Meal Prep on Fleek

  • Home
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Side Dish
    • Snacks
    • By Diet
      • Gluten Free
      • Keto
      • Low Carb
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
  • Meal Prep Tips
  • Macro Calculator
  • Macro Meal Planner
  • Sign In
    • My Account
menu icon
go to homepage
  • Home
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Side Dish
    • Snacks
    • By Diet
      • Gluten Free
      • Keto
      • Low Carb
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
  • Meal Prep Tips
  • Macro Calculator
  • Macro Meal Planner
  • Sign In
    • My Account
search icon
Homepage link
  • Home
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Side Dish
    • Snacks
    • By Diet
      • Gluten Free
      • Keto
      • Low Carb
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
  • Meal Prep Tips
  • Macro Calculator
  • Macro Meal Planner
  • Sign In
    • My Account
×

Paleo Meal Prep

Wondering what to eat on the Paleo diet? Explore Meal Prep on Fleek's easy and delicious Paleo recipes—all absolutely free! Our recipes are a fast, affordable, and healthy.

From Paleo Pulled Pork Sliders to Bacon Wrapped Chicken, these paleo meal prep recipes are exactly what you need to keep your meal prep flavors on point this week.  Check out more easy recipes at MealPrepOnFleek.com

Mint Chocolate Energy Bites

July 17, 2024 by Nick Quintero 2 Comments

Mint Chocolate Energy Bites recipe

These Mint Chocolate Energy Bites are your favorite thin mint cookie transformed into a healthy and super fast snack!

Mint Chocolate Energy Bites

If you love Thin Mints Girl Scout cookies, you will love this recipe! 

These tasty treats can be made in about five minutes and are loaded with superfoods such as almonds, hemp seeds, cocoa powder, and almond butter. They will help you kick your afternoon chocolate craving without any misgivings. They're also paleo, gluten-free, and dairy free. A great after-school snack, easy dessert or treat, these mint chocolate energy balls will hit the spot. 

Mint Chocolate Energy Bites Ingredients

½ c raw almonds
3 tablespoon hemp seeds
14 dates, pitted
2 tablespoon unsweetened dark cocoa powder
2 tablespoon natural almond butter
1 tablespoon honey (or agave syrup)
1-2 drops peppermint extract

How to Make Mint Chocolate Energy Bites

You'll need a food processor fitted with the blade attachment to make these energy bites, and a bunch of excellent healthy ingredients. You can literally pop them all in there and process until a thick batter forms. Roll the bites into balls and transfer to a rimmed baking sheet lined with parchment or wax paper. Chill in the fridge (or not, it's your call!) and they're good to go. 

How to Store Mint Chocolate Energy Bites

Once these are prepped, you can keep them in at room temperature. We prefer to fridge for longer storage, up to a week, as long as they're in a sealed airtight container. They happen to be tasty with some fruit on the side, or an additional handful of almonds or other nuts. 

Mint chocolate energy bites can be stored in the freezer in an airtight container for several months. They make a good emergency snack or a healthy way to satisfy a chocolate craving. 

Mint Chocolate Energy Bites

Substitutions and Alterations

These are great just as they are, but feel free to add a little bit of vanilla extract if you want, which will deepen the chocolate flavor and add a little bit of creaminess to the taste. 

Energy bites are also awesome if you roll them in a bit of unsweetened shredded coconut. If you do this, consider adding a drop of coconut extract to the batter. You can also roll the bites in cocoa powder, but it's not necessary. 

Cashew or seed butter would work here, too, but peanut butter competes with the mint taste.

If you omit the honey, that makes them vegan (use maple syrup instead or agave nectar).

Add ¼ to ½ cup plain (or chocolate) protein powder to the batter (and increase the liquid accordingly as you go to make sure the "dough" comes together. 

Similarly, increase the hemp seeds a bit if you want a bit more protein. You can safely double the amount, but you might need to add another tablespoon or so of honey and/or almond butter so they're not too dry and they hold together. Just keep an eye on the texture as it's processing. 

Mint Chocolate Energy Bites

Tip for Making Energy Bites

Stop the processor to scrape down the sides if need be. Sometimes energy balls can get clumpy in the bowl of a food processor and need some help. This advice is good for almost all energy ball recipes that you make in the food processor. 

If the dates are not very soft, rehydrate them in a bowl of hot water for a few minutes to soften them up. Then, drain and pit them and proceed with the recipe as directed. 

More Protein Ball Recipes:

  • Cinnamon Apple Protein Bites
  • Sugar Free Coconut Balls (Fat Bombs)
  • Protein Peanut Butter Energy Bites
  • Cinnamon Almond Butter Protein Balls
Mint Chocolate Energy Bites

Mint Chocolate Energy Bites

If you love Thin Mints Girl Scout cookies then you will love these Mint Chocolate Energy Bites for a super fast and healthy snack!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Total Time: 5 minutes minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 13 bites
Calories: 101kcal
Author: Nick Quintero

Ingredients

  • ½ cup raw almonds
  • 3 tbsp. hemp seeds
  • 14 large dates pitted
  • 2 tbsp. unsweetened cocoa powder
  • 2 tablespoon almond butter
  • 1 tbsp. honey (could swap for agave)
  • 1-2 drops mint extract
Get Recipe Ingredients

Instructions

  • Place all ingredients into a food processor fitted with the blade attachment. Blend until combined, stopping to scrape down the sides of the bowl as needed, with a spatula.
  • Remove dough and roll into 13 evenly sized balls. Place them on a rimmed baking sheet to chill, and then transfer to an airtight container once firm.

Video

https://www.youtube.com/watch/pVL43NesklA

Notes

Nutrition for 1 out of 13 bites:
3g Protein, 11g Carbs, 5g Fat, 101 Calories

Nutrition

Serving: 1bite | Calories: 101kcal | Carbohydrates: 11g | Protein: 3g | Fat: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Mint Chocolate Energy Bites Meal Prep Recipe

Sugar-Free Coconut Balls (Fat Bombs)

July 31, 2024 by Nick Quintero 11 Comments

Sugar Free Coconut Balls - Meal Prep Recipe

These sugar free coconut balls are naturally sweetened with coconut, cinnamon, and stevia. A no-bake, low-carb snack you can’t go wrong with! 

It's snack attack time and Fat Bombs are all the rage! We can't live without snacks during the work week. We start early in the morning, and have breakfast and lunch. But probably like you, by mid-afternoon we are in need of a little pick-me-up before our workout, or before the drive home to make dinner and do all the things. Sure, we love energy balls, too, but this meal prep recipe has a special place in our hearts. This is where recipes like Sugar-Free Coconut Balls 'roll' in. (Yeah, we just went there!)

Why Make Sugar-Free Coconut Balls?

Sugar Free Coconut Balls

These healthy, no-bake bites are just the thing to keep your energy up and your sugar cravings away. The natural sweetness of coconut is incredible and coconut butter makes them delectable and satisfying. They are quick and easy to make, keto-friendly, paleo-friendly, vegan and gluten-free. How often do you find a recipe that checks off ALL of those boxes? This is the definition of healthy meal prep--er, snack prep.  It's a bit of a unicorn of a recipe, something that works for almost anyone you know and a must for any coconut lover!

Sugar Free Coconut Balls

Sugar-Free Coconut Balls Ingredients

  • 1 cup coconut butter 
  • 1 cup unsweetened shredded coconut 
  • ½ tsp. cinnamon 
  • Stevia powder to taste 

How to Make Sugar-Free Coconut Balls (Fat Bombs)

This couldn't be simpler. Melt the coconut butter, along with the cinnamon and stevia powder to taste in a double boiler. What's that? It's simply a heat-safe bowl you can place over the top of a pot of water on your stovetop. Heat the water in the pot until it boils and then the bowl rests over top (it has to be the same diameter as the pot). We use a double boiler here because it gently melts ingredients. Please, do not microwave these ingredients in order to melt them, or you'll just end up with a mess. And a mess does not coconut balls make!

Transfer to the fridge to let it chill and set up, and then roll into balls. Once you've rolled them into balls, pop them back into the fridge to set for about 20 to 30 minutes. Then, finally, roll the balls in shredded unsweetened coconut. Delicious! 

Coconut Oil Vs. Coconut Butter

You might be familiar with coconut oil, but not coconut butter. The latter contains ingredients that the oil does not. Namely, coconut butter is made from the fruit of the coconut, or the meat, along with the oil. It's pureed and you can use it like a spread—think of it like a tropical peanut butter of sorts.

How to Serve Coconut Balls

If you are like us your snacks also double as desserts, so come meal prep time on Sunday you can count this recipe as a double win. To go the dessert route, serve alongside some sliced mango or pineapple, or both. Or maybe even papaya. They are also really good with berries, too. 

How to Store Sugar-Free Coconut Balls

There are no two ways about it. These little treats need to be refrigerated to stay firm. You don't want them at room temperature because they will get gloppy and melt.

Tips for Coconut Balls

  • Keep these bites chilled. There is nothing more terrible than melted Sugar-Free Coconut Balls all over the bottom of your lunch box. An ice pack, please!
  • A little stevia goes a LONG way. If you've never worked with it before, add a teensy bit (like ¼ teaspoon or so) to see how it tastes. Or skip it entirely!
  • Instead of cinnamon, try nutmeg or cardamom with these coconut balls. 
  • We also like ½ teaspoon of vanilla extract or, if you're really loving the tropical vibe, ½ tsp. of coconut extract just makes this taste even better. 

More Energy Ball Recipes:

  • Mint Chocolate Energy Bites
  • Cinnamon Apple Protein Bites
  • Protein Peanut Butter Energy Bites
  • Cinnamon Almond Butter Protein Balls
Sugar Free Coconut Balls
Sugar Free Coconut Balls

Sugar-Free Coconut Balls

These sugar-free coconut balls are naturally sweetened with coconut, cinnamon, and stevia. It's a no-bake, low-carb snack you can’t go wrong with!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 40 minutes minutes
Total Time: 40 minutes minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 balls
Calories: 196kcal
Author: Nick Quintero

Ingredients

  • 1 cup coconut butter
  • 1 cup unsweetened shredded coconut
  • ½ teaspoon ground cinnamon
  • stevia powder to taste
Get Recipe Ingredients

Instructions

  • Combine coconut butter, cinnamon, and stevia in a glass bowl over a double boiler and heat until everything melts.
  • Transfer the bowl to the refrigerator for 20 to 30 minutes until firm but still pliable. Remove from the refrigerator and roll into 12 balls.
  • Return the balls to refrigerator for another 20 to 30 minutes to set.
  • Sprinkle the shredded coconut onto a plate. Remove the coconut balls from the oven and roll them in the coconut.
  • Keep refrigerated in a covered, airtight container for up to 14 days or freeze for up to a month.

Notes

WW Smart Points= Green:5  Blue:5  Purple:5
__
Nutrition for 1 out of 12 balls:
2g Protein || 18g Fat || 6g Carbs || 196 Calories

Nutrition

Serving: 1ball | Calories: 196kcal | Carbohydrates: 6g | Protein: 2g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crispy Fish Sticks

June 17, 2023 by Nick Quintero 2 Comments

Crispy Fish Sticks

Are you a fan of fish and chips, but need a gluten-free version? Then look no further than our gluten-free and Paleo-friendly Crispy Fish Stick fish meal prep recipe! We dredge pieces of flaky cod fillets in herb-seasoned Paleo powder, bake them to crispy perfection, and serve with lemon wedges along with a side of sweet potato fries. Our crispy fish sticks are a filling and healthy meal for lunch or dinner, and this fish meal prep recipe is easy peasy. 

Crispy Fish Sticks

This childhood favorite gets a grown-up reboot using Paleo-friendly almond flour coating that’s full of herb and lemon flavor. A side of sweet potato fries adds fiber and staying power, keeping you full.  

How long will Crispy Fish Sticks last for?

Your crispy fish sticks will last up to 4 days in the refrigerator. Store your four crispy fish sticks meals in airtight containers for maximum freshness. 

