  • 1 tbs chopped flat leaf parsley

Vegetables

  • 16 ounces bell peppers assorted colors, if desired - sliced
  • 4 ounces red onion sliced
  • 1 tbs olive oil
  • salt & pepper to taste

Instructions

  • Peel the garlic cloves and smash them with the side of a chef’s knife. Sprinkle the garlic lightly with salt and mince it.
  • Slice Peppers and onions. Remove seeds and ribs from peppers; cut lengthwise into strips and slice the onion.
  • Pat the steak dry and season generously on both sides with salt and pepper.
  • Pre-heat grill to high heat and sear 1 -2 minutes per side for medium rare.
  • Then Grill Peppers and onions.
  • Transfer the steak to a plate and let rest while you make the garlic butter.
  • In an 8-inch skillet, melt butter over low heat. Add the garlic and cook, swirling the pan frequently, until lightly golden, about 4 minutes.
  • Slice the steak against the grain and mix it with the pepper and onions. Then, spoon the garlic butter over the steak and sprinkle with the parsley
  • Divide between your meal prep containers.
  • Store up to 5 days.

Notes

Nutrition for 1 out of 4 servings:
27.5g Protein | 16.2g Carbs | 37.6g Fat | 6.4g Fiber | 498 Calories
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Recipe Courtesy Of Taylor Made Cuisines

Nutrition

Calories: 498kcal | Carbohydrates: 16.2g | Protein: 27g | Fat: 37.6g | Fiber: 6.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Bacon Wrapped Asparagus Breakfast Bowls

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Bacon Wrapped Asparagus Breakfast Bowls

"You know, it's hard to beat bacon at any time of day." — Nick Offerman

We couldn’t possibly agree more, Nick! Bacon is like a crispy, meaty manna from heaven. Besides vegetarians and vegans, we’ve personally been hard-pressed to find just about anyone who doesn’t enjoy it. And while we can’t deny our love of a big, greasy plate of staple Americana breakfast food, we also can’t deny that there are far healthier breakfast options available.

That, meal prep fam, is why today we’ve brought you a meal prep recipe that compromises the unhealthy fat of a traditional diner breakfast, while sacrificing nothing in the flavor department—Absolutely delish bacon-wrapped asparagus breakfast bowls! We love this recipe because of its healthy modern twist on an old favorite—Bacon and eggs.

Keto Bacon Wrapped Asparagus Breakfast Bowls

Keto and Paleo Breakfast Meal Prep:

One incredible thing about these bacon-wrapped asparagus breakfast bowls is that they’re not only keto-friendly, but paleo-compliant as well! For our readers who might be new, the paleo or keto diets could be perfect for you if you love meat, because almost every kind is compliant with both diets. Yes, even bacon. ? What’s more, while you aren’t allowed to have processed sugars with these diets, you are allowed to have small amounts of natural sugars.

In this recipe, those natural sugars come from the optional berries you can have on the side! You can have any kind of berries you want, too! We found that their sweetness paired incredibly well with the salt of the bacon and earthy flavor of asparagus. Want more info about the keto diet? Peep MPOF’s article, How Eating Fat Can Make You Thin (The Keto Diet Explained) where we break down how and why the keto diet is so good for shredding weight! If you’re paleo and need some ideas for next week’s meal prep, check out the very self-explanatory  Paleo Recipes That Don't Suck.

Keto Bacon Wrapped Asparagus Breakfast Bowls

Load up on Protein:

To add even more protein to these bacon-wrapped asparagus breakfast bowls, the recipe calls for the inclusion of 4 eggs, 1 egg per serving. We love our eggs at MPOF because they’re so darn versatile, cheap, and chock-full of high-quality proteins. In fact, eggs are considered a ‘complete’ source of protein, because they contain all 9 essential amino acids. Because your body can’t naturally produce aminos on its own, we have to get them from our diet. What makes eggs so incredible is that we can get all our aminos and healthy fats from just eating them alone!

Keto Bacon Wrapped Asparagus Breakfast Bowls

Asparagus is another food that is sure to nourish your body. Each cup contains 2.8g of soluble and insoluble fiber and almost 3g of protein, which means your stomach will feel full for longer! Other key nutrients include potassium, calcium, iron, magnesium, and phosphorus for fluid regulation, strong bones, healthy oxygen flow, and improved mood.

If you’re on the keto, paleo, or Whole30 meal plans, and you love crispy, fragrant bacon as much as we do, consider checking out our meal prep recipes for this  Whole30 Bacon Strawberry Breakfast Salad or these irresistible Keto Bacon Sausage Meatballs

Keto Bacon Wrapped Asparagus Breakfast Bowls

Keto Bacon Wrapped Asparagus Breakfast Bowls Ingredients:

8 slices of bacon

8 large asparagus spears, or 16 smaller spears

4 cups greens (spinach or arugula)

4 eggs, hard boiled

Berries, to serve

Lemon wedges, to serve

Keto Bacon Wrapped Asparagus Breakfast Bowls
Keto Bacon Wrapped Asparagus Breakfast Bowls

Bacon Wrapped Asparagus Breakfast Bowls

Smokey bacon wrapped asparagus is served on a bed of greens with eggs and berries for the perfect paleo or keto breakfast.
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Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Course: Breakfast
Cuisine: American
Keyword: Bacon, Meal Prep
Servings: 4 meals
Calories: 248kcal
Author: Nick Quintero

Ingredients

  • 8 slices bacon
  • 8 large asparagus spears
  • 4 cups greens we used arugula
  • 4 large hard boiled eggs
  • berries optional
  • lemon wedges optional

Instructions

  • Preheat oven to broil.
  • Wrap each piece of asparagus in a slice of bacon. If asparagus spears are small, bunch 2-3 together and wrap the bacon around the bunch.
  • Add the bacon wrapped asparagus to a baking tray, and broil for 7 minutes. Flip, and continue to broil for 3-7 minutes until bacon is done to your liking.
  • Add bacon wrapped asparagus to a salad with a hard boiled egg and berries. Serve with a lemon wedge.

Notes

Nutrition for 1 out of 4 servings:
16g Protein | 3.5g Carbs | 19g Fat | 1.5g Fiber | 248 Calories

Nutrition

Serving: 1meal | Calories: 248kcal | Carbohydrates: 3.5g | Protein: 16g | Fat: 19g | Fiber: 1.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tofu Tikka Masala

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Vegan Tofu Tikka Masala

Indian cooking is one of our favorite international cuisines. Its bold flavors of cumin, coriander, ginger, and turmeric make it totally distinctive from any other food type! However, if you’re a vegetarian or vegan, you might be hard-pressed to find any options that have few or no animal products, should you ever walk into your standard Indian restaurant!

Vegan Tofu Tikka Masala

Vegan Meal Prep Recipe:

That said, we know our vegan readers will be ecstatic with today’s meal prep recipe—A tofu tikka masala! Anyone who has had traditional tikka masala will tell you that the flavors of the sauce get “locked in” to beautifully compliment the chicken, Fortunately, the same effect happens with tofu, so now you can enjoy this dish without having to consume any meat! We recommend using extra firm tofu to achieve a texture that is as close as possible to chicken.

Vegan Tofu Tikka Masala

About Tikka Masala:

The origins and history of the many varieties of tikka masala are up for debate. Many experts believe that it originated in the United Kingdom during the 1960s. During that time, most Indian restaurants were owned by natives of Pakistan or Bangladesh, so it is thought that tikka masala was invented by a migrant chef from one of those countries. Legend has it that its conception actually came about in a moment of genius improvisation in a Glasgow kitchen! Tikka masala is, after all, not a traditional Indian dish! To this day, it remains one of the UK's most popular foods.

Vegan Tofu Tikka Masala

Tikka Masala Health Benefits:

This amazing vegan tofu tikka masala does your body so much good, because it eliminates traditional white rice, and replaces it with cauliflower rice. 1 cup of white rice, with nothing on it or in it, constitutes a nap-inducing 45g of carbohydrates. 1 cup of cauliflower rice, on the other hand, has just 5g of carbs! That’s nine times fewer carbs than traditional white rice! Cauliflower is also very nourishing, containing 77% of your recommended daily intake (RDI) of vitamin C, 20% of your vitamin K RDI, and 14% of your RDI of folate. It is very high in fiber, containing 3g (10% your RDI) per cup.

You certainly won’t be going hungry with this vegan tofu tikka masala recipe, because it is absolutely packed with nutrients guaranteed to fill you up! Per serving, you get 13g of protein, 19g of fat, and a hunger-smashing 8g of fiber! All that, and we are happy to tell you that this tofu tikka masala only has 313 calories per serving! We love this meal prep recipe because it really covers all your bases as a vegan or vegetarian, and gets you nice and full!

Vegan Tofu Tikka Masala

Before you spend a small fortune to eat at an Indian restaurant, consider making this vegan tofu tikka masala instead—Especially if you’re vegan or vegetarian. We think it’s every bit as delicious as its non-veg counterpart! If you love Indian food as much as we do, take a look at our Vegan Chickpea Curry Basmati Rice for your next week of prepped meals. New to meal prep? Check out our Ultimate Guide to Meal Prep Containers to help get you started.

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Vegan Tofu Tikka Masala

Vegan Tofu Tikka Masala

Classic Indian spices add tons of flavor to pan seared tofu in this vegan dish. In place of the cream and butter used in many Indian dishes, this version uses flavorful sesame oil and coconut milk.
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Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep, Tofu
Servings: 4 meals
Calories: 313kcal
Author: Nick Quintero

Ingredients

Tofu

  • 12 ounces extra firm tofu
  • 2 tbs sesame oil
  • salt & pepper to taste
  • ½ cup red onion finely diced
  • ¼ cup fresh ginger finely grated
  • 4 cloves garlic minced
  • 1 ½ teaspoon ground cumin
  • 1 ½ teaspoon paprika
  • 1 ¼ teaspoon Sea Salt
  • ½ teaspoon tumeric
  • ⅛ teaspoon nutmeg
  • ¼ teaspoon cayenne pepper
  • 2 14 ounce cans diced tomatoes
  • ½ cup full fat coconut milk
  • cilantro to garnish

Riced Cauliflower

  • ½ large head cauliflower
  • 1 tbs sesame oil
  • Salt and Pepper as desired

Instructions

  • Prepare tofu by draining excess liquid, and then wrapping in several paper towels, placing on a plate, and putting a heavy plate on top to press even more moisture out. This can also be done using a tofu press. Leave for at least 10 minutes to allow water to drain out.
  • In a skillet over medium heat, add sesame oil, and cubed tofu pieces. Season lightly with sea salt and pepper.
  • Gently flip the tofu and allow to brown. Remove from pan.
  • In the remaining sesame oil, add chopped onions, garlic and grated ginger. Saute for about 5 minutes until onions are transluscent.
  • Add all spices to the pan, and mix into the onion and ginger mixture.
  • Add diced tomatoes to a blender and pulse until the tomatoes are mixed into a puree, but not completely smooth. This step is optional. You can use the diced tomatoes straight out of the pan and it’s still delicious.
  • Pour the tomatoes into the pan, and stir to combine. Add the tofu in, and reduce heat to medium low. Allow to simmer for about 10 minutes.
  • Add the coconut milk, bring back to a low boil, and then remove from heat. Taste, and season with cayenne and sea salt.
  • To prepare the cauliflower rice, chop the cauliflower roughly, and then place in a food processor bowl. Don’t overfill the food processor, or the cauliflower won’t evenly chop. It’s better to do this in 2-3 batches.
  • Process the cauliflower until it’s broken into pieces about the size of grians of rice. Do not overprocess or the “rice” will be mushy.
  • Over high heat, add sesame oil, and cauliflower “rice.” Saute quickly for 3-4 minutes until the cauliflower is hot. Season with sea salt and pepper, and remove from heat.
  • Serve the Tofu Tikka Masala over caulfilower rice, with lots of fresh chopped cilantro on top.

Notes

WW Smart Points= Green:7  Blue:5  Purple:5
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Nutrition for 1 out of 4 servings:
13g Protein | 24g Carbs | 19g Fat | 8g Fiber | 313 Calories

Nutrition

Serving: 1meal | Calories: 313kcal | Carbohydrates: 24g | Protein: 13g | Fat: 19g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Grilled Halloumi & Summer Squash Kabob Meal Prep

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Grilled Halloumi & Summer Squash Kabob Meal Prep

Being the warmest and most sunny months of the year, summer yields us with a true cornucopia of fresh fruits and vegetables—including bell peppers, strawberries, cucumbers, garlic, and one of our favorites of all time, zucchini squash! Because these flavors are so delicious, today we’re excited to show you how to make grilled halloumi and summer squash kebobs!

Grilled Halloumi & Summer Squash Kabob Meal Prep

A Hearty Summer Meal Prep:

With a huge 48g of protein per serving, this meal prep recipe will most certainly be filling to even the hungriest meal preppers. Most of the protein comes from the grilled halloumi, a delicious, and historically interesting food! Halloumi is believed to have first been created during the Medieval Byzantine period, in the Mediterranean island nation of Cyprus (off the southern coast of Turkey). Traditionally it is made from goat and sheep’s milk, which means halloumi is naturally lactose-free. Some manufacturers will make it with cow’s milk, however, so if lactose is something you’re trying to avoid, make sure you read your labels before you buy.

Don’t worry about overcooking it—Halloumi has a very high melting point, so it’s perfect for grilling or frying! In fact, one delicious way to prepare it is by frying it in olive oil for a couple of minutes before threading it onto the skewer with your veggies. Love halloumi? So do we! Check out our Grilled Halloumi and Watermelon Salad meal prep recipe for another summer meal option!

Grilled Halloumi & Summer Squash Kabob Meal Prep

Halloumi and Summer Squash recipe nutrients:

These grilled halloumi and summer squash kabobs wouldn’t make for a very good vegetarian meal prep option… If they didn’t contain any veggies! Fortunately, though, they do contain a number of delicious seasonal vegetables, including green zucchini, yellow zucchini, red bell peppers, peas, scallions, and red radishes! Zucchini alone has a whole host of health benefits—including improved digestion, healthy circulation, and a boost in energy! These benefits can be credited to high amounts of vitamins B6, C, and K, plus riboflavin and folate.

Grilled Halloumi & Summer Squash Kabob Meal Prep

Don't hate on radishes:

The other ingredient we want to hype up in this grilled halloumi and summer squash kabob meal prep recipe is the red radishes! A lot of people throw radishes shade, and we want to help fix their reputation as an excellent vegetable if we can! Per 1 cup, radishes have just 24 calories. That’s almost nothing! And even though they’re small, they’re still mighty—Mighty healthy!

Each cup contains a whopping 28% of your vitamin C recommended daily allowance (RDA). Vitamin C is also an antioxidant that helps build collagen and battle free radicals in your body that speed up the aging process. We think that’s darn impressive because that means that red radishes and other foods high in vitamin C, are literally the fountain of youth!

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep Ingredients:

Supplies Needed:
10-15 6-Inch Bamboo Kabob Skewers

Ingredients:
½ large Shallot minced
2 Garlic Cloves minced
Juice of 1 Lemon, plus zest
¼ cup Olive Oil plus 2 tbsp. divided
¼ tsp. Salt & ¼ tsp. Pepper plus more to taste
16 oz. Halloumi Cheese cut into 1-inch cubes
1 large Green Zucchini Squash
1 large Yellow Zucchini Squash
1 large Red Bell Pepper
5 cups cooked Orzo Pasta
1 ½ cups Frozen Peas thawed
3 Scallions (green parts only) sliced
5 Red Radishes sliced
6-8 Basil Leaves julienned

Grilled Halloumi & Summer Squash Kabob Meal Prep

Finally, we love this grilled halloumi and summer squash kabob meal prep recipe because it can be served one of two ways… Hot, or cold! We found it an excellent way to cool off and replenish from blazing hot days spent outdoors in the sun. Love Mediterranean food? We have tons of recipes. Check out our article, 15 Mediterranean Diet Meal Prep Recipes for more tasty ideas!

