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!
Meal Prep Menu: Week 12
Coconut Oat Breakfast Cookies
Thank you to Now Real Food® for sponsoring this Coconut Oat Breakfast Cookies recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
Say yes to cookies for breakfast with these fiber-rich oat cookies complete with tropical coconut flavor from coconut flakes and coconut milk powder! This recipe becomes a complete meal by pairing cookies with antioxidant-rich berries and protein-packed Greek yogurt.
Back to school is in full swing, and that means our mornings are more rushed than ever. The best way to sweeten them up and make them nutritious? These Coconut Oat Breakfast Cookies. Yes, I said cookies for breakfast!
These cookies are sweetened with a bit of brown sugar, but not nearly as much as you'd find in regular cookies. Hence why we can feel good about enjoying them at breakfast! They also have heart-healthy oats, organic coconut milk powder (my new fave baking ingredient), and unsweetened shredded coconut that add fiber and natural sweetness. When paired with high-protein Greek yogurt and fresh berries, you have a complete, sweet meal that you can feel good about starting your day with.
I know you're wondering about this magical new baking ingredient that I've recently discovered, Coconut Milk Organic Powder. If you've been around here for a while, then you know Now Real Food® is my go-to brand for all things baking, and recently, pasta! Their monk fruit and erythritol are always in my baking cabinet. I even keep the erythritol on hand savory dishes like this! But now I can confidently recommend adding their new Coconut Milk Organic Powder to your baking collection, or even drinking collection!
The Organic Coconut Milk Powder comes directly from fresh, organic coconuts and is spray dried and then mixed with organic plant-based ingredients so it easily dissolves in hot water or coffee. It’s perfect for baking since it has a much longer shelf life than liquid coconut milk and does not require refrigeration. It can be used in sauces, smoothies, desserts, and wherever you want to avoid dairy milk but still enjoy its rich, creamy taste. And we all know how dreamy and creamy coconut milk is! Someone, please pour me a glass!
Given that food waste is kinda a big deal around here, having an ingredient like coconut milk organic powder on hand instead of the refrigerated kind that goes pretty quickly is a key product attribute for us! Plus, I know I'll never run out of ingredients when the urge to make a batch of cookies hits!
Now that you have the 4-1-1 on the coconut milk powder let's get back to variations on these cookies! As mentioned, I used shredded coconut, but don't think that's the only ingredient you can use here. Dried cranberries, or any dried fruit, nuts, seeds, chocolate chips (if you're feeling a need for something a little extra sweet), would all be delicious in these cookies!
The brown sugar can be subbed for coconut sugar or date sugar (my fave!), and the egg can be swapped with a vegan replacement to make these cookies fully vegan-friendly.
I chose to serve these with Greek yogurt for protein and berries for extra fiber and color, but cottage cheese, a dairy-free yogurt, or even a few hard boiled eggs, plus your favorite fruit, would make this a complete meal.
If you're just looking for a new morning or afternoon snack, skip the sides and enjoy the cookies with a cup of coffee or tea. And for the days or weeks when you're in the mood to share, double or triple the cookie recipe and bring them to your next birthday party or football gathering. Having healthy snacks on hand at parties like these makes it easier to stay on track with your macros for those who count.
Coconut Oat Breakfast Cookies Ingredients:
- 2 tablespoon Now Real Food® Coconut Milk Organic Powder
- ½ cup hot water
- 1 large egg
- ½ cup packed brown sugar
- 1 teaspoon vanilla extract
- 2 cups old fashioned oats
- ⅔ cup unsweetened coconut flakes
- 1 teaspoon baking powder
- ¼ teaspoon sea salt
For Serving
- 2 cups mixed berries
- 8 oz. low-fat Greek yogurt
Servings: 4 meals
Calories: 436kcal
Ingredients
- 2 tablespoon Now Real Food® Coconut Milk Organic Powder
- ½ cup hot water
- 1 large egg
- ½ cup packed brown sugar
- 1 teaspoon vanilla extract
- 2 cups old fashioned oats
- ⅔ cup unsweetened coconut flakes
- 1 teaspoon baking powder
- ¼ teaspoon sea salt
For Serving
- 2 cups mixed berries
- 8 oz. low-fat Greek yogurt
Instructions
- Preheat oven to 350ºF and line a large baking sheet with parchment paper. Add ½ cup of oats to a blender or food processor and blend until finely ground. Set aside.
- Whisk together coconut milk powder and hot water in a medium mixing bowl. Whisk in egg, brown sugar and vanilla extract.
- Stir in ground oats, whole oats, coconut flakes, baking powder and sea salt until oats are moistened. Transfer bowl to refrigerator for 20 minutes, until oats have absorbed most of the liquid.
- Drop 8 equal mounds of dough onto prepared baking sheet. Gently shape into round cookies using moist fingertips. Bake for 25-28 minutes, until cookies are golden brown. Cool cookies on baking sheet for 20 minutes at room temperature.
- Place 2 cookies in large compartments of 4 teal meal prep containers. Add 2 ounces of Greek yogurt to 4 small cups and place 1 in each small compartment. Add berries to side of yogurt cups.
Notes
Macros include yogurt and fruit.
Nutrition
Calories: 436kcal | Carbohydrates: 72g | Protein: 13g | Fat: 12g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Pumpkin Scones With Maple Glaze
Thank you to Now Real Food® for sponsoring this Pumpkin Scones With Maple Glaze recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
These sugar-free scones are a pumpkin lover's delight with plenty of pumpkin and spice to feed your craving! Because this recipe is low in sugar with satiating fats and fiber, they make a great breakfast option. Best of all, these scones are gluten-free and ready to enjoy in under an hour!
