Meal Prep on Fleek

menu icon
search icon
×

Dinner

This collection of 200+ healthy dinner recipes includes 30 minute meals, one pot dinners, slow cooker meals, Instant Pot meals, and so much more! Whether you are vegetarian or a meat eater, there is a recipe here for you. We focus on getting dinner on the table with minimal effort and think you will love these recipes!

Check out this collection of 20 Dinners in 20 Minutes of Less, make this ultra popular pizza chicken recipe, or browse through to find the perfect recipe for you.

One Skillet Honey Dijon Pork Chops With Apples & Onions

by 4 Comments

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

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

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

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

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

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

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

Honey Mustard Sauce:

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

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

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

Ingredients

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

Honey Mustard

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

Instructions

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

Notes

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

Nutrition

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

Popcorn Chicken with Rice Noodles and Gochujang Sauce

by Leave a Comment

Popcorn chicken is lightly fried Korean chicken served with a spicy sauce over brown rice noodles. Healthier than takeout and just as delicious!

Popcorn chicken isn't popcorn at all. A bit of a misnomer, yes! It's bite-sized pieces of chicken lightly fried to crispy perfection. If you're looking for something different for dinner, make this easy meal prep recipe tonight. The chicken gets tossed in a popular Korean cooking condiment called gochujang, which is a savory, sweet and spicy fermented red chili paste. (Most grocery stores have this, in case you haven't seen it before!) Make this dish made gluten-free (swap out the soy sauce for tamari) if needed. 

 

Popcorn Chicken with Rice Noodles and Gochujang Sauce

Popcorn Chicken with Rice Noodles and Gochujang Sauce Ingredients

For the chicken:

  • 3 chicken breasts, cut into ½ inch pieces (about 1 ½ pounds)
  • 8 ounces brown rice noodles
  • 2 cups tapioca flour
  • 1 tbsp. rice wine vinegar
  • ½ tsp. paprika
  • 1 tsp. ginger powder
  • ½ tsp. garlic powder
  • Salt & pepper to taste
  • 2 cups sesame or canola oil for cooking
  • Green onions, sliced for garnish
  • Sesame seeds for garnish

For the Sauce:

  • ½ cup ketchup
  • 3 tbsp. coconut sugar
  • 1 tbsp. soy sauce
  • 3 tbsp. gochujang (Korean chili paste) 

How to Make Popcorn Chicken

The chicken gets cooked in sesame oil with a bunch of awesome spices including paprika, garlic, and ginger. Then you toss it in tapioca flower (making this dish gluten-free!) and quickly pan fry it. Remove to a paper towel to drain.

Meanwhile, your noodle will cook in another pot. You can make the sauce ahead of time if you like, as it just consists of ketchup, coconut sugar, soy sauce (or tamari if gluten-free), and gochujang. Play with the amounts if desired to get your ideal balance of flavors.

Substitutions and Alterations

  • Not sure how you feel about gochujang? Simply reduce the amount you add to the sauce and increase the amount of ketchup. 
  • Use shrimp or pork if you don't have chicken. Popcorn steak could work, too. 
  • Use regular pasta (spaghetti would work) instead of rice noodles, or soba noodles if you don't have rice noodles but need to keep this gluten-free. 
  • Double this recipe and freeze the chicken for future use! 

How to Store Popcorn Chicken

We've got you all set for this chicken dish as an easy meal prep recipe. Portion the chicken into one side of the container and the noodles in the other. Done and done! This keeps in the fridge for 4 or 5 days provided the containers are sealed properly. Reheat in the microwave or right in a hot pan to which you've added a smidge of oil (just so the noodles don't stick or dry out!). 

We also love to double the chicken for a recipe like this and freeze it. You can freeze the chicken before or after cooking. Just transfer to a zip-close plastic bag and label it with the contents and date, so you know what's what when it's time to excavate that bag from the freezer! Defrost in the fridge (overnight if you can, it's very helpful!) before cooking it, and defrost before reheating. 

How to Serve Popcorn Chicken

This meal prep recipe is a complete dinner in and of itself. However, you can add a few things if desired.

  • A bright and crunchy green salad with an orange-ginger dressing works well. 
  • Coleslaw is a great balance—cooling, raw and crispy—to the heat of the popcorn chicken.

Need more inspiration: Find 30+ more meal prep recipe videos here!

Popcorn Chicken with Rice Noodles and Gochujang Sauce
Popcorn Chicken with Rice Noodles and Gochujang Sauce
Popcorn Chicken with Rice Noodles and Gochujang Sauce
Popcorn Chicken with Rice Noodles and Gochujang Sauce
Popcorn Chicken with Rice Noodles and Gochujang Sauce

Popcorn Chicken with Rice Noodles and Gochujang Sauce

Lightly fried Korean chicken served with a spicy sauce over brown rice noodles. Healthier than takeout and just as delicious!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 5 servings
Calories: 481kcal
Author: Nick Quintero

Ingredients

For The Main

  • 3 medium Chicken Breast cut into ½ inch pieces
  • 8 ounces brown rice noodles
  • 2 cups tapioca flour
  • 1 tablespoon rice wine vinegar
  • ½ teaspoon paprika
  • 1 teaspoon ground ginger powder
  • ½ teaspoon Garlic Powder
  • salt & pepper to taste
  • 2 cups sesame oil for cooking
  • green onions for garnish
  • Sesame Seeds for garnish

For The Sauce

  • ½ cup ketchup
  • 3 tablespoon Coconut Sugar
  • 1 tablespoon Soy Sauce
  • 3 tablespoon Korean chili paste

Instructions

  • Place oil in a large sauté pan and bring to a high heat until bubbling.
  • While the oil heats, place the cut chicken in a bowl with vinegar, paprika, ginger, garlic, salt and pepper. Let the mixture sit 10 minutes.
  • Prepare a large plate with the tapioca flour.
  • Place the chicken on the place and coat generously with the flour.
  • Place ¼ of the chicken in the pot of oil. Cook 3-5 minutes until golden brown. Transfer the chicken to a plate lined with paper towels then add another ¼ of the chicken to the skillet. Repeat until all the chicken has been cooking.
  • While the chicken is cooking, prepare a pot of boiling water and cook the brown rice noodles until tender. Drain the water and run under cold water.
  • Place the ingredients for the sauce in a bowl and mix together.
  • Once the chicken is done, place it in a new skillet with the sauce and bring to medium heat. Cook 5 minutes until warm.
  • Add sliced green onions and sesame seeds and serve with brown rice noodles.

Video

Notes

Nutrition for 1 out of 5 servings (*Please note that the macronutrient values on this recipe are a very rough estimate since the oil called for in frying the chicken will leave quite a bit after. Please do not use these values as a steadfast set of numbers, but instead as an awareness tool)
18g Protein | 50g Carbs | 23g Fat | 481 Calories
 

Nutrition

Serving: 1meal | Calories: 481kcal | Carbohydrates: 50g | Protein: 18g | Fat: 23g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Chickpea Curry & Basmati Rice Meal Prep

by 4 Comments

Vegan Chickpea Curry & Basmati Rice Meal Prep

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

Vegan Chickpea Curry & Basmati Rice

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

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

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

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

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

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

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

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

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

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

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

Vegan Chickpea Curry & Basmati Rice Meal Prep Ingredients:

1 can tomato sauce (15 ounces)

1 cup full fat coconut milk

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

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

juice of 1 lime

salt & pepper, as desired

2-15 ounce cans chickpeas, drained and rinsed

2 packages Vee Tee Basmati Rice 

Vegan Chickpea Curry & Basmati Rice

Vegan Chickpea Curry & Basmati Rice Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Slow Cooker Beef Ragu Pasta Meal Prep

by 6 Comments

Slow Cooker Beef Ragu Pasta Meal Prep is an effortless and hearty meal to be enjoyed for lunch or dinner. Gluten-Free. 

Slow Cooker Beef Ragu Pasta Meal Prep

Can you tell we have been on a kick with recipes that are easy and made in the Crock-Pot? Basically, these kinds of recipes are ideal for people less enthusiastic about cooking. Or if you just don't want to spend a lot of time on the weekend chopping, prepping, and all the rest. Here's the deal. This beef ragu does its thing in your kitchen on a Sunday afternoon while you go about your business. This ragu makes your house smell awesome, and then dinner is ready for that night. Or for meal prepping.

This Slow Cooker Beef Ragu Pasta Meal Prep recipe is super easy, but still has all of the rich, hearty flavors of a classic ragu. It is served over a high-protein, gluten-free pasta for a complete meal for lunch or dinner. This comforting dish will appeal to the whole family. It feels filling and nostalgic, which is a winning combo for us.

How to Make Slow Cooker Beef Ragu Pasta

Everything goes in your slow cooker. This beef ragu earns the award for the fastest description we've ever written for a dish.

But seriously, there's one exception, and that's the pasta. Resist the temptation to do your pasta in the slow cooker. It just won't work. That's why you make the pasta separately. This kind of appliance just doesn't exactly excel at starches like pasta and rice, with a few exceptions.

Slow Cooker Beef Ragu Pasta Meal Prep Ingredients

  • 1 (1.5-pound) sirloin cap roast
  • 1 tablespoon olive oil
  • Salt and pepper
  • 1 (28-ounce) can crushed tomatoes
  • 1 cup beef broth
  • 3 garlic cloves, sliced
  • 1 onion, chopped
  • 2 carrots, chopped
  • 1 teaspoon dried thyme (or 5 sprigs fresh thyme)
  • 3 dried bay leaves
  • 1 pound Banza pasta
  • Grated Parmesan cheese or cheese powder and chopped parsley for serving, optional
Slow Cooker Beef Ragu Pasta Meal Prep

How to Store Beef Ragu

Meal prep as directed. This beef ragu is so hearty, it will keep for about five days or so. Reheat in the microwave or on the stovetop. (Hint: Dishes with pasta do better reheated on the stovetop in a little bit of extra sauce or water. The microwave can make pasta gummy).

Freeze any beef ragu pasta leftovers in freezer-safe containers or zip-close bags.

Slow Cooker Beef Ragu Pasta Meal Prep

How to Serve Slow Cooker Beef Ragu Pasta

We like serving this not only with pasta, but with some fresh kale or spinach mixed into the dish at the last minute. The heat from the dish will soften the greens, so don't think of it as quite like adding a salad to your pasta.

Substitutions and Alterations

  • You could use a pork shoulder if this dish, for something different.  The pork will be fall-apart tender and delicious.
  • Regular pasta can be used instead of chickpea/gluten-free pasta.
  • Serve over rice, whether it's cauliflower, white, or brown rice, instead of pasta. Just cook the rice at the same step in the recipe instead.

READ MORE: Need a reason to use your slow cooker? How about 31 Slow Cooker Meal Prep Recipes? 

Slow Cooker Beef Ragu Pasta Meal Prep
Slow Cooker Beef Ragu Pasta Meal Prep

Make all the meals!! Slow cooker meal prep recipes save time and taste SO GOOD! No dry meat here

Slow Cooker Beef Ragu Pasta Meal Prep

Slow Cooker Beef Ragu Pasta Meal Prep

Slow Cooker Beef Ragu Pasta Meal Prep. An effortless and hearty meal to be enjoyed for lunch or dinner. Gluten-Free. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 8 hours
Total Time: 16 hours 5 minutes
Course: Lunch, Main Dish
Cuisine: American, Italian
Keyword: Beef, Meal Prep, Pasta
Servings: 8 meals
Calories: 444kcal
Author: Nick Quintero

Ingredients

  • 1.5 pound sirloin cap roast
  • 1 tbsp. olive oil
  • salt & pepper to taste
  • 1 28-ounce can crushed tomatoes
  • 1 cup beef broth
  • 3 cloves garlic sliced
  • 1 medium onion chopped
  • 2 medium carrots chopped
  • 1 teaspoon dried thyme or 5 springs fresh thyme
  • 3 dried bay leaves
  • 1 pound chickpea pasta or pasta of choice

Optional

  • grated Parmesan cheese
  • parsley

Instructions

  • Rub sirloin cap roast with oil and generously sprinkle it with salt and pepper. Transfer into a slow cooker, fat cap side down.
  • Pour crushed tomatoes on top. Add the beef broth, garlic, onion, carrots, thyme, and bay leaves around the roast.
  • Cook covered on low for 8 to 9 hours or on high for 5 to 6 hours. Remove the thyme sprig (if using) and bay leaves. Remoe the beef to a cutting board and shred it, using two forks.
  • Cook chickpea pasta according to package instructions and transfer to serving bowls. Pour on the ragu and serve hot with extra vegetables, such as spinach or kale.
  • Alternatively, add the pasta and the sauce into separate meal prep containers and save for later.

Notes

WW Smart Points= Green:8  Blue:8  Purple:2
 
Nutrition for 1 out of 8 servings:
40g Protein, 12g Fat, 44g Carbs

Nutrition

Serving: 1meal | Calories: 444kcal | Carbohydrates: 44g | Protein: 40g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Slow Cooker Beef Ragu Pasta Meal Prep Recipe

Keto Bacon Sausage Meatballs

by 9 Comments

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

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

Aren't they kind of just the cutest things? 

Keto Bacon Sausage Meatballs
Keto Bacon Sausage Meatballs

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

How to Make Keto Bacon Sausage Meatballs

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

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

Keto Bacon Sausage Meatballs Ingredients

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

How to Serve Keto Bacon Meatballs

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

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

Keto Bacon Sausage Meatballs

How to Store Keto Bacon Sausage Meatballs

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

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

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

Substitutions and Alterations

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

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

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

Easy Keto Bacon Sausage Meatballs

Keto Bacon Sausage Meatballs

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

10 Minute Chili Meal Prep

by 2 Comments

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

10 Minute Chili Meal Prep

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

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

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

10 Minute Chili Meal Prep

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

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

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

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

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

10 Minute Chili Meal Prep

10 Minute Chili Meal Prep Ingredients:

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

1 - 15oz can tomato sauce

1 packet chili seasoning

10 Minute Chili Meal Prep
10 Minute Chili Meal Prep

10 Minute Chili Meal Prep

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

Ingredients

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

**Optional Add Ins (choose 1)**

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

Optional Toppings

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

Instructions

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

Notes

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

Nutrition

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

Beef Patties-Sweet Corn Rice and Sautéed Veggies

by Leave a Comment

Beef Patties-Sweet Corn, Rice, and Sauteed Veggies: Do you need more than that for a balanced meal prep loaded with veggies and protein?

The key to successful meal prep is to have a plan, keep it simple and make it taste good! This Beef Patties-Sweet Corn, Rice, and Sauteed Veggies meal prep does just that!

With just a handful of wholesome ingredients, you can be enjoying one of the summer's favorite foods - burgers with a balance of healthy carbs and the freshest veggies! We love these for so many reasons, but mostly they're delicious and versatile, and the recipe yields about 16 patties. 

Beef Patties-Sweet Corn Rice and Sautéed Veggies Ingredients

For the patties:

  • 16 oz lean ground beef (I used 93 percent lean)
  • 1 cup chopped red onion
  • 2 garlic cloves
  • 1 handful chopped parsley
  • ½ teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon cumin

The rice:

  • 2 cups cooked brown rice
  • ¼ cup sweet corn (frozen/canned)

And the veggies:

  • 4 to 5 medium size mushrooms
  • 4 handfuls baby spinach
  • 8 to 10 cherry tomatoes
  • Coconut oil

How to Make Beef Patties-Sweet Corn, Rice and Sauteed Veggies

Simply combine the ground beef with the onions, garlic, parsley, and all the seasonings. Then you portion them out with a measuring spoon. They're cooked quickly in a nonstick pan (no oil needed), for about five minutes per side. Very easy. The rest of the prep involves cooked brown rice, corn, mushrooms, tomatoes, and spinach. 

How to Store Beef Patties with Sauteed Veggies 

This meal prep keeps well for the usual duration in an airtight container for four to five days in the fridge. You can also freeze the patties ahead of time and even the veggies and rice, too, if desired. (Yes, you can freeze rice). Defrost in the refrigerator overnight and serve slightly warm or at room temperature. 

Beef Patties-Sweet Corn Rice and Sautéed Veggies

Substitutions and Alterations

Lean ground beef is what this recipe calls for (about 93 percent), but feel free to combine beef, veal, and pork, or some combination thereof if you want some savory diversity. If you opt for something like turkey or chicken, just know that the fat content won't be quite as high and they might not be quite as moist. They'll still be good, though! 

A bit of garlic or onion powder will amp up the flavor. 

Use white rice instead of brown, or skip it altogether and boil up some quinoa if desired. These beef patties with corn and rice will be delicious even if you're not using rice, but some other grain or grain-like ingredient (quinoa isn't actually a grain but a pseudograin!).

Tips for Making Beef Patties

You can use a spatula or a spoon to combine the ingredients for the beef patties, but we suggest using something else: your hands. Using your hands for patties (or meatballs!) means you're less likely to overmix the ingredients, and it's more likely the ingredients get combined evenly. Overmixing can result in tough patties.

This recipe is a great way to use up leftover rice because it calls for cooked rice.

Canned or frozen corn can be used. If using canned corn, drain and rinse it first, though. 

If you've never grated garlic, use the smallest holes in your box grater, or try a microplane grater instead to get the garlic nice and grated.

READ MORE: Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli is calling your name!

Beef Patties-Sweet Corn Rice and Sautéed Veggies

Beef Patties-Sweet Corn Rice and Sautéed Veggies

The key to successful meal prep is to have a plan, keep it simple and make it taste good! This Beef Patties-Sweet Corn, Rice and Sauteed Veggies meal prep does just that!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 297kcal
Author: Nick Quintero

Ingredients

Beef Patties

  • 16 ounces lean ground beef 93%
  • 1 cup onion chopped
  • 2 cloves garlic grated
  • 1 handful parsley
  • ½ tsp. salt
  • 1 tsp. cumin

Rice

  • 2 cups brown rice cooked
  • ¼ cup sweet corn frozen or canned

Veggies

  • 5 medium mushrooms sliced
  • 4 handfuls spinach
  • 10 cherry tomatoes
  • Coconut oil as needed

Instructions

  • In a large bowl combine ground beef, chopped red onions, grated garlic cloves, chopped parsley, and all seasonings. Mix with a spatula. Scoop the mixture into small patties evenly sized; you should get about 16 altogether.
  • Preheat a large nonstick pan (no oil needed) and cook the patties over medium heat, about 5 minutes per side. Remove from the pan and set aside.
  • Wipe out the same nonstick pan with a paper towel and add the cooked rice with corn. Cook over meidum heat, about 5 minutes.
  • Preheat about 1 teaspoon coconut oil in a pan. Add the mushrooms and cook until both sides are brown, just a few minutes until tender. Remove from the pan and set aside.
  • Melt 1 more teaspoon coconut oil for baby spinach. After the coconut oil is melted, toss baby spinach in the pan and turn the heat off. Salt to taste. Serve this dish slightly warmed.

Notes

WW Smart Points= Green:8  Blue:8  Purple:5
_
Approximate macros per serving: 297 calories, 28 g protein, 23 g carbs, 5 g fat.
_
Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1meal | Calories: 297kcal | Carbohydrates: 23g | Protein: 28g | Fat: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot Pumpkin Chili Meal Prep

by 1 Comment

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

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

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

Crockpot Pumpkin Chili Meal Prep

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

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

Crockpot Pumpkin Chili Meal Prep Ingredients

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

How to Make Crockpot Pumpkin Chili Meal Prep

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

How to Serve Pumpkin Chili Meal Prep

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

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

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

How to Store Pumpkin Chili Meal Prep

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

Crockpot Pumpkin Chili Meal Prep

Substitutions and Alterations

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

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

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

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

Crockpot Pumpkin Chili Meal Prep Recipe

Crockpot Pumpkin Chili Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways!

by 2 Comments

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

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

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways

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

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

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

Ingredients:

Almond Butter & Berries Quinoa Stuffed Sweet Potato

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

Mediterranean Quinoa Stuffed Sweet Potato

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

Mexican Quinoa Stuffed Sweet Potato

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

To start have your 6 leftover baked sweet potatoes ready.

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

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

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

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

Quinoa Stuffed Sweet Potato Meal Prep 3 Ways -93

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

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

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

Quinoa Stuffed Sweet Potato Meal Prep - 3 Ways!

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

Ingredients

Almond Butter & Berries Quinoa Sweet Potato

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

Mediterranean Quinoa Sweet Potato

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

Mexican Quinoa Stuffed Sweet Potato

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

Instructions

Almond Butter & Berries Quinoa Sweet Potato

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

Mediterranean Quinoa Stuffed Sweet Potato

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

Mexican Quinoa Stuffed Sweet Potatoes

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

Notes

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

Nutrition

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

Instant Pot Moroccan Chicken Meal Prep

by 2 Comments

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

Whole30 Instant Pot Moroccan Chicken Meal Prep

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

Instant Pot Moroccan Chicken Meal Prep

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

Instant Pot Moroccan Chicken Meal Prep Ingredients:

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

Instant Pot Moroccan Chicken Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Grilled Halloumi and Watermelon Salad

by 4 Comments

Grilled Halloumi and Watermelon Salad

Warmer months are coming, and we know Mediterranean flavors are delicious year-round! So to celebrate the summer, we want to present you with this grilled halloumi and watermelon salad meal prep recipe! Flavors of earthy spinach, sweet watermelon, creamy avocado, and the tang of balsamic glaze come together in this refreshingly crisp lighter-fare meal prep recipe.

Grilled Halloumi and Watermelon Salad

Halloumi is believed to have originated in Cyprus, an island nation off the southern coast of Turkey, during the Medieval Byzantine period. It is traditionally made with a mixture of sheep’s and goat’s milk, which means this grilled halloumi and watermelon salad meal prep recipe is a fabulous choice for any of our readers with lactose intolerance! By the way, if you're into food as rich in flavor as it is in history, check out some of our other Mediterranean meal prep ideas! We also think savory-seasoned chicken breast would be great for those who are looking for additional proteins in this grilled halloumi and watermelon salad meal prep recipe. Complimentary flavors make for a satisfying meal, no doubt!

A light and refreshing summer salad that comes together so quickly. Halloumi cheese is grilled to add some flavor and then layered with sweet watermelon and creamy avocado.

Grilled Halloumi and Watermelon Salad

How much time do you spend at work or school in any given week? It's a lot, we're sure! Good thing it only takes 7 minutes of prep plus 15 minutes of cooking to make this 4-serving halloumi and watermelon salad meal prep recipe. That's 22 minutes in total. What would you do with an extra 22 minutes of time, if you didn't have to cook every morning and night?

We think this grilled halloumi and watermelon salad makes for a great single-pan lunch or dinner, especially if you add chicken breast (if you’re new to meal prepping and aren’t sure where to start, check out our list of the best plastic meal prep containers). Halloumi is high in fat (5.8g)  and protein (5.3g), and very low in carbs (0.5g) per suggested serving slice, which is great news for our keto readers!

Grilled Halloumi and Watermelon Salad

The most traditional way to prepare halloumi is by grilling or frying it. Not only does this warm the cheese up, but it adds flavor! Pan frying it for a few minutes in olive oil is an excellent (and delicious) way to increase the amount of fat in this halloumi and watermelon salad meal prep recipe as well.

Have you ever experienced the flavorful explosion that is brie and jam? We know we have! There is something absolutely sublime about the combination of savory and sweet flavor profiles, and we love this halloumi and watermelon salad meal prep recipe because it does achieves this very thing! Ah, watermelon, a staple fruit of summer. Delightful to look at, and even better to eat. We were floored when we tasted the unbelievable flavor hybrids this dish brings to the table, literally and figuratively. Whether you’re new to meal prep or you’ve been doing it since before it was cool, we are certain you will love this grilled halloumi and watermelon salad meal prep recipe just as much as we did!

