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Lunch

This collection of 150+ healthy lunch recipes has something for everyone! From soups to salads to meal prep bowls and more, we have hot and cold lunches, vegan and meat-based, and so much more.

Start by looking through these 23 High Protein Lunch Recipes, or 25 Healthy Lunches for People Who Hate Salads, or try one of my favorites Beef and Vegetable Fried Rice.

Crockpot Golden Lentil Soup

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Crockpot golden lentil soup is golden thanks to the turmeric and uses red lentils. Vegan, gluten-free, and very plant based!

Fam, we’ve got a super hearty and delicious newcomer to add to your favorite meal prep recipes. Vegan lentil soup might sound boring, but this one is anything but. Rich, herbaceous, and touched with a bit of heat; your winter lunches have never looked (or smelled!) so good. And this easy recipe only gets better throughout the week as the spices are absorbed by the lentils. Let it sit for as long as you can stand to wait!

Crockpot Golden Lentil Soup Ingredients

  • 1 cup red lentils, soaked for 2 hours
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 tablespoon turmeric
  • 1 tablespoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon ginger
  • ½ teaspoon sea salt
  • 1 (15-ounce) can diced tomatoes
  • 1 (15-ounce) can coconut milk (full fat)
  • 4 cups vegetable broth
  • 6 cups fresh spinach
  • 2 tablespoons lime juice
  • Pinch of cayenne, optional
  • Cilantro, to garnish, optional
golden lentil soup

How to Make Slow Cooker Golden Lentil Soup

This meal prep recipe takes a bit of extra planning because the lentils require a two hour soak in water. All you have to do is put them in a bowl of water and let them do their thing. Soaking lentils before cooking might sound tedious, but it offers some benefits. The outer layer of legumes such as lentils and beans contains sugars called oligosaccharides, which can be a bit tough on our stomachs. Soaking these ingredients before use softens this outer layer, making it easier for our digestive system to break down and ultimately utilize these nutrient-rich ingredients. Soaking legumes before use also reduces the effects of phytic acid, the organic compound that is the culprit of the classic bean aftermath. We promise: The extra step to soak is worth your time!

golden lentil soup

What Are the Benefits of Golden Lentil Soup?

Though this lentil soup can be enjoyed all year round, we packed it with healthy anti-inflammatory spices to support you throughout the dark and chilly winter months. Ginger and turmeric are closely related (think of them as cousins), and though their benefits come from two different primary constituents, they both do wonders for supporting the immune system and promoting a healthy inflammatory response. Cinnamon is a wonderful ally for balancing healthy blood sugar levels, and its addition makes this spice trio both powerful and delicious.

How to Store and Serve Golden Lentil Soup

Soup is one of our favorite things to prep and this one is in the top five currently. It will freeze well (up to 3 months, maybe longer) and keeps in the fridge for 4 to 5 days. This soup prep is great on a cold evening but delicious all year round. Just make sure it's in an airtight container and you might consider storing it in serving sizes that make the most sense for you.

Substitutions and Customizations

As written, this recipe is plant-based. You can change that and use dairy, or substitute another nondairy milk instead of coconut milk. You can also thin out coconut milk if the taste is too rich for you; just use half or a third water rather than the full amount of coconut milk specified.

Regular lentils will work here, too, but they will take longer to cook than the red ones, which are thinner and more starchy.

Swap kale for spinach if desired. You can also add a chopped carrot, too, to boost the vegetable content here. Other veggies will be good, too, such as a chopped sweet potato or regular potato.

More Awesome Soup Recipes

Vegan Crockpot Golden Lentil Soup Meal Prep
vegan lentil soup 2

Crockpot Golden Lentil Soup

A deliciously creamy vegan soup packed with healthy anti-inflammatory spices. This easy recipe only gets better throughout the week, as the spices are absorbed by the lentils. This is the perfect freezer recipe and is such a comforting meal to pull out on a chilly evening.
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Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Lentils, Meal Prep
Servings: 6 meals
Calories: 251kcal
Author: Nick Quintero

Ingredients

  • 1 cup dry red lentils soaked for 2 hours
  • 1 tablespoon olive oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 tablespoon turmeric
  • 1 tablespoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon Ginger
  • ½ teaspoon Salt
  • 15 ounces diced tomatoes
  • 15 ounces full fat coconut milk
  • 4 cups vegetable broth
  • 6 cups fresh spinach
  • 2 tablespoon lime juice
  • pinch cayenne pepper optional
  • cilantro to garnish, optional

Instructions

  • Soak lentils for 2 hours, and then drain well.
  • In a frying pan, saute onions and garlic in olive oil until translucent over medium high heat.
  • Add salt and spices, and stir for about a minute. Add a couple tablespoons of vegetable broth, and continue to heat for another minute.
  • To the crockpot, add lentils, diced tomatoes, coconut milk, onions and spices, and vegetable broth. Stir to combine.
  • Slow cook on high for 2 ½ hours, or on low for 4 hours.
  • Stir in fresh spinach, and season with lime juice, cayenne, and salt, to taste.
  • This soup freezes well for up to 3 months in an airtight container.

Notes

Nutrition for 1 out of 6 servings:
9g P | 28.6f C | 13.1g F | 8.3g Fiber | 251 Calories

Nutrition

Serving: 1meal | Calories: 251kcal | Carbohydrates: 28.6g | Protein: 9g | Fat: 13.1g | Fiber: 8.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Eggplant Meatballs and Zoodle Meal Prep

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

 Eggplant Meatballs and Zoodle Meal Prep

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

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

eggplant meatball meal prep

Eggplant Meatballs and Zoodle Meal Prep Ingredients

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

Eggplant Nutrition Info

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

eggplant meatball meal prep

What's a Zoodle?

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

Ultimate Guide to Meatballs:

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

eggplant meatball and zoodle meal prep

How to Store and Serve Eggplant Meatballs with Zoodles

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

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

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

eggplant meatball and zoodle meal prep

More Zoodle and Eggplant Recipes

eggplant meatball and zoodle meal prep

Related Article: Ultimate Guide to Making Meatballs

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

Eggplant Meatballs and Zoodle Meal Prep

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

Serving: 1meal | Calories: 351kcal | Carbohydrates: 39.6g | Protein: 11.1g | Fat: 18.4g | Fiber: 13.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Slow Cooker Lentil Soup

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Slow Cooker lentil soup is chock-full of plant-based vitamins, fiber, and protein! Simply add ingredients to a slow cooker and let it do the work for a no-hassle meal that reheats in minutes.

Lentils have been eaten since prehistoric times. In fact, lentil remains have been dated to 11,000 BC from Greece’s Franchthi cave! They are some of the oldest known remains. So you’re really getting a wise-old treat with this Slow Cooker Lentil Soup! But wise and old isn’t slow - it’s bold and tasty! This meal prep recipe gives you the solid macros you want with super-powered simplicity.

Slow Cooker Lentil Soup Ingredients

Slow Cooker Lentil Soup
  • 8 cups vegetable stock
  • 1 cup chopped carrots
  • ¼ cup coconut aminos
  • 2 cups dry lentils
  • 1 cup chopped celery
  • 2 cups canned diced tomatoes with juice
  • 1 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • 1 cup chopped sweet white onion
  • 1 teaspoon dried oregano
  • 2 teaspoon sea salt
  • ½ teaspoon black pepper
  • 2 cups chopped kale
  • ½ cup chopped parsley for serving

How to Make Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

Our team at MPOF loves this meal prep recipe because there are just two steps. First, combine nearly every ingredient in your slow cooker. Second, add in the kale at the end for just 5 more minutes of heat. Easy! It is the epitome of set it and forget it.

How to Store and Serve Slow Cooker Lentil Soup

This lentil soup meal prep recipe is a perfect one-portion meal. Just divide this meal prep recipe evenly in four single-compartment containers, fill your fridge or freezer, and forget about it! 

This lentil soup meal prep will last for about 5 days in the fridge, with one caveat. Lentils are best for your belly when they’re as fresh as possible. To reduce the chances of belly-bloating, eat this meal prep recipe as soon after cooking and add the spice hing to support digestion if you are sensitive to legumes.

If you're freezing this soup, it will keep in the freezer for up to 6 months. Defrost overnight in the fridge, right on the stovetop, or in the microwave, depending on your preference and how much time you have available.

We love to eat this soup as is, because it's a pretty complete meal, but do serve with a side salad if you want and, if you're not gluten-free, a hunk of crusty bread or a handful of crackers.

Substitutions and Variations

We have specified standard green lentils here, but you may notice there are a few different kinds. If you use red lentils, this soup will cook in much less time and the lentils will pop open and get starchy. That's because red lentils are different from green ones in that regard! You want to steer clear of the French puy lentils, which are best for salads and other cooked dishes.

You can vary the amounts of the ingredients if desired (just don't change the liquid amount). Add sweet potatoes or Yukon gold potatoes, cut into ½-inch cubes, if you want something even heartier and love potatoes with lentils like we do. Lentil soup is a bit of a blank slate.

Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

More Lentil Meal Prep Recipes

Tips for Making Slow Cooker Lentil Soup:

  1. Don’t worry about soaking your lentils because the slow cooker will take care of the tenderness.
  2. Do rinse and sift your lentils before cooking because sometimes there are rocks. Remove debris now and you’ll thank yourself later.
  3. Asafoetida (also known as hing) is an additional spice/powder known for reducing the gas-forming qualities of legumes, including lentils. If you are sensitive to beans, try it! 
Slow Cooker Lentil Soup
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Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

Cozy up to this vegan slow-cooker lentil soup chock-full of plant-based vitamins,
fiber, and protein! Simply add ingredients to a slow cooker and let it do the work
for a no-hassle meal that reheats in minutes.






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Prep Time: 5 minutes
Cook Time: 4 hours 5 minutes
Total Time: 4 hours 10 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: gluten free, Lentils, Meal Prep, vegan, vegetarian
Servings: 4 meals
Calories: 290kcal
Author: Nick Quintero

Ingredients

  • 8 cups vegetable stock
  • ¼ cup coconut aminos
  • 2 cups dry lentils
  • 1 cup chopped celery
  • 2 cups canned diced tomatoes with juice
  • 1 cup chopped carrots
  • 1 cup chopped sweet white onion
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • 2 teaspoon sea salt
  • ½ teaspoon black pepper
  • 2 cups chopped kale
  • ½ cup chopped parsley for serving

Instructions

  • Combine all ingredients except kale and parsley in a crockpot. Stir well. Turn crockpot to high setting. Cover and cook 4 hours.
  • Stir in kale and continue to cook 5 minutes longer until wilted. Remove the bay leaf. Serve the soup in bowls, nice and hot, garnished with chopped parsley.

Notes

WW Smart Points= Green:11  Blue:3  Purple:3

Nutrition

Calories: 290kcal | Carbohydrates: 49.4g | Protein: 14.8g | Fat: 1.6g | Fiber: 8.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Korean Beef Bowls

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Korean Beef Bowl is flavorful and easy a fast meal prep recipe that's ready in 25 minutes and packs in 30g+ protein per serving. 

If you're looking for a new and delicious way to enjoy beef, look no further. And any time we put something in a bowl, it makes meal prep that much easier and quicker. Gotta love kitchen efficiency on meal prep day, amirite?

These Korean Beef bowls are made with lean strip steaks and include plenty of your favorite veggies and whole grains. Plus, they provide over 30g of protein per serving. They are guaranteed way to get you through your afternoon because the higher protein content helps keeps you full, which curbs cravings.

