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Meal Prep Recipes

Planning, preparing, and portioning your meals ahead of time is one of the most effective tools for keeping your food budget in check. We have 600+ Budget friendly meal prep ideas to keep your taste buds happy, your belly full, and your budget on track! New to meal prepping? Check out our Meal Prep 101 (How to Meal Prep) before you begin.

Looking for pre-made meal plans? Check out our range of meal plan menus!

Sheet Pan Breakfast Hash and Eggs

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Many wise people have long said that breakfast is the most important meal of the day. And to be honest with you, we couldn’t agree more at MPOF! Breakfast’s purpose is quite literally its name — You are “breaking” the “fast” you underwent while asleep the night before, because your body is hungry for nutrients.

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So we say, listen to your body by giving it something hearty; something just like this delicious Paleo-friendly, gluten-free Sheet Pan Breakfast Hash and Eggs meal prep recipe!

If you’re as fanatical about healthy breakfast ideas as we are, we know for sure that you’ll love the recipe we’ve got cookin’ for you today!

Sheet Pan Breakfast Hash and Eggs

This one-pan wonder makes breakfast a cinch! Bacon crisps while veggies become tender and eggs are served over easy in this oven-baked recipe.  

How long will Sheet Pan Breakfast Hash and Eggs last for?

This healthy breakfast idea will last just as long as any good recipe for cooked potatoes, ideally 4 days. For optimum freshness, make sure to store your meals in high-quality single-compartment containers! 

Can Sheet Pan Breakfast Hash and Eggs be frozen?

While you could freeze this filling breakfast for later, we don’t recommend it — Over easy eggs tend to become a bit rubbery after thawing.

Sheet Pan Breakfast Hash and Eggs

Sheet Pan Breakfast Hash and Eggs Ingredients:

  • 5 medium golden potatoes, diced 
  • 1 green bell pepper, chopped  
  • 1 red bell pepper, chopped  
  • 1 small white onion, chopped  
  • 1 tablespoon olive oil  
  • 1 teaspoon paprika  
  • 1 teaspoon dried thyme 
  • ¼ teaspoon garlic powder  
  • 4 strips thick-cut bacon, sliced into 2-inch pieces  
  • 4 large eggs  
  • 1 tsp sea salt  
  • ¼ teaspoon cracked black pepper  
  • ¼ cup chopped parsley  

How do you make Sheet Pan Breakfast Hash and Eggs?

This breakfast with eggs is super easy to make, coming together in just 48 minutes altogether! Here’s how to make it:

Begin by preheating your oven to 425ºF, and lining a medium baking sheet with parchment paper. While you wait, chop up your veggies to save time, then distribute them on your sheet pan and drizzle with olive oil. To unlock the flavor potential,  sprinkle with the paprika, thyme and garlic powder, then use a spoon or spatula to stir and coat. 

Now it’s bacon time! Add your diced bacon pieces on top of the veggie mixture, then bake for 30 minutes or until bacon is mostly cooked. Remove the pan from the oven, and carefully drain and discard any excess bacon fat.

Now, create four small wells in the cooked potato/veggie mix to cup the eggs, and add one egg in each well. Return to oven for 7-8 minutes longer, or until the egg whites are cooked. Remove pan from oven and season with sea salt, black pepper, and parsley. 

Divvy things up into four equal portions, and slide each portion into your single compartment containers, and then bing-bang-boom, your hearty sheet pan breakfast hash is ready to go!

Sheet Pan Breakfast Hash and Eggs

How to portion Sheet Pan Breakfast Hash and Eggs?

Divide the finished product into fourths so each portion has one egg, and store in single-compartment meal prep containers.

Sheet Pan Breakfast Hash and Eggs

More sheet pan meal prep recipes:

Are you a sheet pan fan? Welcome to the club! Check out just a few of our other sheet pan meal prep recipes for future meals:

Sheet Pan Breakfast Hash and Eggs

Other tips for making Sheet Pan Breakfast Hash and Eggs:

  • Feel free to experiment with the veggies you include — The more the merrier! 

  • If you like your bacon super crispy, consider cooking it in a pan first, and then adding it after the veggies are done.

  • Try to cut the vegetables into all the same sized pieces—If they’re too big or too small, you risk cooking them unevenly Pat your ingredients dry before adding to the pan for cooking. Excess moisture is difficult for your oven to compensate for, so things may undercook

Sheet Pan Breakfast Hash and Eggs Pinterest
Sheet Pan Breakfast Hash and Eggs

Sheet Pan Breakfast Hash and Eggs

This one-pan wonder makes breakfast a cinch! Bacon crisps while veggies become tender and eggs are served over easy in this oven-baked recipe. 
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Prep Time: 10 minutes
Cook Time: 38 minutes
Total Time: 48 minutes
Course: Breakfast, brunch
Cuisine: American
Diet: Gluten Free
Keyword: breakfast, gluten free, one pan, paleo, Sheet Pan, whole30
Servings: 4 meals
Calories: 480kcal
Author: Nick Quintero

Ingredients

  • 5 medium golden potatoes diced
  • 1 large green bell pepper chopped
  • 1 large red bell pepper chopped
  • 1 small white onion chopped
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • ¼ teaspoon garlic powder
  • 4 strips thick-cut bacon sliced into 2-inch pieces
  • 4 large eggs
  • 1 teaspoon sea salt
  • ¼ teaspoon cracked black pepper
  • ¼ cup chopped parsley

Instructions

  • Preheat oven to 425ºF and line a medium baking sheet with parchment paper. Add potatoes, onion and bell pepper to a sheet pan and drizzle with olive oil. Sprinkle with paprika, thyme and garlic powder. Stir to coat. Add bacon pieces on top.  Bake for 30 minutes or until bacon is mostly cooked. Remove from oven and carefully drain and discard any excess bacon fat.
  • Make 4 small wells in potatoes and add an egg in each well. Return to oven for 7-8 minutes longer or until whites of eggs are cooked. Remove pan from oven and season with sea salt, black pepper, and parsley.
  • Use a spatula to add vegetable, bacon, and egg to 4 black MPOF containers.

Video

Nutrition

Calories: 480kcal | Carbohydrates: 52g | Protein: 25g | Fat: 17g | Fiber: 10g | Sugar: 16g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

23 Delicious Egg Meal Prep Recipes

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Egg meal preps will make your life easier now and forever. They are such a quick and easy protein source with tons of versatility!

Sheet Pan Breakfast Hash and Eggs
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Eggs are an extremely versatile food choice that can be eaten any time of the day: breakfast, lunch, dinner, and sometimes dessert. Although media and the debate over the past 30+ years have led many to have confusion about the healthiness of consuming eggs, eggs are a perfectly healthy food choice.

Eggs are filled with lutein, zeaxanthin, protein, iron, vitamins, minerals, and other carotenoids. Eggs are also a relatively affordable food, under normal circumstances, as well as fast to cook making them a healthy, time-saving, and cost-effective option for your meal-prepping needs.

We have put together our favorite 23 delicious egg meal prep recipes to help you find new ways of cooking with eggs!

Meal Prep Recipes with Egg

Apple Bacon Onion & Cheddar Breakfast Squares

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

(Carbs: 14g - Protein: 29g - Fat: 17g)

Egg Potato and Broccoli Breakfast

A savory meal with tasty soft-boiled eggs at the forefront, this is a quick and easy dish to make for breakfast, lunch, or even dinner!

(Carbs: 35g - Protein: 4g - Fat: 15g)

Greek Egg Bake

This Greek egg bake is so easy and a great way to get a lot of veggies and protein into one meal prep recipe. So good with fresh tomatoes, too.

(Carbs: 5g - Protein: 15g - Fat: 11g)

Turmeric Scrambled Eggs

Give your breakfast an antioxidant boost by adding turmeric to your morning eggs. Make this turmeric scrambled egg meal prep with your favorite steamed veggies and sausage for a protein and fiber-packed start to your day!

(Carbs: 6g - Protein: 29g - Fat: 18g)

High Protein Breakfast Egg Muffins

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

(Carbs: 1g - Protein: 23g - Fat: 11g)

Sausage and Egg Breakfast Bake

All the best of breakfast is packed into this protein-rich casserole. Herbed breakfast sausage, veggies, and cheddar cheese add plenty of flavor without the need for lots of ingredients.

(Carbs: 19g - Protein: 29g - Fat: 19g)

Sausage Lover’s Hashbrown Casserole

Serve it for breakfast, lunch, or dinner. If you’re a fan of sausage and potatoes you will love our Sausage Lover’s hashbrown casserole!

(Carbs: 13g - Protein: 23g - Fat: 13g)

Chickpea Frittata

Looking to add more plant-based or vegan recipes into your meal prep routine? Look no further than this Chickpea Frittata! I know; you’re probably wondering how a frittata could be vegan, given they are usually made with eggs. But, it’s possible! This recipe is *egg-free, gluten-free, and vegan! We decided to throw a special recipe in the mix with this one for those that crave eggs, but might be on a dietary restriction.

(Carbs: 48g - Protein: 10g - Fat: 4g)

Watercress Leek and Butternut Squash Quiche

This autumn quiche comes complete with a gluten-free buttery crust. The crust is filled with sauteed watercress, leeks, and butternut squash before baking adding a hefty dose of vitamin C. Serve it for breakfast, lunch, or dinner for a protein-packed meal.  

(Carbs: 30g - Protein: 15g - Fat: 23g)

Portobello Mushroom Bacon & Feta Egg Cups

These oven-baked meaty egg cups are full of protein and a dose of Vitamin-D rich mushrooms to start your day off right! 

(Carbs: 18g - Protein: 20g - Fat: 20g)

Beef Breakfast Sausage Egg Cups

These “sous vide style” egg cups are made with with a lean ground beef breakfast sausage and pair perfectly with fresh fruit, greek yogurt, and gluten-free granola to power your way through the day. If you love the Sous Vide Egg Bites from Starbucks then you will devour these easy Beef Breakfast Sausage Egg Cups. This copycat version has the same velvety texture for an on-the-go high protein breakfast. 

(Carbs: 31g - Protein: 33g - Fat: 15g)

Crockpot Casserole

This hearty breakfast casserole layers potatoes, sausage, and tons of veggies. Slow cooking the casserole leaves the eggs moist, making this casserole perfect for freezing and reheating.

(Carbs: 16g - Protein: 24g - Fat: 19g)

Bacon Wrapped Omeletes

You’ll love how moist and flavorful these bacon-wrapped omelets are! The bacon crisps around the edges and keeps these Whole30 baked omelets from drying out while baking. Serve with a massaged kale salad for a veggie and protein-packed breakfast.

(Carbs: 17g - Protein: 16g - Fat: 26g)

Scrambled Egg Stuffed Sweet Potato

Easy gluten free breakfast combining sweet potatoes and fluffy scrambled eggs. Top with hot sauce and avocado for the ultimate breakfast combo.

(Carbs: 44g - Protein: 16g - Fat: 19g)

Keto Cajun Sausage Breakfast Scramble

This Cajun Sausage Scrambles combines the iconic flavors of Jambalaya into a cheesy egg dish that you can enjoy anytime of day.

(Carbs: 12g - Protein: 32g - Fat: 36g)

Keto Prosciutto Egg Cups

Keto Prosciutto Egg Cups are a high protein, low carb grab and go item that work for breakfast or snack! They have a crispy outside with a perfectly cooked egg in the center. Whole30. Gluten Free. 

(Carbs: 1g - Protein: 10g - Fat: 7g)

Keto Pizza Frittata

All of the traditional flavors of pizza are wrapped up in this Keto Pizza Frittata Meal Prep recipe that is meant for breakfast, sans the carbs!  Low Carb. Paleo. 

(Carbs: 3g - Protein: 28g - Fat: 25g)

Sun Dried Tomato Egg Cups

Breakfast on the go never tasted so good with these Low Carb Sun Dried Tomato Egg Cups! These little bites are like portable quiche! Made with only 4 ingredients this simple meal prep recipe is one you will want to make week after week! Oh, and they are customizable so you will never get bored!

(Carbs: 11g - Protein: 13g - Fat: 10g)

Avocado Egg Salad

This is one of our favorite preps for when we have a busy week and need to have something quick and filling on hand! The ingredients are simple and it is quick to prepare.

(Carbs: 23g - Protein: 20g - Fat: 61g)

Philly Cheesesteak Breakfast Casserole

You don’t have to be a cheesesteak fan to enjoy our Philly Cheesesteak breakfast casserole, but you may become a fan after making this meal prep recipe! This cheesy casserole takes everything you love about Philly cheesesteak and turns it into a low-carb breakfast recipe that satisfies hunger with plenty of protein.

(Carbs: 21g - Protein: 32g - Fat: 13g)

Pepperoni Pizza Egg Cups

Pepperoni Pizza for breakfast?! The answer is YES, but with a healthy-ish twist, you’re sure to enjoy! These super easy breakfast pizza egg cups are great for a quick, on-the-go way to start your day off right — complete with a yummy pizza dipping sauce and a refreshing side of fresh fruit, too! You can enjoy them any time of the day if we're being honest.

(Carbs: 23g - Protein: 26g - Fat: 26g)

Vegetarian Italian Sausage Egg Cups

These Italian-style Vegetarian Italian Sausage cups are sure to be your new go-to for a quick and delicious breakfast, lunch, dinner, or snack!

(Carbs: 25g - Protein: 32g - Fat: 23g)

Broccoli Rice Red Pepper Egg Muffins

Prep these egg muffins ahead of time, and make breakfast lean and green. This Paleo-friendly egg muffin is great for sneaking in more veggies!

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

Easy Shakshuka With Feta (One Pan Meal!)

Shakshuka with feta is an easy vegetarian one-pan dish made with eggs, tomatoes, peppers, herbs, and onions. It looks beautiful, and that’s because the eggs are poached among all the other ingredients.

Marry Me Tortellini - A Tasty Twist on Marry Me Chicken

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If you’re a fan of the viral "Marry Me Chicken" but looking for a new spin, this Marry Me Tortellini is a must-try! With tender, juicy grilled chicken, cheesy tortellini, tangy sun-dried tomatoes, and a creamy goat cheese sauce, it’s a delightful and easy-to-make dish that will have everyone falling in love with your cooking.

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This recipe brings all the rich and comforting flavors of the original viral dish but adds the irresistible texture of tortellini pasta. Whether you're meal prepping for the week or looking for a cozy dinner idea, this tortellini version is a winner.

Want more easy meal prep-friendly chicken recipes? Join the Workweek Lunch Meal Planning Program with access to 600+ meals, our meal planning tools, grocery list generator and more. Start a free trial today!

Ingredients

  • 19 oz frozen tortellini
  • 2 lbs chicken breast
  • ½ cup sun-dried tomatoes
  • ½ cup fresh basil
  • 6 oz goat cheese
  • ¼ cup grated parmesan
  • ¾ cup chicken broth
  • 2 tablespoon minced garlic
  • 1 teaspoon garlic powder
  • 1 tablespoon red pepper flakes
  • Salt & pepper to taste

Directions

  1. Season the Chicken: Start by seasoning the chicken breast with salt, pepper, garlic powder, and red pepper flakes. This will give the chicken a savory and slightly spicy flavor that pairs perfectly with the creamy sauce.
  2. Cook the Chicken: Grill the chicken at 400°F for about 20 minutes or until it is fully cooked. Remove from the grill, let it rest for a few minutes, then slice or dice into bite-sized pieces. Set aside.
  3. Cook the Tortellini: While the chicken is grilling, cook the tortellini according to the package instructions. Drain and set aside.
  4. GET THE FULL RECIPE DOWN BELOW...

Tips for Making Marry Me Tortellini

  • Use Fresh Ingredients: Fresh basil and sun-dried tomatoes give this dish its vibrant flavor. If you can, avoid using dried basil, as it won't provide the same freshness.
  • Adjust the Spice: If you prefer a milder flavor, reduce the amount of red pepper flakes. On the other hand, if you love a bit of heat, feel free to add more!
  • Customize Your Protein: While this recipe uses chicken breast, you can swap it for grilled shrimp, turkey, or even a plant-based protein to suit different dietary preferences.

Frequently Asked Questions

How is Marry Me Tortellini different from Marry Me Chicken?

Marry Me Tortellini takes inspiration from the creamy sauce and savory flavors of the classic "Marry Me Chicken" but adds a delicious twist by incorporating tortellini pasta. It’s a hearty, one-pan meal that combines pasta and protein in a creamy, cheesy sauce.

Can I use fresh tortellini instead of frozen?

Yes! Fresh tortellini can be used in place of frozen tortellini. Simply adjust the cooking time according to the package instructions, as fresh pasta usually cooks faster.

What sides go well with Marry Me Tortellini?

This dish pairs well with a light side salad, garlic bread, or roasted vegetables. The creamy, rich sauce is balanced perfectly by fresh greens or crunchy bread.

How do I store and reheat Marry Me Tortellini?

  • Storage: Allow the tortellini to cool completely, then store it in airtight containers in the fridge for up to 4 days.
  • Reheating: To reheat, add a splash of chicken broth or water to the tortellini and microwave for 2-3 minutes, stirring halfway through. You can also reheat it in a skillet over low heat, adding a bit of liquid to keep the sauce creamy.

Why You'll Love This Recipe

  • Creamy and Flavorful: The combination of goat cheese, parmesan, sun-dried tomatoes, and fresh basil creates a sauce that’s both rich and refreshing.
  • High in Protein: With two pounds of chicken breast, this dish is packed with protein, making it an excellent meal for post-workout recovery or for maintaining a balanced diet.
  • Perfect for Meal Prep: This recipe can be portioned into meal prep containers for a week's worth of satisfying lunches or dinners.

Variations

  • Make it Vegetarian: Swap out the chicken for tofu or plant-based chicken strips to make this dish vegetarian.
  • Add More Veggies: Feel free to add more vegetables like spinach, mushrooms, or roasted red peppers to increase the nutritional content and add extra flavor.
  • Try Different Pastas: While tortellini is the star here, you could use other filled pastas like ravioli or even penne for a different texture.
Marry Me Tortellini

Marry Me Tortellini - A Tasty Twist on Marry Me Chicken

A Flavorful Twist on the Viral Marry Me Chicken Recipe - Perfected for Meal Prep
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: dinner
Cuisine: American, Italian
Keyword: Chicken, Pasta
Servings: 4 servings
Calories: 864kcal
Author: Nick Quintero

Ingredients

  • 19 oz tortellini refrigerated or frozen, cheese
  • 2 lbs chicken breast
  • ½ cup sun dried tomatoes
  • ½ cup basil
  • 6 oz goat cheese
  • ¼ cup parmesan grated
  • ¾ cup chicken broth
  • 2 tablespoon garlic minced
  • 1 teaspoon garlic powder
  • 1 tablespoon red pepper
  • 1 teaspoon garlic powder
  • 1 tablespoon Salt and Pepper

Instructions

  • Season the chicken with salt, pepper, garlic powder and red pepper flakes.
  • Cook on the grill at 400 degrees for approximately 20 minutes until the chicken has cooked through completely.
  • Remove the chicken and set aside.
  • Cook the tortellini according to the box instructions and set aside.
  • In a large skillet over medium to low heat, add in the minced garlic with olive oil, broth and goat cheese.
  • Let that melt and add in the sun dried tomatoes and the parmesan.
  • Next, drain the tortellini and add it into the skillet with fresh basil.
  • Mix it together and then add in the chicken breasts.
  • Portion it out in your meal prep containers with equal parts chicken breast.

Nutrition

Serving: 1meal | Calories: 864kcal | Carbohydrates: 69g | Protein: 81g | Fat: 28g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 221mg | Sodium: 3028mg | Potassium: 1384mg | Fiber: 7g | Sugar: 10g | Vitamin A: 909IU | Vitamin C: 13mg | Calcium: 367mg | Iron: 7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
meal prep Marry Me Tortellini

African Peanut Stew

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African Peanut Stew will give you a new vegan attitude!

We’ve heard it said before that if you don’t enjoy vegan meals, you’re doing it wrong. This is to say, going plant-based has the potential to be every bit as delicious and satisfying as an omnivorous or carnivorous diet. If you’re the type of person who isn’t keen on eating their veggies, then maybe you have yet to try ones that have been prepared the right way. Or, maybe you’re a more seasoned vegan who loves their vegetables, and you’re looking to try something new. No matter which camp you’re in, we’re happy to tell you that you’re sure to enjoy the meal prep recipe we have for you today—A delicious, plant-based African Peanut Stew!

Refreshing and savory flavors of sweet potatoes, onion, tomatoes, and cilantro come together for this recipe, and it’s all tied together with a creamy peanut butter base. For the small time investment of 50 minutes (10 minutes of prep, and 40 minutes of cooking), you get 4 days of incredibly healthy, filling, antioxidant-rich meals!

Get in on this zesty vegan dish for your meal prep this week. You just may discover a new favorite, or even a whole new, healthier lifestyle!

Vegan African Peanut Stew Single Container

You won’t miss the meat with this hearty vegan stew packed with antioxidant-rich veggies and creamy peanut butter texture!  

How long will African Peanut Stew last for?

We found this dish lasts 3-4 days when refrigerated, which is perfect for the four servings it makes!

Can African Peanut Stew be frozen?

You absolutely can freeze the stew, and it will stay good for up to six months! Just make sure you use a good quality gallon-size freezer bag, and that you press out any air before zipping it up.

Vegan African Peanut Stew Single Container

African Peanut Stew Ingredients:

  • 2 tablespoon olive oil  
  • 3 cups cubed sweet potatoes, peeled 
  • 1 cup chopped celery 
  • 1 cup chopped sweet white onion  
  • 1 teaspoon minced garlic  
  • 1 teaspoon grated ginger  
  • ½ teaspoon coriander  
  • 2 (15 oz) cans fire-roasted tomatoes with hatched green chilies  
  • 4 cups vegetable stock  
  • 1 teaspoon sea salt  
  • ½ cup creamy peanut butter 
  • 2 tablespoon lime juice  
  • 2 cups shredded kale  
  • ½ cup chopped cilantro for topping 
  • ½ cup chopped peanuts for topping  

Vegan African Peanut Stew Single Container

How do you make African Peanut Stew?

Simplicity is at the heart of cooking this meal prep recipe, and it comes together in a truly snappy way! You can start by heating your olive oil on medium in a 4-quart pot or Dutch oven. Next, add your chopped sweet potatoes, celery, and onion, then cover and cook for 10 minutes. Add garlic, ginger and coriander and continue to cook covered for 5 minutes longer. Stir in your canned tomatoes, vegetable stock and sea salt, then heat to medium-high and bring to a boil. Once boiling, reduce the heat to medium and simmer uncovered for 20 minutes or until the sweet potatoes are tender. Mix in the peanut butter, lime juice and kale and cook for 5 minutes longer, making sure that your kale wilts.

And that’s it! Simply divide your delicious plant-based stew between 4 containers, and top with chopped peanuts and cilantro for garnish!

How to portion African Peanut Stew?

We recommend portioning the stew into simple, stackable, single-compartment meal prep containers, like these ones here!.

Vegan African Peanut Stew Single Container

More vegan soups, stews, & bowl meal prep recipes:

If there’s anything we love at MPOF, it’s making veggies palatable for anyone and everyone! So whether you tried this recipe and realized that vegetables are fantastic, or you’re a veggie veteran and just want to dive deeper into their versatility, give recipes these a shot!

Vegan African Peanut Stew Single Container

Other tips for making African Peanut Stew:

  • Feel free to experiment with which vegetables go into this stew. As always with veggies, the more the merrier!

  • Want some extra plant-based protein? Consider adding cubed tofu!

  • We love this recipe with rice or a side of bread (gluten-free bread, if you prefer!)

African Peanut Stew

Vegan African Peanut Stew Single Container

Vegan African Peanut Stew

You won’t miss the meat with this hearty vegan stew packed with antioxidant-rich veggies and creamy peanut butter texture!
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Dish
Cuisine: African
Keyword: gluten free, Meal Prep, stew, vegan
Servings: 4 meals
Calories: 581kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 3 cups cubed sweet potatoes peeled
  • 1 cup chopped celery
  • 1 cup chopped sweet white onion
  • 1 teaspoon minced garlic
  • 1 teaspoon grated ginger
  • ½ teaspoon coriander
  • 2 15 oz cans fire-roasted tomatoes with hatched green chilies
  • 4 cups vegetable stock
  • 1 teaspoon sea salt
  • ½ cup creamy peanut butter
  • 2 tablespoon lime juice
  • 2 cups shredded kale
  • ½ cup chopped cilantro for topping
  • ½ cup chopped peanuts for topping

Instructions

  • Heat olive oil over medium heat in a 4-quart pot or Dutch oven. Add sweet potatoes, celery, and onion. Cover and cook for 10 minutes. Add garlic, ginger and coriander and continue to cook covered for 5 minutes longer.
  • Stir in tomatoes, vegetable stock and sea salt. Increase heat to medium-high and bring to a boil. Reduce heat to medium and simmer uncovered for 20 minutes or until potatoes are tender. Stir in peanut butter, lime juice and kale and cook for 5 minutes longer to wilt kale.
  • Divide stew between 4 MPOF black containers. Top with cilantro and chopped peanuts.