Grilled Halloumi and Watermelon Salad

Grilled Halloumi and Watermelon Salad Ingredients:

1 6.5 ounce package of Halloumi cheese

Olive oil, for drizzling

4 cup watermelon, cubed

6 cups spinach, arugula or baby greens

1 large avocado

1 lemon, sliced

4 tablespoons balsamic glaze

Grilled Halloumi and Watermelon Salad
Grilled Halloumi and Watermelon Salad
Grilled Halloumi and Watermelon Salad
Grilled Halloumi and Watermelon Salad
Grilled Halloumi & Watermelon Salad Meal Prep blog
Grilled Halloumi and Watermelon Salad

Grilled Halloumi and Watermelon Salad

A light and refreshing summer salad that comes together so quickly. Halloumi cheese is grilled to add some flavor, and then layered with sweet watermelon and creamy avocado.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 7 minutes
Total Time: 22 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep
Servings: 4 meals
Calories: 407kcal
Author: Nick Quintero

Ingredients

  • 6.5 ounces Halloumi Cheese
  • 2 tbs olive oil for drizzling
  • 4 cups watermelon cubed
  • 6 cups Spinach or mixed greens of choice
  • 1 large Avocado
  • 1 lemon sliced
  • 4 tbs balsamic glaze

Instructions

  • Cut the Halloumi into 8 wedges. Drizzle lightly with olive oil.
  • Grill the cheese on a hot grill for 3-5 minutes per side. Alternately, use a frying pan to lightly fry the cheese over medium heat until it’s golden brown, about 5 minute per side.
  • Assemble salads by adding greens, watermelon, avocado, and grilled Halloumi to 4 plates or meal prep containers. Serve with lemon wedges.
  • Drizzle with balsamic glaze when ready to enjoy.

Notes

Nutrition for 1 out of 4 meals:
12.6g Protein | 26.6g Carbs | 27.8g Fat | 5.2g Fiber

Nutrition

Serving: 1meal | Calories: 407kcal | Carbohydrates: 26.6g | Protein: 12.6g | Fat: 27.8g | Fiber: 5.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Fajita Veggie Meal Prep

by Leave a Comment

Meal Prep Ideas - Chicken Fajita Veggie Meal Prep

At MPOF, we absolutely love a tasty Tex-Mex treat, and if you’re reading this now, we’re guessing you do too! Overflowing with savory flavors, it’s really hard not to enjoy a Mexican-inspired southwestern cuisine. However, traditional Tex Mex can be loaded with unhealthy fats, carbs, and an absurd amount of sodium, usually to the point of being noncompliant with any diet plan. But don’t worry! We have a meal prep idea for you today that’s sizzling hot. A simple, yet very healthy chicken fajita veggie recipe!

One thing that makes this south-of-the-border meal prep idea so fantastic is that it’s 100% compliant with the Whole30,  gluten-free, paleo, and low-carb lifestyles. You can enjoy it guilt-free and totally assured that you’re nourishing your body in a way that works toward your own personal health goals! For the most benefits, we strongly recommend using all completely organic ingredients—Not only do they just taste better in general but they also prevent you from eating GMOs, pesticides, or any other potentially harmful byproducts from the farming and production processes. We love to shop at Whole Foods because they have a massive selection of organic products to choose from, all in one place. The chicken breast strips used in this meal prep idea only cost us about $3.00!

Chicken Veggie Meal Prep

Chicken Fajita Veggie Meal Prep is a super easy and delicious take on classic fajitas. It's bursting with flavor while still being healthy, too — it’s the best of both worlds!

Chicken Fajita Veggie Meal Prep

How long will this Chicken Fajita Veggie Meal Prep last for?

Because this meal prep idea contains a high volume of freshly cooked vegetables, we recommend not keeping it in your fridge for longer than 3-4 days.

Can this Chicken Fajita Veggie Meal Prep be frozen?

Yes, it can, and any portions you freeze will last 2-3 months for you to thaw and eat whenever you don’t have enough time to cook, or you just want to relax after a long day of work or school!

Chicken Veggie Meal Prep

How do you make this Chicken Fajita Veggie Meal Prep?

We love this meal prep idea because it’s just so quick and easy to make! Start by heating a large skillet on high heat, then add 2tbsp. of olive or avocado oil. Sauté onion and peppers~5-7 minutes, heat another skillet on medium-high heat, and add the other 2tbsp of oil. Add cauliflower rice, being sure to stir every couple of minutes for 10 minutes. Once the cauliflower rice has cooked, add fajita seasoning and chicken to the mixture, then sauté until chicken has warmed through and liquid has reduced. Remove from heat and serve fajita veggies with cauliflower rice. Top with salsa verde, Greek yogurt, scallions, and optional avocado, and finally, dress with a squeeze of lime and some cilantro.

Chicken Fajita Veggie Meal

How to portion this Chicken Fajita Veggie Meal Prep?

Because there are sides incorporated into this dish, we recommend using three-compartment meal prep containers to store it.

More Mexican-inspired meal prep ideas:

If you loved this chicken fajita meal prep idea, check out this Mexican Whole Grain Rice & Quinoa Casserole Meal Prep, or our Cheesy Mexican Cauliflower Fritter as possible additions to your meal prep rotation!

Chicken Fajita Veggie Meal

Other tips for making this Chicken Fajita Veggie Meal Prep:

  • If you are lactose intolerant, we recommend replacing the Greek yogurt with any vegan alternative yogurt that you prefer
Chicken-Fajita-Veggie-Meal-Prep-777x431

Chicken Fajita Veggie Meal Prep Ingredients:

  • 1 Red Bell Pepper, deseeded and sliced ¼” thick
  • ½ Red Onion, sliced ½” thick
  • 1 Yellow Bell Pepper, deseeded and sliced ¼” thick
  • ½ Medium Cauliflower, riced
  • 2 Limes, quartered into wedges
  • ½ C. Cilantro
  • 1 Green Bell Pepper, deseeded and sliced ¼” thick
  • ½ Bunch (~¼ C.) Scallions, sliced
  • 1 Fajita Seasoning Packet, mixed with ¼ C. Warm Water (or as packet’s directions specify)
  • ½ C. Salsa Verde
  • 1 cup cooked chicken breast
  • ½ C. Greek Yogurt, plain and unsweetened
  • ½ tsp. Pink Himalayan Salt (or Sea Salt)
  • ½ tsp. Ground Black Pepper
  • *Optional: 1 Avocado, sliced
Chicken Fajita Veggie Meal Prep

Chicken Fajita Veggie Meal Prep

Chicken Fajita Veggie Meal Prep is a super easy and delicious take on classic fajitas. It's bursting with flavor while still being healthy, too — it’s the best of both worlds!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: American, Mexican
Keyword: Chicken
Servings: 4 meals
Calories: 304kcal
Author: Nick Quintero

Ingredients

  • 1 medium red bell pepper sliced
  • 1 medium yellow bell pepper sliced
  • 1 medium green bell pepper sliced
  • ½ medium red onion sliced
  • ½ large head cauliflower riced
  • 2 limes quartered
  • ½ cup cilantro
  • ¼ cup Scallions sliced
  • 1 packet fajita seasoning mixed with ¼ cup water
  • ½ cup salsa verde
  • 1 cup cooked chicken breast
  • ½ cup greek yogurt plain and unsweetened
  • salt & pepper to taste
  • 2 medium Avocado

Instructions

  • Heat a large skillet or frying pan over high heat.
  • Add reserved 2 Tbsp. of oil then add onion and peppers sauté ~5-7 minutes.
  • While that’s cooking, heat a separate skillet/frying pan over medium-high heat and add remaining 2 Tbsp. oil. Then, add cauliflower rice — stirring every couple of minutes for ~10 minutes. Once cooked, remove from heat and set aside.
  • Add fajita seasoning and water mixture and chicken strips — sauté until chicken is warmed through and most of the liquid has reduced (~2-3 minutes) and then remove from heat.
  • Serve fajita veggies with cauliflower rice. Top with salsa verde, Greek yogurt, scallions, and optional avocado, and finally, dress with a squeeze of lime and some cilantro.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings (each with ½  a medium avocado)
20.7g Protein | 29.8g Carbs | 11.7g Fat | 11.9g Fiber | 304 Calories

Nutrition

Serving: 1serving | Calories: 304kcal | Carbohydrates: 29.8g | Protein: 20.7g | Fat: 11.7g | Fiber: 11.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Lemon Herb Chicken and Potato Sheet Pan

by Leave a Comment

 Easy Sheet Pan Chicken Lunch or Dinner

Purity and simplicity. That’s what the Whole30 diet is about. It involves the elimination of sugar, alcohol, grains, legumes, soy, and dairy for 30 days, with the idea in mind of improved mental clarity and reduction of certain allergic reactions. While it can be difficult to stay compliant on the Whole30 for the entire 30 days of its duration, it is still certainly possible to eat foods that are delicious, satisfying, and packed with complex flavors! At MPOF, our goal is, of course, to provide our readers with recipes that meet the criteria of a number of different meal plans, including Whole30, and that’s the spirit behind today’s meal prep idea—A lemon herb chicken and potato sheet pan recipe that’s both satisfying and bursting with flavor!

Coming together in just under an hour, we love this meal prep idea because it’s so simple to make! All you have to do is prep the ingredients and pop them into the oven. In fact, we really love our sheet pan recipes, and that’s why you’ll find so many sheet pan meal prep ideas on our website. We’ve linked you to a few of them below. While we recommend using peppers, mushrooms, or cauliflower, another reason this is such a  great meal prep idea is that you can substitute those veggies with any that you like or have on hand! We found that the lemon and onions to be complimentary flavors for just about any vegetable pairing under the sun that one might want to use.

whole30 sheet pan lemon and herb chicken

How long will this Lemon Herb Chicken and Potato Sheet Pan recipe last for? 

We recommend eating all four portions of this meal prep within 3-4 days of cooking it, for optimum freshness.

Can this Lemon Herb Chicken and Potato Sheet Pan recipe be frozen?

Yes, it absolutely can! Generally speaking, poultry can last up to 4-months in the freezer.

whole30 sheet pan lemon and herb chicken

How do you make this Lemon Herb Chicken and Potato Sheet Pan recipe?

It’s truly the simplicity of this lemon herb chicken meal prep idea that makes it such a great lunch or dinner option! Begin its preparation by preheating your oven to 425° F. Add chunks of chicken, herbs, lemon juice, salt, and pepper to a bowl and mix well. Set aside and allow to marinate. Next, get out your sheet pan and add onions and potatoes to it, then drizzle with olive oil. Mix to evenly coat, and then bake for 25 minutes. Now add your marinated chicken and broccoli, and distribute the sliced lemon on top. Return the pan to the oven for 10-12 minutes until the chicken has been fully cooked, and voila! You’re done.

whole30 sheet pan lemon and herb chicken

How to portion this Lemon Herb Chicken and Potato Sheet Pan recipe?

Just like the simplicity of this meal prep idea itself, the portioning is equally so. We suggest storing it in single-compartment containers, which can be bought on Amazon.

More sheet pan meal prep ideas:

Sheet pan meals are amazing, especially the ones we feature on Meal Prep On Fleek!

Check out this Sheet Pan Chimichurri Chicken and Veggies, Sriracha Honey Glazed Salmon or Sweet Potato Breakfast Hash for next week!

Other tips for making this Lemon Herb Chicken and Potato Sheet Pan recipe:

whole30 sheet pan lemon and herb chicken

Whole30 Lemon Herb Chicken and Potato Sheet Pan Ingredients:

  • 1 pound chicken breasts, cut into chunks
  • 2 tablespoons fresh rosemary, chopped (or 1 teaspoon dried)
  • 1 pound red potatoes, sliced thin
  • 2 tablespoons fresh thyme, chopped (or 1 teaspoon dried)
  • 1 onion, diced
  • 2 tablespoons lemon juice
  • ½ teaspoon of sea salt
  • Black pepper, to taste
  • 1 tablespoon olive oil
  • 4 cups broccoli, chopped
  • 1 lemon, sliced
whole30 sheet pan lemon and herb chicken

Lemon Herb Chicken and Potato Sheet Pan

This simple sheet pan meal will save you on busy days during the Whole30! It comes together in minutes, and the combination of onions and roasted lemon adds tons of flavor. Add peppers, mushrooms, or cauliflower, based on what you have on hand.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken
Servings: 4 meals
Calories: 313kcal
Author: Nick Quintero

Ingredients

  • 1 pound Chicken Breast cut into chunks
  • 2 tablespoon fresh rosemary chopped (or 1 teaspoon dried)
  • 2 tablespoon fresh thyme chopped (or 1 teaspoon dried)
  • 2 tablespoon lemon juice
  • ½ tsp Sea Salt
  • black pepper to taste
  • 1 tablespoon olive oil
  • 1 pound red potatoes sliced thin
  • 1 large onion sliced
  • 4 cups Broccoli chopped
  • 1 Lemon sliced

Instructions

  • Preheat oven to 425.
  • In a bowl, add chunks of chicken, herbs, lemon juice, salt, and pepper.
  • Mix well to combine. Set aside to marinade.
  • On a baking tray, add onions and potatoes, and drizzle with olive oil. Mix to evenly coat, and then bake for 25 minutes.
  • Add chicken and broccoli to the baking tray, and add lemon slices on top.
  • Return to the oven for 10-12 minutes, until chicken is cooked through.

Video

Notes

Nutrition for 1 out of 4 servings:
32.1g Protein | 35.9g Carbs | 5g Fat | 5.2g Fiber | 313 Calories 

Nutrition

Serving: 1meal | Calories: 313kcal | Carbohydrates: 35.9g | Protein: 32.1g | Fat: 5g | Fiber: 5.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Quinoa Chickpea Taco Bowls

by Leave a Comment

Quinoa Chickpea and Taco Bowls

To the inexperienced person, the idea of eating totally plant-based food might seem foreign, if not a bit unappetizing. If you fit into this category, you might be thinking, “Vegan food? Do you mean soy products that are meant to taste like other things? No thanks.”  Plant-based foods are actually incredibly delicious, and not made to taste like anything that they actually aren’t, like meat substitutes! 

 “Where’s the beef? How do I get a filling meal from just plant-based foods?” Well, we’d like to dispel the myth that suggests plant-based foods aren’t filling or packed with protein! That’s exactly the purpose of today’s meal prep idea. You absolutely CAN be satisfied with vegan or plant-based meal options. Today’s meal prep idea is for Quinoa and Chickpea taco bowls, and it will satisfy your cravings for southwestern flavors and your hunger in equal measure, thanks to the taco spiced, nutrient-rich ingredients it contains!

Quinoa Chickpea Taco Bowls

How long will these Quinoa Bowls last? 

We recommend that you consume these bowls within 3-4 days. Perfect! This recipe yields 4 perfect portions.

Can these Quinoa chickpeas and Taco Bowls be frozen?

Yes, they can! The frozen shelf life of chickpeas is roughly 6 months. A great option if you’re planning on freezing and reheating.

Quinoa Chickpea Taco Bowls

How do you make these Quinoa Chickpea and Taco Bowls?

Begin by preheating your oven to 400° F. First start by draining the chickpeas and add them to a bowl, drizzle them with olive oil and lime juice. Sprinkle on spices and combine these ingredients to coat evenly. For the next step, grab your favorite baking tray, and spread the chickpeas evenly across it. Bake for 20 minutes. Now it’s time to make that tasty pico de gallo! Simply combine tomatoes, cilantro, onion, lime juice, jalapeno, and salt, adjusting to taste. Finish up by preparing your meal trays. Layer the quinoa, chickpeas, pico de gallo, and any other toppings as desired.

Quinoa Chickpea Taco Bowls

How to portion these Quinoa Chickpea and Taco Bowls?

Because there are three primary ingredients in this meal (chickpeas, quinoa, pico de gallo) we recommend portioning them into 3-compartment meal prep containers to keep them separate! If they don't suit your needs, you can do your own research on your needs by heading over to our Ultimate Guide to Meal Prep Containers article!

Quinoa Chickpea Taco Bowls

More quinoa meal prep ideas:

Did you know quinoa is one of the most nutrient-rich grains out there? That’s why we have a number of different quinoa meal prep ideas for you to choose from, like this Mexican Whole Grain Rice & Quinoa Casserole, or this Quinoa Stuffed Sweet Potato Meal Prep, which you can make 3 different ways!

Quinoa Chickpea Taco Bowls

Other tips for making these Quinoa Chickpea and Taco Bowls:

  • Avocado makes for an excellent addition to this meal prep idea! We suggest adding lemon juice to your avocado slices, to ensure that they don’t brown over time.

Vegan Quinoa Chickpea Taco Bowls Ingredients:

  • 1 tablespoon cumin
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • 1 tablespoon lime juice
  • 1 teaspoon chili powder
  • ½ teaspoon onion powder
  • 1 teaspoon paprika
  • 1 can chickpeas, rinsed and drained
  • 1 cup quinoa, prepared to package directions

Pico de Gallo

  • 2 large tomatoes, diced
  • ½ cup cilantro, chopped
  • 3 tablespoons onion, finely minced
  • 1 jalapeno, minced (or to taste)
  • 1-2 tablespoons lime juice, to taste
  • ¼ teaspoon of sea salt
Quinoa Chickpea Taco Bowls

Quinoa Chickpea Taco Bowls

Chickpeas are coated in plenty of spices and baked until crunchy, and then served alongside quinoa and a homemade pico de gallo. The perfect plant-based meal - dress up with avocado, jalapenos, or a slice of vegan cheese to mix it up!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 335kcal
Author: Nick Quintero

Ingredients

  • 1 cup dry quinoa cooked according to package directions
  • 15 ounces chickpeas rinsed and drained
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • 1 tablespoon cumin
  • 1 teaspoon Chili Powder
  • 1 teaspoon paprika
  • ½ teaspoon Sea Salt
  • ½ teaspoon onion powder

Pico de Gallo

  • 2 large tomatoes diced
  • ½ cup cilantro chopped
  • 3 tablespoon onion finely minced
  • 1-2 tablespoon lime juice to taste
  • 1 Jalapeno minced or to taste
  • ¼ teaspoon Sea Salt

Instructions

  • Preheat oven to 400 degrees F.
  • Rinse and drain chickpeas, and then add to a bowl. Drizzle with olive oil and lime juice, and then sprinkle on the spices. Mix to combine and evenly coat the chickpeas.
  • Spread chickpeas out on a baking tray, and bake for 20 minutes.
  • Prepare pico de gallo by mixing together all ingredients. Adjust salt, lime and jalapenos to taste.
  • Prepare meals by layering quinoa, chickpeas, and pico de gallo, and any other toppings as desired.

Notes

Nutrition for 1 out of 4 servings:
11.9g Protein | 53.4g Carbs | 8.8g Fat | 10.1g Fiber | 335 Calories

Nutrition

Serving: 1meal | Calories: 335kcal | Carbohydrates: 53.4g | Protein: 11.9g | Fat: 8.8g | Fiber: 10.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sausage and Mashed Potato Meal Prep

by Leave a Comment

Midway through a potentially long day, when you feel like you need a hearty but quick meal, what are your options? Luckily we have another meal prep ideas recipe which is sure to have you eating a healthy lunch which will have you energized and ready to face the remainder of the day. Here come sausage and mashed potatoes to the rescue with a perfect proportion of the nutrients needed to remain healthy. If you like mashed potatoes, here is a meal prep ideas recipe you can add to your list of the great ones!

Sausage and Mashed Potato Meal Prep

How Long Will Sausage And Mashed Potatoes Last For?

At room temperature, consume within 2 hours. However, this delicious meal can be stored in meal prep airtight containers which maintain freshness while in the fridge for 3 to 4 days.

Can Sausage And Mashed Potatoes Be Frozen?

Indeed this appetizing meal can be stored in the freezer for 1 to 2 months.

Sausage and Mashed Potato Meal Prep

How Do You Make this Whole30 Meal Prep Recipe?

First off, collect all your ingredients, utensils and measuring equipment. Once these are gathered, let’s get started!

Add olive oil and your sausages into a large skillet and heat until your sausages are cooked through. Then add a steamer basket into a large pot. Into the steamer basket, put your chopped potatoes and place cauliflower on the top. Steam these vegetables for about 25 minutes, until they are fork-tender. Once your sausages are browned, remove from the skillet and add to your onions. 

Flavor things up with your choice of spices, for this recipe we’ve included salt and pepper. Place your thinly chopped onions into a skillet to caramelize over medium heat. Do so for about 20 minutes, until the onions are tender and sweet and the caramel color is evenly spread.

Add your remaining ingredients into your skillet with your onions, except the arrowroot and water. Heat your mixture over medium heat and bring to a low simmer. Mix the arrowroot into the water and then pour in to thicken the gravy to your desired thickness

Are your potatoes and cauliflower fork tender? Awesome. Then drain and add to a food processor bowl or mixer bowl to mash. Once mashed, season with ghee, salt, and pepper. Serve the sausages over the mashed potatoes and cauliflower with the onion gravy as your topping. Delicious!

Sausage and Mashed Potato Meal Prep

How To Portion this Whole30 meal prep recipe?

This meal prep ideas recipe will provide you with four hearty servings of our delightful sausage and mashed potatoes. These durable and freezer and heat approved airtight storage containers are perfect for storage and easy reheating!

Sausage and Mashed Potato Meal Prep

More Sausage Meal Prep Recipes.

You didn’t think this was our only sausage recipe, did you? If you did, we are happy to disappoint and provide you with a few more sausage options to keep things interesting!

Sausage and Mashed Potato Meal Prep

Other Tips For Making Sausage And Mashed Potatoes.

There is always room for improvement. Let’s look at a few ways we can make our sausage and mashed potatoes meal prep ideas recipe simply yummy.

  • Dress your recipe with a caramelized onion gravy which will enhance your mash potatoes in ways you wouldn’t think possible
  • Use whichever sausage you prefer best, be it chicken, pork or turkey bearing in mind that each type of sausage carries along with it, a unique flavor. 
  • A steamer basket and the placement of the cauliflower on top of the potatoes ensures that the cauliflower does not absorb too much water.

This meal prep ideas recipe is a quick and easy lunch recipe which can provide you with the energy you need to face the day ahead. Have you already begun preparing your sausage and mashed potatoes? Let us know what you think about our inspired meal prep ideas recipe!