Can Crispy Fish Sticks be frozen?

You can! If you want to freeze the entire meal, use containers, not freezer bags. Our MPOF meal prep containers are freezer safe and keep your meals together for easy reheating and eating on the go. 

Crispy Fish Sticks

Crispy Fish Sticks Ingredients:

For Fish Sticks 

  • 20 oz. cod fillets 
  • 2 large eggs, beaten  
  • ¼ cup tapioca flour  
  • ½ cup Paleo Powder Almond + Flax + Paleo Powder Herbed Salt Free Blend  
  • ½ teaspoon sea salt  

For Sweet Potato Fries 

  • 1 lb. sweet potatoes 
  • 1 tablespoon olive oil  
  • ½ teaspoon sea salt  
  • ¼ teaspoon cracked black pepper  

For Serving  

  • 4 lemon wedges  
  • ½ cup Paleo ketchup (we used primal kitchen)  
Crispy Fish Sticks

How do you make Crispy Fish Sticks?

Here comes the fun part! Cooking this fish meal prep recipe is short and easy. You don't need many ingredients and we cook everything using one pan. Plus, your oven does most of the work and you spend less than 30 minutes preparing the meal. 

Gather your ingredients, grab your sheet pan, and some bowls for dipping and dredging the fish. Preheat your oven, line your sheet pan with parchment paper, and cut half-inch thick sweet potato fries. Toss them in a bowl of olive oil, black pepper, & sea salt then place them on the baking sheet. Now, it's time to prepare the fish sticks. You need three bowls for dipping and dredging. Cut your cod filets into 1 ½-inch thick pieces and cover in tapioca flour, egg, and Paleo powder. Add the fish to the sheet pan with the fries and cook for 30 minutes total, tossing and flipping the sweet potato fries halfway through cooking. Once your 30 minutes are up, remove your crispy fish and fries from the oven and get ready to plate it up!

How to portion Crispy Fish Sticks?

Get four dual-compartment meal prep containers. Place fish, lemon wedges, and Paleo ketchup in the bigger compartment and the sweet potato fries in the smaller compartment. Store and enjoy! 

Crispy Fish Sticks

More fish meal prep recipes:

  • Baked Fish and Chips Meal Prep
  • Sheet Pan Salmon Fajitas
  • Broiled Cod with Mango Relish
  • Asian Air Fryer Salmon
  • Sheet Pan Salmon Burgers
  • Baked Salmon with Blackberry Quinoa Salad
  • Sheet Pan Shrimp Fajitas
  • Cauliflower Tabouli and Salmon Meal Prep
  • Sheet Pan Sriracha Honey Glazed Salmon
  • Salmon Cobb Salad Meal Prep
  • Cauliflower Rice Salmon Poke Bowl Meal Prep
  • Apricot Salmon Meal Prep
  • Teriyaki Salmon & Pineapple Skewer Meal Prep
  • Turmeric Ginger Salmon in Foil Meal Prep
  • Smoked Salmon & Lentil Breakfast Salad
  • SELFStarter Review + Salmon Tacos w/ Beets Recipe
  • Coconut Sugar Sriracha Shrimp Meal Prep
  • Sesame Salmon with Baby Bok Choy and Mushrooms
  • Easy Avocado + Mango Sushi Roll
  • Shrimp Quinoa Broccoli Meal Prep | Garlic Shrimp Recipe
  • One Pan Baked Cod and Veggies
  • Easy Chile Lime Salmon Meal Prep
  • Perfectly Seared Scallops Meal Prep
  • Ghost Pepper & Tamarind Salmon Meal Prep
  • Apricot Sesame Chicken & Shrimp Meal Prep Recipe
Crispy Fish Sticks

Other tips for making Crispy Fish Sticks:

  • We use cod, but you can also use halibut or catfish. 
  • If you don't want to dip your fish in eggs, you can use heavy cream or only olive oil. 
  • Don't overcrowd your sheet pan so everything can cook evenly. 
  • This fish meal prep recipe doesn't have to be Paleo or gluten-free if you don't want it to be. Replace the Paleo powder and tapioca flour with all-purpose flour and Panko breadcrumbs. You can even use crushed up potato chips or cereal as "breadcrumbs." 
  • Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.
Crispy Fish Sticks
Crispy Fish Sticks

Crispy Fish Sticks

This childhood favorite gets a grown-up reboot using Paleo-friendly almond flour coating that’s full of herb and lemon flavor. A side of sweet potato fries adds fiber and staying power, keeping you full. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, paleo, pescatarian, Sheet Pan
Servings: 4 meals
Calories: 540kcal
Author: Nick Quintero

Ingredients

For Fish Sticks

  • 20 oz. cod fillets
  • 2 large eggs beaten
  • ¼ cup tapioca flour
  • ½ cup Paleo Powder Almond + Flax + Paleo Powder Herbed Salt Free Blend
  • ½ teaspoon sea salt

For Sweet Potato Fries

  • 1 lb. sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon cracked black pepper

For Serving

  • 4 lemon wedges
  • ½ cup Paleo ketchup primal kitchen
Get Recipe Ingredients

Instructions

  • Preheat oven to 375F and line a large baking sheet with parchment paper. Slice sweet potatoes into ½-inch-thick strips and toss in olive oil, sea salt, and black pepper in a medium mixing bowl, spread on the bottom half of pan.
  • Add tapioca flour to a shallow bowl, beaten egg to another, and Paleo Powder and sea salt to a third bowl. Blot cod fillets with a paper towel and slice into 1 ½ -2-inch-thick pieces.
  • Coat each piece lightly with tapioca flour then dip in egg, shaking off excess and finally dredge in Paleo Powder. Place fish sticks on baking sheet ½ inch apart. Bake for 15 minutes. Gently toss sweet potato fries and return to oven for 15 minutes longer.
  • Divide sweet potato fries between 4 1-cup compartments of teal MPOF containers. Add 3-4 fish sticks to the large compartments and add ketchup and lemon wedges alongside fish sticks.

Video

Nutrition

Calories: 540kcal | Carbohydrates: 65g | Protein: 25g | Fat: 14g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Salmon Burgers

July 24, 2024 by Nick Quintero Leave a Comment

Salmon-Burgers-Multiple-Container-4-601x800-1

Looking make the best Salmon Burgers? Here's a meal prep recipe for creating some incredible sheet pan salmon burgers.

Sheet Pan Salmon Burgers

With so many fish to choose from, salmon has a reputation as one of the healthiest, most-sought after fish. How many praises can we sing for these upstream-swimmers? Salmon are rich in Omega-3 Fatty Acids, a healthy source of protein, and are full of B vitamins and potassium and selenium and antioxidants. What does this mean? Salmon helps your stress get lower, your hair get nicer, your heart beat stronger, your bones get solid, and boosts your energy.

When it comes to which salmon to choose, there are many! In this Sheet Pan Salmon Burgers, we recommend Sockeye Salmon. It has a bit more healthy oils than other salmons and has a deep red flesh. Sockeye are known as "reds" because their flesh turns deep red when they swim against the stream to spawn. In case you’re curious, a few other salmon types include: Chinook, Coho, Humpback, Atlantic and Silverbrite. Are you hungry yet?

Sheet Pan Salmon Burgers

Switch up your usual burger routine with these Paleo salmon burgers! Almond flour steps in for breadcrumbs along with fresh herbs and a creamy red pepper aioli that doubles as a dipping sauce for sweet potato fries! 

Sheet Pan Salmon Burgers Ingredients:

For Salmon Burgers 

  • 12 oz cooked sockeye salmon (use code MEALPREPONFLEEK for 10% off) 
  • ½ cup blanched almond flour
  • 1 large egg
  • 1 tablespoon lemon zest
  • 1 tablespoon minced chives
  • 1 tablespoon fresh chopped dill
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • 4 leaf lettuce leaves for serving
  • ¼ a red onion, thinly sliced

For Sweet Potato Fries

  • 2 medium sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For Roasted Red Pepper Aioli

  • ⅔ cup mayonnaise, dairy free for paleo/whole30
  • ¼ cup jarred roasted red bell peppers, drained
  • 1 teaspoon lemon juice
Sheet Pan Salmon Burgers

How long will Sheet Pan Salmon Burgers last for?

First, you have two days of fridge-time to cook your salmon burgers if it’s raw and in the fridge. Once your Sheet Pan Salmon Burgers are cooked, count on eating your meal prep in two days or less. If you need more time, move them to the freezer! 

Looking for more Proven Recipes - Perfect for Meal Prep? Save 10% on every tip, trick, and “Ah-ha!” moment from over 10 years of meal prepping! Enjoy more time, money and homecooked meals with WWL’s Meal Planner!

Can Sheet Pan Salmon Burgers be frozen?

Yes! Cooked salmon can be frozen for four to six months, according to the U.S. Food and Drug Administration.

Sheet Pan Salmon Burgers

How do you make Sheet Pan Salmon Burgers?

First, you’ll form the patties in a mixing bowl with all the ingredients. Second, bake the Salmon Burgers for 15 minutes, turn them over, and bake for another 15. This gives you time to take care of the Sweet Potato Fries.

Parchment paper works great to line your baking sheet for the Sweet Potato Fries. Make sure to toss them gently to coat with a drizzle of olive oil.

For Roasted Red Pepper Aioli - it couldn’t be easier! Combine ingredients for red pepper aioli in a blender and blend.

Sheet Pan Salmon Burgers

How to portion Sheet Pan Salmon Burgers?

This meal prep recipe has three complementary parts - the burger, the fries and the side of Roasted Red Pepper Aioli. When you’re ready to go, Sheet Pan Salmon Burgers would travel well in Dual Compartment Meal Prep Containers to keep everything separate. If you’re using bread or lettuce as a bun, consider the Three Compartment Meal Prep Container.

More Salmon meal prep recipes:

  • Try Asian Air Fryer Salmon for a light and flavorful meal prep recipe
  • Enjoy Cauliflower Tabouli and Salmon Meal Prep for a uniquely veggie-rich side
  • Spice things up with Sheet Pan Sriracha Honey Glazed Salmon
  • Mandarin Orange Salad With Salmon and Sesame Dressing
  • Sheet Pan Salmon and Veggies

Other tips for making Sheet Pan Salmon Burgers:

  • Remember to store your bun separately from your salmon burger to prevent the bun from getting soggy. To stay paleo - use lettuce as your bun!

  • This meal prep recipe is a great way to use leftover salmon from one of our other MPOF recipes.

  • If you are purchasing large orders of salmon to stock up, get it vacuum-sealed and store it in your freezer for up to eight months.

  • When thawing cooked salmon burgers, pat them dry with a paper towel before reheating. We suggest using an oven to reheat your sheet pan salmon burgers to preserve the flavor and firmness. After thawing, eat cooked salmon within 24 hours.

Sheet Pan Salmon Burgers

Sheet Pan Salmon Burgers

Switch up your usual burger routine with these Paleo salmon burgers! Almond flour steps in for breadcrumbs along with fresh herbs and a creamy red pepper aioli that doubles as a dipping sauce for sweet potato fries!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, Meal Prep, paleo, Salmon
Servings: 4 meals
Calories: 649kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

For Salmon Burgers

  • 12 oz sockeye salmon or salmon of choice
  • ½ cup blanched almond flour
  • 1 large egg
  • 1 tablespoon lemon zest
  • 1 tablespoon minced chives
  • 1 tablespoon fresh chopped dill
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • 4 leaf lettuce leaves for serving
  • ¼ large red onion thinly sliced

For Sweet Potato Fries

  • 2 medium sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For Roasted Red Pepper Aioli

  • ⅔ cup mayonnaise
  • ¼ cup jarred roasted red bell peppers drained
  • 1 teaspoon lemon juice
Get Recipe Ingredients

Instructions

  • Preheat oven to 425ºF and line a large baking sheet with parchment paper. Chop sweet potatoes into ½ inch thin French fries and place in a medium mixing bowl. Drizzle olive oil over fries and season with salt and pepper. Gently toss to coat. Spread fries on the bottom half of baking pan.
  • In a separate medium mixing bowl, combine ingredients for salmon burger. Mix thoroughly. Use hands to form mixture into 4 patties. Place onto baking sheet ½ inch apart. Bake for 15 minutes. Carefully flip burgers using a spatula and gently toss sweet potato fries. Return to oven for 15 minutes longer. Cool 5 minutes.
  • Combine ingredients for red pepper aioli in a blender and blend until smooth. Divide between 4 small sauce cups.
  • Place 1 lettuce leaf in the large compartment of 4 teal MPOF container. Set a salmon burger on top and place thinly sliced onion on top. Divide sweet potato fries between 4 smaller compartments.