Nutrition

Calories: 581kcal | Carbohydrates: 49.4g | Protein: 15.9g | Fat: 36.1g | Fiber: 12.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

How to Make Crockpot Sweet Potatoes

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Table of Contents
Crockpot Sweet Potatoes

Do you love sweet potatoes? Sweet potatoes are bright, beautiful, and delicious. They're a versatile root vegetable that can be enjoyed at any time of the day with meals or as a snack.

Make them sweet by adding cinnamon and sugar or make them savory by adding salt and earthy herbs like rosemary. Sweet potatoes are also rich in nutrition. they are packed with fiber, potassium, vitamins, and other essential nutrients. If sweet potatoes are a staple in your household, then read on!

We wrote this sweet potato meal prep idea for you. Crockpot Sweet Potatoes is more of a meal prep idea inside of a meal prep idea because you're prepping the sweet potatoes for future use with other meals. This meal prep idea will save you time and money in the long run. 

How long will Crockpot Sweet Potatoes last for?

Crockpot Sweet Potatoes last for 3-5 days in the refrigerator. Store them in an airtight container within 2 hours after cooking. You may want to cut them up after cooling so they fit in the container. 

Can Crockpot Sweet Potatoes be frozen?

Absolutely! It's best to freeze your Crockpot Sweet Potatoes for long-lasting freshness. Store your sweet potatoes in airtight containers or heavy-duty freezer bags. They will last for up to 6 months in the freezer. 

This easy method for prepping a large batch of sweet potatoes will make meal prepping a breeze. All you need are sweet potatoes and a crockpot to cook up a batch of tender spuds ready to stuff, mash and serve with anything your appetite desires.

Crockpot Sweet Potatoes

Crockpot Sweet Potatoes Ingredients: 

  • 8 medium sweet potatoes

How do you make Crockpot Sweet Potatoes?

Making Crockpot Sweet Potatoes is super easy because the crockpot cooks them for you while you go about your day. Then you come home to cooked sweet potatoes for you to enjoy immediately or later. 

All you do is rinse and scrub the potatoes, place them in the crockpot, and cook them for 4 to 8 hours. Cook them on high for 4 hours or on low for 8 hours. Use tongs to remove the sweet potatoes from the crockpot and wait at least 5 minutes for them to cool before using them. You can't get simpler than that! 

Crockpot Sweet Potatoes

How to portion Crockpot Sweet Potatoes?

You can wrap them individually in aluminum foil and store them in containers or freezer bags. 

More Sweet Potato meal prep recipes:

So now that you have cooked sweet potatoes, it's time to use them! Crockpot Sweet Potatoes are perfect for stuffing or mashing. Try one or a few of our many stuffed sweet potato meal prep ideas. 

Other tips for making Crockpot Sweet Potatoes:

  • Add flavors to your sweet potatoes before and after cooking. Rub with olive oil before and sprinkle with sea salt or other seasonings after. 
  • If you freeze your crockpot sweet potatoes, squeeze lemon juice in them to prevent discoloration. You'll also add a nice zesty flavor to them. 
  • To reheat frozen sweet potatoes, wrap them in new aluminum foil and place them in the oven at 350 degrees for 25 to 35 minutes. 
  • If you plan on mashing your sweet potatoes later, remove the skin ahead of time after cooking and cooling. 


Crockpot Sweet Potatoes

Crockpot Sweet Potatoes

This easy method for prepping a large batch of sweet potatoes will make meal prepping a breeze. All you need are sweet potatoes and a crockpot to cook up a batch of tender spuds ready to stuff, mash and serve with anything your appetite desires.
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Prep Time: 5 minutes
Cook Time: 8 hours
Total Time: 8 hours 5 minutes
Course: Side Dish
Cuisine: American
Diet: Gluten Free
Keyword: crockpot, gluten free, paleo, vegan, vegetarian, whole30
Servings: 8 servings
Calories: 130kcal
Author: Nick Quintero

Equipment

  • Crockpot

Ingredients

  • 8 medium sweet potatoes

Instructions

  • Rinse and scrub sweet potatoes and place in crockpot.
  • Cover with lid and cook on high for 4 hours or on low for 7-8 hours, until fork-tender.
  • Remove potatoes from crockpot using tongs and cool for 5 minutes before using them.

Video

Notes

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

Nutrition

Serving: 124g | Calories: 130kcal | Carbohydrates: 30g | Protein: 3g | Sodium: 51mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Crockpot Sweet Potatoes

Easy White Chicken Chili (Healthy + Gluten Free)

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Today's meal prep recipe is going to change the way you feel about chilis and soups. Typically, you serve chilis and soups during the fall and winter months -- and you still can.

But our White Chicken Chili meal prep recipe can and should be served all year long! The refreshing and aromatic flavors and colorful presentation are top reasons to give this chili meal prep recipe a whirl. 

Table of Contents

Have you ever had leftover rotisserie chicken? Usually, all that's left is the white meat/chicken breast. Hopefully, you've been freezing and saving that meat because you'll need that for this recipe.

If you haven't been saving leftover white meat, don't fret. You can easily make shredded chicken in a crockpot or on the stovetop. All you need to do is cook chicken breast and shred it. Once you have your shredded chicken ready, dive right on into this quick and easy chili meal prep recipe! 

White Chicken Chili

Enjoy all of the rich flavors of white chicken chili in this Whole30-approved version. Coconut milk steps in for dairy milk for creamy texture without the digestive upset.  

How long will White Chicken Chili last for?

Your cooked chili meal prep recipe will last up to 4 days in the refrigerator. Cooked White Chicken Chili should not be left out for more than 2 hours. For optimal freshness, store in a glass or plastic airtight container after cooking and cooling. 

Can White Chicken Chili be frozen?

It sure can! Freezing batches of chili and soup is the smart thing to do to save you time and money. Store White Chicken Chili in airtight containers or heavy-duty freezer bags. The chili will keep its flavor for up to 6 months in the freezer.

When you're ready to enjoy your chili meal prep recipe again, thaw it out in the fridge and reheat. White Chicken Chili will last an additional 3 to 4 days in the refrigerator after it's thawed. 

White Chicken Chili

White Chicken Chili Ingredients:

  • 2 tablespoon avocado oil  
  • 1 cup chopped sweet white onion  
  • 1 cup chopped green pepper  
  • 1 cup chopped celery  
  • 1 teaspoon minced garlic 
  • 1 lb. cooked shredded chicken breast  
  • 1 tablespoon ground cumin  
  • 1 teaspoon dried oregano  
  • ½ teaspoon sea salt  
  • ½ teaspoon coriander  
  • ⅛ teaspoon cayenne pepper  
  • 3 cups chicken broth 
  • 1 cup full-fat unsweetened coconut milk  
  • 2 tablespoon lime juice  
  • ½ cup chopped cilantro, for serving  
  • ½ cup chopped red onion 
  • ⅓ cup sliced pickled jalapeños  
  • 2 tablespoon raw pepitas 
White Chicken Chili

How do you make White Chicken Chili?

White Chicken Chili is quick and easy to make. Start by sautéeing the vegetables for a total time of 9 minutes. Sauté bell pepper, celery, and onion first. Use a 4-quart pot or Dutch oven over medium-high heat with avocado oil. Sauté for 7 minutes, then add garlic, herbs, sea salt, and cayenne pepper. Sauté for an additional 2 minutes. 

Once you're done sautéeing and everything smells really good, stir in chicken broth and lime juice. Bring to a boil. Once boiled, reduce the broth and vegetable mixture to medium heat and simmer for 10 minutes. Stir in chicken and coconut milk after simmering. Cook the chili for an additional 5 minutes. After the final leg of cooking, your White Chicken Chili is complete and ready for storage. Wasn't that super easy?

White Chicken Chili

How to portion White Chicken Chili?

Grab four meal prep containers and divide your chili into each one. Garnish each serving with cilantro, chopped red onion, jalapeños, and pepitas. Store each portion in the refrigerator and look forward to a rich and creamy satisfying meal for the next four days! Perfect for a lunch break during a busy day or easy dinner after doing all of the things. 

More soup and chili meal prep recipes:

Who doesn't love a good chili or soup meal prep recipe? If you're looking for more comforting and savory dishes, you've come to the right place! 

 These soup and chili meal prep recipes will surely get you through the year! But if you're looking for more, we've got you covered with 21 Soup and Stew Meal Prep Recipes for Fall and Winter.

White Chicken Chili

Other tips for making White Chicken Chili:

  • For more chicken flavor, you can substitute chicken breast meat for chicken thigh meat. Chicken thighs have more fat, thus more flavor. 
  • Easily shred chicken with a hand mixer or knife and fork. 
  • This chili meal prep recipe is easy for those who want meal prep to be quick. However, if you don't mind a longer cooking time, you can make this meal in a crockpot. 
  • Be sure to use full-fat coconut milk. If you can stand dairy, feel free to use cream or regular milk. 
  • Add Northern beans for an even heartier recipe. 
White Chicken Chili
White Chicken Chili

White Chicken Chili

Enjoy all of the rich flavor of white chicken chili in this Whole30-approved version. Coconut milk steps in for dairy milk for creamy texture without the digestive upset.
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Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Chicken, dinner, lunch, Meal Prep, whole30
Servings: 4 meals
Calories: 387kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon avocado oil
  • 1 cup chopped sweet white onion
  • 1 cup chopped green pepper
  • 1 cup chopped celery
  • 1 teaspoon minced garlic
  • 1 lb. cooked shredded chicken breast
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt
  • ½ teaspoon coriander
  • ⅛ teaspoon cayenne pepper
  • 3 cups chicken broth
  • 1 cup full-fat unsweetened coconut milk
  • 2 tablespoon lime juice
  • ½ cup chopped cilantro for serving
  • ½ cup chopped red onion
  • ⅓ cup sliced pickled jalapeños
  • 2 tablespoon raw pepitas

Instructions

  • Heat avocado oil over medium-high heat in a 4 quart pot or Dutch oven. Add bell pepper, onion and celery. Sauté for 7 minutes, stirring occasionally. Add garlic, cumin, oregano, coriander, sea salt and cayenne pepper and cook 2 minutes longer.
  • Stir in chicken broth and lime juice and bring to a boil. Reduce heat to medium and simmer for 10 minutes. Stir in chicken and coconut milk and cook 5 minutes longer.
  • Divide soup between 4 MPOF black containers and top with cilantro, chopped red onion, jalapeños and pepitas.

Video

Notes

WW Smart Points= Green:10  Blue:8  Purple:8

Nutrition

Calories: 387kcal | Carbohydrates: 13.7g | Protein: 43.7g | Fat: 13.8g | Fiber: 2.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

23 Best Autumn Meal Prep Recipes

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Autumn is one of the most beautiful times of the year, and with it comes a cornucopia of flavors and vibrant colors.

We pulled together recipes from all over to provide this best-of. Whether you are looking for healthy fall or autumn salads, fresh vegetables, savory meats, or inclement weather comfort food, we have you covered.

Meal Prep Recipes for the Fall

Butternut Squash Soup

This salad is a wonderful mix of warm and cool textures. Roast butternut squash with a sprinkle of cinnamon, salt, and olive oil until tender. Cook quinoa and mix it with the roasted squash, dried cranberries, chopped pecans, and crumbled feta. Toss with a maple vinaigrette for a wholesome fall lunch.

Meal Prep Tip: Store the dressing separately and add just before serving to keep everything fresh.

Fall Harvest Power Salad

Layer farro or brown rice with roasted butternut squash, kale, apples, and toasted walnuts in your meal prep containers. Drizzle with a tahini-maple dressing for a bowl loaded with fall flavors.

Meal Prep Tip: Roast the butternut squash and toast the walnuts ahead of time. Store the dressing separately.

Watercress, Leek, and Butternut Squash Quiche

Peaches and Cream Bakes Oatmeal Meal Prep by Workweek Lunch

This breakfast recipe featuring baked peaches feels gourmet even if you’re eating it out of a container. You can use nectarines or even plums if you need to! Any stone fruit will be good here. I hope this breakfast idea inspires you to get fancy with your fruit and spice up your oats a bit. This can last in the fridge for 3-4 days.

Instant Pot Paleo Butternut Squash Risotto

Apple Fritters

Apple Butternut Squash Casserole

Fall Breakfast Hash

Sauté a mixture of sweet potatoes, kale, apples, onions, and ground sausage with spices like cinnamon and nutmeg. This hash is perfect for a savory, warming breakfast.

Meal Prep Tip: Cook in a large batch and portion into containers. Add a fried egg on top for an extra protein boost.

Related: How to Cook Sweet Potatoes in the Slow Cooker

Crispy Pork Chops and Roasted Vegetables

Individual Chicken Pie for Meal Prep

This method of baking a pot pie directly into meal prep containers saves time on clean-up and makes it easier to customize them, too. Plus, they cook more quickly because the containers are smaller, versus a larger pie or casserole dish. Score!  

Pumpkin Muffins

Creamy Pumpkin Soup

Warm up with a bowl of creamy pumpkin soup. Blend pumpkin puree with coconut milk, vegetable broth, garlic, and spices for a cozy, dairy-free option. This soup is simple, nutritious, and perfect for meal prep.

Meal Prep Tip: Store in individual containers and freeze for up to 3 months. Reheat on the stove or in the microwave.

Jalapeno Buffalo Chicken Casserole

Instant Pot Butternut Squash Risotto

Instant Pot Paleo Butternut Squash Risotto

Tomato Pesto Chicken Pasta

Tandoori Lamb with Rice & Naan

White Chicken Chili

Our White Chicken Chili meal prep recipe can and should be served all year long! The refreshing and aromatic flavors and colorful presentation are top reasons to give this chili meal prep recipe a whirl. 

White Chicken Chili

Slow-Cooker Smoky Pulled Chicken

Kabocha Squash Waffle Meal Prep

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

Kabocha Squash Waffle Meal Prep

Tabouli-Stuffed Roasted Eggplant

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Are you looking for an easy, sweet & savory meal for the holidays? Ham is usually enjoyed during Thanksgiving, Christmas, and Easter. But Air Fryer Molasses Dijon Ham with Roasted Vegetables can be enjoyed at any time of the year. 

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Slow Cooker Stuffed Cabbage Soup

This soup is a hearty, warming dish that combines ground meat, rice, cabbage, and spices in a rich tomato broth. Simply toss all the ingredients into the slow cooker and let it simmer. It’s perfect for a cozy lunch or dinner during chilly days.

Meal Prep Tip: Make a large batch and freeze individual portions for an easy meal later.

Chili Colorado  

How to Make Autumn Meal Prep Work for You

  • Batch Cooking: Spend a few hours on the weekend prepping and cooking these autumn recipes to have nutritious meals ready to grab throughout the week.
  • Storage: Store the meals in airtight containers in the fridge to keep them fresh for up to 4-5 days.
  • Freezing: For recipes like soups and stews, freeze individual portions so you have quick meals ready for those extra busy nights.

These autumn meal prep recipes are packed with seasonal ingredients and flavors that will help you stay on track with your healthy eating goals while enjoying the best of fall.

They’re perfect for cozying up after a long day, whether you’re at home, at work, or on the go. Enjoy the tastes of the season in every bite!

Crockpot Beef with Sugar Snap Peas

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Slow cooked beef with sugar snap peas is savory and a tad sweet, and simmers away in your slow cooker all day for an easy meal prep!

Ok, we love this recipe a lot. Imagine combining thinly sliced chuck roast and combining it with beef broth, coconut aminos, brown sugar, some garlic, sesame oil, and a little cornstarch for thickening. It's umami loaded and delicious! It's very much a paleo-friendly recipe; make it with cauliflower rice if you want!

Crock Pot Beef with Sugar Snap Peas Ingredients

  • 2 lb boneless beef chuck roast, sliced thin
  • 1 cup beef broth
  • ½ cup coconut aminos
  • ¼ cup brown coconut sugar
  • 3 garlic cloves, minced
  • 1 tablespoon sesame oil
  • 2 tablespoon cornstarch or arrowroot powder
  • 1 pound sugar snap peas, trimmed
  • Fresh basil leaves finely chopped, optional for garnish
  • White rice, optional for serving

How to Make Slow Cooker Beef with Sugar Snap Peas

Right in the slow cooker, whisk together beef broth, coconut aminos, coconut sugar, garlic, and sesame oil. Add the beef slices and toss to coat. Then, either cook on low or high (high will be faster, naturally) and just about 20 minutes before the dish is ready, whisk together cornstarch and water in a small bowl. Add to the slow cooker, along with the sugar snap peas. And then let it finish up. While that's happening, cook some rice and dinner is prepped!

How to Store and Serve Slow Cooker Beef

The main dish cooks all in the slow cooker, and once it's ready just portion it in the main compartments of meal planning containers. Add the rice to the side compartment, cover, and chill in the fridge. This will keep for up to 4 days. Reheat the dish in the microwave or the oven, as desired.

Substitutions and Customizations

You can make this dish with chicken or pork, too, and it will be delicious. Feel free to serve with rice, as desired, or cauliflower rice. You can also make this with quinoa or farro if desired, for a different taste. And instead of sugar snap peas, you can use green beans or even snow peas. Both will work well, but the snow peas will cook faster than sugar snaps and green beans, so put them in during the last ten minutes so they retain some of their crispiness.

MORE SLOW COOKER RECIPES!

slow cooker beef with sugar snap peas

Crockpot Beef with Sugar Snap Peas

Crockpot Beef with Sugar Snap Peas: A tender, flavorful beef dish slow-cooked to perfection. Easy, healthy, and perfect for meal prep!
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Course: dinner, Main Course, Main Dish
Cuisine: American, Asian
Servings: 4
Calories: 573kcal
Author: Nick Quintero

Equipment

  • 1 slow cooker

Ingredients

  • 2 pounds boneless beef chuck sliced thinly
  • 1 cup beef broth low sodium preferred
  • ½ cup coconut aminos
  • ¼ cup coconut brown sugar
  • 3 cloves garlic minced
  • 1 tablespoon sesame oil
  • 2 tablespoon cornstarch or arrowroot powder
  • 4 tablespoon water
  • 1 pound sugar snap peas trimmed
  • ½ cup fresh basil leaves finely chopped, for garnish
  • White rice cooked, optional, for serving

Instructions

  • In the slow cooker, whisk together beef broth, coconut aminos, coconut sugar, garlic, and sesame oil.
  • Place beef slices in the liquid and toss to coat.
  • Cover with the lid and cook on high 3-4 hours or low 5-6 hours.
  • Just before the last remaining 20 minutes of cooking, make a slurry with cornstarch and water in a small bowl. Pour this slurry into the crockpot, and add in the sugar snap peas.
  • Cook white rice according to package instructions and portion it into the side compartments of meal prep containers. Garnish with freshly chopped basil leaves.
  • Distribute the beef and sugar snap peas evenly among the main compartment of the meal prep containers.

Video

Nutrition

Calories: 573kcal | Carbohydrates: 28g | Protein: 48g | Fat: 30g | Saturated Fat: 12g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 15g | Trans Fat: 2g | Cholesterol: 156mg | Sodium: 1110mg | Potassium: 1030mg | Fiber: 3g | Sugar: 11g | Vitamin A: 1421IU | Vitamin C: 69mg | Calcium: 100mg | Iron: 7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Healthy Homemade Ranch Dressing

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Ditch the bottled dressing, with its questionable ingredient list and sketchy nutritional profile. Healthy homemade ranch dressing is totally doable!

Making ranch dressing for the first time may sound like a chore, but once you gather up what's needed and tackle it for the first time, you'll be glad you did!  It's so much more flavorful, for starters. We know it can be so hard to find ranch dressing without a long list of ingredients, this recipe will show you how to make healthy homemade ranch dressing with a clean ingredient list. 

DIY Homemade Ranch Dressing Graphic

How to Make Homemade Ranch Dressing

It's pretty simple. Gather Greek yogurt, plain, and a list of ingredients easily found in your pantry or after a quick trip to the grocery store. Dried parsley, chives, and dill give it that signature herbal taste, and lemon juice and white rice vinegar add some acidity and flavor. Seasoned with salt and pepper, along with onion and garlic powder, this ranch dressing is so easy. You'll wonder why you never made it before.

Substitutions and Alterations

Make this recipe vegan by using a non-dairy plain yogurt.

Use fresh herbs instead of dried ones. To adjust the amounts, aim for a tablespoon each of roughly chopped parsley, dill, and chives. And then let the food processor do the rest of the work.

If you don't have white rice vinegar, which tends to be a little sweeter, try using white wine vinegar or up the amount of lemon juice. Alternatively, you can try apple cider vinegar, but that won't be as sweet. However, just keep in mind that if you do make adjustments with the vinegar type, taste the dressing. Course correct the flavor if needed. Eventually, you'll have a recipe you'll love.

You can also try this tasty Jalapeno Ranch recipe!

How to Store Healthy Ranch Dressing

Once you've prepped this dressing, keep it in an airtight container in the fridge. We like storing dressings in glass jars with lids. Label it with the date and contents if you've a habit of letting foods go awol in your fridge. It ought to stay fresh for about 5 days. After that, it might start to develop a funny smell. But again, you've seen how easy this is, so it will be a snap to whip it up again.

We don't recommend freezing this dressing. It's not a good scene.

What Do I Do With Ranch Dressing?

We know you'll want to toss it in your salad, or maybe use it for Buffalo wings or chicken tenders. Ranch dressing is great to dip your favorite veggies in it (carrot and celery sticks?). But there are plenty of other ways to enjoy it. Use it in the following recipes:

Out of ideas but not out of dressing? Ranch dressing happens to be great drizzled over cooked chicken breasts or pork chops. Just thin it out a little bit with water. We wouldn't judge you, either, if you happened to dip some potato wedges or French fries in that ranch dressing. (Can't knock it till you've tried it!)

DIY Ranch Dressing

Healthy Homemade Ranch Dressing

Healthy Homemade Ranch: A creamy, light dressing made with Greek yogurt and fresh herbs. Perfect for salads, dips, or wraps all week long.
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Prep Time: 5 minutes
7 minutes
Total Time: 12 minutes
Course: Salad, Sauce
Cuisine: American
Diet: Gluten Free
Keyword: ranch dressing
Servings: 16 servings
Calories: 10kcal
Author: Nick Quintero

Equipment

  • 1 Food Processor

Ingredients

  • 1 cup plain nonfat Greek yogurt
  • 1 teaspoon dried parsley
  • 1 teaspoon dried chives
  • 1 teaspoon dried dill
  • 1 teaspoon onion powder
  • 1 teaspoon lemon juice
  • 1 teaspoon rice vinegar
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ¼ teaspoon sea salt
  • 1 tablespoon water or more as needed to achieve desired consistency

Instructions

  • Place all ingredients into a magic bullet or food processor and process until combined and smooth.
  • Serve as a dip or dressing (just add more water to thin out to desired consistency.

Notes

If the tartness of the Greek Yogurt is too much, you can use raw cashews and unsweetened almond milk instead. This also makes it plant-based!

Nutrition

Serving: 2tablespoon | Calories: 10kcal | Carbohydrates: 1g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Trans Fat: 0.001g | Cholesterol: 1mg | Sodium: 42mg | Potassium: 33mg | Fiber: 0.1g | Sugar: 0.4g | Vitamin A: 215IU | Vitamin C: 2mg | Calcium: 19mg | Iron: 0.1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tips for Storebought Ranch Dressing

If you'd rather just buy the dressing yourself, this is the brand we'd recommend because of its pronounceable ingredient list and friendliness to paleo meal prep.

Primal Kitchen Ranch Dressing

Primal Kitchen Ranch Dressing
DIY Healthy Homemade Ranch Dressing Recipe

What do you like using ranch dressing for? Let us know what you think in the comments below!

Meal Prep Menu 2021: Week 1 (Whole30)

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NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day.  Please make sure to calculate your macros HERE and then adjust the portion sizes of the menu items as needed. 