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi &  Summer Squash Kabob Meal Prep blog

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep

Perfect for summer, this meal is delicious served warm or chilled for those scorching hot summer days.
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Course: Lunch
Cuisine: Mediterranean
Keyword: Halloumi, Meal Prep
Servings: 5 meals
Calories: 637kcal
Author: Nick Quintero

Ingredients

  • ½ large shallot minced
  • 2 cloves garlic minced
  • 1 medium Lemon juiced & zest
  • 6 tbs olive oil divided (¼ c + 2 tbsp)
  • salt & pepper to taste
  • 16 ounces Halloumi Cheese
  • 2 large green/yellow zucchini
  • 1 large red bell pepper
  • 5 cups cooked orzo
  • 1 ½ cup frozen peas thawed
  • 3 Scallions thinly sliced (green part only)
  • 5 red radish thinly sliced
  • 6-8 basil leaves julienne

Instructions

  • Place shallot, garlic, lemon juice, salt, and pepper in a small mixing bowl. Slowly stream in the olive oil and whisk until fully incorporated. Set aside.
  • In a large mixing bowl, stir the orzo pasta, peas, scallions, radishes, and basil. Stir in all of the dressing but reserve 3 tablespoons on the side as a finishing sauce. Set orzo salad aside.
  • Skewer the kabobs by threading Halloumi, yellow zucchini, bell pepper, green zucchini, and Halloumi in that order. Skewer the Halloumi slowly to prevent splitting. Baste the skewers with the 2 tablespoons olive oil, salt & pepper to taste.
  • Preheat a BBQ grill on medium heat. Grill the kabobs about 3-5 minutes per side until grill marks appear. Remove kabobs from the grill and set aside.
  • Prepare the meal prep containers by spooning approximately 1 ½ cups of the orzo salad into the bottom, then top with two of the kabobs. Drizzle a spoonful of the remaining dressing over the kabobs and top with lemon zest.

Notes

Nutrition for 1 out of 5 meals:
44g P | 138g C | 48g F | 789 Calories

Nutrition

Serving: 1meal | Calories: 637kcal | Carbohydrates: 41g | Protein: 32g | Fat: 40g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Apricot Cucumber Tofu Steak Meal Prep

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Apricot Cucumber Tofu Steak Meal Prep (Vegan - Vegetarian - GF)

Who thinks vegan food is too strange to eat? Who thinks everything in the vegan diet probably tastes bland, or like cardboard? If you hold either of these opinions, have no fear! MPOF is here, to save you from eating meals that just don’t taste good! And because we only want the best for you, today we’re gonna be going over a delicious, 100% plant-based option that you can cook and eat in under an hour—a vegan apricot cucumber tofu steak meal prep recipe!

Vegan Apricot Cucumber Tofu Steak Meal Prep

Tofu main dish with an easy apricot cucumber compote. Serve with quinoa and green beans for a protein packed plant-based meal!

Vegan Apricot Cucumber Tofu Steak Meal Prep

Vegan Apricot Cucumber Tofu Steak Meal Prep Ingredients:

1 16 oz. block extra firm tofu, drained and rinsed

2 TBS white rice vinegar

2 TBS balsamic vinegar

1 teaspoon pure maple syrup

1⁄2 cup cucumber, grated

1 apricot, grated

1⁄2 TBS maple syrup

8 cups green beans, trimmed

2 cups cooked quinoa

Fresh mint, for serving

Vegan Apricot Cucumber Tofu Steak Meal Prep

How Tofu Is Made:

Tofu is derived by condensing curds of soy milk and pressing them into blocks. These blocks can come in a number of different consistencies, from very soft, to super firm! The wide range of texture choices is actually one of the things that makes tofu so incredibly versatile! Depending on the selected level of firmness, it can be used to substitute a number of different meats While this is, of course, your choice, we recommend the extra firm option for this tofu steak meal prep.

Vegan Apricot Cucumber Tofu Steak Meal Prep

Tofu has great health benefits:

Did we mention how ridiculously healthy tofu is? It contains all 9 essential amino acids—Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine! Aminos are crucial because they aid in tissue repair and a number of other bodily functions. Tofu and soy, in general, is also a great source of iron, calcium, manganese, selenium and phosphorous! We highly recommend cooking and seasoning the tofu on a grill, or in a grill pan. This makes for a delicious sear on the outside, just like traditional steak!

Vegan Apricot Cucumber Tofu Steak Meal Prep

This vegan tofu steak meal prep recipe helps you celebrate the summer, with its tangy and refreshing seasonal compote! Consisting of crisp cucumber and sweet apricot, the compote for this tofu steak meal prep comes together in a flash! All you need is a cheese grater, then just grate your apricot and cucumber into a bowl with maple syrup and refrigerate!

Vegan Apricot Cucumber Tofu Steak Meal Prep

How many servings does this recipe make, you ask?

Between the tofu steak, green beans, and quinoa on the side, this meal prep recipe makes 4 very generous servings! Besides the amount of food you get, we also love the fact that this meal prep recipe has lots of fiber and protein to keep you full. Quinoa actually plays a big part in the fiber and protein content of this vegan apricot cucumber tofu steak meal prep—It is extremely nutritious! Per 1 cup of quinoa, there is on average 8g of protein, and a whopping 5g of fiber. And that’s not even counting high levels of minerals like magnesium, manganese, and phosphorus. Like tofu, this grain also contains all 9 essential amino acids, making it one of the only plant foods to do so. If you think you could use more quinoa in your life, be sure to check out this Quinoa Chickpea Taco Bowl meal prep recipe, or this Tuna Quinoa Salad Endive Wrap meal prep recipe!

Whether you’re a vegan or not, we’re confident that this apricot cucumber tofu steak meal prep recipe will delight your tastebuds and keep your stomach full!

Vegan Apricot Cucumber Tofu Steak Meal Prepblog

Vegan Apricot Cucumber Tofu Steak Meal Prep

Vegan Apricot Cucumber Tofu Steak Meal Prep

Tofu main dish with an easy apricot cucumber compote. Serve with quinoa and green beans for a protein packed plant-based meal!
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Prep Time: 40 minutes
Cook Time: 15 minutes
Total Time: 55 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep, Tofu
Servings: 4 servings
Calories: 322kcal
Author: Nick Quintero

Ingredients

  • 1-16 ounce block extra firm tofu drained and rinsed
  • 2 tbs rice wine vinegar
  • 2 tbs balsamic vinegar
  • 1 teaspoon maple syrup
  • ½ Cucumber grated
  • ½ apricot grated
  • ½ tbs maple syrup
  • 8 cups green beans trimmed
  • 2 cups cooked quinoa
  • fresh mint serving

Instructions

  • Wrap tofu in towel and press to remove moisture, then cut into 1⁄2” slices.
  • Mix white rice vinegar, balsamic vinegar, and maple syrup together in a large bowl.
  • Place slices of pressed tofu in a large glass dish, laid flat. Pour contents of bowl into baking dish and seal tightly. Chill in the refrigerator for 30 minutes to marinate, flip the bag over at 15 minutes to cover tofu on both sides.
  • While the tofu is marinating, prepare cucumber and apricots compote. Add grated cucumber and apricot to a bowl and stir in maple syrup, then toss to combine. Store in the fridge until ready for use.
  • Cook your quinoa according to package instructions if you haven’t already done so.
  • Fill a large pot with water and add trimmed green beans. Allow to cook for 3-5 minutes, until tender crisp and vibrant green.
  • Start up your grill or grill pan and turn to medium heat. Place tofu on the grill using tongs and cook for about six minutes on each side, or until slightly blackened. Flip and repeat.
  • Divide tofu and quinoa between containers and store cucumber/apricot mixture on the side.
  • Store in the fridge for 5-7 days.

Notes

Nutrition for 1 out of 4 servings:
18g Protein | 47g Carbs | 7g Fat | 14g Fiber | 322 Calories

Nutrition

Serving: 1meal | Calories: 322kcal | Carbohydrates: 47g | Protein: 18g | Fat: 7g | Fiber: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chocolate Almond Butter Bark

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Chocolate Almond Butter Bark (Keto, Gluten Free, Paleo)

If you’re familiar at all with the keto or paleo, diets, you’ll know that sugar is pretty much totally off-limits. For those of us with a sweet tooth or a taste for chocolate, being on these diets can be a recipe for failure if we cave to sugary temptation. Fortunately, though, there are still dessert options available, and that’s why we’ve brought you today’s meal prep recipe—keto-friendly chocolate almond butter bark!

Keto Chocolate Almond Butter Bark

Who said dessert can’t be healthy? Whoever it was, was mistaken! We love this almond butter bark because not only is it healthy, but it also has enough nutritional value to be considered an entire meal! Per serving, it contains 15g of dense nut proteins, 29g of healthy fats, and an absolutely mindblowing 18g of dietary fiber! For a frame of reference of just how much fiber that really is, let’s compare it to chia seeds. Chia seeds contain about 11g of protein per cup! That means you’d have to eat almost two cups of chia seeds to get the same fiber intake as a single serving of this delectable keto chocolate almond butter bark! Fiber is an essential part of any diet because not only does it help you feel fuller for longer, but it helps feed the beneficial flora in your gut. Interested in chia seed recipes? Check out our Vanilla Chia Pudding, or this Berry Almond Chia Pudding meal prep recipe!

What makes this Keto?

Have you ever heard the expression, “not all that glitters is gold”? Well, this almond butter bark meal prep recipe is the same way, because not all that is sweet, contains sugar! That’s what makes this a viable dessert for our keto and paleo readers—The only ingredients that make it sweet are the almond butter (containing a tiny 0.7g sugar per tablespoon) and the tablespoon of any optional low-calorie sweetener that you like! Treat your tastebuds and your bodily wellness by trying out this meal prep recipe.

Keto Chocolate Almond Butter Bark

By the way, did we mention that this almond butter bark is also vegan? Because chocolate is normally dairy-based, traditional chocolate does not fit into a vegan diet. This recipe is completely different though because it actually contains no dairy whatsoever! The only ingredients in this simple, healthy dessert consist of raw cacao, almond butter, optional sweetener, and slivered almond pieces sprinkled generously on top.

We all have the occasional sugar craving. This almond butter bark allows you to indulge these cravings without ruining your progress, throwing your body out of ketosis, or triggering a sudden insatiable hankering for carbohydrates! Plus, it’s so packed with nutrients that you won’t be hungry at all by the time you’ve finished it!

Keto Chocolate Almond Butter Bark

This meal prep recipe makes 4 liberal servings of deliciously-tantalizing almond butter bark. Throw it in a single-compartment meal prep container (you can check out our full meal prep container guide right here), or even double up your recipe and keep it in the freezer for emergency sugar cravings. Want more healthy dessert ideas? Check out this genius Funfetti Protein Puppy Chow or these delightfully-nutritious No-Bake Collagen Brownies for your next round of prepped meals!

Keto Chocolate Almond Butter Bark

Keto Chocolate Almond Butter Bark Ingredients:

1 ¾ cups 100% cacao

¼ cup almond butter

1 TBS low-carb sweetener, optional

½ cup unsalted, slivered almonds

Keto Chocolate Almond Butter Bark

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Keto Chocolate Almond Butter Bark

Chocolate Almond Butter Bark

Sugar-free chocolate almond butter bark that’s keto friendly, vegan, and paleo. Perfect for a nutritious dessert that’s packed with antioxidants and healthy fats.
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Prep Time: 1 hour
Total Time: 1 hour
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 4 servings
Calories: 350kcal
Author: Nick Quintero

Ingredients

  • 1 ¾ cup 100% cacao
  • ¼ cup unsweetened almond butter
  • 1 tbs sweetener optional
  • ¼ cup unsalted, slivered almonds

Instructions

  • Prepare a baking sheet with parchment paper.
  • Melt the cacao and almond butter and optional sweetener on the stove top over medium low heat until combined, stirring often.
  • Pour mixture onto the parchment lined baking sheet and spread with the back of a spoon to form an even layer and sprinkle with slivered almonds.
  • Refrigerate bark for at least one hour, then break into pieces.
  • Store bark in the fridge until ready to serve.

Notes

Nutrition for 1 out of 4 servings:
15g Protein | 27g Carbs | 29g Fat | 18g Fiber | 350 Calories

Nutrition

Serving: 1serving | Calories: 350kcal | Carbohydrates: 27g | Protein: 15g | Fat: 29g | Fiber: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Portable Chocolate Chip Pancakes

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Portable Chocolate Chip Pancakes

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

Portable Chocolate Chip Pancakes

Take your favorite Sunday breakfast food, pancakes, with you to work all week long with these Portable Chocolate Chip Pancakes. Made with only 5-ingredients this recipe is gluten-free, dairy-free, soy-free, and vegetarian friendly. Paleo. 

Portable Chocolate Chip Pancakes

Happy meal prep Sunday! Today's recipe couldn't be a better fit for the day given that one of the top Sunday breakfast foods is pancakes! Honestly, who doesn't love a good pancake recipe? They are always a go-to in our houses on the weekends. You know, sleep in, grab a cup of coffee, relax, make a big batch of pancakes with eggs, bacon and fresh fruit......Ahhhhh! If only every day of the week could start like that!

You may not be able to sleep in during the week, but you can enjoy pancakes (plus eggs and bacon if you want) with this recipe for portable chocolate chip pancakes. It's as simple as mixing up a box of pancake mix and then baking them in your favorite muffin pan.

Portable Chocolate Chip Pancakes

The only ingredients needed to make this recipe are pancake mix, eggs, oil, water, and dairy-free chocolate chips.

Portable Chocolate Chip Pancakes

Mix everything together. Add in some of the chocolate chips and then decide if you want to make larger muffins or smaller bite sized ones for the kids in the house!

Or, do like we did and make some of each! If you have the Farm Chef Table silicone muffin baking set on hand you can choose from regular size or mini muffins! It's literally so much fun to pop those bite-sized portable chocolate chip pancakes into your mouth! So fun and almost too easy sometimes 😉

Portable Chocolate Chip Pancakes

Finish off the muffins with extra chocolate chips on top and then into the oven they go!

Portable Chocolate Chip Pancakes

One of the things we love about baking with silicone muffins pans is that we do not have to use any oil or cooking spray to coat the pans before adding the mix to the muffin cups. That is a win in saving fat calories from oil and chemicals from the non-stick spray!

Portable Chocolate Chip Pancakes

And check out how easy these little portable chocolate chip pancakes just come right out of the muffin pan! All you need to do is bend the muffin pan back a bit and.....

Portable Chocolate Chip Pancakes

out they come! We can't even tell you how much we appreciated the 15 minutes we saved from not having to let the pan cool down! Another meal prep time saving win!

Portable Chocolate Chip Pancakes

Ahhh......just check out those perfect portable chocolate chip pancakes!

Portable Chocolate Chip Pancakes

You can do a traditional Sunday breakfast style prep and serve with eggs and bacon or make it a little lighter and go with all of your favorite berries! It's now a pancake party for breakfast or snack all week long!

Portable Chocolate Chip Pancakes

Can you even imagine using these muffin pans for a recipe like these egg muffins? Heck, you could even use them to make these keto bacon sausage meatballs!

Are you ready to make your pancakes portable this week?

Portable Chocolate Chip Pancakes blog

Portable Chocolate Chip Pancakes

Portable Chocolate Chip Pancakes

Take your favorite Sunday breakfast food, pancakes, with you to work all week long with these Portable Chocolate Chip Pancakes. Made with only 5-ingredients this recipe is gluten-free, dairy-free, soy-free, and vegetarian friendly. Paleo. 
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Prep Time: 3 minutes
Cook Time: 12 minutes
Total Time: 15 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 12 muffins
Calories: 204kcal
Author: Nick Quintero

Ingredients

  • 1 box pancake mix we used Simple Mills brand
  • 5 large eggs
  • ⅓ cup Water or milk
  • 3 tablespoon oil
  • ⅓ cup dairy-free chocolate chips

Instructions

  • Preheat oven to 350 degrees F
  • Whisk together eggs, water and oil
  • Add in pancake mix and ½ chocolate chips
  • Evenly divide batter better muffin cups
  • Top with remaining chocolate chips
  • Bake for 9-15 minutes or until a toothpick comes out clean
  • Meal Prep with fresh fruit

Notes

Nutrition:
1 out of 12 muffins:
5g protein | 19g carbs | 12g fat | 204 calories

Nutrition

Serving: 1muffin | Calories: 204kcal | Carbohydrates: 19g | Protein: 5g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pesto Chicken Meal Prep

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This Whole30 pesto chicken meal prep recipe combines tons of Italian flavors in easy roll-ups. Serve over cauliflower rice or with sauteed veggies for an easy meal-prep lunch or dinner.