Korean Beef Bowl Ingredients

Korean Beef Bowl
  • 16 ounces boneless beef strip steak cut into 1-inch pieces
  • ¼ cup coconut aminos, or tamari sauce
  • 2 tablespoon sesame oil
  • 2 cups cooked brown rice
  • 4 cups assorted veggies, such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
  • ⅔ cup coarsely chopped kimchi
  • ¼ cup thinly sliced green onion

How to Make Korean Beef Bowls

Korean Beef Bowl

It all starts with cooking the steak. We love to grill it whenever possible but you can always cook it on a skillet or a grill pan indoors. That's fine. One of the best parts of this dish is all the veggies, which are not only colorful but taste great with the beef. They don't need any cooking, so you can do all that prepping (chopping etc.) while the steak cooks. And if you've got precooked rice in the fridge (or you like to meal prep it and have some in the freezer), now's the time to bring it out. Otherwise, you'll need to cook it for this dish.

Korean Beef Bowl

How to Store and Serve Korean Beef Bowls

Once you've prepped this dish, divide it among airtight containers and store them in the fridge. Reheat the beef if you like, or eat it cold straight out of the fridge; either way is good. If you want to reheat the beef, just wrap it in foil and reheat it in the oven for 10 minutes or so (the foil prevents it from drying out).

It's possible to freeze the steak after you make it if you'd like to. You can freeze the veggies too, but they'll likely be pretty soggy once they're defrosted. Therefore, we'd recommend just freezing the steak and making the veggies once the steak has defrosted, or while it's doing so.

Korean Beef Bowl

A Few Tips About Beef

A three-ounce cooked serving of lean beef (about the size of a deck of cards) provides 10 essential nutrients and about half the Daily Value in protein for about 170 calories. This recipe uses strip steak which is a lean cut of beef. But did you know many of America’s favorite cuts of beef are classified as “lean”? In addition to the strip steak, the top sirloin, tenderloin and 95% lean ground beef are also on the list. How to figure this out? Look for the word “Round” or “Loin” in the name. More than 60 percent of the whole muscle cuts found in the supermarket are lean when cooked with the visible fat trimmed.

Recipes like these Korean Beef Bowls, breakfast egg cups, and mozzarella stuffed meatballs are easy ways to include lean beef in your diet. So, if you're in need of more protein and want to eat it in a delicious way, try this Korean Beef Bowl! 

More Easy One-Bowl Meals to Meal Prep!

Korean Beef Bowl
Meal Prep on Fleek x GoodCook Meal Prep Containers

Recipe courtesy of The Kansas Beef Council

Korean Beef Bowl

Korean Beef Bowl

This flavorful and easy Korean Beef Bowl recipe is a fast meal prep recipe that is made in 25 minutes and packs in 30g+ protein per serving. 
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Korean
Keyword: Meal Prep, Steak
Servings: 4 meals
Calories: 390kcal
Author: Nick Quintero

Ingredients

  • 16 ounces beef strip steak cut into 1 inch pieces
  • ¼ cup Coconut Aminos or Tamari
  • 2 tablespoon Asian sesame oil
  • 2 cups cooked brown rice
  • 4 cups assorted veggies such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
  • ⅔ cup chopped kimchi
  • ¼ cup thinly sliced green onion

Instructions

  • Place steaks over medium heat on a preheated grill. Cook steaks, covered, 11 to 14 minutes. For medium rare cook till 145°F or medium, a little longer, to 160°F doneness, turning occasionally. A table-top griddle, a grill pan, or frying pan can be used if you don’t have a grill.
  • Meanwhile, to prepare the dressing, whisk together soy sauce and sesame oil in a small bowl; set aside.
  • Divide rice evenly among four bowls. Top rice with vegetables and kimchi.
  • Slice the steaks into thin pieces and divide evenly among bowls. Drizzle with dressing. Garnish with green onions and optional sesame seeds.

Video

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 33g Carbs | 14g Fat | 390 Calories
 
 

Nutrition

Serving: 1meal | Calories: 390kcal | Carbohydrates: 33g | Protein: 32g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Italian Sub Lettuce Wrap Meal Prep

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Italian Sub Lettuce Wrap Meal Prep is an easy keto meal prep packed with salami, ham, provolone, lettuce, and a quick red wine vinaigrette dressing.

There’s no shortage of lettuce wrap meal prep ideas on the internet and for good reason. It’s one of our favorite preparations for fresh flavor, lighter caloric intake, and ease of transport. (We love these Pulled Pork Lettuce Wraps, and these Sweet Potato and Black Bean Veggie Burgers can also go for this fun and leafy preparation.)

But we thought we’d use this approach to enjoy a fun spin on a classic: the Italian Sub! Because when you're doing keto, you miss sandwiches, right? You can get all the flavors but none of the carbs from bread this way.

The Origins of the Italian Sub Sandwich

Despite its name, the Italian Sub is said to have been invented in Portland, Maine. In the early 20th century lots of Italians came to New England to work opportunities there. And luckily for us, they also brought great lunch ideas! According to food historians, an Italian baker accepted the request of local dockworkers to add meat, cheese, and fresh vegetables to the baked rolls he was selling from a pushcart. The rest, as they say, is Italian Sub history. And today it is the inspiration for our newest meal prep idea!

Italian Sub Lettuce Wrap Meal Prep

Italian Sub Lettuce Wrap Meal Prep Ingredients

Italian Sub Lettuce Wrap Meal Prep
  • 4-8 large romaine lettuce leaves, washed, rinsed, and dried
  • 8 oz salami slices
  • 8 oz sliced ham
  • 4 oz sliced provolone (for Whole30 version, leave off the cheese)
  • 1 large tomato, sliced
  • ¼ cup olive oil
  • ¼ cup red wine vinegar
  • Black pepper
  • Himalayan sea salt

How to Make Italian Sub Lettuce Wrap Meal Prep

Italian Sub Lettuce Wrap Meal Prep

Salami, sliced ham, provolone, and tomato come together between crisp leaves of fresh romaine. They're perfectly complemented by a quick dip in a homemade red wine vinegar dressing. Don’t forget salt and fresh black pepper! The simple but effective seasoning is not only traditional to the original version but it can't be skipped; it brings all the flavors together (A dash of oregano wouldn't hurt either, come to think of it!). We’ve already lightened up the traditional sandwich a bit by offering it as a lettuce wrap meal prep, but feel free to omit the cheese for a Whole30- compliant version!

For such a low-calorie plate (209 calories per serving), this lettuce wrap meal prep is delicious and still packs an impressive protein punch- almost 30 grams per wrap! Take them to work, take them to the dinner table, or take them to their original home on the docks of Maine. Wherever you enjoy them, this Italian Sub Lettuce Wrap is a super easy and satisfying meal prep idea!

Tip: If you like this idea, you can copy the approach for other popular sandwiches you might be missing out on because of keto, whether it's a turkey club or tuna salad. Serve them in giant lettuce leaves. Romaine is great, but Boston bibb works well too. (Iceberg tends to break sometimes but you can try it if that's what you've got.)

How to Store and Serve

Once they're all put together, which will take you very little time indeed, you can store it right in the fridge in airtight containers. We love these as they are, with the homemade dressing drizzled across the top. You probably won't need much else, but a salad would be a smart addition to this prep if desired.

Italian Sub Lettuce Wrap Meal Prep
Italian Sub Lettuce Wrap Meal Prep

More Lettuce Wrap Meal Preps for Lunch!

Keto Italian Sub Lettuce Wrap Meal Prep

References:

https://whatscookingamerica.net/History/HoagieSubmarinePoBoy.htm
Italian Sub Lettuce Wrap Meal Prep

Italian Sub Lettuce Wrap Meal Prep

Easy keto lettuce wraps packed with salami, ham, provolone, lettuce, and a quick red wine and vinegar dressing.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 509kcal
Author: Nick Quintero

Ingredients

  • 8 large romaine lettuce leaves rinsed and dried
  • 8 ounces salami*
  • 8 ounces sliced ham*
  • 4 ounces provolone leave off for paleo/whole30
  • 1 large tomato sliced
  • ¼ cup olive oil or avocado oil
  • ¼ cup red wine vinegar
  • salt & pepper as desired

Instructions

  • Wash and dry romaine lettuce leaves and set aside inside meal prep container.
  • Fill with fresh sliced salami, ham, provolone, tomato, and season with a bit of salt and pepper.
  • Whisk together the red wine & vinegar dressing on the side with a fork and divide between dressing jars.
  • To serve, wrap the meat and cheese tightly in the wrap and drizzle with oil and vinegar.
  • Store in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 meals:
29.5g Protein | 9.4g Carbs | 40g Fat | 1.2g Fiber | 509 Calories
*Be sure to use paleo/whole30 compliant meat if following one of these diets.

Nutrition

Serving: 1meal | Calories: 509kcal | Carbohydrates: 9.4g | Protein: 29.5g | Fat: 40g | Fiber: 1.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Apricot Salmon Meal Prep

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Paleo Apricot Salmon Meal Prep brings together fruit and fish for a refreshing and light meal prep you'll want to put on repeat!

We kind of can't ever get enough of salmon, and behind chicken and pasta, it's a very popular and in-demand protein. It is easy to cook, hard to screw up, plentiful, and many people like it. Plus, it's super good for you (more on that in a minute). If you're looking for gluten-free and paleo meal prep ideas, too, look no further. How about something delicious, healthy, and satisfying, all for under 500 calories per serving? Look no further than this Apricot Salmon Meal Prep- one of our favorite meal prep ideas for stone fruit season!

Paleo Apricot Salmon Meal Prep

We all know that fish is an incredibly healthy protein source, but what’s all the hype about salmon? A quick aside before we dive into that: whenever possible, buy wild rather than farmed salmon! First of all, most of the recorded health benefits of salmon are specifically from wild-caught fish. That means the fish grew in a natural environment without any human-added growth hormones, antibiotics, or sunlight restrictions. (Yeah, that's a thing!) Okay, now on to the good stuff.

Paleo Apricot Salmon Meal Prep

Nutrition Benefits of Salmon

First off, salmon has some of the highest amounts of omega-3s when compared to any other type of fish, about 1-2 grams per 3 oz serving. That might not sound like a lot, but it’s actually 2-4 times what most health organizations recommend as the daily intake for a healthy individual!

In addition, these essential fatty acids, salmon also provides a significant amount of protein per serving (approximately 21 grams)! It also provides more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. And if you’re one of the many Americans that doesn’t get quite enough Vitamin D into your diet, one serving of salmon can account for your entire daily need!

In addition to the incredible health benefits of salmon, we love this meal prep idea because it allows you to truly eat seasonally. Stone fruit season happens when every farmer’s market and produce aisle is alive with the bounty of summer. To round off the carbs and protein, we used green beans, zucchini, and carrots. However, please do what feels best. Use whatever vegetables you love, or whatever is bountiful from your local farms (or your own garden!). This delicious Apricot Salmon Meal Prep is an elevated mid-week lunch or a nutritious family dinner. We hope you love it as much as we do!

Read More: 35 Meal Prep Recipes with Salmon!

Paleo Apricot Salmon Meal Prep Ingredients

  • 8 oz. fresh salmon (2 filets)
  • 1 tablespoon maple syrup
  • 1 tablespoon coconut aminos (or sub soy sauce)
  • 1 tablespoon avocado oil
  • ¼ teaspoon garlic powder
  • 1 apricot, diced
  • 4 cups of seasonal veggies: green beans, zucchini, carrots, etc.
  • pinch of Himalayan sea salt
  • 1 cup cooked jasmine rice, optional for serving (do not use if following a paleo diet)

Source 1, 2, 3

How to Make Paleo Apricot Salmon Meal Prep

Paleo Apricot Salmon Meal Prep

Combine the apricot with the coconut aminos and maple syrup in a small bowl along with the avocado oil and garlic powder. Set it aside. Transfer the salmon to a baking dish and top with the apricot marinade. Bake it in the oven and get the rice started while that's going on. If using, cook the jasmine (or maybe even cauliflower rice!) rice while the salmon bakes and you're assembling some veggies to steam. You can even used bagged frozen mixed veggies in a pinch; there's no shame in that and a well-stocked freezer is one of our favorite things.