Notes

If you are wanting a bun for your burger, store it on the side to prevent the bun from getting soggy. 

Nutrition

Calories: 649kcal | Carbohydrates: 22.2g | Protein: 30.5g | Fat: 48.4g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

21 Day Sugar Detox Meal Prep Ideas

December 8, 2023 by Nick Quintero Leave a Comment

21 DSD Meal Prep Recipe Ideas

If you are following “The 21-Day Sugar Detox” or any other sugar or grains reducing plan, one of the challenges is finding recipes that are meal prep friendly. Well, we have some great news for you! We have put together a list of 10 easy and delicious 21 Day Sugar Detox Meal Prep Recipe Ideas for you! We will show you that eating foods without added (or even some natural sugars) can taste just as good!

By focusing on quality protein, healthy fats, and good carbs, the 21-Day Sugar Detox can help you reset your cravings for sugar. Yup, that's right! Out with the old (bad) habits and in with the new (healthy) habits! No longer will you need sugar to make it through the day. Instead, you can enjoy any of these 10 recipes for a meal that will keep you naturally energized!

Dietitian Melissa Rifkin says, "I try to follow a low carb and low sugar diet, because I have IBS (irritable bowel syndrome). I feel like a low carb diet is the best way to go... because a lot of my clients are overweight and I find that sugar is the culprit of all the weight gain."

Bonus: all of these recipes ring in at less than $4 a serving! How's that for some healthy and affordable eating! Trust us, both your waistline and wallet will be thanking you for making these 21 Day Sugar Detox Meal Prep Recipe ideas.

Sugar Detox Meal Prep Recipes

Carrot Meatballs With Mint Cauliflower Rice

Carrot Meatballs With Mint Cauliflower Rice is an Easy, 15-minute meal prep meatballs recipe loaded with Italian flavor and a hidden veggie. Paired with lemon mint cauliflower rice for a filling, low carb meal! 

Carrot Meatballs With Mint Cauliflower Rice

Sesame Salmon With Baby Bok Choy & Mushrooms

This sesame salmon with baby bok choy and mushrooms recipe is a snap to make! Not only is it packed full of flavor, but it is loaded with nutrition! 

Spicy Mustard Thyme Chicken & Coconut Brussels Sprouts

Chicken marinated in a spicy mustard thyme marinate is baked on a sheet pan with coconut infused Brussels sprouts. A flavorful meal with minimal ingredients. Perfect for an easy meal prep! 

Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

Sheet Pan Chicken Fajitas

Let the oven do all of the work for these Sheet Pan Chicken Fajitas. All you need is one pan and about 20 minutes to have a healthy and wholesome meal prep ready for the entire week!

One Pan Steak Fajitas with Peppers

Tuna Quinoa Salad in Endive Wraps

Love tuna salad? This Tuna Quinoa Salad is made healthier and packed with protein. Greek yogurt is used instead of mayo for a lighter, satisfying meal. Paired with endive leaves for easy meal prep wraps.

Tuna Quinoa Salad In Endive Wraps

Greek Egg Bake

Is it an ovenomelete recipe? Or just a fancy-pants egg casserole? Whatever you want to call it, it’s delicious and nutritious and super easy to prepare. The leftovers make a terrific breakfast on the go, and it’s a great dish for using up odds and ends in your refrigerator.

Skillet Shrimp With Tomato & Avocado

Did someone say one skillet? Yup! One Skillet Shrimp with Tomato and Avocado. It’s all the foods we love together in one healthy, paleo-friendly, gluten-free, low-carb recipe!

 

Did someone say one skillet? Yup! One Skillet Shrimp with Tomato and Avocado. It's all the foods we love together in one healthy, paleo-friendly, gluten-free, low-carb recipe! LINK IN OUR BIO By now you are fully aware of our love for all things avocado, but did you know we also love shrimp? They are a low-calorie, low-fat source of protein. Four ounces of raw shrimp has only 120 calories, 27g of protein and 1g of fat. Now those are some killer macros for making meal prep dishes that fit your nutritional goals! As if you need another reason to love this recipe, it also works great as a quick weeknight dinner if you are short on time! Oh, and did we mention it's made with avocado? 😉 Enough said. Just try it. You can thank us later. Recipe and Photo via @paleo_newbie_recipes

A post shared by ???? Meal Prep On Fleek (@mealpreponfleek) on May 5, 2017 at 2:22pm PDT

One Pan Baked Cod & Veggies

This One-Pan Baked Cod & Veggies recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30 and Paleo approved! It works well for a quick weeknight dinner or an easy Sunday meal prep.

One Pan Baked Cod & Veggies

Sausage Lover's Hash brown Casserole

This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you’re a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free. 

Sausage Lover Meal Prep Casserole

Sheet Pan Chicken and Asparagus

This easy sheet pan chicken and asparagus recipe only requires 4 ingredients, 5 minutes of prep, and 20 minutes baking time. It creates extra flavorful chicken and enough food to last the week!

Sheet-Pan-Chicken-Asaparagus_001
21 Day Sugar Detox Meal Prep Ideas Pinterest

Cauliflower Rice Salmon Poke Bowl Meal Prep

August 24, 2018 by Nick Quintero Leave a Comment

Whole30 Cauliflower Rice Salmon Poke Bowl Meal Prep blog

Cauliflower Rice Salmon Poke Bowl Meal Prep (Whole30 compliant)

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

Cauliflower Rice Salmon Poke Bowl Meal Prep

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

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

Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep Ingredients:

1 teaspoon avocado oil

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

2 8 oz. salmon filets

2 carrots, shredded

2 cucumbers, thinly sliced

1 avocado, thinly sliced

1 TBS rice vinegar

1 green onion, thinly sliced

Sesame seeds, for serving

Cauliflower Rice Salmon Poke Bowl Meal Prep

Health Benefits of this Cauliflower Rice Salmon Poke Bowl Meal Prep

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

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

Cauliflower Rice Salmon Poke Bowl Meal Prep

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

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

Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

Whole30 Cauliflower Rice Salmon Poke Bowl Meal Prep

Keto Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Chicken Carnitas Nachos

March 11, 2024 by Nick Quintero 2 Comments

Chicken Carnitas Nachos

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

Chicken Carnitas Nachos

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

How long will Chicken Carnitas Nachos last for?

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

Can Chicken Carnitas Nachos be frozen?

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

Chicken Carnitas Nachos

Chicken Carnitas Nachos Ingredients:

For Carnitas

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

And Pico De Gallo

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

For Sweet Potato Chips

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

How do you make Chicken Carnitas Nachos?

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

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

Chicken Carnitas Nachos

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

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

Chicken Carnitas Nachos

How to portion Chicken Carnitas Nachos?

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

More Carnitas meal prep recipes:

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

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

Chicken Carnitas Nachos

Other tips for making Chicken Carnitas Nachos:

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

Chicken Carnitas Sweet Potato Nachos

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

Equipment

  • Instant Pot

Ingredients

For Carnitas

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

For Pico De Gallo

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

For Sweet Potato Chips

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

Instructions

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

Notes

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

Nutrition

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

Balsamic Sausage and Veggie Meal Prep

July 7, 2019 by Nick Quintero Leave a Comment

Balsamic Sausage and Veggie Meal Prep

Balsamic Sausage and Veggie Meal Prep

Balsamic Sausage and Veggie Meal Prep

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

Balsamic Sausage and Veggie Meal Prep

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

Balsamic Sausage and Veggie Meal Prep Ingredients:

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

Marinade:

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

How long will Balsamic Sausage and Veggies last for?

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

Can Balsamic Sausage and Veggies be frozen?

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

How do you make Balsamic Sausage and Veggies?

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

Balsamic Sausage and Veggie Meal Prep

How to portion this meal prep recipe:

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

More Sausage meal prep recipes:

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

Vegetarian Italian Sausage Egg Cups

Fall Harvest Sausage Salad

Caprese Pesto Sausage Pasta

Chicken Apple Sausage and Veggies

Beef Breakfast Sausage Egg Cups

Italian Sausage Pasta Salad Meal Prep

Loaded Sausage and Bacon Breakfast Casserole

Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sheet Pan Meal Prep Breakfast – French Toast Sticks & Sausage

Sausage and Mashed Potato Meal Prep

Sheet Pan Marmalade Sausage Meal Prep

Sausage, Kale & Pomegranate Hash Meal Prep

One Pan Roasted Brussels Sprouts, Grape and Sausage Meal Prep

Keto Bacon Sausage Meatballs

One Pan Whole30 Sausage and Veggie Meal Prep

Balsamic Sausage and Veggie Meal Prep

Other tips for making Balsamic Sausage and Veggies:

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

Balsamic Sausage and Veggie Meal Prep

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

Ingredients

Base

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

Marinade

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

Instructions

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

Notes

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

Nutrition

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

Cremini Mushroom Meatloaf

September 26, 2019 by Nick Quintero 1 Comment

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

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

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

Cremini Mushroom Meatloaf

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

Cremini Mushroom Meatloaf

Health Benefits Of Cremini Mushrooms

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

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

 

Nutrition Facts For Cremini Mushrooms 

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

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

Why You Should Eat More Cremini Mushrooms

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

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

Versatility Of Cremini Mushrooms In Recipes

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

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

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

How Cremini Mushrooms Add Flavor To A Recipe 

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

Why Cremini Mushrooms Are A Good Swap For Meat

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

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

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

Cremini Mushroom Meatloaf

Cremini Mushroom Meatloaf Ingredients:

For Meatloaf 

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

For Cauliflower Mashed Potatoes 

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

For Baby Broccoli

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

Cremini Mushroom Meatloaf

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

Ingredients

For Meatloaf

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

For Cauliflower Mashed Potatoes

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

For Baby Broccoli

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

Instructions

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

Video

Nutrition

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

Instant Pot Beef Barbacoa 

April 17, 2020 by Nick Quintero 6 Comments

Instant Pot Beef Barbacoa 

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

How long will Instant Pot Beef Barbacoa last for?

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

Can Instant Pot Beef Barbacoa be frozen?

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

Instant Pot Beef Barbacoa 

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

Instant Pot Beef Barbacoa 

keto-meal-prep-book-banner-2

Instant Pot Beef Barbacoa Ingredients:

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

For serving

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

Instant Pot Beef Barbacoa 

How do you make Instant Pot Beef Barbacoa?

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

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

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

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

Instant Pot Beef Barbacoa 

How to portion Instant Pot Beef Barbacoa?

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

More Instant Pot meal prep recipes:

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

Instant Pot Cashew Chicken

Instant Pot Roast with Mashed Potatoes

Instant Pot Minestrone Soup

Instant Pot Beef BBQ Ribs

Instant Pot Chicken Enchilada Soup

Instant Pot Ranch Chicken

Instant Pot Moroccan Chicken Meal Prep

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

Instant Pot Beef Barbacoa 

Other tips for making Instant Pot Beef Barbacoa:

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

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

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

  • For an extra spicy kick, use chipotle chilies.

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

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

Instant Pot Beef Barbacoa 

Instant Pot Beef Barbacoa 

Instant Pot Keto Beef Barbacoa

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

Equipment

  • Instant Pot

Ingredients

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

For Servings:

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

Instructions

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

Nutrition

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

Cajun Stuffed Peppers

July 31, 2022 by Nick Quintero Leave a Comment

Cajun Stuffed Peppers

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

Cajun Stuffed Peppers

The Best Keto Stuffed Peppers!

