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Vegetarian

Explore a diverse range of vegetarian meal prep recipes that are both satisfying and easy to make. From Crispy Sheet Pan Tofu to protein-packed Black Bean Burgers, these dishes offer delicious, meat-free options for every meal of the week.

Freeze Friendly Sheet Pan Sweet and Sour Tempeh

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Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

This freeze-friendly vegan meal is quick marinated before freezing, allowing protein-rich tempeh to soak up the sweet and sour sauce. When it’s time to cook, simply thaw and dump on a sheet pan for a plant-based meal that’s ready in 30 minutes!  

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh  Ingredients:

  • 12 oz. tempeh, sliced into triangles  
  • 2 cups fresh pineapple, diced 
  • 1 red bell pepper, diced 
  • 1 cup sweet white onion, chopped  

For Sauce 

  • ⅔ cup pineapple juice 
  • ⅓ cup coconut aminos  
  • ¼ cup ketchup  
  • 1 teaspoon minced garlic 

For Serving   

  • ½ cup chopped cilantro, for serving  
  • 4 cups cooked brown rice  

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

This freeze-friendly vegan meal is quickly marinated before freezing, allowing protein-rich tempeh to soak up the sweet and sour sauce. When it’s time to cook, simply thaw and dump on a sheet pan for a plant-based meal that’s ready in 30 minutes! 
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: gluten free, Sheet Pan, Tempeh, vegan, vegetarian
Servings: 4 meals
Calories: 424kcal
Author: Nick Quintero

Ingredients

  • 12 oz. tempeh sliced into triangles
  • 2 cups fresh pineapple diced
  • 1 medium red bell pepper diced
  • 1 cup sweet white onion chopped

For Sauce

  • ⅔ cup pineapple juice
  • ⅓ cup coconut aminos
  • ¼ cup ketchup
  • 1 teaspoon minced garlic

For Serving

  • ½ cup chopped cilantro for serving
  • 4 cups cooked brown rice

Instructions

  • Whisk together the sauce ingredients in a small bowl. Add tempeh, pineapple, onion, and bell pepper to a 1-gallon zip-top bag. Pour sauce over ingredients in a bag and, seal it thoroughly, and marinate in the fridge for 10 minutes.
  • Transfer to freezer. Thaw in the refrigerator 24 hours prior to cooking.
  • Preheat oven to 400ºF. Pour sweet and sour tempeh onto a medium baking pan. Bake for 20-25 minutes.
  • Add 1 cup of brown rice to 4 MPOF black containers and divide sweet and sour tempeh beside brown rice. Top with cilantro and refrigerate until serving.

Video

Nutrition

Calories: 424kcal | Carbohydrates: 56g | Protein: 22g | Fat: 11g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan 'Cheesy' Spaghetti Squash Meal Prep

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Vegan 'Cheesy' Spaghetti Squash Meal Prep

Paleo Whole30 “Cheesy” Spaghetti Squash! A mac ‘n’ cheese like dish filled with a creamy cashew sauce and topped with broccoli. A grain-free, gluten-free and dairy-free way to get your cheese fix! One type of food we love to meal prep is comfort food. And who doesn't love a really, really, really good mac & cheese recipe? We definitely do! This 'cheesy' spaghetti squash recipe is the ultimate mac and cheese not only for the flavor but also how healthy it is. It is both vegan and whole30 friendly making it a recipe anyone can enjoy.

It is also a very easy, one-dish recipe that makes Sunday meal prep a breeze. And, like so many of our other recipes, you can customize this one too! If you are not vegan you can increase the protein by adding in shredded chicken or ground beef. You can swap the cashew cheese for regular or even amped up the veggie count with spinach or kale. It really doesn't get easier or healthier in the realm of comfort food than this Vegan 'Cheesy' Spaghetti Squash Meal Prep.