How to Store and Serve Paleo Apricot Salmon Meal Prep

You can either store this in containers that are just one big compartment or ones that are multiple compartments. Serving this all tossed together is equally as good as eating the veggies, rice, and salmon separately. Keep it in the fridge for up to 4 days and reheat gently; you don't want to overcook the salmon! The whole thing can be frozen, too, if desired. Just defrost in the fridge first or pop it in the oven, tented with foil over it. Use any kind of veggies you want!

Pro tip: It's probably a good idea, however, to freeze the rice separately if you're going to freeze leftovers or a couple of servings. Rice should be reheated on its own and not in the oven; it will dry out too much.

Paleo Apricot Salmon Meal Prep
Paleo Apricot Salmon Meal Prep

Paleo Apricot Salmon Meal Prep

Salmon dish with an easy apricot marinade and fresh seasonal vegetables. Perfect for a fun summer dinner with a fruity twist!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep, paleo, Salmon
Servings: 2 servings
Calories: 471kcal
Author: Nick Quintero

Ingredients

  • 8 ounces fresh salmon
  • 1 tbs maple syrup
  • 1 tbs coconut aminos
  • 1 tbs avocado oil
  • ¼ teaspoon garlic powder
  • 1 apricot diced
  • 4 cups mixed vegetable
  • Salt to taste

Optional

  • jasmine rice for serving

Instructions

  • Preheat oven to 400 degrees F.
  • In a small bowl, mix the maple syrup, coconut aminos, avocado oil, diced apricot, and garlic powder.
  • Place salmon in a shallow glass baking dish and coat with the apricot marinade.
  • Place fish in the preheated oven and bake uncovered for 20 minutes. The fish is done when it’s easily flaked with a fork.
  • While the salmon is cooking, steam your vegetable by bring a large pot of water to a boil. Add the fresh vegetables and steam for 3-5 minutes, until vibrant colored and fork tender.
  • Prepare your jasmine rice, if using, by following package instructions. Transfer everything, once cooked, to meal prep containers and refrigerate for up to 4 days.

Notes

Nutrition for 1 out of 2 servings:
36g Protein | 29g Carbs | 20g Fat | 471 Calories
*nutrition does not include optional rice
Calculate your Macros Here

Nutrition

Serving: 1meal | Calories: 471kcal | Carbohydrates: 29g | Protein: 36g | Fat: 20g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Beef Zucchini Enchilada Meal Prep

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Zucchini enchiladas are a low-carb answer to a comfort food favorite that are extra good when this veggie is in season!

Enchiladas are the stuff of dreams. A warm wrap stuffed with meat and topped with melted cheese and any variation of delicious chili sauces. Honestly, what’s not to love? But these bad boys can get heavy. And if you’re on any sort of low-carb regimen, you probably thought this type of food was off-limits, right? Wrong, friends! We created these low-carb enchiladas so anyone can enjoy the ooey-gooey goodness of this Mexican classic. The rest of your meal prep recipes are already jealous.

Beef Zucchini Enchilada Meal Prep--6

Beef Zucchini Enchiladas Meal Prep Ingredients

  • 1 tablespoon olive oil
  • 1 lb beef chuck
  • 1 cup beef broth
  • sea salt
  • black pepper
  • ¼ tsp garlic powder
  • 1 tsp ground cumin
  • 2 tsp chili powder
  • 1 cup red sauce
  • 4 large zucchini, sliced with a mandolin
  • ½ cup shredded cheddar cheese

How to Make Low Carb Beef Zucchini Enchiladas

So how exactly did we transform a dish that is built around flour tortillas into a low carb meal prep recipe? We called in our good friend zucchini, of course! If you’ve been around here for a little while, you know we love using zucchini in our low carb meal prep recipes. From low carb lasagna to pad thai, this vegetable is invaluable for lightening up all kinds of heavy favorites. And these low carb enchiladas are no exception!

Beef Zucchini Enchilada Meal Prep--6

The thinly sliced ribbons of zucchini bake beautifully in the oven, creating a delicious outer casing that is rich in both flavor and nutrients. It’s a good source of fiber and B Vitamins (B6 and folate, to name a few), and a great source of Vitamin C. One medium zucchini averages out to about half of our required daily intake for this important immune-supporting vitamin! So if you’re enjoying these low-carb enchiladas in your meal prep recipes throughout the week, you’re also getting a fantastic boost of nutrients.

And if we haven’t sold you yet, this meal prep recipe also employs the use of a slow cooker. Simply set it in the morning, go about your day, and finish the minimal amount of prep when you get home in the evening! Done and done. Enjoy!

Beef Zucchini Enchilada Meal Prep--6

How to Store and Serve Beef Zucchini Enchiladas

Store these right in meal prep containers that you've sealed tightly. Keep them in the fridge for 4 to 5 days. Reheat in the microwave or in the oven--cover with foil if you pop them in the oven. Feel free to add a little extra cheese to the tops if you like when you reheat it! You can also freeze this meal prep, as long as it's tightly wrapped. It should be good for up to 3 or 4 months. The texture of the zucchini noodles might suffer a little but it will still be good.

Beef Zucchini Enchilada Meal Prep--6

How to Customize Beef Zucchini Enchiladas

You can make this dish with pulled pork or chicken that you've cooked in the slow cooker or braised slowly on the stovetop for a couple of hours. It will work well with these flavors and textures. Feel free to change up the cheese type, too; Monterey jack works great, and you can amp up the heat by using a jalapeno cheddar or jack cheese if you want!

MORE ENCHILADA DISHES FOR MEAL PREP!

Chicken Enchiladas

Instant Pot Chicken Enchilada Soup

Salsa Verde Chicken Enchilada Meal Prep

Beef Zucchini Enchilada Meal Prep--6
Low Carb Beef Enchilada Zucchini Meal Prep blog
Beef Zucchini Enchilada Meal Prep--6

Beef Zucchini Enchilada Meal Prep

Low-carb enchiladas made with sliced zucchini and shredded crockpot beef.
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Prep Time: 8 hours
Cook Time: 20 minutes
Total Time: 8 hours 20 minutes
Course: Main Dish
Cuisine: Mexican
Keyword: Beef
Servings: 4 servings
Calories: 444kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 pound beef chuck
  • Salt & pepper to taste
  • ¼ teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 teaspoon chili powder
  • 1 cup red sauce
  • 4 large zucchini sliced with a mandolin
  • ½ cup shredded cheddar cheese

Instructions

  • Add beef chuck to a slow cooker along with olive oil, beef broth, salt, pepper, garlic powder, cumin, and chili powder. Cook on medium for 8 hours or high for 4 hours. Remove from the crockpot and shred with a fork.
  • Preheat oven to 350ºF.
  • Using a mandolin slicer, slice zucchini into long thin slabs. On a cutting board, lay out three or four zucchini slices, slightly overlapping them. Add 2 to 3 tablespoon of shredded beef and roll up to make an “enchilada.” Transfer to a baking dish. Repeat with remaining zucchini and shredded beef.
  • Top with ½ red sauce and shredded cheese.
  • Bake for approximately 20 minutes and until cheese is melted.
  • Divide the remaining red sauce among four meal prep containers. Divide zucchini enchiladas between meal prep containers and store in the fridge for 3-4 days. Reheat before serving.

Notes

Nutrition for 1 out of 4 servings:
27.5g Protein | 15.5g Carbs | 29.9g Fat | 4g Fiber | 444 Calories

Nutrition

Serving: 1meal | Calories: 444kcal | Carbohydrates: 15.5g | Protein: 27.5g | Fat: 29.9g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chickpea Curry With Jasmine Rice Meal Prep

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Chickpea curry is a healthy vegan meal prep that's also gluten-free!

The word “curry” is used in a range of places across the globe, and it often looks a bit different from culture to culture. Some curries are dry, some are wet; some are cool and herby, some are hot and super spicy. Typically though, when we’re talking about curry, we’re talking about meat and vegetables stewed in a rich sauce and served over rice. That’s what we’ve got for you today with this chickpea curry, and it’s definitely a meal prep recipe worth adding to your global repertoire.

Chickpea Curry with Jasm…eal Prep--3

What's in Curry?

Well, a “traditional curry” isn’t exactly what we’ve got for you today, since this chickpea curry is entirely vegan. But you can still expect a smooth and creamy coconut broth and the satisfying crunch of sauteed onions. Cooked chickpeas have a fantastic texture, and also a pretty impressive nutritional profile. They are a great source of protein, fiber, and complex carbs. And due to their high fiber content, chickpeas have a beneficial impact on glucose levels, making them a great ingredient for elevating the diabetic diet. Plus they’re a good source of bone-supporting minerals such as calcium and magnesium. Winning.

We admit it: spinach also does not traditionally make appearances in curries. But it’s such a nutritional powerhouse that sometimes we can’t resist adding it to our meal prep recipes. Plus we love that it cooks down to such a soft and subtle texture- it’s such a mild ingredient that you’ll barely know it’s in your chickpea curry. But you certainly won’t be mad you got that extra boost of Vitamins A, C, E, K, B6, Iron, Manganese, Fiber….. there’s more, but we’ll stop. Summary: spinach is your friend ? Because of its great flavor and huge range of nutritional benefits, this is one of our favorite meal prep recipes for elevated weekday lunches or warming winter dinners. We hope you love it as much as we do!

Chickpea Curry With Jasmine Rice Meal Prep Ingredients

  • 1 cup jasmine rice, uncooked
  • 2 tablespoon avocado oil
  • 1 large onion, chopped
  • Salt & pepper, to taste
  • 2 tsp curry powder
  • ¼ tsp garlic powder
  • ½ cup vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 2 large handfuls spinach
  • 1 (13.5)-ounce can coconut milk
  • Dash of sriracha
  • Cilantro, for serving

How to Make Chickpea Curry with Jasmine Rice

Start by cooking the rice first. Then, in a pan, heat the oil and cook the onion, followed by some salt and pepper, curry powder, and garlic powder. Finally, you add the chickpeas and veggie stock, and let it simmer. Coconut milk makes it nutty, rich and creamy but without adding dairy. Spinach gets tossed in toward the end. Add a dash of Sriracha if you're feeling it, and definitely top with chopped cilantro.

Chickpea Curry with Jasm…eal Prep--3
Chickpea Curry with Jasm…eal Prep--3

How to Store and Serve

Once you've prepped the curry, simply transfer it to meal prep containers. It should keep for 4 to 5 days. We're also serving jasmine rice with this, and definitely make that ahead of time, too. All of this can even be frozen if you are so inclined! Just make sure it's in an airtight container and it's always a good idea to label your frozen meals, too to avoid confusion (and add the date, too)!

Substitutions and Customizations

If you don't want to serve with jasmine rice, basmati will work. You can also try quinoa or even a cauliflower rice if you need to watch your overall carbohydrate consumption.

You can also swap out baby kale for the spinach, or just chop regular kale or even Swiss chard finely.

More Awesome Meal Preps to Try Out!