Ok, I know, I know. It's been 'pumpkin season for a month now. LOL But, better late than never, right? I will admit that these scones were a little delayed because I've been making pumpkin bagels on repeat for the last 6 weeks. Don't @ me. They are seriously so good! Did I mention the bagels are also freezer friendly? A meal preppers dream!
Ok, back to our extra tasty scones! I found a maple cream cheese at the grocery store and had been topping my bagels with that. While I was enjoying that basic fall combo, I was thinking of other ways to use my favorite (all year round 😉) monk fruit sweetener and scones popped into my head! Who doesn't love a scone with a hot cup of tea on a chilly winter morning? The cream cheese I was using on my bagels inspired the maple glaze! Can you think of better fall flavors than pumpkin and maple? I don't think so!
Let's keep it low sugar!
In keeping with my tradition of making recipes low sugar with monk fruit and erythritol, I used my favorite Now Real Food® Organic Pumpkin Spice Monk Fruit Sweetener. I love using their entire liquid monk fruit sweetener line because they add the sweetness you're looking for in a recipe without adding any calories! It's also 200x sweetener than traditional sugars, so a little bit goes a loooong way! And unlike other zero-calorie sweeteners, there is no funky aftertaste!
The pumpkin spice monk fruit has all the pumpkin spice flavor you're looking for in a matter of a few drops! There is no need to add any spices, sugars, etc., to get that fall flavor we look forward to all year long.
I use it in bagels, as you know 😉, muffins, my iced and hot coffee, oatmeal, smoothies, mixed into yogurt, cream cheese, cottage cheese, etc.! The ways to use the pumpkin spice monk fruit, or any of their monk fruit sweeteners, are literally endless!
Make it vegan!
Yes, this recipe, and entire meal prep, can be made vegan with two simple swaps! That's the other thing I love about the monk fruit sweeteners! They are all vegan, gluten-free, keto-friendly, etc., making it extra easy to adjust a recipe to meet almost all diets! If you want to make this recipe vegan, the egg can be replaced with a vegan egg alternative, and the cottage cheese swapped for dairy-free yogurt of choice.
So, if you're like me and enjoy some pumpkin spice flavor all year long, grab a couple of bottles (they will LAST!), so you can join me in making pumpkin spice an all-year-long trend.
Pumpkin Scones With Maple Glaze Ingredients:
For Scones
- 1 cup blanched almond flour
- ¼ cup coconut flour
- 1 teaspoon pumpkin spice
- ½ teaspoon baking powder
- ¼ teaspoon sea salt
- ¼ cup solid coconut oil
- ¼ cup unsweetened coconut milk (refrigerated variety)
- ⅓ cup pumpkin puree
- 1 large egg
- 2 teaspoon Now Real Food® Organic Pumpkin Spice Liquid Monk Fruit Sweetener
For Maple Glaze
- ¼ cup Now Real Food® organic powdered erythritol
- ¼ teaspoon maple extract
- 2 teaspoon unsweetened coconut milk
For Serving
- 1 cup low fat cottage cheese
- 4 kiwis, halved
Servings: 4 meals
Calories: 614kcal
Ingredients
For Scones
- 1 cup blanched almond flour
- ¼ cup coconut flour
- 1 teaspoon pumpkin spice
- ½ teaspoon baking powder
- ¼ teaspoon sea salt
- ¼ cup solid coconut oil
- ¼ cup unsweetened coconut milk refrigerated variety
- ⅓ cup pumpkin puree
- 1 large egg
- 2 teaspoon Now Real Food® Organic Pumpkin Spice Liquid Monk Fruit Sweetener
For Maple Glaze
- ¼ cup Now Real Food® organic powdered erythritol
- ¼ teaspoon maple extract
- 2 teaspoon unsweetened coconut milk
For Serving
- 1 cup low fat cottage cheese
- 4 kiwis halved
Instructions
- Preheat oven to 400ºF and lime a medium baking sheet with parchment paper. Combine some flour, coconut flour, pumpkin spice, baking powder, and sea salt in a medium mixing bowl. Whisk to combine. Add coconut oil and use a fork to mix into flour until the mixture is crumbly.
- Whisk together egg, pumpkin purée, coconut milk, and liquid pumpkin spice sweetener in a separate mixing bowl.
- Make a well in the center of dry ingredients and pour in wet ingredients. Fold mixture together until combined, do not over mix.
- Form dough into a ball and place it on a baking sheet. Form into a 6 inch round disk about ¾ inch thick. Use a sharp knife to slice into 8 triangles. Triangles do not need to be separated. Bake for 23-25 minutes.
- Cool scones at room temperature for 15 minutes. In the meantime, combine coconut milk, maple extract, and powdered erythritol in a small bowl. Whisk until smooth. Gently separate scones. Drizzle maple glaze over scones and cool for 5 minutes longer or until glaze sets.
- Place 2 scones in large compartments of 4 teal meal prep containers. Add cottage cheese to 4 small cups and place next to scones. Add 2 kiwi halves to each small compartment. Store in refrigerator until serving.
Notes
Macros include sides.
Nutrition
Calories: 614kcal | Carbohydrates: 59g | Protein: 18g | Fat: 34g | Fiber: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Lemon Poppy Seed Oatmeal Bars
Thank you to Now Real Food® for sponsoring this Lemon Poppy Seed Oatmeal Bars recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
These tangy-sweet lemon oat bars are a fiber-filled start to the day. Healthy fats from coconut oil and almond flour help keep you feeling satiated, and monk fruit sweetener keeps blood sugar from spiking. Pair with high-protein yogurt for a complete meal.