This Whole30 chicken and pesto meal prep is ready to rock your world. Because, oh, how we love pesto. It seems to infuse any dish with the essence of summer, right? And this dish looks kind of fancy, we admit it. But it's not. It's equally awesome as a meal prep and a recipe you might serve for company, too.  And if your guests happen to be gluten free, paleo, or keto, this dish works well as it's all veggies and protein. Woo hoo! The pesto has no cheese in it!

Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep

 Whole30 Pesto Chicken Meal Prep Ingredients

For the chicken

  • 4 chicken breasts
  • 1 recipe Whole30 pesto (see below)
  • ½ cup sundried tomatoes, chopped
  • ½ cup black olives, chopped
  • 1 lb asparagus
  • 1 cup cherry tomatoes, sliced
  • 2 tablespoons walnuts, chopped (to garnish, optional)

For the pesto

  • 5 cups loosely packed basil
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • ¼ cup walnuts
  • 1 clove garlic, grated
  • ½ teaspoon salt

How to Make Pesto Chicken Meal Prep

We like to start this dish by making the pesto first so it's ready to go when it's time to use it with the chicken. (Don't worry, it's easier than it looks). Everything comes together in the food processor for the pesto. It's quick. 

You might be wondering how those chicken breasts end up looking so cool? All you need to do is to pound them flat on a cutting board, put a little bit of pesto on one end, and then roll them up. Then, they bake in a casserole dish all rolled up tight,  and make for a lovely presentation. You serve this alongside some cooked asparagus and cherry tomatoes. It's a really delicious dish to make in the spring, with fresh asparagus right in season, or in the summer, with some colorful tomatoes. And of course, all that fresh basil makes for the very best pesto, too. 

How to Store and Serve Whole30 Pesto Chicken Meal Prep

Once you've cooked this chicken pesto prep and stored it in containers in the fridge, it will last up to 4 days. Reheat it in the microwave if you like, or in a low oven, covered in a bit of foil, for about 10 minutes. You can also freeze the chicken very easily, too, if for some reason you have leftovers or you want to make a double batch. Just make sure it's in a well-sealed container. Defrost and reheat as usual. 

On its own with the veggie sides, this is a complete meal. But you can serve some rice (brown, white, or cauliflower rice) or maybe a smaller-sized pasta such as orzo alongside everything. A salad is never a bad idea, either. 

Substitutions and Alterations

Thinly pounded pork chops would be really good with this pesto dish, too. You could also use the pesto as a marinade for pork tenderloin or even on chicken thighs. You'd lose that cool-looking, rolled-up presentation, though. But if you'd rather use pork because it's what you have on hand and you're enamored of this recipe otherwise, go for it. 

You can also make pesto with something other than basil if you like. We have recipes that include arugula (such as this Sheet Pan Arugula Pesto Shrimp Meal Prep), but you can also make a basic pesto using parsley or even watercress. 

READ MORE: More pesto? Arugula Pesto Pasta Meal Prep is ready for you!

Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep

Pesto Chicken Meal Prep

This Whole30 (and keto!) pesto chicken recipe combines tons of Italian flavors in easy roll-ups. Serve over cauliflower rice or with sauteed veggies for an easy meal-prep lunch or dinner.
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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 384kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless, skinless chicken breast about 4
  • 1 recipe whole30 pesto (see below)
  • ½ cup sundried tomatoes chopped (not packed in oil)
  • ½ cup black olives chopped
  • 2 teaspoon olive oil
  • 1 pound asparagus
  • 1 cup cherry tomatoes halved
  • 2 tbs walnuts, chopped for garnish, optional

Whole30 Pesto

  • 5 cups loosely packed basil
  • ¼ cup olive oil
  • 2 tbs lemon juice
  • ¼ cup walnuts
  • 1 clove garlic
  • ¼ teaspoon salt

Instructions

  • Preheat oven to 425 degrees F.
  • Prepare pesto by adding the basil (stems removed) to a food processor bowl, and processing until greens are chopped finely.
  • Add the lemon juice, walnuts, sea salt, and garlic and start to process. While the mixture is processing, slowly drizzle the olive oil into the food processor bowl.
  • Pound each chicken breast flat using a mallet or the back of a wooden spoon. For sanitary purposes, we recommend putting the chicken into a large plastic bag and sealing it, so raw chicken doesn't splatter all over your work surface.
  • Remove the flattened chicken breasts and lay them out on a clean surface. Add ¼ of the pesto mixture and 2 tablespoons each sun-dried tomatoes and olives. Roll up the chicken breasts, and transfer to a baking dish.
  • Bake the chicken for 20-25 minutes, until the juices run clear and the chicken is fully cooked (internal temp should be 160-165, keeping in mind that the chicken will continue to cook a little while it's resting.)
  • Saute asparagus in a skillet over medium heat with 2 teaspoon olive oil, until tender, about 3 to 4 minutes. Serve with sliced chicken and cherry tomatoes. Garnish with chopped walnuts for a delicious nutty flavor and texture. Transfer to meal prep containers and seal them up for the week, or serve for dinner immediately!

Notes

Nutrition for 1 out of 4 meals without optional items:
33g Protein | 13.5g Carbs | 22.5g Fat | 5.5g Fiber| 384 Calories

Nutrition

Serving: 1meal | Calories: 384kcal | Carbohydrates: 12g | Protein: 28g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 560mg | Potassium: 1023mg | Fiber: 3g | Sugar: 7g | Vitamin A: 405IU | Vitamin C: 18mg | Calcium: 43mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Carrot Cake Pancake Meal Prep

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Carrot Cake Pancakes 

Are you looking for a quick, nutritious breakfast for those crazy mornings? Well, you're in luck! We have a delectably healthy meal prep pancake recipe. Our easy Carrot Cake Pancakes recipe is the nutritious morning pick up your body needs and that you will enjoy. 

Carrots have so many health benefits. They're packed with antioxidants and vitamins that support you throughout the day. The nutrients provided metabolize into Vitamin A. Vitamin A supports vision, immunity, and reproduction. It also supports vital organs like the lungs, heart, and kidneys. All of these health benefits make carrots the perfect food for those busy mornings. 

We're excited to share this meal prep recipe with you! Carrot cake is is a dessert that is usually enjoyed around Thanksgiving. We assume that's the case because of the aromatic spices and sweetness that pair with the holiday. But with our Carrot Cake Pancakes recipe, you can enjoy dessert for breakfast guilt-free! So let's get right into the recipe, shall we?

Carrot Cake Pancake Meal Prep

How long will these last for?

Cooked pancakes last for up to 4 days. The best way to store your Carrot Cake Pancakes is to put them in an airtight container and store them in the refrigerator. 

Can Carrot Cake Pancakes be frozen?

They sure can! This meal prep pancake recipe yields 8 servings, so you may want to freeze the rest. Carrot Cake Pancakes will last for 2-3 months in the freezer. The most efficient way to store pancakes in the freezer is to use plastic gallon freezer bags. Here are some high-quality reusable freezer bags on Amazon. 

Carrot Cake Pancake Meal Prep

Carrot Cake Pancake Meal Prep Ingredients:

2 ½ cups whole wheat flour
• 1 Tablespoon baking powder
• 1 teaspoon fine sea salt
• 1 Tablespoon ground cinnamon
• ½ teaspoon ground nutmeg
• 2 cups soy milk or almond milk
• 1 Tablespoon apple cider vinegar
• ¼ cup ground flaxseed meal
• ½ cup water
• 1 Tablespoon pure vanilla extract
• 1 ½ Tablespoons molasses
• 5 Tablespoons dark maple syrup
• ¼ cup vegetable oil
• 2 cups finely grated carrots
• ¾ cup raisins

Carrot Cake Pancake Meal Prep

How do you make Carrot Cake Pancakes?

Carrot Cake Pancakes are simple to make and only take 35 minutes. Just like any other pancake recipe, whisk all of the ingredients into a bowl to make the batter. Then measure out ⅓ cup scoops and dabble them onto the heated griddle. Repeat this process until you've used all your pancake batter. When Carrot Cake Pancakes are ready, serve them with fruit and nuts or seeds. 

FYI, it's best to use a flat griddle for easy pancake flipping. We found this flat non-stick griddle for you. 

How to portion Carrot Cake Pancakes?

Place two Carrot Cake Pancakes in a meal prep container with fruit, nuts, and syrup. Be sure to separate fruit, nuts, and syrup in mini cups until you're ready to enjoy. You can use a one-compartment or two-compartment container for meal prep purposes. 

Carrot Cake Pancake Meal Prep

More Pancake Meal Prep recipes:

Crazy for our Carrot Cake Pancakes? Then we're sure you'll love these meal prep pancakes too! We also threw in a waffle and French toast recipe. Note that some recipes are not vegan but you can make adjustments if needed. Happy breakfast-ing! 

Nutty Keto Pancakes Meal Prep

Portable Chocolate Chip Pancakes

Sheet Pan Paleo Protein Pancakes

Protein Freezer Waffles

Stuffed French Toast Meal Prep

Other tips for making Carrot Cake Pancakes:

Ready to get started on your new meal prep recipe? Here are a few tips to ensure Carrot Cake Pancake success: 

  • Common sense - cook pancakes thoroughly. We say this because pancakes need to be thoroughly cooked before freezing. Cooking them all the way ensures the best reheating results. 
  • You can reheat frozen Carrot Cake Pancakes in the microwave, oven, or toaster. You can thaw them beforehand but don't have to. They're still tasty any way you choose to reheat them. 
  • Pancakes are awesome, but the star of the show is the syrup! We found some of the best maple syrups for you to use. Try Anderson Pure Maple Syrup and Whole Foods Market Organic Maple Syrup.
  • Buy the freshest carrots that you can. When you do, store them in a plastic bag and store them in the back of the fridge, which is the coldest. Rinse before using. 
  • Add a bit of candied or powdered ginger on top of Carrot Cake Pancakes to enhance the carrot flavor. 
  • Make sure your carrots are finely grated. 
  • Soak raisins in warm rum and toast nuts in a dry skillet for richer flavoring. 

Carrot Cake Pancake Meal Prep

Carrot Cake Pancake Meal Prep

(Vegan) Carrot Cake Pancake Meal Prep blog

Carrot Cake Pancake Meal Prep

Carrot Cake Pancake Meal Prep

You can enjoy “cake” for breakfast with these vegan carrot cake pancakes. These plantbased pancakes are loaded with grated carrots and raisins. Feel free to add your favorite nuts and seeds.
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 8 meals
Calories: 326kcal
Author: Nick Quintero

Ingredients

  • 2.5 cups whole wheat flour
  • 1 tbs baking powder
  • 1 teaspoon Sea Salt
  • 1 tbs ground cinnamon
  • ½ teaspoon nutmeg
  • 2 cups almond milk
  • 1 teaspoon Apple Cider Vinegar
  • ¼ cup ground flax seed
  • ½ cup Water
  • 1 tbs Vanilla extract
  • 1.5 tbs molasses
  • 5 tbs dark maple syrup
  • ¼ cup Coconut Oil
  • 2 cups grated carrots
  • ¾ cup raisins

Instructions

  • In a large bowl, whisk together flour, baking powder, salt, cinnamon, and nutmeg. In another bowl, whisk together soy milk, vinegar, flaxseed, water, vanilla, molasses, maple syrup, and oil. Add wet ingredients to dry ingredients. Stir until well combined. Fold in grated carrots and raisins until well distributed. Allow batter to rest for 10 minutes while you prepare skillet or griddle.
  • Heat a lightly oiled skillet or griddle over medium high heat. Scoop ⅓ cup of batter onto hot skillet. Cook until the surface of pancake bubbles, about 2-3 minutes. Use a spatula to carefully flip pancake. Cook on the other side for another 2-3 minutes, until both sides of pancake are golden brown. Transfer to wire rack set over baking sheet.
  • Repeat process with remaining batter. Continue to oil skillet between pancake batches. You many need to adjust cooking heat as skillet warms up.
  • Serve pancakes warm with maple syrup, toasted walnuts, and raisins. Store any leftovers in the fridge and reheat before serving.
  • *Freeze extra pancakes for next weeks meal prep!

Notes

Nutrition for 1 out of 8 servings:
7g Protein | 57g Carbs | 10g Fat | 8g Fiber | 326 Calories

Nutrition

Serving: 2pancakes | Calories: 326kcal | Carbohydrates: 57g | Protein: 7g | Fat: 10g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chimichurri Steak Meal Prep

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This chimichurri steak meal prep is so, so good. You'll love the zesty sauce against steak and sweet potatoes. Comes together quickly for a Whole30-compliant meal!

Whole30 Chimichurri Steak Meal Prep

This traditional Argentinian chimichurri sauce is bursting with herbs and tangy flavors and is truly an ideal complement to a grilled steak. Traditional chimichurri sauce has an olive oil and vinegar base, but this one takes the fresh flavor up a notch with a splash of lemon juice. You choose your favorite option!

These boxes are packed with sweet potato wedges and a simple tomato and cucumber salad for a flavor packed and nutritious meal.

Whole30 Chimichurri Steak Meal Prep

Whole30 Chimichurri Steak Meal Prep Ingredients

  • 4x 4-6 ounce steaks
  • 4 sweet potatoes
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumbers, thinly sliced
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Chimichurri Sauce:

  • 1 cup Italian parsley, packed
  • 1 tablespoon thyme, fresh, packed
  • 3 tablespoons olive oil
  • 3 tablespoons white or red wine vinegar
  • 1 tablespoon lemon juice
  • 1 clove garlic, finely minced
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • ¼ teaspoon red chili flakes (more of less, to taste)

How to Make Chimichurri Steak Meal Prep

Prep the sauce right in the bowl of a food processor fitted with the blade attachment. You can make this ahead of time if you want. Just keep it in the fridge in a well-sealed container until it's time to use. Stir to recombine the ingredients if they separate.

Meanwhile, roast the potatoes in the oven and prep your grill (or grill pan, if you're cooking the steaks indoors) for the steak. Cook it your favorite way, which may be different depending on the time of year. But the steaks will cook more quickly than the potatoes, but not by much, so keep that in mind as you're prepping.

How to Store Chimichurri Steak Meal Prep

Once everything's made, portion the components out into separate compartments in meal prep containers, seal them up, and transfer to the fridge. You can eat the steak at room temperature if you like (it's kinda good that way for a lazy lunch) but if you've gotta reheat the potatoes, you might as well loosely wrap the steak and potatoes in a little foil and reheat at 350 F for 15 minutes or so.

You can freeze all components of this dish, although the potatoes won't fare so well. The chimichurri sauce can be doubled and frozen in ice cube trays if you want. Each "cube" can be popped out into a hot pan along with whatever you're cooking it with.

Substitutions and Alterations

Choose your favorite cut of beef (flank or skirt steak work really well here), or use this sauce on top of chicken or a mild fish such as cod or tilapia. It's also good on salmon, too. You might have a hard time finding things that this DOESN'T taste good with!

Use a combination of cilantro and parsley, if desired.

Lime also works if you don't have lemons or want to go all juice instead of the vinegar-and-juice combo in this recipe.

Tips for Chimichurri Steak

The sauce is really delicious and you'll want to dip everything in it or at least drizzle it on things. Use any leftover sauce on top of rice or pasta, or as a dip for your potatoes. (Seriously, make sure the sweet potatoes get sauced!)

READ MORE: Sheet Pan Chicken Chimichurri With Veggies Meal Prep Recipe, coming at you!