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

Cajun Stuffed Peppers

How long will Keto Cajun Stuffed Peppers last for?

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

Can Cajun Stuffed Peppers be frozen?

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

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

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

Cajun Stuffed Peppers Ingredients: 

For Stuffed Peppers

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

For Cajun Seasoning

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

 

How do you make Cajun Stuffed Peppers?

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

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

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

How to portion Cajun Stuffed Peppers?

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

Cajun Stuffed Peppers

More Stuffed Peppers meal prep recipes: 

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

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

Other tips for making Cajun Stuffed Peppers:

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

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

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

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

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

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

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

Cajun Stuffed Peppers

Whole30 Cajun Stuffed Bell Peppers

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

Ingredients

For Stuffed Peppers

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

For Cajun Seasoning

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

Instructions

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

Nutrition

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

Steak Fajita Meal Prep

July 4, 2019 by Nick Quintero Leave a Comment

Steak Fajita Meal Prep

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

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

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

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

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

Steak Fajita Meal Prep

How long will Steak Fajita Meal Prep last for? 

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

Can Steak Fajita Meal Prep be frozen?

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

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

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

Steak Fajita Meal Prep

Steak Fajita Meal Prep Ingredients:

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

Marinade Base:

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

How do you make Steak Fajita Meal Prep?

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

How to portion Steak Fajita Meal Prep?

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

Steak Fajita Meal Prep

More Steak meal prep recipes:

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

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

Other tips for making Steak Meal Prep recipes:

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

Steak Fajita Meal Prep

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

Ingredients

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

Marinade

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

Optional, for serving

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

Instructions

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

Notes

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

Nutrition

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

Steak, Sweet Potato and Apple Hash Meal Prep

August 3, 2022 by Nick Quintero 6 Comments

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

Steak, Sweet Potato, and Apple Hash Meal Prep

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

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

How Long Will Steak Meal Prep Last For?

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

Can Sweet Potato Apple Meal Prep be frozen?

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

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

How do you make Steak Sweet Potato Apple Meal Prep?

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

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

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

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

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

Sweet Potato and Apple Hash Meal Prep Ingredients

How to portion Steak Sweet Potato Apple Meal Prep?

This appetizing meal prep ideas recipe can provide four servings. 

More  Steak Meal Prep Recipes

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

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

Other Tips For Making this Sweet Potato Meal Prep Idea.

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

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

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

Sweet Potato and Apple Hash Meal Prep

Steak, Sweet Potato & Apple Hash Meal Prep Ingredients:

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

Steak, Sweet Potato & Apple Hash Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

20 Minute Meatballs

January 2, 2024 by Nick Quintero Leave a Comment

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

20 Minute Meatballs

Super Simple Meatball Recipe

20 Minute Meatball Ingredients:

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

Protein substitutes:

  • Turkey
  • Chicken
  • Venison
  • Bison
20 Minute Meatballs

Related Post: The Ultimate Guide to Making Meatballs

The Ultimate Guide to Making meatballs

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

How to Store 20 Minute Meatballs in the Freezer

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

20 Minute Meatballs

Some of our favorite Meatball Recipes:

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

20 Minute Meatballs

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

Ingredients

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

Instructions

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

Nutrition

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

40 Easy AIP Recipes That Won't Stress You Out

April 4, 2024 by Nick Quintero Leave a Comment

40 Easy AIP Recipes

Nutritionist-Certified Recipe Roundup: Autoimmune Edition | Dana Monsees, MS, CNS, LDN

So you’ve been diagnosed with an autoimmune disease (welcome to the club!) Maybe it’s Hashimoto’s Thyroiditis, Celiac Disease, Irritable Bowel Disease (IBD), the most common conditions I see in my clinical practice, or something like Multiple Sclerosis, Rheumatoid Arthritis, Type I Diabetes, etc. Getting one of these diagnoses can be, on the one hand, a relief - finally, a name to all the symptoms you’ve been experiencing! Yet on the other hand, a completely scary, daunting diagnosis. So...what now? 

First, take a deep breath - you’re not alone. According to the National Institutes of Health, there are more than 23.5 million Americans living with a diagnosed autoimmune disease, and that number is on the rise. (1, 2) Lucky for us with autoimmune issues, the number of practitioners who specialize in autoimmune disease is also on the rise, along with the number of tools that are being researched to help in managing these conditions, and the vast population of autoimmune communities and support groups that have popped up all over the internet that you can join. 

But what to do on an everyday basis to help manage your symptoms? As a dietitian-nutritionist, I recommend that food is a great place to start.

Table of Contents
  • AIP Recipes: Main Dishes
  • AIP Recipes: Side Dishes
  • AIP Recipes: Condiments & Dips 
  • AIP Recipes: Breakfast
  • Other Autoimmune Resources
  • AIP Cookbooks

The Autoimmune Protocol is a therapeutically designed, healing diet developed from the paleo template that excludes foods that are commonly associated with autoimmune flare-ups and inflammation: eggs, nightshades, and nuts and seeds, in addition to the paleo restrictions of no gluten, grains, dairy, soy, and legumes. For some with very serious flare-ups, this tool can be an incredibly helpful way to help put your autoimmune symptoms in remission, in addition to other supplemental and lifestyle interventions. So it’s definitely worth it, but if you’re not super creative with the flavor combinations, it’s pretty easy to eat plain food all the time (ugh, boring). When your chronic symptoms prevent you from eating a lot of spices, many condiments that the paleo or gluten-free worlds tend to rely on like salsa, hot sauce, peppers, mayo-based dressings, etc., things can seem kind of bleak. So it’s time to switch things up and bring the flavor to the forefront of healing!

AIP Recipes: Main Dishes

One Pan Garlic & Herb Chicken Drumsticks (omit black pepper)

One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash
  1. One-Pan Apple & Cinnamon Chicken with Bacon
  2. Chicken Saltimbocca (no BP)
  3. Easy Balsamic Roasted Chicken
  4. Spatchcocked Chicken with Herbed Ghee Rub
  5. Apple & Herb Roast Chicken
  6. One-Pan Mediterranean Chicken Bake
  7. Garlic & Thyme Chicken Meal Prep (omit black pepper)
  8. Slow Cooker Lemon Garlic Chicken Meal Prep (omit BP)
  9. Roasted Garlic Slow Cooker Pulled Pork (no BP)
  10. Pulled Pork Stuffed Squash
  11. Roasted Salmon with Ginger-Scallion Sauce
  12. Cauliflower Tabouli and Salmon (omit tomatoes)
  13. Cauliflower Rice Salmon Poke Bowl (sub coconut vinegar for rice vinegar, omit sesame seeds)
  14. Turmeric Ginger Salmon (omit black pepper) 
  15. Steak, Sweet Potato & Apple Hash (omit black pepper)

AIP Recipes: Side Dishes

  1. Zucchini Ginger Soup
  2. Roasted Garlic Cauliflower Soup (no BP)
  3. Instant Pot Paleo Butternut Squash Risotto
  4. Cinnamon-Roasted Delicata Squash with Balsamic-Fig Reduction
  5. “Curry” Cauliflower Rice (AIP)
  1. Roasted Garlic Sweet Potatoes with Olives & Thyme (no BP)
  2. Apple & Squash Stuffing with Figs & Balsamic (no BP)
  3. Roasted Brussels Sprouts Rice
  4. Turmeric Roasted Cauliflower Rice
  5. Sweet Fried Plantains with Sea Salt & Cinnamon
  6. Tostones (Fried Green Plantains)
  7. Rainbow Chard & Carrot Hash
  8. Dill-Roasted Carrots & Coconut Tzatziki Sauce
  9. Whole Roasted Cauliflower with Mint-Basil Chimichurri
  10. Cilantro Lime Cauliflower Rice 

AIP Recipes: Condiments & Dips 

  1. Avocado Ranch Dip
  2. Egg-Free Mayo: 3 Ways
  3. Pickled Onion Slaw (omit BP)
  4. Strawberry Basil Guacamole (no BP) 
  5. Avocado Green Goddess Dressing
AIP avocado ranch dip

AIP Recipes: Breakfast

  1. Roasted Garlic Chicken Sausage
  2. Butternut Squash Breakfast Sausage
  3. Sunny Sweet Potato Hash
  4. Strawberry Banana Acai Smoothie (use coconut milk, no nuts)
  5. AIP Friendly Breakfast Hash
AIP-FRIENDLY BREAKFAST HASH meal prep

A note about the recipes: Some practitioners suggest that ghee is ok to consume on the autoimmune protocol, even though it is derived from cow’s dairy. I’ve found in my practice it is up to individual tolerance. If you do not tolerate ghee, it can be substituted 1 for 1 with coconut oil. 

Other Autoimmune Resources

  1. Sarah Ballantyne - The Paleo Mom
  2. Autoimmune Wellness with Mickey Trescott
  3. Phoenix Helix

AIP Cookbooks

  • The Healing Kitchen, by Sarah Ballantyne and Aleana Harper
  • Made Whole, by Cristina Curp 
  • Nourish: the Paleo Healing Cookbook, by Rachael Bryant

References

  1. NIH Autoimmune Diseases Coordinating Committee: Autoimmune Diseases Research Plan, March 2005. https://www.niaid.nih.gov/sites/default/files/adccfinal.pdf
  2. Dinse GE, Parks CG, Weinberg CR, Co CA, Wilkerson J, Zeldin DC, Chan EKL, Miller FW. 2020. Increasing prevalence of antinuclear antibodies in the United States. Arthritis Rheum; doi: 10.1002/art.41214 [Online 8 April 2020].  
40 Easy AIP Friendly Recipes Pin (1)

Taco Meatballs

September 14, 2020 by Nick Quintero Leave a Comment

Taco Meatballs

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

Taco Meatballs

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

Taco Meatballs

Taco Meatballs Ingredients:

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

For Serving 

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

Taco Meatballs

How long will Taco Meatballs last for?

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

Can Taco Meatballs be frozen?

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

How do you make Taco Meatballs?

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

Taco Meatballs

Taco Meatballs

How to portion Taco Meatballs?

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

More meatballs meal prep recipes:

One Pan Asian Turkey Meatballs

Greek Meatballs

Honey Garlic Mushroom Meatballs

Molasses Bourbon BBQ Glazed Chicken Meatballs

One Skillet Spaghetti Squash & Meatballs

Mozzarella Stuffed Meatballs

Eggplant Meatballs and Zoodle Meal Prep

Cranberry BBQ Vegan Meatballs

Cheesy Keto Chicken Meatballs

Keto Bacon Sausage Meatballs

Carrot Meatballs With Mint Cauliflower Rice

20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Meatballs

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

Taco Meatballs

Other tips for making Taco Meatballs:

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

Taco Meatballs

Taco Meatballs

Taco Meatballs

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

Ingredients

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

For Serving

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

Instructions

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

Nutrition

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

Baked Breaded Zucchini Bites with Marinara

August 24, 2020 by Nick Quintero Leave a Comment

Baked Breaded Zucchini Bites with Marinara

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

 

Baked Breaded Zucchini Bites with Marinara

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

Baked Breaded Zucchini Bites with Marinara

Baked Breaded Zucchini Bites with Marinara Ingredients:

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

Baked Breaded Zucchini Bites with Marinara

 

How long will Baked Breaded Zucchini Bites last for?

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

 

Can Baked Breaded Zucchini be frozen?

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

 

How do you make Baked Breaded Zucchini Bites?

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

 

Baked Breaded Zucchini Bites with Marinara

 

How to portion Baked Breaded Zucchini Bites?

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

 

More baked snack meal prep recipes:

Keto Cracker Snack Boxes

Sweet Potato Latkes

Donut Holes

Garlic Sweet Potato Wedges With Hummus

Gluten-free Healthy-ish Pop Tarts

Sweet Potato Wedges With Tahini

 

Baked Breaded Zucchini Bites with Marinara

Other tips for making Baked Breaded Zucchini Bites:

  • Dry out the zucchini rounds as much as possible. 