With the summer temps rolling around the country at record highs, the last thing we have wanted to do is eat a hot meal, especially in the morning! So instead, we have been opting for extra easy, cool meals like these Lemon Poppy See Oatmeal Bars. They are the perfect combination of sweet and tangy. They aren't overly sweet like a store-bought granola bar, but the glaze made with Now Real Food® Organic 1:1 Monk Fruit replacement adds a nice little kick!
There is just something about the soft, chewy texture of the bars with the cool glaze that does it for us! To make them a full meal, we recommend serving them with a side of fresh summer fruit and either Greek yogurt (if not vegan) or a coconut-based yogurt. If you're buying plain yogurt and want to sweeten it up a bit, we like to add just a touch of the Now Real Food® Organic 1:1 Monk Fruit Sweetener. There is no such thing as "too much" of a good thing. 😉
We also know summertime may mean less meal prep for many of you. That's the great thing about these bars! They are perfect for packing in a cooler for a road trip, taking to the beach, or wrapping in foil and throwing them in your backpack for a hike. Taking them with us, hiking is actually one of our favorite things to do with them! The ratio of carbs (fiber) and healthy fats give us the right amount of energy to keep going without weighing us down.
I'm sure many of you are thinking, "well, if I grab a bag of the Now Real Food® Organic 1:1 Monk Fruit Sweetener," how else do I use it? That is an excellent question! We have quite a few other recipes on the site! For example, do you remember the Pecan Pie Bars, the Apple Cinnamon Muffins, and the Almond Butter Chicken? The bars and muffins are also great pack-n-go options!
But these aren't the only ways to use the 1:1 monk fruit replacement. You can add it to smoothies, homemade ice cream, oatmeal, yogurt bowls, etc. All perfect meal ideas for summertime. It's a low-carb, keto ingredient that can be added to any recipe in which you use sugar—bonus, not icky aftertaste like other sweeteners.
So, let the summer recipes begin -- starting with these Lemon Poppy See Oatmeal Bars!
Lemon Poppy Seed Oatmeal Bars Ingredients:
For Bars
- ¼ cup hot water
- ¼ cup lemon juice
- ⅓ cup melted coconut oil
- 2 teaspoon vanilla extract
- 1 ½ cups old fashioned oats
- ¾ cup blanched almond flour
- ¼ cup Now Real Food® Organic 1:1 Monk Fruit Sweetener
- 1 tablespoon lemon zest
- 1 tablespoon poppy seeds
- ¼ teaspoon sea salt
For Glaze
- ¼ cup Now Real Food® Organic 1:1 monk fruit sweetener
- 1 tablespoon unsweetened almond milk
- 1 teaspoon lemon juice
- ¼ teaspoon corn starch
For Serving
- 1 cup cubed watermelon
- 1 cup cubed cantaloupe
- 1 cup low-fat Greek yogurt (use coconut milk yogurt for vegan)
Servings: 4 meals
Calories: 511kcal
Ingredients
For Bars
- ¼ cup hot water
- ¼ cup lemon juice
- ⅓ cup melted coconut oil
- 2 teaspoon vanilla extract
- 1 ½ cups old fashioned oats
- ¾ cup blanched almond flour
- ¼ cup Now Real Food® Organic 1:1 Monk Fruit Sweetener
- 1 tablespoon lemon zest
- 1 tablespoon poppy seeds
- ¼ teaspoon sea salt
For Glaze
- ¼ cup Now Real Food® Organic 1:1 Monk Fruit Sweetener
- 1 tablespoon unsweetened almond milk
- 1 teaspoon lemon juice
- ¼ teaspoon corn starch
For Serving
- 1 cup cubed watermelon
- 1 cup cubed cantaloupe
- 1 cup low-fat Greek yogurt use coconut milk yogurt for vegan
Instructions
- Preheat oven to 350ºF. Whisk together water, lemon juice, coconut oil and vanilla extract in a medium mixing bowl.
- Add oats, almond flour, monk fruit sweetener, lemon zest, poppy seeds and sea salt. Stir until well moistened.
- Pour mixture into pan and press to form to pan. Bake for 20 minutes, until edges are golden. Cool bars in pan at room temperature completely, about 1 hour.
- While bars cool, heat unsweetened almond milk, lemon juice and monk fruit sweetener over low heat in a saucepan. Whisk regularly until sweetener has dissolved, 2-3 minutes. Whisk in cornstarch and continue to cook 1-2 minutes longer until slightly thickened. Pour mixture into a small bowl and cool for 10 minutes.
- Invert baking pan with lemon poppy seed bars onto a cutting board. Slice into 8 bars and drizzle with glaze. Allow glaze to set for 10 minutes in a dry spot.
- Add 2 lemon poppy seed oat bars to large compartments of 4 white meal prep containers. Add Greek yogurt to 4 small compartments and divide watermelon and cantaloupe between remaining small compartments.
Notes
Macros including optional sides (cantaloupe, watermelon, Greek yogurt)
Calories: 627
Protein: 9g
Carbs: 60g
Fat: 36g
Fiber: 9g
Nutrition
Calories: 511kcal | Carbohydrates: 47g | Protein: 9g | Fat: 33g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Cajun Sausage Breakfast Scramble
Sausage and egg lovers now have an easy and quick Keto breakfast idea they can enjoy! Our Cajun Sausage Breakfast Scramble combines the iconic flavors of Jambalaya into a cheesy egg dish that you can enjoy for breakfast or any meal of the day. Maybe even as an after gym snack.