Sweet and Sour Cauliflower Bites Meal Prep

Chicken Buddha Bowl Meal Prep

Thai Red Curry Chicken

Chickpea Curry with Jasm…eal Prep--3
Vegan Chickpea Curry & Jasmine Rice Meal Prepblog
Chickpea Curry with Jasm…eal Prep--3

Chickpea Curry With Jasmine Rice Meal Prep

Plant-based main dish made with chickpeas, spinach, and a creamy coconut broth over jasmine rice.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 484kcal
Author: Nick Quintero

Ingredients

  • 1 cup jasmine rice uncooked
  • 2 tablespoon avocado oil
  • 1 large onion chopped
  • Salt to taste
  • Black pepper to taste
  • 2 teaspoon curry powder
  • ¼ teaspoon garlic powder
  • ½ cup vegetable broth
  • 2-15oz cans chickpeas rinsed and drained
  • 2 large handfuls spinach
  • 1-13.5 ounce can coconut milk
  • dash Sriracha
  • cilantro optional

Instructions

  • Cook the jasmine rice according to package instructions
  • Heat the oil in a large pot over medium-low heat. Add the onions and season with salt and pepper and heat until onions are translucent, about 5 minutes. Add in the curry powder and garlic powder and cook for 30 seconds.
  • Pour in the vegetable stock to deglaze the pot, then add the chickpeas, coconut milk, and a bit of sriracha. Bring to a boil, reduce the heat and simmer for 10 minutes. Add baby spinach in the last 5 minutes.
  • Divide jasmine rice among 4 meal prep containers and top with chickpea curry. Top with cilantro.
  • Store in the fridge for 4-5 days and reheat before serving.

Notes

Nutrition for 1 out of 5 servings:
10.9g Protein | 57.4g Carbs | 24.4g Fat | 10.1g Fiber | 484 Calories

Nutrition

Serving: 1meal | Calories: 484kcal | Carbohydrates: 57.4g | Protein: 10.9g | Fat: 24.4g | Fiber: 10.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Slow Cooker Thai Yellow Curry Meal Prep

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Thai Yellow Curry Meal Prep with chicken and veggies will fill your house with amazing smells as it simmers in a slow cooker and will taste even better. Whole30 compliant!

We’re all about Thai food around here. We know you all love the classic sweet and tangy Pad Thai, and we’ve shared other favorites over the years such as Thai Basil Chicken and this Thai Chili Tofu Sheet Pan Meal Prep. But we wanted to go a bit deeper and add some further variation to our East Asian-inspired meal prep recipes because frankly, we can’t get enough of them, and we hope you feel the same way!

This one goes right in the slow cooker/crockpot for a curry that simmers while you do all the other things you need to do!

Thai Yellow Curry Meal Prep Ingredients

  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 2 tablespoons ginger, grated
  • 2 tablespoons lemongrass, very finely chopped
  • 2 tablespoons cumin
  • 1 tablespoon turmeric
  • 2 teaspoons chili powder
  • 1 ½ teaspoons sea salt
  • 2 cups coconut milk, full fat
  • 2 pounds chicken breasts, cubed
  • 2 potatoes, peeled and cut into in large chunks
  • 3 carrots, peeled and cut into large chunks
  • Cilantro, to garnish
  • Red Thai chile peppers or red jalapenos, to garnish, optional
  • 6 cups cauliflower, riced & cooked

How to Make Thai Curry in the Slow Cooker

This Thai curry recipe showcases the classic Thai flavors of ginger and lemongrass, with a little added smoke from cumin and a rich and savory dash of turmeric. Everything comes together in a super creamy dairy-free base that is sure to be one of the most exciting things to come from your kitchen! Though Thai curries are traditionally served with white or jasmine rice, we subbed cauliflower rice to complete this meal prep recipe and keep it Whole30 compliant.

yellow curry meal prep

Carrots and potatoes are traditional vegetable ingredients for Thai curry recipes, and this one is no exception. The combination creates a wonderful flavor and texture contrast: crunchy and sweet carrots beautifully complement the soft and mild potatoes. Plus, the longer the potatoes sit in the curry, the more they soak up its wonderful flavors.

How to Store and Serve Thai Yellow Curry from the Crockpot

Meal prep this and pop it in the fridge in individual containers. Serve over cauliflower rice as written. Reheat in the microwave or right on the stovetop. So good, either way. Don’t skimp on the cilantro for this Thai curry recipe! Not only is it essentially traditional, but the pop of bright and cooling flavor is crucial to round out the richness of the dish. Feel free to add more before serving!

And yes, you can freeze this curry. Make sure it's in airtight containers whose size (or sizes) make sense for your household. In other words, you can freeze them in individual portions OR you can freeze in one big batch if you're likely to just defrost and serve it for dinner instead of meal preps for days!

yellow curry meal prep

Substitutions and Variations

This is one of our many meal prep recipes that call for chicken, but pork, beef, and tofu are also common in Thai curry recipes and all would make good substitutions. (As would chicken thighs instead of boneless breasts). With chicken, this Thai curry recipe comes in at 40g protein for under 400 calories per serving! We love when meal prep recipes are equal parts nutrient-dense, easy, and delicious.

Feel free to reduce the heat from the peppers we specify (all curries can be made to your own preferences!), and to serve with some wedges of lime, if desired. If you aren't following a Whole30 protocol, feel free to use regular white or brown rice instead of cauliflower rice.

More Thai and Chicken Dishes to Meal Prep

Whole30 Crockpot Yellow Thai Curry Meal Prep
Crockpot-Yellow-Thai-Curry-blog

Slow Cooker Thai Yellow Curry Meal Prep

Classic Thai flavors of ginger and lemongrass make this Whole30 compliant curry one not to be missed! This recipe calls for chicken, but pork and beef are also used in Thai yellow curry and would make good substitutions. Serve on cauliflower rice to complete the meal.
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Prep Time: 20 minutes
Cook Time: 3 hours
Total Time: 3 hours 20 minutes
Course: Lunch, Main Dish
Cuisine: Thai
Keyword: Chicken, Meal Prep
Servings: 6 meals
Calories: 389kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 4 cloves garlic minced
  • 2 tablespoon ginger grated
  • 2 tablespoon lemongrass finely chopped
  • 2 tablespoon cumin
  • 1 tablespoon turmeric
  • 2 teaspoon chili powder
  • 1.5 teaspoon sea salt
  • 2 cups full fat coconut milk
  • 2 pounds raw chicken breast cut into cubes
  • 2 medium potatoes peeled and chopped into large chunks
  • 3 medium carrots peeled and cut into large chunks
  • cilantro for garnish
  • 6 cups cauliflower rice

Instructions

  • In a skillet, add olive oil, garlic, ginger, lemongrass, and spices. Saute until fragrant, and then add the coconut milk. Simmer on low for 4-5 minutes while preparing the other ingredients.
  • Add the chicken, potatoes and carrots to a crockpot, and then top with the curry mixture.
  • Cover and cook on low for 4-6 hours, or on high for 2-3 hours.
  • Serve on a bed of cauliflower rice, and garnish with chopped cilantro or diced red chile peppers.

Notes

Nutrition for 1 out of 6 servings:
40g Protein | 24.4g Carbs | 15.3g Fat | 389 Calories

Nutrition

Serving: 1meal | Calories: 389kcal | Carbohydrates: 24.4g | Protein: 40g | Fat: 15.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Whole30 Breakfast Snack Boxes Meal Prep

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Breakfast snack box! This meal prep is loaded with easy food to eat at your desk for breakfast or lunch; or breakfast for lunch!

Snack boxes are fun! Food is more enjoyable when it is cute and bite-sized and made for eating with fingers. Maybe the love of this type of food is all nostalgia; think TV dinners, cafeteria platters and Lunchables of our childhoods. But think of this meal prep recipe as a breakfast picnic at your desk and we’re pretty confident you’ll fall in love with it, too. Eat it for breakfast, a snack, or lunch. Doesn't matter. It's awesome.

A Word About Whole30 Meal Prepping

Although this meal prep recipe can be enjoyed by anyone at any time, we wanted to focus on creating a compliant breakfast option for those brave souls currently embarking on the Whole30 journey. The most important (and challenging) part of the Whole30 experience? Prep! It's so helpful to be well prepared so that you are armed against the pangs of unexpected cravings and hunger. This box includes a little bit of everything: protein, healthy sugars, and healthy fats- all represented in both sweet and savory flavors.

Whole30 Breakfast Snack Boxes Meal Prep ---3

A Word About Sweet Potatoes and Avocados and Whole30

Sweet potatoes are a nutrient powerhouse and probably one of the best choices you could make for any meal. (It's why we love sweet potatoes at breakfast in particular, and why Whole30 plans do, too). Their rich orange color is an indication of the presence of Vitamin A and various antioxidants that protect our bodies against free radical damage. Plus they are a near-perfect complex carbohydrate. Sweet potatoes keep your blood sugar sustained and help us feel fuller for longer.

We know we don’t have to convince anybody about the glory of avocados. But in case you forgot, a great breakfast is incomplete without a serving of healthy fats. And avocados are a great option! Creamy, delicious, and, well… perfect. Hard-boiled eggs bring this meal prep recipe up to 16g of protein per serving. Polish it off with a few bites of fresh sweet strawberries. Yes, yes, and yes. Your Whole30 breakfasts will never be the same!

Whole30 Breakfast Snack Boxes Meal Prep Ingredients

  • 8 eggs
  • 1 pint strawberries
  • 2 avocados, sliced
  • 4 sweet potatoes, scrubbed and cut into 1” rounds (about 4 cups)

How to Make Whole30 Breakfast Snack Box

This is so easy! It requires very little cooking, which is so helpful. Just hard boil 8 eggs (or more, if you want, as they will keep!) and slice the sweet potatoes into rounds and roast them in the oven. The other ingredients are avocado and strawberries, and those just get sliced and washed, respectively.

How to Store and Serve

These prep easily and will keep for 4 to 5 days in the fridge in airtight meal prep containers. Give everything except the strawberries a healthy dousing of salt and pepper right before serving. You might consider

Variations and How to Customize

We like to roast sweet potatoes with herbs such as rosemary, thyme, or sage. Parsley is also great. None of those will interfere with a Whole30 protocol.

You could swap out the strawberries for blueberries, raspberries, or blackberries.

Whole30 Breakfast Snack Boxes Meal Prep ---3

More Breakfast and Snack Box Recipes You'll Love to Meal Prep!

Whole30 Bento Box Meal Prepblog
Whole30 Breakfast Snack Boxes Meal Prep ---4

Whole30 Snack Boxes Meal Prep

Snack boxes served breakfast style with hard-boiled eggs, sweet potato, avocado, and fresh berries.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 4 meals
Calories: 403kcal
Author: Nick Quintero

Ingredients

  • 8 large eggs
  • 1 pint strawberries
  • 2 large Avocado sliced
  • 4 large sweet potatoes cut into 1" rounds

Instructions

  • Preheat oven to 400 degrees and line a baking sheet with parchment paper. Add sweet potato rounds to the sheet in an even layer. Bake for 30-40 minutes, until tender and browned.
  • While the sweet potatoes are baking, boil your eggs. Add them to a large pot of boiling water and cook for ~10 minutes. Rinse and peel under cool water. Halve them and set aside.
  • Divide the baked sweet potato, strawberries, avocado, and boiled eggs between meal prep containers and store in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 boxes:
16.7g Protein | 40.5g Carbs | 20.4g Fat | 10.8g Fiber | 403 Calories

Nutrition

Serving: 1meal | Calories: 403kcal | Carbohydrates: 40.5g | Protein: 16.7g | Fat: 20.4g | Fiber: 10.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Fajita Salmon Meal Prep

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This one-pan salmon meal prep recipe bakes in one pan, which makes clean-up a breeze! With just 5 ingredients, this recipe makes a quick and delicious Whole30, Paleo friendly meal.

One Pan Fajita Salmon Meal Prep

Salmon is one of the most nutritious foods on the planet. Loaded with nutrients, consuming this popular fish may reduce risk factors for several diseases. It's especially known for its omega-3 fats, which are believed to be healthy for your brain, mood, and your heart. Additionally, salmon happens to be tasty, versatile, widely available, and very easy to prepare.

You likely see lots of one-pan salmon meal preps around the interwebs, and that's why! We like this one because it's paleo-friendly, gluten-free, low-carb, and good for Whole30 diets, too: it checks off a lot of boxes!