Vegan 'Cheesy' Spaghetti Squash Meal Prep Ingredients:

2 medium spaghetti squash 

4 cups broccoli florets 

2 tbsp. coconut oil 

2 tbsp. coconut flour 

1 cup cashews, soaked in water 20 minutes 

1 cup unsweetened coconut milk 

4 tbsp. nutritional yeast 

2 tsp. crushed red pepper flakes 

salt & pepper to taste 

 Vegan ‘Cheesy’ Spaghetti Squash Meal Prep Recipe

Cheesy spaghetti squash meal prep recipe

Vegan 'Cheesy' Spaghetti Squash Meal Prep

Paleo Whole30 “Cheesy” Spaghetti Squash!  A mac ‘n’ cheese like dish filled with a creamy cashew sauce and topped with broccoli. A grain-free, gluten-free and dairy-free way to get your cheese fix! 
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Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 4 meals
Calories: 491kcal
Author: Nick Quintero

Ingredients

  • 2 medium spaghetti squash
  • 4 cups broccoli florets
  • 2 tbs Coconut Oil
  • 2 tbs coconut flour
  • 1 cup cashews soaked in water 20 minutes
  • 1 cup unsweetened coconut milk
  • 4 tbs nutritional yeast
  • 2 teaspoon crushed red pepper flakes
  • salt & pepper as desired

Instructions

  • Preheat oven to 400 F. Prepare a baking sheet with parchment paper. Slice the spaghetti squash in half, remove the seeds and discard them. Place spaghetti squash with skin side facing up on the sheet then cover with tin foil. 
  • Bake the spaghetti squash at 400 F for 40 minutes. 
  • Remove the spaghetti from the oven and remove the foil. Flip them so the skin side is facing down on the baking sheet. 
  • While the spaghetti squash cools, prepare the sauce by blending the milk, nutritional yeast and cashews in a blender. 
  • Heat a skillet over medium heat. Add the coconut oil with coconut flour stirring together rapidly until combined. 
  • Next add the cashew mixture, stirring it until it thickens.  
  • Place the broccoli and red pepper flakes in the skillet and stir to combine. Reduce to low while you prepare the spaghetti squash. 
  • Remove the squash from the skin with a knife and add to the skillet. Sprinkle with salt and pepper, stir and eat!

Notes

WW Smart Points= Green:10  Blue:10  Purple:10 
__
Nutrition for 1 out of 4 servings:
14g Protein, 31g Fat, 39g Carbs
*Increase the protein by adding in 1 pound cooked/shredded chicken breast. New protein count would be 40g
 
 
Recipe Courtesy Of SkinnyFitALicious

Nutrition

Serving: 1meal | Calories: 491kcal | Carbohydrates: 39g | Protein: 14g | Fat: 31g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Vegan Lasagna Soup

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Vegan Lasagna Soup has all the down-to-earth lovability of traditional lasagna but without the layering, baking, and waiting. Your 646 kcal meal will serve up 32g protein in 20 minutes from start to mouth. That’s exactly one of your four portions. Maybe you’ll be able to resist the moment and save all your meals for later. That’s great too! Here we go!

Did you know that Lasagna is not originally from Italy? It’s from Ancient Greece. The word Lasagna comes from the Greek word 'Laganon' which was the first well-known pasta. Laganon was made in layers but tasted nothing like Lasagna today. Since then, the ingredients and flavors have evolved dramatically. 

Lasagna Soup

This vegan and gluten-free Instant Pot recipe is so easy to make and has all of the delicious lasagna flavors you know and love, just in a hearty soup form!

Lasagna Soup

How long will Vegan Lasagna Soup last for?

You’re all spiced up and ready to last 3-5 days between the second your Vegan Lasagna Soup hits the fridge and that delicious moment you put it in your mouth. Make sure to seal and store it tightly in a plastic or glass meal prep container. This meal prep idea is one of our favorites: vegan and very delicious!

Can Vegan Lasagna Soup be frozen?

Rest assured you’ll have your best quality Vegan Lasagna Soup from the freezer for 2-3 months. Of course, it will remain safe after that for some time. Imagine taking them wherever you need to go for a comforting meal prep idea to satiate your hunger at just the right time. 

Lasagna Soup

How do you make Vegan Lasagna Soup?

Unlike traditional Vegan Lasagna with its exquisite layering and baking time, this meal prep idea is designed to save all your effort while getting your lunches and mains organized in one easy go. Prep time is 5 minutes and cook time just 15 with Instant Pot to make Vegan Lasagna Soup that’s irresistible.

How to portion Vegan Lasagna Soup?