We’re happy to bring you this delicious breakfast combo that leaves a burst of beautiful flavors in your mouth. What a fantastic way to start your day; with tons of protein and flavors!
This Cajun Sausage Scrambles combines the iconic flavors of Jambalaya into a cheesy egg dish that you can enjoy anytime of day.
How long will Cajun Sausage Breakfast Scramble last for?
This Keto breakfast recipe can maintain its flavors in the refrigerator for up to four days. Make sure you have the proper airtight and clean containers so the Keto Cajun breakfast scramble can retain its freshness.
Can Cajun Sausage Breakfast Scramble be frozen?
Yes, you can freeze the Cajun sausage breakfast scramble. Store properly in an airtight container, or put it inside a freezer bag. If you opt for freezer bag storage, wrap leftovers in a layer of aluminum foil as an additional protective layer. Your keto breakfast will maintain its taste and quality for up to six months. The earlier you thaw and enjoy, the better it will taste. You can refrigerate the breakfast scramble again after thawing and reheating.
Keto Cajun Sausage Breakfast Scramble Ingredients:
- 1 ½ Tablespoon unsalted butter, or vegetable oil
• 6 oz Louisiana style, andouille sausage (see note)*
• 1 cup chopped onions
• 1 cup chopped celery
• 1 cup chopped bell peppers
• 8 large eggs
• 1 teaspoon Cajun or Creole seasoning blend (see note)*
• ½ cup half & half
• 1 ¼ cup cheddar cheese
How do you make Cajun Sausage Breakfast Scramble?
Cajun Sausage Breakfast Scramble looks amazing, but this savory Keto breakfast takes less than 20 minutes to cook. Now that you know, we bet this is your new favorite breakfast!
The process is quick and easy. Start by cutting the sausages into bite sizes, then melt half a tablespoon of butter in a skillet over medium heat. Add the diced sausage to the melted butter in the skillet and sauté until hot. When ready, remove the sausage from the skillet and transfer into a clean bowl. Then put bell peppers, celery, and onions into the skillet. Cook and occasionally stir for about three minutes until the onions soften. Add the cooked vegetable to sausage, then set aside. Doesn’t that smell good?!
Now for the eggs. Whisk them in a large bowl while combining you half and half spice blend until it is well-blended.. Put the remaining butter in the skillet and melt over medium heat, then reduce heat to low. Scramble the eggs until they become soft. Add half of the cheese, then toss in the sausage and vegetables. Continue stirring and cooking until the cheese begins melting. Once the cheese melts, you’re ready to divvy up or serve to enjoy!
How to portion Cajun Sausage Breakfast Scramble?
When your Keto Cajun breakfast scramble cools, sprinkle the remaining cheese over scramble. Reheating the scramble in the microwave makes the cheese melt. Then distribute the sausage breakfast scramble into four equal portions into our Good Cook® Meal Prep Bowls.
More Sausage and Eggs meal prep recipes:
Sausage Lover’s Hashbrown Casserole
Watercress, Leek, and Butternut Squash
Sausage and Egg Breakfast Bake
Sheet Pan Breakfast Hash and Eggs
Beef Breakfast Sausage Egg Cups
Vegetarian Italian Sausage Egg Cups
Loaded Sausage and Bacon Breakfast Casserole
Other tips for making Cajun Sausage Breakfast Scramble:
- To save time, prepare all the ingredients separately before you start cooking.
- Check the sausage ingredient label to ensure it’s Keto compliant.
- You can substitute the andouille for chorizo, but ensure you taste the dish you’re cooking to see if it requires additional seasoning.
- If serving for dinner, add a fresh green salad and serve over cauliflower rice. For breakfast, combine with gluten-free buttered sourdough toast.
Servings: 4 meals
Calories: 496kcal
Ingredients
- 1.5 tbs unsalted buter
- 6 ounces sausages
- 1 cup onion chopped
- 1 cup celery chopped
- 1 cup peppers chopped
- 8 large eggs
- 1 teaspoon cajun seasoning *listed below
- ½ cup half and half
- 1 ¼ cup cheddar cheese
Instructions
- Melt ½ tablespoon butter in skillet over medium heat. Add sausage. Cook until hot. Remove from skillet and transfer to clean bowl. Add onions, celery, and bell peppers to hot skillet. Cook, stirring occasionally, until onions have softened, about 3 minutes. Add cooked vegetables to bowl to sausage. Set aside
- In a large bowl, whisk eggs with spice blend and half & half until well combined. Melt remaining tablespoon of butter in skillet over medium heat. Pour egg mixture in skillet. Reduce heat to low. Scramble eggs until soft and almost set. Add half of cheese and toss in reserved sausage and vegetables. Stir together and continue to cook until cheese begins to melt. Remove from heat and divide scramble among containers.
- Once cooled, distribute remaining cheese over scramble. Cheese will melt when you reheat scramble in the microwave
Notes
Nutrition for 1 out of 4 servings:
32g Protein | 12g Carbs | 36g Fat | 2g Fiber | 496 Calories
Notes
- Check sausage ingredient labels to make sure it is keto-compliant. The recipe
uses Wellshire Farms Smoked Andouille Sausage
• Use seasoning blend such as Tony Chachere’s Creole Seasoning, McCormick
Bayou Cajun Seasoning, or Zatarain’s Creole Seasoning
Nutrition
Serving: 1meal | Calories: 496kcal | Carbohydrates: 12g | Protein: 32g | Fat: 36g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Pulled Pork Lettuce Wrap Meal Prep
Pulled Pork Lettuce Wrap Meal Prep
(Keto - Paleo - Whole30 compliant)
Nothing quite says summer is here like good old-fashioned barbecue, and pulled pork is one of our favorite parts of it. So to commemorate the warmer months being here, today we’ve brought you a staple American comfort food with a health-conscious twist—A pulled pork lettuce wrap meal prep recipe! Simple and versatile, not only can you season this dish any way you like, but it’s 100% keto, paleo, and Whole30 compliant!