5 amazing health benefits of salmon

  • Rich in omega-3 fatty acids. These have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.
  • Great source of protein. Salmon clocks in at 17 grams of fat for 3 ounces of fish
  • Get your B Vitamins! Salmon contains B vitamins, which can help to optimize how your brain and nervous system function.
  • Protection against heart disease. Salmon increases levels of omega-3 fats and decreases levels of omega-6 fats, and lowers triglycerides.
  • May help you control your weight. Consumption can help boost your metabolic rate, increase insulin sensitivity, and decrease belly fat.
salmon dinner recipe

How to Store Salmon Meal Prep

Cook salmon, like most fresh fish, within 24 to 48 hours of purchasing it. This is true even if you're cooking salmon that you bought frozen, and then defrosted. You'll know that something's gone wrong with it if it starts to smell "off" or fishy. Fresh fish smells clean. Its presence shouldn't overwhelm your refrigerator!

After cooking, these meals stay fresh in the fridge for 3 to 4 days in an airtight container. You could freeze one if you wanted to, but it's best consumed within a few days of cooking.

Tips and Suggestions for What to Serve With Fajita Salmon

This recipe is styled like fajitas, but you bake everything in the oven all on one sheet pan. Serve it with some rice, quinoa, or cauliflower rice, if you like. Or turn them into fajitas and load them into tortillas.

Naturally, fajita recipes typically use peppers and onions. Use other veggies if you want, such as green beans or carrots. Just make sure everything is about the same size and same density so it all cooks evenly. So, consider a recipe like this as something of a template. The seasonings and the veggies make this like a one-pan fajita salmon meal. But go ahead and feel free to double the veggies if you're skipping a side like rice or quinoa. Or change them altogether. Add some sliced poblano peppers if you want a little bit of heat, or some chopped cilantro once it comes out of the oven.

READ MORE: Recipes For Salmon Meal Prep

One Pan Fajita Salmon Meal Prep Ingredients:

  • 1 pound sockeye salmon
  • 1 large onion
  • 1 large green pepper
  • 1 large yellow pepper
  • 1 ½ tbsp. olive oil
  • Fajita seasoning, as desired
pouring oil onto vegetables
one pan fajita salmon meal prep

One Pan Fajita Salmon Meal Prep

This Salmon Meal Prep recipe is made on one pan to make clean-up a breeze! In just 5 ingredients, you have a Whole30, Paleo friendly meal.
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Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Diet: Gluten Free
Keyword: Fish, Salmon
Servings: 4 lunches
Calories: 309kcal
Author: Nick Quintero

Ingredients

  • 1 pound sockeye salmon
  • 1 large onion sliced
  • 2 large peppers sliced
  • 1 ½ tbsp. olive oil
  • Fajita seasoning

Instructions

  • Preheat your oven to 375 F.
  • Slice up your onion and peppers
    Chopping up bell peppers and onion
  • On a rimmed baking sheet, arrange the sockeye salmon and sliced veggies.
    healthy meal prep ideas
  • Drizzle with olive oil and sprinkle with fajita seasoning, tossing the veggies gently to combine.
    add seasoning to the salmon
  • Bake for about 18 minutes or until cooked as desired.
  • Divide into meal prep containers and enjoy within 4 days of cooking.
    one pan fajita salmon meal prep

Video

Notes

WW Smart Points= Green:4  Blue:2  Purple:2
__
 
Nutrition for 1 out of 4 meals:
7g Carbs, 17g Fat, 32g Protein

Nutrition

Serving: 1meal | Calories: 309kcal | Carbohydrates: 7g | Protein: 32g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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One Pan Fajita Salmon Meal Prep Recipe

One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese

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One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese is an easy meal prep recipe that combines the best of both sweet and savory. Serve with fresh greens for added brightness. Gluten-Free. 

We can never get enough of chicken meal preps, but this one might have you a little puzzled.

You might be wondering why you'd put red grapes in a savory dish, but wait until you taste what happens when you cook with this popular after-school snack and lunch box staple. It'll change your mind.

This meal prep recipe is a simple combination of chicken thighs, crisp red grapes, blue cheese and warm fall spices that is best served with greens or a big chunk of crusty bread. It can work as a hearty meal prep lunch, a fast weeknight dinner or even a meal to be served to family and friends at a weekend gathering.

One Skillet Chicken Thighs with Roasted Grapes and Blue Cheese Ingredients

  • 1 pound boneless, skin-on chicken thighs (3-4 small thighs)
  • 1 pound red grapes
  • 1 tablespoon olive oil
  • 1 teaspoon ground star anise, or 1 whole star
  • 1 tsp ground cinnamon
  • Salt & pepper, to taste
  • 6 tablespoon mild, creamy blue cheese, such as gorgonzola
  • Several sprigs fresh thyme
  • Fresh lemon, sliced
  • 2 cups arugula
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

How to Make One Skillet Chicken Thighs

It's important to use a skillet that you can put in the oven because this dish starts on the stovetop and transfers to the oven to cook. Start off by seasoning the chicken with salt and pepper, along with cinnamon and star anise. Cook the chicken in a hot skillet with a little olive oil until the skin is nice and seared and crispy. Add the grapes to the pan and transfer to the oven to bake completely. When it's ready, remove the pan from the oven and add the thyme and blue cheese.

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

How to Store and Serve One Skillet Chicken Thighs

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

Prep this ahead of time and store it in airtight containers. You might consider leaving off the blue cheese and adding that before serving, unless you're ok with the fact that the blue cheese will melt a bit when you reheat this dish. We're ok with that! Serve with lemon slices and over baby arugula, if desired. We'd also like rice (cauliflower rice or otherwise) or quinoa with this dish or roasted potatoes. Buttered noodles would go great, too.

You can freeze this entire dish (with the exception of the arugula) ahead of time and defrost in the fridge or the microwave, or cook from frozen in the oven at 350 F, covered, for 20 to 30 minutes.

Substitutions and Customizations

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

If you are looking to lower the fat a bit on the recipe for this One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese recipe, you can use skinless chicken thighs in place of skin on or even boneless, skinless chicken breast. Just be sure to adjust your cooking time accordingly.

As mentioned above, we like to pair it with fresh greens (we used arugula here) or crusty bread, but this would also be amazing served with quinoa, brown rice, or any other of your favorite grains; or grain substitutes like quinoa or cauliflower rice. For those who aren't fans of blue cheese, give feta or goat cheese a try! They will work just as well!

You could also make this dish with something like a Chinese 5-spice powder, and that would work well with the combination of flavors, too, if you didn't have star anise or wanted to use a spice blend you already have on hand. The flavors will be similar and complementary.

Meal Prep Recipe Video:

 

More One-Skillet and One-Pan Dishes!

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese is an easy meal prep recipe that combines the best of both sweet and savory. Serve with fresh greens for added brightness. Gluten Free. 
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 3 meals
Calories: 380kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless, skin-on chicken thighs 3-4 small
  • 1 pound red grapes
  • 1 tbs olive oil
  • 1 teaspoon ground star anise or 1 whole star NOT anise (make sure it says star anise)
  • 1 teaspoon ground cinnamon
  • salt & pepper
  • 6 tbs mild and creamy blue cheese such as gorgonzola
  • 2 sprigs fresh thyme
  • fresh lemon sliced
  • 2 cups arugula

Instructions

  • Preheat the oven to 400 degrees F.
  • Season the chicken with ground cinnamon, star anise, salt & pepper.
  • In a wide, deep, oven-safe skillet, heat oil over medium high. Add each piece of seasoned chicken, skin-side down and fry for a few minutes or until golden. Flip and cook for a few more minutes. You're not cooking the chicken all the way through, just developing good color on the skin.
  • Add your grapes to the skillet and transfer to the oven. Bake for 10-15 minutes or until chicken is cooked through and reaches an internal temperature of 165 degrees F.
  • Remove from the oven and top with fresh thyme and blue cheese. Serve over arugula with lemon slices and zest, if desired.

Video

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 9g Carbs | 24g Fat | 380 calories

Nutrition

Serving: 1meal | Calories: 380kcal | Carbohydrates: 9g | Protein: 32g | Fat: 24g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Buffalo Chicken Stuffed Pepper Meal Prep

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

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

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

Whole30 Buffalo Chicken Stuffed Pepper Meal Prepblog

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

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

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

Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

How to Make Buffalo Chicken Stuffed Peppers Whole30 Compliant

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

Buffalo Chicken Stuffed Pepper Meal Prep Ingredients:

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

OTHER AWESOME BUFFALO CHICKEN RECIPES TO TRY!

Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

Buffalo Chicken Stuffed Pepper Meal Prep

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

Chicken Pad Thai Zoodles

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hicken Pad Thai Zoodles are a healthier alternative to a takeout staple, gone Paleo and gluten free! Easier to make than you think!

If you're a fan of chicken pad Thai, we've got a recipe for you.

Traditional pad Thai recipes, believe it or not, can be loaded with sugar and oil. This recipe has neither of those issues to contend with. This chicken pad Thai recipe is made with very little of the sweet stuff, a minimum amount of oil, and skips the traditional rice noodles. Instead, it involves spiralizing zucchini to make "zoodles" instead for a gluten-free and low-carb meal prep you'll love.

We know this list of ingredients looks a bit long, but if you've got a decently stocked pantry it shouldn't be too difficult to put together.

Chicken Pad Thai Zoodles Ingredients:

For the sauce:

  • 2 tablespoon fish sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sambal oelek chili paste
  • 1 tablespoon peanut butter
  • 1 tablespoon coconut aminos
  • 2 tablespoon granulated sweetener
  • 2 tablespoon lime juice

Plus, the chicken pad thai zoodles . . .

  • 2 medium zucchini
  • 1 lb chicken breast, butterflied and cut into strips
  • 3 tablespoon sesame oil, divided
  • 1 tablespoon ginger, minced
  • 3 garlic cloves, minced
  • 3 large scallions, thinly sliced, plus extra for serving
  • 2 eggs, beaten

And the optional toppings

  • ¼ cup cilantro, chopped
  • ¼ cup peanuts, chopped

How to Make Chicken Pad Thai Zoodles

First, bring the sauce ingredients together in a small bowl, and set aside. Then, you prep the chicken into bite size pieces, and spiralize the zucchini so you have "zoodles." Set all that aside. In a large deep skillet, cook the garlic and ginger with some sesame oil, then add the scallions, stirring until fragrant. Add the chicken, cook until it's lightly browned (about 7 or 8 minutes). Remove the chicken from the pan and set aside. Add the noodles with some sesame oil and stir fry for a few minutes until almost tender. Then, add the chicken back in along with the beaten eggs, and cook all ingredients together. Divide the ingredients among four meal prep containers, and you're ready!

How to Serve and Store Chicken Pad Thai Zoodles

This is a complete meal in and of itself. It really doesn't need much else. We've suggested additions such as chopped/crushed peanuts for topping, along with some sliced scallions and chopped cilantro. All are really great accents to the flavors. You can also squeeze some lime wedges over the finished chicken pad Thai zoodles dish, and that'll perk up all the flavors, too.