Sausage and Mashed Potato Meal Prep
Sausage and Mashed Potato Meal Prep

Whole30 Sausage and Mashed Potato Meal Prep Ingredients:

  • 4 pork, chicken or turkey sausages, Whole30 compliant
  • 1 tablespoon olive oil
  • 4 cups cauliflower, chopped
  • 2 potatoes, peeled and chopped
  • 2 tablespoons ghee
  • Salt and pepper, to taste

Caramelized Onion Gravy

  • 1 cup chicken broth
  • 2 onions, cut into long strips
  • 1 teaspoon dijon, compliant
  • Salt and pepper, to taste
  • 1 teaspoon thyme
  • ½ cup apple cider (optional - can sub extra chicken broth)
  • 1 tablespoon arrowroot + 2 tablespoons water
Sausage and Mashed Potato Meal Prep
Sausage and Mashed Potato Meal Prep

Sausage and Mashed Potato Meal Prep

This easy sausage and mash recipe is upgraded with a sweet caramelized onion gravy. Be sure to use compliant sausages and dijon for this healthy Whole30 meal. Use pork, chicken, or turkey sausages based on what’s available to you.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 422kcal
Author: Nick Quintero

Ingredients

Sausages and Mash

  • 4 whole30 compliant sausages pork, chicken or turkey
  • 1 tablespoon olive oil
  • 4 cups cauliflower chopped
  • 2 medium potatoes peeled and chopped
  • 2 tablespoon ghee
  • salt & pepper to taste

Caramelized Onion Gravy

  • 2 large onions cut into long strips
  • salt & pepper to taste
  • ½ cup apple cider or chicken broth
  • 1 cup chicken broth
  • 1 teaspoon Dijon Mustard
  • 1 teaspoon thyme
  • 1 tablespoon arrowroot
  • 2 tablespoon Water

Instructions

  • In a large skillet, add olive oil and sausages, and cook until heated through or cooked through (depending on if sausages are precooked or raw).
  • In a large pot, add a steamer basket, peeled and chopped potatoes, and then the cauliflower on top. Using the steamer ensures the cauliflower doesn’t absorb too much water. Steam potatoes and cauliflower until fork-tender, about 25 minutes.
  • Once sausages are browned, remove from the pan, and add the onions. Season well with salt and pepper.
  • Continue caramelizing the onions over medium-low heat for about 20 minutes, until the color is evenly brown the onions are soft and sweet.
  • Add the rest of the ingredients into the pan with the onions, except the arrowroot and water.
  • Heat the mixture over medium-high heat and bring to a low simmer.
  • Mix the arrowroot and water, and then drizzle into the gravy to thicken. Simmer until it reaches the desired thickness.
  • Once the potatoes and cauliflower are fork-tender, drain, and add to a food processor bowl or mixer bowl, and mash. Season with ghee, salt, and pepper.
  • Serve sausages over mashed potatoes and cauliflower, with the onion gravy on top.

Notes

Nutrition for 1 out of 4 servings using apple cider: 21.5g Protein | 32.8g Carbs | 23.2g Fat | 5.8g Fiber | 422 Calories

Nutrition

Serving: 1meal | Calories: 422kcal | Carbohydrates: 32.8g | Protein: 21.5g | Fat: 23.2g | Fiber: 5.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Orange Chicken Meal Prep

by Leave a Comment

Is the question - why orange chicken? Well, that’s the result of the baking and special sauce for this enchanting morsel of chicken. Looks alone shall reel you in as you explore how flavourful this meal prep ideas orange chicken meal prep recipe is. No, your chicken isn’t going to be a flaming and vibrant orange! However, the orange-flavored sauce shall excite your taste buds with its tangy taste. Savory! And easily prepared within an hour!

Paleo Orange Chicken Meal Prep

A lightly honey-sweetened baked orange chicken -- all the best of takeout, without the heaviness! Chicken is baked in an almond flour crust and then doused in a tangy orange sauce. Serve with cauliflower rice for the complete experience!

Paleo Orange Chicken Meal Prep

How Long Will Chicken Meal Prep Recipe Last For?

Once cooked, this meal prep ideas recipe can last for no more than two hours at room temperature. If the room temperature exceeds 90°F, then it will last only an hour! However, your orange chicken meal prep can last for 3 to 4 days in the refrigerator in an airtight container. 

Can Orange Chicken Meal Prep Be Frozen?

Yessiree! Just store properly in an airtight freezer-safe container or heavy-duty vacuum sealed freezer bag. Once this is done, your orange chicken meal prep can last up to four months! But I doubt you will be able to wait that long to have some more of this sumptuous orange chicken meal prep ideas recipe.

Paleo Orange Chicken Meal Prep

How Do You Make Orange Chicken Meal Prep?

Have you gathered all your ingredients? Remember we’re making both the orange chicken meal prep as well as the tangy orange sauce. Have your measuring, cutting, baking and mixing items and let’s begin! 

Preheat your oven to 425℉. Then cut your 1½ pound piece of chicken breast into large chunks. That way your seasonings and orange sauce can easily infuse mouth-watering flavor into each selection. Mix your dry ingredients - almond flour, arrowroot and sea salt- together. Break and beat your egg in a mixing bowl. 

Dip each chunk of chicken into the beaten egg, then coat each with the almond flour mixture. Once each piece has been coated, add to a lined baking tray. Bake for 25 minutes or until the coating gets brown.

Mix all your ingredients for the orange sauce into a saucepan and bring to a boil. Whisk or stir the mixture to ensure the ingredients combine properly. Remove all heat once the sauce has thickened. Drizzle the baked chicken with the orange sauce. There you have it orange chicken meal prep! 

You may serve your orange chicken meal prep with cauliflower rice and veggies. Yummy!

Paleo Orange Chicken Meal Prep

How To Portion Chicken Meal Prep Recipe?

This tasty orange chicken meal prep ideas recipe serves four delicious portions which are sure to satisfy your baked chicken cravings. 

More Chicken Meal Prep Recipes

If you thought this tasty recipe was just fantastic, wait till you get to create these other awesome meal prep ideas chicken recipes. Here’s a shortlist of chicken recipes that will surely spice things up when you decide to prepare a chicken meal.

Paleo Orange Chicken Meal Prep

Other Tips For Making Chicken Meal Prep Recipe

  • Ensure that you use almond flour and not almond meal. Almond meal is much more coarse and will give your chicken a coarse dark brown instead of a smooth caramel texture.
  • Use unsweetened rice wine vinegar so that it won’t overpower the tang of the orange sauce.
  • Use freshly grated ginger as it is less concentrated than ground ginger. If you decide to use ground ginger, ¼ teaspoon ground ginger to 1 teaspoon freshly grated ginger.

There you have it - another appetizing meal prep ideas recipe! Now get started and create your own orange chicken meal prep.

Paleo Orange Chicken Meal Prep

Paleo Orange Chicken Meal Prep Ingredients:

  • 1 ½ pounds chicken breast, cut into large chunks
  • 1 teaspoon of sea salt
  • ¼ cup arrowroot
  • 1 egg, beaten
  • 1 cup almond flour

Orange Sauce

  • 1 cup of orange juice
  • 6 tablespoons honey
  • ¼ cup coconut aminos
  • 3 tablespoons lemon juice
  • 3 tablespoons rice wine vinegar (unsweetened) or sub 1 ½ T white wine vinegar
  • 1 tablespoon orange zest
  • 1 teaspoon ginger
  • ½ teaspoon of sea salt
  • 1 tablespoon arrowroot

To Serve:

  • 4 cups cauliflower rice, prepared
  • 1 pound green beans or broccoli, steamed
Paleo Orange Chicken Meal Prep

Orange Chicken Meal Prep

A lightly honey-sweetened baked orange chicken -- all the best of takeout, without the heaviness! Chicken is baked in an almond flour crust and then doused in a tangy orange sauce. Serve with cauliflower rice for the complete experience!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: Asian
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 621kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds Chicken Breast
  • 1 large egg beaten
  • 1 cup almond flour not almond meal
  • ¼ cup arrowroot flour
  • 1 teaspoon Sea Salt

Orange Sauce

  • 1 cup orange juice
  • 6 tbs Honey
  • ¼ cup Coconut Aminos
  • 3 tbs lemon juice
  • 3 tbs rice wine vinegar unsweetened
  • 1 tbs orange zest
  • 1 teaspoon fresh ginger grated
  • ½ teaspoon Sea Salt
  • 1 tablespoon arrowroot flour

To Serve

  • 4 cups riced cauliflower prepared
  • 1 pound green beans or broccoli steamed

Instructions

  • Preheat oven to 425.
  • Combine almond flour, arrowroot and sea salt.
  • Dip each chunk of chicken in the egg, and then coat in the almond flour mixture.
  • Add to a lined baking tray, and repeat until all chicken is coated.
  • Bake chicken for 25 minutes, until the chicken is cooked through and the coating has browned.
  • Add all ingredients for the orange sauce to a saucepan, and bring to a low boil, whisking or stirring to combine well. Once the sauce has thickened, remove from heat.
  • Drizzle the chicken with prepared orange sauce, and serve with cauliflower rice and veggies.

Notes

Nutrition for 1 out of 4 servings:
51.7g Protein | 64.8g Carbs | 19g Fat | 10.3g FIber | 621 Calories

Nutrition

Serving: 1meal | Calories: 621kcal | Carbohydrates: 64g | Protein: 51.7g | Fat: 19g | Fiber: 10.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Gumbo Meal Prep

by 6 Comments

Here’s a bit of trivia for you. What dish is considered the official state dish in the US state of Louisiana? It’s made up of meat stock and a variety of vegetables and spices which is transformed into a thick and spicy stew-like soup. Mouth-watering, soothing and satisfying can only attempt to capture the essence of this dish. Have you guessed yet? As if the title wasn’t already a dead give away…. We’re talking Gumbo meal prep! Yummy!

Keto Gumbo Meal Prep

This thick and spicy chicken and sausage stew is Keto comfort food at it’s best. Traditionally served on rice, this version has low carb cauliflower rice cooked in, and is slowly simmered in a crockpot. Eat now, or freeze for later.

Keto Gumbo Meal Prep

How Long With Gumbo Meal Prep Last For?

It is a wise practice to eat your gumbo within two hours when stored at room temperature. However, when refrigerated in an airtight container, your gumbo can last for one week!

Can Gumbo Meal Prep Be Frozen?

For sure! Gumbo meal prep can be stored in an airtight container and frozen for 3 months!

How Do You Make Gumbo Meal Prep?

It’s just amazing how easy this delicious meal is to prepare. Once you’ve gathered all your ingredients and utensils, let’s get started with this delicious meal prep ideas recipe.

Have your skillet ready and get it heated to brown your sausages. Once this is done, remove sausages to slice into chunks. You can use the skillet again to saute your seasonings and spices with some olive oil. Allow sauteing until they are lightly brown. Add your sliced sausages back to your skillet with your sauteing seasonings

Bring out the crockpot! Pour in the rest of your ingredients into the crockpot. Then add the ingredients which were sauteed in your skillet to the crockpot as well. To tenderize your vegetables, you may slow cook on low for 4 - 5 hours or on high for 2 - 3. Do enjoy!

How To Portion Gumbo Meal Prep?

This delicious gumbo meal prep ideas recipe can easily accommodate six healthy servings of this crockpot gumbo. These freezer-safe glass lock containers will surely facilitate easy portioning and storage of meals. Plus they can be easily popped into the microwave for reheating when you’re ready for your meal.

More Gumbo Meal Prep Recipes

Wait! Just when you thought that was all… Nope! We’ve got some more tasty gumbo meal prep ideas recipes you can also enjoy. Well, gumbo is unique due to its use of okras and local but here are a few recipes which provide you with that thick meat and vegetable stock.

Other Tips For Making Gumbo Meal Prep

What else can make gumbo even more enticing but your choice of vegetables and spices? Well, that would depend on which family recipe you practice.

  • To thicken your gumbo you can use okra, dark roux or filé powder. Each thickener will add its own unique flavor to your dish. Coconut milk is also an option for a thickener if you want to increase the fat content of your gumbo to suit your special needs.

Keto Gumbo Meal Prep Ingredients:

  • ¼ cup olive oil
  • 2 tablespoons tomato paste
  • 4 cloves garlic, minced
  • 2 cups Okra, sliced
  • 1 onion, chopped
  • 2 teaspoons thyme
  • 1 teaspoon of sea salt
  • ¼ teaspoon cayenne (or to taste)
  • 2 cups chicken broth
  • 1 pound boneless chicken thighs, cubed
  • 2 bell peppers, diced
  • 3 andouille sausages
  • 1 can diced tomatoes
  • 2 cups cauliflower, riced

Suggested Keto Toppings:

  • Provolone Cheese
  • Avocado
Crockpot-Gumbo-Meal-Prep

Gumbo Meal Prep

This thick and spicy chicken and sausage stew is Keto comfort food at it’s best. Traditionally served on rice, this version has low carb cauliflower rice cooked in, and is slowly simmered in a crockpot. Eat now, or freeze for later.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 3 hours
Total Time: 3 hours 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep, Slow Cooker
Servings: 6 servings
Calories: 501kcal
Author: Nick Quintero

Ingredients

  • ¼ cup olive oil
  • 4 cloves garlic minced
  • 1 medium onion chopped
  • 2 teaspoon thyme
  • 1 teaspoon Salt
  • ¼ teaspoon cayenne pepper
  • 2 cups chicken broth
  • 1 lb boneless chicken thighs cubed
  • 3 andouille sausages
  • 1 can diced tomatoes
  • 2 tbs tomato paste
  • 2 cups okra sliced
  • 2 medium bell peppers diced
  • 2 cups riced cauliflower

Instructions

  • In a skillet, brown sausages. Remove to slice.
  • In the same skillet, add olive oil, garlic, onions, salt, and spices. Saute until lightly browned. Add the sliced sausages back in the pan with the onions.
  • In a crockpot, add the rest of the ingredients, and then add the sauteed onions and sausages. Slow cook on low for 4-5 hours, or on high for 2-3 hours, until all vegetables are tender.
  • This spicy stew freezes well for up to 3 months in an airtight container.

Video

Notes

WW Smart Points= Green:8  Blue:8  Purple:8
__
Nutrition for 1 out of 6 servings (including provolone and avocado)
26.1g Protein | 18.1g Carbs | 35.6g Fat | 8.3g Fiber | 501 Calories
Notes: If your fat needs are higher than 70%, thicken with coconut milk.  Rather than using a Roux as traditional with Gumbo, this one relies on tomatoes and okra, so leaving out the okra will make a thinner stew.

Nutrition

Serving: 1meal | Calories: 501kcal | Carbohydrates: 18.1g | Protein: 26.1g | Fat: 35.6g | Fiber: 8.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Crockpot Gumbo Meal Prep

Buffalo Chicken Mac & Cheese

by Leave a Comment

Comfort food is universally delicious and everyone has a favorite! As the name suggests, comfort food reminds us of simple, home-cooked, satisfying recipes. Who doesn't remember Mom making us macaroni and cheese, and eating buffalo wings with family for the Super Bowl?

What if you could combine two of your favorite comfort foods into one healthy dish? Well, you just hit the jackpot with this Buffalo Mac and Cheese meal prep recipe!

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

But what makes this buffalo chicken mac and cheese a healthier alternative? Gluten-free pasta, of course! Not only is gluten unhealthy for people with sensitivities or celiac disease, but it adds a lot of carbs to any meal containing the ingredient. If you're one of our many keto advocate readers, this buffalo chicken mac and cheese meal prep recipe is absolutely for you!

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

If you've made it this far reading, it's safe to assume you're a fan of spicy foods--and just like how everyone has a favorite comfort food, we know you probably have a favorite hot sauce. One of our favorite things about this recipe is that you can add absolutely any hot sauce you please. We encourage you to experiment with a variety of different hot sauces from week to week. Whether you're a Tobasco, Tapatío, Frank's Red Hot, or even a sriracha person, this buffalo chicken mac and cheese meal prep recipe is sure to get you fired up! ?

What do a party size order of of buffalo wings and a healthy, balanced diet have in common? A side of fresh veggies, like carrot and celery sticks! We highly recommend these particular veggies because they make a great, classic pairing with this buffalo chicken mac and cheese meal prep recipe. They'd even fit perfectly in the small compartment of any of these meal prep containers.

Gluten Free Buffalo Chicken Mac & Cheese Ingredients:

Buffalo Chicken

  • 1 tablespoon olive oil
  • 1 pound chicken breasts
  • Salt and pepper, to taste
  • 1 tablespoon butter
  • ¼ cup hot sauce*

Creamy Macaroni and Cheese

  • 1 8-ounce box Chickapea Pasta shells (or other gluten free pasta)
  • 1 cup milk
  • 1 tablespoon arrowroot
  • ½ teaspoon sea salt
  • ¼ teaspoon mustard powder
  • ¾ cup white cheddar, grated
  • ½ cup parmesan, grated
Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

This buffalo chicken mac and cheese meal prep recipe makes 4 servings, and is sure to go over well with kids! Alternatively, 4 servings means you get 4 separate, healthy, keto-friendly prepped meals. Each serving offers a generous 52.4g of protein and only 42.3g of carbs.

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

Pressed for time? Not a problem, it happens to all of us. This buffalo chicken mac and cheese only takes 20 minutes to prep! That's most certainly a smart time investment, considering how much time you'd normally spend packing a lunch every morning before work.

There are many reasons to love this buffalo mac and cheese recipe, but check out our sun-dried tomato, broccoli, and portobello mushroom mac and cheese recipe as well, if you're looking for a different flavor for your fare. Or, if you just can't get enough buffalo chicken in your life, take a look at our recipe for buffalo chicken stuffed peppers here! Happy meal prepping!

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep
Gluten Free Buffalo Chicken Mac & Cheese Meal Prep
Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

Buffalo Chicken Mac & Cheese

Two comfort food classics collide in this gluten free pasta dish. A creamy macaroni and cheese is topped with chunks of spicy buffalo chicken. Serve with carrot sticks and celery, and extra hot sauce if you’d like!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Meal Prep, Pasta
Servings: 4 meals
Calories: 550kcal
Author: Nick Quintero

Ingredients

Buffalo Chicken

  • 1 tbs olive oil
  • 1 pound Chicken Breast
  • salt & pepper as desired
  • 1 tbs Butter
  • ¼ cup hot sauce

Creamy Mac & Cheese

  • 1 box gluten free pasta
  • 1 cup milk
  • 1 tbs arrowroot flour
  • ½ teaspoon Sea Salt
  • ¼ teaspoon mustard powder
  • ¾ cup white cheddar cheese grated
  • ½ cup Parmesan cheese

To Serve

  • Carrots cut into slices
  • celerey cut into slices

Instructions

  • Boil pasta per package directions. Drain and rinse, then set aside.
  • In a large skillet, heat olive oil over medium heat. Add chicken breasts, and season with salt and pepper. Flip, and cook until both sides are browned and the chicken is cooked through.
  • Remove chicken from pan, and chop into bite sized pieces.
  • In the skillet, add butter and hot sauce, and then add the chopped chicken. Stir to coat chicken, and then scoop chicken out into a bowl. Do not rinse pan. Leave the hot sauce in the pan to help flavor the cheese sauce.
  • In a bowl, whisk milk with arrowroot, sea salt and mustard powder.
  • Pour milk mixture into the pan, and continue to whisk as the milk warms and begins to bubble, until the mixture has thickened.
  • Add both cheeses, and stir until the cheese has melted into a creamy sauce.
  • Add in the cooked pasta, and remove from heat. Stir to evenly coat pasta.
  • Serve pasta topped with buffalo chicken and carrots and celery sticks.

Video

Notes

Nutrition for 1 out of 4 servings:
52.4g Protein | 42.3g Carbs | 20.1g Fat | 8.1g Fiber | 550 Calories
Notes:
*¼ cup sauce will make a mild dish. If you’d like this spicier, add up to double the amount of hot sauce.

Nutrition

Serving: 1meal | Calories: 550kcal | Carbohydrates: 42.3g | Protein: 52.4g | Fat: 20.1g | Fiber: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Gluten Free Buffalo Mac & Cheese blog

Mozzarella Stuffed Meatballs

by Leave a Comment

We absolutely love this recipe for mozzarella stuffed meatballs! Not only is meat and cheese a timeless classic, but its low carb content makes it 100% keto-friendly. In this recipe, we also optionally recommend using zoodles (zucchini noodles) or gluten-free pasta noodles, served with a sugar-free marinara sauce.

Keto Mozzarella Stuffed Meatball Meal Prep blog

One of our favorite parts of this mozzarella stuffed meatball meal prep recipe is that it has a very simple list of ingredients! Plus it’s a total snap to make, with 25-minute meal prep and 15-minute cook time. We used 93% lean beef, but if you're a fan of the ketogenic diet, an 80/20 ratio will work just as well and add an extra butteriness to the flavor profile. NOM!

Yielding 16 zesty, delicious, mozzarella stuffed meatballs, this meal prep recipe could feed you and 3 other guests, or serve as a week’s worth of lunch. You’d have 5 separate ready to go lunches packed with healthy goodness in about 30 minutes.

Keto Stuffed Meatball Meal Prep

Meatballs have a host of other benefits too —They’re small, portable, great for portion control, and a favorite with the kids. These are not your average frostbitten, store-bought meatballs. They are fresh, handmade by you so you know exactly what goes in there. This zoodles and mozzarella stuffed meatballs dish can be your healthy upgrade from regular spaghetti and meatballs. Have your little helpers assist with prepping this meal and it will certainly become their favorite. You’ll be surprised at how often they request this dish.

Keto Stuffed Meatball Meal Prep

The serving suggestion for these mozzarella stuffed meatballs is 3, and at only a couple of inches each in diameter, you can easily pop them into a plastic snap lid container for work, school, or dropping the kids off at the sitter! By the way, if you’re as fanatical about meatballs as we are here at MPOF, do yourself a favor and check out our meal prep recipe for Keto Bacon Sausage Meatballs right here. They’re guaranteed to have you and your guests saying, “OMG” with every bite.

Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep

Using zucchini in this easy, fun meal prep recipe not only makes it more filling but reduces carb content by nearly 10 times per serving, even compared to gluten-free pasta.

Fun fact - 1 serving of zoodles provides an average of 35% of your daily value of vitamin C! It also contains about 94% water so it’s an excellent source of energy.

Not sure how to make zoodles? It’s actually quite simple! All you need is zucchini and a small kitchen tool called a spiralizer, which takes the culinary versatility of fruits and vegetables to a whole new level! If you want to experiment with different flavors (and the options are unlimited), or just aren’t keen on zucchini, we highly recommend checking out the list of our favorite spiralizer recipes here.

These stuffed meatballs provide an ultra-dense 48.9g of protein per serving portion, so that means you’re sure to be satisfied in a highly nourishing way. What's better than a meal prep recipe that's nutritious and delicious? A mozzarella stuffed meatball recipe that's nutritious, delicious, and simple to make!

Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep

Mozzarella Stuffed Meatballs

A meal to indulge in! Cubes of mozzarella cheese are wrapped up in a meatball and baked until browned and oozing with cheesy goodness! To keep it low carb, serve these with zoodles and a sugar-free marinara sauce.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Diet: Gluten Free
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 453kcal
Author: Nick Quintero

Ingredients

  • 6 ounces mozzarella cheese cut into 16 dice sized cubes
  • 1.5 pounds ground beef we used 93% lean, but use higher fat ratio for keto such as 80/20
  • ½ cup Finely grated parmesan cheese
  • 1 large egg beaten
  • 1 tbs italian seasoning
  • 1 teaspoon Sea Salt
  • Pepper to taste

For Serving (optional)

  • zoodles 4 cups
  • gluten free pasta 2 cups
  • Marinara Sauce

Instructions

  • Preheat oven to 425.
  • Add all ingredients for meatballs, except mozzarella, to a bowl, and mix well to combine.
  • Scoop a couple tablespoons of the meatball mixture, and flatten in your hand. Add a cube of mozzarella to the center, and then press the meat around the cheese until it’s completely covered.
  • Roll the meatball to a round shape, and then place on a lined baking tray
  • Repeat until all the meatball mixture is gone. We made 16 large meatballs with this recipe.
  • Bake for 15 minutes, until the meatballs have browned and the cheese has just started oozing out from the meatballs.
  • Serve on zoodles with marinara sauce.