It’s hard to go wrong with something so classic! This pulled pork lettuce wrap meal prep recipe is fantastic because you can add any of your favorite meal program-compliant toppings that you like! Once you’ve done that, just wrap in crisp, fresh butter lettuce leaves.
A Keto, Whole30 and Paleo meal that you can dress up or down. Tender pulled pork wrapped in butter lettuce leaves with your favorite toppings.
Confucius said, “Life is really simple, but we insist on making it complicated.” We think he was right! Enjoy the simpler things in life with this lettuce wrap meal prep recipe. Not only is it simple in flavors and ingredients, but it is also incredibly simple to make! This lettuce wrap recipe requires only 15 minutes of prep on your part, where you will be assembling your ingredients to go into a slow cooker. Once this has been accomplished, just turn your 5-quart slow cooker on its high setting, put on the lid, and let everything marinate for 6 hours. After this time has passed, simply shred the pork shoulder with a fork. You’re now ready to serve!
Nutrition Details
This pulled pork lettuce wrap meal prep recipe makes 3 servings, and has amazing nutritional value! Each serving has 28g of protein 24g of fat, and only 363 calories—That’s not even mentioning the vitamins and minerals! Butter lettuce alone is a great source of vitamin A (a necessary nutrient for healthy vision), and cherry tomatoes are great for potassium and vitamins A, C and K!
If you want even more nutrition, here are a few ideas you can use for toppings: Avocado (tons of healthy fats), bell peppers (antioxidant-rich), coleslaw (cabbage, potassium), zucchini (prevents heart disease and stroke),chickpeas (dietary fiber to stay fuller longer), or any other side vegetable you like best! If you want even more Whole30-compliant foods and meal prep ideas, check out MPOF’s Ultimate Whole30 Whole Foods Grocery List! There you will find a thorough rundown of which products we most highly recommend while shopping for a Whole30-compliant meal plan at Whole Foods.
When we made this pork lettuce wrap meal prep recipe we found a one-compartment meal prep container to work best, holding not only a serving of pork but any added toppings and a small side dish of mustard. New to meal prep, or need new containers? MPOF has you covered! Check out our Ultimate Guide To Meal Prep Containers!
If you can’t get enough pork, we don’t blame you! We love it too. So for next week’s meal prep plans, consider these Pulled Pork Sliders With Sweet Potato Buns, or this Slow Cooker Keto Pork Carnitas Bowl meal prep recipe. We are certain these meal prep ideas will satisfy even the most avid pork lover!
Pulled Pork Lettuce Wrap Meal Prep Ingredients:
1 lb. of boneless pork shoulder
¼ tsp salt
¼ tsp pepper
1 TBS your favorite spice seasoning (optional)
1 yellow onion, chopped
½ teaspoon garlic powder
1 cup chicken broth
For serving: Butter lettuce leaves, cherry tomatoes, mustard, and your favorite toppings
Servings: 3 meals
Calories: 363kcal
Ingredients
- 1 pound boneless pork shoulder
- ¼ teaspoon Salt
- ¼ teaspoon Pepper
- 1 tbs favorite spice seasoning optional
- 1 medium yellow onion chopped
- ¼ teaspoon Garlic Powder
- 1 cup chicken broth
For Serving
- butter lettuce leaves
- Cherry Tomatoes
- mustard
Instructions
- Combine all ingredients in a 5-quart or larger slow cooker.
- Cover and cook on HIGH for 6 hours.
- Allow to cool, then shred with a fork.
- Store shredded pork in the fridge for up to one week.
- Serve with butter lettuce leaves, tomato, mustard, and any of your favorite toppings.
Notes
Nutrition for 1 out of 3 servings:
28g Protein | 4g Carbs | 24g Fat | 1g Fiber | 363 Calories
*Nutrition includes lettuce, tomato and mustard.
Nutrition
Serving: 1meal | Calories: 363kcal | Carbohydrates: 4g | Protein: 28g | Fat: 24g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Zesty Stuffed Poblano Peppers
Spice up taco night with Sheet Pan Zesty Stuffed Poblano Peppers
You can travel far and wide to sample stuffed peppers or you can prepare the perfect stuffed pepper in your own home! Lighter than a burrito, tastier than a taco, and able to amaze your taste buds in a single bite, Stuffed Poblano Peppers will be a meal prep delight for days.
You can find stuffed peppers all over the world. The dish is made of two essential ingredients: hollowed or halved peppers plus any filling you desire. Most fillings include meat as does this easy sheet pan recipe. We also include vegetables, cheese, spices and sauce.
The poblano is unique in that it is a mild chili pepper that comes from Puebla, Mexico. They are usually mild enough for most people though are known, sometimes, to pack a surprisingly hot punch. When you make these stuffed poblano peppers for yourself, you get all the benefits of this low carb treat without the travel. Let’s get going!
Taco night gets a twist with these sheet pan zesty stuffed poblano peppers! Ground beef is seasoned with smoky spices and finished with cheddar cheese for a crowd pleasing recipe that’s ready in under an hour!
How long will Sheet Pan Zesty Stuffed Poblano Peppers last for?