Vegan Lasagna Soup meal prep is a one-stop-shop for your belly’s bliss, so we recommend a single-compartment container for the win. Use a glass container if you will use an oven for reheating and plastic otherwise. 

Lasagna Soup

More Lasagna meal prep recipes:

Our Lasagna Soup is a vegan meal prep idea. If you’re up for more vegan specialties, jump into:

Other tips for making Vegan Lasagna Soup:

  1. Get plenty of ingredients because you’re going to love Vegan Lasagna Soup so much, you’ll want more!
  2. Swap out Beyond Meat for your favorite veggies for a lower-protein or lower calorie meal prep idea

Lasagna Soup

Lasagna Soup Ingredients:

  • 1 pkg. Beyond Meat Plant-Based Ground (if frozen, use when thawed)
  • 1 pkg. Kite Hill Vegan Ricotta Cheese
  • 24 oz. Jarred Italian Herb Tomato Pasta Sauce (Tomato Basil also works well)
  • 2 C. Veggie Broth/Stock
  • 1 C. Water
  • ½ C. Banza Chickpea Fusilli Pasta (or preferred pasta)
  • ½ White Onion, diced
  • 3 Garlic Cloves, minced
  • 4 Tbsp. Vegan Parmesan, grated (or Nutritional Yeast)
  • 1 Tbsp. Avocado or Olive Oil
  • 2 Sprigs Fresh Basil Leaves, torn
  • ¼ tsp. Ground Black Pepper
  • Optional: Red Chili Flakes; Fresh Italian Parsley; Spinach
Meal Prep Containers by Meal Prep on Fleek x Goodcook

Lasagna Soup

Vegan Lasagna Soup

This vegan and gluten-free Instant Pot recipe is so easy to make and has all of the delicious lasagna flavors you know and love, just in a hearty soup form!
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: dinner, Lunch, Main Course
Cuisine: Italian
Keyword: instant pot, Meal Prep, soup, vegan, vegetarian
Servings: 4 meals
Calories: 646kcal
Author: Nick Quintero

Ingredients

  • 1 package Beyond Meat Plant-Based Ground if frozen, use when thawed
  • 1 package Kite Hill Vegan Ricotta Cheese
  • 24 oz. Pasta Sauce Tomato Basil also works well
  • 2 cups Veggie Broth/Stock
  • 1 cup Water
  • ½ cup Banza Chickpea Fusilli Pasta or preferred pasta
  • ½ cup White Onion diced
  • 3 Garlic Cloves minced
  • 4 Tbsp. Vegan Parmesan grated (or Nutritional Yeast)
  • 1 Tbsp. Avocado or Olive Oil
  • 2 Sprigs Fresh Basil Leaves torn
  • ¼ tsp. Ground Black Pepper

Optional:

  • Red Chili Flakes
  • Fresh Italian Parsley
  • Spinach

Instructions

  • Set Instant Pot to sauté mode.
  • Once heated up, add oil, onions, and garlic — sauté for ~2 minutes.
  • Next, add in the plant-based grounds and let sauté ~3-5 minutes — stir occasionally.
  • Pour in pasta sauce, veggie broth, water, and pasta — stir until combined and pasta is submerged. Cover with lid set to sealing and set to Manual Mode on high pressure for 3 minutes, then quick release steam.
  • Top with cheeses, basil, and black pepper.
  • Serve, store, and enjoy!

Nutrition

Serving: 1meal | Calories: 646kcal | Carbohydrates: 24.8g | Protein: 32g | Fat: 47.5g | Fiber: 7.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sun Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese

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Sun Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese

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

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

Sun dried tomato, broccoli & portobello mushroom mac & cheese is a veggie-packed, high protein recipe that is made in less than 15 minutes. Spiral-shaped pasta covered in a creamy cheese sauce and then combined with a rainbow of colors. Gluten Free. Vegetarian. 