 

  • Add cheese for cheesy baked zucchini bites!

 

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

 

 

Baked Breaded Zucchini Bites with Marinara

Baked Breaded Zucchini Bites with Marinara

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

Ingredients

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

Instructions

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

Video

Nutrition

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

Baked Breaded Zucchini Bites with Marinara

Chicken Zucchini Burgers

August 12, 2020 by Nick Quintero Leave a Comment

Chicken Zucchini Burgers

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

Chicken Zucchini Burgers

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

Chicken Zucchini Burgers Ingredients:

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

Chicken Zucchini Burgers

How long will Chicken Zucchini Burgers last for? 

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

Can Chicken Zucchini Burgers be frozen?

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

How do you make Chicken Zucchini Burgers?

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

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

Chicken Zucchini Burgers

How to portion Chicken Zucchini Burgers?

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

More burger meal prep recipes:

Are burgers your thing? Try these other variations!

Sheet Pan Salmon Burgers

Sweet Potato & Black Bean Veggie Burger Meal Prep

Pork Burger Meal Prep

Jalapeno Sliders With Sweet Potato Bun Meal Prep

Chicken Zucchini Burgers

Other tips for making Chicken Zucchini Burgers:

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

Chicken Zucchini Burgers

Chicken Zucchini Burgers

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

Ingredients

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

Optional toppings

  • lettuce leaves
  • ketchup
  • mustard
Get Recipe Ingredients

Instructions

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

Notes

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

Nutrition

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

Chicken Zucchini Burgers

Sweet Potato Latkes

June 29, 2020 by Nick Quintero 2 Comments

Sweet Potato Latkes

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

Sweet Potato Latkes

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

How long will Sweet Potato Latkes last for?

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

Can Sweet Potato Latkes be frozen?

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

Sweet Potato Latkes

Sweet Potato Latkes Ingredients:

For Latkes 

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

For Serving  

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

Sweet Potato Latkes

How do you make Sweet Potato Latkes?

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

Sweet Potato Latkes

How to portion Sweet Potato Latkes?

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

Sweet Potato Latkes

More sweet potato meal prep recipes:

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

BBQ Pulled Chicken Stuffed Sweet Potatoes

Vegan Sweet Potato Chipotle Bowl

Southwestern Stuffed Sweet Potatoes

Turkey Stuffed Sweet Potatoes

Garlic Sweet Potato Wedges With Hummus

Buffalo Chicken Stuffed Sweet Potato Skins

Sheet Pan Sweet Potato Breakfast Hash

Steak, Sweet Potato and Apple Hash Meal Prep

Leftover Turkey Sweet Potato Shepherd's Pie

Quinoa Stuffed Sweet Potato Meal Prep – 3 Ways!

Pulled Pork Sliders With Sweet Potato Buns

Scrambled Egg Stuffed Sweet Potato Meal Prep

Sweet Potato Wedges With Tahini

Sweet Potato & Black Bean Veggie Burger Meal Prep

Gluten Free Sweet Potato Pizza Meal Prep

Baked Lentil Sweet Potato Falafels with Avocado Cream Sauce

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Cinnamon Raisin Sweet Potato Snack Bread

Sweet Potato Waffle Meal Prep

Jalapeno Sliders With Sweet Potato Bun Meal Prep

BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato

Sweet Potato Latkes

Other tips for making Sweet Potato Latkes:

  • Do not cook over 4 latkes at a time.

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

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

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

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

  • Add salt to your latkes right before frying.

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

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

Sweet Potato Latkes

Sweet Potato Latkes

Sweet Potato Latkes

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

Ingredients

For Latkes

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

For Serving

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

Instructions

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

Nutrition

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

Cauliflower Mash Breakfast Bowls

August 9, 2022 by Nick Quintero Leave a Comment

Cauliflower Mash Breakfast Bowls

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

Cauliflower Mash Breakfast Bowls

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

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

How to Make Cauliflower Mash Breakfast Bowls

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

Substitutions and Alterations

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

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

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

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

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

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

Cauliflower Mash Breakfast Bowls

READ MORE: 10 Healthy Alternatives to Mashed Potatoes!

Cauliflower Mash Breakfast Bowls Ingredients: 

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

Cauliflower Mash Breakfast Bowl

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

Ingredients

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

Instructions

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

Video

Nutrition

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

Savory Breakfast Muffins

March 7, 2021 by Nick Quintero Leave a Comment

Savory Breakfast Muffins

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

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

 

Savory Breakfast Muffins

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

 

How long will Savory Breakfast Muffins last for?

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

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

Can Savory Breakfast Muffins be frozen?

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

Savory Breakfast Muffins

Savory Breakfast Muffins Ingredients:

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

For Serving 

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

Savory Breakfast Muffins

 

How do you make Savory Breakfast Muffins?

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

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

 

Savory Breakfast Muffins

Savory Breakfast Muffins

 

How to portion Savory Breakfast Muffins

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

 

Savory Breakfast Muffins

 

More muffin meal prep recipes:

Low Carb Cinnamon Apple Muffins for brunch or snacks

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

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

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

 Healthy Oatmeal Muffins are definitely worth trying.

Cinnamon Roll Muffin Meal Prep for cinnamon roll lovers!

 

Other tips for making Savory Breakfast Muffins:

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

 

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

 

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

 

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

 

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

 

Savory Breakfast Muffins

Savory Breakfast Muffins

Savory Breakfast Muffins

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

Ingredients

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

For Serving

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

Instructions

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

Nutrition

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

 

Sweet Potato Hash Brown Breakfast Waffles

February 28, 2021 by Nick Quintero Leave a Comment

Sweet Potato Hash Brown Breakfast Waffles

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

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

Sweet Potato Hash Brown Breakfast Waffles

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

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

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

Can Sweet Potato Hash Brown Breakfast Waffles be frozen?

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

Sweet Potato Hash Brown Breakfast Waffles

Sweet Potato Hash Brown Breakfast Waffles Ingredients:

For Waffles  

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

For Serving  

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

How do you make Sweet Potato Hash Brown Breakfast Waffles?

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

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

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

Sweet Potato Hash Brown Breakfast Waffles

How to portion Sweet Potato Hash Brown Breakfast Waffles

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

Sweet Potato Hash Brown Breakfast Waffles

More sweet potato breakfast meal prep recipes:

Sheet Pan Sweet Potato Breakfast Hash

Taco Seasoned Ground Beef and Sweet Potato Hash

Sweet Potato Latkes

Scrambled Egg Stuffed Sweet Potato Meal Prep

Cinnamon Raisin Sweet Potato Snack Bread

Sweet Potato Waffle Meal Prep

 

Other tips for making Sweet Potato Hash Brown Breakfast Waffles:

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

Sweet Potato Hash Brown Breakfast Waffles

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

Equipment

  • waffle iron

Ingredients

For Waffles

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

For Serving

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

Instructions

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

Nutrition

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

Thai Chicken Tenders with Creamy Almond Dipping Sauce

February 21, 2021 by Nick Quintero Leave a Comment

Thai Chicken Tenders with Creamy Almond Dipping Sauce

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

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

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

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

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

 

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

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

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

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

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

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce  Ingredients:

For Chicken Tenders 

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

For Asian Slaw 

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

For Creamy Almond Dipping Sauce  

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

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

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

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

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

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

How to portion Thai Chicken Tenders with Creamy Almond Dipping Sauce

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

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

More Chicken Paleo meal prep recipes:

One Pan Paleo Sticky Sesame Chicken Thighs

Air Fried Crispy Chicken

Whole30 Baked Buffalo Chicken Casserole

Sweet Potato Chicken Poppers

Buffalo Chicken Stuffed Pepper Meal Prep

Chicken Zucchini Burgers

Air Fried Chicken Schnitzel

Sheet Pan Chicken Fajitas

 

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

 

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

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

 

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

 

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

 

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

 

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

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

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

Ingredients

For Chicken Tenders

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

For Asian Slaw

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

For Creamy Almond Dipping Sauce

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

Instructions

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

Nutrition

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

Chicken Adobo Meal Prep

January 15, 2019 by Nick Quintero 1 Comment

Chicken Adobo Meal Prep

Meal Prep Ideas - Chicken Adobo

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

Chicken Adobo Meal Prep

How long will Chicken Adobo last for?

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

Can Chicken Adobo Be Frozen?

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

Chicken Adobo Meal Prep

How do you make Chicken Adobo?

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

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

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

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

Chicken Adobo Meal Prep

How to portion this Chicken Meal Prep Recipe?

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

Chicken Adobo Meal Prep

More Chicken Meal Prep Recipes

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

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

Other Tips For Making Chicken Adobo.

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

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

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

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

Whole30 Chicken Adobo Meal Prep Ingredients:

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

Serve with:

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

Chicken Adobo Meal Prep

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

Ingredients

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

For Serving

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

Instructions

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

Notes

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

Nutrition

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

BBQ Pulled Chicken Stuffed Sweet Potatoes

May 30, 2024 by Nick Quintero 2 Comments

With July 4th around the corner, we decided to bring you this super creative and delicious take on baked potatoes. Get ready for a chicken stuffed sweet potato! It tastes as good as it looks, bursting with juicy BBQ flavor. Serve chicken stuffed sweet potatoes with a side of coleslaw and you've got yourself a healthier traditional Southern-feeling cookout meal. This meal prep recipe is the perfect easy lunch idea and makes for a satisfying dinner. Save this meal prep recipe for yourself or share it with friends and family -- we know they'll be impressed. 

BBQ Pulled Chicken Stuffed Sweet Potatoes

Enjoy your favorite barbecue fixings stuffed into a sweet potato in this high-protein, high-fiber recipe. Barbecued pulled chicken cooks in an instant pot for a complete meal in less than an hour!

How long will BBQ Chicken?

The entire meal (excluding the coleslaw) will last about 4 days in your refrigerator. Be sure to store the meal in airtight containers like these. 

Can BBQ Chicken Stuffed Sweet Potatoes be frozen?

It certainly can. Chicken stuffed sweet potatoes can be frozen, saved, and enjoyed later. The chicken will hold its flavor for 4 months but is safe to eat beyond that time. Cooked sweet potatoes last for 6 months in the freezer. If you want to make more than 4 servings, cook more chicken and sweet potatoes. We have an easy recipe for Crockpot Sweet Potatoes so you can cook as many sweet potatoes you need. Our Crockpot Sweet Potatoes is another easy lunch idea. 

BBQ Pulled Chicken Stuffed Sweet Potatoes

BBQ Pulled Chicken Stuffed Sweet Potatoes Ingredients: 

For BBQ Pulled Chicken Sweet Potatoes

  • 2 lbs. boneless skinless chicken breasts
  • 1 cup gluten-free BBQ sauce
  • 4 medium cooked Melissa's sweet potatoes
  • ⅓ cup gluten-free bbq sauce for serving

For Coleslaw

  • 4 cups shredded coleslaw mix
  • 3 tablespoon mayonnaise
  • 1 teaspoon Dijon mustard
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
BBQ Pulled Chicken Stuffed Sweet Potatoes

On to the exciting part! Make your coleslaw first and place it in the refrigerator for 30 minutes. Just stir coleslaw ingredients together in a medium mixing bowl. That should take 5 minutes, maybe less. 

How to make BBQ Chicken in the Pressure Cooker:

You should have cooked sweet potatoes on standby thanks to our Crockpot Sweet Potatoes meal prep recipe. For the chicken, you'll need your instant pot, chicken breast, and BBQ sauce (we use a Whole30 compliant, gluten-free BBQ sauce). Add chicken and BBQ sauce to the pot, secure the lid, and close the vent valve. Use the "chicken" or "manual" setting and let the chicken cook for 20 minutes. Allow the instant pot to depressurize naturally for 5-10 minutes and open the vent valve after to release extra pressure. Grab a cutting board to use for shredding the chicken. Shred the chicken on the cutting board using two forks. When you're done shredding, put the chicken back into the pot and add more BBQ sauce. That's it! We give you permission to try one chicken stuffed sweet potato before you pack the rest away. 