With the start of the new season comes the start of new habits, healthy changes, and mindsets! Oh, and the whole30 reset for many. So, we are kicking off the new year with an easy, and very customizable Whole30 meal plan. But you don't need to be doing the whole30 to follow this plan. This plan is good for anyone who wants to get more nutrient-dense meals into their day. 

Although most people enjoy meat proteins while doing the whole30, we have swaps listed below for our vegetarian friends! Plus, many of the recipes are freezer-friendly, so you don't have to let food go to waste. 

Typically during the Whole30 snacks aren't allowed and you don't eat out much. That is why we have the snacks listed as optional and meals laid out for 6 days. Day 7 can be a "finish up what you have" or "grab a meal from the freezer" day. 

However, it is important to do what is right for you! So, if you need snacks to fuel your workouts and stay satisfied, feel free! If you need larger portions or smaller portions) adjust them as necessary. At the end of the day, it's about listening to your body and doing what is right for you! 

This week's recipes

Optional snacks

Don’t forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too! 

How To Customize*:

Please note that if you are following the Whole30 diet then you must use swaps that are whole30 compliant. If you have questions, head over to our Facebook Group to ask or email me at [email protected]! 

  • Sauage Lover's Casserole - swap any frozen or pre-cooked veggies that you have on hand. This recipe works great with veggies that need to be used up soon! No food waste! You can also swap the sausage for turkey sausage, bacon, or any other protein. 
  • Steak, Sweet Potato, and Apple Hash - swap steak for chicken, the sweet potato for white potato, and apple for the pear, if desired. This recipe is easily customizable to what you have on hand. 
  • BBQ Pulled Chicken Stuffed Sweet Potatoes - again, you can swap the sweet potatoes for white potatoes if desired. The pulled chicken would be extra tasty swapped with shredded beef. If you aren't feeling coleslaw, serve with steamed or roasted broccoli.
  • White Chicken Chili - we wouldn't recommend any swaps here unless you don't like spicy food then you can leave out the jalapeno. This recipe is easy to freeze for meals another week, too! 
  • Air Fryer Chicken Schnitzel - a boneless pork chop would be an excellent sub for the chicken!
  • Cremini Mushroom Meatloaf - ground turkey or chicken can be subbed for the ground beef. 

Vegetarian Swaps (if not doing whole30):

  • Sauage Lover's Casserole - leave the sausage out and add extra veggies, cheese, or vegetarian sausage.
  • Steak, Sweet Potato, and Apple Hash - remove the steak and add in crumbled tofu or vegetarian breakfast sausage.
  • BBQ Pulled Chicken Stuffed Sweet Potatoes - swap the chicken for crumbled tofu.
  • White Chicken Chili - leave out the chicken and add white beans.
  • Air Fryer Chicken Schnitzel - sub the chicken with tofu or tempeh.
  • Cremini Mushroom Meatloaf - make this recipe instead.

*Please note that any changes to ingredients will alter the macros on each recipe. 

Protein-Packed Breakfast Bagel Sandwiches for Meal Prep

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Table of Contents

Looking for a high-protein breakfast option that’s easy to meal prep, satisfying, and delicious? These Protein-Packed Breakfast Bagel Sandwiches are exactly what you need to start your day off right.

With around 38g of protein per sandwich, they’ll keep you fueled and energized all morning long. Plus, they’re perfect for storing in the fridge or freezer and can be quickly reheated in the microwave or air fryer—making them a great grab-and-go option for busy mornings.

My friend Haley and I collaborated on this recipe!

Recipe Video:

Ingredients:

  • 10 eggs
  • ½ cup cottage cheese
  • 6 sausage patties (store-bought or homemade, recipe below)
  • Cheese slices (your choice of cheese)
  • 6 Dave’s Killer Bagels
  • Salt, pepper, and garlic powder to taste

Homemade Sausage Patty Recipe:

  • 1 lb ground chicken
  • ¼ large red onion, finely diced
  • 1 Granny Smith apple, finely diced
  • 2 tablespoon pure maple syrup
  • 1.5 teaspoon sea salt (we love @redmonds)
  • Optional: 1 clove of minced garlic or a few dashes of garlic powder
High Protein Breakfast Bagel Sandwich Meal Prep

Instructions:

Step 1: Make the Homemade Sausage Patties (Optional)
If you’re opting to make your own sausage patties, start by bringing 1 tablespoon of avocado or olive oil to medium-high heat in a skillet. In a bowl, combine the ground chicken, diced red onion, diced Granny Smith apple, pure maple syrup, sea salt, and garlic. Form the mixture into patties.

Once the oil is hot, place the sausage patties in the pan and cook for about 4-5 minutes on each side, or until browned and cooked through. Set aside to cool while you prep the other ingredients.

Step 2: Prepare the Egg and Cottage Cheese Bake
In a large bowl, whisk together the 10 eggs, ½ cup of cottage cheese, salt, pepper, and garlic powder to taste. Pour the egg mixture into a heavily greased sheet pan.

Bake at 400°F for 7-9 minutes, or until the eggs are fully cooked and set. Once baked, slice the egg mixture into 6 even pieces. These will be the protein-packed layers of your breakfast sandwiches.

Step 3: Assemble the Bagel Sandwiches
Toast the Dave’s Killer Bagels for some extra crunch, if desired. Place one egg slice and one sausage patty (store-bought or homemade) on each bagel half. Add a slice of your favorite cheese on top.

Step 4: Meal Prep and Store
Wrap each sandwich individually in foil or place them in an airtight container. Store them in the fridge for up to 4 days or in the freezer for up to 2 months.

How to Reheat:

  1. In the Microwave:
    If you’re reheating from the fridge, microwave your sandwich for about 60 seconds. If frozen, microwave for 2-3 minutes, flipping halfway through.
  2. In the Air Fryer:
    For a crispy bagel and perfectly reheated sandwich, pop it in the air fryer at 350°F for 5-7 minutes (for frozen) or 3-4 minutes (if refrigerated).

Why You'll Love These Breakfast Bagel Sandwiches:

  1. Protein-Packed: With 38g of protein per sandwich, these bagels are a great way to start your day strong and keep you full until your next meal.
  2. Perfect for Meal Prep: Make these sandwiches ahead of time, store them in the fridge or freezer, and reheat them in minutes—perfect for busy mornings.
  3. Customizable: Use store-bought sausage patties if you're short on time, or try out the homemade version for an extra flavor boost. Switch up the cheese or add some hot sauce for a spicy kick!

These Protein-Packed Breakfast Bagel Sandwiches are a meal prep must-have. Quick to assemble, easy to store, and packed with protein, they’re a great way to ensure you start your day off with a nutritious and satisfying meal.

Try them out, and don’t forget to tag me if you do! 💪

#MealPrepOnFleek #ProteinPackedBreakfast #EasyMealPrep #HealthyBreakfastIdeas

Loaded Lean Beef Burger Bowls - 4 Ways!

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Table of Contents

These delicious burger bowls have a recipe to fit any craving. Teriyaki is full of tropical Asian flavors with green onion and grilled pineapple. Greek offers chewy farro and herby Mediterranean flavors.

The burrito burger bowl has smoky Mexican flavor, and the cheeseburger bowl is full of classic burger toppings like cheddar cheese and pickles. Each bowl is high in protein from the lean ground beef and contain healthy fats like avocado and Greek yogurt for a balanced meal that satisfies every time! 

Thank you to The Kansas Beef Council for sponsoring this Loaded Lean Beef Burger Bowls post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

We know what you're probably thinking right now, "But where are the buns? Burgers aren't complete without buns!" Yes, we will never argue the fact that a burger is always delicious when served on a bun, always! But if you're part of our premium group, you know that one of our goals for 2021 was to include more plants in our diet. No, not house plants, plants as in veggies! 

Eating more plants in the summertime is usually pretty easy for us because, hello, big salads! But sometimes, we aren't in the mood for a salad and are looking for something more substantial that includes a lean source of protein, carbs, veggies, and heart-healthy fats to carry us through the day. That's where these lean beef burger bowls come into play! 

Each bowl contains a serving of grains (carbs), at least two different veggies, sometimes fruit, and a 4 ounce serving of lean beef protein. We went with a lean beef burger in these recipes because burgers just hit different in the summertime! 

A 3 oz cooked portion of lean beef (approx. 4 ounces raw) contains 10 essential nutrients and just 170 calories! If you're wondering what type of beef is considered lean, check this out! 

A cut of fresh meat is considered “lean” when it contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per 100 grams (3½ oz) uncooked portion. This amount is equivalent to a 3 oz (85 grams) cooked portion known as the RACC (Reference Amount Customarily Consumed).

Per 100 grams:

  • Less than 10 grams of total fat
  • 4.5 grams or less of saturated fat
  • Less than 95 mg of cholesterol

In these burger recipes, we used 93% lean ground beef. Buying Ground Beef that’s 93% lean (or leaner), provides great flavor and convenience in a lean package.

Other lean beef protein options include:

TOP SIRLOIN STEAK

This versatile steak can be used in a multitude of ways. Whether cubed for kabobs, sliced into strips for stir-fry, or grilled straight up as a steak, you can count on Top Sirloin for good value and great flavor. 

STRIP STEAK (TOP LOIN STEAK)

With nicknames like New York Strip or Kansas City Steak, you’ve probably enjoyed a Strip Steak at home or at a restaurant! Delicious beefy taste and lots of mealtime versatility make this cut a popular choice! 

TENDERLOIN STEAK

There’s a good reason it’s called the Tenderloin. This steak ranks as the #1 most tender! It has a delicate beef flavor that can't be beaten! 

So, when you go bold and make recipes like these burger bowls that contain lean beef and several plants, you are getting the health benefits from both! You're getting the 10 essential nutrients, including protein, zinc, iron, and B vitamins that support a heart-healthy lifestyle from the beef, plus fiber, vitamins, minerals, antioxidants, and lots of textures from the fruits and veggies! It's a combination that wins every time! 

So, whether you're a carnivore who is trying to include more plants in their diet or someone who is looking for alternative ways to add more lean protein to their weekly menu, these lean beef burger bowls, with FOUR options, are the best place to start! 

Here's to enjoying the best flavors of summer burgers all year long in a balanced and nutritious way! Let's dive into the recipes! Each recipe below serves four. Feel free to make half of two recipes one week or rotate through the recipes by week. Heck, you can also turn these lean beef burger bowls into a "build your own" bowl station at your next summer BBQ and give your guests endless options for creating something they like! Plus, you'd be teaching them about building a better-for-you lean beef + plant-based meal. We will take that as a win any day! 

The Greek Burger Bowl

INGREDIENTS:

For Burgers

  • 1 lb. 93% lean ground beef  
  • ¼ cup finely chopped white onion  
  • 2 tablespoon finely chopped fresh mint 
  • 1 teaspoon sea salt 
  • 1 teaspoon dried oregano  
  • ½ tsp dried dill 
  • ½ tsp garlic powder  
  • ½ tsp black pepper  

For Serving 

  • 1 cup grape tomatoes, halved 
  • 1 cup cucumber, peeled and chopped 
  • ½ cup chopped parsley  
  • 2 cups uncooked farro, cooked according to package directions  
  • 1 pita, toasted and sliced into 8 wedges  
  • ½ cup Greek yogurt  
  • 2 tablespoon lemon juice  
  • ½ tsp sea salt 
  • ⅛ teaspoon cracked pepper  

The Burrito Burger Bowl

INGREDIENTS:

For Burgers 

  • 1 lb. 93% lean ground beef  
  • 1 tablespoon cumin 
  • 2 teaspoon chili powder 
  • 1 teaspoon dried oregano  
  • 1 teaspoon sea salt  

For Serving 

  • 1 ½  cups uncooked instant brown rice, cooked according to package directions  
  • 1 cup pico de gallo  
  • ½ cup prepared guacamole  
  • 1 cup drained black beans  
  • ½ cup salsa  

The Teriyaki Burger Bowl

INGREDIENTS:

For Burgers 

  • 1 lb. 93% lean ground beef  
  • ¼ cup teriyaki sauce  
  • ¼ cup minced green onion  

For Serving 

  • 1 ½ cups uncooked instant white or jasmine rice, cooked according to package directions  
  • 1 tablespoon olive oil  
  • 8 pineapple slices  
  • 1 cup coarsely chopped red onion  
  • 2 cups chopped leafy lettuce  
  • ¼ cup chopped cashews  
  • ½ cup teriyaki sauce  

The Deconstructed Cheeseburger Bowl

INGREDIENTS:

For Burgers 

  • 1 lb. ground beef 
  • ¼ cup Worcestershire sauce 
  • 1 teaspoon paprika  
  • ½ teaspoon mustard powder  
  • ½ teaspoon onion powder  
  • ½ teaspoon black pepper  

For Serving  

  • 1 ½ cups uncooked quinoa, cooked according to package directions  
  • 2 cups shredded lettuce 
  • 1 cup chopped tomato 
  • ½ cup shredded cheddar cheese  
  • ¼ cup sliced pickles 
  • ½ a medium avocado, sliced  
  • ⅓ cup Dijon mustard  
  • 2 tablespoon honey  

Try these Burger Bowls:

Greek Burger Bowl Ingredients

Loaded Lean Beef Burger Bowls - 4 Ways!

These delicious burger bowls have a recipe to fit any craving. Teriyaki is full of tropical Asian flavors with green onion and grilled pineapple. Greek offers chewy farro and herby Mediterranean flavors. The burrito bowl has smoky Mexican flavor and cheeseburger is full of classic burger toppings like cheddar cheese and pickles. Each bowl is not only high in protein from the lean ground beef, but also contains healthy fats like avocado and Greek yogurt for a nutritious meal that satisfies! 
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Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: burger, dinner, lean beef, lunch
Servings: 4 meals
Author: Nick Quintero

Ingredients

Greek Burger Bowl

For Burgers

  • 1 lb. 93% lean ground beef
  • ¼ cup finely chopped white onion
  • 2 tablespoon finely chopped fresh mint
  • 1 teaspoon sea salt
  • 1 teaspoon dried oregano
  • ½ teaspoon dried dill
  • ½ teaspoon garlic powder
  • ½ teaspoon black pepper

For Serving

  • 1 cup grape tomatoes halved
  • 1 cup cucumber peeled and chopped
  • ½ cup chopped parsley
  • 2 cups uncooked farro cooked according to package directions
  • 1 pita toasted and sliced into 8 wedges
  • ½ cup Greek yogurt
  • 2 tablespoon lemon juice
  • ½ teaspoon sea salt
  • ⅛ teaspoon cracked pepper

Burrito Burger Bowl

For Burgers

  • 1 lb. 93% lean ground beef
  • 1 tablespoon cumin
  • 2 teaspoon chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon sea salt

For Serving

  • 1 ½ cups uncooked instant brown rice cooked according to package directions
  • 1 cup pico de gallo
  • ½ cup prepared guacamole
  • 1 cup drained black beans
  • ½ cup salsa

Teriyaki Burger Bowl

For Burgers

  • 1 lb. 93% lean ground beef
  • ¼ cup teriyaki sauce
  • ¼ cup minced green onion

For Serving

  • 1 ½ cups uncooked instant white or jasmine rice cooked according to package directions
  • 1 tablespoon olive oil
  • 8 pineapple slices
  • 1 cup coarsely chopped red onion
  • 2 cups chopped leafy lettuce
  • ¼ cup chopped cashews
  • ½ cup teriyaki sauce

Deconstructed Cheeseburger Bowl

For Burgers

  • 1 lb. 93% lean ground beef
  • ¼ cup Worcestershire sauce
  • 1 teaspoon paprika
  • ½ teaspoon mustard powder
  • ½ teaspoon onion powder
  • ½ teaspoon black pepper

For Serving

  • 1 ½ cups uncooked quinoa cooked according to package directions
  • 2 cups shredded lettuce
  • 1 cup chopped tomato
  • ½ cup shredded cheddar cheese
  • ¼ cup sliced pickles
  • ½ medium avocado sliced
  • ⅓ cup Dijon mustard
  • 2 tablespoon honey

Instructions

Greek Burger Bowl

  • Combine ingredients for burgers in a medium mixing bowl and mix well. Divide into 4 equal burger patties.
  • Heat grill or grill pan over medium-high heat and grease with cooking spray. Cook burgers for 7-8 minutes, turning halfway through cooking. Cook until an internal temperature of 160 degrees.
  • Stir together yogurt, lemon juice, salt and pepper. Divide sauce between small sauce cups.
  • Divide cooked farro between 4 meal prep containers. Top each with 1 burger patty, cucumber, tomato, parsley and 2 pita wedges.

Burrito Burger Bowl

  • Combine ingredients for burgers in a medium mixing bowl and mix well. Divide into 4 equal burger patties.
  • Heat grill or grill pan over medium-high heat and grease with cooking spray. Cook burgers for 7-8 minutes, turning halfway through cooking. Cook until an internal temperature of 160 degrees.
  • Divide cooked brown rice between 4 meal prep containers. Top each with a burger patty, pico de gallo, guacamole and black beans. Divide salsa between 4 small sauce cups.

Teriyaki Burger Bowl

  • Combine ingredients for burgers in a medium mixing bowl and mix well. Divide into 4 equal burger patties.
  • Heat grill or grill pan over medium-high heat and grease with cooking spray. Cook burgers for 7-8 minutes, turning halfway through cooking. Cook until an internal temperature of 160 degrees.
  • Remove burgers from grill. Drizzle pineapple and red onion with olive oil and place on grill. Grill for 3-4 minutes on each side.
  • Divide cooked rice between 4 meal prep containers. Top each with a burger patty. Add pineapple slices, red onion, lettuce and cashews. Divide teriyaki sauce between small sauce cups.

Deconstructed Cheeseburger Bowl

  • Combine ingredients for burgers in a medium mixing bowl and mix well. Divide into 4 equal burger patties.
  • Heat grill or grill pan over medium-high heat and grease with cooking spray. Cook burgers for 7-8 minutes, turning halfway through cooking. Cook until an internal temperature of 160 degrees.
  • Divide quinoa between 4 meal prep containers. Top each with a burger patty. Add lettuce, tomato, shredded cheese, sliced pickles, and sliced avocado.
  • Stir together honey and mustard in a small bowl and divide between 4 small sauce cups.

Notes

*Please note that each of these recipes makes FOUR meals! We suggest making one recipe per week! 
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

20 Best Meal Prep Bowl Recipes

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Table of Contents

We love meal prepping with bowl recipes! They pack flavor and nutrients in one bowl, making it easy to keep, transport, eat, and clean. Psychologically, eating bowl meals increases the likelihood to feel satisfied with your meal.

Bowl meals also encourage us to eat less than we would on a plate, are easy to make and mix, and makes cleaning a breeze. We looked through various cultures and recipes, taste-tested, and time-checked, in order to prepare our list for you. We put together a list of 19 best meal prep bowl recipes for you and your family to enjoy!

Healthy Meal Prep Bowl Ideas

Slow Cooker Keto Pork Carnitas Bowls

These bowls are incredibly juicy and full of flavor thanks to a zesty citrus marinade and the use of a slow cooker. Layer the shredded pork over cauliflower rice, and add on your favorite burrito toppings!

(Carbs: 11g - Protein: 41g - Fat: 38g)

Breakfast Pro Power Bowls 

This breakfast pro power bowl recipe is power packed for you with healthy fats, protein, and complex carbohydrates that will equip your body and mind with what it needs to face the day. It contains everything you need, macro wise, to stoke your digestion and keep you satiated.

(Carbs: 44g - Protein: 23g - Fat: 19g)

Breakfast Taco Bowls

These breakfast taco bowls are chock full of protein and hearty air-fried potatoes to start the day off strong.  Tasty ground turkey with cumin, sea salt, and chili powder, this dish is surprisingly delicious considering how easy and fast it is to make!

(Carbs: 24g - Protein: 40g - Fat: 24g)

Greek Rice and Turkey Bowls

Greek Rice & Turkey Meal Prep Bowls will bring Mediterranean flavors to your dinner in 30 minutes, with olives, oregano, and cucumbers! Gluten-free, too!

(Carbs: 78g - Protein: 35g - Fat: 10g)

Cauliflower Mash Breakfast Bowls

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

(Carbs: 8g - Protein: 13g - Fat: 13g)

Asian Crunch Buddha Bowls

This crunchy Asian-inspired buddha bowl is full of protein from shredded chicken breast. The dressing is tart and nutty with sesame oil and creamy peanut butter.

(Carbs: 31g - Protein: 25g - Fat: 21g)

Instant Pot Barbacoas Bowls

Tender Caribbean barbecued roast beef, tangy lime, rich chipotle, slow-cooked to mouthwatering perfection!

(Carbs: 23g - Protein: 41g - Fat: 34g)

Mediterranean Style Bowls

From the cool and refreshing tzatziki sauce to the savory New York Strip Steak and roasted vegetables, you’ll have a balanced bowl that will absolutely hit the spot during a busy week. These Mediterranean-styled bowls are packed with 37g of protein per serving and are definitely a perfect fit for meal prepping.

(Carbs: 30g - Protein: 37g - Fat: 12g)

Tuna Poke Bowls

Fresh tuna is marinated in coconut aminos and brown rice vinegar, tossed with cubed mango, and topped with rice, noodles, chopped nuts, avocado, spinach, and green onion, to make this delicious bowl.

(Carbs: 7g - Protein: 27g - Fat: 7g)

Chipotle Brown Rice Bowls

This sweet and spicy grain bowl recipe comes together in just minutes! Although traditionally made with just grains and veggies, this Chipotle Brown Rice Grain Bowl packs an extra protein-punch from the added chicken breast!

(Carbs: 45g - Protein: 33g - Fat: 24g)

Moroccan Farro Grain Bowls

Enjoy exotic flavor in every bite with this Moroccan-style farro grain bowl. Chewy farro, tangy feta cheese, pistachios, and dried apricots mix for a bowl that is anything but boring! This grainy bowl is high in fiber and adds a dose of plant-based protein thanks to chickpeas. 

(Carbs: 77g - Protein: 18g - Fat: 34g)

Thai Crunch Quinoa Grain Bowls

This plant-based quinoa bowl contains all 9 essential amino acids for a complete protein-packed meal. Crunchy cruciferous veggies add antioxidants and fiber!  The rainbow veggies and cashews create a nice contrast of textures with the chewy quinoa and tempeh. When finished off with the sweet and tangy cilantro-basil salad dressing, it’s a plant-based grain bowl that you will be craving for lunch and dinner.

(Carbs: 58g - Protein: 23g - Fat: 31g)

Ahi Tuna and Watercress Bowls

Enjoy all the fresh flavors of sushi with this antioxidant-rich poke bowl full of nutrient-rich watercress, vibrant raw vegetables, ahi tuna, and nutty sesame seeds.

(Carbs: 34g - Protein: 35g - Fat: 6g)

Vegan Sweet Potato Chipotle Bowls

This meal prep lunch idea is savory and fresh while filling. We put mashed sweet potatoes with kale, back beans, and fire-roasted corn. Our sweet potato bowl is sure to satisfy your nutritional needs and taste buds! 

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

Korean Beef Bowls

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. These are made with lean Strip Steaks and include plenty of your favorite veggies and whole grains.

(Carbs: 33g - Protein: 32g - Fat: 14g)

Mushroom Carnitas Burrito Bowls

This vegan take on carnitas bowls is a big win! Slightly sweet, tangy, acidic, deep bbq flavor profiles, and chewy goodness in every bite.

(Carbs: 45g - Protein: 20g - Fat: 46g)

Indonesian Grain Bowls

These bowls are protein-packed and filled with nutritious goodness. Our Indonesian Grain Bowls are also satisfying and delicious! Even when you’re preparing the dish, mouths will water. The pungent aroma comes from the sweet and savory blend of ginger, garlic, sugar, chiles, and soy sauce.

(Carbs: 106g - Protein: 32g - Fat: 10g)

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! They are a fantastic way to enjoy Chinese food without having to eat meat at all, while still getting the tasty flavors you crave.

(Carbs: 56g - Protein: 6g - Fat: 12g)

Quinoa Chickpea Taco Bowls

Quinoa and Chickpea taco bowls will satisfy your cravings for southwestern flavors and your hunger in equal measure, thanks to the taco-spiced, nutrient-rich ingredients it contains!

(Carbs: 53g - Protein: 12g - Fat: 9g)

Hot and Green Bison Burger Bowl

I recently had an unforgettable meal at Ted's Montana Grill —their Green and Hot Burger blew me away with its bold flavors! That amazing combo inspired me to recreate it for meal prep this week, and let me tell you, it’s the perfect mix of spicy, creamy, and hearty.