More Thai Food Meal Prep Ideas:

Chicken Pad Thai Zoodles Recipe

Chicken Pad Thai Zoodles

An easy, low carb version of chicken pad thai! This healthy pad thai recipe is made with zoodles instead of brown rice noodles
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Lunch
Cuisine: Asian
Keyword: Chicken
Servings: 4 meals
Calories: 362kcal
Author: Nick Quintero

Ingredients

For the Sauce

  • 2 tablespoon fish sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sambal oelek chili paste
  • 1 tablespoon peanut butter
  • 1 tablespoon coconut aminos
  • 2 tablespoon granulated sweetener
  • 2 tablespoon lime juice

For the chicken pad thai zoodles

  • 2 medium zucchini
  • 1 lb chicken breast butterflied and cut into strips
  • 3 tablespoon sesame oil divided
  • 1 tablespoon ginger minced
  • 3 ea garlic cloves minced
  • 3 ea scallions thinly sliced, plus extra for serving
  • 2 ea eggs beaten

For toppings

  • ¼ cup cilantro chopped
  • ¼ cup peanuts chopped

Instructions

  • Make the sauce: in a small bowl combine the sauce ingredients (fish sauce, vinegar, chili paste, peanut butter, coconut aminos, sweetener, lime juice), then set aside.
  • Butterfly the chicken breast then cut into strips or bite sized pieces.
  • Cut the zucchini into noodles by using a vegetable spiralizer tool.
  • Heat 2 tablespoon sesame oil in a large pan over medium heat. Add ginger and garlic and stir until fragrant. Add scallions until well combined and softened; about 2-3 minutes.
  • Add the chicken to the pan and stir fry until well combined with ginger, garlic and scallions; 5 minutes or until lightly browned and cooked through. Set chicken aside.
  • Add 1 tablespoon sesame oil along with the zucchini noodles and cook 3-4 minutes; until noodles are tender.
  • Add the chicken back into the pan along with the beaten eggs; stir frequently to break up/scramble the eggs.
  • Once eggs have cooked, add the sauce and stir, about 2 minutes, until all ingredients are well combined.
  • Divide the chicken pad thai zoodle mixture into 4 meal prep containers.
  • Top with additional green onions, crushed peanuts, and cilantro.

Video

Nutrition

Serving: 1meal | Calories: 362kcal | Carbohydrates: 23g | Protein: 31g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Cholesterol: 74mg | Sodium: 956mg | Potassium: 915mg | Fiber: 3g | Sugar: 4g | Vitamin A: 322IU | Vitamin C: 29mg | Calcium: 79mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sweet and Sour Cauliflower Bites Meal Prep

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 Vegan Sweet and Sour Cauliflower Bites Meal Prep

Sweet & Sour Cauliflower Bites Meal Prep

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

Sweet & Sour Cauliflower Bites Meal Prep

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

Sweet & Sour Cauliflower Bites Meal Prep

Pro Tips:

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

Sweet & Sour Cauliflower Bites Meal Prep

Sweet & Sour Cauliflower Bites Meal Prep Ingredients:

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

SWEET AND SOUR SAUCE

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

Sweet & Sour Cauliflower Bites Meal Prep

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

Equipment

  • sheet pan

Ingredients

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

Sweet & Sour Sauce

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

Instructions

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

Video

Notes

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

Nutrition

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

Kale and Steak Power Salad 

by 5 Comments

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

Kale Steak Power Salad 

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

How to Store Kale Steak Power Salad

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

Can Kale Steak Power Salad be frozen?

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

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

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

Kale Steak Power Salad 

Kale Steak Power Salad  Ingredients:

For the lemon herb dressing:

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

And for the steak:

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

Everything else you need for the salad:

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

For Serving

4 Good Cook ®meal prep bowls

Kale Steak Power Salad 

How to Make Kale Steak Power Salad

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

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

How to Store and Serve Kale Steak Power Salad?

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

More power salad meal prep recipes:

Kale Steak Power Salad 

Other tips for making Kale Steak Power Salad:

  • You can freeze salad bowls, but doing so can make them less flavorful. The kale in particular won't come back to life well.
  • Cut your steak and vegetables into bite-sized portions. 
  • Use dry kale. Wash, drain, and pat dry or use pre-washed, bagged kale.
  • Drizzle your salad with dressing, then toss and mix your salad well right before eating.
Kale Steak Power Salad 

Kale Steak Power Salad 

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

Ingredients

For Lemon Herb Dressing

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

For Steak

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

For Salad

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

Instructions

For Dressing

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

For Salads

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

Video

Nutrition

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

Mushroom Carnitas Burrito Bowls

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How to Make Mushroom Carnitas

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

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

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

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

Mushroom Carnitas Burrito Bowls

Other tips for making Mushroom Carnitas:

Some tips for the best Mushroom Carnitas:

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

Mushroom Carnitas Burrito Bowls Ingredients:

For The Mushroom Carnitas

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

For The Burrito Bowls

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

How to Store and Serve Mushroom Carnitas Burrito Bowls

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

Can You Freeze Mushroom Carnitas?

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

Mushroom Carnitas Burrito Bowls

How To Make Mushroom Carnitas

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

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

How to portion this meal prep recipe:

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

More Mushroom meal prep recipes:

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

Meal Prep on Fleek x GoodCook Meal Prep Containers
Mushroom Carnitas Burrito Bowls
Mushroom Carnitas Burrito Bowls

Mushroom Carnitas Burrito Bowls

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

Ingredients

Mushroom Carnitas

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

Burrito Bowls

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

Instructions

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

Notes

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

Nutrition

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

20 Minute Chicken, Lemon, Broccoli, Pasta Skillet

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You definitely have to try this chicken and lemon pasta meal prep recipe. It's super tasty and easy to make!

Table of Contents

When hungry tummies rumble, you need something fast! No two ways about it. Well, how about our meal prep ideas 20-minute chicken recipe to speed things up? In 30 minutes you can have this awesome meal prep ideas recipe cooked and ready to eat! To top things off, we accompany this delicious 20-minute chicken recipe with a combination of vegetables, lemons, broccoli, spinach, and pasta. This MPOF recipe promises nothing short of healthy, mouth-watering servings for lunch. So, without further delay, let’s dive in! If you're into pasta meal prep recipes, you can find 15 of the best pasta recipe here.

How Long Will 20 Minute Chicken Last For?

At room temperature, this meal prep ideas meal can last for 2 hours. However, if that room is a toaster oven with the sizzling summer heat, then 1 hour. In the refrigerator, your 20-minute chicken can last for 3 to 5 days in a secure airtight container. Fortunately for you, MPOF offers a wide selection of single compartment containers which will suit your serving requirements quite well.

Can 20 Minute Chicken Be Frozen?

Certainly! Your 20-minute chicken recipe can last from two to six months in a freezer-safe airtight container. But we are doubtful you’ll allow the carefully portioned serving to last that long.

How Do You Make 20 Minute Chicken?

Do you have all your ingredients, measuring, mixing and cooking utensils ready? Awesome! We’re about to get started with this easily prepared meal prep ideas recipe. You may use a pot or a large skillet to bring to boil, your salt and water mixture. While you wait for the saltwater to boil, you may prep your vegetables. 

Start with the broccoli by trimming into florets of similar sizes. Once you’ve washed and prepped the remaining vegetables, put the rotini to boil on high fire for 4 minutes. Then add in the broccoli. Cover and allow to boil for 3 minutes. After which you, drain the pasta. Stir in the spinach into the pan. Add in your chicken and sprinkle with lemon zest. Allow the mixture to sit for a few minutes while the spinach wilts. 

In a separate small skillet, melt 4 tablespoons of butter over medium heat. Pour in your minced garlic, crushed red pepper and let them saute for about a minute until the fragrance perfumes the kitchen. Turn off the heat and include 2 - 3 tablespoons of lemon juice to create lemon butter! Stir in the lemon butter into the pasta. Include also a cup of parmesan cheese, drizzle with olive oil and add your salt and pepper for taste. 

That’s all there is to it!

Nutrition Tip: Lemon peels contain a wide spectrum of vitamins and minerals such as calcium, potassium and Vitamin C, plus fiber that can give your daily meals a nutritional boost!

20 minute lunch ideas

How To Portion 20 Minute Chicken

This tasty meal prep ideas recipe serves five nutritious servings which will surely satisfy your desire for an awesome lunch.

More Chicken Meal Prep Recipes

That was one easy chicken recipe, right?! Well, there are many where this came from. Try out these other exquisite chicken recipes which can be ready in less than an hour:

Other Tips For Making 20 Minute Chicken

  • Chopping the chicken into chunks helps with visual appeal and allows the chicken to soak in the flavor and cook much faster.
  • Bitesize broccoli florets easily absorb the sauces of the seasonings used in your skillet. That way you get a burst of flavor with each bite. Yum!
  • The peel of the lemon is a great source of vitamins and minerals to give your meal a healthy boost.

What are you waiting for, get that awesome 20-minute chicken recipe ready! Let us know how satisfied those hungry tummies were with this delightfully easy meal prep ideas recipe.

20 minute meal prep

20 Minute Chicken, Lemon, Broccoli, Pasta Skillet

Easy Meal Prep Recipe - 20 Minute Chicken, Lemon, Broccoli, Pasta Skillet
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 5 Servings
Calories: 667.65kcal
Author: Nick Quintero

Ingredients

  • 3 qt Water
  • 1 tablespoon Salt
  • 1 ½ lbs Fresh Broccoli
  • 1 lb Rotini Pasta
  • 1 lb Chicken Breast cooked and diced
  • 4 cups Spinach
  • 4 tablespoon Butter
  • 1 piece Lemon zested and juiced
  • 2 cloves garlic crushed and minced
  • ¼ teaspoon Crushed Red Pepper
  • 1 cup Fresh Parmesan
  • Olive Oli to garnish
  • Salt and Pepper to taste
  • 1 wedge Lemon to garnish

Instructions

  • In a large skillet or pot, bring the salt and water to a boil.
  • While you wait, prep your broccoli by trimming the stems and cutting the florets into similar sized pieces (I like mine bite-size.)
  • Add the rotini and boil on high for 4 minutes. Add the broccoli, cover, and set a timer for 3 minutes (Leave the burner on high enough to keep a rolling boil).
  • When the timer goes off, turn off the heat and drain the pasta using a lid or colander. Return to the pan and stir in the spinach.
  • Add in chicken. Sprinkle with lemon zest. Let it sit for a few minutes so the spinach wilts.
  • Meanwhile, in a small skillet melt the 4 tablespoons butter over medium heat. (I let mine get brown, because that's just how I roll, but that's not necessary).
  • Add the minced garlic and crushed red pepper and saute for about 1 minute, until fragrant.
  • Turn off the heat and add 2-3 tablespoons fresh lemon juice. Add the lemon butter to the pasta and stir.
  • Stir in 1 cup fresh parmesan cheese. Add a drizzle of olive oil and season with salt and pepper to taste.
  • Evenly divide into prep containers

Video

Nutrition

Serving: 1meal | Calories: 667.65kcal | Carbohydrates: 81.26g | Protein: 43.77g | Fat: 19.22g | Saturated Fat: 10.06g | Cholesterol: 99.74mg | Sodium: 1986.34mg | Potassium: 1156.69mg | Fiber: 7.67g | Sugar: 5.67g | Vitamin A: 3608IU | Vitamin C: 142.94mg | Calcium: 360.61mg | Iron: 3.47mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

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

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

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

  

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake  Ingredients:

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

For Herb Butter Sauce  

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

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

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

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

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

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

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

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

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

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

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

More sheet pan meal prep recipes:

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

Tips and Tricks

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

  • Use frozen shrimp if you want to, but thaw it first either overnight or in a bowl of cold water. If you use frozen shrimp, you definitely want to blot it to remove excess moisture so your shrimp comes out crispy and not soggy. 

  • Use a variety of potatoes like Yukon, red, and fingerlings. Note that waxy potatoes hold their shape the best. 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

Sheet Pan Butter Herb Shrimp Corn and Potato Bake 

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

Ingredients

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

For Herb Butter Sauce

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

Instructions

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

Video

Nutrition

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

Mediterranean Chicken Salad

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

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

Table of Contents

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

Mediterranean Chicken Salad Ingredients

For the Chicken

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

For the Salad

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

How to Make Mediterranean Chicken Salad

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

How to Store and Serve Chicken Salad

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

Substitutions and Alterations

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

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

READ MORE CHICKEN AND MEDITERRANEAN RECIPES!