How to portion BBQ Pulled Chicken Stuffed Sweet Potatoes?

Place 1 sweet potato in the biggest compartments of your MPOF meal prep containers (you need four). Put your chicken and coleslaw in each of the smaller (1 cup) compartments. Spoon or pour a side of BBQ sauce into a plastic cup and cover with a lid. Place the sauce with the sweet potato. Store and enjoy this prepared easy lunch idea the next day! 

More BBQ Chicken meal prep recipes:

Looking for more BBQ chicken meal prep recipes? We don't blame you! Try these finger-licking-good BBQ chicken recipes and let us know what you think: 

  1. BBQ chicken with an Asian flare Korean BBQ Chicken Thighs
  2. Traditional (but smoky and delicious) chicken and vegetables Oven Baked BBQ Chicken and Veggies Meal Prep
  3. Slow-cooked BBQ goodness Crockpot BBQ Chicken Meal Prep Recipe
  4. If you really enjoyed chicken stuffed sweet potato, try this chicken and sweet potato recipe BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato
  5. Tangy chicken meatballs Molasses Bourbon BBQ Glazed Chicken Meatballs

Other tips for making BBQ Pulled Chicken Stuffed Sweet Potatoes:

  • If you don't have an instant pot to cook the chicken, you can use a sheet pan & oven-baked method, or use a crockpot. We use an instant pot because it reduces the cooking time. 

  • You can use skinless chicken thighs instead of chicken breasts. 

  • We don't season the chicken in this recipe, but you can. Be sure to keep the seasoning simple so you don't take away from the BBQ sauce or have overpowering flavors. 

  • Have fun with whichever BBQ sauce you want. That's the beauty of this versatile dish! 

  • If you don't have enough sweet potatoes or want to change things up, use your BBQ pulled chicken for Sloppy Joes for another easy lunch idea.

  • Additional sides that go amazingly well with BBQ pulled chicken are macaroni & cheese, deviled eggs, broccoli salad, and corn salad. 

BBQ Pulled Chicken Stuffed Sweet Potatoes
BBQ Pulled Chicken Stuffed Sweet Potatoes

BBQ Pulled Chicken Stuffed Sweet Potatoes

Enjoy your favorite barbecue fixings stuffed into a sweet potato in this high-protein, high-fiber recipe. Barbecued pulled chicken cooks in an instant pot for a complete meal in less than an hour!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, gluten free, paleo, whole30
Servings: 4 meals
Calories: 519kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

BBQ Pulled Chicken Sweet Potatoes

  • 2 lbs. boneless skinless chicken breasts
  • 1 cup gluten-free BBQ sauce
  • 4 medium crockpot sweet potatoes
  • ⅓ cup gluten-free bbq sauce for serving whole30, if needed

Coleslaw

  • 4 cups shredded coleslaw mix
  • 3 tablespoon mayonnaise whole30, if needed
  • 1 teaspoon Dijon mustard
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
Get Recipe Ingredients

Instructions

  • Stir together ingredients for coleslaw in a medium mixing bowl. Cover and refrigerate for 30 minutes.
  • Add chicken and barbecue sauce to the instant pot. Secure lid and close vent valve. Press chicken/meat” setting or “manual” for 20 minutes. When the timer goes off, allow the instant pot to depressurize naturally for 5-10 minutes then open vent valve to release extra pressure. Remove lid and shred chicken on a cutting board using two forks. Return chicken to pot and toss in barbecue sauce.
  • Place 1 sweet potato in the large compartment of 4 MPOF white containers. Divide pulled chicken between 1 of each small compartments and divide coleslaw between the remaining small compartments. Divide ⅓ cup of barbecue sauce between 4 small sauce cups and place next to sweet potatoes.

Nutrition

Serving: 1meal | Calories: 519kcal | Carbohydrates: 37g | Protein: 54g | Fat: 16g | Sodium: 628mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Finger & French Fry Meal Prep

July 11, 2023 by Nick Quintero Leave a Comment

Chicken Finger & French Fry (1)

Chicken finger and French fry meal prep is a classic fast food meal made into a healthy meal prep by making it at home!

Meal prep fam, we’re doing our best. But it can’t be all kale and green juices and oat cakes around here. Sometimes you just want a soul-warming nostalgic meal, but maybe without going full crazy-town and undoing all the great work you’ve done at the gym this week, right?

We made a chicken finger meal prep, complete with sweet potato oven fries and a dairy-free ranch-style dip. YES, it’s an easy meal prep version of the delicious kid-friendly classic that adults will love, too. (See nostalgia factor, right?) This chicken finger meal prep is still gluten-free, dairy-free, and paleo. Yes, you read that correctly: paleo chicken fingers.

Chicken Finger & French Fry Meal Prep

Chicken Finger & French Fry Meal Prep Ingredients

For the chicken

  • 1 ½ lbs chicken breasts, cut into 12 thin strips
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon mustard powder
  • ¼ teaspoon thyme
  • 1 large egg
  • ½ cup almond flour
  • 2 tablespoons unsweetened coconut flakes
  • 2 tablespoons arrowroot starch
  • ½ teaspoon sea salt
  • ½ teaspoon thyme
  • ½ teaspoon garlic powder
  • ¼ teaspoon mustard powder
  • Pinch of cayenne, optional

For the Sweet Potato Fries

  • 2 large sweet potatoes, cut lengthwise into fry shape
  • 1 tablespoon olive oil
  • Sea salt and pepper, to taste

Better-than-Ranch-Dressing

¼ cup Primal Kitchens Avocado Mayo
2 tablespoons full-fat coconut milk
2 tablespoons Italian parsley, chopped
1 clove garlic, minced
¼ teaspoon dill
¼ teaspoon onion powder
Pinch of sea salt and black pepper, to taste

Chicken Finger & French Fry Meal Prep Nutrition

At only 600 calories and 46 grams of protein per serving, this easy meal prep is an insanely delicious and satisfying option for the kids, for a chilly winter week, or just because you feel like having chicken fingers! We’re not judging you, we’re joining you. We swapped traditional Russet potato fries for oven-baked sweet potato fries, and they’re such a perfect complement to these crunchy chicken fingers, we bet you won’t even miss the other kind.

Chicken Finger & French Fry Meal Prep

How to Make Chicken Finger and French Fry Meal Prep

The secret to flavorful and moist chicken fingers is to let your chicken marinate in seasonings before adding a well-spiced breading. We used garlic, mustard, thyme, and cayenne, which makes for a super flavorful blend with just a touch of heat. This paleo chicken finger meal prep uses high-protein almond flour and coconut flakes for extra crunch.

And if you’re a ranch lover, don’t skip the dip; we’ve been told this dairy-free version is “better than ranch dressing.” Make some extra to have on hand throughout the week for last-minute salads, sandwiches, or wraps. One taste and this easy meal prep is going to be a new favorite in your rotation! (The chicken will freeze great, too! There's something to be said for making double batches....)

Chicken Finger & French Fry Meal Prep

How to Store and Serve Chicken Fingers and French Fry Meal Prep

Once this has been prepped and transferred to airtight containers, store these meals in the fridge for up to 4 or 5 days. Reheat in the microwave if desired or, better yet, in a 350 F oven on a baking sheet, tented loosely with foil so everything doesn't dry out!

Serve it just like this, with the ranch dressing on the side. We like this either some steamed broccoli or a big Caesar salad.

Freeze any chicken you want. Wrap it tightly and date and label it. The chicken will keep in the freezer for up to 3 months. Defrost in the fridge and then reheat, or cook it right from frozen, in the oven, for about 20-25 minutes at 350F.

Chicken Finger & French Fry Meal Prep
Chicken Finger & French Fry Meal Prep

More Chicken and Sweet Potato Meal Preps

  • Parmesan Chicken Tenders Meal Prep
  • Freezer Friendly Hawaiian Chicken Tenders Meal Prep
  • BBQ Pulled Chicken Stuffed Sweet Potatoes
  • Thai Chicken Tenders with Creamy Almond Dipping Sauce
  • Southwestern Stuffed Sweet Potatoes
Chicken Finger & French Fry Meal Prep
Paleo Chicken Fingers and French Fry Meal Prepblog
Chicken Finger & French Fry Meal Prep

Chicken Finger & French Fry Meal Prep

This paleo chicken finger recipe uses high protein almond flour and coconut flakes for extra crunch. If you’re a ranch lover, don’t skip the dip! We’ve been told it's “better than ranch dressing.”
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 603kcal
Author: Nick Quintero

Ingredients

Chicken Tenders

  • 1.5 pounds chicken tenders
  • 1 tbs olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon mustard powder
  • ¼ teaspoon thyme
  • 1 large egg
  • ½ cup almond flour
  • 2 tbs unsweetened coconut flakes
  • 2 tbs arrowroot
  • ½ tsp sea salt
  • ½ tsp thyme
  • ½ teaspoon garlic powder
  • ¼ teaspoon mustard powder
  • pinch cayenne pepper optional

Sweet Potato Fries

  • 2 large sweet potatoes cut into fries
  • 1 tbs olive oil
  • Salt and Pepper to taste

Better-Than-Ranch Dressing

  • ¼ cup Primal Kitchen Mayo or can sub Primal Kitchen pre-made ranch dressing
  • 2 tbs full fat coconut milk
  • 2 tbs Italian parsley chopped
  • 1 clove garlic minced
  • ¼ teaspoon dill
  • ¼ teaspoon onion powder
  • pinch salt & pepper
Get Recipe Ingredients

Instructions

  • Add chicken to a bowl, drizzle with olive oil, and then add sea salt, mustard powder, and thyme. Refrigerate and allow to marinate for 30 minutes or longer. This step isn’t a requirement, but the longer, the more tender the chicken will be.
  • Preheat oven to 450 degrees F.
  • Add an egg to a bowl, and beat the egg.
  • Add almond flour, coconut flakes, arrowroot powder, and the rest of the seasonings to another bowl, and mix well.
  • Coat each piece of chicken first in egg, and then coat well with the almond flour mixture. Place on a cookie sheet, and then repeat with the rest of the chicken.
  • On another cookie sheet, lay out cut sweet potato fries, sprinkle or spray with olive oil, and season to taste with sea salt and vinegar. Bake for 15 minutes, then remove chicken fingers and flip each one carefully. The coating will seem soft at this stage, but as it continues to cook, it will firm up and brown.
  • Return the chicken to the oven, and continue cooking another 15 minutes.
  • Prepare the ranch dressing by whisking all the ingredients together. Serve chicken fingers and fries with ranch dressing or other favorite paleo dip.

Notes

Nutrition for 1 out of 4 servings:
46.4g Protein | 29.6g Carbs | 32.8g Fat | 5.5g Fiber | 603 Calories

Nutrition

Serving: 1meal | Calories: 603kcal | Carbohydrates: 29.6g | Protein: 46.4g | Fat: 32.8g | Fiber: 5.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Egg Muffins

February 11, 2023 by Meal Prep Mondays Leave a Comment

Egg Muffins

Start your day right with Healthy Egg Muffin Cups

Here's what you'll need:  Egg Muffin Meal Prep Ingredients

Egg Muffins

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

Egg Muffins Meal Prep

Egg Muffins Meal Prep

Healthy Egg Muffin Cups that you can meal prep ahead for breakfast.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 35 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast muffins, Egg, muffins
Servings: 4 Meals
Calories: 211kcal
Author: Meal Prep Mondays

Equipment

  • Muffin Pan

Ingredients

  • 12 eggs
  • 1 cup mushrooms
  • 1 bell pepper
  • 2 jalapenos
  • ¼ onion
  • ½ tomato
Get Recipe Ingredients

Instructions

  • Preheat the oven to 350° and spray down a muffin pan with avocado cooking spray (or any non-stick cooking spray).
  • On a cutting board, dice the tomatoes, onions, bell peppers and mushrooms then evenly disperse them into each muffin slot.
  • Mix all 12 eggs in a separate bowl and add in salt and pepper to your discretion.
  • Pour the eggs into the muffin tins evenly and then place in the oven.
  • Bake for 12-15 minutes or until the eggs have fully cooked.
  • Remove from the oven and allow the eggs to cool for 10 minutes.
  • Place 3 muffins each into a meal prep container.