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

It's meal prep Sunday and we are checking in to see how your 2018 meal prep has been going! If you are like us, then you started off the year strong and are beginning to hit that "I don't really have time" for meal prep slump. It's normal. It happens to the best of us. Life gets busy, too. We totally get it! Luckily, we have a super simple, mac & cheese recipe that will leave you with no excuses not to have a healthy meal ready in minutes! And the best part, we have this easy recipe for you in two ways! You know, for the days where you are lacking in your veggies and need a little extra 😉

On the days when you are just feeling like you want straight up comfort food for lunch or dinner (heck, even breakfast! Have you ever had cold mac & cheese? It's delicious!) then you can grab a box of Chickapea Mac & Cheese for a quick and healthy meal. Honestly, how can you ever say 'no' to a 2-ingredient meal that packs in over 19g of protein per serving? Winning!

 

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

And then we have the recipe for those days when you need a little 'more' than just mac & cheese. You know, the days when you are totally lacking in your veggies or need a meal that is a little larger in volume to hit those macros? Yup. That's where this easy (cheesy) Sun Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese recipe comes into play.

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

You can make the entire recipe in a single pot! Say WHAAT? Yup, one pot. Hardly any clean up. Only a few healthy and simple ingredients. Done in less than 15 minutes. What do you think about that?

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

Add ghee (or butter to your pan) and saute your mushrooms. Remove them and set aside. Then, add the water you will need to cook the pasta into your pot. Steam the broccoli, remove it and make the Chickapea Mac & Cheese according to directs. Then add back in the broccoli, mushrooms and sun dried tomatoes.

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

Evenly divide the meal prepped mac & cheese between your meal prep containers for easy meals during the week.

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

Hello beautiful, cheesy, protein-packed mac & cheese.

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

Or, do like us and serve yourself up a big bowl to enjoy while you are meal prepping the rest. Because let's be honest; meal prepping anything, but especially a healthy and wholesome mac & cheese will always make us hungry! Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

Oh, and the best thing about keeping something like Chickapea mac & cheese on-hand is that you can transform this 2 ingredient box of cheesy goodness into anything! Just image all of the pasta and veggie combinations you could make! Or add in extra cheese......ok, we digress. You get our point. 😉

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 8

Don't forget to PIN this for later! You know a mac & cheese recipe is something you will come back to time and time again.

Sun dried tomato, broccoli & portobello mushroom mac & cheese

Sun Dried Tomato Broccoli & Portobello Mushroom Mac & Cheese 1

Sun Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese

Sun dried tomato, broccoli & portobello mushroom mac & cheese is a veggie-packed, high protein recipe that is made in less than 15 minutes. Spiral-shaped pasta covered in a creamy cheese sauce and then combined with a rainbow of colors. Gluten Free. Vegetarian. 
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Prep Time: 3 minutes
Cook Time: 10 minutes
Total Time: 13 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chickpeas, Meal Prep
Servings: 5 meals
Calories: 383kcal
Author: Nick Quintero

Ingredients

  • 2 boxes chickapea mac and cheese
  • ½ cup milk 120 mL
  • 2 tbs ghee 30 mL
  • 1 teaspoon ghee 5 mL
  • 2 cup broccoli florets 680 grams
  • ½ cup sun dried tomatoes 176 grams
  • 6 ounces portobello mushrooms sliced, 168 grams

Instructions

  • Set a pot over medium heat
  • Add in your your ghee and mushrooms
  • Saute for 3 minutes
  • Remove the mushrooms from the pot
  • Add 12 cups of salted water to the pot
  • Bring to a boil and add in your broccoli
  • Boil for 5-6 minutes
  • Remove the broccoli and add your pasta to the water
  • Boil for 6-7 minutes
  • Drain the pasta and return to the pot
  • Mix in the remaining ghee, milk and your cheese powder
  • Mix well
  • Serve immediately for a plain mac & cheese or proceed by adding in your sliced and sauteed mushrooms, sun dried tomatoes and broccoli
  • Mix well
  • Evenly divide between meal prep containers
  • Store in the refrigerator for up to 5 days

Notes

Nutrition for 1 out of 6 servings:
20g Protein | 49g Carbs | 7g Fat | 383 Calories | 9g Fiber

Nutrition

Serving: 1meal | Calories: 383kcal | Carbohydrates: 49g | Protein: 20g | Fat: 7g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Kabocha Squash Waffle Meal Prep

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Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep is a unique, paleo-friendly twist on regular waffles that will turn your breakfast into a vitamin A packed, sweet and healthy meal. Gluten Free. 

Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep

Who doesn't love a good waffle for breakfast? Especially a waffle meal prep recipe that is sweet, healthy and freezer friendly! Because we know that freezer friendly = less cooking and if you are one of those people who hate to cook then this recipe is even more up your alley!

Kabocha Squash Waffle Meal Prep is packed with all of the vitamins and minerals from our favorite fall vegetable, kabocha squash, a hint of sweetness from cinnamon and 17g of high-quality protein per serving!

If you aren't a fan of kabocha squash or can't find it, you can easily swap it for pumpkin or sweet potato. Heck, we have even made these with butternut and acorn squash!

Top with maple syrup, our favorite, almond butter or even a pat of ghee. If you aren't following a paleo diet you can serve these with Greek yogurt for extra protein and berries. For our paleo followers, Kite Hill Unsweetened Plain yogurt is a great replacement and a personal favorite.

Make a big batch on Sunday (we double, triple and sometimes quadruple this recipe) then lay them between individual pieces of parchment paper and freeze up to 3 months. Then either grab some out the night before to thaw or pop in a preheated 425 degree F oven for about 18-20 minutes to reheat. Waffles, so on FLEEK!

Kabocha Squash Waffle Meal Prep Ingredients:

3.5 cups kabocha squash, pureed/mashed 

4 large eggs

2 tablespoon coconut flour (14g, weighed)

1 tbs ground cinnamon

2 teaspoon baking powder

sweetener, optional

Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep is a unique, paleo-friendly twist on regular waffles that will turn your breakfast into a vitamin A packed, sweet and healthy meal. Gluten Free. 
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 2 servings
Calories: 255kcal
Author: Nick Quintero

Ingredients

  • 3.5 cups kabocha squash cooked and pureed (300g)
  • 4 large eggs
  • 2 tablespoon coconut flour 14g, weighed
  • 1 tbs ground cinnamon
  • 2 tsp baking powder
  • pinch sea salt
  • sweetener optional

Instructions

  • Add kabocha squash and eggs to a bowl and beat with a hand mixer.
  • Add in remaining ingredients and mix just until incorporated
  • Let batter sit while you warm up your waffle iron**
  • Follow directions on waffle iron cooking all of the batter until gone
  • Serve with favorite sides

Notes

Nutrition for 1 out of 2 servings:
17g Protein | 22g Carbs | 11g Fat
*You want your mashed kabocha squash to be the consistency of pumpkin puree. If it is too heavy you can blend it to make it smoother. You can also just sub pumpkin. If your kabocha isn't at this consistency the waffles will easily fall apart.
**Letting your batter sit for 5-10 minutes to thicken is a critical step. Do NOT skip this.
Note: these waffles come out dense and fluffy like a belgian waffle as opposed to a crispy waffle such as Eggo. If you would like the waffles more crispy you can put them on a baking sheet and toast in the oven at 425 degrees F for about 20 minutes. These also freeze very well. To reheat follow the instructions above on how to make them crispy.
*We used a mini waffle maker for this recipe, but you can easily use a regular sized one. You will just have fewer waffles.

Nutrition

Serving: 1meal | Calories: 255kcal | Carbohydrates: 22g | Protein: 17g | Fat: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Summer Breakfast Salad Meal Prep

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Summer Breakfast Salad Meal Prep

At MPOF, we believe breakfast is the most important part of the day. What do we need in the morning to get our days started off right? Energy! Your body is truly miraculous. A finely oiled, intricate machine—Think of it as a Lamborghini sports car, in fact. In order to keep a Lamborghini running well and at its full potential, you have to use high-octane fuel. Our bodies are the same way. In order to maintain our bodies, and keep healthy energy flowing through it, we must be mindful of the kind of fuel, or food, we are consuming!

It’s for this reason that we absolutely love today’s meal prep recipe—A  summer breakfast salad! Not only does it help provide your body with necessary morning energy, but it mixes your breakfast food routine up! What does a typical American breakfast usually contain? Any combination of fried eggs, bacon, sausage, buttered toast, hash browns, syrupy pancakes, and/or cereal. It goes without saying that these traditional American breakfast food choices are delicious. The questionable part is, are those choices truly healthy? Generally not! This breakfast salad smashes the status quo by bringing in mixed greens, blueberries, sunflower seeds, walnuts, eggs for protein, and avocado!