Mediterranean Chicken Salad in a bowl

Mediterranean Chicken Salad

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

Ingredients

For Lemon Garlic Chicken

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

For Salad

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

Instructions

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

Nutrition

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

Garlic Coconut Butter Chicken Thighs and Zoodles

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

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

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

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

Why unrefined coconut oil?

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

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

How do I use a travel packet?

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

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

Other ways to use your packets:

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

The possibilities are really endless!

Garlic Coconut Butter Chicken Thighs and Zoodles Ingredients:

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

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

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

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

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

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

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

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

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

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


Garlic Coconut Butter Chicken Thighs and Zoodles

Garlic Coconut Butter Chicken Thighs and Zoodles

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

Ingredients

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

For prepping

  • 4 NOW FOODS Coconut Infusions Non-Dairy Butter Packets

Instructions

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

Notes

Net Carbs = 10g 

Nutrition

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

Nutty Peanut Noodles

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

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

Nutty Peanut Noodles Ingredients

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

How to Make Nutty Peanut Noodles

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

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

How to Store and Serve Peanut Noodles

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

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

Close up of nutty peanut noodles in a bowl

Substitutions and Alterations

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

READ MORE PEANUT AND NOODLE RECIPES!

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

Nutty peanut noodles in a bowl with rice bran oil bottle

Nutty Peanut Noodles

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

Ingredients

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

Instructions

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

Nutrition

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

20 Dinners in 20 Minutes or Less

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We do not always have time to cook elaborate dinners and meals, whether because we are getting home late, juggling kids between school and activities, or having other evening plans. In order to help people still meal prep while having dinner, we have put in some extra research to find meals that can be cooked quickly with health, cost, and meal-prepping effectiveness in mind. We have put together a list of 20 dinners that can be cooked within 20 minutes. Some may have preparation steps that require a little more, and some less than 20 minutes, but these are quick to get through and you will have food for days- which is a major plus!

20 Dinners in 20 Minutes or Less

20-Minute Meatballs

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

(Carbs: 1g - Protein: 12g - Fat: 3g)

20-Minute Chicken, Lemon, Broccoli, Pasta Skillet

What are you waiting for, get that awesome 20-minute chicken recipe ready! Let us know how satisfied those hungry tummies were with this delightfully easy meal prep ideas recipe.

(Carbs: 81g - Protein: 44g - Fat: 19g) 

20-Minute Paleo Thai Almond Butter Turkey Meatballs

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

(Carbs: 10g - Protein: 36g - Fat: 19g) 

Italian Sausage Pasta Salad

This Italian Sausage Pasta Salad Meal Prep recipe is a favorite for both weekday lunches and a side dish at your favorite weekend BBQ. Made with pre-cooked sausages, high-protein pasta, and fresh veggies. This flavorful meal comes together in less than 20 minutes.

(Carbs: 39g - Protein: 37g - Fat: 31g)

10-Minute Pad Thai Zoodles

Satisfy your takeout craving in less than 10 minutes with this 10-Minute Pad Thai Zoodles recipe using spiralized zucchinis as noodles. The sauce is made with creamy almond butter and coconut aminos, which complement the sautéed zoodles perfectly. You can add an additional egg, or even some chicken or salmon for extra protein.

(Carbs: 20g - Protein: 8g - Fat: 37g)

Instant Pot Minestrone Soup

Bursting with classic minestrone flavor and Whole30 compliant, you’re sure to enjoy this satisfying soup!

(Carbs: 35g - Protein: 10g - Fat: 7g)

Chickpea Curry with Jasmine Rice

Plant-based main dish made with chickpeas, spinach, and a creamy coconut broth over jasmine rice.

(Carbs: 57g - Protein: 11g - Fat: 24g)

10-Minute Chili

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. 

(Carbs: 12g - Protein: 24g - Fat: 18g)

Sausage Grill Packets

A healthy keto dinner for the grill! Wrap up your favorite low-carb veggies with your favorite sausage. These come together in 10 minutes and leave no dishes to clean up!

(Carbs: 13g - Protein: 19g - Fat: 19g)

Zoodles with Tomato Oregano Sauce & Grilled Chicken Breast

This tasty low-carb one-pot Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast recipe is so easy to prepare! In less than 20 minutes you can have a week's worth of flavorful lunches or dinners ready to go! BONUS: one pan!

(Carbs: 7g - Protein: 49g - Fat: 14g)

Grilled Steak & Garlic Potatoes 

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.

(Carbs: 26g - Protein: 27g - Fat: 31g)

Freezer Friendly Pineapple Chicken Tenders

This Hawaiian-inspired pineapple chicken cooks up tender with hints of toasted sesame and sweet, tangy pineapple. It’s ready in less than 30 minutes and served over rice with a side of steamed broccoli for a well-rounded meal. 

(Carbs: 72g - Protein: 33g - Fat: 9g)

Salmon Tacos with Beets & Corn

Who doesn't love salmon tacos? This recipe calls for steamed beets. You can steam them yourself or buy them pre-steamed in the refrigerated section at the supermarket

(Carbs: 57g - Protein: 47g - Fat: 19g)

Thai Basil Chicken Meal Prep

Besides tasting amazing, this restaurant quality meal can be made in 10 minutes! Add your favorite steamed veggies, and if you’d like, a whole grain like rice or quinoa.

(Carbs: 22g - Protein: 41g - Fat: 12g)

Vegan Chipotle Bowl

This hearty plant-based sweet potato bowl is full of antioxidant-rich vegetables and finished with an herby cilantro-agave dressing.

(Carbs: 71g - Protein: 16g - Fat: 25g)

Chicken Enchiladas

So fast, simple and delicious, you’ll make this chicken enchiladas recipe your new go-to meal!

(Carbs: 68g - Protein: 73g - Fat: 15g)

Garlic Coconut Butter Chicken Thighs & Zoodles

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

(Carbs: 14g - Protein: 22g - Fat: 35g)

BBQ Jackfruit & Avocado Slaw

Easy BBQ jackfruit slaw paired with a creamy avocado slaw for the perfect vegan and gluten free summer meal!

(Carbs: 67g - Protein: 5g - Fat: 10g)

Sheet Pan Chicken & Asparagus Bowl

This sheet pan chicken and asparagus are perfect for your weekly meal-prep as well, because it tastes great no matter if it’s hot or cold!

(Carbs: 9g - Protein: 30g - Fat: 11g)

Instant Pot Honey Sesame Chicken

Dinner is ready in less than 30 minutes with this freezer-friendly honey-sesame chicken. Simply freeze diced chicken and marinade in a zip-top bag, thaw, and dump in the instant pot for an ultra-tender and flavorful dinner that beats takeout!

(Carbs: 82g - Protein: 55g - Fat: 11g)

Simple Stuffed Enjoya Bell Peppers

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Sure, regular old stuffed bell peppers are great, but if you can find these striped Enjoya ones, try them stuffed with ground beef and sausage!

Why settle for run-of-the-mill green bell peppers when you can up your game with Enjoya Peppers!? Right?!

They're a special kind of bell pepper that makes for an intensely flavorful stuffed pepper experience. They look like a combination of red, yellow, and orange peppers, but they're striped. This natural variation hails from the Netherlands—in case you're wondering. How cool is nature?

This stuffed bell pepper recipe is really as easy as it is delicious! In just 45 minutes, you could have dinner for four on the table and look like a boss! Or, of course, you can meal prep the heck out of this, and have lunch and/or dinner ready for you.

Stuffed Enjoya Peppers Recipe Ingredients

  • 4 Melissa’s Enjoya peppers; tops cut off and reserved; seeds removed
  • 2 tablespoons extra virgin olive oil
  • ½ pound ground beef
  • ½ pound sweet Italian sausage
  • 1 Melissa’s Perfect Sweet Onion, chopped
  • 1 cup Melissa’s steamed red kidney beans
  • 1 cup corn
  • 2 tablespoons Melissa’s peeled garlic, minced
  • 2 cups cooked white rice
  • 8 ounces of your favorite marinara sauce

How to Make Simple Stuffed Enjoya Bell Peppers

Classic Southwestern flavors make this unique bell pepper a favorite, healthy dinner. While it looks like a lot of ingredients, this is almost as simple as it gets. And here's the best part: All the ingredients for stuffing cook in one pan. Then, you just transfer it over to a baking dish to finish it off.

Substitutions and Alterations

If you can't find these special peppers, we recommend using a combination of red, yellow, and orange bell peppers instead for stuffing. They'll most closely approximate the flavor of the Enjoya peppers.

Also, you can use brown rice if you like, instead of white rice.

Another option? You can use ground turkey, chicken, or pork, or a combination of any of those. As you'll notice, this recipe combines sausage and beef. Regardless of what you choose, these stuffed bell peppers are delicious.

Tips for Making Peppers

Seasoning the ground beef is an option if you like. You can reinforce the flavors in the sausage. For example, you can add a little fennel seed, oregano, basil, or parsley, depending on your preferences.

How to Store Stuffed Bell Peppers

You can make these all at once and keep them meal-prepped for up to four or five days. Or, feel free to serve it for dinner. A nice green salad would go well with this dish, with a Greek or balsamic viniagrette.
In the event of leftovers, you can freeze them. Once they've cooled, wrap them in foil. Then, when it's time to reheat, you can pop these stuffed bell peppers in the oven—just like that.

READ MORE: Like stuffing veggies with delicious fillings? Turkey Stuffed Sweet Potatoes Are For You!

stuffed bell pepper recipe

Simple Stuffed Enjoya Peppers

This stuffed bell pepper recipe is as easy as it is delicious! In just 45 minutes you could have dinner for four on the table and look like a boss!
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Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: American, Mexican
Keyword: Beef, Meal Prep
Servings: 4 servings
Calories: 665.01kcal
Author: Nick Quintero

Ingredients

  • 4 each Enjoya peppers
  • 2 tablespoon extra-virgin olive oil
  • ½ lbs ground beef
  • ½ lbs Italian sausage
  • 1 each Melissa's perfect sweet onion
  • 1 cup steamed red kidney beans
  • 1 cup corn
  • 2 tablespoon Melissa’s peeled garlic minced
  • 2 cups white rice cooked
  • 8 oz marinara sauce

Instructions

  • Preheat the oven to 350 degrees F.
  • In a large saute pan or skillet, heat the oil over medium-high heat. Add the onions and saute until translucent, about 4 to 5 minutes.
  • Then add the beef, crumbled sausage, garlic, cilantro, salt, pepper, and pepper flakes.
  • Cook until the meat is browned, stirring to break up the lumps.
  • Add the rice and marinara sauce and stir until well integrated. Then remove from the heat.
  • Stuff the peppers with the mixture and place in a baking dish. Bake until the peppers are tender and the filling is heated through, about 25 to 30 minutes.
  • Remove from the oven and serve. 

Nutrition

Serving: 1meal | Calories: 665.01kcal | Carbohydrates: 93.92g | Protein: 25.26g | Fat: 20.62g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Shakshuka Meal Prep

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Vegan Shakshuka Meal Prep

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

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

Vegan Shakshuka Meal Prep

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

Vegan Shakshuka Meal Prep

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

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

Can this Vegan Shakshuka Meal Prep Recipe be frozen?

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

Vegan Shakshuka Meal Prep

How do you make this Vegan Shakshuka Meal Prep?

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

Vegan Shakshuka

How to portion this Vegan Shakshuka Meal Prep?