Video

Notes

Nutrition for 1 out of 4 servings (with zoodles and marinara sauce):
48.9g Protein | 7.4g Carbs | 24.6g Fat | 1.6g Fiber | 453 Calories
Nutrition for 1 out of 4 servings (without sides):
47.6g Protein | 1.6g Carbs | 23.7g Fat| 418 Calories

Nutrition

Serving: 1meal | Calories: 453kcal | Carbohydrates: 7.4g | Protein: 48.9g | Fat: 24.6g | Fiber: 1.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Roasted Mediterranean Cauliflower Gnocchi & Veggies

by Leave a Comment

Mmm, gnocchi! Anyone who’s ever had it will tell you how much of a treat it is. Though it can be made from a number of different things, in general, it consists of starchy, flour-based ingredients, all of which are a no-go for anyone on a low-carb diet or who have gluten allergies, Fortunately, here at MPOF we have no shortage of meal prep ideas, and we’re happy to tell you that you can still enjoy gnocchi and have it be within your dietary guidelines! How? Because of this incredibly healthy roasted Mediterranean cauliflower gnocchi recipe!

Roasted Mediterranean Cauliflower Gnocchi & Veggies

We understand that sometimes it can be hard to get in your recommended daily intake of veggies, especially if you get tired of the same meal prep ideas week in and week out! Lucky for you, this cauliflower gnocchi recipe is here to save you from the dread of eating bland or boring vegetables for your prepped meals again for work or school. We used Trader Joe’s cauliflower gnocchi for this meal prep idea, and we were thrilled because it actually had a similar texture to traditional flour-based gnocchi varieties! It’s such an epic win when things that are actually really good for you, taste like they shouldn’t be, don’t you think?

Roasted Mediterranean Cauliflower Gnocchi & Veggies is an easy sheet pan meal that's perfect for a fast Sunday meal prep or a quick weeknight meal when you want something tasty and nourishing. 

Roasted Mediterranean Cauliflower Gnocchi & Veggies

How long will these Roasted Mediterranean Cauliflower Gnocchi Veggies last for?

Fresh cauliflower will last you about two weeks in the fridge—But because the cauliflower and other veggies in this meal prep idea are cooked, we found the dish to last between 3 and 5 days in total.

Can these Roasted Mediterranean Cauliflower Gnocchi Veggies be frozen?

Yes! If you love this recipe as a meal prep idea, consider making lots of it ahead of time, because it should last 2-3 months in your freezer!

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

How do you make these Roasted Mediterranean Cauliflower Gnocchi Veggies?

We love this meal prep idea because it comes together in a flash of just 30 minutes! Start the process by preheating your oven to 425 °F. While you wait, mix all ingredients (except for the cauliflower gnocchi) together in a large bowl, until everything is well-coated in oil, lemon juice, salt, and pepper. Empty the mixture onto a sheet pan, then add the gnocchi pieces. Spread evenly across pan surface and roast on the top oven rack for 10-15 minutes. Shift veggies on the pan, then return to the top rack for another 5-10 minutes. Broil on 500 °F for 3-5 minutes, and you’re ready to serve!

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

How to portion this Roasted Mediterranean Recipe?

We portioned this dish into simple one-compartment meal prep containers! Lacking in the container department? Don’t worry, you can read our Ultimate Guide to Meal Prep Containers, or purchase some that we highly recommend right here!

More cauliflower meal prep ideas:

We’re big fans of broccoli’s paler cousin here at MPOF! If you want even more cauliflower meal prep ideas, consider these General Tso's Cauliflower Bowls or this flavorful Cauliflower Steak With Quinoa & Tahini for your next round of meal prep.

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

Other tips for making these Roasted Mediterranean Cauliflower Gnocchi Veggies:

  • For more tender cauliflower gnocchi pieces, try boiling or microwaving them.
  • Each bag retails for just $2.69 at Trader Joe’s, and is grown and processed in Italy!

Roasted Mediterranean Cauliflower Gnocchi & Veggies Ingredients:

  • 1 Bag of Trader Joe’s Cauliflower Gnocchi (frozen, unthawed)
  • 1 Small Red Onion (roughly cut into chunky pieces)
  • 5 C. Baby Sweet Peppers (halved lengthwise)
  • 1 Medium/Large Yellow Squash (quartered lengthwise then sliced into 1” thick pieces)
  • 1 C. Grape Tomatoes (halved)
  • Juice of ½ Lemon
  • 2 Tbsp. Avocado Oil (or your preferred high-heat safe oil)
  • 1 Medium/Large Zucchini (quartered lengthwise then sliced into 1” thick pieces)
  • 1 tsp. Pink Himalayan Salt (or Sea Salt)
  • 1 tsp. Ground Black Pepper
Roasted Mediterranean Cauliflower Gnocchi & Veggies

Roasted Mediterranean Cauliflower Gnocchi & Veggies

Roasted Mediterranean Cauliflower Gnocchi & Veggies is an easy sheet pan meal that's perfect for a fast Sunday meal prep or a quick weeknight meal when you want something tasty and nourishing. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: Mediterranean
Diet: Gluten Free
Keyword: Meal Prep, Trader Joes
Servings: 4 meals
Calories: 220kcal
Author: Nick Quintero

Ingredients

  • 1 bag Trader Joe's Cauliflower Gnocchi or gnocchi of choice
  • 5 cups baby sweet peppers halved lengthwise
  • 1 medium zucchini quartered lengthwise and cut into 1-inch pieces
  • 1 medium summer squash quartered lengthwise and cut into 1-inch pieces
  • 1 cup Grape Tomatoes halved
  • 1 small red onion cut into chunks
  • ½ Lemon juiced
  • 2 tablespoon avocado oil
  • 1 teaspoon Sea Salt
  • 1 teaspoon black pepper

Instructions

  • Preheat oven to 425 ℉.
  • To a large mixing bowl, add all ingredients except for the cauliflower gnocchi.
  • Mix until everything is well coated in the oil, lemon juice, salt, and pepper.
  • Next, empty the bowl out onto a large sheet pan.
  • Add frozen cauliflower gnocchi and spread everything out on the pan — making sure everything is level so it will cook evenly.
  • Place on top rack and roast for ~10-15 minutes then give everything a stir and return to the top rack for another ~5-10 minutes.
  • To finish, turn on the broiler (500 ℉) and let broil for ~3-5 mins to add some additional color and flavor.
  • Serve, store, and enjoy!

Video

Notes

Nutrition for 1 out of 4 servings:
4g Protein | 27.8g Carbs | 8.9g Fat | 7.4g Fiber | 220 Calories

Nutrition

Serving: 1meal | Calories: 220kcal | Carbohydrates: 27.8g | Protein: 4g | Fat: 8.9g | Fiber: 7.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

Zuppa Pomodoro Meal Prep

by Leave a Comment

Zuppa Pomodoro Meal Prep

Italian food is one of the most celebrated cuisines on the planet. How could it not be, with so many complementary flavors, ingredients, and spices? Honestly, we’d be lying if we said we weren’t a bit fanatical about it ourselves! We even love the Italian language and way of thinking, too—Mangiare per Vivere e non-vivere per mangiare, or ”eat to live, don’t live to eat”, is one Italian phrase that we feel sums up MPOF’s philosophy about food perfectly. We believe food should improve our physical well-being and taste delicious. Everyone should be able to eat in an intuitive way! Check out our article about the intuitive eating lifestyle. Our love for Italian cooking and culture is what inspires us to share today’s meal prep idea—A vegan Zuppa Pomodoro, worthy of any classy Italian restaurant!

Short on time? This Italian-inspired meal prep idea was practically created for people in a rush because it comes together in just 30 minutes! Plus, it’s chock full of healthy ingredients like hemp hearts! Hemp hearts are actually considered a nut variety, and they consist of over 30% healthy omega-3 and omega-6 fats. They are also an exceptional source of the amino acid arginine, a precursor to nitric oxide. Nitric oxide helps relax blood vessels, lower blood pressure, and reduce your heart disease risk! By consuming hemp hearts, you are also consuming one of nature’s best sources of plant-based protein. They actually rival the amount of protein in meats like lamb and beef!

Zuppa Pomodoro Meal Prep

Zuppa Pomodoro Meal Prep is a classic Italian soup recipe that can be enjoyed warm or cold. Loaded with fresh veggies, we have made this hearty soup recipe so easy that it comes together in just 30 minutes. 

Zuppa Pomodoro Meal Prep

How long will this Zuppa Pomodoro last for? 

Because this meal prep idea is tomato-based, we found that it lasted us a week in the fridge when properly stored! That means that one batch will easily last you for a whole week of prepped meals.

Can this Zuppa Pomodoro be frozen?

Yes, it can! Like most vegetable soups, we estimate it can even last you 4-6 months in the freezer!

Zuppa Pomodoro Meal Prep

How do you make this Zuppa Pomodoro?

We love this meal prep idea because of how quickly and easily it comes together! Begin by preheating your oven to 250° F. While you wait, cut the sourdough bread into cubes, and place in the oven for 20 minutes, tossing the cubes at 10 minutes. The goal is to have the bread be crunchy afterward. While waiting for this process, combine olive oil, onions, carrots, salt, and pepper in a large pot and heat on medium-high heat for 5 minutes.

Once the veggies are soft, add garlic, tomato paste, and 1 cup of the vegetable stock, mixing until the tomato paste is nice and smooth. Add in the rest of the vegetable stock and crushed tomatoes, and mix well. At this point, it’s time to put in the hemp hearts and orzo pasta, so add them and then bring the whole mixture to a boil and reduce to low, simmering for 10 minutes or until orzo is tender. Finish by removing heat and adding in fresh basil.

Zuppa Pomodoro Meal Prep

How to portion this Zuppa Pomodoro?

We strongly preferred portioning this meal prep idea into dual-compartment meal prep containers — One compartment for the soup, and one for the side of sourdough cubes. You can purchase the containers we used right here, or get more info about your container options by checking out our Ultimate Guide to Meal Prep Containers!

Zuppa Pomodoro Meal Prep

More Italian meal prep ideas:

We’re thrilled to tell you, you can eat healthy Italian food for all your prepped meals, and MPOF has the recipes you need to make that possible! This Gazpacho Meal Prep Recipe is another fantastic soup option, and you’ll want to make these Mozzarella-Stuffed Meatballs again and again! Buon appetite!

Zuppa Pomodoro Meal Prep

Other tips for making this Zuppa Pomodoro:

  • Consider buying “no salt added” versions of canned tomato products if you’re concerned about sodium intake
  • For the healthiest possible Zuppa Pomodoro, buy tomato products with no added sugar
Zuppa Pomodoro Meal Prep

Zuppa Pomodoro Meal Prep Ingredients:

  • 3 Slices Sourdough Bread, Gluten-Free
  • 1 Tablespoon Olive Oil
  • ½ Teaspoon Pepper
  • 1 Teaspoon Salt
  • 2 Tablespoons Diced Garlic
  • 1 Cup Diced Carrots
  • 6 Ounce Can Tomato Paste
  • 1 Cup Diced Onion
  • 4 Cups Vegetable Stock
  • 28 Ounce Can Fire Roasted, Crushed Tomatoes
  • ½ cup Orzo Pasta
  • ⅓ Cup Hemp Hearts
  • ½ Cup Basil, roughly chopped + more leaves for garnish
Zuppa Pomodoro Meal Prep

Zuppa Pomodoro Meal Prep

Zuppa Pomodoro Meal Prep is a classic Italian soup recipe that can b enjoyed warm or cold. Loaded with fresh veggies, we have made this hearty soup recipe so easy that it comes together in just 30 minutes. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Meal Prep
Servings: 4 meals
Calories: 396kcal
Author: Nick Quintero

Ingredients

  • 3 slices gluten-free sourdough bread
  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1 cup diced carrots
  • 1 teaspoon Salt
  • ½ teaspoon Pepper
  • 6 tablespoon diced garlic
  • 6 ounces tomato paste
  • 4 cups vegetable stock
  • 28 ounces crushed fire-roasted tomatoes
  • ½ cup orzo pasta
  • ⅓ cup hemp hearts
  • ½ cup basil roughly chopped + garnish

Instructions

  • Preheat oven to 250° Fahrenheit. Cut the sourdough into cubes, place on a large baking sheet, and place in the oven for 20 minutes, tossing after 10 minutes, until bread is crunchy.
  • While the bread is in the oven, heat a large pot over medium-high heat. Add in the olive oil, onions, carrots, salt, and pepper, cooking for 5 minutes until the vegetables are soft, and the onions are translucent. Add in the garlic and cook 1 minute more.
  • Add in the tomato paste, mixing with the vegetables, then add 1 cup of the vegetable stock. Mix well, until the tomato paste has broken up and is not lumpy. Add in the remaining vegetable stock and crushed tomatoes. Mix well.
  • To the tomato mixture, add in the orzo pasta, and hemp hearts. Bring to a boil, then turn the heat down to low, simmering for 10 minutes, or until the orzo has plumped and is tender.
  • Remove from heat and allow to cool slightly about 5 minutes. Add in the basil, and mix well. Divide among 4 dual-compartment Meal Prep On Fleek containers, and top with more basil leaves for garnish. Add sourdough croutons to the small compartment, and you have 4 meals ready to go!

Notes

Nutrition for 1 out of 4 servings:
19.8g Protein | 66.7g Carbs | 7g Fat | 12.2g Fiber | 396 Calories
 
__
Recipe courtesy of our friend:
Natalie Wiser-Orozco of The Devil Wears Parsley

Nutrition

Serving: 1meal | Calories: 396kcal | Carbohydrates: 66.7g | Protein: 19.8g | Fat: 7g | Fiber: 12.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Instant Pot Beef Barbacoa Meal Prep Bowls

by Leave a Comment

There’s just no doubt about it, meal prep fam—Summer is here and in full swing! There are about billion-and-one reasons to love our sunny season, but at MPOF one of our main ones is throwing traditional backyard barbecue parties with the people we love! However, not all barbecue is the same, and in fact, not all of it even requires you to fire up your trusty propane grill! It’s because we’re all about giving you diversity in your barbecue that we’re bringing you today’s meal prep recipe—An oh-so-easy instant pot beef barbacoa!

The word ‘barbacoa’ is actually the Mexican Spanish word for a barbecue! Barbacoa is believed to have originated in the beautiful Caribbean West Antilles during the 1500s, and it eventually spread to Mexico. Cooked traditionally, barbacoa meat is roasted over an open fire. However, this instant pot meal prep recipe does away with primitive cooking methods entirely by using, um, an instant pot (as you’ve surely guessed by now ?)! We love cooking with instant pots because they do a lot of the actual cooking for you while preserving the beneficial vitamins and minerals in the food.

Instant Pot Beef Barbacoa Meal Prep Bowls

How long will these instant pot beef barbacoa meal prep bowls last for?

When properly stored, we found this dish to last 3-5 days in the fridge That’s pretty much the perfect time frame for having this instant pot meal prep once a day for almost the entire duration of your work or school week.

Can these instant pot beef barbacoa meal prep bowls be frozen?

While we certainly encourage you to experiment with what works best for your meal prep regimen, freezing this dish may be impractical due to the suggested sides.

Instant Pot Beef Barbacoa Meal Prep Bowls

How do you make these instant pot beef barbacoa meal prep bowls?

Start by setting the instant pot to “sauté” mode, adding 1 tablespoon of avocado oil once it’s warmed up. Add the pot roast and sear 3-5 minutes on each side, looking out for a brown outer crust to form. After removing the pot roast and setting it aside, add another 1 tablespoon of oil to the pot, and sauté garlic for 5 minutes. Next, heat granulated onion, cumin, cloves, and oregano for 1 minute, then stir in and sauté adobo sauce, chipotles, lime juice, and apple cider vinegar for 1 minute. Stir in beef broth, bay leaves, salt, and black pepper, then return the beef to the pot to pressure cook on ‘HIGH’ for 70 minutes, making sure to replace the lid. Manually release pressure, flip the roast, and cook on ‘HIGH’ again, this time for just 5 minutes. Remove beef, shred with forks, and submerge in barbacoa sauce for 5 minutes. Divide meat, sauce, and garnishes into 6 equal parts, and then serve!

Instant Pot Beef Barbacoa Meal Prep Bowls

How to portion these instant pot beef barbacoa meal prep bowls?

We recommend portioning this instant pot meal prep into a 3 compartment bowl-style meal prep container! One compartment for beef, one for the ultra-healthy quinoa, and one for cilantro and other garnishes. You can get more general info about meal prep containers via our Ultimate Guide, or purchase them directly on Amazon!

Instant Pot Beef Barbacoa Meal Prep Bowls

More instant pot meal prep recipes:

If you have an awesome experience making this barbacoa and want even more instant pot meal prep recipes for next week, consider our Instant Pot Enchilada Soup or Instant Pot Ranch Chicken!

Instant Pot Beef Barbacoa Meal Prep Bowls

Other tips for instant pot meal prep:

  • Instant pots take a little while to build up the necessary pressure for effectively cooking, so make sure you give it 10-15 minutes beforehand.
  • Most parts of your instant pot are dishwasher safe. Say goodbye to post-meal scrubbing!
Instant Pot Beef Barbacoa Recipe

Instant Pot Beef Barbacoa Meal Prep Ingredients:

  • 2.5 lb. Chuck Roast Beef
  • 5 Crushed Garlic Cloves
  • 3 Bay Leaves
  • 2 Chipotle Peppers in Adobo Sauce (de-seeded, sliced)
  • 1 Lime (cut into 6 wedges)
  • Juice of 1 Lime
  • 1 ¼ C. Beef Broth/Stock
  • 2 ¼ Tbsp. Ground Cumin
  • 2 Tbsp. Apple Cider Vinegar
  • 2 Tbsp. Avocado Oil
  • 5 Tbsp. Dried Oregano
  • ½ Tbsp. Granulated Onion
  • 2 tsp. Adobo Sauce (from where chipotles were packed in)
  • 2 tsp. Pink Himalayan Salt (or Sea Salt)
  • ½ tsp. Ground Cloves
  • 1 tsp. Ground Black Pepper
  • 3 C. Cooked Quinoa
  • ¼ Diced Red Onion
  • ½ C. Fresh Cilantro
Instant Pot Beef Barbacoa Meal Prep Bowls

Instant Pot Beef Barbacoa Meal Prep Bowls

Rich with subtle spicy and deep flavors, this Instant Pot beef barbacoa meal prep recipe makes for the perfect simple, delicious, and easy dish that works for both a weekday meal prep and quick dinners. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 1 minute
Total Time: 11 minutes
Course: Lunch, Main Dish
Cuisine: Brazilian
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 575kcal
Author: Nick Quintero

Ingredients

  • 2.5 pounds chuck roast beef
  • 5 cloves garlic crushed
  • 3 bay leaves
  • 2 chipole peppers in adobo sauce de-seeded and sliced
  • 1 lime cut into 6 wedges
  • 1 lime juiced
  • 1 ¼ cup beef broth or bone broth
  • 2 ¼ tablespoon cumin
  • 2 tablespoon Apple Cider Vinegar
  • 2 tablespoon avocado oil
  • 1.5 tablespoon Dried oregano
  • ½ tablespoon granulated onion
  • 2 teaspoon adobo sauce from the chipotles can
  • 2 teaspoon Sea Salt
  • ½ teaspoon ground clove
  • 1 teaspoon black pepper
  • 3 cups cooked quinoa
  • ¼ small red onion diced
  • ½ cup Fresh cilantro

Instructions

  • Set Instant Pot to “Sauté” mode. Once heated, add 1 tablespoon oil.
  • Next, add chuck roast and let sear for ~3-5 minutes (do not adjust/check beef for at least 3 minutes), or until seared brown crust forms. Repeat on the other side then remove from Instant Pot and set aside.
  • Remaining on “Sauté” mode, add remaining 1 tablespoon of oil and add crushed garlic. Let sauté ~5 minutes.
  • Add dried aromatics (granulated onion, cumin, cloves, oregano), stir, and let heat ~1 minute. Then, add adobo sauce, chipotles, lime juice, apple cider vinegar — stir well and let sauté ~1 minute.
  • Now, add beef broth, bay leaves, salt, and black pepper. Stir well once again and return chuck roast to the Instant Pot.
  • Cover and set to “High-Pressure Cook” mode for 70 minutes.
  • Manually release pressure, flip chuck roast over, and cook again at high pressure for 5 minutes. Once finished, this time, allow for natural steam venting/depressurizing.
  • Once depressurized, remove chuck roast and place onto a sturdy/durable surface (such as a cutting board) and using 2 forks, shred meat into desired sized pieces and discard large chunks of fat.
  • Remove and discard all 3 bay leaves.
  • Return and submerge shredded barbacoa meat into barbacoa sauce and let marinate for ~5 minutes.
  • Divide meat, quinoa, limes into 6 portions and top with red onion, fresh cilantro, and a drizzle of barbacoa sauce.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings:
41.4g Protein | 22.6g Carbs | 34g Fat | 3.7g Fiber | 575 Calories

Nutrition

Serving: 1meal | Calories: 575kcal | Carbohydrates: 22.6g | Protein: 41.4g | Fat: 34g | Fiber: 3.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Instant Pot Chicken Enchilada Soup

by 10 Comments

Instant Pot Chicken Enchilada Soup

Instant Pot Chicken Enchilada Soup - just imagine all the savory flavors of chicken enchiladas served in a warm bowl of soup. This instant pot meal prep recipe takes only 15 minutes to put everything together. It’s one of those heart-healthy soups that can be enjoyed year-round. It’s a go-to soup especially on the days you feel you need that extra boost of energy. I’m sure this is gonna make your family’s favorite list after just one bowl.

So you don’t own an electric pressure cooker and you’re thinking maybe this is not for you - think again. This delicious instant pot meal prep recipe can be made using a pressure cooker, slow cooker or stovetop. Whatever you have available use it.

Instant Pot Chicken Enchilada Soup

How long will this Instant Pot Chicken Enchilada Soup last for?

We did some investigation and we’ve found that this super easy instant pot meal prep recipe will last about 3 to 4 days in the refrigerator if properly stored. We recommend that you use these glass meal prep containers.

These meal prep containers are microwave, fridge, and freezer safe. It makes getting lunch organizer pretty easy. Just portion it up and you’re good to go. The airtight and leakproof lids help keep it fresher for longer.

Instant Pot Chicken Enchilada Soup

Can Instant Pot Chicken Enchilada Soup be frozen?

This awesome Instant Pot meal prep recipe can definitely be frozen. Ensure that the soup has completely cooled down. Once it has cooled, transfer it into your meal prep containers and pop them into the freezer. Also, we advise that you save your garnishes for after you warm it up.

To reheat, allow it to thaw out on its own and then pop it into the microwave. Top it off with your choice of a dollop of plain non-fat Greek yogurt and lunch is served. Yum!!

Instant Pot Chicken Enchilada Soup

How do you make Instant Pot Chicken Enchilada Soup?

Creating this mouth-watering instant pot meal prep recipe is fairly easy. It’s so simple yet so satisfying. It’s like throwing everything into the pot and let it do the work for you while you work on prepping another meal prep recipe for the upcoming week.

You start by sauteing the onions, poblano peppers and corn until the onions are slightly brown. Then you add in the protein-packed black beans, chunky red tomatoes, the chicken broth, and enchilada sauce. Afterward, you throw in the chicken breasts and all of your herbs and spices to which enhances the flavor and smell of the soup.

Once that is done if you’re using a pressure cooker you set it on high for 20 minutes and let it do its stuff. Fusing and combing all the delicious flavors into one wholesome meal.

Next step is to remove the chicken breasts and shred it up and add it back to the pot. Now it’s time to garnish with your favorite topping and serve. If you’re not going to enjoy a bowl right away, just portion and store once it has cooled down properly.

Instant Pot Chicken Enchilada Soup

How to portion Instant Pot Chicken Enchilada Soup?

This flavorsome instant pot meal prep recipe produces 4 servings which are both hearty and healthy.

More Instant Pot Chicken meal prep recipes:

Want to spice up your weekly menu with more amazing instant pot meal prep recipes, go check out our 20+ meal prep instant pot recipes. You will have a variety of options you can create for your family for weeks to come.