Green-and-Hot-Bison-Burger-Bowl-1

More Burrito Bowls for Every Diet Type

Breakfast PRO Power Bowl

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Table of Contents

Loaded with protein and produce (see what we did there?), this breakfast PRO power bowl will fill you up!

Make breakfast count with a Breakfast PRO Power Bowl loaded with produce and protein!  What does this mean? It means this breakfast meal prep is guaranteed to jumpstart your day. With eggs, quinoa, avocado, and veggies, it's a healthy meal prep recipe.

Breakfast PRO Power Bowl

Breakfast, hands down, is our favorite meal of the day. Especially when it starts with a Greek egg bake, waffles or this breakfast pro power bowl.

This breakfast pro power bowl recipe is power packed for you with healthy fats, protein, and complex carbohydrates that will equip your body and mind with what it needs to face the day. It contains everything you need, macro wise, to stoke your digestion and keep you satiated until lunch. (Or dinner, if you're eating this for lunch!)

How to Make Breakfast Pro Power Bowl

This is a simple assembly job at its best. If you've already prepped hard-boiled eggs, you're part of the way there. Batch cooking lentils and quinoa helps, too; whatever you have left over from making this dish you can freeze. Or maybe you've got some frozen lentils or quinoa you can pull out like a magician to help speed up this healthy meal prep.

How to Serve Breakfast Pro Power Bowl

This meal prep recipe can quickly be made ahead of time. It's good either warm or cold, depending on your preference, for breakfast or lunch. Heat up the lentils and quinoa if desired; otherwise, this meal prep is perfectly delicious at room temperature or chilled.

Breakfast PRO Power Bowl

How to Store Breakfast Pro Power Bowl

It'll keep in airtight containers in the fridge for 4 or 5 days. You can freeze some elements of this dish, if needed, with the exception of the egg and avocado. They won't really freeze well.

Substitutions and Alterations

Add in 3 ounces of cooked chicken breast (we love a good rotisserie for this reason) and you have a second meal option, also ready in minutes.

Use any kind of lentils you like, but the French green ones will hold their shape the best in cooked salad situations like this.

Serve this over a bed of greens if cabbage and carrots aren't your things. Cauliflower rice would work, too, as another veggie to load up on in the morning.

Drizzle some high-quality extra-virgin olive oil (or even avocado oil) over this breakfast pro power bowl before serving. It perks up all the flavors and adds a little bit of fat, which will help your body absorb all those nutrients.

Top with a handful of chopped almonds or walnuts, or a couple of tablespoons of hemp seeds or pumpkin seeds for extra nutrients.

Tips for Prepping

For this easy meal prep recipe, make the hard-boiled eggs ahead of time, along with the quinoa and the lentils. Hard-boiled eggs can sit right in your fridge, unpeeled, in a bowl, until you're ready to use them. Keep the quinoa and lentils in airtight containers in the fridge.

READ MORE: We love a good bowl! 3 Easy Power Salad Bowl Meal Prep Recipes!

Breakfast PRO Power Bowl

Ingredients:

  • 6 large eggs, hard-boiled
  • 2 cups quinoa, cooked
  • ½ cup lentils, cooked
  • 1 cup red cabbage
  • 1 cup shredded carrots
  • 1 avocado
  • ½ teaspoon garlic powder
  • ¼ teaspoon cumin
Breakfast PRO Power Bowl

Breakfast PRO Power Bowl

Make breakfast count with a Breakfast PRO Power Bowl loaded with produce and protein. Guaranteed to jumpstart your day and easy to meal prep. Substitute the veggies for any green.
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Lentils, Meal Prep, Quinoa
Servings: 3 servings
Calories: 439kcal
Author: Nick Quintero

Ingredients

  • 6 large eggs hard boiled
  • 2 cups quinoa cooked
  • ½ cup lentils cooked
  • 1 cup red cabbage shredded
  • 1 cup carrots shredded
  • 1 medium avocado sliced
  • ½ teaspoon garlic powder
  • ¼ teaspoon cumin

Instructions

  • In a large bowl, combine the cooked quinoa and lentils with garlic powder and cumin.
  • Divide the mixture in half, among three meal prep containers. Do the same with the cabbage and carrots.
  • Halve the hard-boiled eggs and top the prepped containers with the halved eggs and sliced avocado. Add salt and pepper to taste.

Video

Notes

Nutrition for 1 out of 3 servings:
23g protein, 44g carbs, 19g fat, 439 calories

Nutrition

Serving: 1meal | Calories: 439kcal | Carbohydrates: 44g | Protein: 23g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Honey Garlic Butter Shrimp and Broccoli

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Table of Contents

This honey garlic butter shrimp is a flavor-packed dish that rivals any restaurant meal! The sweetness of honey, paired with the savory notes of Dale's seasoning and a touch of red pepper heat, makes for an irresistible combination.

Plus, it's a one-pan wonder that makes cooking and cleanup a breeze. This is an excellent choice for meal prep or a quick weeknight dinner. Let's dive in!

Ingredients

  • 1 lb large shrimp, peeled and deveined
  • ¼ cup Dale's seasoning
  • ½ cup honey
  • 1 teaspoon fresh grated ginger
  • 2 tablespoon minced garlic
  • 1 teaspoon red pepper flakes
  • 2 tablespoon butter
  • 2 cups chopped broccoli
  • Olive oil
  • Salt & pepper to taste

Instructions

  1. Prep the Shrimp: In a medium bowl, combine the shrimp with Dale's seasoning and set aside for 10 minutes to marinate.
  2. Cook the Broccoli: In a large skillet, heat a drizzle of olive oil over medium heat. Add the chopped broccoli and season with salt and pepper. Cook for 4-5 minutes until tender. Remove from the skillet and set aside.
  3. Cook the Shrimp: In the same skillet, add the butter and allow it to melt. Add the minced garlic, grated ginger, and red pepper flakes, sautéing for 1 minute until fragrant.
  4. Add the Shrimp: Add the marinated shrimp to the skillet. Cook for 2-3 minutes on each side until they turn pink and opaque.
  5. Add the Honey: Pour the honey over the shrimp and stir to coat. Cook for an additional 1-2 minutes, allowing the sauce to thicken slightly.
  6. Combine: Add the cooked broccoli back to the skillet and toss everything together.
  7. Serve: Enjoy immediately over rice, quinoa, or your favorite side dish!
Honey Garlic Butter Shrimp (1)

How to Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Ensure the shrimp and broccoli are cooled to room temperature before placing them in the container to avoid excess moisture build-up.

How to Reheat

To reheat, warm the shrimp and broccoli in a skillet over medium heat for about 3-4 minutes, stirring occasionally until heated through. If using a microwave, heat in 30-second increments, stirring in between to ensure even heating. Be careful not to overcook the shrimp, as they can become rubbery.

Honey Garlic Butter Shrimp single container

Healthy Swaps

  • Lower Sodium: If you're watching your sodium intake, use a low-sodium soy sauce as a substitute for Dale's seasoning.
  • Sweetener Alternatives: Swap honey with maple syrup or agave nectar for a different flavor profile or a vegan-friendly option.
  • Spice Level: Adjust the red pepper flakes to your preference. For a milder flavor, reduce or omit them. For more heat, add extra flakes or a dash of hot sauce.
  • Add Veggies: Feel free to add more veggies like bell peppers, snap peas, or zucchini for extra nutrition and color.
  • Butter Alternatives: Use a plant-based butter or a drizzle of olive oil for a dairy-free version.

Tips for Cooking Shrimp

  • Don't Overcook: Shrimp cook quickly, usually within 2-3 minutes per side. Overcooking them will make them tough and rubbery. You'll know they're done when they turn pink and opaque.
  • Prep Ahead: If you're short on time, buy pre-peeled and deveined shrimp. Fresh or frozen works fine; just thaw frozen shrimp in cold water before cooking.
  • Season Well: Shrimp have a mild flavor, so don't be afraid to season them well. Marinating them briefly, as in this recipe, enhances their taste.
  • Pat Dry: If using thawed shrimp, pat them dry with a paper towel before marinating. This helps them cook evenly and prevents excess moisture in the pan.

Enjoy this honey garlic butter shrimp as a delicious and simple addition to your meal prep lineup. With its sweet and savory flavor profile, it's sure to become a new favorite!

15 Best Pasta Meal Prep Recipes

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Pasta meal preps are something we can never get enough of around here. These are our favorites for meal prepping.

Table of Contents

Pasta is one of the best comfort foods, and it makes for easy, low-cost, meal prepping. Technically, pasta is made from a dough of flour, eggs, and water that can be run through an extruder and turned into different shapes (dried pasta) or rolled out and cut into different shapes and thicknesses, whether it's pappardelle or ravioli.

You can make noodles out of other things, too, such as zucchini, but for this list, we are presenting you with a more straightforward and traditional version of the word "pasta," with a few modern touches. Of course, Dad would say, "A fake noodle is just an impasta!" Ok, ok, that's the only corn in this meal prep recipe list! Here are our 15 best pasta meal prep recipes. Never run out of ideas again! And of course, feel free to substitute a gluten free/plant-based pasta if need be.

Arugula Pesto Pasta 

A bright mix of delicious greens and pasta, covered in Parmesan cheese and some olive oil, this healthy option is a tasty pasta meal prep. (Use nutritional yeast to make it vegan!)

(Carbs: 62g - Fat: 15g - Protein: 28g)

Related: If you enjoyed this recipe, you should check out these other meal prep recipes with pasta

Slow Cooker Beef Ragu Pasta

This dish is savory and rich in flavor, consisting of chewy pasta with a slight tangy bite, meaty goodness. It's a pasta meal prep your family will want again and again.

(Carbs: 44g - Fat: 12g - Protein: 40g)

Red Pepper and Parmesan Quinoa Pasta 

Creamy with a delightful red pepper crunch throughout, this pasta recipe is livened with garlic and fresh basil.

(Carbs: 63g - Fat: 29g - Protein: 36g)

Mediterranean Pasta Bake

This surprisingly quick and easy recipe is not only extremely tasty but also affordable! It gets all of the macros as well as being full of flavor with chunks of sirloin. There's no chance of being hungry two hours later!

(Carbs: 58g - Fat: 38g - Protein: 34g)

One Pan Baked Pasta Primavera

Cooking in a single pan makes this pasta dish super easy to make, and the combination of vegetables and complementary flavors makes this an instant favorite.

(Carbs: 53g - Fat: 27g - Protein: 24g)

Caprese Pesto Sausage Pasta

Did you know it's pronounced, "kuh pray zay?!" This delicious and nutritious meal of an Italian classic takes only around 15 minutes to make and uses only one pot. It'll be a reliable pasta meal prep for when you need a meal quickly without the hassle of cleaning up too much.

(Carbs: 49g - Fat: 34g - Protein: 33g)

20-Minute Chicken, Lemon, Broccoli, Pasta Skillet 

Another quick and easy pasta dish that takes around 20 minutes to make, but will last for days for your meal-prepping needs. Vibrant lemon zest, minced garlic, and healthy broccoli make this pasta bowl a favorite for many families.

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

Italian Sausage Pasta Salad

This dish mixes salad with pasta, making it a fantastic lunch meal on the lighter side. You get the nutrients but without that heavy feeling you can sometimes get from eating pasta.

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

Cold Chicken Soba Noodle Salad

Tasty, crunchy, playful, and vibrant, this cold soba noodle dish brings tons of flavors to the forefront. Adding cilantro and a squeeze of lime will also bring out more of the nutty notes.

(Carbs: 53g - Fat: 6g - Protein: 37g)

Popcorn Chicken with Rice Noodles and Gochujang Sauce

This Korean-inspired noodle dish is sweet, spicy, and absolutely savory! It may remind you of some of the popular Asian takeout dishes, but with a deeper flavor profile and less grease.

(Carbs: 50g - Fat: 23g - Protein: 18g)

Beef Lasagna Casserole 

Boasting tons of flavor and fun pasta shapes, you’ll love this easy and gluten-free twist on the classic beef lasagna!

(Carbs: 58g - Fat: 26g - Protein: 48g)

Chicken Penne with Asparagus and Pistachios

This high-protein pasta bowl comes with chickpeas, pistachios, and chunks of chicken—giving it plenty of fiber and protein. It is creamy and delicious and takes about 20 minutes to make.

(Carbs: 69g - Fat: 21g - Protein: 59g)

One-Pan Mushroom Tetrazzini 

Vegan and filled with cremini mushrooms, which are a superfood, this dish offers health benefits as well as plenty of flavor!

(Carbs: 58g - Fat: 30g - Protein: 24g)

Baked Ziti

This delicious classic is always a hit, and can be spiced up with crushed red peppers or cooled down with plenty of Parmesan. Creamy, soft bites, with a perfectly acidic and tangy tomato sauce.

(Carbs: 58g - Fat: 25g - Protein: 28g)

Jo Mama’s World-Famous Spaghetti 

You'll have to try this tasty dish to see how well it lives up to its name! This take on classic spaghetti and meat sauce is out of this world.

(Carbs: 50g - Fat: 26g - Protein: 30g)

30-Minute High-Protein Pasta and Broccoli Meal Prep

Craving a hearty, high-protein meal that comes together in just 30 minutes? This Pasta and Broccoli Meal Prep is not only packed with protein and flavor but also incredibly easy to make—all in one pan!

High Protein Pasta Meal Prep Dinner

24 Best Pasta Meal Prep Recipes for 2024

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Great pasta recipes are a must-have, especially for families looking to switch up their meal prepping recipes. There's nothing like a deliciously creamy, yet tangy, sauce on a bed of pasta, hot and fresh off the stove. Covered with cheeses, filled with spices, rich aromas, and savory flavors. There are a ton of ways to prepare pasta! We searched far and wide, and collected our favorite 23 pasta meal prep recipes.

Tasty Pasta Meal Prep Recipes

Crockpot Mississippi chicken Thighs with Pasta
Protein 29 grams – Carbohydrates 56 grams – Fat 22 grams

Roasted Pepper and Parmesan Quinoa Pasta
Protein 36 grams – Carbohydrates 63 grams – Fat 29 grams

Slow Cooker Beef Ragu Pasta
Protein 40 grams – Carbohydrates 44 grams – Fat 12 grams

Beef Lasagna Casserole
 Protein 48 grams – Carbohydrates 58 grams – Fat 26 grams

One Pan Baked Pasta Primavera
 Protein 24 grams – Carbohydrates 53 grams – Fat 27 grams

Caprese Pesto Sausage Pasta
 Protein 33 grams – Carbohydrates 49 grams – Fat 34 grams

Italian Sausage Pasta Salad
 Protein 37 grams – Carbohydrates 40 grams – Fat 31 grams

30-Minute High-Protein Pasta and Broccoli Meal Prep

High-Protein-Pasta-Meal-Prep-Dinner-2

Vegan Arugula Pesto Pasta
 Protein 28 grams – Carbohydrates 62 grams – Fat 34 grams

Chicken Penne with Asparagus and Pistachios
 Protein 52 grams – Carbohydrates 69 grams – Fat 21 grams

One Pan Mushroom Tetrazzini
Protein 24 grams – Carbohydrates 58 grams – Fat 30 grams

Creamy Cajun Chicken Pasta
Protein 38 grams – Carbohydrates 71 grams – Fat 9 grams

Creamy Tuscan Chicken Pasta
Protein 27 grams – Carbohydrates 36 grams – Fat 13 grams

Spaghetti and Meatballs Meal Prep
Protein 37 grams – Carbohydrates 44 grams – Fat 9 grams

Instant Pot Spaghetti
 Protein 36 grams – Carbohydrates 51 grams – Fat 8 grams

Chicken Penne Pasta
Protein 32 grams – Carbohydrates 52 grams – Fat 12 grams

Mediterranean Penne Pasta Salad
Protein 19 grams – Carbohydrates 78 grams – Fat 23 grams

Penne Pasta with Sausage and Greens
Protein 19 grams – Carbohydrates 52 grams – Fat 17 grams

Baked Penne with Roasted Vegetables
 Protein 19 grams – Carbohydrates 43 grams – Fat 11 grams

Asian Noodle Bowls
Protein 11 grams – Carbohydrates 37 grams – Fat 12 grams

Skillet Lo Mein
Protein 8 grams – Carbohydrates 49 grams – Fat 2 grams

Soy Honey Noodle Salad
Protein 23 grams – Carbohydrates 72 grams – Fat 9 grams

One Pot Veggie Pasta
Protein 19 grams – Carbohydrates 65 grams – Fat 15 grams

Pasta with Bacon and Peas
Protein 22 grams – Carbohydrates 67 grams – Fat 26 grams

Pesto Chicken Pasta
Protein 48 grams – Carbohydrates 36 grams – Fat 39 grams

30-Minute High-Protein Pasta and Broccoli Meal Prep

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Craving a hearty, high-protein meal that comes together in just 30 minutes? This Pasta and Broccoli Meal Prep is not only packed with protein and flavor but also incredibly easy to make—all in one pan!

Perfect for those busy weeknights when you want something satisfying without spending hours in the kitchen. Plus, this recipe makes 6-8 servings, so you can enjoy it now and save the rest for a quick lunch or dinner later in the week. Let's dive into how you can whip up this delicious dish!

Ingredients:

  • 1 lb chicken
  • 16 oz pasta of choice
  • ¼ cup sun-dried tomatoes, julienned (plus oil)
  • 2 tablespoon butter
  • 1 medium onion, diced
  • 1.5 tablespoon all-purpose seasoning (Garlic powder, onion powder, smoked paprika, kosher salt, and freshly ground pepper)
  • Salt and pepper, to taste
  • 2 tablespoon garlic, minced
  • Olive oil
  • 2.5 cups chicken broth
  • ½ cup half & half (or cream)
  • ½ cup fresh parmesan (plus more to garnish)
  • Handful of spinach

Instructions:

1. Cook the Chicken:
In a @Goodcookcom All-in-One Pan, heat about 1 tablespoon of sun-dried tomato oil and 1 tablespoon butter over medium heat. Add the chicken and cook until it's no longer pink. Remove the chicken from the pan, set it aside, and cut it into bite-sized pieces.

2. Sauté the Onions and Garlic:
Reduce the heat to low, add another tablespoon of butter, and then add the diced onion and all-purpose seasoning. Cook for 2-3 minutes, adding a little olive oil if needed to prevent sticking. Stir in the minced garlic and cook for another minute until fragrant.

3. Cook the Pasta:
Pour in the chicken broth, scraping up any brown bits from the bottom of the pan to enhance the flavor. Bring the broth to a simmer, then add the pasta. Stir well, cover, and let it simmer until the pasta is al dente, about 10-15 minutes. Stir every few minutes to ensure even cooking.

4. Make the Sauce:
Once the pasta is cooked, add in the half & half, julienned sun-dried tomatoes, and parmesan. Stir until the cheese is melted and the sauce is creamy.

5. Combine Everything:
Add the spinach and the cooked chicken to the pan. Stir until the spinach is wilted and everything is well combined. Season with salt and pepper to taste.

Portion and Serve:

This recipe makes 6-8 servings, so it's perfect for meal prepping. You can enjoy some now and portion out the rest into meal prep containers for the week. Garnish with extra parmesan cheese if desired.

Why You’ll Love This Meal Prep:

  • High in Protein: This meal is packed with lean protein from the chicken, making it perfect for post-workout recovery or to keep you full and satisfied.
  • Easy and Quick: Ready in just 30 minutes, this one-pan dish saves you time and minimizes cleanup.
  • Flavorful and Creamy: The combination of sun-dried tomatoes, parmesan, and all-purpose seasoning creates a rich and flavorful sauce that coats the pasta perfectly.
  • Great for Meal Prep: Makes enough for 6-8 servings, so you can have a healthy meal ready to go for lunch or dinner throughout the week.

How to Store:

  • Refrigeration: Allow the pasta to cool completely before portioning it into airtight meal prep containers. Store in the refrigerator for up to 4 days.
  • Freezing: This dish can also be frozen if you want to extend its shelf life. Store in freezer-safe containers for up to 2 months. Be sure to let it cool completely before freezing.

How to Reheat:

  • Microwave: Reheat in the microwave on medium power for 2-3 minutes, stirring halfway through to ensure even heating.
  • Stovetop: Reheat on the stovetop over medium heat, adding a splash of chicken broth or water to loosen the sauce if it has thickened.
  • Oven: If reheating from frozen, thaw in the refrigerator overnight, then bake in an oven-safe dish at 350°F for 15-20 minutes or until heated through.

Tips for Success:

  • Don't Overcook the Pasta: Stir the pasta occasionally and check for doneness to avoid overcooking. You want it to be al dente so that it holds up well when reheated.
  • Use Fresh Parmesan: Freshly grated parmesan melts better and adds more flavor to the sauce than pre-shredded cheese.
  • Adjust the Seasoning: Feel free to add more or less of the all-purpose seasoning according to your taste preference.

This 30-Minute High-Protein Pasta and Broccoli Meal Prep is the perfect way to enjoy a balanced, nutritious meal without spending too much time in the kitchen. It's flavorful, creamy, and packed with protein, making it an excellent choice for meal prepping. Save this recipe for later, and don't forget to tag me when you try it! 💪🏽

#HighProteinMealPrep #PastaLovers #EasyDinners #MealPrepOnFleek #HealthyEating

Easy Low Carb Beef and Broccoli Stir Fry

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This low-carb beef and broccoli stir fry meal prep is cooked in a savory sauce with tender broccoli. An easy, 15-minute meal that’s better for you than takeout.  

Let's be straight. Who doesn't love take-out? It's quick and definitely convenient, but in most cases, not very healthy. We thought it was time to change all of that and bring you this healthy twist on take-out; Low Carb Beef & Broccoli Stir Fry Meal Prep. Dare we say, it's very 'on fleek' 😉

If you've got these ingredients on hand, you can make your very own version of low-carb beef and broccoli stir fry. It's a meal prep you'll turn to time and time again, especially if you or your family loves Asian food! Plus, you'll feel good knowing it's not loaded with tons of salt and sugar.

 

Low Carb Beef & Broccoli Stir Fry Meal Prep

Our version is made with whole, nutrient-dense ingredients including round roast, broccoli, and ghee to give you a recipe that is full of protein and vitamins—with only 11 grams of carbs. Additionally, this stir fry dish is gluten-free, high-protein and keto. It makes the fastest Sunday meal prep for people who hate cooking or are short on time or a quick weeknight meal.

Low Carb Beef & Broccoli Stir Fry Meal Prep Ingredients

For the Main . . . 

And for the marinade . . . 

  • 1 tbsp. extra virgin olive oil 
  • 2 tsp. tapioca flour 
  • 2 tbsp. coconut aminos 
  • Salt & pepper to taste 
Low Carb Beef & Broccoli Stir Fry Meal Prep

How to Make Low-Carb Beef and Broccoli Stir Fry Meal Prep

Bring together the marinade ingredients in a bowl, and those just consist of olive oil, tapioca flour, coconut aminos (instead of soy sauce) and, of course, some salt and pepper. Let the beef marinate in the bowl for at least 10 minutes (but several hours is ok, too). 

Get your large deep skillet nice and hot and add the ghee, garlic, and ginger. Cook quickly, and then add the beef and marinade right to the pan. Cook for five minutes or so, and then add the broccoli, and keep cooking until that's tender. That's it. So easy.

When it's time to serve, simply garnish it with sliced green onions. Dig in!

How to Store Beef and Broccoli Stir Fry

This meal serves four, like many of our recipes, so you can serve it immediately or portion it out and prep it for the week. If desired you can prep and freeze this meal, too. It will keep well in the freezer for up to 3 months.

Substitutions and Alterations

If you're following a low-carb diet, there's not a ton of wiggle room in this recipe. You can use any kind of cut of beef that works for you instead of stew beef or round roast. Swap out the broccoli for cauliflower or use a combination of both. Up the garlic and/or ginger if desired. 

However, if your diet isn't low-carb but you like the looks of this, by all means serve with regular white or brown rice, or cauliflower rice. 

READ MORE: Stir fry to the rescue! Low Carb Pork Fried Rice Meal Prep!