Whole30 Chimichurri Steak Meal Prep
Whole30 Chimichurri Steak Meal Prep
Whole30 Chimichurri Steak Meal Prep
Whole30 Chimichurri Steak Meal Prep
Whole30 Chimichurri Steak Meal Prep

Chimichurri Steak Meal Prep

This traditional Argentinian chimichurri sauce is bursting with herbs and tangy flavors - the perfect complement to a grilled steak. Choose your favorite cut of meat, or use this sauce on top of chicken or fish instead. Traditional chimichurri sauce has a olive oil and vinegar base, but this one takes the fresh flavor up a notch with a splash of lemon juice - choose your favorite option!
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Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Course: Main Dish
Cuisine: Mexican
Keyword: Meal Prep, Steak
Servings: 4 meals
Calories: 431kcal
Author: Nick Quintero

Ingredients

  • 4 4 ounce steaks
  • 4 medium sweet potatoes
  • 1 cup Cherry Tomatoes halved
  • 1 cup cucumbers thinly sliced
  • 1 tablespoon olive oil
  • salt & pepper to taste

Chimichurri Sauce

  • 1 cup italian parsley packed
  • 1 tablespoon fresh thyme packed
  • 3 tbs olive oil
  • 3 tbs red wine vinegar
  • 1 tbs lemon juice
  • 1 clove garlic finely minced
  • ½ teaspoon Salt
  • ¼ teaspoon paprika
  • ¼ teaspoon red chili flakes

Instructions

  • Preheat oven to 425 degrees F.
  • Cut sweet potatoes into wedges, and place on a baking tray. Spray or drizzle with olive oil, and season with salt and pepper.
  • Bake sweet potatoes for 25-30 minutes, until browned on the edges.
  • Prepare chimichurri sauce by adding the Italian parsley and fresh thyme to a food processor bowl, and processing until the herbs are chopped finely.
  • Add the rest of the ingredients, and process into a pesto-like paste.
  • Prepare steaks your favorite way - grilled, pan fried, or broiled, to desired doneness.
  • Serve steak, sweet potato wedges, and tomato/cucumber salad drizzled with the chimichurri sauce.

Notes

Nutrition for 1 out of 4 servings:
27g Protein | 30g Carbs | 23g Fat | 5.5g Fiber | 431 Calories

Nutrition

Serving: 1meal | Calories: 431kcal | Carbohydrates: 30g | Protein: 27g | Fat: 23g | Fiber: 5.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Skillet Honey Dijon Pork Chops With Apples & Onions

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One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions. The perfect recipe when you need something fresh, fast and whole30 compliant. Gluten Free. Paleo. One Skillet Honey Dijon Pork Chops With Apples & Onions

Fast, simple and fresh. Could a meal prep get any better? We combined our love of sweet and savory in this one-skillet recipe. Sweet apples, savory herbs, onion and a different protein option, pork chops come together with a honey mustard sauce that is out of this world!

Again, feel free to use boneless chicken breast in place of the pork or swap the apples for pears. You know we feel that versatility in recipes and keeping flavors fresh is important, so try this recipe both ways! You may surprise yourself at how much you like each option.

You can keep this lower in carbs and serve as is or pair with mashed cauliflower or potato. And let's not forget that this one-skillet pork chop recipe can double as both lunch and dinner! Winner, winner, one-skillet pork chop dinner! 😉

One Skillet Honey Dijon Pork Chops With Apples & Onions Ingredients:

  • 1 pound boneless pork chops
  • 1 Tablespoon olive oil
  • 1 medium apple, thinly sliced
  • 1 small onion, thinly sliced

Honey Mustard Sauce:

  • ⅓ cup primal kitchen honey mustard
  • 1 Teaspoon sea salt, or to taste
  • ½ Teaspoon ground black pepper
  • 1 Tablespoon chopped fresh herbs (we used thyme, rosemary, and sage)
  • ¾ cup chicken stock

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions. The perfect recipe when you need something fresh, fast and whole30 compliant. Gluten Free. Paleo. 
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Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep, Pork
Servings: 3 meals
Calories: 376kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless pork chops
  • 1 tbs olive oil
  • 1 medium apple cored & thinly sliced
  • 1 small onion peeled & thinly sliced

Honey Mustard

  • ⅓ cup primal kitchen honey mustard
  • ¾ cup chicken stock
  • 1 teaspoon Sea Salt
  • ½ teaspoon black pepper
  • 1 tbs fresh herbs we used thyme, rosemary and sage

Instructions

  • Season both sides of your pork chops with salt & pepper. Add 1 tbs olive oil to a skillet over medium-high heat. Add pork chops to the pan and sear 3 minutes. Flip and sear an additional 3 minutes.
  • Remove pork chops from the pan and set aside on a plate.
  • In a bowl, mix together all honey mustard ingredients, set aside.
  • Add your apples and onions to the pan and cook 3-4 minutes, stirring occasionally. Season with salt, pepper and fresh herbs. Stir.
  • Pour in your honey mustard mixture and the add your pork chops back in to the pan. Cook another 3-4 minutes or until pork is cooked through and the cooking liquid is slightly reduced. Serve immediately or divide into meal prep containers.

Notes

Nutrition for 1 out of 3 servings:
29g Protein | 20g Carbs | 20g Fat* | 376 calories
You can reduce the fat by mixing 4 tbs dijon mustard + 1 tbs honey in place of the primal kitchen honey mustard. New macros would be: 29g P | 28g Carbs | 12g Fat

Nutrition

Serving: 1meal | Calories: 376kcal | Carbohydrates: 20g | Protein: 29g | Fat: 20g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Greek Salad

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Chicken Greek Salad Recipe for Meal Prep

Greek Salad

 This is my favorite meal prep for a busy week! It’s simple to make and tastes delicious. It also isn't tough and you can prep the chicken totally ahead of time if you want, or use store-bought rotisserie chicken in a pinch. It'll be awesome.

Greek Salad
Greek Salad Meal Prep

Greek Salad Meal Prep

This is my favorite meal prep for a busy week! It’s simple to make and tastes delicious.
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Prep Time: 20 minutes
Total Time: 20 minutes
Course: Lunch
Cuisine: American
Keyword: salad
Servings: 4 meals
Calories: 305kcal
Author: Meal Prep Mondays

Ingredients

  • 1 cup cherry tomatoes
  • 1 bell pepper
  • ½ red onion
  • ½ cucumber
  • 2 heads of romaine lettuce
  • ⅓ cup feta cheese
  • 1 lb chicken fajita
  • Primal Kitchen Greek Dressing

Instructions

  • Chop up the romaine lettuce, cucumbers, bell pepper, and red onion.
  • Next, add the lettuce to all containers then a handful of the cherry tomatoes, bell pepper, cucumber, and onion.
  • Take the bag of pre-cooked chicken fajita and add it to the top of the salad and sprinkle with the feta cheese.
  • Fill a smaller container with the dressing and keep it with the salad.

Nutrition

Serving: 1meal | Calories: 305kcal | Carbohydrates: 6g | Protein: 24g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 96mg | Sodium: 227mg | Potassium: 472mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2572IU | Vitamin C: 51mg | Calcium: 93mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Greek Salad

Vegan Chickpea Curry & Basmati Rice Meal Prep

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Vegan Chickpea Curry & Basmati Rice Meal Prep

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. 

Vegan Chickpea Curry & Basmati Rice

Vegan Chickpea Curry & Basmati Rice is our fast, easy and healthy take on a very popular recipe, curry. Loaded with plant-based protein and fiber from chickpeas, a flavorful curry sauce that is made with only 5-ingredients and then served over soft and fluffy aromatic basmati rice. This meal prep curry recipe will be a new favorite if you are looking to keep your meals fast and flavorful. 

This Vegan Chickpea Curry & Basmati Rice Meal Prep is extremely easy and surprisingly addictive. To be honest, the whole recipe kind of took us by surprise when it came to flavor, ease, and nutrition. Although we love our plant based meals, we are more apt to gravitate towards a dish that is higher in protein from meat sources. But, with more and more health articles popping up about adopting a plant based diet, we knew we needed some additional meal prep recipes to keep us from getting bored. Truth be told, this recipe was so good we ended up eating it for lunch and dinner one day. Honestly, how can you go wrong with a 15-minute meal?

The curry sauce is made with just 5 ingredients. Five ingredients that you can pick up at any local store. It's rich, yet healthy. Savory with a hint of sweet. The perfect balance of all flavor profiles. It's just what you would want in a sauce recipe.

After the sauce is made you have only two final steps.

  1. Add your chickpeas to the sauce before simmering
  2. Heat up your VeeTee Basmati Rice to round out the prep

While we let the sauce simmer and the basmati rice cook, let's chat a bit about how easy meal prep can be when you have a rice like VeeTee on hand! Did someone say meal prep in 2 minutes? Double hands up for that!

We used the basmati rice in this Vegan Chickpea Curry meal prep recipe because, like all of their products, VeeTee Rice turns out soft and fluffy, plus the basmati rice has the perfect aromatic flavor for this Indian inspired dish. But, the rice varieties from VeeTee are endless (almost!). They come in over 9 different varieties:

  • Thai Jasmine
  • Basmati
  • Long Grain
  • Whole Grain
  • Whole Grain & Quinoa
  • Thai Lime & Herb
  • Pilau
  • Peri Peri
  • Spicy Mexican
  • Mushroom

You know what variety means, right? Endless meal prep possibilities so you don't ever get bored eating! All of the rice varieties are GMO and BPA free, plus vegetarian-friendly and the first 6 are also vegan-friendly. Can you see why they are one of our favorite meal prep items to have on hand? Just image this recipe made with their Whole Grain & Quinoa. It would be a vegetarian meal preppers protein dream. 😉

You can use the rice as a side dish, part of the main dish like we did in this vegan chickpea curry recipe or as a complete main dish. Add some beans and salsa to your favorite rice and you have a complete meal that is vegan-friendly and made up of a food pairing (rice and beans) that create a complete protein.

Uh oh, two minutes has definitely flown by! It sounds like it is time to grab the VeeTee Rice from the microwave and our chickpea curry off the stove and finish meal prepping! Whoever said meal prepping had to take all day and be bland clearly didn't have VeeTee basmati rice and this vegan chickpea curry recipe on hand. 😉

Vegan Chickpea Curry & Basmati Rice Meal Prep Ingredients:

1 can tomato sauce (15 ounces)

1 cup full fat coconut milk

4-6 tbs red curry paste (more or less depending on how strong you would like the flavor)

¼ tsp liquid stevia or 1 tsp coconut sugar (or sugar of choice)

juice of 1 lime

salt & pepper, as desired

2-15 ounce cans chickpeas, drained and rinsed

2 packages Vee Tee Basmati Rice 

Vegan Chickpea Curry & Basmati Rice

Vegan Chickpea Curry & Basmati Rice Meal Prep

Vegan Chickpea Curry & Basmati Rice is our fast, easy and healthy take on a very popular recipe, curry. Loaded with plant-based protein and fiber from chickpeas, a flavorful curry sauce that is made with only 5-ingredients and then served over soft and fluffy aromatic basmati rice. This meal prep curry recipe will be a new favorite if you are looking to keep your meals fast and flavorful. 
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 5 meals
Calories: 417kcal
Author: Nick Quintero

Ingredients

  • 15 ounces tomato sauce
  • 1 cup full fat coconut milk
  • ⅓ cup red curry paste
  • 1 teaspoon Coconut Sugar or ¼ teaspoon liquid stevia
  • salt & pepper as desired
  • 1 lime juiced
  • 30 ounces chickpeas drained and rinsed
  • 2 packages Vee Tee Basmati Rice
  • fresh herbs for garnish

Instructions

  • Add all ingredients from tomato sauce through salt/pepper to a medium pan and mix
  • Set pan over medium heat
  • Add in chickpeas
  • Allow curry sauce and chickpeas to come to a slow simmer
  • Cook for about 5 minutes or until heated
  • Add in lime juice and mix
  • While curry sauce is heating microwave your basmati rice
  • Evenly divide basmati rice between 5 meal prep containers
  • Place the rice on one side of the container and the chickpea curry on the other side of the container
  • Top with fresh herbs
  • Store in the refrigerator for up to 5 days

Notes

WW Smart Points= Green:15  Blue:9  Purple:9
__
Nutrition for 1 out of 5 servings:
10g Protein | 14.5g Fat | 62g Carbs | 417 Calories | 9g Fiber

Nutrition

Serving: 1meal | Calories: 417kcal | Carbohydrates: 62g | Protein: 10g | Fat: 14.5g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Mushroom Quinoa Breakfast Hash

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This Vegan Mushroom Quinoa Breakfast Hash replaces traditional eggs with quinoa, a complete protein. Quick to make and gluten free. 

Just because you're following a plant-based diet (or maybe dabbling with one) doesn't mean that you can't have a filling and healthy breakfast meal prep. This one involves cooked quinoa, some tomatoes, mushrooms, and kale. You could even eat this for dinner if you wanted to. Or lunch! It's also pretty adaptable based on what you have on hand in the fridge, pantry, or freezer.

 

Vegan Mushroom Quinoa Breakfast Hash

Vegan Mushroom Quinoa Breakfast Hash Ingredients

  • 2 cups cooked quinoa 
  • 1 (15 oz) can diced tomatoes, liquid drained 
  • 1 (6 oz) jar mushrooms in water, drained 
  • 1 ½ cups kale, shredded 
  • 1 tbsp. white wine vinegar 
  • 1 tbsp. extra virgin olive oil 
  • 2 cloves garlic, minced 
  • ½ tsp. sage 
  • Salt & pepper, to taste 

How to Make Vegan Mushroom Quinoa Breakfast Hash

Start off by cooking the quinoa; that's the base for this recipe. Then, you'll saute some garlic and mushrooms in a skillet, along with some white wine vinegar until the garlic becomes fragrant. Add in the tomatoes, sage, salt, and pepper, and let it simmer for a couple of minutes. Finally, add in the kale and the quinoa and stir it all together. This cooks very quickly. 

How to Serve and Store Vegan Mushroom Quinoa Hash

We like to serve this vegan mushroom hash as is for breakfast, or maybe with some crusty bread on the side that you've drizzled with a little olive oil. You can also eat this for lunch or dinner, alongside some roasted potatoes, if desired. It's also good with a soup like our vegan minestrone soup, or even with rice added in. You can use brown or white rice, or even our cauliflower rice.

If you're going to make this as a meal prep recipe, once it's cooked portion it into individual air-tight containers and store it in the fridge until you're ready to eat it. It's good for 4 to 5 days. You can eat this at room temperature or reheat it in a skillet over medium heat until it's hot all the way through. You can also freeze this (yes, quinoa freezes well) and defrost it right in a hot skillet. It will be ready quickly.

Substitutions and Alterations

Feel free to use fresh mushrooms if you like. They'll cook down considerably; just keep that in mind if you're using fresh ones. Just chop them to bite-size so that everything in the hash is close to the same size. Similarly, you can use fresh tomatoes if it's summertime when you're making this and your garden is overflowing with tomatoes. 

Cooked cubed sweet potatoes would be delicious in this vegan breakfast hash, or roasted Yukon gold or new potatoes.

Kale is awesome, we love it, but spinach works here, too, or even Swiss chard. You can use almost any kind of greens here (even beet greens). The mushrooms are pretty earthy and they'd pair well with chard in particular.  Arugula is good, too, if you'd like a peppery kick to this dish.

Use any of your favorite seasonings, whether it's paprika, rosemary, oregano, or thyme. All of them would complement this dish. 

READ MORE: If you eat eggs, try this Sheet Pan Breakfast Hash and Eggs!

 

Vegan Mushroom Quinoa Breakfast Hash

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Vegan Mushroom Quinoa Breakfast Hash

Vegan Mushroom Quinoa Breakfast Hash

Vegan Mushroom Quinoa Breakfast Hash

Vegan Mushroom Quinoa Breakfast Hash

Vegan Mushroom Quinoa Breakfast Hash

This Vegan Mushroom Quinoa Breakfast Hash is a high protein recipe that replaces traditional eggs with a complete protein, quinoa. Quick to make and gluten free. 
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Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep, Quinoa
Servings: 4 servings
Calories: 191.5kcal
Author: Nick Quintero

Ingredients

  • 2 cups cooked quinoa
  • 15 ounces diced tomatoes liquid drained
  • 6 ounces jarred mushrooms in water drained
  • 1 ½ cups kale shredded
  • 1 tbsp. white wine vinegar
  • 1 tablespoon olive oil
  • 2 cloves garlic minced
  • ½ tsp dried sage
  • Salt & pepper to taste

Instructions

  • Bring a large skillet to medium heat with extra virgin olive oil.
  • Add minced garlic, mushrooms, and white wine vinegar. Sauté until garlic is fragrant 2-3 minutes.
  • Add tomatoes, sage, salt and pepper. Cook another 3-4 minutes.
  • Next add the shredded kale. Sauté just until it begins to wilt, about two minutes.
  • Stir in the quinoa and cook another 2-3 minutes. Serve immediately while hot or transfer into meal prep containers.