Instant Pot Chicken Enchilada Soup

Other tips for making Instant Pot Chicken Enchilada Soup:

  1. This soup can also be transformed into a  dairy-free option by eliminating the Greek yogurt altogether.
  2. You can swap out the Greek yogurt for a dollop of low fat or non-fat sour cream if that’s your preference.
  3. If you’re not comfortable using chicken stock/ broth, swap it out for vegetable stock instead.
  4. This wholesome Instant Pot meal prep recipe can be paired with a few slices of avocado or some crunchy tortilla chips.

This instant pot chicken enchilada soup is a perfect gluten-free option to add to your list. It’s packed with protein to help provide your family with that energy boost they need to handle the challenges for the upcoming week. It is also a great source of fiber which helps maintain a healthy digestive tract and promote low cholesterol levels.

Have you tried Instant Pot Chicken Enchilada Soup before? We’d love to know if it was a hit will your family. Feel free to comment below.

Meal Prep Containers by Meal Prep on Fleek x Goodcook
Chicken-Enchilada-Soup-Pinterest

Instant Pot Chicken Enchilada Soup Ingredients:

  • 2 Small Boneless, Skinless Chicken Breasts (~1lb.)
  • 32 oz. Chicken Broth or Stock
  • 5 oz. Canned Diced Tomatoes (inc. liquid)
  • 15 oz. Canned Black Beans (rinsed and drained)
  • 8 oz. Package Red Enchilada Sauce
  • ½ C. Water
  • ½ C. Frozen Corn
  • ¼ C. Plain, Unsweetened Greek Yogurt
  • ½ Medium Onion (diced)
  • 1 Large Pablano Pepper (diced)
  • 2 Tbsp. Avocado Oil
  • 3 Tbsp. Fresh Cilantro (chopped; for cooking) + 2 Tbsp. for garnish
  • 2 Tbsp. Grated Garlic
  • 5 Tbsp. Ground Cumin
  • 5 Tbsp. Dried Oregano
  • 1 tsp. Pink Himalayan Salt
  • 1 tsp. Ground Black Pepper
  • Juice of 1 Lime
  • Optional: Sliced Green Onions, Sliced Jalapeño
Instant Pot Chicken Enchilada Soup

Instant Pot Chicken Enchilada Soup

This instant pot chicken enchilada soup is simple to make and full of delicious enchilada flavor!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 33 minutes
Total Time: 48 minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 366kcal
Author: Nick Quintero

Ingredients

  • 1 pound Chicken Breast skinless and boneless
  • 32 ounces chicken broth or stock
  • 14.5 ounces canned diced tomatoes including liquid
  • 15 ounces canned black beans rinsed and drained
  • 8 ounces red enchilada sauce
  • ½ cup Water
  • ½ cup Frozen corn
  • ¼ cup plain, non-fat Greek Yogurt
  • ½ medium onion diced
  • 1 large poblano pepper diced
  • 2 tablespoon avocado oil
  • 3 tablespoon Fresh cilantro chopped for cooking + 2 tablespoon for garnish, if desired
  • 2 tablespoon grated garlic
  • 1.5 tablespoon ground cumin
  • 1.5 tablespoon Dried oregano
  • 1 teaspoon Sea Salt

Instructions

  • Heat Instant Pot to Sauté on high mode, then once hot, add avocado oil.
  • Next, sauté onions, garlic, pablano pepper, and frozen corn for ~7-10 minutes, or until onions are slightly browned.
  • Add canned and liquid ingredients as well as chicken breasts, seasonings, and herbs.
  • Turn off sauté mode and cover with the instant pot lid. Set to pressure cook on high for 20 minutes. Let naturally release pressure for 5 minutes, then manually release remaining pressure.
  • Remove chicken breasts and place onto a cutting board.
  • Using 2 forks, shred chicken breasts and return shredded chicken to the soup.
  • Once ready to enjoy, serve with greek yogurt, cilantro garnish, and optional toppings.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
36.6g Protein | 37.7g Carbs | 11.5g Fat | 10g Fiber | 366 Calories

Nutrition

Serving: 1meal | Calories: 366kcal | Carbohydrates: 37.7g | Protein: 36.6g | Fat: 11.5g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Teriyaki Chicken and Pineapple Fried Rice

by 2 Comments

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

Sheet Pan Teriyaki Chicken and Pineapple Fried Rice

Easy Sheet Pan Teriyaki Chicken and Pineapple Fried Rice is the best of all worlds; sweet, spicy and savory rolled into one fast dish! 

Sheet Pan Teriyaki Chicken and Pineapple Fried Rice

We love making sheet pan meals. They are great for fast meal prep recipes. Everything can go on a single pan and get cooked at once, and clean-up is a breeze! Doesn't that sound like a dream? Four meals ready in less than 50 minutes? Yup. This is real life folks. 

The other time saver with this recipe is that all of the ingredients are available at your local Target retailer. And we mean all of them. Yup! Not only can you grab the food items for this recipe, but you can also grab the sheet pan, foil, and your Good Cook meal prep containers. It's one-stop shopping at it's finest. 

This Sheet Pan Teriyaki Chicken and Pineapple Fried Rice recipe is not only easy to put together, but it is guaranteed to satisfy for your craving for unhealthy takeout food, too.

You won't find any mystery ingredients in this dish. We brought together all of your favorite flavors using only whole ingredients. And the sweet pineapple combined with the savory flavors of the ham and teriyaki sauce is OUT OF THIS WORLD! 

How To Make Teriyaki Chicken And Pineapple Fried Rice on a sheet pan

Preheat your oven.

Using foil, create a baking dish-like shape by folding edges of foil over a few times to create makeshift walls and pinch corners together create a decent seal — place onto a baking sheet so that proportionally, it takes up half the baking sheet. Optional: Prior to placing foil “baking dish” onto baking sheet, line baking sheet with foil for even easier clean up later on.

Next, place pounded chicken breasts in foil “baking dish” and cover with ½ cup teriyaki sauce. Bake for 15 minutes.

While the chicken bakes, in a medium bowl mix rice, oil, frozen veggies, onion, pineapple, ham, ginger, and garlic until well-combined. Set aside until chicken has finished cooking for 15 minutes.

Then, spread rice mixture onto empty half of baking sheet and continue to bake for another ~10-15 minutes, or until chicken is fully-cooked (reaching internal temperature of 165℉).

Remove from oven, pour remaining ½ cup teriyaki sauce over chicken breasts to finish and serve with pineapple oven fried rice (and optional ingredients).

We like to serve it in our meal prep containers over mixed greens and finish it off with sesame seeds, but that is entirely optional. 

Tips for storing

You could opt to go with any container in our Good Cook meal prep container line, but we decided to use the teal two-compartment one. This allows us to keep the pineapple fried rice and teriyaki chicken separate. This container has one 2 cup section and one 1 cup section. If you haven't grab your containers yet, they are now available at Target stores nationwide. Or, if you want to do what we like to often do and shop online, you can grab them at Target.com too!

Meal Prep Containers at Target

This recipe makes 4 servings. It will last up to 4 days in the refrigerator. We have also tried freezing the rice and it works very nicely. So, you can always double or triple the rice recipe to have leftovers on hand for upcoming weeks. We would not recommend freezing the cooked chicken. 

Sheet Pan Teriyaki Chicken and Pineapple Fried Rice Ingredients:

  • 2 lbs. Chicken Breasts (boneless, skinless; pounded until ~½” -1” thick)
  • 2 C. Cooked Brown Rice (preferably day old rice)
  • 1 C. Gluten-free Teriyaki Sauce (divide in half)
  • ¼ C. Fresh Pineapple Chunks (or canned)
  • ¼ C. Diced Ham (uncured)
  • ¼ C. Diced Red Onion
  • 3 tsp. Sesame Oil
  • ½ tsp. Ground Ginger
  • 1 Grated Garlic Clove
  • ½ C. Frozen Diced Veggie Mix (such as peas, carrots, corn, green beans)
  • Optional: 1 tsp. Black Sesame Seeds; 4 C. Mixed Greens
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice

Sheet Pan Teriyaki Chicken and Pineapple Fried Rice

Easy Sheet Pan Teriyaki Chicken and Pineapple Fried Rice is the best of all worlds; sweet, spicy and savory rolled into one fast dish! 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 520kcal
Author: Nick Quintero

Ingredients

  • 2 pounds Chicken Breast boneless/skinless pound to 1 inch thick
  • 2 cups cooked brown rice preferably day old rice (this gives a better "fried rice" texture)
  • 1 cup Gluten Free Teriyaki Sauce divide in 2
  • ¼ cup fresh pineapple diced
  • ¼ cup ham diced
  • ¼ cup red onion diced
  • 1 tablespoon sesame oil
  • ½ teaspoon Ground Ginger
  • 1 clove garlic grated
  • ½ cup diced frozen mixed veggies

Optional

  • 1 teaspoon black sesame seeds
  • 4 cups mixed greens

Instructions

  • Preheat oven to 400℉.
  • Using foil, create a baking dish-like shape by folding edges of foil over a few times to create makeshift walls and pinch corners together create a decent seal — place onto a baking sheet so that proportionally, it takes up half the baking sheet. Optional: Prior to placing foil “baking dish” onto baking sheet, line baking sheet with foil for even easier clean up later on.
  • Next, place pounded chicken breasts in foil “baking dish” and cover with ½ cup teriyaki sauce. Bake for 15 minutes.
  • While the chicken bakes, in a medium bowl mix rice, oil, frozen veggies, onion, pineapple, ham, ginger, and garlic until well-combined. Set aside until chicken has finished cooking for 15 minutes.
  • Then, spread rice mixture onto empty half of baking sheet and continue to bake for another ~10-15 minutes, or until chicken is fully-cooked (reaching internal temperature of 165℉).
  • Remove from oven, pour remaining ½ cup teriyaki sauce over chicken breasts to finish and serve with pineapple oven fried rice (and optional ingredients).
  • Serve, store, and enjoy!

Notes

Nutrition information for 1 out of 4 meals (including optional sides)
64.1g Protein | 44.1g Carbs | 7.3g Fat | 4g Fiber | 520 Calories

Nutrition

Serving: 1meal | Calories: 520kcal | Carbohydrates: 44.1g | Protein: 64.1g | Fat: 7.3g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Indonesian Grain Bowl

by 4 Comments

How to Make an Indonesian Grain Bowl

Indonesian Grain Bowl

Are you looking for a rich, flavorful vegan meal prep recipe? Then try our Indonesian Grain Bowls recipe! These bowls are protein-packed and filled with nutritious goodness. Our Indonesian Grain Bowls are also satisfying and delicious! Even when you're preparing the dish, mouths will water. The pungent aroma comes from the sweet and savory blend of ginger, garlic, sugar, chiles, and soy sauce. We guarantee you will enjoy cooking and eating this tasty vegan meal. 

Our vegan Indonesian Grain Bowls are the perfect springtime lunch for everyone. From busy professionals to students and even stay at home moms. As a matter of fact moms, you may get your kids to like vegan recipes after they try this meal. It's THAT good!

Indonesian Grain Bowl

Indonesian Grain Bowl Ingredients: 

For the Sauce:

  • 1 Cup Coconut Aminos (or soy sauce)
  • 1 Cup Palm Sugar (or brown sugar)
  • 2 Teaspoons Finely Diced Fresh Ginger
  • 2 Teaspoons Finely Diced Fresh Garlic
  • 6 Thai Chiles, Finely Diced*

For The Bowls:

  • 2 8 Ounce Packages Tempeh
  • 2 Teaspoons Olive Oil, divided
  • 1 Pound Green Beans, ends trimmed
  • 5 Cups Cauliflower Florets, or one medium head
  • 12 ounce bag Bean Sprouts

How long will this recipe last for?

On average, Indonesian Grain Bowls last for up to 5 days. But since there are collective ingredients, let's break down their fridge life individually. 

Cooked tempeh (the star of the show) lasts for up to 7 days in the refrigerator. However, cooked vegetables only last for up to 4 days. The sauce can last longer than both the vegetables and tempeh, as soy sauce lasts for up to 2 years in the fridge. We suggest cooking fresh vegetables after 4 days if you still have leftover tempeh. Or you can use the tempeh for another dish. You can add it to any entree or salad. 

Can Indonesian Grain Bowls be frozen?

Yes, you can freeze Indonesian Grain Bowls. Tempeh holds up well in the freezer raw or cooked, so no problem there! Simply thaw tempeh in the refrigerator and cook or heat it up when you're ready. Sauces last 4 to 6 months in the freezer and should be stored away in heavy-duty freezer bags. We recommend these freezer bags from Amazon. As for the vegetables, they last for 2-3 months once cooked. Just don't cook them all the way through if you plan on freezing them. You can store them in storage bags too. 

How do you make Indonesian Grain Bowls?

Making this vegan meal prep recipe is actually quite simple and fast! The total time for prepping and cooking is 30 minutes for servings. 

Let's start with the sauce. The first three minutes are for the sugar to dissolve. Once that's done, move on to the tempeh, but watch the sauce as it continues to cook. 

Cut the tempeh in halves, then width wide and then horizontally. Cook each batch of tempeh for four minutes each (two minutes per side). The sauce finishes cooking in 10 minutes. 

The last thing is the vegetables, which only takes six minutes. 

Then just plate, serve, and enjoy! 

Indonesian Grain Bowl

How to portion this recipe:

Dividing your Indonesian Grain Bowls into meals is easy with minimal container usage. This vegan meal prep recipe yields four servings, so four meals. Divvy up 4 pieces of tempeh per container along with green beans, cauliflower, and sprouts. Drizzle the sweet and savory sauce over the meal or pack it in a sauce cup and put it inside the container. You only need a one-compartment meal prep container for Indonesian Grain Bowls. 

More tempeh meal prep recipes:

Omg, have you tried our Mole Tempeh Enchiladas? Well, now you have to! This is another easy and delicious vegan meal prep recipe that will give you all the Mexican restaurant feels. Give this one a try, and also have a look at more vegan meal prep bowls here: 

Mushroom Carnitas Burrito Bowls

Macrobiotic Bowl

General Tso's Cauliflower Bowls 

Quinoa Chickpea Taco Bowls

Loaded Mediterranean Bowl Meal Prep

Coffee Almond Quinoa Breakfast Bowl

Indonesian Grain Bowl

Other tips for making Indonesian Grain Bowls:

  • You can bake or pan fry tempeh. Either way, be sure not to burn it. But you do want it crispy.
  • Uncooked tempeh lasts for up to 10 days in the refrigerator. The longer it sits in there, the longer it ferments and the richer the flavor. 
  • Dipping tempeh helps to season it. 
  • Thai chiles are very hot and spicy. Use accordingly or not at all. You can substitute the chiles for spices that don't pack on the heat. Turmeric, for example, is a spice that pairs well with garlic and ginger. 
  • The sauce you make for Indonesian Grain Bowls is a variation of the traditional Indonesian sauce, Kecap Manis. You can use this sauce recipe or get the real stuff straight from Indonesia on Amazon. 
Meal Prep on Fleek x GoodCook Meal Prep Containers
Indonesian Grain Bowl
Indonesian Grain Bowl
Indonesian Grain Bowl

Indonesian Grain Bowl

These Indonesian Grain Bowls are super satisfying thanks to an abundance of complex carbohydrates, protein, and fiber. This vegan recipe is easy to throw together and is layers full of tempeh, green beans, bean sprouts, and cauliflower; all finished off with a sweet and savory sauce. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: Indonesian
Keyword: Meal Prep, Tempeh
Servings: 4 meals
Calories: 626kcal
Author: Nick Quintero

Ingredients

Sauce

  • 1 cup Coconut Aminos
  • 1 cup palm sugar or brown sugar
  • 2 teaspoon finely diced fresh ginger
  • 2 teaspoon finely diced fresh garlic
  • 6 Thai Chiles finely diced

For The Bowls

  • 16 ounces Tempeh gluten free, if needed
  • 2 teaspoon olive oil divided
  • 1 pound green beans end trimmed
  • 5 cups cauliflower florets
  • 12 ounces bean sprouts

Instructions

  • Heat a pot over medium heat, and add all the sauce ingredients, stirring occasionally until the sugar is dissolved about 3 minutes.
  • Cut the tempeh in halves, then quarters width-wise, and finally horizontally, so you end up with 8 good sized planks per package, 16 planks total.
  • Heat a pan that has a lid over medium heat, and add 1 teaspoon olive oil. When the sugar has dissolved in the sauce, using tongs, dip 8 tempeh planks in the sauce, then add to the pan. Dipping them helps to season them. Cook on one side for about 2 minutes, until you have a nice deep color, but is not burnt. Flip, and cook for 2 minutes more. Reserve to a plate, and repeat with the next batch of tempeh planks.
  • As you cook, keep an eye on your sauce, stirring occasionally until it reduces to a syrup consistency. This will take about 10 minutes. Remove from heat. The sauce will thicken as it cools.
  • Quickly rinse out the pan after cooking the tempeh, and return to medium heat. Add the green beans with ¼ cup water, and cover, steaming for about 4 minutes, stirring once halfway through until the beans are bright green and water no longer remains in the pan. Reserve to a plate, then repeat with the cauliflower. Do the same with the bean sprouts, but only cook for 2 minutes.
  • Divide the green beans, cauliflower, and sprouts among 4 meal prep containers, and top with the tempeh planks. Drizzle with sauce, store, serve, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
31.6g Protein | 106.4g Carbs | 10g Fat | 12.6g Fiber | 626 Calories
__
*Cooks Notes:
  • Six Thai chiles in the sauce can be very spicy. If you don’t like very spicy foods, use less or none at all.
  • The sauce is an adaptation of Kecap Manis, an Indonesian staple condiment.

Nutrition

Serving: 1meal | Calories: 626kcal | Carbohydrates: 106.4g | Protein: 31.6g | Fat: 10g | Fiber: 12.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Mushroom Tetrazzini

by Leave a Comment

One Pan Mushroom Tetrazzini

Who said eating vegan couldn't be enjoyable and delicious? Our One Pan Mushroom Tetrazzini dish defies mundane, non-appetizing assumptions about vegan eating. This Italian-inspired vegan meal prep recipe is hearty and comforting. The combination of mushrooms, vegan cream, and gluten-free breadcrumbs create a meaty, texturized dish. This meal is so good it's hard to believe the dish is vegan! One Pan Mushroom Tetrazzini is perfect for dinner with the family and leftovers for lunch. 

This vegan meal prep idea features cremini mushrooms. Cremini mushrooms are a superfood vegetable packed with loads of nutrients. Not only are these mushrooms nutritious, but they're also an excellent substitute for meat. The mushrooms, roux, and pasta make this delicious dish very filling. Everyone will be impressed with such a satisfying and savory vegan entree.

How long will Mushroom Tetrazzini last for?

Mushroom Tetrazzini lasts for 3-4 days when kept in an airtight container. You can store meals and leftovers in a one-compartment or two-compartment meal prep container.

Can Mushroom Tetrazzini be frozen?

Yes, you can freeze Mushroom Tetrazzini for 2-3 months. Be sure to freeze only once the leftovers have cooled. Transfer Mushroom Tetrazzini from the pan to a freezer-friendly glass container. When you're ready to enjoy later, thaw the dish in your refrigerator overnight. Then you can pop the container in the oven at 350 degrees for 20 minutes to reheat. 

How do you make Mushroom Tetrazzini?

Mushroom Tetrazzini is a simple vegan and gluten-free dish to make. Preparation and cook time take less than 45 minutes. 

To start, preheat your oven to 400 degrees Fahrenheit. You can bake Mushroom Tetrazzini in a cast-iron Dutch oven or casserole dish. As the oven is preheating, prepare the cremini mushrooms by browning them in a large oven-proof skillet. Browning takes 5-7 minutes. Once mushrooms are ready, remove them from the skillet. Add the remaining vegan butter to the skillet on medium heat to cook the shallots and garlic. After that, continue making the roux by adding flour, plant milk, vegetable stock, parsley, and yeast. Now that your creamy vegan sauce is well mixed, add mushrooms and spaghetti. Cook for 5 minutes, stirring frequently. 

The final touches at this point are the breadcrumbs. Sprinkle the panko on top and bake in the oven for 15 minutes. By this time, Mushroom Tetrazzini looks and smells delicious as you remove it from the oven! But be sure to let the dish rest for 15 minutes before digging in and dividing up into future meals. 

One Pan Mushroom Tetrazzini

One Pan Mushroom Tetrazzini Ingredients:

  • ½ Cup Vegan Butter
  • 16 Ounces Cremini Mushrooms, sliced
  • 1½ Teaspoons Salt, divided
  • 1 Large Shallot, finely diced (about ⅓ cup)
  • 1 Tablespoon Garlic, finely diced
  • ¼ Cup Gluten Free All Purpose Flour
  • 3 Cups Plant Milk
  • 2 Cups Vegetable Stock
  • ¼ Cup Nutritional Yeast
  • ⅓ Cup Italian Flat Leaf Parsley, roughly chopped, plus more for garnish
  • 1 Pound Gluten Free Spaghetti (we used Banza brand)
  • 2 Tablespoons Lemon Juice
  • ½ Cup Gluten Free Panko Breadcrumbs
One Pan Mushroom Tetrazzini
One Pan Mushroom Tetrazzini

How to portion Mushroom Tetrazzini?

This particular vegan meal prep recipe yields 4 servings. Use a 2-compartment meal prep container, filling the bigger space with Mushroom Tetrazzini. The smaller part of the container is for the salad. 

More Vegan Mushroom meal prep recipes:

Despite their look, mushrooms are hearty and make amazing belly-warming comfort dishes. Here are more comforting vegan mushroom recipes: 

Cremini Mushroom Meatloaf

Honey Garlic Mushroom Meatballs

Vegan Mushroom Quinoa Breakfast Hash

Other tips for making Mushroom Tetrazzini:

  • We use cremini mushrooms. You can also use portobellini, baby bella, or brown button mushrooms. These mushrooms are heartier than white mushrooms. 
  • For crispier breadcrumbs, cook them in a skillet with olive oil until brown. 
  • You can cook Mushroom Tetrazzini on the stovetop. Cook spaghetti as usual in a separate pot. Cook sauce and mushrooms on the stove as well. Once everything is cooked, combine in a pot or pan. Add breadcrumbs, garnish, and serve. 
One Pan Mushroom Tetrazzini
Meal Prep on Fleek x GoodCook recommended Meal Prep Containers
One Pan Mushroom Tetrazzini
One Pan Mushroom Tetrazzini

One Pan Mushroom Tetrazzini

Super creamy, rich and comforting. This One Pan Mushroom Tetrazzini is a one pot wonder that is ready in less than 45 minutes. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Meal Prep, Mushrooms
Servings: 4 meals
Calories: 563kcal
Author: Nick Quintero

Ingredients

  • ½ cup vegan butter
  • 16 ounce crimini mushrooms sliced
  • 1 ½ teaspoon Salt divided
  • 1 large shallot finely diced (about ⅓ cup)
  • 1 tablespoon garlic finely diced
  • ¼ cup gluten-free all purpose flour
  • 3 cups plant based milk or milk of choice
  • 2 cups vegetable stock
  • ¼ cup nutritional yeast
  • ⅓ cup Italian flat leaf parsley roughly chopped
  • 1 pound gluten free spaghetti or pasta of choice (we used Banza brand)
  • 2 tablespoon lemon juice
  • ½ cup gluten free panko breacrumbs

Instructions

  • Preheat oven to 400 degrees Fahrenheit. In a very large oven-proof skillet over medium heat, add 2 tablespoons of vegan butter with sliced mushrooms. Cook until the mushrooms release their water, and have browned on both sides, 5 - 7 minutes. Season with ½ teaspoon salt, mix well, then remove to a plate and reserve.
  • To the pan, add in the remaining vegan butter, shallot, and garlic, cooking under medium heat, until the shallot is translucent, about 3 minutes. Add in the remaining salt and flour, whisking until everything is combined well, and the flour has cooked; about 1 minute.
  • Slowly add in the plant milk while whisking, to prevent the mixture from clumping. Add in the vegetable stock, turn the heat to medium-high, and whisk until the mixture thickens, about 5 minutes. Add the nutritional yeast, and parsley. Mix well.
  • Add the mushrooms and spaghetti to the pan, breaking the pasta in half before adding. Mix to coat, and cook until the spaghetti has softened slightly, mixing frequently; about 3-5 minutes.
  • Sprinkle the panko on the top of the pan, remove from the stove, and bake in the oven for 15 minutes, until bubbly, and the breadcrumbs have browned. Remove from oven, and let rest for 10 minutes before dividing among 6 containers. Serve with green salad and tomatoes. Store in your MPOF meal prep containers.