Here are five more Asian Inspired Meal Prep ideas:

Low Carb Beef & Broccoli Stir Fry Meal Prep

Low Carb Beef & Broccoli Stir Fry Meal Prep

This juicy beef stir-fry is an easy 15-minute meal in a savory sauce with tender broccoli. Low-carb, and better for you than takeout!  
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 332kcal
Author: Nick Quintero

Ingredients

  • 1 pound stew beef, round roast or chuck roast
  • 3 cups broccoli florets
  • 2 tablespoon ghee
  • 2 tablespoon minced garlic
  • 2 tablespoon minced ginger
  • green onions sliced, for garnish

Marinade

  • 1 tablespoon olive oil
  • 2 teaspoon tapioca flour
  • 2 tablespoon coconut aminos
  • Salt and pepper, to taste

Instructions

  • In a bowl, mix together the ingredients for the marinade. Add the beef to the bowl and let it sit 10 minutes.
  • Heat a sauté pan over medium heat and add the ghee, garlic, and ginger in the pan. Cook 2-3 minutes, until fragrant.
  • Add the beef and marinade to the pan. Cook 5-7 minutes until desired tenderness. The marinade will thicken in the pan as it cooks.
  • Add the broccoli to the pan, cooking another 7 minutes until broccoli is tender.
  • Serve immediately garnished with green onions, or portion into four meal prep containers.

Notes

Nutrition for 1 out of 4 servings:
27g Protein || 20g Fat || 11g Carbs

Nutrition

Serving: 1meal | Calories: 332kcal | Carbohydrates: 11g | Protein: 27g | Fat: 20g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

11 Meal Prep Recipes to Spring Clean Your Diet

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Time to spring clean your diet! No, we aren't necessarily talking about a detox per se, but a reboot, maybe?

Many cultures around the world engage in some form of annual spring cleaning. It makes sense. After a longer colder season of being indoors, we are looking for some renewal, a rebirth, a reawakening of sorts. Often, after the cleaning process is complete, a celebratory meal or a period of lighter, healthier, meals will follow.

In honor of such a universal seasonal practice, we put together our 11 favorite Spring Cleaning meal prep recipes that will inspire newness and leave you with that proverbial spring in your step (We know, we know, bad pun!). Prep these meals to spring clean your diet, while you are working hard to spring clean your house!

Golden Lentil Soup

Golden lentil soup is aesthetically pleasing all around! This delicious soup invites a warm and bright atmosphere, and is one of our favorites.

(Carbs: 29g - Protein: 9g - Fat: 13g) 

Slow Cooker Lentil Soup

Slow-cooking lentil soup fills a home with the comforting aroma of fragrant spices. Put this soup on in the morning to enjoy after a long day of cleaning.

(Carbs: 49g - Protein: 15g - Fat: 2g) 

Avocado Egg Salad

Light tasting, but filling, this avocado egg salad provides important nutrients along with a great taste. Plus it's a colorful snack break!

(Carbs: 23g - Protein: 20g - Fat: 61g) 

Bacon and Strawberry Breakfast Salad

This might be the best salad you'll ever eat for breakfast. Or during spring cleaning. Crisp, peppery, nutrient-dense, deliciousness in every bite.

(Carbs: 23g - Protein: 20g - Fat: 61g) 

Watercress Spring Rolls

These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish. You'll be happy to spring clean your diet with these flavors!

(Carbs: 60g - Protein: 19g - Fat: 23g) 

Skillet Shrimp with Tomato and Avocado

Loaded with good fats and fiber, this quick skillet dish is flavorful and healthy with much-needed zest to brighten your day.

(Carbs: 7g - Protein: 25g - Fat: 9g) 

Sheet Pan Greek Chicken and Vegetables 

Tangy lemon and bright herbs like dill and fresh mint, antioxidant-rich, and packed with protein, this dish is great to spring clean your lunch, and for a winner-winner chicken dinner!

(Carbs: 31g - Protein: 33g - Fat: 21g) 

Mexican Zucchini Boats

Hollowed zucchini boats filled with a flavorful mixture of ground beef, beans and spices! Try this lighter take on Mexican food.

(Carbs: 22g - Protein: 38g - Fat: 20g)  

Asian Crunch Buddha Bowl

This crunchy Asian-inspired buddha bowl is full of protein from shredded chicken breast. The dressing is tart and nutty with sesame oil and creamy peanut butter.

(Carbs: 31g - Protein: 25g - Fat: 21g)  

Tuna Poke Bowl

A great cost-saving poke bowl, filled with flavor and protein! You won't need to order it anymore, since this is so quick and easy to make!

(Carbs: 7g - Protein: 27g - Fat: 7g)  

Garlic Coconut Butter Chicken Thighs with Zoodles

This dish is packed with flavor and comes together in less than 20 minutes in one pan (hello, fewer dishes!) Plus, it caters to low-carb, high protein, and no gluten dietary needs.

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

Shrimp Spring Roll Bowl

How are you celebrating spring with food, exercise, or cleaning? Or all of the above? Tell us in the comments!

One Pan Asian Turkey Meatballs

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Do you love Asian-inspired meals, but need something different? Then look no further than our One Pan Asian Turkey Meatballs. We infuse these flavorful meatballs with bursting flavors that will make your taste buds dance. We pair the turkey meatballs with pea pods and white rice for a vibrant sight to see and filling turkey meal prep recipe to eat. 

One Pan Asian Turkey Meatballs

These tender and juicy hoisin meatballs are high in protein and feed a hungry appetite with 4 meatballs per serving, white rice, and pea pods. They’re browned on the outside and cooled before storing in a zip-top bag with an Asian hoisin sauce. This makes for less work on busy days. Just thaw and simmer in the sauce!  

How long will One Pan Asian Turkey Meatballs last for?

Your turkey meatballs will last up to 4 days in the refrigerator if properly stored. Store your one pan Asian turkey meatballs in shallow airtight containers, or wrap them in plastic wrap or aluminum foil. 

Can One Pan Asian Turkey Meatballs be frozen?

Yes, you can freeze one pan Asian turkey meatballs in one of two ways. You can form the meatballs and place the meatballs in a ziplock bag with the sauce. That way, your meatballs are ready to go on another day. Or, you can cook the meatballs and freeze them after the turkey meatballs cool. How you freeze the meatballs depends on your plans for future meals, but you always want to use freezer bags to store your meatballs. Using freezer bags makes sense for thawing and reheating meatballs and takes up less freezer space. 

One Pan Asian Turkey Meatballs

One Pan Asian Turkey Meatballs Ingredients:

For Meatballs  

  • 1 lb. 93% lean ground turkey  
  • 1 large egg  
  • ½ cup gluten-free breadcrumbs 
  • ⅓ cup finely chopped cilantro  
  • 2 teaspoon minced garlic  
  • 1 teaspoon ground ginger  
  • ½ teaspoon red pepper flakes  
  • 2 tablespoon olive oil, for cooking 
  • 2 cups pea pods  

For Sauce 

  • ½ cup coconut aminos 
  • ⅓ cup gluten-free hoisin sauce  
  • 2 tablespoon lime juice or rice wine vinegar  

For Serving  

  • 1 tablespoon toasted sesame seeds  
  • 4 cups cooked white rice  
One Pan Asian Turkey Meatballs

How do you make One Pan Asian Turkey Meatballs?

Now we get to the fun part! Start by forming the meatballs by combining all the meatball ingredients into a medium-sized bowl. You will form 16 savory meatballs and place them on a parchment paper-lined sheet. Then you brown the turkey meatballs for 8 minutes. From here, place your meatballs, pea pods, and sauce ingredients in a ziplock back. You can either freeze this turkey meal prep to use later or let it sit in your fridge for two hours to marinate before cooking. When you're ready to finish One Pan Asian Turkey Meatballs recipe, cook the meatballs and sauce mixture in a large pan for 18 to 20 minutes. Just like that, you have Asian-inspired turkey meatballs in less than 30 minutes!

One Pan Asian Turkey Meatballs

How to portion One Pan Asian Turkey Meatballs?

Store your meals in four MPOF meal prep containers, placing the meatballs and pea pods in the 2-cup compartment and the rice in the 1-cup compartment. Put the meals in the fridge and you've got deliciously easy lunches or dinners for four days. 

One Pan Asian Turkey Meatballs

More turkey meatballs meal prep recipes:

  1. 20 Minute Paleo Thai Almond Butter Turkey Meatballs
  2. Spaghetti Squash and Turkey Meatball Meal Prep
  3. Here's A 4 Ingredient Pineapple Thai Turkey Meatball Meal Prep That Will Bring Tons Of Flavor To Your Lunch
  4. Feta Turkey Meatball Meal Prep + Two Tricks!

Also, check out The Ultimate Guide To Meatballs Recipes - turkey, chicken, beef, and more! 

One Pan Asian Turkey Meatballs

Other tips for making One Pan Asian Turkey Meatballs:

  • Keep your meatballs small (walnut-sized) so they cook quickly and thoroughly in your sauce. 
  • For moisture and flavor, add grated onion and whole milk Greek yogurt when forming your meatballs. 
  • If you use wet ingredients to form your meatballs, be gentle when combining the wet and dry ingredients so you don't have tough meatballs.
  • Keep the heat to medium or simmer when cooking the meatballs in the sauce. 
One Pan Asian Turkey Meatballs
One Pan Asian Turkey Meatballs

One Pan Asian Turkey Meatballs  

These tender and juicy hoisin meatballs are high in protein and feed a hungry appetite with 4 meatballs per serving, white rice, and pea pods. They’re browned on the outside and cooled before storing in a zip-top bag with an Asian hoisin sauce. This makes for less work on busy days. Just thaw and simmer in the sauce! 
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Course
Cuisine: Asian
Diet: Gluten Free
Keyword: gluten free, Meatballs, one pan, Turkey
Servings: 4
Calories: 614kcal
Author: Nick Quintero

Ingredients

For Meatballs

  • 1 lb. 93% lean ground turkey
  • 1 large egg
  • ½ cup gluten-free breadcrumbs
  • ⅓ cup finely chopped cilantro
  • 2 teaspoon minced garlic
  • 1 teaspoon ground ginger
  • ½ teaspoon red pepper flakes
  • 2 tablespoon olive oil for cooking
  • 2 cups pea pods

For Sauce

  • ½ cup coconut aminos
  • ⅓ cup gluten-free hoisin sauce
  • 2 tablespoon lime juice or rice wine vinegar

For Serving

  • 1 tablespoon toasted sesame seeds
  • 4 cups cooked white rice

Instructions

  • Combine ingredients for meatballs in a medium mixing bowl and thoroughly mix with hands. Form into 16 small meatballs and set aside on a wax paper-lined tray.
  • Heat olive oil over medium-high heat in a large pan for 2 minutes. Add meatballs and brown for 8 minutes, turning every 2 minutes.
  • Set meatballs on a plate to cool for 5 minutes.
  • Add par-cooked meatballs, pea pods, and ingredients for the sauce in a 1-gallon zip-top bag. Store in the freezer until using. Thaw 24 hours in the refrigerator prior to cooking.
  • Heat a large pan over medium heat and add meatballs, pea pods, and sauce. Bring to a simmer and cover with lid slightly cracked. Cook for 18-20 minutes or until meatballs are cooked through.
  • Add rice to 1 cup compartment of 4 MPOF real containers. Add 4 meatballs and approximately half a cup of pea pods to the large compartments. Spoon sauce over meatballs and sprinkle with sesame seeds. Refrigerate until enjoying.

Nutrition

Calories: 614kcal | Carbohydrates: 73g | Protein: 33g | Fat: 20g | Sodium: 853mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Asian Crunch Buddha Bowl - Flavorful Lunch Bowl

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Thank you to Ellyndale® Organics for sponsoring this Asian Crunch Buddha Bowl recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Asian Crunch Buddha Bowl

This crunchy Asian-inspired buddha bowl is full of protein from shredded chicken breast. The dressing is tart and nutty with sesame oil and creamy peanut butter.

Asian Crunch Buddha Bowl

We love nothing more during the summer months than an easy salad. Of course, you know, we like to meal prep them, but if you do buffet-style meal prep on the weekends, you can toss this salad together in minutes after a long workday. 

The other reason we love salads like this Asian Crunch Buddha Bowl is that they are very versatile! You can add, replace, mix-n-match, etc., with almost all ingredients. But, when it comes to this Asian Bowl, one thing we don't recommend swapping out is the dressing! Made with only four ingredients, including our favorite Ellyndale® Organics sesame oil, it is the perfect combination of sweet, salty, and savory. This dressing just hits on every. single. note. 

Asian Crunch Buddha Bowl

The sesame oil is really the star of the dressing, too. It adds a bold, savory, nutty flavor to your favorite dishes. This versatile, light, premium oil is unrefined, and expeller pressed to retain its wonderfully complex flavor and aroma. It's excellent for cooking, frying, or in dressings and marinades. The uses are endless! 

One of my favorite ways to use this dressing, other than on this Asian Crunch Buddha Bowl, is a marinade for chicken. I will marinate it overnight and then grill it and let me tell you; the flavors are unreal! 

Asian Crunch Buddha Bowl

You can also use this dressing as a marinade for tofu, noodle bowls, Asian slaw, story fry, or a dip for spring rolls. 

Diet Swaps

  • To make this recipe vegan, you can sub the chicken for tofu, tempeh, or beans. 
  • The brown rice can be swapped for your favorite rice, quinoa, or even cauliflower rice to make this keto-friendly. 
  • If you have an allergy to peanuts, you can sub the peanut butter/peanuts for almond butter/almonds. 
  • Sun butter will be a great alternative if you have a nut allergy. 
  • Coconut aminos can be subbed with soy sauce if you aren't gluten-free.
Asian Crunch Buddha Bowl

Other Ideas

This salad would also be a great addition to any weekend BBQ. Double the batch and make it in one large bowl for your party. Alternatively, you could cut the portions in half and serve this salad as a side dish. 

So, if you are a big fan of Asian flavors like we are but prefer to enjoy them more healthfully, making recipes at home like this, or the ideas mentioned above, is an excellent alternative to weeknight takeout! 

Asian Crunch Buddha Bowl Ingredients:

  • 6 cups shredded Napa cabbage 
  • 2 cups cooked brown rice, chilled 
  • 8 oz. cooked shredded chicken breast, chilled 
  • ½ a medium red bell pepper, julienned
  • ⅓ cup chopped cilantro 
  • ¼ cup chopped roasted salted peanuts 

For Dressing 

  • 3 tablespoon Ellyndale® Organics sesame oil 
  • 3 tablespoon rice vinegar 
  • 3 tablespoon coconut aminos
  • 2 tablespoon creamy unsalted peanut butter

If you love Asian flavors as much as I do, here are 25 more Asian Meal Prep Ideas you can add to your menu rotation.

Asian Crunch Buddha Bowl
Asian Crunch Buddha Bowl
Asian Crunch Buddha Bowl

Asian Crunch Buddha Bowl

This crunchy Asian-inspired buddha bowl is full of protein from shredded chicken breast. The dressing is tart and nutty with sesame oil and creamy peanut butter.
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Prep Time: 15 minutes
Total Time: 15 minutes
Course: dinner, Lunch, Main Dish, Side Dish
Cuisine: Asian
Keyword: Chicken, gluten free, higyh protein, lunch, no cook, salad
Servings: 4
Calories: 427kcal
Author: Nick Quintero

Ingredients

  • 6 cups shredded Napa cabbage
  • 2 cups cooked brown rice chilled
  • 8 oz. cooked shredded chicken breast chilled
  • ½ a medium red bell pepper julienned
  • ⅓ cup chopped cilantro
  • ¼ cup chopped roasted salted peanuts

For Dressing

Instructions

  • Combine ingredients for dressing in a small bowl and whisk until smooth. Divide between 4 small dressing cups.
  • Divide cabbage, brown rice, chicken, bell peppers, cilantro and chopped peanuts between 4 round meal prep salad containers. Secure lids and place dressing cups in the center of lids.

Nutrition

Calories: 427kcal | Carbohydrates: 31g | Protein: 25g | Fat: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Extra Tender Slow Cooker Asian Beef Stew

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Thank you to The Kansas Beef Council for sponsoring this Slow Cooker Asian Beef Stew post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Crockpot Asian Beef Stew

This Asian twist on beef stew incorporates ginger, garlic, coconut aminos, and shiitake mushrooms for an umami dish that is full of tender, protein-rich sirloin. Best of all, it’s a set-it-and-forget-it meal made in the slow cooker that is easily customizable with any veggies you have on hand! So say bye, bye to food waste!  

Crockpot Asian Beef Stew

When the colder weather hits, I want to eat easy, warm, and comforting meals that make me feel all comfy-cozy inside. The easiest way to make a meal like that, without spending much time in the kitchen, is with the slow cooker. 

Not only does a slow cooker meal like this Asian Beef Stew save you cooking time, but it also allows you to get creative in the kitchen by creating a meal around your favorite lean cut of beef, such as a chuck tender roast, and then tossing in whatever veggies and starches you have on hand. This 'recipe' for a meal based around lean beef protein and veggies allows you to sneak in all the health benefits that beef offers, plus reduce food waste! 

That's right! With just one serving of lean beef in your meal prep, you will be taking in 10 essential nutrients like high-quality protein, iron, zinc, B12, and choline, all in one simple ingredient. Then, simply pair your beef with colorful produce in the slow cooker, and you’ll have a “beefed-up” recipe packed with fiber, flavor, and nutrients! It really doesn't get much easier than that! 

Crockpot Asian Beef Stew

When it comes to food waste, did you know that food waste is a significant issue in the United States? Americans throw away approximately30-40 percent of their food supply. WHAT?! This accounts for the average family wasting about $1,300 / year.

However, the impacts are felt beyond the bank account. The EPA states food is the single largest category of material placed in landfills, where it emits methane as it rots. These landfills contribute approximately 15 percent of U.S. GHG To put this into perspective, domestic beef cattle are just 2 percent of direct emissions (https://extension.okstate.edu/fact-sheets/the-impact-of-consuming-beef-on-greenhouse-gas-emissions.html).

Reducing GHG emissions from rotting food in landfills can help mitigate climate change. We can lead the way to a more sustainable plate by using up those veggies before they go bad, and this recipe, anchored in high-protein beef, allows us to do just that in a delicious and nutritious way.

What kind of beef should I use?

For this Slow Cooker Asian Beef Stew, I went with a chuck tender roast, but you can sub it with a chuck eye roast or even a classic chuck shoulder roast. Choose a lean beef protein that you enjoy and fits your budget. Satisfaction and cost are two of the keys to being successful with meal prep for the long haul. 

For the veggies, I listed quite a few swaps that would work nicely with this dish. But, don't let my suggestions below limit you! Feel free to add in whatever you have on hand! In the past, I've tossed in a random jar of water chestnuts I found in my cabinet, frozen corn, baby corn, etc. 

It's all about making meal prep easy!

The goal with a slow cooker meal like this Asian Beef Stew is to show you just how easy it is to create a balanced, macro-friendly meal that hits on nutrition, flavor, ease of preparation, is affordable, and is guaranteed to satisfy every time! 

The other win with slow cooker meals is that they are freezer-friendly! You can cook this all the way through, allow it to cool, and then portion it out and freeze half for a later date. That means that doubling or even tripling a recipe like this (if your slow cooker is big enough) will make your winter meal preps that much easier! 

Crockpot Asian Beef Stew

Beyond meal prep. 

Although this recipe is a "meal prep" recipe, nothing hits quite like a cozy bowl of this Asian Beef Stew with a toasty piece of bread for dipping into the broth on a cold Sunday evening when curled up under a blanket. 

Can't get enough beef? Same. 

Here are 14 other affordable beef meal prep recipes that you do not want to skip on! They are all made with lean beef protein, veggies, and starch. So, if you've been looking for nutritious and affordable ways to add more lean beef to your diet, you've now got 15 ways at the tip of your fingers! 

Slow Cooker Asian Beef Stew Ingredients:

  • 1 lb. cubed chuck tender roast (can sub with chuck eye roast or a classic chuck shoulder roast)
  • 1 tablespoon olive oil
  • 2 cups beef stock 
  • ¼ cup coconut aminos or less sodium soy sauce 
  • 2 tablespoon honey 
  • 2 teaspoon minced ginger 
  • 1 teaspoon minced garlic 
  • 1 cup peeled sliced carrots (or parsnips, sweet potato) 
  • 1 cup chopped sweet white onion (or white onion) 
  • 2 tablespoon cornstarch 
  • ½ cup water 
  • 2 cups broccoli florets (or asparagus) 
  • 4 oz. shiitake mushrooms (or cremini, white button, portobello, etc.) 
  • 2 tablespoon chopped cilantro (or green onion) 
  • 3 cups cooked jasmine rice (white rice, brown rice, quinoa, pasta, etc.)
Crockpot Asian Beef Stew
Slow Cooker Asian Beef Stew
Crockpot Asian Beef Stew

Slow Cooker Asian Beef Stew

This Asian twist on beef stew incorporates ginger, garlic, coconut aminos and shiitake mushrooms for an umami dish that is full of tender, protein-rich sirloin. Best of all, it’s a set-it-and-forget-it meal made in the slow cooker that is easily customizable with any veggies you have on hand! Say bye, bye to food waste! 
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Prep Time: 15 minutes
Cook Time: 5 hours 20 minutes
Total Time: 5 hours 35 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Asian
Diet: Gluten Free
Keyword: Beef, dinner, gluten free, high protein, lunch, Slow Cooker
Servings: 4 meals
Calories: 557kcal
Author: Nick Quintero

Ingredients

  • 1 lb. chuck tender roast cut into cubes
  • 1 tablespoon olive oil
  • 2 cups beef stock
  • ¼ cup coconut aminos or less sodium soy sauce
  • 2 tablespoon honey
  • 2 teaspoon minced ginger
  • 1 teaspoon minced garlic
  • 1 cup peeled sliced carrots or parsnips, sweet potato
  • 1 cup chopped sweet white onion or white onion
  • 2 tablespoon cornstarch
  • ½ cup water
  • 2 cups broccoli florets or asparagus
  • 4 oz. shiitake mushrooms or cremini, white button, portobello, etc.
  • 2 tablespoon chopped cilantro or green onion
  • 3 cups cooked jasmine rice or brown rice, quinoa, pasta, white rice

Instructions

  • Heat olive oil over medium-high heat in a medium skillet for 2 minutes. Add beef and brown for 4 minutes, turning after 2 minutes.
  • Transfer beef and drippings from pan to slow cooker. Stir together beef stock, coconut aminos, honey, ginger, and garlic. Pour over beef. Cover with lid and cook on high heat for 4 hours.
  • Add onion and carrots to the pot. Cook 1 hour longer.
  • Whisk together cornstarch and water. Pour into a slow cooker. Add broccoli and mushrooms and stir well. Cover and cook 15 minutes longer until sauce has thickened and vegetables are tender.
  • Divide rice between 4 black meal prep containers. Top rice with stew and sprinkle with cilantro.

Video

Notes

Nutrition below is for four (4) servings, but this can easily be made into six (6). 

Nutrition

Serving: 1meal | Calories: 557kcal | Carbohydrates: 56g | Protein: 38g | Fat: 20g | Saturated Fat: 7g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Slow Cooker Asian Pot Roast Meal Prep

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This Asian Style Slow Cooker Pot Roast Meal Prep will take pot roast to a whole new level. Tender, flavorful, and gluten-free! Comment below if you love these Asian meal prep ideas as much as I do!

Asian Style Slow Cooker Pot Roast Meal Prep

If you love pot roast like we do, then you need to try this Asian Style Clow Cooker Pot Roast Meal Prep recipe. It will show you what pot roast is capable of, and then some. With a few simple spices, we have transformed your average pot roast into something that turns out tender, flavorful, and healthy.

Trust us, you want this recipe in your back pocket when it's cold. It's comfort food at its best, that stick-to-your-ribs kind of fare that fills you up without feeling heavy in your stomach.

How to Make Asian Slow Cooker Pot Roast

The slow cooker is of course the ultimate set-it-and-forget-it situation for making dinner. Totally hands off! There's one tiny step you take before everything goes into the slow cooker, and that just involves browning the chuck roast in a skillet to develop some flavor. Then, it gets added to the cooker along with all the other ingredients, which include stock, soy sauce, Chinese five-spice powder, a little sugar, and some onions. Of course.

Asian Style Slow Cooker Pot Roast Meal Prep

How to Serve Asian Slow Cooker Pot Roast

This kind of recipe begs for rice to soak up the sauce that permeates the meat. You can do regular white or brown rice, or cauliflower rice if you're doing a low-carb diet.

The pot roast is also great with a side of something like carrots or green beans. or maybe mashed potatoes. That's classic. Pair it with your favorite side for a complete meal.