When properly stored, your baked and Stuffed Poblano Peppers will last for 3 to 5 days in the refrigerator. Poblano peppers aren’t known to be the spiciest pepper of them all, so you may enjoy them day after day. For the greatest safety and quality, refrigerate the peppers in the tightest-fitting airtight meal prep container. Also, refrigerate them within two hours of cooking for best results.
Sheet Pan Zesty Stuffed Poblano Peppers Ingredients:
- 4 medium poblano peppers, halved lengthwise and seeds removed
- 1 lb. lean ground beef
- ½ cup tomato sauce
- 1 tablespoon cumin
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon coriander
- ½ cup shredded cheddar cheese
- ⅓ cup chopped red onion
- ⅓ cup chopped cilantro
Can Sheet Pan Zesty Stuffed Poblano Peppers be frozen?
Properly stored, Stuffed Poblano Peppers will keep their ‘hottest’ quality for 10 to 12 months. Freezing is a great option for this easy sheet pan recipe, as you’ll easily have a few days worth of meals.
How do you make Sheet Pan Zesty Stuffed Poblano Peppers?
Some people are surprised to discover that for Stuffed Poblano Peppers, you add the meat after the peppers have been baked the first time. By baking the peppers twice, you get softer peppers.
Set the oven to 400ºF and bake the peppers for 10 minutes while preparing the ground beef with all its spices. Spoon the mixture into each pepper half, add cheese, and bake for just 10 more minutes. That’s it! Easy sheet pan recipe for savory Stuffed Poblano Peppers.
How to portion Sheet Pan Zesty Stuffed Poblano Peppers?
One full and Stuffed Poblano Pepper is exactly one portion with 311 calories and 29g of protein. Use a single glass or plastic meal prep container or, if you add any sides of your own, go for a dual-compartment or three-compartment meal prep container. Seal them tightly and place in the fridge or freezer, to be eaten when and where you wish.
More Stuffed Pepper meal prep recipes:
-
Try our Whole30-compliant Buffalo Chicken Stuffed Pepper Meal Prep
-
Simple Stuffed Enjoya Bell Peppers are, ahem, quite enjoyable!
-
Go as hot as possible with Ghost Pepper & Tamarind Salmon Meal Prep
-
MPOF also has more easy sheet pan recipes in 35 Sheet Pan Recipes (that will change your life)
Other tips for making Sheet Pan Zesty Stuffed Poblano Peppers:
-
Make your peppers soft by immersing them in boiling water for 2-3 minutes.
-
Some people prefer to stuff their peppers whole instead of halved. Just cut the top off and remove the seeds to give yourself a different experience.
-
Use a fine and sharp knife, such as a paring knife, for an easier time removing seeds from your Poblano Pepper.
Servings: 4 meals
Calories: 311kcal
Equipment
- baking sheet
Ingredients
- 4 medium poblano peppers halved lengthwise and seeds removed
- 1 lb. lean ground beef
- ½ cup tomato sauce
- 1 tablespoon cumin
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon coriander
- ½ cup shredded cheddar cheese
- ⅓ cup chopped red onion
- ⅓ cup chopped cilantro
Instructions
- Preheat oven to 400ºF and line a medium baking sheet with parchment paper. Place poblano peppers on baking sheet and bake for 10 minutes.
- While peppers bake, heat a medium cast iron pan over medium heat and lightly grease with avocado oil. Add ground beef and brown for 5 minutes. Use a spatula to break up ground beef into small crumbles. Stir in dry seasonings and tomato sauce. Cook an addition 5 minutes.
- Remove peppers from oven and carefully spoon ground beef mixture into each poblano pepper half. Sprinkle with shredded cheese and return to oven for 10 minutes.
Nutrition
Calories: 311kcal | Carbohydrates: 17.3g | Protein: 29.2g | Fat: 6.1g | Fiber: 5.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Air Fryer Turkey Breast
The Perfect Air Fryer Turkey Breast
Who's ready for Thanksgiving all year long? We are! Thanksgiving meals are THE BEST. The sides, desserts, and of course turkey! Most families cook their Thanksgiving turkeys in the oven, but some deep fry. Deep-fried turkeys (and deep frying in general) is usually a Southern thing. But anyone from anywhere can recreate and enjoy our Air Fryer Turkey Breast meal prep recipe. Air frying is less fattening than deep frying and is easier to do.
Our Air Fryer Turkey Breast recipe will make this lean turkey body part juicy, tender, and savory. Some don't like turkey breast because of its tendency to dry out. But you won't find anything dry about our Air Fryer Turkey Breast! The butter and herb rub you use before frying gives the meat its crispiness and earthy flavor. The comforting smell of Thanksgiving will fill the air as the turkey breast cooks. When ready, you can serve the turkey breast with sides and gravy. Or, you can put it in a pasta dish, sandwich, or salad. Air Fryer Turkey Breast is easy, versatile, and delicious!
Air Fryer Turkey Breast Ingredients:
- 5 lb. turkey breast, thawed
- 2 tablespoon unsalted butter, softened
- 1 teaspoon fresh chopped rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon garlic powder
- 1 teaspoon sea salt
- ⅛ teaspoon black pepper
How long will Air Fryer Turkey Breast last for?
Air Fryer Turkey Breast will last up to 4 days in the refrigerator. Be sure to store leftovers in an airtight, shallow container two hours after cooking.
Can Air Fryer Turkey Breast be frozen?
It sure can! If you don't eat the entire turkey breast in 4 days, freeze the rest and enjoy it another day. Cut the turkey up into pieces that are no more than two inches thick. Then package leftovers in a gallon freezer bag. It is also recommended to wrap the breast in aluminum foil or freezer paper so it doesn't dry out in the freezer.