Notes

Nutrition for 1 out of 4 servings:
23.7g Protein | 57.7g Carbs | 29.7g Fat | 12.4g Fiber | 563 Calories

Nutrition

Serving: 1meal | Calories: 563kcal | Carbohydrates: 57.7g | Protein: 23.7g | Fat: 29.7g | Fiber: 12.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Mole Tempeh Enchiladas

by Leave a Comment

We think there’s a serious misconception about vegan food. Many people who haven’t tried it assume it to be bland and unappealing—Like some sort of plant-based astroturf. And it’s this myth that we want to dispel at MPOF; with all our vegan meal prep recipes, but especially the one we have for you today! To truly “spice up”  your prep this week, we highly suggest trying out these unbelievably delicious, 100% vegan Mole Tempeh enchiladas! 

Packed with over 20g of protein and 13g of fiber per serving, we’re sure this vegan meal prep recipe will satisfy our readers with even the most voracious of appetites! Plus, we’ll show you how to make your own homemade sauce, which is really just the icing on the cake (er, the mole on the enchiladas, if you will)!

Mole Tempeh Enchiladas

If you love enchiladas then you will love this authentic vegan twist! These easy to prepare Mole Tempeh Enchiladas are made with a homemade mole sauce, protein-rich tempeh, cheese, and corn tortillas. 

Meal Prep on Fleek x Goodcook recommended Meal Prep Containers

How long will Mole Tempeh Enchiladas last for?

In the refrigerator, we found them to last about 2 days from the date of cooking, so make sure you eat them up quickly (we promise, you’ll want to anyway). 

Can Mole Tempeh Enchiladas be frozen?

Yes, they can, and for quite a while, too—We estimate about 3 months frozen shelf life.

Mole Tempeh Enchiladas

How do you make Mole Tempeh Enchiladas?

Begin by de-stemming and de-seeding the chiles, then pouring hot water over them. Dice the tempeh into bite-sized chunks, then toss in olive oil, salt, and pepper. Bake for 10 minutes until golden brown. 

While the tempeh bakes, prepare your mole sauce (or simply buy it premade). Prepare enchilada filling and roll ¼ into each of the 8 tortillas and place them into the dish. Add generous sauce on top, and cover with aluminum foil, and bake for 15 minutes. Remove foil and add ½ cup more vegan cheese on top, then bake for an additional 5 minutes. 

Mole Tempeh Enchiladas

How to portion Mole Tempeh Enchiladas?

This vegan meal prep recipe makes 4 servings, with 2 enchiladas per serving. So, we recommend putting two enchiladas in each of your meal prep containers. Not sure which containers are best for your needs? Head over to our article, Ultimate Guide to Meal Prep Containers to explore other options!

Mole Tempeh Enchiladas

More Vegan Meal Prep recipes:

Did these enchiladas have you saying “holy moly”? 

You can also sample our enchiladas options:

Mole Tempeh Enchiladas

Other tips for making Mole Tempeh Enchiladas:

  1. Be sure to microwave your tortillas—Doing so is a healthier alternative to traditional deep-frying
  2. When making the mole sauce, be sure to slowly add the broth to avoid clumps

Mole Tempeh Enchiladas Ingredients:

For the Sauce

  • 1 Ounce dried California Chiles
  • 2 Teaspoons Olive Oil
  • ½ Cup Onion, diced
  • 1 Teaspoon Fresh Garlic, minced
  • 2 Tablespoons Dates, diced
  • ½ Teaspoon Dried Oregano
  • ¼ Teaspoon Cumin
  • ¼ Teaspoon Fennel Seed (Anise)
  • ⅛ Teaspoon Allspice
  • 1 Teaspoon Salt
  • ½ Teaspoon Pepper
  • 2 Tablespoons Tomato Paste
  • 2 Teaspoons Cocoa Powder
  • 1 Cup Vegetable Broth
  • 2 Teaspoons Brown Sugar
  • 1½ Tablespoons Lemon Juice
  • 1 Corn Tortilla

For the Enchiladas 

  • 1 - 8 Ounce Package Tempeh
  • 2 Teaspoons Extra Virgin Olive Oil
  • ½ Teaspoon Salt
  • ¼ Teaspoon Pepper
  • 4 Ounce Can Green Chiles
  • ½ Cup Onion, diced
  • 8 Corn Tortillas
  • 1½ Cups Vegan Shredded Cheddar or Pepper Jack Cheese
Mole Tempeh Enchiladas

Mole Tempeh Enchiladas

If you love enchiladas then you will love this authentic vegan twist! These easy to prepare Mole Tempeh Enchiladas are made with a homemade mole sauce, protein-rich tempeh, cheese, and corn tortillas. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Meal Prep, Tempeh
Servings: 4 meals
Calories: 421kcal
Author: Nick Quintero

Ingredients

For The Sauce

  • 1 ounce dried fruit medley
  • 2 teaspoon olive oil
  • ½ cup onion diced
  • 1 teaspoon fresh garlic minced
  • 2 tablespoon dates diced
  • ½ teaspoon dried oregano
  • ¼ teaspoon cumin
  • ¼ teaspoon fennel seed Anise
  • ⅛ teaspoon allspice
  • 1 teaspoon Salt
  • ½ teaspoon Pepper
  • 2 tablespoon tomato paste
  • 2 teaspoon cocoa powder
  • 1 cup vegetable broth
  • 2 teaspoon brown sugar
  • 1 ½ tablespoon lemon juice
  • 1 corn tortilla

For the Enchiladas

  • 8 ounces Tempeh
  • 2 teaspoon olive oil
  • ½ teaspoon Salt
  • ¼ teaspoon Pepper
  • 4 ounces canned green chiles
  • ½ cup onion diced
  • 8 corn tortillas
  • 1 ½ cups vegan shredded cheddar cheese or pepper jack (can sub for regular cheese if not vegan)

Instructions

  • Preheat oven to 400 degrees Fahrenheit.
  • In a large pot, bring 6 cups of water to a boil. De-stem, and de-seed the chiles, and place in a heatproof bowl. Pour the boiling water over the chiles, and let sit for 15 minutes to soften and re-constitute the chiles.
  • While the chiles are soaking, break up the tempeh into bite-sized chunks. Toss with olive oil, salt, and pepper. Place on a pan, and bake in the oven for 10 minutes, until golden brown. Remove from oven and allow to cool slightly.
  • While the tempeh bakes, make the mole sauce. If you want to skip making it, you can absolutely buy it already made at the grocery store. Heat a pot over medium heat, and add the olive oil. When the oil starts to shimmer, add in the onion. Cook for 3 minutes, until softened, then add the garlic, and cook 1 minute more. Add in the dates, oregano, cumin, fennel, allspice, salt, and pepper, and cook until fragrant, about 1 minute. Add in the tomato paste and cocoa powder mixing well, then add the vegetable broth slowly, while whisking to avoid a clumpy sauce. Turn heat to high, add in lemon juice, and bring to a simmer, about 5 minutes. Remove from heat, and put the sauce and drained chiles carefully into a blender, as it will be very hot. Add the tortilla, and carefully blend until very smooth, using a towel over the lid of the blender to protect yourself
  • To make the enchiladas, spray the tortillas with a bit of oil, then wrap in a wet paper towel, and microwave for one minute. This helps soften the tortillas and make them more pliable so they don’t crack when you roll them. It’s also better and faster than traditional frying.
  • Spoon some enchilada sauce to coat the bottom of a 9 by 13 inch, ovenproof dish. In a bowl, combine the cooked tempeh, green chiles, onion, and 1 cup of cheese. Roll ¼ cup of tempeh mixture in a tortilla, and place seam side down in the dish. Repeat with the remaining 7 enchiladas. Top the enchiladas generously with more sauce, cover the pan with aluminum foil, and bake for 15 minutes, or until heated through. Remove the foil, top with ½ cup more of cheese, replace foil, and bake for 5 minutes more to melt the cheese.
  • Remove from oven and allow to cool slightly before packing your meal prep containers. Place two enchiladas in each, and serve with black beans and shredded romaine and tomato salad.

Notes

Nutrition for 1 out of 4 servings:
20.2g Protein | 52.1g Carbs | 18g Fat | 10.3g Fiber | 421 Calories

Nutrition

Serving: 1meal | Calories: 421kcal | Carbohydrates: 52.1g | Protein: 20.2g | Fat: 18g | Fiber: 10.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cauliflower Tabouli and Salmon Meal Prep

by 3 Comments

We love this bright, fresh, and zesty Cauliflower Tabouli and Salmon meal prep recipe. Not only does this dish look heavenly it tastes heavenly too! You may know of tabouli from Mediterannean restaurants. But tabouli (also spelled "tabbouleh") originated as a traditional Middle Eastern dish, specifically from Lebanon. It dates back to the mid-19th century and is a staple in many Middle Eastern households. 

Tabouli is a cold salad. This cold salad offers a crisp, clean, and minty taste that's perfect for serving on a hot day for lunch or dinner. 

Traditionally, tabouli has couscous or bulgur in it. But we put a creative spin on the recipe by eliminating grains, making it gluten-free, low carb, and Keto friendly. Instead of grains, we use cauliflower. Cauliflower makes for an excellent grain replacement. It is more nutritious and has significantly fewer carbs. Plus, cauliflower is filling. 

With that said, let's dive into the recipe, shall we?

Cauliflower Tabouli and Salmon Meal Prep

Cauliflower Tabouli and Salmon Meal Prep. You’re sure to enjoy this gluten and grain-free take on traditional tabouli, bursting with vibrant and scrumptious flavors that perfectly pair with baked salmon!

Cauliflower Tabouli and Salmon Meal Prep

How long will Cauliflower Tabouli last for?

Our Cauliflower Tabouli meal prep recipe yields four servings. Cauliflower tabouli lasts for two days in the refrigerator. For best results, store it in an airtight meal prep container. Keep sliced lemons on hand and pack them with you if the tabouli starts to lose its juiciness. 

Can Cauliflower Tabouli be frozen?

Tabouli is not meant for the freezer. The dish holds up best in the refrigerator. Besides, once you taste this recipe, you won't have any leftovers to freeze!

Cauliflower Tabouli and Salmon Meal Prep

How do you make Cauliflower Tabouli?

Omg, it's super easy! All you do is grate or run raw cauliflower through a food processor, mix with seasonings & oil, and then toss with remaining ingredients. This meal prep recipe takes less than 20 minutes. 

How to portion Cauliflower Tabouli?

Store one cup of cauliflower tabouli in four separate meal prep containers. Pair it up with a protein option of your choice or your favorite side dish. 

Foodie tip: pair this fresh cold salad with fish. We have lots of recipes for inspiration. Browse through our 35 Simple Salmon Meal Prep Recipes. We’re certain, something in there would make the perfect side option. 

Cauliflower Tabouli and Salmon Meal Prep

More Cauliflower meal prep recipes:

What other exciting cauliflower recipes do we have under our belt? 

Other tips for making Cauliflower Tabouli:

  1. Use raw cauliflower to recreate the bulgur or couscous look.
  2. Chop your ingredients finely. You can run the vegetables through a food processor. But don't do that to the parsley or it will wilt. As an alternative, you can use a vegetable chopper. 
  3. Toss the salad with dressing right before you serve the dish. 
  4. For best parsley chopping results, wash and dry it 24 hours before meal prepping. 
Cauliflower Tabouli and Salmon Meal Prep

Cauliflower Tabouli and Salmon Meal Prep Ingredients: 

  • 4 (4 oz.) SizzleFish brand Wild Caught Sockeye Salmon Fillets (thawed)
  • 1 Medium Head of Cauliflower (riced; ~ 4 cups worth)
  • 1 Bunch Flat Leaf Italian Parsley (chopped)
  • 2 Green Onions/Scallions (thinly sliced)
  • Zest and Juice of 1 Lemon
  • ⅔ C. Diced English Cucumber
  • ⅔ C. Diced Roma Tomatoes (seeds/core removed)
  • ¼ C. Extra Virgin Olive Oil
  • 2 Tbsp. Avocado Oil (divided)
  • 2 Cloves Garlic (minced)
  • ½ tsp. Pink Himalayan Salt (plus a separate ¼ tsp.)
  • ¼ tsp. Ground Black Pepper
  • Optional: Sprig of Mint and Lemon Slices for garnish
Meal Prep on Fleek x GoodCook Meal Prep Containers
Cauliflower Tabouli and Salmon Meal Prep
Cauliflower Tabouli and Salmon Meal Prep

Cauliflower Tabouli and Salmon Meal Prep

Cauliflower Tabouli and Salmon Meal Prep. You’re sure to enjoy this gluten and grain-free take on traditional tabouli, bursting with vibrant and scrumptious flavors that perfectly pair with baked salmon!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Fish, Meal Prep, Salmon
Servings: 4 meals
Calories: 510kcal
Author: Nick Quintero

Ingredients

  • 4-4 ounce pieces wild caught sockeye salmon
  • 1 medium head cauliflower riced
  • ½ bunch flat leaf parsley chopped
  • 2 green onions thinly sliced
  • 1 large Lemon zest and juice
  • ⅔ cup English cucumber diced
  • ⅔ cup roma tomato diced (seeds and core removed)
  • ¼ cup olive oil
  • 2 tablespoon avocado oil
  • 2 cloves garlic minced
  • ½ teaspoon Sea Salt
  • ¼ teaspoon black pepper

Optional

  • fresh mint
  • lemon slices for garnish

Instructions

  • Preheat oven to 400℉ and line a baking sheet with foil (greased using1 tablespoon of avocado oil).
  • Place salmon fillets (skin-side-down) onto greased foil-lined baking sheet; drizzle remaining 1 tablespoon avocado oil over salmon and season with ¼ teaspoon salt and ¼ teaspoon ground black pepper. Bake on the middle rack for 7-10 minutes, or until fish is firm, opaque, and flakes with a fork.
  • While the salmon bakes, combine remaining ingredients in a large mixing bowl until well-combined. Set aside.
  • Once cooked, serve salmon on a bed of cauliflower tabouli.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:
36g Protein | 10g Carbs | 34.5g Fat | 3.6g Fiber | 510 Calories

Nutrition

Serving: 1meal | Calories: 510kcal | Carbohydrates: 10g | Protein: 36g | Fat: 34.5g | Fiber: 3.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Thyme Pork Chops and Marinated Salad

by Leave a Comment

Sheet Pan Thyme Pork Chops and Marinated Salad

Thank you to GoodCook for sponsoring this Sheet Pan Thyme Pork Chops and Marinated Salad post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

You’re going to love this sheet pan pork chops and tomato cucumber salad meal prep thanks to its simple ingredients and deliciously marinated flavors!

This Sheet Pan Thyme Pork Chops and Marinated Salad meal prep recipe is super easy and a total meal prep lifesaver! Not only is it straightforward to make, but clean up is a breeze, as well. And who doesn’t love more time and fewer dishes? 

Well, not only will this recipe save you time, but so will the shopping for the ingredients. Our go-to shopping store as of recently, Target, has all of the ingredients you need for this recipe, plus the Good Cook meal prep containers to serve them in. How about that double time saver? Do we see more time by the pool with the family in your near future?

The longest part of this recipe is the marinade time. If you meal prep on Sunday mornings, we recommend putting it in the fridge on Saturday night. If you are meal prepping on Sunday night, you can put it together in the morning. Many of our meal prep recipes also double as Sunday night dinner. So, we start things in the morning and finish them at night. But, you do what works best for your schedule. As long as the pork chops have at least 3 hours or more to marinade, you are golden! 

Sheet Pan Thyme Pork Chops and Marinated Salad

Flexibility is king. 

The marinated veggies can also be done in the morning or at night. Are you seeing a “flexibility” trend happening here? When it comes time to cook your pork chops, put them on a baking sheet, and cook about 25 minutes. 

We opted to serve these hearty pork chops with a light marinaded summer veggie salad because we tend to crave lighter meals in the summer. (We save the carbs for ice cream) However, almost any side would be great if you are a “potatoes” kinda person. 

Meal Prep Containers at Target

How to serve and store.

This recipe works well in the Good Cook two-compartment teal container since it has a protein and a veggie side. We added the pork chop, plus some arugula, to the large compartment and the veggie salad to the small compartment. Typically, we would place the veggies in the larger compartment, but this salad has a high-fat content based with the olive oil marinade, so a smaller portion is much more satiating. Then, seal your containers and store them for up to 4 days in the refrigerator. 

You’re probably wondering, “how do I heat this? I have a chilled salad and what should be a warm pork chop.” That is a great question! We enjoy the chilled pork chop with the chilled salad, but the veggie salad is also lovely warmed. Or, if you want some of both; chilled salad and warmed pork chop, you can also remove your pork chop from the container and heat it. But, be careful not to overcook it, or the pork chop will become very dry. 

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

Sheet Pan Thyme Pork Chops and Marinated Salad

Sheet Pan Thyme Pork Chops and Marinated Salad Ingredients:

Marinated Pork Chops:

  • 4 Pork Chops (boneless; excess fat trimmed)
  • ¼ C. Avocado Oil
  • 1 Tbsp. Minced Shallot
  • 2 Tbsp. Fresh Thyme (de-stemmed, leaves only)
  • 2 tsp. Minced Garlic Clove
  • 1 tsp. Lemon Pepper
  • ½ tsp. Pink Himalayan Salt
  • Juice of 1 Lemon (zest prior to juicing, reserve ½ Tbsp. Juice and set zest aside for the salad)

Marinated Cucumber Tomato Salad:

  • 1 English Cucumber (diced)
  • 3 Roma Tomatoes (diced)
  • 2 Tbsp. Fresh Flat Leaf Italian Parsley (chopped)
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Minced Shallot
  • ½ Tbsp. Red Wine Vinegar
  • ½ Tbsp. Lemon Juice
  • ½ tsp. Pink Himalayan Salt
  • ½ tsp. Lemon Pepper
  • ¼ tsp. Red Chili Pepper Flakes
  • ¼ tsp. Dried Oregano
  • Zest of 1 Lemon

For Serving:

  •  Arugula
Sheet Pan Thyme Pork Chops and Marinated Salad
Sheet Pan Thyme Pork Chops and Marinated Salad
Sheet Pan Thyme Pork Chops and Marinated Salad

Sheet Pan Thyme Pork Chops and Marinated Salad

Sheet Pan Thyme Pork Chops and Marinated Salad. You’re going to love this sheet pan pork chops and tomato cucumber salad with its simple ingredients.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 3 hours
Cook Time: 25 minutes
Total Time: 3 hours 25 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Pork
Servings: 4 servings
Calories: 372kcal
Author: Nick Quintero

Ingredients

Marinated Pork Chops

  • 4 boneless pork chops fat trimmed
  • ¼ cup avocado oil
  • 1 tablespoon minced shallot
  • 2 tablespoon fresh thyme de-stemmed, leaves only
  • 2 teaspoon Minced Garlic
  • 1 teaspoon lemon pepper seasoning
  • ½ teaspoon Salt
  • 1 large Lemon zest and then juice

Marinated Cucumber Salad

  • 1 English cucumber diced
  • 3 roma tomatoes diced
  • 2 tablespoon fresh flat leaf parsley chopped
  • 2 tablespoon olive oil
  • 1 tablespoon minced shallot
  • ½ tablespoon red wine vinegar
  • ½ tablespoon lemon juice
  • ½ teaspoon Salt
  • ½ teaspoon lemon pepper seasoning
  • ¼ teaspoon red chili flakes
  • ¼ teaspoon dried oregano
  • 1 medium Lemon zested

For serving

  • cups fresh arugula

Instructions

  • In a large bowl, combine marinated pork chop ingredients, flipping and placing chops so that they are covered/coated in marinade.
  • Cover bowl and place in the fridge to marinate a minimum of 3 hours.
  • Place all salad ingredients into a separate bowl, toss until well-incorporated in the marinade.
    Sheet Pan Thyme Pork Chops and Marinated Salad
  • Cover bowl and place in the fridge to marinate a minimum 30 minutes.
  • Once pork chops have finished marinating, preheat oven to 425℉ and line a sheet pan with foil.
  • Remove pork chops from marinade and place onto a lined sheet pan.
  • Place on middle oven rack and roast for ~20-25 minutes (depending upon how thick pork chops are), reaching an internal temperature of 145℉ — flip chops half-way through cooking, as well.
  • Allow chops to rest ~3 to 5 minutes once fully cooked and out of the oven.
  • Next, give the marinated salad a quick toss and serve alongside roasted pork chops (placed onto of bed of arugula).
  • Serve, store, and enjoy!
    Sheet Pan Thyme Pork Chops and Marinated Salad

Notes

Nutrition for 1 out of 4 servings:
22.7g Protein | 6.4g Carbs | 27.9g Fat | 1g Fiber | 372 Calories

Nutrition

Serving: 1meal | Calories: 372kcal | Carbohydrates: 6.4g | Protein: 22.7g | Fat: 27.9g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Coconut Sugar Sriracha Shrimp Meal Prep

by 6 Comments

If you are a spicy food lover, our new sriracha shrimp meal prep recipe is just for you! The whole family can enjoy a comfort meal with a kick of garlic anytime for lunch or dinner. We also love some sriracha in this dish because of the extra spiciness and tangy sweetness. The shrimp and veggies are quick, easy, and look stunning. All paired with coconut sugar and served with cauliflower rice. Yum! This meal will leave you salivating and looking forward to your next meal. We hope we've given you enough reason to make this incredibly delicious dish! See how fun meal prepping is? Plus, if you're watching your weight, coconut sugar Sriracha shrimp is your absolute go-to meal because it's low in calories and Paleo-friendly.

This Coconut Sugar Sriracha Shrimp Meal Prep recipe is fast, easy and incredibly delicious! It is the perfect balance of sweet and spicy to satisfy your taste buds! Made in less than 10 minutes, this Paleo-friendly, gluten-free meal prep recipe will leave you plenty of time to still enjoy your weekend. 

Coconut Sugar Sriracha Shrimp Meal Prep

Coconut Sugar Sriracha Shrimp Meal Prep Ingredients:
¼ cup coconut sugar
3 tbps. sriracha
2 tbsp. olive oil
salt & pepper, as desired
2 cloves garlic, minced
1 pound shrimp
2 tbsp. chives, optional
2 cups cauliflower rice
2 cups broccoli

Coconut Sugar Sriracha Shrimp Meal Prep

How long will Coconut Sugar Sriracha Shrimp Meal Prep last for?

Our coconut sugar sriracha shrimp meal prep recipe will last in the fridge for around 3-4 days when stored in an airtight container. 

Can Coconut Sugar Sriracha Shrimp Meal Prep be frozen?