Summer Breakfast Salad with Avocado Dressing-3

Easy and flavorful breakfast salad packed with mixed greens, berries, nuts, seeds, hard-boiled eggs, and a creamy avocado dressing. Perfect for mixing up your breakfast routine.

Summer Breakfast Salad Meal Prep

It cooks up quick!

This summer breakfast salad meal prep recipe comes together super quickly! We clocked just 10 minutes of prep time and 10 minutes of cook time when we made it because the directions are extremely simple. Boil your eggs for 8-10 minutes; while this happens, just combine avocado, garlic, lime juice, olive or avocado oil, salt, and pepper in a blender for your dressing! You’ll know it’s done blending when the ingredients are liquid but still a little bit thick.

Summer Breakfast Salad Meal Prep

Nutrition Details:

Did you know that avocado is an amazing superfood? Bursting with fats like oleic acid, studies have shown that increased avocado intake can lower bad cholesterol, known as LDL up to 11%, and increase levels of good cholesterol, known as HDL up to 22%! They’re also packed with fiber (7g), monounsaturated fat (5g), antioxidants for eye health, and even more potassium than a banana!

These sunflower seeds are nuts! Well, no… They’re sunflower seeds, but their nutritional benefits are nuts! Not only are they loaded with high-density proteins, folic acid, anti-oxidants, and vitamins B&E, but they’ve been shown to increase energy levels while lowering bad LDL cholesterol and anxiety levels! This means that by eating this summer breakfast salad meal prep, you are not only nourishing and energizing your body now, but mitigating for possible health risks down the road

Summer Breakfast Salad Meal Prep

Summer Breakfast Salad Meal Prep Ingredients:

4 eggs

2 handfuls mixed greens

¼ cup sunflower seeds

¼ cup walnuts

1 cup fresh berries

AVOCADO DRESSING

1 whole large avocado

2 clove garlic, peeled

½ tablespoon fresh lime or lemon juice

1.5 tablespoons olive oil or avocado oil

Himalayan sea salt, to taste

Black pepper

Summer Breakfast Salad Meal Prep

Because this summer breakfast salad is so simple in ingredients, we found that a one-compartment meal prep container held not only the salad but our small side ramekin of delicious, creamy, healthy avocado dressing! New to meal prep? That’s no problem at all, we’ve got you covered! Just check out our very own Ultimate Guide to Meal Prep Containers! There you will find all of our top container recommendations for a wide variety of meals, whether you need one, two, or three-compartment containers.

Whether you’re looking to change up your breakfast meal prep game, or you’re just a big salad fan, we’re positive this summer breakfast salad meal prep recipe will energize and satisfy throughout the warmer months. Happy meal prepping, meal prep fam!

Summer Breakfast Salad Meal Prep

Summer Breakfast Salad Meal Prep

Easy and flavorful breakfast salad packed with mixed greens, berries, nuts, seeds, hard-boiled eggs, and a creamy avocado dressing. Perfect for mixing up your breakfast routine.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 meals
Calories: 579kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 2 cups mixed greens
  • ¼ cup walnuts
  • ¼ cup sunflower seeds
  • 1 cup fresh berries

Avocado Dressing

  • 1 large Avocado
  • 2 cloves garlic
  • ½ tbs fresh lime juice
  • 1.5 tbs Extra-virgin olive oil
  • salt & pepper to taste

Instructions

  • Boil eggs by placing in boiling water for 8-10 minutes. Allow to cool slightly, then peel and slice in half.
  • While the eggs are cooking, prepare your avocado dressing by adding all ingredients to a high-speed blender and processing until smooth and creamy. It should be a little thick.
  • Fill two containers with greens and top with fresh berries, nuts and seeds, and hardboiled eggs. Store dressing on the side.
  • Leftovers keep in the fridge for 5 days.

Video

Notes

Nutrition for 1 out of 2 servings:
22.3g Protein | 25.5g Carbs | 45.7g Fat | 9g Fiber | 579 Calories
 

Nutrition

Serving: 1meal | Calories: 579kcal | Carbohydrates: 25.5g | Protein: 22.3g | Fat: 45.7g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Maple Roasted Kabocha Squash & Quinoa Salad

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 Maple Roasted Kabocha Squash & Quinoa Salad

Maple Roasted Kabocha Squash & Quinoa Salad

Light, fluffy quinoa is combined with roasted kabocha squash, pomegranate seeds, fresh herbs, crunchy pistachio seeds and a sweet maple dressing. Gluten Free. Vegan.