Notes

This makes four breakfast meals!

Nutrition

Serving: 1Meal | Calories: 211kcal | Carbohydrates: 5g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 491mg | Sodium: 191mg | Potassium: 385mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1848IU | Vitamin C: 49mg | Calcium: 81mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Egg Muffins

Paleo Sweet Potato Casserole

February 14, 2023 by Meowmeix Leave a Comment

Not all sweet potato casseroles are created equal. This delicious combination is full of flavor, simple to make and won’t leave with a taste of regret later. I wanted to try adding this dish to my meal prep this week but this casserole is great for a friendsgiving or family dinner. The hint of maple syrup compliments the walnut topping perfectly and the shredded coconut adds a whole new element to this sweet combination.

Get creative with this recipe and swap out walnuts for pecans or add some dried fruit to the mix. I know I could barely keep myself from eating this right away and I’m sure you’ll be anxiously awaiting your next bite of this yummy goodness.

Paleo-Sweet-Potato-Casserole-2

Paleo Sweet Potato Casserole

Not all sweet potato casseroles are created equal. This delicious combination is full of flavor, simple to make and won’t leave with a taste of regret later.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Course: Side Dish
Cuisine: American
Diet: Gluten Free
Keyword: Sweet Potato
Servings: 6 servings
Calories: 244kcal
Author: Meowmeix

Ingredients

  • 4 ea sweet potatoes peeled and roughly chopped
  • 3 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoon cinnamon
  • Pinch nutmeg
  • Salt to taste
  • 1 cup walnuts chopped
  • ½ cup unsweetened coconut flakes chopped
  • 2 tablespoon coconut oil melted
  • 1 tablespoon grass-fed butter
Get Recipe Ingredients

Instructions

  • Peel the sweet potatoes
    peeled-sweet-potatoes
  • Bring hot water to a boil in a large saucepan. Add the sweet potatoes and cook for 15-25 minutes or until tender
    boiling-sweet-potatoes
  • Preheat the oven to 350 degrees F.
  • Drain boiling sweet potatoes & mash them up in the same pot. Keep the burner on and add 2 tablespoon maple syrup, vanilla, cinnamon, nutmeg and salt (add water if necessary). Mash until smooth.
    sweet-potatoes-in-casserole-dish
  • In separate small pan, melt the 2 tablespoon coconut oil and 1 tablespoon grass-feed butter. In a small bowl, toss it with the walnuts, coconut flakes and 1 tablespoon of maple syrup.
  • Place mashed sweet potatoes in a pan.
    sweet-potatoes-in-casserole

Notes

Recipe Credit: MeowMeix

Nutrition

Serving: 1cup | Calories: 244kcal | Carbohydrates: 12g | Protein: 3g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 2g | Sodium: 4mg | Potassium: 153mg | Fiber: 3g | Sugar: 7g | Vitamin A: 100IU | Vitamin C: 0.4mg | Calcium: 39mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Paleo Blueberry Muffins

February 18, 2023 by Meowmeix Leave a Comment

Who says muffins can’t be healthy? Skip all the guilt when you bake these paleo blueberry muffins. I love these because they’re super easy to make and free from white flour. I subbed in coconut flour for the typically processed flour. The blueberries also help add the right amount of sweetness to these muffins.

These are also a perfect addition to any meal prep Sunday because they’re easy to make and batch well. You can eat them cold or reheat later.

Benefits of Paleo Blueberry Muffins

The best part of these paleo blueberry muffins? They’re free from refined or processed sugar! The sweetness comes primarily from the bananas and the added blueberries. The almond butter also adds a nice richness to them.

You can also make this recipe dairy free if you skip the grass-fed butter and go with olive oil instead.

Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 tablespoon serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. (source)

You will also find almond butter in this paleo blueberry muffin recipe. Almond butter is a great choice when it comes to healthy fat! Make sure to pick out a brand where the ingredients are only “almonds” or “almonds and sea salt”. Most brands will add sugar or canola oil or unnecessary inflammatory ingredients and preservatives. The only exception I make is that Trader Joe’s brand almond butter adds a little bit of cashews for sweetness, which is totally fine by me!

trader joes almond butter

P.S. If you’re not a blueberry lover, you can totally sub in another fruit or even dark chocolate chips if you’re feeling crazy!

paleo-blueberry-muffins-1

Paleo Blueberry Muffins

Skip all the guilt when you bake these paleo blueberry muffins. I love these because they’re super easy to make and free from white flour
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 20 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: blueberries, breakfast muffins, muffins
Servings: 12 servings
Calories: 129kcal
Author: Meowmeix

Ingredients

  • 3 ea eggs large
  • 3-4 ea bananas medium and mashed
  • ½ cup almond butter
  • ¼ cup grass-fed butter melted (or olive oi)
  • 1 teaspoon vanilla extract
  • ½ cup coconut flour
  • 1 tablespoon cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • pinch of salt
  • 1 cup blueberries a handful per muffin
Get Recipe Ingredients

Instructions

  • Pre-heat oven to 350 degrees F. Spray muffin tins with oil.
  • Combine eggs, bananas, almond butter, melted butter and vanilla extract in a blender. Blend until smooth.
  • In a large bowl, add the wet mix plus coconut flour, cinnamon, baking powder, baking soda, and a pinch of salt. Stir well.
  • Spoon batter into muffin tins, ¾ full. Add blueberries.
  • Bake for 15-18 minutes or until golden. Cool for 10 minutes.

Notes

Recipe Credit: MeowMeix

Nutrition

Serving: 1muffin | Calories: 129kcal | Carbohydrates: 7g | Protein: 3g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 11mg | Sodium: 169mg | Potassium: 93mg | Fiber: 3g | Sugar: 2g | Vitamin A: 128IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Yummy Bacon Burger Bowls

February 26, 2023 by Meal Prep Mondays 1 Comment

Easy 10min Bacon Burger Bowls. They are fun, easy to make and best of all, super healthy! It contains Sautéed onions, crispy bacon, pickles, tomatoes, red onion and cheesy. Its amazing!

Bacon Burger Bowl Ingredients

Bacon Burger Bowls

Easy 10min Bacon Burger Bowls. They are fun, easy to make and best of all, super healthy! It contains Sautéed onions, crispy bacon, pickles, tomatoes, red onion and cheesy. Its amazing!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 10 minutes minutes
Course: dinner, Lunch
Cuisine: American
Keyword: Bacon, Beef
Servings: 4 meals
Calories: 511kcal
Author: Meal Prep Mondays

Ingredients

  • 1 lb ground beef
  • 8 slices of bacon
  • 1-2 tablespoon bacon fat or other cooking fat
  • 1 medium onion diced
  • Sea salt
  • ¼ teaspoon chipotle powder
  • ¼ teaspoon garlic powder
  • 1 cup cherry tomatoes
  • Sliced dill pickles
Get Recipe Ingredients

Instructions

  • In a large skillet, cook the bacon until crisp, remove to drain and cool. Reserve 1-2 tablespoon of the bacon fat and lower the heat to medium.
  • Add the onions to the hot skillet and cook until softened. Push veggies to the side and add the beef and sprinkle everything with sea salt, chipotle powder and garlic powder.
  • Stir beef to brown and mix in with the onions. Once beef is browned, remove from heat.
  • To assemble the bowls, layer your greens with the beef mixture, tomatoes, pickles, cheese, and bacon. Enjoy!

Nutrition

Serving: 1meal | Calories: 511kcal | Carbohydrates: 2g | Protein: 25g | Fat: 44g | Saturated Fat: 16g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 1g | Cholesterol: 113mg | Sodium: 385mg | Potassium: 480mg | Fiber: 1g | Sugar: 1g | Vitamin A: 237IU | Vitamin C: 9mg | Calcium: 28mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Burger Bowl 2

20 Minute Paleo Thai Almond Butter Turkey Meatballs

March 7, 2023 by Nick Quintero 9 Comments

20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Paleo Thai Almond Butter Turkey Meatballs are a combination of lean ground turkey with a sweet & savory Thai inspired sauce. Baked to juicy perfection. Gluten Free. 

20 Minute Paleo Thai Almond Butter Turkey Meatballs

Thai meals are the perfect blend of salty, sweet, spicy, and sour flavors in a way that leaves you wanting more, don’t they? If you agree, you’ll love our almond butter turkey meatballs! We don’t mind eating this entree for lunch or dinner all week because it’s THAT good. Thai cuisines prove that different flavors can bring out the winning combination that’s second to none.

Our Thai almond butter turkey meatballs are the ultimate weeknight dinner because the entire recipe will be on your table in 20 minutes. We appreciate a bonkers good sauce, and this meatball meal prep recipe has it! How can red curry paste, almond butter, and coconut milk not make a perfect combo? Then talk about healthy and good fats for the win! Our almond butter meatballs offer juiciness and tenderness that's heavenly, making every part of the meal a pleasant experience. Doesn't this combination sound delicious already? You have every reason to salivate.

This meatball meal prep dish uses lean turkey, which contains vitamin B and high-quality protein that support muscle growth. Our almond butter turkey meatballs are also a delicious option for people on the paleo diet. 

Are you ready for some meatballs??!

20 Minute Paleo Thai Almond Butter Turkey Meatballs

How long will 20 Minute Paleo Thai Almond Butter Turkey Meatballs last for?

Almond butter turkey meatballs will last for up to four days in the fridge. The meatballs and almond butter sauce can remain in the refrigerator for around 3-4 days if stored properly. You can pop them in the microwave for one minute or longer if you’re in a hurry or reheat them in the oven if you have the time. Another good way to reheat is on the stove. To reheat in the oven, put the meatballs in a baking dish and cover with aluminum foil. Bake in the oven at 350 degrees Fahrenheit until the edges start bubbling. Use a skillet to reheat your almond butter turkey meatballs on the stove, or reheat them in a sturdy, microwavable meal prep container. 

Can 20 Minute Paleo Thai Almond Butter Turkey Meatballs be frozen?

Because both the meatballs and Thai Almond Butter sauce freeze well, the meatball meal prep makes for a perfect freezer-friendly meal - save time and money! Use an airtight freezer-friendly container and put both the sauce and meatballs in the container. You can also use a labeled heavy-duty freezer bag for storage. This meatball meal prep combo can remain in the freezer for about 2-3 months. The sooner you consume it, the better it will taste when you reheat it. 

FYI: Maintaining a constant freezer temperature ensures the meatballs and sauce don't lose their flavor.

20 Minute Paleo Thai Almond Butter Turkey Meatballs

How do you make Almond Butter Turkey Meatballs?

Let's be honest and oh so relieved! Meatball meal prep recipes are one of the most leisurely meals because they offer endless possibilities. If you're pondering on what to provide your family for an evening dinner, our delicious almond butter turkey meatballs are your go-to and all-time favorite delicacy.

First things first, preheat the oven to 425 degrees Fahrenheit. As the oven heats up, start mixing all of your ingredients needed to make the Thai Almond Butter sauce. Make the sauce, and then put one-quarter cup sauce in the bottom of a cast-iron skillet. The next step is the fun part - making the meatballs! Mix all of the meatball ingredients together and make good-sized meatballs (make at least 8 meatballs for four meals). Do not over mix your meatballs! If you overmix your almond butter meatballs, they become dense. Dense meatballs are too heavy and have less juiciness. We want all the meatball juice!

Now, place the meatballs into a skillet and top with the remaining Thai sauce. Put the meatballs in the oven to bake for around 12 minutes, or until when the meatballs cook through. Don't you want to dig in already? Don’t wait too long before filling your plate with these delicious meatballs! You have to test the final product, right?