Asian Style Slow Cooker Pot Roast Meal Prep Ingredients

  • 1 (32oz) chuck roast
  • 2 tablespoons vegetable oil
  • 2 cups beef stock
  • ¼ cup coconut aminos (or swap for soy sauce)
  • 4 garlic cloves, smashed
  • 1 teaspoon five-spice powder
  • 1 tablespoon sugar
  • 2 onions, chopped
  • 6 carrots, cut into 2-inch pieces
  • 2 medium waxy potatoes, quartered
  • Salt, to taste
Asian Style Slow Cooker Pot Roast Meal Prep

How to Store Asian Style Slow Cooker Pot Roast Meal Prep

This pot roast will easily keep for 4 to 5 days in the fridge once you've prepped it. You can also freeze this dish easily and it will be good for up to 3 months. Make sure it's well-wrapped in an airtight container. Defrost it in the refrigerator or in a low-temperature oven (around 300 degrees F) until it's totally cooked through.

Substitutions and Alterations

Carrots, potatoes and onions are a staple for this kind of recipe, but other root vegetables would work too, such as parsnips or sweet potatoes.

Feel free to use coconut aminos if you are gluten-free and don't use soy sauce.

If you don't have five-spice powder, which is sometimes referred to as Chinese five-spice powder, or can't find it, you can make it yourself. Bring together equal parts of its ingredients, which include cinnamon, cloves, anise, peppercorns, and fennel. Ideally, this combination is best made when you grind it whole, but if you only have the pre-ground feel free to use that instead. Might seem like a lot of work to do that, but once you make it, you'll have it again. It is great on shrimp and pork, especially.

Nutritional Profile of Slow Cooker Pot Roast

Coming in at around 49g of protein per serving, this recipe is high-protein, gluten-free, and 100 percent easy. Serve it for a week's worth of yummy lunches and/or dinners.

Asian Style Slow Cooker Pot Roast Meal Prep

More Pot Roast / Chuck Roast Recipe Ideas

Asian Style Slow Cooker Pot Roast Meal Prep Recipe

Asian Style Slow Cooker Pot Roast Meal Prep

Pot roast made easy in a crockpot with an Asian twist. Amazingly tender and flavorful. Gluten free. 
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Prep Time: 25 minutes
Cook Time: 8 hours
Total Time: 8 hours 25 minutes
Course: Main Dish
Cuisine: Asian
Diet: Gluten Free
Keyword: Beef, Meal Prep, Slow Cooker
Servings: 4 meals
Calories: 487kcal
Author: Nick Quintero

Ingredients

  • 2 lb chuck roast (32oz)
  • 2 tbsp. oil
  • 2 cups beef stock
  • ¼ cup soy sauce *can sub coconut aminos for gluten free option
  • 4 cloves garlic mashed
  • 1 tsp. five-spice powder
  • 1 tablespoon brown sugar can sub coconut sugar
  • 2 medium onions chopped
  • 6 large carrots cut into 2-inch pieces
  • 2 medium waxy potatoes quartered
  • Salt to taste

Instructions

  • Sprinkle salt and pepper on all sides of the chuck roast. Let rest for 10 to 15 minutes while preparing the other ingredients. Thoroughly pat dry with paper towels.
  • Heat oil in a medium skillet over high heat until hot. Add the roast, turning occasionally, until all sides are golden brown, about 10 minutes.
  • Add the beef stock, soy sauce, garlic, five-spice powder, and sugar into a slow cooker. Stir to mix well.
  • Transfer the browned roast into the slow cooker. Arrange onions, carrots, and potatoes around the roast.
  • Cook, covered, on low for 8 to 9 hours or on high for 4 hours.
  • Slice and serve the roast with the vegetables and the sauce, or arrange them in meal prep containers for later.

Video

Notes

WW Smart Points= Green:20  Blue:20  Purple:17
__
Nutrition for 1 out of 6 servings:
49g Protein, 19g Fat, 30g Carbs
  • Macros for the rice is not included

Nutrition

Serving: 1meal | Calories: 487kcal | Carbohydrates: 30g | Protein: 49g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Slow Cooker Asian Pot Roast Meal Prep Recipe

The Most Flavorful Asian Air Fryer Salmon

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Easy and delicious Asian-inspired Air Fryer Salmon is the perfect well-balanced meal!

Salmon filets are the most common cut of a salmon for enjoying Asian Air Fryer Salmon. The reason is the bones are easy to remove and the filet can be cooked in so many ways. In this MPOF meal prep recipe, we’ll use the air fryer, which is rapidly becoming one of the most effective and versatile cooking methods around.

Asian Air Fryer Salmon

Most people still would never guess that making salmon in an air fryer could create tender, juicy salmon filets. This Asian meal prep idea might just become your new favorite way to prepare your meal prep recipes - whether it’s sockeye salmon or anything else. When you use an air fryer, everything turns out crispier, juicier and perfectly cooked in a shorter amount of time. Plus, there's no preheating and minimal clean up, so you have more time to enjoy your meal. 

Ready for a savory and healthy restaurant-quality meal prep recipe? Let's get to it! 

This quick marinating air fryer salmon cooks up crisp on the outside with a moist, flaky center that’s foolproof and ready in 12 minutes!

Asian Air Fryer Salmon

How to store Air Fryer Salmon?

Asian Air Fryer Salmon can be refrigerated for three days. If you need more time before packing your meal, consider freezing the filets. Be sure to cook your thawed salmon within two days of being in the fridge.

Can Asian Air Fryer Salmon be frozen?

Absolutely. Air-fried salmon will taste great after being frozen for up to four to six months. Your Asian Air Fryer Salmon will be ready for you when you are ready. Same goes for your green beans - freeze them or prepare them before you portion the meal.

Asian Air Fryer Salmon

How do you make Asian Air Fryer Salmon?

With an air-fryer to support your meal prepping, cooking is easy, quick, and clean! 

First, let the salmon marinate in a well-mixed combination of coconut aminos, honey, sesame oil, garlic, and ginger. Place the salmon in the marinade with its skin side up. Cover and let it be in the refrigerator for 30 minutes. Meanwhile, heat a large cast iron skillet over medium-high heat with a bit of olive oil. Sauté the green beans until they are lightly charred. This should take about 15 minutes. Season the green beans with sea salt.

Prepare the air fryer by heating it to 400ºF and lightly grease the surface with avocado oil. Fry the salmon in the air fryer basket for 12 minutes.

Asian Air Fryer Salmon Ingredients:

For Salmon 

  • ¼ teaspoon avocado oil for greasing 
  • 4 salmon filets
  • ¼ cup coconut aminos
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon honey
  • 1 teaspoon minced garlic 
  • 1 teaspoon grated ginger
  • ¼ cup chopped green onion 
  • 1 ½ cups dry jasmine rice, cooked according to package directions 

For Green Beans

  • 4 cups fresh green beans, ends trimmed
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt 
Asian Air Fryer Salmon

How to portion Asian Air Fryer Salmon?

Your meal prep recipe brings together 1 salmon filet and 1 cup of jasmine rice in the large compartment of the teal MPOF Dual Compartment Meal Prep Containers. Garnish the salmon with green onions and divide your green beans evenly between the small compartments in the four containers.

Asian Air Fryer Salmon

More Salmon meal prep recipes:

Other tips for making Asian Air Fryer Salmon:

  • Choose salmon filets that have the same thickness so no salmon gets undercooked or overcooked. With Asian Air Fryer Salmon, the goal is for everything to be perfectly cooked. 

  • Leave your salmon out of the fridge for about 60 minutes to take the chill off.

  • Make some space between your salmon filets in the air fryer to allow heat to circulate evenly. Don’t crowd things too much and you’ll have evenly cooked salmon.

Asian Air Fryer Salmon

Asian Air Fryer Salmon

This quick marinating air fryer salmon cooks up crisp on the outside with a moist, flaky center that’s foolproof and ready in 12 minutes!
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Prep Time: 10 minutes
Cook Time: 27 minutes
Total Time: 37 minutes
Course: dinner, Lunch, Main Course
Cuisine: Asian
Keyword: gluten free, low carb, Meal Prep, Salmon
Servings: 4 meals
Calories: 575kcal
Author: Nick Quintero

Equipment

  • Air Fryer

Ingredients

For Salmon

  • ¼ teaspoon avocado oil for greasing
  • 4 salmon filets 1 pound
  • ¼ cup coconut aminos
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon honey
  • 1 teaspoon minced garlic
  • 1 teaspoon grated ginger
  • ¼ cup chopped green onion
  • 1 cup dry jasmine rice cooked according to package directions

For Green Beans

  • 4 cups fresh green beans ends trimmed
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt

Instructions

  • Combine coconut aminos, honey, sesame oil, garlic and ginger in a shallow dish. Stir well to mix. Place salmon in marinade skin side up and cover. Marinate in refrigerator for 30 minutes.
  • While salmon marinates, heat olive oil in a large cast iron skillet over medium-high heat. Add green beans and sauté, stirring occasionally until green beans are lightly charred, about 15 minutes. Season with sea salt.
  • Heat air fryer to 400ºF and lightly grease with avocado oil. Place salmon in air fryer basket leaving room between each one for air to flow. Fry for 12 minutes.
  • Place 1 salmon filet over 1 cup of jasmine rice in the large compartment of 4 teal MPOF containers. Garnish with green onion. Divide green beans between 4 small compartments.

Video

Nutrition

Calories: 575kcal | Carbohydrates: 57.1g | Protein: 36.9g | Fat: 20.7g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Asian Air Fryer Salmon

The 25 Best Asian Meal Prep Recipes

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Looking for the Best Asian Meal Prep Recipes? Look no further, we have 25 that will satisfy your cravings.

Asian Food is an incredibly diverse cuisine option—it just encompasses so many countries. You might want a healthy meal prep that's Chinese dim sum or Japanese sushi. Thai food offers pad Thai, lovely noodle dishes, and Vietnamese food includes banh mis and pho; the list goes on! There are so many tasty options that it can be overwhelming to know where to start. These are our 25 best Asian meal prep ideas. They ought to keep you busy for a while!

Meal Prep Lunches and Dinners with Asian flavors

Asian Style Slow Cooker Pot Roast

There's no limit to how you can serve this slow cooker pot roast. It really is one of the best Asian meals we've had in a while.
(Carbohydrates: 30g, Protein: 49g, Fat: 19g)

Slow Cooker Asian Beef Stew

Another vote for the slow cooker and Asian beef dishes. Set it and forget it, and dinner is ready.
(Carbohydrates: 56g, Protein: 38g, Fat: 20g)

Crunch Buddha Bowl

Crunchy veggies are so satisfying, and so is this dipping sauce that goes with!
(Carbohydrates: 31g, Protein: 25g, Fat: 21g)

Asian Turkey Meatballs

Meatballs are universally beloved, regardless of the cuisine. Serve with rice or noodles.
(Carbohydrates: 73g, Protein: 33g, Fat: 20g)

Air Fryer Salmon 

Yes! You can make amazing salmon in the air fryer. Another Asian meal prep recipe you'll want to make again and again.
(Carbohydrates: 57g; Protein: 37g; Fat: 21g)

Sheet Pan Asian Chicken

You know we love a good sheet pan recipe and this Asian meal prep with chicken doesn't disappoint!
(Carbohydrates: 64g, Protein: 43g, Fat: 10g)

Chicken Pad Thai Zoodles

Add more veggies for a twist on one of the best Asian meal preps—pad Thai!
(Carbohydrates: 23g, Protein: 31g, Fat: 21g)

Egg Rolls

These egg rolls make for a great snack or appetizer Asian meal prep. Seek out those sugar snap peas, they make the dish, but green beans would work instead.
(Carbohydrates: 36g, Protein: 10g, Fat: 24g)

Korean Chicken Thighs

Bring home the flavors of Korean BBQ with this chicken thigh Asian meal prep recipe.
(Carbohydrates: 51g, Protein: 27g, Fat: 17g)

Easy Beef and Vegetable Fried Rice

You knew there had to be some fried rice in here, right? Beef is great, but feel free to swap chicken or pork, or even shrimp or tofu instead.
(Carbohydrates: 46g, Protein: 32g, Fat: 11g)

Orange Chicken

Chicken and orange are perfect pairs for this Asian meal prep.
(Carbohydrates: 64g, Protein: 52g, Fat: 19g)

Kung Pao Chicken 

No need to order takeout with this easy Kung Pao Chicken that delivers Asian flavor with nutty-spicy flavors in a low-glycemic sauce. 
(Carbohydrates: 39g, Protein: 59g, Fat: 16g)

Mongolian Beef Meatballs

This meal prep is the jackpot: AIP, paleo, keto, Whole30 compliant, gluten free. Yum!
(Carbohydrates: 16g, Protein: 25g, Fat: 25g)

Sheet Pan Spicy Peanut Tempeh and Sesame Vegetables

Skip the meat and make this spicy peanut sheet pan Asian meal prep with tempeh. Or tofu.
(Carbohydrates: 49g, Protein: 32g, Fat: 24g)

Sweet and Sour Mushrooms

A delicious umami experience, this sweet and sour mushroom is great for a vegetarian meal. Or add shrimp or tofu to make it higher in protein.
(Carbohydrates: 77g, Protein: 11g, Fat: 9g)

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Asian-inspired more than anything, these chicken tenders will please adults and kids alike.
(Carbohydrates: 13g, Protein: 49g, Fat: 22g)

Teriyaki Chicken and Vegetables

Better than takeout! Chicken teriyaki is sweet and savory.
(Carbohydrates: 51g, Protein: 40g, Fat: 7g)

Korean Beef Bowls

Bowl meals are so helpful and this Korean-flavored one is a keeper.
(Carbohydrates: 33g, Protein: 32g, Fat: 14g)

Orange Sesame Tofu and Snap Peas

Orange, sesame and tofu are so delicious together in a great Asian meal prep.
(Carbohydrates: 68g, Protein: 15g, Fat: 16g)

Chicken Ramen

The trick to meal prepping ramen? Separate the broth from everything and assemble right before it's time to eat.
(Carbohydrates: 16g, Protein: 27g, Fat: 14g)

Sheet Pan Crispy Tofu and Broccoli

Asian meal prep gets the sheet pan treatment with tofu and broccoli.
(Carbohydrates: 64g, Protein: 17g, Fat: 14g)

Garlic Shrimp and Broccoli

Garlic anything in an Asian meal prep is a classic. Swap out for chicken if you want, or beef!
(Carbohydrates: 29g, Protein: 49g, Fat: 15g)

Thai Yellow Curry

Don't be intimdated by the ingredients! Making your own curry isn't hard, and you'll find ways to make this meal prep again and again.

(Carbohydrates: 24g, Protein: 40g; Fat: 15g)

Sweet and Sour Cauliflower Bites

Thesse bites make for a stellar side to any of these Asian meal preps.
(Carbohydrates: 52g, Protein: 8g, Fat: 7g)

Paleo Thai Almond Butter Turkey Meatballs

You can make these easily and either freeze them or cook them right away. Succulent!
(Carbohydrates: 10g, Protein: 36g, Fat: 19g)

How to Make Extra Crispy Pork Chops and Roasted Vegetables

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Take yourself back to family dinnertime as a kid with our crispy pork chops meal prep recipe. This pork meal prep recipe is gluten-free, high in protein, and super easy to make! All you need is a sheet pan, boneless pork chops, herbs, and vegetables. These crispy pork chops make for a delicious, traditional dinner without spending a long time in the kitchen!

Crispy Pork Chops and Roasted Vegetables

The one-pan oven-baked dinner is full of autumn herb flavor with French inspiration. Boneless pork chops are coated in breadcrumbs, Dijon mustard, and herbs de Provence before being baked alongside green beans and delicate squash for a satisfying meal with easy cleanup! 

How long will Crispy Pork Chops and Roasted Vegetables last for?

Crispy pork chops last for 3 to 4 days in the refrigerator. To retain freshness, keep them in a shallow, airtight meal prep container or wrap them up tightly in aluminum foil or plastic wrap. The roasted vegetables last for the same amount of time, so you can pack the meal into a three-compartment meal prep container and store it in the refrigerator for up to 4 days. 

Can Crispy Pork Chops and Roasted Vegetables be frozen?

Yes, you can freeze crispy pork chops. Wrap them in aluminum foil or plastic wrap and place them in freezer bags or containers. When properly wrapped, your crispy pork chops will retain their texture and taste for up to 3 months in the freezer. You can freeze the roasted green beans and squash, too. We recommend freezing the entire meal separately, but you can bring the crispy pork chops and roasted vegetables back together again for meals in the future.

Crispy Pork Chops and Roasted Vegetables

Crispy Pork Chops and Roasted Vegetables Ingredients:

  • 4 (4 oz.) boneless pork chops  
  • 2 teaspoon herbs de Provence  
  • ½ teaspoon sea salt  
  • ¼ teaspoon garlic powder  
  • ½ cup gluten-free breadcrumbs  
  • 1 large egg  
  • 2 teaspoon Dijon mustard  

For Vegetables  

  • 2 tablespoon olive oil, divided  
  • 5 cups green beans, trimmed  
  • 3 cups delicata squash, cut in half lengthwise/seeds removed/sliced into ½-inch pieces 
  • 1 tablespoon honey  
  • Sea salt and pepper to taste  
Crispy Pork Chops and Roasted Vegetables

How do you make Crispy Pork Chops and Roasted Vegetables?

We mentioned how easy this pork meal prep recipe is, right? Crispy pork chops and roasted vegetables is a one-pan meal, which means you cook everything on a single sheet pan. It also means fewer dishes to wash. We're saving you time, energy, and water! 

Since this is a sheet pan recipe, start by preheating your oven to 425 degrees. Get your sheet pan ready for cooking by greasing it with olive oil or cooking spray - don't skimp on the oil. Put the green beans in a bowl and drizzle them with olive oil and toss. Put the green beans in the middle of the baking sheet. Use the same bowl for the squash, but drizzle with honey and coat in olive oil. Place the squash below the green beans and sprinkle both with salt & pepper. The vegetables are ready for roasting - all we need is the crispy pork chops! 

Crispy Pork Chops and Roasted Vegetables

Next, grab two more bowls - one for the breading and another for the egg and Dijon mustard. Mix the breadcrumbs, herbs de Provence, garlic powder, and sea salt in one bowl, and set aside. Crack the egg into the other bowl and mix with Dijon mustard. Take each pork chop and dip it in the egg & mustard mixture, shake off any excess, and dredge it in the breadcrumb mix. Repeat this process until all of the pork chops are covered. Place the breaded pork chops on the sheet pan with the vegetables and bake for 15 minutes. Flip the chops and vegetables, then bake for another 15 minutes. After the second flip and additional cook time in the oven, you have crispy pork chops and roasted vegetables. We told you that was easy!

Crispy Pork Chops and Roasted Vegetables

How to portion Crispy Pork Chops and Roasted Vegetables?

This pork meal prep recipe yields 4 meals. So, grab four of your favorite three-compartment meal prep containers (here's our favorite). Place one crispy pork chop and 2 cups of vegetables in each one. 

Swaps and Alterations:

Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.

More crispy meal prep recipes:

Crispy Pork Chops and Roasted Vegetables

Other tips for making Crispy Pork Chops and Roasted Vegetables:

  • Find the best quality pork chops you can afford. Look for heritage pork, which is from pigs that roam and forage outdoors. 
  • Season pork chops with a generous amount of salt & pepper for more flavor. 
  • Use a meat thermometer to check for doneness. If the pork chop's internal temperature is over 145 degrees, they dry out quicker.
Crispy Pork Chops and Roasted Vegetables
Crispy Pork Chops and Roasted Vegetables

Crispy Pork Chops and Roasted Vegetables

The one-pan oven-baked dinner is full of autumn herb flavor with French inspiration. Boneless pork chops are coated in breadcrumbs, Dijon mustard, and herbs de Provence before being baked alongside green beans and delicata squash for a satisfying meal with easy cleanup!
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: dinner, Lunch, Main Dish
Cuisine: French
Diet: Gluten Free
Keyword: dinner, gluten free, high protein, lunch, Pork, pork chop
Servings: 4 servings
Calories: 385kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 4 4 ounce boneless pork chops
  • 2 teaspoon herbs de Provence
  • ½ teaspoon sea salt
  • ¼ teaspoon garlic powder
  • ½ cup gluten-free breadcrumbs
  • 1 large egg
  • 2 teaspoon Dijon mustard

For Vegetables

  • 2 tablespoon olive oil divided
  • 5 cups green beans trimmed
  • 3 cups delicata squash cut in half lengthwise/seeds removed/sliced into ½-inch pieces
  • 1 tablespoon honey
  • Sea salt and pepper to taste

Instructions

  • Preheat oven to 425ºF and liberally grease a large baking sheet with olive oil or cooking spray. Combine green beans in a medium mixing bowl and drizzle with 1 tablespoon of olive oil. Toss to coat. Spread green beans on the center of the baking sheet. Add squash to bowl and drizzle with honey and remaining tablespoon of olive oil. Toss to coat. Spread evenly on top or bottom of the baking sheet. Season green beans and squash with salt and pepper.
  • Add breadcrumbs, herbs de Provence, garlic powder, and sea salt to a shallow bowl and stir. Heat egg and Dijon mustard in a separate shallow bowl. Dip each pork chop in egg mixture shaking off excess, then dredge in breadcrumbs on all sides. Place onto the baking sheet. Repeat with remaining pork chops.
  • Bake for 30 minutes, turning pork chops, acorn squash, and green beans after 15 minutes.
  • Place 1 pork chop in large compartments of 4 white MPOF containers. Divide green beans and squash between small compartments.

Nutrition

Serving: 1meal | Calories: 385kcal | Carbohydrates: 37g | Protein: 28g | Fat: 16g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

15 Easy Mediterranean Diet Meal Prep Recipes

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The Mediterranean Diet is all about eating wholesome ingredients!

Lots of olive oil, whole grains, fresh fruit and vegetables, beans and fish! It's considered one of the all-around best ways of eating. Not only is it healthy, but it is easy, flavorful and meal prep friendly! And the best part, it is also cost-effective. There really isn't much not to love about this style of eating! So, why not take your taste buds on a journey to the other side of the world and get meal prepping with some of the brightest flavors available!

Studies have found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. The meal plan, which is more of an eating style than a restricted diet, has also been linked to stronger bones, a healthier heart and longer life.

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil.

Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet.

Jump to the Recipe

Key components of the Mediterranean diet according to the Mayo Clinic include...

The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

Here are 15 Easy Mediterranean Diet Meal Prep Recipes that we really enjoy!

Mediterranean Style Meal Prep Bowls

Mediterranean Style Meal Prep Bowls

Tofu Tikka Masala

Vegan Tofu Tikka Masala

Mediterranean Pasta Bake

Mediterranean Pasta Bake

Mediterranean Quinoa Salad

Mediterranean Roasted Eggplant Salad

Mediterranean Roasted Eggplant Salad

Mediterranean Stuffed Bell Peppers

Mediterranean Kale, Cannellini & Farro Stew

Super Easy Falafel Meal Prep

Easy Falafel Meal Prep--3

Flavorful One-Pan Mediterranean Pork Chops for Busy Weeknights

Flavorful One-Pan Mediterranean Pork Chops for Busy Weeknights

Mediterranean Chicken Shawarma Bowl

Pan Seared Salmon

Mediterranean Pork Tenderloin & Couscous In The Slow Cooker

One Pan Baked Cod & Veggies

sheet pan fish and veggies 25 min

Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce 

Sweet Potato Wedges with Tahini

Sweet Potato Wedges With Tahini

Shawarma-Spiced Beef and Couscous

MPOF Shawarma-Spiced Beef and Couscous5

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mediterranean diet meal prep

Pulled Pork Sliders With Sweet Potato Buns

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Pulled pork sliders with sweet potato "buns" are a Whole30 meal prep that'll surprise you with how good it is! Pork cooks in the crockpot all day!

We’ve got some more Whole30-approved meal prep goodness coming at you with this one, fam! Whether it’s the middle of January and you are neck deep in your annual cleanse or you just want to enjoy summer vibes without the hassle of firing up the grill, these pulled pork sliders are a fun and super easy addition to your regular meal prep recipes.

Pulled Pork Sliders with Sweet Potato Buns Ingredients

Pulled Pork Sliders With Sweet Potato Buns
  • 1 pound pork shoulder
  • 1 cup water
  • Himalayan sea salt, to taste
  • Black pepper, to taste
  • 4 pickles
  • 1 tomato, sliced
  • ¼ red onion, sliced
  • 4 cups romaine lettuce
  • 2 large sweet potatoes, cut into large 1-inch rounds
  • Optional Whole30 approved condiments for serving

How to Make Pulled Pork Sliders with Sweet Potato Buns

The namesake ingredient for these pulled pork sliders is made in a slow cooker, which means deliciously tender and juicy meat for you with very little effort. The pork will do its thing in our favorite magical contraption for 6-8 hours, making this the perfect weekday meal prep recipe. Simply add the pork to your crockpot in the morning before work, and come home to beautifully cooked meat that’s ready to lead you into step two. Sweet potato buns might sound fancy, but they’re super easy to make- another element of this meal prep recipe that requires minimum prep and effort from you. Simply slice and bake- that’s it! The natural flavor of the sweet potatoes really brings out the subtle sweetness of the pork, and the combination is pretty darn tasty.