Maple Roasted Kabocha Squash & Quinoa Salad

We are all about simple ingredient lists and simple recipes around here on MPOF. Why? Because we like to try and keep our meals to under $4 a piece and we also don't like to spend a lot of time prepping on Sunday with lengthy recipes. Family time is much more important!

This simple salad is made of just a few items that you probably have on hand or could swap with something you do! Quinoa, kabocha squash (can sub with butternut or acorn squash), maple syrup, olive oil, salt, pepper, pomegranate seeds (can sub dried cranberries) and pistachios (almonds would work great!) Don't you just love the versatility in this recipe! Such a win!

This recipe can work as a stand-alone meal especially for our vegetarian and vegan friends or you can serve it as a side dish to your favorite protein such as chicken or fish. We added some diced chicken one day and it was LEGIT!

Maple Roasted Kabocha Squash & Quinoa Salad Ingredients:

For The Roasted Kabocha

1 medium kabocha squash (about 2lbs.), peeled and cut into 1-inch cubes

3 tablespoon real maple syrup

½ tablespoon extra virgin olive oil

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

For The Quinoa Salad

1 batch maple roasted kabocha, as listed above

1 cup Quinoa

2 cups vegetable stock

½ cup pomegranate seeds

⅓ cup Chopped Italian Parsley

⅓ cup Thinly Sliced Scallions

½ cup pistachios

Salt and Pepper

Maple Roasted Kabocha Squash & Quinoa Salad

Maple Roasted Kabocha Squash & Quinoa Salad

Maple Roasted Kabocha Squash & Quinoa Salad

Maple Roasted Kabocha Squash & Quinoa Salad

Maple Roasted Kabocha Squash & Quinoa Salad

Maple Roasted Kabocha Squash & Quinoa Salad

Maple Roasted Squash & Quinoa Salad

Maple Roasted Kabocha Squash & Quinoa Salad

Light, fluffy quinoa is combined with roasted kabocha squash, pomegranate seeds, fresh herbs, crunchy pistachio seeds and a sweet maple dressing. Gluten Free. Vegan.
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Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Course: Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep
Servings: 6 servings
Calories: 267kcal
Author: Nick Quintero

Ingredients

For The Kabocha Squash

  • 1 medium kabocha peeled and cut into cubes (about 2lbs)
  • ½ tablespoon olive oil
  • 3 tablespoon maple syrup
  • ½ teaspoon Sea Salt
  • ¼ teaspoon Ground Pepper
  • 1 cuop quinoa
  • 2 cups vegetable broth
  • ½ cup pomegranate seeds
  • ½ cup pistachios
  • ⅓ cup italian parsley chopped
  • ⅓ cup Scallions chopped
  • salt & pepper to taste
  • 1 batch maple roasted kabocha squash

Instructions

For The Kabocha Squash

  • Preheat oven to 425° F. Scatter the cubed squash on a large baking sheet and toss it with all of the ingredients until well-coated. Roast for 20 minutes, flip the pieces over with a spatula, and continue to roast for another 10-15 minutes, until the squash is soft and slightly browned with some caramelized spots.

For The Quinoa

  • While the squash is cooking, add the quinoa and vegetable stock to a pot. Bring the mixture to a boil. Turn down the heat to low and cover the pan; cook for 15-20 minutes, or until the quinoa has absorbed all of the liquid. Take the pan off the heat and allow the quinoa to rest for 5 minutes covered. Fluff with a fork.
  • When squash is done, add to the pot with the quinoa and then add in pomerganate seeds, pistachios, herbs, salt & pepper. Gently toss. Enjoy right awar or divide into individual containers.

Notes

Nutrition for 1 out of 6 servings:
5g Protein | 46g Carbs | 8g Fat | 267 Calories

Nutrition

Serving: 1meal | Calories: 267kcal | Carbohydrates: 49g | Protein: 5g | Fat: 8g
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