You can freeze leftover coconut sugar sriracha shrimp meal prep, but eating it soon enough ensures you enjoy the spiciness and flavors. When shrimp stays frozen for a long time, it becomes rubbery upon reheating. Storing your food in high-quality meal prep containers will ensure the dish maintains its freshness. You can also use a labeled freezer bag for easy reheating in a pot. However you decided to store your shrimp meal prep recipe, you’ll need to quick freeze the shrimp first.

Coconut Sugar Sriracha Shrimp Meal Prep

How do you make Coconut Sugar Sriracha Shrimp Meal Prep?

Start by putting the shrimp, coconut sugar, sriracha, olive oil, salt, pepper, and garlic into a medium-sized bowl. Mix all of the ingredients well until the shrimp is fully coated in marinade. Cook the marinated shrimp in a nonstick skillet over medium heat for 3 minutes. Flip shrimp and cook for another 2 minutes or until opaque with pink and bright red accents. 

It's finally time to plate and/or eat our delicious shrimp meal prep recipe! Serve over cauliflower rice and broccoli. Store the leftovers in the refrigerator for up to 4 days.

Coconut Sugar Sriracha Shrimp Meal Prep
Coconut Sugar Sriracha Shrimp Meal Prep

How to portion Coconut Sugar Sriracha Shrimp Meal Prep

Our Good Cook® Meal Prep Containers are adequate for storing this flavorsome shrimp meal prep recipe. Serve alongside cauliflower rice and steamed broccoli, then garnish with chives for an herby flavor.

Coconut Sugar Sriracha Shrimp Meal Prep

More Shrimp meal prep recipes:

Sheet Pan Butter Herb Shrimp Corn and Potato Bake

Sheet Pan Arugula Pesto Shrimp Meal Prep

Air Fryer Coconut Shrimp

Sheet Pan Shrimp Fajitas

Garlic Shrimp and Broccoli Meal Prep

Shrimp Quinoa Broccoli Meal Prep | Garlic Shrimp Recipe

Skillet Shrimp with Tomato and Avocado

Cauliflower & White Bean Soup with Shrimp Meal Prep

Coconut Sugar Sriracha Shrimp Meal Prep

 

Other tips for making Coconut Sugar Sriracha Shrimp Meal Prep:

  • Substitute sriracha with cayenne pepper, crushed chili flakes, chili paste, or sambal oelek. They will serve the same purpose; the only downside is they won't have the thick consistency or hotness of sriracha. You can also use hot sauce, although the flavor will be slightly different.

 

  • You can use frozen shrimp and thaw them in the refrigerator overnight for easier cooking.   

 

 

  • Brown sugar works as a perfect substitute for coconut sugar.

 

Pin this Meal Prep Recipe for later:

Coconut Sugar Sriracha Shrimp Meal Prep Recipe
Coconut Sugar Sriracha Shrimp Meal Prep

Coconut Sugar Sriracha Shrimp

This Coconut Sugar Sriracha Shrimp Meal Prep recipe is fast, easy and incredibly delicious! It is the perfect balance of sweet and spicy to satisfy your taste buds! 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: American, Asian
Keyword: Meal Prep, Shrimp
Servings: 4 lunches
Calories: 287kcal
Author: Nick Quintero

Ingredients

  • ¼ cup Coconut Sugar
  • 3 tbsp. Sriracha
  • 2 tbsp. olive oil
  • 2 cloves garlic minced
  • 1 pound Shrimp
  • 2 tbsp. chives optional
  • 2 cups riced cauliflower cooked
  • 2 cups Broccoli steamed

Instructions

  • Add shrimp, coconut sugar, sriracha, olive oil, salt & pepper, and garlic to a bowl.
  • Mix well
  • Cook shrimp in a nonstick skillet over medium heat for 3 minutes
  • Flip shrimp and cook an additional 2 minutes or until opaque
  • Serve with riced cauliflower and broccoli
  • Store in the refrigerator for up to 4 days

Video

Notes

WW Smart Points= Green:6  Blue:5  Purple:5
__
 
Nutrition for 1 out of 4 meals including cauliflower and broccoli:
24g Carbs, 7g Fat, 32g Protein

Nutrition

Serving: 1meal | Calories: 287kcal | Carbohydrates: 24g | Protein: 32g | Fat: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Grilled Steak and Garlic Roasted Potato Meal Prep

by Leave a Comment

Rib eye steaks are hand rubbed and grilled to perfection in this grilled steak and garlic roasted mashed potatoes easy recipe! Served with a side of roasted garlic & thyme potatoes and a steamed vegetable for a hearty, stick-to-your-ribs kind of meal.

In the world of all things healthy, delicious, and easy, this Grilled Steak & Garlic Roasted Potato Meal Prep checks all those boxes. This meal provides an ideal balance of protein, carbs, and healthy fats. It might seem like you don't have time to cook a lunch that feels like an awesome dinner. But when you meal prep this or any other beef dish (like these steak fajitas), you'll be so so glad you did—trust us! Thanks to the nutritional balance, you're more likely to feel energized. Then you can say goodbye to that mid-afternoon slump!

Plus, eating a steak mid-week feels like a reward—maybe even a new way to celebrate Wednesday. (Well, we have Meatless Mondays, right?) We think this deserves a double high five, because this grilled steak and garlic roasted potato meal prep says comfort and ease. Because let's face it: so many of us struggle to cross "meal prep" off our boxes on a regular basis, this recipe takes the excuses out of "not enough time." So, saved time equals better lunches, right?

What goes with steak?

Well, we've got garlic-roasted potatoes with this rib eye and those are definitely classic, but you can also use mashed potatoes if you have some of those leftover (just skip the whole "preheat the oven" step in this recipe). However, this recipe calls for roasted broccoli in the hopes that you'll have some waiting in the refrigerator. But if that's not your speed, roasted (or grilled) cauliflower is great with steak, or maybe even some baby carrots or nicely trimmed green beans (just pop them on a sheet pan). Bell peppers also work, too. Honestly, though? You can roast or grill any vegetables and they'll pretty much taste great alongside a rib eye steak.

What herbs go with rib eye steak and garlic roasted potatoes?

We like dried thyme for this recipe, but you can use dried rosemary, dried parsley, or even substitute Italian seasoning if desired. You can also customize a combination of dried herbs (going up to as much as 2 teaspoons altogether of mixed dried herbs), or use two to three times as much of fresh herbs versus dried ones, if you have those on hand. (We'll never say no to fresh herbs!)

What if I don't have white potatoes?

Red potatoes will work, or even those bagged multi-colored mini potatoes you sometimes see at the grocery store. Scrub the skins but leave them on if you can—there's nutrition in those skins! We also like Yukon gold for their creamy interior; they're sometimes labeled as "yellow potatoes."

READ MORE: Can't get enough of beef? Check out our Ultimate Guide to Affordable Beef Recipes!

Grilled Steak & Garlic Roasted Potato Meal Prep Ingredients:

2 medium-sized rib-eye steaks, room temperature

½ lb. small white potatoes, sliced in quarters

2 tbsp. extra virgin olive oil

1 tsp. garlic powder

1 tsp. dried thyme

Salt & pepper to taste

Roasted vegetable of choice

steak potatoes broccoli

Grilled Steak & Garlic Roasted Potato Meal Prep

Rib eye steaks are hand rubbed and grilled to perfection in this easy recipe! Serve with a side of roasted garlic and thyme potatoes and a steamed vegetable for a hearty, stick to your ribs meal.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 2 lunches
Calories: 484kcal
Author: Nick Quintero

Ingredients

  • 8 oz rib eye steaks room temperature (2x 4oz steaks)
  • ½ pound small white potatoes sliced in quarters
  • 2 tbsp. olive oil or oil of choice
  • 1 tsp. garlic powder
  • 1 tsp. dried thyme
  • Salt & pepper to taste
  • 1 cup broccoli roasted

Instructions

  • Preheat a grill or grill pan to medium.
  • Preheat the oven to 425 F.
  • Place the sliced potatoes on a medium baking sheet. Drizzle with 1 tablespoon of extra virgin olive oil and sprinkle with garlic powder, thyme, salt, and pepper.
  • Bake in the oven 18-20 minutes until fork tender.
  • Next, coat the steaks with 2 tablespoons of extra virgin olive oil and sprinkle generously with salt and pepper. Use your hands rub it into the steaks for a minute.
  • Transfer the steaks to the grill and cook 5 minutes each on side for medium well, or to desired tenderness.
  • Remove steak from the grill and potatoes from the oven.
  • Transfer both to two meal prep containers. Then add roasted broccoli.

Notes

WW Smart Points= Green:14  Blue:14  Purple:12
__
Nutrition Per Meal:
27g Protein, 31g Fat, 26g Carbs

Nutrition

Serving: 1meal | Calories: 484kcal | Carbohydrates: 26g | Protein: 27g | Fat: 31g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 19g | Cholesterol: 69mg | Sodium: 84mg | Potassium: 975mg | Fiber: 5g | Sugar: 2g | Vitamin A: 396IU | Vitamin C: 64mg | Calcium: 92mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
steak and potato meal prep MPOF

Fruity Quinoa and Grilled Salmon

by Leave a Comment

Fruity quinoa and grilled salmon is a meal prep you didn't see coming, did you? Salmon and fruit do go together for this room-temp easy meal prep recipe.

Fruit, clean and lean! This Fruity Quinoa and Grilled Salmon meal prep brings together all the best sweet and savory flavors. The result is a salad that can easily double for lunch or dinner. This recipe can be eaten at room temperature (it travels well as long as it's chilled until you eat it) and is surprisingly refreshing. Fruit and salmon might be a surprising combo, but if you've been with us a while you've probably seen our Apricot Salmon Meal Prep recipe (and if not, check it out!) This healthy meal prep recipe is gluten-free, too! 

Fruity Quinoa and Grilled Salmon

Fruity Quinoa and Grilled Salmon Ingredients

  • 1 ¼ pounds salmon fillet
  • ½ head green cauliflower
  • 2 cups white quinoa, uncooked
  • 4 medium size scallions
  • 1 lemon
  • ⅓ to ½ cup blueberries
  • ¼ cup strawberries
  • ⅓ cup mango chunks
  • Salt and pepper, to taste

How to Make Fruity Quinoa and Grilled Salmon

Cook the quinoa while the salmon grills (either outside on a grill or in a grill pan). Get the cauliflower steaming in a pot on the stove. There are some separate elements to this healthy meal prep, but they can get prepped at the same time, which makes it go a little faster. 

The secret sauce, so to speak, is the fruit. Salmon pairs well with fruit. Whodathunk? 

How to Serve Fruity Quinoa

This is great as is, but don't skip squeezing the lemon juice over the top. It really brings everything together. 

You can serve this at room temperature or chilled, if desired. Alternatively, reheat the salmon and cauliflower separately from the other ingredients and combine together with the quinoa and fruits before serving.

How to Store Fruity Quinoa and Grilled Salmon

Meal prepped, this is good to go in the fridge in airtight containers for up to 4 days or so. Feel free to 

If you have any leftovers, you can freeze the salmon, quinoa, and veggies if desired. Transfer to zip-close freezer bags and label them with the date and contents.

The fruit should freeze ok, but the texture will definitely suffer upon thawing, so it's better to use fresh fruit if possible. To eat the salmon after it's been cooked and frozen, defrost it in the fridge overnight or let it sit in a bowl of cold water in the fridge (or run it under cold water in a strainer set over a bowl in your sink.) Reheat in the microwave, the oven, or the stovetop, as desired. 

Substitutions and Alterations

Use broccoli instead of cauliflower, or even Brussels sprouts (roast them for the best flavor).

Skip the quinoa altogether and use brown, white, or cauliflower rice.

Opt for all mango, all blueberries, or all strawberries, or go totally tropical and just incorporate mango and pineapple. Blackberries would bring a sweet-tart taste to this dish, too. Or take a hint from our apricot salmon meal prep and try stone fruits like apricot—or even in-season peaches.

Try another type of citrus such as lime or orange instead of lemon. 

Swap the salmon for chicken or shrimp; both pair well with the fruits and flavors in this dish.

READ MORE: Salmon is like the chicken of fish! Get these 35 Simple Salmon Meal Prep Recipes!

Fruity Quinoa and Grilled Salmon
Fruity Quinoa and Grilled Salmon

Fruity Quinoa and Grilled Salmon

This Fruity Quinoa and Grilled Salmon meal prep brings together all the best sweet and savory flavors for a meal prep you won't forget!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Fish, Meal Prep, Salmon
Servings: 4 meals
Calories: 562kcal
Author: Nick Quintero

Ingredients

  • 1.25 pounds salmon filets
  • ½ head green cauliflower or white or purple
  • 2 cups white quinoa uncooked, or any kind of quinoa
  • 4 medium scallions sliced
  • 1 lemon
  • ½ cup blueberries
  • 4 large strawberries
  • ⅓ cup mango chunks
  • Salt and pepper to taste

Instructions

  • Wash the salmon in cold water and pat dry. Cut into 4 pieces and season with salt and pepper. In a non-stick grill pan over medium heat cook salmon fillets for about 5 minutes on each side. Once cooked, set aside.
  • Cook the quinoa according to package directions in boiling water until the quinoa is fluffy and the water has been absorbed. Add ½ cup to each meal prep container. Divide the scallions and fruits evenly among the containers.
  • Cut the cauliflower into large florets. Place the cauliflower in a steamer insert into a pot with a few inches of water. Cover with a lid. Steam for 4 to 5 minutes until tender.
  • Transfer to the prepped containers along with lemon segments. If desired, reheat the salmon and cauliflower (if you like) separately in the microwave. Squeeze lemon on all ingredients.

Notes

Approximate macros per container:
386 calories, 29.3 g protein, 30.9 g carbs, 12.9 g fat
_
Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1serving | Calories: 562kcal | Carbohydrates: 66g | Protein: 42g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 4g | Cholesterol: 78mg | Sodium: 92mg | Potassium: 1531mg | Fiber: 9g | Sugar: 6g | Vitamin A: 376IU | Vitamin C: 73mg | Calcium: 96mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Bruschetta Chicken

by Leave a Comment

Nothing says classic Italian cuisine like Bruschetta Chicken! Our Bruschetta Chicken meal prep recipe is gluten-free and low carb. The classic recipe calls for breadcrumbs but we left them out. Bruschetta Chicken can be grilled or cooked in a skillet but we decided to give you a sheet pan version. The cheese on the chicken melts way better in the sheet pan version. You're welcome! 

Enjoy this fresh, tasty dish for dinner with the family and then pack leftovers for lunch the next day. Our Sheet Pan Bruschetta Chicken meal prep recipe is delicious and versatile. The fresh seasonings on the chicken & bubbling mozzarella cheese coupled with the tangy bruschetta topping is an absolute crowd-pleaser! Sheet Pan Bruschetta Chicken is also super easy to make with a quick 10-minute prep time. Cook time is 50 minutes since the chicken is baked on a sheet pan. While you're waiting for your delicious dinner to cook, get some homework done with the kids, put away laundry, or simply unwind from the day. 

Sheet Pan Bruschetta Chicken

How long will this recipe last for?

Bruschetta chicken lasts for 3 days in the refrigerator. While cooked chicken lasts for 3-4 days, it is best to enjoy fresh bruschetta within 3 days of making it. Any longer and the bruschetta will lose its flavor. For maximum enjoyment, store bruschetta chicken properly. It is best to store the chicken and bruschetta topping in an airtight container. Store bruschetta chicken together or the bruschetta separate.

Can Sheet Pan Bruschetta Chicken be frozen?

Yes, you can freeze Sheet Pan Bruschetta Chicken. Baked chicken freezes and reheats well as long as it's stored in a high-quality gallon freezer bag. Sheet pan chicken lasts for 4-6 months in the freezer. Bruschetta lasts for 2-3 months in the freezer. But once thawed, the tomatoes will be soggy. So if you decide to freeze bruschetta for future Sheet Pan Bruschetta Chicken meals, add tomato sauce to the meal. 

Sheet Pan Bruschetta Chicken Ingredients:

For Chicken 

  • 4 boneless skinless chicken breasts
  • ½ teaspoon sea salt
  • 1 teaspoon dried basil 
  • 8 slices mozzarella cheese 

For Bruschetta 

  • 2 cups chopped tomato
  • ½ cup chopped red onion
  • ⅓ cup chopped basil
  • ½ teaspoon minced garlic 
  • 3 tablespoon balsamic vinegar 
  • 2 tablespoon olive oil
  • 1 tablespoon honey 
  • ¼ teaspoon sea salt 

For Sautéed Spinach 

  • 8 cups fresh spinach
  • 2 tablespoon butter
  • ¼ teaspoon sea salt 
  • ⅛ teaspoon black pepper 
Sheet Pan Bruschetta Chicken

How do you make Sheet Pan Bruschetta Chicken?

Omg, this meal prep recipe is super easy! Prep time is only 10 minutes. When prepped, bake chicken on the oven for 50 minutes. 

Preheat your oven to 350 degrees. Season and bake one side of the chicken breasts for 30 minutes. After 30 minutes, flip the chicken over and add two slices of mozzarella cheese per chicken breast. Broil the chicken for 10 minutes until the cheese is bubbly and golden brown. YUUUMMY! 

As the chicken cooks, create the bruschetta topping by mixing ingredients in a medium-sized bowl. Place the mixture in the refrigerator until serving time. Cook your spinach in butter for 5-7 minutes then season with salt and pepper. When everything is done, it will look and smell delicious. You're ready to eat! 

How to portion Sheet Pan Bruschetta Chicken?

Our Sheet Pan Bruschetta Chicken meal prep recipe yields four meals. Each meal is one chicken breast, ½ cup of bruschetta topping, and up to 2 cups of cooked spinach. When prepping leftovers for meals, use a quality 3-compartment meal prep container.

Sheet Pan Bruschetta Chicken

More Sheet Pan Chicken meal prep recipes:

Sheet pan chicken is super easy to make, satisfying, and versatile. For more Sheet Pan Chicken meal prep recipes, check these out: 

Sheet Pan Bruschetta Chicken

Other tips for making Sheet Pan Bruschetta Chicken:

Here are some useful tips for recreating this traditional Italian chicken meal prep recipe:

  • Buy a high-quality sheet pan. It is worth the investment, especially if you plan on trying other chicken sheet pan meal prep recipes. We recommend this pack of two commercial-grade sheet pans. 
  • Use extra virgin olive oil for better-tasting bruschetta.
  • When you're ready to eat your leftovers, leave bruschetta out at room temperature for a few minutes. Then heat chicken breast and put the bruschetta mix on top. 
  • Use the freshest ingredients you can find. 
Order CTA Three Comp Meal Prep Containers
Meal Prep on Fleek x Goodcook recommended Meal Prep Containers
Sheet Pan Bruschetta Chicken

Sheet Pan Bruschetta Chicken

This low carb bubbly mozzarella topped chicken is protein-packed and comes complete withan antioxidant-rich tomato topping for a burst of fresh flavor!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Course
Cuisine: Italian
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 490kcal
Author: Meal Prep on Fleek

Ingredients

For Chicken

  • 4 ea boneless skinless chicken breasts about 1 pound
  • ½ teaspoon sea salt
  • 1 teaspoon dried basil
  • 8 slices mozzarella cheese

For the Bruschetta

  • 2 cups tomato
  • ½ cup red onion
  • ⅓ cup basil
  • ½ teaspoon garlic
  • 3 tablespoon balsamic vinegar
  • 2 tablespoon olive oil
  • 1 tablespoon honey
  • ¼ teaspoon sea salt

For Sautéed Spinach

  • 8 cups spinach
  • 2 tablespoon butter
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper

Instructions

  • Preheat oven to 350ºF and line a baking sheet with parchment paper.
  • Season chicken breasts with basil and sea salt.
  • Place onto baking sheet and bake for 30 minutes.
  • Carefully remove baking sheet from oven and turn oven to broil.
  • Place 2 slices of mozzarella on each chicken breast and return to oven.
  • Broil for 8-10 minutes, until mozzarella is bubbly and golden brown.
  • While chicken cooks, stir together ingredients for bruschetta in a medium mixing bowl.
  • Refrigerate until serving.
  • Heat butter in a 5-quart pot over medium heat.
  • Add spinach and cook for 6-7 minutes and season with sea salt.
  • Serve chicken hot topped with bruschetta alongside sautéed spinach.

Nutrition

Serving: 1meal | Calories: 490kcal | Carbohydrates: 20.7g | Protein: 48.2g | Fat: 27g | Fiber: 2.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Whole30 Chicken Bacon Ranch Meal Prep

by 2 Comments

Whole30 Chicken Bacon Ranch Meal prep combines all of your favorite "sinful" ingredients into one lunch recipe that's healthy and easy, along with paleo and gluten-free. 

Whole30 Chicken Bacon Ranch Meal Prep

The words chicken, bacon, and ranch are a winning combination, but a lot of the time, putting those ingredients together and then consuming them might feel "wrong" or "sinful." This is especially true if we're talking about ginormous sandwiches that are likely overloaded with ingredients that aren't even close to being accurate portion sizes.

Or maybe, we just might think ranch dressing is not the best choice, for example, or that too much bacon is not a good idea for one's heart health.

Sometimes (or in our case, a lot of the time!), however, you want something that tastes indulgent, but you'd rather not feel sluggish or crummy afterward. That's where this Whole30 Chicken Bacon Ranch Meal Prep! Made with healthy whole-food ingredients, this easy lunch is whole30 compliant and inexpensive. It costs a little less than $4 per meal! This one-pan recipe will satisfy all of your cravings for the traditional (less than healthy) bacon chicken ranch. Except it uses just 7 ingredients!

How to Store Chicken Bacon Ranch Meal Prep

This meal prep will keep for 4 to 5 days in the fridge. If necessary, you can freeze the cooked chicken and potatoes if you want and then defrost in the fridge overnight. (You can always microwave anything that's been frozen, but it comes with its own risk. Sometimes the microwave is a little too aggressive and can change the texture of chicken).

Whole30 Chicken Bacon Ranch Meal Prep

Substitutions and Alterations

We like to serve this with fresh baby spinach, which is delicious and very easy to find. But you can also opt for baby kale or even baby arugula; the latter will give this dish more of a peppery bite. It turns this dish into something halfway between a salad and meat-and-potatoes situation. Toss it all together, or separate it; it's up to you! (A little ranch on some spinach never hurt, though.)

Similarly, if you want to use chicken thighs, go right ahead. Just know that the nutritional content will be different, as chicken thighs have a bit more fat.

Feel free to use any kind of onion in this recipe, whether it's white, red, or yellow (we kind of like red onion here, or even shallots!).

Whole30 Chicken Bacon Ranch Meal Prep

This delicious chicken-based whole30 meal can double as weekday lunches or dinners. It is made on one pan, so clean-up is a breeze! Health + flavor + one pan + quick makes this recipe a meal prep dream! (You might achieve something similar with a one-appliance meal with these ingredients, like our Instant Pot Ranch Chicken; add some crumbled bacon on top if you want!)

READ MORE: Can't get enough of these ingredients? Try Bacon Ranch Chicken and Veggies Foil Packets!