Sweet Potato Nutrition

Did you know that sweet potatoes are actually really healthy? It can be easy to forget when they carry a name like “potato,” but these orange root vegetables are rich in Vitamins A and C, and their complex carb structure makes them a great choice for breakfast or a mid-day energy boost. We’re huge fans around here, and the use of sweet potatoes as “buns” makes them even more accessible, especially when adapting paleo or Whole30 meal prep recipes.

How to Store and Serve Pulled Pork with Sweet Potato Sliders

Pulled Pork Sliders With Sweet Potato Buns

This will keep in meal prep containers for 4 to 5 days as long as they're airtight. You can reheat everything easily in a casserole dish or wrap the sliders in foil to prevent the meat from drying out. Then, reheat in a moderate oven (350 F) for 15 to 20 minutes until completely hot.

Bonus, though! You can totally freeze pulled pork and sweet potato sliders as long as they're wrapped in an airtight way. Defrost in the fridge overnight or in a low oven wrapped in foil.

It's a pretty filling Whole30 meal prep on its own, but feel free to serve with some roasted broccoli or a green salad with lots of veggies. A Dijon-based dressing would go really well with this.

How to Customize Pulled Pork with Sweet Potato Sliders

This recipe is 100% Whole30-friendly as is, but feel free to add any approved toppings that you’d like to. The more the merrier when it comes to condiments and slider additions, are we right? Let us know how you like to dress yours in the comments below!

If you like the looks of this and aren't following Whole30, add whatever feels right here to you!

Pulled Pork Sliders With Sweet Potato Buns

MORE Whole 30 Recipes To Meal Prep

Whole30 Pulled Pork Sliders Meal Prepblog
Pulled Pork Sliders With Sweet Potato Buns

Pulled Pork Sliders With Sweet Potato Buns

Tasty sliders with Sweet potato “buns” stuffed and with crockpot pulled pork and your favorite burger toppings.
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Prep Time: 10 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Pork
Servings: 4 meals
Calories: 358kcal
Author: Nick Quintero

Ingredients

  • 1 pound pork shoulder
  • 1 cup Water
  • salt & pepper as desired
  • 4 pickles
  • 1 large tomato sliced
  • ¼ red onion sliced
  • 4 cups romaine lettuce
  • 2 large sweet potatoes cut into 1" rounds

Optional

  • any Whole30 approved toppings

Instructions

  • Add pork shoulder to a crockpot with water, salt, and pepper and cook on medium for 6-8 hours, until tender and fall apart. Remove from the crockpot and shred with a fork.
  • Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
  • While the pork is cooking, bake your sweet potato “buns” by slicing 2 large sweet potatoes with a knife into thick rounds. Transfer to the baking sheet and bake for 30-40 minutes, until fork tender.
  • Prepare your condiments while the sweet potato rounds are baking.
  • To assemble, stack rounds with red onion, tomato, pickle, and ~¼ cup shredded pork with another sweet potato round on top to form a slider. Secure with tooth picks. Repeat until you’re out of sweet potatoes and pork.
  • Divide lettuce between 4 meal prep containers and lay sliders on the lettuce. Serve with your favorite Whole30 approved condiments. Store sliders in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 servings:
24g Protein | 25.7g Carbs | 17.2g Fat | 4.7g Fiber | 358 Calories

Nutrition

Serving: 1meal | Calories: 358kcal | Carbohydrates: 25.7g | Protein: 24g | Fat: 17.2g | Fiber: 4.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Bacon Wrapped Chicken Meal Prep

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 Bacon Wrapped Chicken Meal Prep

Bacon Wrapped Chicken meal prep is a Whole30 recipe made in a skillet in less than 20 minutes! Filling, delicious and packed with protein. Pair with your favorite veggies and sweet potato fries for an easy meal. 

Bacon Wrapped Chicken Meal Prep. Yup, you read that right. Everything is better when it's wrapped in bacon, right? Who would have thought you could have such an easy and incredible meal for lunch at work?! And bacon? Next to avocado, it is seriously the best thing ever. We know you agree!

Keep this high-protein and low carb by serving it alone or ramped up the fiber and carbs by adding in coconut oil roasted brussels sprouts and sweet potato fries. So, whether you are doing Whole30 or not we highly recommend making this meal. All of your co-workers will have food envy when they smell this coming from your office.

Bacon Wrapped Chicken Meal Prep Ingredients:

How to Make Bacon-Wrapped Chicken

You wrap the bacon around the chicken. Then you cook the bacon briefly in the skillet, so it gets a bit crispy. The whole thing bakes in the oven, so it's a pretty hands-off process. In less than 20 minutes or so, the chicken is ready. In the meantime, you can add some veggies to the process by putting them on a sheet pan alongside the chicken (just be sure to remove the chicken, because it will probably finish faster than the veggies, depending.) We're calling for sweet potato fries (which you can pop into the air fryer while the chicken bakes) and Brussels sprouts, which you can steam or roast in the oven alongside the chicken.

How to Store Bacon-Wrapped Chicken Meal Prep

Once this is prepped, it will keep in the air-tight meal prep containers for up to 4 days. Feel free to reheat everything in the microwave or in in the oven at around 350 F for about 10 to 15 minutes.

You can freeze all components of this chicken meal prep. The bacon might not revive well once you reheat it, but you can always wrap it in fresh bacon!

Substitutions and Alterations

Feel free to roast other veggies alongside the chicken if you want to turn this into a sheet pan dinner. In that case, we'd recommend starting the veggies first while you're dealing with the bacon-wrapped chicken in the skillet. Then, you can add the veggies (cut up some sweet potatoes and slice the Brussels sprouts in half) right to the rimmed baking sheet with the chicken if you like. Bacon and Brussels sprouts are especially good together.

Or, use a different cut of chicken (thighs would work), or change the veggies entirely. Yukon gold potatoes and broccoli are a good combo. Or go totally all bacon with our Bacon-Wrapped Potato Wedges recipe.

Tip for Chicken Breast Prep

If your chicken breast is very thick, pound it down with a mallet so it's thinner first. You want each breast to be evenly sized all the way through so the chicken and bacon cook perfectly. 

READ MORE: Salmon & Bacon Rice Meal Prep

 

Bacon Wrapped Chicken Meal Prep Recipe

Bacon Wrapped Chicken Meal Prep

Whole30 Bacon Wrapped Chicken made in a skillet in less than 20 minutes! Filling, delicious and packed with protein. Pair with your favorite veggies and sweet potato fries for any easy meal. 
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Bacon, Chicken, Meal Prep
Servings: 4 servings
Calories: 451kcal
Author: Nick Quintero

Ingredients

  • 4 4-oz boneless chicken breasts
  • 8 slices paleo-friendly bacon
  • 1 tsp. paprika
  • 1 teaspoon thyme
  • 1 teaspoon onion powder
  • Salt & pepper to taste

Instructions

  • Heat a large oven-safe skillet on the stove over medium heat. Preheat the oven to 350 F.
  • Wrap 2 slices of bacon around each chicken breast. If your chicken breast is very thick, pound it down with a mallet so it's thinner first. You want each breast to be evenly sized all the way through so the chicken and bacon cook perfectly. 
  • Place each wrapped chicken breast on the preheated skillet. Cook 3 to 4 minutes on each side.  
  • Place the skillet in the oven. Bake at 350 F 10 minutes. This makes the bacon extra crispy! 
  • Serve with your favorite vegetable and a side of sweet potato fries. 

Video

Notes

Nutrition for 1 out of 4 servings (does not include sides):
30g Protein, 5g Fat, 0g Carbs
Nutrition for 1 out of 4 servings with ½ cup brussels sprouts, 1 cup sweet potatoes, 1 tbs coconut oil to cook vegetables:
35g Protein, 19g Fat, 35g Carbs
 
 
Recipe Courtesy Of SkinnyFitALicious

Nutrition

Serving: 1meal | Calories: 451kcal | Carbohydrates: 35g | Protein: 35g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Bacon Wrapped Chicken Meal Prep Recipe

Korean Beef Bowl (Sticky Beef) - Easy 15 Minute Meal Prep

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This is one of my favorite meal preps, probably ever. 15 Minute Meal Prep - Korean Beef Bowl with rice. It has so much flavor and there are even ways to customize it.

Dinner doesn't get much easier (or more delicious) than this! Ground beef recipes are always a go-to for quick and easy meals, but let’s be honest—they can sometimes feel a little predictable, like tacos or spaghetti.

Enter this sticky beef recipe, which is anything but boring. Packed with flavor, a little spice, and a hint of sweetness, this dish is sure to be a hit with both adults and kids alike. Plus, it’s incredibly simple to make and perfect for busy weeknights when you need to get dinner on the table fast.

korean-beef-bowl-ingredients

Why This Sticky Beef Recipe Stands Out:

This Korean beef recipe is the perfect balance of savory, sweet, and a little spicy. The sesame oil and chili oil give it a rich, nutty flavor with just the right amount of heat. The brown sugar adds a hint of sweetness, making it a crowd-pleaser for both kids and adults. It's not your average ground beef dinner—this dish is bursting with flavor and texture.

Tips for Making This Recipe:

  1. Customize the Heat Level: The chili oil adds a bit of spice, but you can adjust it to suit your taste. Add more chili oil for a spicier kick, or leave it out entirely if you’re serving picky eaters. I usually add sriracha over the top, when I'm ready to eat.
  2. Add Vegetables: Want to make this meal even more balanced? Toss in some veggies like bell peppers, snap peas, or broccoli while you cook the beef. They’ll soak up all that delicious sauce, adding even more flavor to the dish.
  3. Use Different Proteins: While ground beef is perfect here, you can swap it out for ground turkey, bison, pork, or chicken for a lighter or leaner option.
  4. Make it Gluten-Free: Simply substitute the soy sauce with tamari or coconut aminos to make this dish gluten-free.
  5. Cut down on cook time: Try using the Minute Rice Cups of pre-cooked rice. You can heat up 1-cup portions in just one minute.

How to Store and Reheat:

Storing: Store leftovers in an airtight container in the refrigerator for up to 3 days. You can find more information about the meal prep containers that I recommend, HERE.

Reheating: To reheat, warm in a skillet over medium heat until heated through, or microwave in 30-second intervals, stirring occasionally. If the sauce thickens too much during storage, add a splash of water or broth when reheating.

This sticky Korean beef recipe proves that a quick dinner doesn’t have to be boring. The flavorful sauce combined with tender ground beef and jasmine rice makes for a meal that’s both satisfying and delicious. Whether you’re whipping it up for a weeknight meal or adding it to your meal prep rotation, this recipe is sure to become a new favorite.

Give this sticky beef recipe a try and let us know what you think! Don’t forget to share your creations with us on social media by tagging @MealPreponFleek.

sticky beef and rice korean beef (2)

For more Asian Inspired Meal Prep, here are some of good ones:

Happy cooking!

sticky beef and rice korean beef (2)

Easy Korean Beef Bowl - Sticky Beef Bowl

Make this Korean Beef Bowl meal prep for your husband of boyfriend. He'll love it and you can thank me later.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Lunch
Cuisine: Korean
Keyword: Beef
Servings: 4 servings
Calories: 707kcal
Author: Meal Prep Mondays

Ingredients

  • 1.5 pound ground beef
  • 3 cups jasmine rice
  • ¼ cup brown sugar packed
  • ¼ cup reduced sodium soy sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon chili oil or more to taste
  • 1 tablespoon vegetable oil
  • 1 tablespoon garlic minced
  • 2 ea green onions thinly sliced

Instructions

  • In a small bowl, whisk together brown sugar, soy sauce, sesame oil, red pepper flakes and ginger.
  • Heat vegetable oil in a large skillet over medium high heat. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  • Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  • Serve immediately, garnished with green onion and sesame seeds, if desired.

Video

Nutrition

Serving: 1meal | Calories: 707kcal | Carbohydrates: 48g | Protein: 34g | Fat: 41g | Saturated Fat: 14g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 2g | Cholesterol: 121mg | Sodium: 693mg | Potassium: 585mg | Fiber: 1g | Sugar: 14g | Vitamin A: 7IU | Vitamin C: 1mg | Calcium: 63mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Green and Hot Bison Burger Bowl

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Table of Contents

I recently had an unforgettable meal at Ted's Montana Grill —their Green and Hot Burger blew me away with its bold flavors! That amazing combo inspired me to recreate it for meal prep this week, and let me tell you, it’s the perfect mix of spicy, creamy, and hearty.

This Green and Hot Bison Burger Bowl is not only packed with flavor but also provides a healthy balance of protein, fats, and carbs to fuel your day. Ready to make your own? Let’s dive into this simple and delicious meal prep recipe.

Ingredients for Four Burger Bowl Meal Preps:

  • 2 lbs ground bison
  • 2 avocados
  • 3 jalapeños
  • 1.5 lbs Baby Dutch yellow potatoes
  • ½ cup shredded pepper jack cheese (or your favorite cheese)
  • 1 lime
  • 1 tablespoon sea salt
  • Primal Kitchen Special Sauce (or your favorite burger sauce)

Why Bison?

Bison is a great alternative to beef for a leaner, lower-calorie protein option. It’s also rich in essential vitamins and minerals, with a better omega-6 to omega-3 ratio, which is known to reduce inflammation. So if you’re looking to switch things up from traditional ground beef, bison is a fantastic choice!

How to Make Your Green and Hot Bison Burger Bowls:

  1. Prepare the Potatoes:
    • Preheat your oven to 400°F.
    • Wash and halve the Baby Dutch yellow potatoes. Toss them in olive oil and season with sea salt.
    • Spread them out evenly on a baking sheet and roast for about 25-30 minutes, or until golden and crispy on the outside.
  2. Cook the Bison Patties:
    • While the potatoes are roasting, form your ground bison into four equal-sized burger patties.
    • Heat a skillet over medium-high heat, and cook the patties for about 4-5 minutes per side or until they reach your desired level of doneness. Bison is leaner than beef, so be careful not to overcook to retain moisture.
    • In the last minute of cooking, top each patty with shredded pepper jack cheese and let it melt.
  3. Prepare the Jalapeños and Avocados:
    • Slice the jalapeños into thin rings, and sauté them briefly in the same skillet where you cooked the bison burgers, about 1-2 minutes. This adds some heat and flavor to your bowls.
    • Halve and slice the avocados, squeezing fresh lime juice over them to keep them vibrant and fresh.
  4. Assemble the Bowls:
    • Divide the roasted potatoes among four meal prep containers.
    • Add one bison patty to each container, topped with sautéed jalapeños.
    • Add slices of avocado to each container and drizzle with Primal Kitchen Special Sauce or your favorite burger sauce.
    • Garnish with an extra squeeze of lime if desired.

Macros Per Meal:

  • Calories: 665.5 kcal
  • Protein: 57.91 g
  • Fat: 37.67 g
  • Carbs: 38.6 g

This meal offers a great balance of macronutrients, making it perfect for post-workout recovery or to keep you energized throughout the day. The bison provides a lean source of protein, while the avocado and cheese add healthy fats, and the potatoes give you the carbs you need to stay fueled.

Why You’ll Love This Meal Prep:

  1. High in Protein: With nearly 58g of protein per serving, this burger bowl is a fantastic option for building muscle and staying full longer.
  2. Nutrient-Rich: Bison is packed with iron, zinc, and other vital nutrients that support overall health.
  3. Bold Flavors: The combination of spicy jalapeños, creamy avocado, and melted pepper jack cheese creates a mouth-watering flavor profile.
  4. Easy to Prepare: With just a few simple ingredients, this meal is quick and easy to throw together, making it perfect for meal prepping.

How to Store:

  • Store the meal prep bowls in airtight containers in the refrigerator for up to 4 days. Be sure to store the avocado with lime juice to prevent browning. If you're worried about the avocado turning brown, you can always add it fresh each day.

How to Reheat:

  • To reheat, pop the bison patty and potatoes in the microwave for 1-2 minutes, or until warmed through. Add the avocado and sauce after reheating to keep the fresh flavors intact.

This Green and Hot Bison Burger Bowl is an absolute must-try for anyone looking to meal prep with bold flavors and balanced nutrition. The combination of roasted potatoes, spicy jalapeños, creamy avocado, and lean bison will keep your taste buds satisfied and your body fueled for whatever the day throws at you.


Save this recipe for later and give it a try! Don’t forget to tag @MealPreponFleek when you make your own Green and Hot Bison Burger Bowl. I can’t wait to see your creations! 💪🏽

Sweet Potato Chicken Poppers (AIP friendly)

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Table of Contents

Looking for a healthy, delicious, and easy-to-make meal prep recipe? Look no further! These AIP-friendly (Autoimmune Protocol) Chicken Poppers with shredded sweet potatoes and broccoli are perfect for anyone following the AIP diet or simply seeking a nutrient-packed meal.

With just a few simple ingredients, you'll have four meals ready to go, and they’re perfect for lunch or dinner. Plus, at only 337 calories per meal, they fit seamlessly into a balanced meal plan.

Sweet Potato Chicken Poppers

These sweet potato and chicken poppers are adult and kid-approved! Sweet potatoes sneak in a dose of fiber and beta carotene while herby cassava powder keeps the recipe paleo-friendly. They bake up golden brown in under 30 minutes with plenty of servings to last through the week.  

Sweet Potato Chicken Poppers

Sweet Potato Chicken Poppers Ingredients:

  • 1 lb. lean ground chicken  
  • 2 cups shredded sweet potato  
  • ¼ cup Paleo Powder Cassava + AIP Powder 
  • 2 tablespoon finely chopped chives  
  • 1 tablespoon olive oil  
  • 4 cups broccoli florets, steamed 
  • ½ teaspoon sea salt  
  • ½ cup paleo compliant ketchup  
Sweet Potato Chicken Poppers

Instructions

  1. Preheat the Oven:
    Preheat your oven to 400ºF and lightly grease a medium baking sheet with cooking oil or line it with parchment paper.
  2. Prepare the Chicken Mixture:
    In a medium mixing bowl, combine the ground chicken, shredded sweet potato, Paleo Powder, chopped chives, and olive oil. Stir well to combine until evenly mixed.
  3. Form the Chicken Poppers:
    Scoop 2 tablespoons of the mixture into your hand and form it into a ball. Gently press to create a small patty (this recipe makes about 16 poppers). Place the patties on the prepared baking sheet about ½ inch apart.
  4. Bake:
    Bake the chicken poppers in the preheated oven for 20-25 minutes until they are fully cooked and lightly golden on the outside.
  5. Assemble the Meal Prep Containers:
    Divide the steamed broccoli between the smaller compartments of your 4 Meal Prep on Fleek containers. Add four chicken poppers to each large compartment and include a small cup of paleo-compliant ketchup for dipping.
  6. Store:
    Let the meals cool down before placing the lids on the containers and storing them in the refrigerator. These meals can be stored for up to 4 days.
Sweet Potato Chicken Poppers

Commonly Asked Questions About the AIP Diet

1. What is the AIP Diet?
The AIP (Autoimmune Protocol) diet is a modified version of the paleo diet designed to reduce inflammation and help heal the gut in people with autoimmune diseases. It eliminates foods that may trigger inflammation, such as grains, legumes, dairy, eggs, nuts, seeds, nightshade vegetables, and refined sugar. The diet focuses on nutrient-dense, anti-inflammatory foods to promote healing. Read more here

Sweet Potato Chicken Poppers

2. Can I eat sweet potatoes on the AIP diet?
Yes! Sweet potatoes are a great source of complex carbohydrates and are fully compliant with the AIP diet. They are also rich in vitamins and minerals, making them a nutritious addition to your meals.

3. What is Paleo Powder, and why is it AIP-friendly?
Paleo Powder is a blend of AIP-compliant seasonings that add flavor and texture to meals. The "Cassava + AIP Powder" used in this recipe is specifically formulated to avoid common allergens and irritants while offering a versatile coating for meats and vegetables. It’s free of grains, gluten, dairy, nightshades, and nuts.

Sweet Potato Chicken Poppers

4. What are the health benefits of following the AIP diet?
The AIP diet is designed to reduce inflammation and support overall gut health. People who follow this diet often report improvements in autoimmune symptoms, reduced joint pain, better digestion, and increased energy levels. It can also help with food sensitivities and allergies.

5. Can I eat ketchup on the AIP diet?
Yes, but it must be paleo-compliant ketchup. Most store-bought ketchups contain added sugars and nightshades (like tomatoes), which are not AIP-compliant. Paleo ketchup, often made with ingredients like beets or carrots, is free of these common irritants and suitable for those on the AIP diet.

6. What are some alternatives to broccoli for AIP meal prep?
If you’re looking for alternatives to steamed broccoli, try AIP-friendly vegetables like Brussels sprouts, cauliflower, asparagus, or leafy greens like kale and Swiss chard. These vegetables are nutrient-dense and pair well with the flavors in this recipe.

Sweet Potato Chicken Poppers

How to Store

  • Refrigeration: Store the meal prep containers in an airtight container in the refrigerator for up to 4 days. Make sure the chicken poppers and broccoli are cooled completely before sealing to prevent condensation and sogginess.
  • Freezing: You can freeze the chicken poppers for longer storage. Place them on a baking sheet to freeze individually, then transfer them to a freezer-safe bag or container for up to 3 months. The broccoli, however, does not freeze as well and may become soggy after reheating.

How to Reheat

  • Microwave: Reheat the chicken poppers and broccoli in the microwave for 2-3 minutes on medium heat, or until heated through. Make sure to stir halfway through to ensure even heating.
  • Stovetop: For crispier poppers, you can reheat the chicken poppers in a skillet with a bit of oil for 2-3 minutes on each side. The broccoli can also be reheated in a pan or quickly steamed again.
  • Oven: Place the chicken poppers on a baking sheet and reheat in a preheated 350ºF oven for 8-10 minutes or until heated through.

This Chicken Poppers with Sweet Potatoes and Broccoli meal prep is a delicious and AIP-friendly option for anyone looking to make healthy, flavorful meals in advance. The combination of lean ground chicken, sweet potatoes, and broccoli, paired with a paleo ketchup dip, makes it a satisfying lunch or dinner that aligns perfectly with the AIP diet. Plus, it’s easy to make and packed with nutrients!

Sweet Potato Chicken Poppers

Sweet Potato Chicken Poppers

These sweet potato and chicken poppers are adult and kid-approved! Sweet potatoes sneak in a dose of fiber and beta carotene while herby cassava powder keeps the recipe paleo-friendly. They bake up golden brown in under 30 minutes with plenty of servings to last through the week. 
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Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Chicken, dinner, gluten free, low calorie, low carb, lunch, paleo
Servings: 4 meals
Calories: 337kcal
Author: Nick Quintero

Ingredients

  • 1 lb. lean ground chicken
  • 2 cups shredded sweet potato
  • ¼ cup Paleo Powder Cassava + AIP Powder
  • 2 tablespoon finely chopped chives
  • 1 tablespoon olive oil
  • 4 cups broccoli florets steamed
  • ½ teaspoon sea salt
  • ½ cup paleo compliant ketchup

Instructions

  • Preheat oven to 400ºF and lightly grease a medium baking sheet with cooking oil or line with parchment paper. Combine ground chicken, shredded sweet potato, Paleo Powder, chives, and olive oil in a medium mixing bowl and stir well to combine.
  • Scoop 2 tablespoons of mixture into hand and form into a ball then gently press to create a small patty (16 total). Place on baking sheet ½ inch apart. Bake for 20-25 minutes.
  • Divide steamed broccoli between small compartments of 4 teal MPOF containers. Add 4 chicken poppers to each large compartment and a small cup of ketchup for dipping.

Video

Nutrition

Calories: 337kcal | Carbohydrates: 22g | Protein: 24g | Fat: 16g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cheeseburger Pizza Chicken Meal Prep

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Cheeseburger Pizza Chicken Meal Prep sounds like a lot of tasty buzzwords! This keto recipe is a mashup of pizza and cheeseburgers. Say no more!

This incredible comfort food meal prep idea is what you get when you combine two favorites, pizza, and cheeseburgers. Whodathunkit? It's gluten-free, low-carb, and ketogenic, and it can be yours tonight (and the night after that, and after that . . . you get the idea.) Instead of bread as the base, it's chicken!