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

More Middle Eastern meal prep ideas:

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

Vegan Shakshuka

Other tips for making this Vegan Shakshuka Meal Prep:

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

Vegan Shakshuka Meal Prep Ingredients:

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

Vegan Shakshuka Meal Prep

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

Ingredients

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

Optional

  • 4 slices of bread of choice

Instructions

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

Notes

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

Nutrition

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

Baked Fish and Chips Meal Prep

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Meal Prep Ideas: Baked Fish and Chips

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

Baked Fish and Chips Meal Prep

How Long Will Baked Fish And Chips Last For?

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

Can Baked Fish and Chips be frozen?

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

Baked Fish and Chips Meal Prep

How do you make Baked Fish and Chips?

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

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

Baked Fish and Chips Meal Prep

How to portion Baked Fish and Chips?

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

More Baked Fish Meal Prep Recipes

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

Baked Fish and Chips Meal Prep

Other Tips For Making Baked Fish And Chips

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

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

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

Baked Fish and Chips Meal Prep

Baked Fish and Chips Ingredients:

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

Baked Fish and Chips Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Southwestern Chicken Bake Meal Prep

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Southwestern Chicken Bake

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

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

Southwestern Chicken Bake Meal Prep

How long will this Southwestern chicken bake last for?

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

Can this Southwestern chicken bake be frozen?

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

Southwestern Chicken Bake Meal Prep

How do you make this Southwestern chicken bake?

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

Southwestern Chicken Bake Meal Prep

How to portion this Southwestern chicken bake?

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

Southwestern Chicken Bake Meal Prep

More Southwestern meal prep ideas:

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

Southwestern Chicken Bake Meal Prep

Other tips for making chicken:

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

Southwestern Chicken Bake Meal Prep Ingredients:

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

Southwestern Chicken Bake Meal Prep

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

Ingredients

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

Optional

  • Avocado
  • green onions
  • cilantro
  • diced tomato

Instructions

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

Notes

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

Nutrition

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

General Tso’s Cauliflower Bowls 

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General Tso's Chicken Cauliflower Bowls

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

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

General Tso’s Cauliflower Bowls 

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

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

General Tso’s Cauliflower Bowls 

Can these General Tso's cauliflower bowls be frozen?

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

General Tso’s Cauliflower Bowls 

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

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

General Tso’s Cauliflower Bowls 

How to portion these General Tso's cauliflower bowls?

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

General Tso’s Cauliflower Bowls 

More cauliflower meal prep ideas:

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

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

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

General Tso’s Cauliflower Bowls  Ingredients: 

Cauliflower: 

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

General Tso’s Sauce 

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

Optional: Black Sesame Seeds and Green Onions 

General Tso’s Cauliflower Bowls 

General Tso’s Cauliflower Bowls 

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

Ingredients

Cauliflower

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

General Tso's Sauce

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

Instructions

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

Notes

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

Nutrition

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

Tasty Thai Chili Garlic “Noodles” 

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

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

Thai Chili Garlic “Noodles” 

What do you mean "Noodles?"

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

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

Thai Chili Garlic “Noodles” 

But are they healthy?

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

Garlic Noodles

Ways to Hack Your Meal Prep...

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

Thai Chili Garlic “Noodles” 

Thai Chili Garlic Noodles Ingredients: 

“Noodles”:

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

Sauce:

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

Sides + Toppings:

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

Thai Chili Garlic “Noodles” 

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

Ingredients

Noodles

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

Sauce

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

Sides/Toppings

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

Optional

  • 4 cups coleslaw mixed veggies plain, no dressing

Instructions

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

Notes

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

Nutrition

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

Gazpacho Meal Prep

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

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

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

Gazpacho Meal Prep

How long will Gazpacho Meal Prep last for?

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

Can Gazpacho Meal Prep be frozen?

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

Gazpacho Meal Prep

How do you make Gazpacho Meal Prep?

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

Gazpacho Meal Prep

How to portion Gazpacho Meal Prep?

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

Gazpacho Meal Prep

More Gazpacho meal prep recipes:

Other tips for making Gazpacho Meal Prep :

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

Gazpacho Meal Prep Ingredients:

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

Gazpacho Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Chicken Ramen Meal Prep

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Chicken Ramen Meal Prep 

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

Chicken Ramen Meal Prep

How long will Chicken Ramen last for?

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

Can Chicken Ramen be frozen?

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

Chicken Ramen Meal Prep

Chicken Ramen Meal Prep Ingredients:

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

How do you make Chicken Ramen?

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

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

How to portion this recipe:

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

Chicken Ramen Meal Prep

More Ramen meal prep recipes:

If you enjoy our Chicken Ramen meal prep recipe -

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

After that, check out similar meal prep recipes: 

Cold Chicken Soba Noodle Meal Prep

Popcorn Chicken with Rice Noodles and Gochujang Sauce

Sesame Chicken & Broccoli Stir Fry Meal Prep

Other tips for making Chicken Ramen:

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

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

Chicken Ramen Meal Prep

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

Ingredients

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

Optional

  • Sriracha
  • Sesame Seeds
  • red chili flakes

Instructions

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

Notes

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

Nutrition

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

Vegetarian Cobb Salad Meal Prep

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Vegetarian Cobb Salad Meal Prep

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

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

Vegetarian Cobb Salad Meal Prep

How long will Vegetarian Cobb Salad last for?

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

Can Vegetarian Cobb Salad be frozen?

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

How do you make Vegetarian Cobb Salad?

Making Vegetarian Cobb Salad is easy and it smells delicious! 

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

Vegetarian Cobb Salad Meal Prep

Vegetarian Cobb Salad Meal Prep Ingredients:

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

Optional:

  • Avocado (quartered)
Vegetarian Cobb Salad Meal Prep

How to portion this meal prep:

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

More Vegetarian Salad meal prep recipes:

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

Vegetarian Salad in a Jar

Maple Roasted Kabocha Squash & Quinoa Salad

Raw Salad with Corn and Antioxidant Rich Salad with Hummus recipes 

Vegetarian Cobb Salad Meal Prep

Other tips for making Vegetarian Cobb Salad: 

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

Vegetarian Cobb Salad Meal Prep
Vegetarian Cobb Salad Meal Prep
Vegetarian Cobb Salad Meal Prep

Vegetarian Cobb Salad Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Sheet Pan Sriracha Honey Glazed Salmon

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

Sheet Pan Sriracha Honey Glazed Salmon

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

Sheet Pan Sriracha Honey Glazed Salmon

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

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

Let's talk Sriracha Salmon recipe...

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

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

Sheet Pan Sriracha Honey Glazed Salmon Ingredients:

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

Optional:

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

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

Sheet Pan Sriracha Salmon Sauce

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

Sheet Pan Sriracha Salmon
Meal Prep Containers at Target

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

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

Sheet Pan Sriracha Honey Glazed Salmon

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

Ingredients

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

Optional

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

Instructions

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

Notes

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

Nutrition

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

Middle Eastern Breakfast Salad Bowls

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Middle Eastern Breakfast Salad Bowls 

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

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

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

Middle Eastern Breakfast Salad Bowls

How long will Middle Eastern Breakfast Salad Bowls last for?

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

Can Breakfast Salad Bowls be frozen?

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

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

Loaded Sausage and Bacon Breakfast Casserole

Sheet Pan Sweet Potato Breakfast Hash

Sheet Pan Meal Prep Breakfast – French Toast Sticks & Sausage

Gluten-free Healthy-ish Pop Tarts

Protein Freezer Waffles

Tuscan Chickpea Scramble 

Middle Eastern Breakfast Salad Bowls

Ingredients:

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

    Poached Eggs:

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

    Tzatziki Sauce:

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

    Harissa Hummus:

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

How do you make Middle Eastern Breakfast Salad Bowls? 

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

How to portion this meal prep:

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

More Breakfast Bowl meal prep recipes:

Here are some other delicious breakfast bowl meal prep ideas: 

Bacon Wrapped Asparagus Breakfast Bowls

Coffee Almond Quinoa Breakfast Bowl

Breakfast PRO Power Bowl

Beef Breakfast Sausage Egg Cups

Keto Cajun Sausage Breakfast Scramble

Middle Eastern Breakfast Salad Bowls

Other tips for making Middle Eastern Breakfast Salad Bowls:

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

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

Middle Eastern Breakfast Salad Bowls

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

Ingredients

Salad

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

Poached Eggs

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

Tzatziki Sauce

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

Hummus Harissa

  • ¼ cup hummus
  • 1.5 tablespoon mild harissa

Instructions

Harissa Hummus

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

Tzatziki Sauce

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

Salad

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

Notes

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

Nutrition

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

Macrobiotic Bowl

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

Macrobiotic Bowl

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

Macrobiotic Bowl

How long will this Macrobiotic Bowl last for?

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

Can this Macrobiotic Bowl be frozen?

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

How do you make this Macrobiotic Bowl?

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

Macrobiotic Bowl

How to portion this Macrobiotic Bowl?

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

More vegan meal prep recipes:

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

Macrobiotic Bowl

Other tips for making this Macrobiotic Bowl:

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

Macrobiotic Bowl Ingredients:

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

Macrobiotic Bowl

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Oven Baked BBQ Chicken and Veggies Meal Prep

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

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

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

Oven Baked BBQ Chicken and Veggies Meal Prep

Oven-Baked BBQ Chicken and Veggies Meal Prep Ingredients

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

How to Make Oven Baked BBQ Chicken and Veggies

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

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

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

How to Serve and Store Oven Baked BBQ Chicken and Veggies

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

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

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

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

Tips for Freezing Chicken

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

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

More Baked Chicken Meal Prep Recipes

 

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

Oven Baked BBQ Chicken and Veggies Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Sheet Pan Chimichurri Chicken and Veggies

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

Sheet Pan Chimichurri Chicken and Veggies

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

Sheet Pan Chimichurri Chicken and Veggies

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

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

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

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

How to serve and store.

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

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

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

Meal Prep on Fleek at Target

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

Sheet Pan Chimichurri Chicken and Veggies Ingredients:

Chicken and Veggies:

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

Chimichurri:

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

Get the best chimichurri recipe HERE

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

Sheet Pan Chimichurri Chicken and Veggies

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

Ingredients

Chicken and Veggies

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

Chimichurri Sauce

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

Instructions

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

Notes

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

Nutrition

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

Mexican Whole Grain Rice & Quinoa Casserole Meal Prep

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

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

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

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

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

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

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

Mexican Whole Grain Rice & Quinoa Casserole Meal Prep Ingredients:

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

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Leftover Turkey Sweet Potato Shepherd’s Pie

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Meal Prep Ideas - Sweet Potato Shepherds Pie

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

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

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

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

Can Sweet Potato Shepherds Pie be frozen?

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

How Do You Make Sweet Potato Shepherds Pie?

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

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

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

How Do You Portion Sweet Potato Shepherds Pie?

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

More Meal Prep Ideas - Sweet Potato Recipes

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

Other Tips For Making Sweet Potato Shepherds Pie

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

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

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

 

Whole30 Leftover Turkey Sweet Potato Shepherd’s Pie Ingredients:

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

Turkey Filling:

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

Leftover Turkey Sweet Potato Shepherd’s Pie

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

Ingredients

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

Turkey Filling

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

Instructions

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

Notes

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

Nutrition

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

Chicken Buddha Bowl Meal Prep

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Gluten Free Chicken Buddha Bowl Meal Prep

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

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

Chicken Buddha Bowl Meal Prep

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

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

Chicken Buddha Bowl Meal Prep

Chicken Buddha Bowl Meal Prep Ingredients:

2 cups cooked jasmine rice

16 oz. chicken breast

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

1 TBS avocado oil

Himalayan sea salt

Black pepper

1 teaspoon all-purpose seasoning

Fresh squeezed lemon

Chicken Buddha Bowl Meal Prep
Chicken Buddha Bowl Meal Prep

Why Gluten Free?

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

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

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

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

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

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

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

Chicken Buddha Bowl Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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