Notes

Nutrition for 1 out of 4 servings:
7g Protein | 28.5g Carbs | 5.5g Fat | 191.5 Calories

Nutrition

Serving: 1serving | Calories: 191.5kcal | Carbohydrates: 28.5g | Protein: 7g | Fat: 5.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cheesy Keto Chicken Meatballs

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Cheesy Keto Chicken Meatballs

If you have been around Meal Prep On Fleek for a while, then you know meatballs of all kinds rank as some of our favorite meal prep recipes. And by one of our favorites, we mean, we created The Ultimate Guide To Meatballs + 20 Recipes! Have you seen it? It includes everything from carrot meatballs to spaghetti squash skillet meatball casseroles. But as much as we love those, they don’t always meet the guidelines for a good keto meatball recipe. So, we did what we knew was best and created this Cheesy Keto Chicken Meatball Meal Prep recipe for you, because one thing we believe in is equality and everyone should be able to enjoy quality meatballs. Keto or not.

Cheesy Low Carb Chicken Meatballs

As is, these keto chicken meatballs come in at 25 grams of protein per serving! So when added to your favorite vegetable base, they really are the perfect keto meal prep recipe. We especially love making these in large batches (10-20 servings, depending on how many people in your household) and freezing them for future use. Simply move as many servings as you need from the freezer and into the refrigerator a day before intended use, or pop them directly into the microwave whenever you’re ready for them. Instant keto chicken meatballs! Want some ideas for how to enjoy these in a variety of ways? We’ve got you.

Cheesy Low Carb Chicken Meatballs

Of course, like most meal prep recipes here you can swap the ground chicken for turkey, beef or even pork. If you aren’t following a low carb diet you can easily pair the keto chicken meatballs with pasta, spaghetti squash or even brown rice. If you are vegetarian or vegan, swap the ground chicken for lentils or beans and use a vegan cheese! And like almost all recipes here, Cheesy Keto Chicken Meatballs are naturally gluten-free. You knew there was a reason why you stopped by- we have all the dietary bases covered for you!

Cheesy Keto Chicken Meatballs Ingredients:

1 lb. ground chicken 

2 tbsp. minced garlic 

½ tsp. Italian seasoning 

½ cup mozzarella cheese  

¼ cup no salt or sugar added marinara sauce + 4 tbsp. for topping 

salt to taste 

dried parsley for garnish 

Cheesy Low Carb Chicken Meatballs

Cheesy Low Carb Chicken Meatballs

Cheesy Keto Chicken Meatballs

Keto cheesy chicken meatballs made breadless! Easy to prep and so delicious, you’ll never miss the carbs!
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, keto, Meal Prep
Servings: 4 servings
Calories: 251kcal
Author: Nick Quintero

Ingredients

  • 1 pound ground chicken can sub ground turkey or beef
  • 2 tablespoon Minced Garlic
  • ½ teaspoon italian seasoning
  • ½ cup mozzarella cheese shredded
  • ¼ cup no salt or sugar added marinara sauce
  • 2 tablespoon no salt or sugar added marinara sauce for topping
  • Salt to taste
  • dried parsley for garnish

Instructions

  • Preheat oven to 350 F. Prepare an 8x8” baking dish by place a thin layer of marinara sauce on the bottom.
  • In a large mixing bowl, combined the ground chicken, garlic, Italian seasoning, salt, pepper and marinara sauce.
  • Roll the mixture into 12 meatballs and place them on the prepared baking sheet.
  • Bake at 350 F for 20 minutes.
  • Remove from the oven then turn the oven to a low broil.
  • Place remaining marinara sauce on top of each meatball and cheese on top.
  • Cook 5 minutes at a low broil or until cheese is melted.
  • Serve over a salad of spinach and bell pepper. 

Notes

WW Smart Points= Green:7  Blue:7  Purple:7
_
 
Nutrition For 1 out of 4 servings:
25g Protein || 15g Fat || 4g Carbs || 251 Calories

Nutrition

Serving: 1serving | Calories: 251kcal | Carbohydrates: 4g | Protein: 25g | Fat: 15g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Stuffed French Toast Meal Prep

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Stuffed French Toast Meal Prep

Although traditionally served warm, this stuffed french toast meal prep recipe is an easy and healthy, high-protein, breakfast that is best served chilled. Gluten-free. Vegetarian. 

Stuffed French Toast Meal Prep

Our favorite day of the week would have to be Sunday. We get to sleep in, whip up a healthy, yet indulgent breakfast, head off to church, spend time with our families and then get our meal prep done for the week. Our least favorite day of the week; Monday. Or it was until this Stuffed French Toast Meal Prep recipe came into our lives and made our Monday mornings feel like Sundays.

Now, you may be thinking, "French Toast for meal prep?! No Way." But, did we steer you wrong with our pancake meal prep? What about our waffle meal prep? That's what we thought. 😉

Although traditionally served warm and yes, this stuffed french toast meal prep can be too, this easy and healthy, high-protein, breakfast recipe is actually best served chilled making it a meal prep dream. Personally, we just kind of pick it up and eat it with our hands like a sandwich, unless of course, you opt to add on the maple syrup and in that case, we recommend a fork. We don't think your co-workers want your sticky syrup fingers all over their Monday morning reports.

Stuffed French Toast Meal Prep Ingredients:

For The French Toast Casserole
8 slices low-calorie bread
½ cup egg whites
1 teaspoon ground cinnamon
½ teaspoon pure vanilla extract
¼ teaspoon salt
1 cup unsweetened almond milk

For The Filling:
4 ounces non-fat Greek yogurt
2 teaspoon pure vanilla extract
1 large egg
⅛ teaspoon liquid stevia*
¾ cup raspberries
¾ cup blueberries

Stuffed French Toast Meal Prep

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Stuffed French Toast Meal Prep
Stuffed French Toast Meal Prep
Stuffed French Toast Meal Prep

Stuffed French Toast Meal Prep

Although traditionally served warm and yes, this stuffed french toast meal prep can be too, this easy and healthy, high-protein, breakfast recipe is actually best served chilled making it a meal prep dream.
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Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 5 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 4 meals
Calories: 181kcal
Author: Nick Quintero

Ingredients

  • 8 slices low calorie bread
  • ½ cup liquid egg whites or 3 large egg whites
  • 1 cup Unsweetened Almond Milk
  • 1 teaspoon ground cinnamon
  • ½ tsp Vanilla extract

Filling

  • 4 ounces nonfat greek yogurt
  • 2 teaspoon pure vanilla extract
  • 1 large egg
  • ⅛ teaspoon liquid stevia can replace with 2 tbs granulated sweetener, if desired
  • ¾ cup raspberries**
  • ¾ cup blueberries

Instructions

  • Preheat oven to 350 degrees F
  • Line a 8x8 baking pan with parchment paper OR spray generously with nonstick spray
  • Place 4 slices of bread on the bottom of the 8x8 in pan (you will need to overlapt them a bit)
  • Make the filling by mixing together all ingredients, except berries, until smooth and no lumps remain. Pour evenly over the top of the 4 slices of bread in your pan. (you may need to use a spoon to evenly spread it)
  • Toss berries over filling and then place last 4 slices of bread on top. (again, you may need to overlap your bread slices)
  • Press the bread down gently.
  • In a bowl, mix together almond milk, egg whites, vanilla, cinnamon and salt. Pour evenly over the top of your bread.
  • Press bread down again with the back of a spatula and ensure all slices are covered in the egg mixture.
  • Bake for about 55 minutes or until fully cooked.
  • Allow to cool for 30 minutes and then enjoy right away or divide between 4 meal prep containers.
  • Can be enjoyed warm or chilled***. Serve with syrup and additional berries, if desired.

Notes

WW Smart Points= Green:4  Blue:3  Purple:3
Nutrition for 1 out of 4 servings (not including syrup or additional fruit)
13g Protein | 2g Fat | 29g Carbs | 181 calories
* Feel free to swap liquid stevia for 2 tablespoon coconut sugar or any granulated sweetener.
** You can use any berries you'd like or even chocolate chips.
***We much prefer this chilled. If you are going to enjoy for meal prep, eat chilled. Do not reheat in a microwave. If you are eating it at home and would like to reheat it, place 1 slice wrapped in foil, in a preheated 350 degree F oven and bake until heated.
 

Nutrition

Serving: 1meal | Calories: 181kcal | Carbohydrates: 29g | Protein: 13g | Fat: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Stuffed French Toast Meal Prep

Cinnamon Raisin Sweet Potato Snack Bread

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Cinnamon Raisin Sweet Potato Snack Bread

Cinnamon Raisin Sweet Potato Snack bread is a sweet and satisfying treat to enjoy for breakfast or snack with a hot cup of tea. Gluten Free. Paleo. 

The fall and winter seasons are full of sweet potatoes. This is a great recipe to make around that time of year because let's face it, sweet potatoes are pretty abundant in the colder months, and this prep makes use of leftover mashed sweet potatoes. If you can't bear the thought of another boring plate of turkey and potatoes, repurpose those leftover sweet potatoes into this Cinnamon Raisins Sweet Potato Snack Bread.

Cinnamon Raisin Sweet Potato Snack Bread is lightly sweetened, filled with plump raisins and of course, nutrient-dense sweet potato making this a recipe that is healthy enough for breakfast, snack or dessert! It has a dense, yet extremely moist texture. Kind of like one of those really rich breakfast loaf recipes you'd find at your local bakery. The only difference is this one is healthy!

Cinnamon Raisin Sweet Potato Snack Bread

Cinnamon Raisin Sweet Potato Snack Bread Ingredients

  • ½ cup coconut flour
  • ¼-1/2 cup coconut sugar
  • 6 scoops collagen peptides
  • 2 tablespoon cinnamon
  • 1 tablespoon baking powder
  • 1 ⅓ cups liquid egg whites 
  • 1 cup mashed sweet potato
  • 1 tablespoon pure vanilla extract
  • ½ cup no-sugar added raisins

How to Make Cinnamon Raisin Sweet Potato Snack Bread

Quick breads like this one come together quickly, yes, and that's because they use chemical leaveners such as baking powder and/or baking soda, and not yeast. For this snack bread, you combine the dry ingredients in a bowl; that's the coconut flour and sugar, along with collagen peptides (protein!), cinnamon, and baking powder. In a separate bowl, combine the liquid egg whites, mashed sweet potato, and vanilla extract. Then, you combine the wet and the dry in one big bowl, and add the raisins. Transfer to a loaf pan and bake, and you're on your way to a not-too-sweet snack heaven.

How to Serve and Store Sweet Potato Snack Bread

Enjoy Cinnamon Raisin Sweet Potato Snack Bread alone. We like to prep it up with fresh berries and almonds. It would also be good topped with honey, your favorite nut butter, or ghee. And if you are making and enjoying this at home, give it a little toast in the toaster oven and then add the ghee. (Or try a slice in a cast iron skillet, as that's also delicious). So perfect! Oh! Did we mention that one serving has 17 grams of protein?! Score!

You can keep this covered at room temperature for 3 to 5 days, typically. This sweet potato snack bread will also freeze well, so you can wrap the whole thing in foil, or individual slices (our preference) and freeze for up to 6 months. Defrost in the microwave, at room temperature, or in a low oven (300 F) to reheat completely.

READ MORE: Cinnamon Apple Banana Snack Bread

Substitutions and Alterations

We wouldn't recommend changing the flour here, as coconut flour is not the easiest one to substitute without having to change the liquid in a recipe.

Canned pumpkin or canned sweet potato would also work here if you don't have leftover mashed potato. It might need to bake a little bit longer; canned sweet potato tends to be more moist than mashed potatoes. But it will work.

Play with the spices, too. Cinnamon is always nice, but ginger would work here, along with a dash of nutmeg or cloves, too. Instead of raisins, you could certainly use dried cranberries for a more tart taste.

Cinnamon Raisin Sweet Potato Snack Bread
Cinnamon Raisin Sweet Potato Snack Bread
Cinnamon Raisin Sweet Potato Snack Bread
Cinnamon Raisin Sweet Potato Snack Bread
Cinnamon Raisin Sweet Potato Snack Bread
Cinnamon Raisin Sweet Potato Snack Bread
Cinnamon Raisin Sweet Potato Snack Bread

Cinnamon Raisin Sweet Potato Snack Bread

Cinnamon Raisin Sweet Potato Snack Bread is satisfying treat (with lots of protein) that you'll love for breakfast or a snack with a cup of hot tea. Gluten Free. Paleo. 
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Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 5 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 6
Calories: 222kcal
Author: Nick Quintero

Ingredients

  • ½ cup coconut flour 56g
  • 1 ⅓ cup liquid egg whites
  • ¼ cup coconut sugar or a little more, if you want it sweeter
  • 6 scoops Vital Proteins collagen
  • 2 tablespoon cinnamon
  • 1 tablespoon baking powder
  • 1 cup mashed sweet potato
  • 1 tablespoon pure vanilla extract
  • ½ cup no sugar added raisins

Instructions

  • Preheat oven to 350 degrees F. Line a 5x9-inch loaf pan with parchment paper and spray it with non-stick spray.
  • In a large bowl, combine the coconut flour, coconut sugar, collagen peptides, cinnamon, and baking powder
  • Fold in the egg whites, mashed sweet potato, and vanilla. Gently combine until no dry streaks remain in the batter.
  • Fold your raisins into your batter, saving a couple of tablespoons for the top, if desired.
  • Pour batter into pan and bake for about 55 minutes or until a toothpick comes out clean. Remove from the oven and transfer the pan to a wire rack.
  • Allow bread to cool for about 15-20 minutes before removing from the pan, using the parchment to help get it out. Let the bread cool for an hour altogether before cutting.
  • Enjoy as a snack, part of a breakfast or even dessert!

Notes

Nutrition for 1 out of 6 servings (1 serving = 2 slices)
17g Protein || 34g Carbs || 2g Fat || 222 calories

Nutrition

Serving: 2slices | Calories: 222kcal | Carbohydrates: 34g | Protein: 17g | Fat: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Cinnamon Raisin Sweet Potato Snack Bread

Apple, Bacon, Onion & Cheddar Breakfast Squares

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Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Fall in love with the sweet and savory flavor combination in this Apple, Bacon, Onion & Cheddar Breakfast square recipe that is made in one pan. Gluten Free. Low Carb.

Apple, Bacon, Onion & Cheddar Breakfast Squares

Raise your hand if you are all about that one pan recipe life?! And raise both hands if you are all about that bacon life!! Yup, we have dreams about bacon at night. Our obsession is real. We won't deny it. Plus, apple, bacon, and cheddar? It's like a sweet and savory match made in (breakfast) heaven.

Just 10 ingredients, 1 bowl and you are on your way to making the easiest, gluten-free, low carb breakfast around! We made this recipe into breakfast squares to change things up, but you could easily make them into egg cups if those are easier to transport for your meal preps. And, like you hear us say ALL THE TIME you can add in or swap out ingredients to make this fit your palate.

You could use pears instead of apples, swiss instead of mozzarella, sausage in place of bacon. Vegetarian? Leave out the bacon. Paleo? Leave out the cheese or use a grass-fed cheddar. Want more veggies? Add some spinach, kale or zucchini!

Although we call this a breakfast recipe, we will be honest, we enjoyed it for lunch and dinner several times too. It comes together so quickly. We added a baked potato on the side and had a complete meal of protein, healthy fats and carbs ready in minutes!

Apple, Bacon, Onion & Cheddar Breakfast Squares Ingredients:

  • 5 large eggs
  • ⅓ cup egg whites
  • ½ cup shredded cheddar cheese
  • ¼ cup almond milk
  • 6 slices sugar free paleo bacon, cooked and crumbled
  • 1 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 large apple, shredded or finely diced (200g)
  • 1 medium purple onion, shredded or finely diced (150g)
  • 3 to 4 tablespoon fresh herbs, finely minced
  • salt and pepper to taste

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares blog

Apple, Bacon, Onion & Cheddar Breakfast Squares

Apple, Bacon, Onion & Cheddar Breakfast Squares

Fall in love with the sweet and savory flavor combination in this Apple, Bacon, Onion & Cheddar Breakfast square recipe that is made in one pan. Gluten Free. Low Carb. 
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Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Course: Breakfast
Cuisine: American
Keyword: Bacon, Egg, Meal Prep
Servings: 4
Calories: 325kcal
Author: Nick Quintero

Ingredients

  • 5 large eggs
  • ⅓ cup egg whites
  • ¼ cup unsweetend almond ilk
  • 6 slices sugar free bacon we used pederson brand
  • 1 medium apple grated
  • 1 medium onion grated or finely chopped
  • 1 clove garlic minced
  • 1 tbs olive oil
  • ½ cup sharp cheddar leave out for paleo/whole30 option
  • 3-4 tbs fresh herbs we used thyme, sage and rosemary
  • salt & pepper to taste

Instructions

  • In a saute pan, heat the olive oil over medium heat. Toss in the apple, onion and garlic. Saute on medium-high heat 3 to 4 minutes until heated through. Remove from heat.
  • In a large bowl, beat the eggs, milk, and egg whites. Salt and pepper as desired.
  • In a 8x8 or 9x9 pan greased, glass pan, layer the bacon on the bottom, then the apple/onion/garlic mixture, then the cheddar cheese, then the herbs. Pour the egg mixture over the top and spread gently with a wooden spoon to mix.
  • Bake in a 350 degree F oven for 30 to 35 minutes or until top is lightly browned and center is firm.
  • Remove from the oven and let cool on a wire rack slightly before cutting and serving. Sprinkle with more herbs to serve.