How do you make Air Fryer Turkey Breast?
Easy! First things first, you'll need an air fryer. We're assuming you have one already because you're reading this recipe. If not, have a look at some air fryers on Amazon. You'll need at least a 5-quart air fryer for this meal prep recipe.
Get your fryer ready by preheating it to 350 degrees Fahrenheit. While the fryer is heating, make the butter and herb rub. Blot down the turkey breast with a paper towel before applying the rub. You'll need to put half of the rub underneath the skin and drizzle the rest over the turkey breast before frying. The buttery rub will make the skin so crispy and savory!
Place the turkey in your air fryer basket skin side up and cook for 20 minutes. Time it because you'll need to flip the turkey over and let it cook for another 30 to 40 minutes. Once flipped, you can time the turkey or take its temperature. The ideal internal temperature for Air Fryer Turkey Breast is 165 degrees Fahrenheit.
Once finished, transfer the turkey breast from the air fryer to a cutting board. Let it rest for 15 minutes before carving. Debone the turkey if you plan on meal prepping.
How to portion this meal prep recipe:
Cut the turkey into 2-inch thick slices. For optimal reheating, don't make the pieces more than 2 inches thick. Eat some now and save the rest, meal prep, or freeze. Typically, you serve one pound of turkey per person. If you follow that rule, this meal prep recipe will give you five meals since you're using a 5-pound turkey breast.
More Air Fryer meal prep recipes:
Isn't air frying awesome? Here are some more air fryer meal prep recipes. We also threw in some turkey recipes to give you ideas on what to do with your air fried turkey breast. Enjoy!
Air Fryer Molasses Dijon Ham with Roasted Vegetables
Air Fryer Garlic Parmesan Chicken Wings
Bonus: 25 Air Fryer Recipes That Will Change The Way You Meal Prep
Turkey Bacon Ranch Pinwheel Snack Boxes
Greek Rice & Turkey Meal Prep Bowls
Other tips for making Air Fryer Turkey:
- Do not reheat cooked meat multiple times. Debone, cut into slices, portion, and store in the refrigerator or freezer for single portion use later.
- Use different herbs for the rub. Use sage, parsley, or oregano. We'd love some cayenne pepper! You can also use a citrus zest, but do that after Air Fryer Turkey Breast is cooked.
- Pair your Air Fryer Turkey Breast meal with cranberries, figs, sweet potatoes, corn, green beans, almonds, or walnuts. Just like Thanksgiving!
- Add bacon bits to the butter and herb mix! Stuff them under the skin for a smoky, rich flavor.
- You can prep the turkey breast the night before frying for more intense, lasting flavors. Use half of the butter rub underneath the skin. Use the rest on top before frying the evening of.
Servings: 4 people
Calories: 350kcal
Equipment
- Air Fryer
Ingredients
- 5 lb. turkey breast thawed (bone-in)
- 2 tablespoon unsalted butter softened
- 1 teaspoon fresh chopped rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon garlic powder
- 1 teaspoon sea salt
- ⅛ teaspoon black pepper
Instructions
- Preheat a 5-quart air fryer at 350ºF. Stir together herb butter in a small bowl. Blot turkey breast dry with paper towel and rub half of the herb butter under skin. Rub remaining butter over the top of turkey breast. Place turkey in air fryer skin side up and fry for 20 minutes.
- Gently flip turkey and continue to fry for 30 to 40 minutes longer or until internal temperature reaches 165ºF. Transfer turkey to a cutting board and rest for 15 minutes before carving.
Notes
Macros are based on 8 servings (including skin)
Nutrition
Serving: 1meal | Calories: 350kcal | Protein: 55g | Fat: 12.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Freeze Friendly Sheet Pan Sweet and Sour Tempeh
This freeze-friendly vegan meal is quick marinated before freezing, allowing protein-rich tempeh to soak up the sweet and sour sauce. When it’s time to cook, simply thaw and dump on a sheet pan for a plant-based meal that’s ready in 30 minutes!
Freeze Friendly Sheet Pan Sweet and Sour Tempeh Ingredients:
- 12 oz. tempeh, sliced into triangles
- 2 cups fresh pineapple, diced
- 1 red bell pepper, diced
- 1 cup sweet white onion, chopped
For Sauce
- ⅔ cup pineapple juice
- ⅓ cup coconut aminos
- ¼ cup ketchup
- 1 teaspoon minced garlic
For Serving
- ½ cup chopped cilantro, for serving
- 4 cups cooked brown rice
Servings: 4 meals
Calories: 424kcal
Ingredients
- 12 oz. tempeh sliced into triangles
- 2 cups fresh pineapple diced
- 1 medium red bell pepper diced
- 1 cup sweet white onion chopped
For Sauce
- ⅔ cup pineapple juice
- ⅓ cup coconut aminos
- ¼ cup ketchup
- 1 teaspoon minced garlic
For Serving
- ½ cup chopped cilantro for serving
- 4 cups cooked brown rice
Instructions
- Whisk together the sauce ingredients in a small bowl. Add tempeh, pineapple, onion, and bell pepper to a 1-gallon zip-top bag. Pour sauce over ingredients in a bag and, seal it thoroughly, and marinate in the fridge for 10 minutes.
- Transfer to freezer. Thaw in the refrigerator 24 hours prior to cooking.
- Preheat oven to 400ºF. Pour sweet and sour tempeh onto a medium baking pan. Bake for 20-25 minutes.
- Add 1 cup of brown rice to 4 MPOF black containers and divide sweet and sour tempeh beside brown rice. Top with cilantro and refrigerate until serving.