This healthy meal prep is so hearty and filling you won't miss the bread at all. Serve it over top a large lettuce leaf if you want to simulate bread, or pick it up with one hand. But you might find it's a lot easier to eat this with a knife and fork. You do you!

Cheeseburger Pizza Chicken Meal Prep

Cheeseburger Pizza Chicken Meal Prep Ingredients

  • 1 pound boneless skinless chicken breasts, pounded thin
  • ½ cup Sir Kensington special sauce
  • 4 ounces Colby Jack cheese
  • 4 to 6 ounces ground beef, cooked
  • ½ small red onion, thinly sliced
  • ⅓ cup dill pickles, drained
  • Salt & pepper, to taste
  • 2 cups broccoli
Cheeseburger Pizza Chicken Meal Prep

How to Make Cheeseburger Pizza Chicken Meal Prep

It goes like this. The chicken breast is the bread. The cheese goes on top (that's the "pizza"), and the ground beef goes on top of that. Then you add more cheese, and the toppings, which include red onion, along with some salt and pepper to taste. Serve with a side of steamed broccoli and pickles, if you like. And that is your cheeseburger pizza chicken mash-up keto meal prep, friends. Oh, and let's not forget the special sauce!

Perhaps you've seen such an ingenious idea before with our Pizza Chicken Meal Prep Recipe?

What's Sir Kensington's Special Sauce?

So, we love anything called "special sauce," right? Sir Kensington is a condiment brand we're fans of because the ingredients are pronounceable and they tend to work well with keto and paleo diets. This one is plant-based, too—it's basically a seasoned mayo with paprika, mustard, and some other seasonings. We don't want to ruin the surprise, because then it wouldn't be special, would it?

Cheeseburger Pizza Chicken Meal Prep

How to Serve Cheeseburger Pizza Chicken Meal Prep

We like to prep this meal as directed and keep it in the fridge, as usual, in a sealed meal prep container. When it's time to reheat, put it in the oven briefly under high heat so the cheese re-melts a bit. Or, if you're so inclined, add more cheese and let it melt under the broiler.

We have specified serving this with a side of steamed or roasted broccoli (you can add the broccoli to the baking sheet if you like), but a green salad is great, too.

For those who aren't worried about carbs but who don't eat gluten, serve this with some homemade steak fries or roasted potatoes.

Cheeseburger Pizza Chicken Meal Prep

Substitutions and Alterations

Oh, this is a fun one to mess around with. Think about how you like cheeseburgers, and take it from there!

  • Use ground chicken, turkey, pork, or veal instead of beef, or come up with your own combination of ground meats for your favorite and best results, like you'd do with meatballs.
  • Use American cheese, cheddar, or maybe even jalapeno cheddar cheese instead of Colby Jack cheese.
  • For the full burger effect, garnish with sliced tomatoes and lettuce, or serve them alongside, like deconstructed toppings, with some of the special sauce drizzled over the top.
  • Swap red onion for white or yellow onion, based on what you've got on hand.
  • Use ketchup (sparingly, if you're watching carbs) or mustard if you can't find or don't like the special sauce.

READ MORE: Low-Carb Pizza Meal Prep Recipe Is Next On Your List!

Cheeseburger Pizza Chicken Meal Prep

Cheeseburger Pizza Chicken Meal Prep

Cheeseburger pizza has gone KETO! This recipe is a mashup between two favorite meals, cheeseburgers and pizza, without the bread!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 451kcal
Author: Nick Quintero

Ingredients

  • 1 pound chicken breast pounded thin
  • ½ cup Sir Kensington special sauce
  • 4 ounce Colby Jack cheese
  • 4-6 ounces lean ground beef cooked (nutrition calculated using 4 ounces of 93% lean ground beef)
  • ½ small red onion thinly sliced
  • ⅓ cup dill pickles drained
  • Salt & pepper to taste
  • 2 cups broccoli steamed or roasted

Instructions

  • Preheat oven to 375 degrees F.
  • Season chicken with salt and pepper, top with some special sauce, and transfer to a rimmed baking sheet.
  • Bake for 8-10 minutes. Remove from the oven, and top the chicken with cheese, ground beef, and sliced onions.
  • Bake for an additional 6-10 minutes or until the cheese has melted and onions are tender.
  • Remove from the oven and top with sliced pickles. Serve with a side of broccoli or a green salad.

Notes

Nutrition for 1 out of 4 servings (including broccoli on the side and using 4 ounces of 93% lean ground beef)
41g P | 10.5g C | 28.5g F | 2.5g Fiber | 451 Calories

Nutrition

Calories: 451kcal | Carbohydrates: 11g | Protein: 39g | Fat: 31g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 13g | Cholesterol: 129mg | Sodium: 883mg | Potassium: 404mg | Fiber: 3g | Sugar: 2g | Vitamin A: 950IU | Vitamin C: 144.4mg | Calcium: 260mg | Iron: 2.5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Frozen Yogurt Bark

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This frozen yogurt bark is the perfect after-school treat made with yogurt, fruit and dark chocolate chips. 🍓

And it’s made even easier with my Goodcook Ready Baking Sheet, which offers exceptional durability, even cooking, and a non-stick surface for flawless results every time.

INGREDIENTS

  • 2 cups Greek yogurt
  • 2-3 tablespoons agave/honey/maple syrup
  • ½ cup blueberries
  • ½ cup strawberries
  • ¼ cup dark chocolate chips

INSTRUCTIONS

  • Line a Baking Sheet with wax or parchment paper.
  • Pour the yogurt into the baking dish and spread evenly on the prepared baking sheet so that it fills the shape… About ½” thick
  • Top with the strawberries, blueberries and chocolate chips.
  • Place in the freezer until the yogurt is firm, about 3 hours.
  • Cut into 12-15 pieces, and enjoy cold.
  • Store leftovers in the freezer.

What toppings would you add to your yogurt bark? Comment below and let me know! 🍫🍌

Head to your local Target and grab your GoodCook Ready Baking Sheet to start creating fun and delicious snacks like this! With its reliable performance and easy release, it’s a must-have for any kitchen!

17 No Reheat Meal Prep Recipes

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No-Reheat Meal Prep Recipes will make your life so much easier, and make it faster for you to reach your meal prep goals for lunch and dinner. So good for when you are on the go!

We don’t always have access to a microwave, air fryer, oven, stove, or fire, but we still have to eat. And sometimes we're busy and taking the time to reheat something is maybe 10 minutes we don't have.

Sometimes it is our workplace limitations, or the electricity is temporarily off at home, or our children’s schools don't make it easy. Whatever the case may be, you can still stay focused on your meal prepping needs. There are plenty of nutritious and delicious meal preps that do not require reheating. Here are our favorite no-reheat meal preps!

17 No Reheat Meal Prep Recipes PIN

How to Keep No Reheat Recipes Safe?

Not all food must be reheated, but more often than not it does require being refrigerated and kept in an airtight container.

The reason for this is to reduce the risk of food poisoning due to an increase of bacteria in the food- especially food that is initially warmed, moist, and has been left out for two or more hours. It is also a good rule of thumb to keep cooked foods in the refrigerator for less than 5 days to prevent the risk of illness.

Freezing your food is typically the safer option for cooked food stored longer than 5 days, so plan ahead with your meal prepping needs. When transporting your prepped food, be sure to continue using your airtight containers. 

Jump ahead to No Reheat Recipes:

Breakfast

Protein Waffles

This is a great alternative to traditional waffles since this recipe actually offers a great source of protein which is something our bodies need to function and build muscle. These protein waffles also taste great and offer the opportunity to add cinnamon, dark chocolate, nuts, fruit, and other flavors.

(Carbs: 49g - Protein: 26g - Fat: 16g)

Pepperoni Pizza Egg Cups

Portable egg cups, also known as egg bites, are an easy way to meal prep while making a dozen at a time. These pizza egg cups bring together one of our favorite foods, i.e. pizza, with a low-carb and high-protein base. Guilt-free fine meal prep dining with plenty of flavors.

(Carbs: 23g - Protein: 26g - Fat: 26g) 

Smoked Salmon Lentil Breakfast Salad

Try a modern take on a lox bagel in the form of a salad! There's been plenty of times we have eaten all of the toppings on a lox bagel, so why not make it an entire salad? No-reheat meal prep for the win!

(Carbs: 36g - Protein: 28g - Fat: 18g)

Chickpea Frittata

Try this delicious eggless frittata that is packed with B vitamins and offers a new take on breakfast!

 (Carbs: 48g - Protein: 10g - Fat: 4g)

Sausage Lovers’s Hashbrown Casserole 

If you love sausage, regardless of what kind, this breakfast casserole offers satisfaction and satiation! Start your days off right with this no-reheat meal prep.

(Carbs: 13g - Protein: 23g - Fat: 13g)

Lunch and Dinner

Chicken Quinoa Salad 

Colorful and well-balanced, this salad is rich in protein and flavor with added zest and subtle sweet notes. This is a great dish on a hot day, when you especially won't want to reheat a m eal.

(Carbs: 32g - Protein: 64g - Fat: 5g)

Arugula Pesto Pasta  

Get your greens with this pasta! We love the mouthfeel, texture, and balanced flavors. The pine nuts add a nice crunch.

(Carbs: 62g - Protein: 28g - Fat: 34g)

Vegan Chipotle Bowl

Anytime we can add sweet potato to a dish, you know it's going to be delicious. This salad is perfect as a main dish or as a side. An inspired no-reheat meal prep!

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

Chicken Soba Noodle

A complete meal in a bowl! Not only is this a quick and easy dish to make, but it is also one that offers a unique complexity in flavor. This makes eating cold chicken and noodles a delight as a recipe you'll want to keep on hand.

(Carbs: 53g - Protein: 37g - Fat: 6g)

Tuna Poke Bowl

Poke bowls are one of the best ways to get high-quality fish proteins and fats in your diet, while not having to cook a lot in preparing them. This poke bowl recipe is among our favorites!

(Carbs: 7g - Protein: 27g - Fat: 7g)

Shrimp with Tomato and Avocado

Lime zest, creamy avocado, tangy tomato, sharp chives, cilantro, and tasty shrimp all mixed together make this a fantastic no-reheat lunch or dinner meal prep recipe.

(Carbs: 7g - Protein: 25g - Fat: 9g)

Turkey Wrap 

This new twist on a traditional wrap includes a kick of flavor from the chipotle lime avocado oil spread. Quick and easy to make, this will swiftly replace boring, tired-out, sandwiches.

(Carbs: 37g - Protein: 25g - Fat: 21g)

Chicken BLT Pasta Salad

If you love a good bacon, lettuce, and tomato sandwich, and you love salads, look no further! This is a great take on the traditional BLT and offers a slightly more healthy and flavorful variation.

(Carbs: 52g - Protein: 31g - Fat: 11g)

Cauliflower Rice Salmon Poke Bowl

This light lunch option offers more protein than carbs, so you shouldn't feel the need for a nap after this no-reheat meal prep.

(Carbs: 16g - Protein: 24g - Fat: 20g)

Cold Veggie Pizza

Cold pizza is a crowd favorite and this recipe goes straight to it. We love scooping up bites of arugula salad with our slices of veggie pizza.

(Carbs: 41g - Protein: 12g - Fat: 30g)

No-Reheat: Cuban Pasta Salad

My Cuban-inspired pasta salad! This no-reheat meal prep is full of fresh, bold flavors and is perfect for any lunch where you don’t have access to a microwave. Whether it’s for your kiddos, your partner, or yourself, this Cuban pasta salad is a crowd-pleaser.

Cuban pasta salad

Snacks

Superfoods Almond Butter Bars

Densely packed health food that still tastes great? Yes please. Portable, check! No-reheating needed? Check!

(Carbs: 20g - Protein: 4g - Fat: 10g) 

Healthy Oatmeal Muffins

We are not bluffin' with these muffins! You can go gaga over these fluffy, delicate, full of flavor muffins. They offer several health benefits and are a great no-reheat option!

(Carbs: 18g - Protein: 6g - Fat: 4g) 

No-Reheat Back-to-School Lunch Meal Prep: Cuban Pasta Salad

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Back-to-school season is here, and we all know that means busy mornings and the constant challenge of packing lunches that are not only tasty but easy to prepare.

Enter: My Cuban-inspired pasta salad! This no-reheat meal prep is full of fresh, bold flavors and is perfect for any lunch where you don’t have access to a microwave. Whether it’s for your kiddos, your partner, or yourself, this Cuban pasta salad is a crowd-pleaser. Let’s dive in!

Why This Cuban Pasta Salad is Perfect for Lunch

Who doesn’t love a cold pasta salad? It’s light, refreshing, and filled with textures and flavors that keep you full and satisfied. No reheating necessary! It’s ideal for school lunches, work, or any meal on the go. Plus, it’s packed with protein and veggies, making it a balanced meal without much effort.

Here’s What You’ll Need:

  • 20 oz. bow tie pasta (about 1 box), cooked according to package instructions
  • 4 oz. cubed or chopped salami for that savory bite
  • 6 oz. Beemster Swiss cheese, cubed for a creamy, nutty flavor
  • 1 pint cherry tomatoes, halved for some juicy freshness
  • ⅔ cup chopped dill pickles for a tangy crunch
  • ¼ small red onion, thinly sliced for a sharp, zesty kick
  • 2 heads romaine lettuce, chopped for added crunch and freshness
  • Caesar dressing, as the perfect creamy dressing to tie everything together

Optional Additions:

  • Pickled jalapeños for a spicy kick
  • Cilantro or green onions to freshen things up
  • Honey baked ham if you want to add even more protein to the mix

How to Make It:

  1. Cook the Pasta: Start by cooking your bow tie pasta according to the box instructions. Drain and let it cool completely. Cold pasta is best for this salad to prevent the lettuce from wilting.
  2. Chop the Ingredients: While your pasta is cooling, chop the salami, Swiss cheese, dill pickles, and red onion. Halve the cherry tomatoes and chop the romaine lettuce. If you’re adding pickled jalapeños, cilantro, green onions, or ham, prep those as well.
  3. Mix It All Together: Once the pasta has cooled, toss everything together in a large bowl—pasta, salami, Swiss cheese, tomatoes, pickles, onion, and lettuce.
  4. Dress It Up: Add Caesar dressing to taste and mix well, making sure all the ingredients are coated. Adjust the amount depending on how creamy you want it.
  5. Portion It Out: Divide the pasta salad into your meal prep containers. This recipe makes about 8 servings, depending on your portion sizes, so it’s perfect for prepping a whole week’s worth of lunches.

Storage Tips:

  • Keep it Fresh: Store your Cuban pasta salad in airtight containers in the refrigerator for up to 4 days. This will keep your salad crisp and flavorful.
  • Dressing Tip: If you prefer your salads less soggy, keep the Caesar dressing separate and toss it in right before eating.

Perfect for Busy School Days

This Cuban-inspired pasta salad is a game-changer for busy school mornings. It’s quick to prep, requires no reheating, and delivers big on flavor! The combination of savory salami, nutty Swiss cheese, tangy pickles, and fresh veggies makes this meal both fun and delicious. Plus, the Caesar dressing gives it a creamy, satisfying finish without overpowering the dish.

Ready to Try It?

Visit your local Kroger and grab some Beemster Swiss for your back-to-school meal prep! This Cuban pasta salad is not only easy and tasty, but it’s also versatile enough to customize to your family’s liking.

Whether you’re adding jalapeños for spice or honey-baked ham for extra protein, this no-reheat meal is sure to be a hit.

Give this recipe a try and be sure to tag me @MealPreponFleek if you do! I can’t wait to see your colorful, delicious creations!

#NoCookMeals #CubanPastaSalad #LunchMealPrep #MealPrepOnFleek

7 Protein-Filled Mid-Afternoon Snacks to Take the Edge Off

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Protein is extremely important for a person's health and daily dietary needs. Protein builds muscles, bones, cartilage, skin, hair, and nails. Protein repairs tissue and oxygenates red blood cells. Protein aids in digestion and hormone regulation.

The average person needs a minimum of 60 grams of protein per day and, the older we get or the more we workout, that amount increases to nearly 1 gram per pound we weigh or want to weigh.

For example a 150-pound person who regularly lifts weights should have closer to 150 grams of protein per day. Protein also keeps us feeling full longer, and this certainly helps for those mid-to-late afternoon hunger pains that bring the "hangry."

To help you get the nutrition you need while also taking the edge off to get through the rest of your day, we have put together our favorite 7 protein-filled mid-afternoon snack meal prep recipes!

Turkey Bacon Ranch Pinwheel Snack Boxes

With around 16g of protein per serving, this snack aims to satisfy hunger in a protein-dense way, while providing healthy energy via the inclusion of fresh side veggies! This healthy meal prep idea is actually much healthier than other more traditional turkey bacon ranch options because it doesn’t use any ranch dressing! Instead, it utilizes velvety cream cheese intermingled with ranch seasonings! Not only does this make for a healthy substitution, but we think it actually tastes richer and yummier than using a regular ranch dressing.

(Carbs: 4g - Protein: 16g - Fat: 18g)

High Protein Breakfast Egg Muffins

Egg cups like this High Protein Breakfast Egg Muffin Meal Prep recipe are one of our favorite ways to have a protein-packed meal and take your breakfast on the go or, in this case, save it for a mid-afternoon high protein snack. They are filling, flavorful, and versatile! Add sriracha, hot sauce, or ranch dressing for additional flavor.

(Carbs: 1g - Protein: 23g - Fat: 11g)

Protein Peanut Butter Energy Bites

These Protein Peanut Butter Energy Bites are high in protein, healthy fats, and fiber. In 10 minutes, you can make this snack with healthy ingredients you probably have in your pantry!

(Carbs: 10g - Protein: 8g - Fat: 5g) each

Protein Peanut Butter Energy Bites

Peanut Butter Chocolate Muffins

These intense chocolate muffins are a chocolate lovers’ dream, paired with a swirl of creamy peanut butter and low-glycemic sweetener, and are high in protein, making them great for breakfast, mid-afternoon snacks, or even dessert!

(Carbs: 47g - Protein: 25g - Fat: 34g)

Tuna Quinoa Salad in Endive Wraps

Taking only around 5 minutes to make, this tuna quinoa salad is perfect for a meal or as a mid-afternoon snack. It's packed with around 29 grams of protein from tuna, quinoa, and Greek yogurt, making it extremely tasty and healthy.

(Carbs: 34g - Protein: 29g - Fat: 3g)

Protein Freezer Waffles

These protein-rich freezer waffles are so easy and delicious! This recipe is made with only six ingredients and is high in protein, around 26 grams. Double or triple the batch and keep them in the freezer for upcoming weeks. Waffles are great for breakfast, but they're also an excellent choice for a mid-afternoon snack!

(Carbs: 49g - Protein: 26g - Fat: 16g)

Vegan Snickers Protein Bars

Get your sweet fix without all the sugar! These gluten-free, vegan protein bars contain less sugar and more protein than a typical candy bar for a hunger-curbing snack with zero guilt.

(Carbs: 37g - Protein: 17g - Fat: 13g)

Homemade Smoked Beef Jerky

(Carbs: 9g - Protein: 17g - Fat: 4g)

Keto Cracker Snack Boxes

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How to Make Keto Crackers

It’s a common misconception that a vegetarian lifestyle is void of healthy snack ideas which can be savored. Our keto crackers promise to be exciting, yet easily made gluten-free healthy snack ideas recipe. Watch how five simple ingredients can be used to create this awesome treat! Within 40 minutes you can have freshly baked crackers to add that crunchy treat with your cheese, nuts or veggies! 

Keto Cracker Snack Boxes

How Long Will Keto Crackers Last For?

If you store your crackers in an airtight container, they may remain fresh and delicious for one week. In the refrigerator, once stored in an airtight container, your crackers may last about two weeks. However, they may lose a bit of their crunch when placed in the refrigerator.

Keto Cracker Snack Boxes

Can Keto Crackers Be Frozen?

Keto crackers can remain frozen once they are properly stored. But why freeze your crackers when you can just freeze the dough and whip up a fresh batch of crackers?

Keto Cracker Snack Boxes

How Do You Make Keto Crackers?

Let’s get started with this awesome healthy snack ideas recipe! Are all your instruments and ingredients available? Then we have no time to waste.

Preheat your oven to 350 degrees. Mix all your dry ingredients together in your mixing bowl. Add in your water to your dry ingredients to form your dough. Place your dough within a large piece of parchment on to one side and fold the other side onto the top. Take your rolling pin and spread the dough into a thin sheet.

Once you have flattened your dough, peel off the top layer of the parchment. Using a large knife, cut the flattened dough into 1-inch squares. Slide the crackers from the parchment and place onto a baking tray. Bake for 20 to 25 minutes. Monitor towards the end to prevent your crackers from being burnt.

Once baked, allow your keto crackers to cool for 30 minutes and then break up into individual pieces. That’s it people - another simple and tasty healthy snack ideas recipe!

Keto Cracker Snack Boxes

How To Portion Keto Crackers?

This healthy snack ideas recipe serves four. We aren’t factoring in the vegetables or whatever you decide to complement your keto crackers with. Our compartmentalized containers are perfect for easy storage and reheating! 

Keto Cracker Snack Boxes

More Keto Healthy Snack Ideas Recipes

Healthy eating is medicine in itself. Here are a few other Keto recipes which you may also enjoy.

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Other Tips For Making Keto Crackers

Yes, improvement for your healthy snack ideas keto crackers is possible! Here are a few tips to achieve this.

  • Use almond flour instead of wheat flour. Almond flour burns faster than wheat which makes it possible to have crispy keto crackers within 25 minutes.
  • If your doe is too sticky, add some more almond flour until the texture improves.
  • Chill your dough before you roll it out for baking as chilling makes it easier to handle the dough.

Amazing how these rather bland keto crackers can make your dips, cheese, nuts, and vegetables taste all the more exotic and healthy! Baked up a batch of our cookies yet? Let us know how our healthy snack ideas keto crackers recipe turned out for you!

Keto Cracker Snack Boxes

Keto Cracker Snack Boxes Ingredients:

  • 1 ¼ cup almond flour
  • ½ teaspoon of sea salt
  • 1 tablespoon flaxseed meal
  • 3 tablespoons water
  • 1 teaspoon thyme

To serve:

  • 4 baby bell cheese
  • ½ cup macadamia nuts (or almonds)
  • Tomatoes, optional 
  • Cucumbers, optional
Keto Cracker Snack Boxes

Keto Cracker Snack Boxes

These easy keto crackers are made with just 4 ingredients and take about 5 minutes to prepare and put in the oven. Watch them closely as almond flour burns faster than wheat flour. Serve these crackers with cheese and veggies or nuts for a healthy on-the-go keto snack or light meal.
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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Snack
Cuisine: American
Keyword: keto, Meal Prep
Servings: 4 snacks
Calories: 388kcal
Author: Nick Quintero

Ingredients

For the crackers

  • 1 ¼ cup almond flour not almond meal
  • 1 tablespoon flaxseed meal
  • 1 teaspoon thyme
  • ½ teaspoon Sea Salt
  • 3 tablespoon Water

For serving

  • 4 baby bell cheese
  • ½ cup macadamia nuts or almonds
  • ½ cup cucumbers optional
  • ½ cup Cherry Tomatoes optional

Instructions

  • Preheat oven to 350 degrees.
  • Mix together all ingredients except water. Add the water, and mix to combine into a dough. If the dough seems too sticky, add a little extra almond flour.
    Keto Cracker Snack Boxes
  • Use a large piece of parchment and place the dough on one side, and fold the other side onto the top. Use a rolling pin to spread the dough out into a thin sheet.
    Keto Cracker Snack Boxes
  • Peel the top layer of parchment off, and use a large knife to cut crackers into 1-inch squares.
  • Carefully slide the crackers still on parchment onto a baking tray.
  • Bake for 20-25 minutes, carefully watching toward the end to prevent over-browning.
  • Allow crackers to cool for 30 minutes, and then break into individual pieces
  • Pack boxes with cheese, veggies, or nuts.
    Keto Cracker Snack Boxes

Video

Notes

Nutrition for 1 out of 4 servings (not including cucumbers and tomatoes) 14g Protein | 10.5g Carbs | 35.3g Fat | 5.8g Fiber | 388 Calories *Vegetables are optional based on your total carb needs for the day

Nutrition

Serving: 1snack box | Calories: 388kcal | Carbohydrates: 10.5g | Protein: 14g | Fat: 35.3g | Fiber: 5.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!