Notes

Nutrition for 1 out of 4 large servings:
29g p | 14g C | 17g F | 325 calories

Nutrition

Serving: 1meal | Calories: 325kcal | Carbohydrates: 14g | Protein: 29g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

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 Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

This Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark has it all: sweet and salty, soft and slightly crunchy! Made with only 4-ingredients this dessert is Vegan, Gluten-Free and 100% delicious!

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

Did you know that chocolate can help you lose weight? Yup, it's true! That's why we keep sharing healthy, yet decadent feeling dark chocolate recipes with you! Life is always sweeter when you have chocolate involved.

Today, we are sharing a recipe for a vegan dessert because we have had so many requests. We wanted to add an extra nutrition/protein boost so we tossed in some chickpeas and came out with this insanely delicious Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark recipe. It is definitely a dessert, but we also enjoyed it as a snack and even crumbled over some yogurt in a parfait.

The sweet, crunchy cinnamon chickpeas not only give this recipe an amazing texture but also add fiber and protein to the recipe. Believe us, this is not a savory recipe by any means. It truly tastes like a high-end rich chocolate bark. If you aren't a fan of dark chocolate then you can swap for milk chocolate or even white chocolate. Please keep in mind that these two types of chocolate do not hold the same nutritional value as dark chocolate does, but they still taste amazing!

You can also add in nuts, seeds or any kind of dried fruit to up the flavor and nutritional profile. If you make a creative twist, make sure to share with us! We would love to see it.

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark Ingredients:

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

This Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark has it all: sweet and salty, soft and slightly crunchy! Made with only 4-ingredients this dessert is Vegan, Gluten-Free and 100% delicious! 
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Snack
Cuisine: American
Keyword: Chickpeas, Meal Prep
Servings: 12 pieces
Calories: 130kcal
Author: Nick Quintero

Ingredients

  • 1 package garbanzo beans 2.5 cups
  • 1 tbs Coconut Oil
  • 1 tbs ground cinnamon
  • 1 cup dairy-free chocolate chips

Instructions

  • Open your package of garbanzo beans pour in a strainer and rinse with cool water. Shake off excess water and pour onto a towel. Make sure all skins are removed from the beans.
  • Place garbanzos on a parchment lined baking sheet in a cold oven and set to 400 degrees F. Keep an eye on the beans and leave them in the oven until dry. It should take less than 10 minutes.
  • Once dry, place garbanzos in a small mixing bowl with coconut oil and ground cinnamon and gently mix until coated. Then sprinkle with finely ground sea salt and gently mix. Return garbanzos to baking sheet and place in 400 degree Fahrenheit oven to roast for approx. 40 minutes. Shake baking sheet in a circular motion every 10-15 minutes to ensure even roasting. Remove from oven when garbanzos are a medium brown color and crispy when tasted. Set tray on cooling rack.
  • While garbanzos are cooling, melt chocolate chips. Add in 1 tbs coconut oil. Chocolate should be completely melted and drip off of the end of the spoon easily. Pour chocolate in small mixing bowl and add garbanzos while they are still warm. Stir and then pour onto a baking pan with a fresh sheet of parchment paper. Spread evenly on baking sheet with spatula. Refrigerate for a few hours to solidify the chocolate. Once very firm, remove from refrigerator and either cut or break into pieces. Store in an airtight container in the refrigerate.

Video

 

Notes

Nutrition for 1 out of 12 servings:
3g Protein | 16g Carbs | 10g Fat | 130 calories

Nutrition

Serving: 1piece | Calories: 130kcal | Carbohydrates: 16g | Protein: 3g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Easy Gluten Free Fall Breakfast Granola

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This healthy, Easy Gluten Free Fall Breakfast Granola recipe is what you make when you need something quick in the morning. Loaded with healthy fats from pecans and pepitas, gluten-free oats and a hint of sweetness from raisins and agave, this recipe works well for breakfast or snack. Pair this with a bowl of greek yogurt, egg muffins or put on top of your waffles for a fiber-filled, fall-inspired to start to your day!

The smell of this granola baking in your oven is going to have your whole family running to the kitchen, wondering what deliciousness you have created today. What better way to bring in the fall season than yummy, nutritious breakfast granola that will keep you on your game all day long.

But who says you have to limit yourself to breakfast just because that’s the typical thing to do? This hearty granola can be enjoyed as a snack in your kids’ lunchboxes, or any time of the day you need a little energy boost. The healthy combination of nuts, oats, seeds, and natural sweeteners will give you more reasons to enjoy this wonderful recipe, not just in fall, but at any time of the year!

Easy Gluten Free Fall Breakfast Granola

EASY Gluten Free Fall Breakfast Granola doubles as a breakfast or healthy snack on-the-go! Naturally sweetened with agave and made with your favorite ingredients. 

How long can Easy Gluten Free Fall Breakfast Granola Last?

The shelf-life of granola depends on how you store it. We prefer to store homemade granola in the fridge or freezer to ensure that it stays fresh as long as possible. However, in an air-tight container, such as these glass meal prep containers, it can stay fresh for 1-2 months in the pantry, as long as the granola was completely cooled and dry before storing. In the fridge, it can last 3-4 months and in the freezer up to 6 months.

Can Easy Gluten Free Fall Breakfast Granola Be Frozen?

Of course! As mentioned above, it can last up to 6 months in the freezer. To freeze your granola, ensure that it is completely cool, and then pour the granola into freezer-safe, airtight containers, such as the glass meal prep containers.

Easy Gluten Free Fall Breakfast Granola

How Do You Make Easy Gluten Free Fall Breakfast Granola?

Easy Gluten-Free Fall Breakfast Granola lives up to its name. It’s quick and simple to make and full of healthy goodness that will keep you coming back for more! Preheat your oven to 350 and line a baking sheet with parchment paper. Take a large bowl and combine all the dry ingredients and add the agave and coconut oil, and stir to coat evenly.

Dump the mixture onto your baking sheet and spread in an even layer over the pan. Bake for 20-25 minutes, stirring occasionally until lightly browned. Remove from the oven and let rest at room temperature until completely cooled and dry. Break apart once cooled. Store in the fridge or freezer to keep fresh for longer.

How Do You Portion Easy Gluten Free Fall Breakfast Granola?

This recipe for Easy Gluten-Free Fall Breakfast Granola can deliver 8 servings at ½ cup each, but you’ll probably like it so much that a single serving just won’t cut it! It would definitely be a good idea to make extra so you don’t ever run into the problem of running out when you are craving this sweet, nutty, crunchy, super yummy gluten-free granola!

Easy Gluten Free Fall Breakfast Granola

More Recipes like Easy Gluten-Free Fall Breakfast Granola

Are you a granola connoisseur? Well good thing, because we have a couple other amazing granola recipes for you to try that are sure to please your granola loving palate! Check out these other recipes at MPOF and give them a try too.

Other Tips for making Easy Gluten-Free Fall Breakfast Granola

There are so many different ways you can customize this granola to make it unique each and every time you make it. Try some of these ideas:

  1. Substitute the pecans for almonds, or any other favorite nut.
  2. Use pure maple syrup in place of the Agave syrup for a bit of maple flavor and even healthier sweetener than Agave. If you want a little more maple flavor, then add a bit of maple extract as well.
  3. Experiment with different dried fruits for different flavor combinations, such as dried apple, cranberries, blueberries, etc. or omit the dried fruit altogether if that is your preference.
  4. Add some vanilla extract and some extra cinnamon to give it even more yummy flavor.
  5. Try adding some other gluten-free grains, such as crisp brown rice, to give a bit of a crispy texture.
  6. You could use butter in place of coconut oil if you are wanting a bit of a buttery flavor.

The beauty of granola is you almost can’t go wrong. Just go look in your pantry and pick out some grains, nuts, a sweetener and a fat, and use the measurements here to play with lots of different varieties and flavors. Now go get cooking some of this awesome nutty granola and let us know what you think!

Gluten Free Snack Recipe

Easy Gluten Free Fall Breakfast Granola Ingredients:

  • 2 cups Gluten Free Rolled Oats 
  • ½ cup raw pecans 
  • ½  cup pepitas (pumpkin seeds) 
  • ½ cup raisins, or dried fruit of choice 
  • ¼ cup agave
  • ¼ cup melted coconut oil 
  • ½ tsp. cinnamon 

Easy Gluten Free Fall Breakfast Granola

Easy Gluten Free Fall Breakfast Granola

EASY Gluten-Free Fall Breakfast Granola doubles as a breakfast or healthy snack on-the-go! Naturally sweetened with honey and made with your favorite ingredients. 
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 8 ½ cup servings
Calories: 282kcal
Author: Nick Quintero

Ingredients

  • 2 cups Gluten-Free rolled oats
  • ½ cup pecans raw
  • ½ cup pepitas
  • ½ cup raisins
  • ¼ cup agave
  • ¼ cup Coconut Oil
  • ½ teaspoon ground cinnamon

Instructions

  • Preheat oven to 350 F. Line a baking sheet with parchment paper. 
  • In a large bowl, combine oats, pecans, pepitas, cinnamon, and raisins. Stir together to combine. 
  • Stir in agave and coconut oil. Coating the dry ingredients well. 
  • Spread the mixture over the parchment paper in an even layer. 
  • Bake at 350 F 20-23 minutes until lightly browned. It will continue cooking out of the oven. 
  • Let the pan rest completely undisturbed until it cools completely before breaking the granola into pieces.  
  • Store in the refrigerator or freezer to maintain freshness.  

Notes

Nutrition for 1 out of 8 servings (½ cup= 1 serving)
5g Protein, 34g Carbs, 14g Fat

Nutrition

Serving: 1serving | Calories: 282kcal | Carbohydrates: 34g | Protein: 5g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Bacon Sausage Meatballs

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How many awesome buzzwords can we fit into one recipe title? Keto Bacon Sausage Meatballs! Cannot get any more carnivorous, savory, and protein-loaded than this!

These keto bacon sausage meatballs.... what are they exactly? Italian sausage wrapped in bacon. We call it meal prep, cause that's what we do here at MPOF, but you can call it whatever you like. Maybe these meatballs are a snack. Or an appetizer. Maybe it's something ingenious to serve alongside veggie noodles (zucchini ones in particular feel right). Breakfast? Lunch? Dinner? All of the above! 

Aren't they kind of just the cutest things? 

Keto Bacon Sausage Meatballs
Keto Bacon Sausage Meatballs

It's been a hot minute since we've made meatballs! With all the craziness of sheet pan and Crock Pot recipes, they got lost, but they are back! And we have a recipe that is beyond flavorful and keto friendly, and it takes the concept of meatballs to the next level. It's so good we guarantee you will never miss the breadcrumbs.

How to Make Keto Bacon Sausage Meatballs

These tasty bites come together with only 5 ingredients. The most important one might be the bacon, so get yourself a good one for this inspired piece of cooking! Besides . . . . who can ever say no to bacon, other than maybe someone following a vegan diet?  

In all seriousness, start with ground Italian sausage in a bowl. Add in the minced garlic, white onion, and dried oregano. (You might need salt and pepper, you might not, depending on how good the sausage is).

Keto Bacon Sausage Meatballs Ingredients

  • 1 lb. spicy Italian sausage, ground
  • 9 bacon slices, uncooked 
  • 2 tbsp. minced garlic 
  • 2 tbsp. white onion, diced 
  • 1 tbsp. dried oregano 

How to Serve Keto Bacon Meatballs

If you want, go ahead and add some tomato sauce and pretend for a minute these are the fanciest meatballs you've ever eaten. Oh, the luxury of wrapping meat in bacon!) However, the bacon really gives it enough as it is—in our humble opinion. You might not want to bury that bacon flavor in the sauce. Similarly, feel free to double this recipe and then turn this into an appetizer for a party (don't forget the toothpicks!) You could serve some tomato sauce on the side for dipping, but it's not completely necessary. 

We show this here with some baby spinach as a side (feel free to drizzle it with olive oil if you like). But for a seriously good keto experience, add a few hard-boiled eggs to increase your fat and/or protein if that's how your diet rolls. Or, if you are on a more traditional macro plan, you can pair these with some roasted sweet potatoes and a veggie of your choice. Whether you pick spinach or not as your veg, you definitely want something assertive that can stand up to all that bacon and sausage. Kale sauteed with a little garlic, anyone? 

Keto Bacon Sausage Meatballs

How to Store Keto Bacon Sausage Meatballs

These receive the standard meal prep treatment, and can last in the fridge easily for up to five days when sealed in prep containers.

You can also freeze the meatballs themselves before baking, defrost them, and then bake them off with the bacon on them as directed. This works well if you really want to get serious about batch cooking and using your freezer. 

Keto sausage meatballs can also be frozen after you've baked them. Once they're defrosted, add them to a pan with a little bit of oil, over medium high-heat, to crisp up that bacon again.

Substitutions and Alterations

We wouldn't change much here. Scout's honor. However, you can work with the flavors a bit. Feel free to use dried oregano, parsley, or basil, or just go straight to Italian seasoning on these meatballs. 

A bit of dried fennel is a natural complement to pork sausage; a teaspoon or so of fennel seeds will add much flavor to these meatballs.

READ MORE: Give us all the meatballs! Read the Ultimate Guide to Making Meatballs!

Easy Keto Bacon Sausage Meatballs

Keto Bacon Sausage Meatballs

Italian sausage gets the meatball treatment, and then is wrapped in bacon for an easy meal prep packed with protein and flavor. Great for breakfast, lunch, snack, or even dinner! 
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Lunch, Snack
Cuisine: American
Keyword: Beef, keto, Meal Prep
Servings: 9 meatballs
Calories: 127kcal
Author: Nick Quintero

Ingredients

  • 1 pound spicy Italian sausage whole30, if needed
  • 9 sliced sugar-free bacon
  • 2 tbsp. garlic minced
  • 2 tbsp. white onion diced
  • 1 tbsp. Dried oregano

Instructions

  • Preheat oven to 375 F. Prepare a standard muffin pan by greasing 9 cavities lightly with coconut oil.
  • In a large mixing bowl, combine the Italian sausage, garlic, onion, and oregano.
  • Roll the mixture into 9 equally sized balls and set aside.
  • Wrap each ball with a slice of bacon then place each one in a muffin cavity.
  • Bake at 375 F for 30 minutes. Then, cook under a broiler on high for 3 to 5 minutes or until the bacon is crispy—keep an eye on it!
  • Remove from the oven and prep as you see fit!

Notes

WW Smart Points= Green:6  Blue:6  Purple:6
__
 
Nutrition for 1 out of 9 meatballs:
12g Protein | 7g Fat | 2g Carbs

Nutrition

Serving: 1meatball | Calories: 127kcal | Carbohydrates: 2g | Protein: 12g | Fat: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Bacon Sausage Meatballs Recipe

10 Minute Chili Meal Prep

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It doesn't get any easier than this! Keeping a recipe on hand for 10 Minute Chili Meal Prep makes for a fast and easy Sunday meal prep, a quick 10-minute weeknight dinner or even a fast game day meal. Paleo. Gluten-free. Whole30. 

10 Minute Chili Meal Prep

The name says it all. 10 Minute Chili Meal Prep. Could it get any easier? This recipe is done within minutes, but still packs in all of the delicious flavors from the beef and seasoning of a chili that slow cooked for hours. 10 Minute Chili Meal Prep is the best recipe for when you just don't feel like cooking or hate cooking!