Complete the meal by serving the almond butter turkey meatballs over cauliflower rice with shredded carrots, chopped almonds, and cilantro. 

Pro-tip: Cook and stash some cauliflower rice ahead of time.

20 Minute Paleo Thai Almond Butter Turkey Meatballs

How to portion 20 Minute Paleo Thai Almond Butter Turkey Meatballs?

You can serve these almond butter turkey meatballs over cauliflower rice into our GoodCook® Meal Prep Bowls once the meal is ready. Add shredded carrots, chopped almonds, and cilantro. What a way to enjoy all the good and fresh flavors in one sitting, easy peasy!

More Meatball meal prep recipes:

  •  AIP Mongolian Beef Meatballs
  • Taco Meatballs
  • One Pan Asian Turkey Meatballs
  • Homemade Traditional Greek Meatballs
  •  Honey Garlic Mushroom Meatballs
  • Molasses Bourbon BBQ Glazed Chicken Meatballs
  •  One Skillet Spaghetti Squash & Meatballs
  • Mozzarella Stuffed Meatballs
  • Eggplant Meatballs and Zoodle Meal Prep
  • Cranberry BBQ Vegan Meatballs

Other tips for making 20 Minute Thai Almond Butter Turkey Meatballs:

  • Making meatballs beforehand saves time. Remember to put them in the refrigerator for freshness and marinating.
  • Substitute the ground turkey with either chicken or pork. This meatball meal prep recipe didn't use any binders. Hence when using chicken, you won't need either. If you decide to use pork, add one egg to the mixture because it will help hold the fatty pork together when baking in the oven. Keep in mind that fattier meats prevent you from over-mixing your meatballs. 
  • You can serve over sautéed zucchini, shiitake mushrooms, and summer squash or roasted and steamed broccoli.
  • You can also enjoy our almond butter turkey meatballs with roasted favors like our vegetarian Cobb salad. 
20 Minute Paleo Thai Almond Butter Turkey Meatballs
20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Paleo Thai Almond Butter Turkey Meatballs are a combination of lean ground turkey with a sweet & savory Thai inspired sauce. Baked to juicy perfection. Guten Free. Low Carb.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 8 minutes minutes
Cook Time: 12 minutes minutes
Total Time: 20 minutes minutes
Course: Main Dish
Cuisine: Asian, Thai
Keyword: Beef, Meal Prep, paleo, Turkey
Servings: 4 servings
Calories: 391kcal
Author: Nick Quintero

Ingredients

  • 1 pound ground turkey breast
  • Garlic Powder to taste
  • onion powder to taste
  • Ground Ginger to taste
  • ¾ cup coconut milk full fat
  • ½ cup Almond Butter
  • 2 tablespoon red curry paste
  • 1 tablespoon coconut vinegar
  • 1 tablespoon Coconut Aminos
  • ⅛th teaspoon liquid stevia (or 1 tbs coconut sugar)
  • squeeze fresh lime juice
Get Recipe Ingredients

Instructions

  • Preheat oven to 425 degrees F
  • Mix together all Thai Almond Butter sauce ingredients
  • Place ¼ cup sauce in the bottom of a cast iron skillet
  • Mix together all ingredients for meatballs and roll into desired size meatballs (do not overmix or the meatballs will become dense)
  • Place meatballs into cast iron skillet
  • Top with remaining sauce
  • Bake for ~12 minutes or until meatballs just cooked through
  • Serve overcauliflower rice with shredded carrots, chopped almonds and cilantro

Video

Notes

WW Smart Points= Green:13  Blue:11  Purple:11
__
1 out of 4 servings (without optional items):
Protein: 36g Carbs: 10g Fat: 19g

Nutrition

Serving: 1meal | Calories: 391kcal | Carbohydrates: 10g | Protein: 36g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Taco Seasoned Ground Beef and Sweet Potato Hash

March 7, 2023 by Nick Quintero Leave a Comment

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

Taco Seasoned Ground Beef and Sweet Potato Hash

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

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

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

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

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

Taco Seasoned Ground Beef and Sweet Potato Hash

Taco Seasoned Ground Beef and Sweet Potato Hash Ingredients:

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

For Eggs  

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

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

Taco Seasoned Ground Beef and Sweet Potato Hash

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

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

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

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

Taco Seasoned Ground Beef and Sweet Potato Hash

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

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

More breakfast hash meal prep recipes:

We have more breakfast hash varieties for you! 

AIP-Friendly Breakfast Hash

Sheet Pan Breakfast Hash and Eggs

Sheet Pan Sweet Potato Breakfast Hash

Vegan Mushroom Quinoa Breakfast Hash

Taco Seasoned Ground Beef and Sweet Potato Hash

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

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

Taco Seasoned Ground Beef and Sweet Potato Hash

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

Ingredients

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

For Eggs

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

Instructions

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

Video

Nutrition

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

Bacon Wrapped Omelets

March 12, 2023 by Nick Quintero 6 Comments

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

Whole30 Bacon Wrapped Omelets

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

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

Whole30 Bacon Omelets

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

Bacon Wrapped Omelets

Salad for Breakfast?

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

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

Whole30 Bacon Omelets

Bacon Wrapped Omelets Ingredients

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

How to Store and Serve Bacon Wrapped Omelets:

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

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

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

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

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

READ MORE ABOUT KALE AND/OR BREAKFAST!

  • Greek Egg Bake
  • Keto Bacon Sausage Meatballs
  • Sausage Kale Pomegranate Hash Meal Prep
Bacon Wrapped Omelets

Bacon Wrapped Omelets

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

Ingredients

Bacon Wrapped Omelets

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

Kale

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

Instructions

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

Notes

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

Nutrition

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

Low-Carb Lettuce Wrap Sliders

April 6, 2023 by Meal Prep Mondays Leave a Comment

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

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

Lettuce Wrap Sliders

Low Carb Lettuce Wrap Ingredients

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

How to Make Low-Carb Lettuce Wrap Sliders

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

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

How to Store and Serve Lettuce Wrap Sliders

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

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

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

Substitutions and Alterations

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

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

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

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

Lettuce Wrap Sliders

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

Lettuce Wrap Sliders

Low-Carb Lettuce Wrap Sliders

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Salmon Cobb Salad Meal Prep

May 1, 2023 by Nick Quintero Leave a Comment

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

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

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

Salmon Cobb Salad Meal Prep

What's in this Cobb Salad?

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

How to Make Salmon Cobb Salad Meal Prep

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

How to Store this Salmon Cobb Salad Meal Prep

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

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

Salmon Cobb Salad Meal Prep

How to Serve Cobb Salad Meal Prep

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

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

Salmon Cobb Salad Meal Prep Ingredients:

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

Salmon Cobb Salad Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Kofta Kebab Meal Prep

May 11, 2023 by Nick Quintero Leave a Comment

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

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

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

Kofta Kebab Meal Prep

What is Kofta?

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

Kofta Kebab Meal Prep

What Are Kebab's Macros?

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

Kofta Kebab Meal Prep

Kofta Kebab Meal Prep Ingredients

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

How to Make Kofta Kebab Meal Prep

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

How to Store and Serve Kofta Kebab Meal Preps

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

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

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

Substitutions and Customizations

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

More Middle Eastern-Inspired Meal Preps to Love!

  • Easy Falafel Meal Prep
  • Pesto Beef Kabobs
  • 8 Kabob Combos for Your Summer Meal Prep
  • Middle Eastern Breakfast Salad Bowls
Kofta Kebab Meal Prep
Keto Kebab Meal Prep
Kofta Kebab Meal Prep

Kofta Kebab Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

Serving: 1meal | Calories: 340kcal | Carbohydrates: 4.5g | Protein: 21g | Fat: 27.5g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Whole30 Bacon & Strawberry Breakfast Salad

May 28, 2023 by Nick Quintero 2 Comments

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

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

What's In this Breakfast Salad?

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

Whole30 Bacon & Strawberry Breakfast Salad

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

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

Whole30 Bacon & Strawberry Breakfast Salad Ingredients

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

Tahini Green Goddess Dressing:

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

How to Make Whole30 Bacon and Strawberry Salad

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

How Serve Strawberry Arugula Breakfast Salad

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

Whole30 Bacon & Strawberry Breakfast Salad

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

Whole30 Bacon & Strawberry Breakfast Salad

Substitutions and Customizations

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

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

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

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

More Salads and Breakfast Ideas To Meal Prep!

  • Greek Arugula Power Salad
  • Strawberry Chocolate Almond Granola Squares
  • Egg, Potato, and Broccoli Meal Prep
    Sausage Lovers' Hashbrown Casserole
Whole30 Bacon & Strawberry Breakfast Salad
Whole30 Bacon & Strawberry Breakfast Salad

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

Whole30 Bacon & Strawberry Breakfast Salad

Whole 30 Bacon & Strawberry Breakfast Salad

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

Ingredients

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

Tahini Green Goddess Dressing

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

Instructions

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

Notes

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

Nutrition

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

Crockpot Ropa Vieja Meal Prep

June 2, 2023 by Nick Quintero 4 Comments

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

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

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

Crockpot Ropa Vieja Meal Prep Ingredients

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

How to Make Crockpot Ropa Vieja Meal Prep

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

How to Store and Serve Slow Cooker Ropa Vieja

ropa vieja meal prep

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

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

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

ropa vieja meal prep

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

More Slow Cooker and Stew Meal Preps

  • Chicken Pot Pie Stew
  • Slow Cooker Asian Beef Stew
  • Slow Cooker Asian Pot Roast Meal Prep
Gluten Free Crockpot Ropa Vieja Meal Prep
ropa vieja meal prep

Crockpot Ropa Vieja Meal Prep

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

Keto Cashew Cheesecake Bites

June 6, 2023 by Nick Quintero Leave a Comment

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

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

Keto Cashew Cheesecake Bites Ingredients

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

Keto Cashew Cheesecake Bites

How to Make Keto Cashew Cheesecake Bites

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

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

Keto Cashew Cheesecake Bites

How to Store and Serve Keto Cashew Cheesecake Bites

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

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

Keto Cashew Cheesecake Bites

How to Customize Cashew Cheesecake Bites

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

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

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

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

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

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

Keto Cashew Cheesecake Bites

Other Snacks and Meal Preps To Try!

Peanut Butter Cheesecake Cups

Keto Raspberry Cheesecake

Almond Butter and Jelly Fat Bombs

No Bake Collagen Brownie Bites

Keto Cashew Cheesecake Bites
Keto Cashew Cheesecake Bites

Keto Cashew Cheesecake Bites

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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


Eggplant Meatballs and Zoodle Meal Prep

June 12, 2023 by Nick Quintero 2 Comments

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

 Eggplant Meatballs and Zoodle Meal Prep

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

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

eggplant meatball meal prep

Eggplant Meatballs and Zoodle Meal Prep Ingredients

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

Eggplant Nutrition Info

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

eggplant meatball meal prep

What's a Zoodle?

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

Ultimate Guide to Meatballs:

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

eggplant meatball and zoodle meal prep

How to Store and Serve Eggplant Meatballs with Zoodles

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

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

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

eggplant meatball and zoodle meal prep

More Zoodle and Eggplant Recipes

  • Eggplant Lasagna
  • Creamy Garlic Zoodles with Chicken
  • Mediterranean Roasted Eggplant Salad
  • Chicken Pad Thai with Zoodles
eggplant meatball and zoodle meal prep

Related Article: Ultimate Guide to Making Meatballs

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

Eggplant Meatballs and Zoodle Meal Prep

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

Serving: 1meal | Calories: 351kcal | Carbohydrates: 39.6g | Protein: 11.1g | Fat: 18.4g | Fiber: 13.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
  • « Previous Page
  • 1
  • 2
  • 3
  • 4
  • …
  • 6
  • Next Page »

Footer

↑ back to top

About

  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact
  • Services
  • Media Kit
  • FAQ

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2024 Foodie Pro on the Feast Plugin

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required