Whole30 Chicken Bacon Ranch Meal Prep Ingredients:

  • 2 large sweet potatoes
  • 1 medium onion
  • 1 ½ lbs. chicken breast
  • 1 tbsp. olive oil
  • 4 slices Whole30 compliant bacon, such as Pederson's sugar-free
  • Salt & pepper
  • Whole30 compliant ranch dressing
Whole30 Chicken Bacon Ranch Meal Prep
Whole30 Chicken Bacon Ranch Meal Prep
Whole30 Chicken Bacon Ranch Meal Prep

Chicken Bacon Ranch Meal Prep

Whole30 Chicken Bacon Ranch Meal prep combines all of your favorite 'sinful' ingredients into one healthy, easy and wholesome lunch recipe. Paleo. Gluten Free. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 490kcal
Author: Nick Quintero

Ingredients

  • 2 large sweet potatoes diced
  • 1 medium onion sliced
  • 4 slices bacon Whole30 compliant, diced
  • 1 tablespoon oil
  • 1.5 pounds Chicken Breast
  • salt & pepper to taste
  • ⅓ cup Whole30 ranch dressing
  • Chives
  • Spinach if desired

Instructions

  • Preheat oven to 375 F.
  • Toss potatoes, onion, and diced bacon together with oil on a baking sheet lined with aluminum foil.
  • Add chicken to the pan and sprinkle with salt and pepper.
  • Bake for about 20 minutes or until chicken is cooked through and potatoes are fork tender.
    NOTE: Cook the Chicken until it reaches an internal temp of 165 degrees F.
  • Drizzle with ranch dressing and top with chopped chives.
  • Serve on top of spinach, if desired.

Video

Notes

Nutrition for 1 out of 4 meals:
43g Protein, 30g Carbs, 22g Fat, 490 calories

Nutrition

Serving: 1meal | Calories: 490kcal | Carbohydrates: 30g | Protein: 43g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Chicken Bacon Ranch Meal Prep

Avocado & Chicken Summer Rolls

by 2 Comments

Avocado & Chicken Summer Rolls

These avocado & chicken summer rolls only look fancy and tricky to pull off. They look like something you'd order from your favorite Asian restaurant, right? But you can do this—you can make these. And when you do, you'll have a no-cook veggie-packed meal ready for you, waiting in the refrigerator. Score!

Rotisserie Chicken for the Win

Let your favorite grocery store do the heavy lifting here—this recipe uses a rotisserie chicken. These premade birds are so flavorful and moist, and they can provide a lot of meals. You can also use simple poached chicken, too, which cooks in boiling water, if you're interested in saving on calories and/or fat, as poached chicken is unseasoned. (You can, however, add a little salt to the cooking water). But if you do use a rotisserie chicken and you're inclined to make stock, save the carcass. Rotisserie chickens make an especially tasty stock. Just use whatever is left over after you're finished prepping these avocado & chicken summer rolls! Then use the stock for soups, or freeze them for future meal plans.

The Amazing Avocado

Can we talk about avocado nutrition for a hot minute. These fruits (yes, they're fruits!) have a revered spot in meal planning because they are so nutrient-dense. Avocados are loaded with the good, heart-healthy fats, and lots of fiber and potassium. In fact, they have more potassium than a banana! And we're always looking for ways to sneak them into meal prepping without them turning brown (a little lime juice goes a long way here; other people swear by leaving a cut avocado in water. You decide!)

Are summer rolls healthy?

The answer here is yes! The ingredients include chicken and vegetables, but that doesn't do them justice. These avocado & chicken summer rolls are easy, light, yet still full of flavor, and a reminder that when you use great ingredients you don't need much else to make something delicious. They're pretty different from your standard egg rolls (like these air fryer egg rolls) because they have very little fat content, other than the chicken itself.

Of course, if you add a dipping sauce, that adds more flavor and calories; our nutrition calculations don't reflect sauces. Try this with a classic such as a peanut dipping sauce or hoisin. If you're looking for something a little more herbal, a zesty Greek vinaigrette or even a ranch dressing complements these rolls, too. Choose according to your own dietary needs, but in this recipe, these avocado & chicken summer rolls are gluten-free. They're good for paleo meal plans, too. 

Storage Tips

These summer rolls will keep for a couple of days in the refrigerator in a sealed container. The ingredients themselves will still be fresh, but the longer they spend in the fridge, the more that condensation kicks in and can start to make the rice wrappers a little mushy.

READ MORE: The Internet's Best Avocado Recipes

Avocado & Chicken Summer Rolls

Avocado & Chicken Summer Rolls Ingredients:

  • 12, 6-inch rice paper wrappers
  • 2 cups shredded chicken (1 rotisserie chicken)
  • 2 large carrots, thinly sliced 
  • 1 cucumber, thinly sliced
  • 12 Boston Lettuce Leaves or 2 cups Microgreens Mix
  • 2 Avocados, thinly sliced
  • 1 lime, juiced
  • Salt & Black Pepper
Avocado & Chicken Summer Rolls
Avocado & Chicken Summer Rolls
Avocado & Chicken Summer Rolls
Avocado & Chicken Summer Rolls

Avocado Chicken Summer Rolls

These avocado & chicken summer rolls are easy, light, yet still full of flavor. Serve them with dipping sauce for a gluten-free and paleo meal.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Total Time: 15 minutes
Course: dinner, Lunch, Main Dish, Snack
Cuisine: American, Asian
Diet: Gluten Free
Keyword: Chicken, gluten free, low calorie, low carb, paleo
Servings: 4 servings
Calories: 430kcal
Author: Nick Quintero

Ingredients

  • 12 6-inch rice paper wrappers
  • 2 cups shredded chicken 1 rotisserie chicken
  • 2 large carrots thinly sliced
  • 1 medium cucumber thinly sliced
  • 12 leaves Boston Lettuce or 2 cups microgreens mix
  • 2 medium avocados thinly sliced
  • 1 medium lime juiced
  • Salt & black pepper to taste

Instructions

  • Dip a sheet of rice paper into a bowl of lukewarm water for 5-10 seconds, until soft enough to bend. Then lay it flat on a damp towel on a firm surface.
  • In a small bowl, add the juice of 1 lime to the sliced avocado. Set aside.
  • Spread the Boston lettuce or microgreens mix on the bottom third of rice paper, followed by the thinly sliced carrots, thinly sliced cucumbers, rotisserie chicken slices, and sliced avocado. Season with salt and black pepper, to taste.
  • Fold up the bottom edge to cover the ingredients. Then, fold in the outside edges and tightly roll until sealed.
  • Place the finished roll on a plate lined with a damp paper towel. Continue steps 1-3 until all remaining ingredients are used. Take care to leave space between the finished summer rolls next to each other so they don't stick together.
  • Cut each roll in half, then place four half rolls in each container (makes up to 6 containers). Serve with either a peanut dipping sauce, Greek vinaigrette, ranch dressing, or hoisin dipping sauce.

Video

Notes

*macros do not include optional dipping sauces. 
*Calories can be reduced by using shredded boiled chicken in place of rotisserie chicken and 1 avocado instead of two. 

Nutrition

Serving: 3rolls | Calories: 430kcal | Carbohydrates: 39g | Protein: 18g | Fat: 22g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Avocado & Chicken Summer Rolls

Carrot Meatballs With Mint Cauliflower Rice

by 11 Comments

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

Carrot Meatballs With Mint Cauliflower Rice

You know our obsession with meatballs is kind of insane. I mean, did you read our Ultimate Guide To Meatballs post? (#SorryNotSorry) We just love meatballs! They are quick, easy, can be done in a zillion different flavor profiles (have you tried our Thai Almond Butter Meatballs or our Greek Meatballs yet?), and can be cooked in a single pan! They are an all-around meal prep win, especially because you can also make them ahead of time and switch up the type of ground meat you use, based on what you have on hand. Flexible recipes like this one for carrot meatballs with mint cauliflower rice help get dinner on the table.

The Secret to Good Meatballs

More often than not, meatballs can go sideways in a couple of ways. They can either fall apart because they're not bound together well enough, or they come out kind of tough, from overhandling the meat mixture. In the worst case scenario—yikes—both things can happen. (Thankfully, you won't have that problem here!)

This recipe for carrot meatballs with mint cauliflower rice avoids those pitfalls, because the carrots add both moisture and flavor. What's more, the recipe manages to be gluten-free, because it doesn't require breadcrumbs. Score!

Should I Bake or Fry Meatballs?

Italian grandmas might debate the best way to make meatballs, but for the sake of this recipe, these carrot meatballs are small and therefore can be pan-fried pretty quickly in a skillet with some olive oil. Then, once they're cooked, we remove them from the skillet while the mint cauliflower rice cooks in the same pan. This keeps meal prep moving along efficiently, but cooking the rice in the same pan lends a lot of extra flavor to the "rice" and makes clean-up a breeze. Hurrah for #oneskilletdinners!

How to Make Cauliflower Rice

If you're new to this concept, we show you how to make cauliflower rice and introduce it to your meal prep repertoire elsewhere on this site. It's foolproof and, like the meatballs, can take on almost any flavors you want. Cauliflower, like eggs, is kind of a blank slate when it comes to cooking, which means you can pretty much never run out of ways to prep it. (It also freezes well, should you want to make a whole bunch ahead of time).

Of course, you can use whatever kind of starch-like side you like (white or brown rice); quinoa would also work, too. Whatever you do, just be sure to pair these tasty protein bombs with your favorite starch and vegetable for a healthy, wholesome, and super-easy lunch (or dinner)!

Bonus: This entire prep is less than $4 per serving. You're welcome! Leftovers reheat well, too, if for some reason you don't scarf these down!

READ MORE: 40 Meal Prep Recipes Under 400 Calories

Carrot Meatballs With Mint Cauliflower Rice Ingredients:

For the Meatballs 

  • 1 lb. lean ground beef, chicken, or turkey
  • 1 large egg
  • ½ cup grated carrots
  • 1 tsp. Italian seasoning
  • ½ tsp. crushed red pepper flakes
  • Salt & pepper to taste
  • 2 tbsp. extra virgin olive oil

For the Cauliflower Rice 

  • 4 cups riced cauliflower
  • 1 tbsp. lemon juice
  • 4 mint leaves
  • Salt & pepper to taste
  • ½ cup water
Carrot Meatballs With Mint Cauliflower Rice
Carrot Meatballs With Mint Cauliflower Rice

Carrot Meatballs With Mint Cauliflower Rice

These easy 15-minute prep meatballs are loaded with Italian flavors and a hidden veggie. Pair it with lemon mint cauliflower rice for a filling, low-carb meal!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Chicken, Meal Prep, Turkey
Servings: 4 lunches
Calories: 277kcal
Author: Nick Quintero

Ingredients

Meatballs

  • 1 lb. lean ground beef, chicken, or turkey
  • 1 large egg
  • ½ cup carrots grated
  • 1 tsp. Italian seasoning
  • ½ tsp. crushed red pepper flakes
  • Salt & pepper to taste
  • 2 tbsp. extra-virgin olive oil

Cauliflower Rice

  • 4 cups cauliflower riced
  • 1 tbsp. lemon juice
  • 4 mint leaves
  • Salt & pepper to taste
  • ½ cup water

Instructions

  • In a large bowl, whisk together egg with Italian seasoning, salt, pepper and red pepper flakes.
  • Add carrots and ground meat to the bowl. Using your hands, mix the ingredients together thoroughly but don't overwork it. With a small ice cream scoop or a tablespoon, scoop out and roll the meat into balls until 18 meatballs are made and the meat is gone.
  • Heat a medium skillet over medium-high heat. Add oil to the pan and heat 4 minutes, and then add the meatballs to the pan. 
  • Cook meatballs 5 minutes. Then, flip to cook on the other side another 5 minutes. Rotate the meatballs a few more times in the pan, cooking 1-2 minutes until cooked through. Remove meatballs from the pan to a warm plate.
  • Add ¼ cup water to the skillet with riced cauliflower. Cook 5 minutes until softened, and then add lemon juice and mint leaves. Stir to combine.
  • Divide the meatballs and cauliflower rice into 4 even servings. Next, place them in meal prep containers with fresh lemon wedges and store in the fridge until you're ready to eat them.

Video

Notes

WW Smart Points= Green:6  Blue:6  Purple:6
__
Nutrition For 1 out of 4 Servings - Based on Lean Ground Beef

Nutrition

Serving: 1meal | Calories: 277kcal | Carbohydrates: 8g | Protein: 28g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 117mg | Sodium: 146mg | Potassium: 797mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2987IU | Vitamin C: 51mg | Calcium: 70mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Carrot Meatballs With Mint Cauliflower Rice

Chicken Quinoa Salad

by Leave a Comment

Chicken Quinoa Salad is a high-protein flavorful meal prep idea with fresh fruit and avocado. Prep it for a delicious filling lunch or dinner.

Chicken Quinoa Salad combines fresh fruit and quinoa with high-protein chicken breast for a sweet and savory meal prep idea! Serve with some avocado or a drizzle of avocado oil for a complete macro-friendly meal! It's so good, and gluten-free, too. We like this salad for a quick lunch, as you can it eat it cold right from the fridge if you like, but you can have it for dinner. Versatility is key! 

Chicken Quinoa Salad

How to Make Chicken Quinoa Salad

For meal prep, this comes together pretty fast. You start the chicken in a skillet with some olive oil while the quinoa cooks in some water on the stovetop. Butternut squash cooks in the oven, and then gets combined with the rest of the ingredients. 

The trickiest part of this whole thing? The pomegranate. Buying a whole pomegranate is more economical, but it takes some time to wrangle to get the arils, or seeds, out. You cut it in half and then submerge the halves in a bowl of cold water and dig the seeds out using your fingers. It takes time and your fingers will definitely get cold, but the water loosens the arils from the membranes inside the pomegranate. It just takes some practice. If you can't be bothered with all of this, pomegranate arils are sold on their own, usually in clear plastic cups with a lid, in the produce department. Toss them right into the quinoa salad and call it a day!

Chicken Quinoa Salad Ingredients

  • 2 ¼-lb. chicken breast
  • ½ cup white quinoa, uncooked
  • ½ butternut squash
  • 4 celery stalks
  • 5 scallions
  • ¼ cup pomegranate arils (seeds)
  • 2 limes

How to Store Chicken Quinoa Salad

We love a good salad meal prep, so know that this chicken salad keeps just like all our other recipes, for up to 4 or 5 days. If you want to, you can freeze the salad in airtight containers for up to 3 months. Defrost it in the refrigerator and eat it at room temperature or a bit warm. It's up to you!

Chicken Quinoa Salad

Substitutions and Alterations 

  • As always, feel free to use chicken thighs instead of breasts if you prefer in this quinoa salad. 
  • Other types of quinoa are fine here, too, such as red, or even a mix. Sometimes you'll find bags of quinoa labeled "tri-color." All good. Use whatever you've got. The flavor varies a bit but not too much. 
  • Orange, tangerine, or clementine segments would also complement the flavors in this salad. 
  • Swap out the butternut squash for sweet potatoes. 
  • You can take out the quinoa and use rice or even millet. But this chicken quinoa salad recipe is loaded with protein thanks to the quinoa, topping at more than 50 grams per serving!

Tips 

  • It's important to rinse the quinoa before you cook it. Doing so helps remove some of the bitterness in quinoa.
  • Leftover pomegranate arils are delicious on their own as a tart and crunchy snack. Swirl them into oatmeal with some almond butter, top them on plain Greek yogurt, or sprinkle on top of pancakes or French toast. 

READ MORE: For more protein, quinoa, and fruit combos, try Fruity Quinoa and Grilled Salmon

Chicken Quinoa Salad

Chicken Quinoa Salad

Chicken Quinoa Salad combines fresh fruit and quinoa with high-protein chicken breast for a sweet and savory meal prep idea!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 431kcal
Author: Nick Quintero

Ingredients

  • 2.25 lbs chicken breast
  • ½ cup white quinoa uncooked
  • ½ teaspoon salt
  • ½ ea butternut squash peeled
  • 4 ea celery stalks
  • 5 ea scallions
  • ¼ cup pomegranate arils (seeds)
  • 2 ea limes

Instructions

  • Spray a nonstick skillet with oil and place over medium-high heat. Wash chicken breasts with cold water, cut into cubes, and season with salt. Transfer to the pan and cook 5 minutes per side until golden brown.
  • In a medium saucepan bring 2 cups of water and ½ cup quinoa to a boil. Cook until tender about 10 to 15 minutes.
  • Preheat oven to 350°F/175°C. Cut the butternut squash half into cubes. Toss them in an ovensafe tray and spray with coconut oil spray. Sprinkle with salt. Bake 20 minutes.
  • Chop celery stalks and scallions, and cut pomegranate carefully (watch video above) to remove the seeds.

Notes

Approximate macros per serving: 414 calories, 53 g protein, 32 g carbs, 7 g fat.
_
Recipe Courtesy Of FitWomenEat

Nutrition

Calories: 431kcal | Carbohydrates: 32g | Protein: 64g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 147mg | Sodium: 177mg | Potassium: 882mg | Fiber: 4g | Sugar: 6g | Vitamin A: 3850IU | Vitamin C: 30.5mg | Calcium: 70mg | Iron: 3.4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Air Fried Parmesan Broccoli

by Leave a Comment

Air fryer broccoli meal prep is going to change your life. Broccoli is already delicious, but cook it in the air fryer and add Parmesan cheese? You've gotta try this!

We already love broccoli a whole lot around here. It's so good for you, it tastes great, and it is one of those green veggies that lots of kids enjoy, too. It works well with so many flavor profiles, from Asian to Italian and then some. But have you ever air fried it? And then taken it a step further by tossing it in Parmesan cheese? If you didn't, try this recipe. You'll be so glad you did.

Air Fried Parmesan Broccoli Ingredients

  • 1 12-ounce bag broccoli florets
  • 2 tbsp Parmesan cheese
  • 1 tsp lemon pepper (such as Mrs. Dash)
  • 1 tbsp butter
  • 1 tsp garlic powder

How to Make Air Fryer Parmesan Broccoli

This air fryer broccoli meal prep is so easy. All you need to do is to get your air fryer out, pop open a bag of these pre-cut florets (unless you've got a head of broccoli on hand already), and steam the broccoli just a little bit. Then, toss it in a little melted butter, seasoned salt and garlic powder. Transfer it all to the air fryer, where it will quickly work its magic, and you're good to go. It takes less than 10 minutes. When it's ready, transfer to a bowl, toss in Parmesan cheese, and serve right away.

How to Serve and Store Air Fried Broccoli

This air fried broccoli is best as soon as it's made, like lots of air fried and roasted veggies. Serve it with steak, chicken, pork, or even as a snack. It's so good. Kids will love it, too. If you need to store in the fridge, make sure it's in a sealed airtight container. You can always reheat it in the air fryer for a few minutes (less than 5) to re-crisp those edges.

Substitutions and Alterations

So, yeah, broccoli is the best here, but you could use cauliflower instead.

Make this whole thing vegan with nutritional yeast instead of Parmesan cheese, and plant-based butter or coconut oil instead of dairy butter.

Use other seasonings such as paprika, onion powder, granulated garlic, Italian seasoning; the list goes on. A lot of herbs and spices pair well with broccoli.

MORE AIR FRYER LOVE

Air Fryer Parmesan Broccoli

I could literally eat this Parmesan Broccoli all the time! It’s so easy for a tasty and nutritious meal prep.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 4 minutes
Cook Time: 6 minutes
Total Time: 10 minutes
Course: Appetizer, Snack
Cuisine: American
Keyword: air fryer
Servings: 4 Servings
Calories: 47kcal
Author: Meal Prep Mondays

Ingredients

  • 1 bag broccoli florets
  • 2 tablespoon Parmesan
  • 1 teaspoon lemon pepper
  • 1 tablespoon butter
  • 1 teaspoon garlic powder

Instructions

  • Place the broccoli in a large bowl and cover with a damp paper towel to steam in the microwave for 2 to 3 minutes. When it's finished, pat it very dry. It should not be soggy.
  • In a saucepan that can fit the broccoli, melt the butter and add the lemon pepper and garlic powder. Stir together and then take it off the heat.
  • Add the broccoli and toss to coat.
  • Set your air fryer to 375 and air fry for 8 to 10 minutes. Check the broccoli half way through and toss the broccoli around a bit if it looks like things are cooking unevenly. Remove from the air fryer, transfer to a bowl and sprinkle Parmesan cheese over the top. Enjoy immediately!

Video

Nutrition

Serving: 1cup | Calories: 47kcal | Carbohydrates: 1g | Protein: 1g | Fat: 4g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 12mg | Sodium: 44mg | Potassium: 21mg | Fiber: 0.2g | Sugar: 0.03g | Vitamin A: 26IU | Vitamin C: 0.2mg | Calcium: 25mg | Iron: 0.1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Shrimp Bowtie Pasta

by Leave a Comment

5 ingredient Pasta Meal Prep shrimp and a roasted garlic pasta sauce.  YUM!!!

Shrimp Bowtie Pasta
Steak, Spinach, Mashed Sweet Potatoes

Shrimp Bowtie Pasta

5 ingredient Pasta Meal Prep shrimp and a roasted garlic pasta sauce.  YUM!!!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Course: dinner
Cuisine: Italian
Keyword: Pasta, Shrimp
Servings: 4 Meals
Calories: 454kcal
Author: Meal Prep Mondays

Ingredients

  • 1 box gluten-free bowtie Pasta
  • 3 dozen shelled frozen shrimp
  • 1 jar garlic pasta sauce
  • 4 whole garlic cloves
  • 1 large bag spinach

Instructions

  • Fill a large bowl with water and sliced lemons and let the shrimp defrost.
  • While the shrimp is thawing, fill a medium pan with water and put on the stove until it boils, add the pasta and boil for 10-12 minutes.
  • Sauté the garlic cloves with olive oil in a separate pan and add in the spinach.
  • After the spinach cooks, add in the red sauce until warmed.
  • Place the shrimp into the sauce and cook until it is pink and then flip each one until the other side turns pink also.
  • Drain the pasta and place into meal prep containers evenly.
  • Add in the pasta sauce with shrimp on top. Enjoy!

Video

Notes

This makes four meals.

Nutrition

Serving: 1Meal | Calories: 454kcal | Carbohydrates: 97g | Protein: 21g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 968mg | Potassium: 1285mg | Fiber: 4g | Sugar: 8g | Vitamin A: 8707IU | Vitamin C: 36mg | Calcium: 154mg | Iron: 8mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Shrimp Bowtie Pasta

One-Pan Chicken and Orzo Recipe

by Leave a Comment

Felt kinda fancy, decided to make a one-pan chicken meal prep this week.

One Pan Chicken and Orzo Single meal prep 1000x1200 (2)

One-Pan Chicken and Orzo

In this recipe, we combine chicken breast and orzo pasta together to create one delicious meal.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: dinner
Cuisine: Italian
Keyword: Chicken
Servings: 4 servings
Calories: 354kcal
Author: Meal Prep Mondays

Ingredients

  • 2 large chicken thighs.
  • 1 pint cherry tomatoes halved.
  • 2 shallots chopped.
  • 1 ½ cup orzo
  • 3 cups water
  • 2 tablespoon butter
  • 1 teaspoon oregano
  • 1 teaspoon seasoned salt or salt/pepper
  • Basil leaves
  • Olive oil
  • 1 cup bocconcini

Instructions

  • In a medium saucepan, cook the chicken with olive oil and salt and pepper.
  • Once it’s cooked, set it to the side.
  • In the same pan, saute the shallots in olive oil and add in the orzo and the butter.
  • Once the butter has melted, add in water and cover with a lid.
  • Once the rice has cooked fully, remove the lid, add in the bocconcini and basil and mix together.
  • After everything has been mixed thoroughly, add in the cooked chicken.
  • You can now separate everything into separate meal containers and refrigerate until ready to enjoy!

Video

Nutrition

Serving: 1meal | Calories: 354kcal | Carbohydrates: 49g | Protein: 13g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 25mg | Sodium: 671mg | Potassium: 434mg | Fiber: 3g | Sugar: 5g | Vitamin A: 763IU | Vitamin C: 28mg | Calcium: 134mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!