This recipe is whole30, paleo, gluten-free, low carb and has options for vegan/vegetarian too! To make this staple 10 Minute Chili recipe vegetarian or vegan-friendly, just swap the ground beef for steamed lentils, black beans, chickpeas or your favorite soy crumbles.

Serve this hearty recipe with zucchini noodles to keep it low-carb and paleo friendly, with pasta or brown rice for a hearty meal or even use it to make chili hot dogs, top nachos on game day or eat as is! Our personal favorite, a baked sweet potato filled with a big serving of this 10 Minute Chili!

10 Minute Chili Meal Prep

Some optional add-ins to give it a personal touch:

  • 1 can of pumpkin
  • your favorite beans
  • diced or shredded vegetables such as zucchini, summer squash, onion, peppers, etc
  • a jar of your favorite salsa for a Mexican twist

Then, of course, top as you see fit! Traditional toppings include:

  • sour cream (or sub Greek Yogurt for more protein and less fat)
  • shredded cheese (if not paleo/whole30) or vegan cheese
  • chives
  • cilantro
  • diced onion

So, are you onboard with this versatile 10 Minute Chili recipe, or what? We would love to see you put your own twist on it! Or, just make the simple version below and share with us how you served it! Potato? Pasta? Zucchini Noodles? Spaghetti Squash? Or something else....

10 Minute Chili Meal Prep

10 Minute Chili Meal Prep Ingredients:

1 pound grass-fed ground beef (we used 85/15)

1 - 15oz can tomato sauce

1 packet chili seasoning

10 Minute Chili Meal Prep
10 Minute Chili Meal Prep

10 Minute Chili Meal Prep

It doesn't get any easier than this! Keeping a recipe on hand for 10 Minute Chili Meal Prep makes for a fast and easy Sunday meal prep, a quick 10-minute weeknight dinner or even a fast game day meal. Paleo. Gluten-free. Whole30. 
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 2 main dishes
Calories: 306kcal
Author: Nick Quintero

Ingredients

  • 1 pound Grass Fed Ground Beef (1)
  • 1 15 oz can tomato sauce (2)
  • 1 packet chili seasoning (see link above for which we used)

**Optional Add Ins (choose 1)**

  • 1 15 ounce can pure pumpkin
  • 1 15 ounce can black beans
  • 1 cup sliced portobello mushrooms

Optional Toppings

  • sour cream or greek yogurt
  • shredded cheese
  • cilantro
  • chives

Instructions

  • Cook ground beef in a nonstick skillet until no longer pink
  • Add in tomato sauce and seasoning.
  • Mix well. Turn off heat, cover and let sit and thicken for 5 minutes.

Notes

*Notes:
  1. ground beef can be subbed with ground turkey, ground chicken, soy crumbles or TVP for a vegetarian/vegan option.
  2. This recipe makes a very thick chili. If you would like it thinner add an additional can of tomato sauce
Nutrition for 1 out of 4 servings:
24g Protein || 18g Fat || 12g Carbs

Nutrition

Calories: 306kcal | Carbohydrates: 12g | Protein: 24g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Triple Chocolate Brownie Cake

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This Vegan Triple Chocolate Brownie Cake is a dairy-free, egg-free, and paleo way to enjoy a healthy, yet decadent vegan dessert! The dark chocolate ganache adds an almost sinful, yet elegant touch. 

Vegan Triple Chocolate Brownie Cake_-8

We spend most of our meal prep time on Sunday making healthy meals like slow cooker beef ragu, one pan fajita salmon, and baked buffalo chicken casserole. But, what do you make to satisfy your sweet cravings during the week? You could make a healthy bite recipe or even some granola, but sometimes those just won't do. Sometimes you just want something rich. Something sinful. Something loaded with chocolate. Maybe a brownie? Maybe a cake? What about both?! 

Oh yes, we did! We took two of our favorite chocolate desserts, brownies, and cake, and made them into one recipe. This insanely delicious, yet shockingly healthy Vegan Triple Chocolate Brownie Cake. Yes, we said vegan. Stop, stop! Don't go running away! We promise you this recipe will blow your mind. It is dense, rich and fudgy but without the guilt. And did we mention that it's finished with a healthy, yet sinful tasting chocolate ganache? We thought that would draw you back in.

Vegan Triple Chocolate Brownie Cake_-8

TBH (to be honest), once you check out the ingredients for this Vegan Triple Chocolate Brownie Cake below, you might even agree with us that it is healthy enough for breakfast. We mean, chocolate chip pancakes and muffins are a breakfast thing, right? These brownies are, honestly, probably healthier. Actually, we guarantee they are healthier than any muffin you will find at your local store.

If you are thinking we are still crazy for saying these could be eaten for breakfast, then let's make a deal. Swap out the ganache on top for some fresh macerated raspberries or strawberries. The berries will add a nice touch of natural sweetness.

Vegan Triple Chocolate Brownie Cake Ingredients:

Vegan Triple Chocolate Brownie Cake_-8

PRO TIP: Make this for your next holiday party. Your guests won't even know they are eating something healthy. And for you, our meal prepping friends, you will be able to easily fit it into your macros without anyone knowing. Cheers to a happy holiday!

Vegan Triple Chocolate Brownie Cake_-8

Triple Chocolate Brownie Cake

This Vegan Triple Chocolate Brownie Cake is a dairy-free, egg-free, and paleo way to enjoy a healthy, yet decadent vegan dessert! The dark chocolate ganache adds an almost sinful, yet elegant touch. 
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Prep Time: 20 minutes
Cook Time: 55 minutes
Total Time: 1 hour 15 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 10 slices
Calories: 330.5kcal
Author: Nick Quintero

Ingredients

  • ½ cup coconut flour 56g
  • ⅓ cup dark chocolate cocoa powder or cacao powder for paleo
  • 1 tbsp. baking powder
  • ½ cup chocolate nut butter can sub with any nut butter
  • 1 ¼ cup dairy free yogurt* can sub greek yogurt if not vegan or paleo
  • 2 tablespoon Coconut Oil melted
  • 2-3 tablespoon maple syrup
  • 1 teaspoon pure vanilla extract
  • ⅛ teaspoon Salt
  • ⅓ cup dairy-free chocolate chips
  • ¼ cup Chia Seeds
  • 1 cup almond milk or milk of choice

Ganache

  • ½ cup dairy-free chocolate chips
  • ¼ cup almond milk

Instructions

  • Mix together chia seeds and 1 cup almond milk. Set aside for 20 minutes to form your pudding.
  • Mix together all dry ingredients: coconut flour, cocoa powder, baking powder and a pinch of salt.
  • In a separate bowl, mix together nut butter, yogurt, vanilla extract, melted coconut oil and maple syrup.
  • Preheat your oven to 350 degrees F. Line a 8-10 in cake pan with parchment paper or spray with nonstick cooking spray. (You can also oil the pan).
  • After 20 minutes, mix together the dry ingredients, chia pudding and wet ingredients. Fold in ⅓ cup chocolate chips.
  • Pour into your cake pan and bake ~55-60 minutes or until a toothpick comes out clean.
  • Allow cake to cool. Melt together ½ cup chocolate chips and ¼ cup almond milk.
  • Spread over the top of the cooled cake.
  • Enjoy warm or slice and store in an air tight container in the refrigerator for up to 5 days.

Notes

Nutrition for 1 out of 10 slices:
8g Protein || 22.5g Fat || 24g Carbs
__
Recipe Slightly Adapted From www.onecleverchef.com
 

Nutrition

Serving: 1slice | Calories: 330.5kcal | Carbohydrates: 24g | Protein: 8g | Fat: 22.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan Triple Chocolate Brownie Cake

Sweet Potato Waffle Meal Prep

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Sweet Potato Waffle Meal Prep

Today we want to take a little time to talk about breakfast. It’s been said for a long time, by many wise people, that it’s the most important meal of the day—and as a website dedicated to helping people eat in healthy ways, we’re inclined to agree with them! But breakfast, to us, is far from just a necessity. Breakfast is something of a ritual; something to be savored and enjoyed from start to finish. The truth is, we absolutely LOVE breakfast at MPOF, and as true connoisseurs, we know that when breakfast is absolutely killer, it can make a huge positive difference in our day.

Our love for the morning meal is what has inspired us to share this extra-special meal prep recipe with you today—Sweet potato waffles! In fact, we are so obsessed with this meal prep recipe, we’re officially lumping it in as an ultimate breakfast option, and that’s not something we say lightly, either! This sweet potato waffle meal prep recipe is not only incredibly delicious, but it provides protein and veggies too, with the inclusion of eggs, spinach, and of course, delicious sweet potatoes as well! If you’re a bonafide breakfast buff, we promise this will be the perfect flavor for your fare!

How long will this Sweet Potato Waffle Meal Prep Recipe last for?

When properly stored, the sweet potato waffles themselves will last around 3-5 days, but we wouldn’t be surprised if you ate them well before then—They’re scrumptious!

Can this Sweet Potato Waffle Meal Prep Recipe be frozen?

Absolutely, and in fact, you can store the waffles in the freezer up to 10-12 months!

How do you make this Sweet Potato Waffle Meal Prep Recipe?

 Making these delicious waffles is a pretty simple process, broken into two parts. The first involves making the eggs, which you begin doing by whisking them together in a large bowl with the almond milk, salt, and pepper. Prep your pan for cooking by heating olive oil in it on medium heat, then cook the spinach until wilted. Once this is done, add in your eggs and scramble. Remove from heat and set aside.

For the second part, we’ll be making the waffles, so begin by combining the shredded sweet potato, eggs, salt, and pepper in another large bowl. Heat up the waffle iron, and apply a generous amount of non-stick spray. Place ¼ of the waffle mixture into the iron, top with ½ of the scrambled eggs, and then finish with more waffle mix. Cook waffles for 4-6 minutes or until golden. Repeat with remaining mixtures.

How to portion this Sweet Potato Waffle Meal Prep Recipe?

We suggest using two-compartment meal prep containers. Or, if you want to up your game by adding bacon or avocado, consider a three-compartment container. If you’re confused, you can get more facts about meal prep containers on our website. 

More Sweet Potato meal prep recipes:

Sweet potatoes are some of the healthiest and most versatile veggies out there! We wouldn’t blame you if you wanted even more in your diet, so check out these 3 Tasty Quinoa-Stuffed Sweet Potato recipes, or for another breakfast option, these Scrambled Egg-Stuffed Sweet Potatoes!

Other tips for making this Sweet Potato Waffle Meal Prep Recipe:

  • For even more protein, consider adding a side of sausage or bacon
  • Pairs deliciously with avocado
  • For added sweetness, consider drizzling with maple syrup

Sweet Potato Waffle Meal Prep Ingredients:

Waffles
1 large sweet potato, peeled and shredded
4 eggs, whole
⅛ teaspoon salt
⅛ teaspoon pepper

Eggs
3 eggs, whole
2 c spinach
¼ almond milk
⅛ teaspoon salt
⅛ teaspoon pepper
1 tablespoon olive oil

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Sweet Potato Waffle Meal Prep Recipe

Sweet Potato Waffle Meal Prep

We are declaring this Sweet Potato Waffle Meal Prep recipe the ultimate in breakfast ideas! Two crispy sweet potato waffles filled with eggs and fresh spinach.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep, Sweet Potato
Servings: 2 Sandwiches
Calories: 425kcal
Author: Nick Quintero

Ingredients

Waffles

  • 1 large sweet potato peeled & shredded
  • 4 large eggs
  • ⅛ teaspoon Salt
  • ⅛ tsp Pepper

Eggs

  • 3 large eggs
  • 2 cups Spinach fresh, not frozen
  • ¼ cup almond milk
  • ⅛ teaspoon Salt
  • ⅛ teaspoon Pepper
  • 1 tbsp. olive oil

Instructions

  • For the eggs: In a large bowl, whisk together the eggs, almond milk, salt, and pepper. Heat the olive oil in a small frying pan on medium heat. Cook spinach until wilted. Add in the egg mix and cook eggs until scrambled. Remove from heat and set aside
  • For the waffles: In a large bowl, stir together all waffle ingredients. Heat a waffle iron with non-stick spray (be generous). Place ¼ of the waffle mixture into the iron, top with ½ of the scrambled eggs and then finish with more waffle mix. Cook waffles for 4-6 minutes or until golden. Repeat with remaining mixtures.

Notes

Nutrition for 1 out of 2 sandwiches:
27g Protein, 23g Carbs, 25g Fat

Nutrition

Serving: 1sandwich | Calories: 425kcal | Carbohydrates: 23g | Protein: 27g | Fat: 25g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

High Protein Breakfast Egg Muffin Meal Prep

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We love a good high-protein breakfast egg muffin meal prep. Just look at all those veggies and protein—it's a whole new kind of healthy breakfast muffin!

There are plenty of options to enjoy a high-protein breakfast, but egg cups, and more specifically, this High Protein Breakfast Egg Muffin Meal Prep recipe, are our favorite! They are a handy way to take your breakfast on the go. They are filling. They are flavorful. And the best part? They are versatile! 

How to Make High-Protein Egg Muffin Meal Prep

This is easy-peasy. Whisk together the eggs, salt, pepper, and onion powder in a bowl. Then, pour the egg mix into a muffin pan (you should get six out of this recipe). Finally, top with the spinach, tomatoes, and chicken. Bake, and your breakfast is prepped for the week!

High Protein Breakfast Egg Muffin Meal Prep Ingredients:

6 eggs, whole
¼ c almond milk
½ c cooked shredded chicken breast (about 1 chicken breast)
¼ c chopped spinach
¼ c chopped tomatoes
½ teaspoon ground pepper
¼ teaspoon garlic powder
⅛ teaspoon salt

Substitutions and Alterations

For these breakfast egg muffins, you can do a lot. For example, add your favorite protein, swap in veggies, and even add in grains such as these. You can keep them low carb as we have made them here, or pair them with an avocado for a keto meal or a banana to add in carbs.

Feel free to do any of the following:

  • Swap cooked turkey for chicken
  • Use regular milk or another kind of plant-based milk for the eggs
  • Substitute baby kale or arugula
  • Add in some onion powder or other seasonings (dried oregano, basil, parsley, etc.)
  • Crumble some feta, goat cheese, or shredded sharp cheddar over each egg muffin before baking.

How to Serve Egg Muffin Meal Prep

Serve these breakfast egg muffins as they are, or alongside some breakfast potatoes, a small green salad, or fruit such as clementine segments. Because they're so high in protein, they also work great for a mid-afternoon or post-workout snack! Regardless, they're delicious. 

Some folks like them cold right out of the fridge. But you can definitely reheat them in the microwave or a low oven. However you like them, we don't judge.

High Protein Breakfast Egg Muffin Meal Prep

High Protein Breakfast Egg Muffin Meal Prep

Egg cups like this High Protein Breakfast Egg Muffin Meal Prep recipe are one of our favorite ways to have a protein packed meal and take your breakfast on the go. They are filling, flavorful, and versatile! 
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 3 2 muffins each
Calories: 195kcal
Author: Nick Quintero

Ingredients

  • 6 large eggs
  • ¼ cup unsweetened almond milk
  • ½ cup chicken breast cooked & shredded
  • ¼ cup spinach chopped
  • ¼ cup tomatoes chopped
  • ½ teaspoon black pepper
  • ¼ teaspoon garlic powder
  • ⅛ teaspoon salt

Instructions

  • Preheat oven to 350 degrees F and prep a muffin tin with nonstick spray.
  • In a large bowl, whisk together the eggs, milk, pepper, garlic powder, and salt.
  • Distribute the egg mixture among 6 muffin molds. Evenly top with chopped spinach, tomatoes, and chicken. Bake for 25-30 minutes until it's puffy and looks set in the middle.
  • Remove the pan from the oven and transfer to a wire rack for a few moments. To remove the egg muffins, run a sharp knife along the edges to loosen the sides, and carefully nudge them out.

Notes

Nutrition for 1 serving (2 muffins):
23g Protein, 1g Carbs, 11g Fat
 
WW Smart Points= Green:5  Blue:0  Purple:0

Nutrition

Serving: 2muffins | Calories: 195kcal | Carbohydrates: 1g | Protein: 23g | Fat: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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High Protein Breakfast Egg Muffin Meal Prep Recipe

Crockpot Pumpkin Chili Meal Prep

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This chili meal prep comes together in the slow cooker and fills your house with warm and comforting Whole30 vibes!

Have you ever had pumpkin chili? It's a great way to use that can of pumpkin puree you bought months ago. Maybe you thought you were going to make pumpkin bread one day. And so maybe that can is lingering in the back of your pantry? (Maybe it's just me...)

Whatever the case, this pumpkin chili meal prep is a healthy recipe made easy; it's a mostly hands-off thanks to the trusty slow cooker. It also makes for a comforting Whole30 meal!

Crockpot Pumpkin Chili Meal Prep

This Crockpot Pumpkin Chili Meal Prep recipe is not only easy, but packed with the best sweet and spicy flavors of fall. It is whole30, gluten-free, and has more than 30 grams of protein. Yes!

This super filling recipe is loaded with grass-fed ground beef, pumpkin, tomatoes, and veggies. It's an ideal lunch to take with you to work; it'll warm you on a cool fall day.

Crockpot Pumpkin Chili Meal Prep Ingredients

  • 1 lb. grass-fed ground beef (or ground meat of choice)
  • 1 (15 oz) can pumpkin puree
  • 1 (14.5 oz) can diced tomatoes
  • 1 (28 oz) can crushed tomatoes
  • 1 cup green bell pepper, diced
  • 1 cup white onion, diced
  • 3 tbsp. minced garlic
  • 1 tsp. chili powder
  • ½ tsp. paprika
  • ½ tsp. chipotle chili powder
  • ½ tsp. cumin
  • 1 tsp. dried parsley, plus more for garnish
  • Salt and pepper, to taste 
Crockpot Pumpkin Chili Meal Prep

How to Make Crockpot Pumpkin Chili Meal Prep

This is literally a set-it-and-forget-it kind of meal. Well, not forget it entirely; the slow cooker keeps track of time for you. But you don't have to do anything here to prep other than add everything to the cooker, close the lid, set the timer, and then walk away.

How to Serve Pumpkin Chili Meal Prep

This recipe, like most on here, works well for both lunch or dinner. And if you are following a Whole30 diet, it could even work for breakfast!

Want to up the protein and flavor? Top this hearty chili with a cracked egg for a creamy addition! Trust us, it's incredible!

If you're eating carbs, a good crusty loaf of bread is awesome with this. If you're following Whole30, we apologize for that last sentence.

How to Store Pumpkin Chili Meal Prep

If you know chili, you know it's best the day after. And the day after that. This will keep in the fridge, all prepped and ready, for up to 5 days. And the beauty of it? You can also freeze this for up to 3 or 4 months. You know the drill for reheating: in the microwave, on the stove top, or in the fridge overnight.

Crockpot Pumpkin Chili Meal Prep

Substitutions and Alterations

Canned sweet potato works great here, too. Sometimes canned pumpkin can be hard to find.

Feel free to use ground turkey, chicken, or pork if desired, or a combination of ground meats for a different flavor.

We really like to add a sprinkling of chopped fresh parsley on top of this chili. Cilantro would work, too.

READ MORE: Make this White Chicken Chili or this 10-Minute Chili Meal Prep!

Crockpot Pumpkin Chili Meal Prep Recipe

Crockpot Pumpkin Chili Meal Prep

Pumpkin Chili made easy in a crockpot. Slow cooked to perfection for a hearty, warm and comforting Whole30 meal! 
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Prep Time: 10 minutes
Cook Time: 3 hours
Total Time: 3 hours 10 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 4 main dishes
Calories: 453kcal
Author: Nick Quintero

Ingredients

  • 1 pound ground beef
  • 1 15oz can pure pumpkin not pumpkin pie filling
  • 1 14.5 oz can diced tomatoes
  • 1 28 oz can crushed tomatoes
  • 1 cup green pepper diced
  • 1 cup white onion diced
  • 3 cloves garlic minced
  • 1 teaspoon chili powder
  • ½ tsp paprika
  • ½ teaspoon chili powder
  • ½ teaspoon paprika
  • 1 teaspoon dried parsley plus additional for garnish
  • salt & pepper to taste

Instructions

  • Place all ingredients in a slow cooker.  
  • With a spatula break up the meat and stir the ingredients to distribute evenly. 
  • Cover and cook on low 6 hours or high 3 hours. 
  • Remove from the slow cooker and serve immediately garnished with parsley or divide into meal prep containers for the week.

Notes

Nutrition for 1 out of 4 servings:
35g Protein, 31g Carbs, 21g Fat
 
*This recipe will freeze well for up to 6 weeks

Nutrition

Serving: 1meal | Calories: 453kcal | Carbohydrates: 31g | Protein: 35g | Fat: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Idea: Crockpot Pumpkin Chili Meal Prep

Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways!

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Thank you to Now Foods for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Delicious, plant-based Quinoa Stuffed Sweet Potatoes are meal prepped 3 ways for a week's worth of easy meals full of flavor, nutrition, and variety! Gluten-free. Low fat. High-protein options. 

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways

It's the holiday season and one thing we always have lying around are leftover sweet potatoes. Not only are they a staple at our holiday meals, but let's be honest they are also a staple in our meal preps almost all year! We love them because they are so versatile. Take for example our spin here with these Quinoa Stuffed Sweet Potato Meal Preps - 3 Ways! We have taken one of our staples and amped it up with protein from quinoa, added in a bunch of easy fillings and created a meal prep recipe that can be made in minutes! It's plant-based (with a high-protein option), hearty, satisfying, filling, sweet or savory! Could it be any better (or easier)?

This is one of those recipes that you want to always have in your back pocket for times when you just don't feel like cooking (or you really hate cooking, but know you need to do it!) Plus, it's a great swap out for white rice because it uses high-protein quinoa instead and we all know we need more high-fiber grains and less white rice in our lives. Or at least we do!

The ingredients for the Quinoa Stuffed Sweet Potatoes are pretty simple (and cheap!) It starts with 6 leftover baked sweet potatoes and quick cooking Now Foods Quinoa Cups. We used the original Organic Quinoa in these recipes, but they also have 2 other great flavors: Savory Mushroom & Garlic and Southwestern BBQ that would also make amazing combos!

Ingredients:

Almond Butter & Berries Quinoa Stuffed Sweet Potato

  • 2 leftover cooked sweet potatoes
  • 1 Now Foods Organic Quinoa Q-Cup
  • 3 tbsp. almond butter
  • ⅓ cup berries of choice (we used blueberries and raspberries)
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Mediterranean Quinoa Stuffed Sweet Potato

  • 2 leftover cooked sweet potatoes
  • 1 Now Foods Organic Quinoa Q-Cup
  • 2 tbsp. cucumber, chopped
  • 2 tablespoon sun-dried tomatoes
  • 2 tbsp. green olives, sliced
  • 2 tbsp. red onion, diced
  • 2 tbsp. feta cheese
  • fresh parsley
  • salt & pepper, as desired
  • leftover turkey/chicken, optional
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Mexican Quinoa Stuffed Sweet Potato

  • 2 leftover cooked sweet potatoes
  • 1 Now Foods Organic Quinoa Q-Cup
  • 3 tbsp. black beans, drained and rinsed
  • 3 tbsp. frozen corn, heated
  • 3-4 tbsp. fresh salsa
  • 3 tbsp. fresh guacamole or mashed avocado
  • taco seasoning, as desired
  • fresh cilantro and lime juice, if desired
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

To start have your 6 leftover baked sweet potatoes ready.

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Then slice them at the top and scoop out the center leaving about a ⅓ in on each side (note: save the filling for another meal prep recipe like our shepherd's pie!)

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Next, prepared your Now Foods Quinoa Cups (which is sooo easy btw!) All you need to do it add ½ cup water to each container. 

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Microwave for 60 seconds and then cover and let them sit for 5 minutes while you prep the rest of your ingredients.

One thing that we love about the Now Foods Q-Cups is how easy they are to prepare! You know we are all about time-saving tips to help make your meal prep faster and these fall right in line with that! Not only are they great for meal prep, but we love tossing them into our bag when we travel (or in our suitcase). Having a few of these on hand and some hard-boiled eggs, cut up veggies and a seasoning makes for a healthy on-the-go meal. We all know how important planning is for achieving our goals, right?!

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93
Quinoa-Stuffed-Sweet-Potato-Meal-Prep-3-Ways-93

Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways!

Delicious, plant-based Quinoa Stuffed Sweet Potatoes are meal prepped 3 ways for a week's worth of easy meals full of flavor, nutrition, and variety! Gluten-free. Low fat. High-protein options. 
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Lunch
Cuisine: American, Mexican
Diet: Gluten Free
Keyword: Meal Prep
Servings: 2 servings per flavor
Calories: 374kcal
Author: Nick Quintero

Ingredients

Almond Butter & Berries Quinoa Sweet Potato

  • 2 medium leftover baked sweet potatoes
  • 1 Now Foods Quinoa Cup prepared
  • 3 tablespoon Almond Butter or nut butter of choice (can swap for sunflower seeds butter if nut-free)
  • ⅓ cup mixed berries

Mediterranean Quinoa Sweet Potato

  • 2 medium leftover baked sweet potatoes
  • 1 Now Foods Quinoa Cup prepared
  • 2 tablespoon Cucumber chopped
  • 2 tablespoon sun dried tomatoes chopped, if needed
  • 2 tablespoon green olives sliced
  • 2 tablespoon feta cheese
  • 2 tablespoon red onion diced
  • salt & pepper to taste
  • fresh parsley if desired

Mexican Quinoa Stuffed Sweet Potato

  • 2 medium leftover baked sweet potatoes
  • 1 Now Foods Quinoa Cup prepared
  • 3 tablespoon black beans drained and rinsed
  • 3 tablespoon Frozen corn heated
  • 3-4 tablespoon fresh salsa
  • 3-4 tablespoon fresh guacamole or mashed avocado
  • taco seasoning as desired
  • Fresh cilantro optional
  • fresh lime optional

Instructions

Almond Butter & Berries Quinoa Sweet Potato

  • Open your sweet potatoes and evenly divide the quinoa between them. (Optional: if you'd like your quinoa a bit sweeter you can toss it with 1 teaspoon of honey).
  • Drizzle with almond butter and top with berries.

Mediterranean Quinoa Stuffed Sweet Potato

  • In a bowl combine your prepared quinoa, cucumber, sun-dried tomatoes, green olives, red onion, feta cheese, salt, pepper, fresh parsley, and leftover turkey, if using.
  • Evenly divide the mixture between the two sweet potatoes.

Mexican Quinoa Stuffed Sweet Potatoes

  • In a bowl, mix together your prepared quinoa, black beans, corn, and fresh salsa.
  • Evenly divide the mixture between your two sweet potatoes.
  • Top with guacamole, fresh cilantro and a squeeze of fresh lime juice. *

Notes

Nutrition listed for this recipe is for the Mexican Quinoa Stuffed Sweet Potato.  The other nutrition counts are listed below
*PRO TIP: the lime juice will also help the guacamole from turning brown
Nutrition for 1 out of 2 Almond Butter & Berries Quinoa Stuffed Sweet Potatoes:
12.5g Protein | 69.2g Carbs | 15.4g Fat | 12g Fiber | 447 Calories
 
Nutrition for 1 out of 2 Mediterranean Quinoa Stuffed Sweet Potatoes (not including optional turkey):
12.5g Protein | 71.5g Carbs | 7.8g Fat | 10g Fiber | 415 Calories
 
Nutrition for 1 out of 2 Mexican Quinoa Stuffed Sweet Potatoes (not including optional turkey):
10.2g Protein | 72.5g Carbs | 5.8g Fat | 14.5g Fiber | 374 Calories

Nutrition

Serving: 1meal | Calories: 374kcal | Carbohydrates: 72.5g | Protein: 10.2g | Fat: 5.8g | Fiber: 14.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways blog

Instant Pot Moroccan Chicken Meal Prep

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Morocco is a North African country nestled right between Spain and Algeria, with the majority of its coastline hugging the Atlantic ocean. Its position between so many varying cultures is evident in its cuisine, which is an exciting mix of Arabic and Mediterranean flavors, and sometimes with a slight European and/or Subsaharan influence. How this presents itself is a wonderful blend of spices such as cinnamon, turmeric, and saffron, with complementing flavors like dried stone fruits, olive oil, mint, and lemon. This sounds amazing, right? We love any opportunity to add global flavors to the MPOF repertoire, and we wanted to try our hand at making something inspired by this beautiful region. So, an easy meal prep recipe featuring these unique and delicious flavors? Yup, this instant pot Moroccan chicken is here to stay!

Whole30 Instant Pot Moroccan Chicken Meal Prep

With only 15 minutes of prep and 15 minutes of cook time, this easy meal prep is definitely one to keep on hand for busy summer nights or those chilly and dark winter ones that call for something saucy and satisfying. Warming and rich, the almond butter sauce is smooth and creamy with a wonderful kick of spices: ginger, cumin, cinnamon, and cayenne. This delicious sauce generously coats tender chicken, and sweet dried raisins or tart cherries make the perfect flavor contrast. Everything comes together beautifully over a bed of cauliflower rice, which makes this Moroccan chicken Whole30 and paleo approved!

Instant Pot Moroccan Chicken Meal Prep

Though the spice list might sound intimidating at first, we’ve found that even kids enjoy this spice blend! Everything is mild enough to be approachable and agreeable for sensitive palettes, but complex enough to still be fun and exciting for those of you that might be more versed in global flavors. Whether this is your first or fortieth foray into African food, we hope you love this Moroccan chicken as much as we do!

Instant Pot Moroccan Chicken Meal Prep Ingredients:

  • 1 ½ pounds chicken thighs (about 8 thighs)
  • Sea salt and pepper, to taste
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon sea salt
  • 1 teaspoon ginger
  • 1 teaspoon cumin
  • ½ teaspoon cinnamon
  • ¼ teaspoon cayenne
  • 1 cup chicken broth
  • ¼ cup almond butter
  • ¼ cup unsweetened dried cherries or golden raisins 
  • 1 lb baby carrots
  • Cilantro and slivered almonds, to garnish, optional
  • 4 cups cauliflower rice
Instant Pot Moroccan Chicken Meal Prep
Instant Pot Moroccan Chicken Meal Prep
Instant Pot Moroccan Chicken Meal Prep
Instant Pot Moroccan Chicken Meal Prep

Instant Pot Moroccan Chicken Meal Prep

Tender chicken with a flavorful almond butter Moroccan spiced sauce. This easy dish comes together in an instant pot in 10 minutes! Serve with cauliflower rice for a comforting and healthy Whole30 or Paleo meal.
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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: Moroccan
Diet: Gluten Free
Keyword: Chicken
Servings: 4 meals
Calories: 474kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds chicken thighs
  • Salt and Pepper as desired
  • 1 tbs olive oil
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon Sea Salt
  • 1 teaspoon Ground Ginger
  • 1 teaspoon cumin
  • ½ teaspoon cinnamon
  • ¼ teaspoon cayenne pepper
  • 1 cup chicken broth
  • ¼ cup Almond Butter
  • ¼ cup unsweetened dried cherries or raisins
  • 1 pound baby carrots
  • cilantro to garnish, optional
  • silvered almonds to garnish, optional
  • 4 cups riced cauliflower

Instructions

  • Turn Instant Pot onto “Saute.”
  • Add olive oil, onions, and garlic, and stir to lightly brown, about 5 minutes.
  • Push onions and garlic to the sides, and place chicken thighs down in pot. Allow to brown, and then flip.
  • Add chicken broth, almond butter, and seasonings, and then stir to spread out in the pot.
  • Add the carrots and dried cherries, and then cover the pot.
  • Turn off “Saute,” and then set to Manual mode for 8 minutes.
  • While the chicken is cooking, cook cauliflower rice to taste. Lightly seasoning the cauliflower with salt, pepper, and lemon juice pairs well with the flavors in this chicken.
  • Serve chicken over a bed of cauliflower rice.

Notes

Nutrition for 1 out of 4 servings:
41.4g Protein | 31.6g Carbs | 20.8g Fat | 8.1g Fiber | 474 Calories

Nutrition

Serving: 1meal | Calories: 474kcal | Carbohydrates: 31.6g | Protein: 41.4g | Fat: 20.8g | Fiber: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Instant Pot Moroccan Chicken Meal Prep