Video
Nutrition
Calories: 424kcal | Carbohydrates: 56g | Protein: 22g | Fat: 11g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
7 Days Of Whole30 Dinner Recipes
Whole30 Dinner Ideas
Breakfast. Check. Lunch. Check. The only meal we have left to cover is dinner (which runs a close second to breakfast as our favorite meal since we can enjoy it at home!). But, even though we can get away with making dinner at home most nights, if you are following the Whole30 protocol you will need to make sure you are prepared.
But, fear not. Making a Whole30 compliant dinner will not take you forever, which is why we put together 7 Days Of Whole30 Dinner Recipes to show you just how easy it can be! With just a few staples on hand like your favorite veggies, protein, and healthy fats you will be enjoying a flavorful meal in a matter of minutes!
Did you check out our Whole30 Starter Pack Giveaway?! Scroll down to enter
One Pan Sausage & Veggie Meal Prep
Spicy Thyme Mustard Chicken & Coconut Brussels Sprouts
Sesame Salmon With Baby Bok Choy & Mushrooms
Skillet Shrimp With Tomato & Avocado
Rosemary Lemon Garlic Grilled Chicken
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7 Days Of Whole30 Lunch Recipes
No more Whole30 Lunch Struggles!
Now that we have breakfast checked off the list, let's talk about lunch; the number one meal that is eaten away from home. Going out to eat when following a Whole30 plan is very challenging given all of the rules, so if you are following the Whole30 diet you will need to be prepared with lunches. When it comes to Whole30 Lunch Recipes, we try to keep things simple and packed with flavor.
Just like we didn't leave you hanging for breakfast, we won't leave you hungry mid-day either!
Here are 7 Days Of Whole30 Lunch Recipes that are guaranteed to leave your taste buds satisfied and your body energized straight through until dinner!
One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks
Carrot Meatballs With Mint Cauliflower Rice
Bacon, Chicken & Tomato Stuffed Avocado
Related Article: 30 Inspiring Whole30 Meal Prep Ideas
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Buffalo Chicken Stuffed Sweet Potato Skins
These Buffalo Chicken Stuffed Sweet Potato Skins is a straightforward twist on some traditional favorites - potatoes and buffalo chicken! The sauce we know as buffalo sauce was first used on chicken wings as a creative way to serve up some leftovers. They quickly grew to become a sensation across the US. In fact, July 29, 1977, was officially declared Chicken Wing Day in the city of Buffalo, New York, to celebrate one of the sauce’s creators, Frank Bellissimo. With this meal prep recipe, you’re biting into hot history!
With history, you get some health and happiness too! Potato skin contains fiber, B vitamins, vitamin C, iron, calcium, and potassium. With 560kcal and a balanced macro profile, your afternoon energy will feel as great as the smile on your face.
These Paleo stuffed sweet potato skins deliver the spicy goodness of buffalo wings in every bite for a fiber and protein-rich meal that satisfies!
How long will Buffalo Chicken Stuffed Sweet Potato Skins last for?
Potatoes are great in the fridge for 5-7 days and chicken for 3-4. Don’t leave any cooked food out at room temperature for more than 4 hours - pop them into their meal prep containers and in the fridge they go! To warm your meal - we recommend removing the veggies from the small compartment and warming the potatoes in the microwave. Start with 45 seconds and increase the time until they are at the desired temperature.
Can Buffalo Chicken Stuffed Sweet Potato Skins be frozen?
Store potatoes and chicken safely in the freezer for 6-8 months. To avoid freezer burn (which dries out any exposed meat) seal your meal prep containers properly. Your mouth - and the Buffalo Chicken Stuffed Sweet Potato Skins - will thank you!
How do you make Buffalo Chicken Stuffed Sweet Potato Skins?
There are three simple phases to go from start to meal readiness. Let’s look:
- First, cook the potatoes. Then let the potatoes rest at room temperature for 15 minutes after they are done baking.
- Second, stuff the potatoes. This is where you become an artist to balance out the stuffing and the skins. A little more heating and you’re nearly done…
- Third, portion the potatoes. And garnish! And side! You’re done with this meal prep recipe and ready to ride!
How to portion Stuffed Sweet Potato Skins Recipe?
Two Stuffed Sweet Potato Skins go perfectly in the teal MPOF dual compartment meal prep container along with a garnish of green onion and a small side of celery and carrots.
More Sweet Potato and Buffalo Chicken meal prep recipes:
Want more of one or the other main ingredient from Buffalo Chicken Stuffed Sweet Potato Skins? Let’s start with sweet potato meal prep recipes. Get your oven ready:
- Garlic Sweet Potato Wedges with Hummus
- Which of the 10 Best Health Benefits of Sweet Potatoes is new for you?
- Save time with Sheet Pan Sweet Potato Breakfast Hash
Is it even possible to tire of Buffalo Chicken? We don’t think so over here at MPOF!
- Buffalo Chicken Mac & Cheese - really!
- Veg out with Buffalo Chicken Stuffed Pepper Meal Prep
- Go pro with Whole30 Baked Buffalo Chicken Casserole
Other tips for making Buffalo Chicken Stuffed Sweet Potato Skins:
- Smaller sweet potatoes tend to be sweeter while larger ones are starchier
- The darker the color of the sweet potato skin, the richer it is in beta-carotene, an antioxidant
- Go for organic across the board if you can or enjoy a stroll through the farmers market to relax your mind and spice up your Stuffed Sweet Potato Skins
Buffalo Chicken Stuffed Sweet Potato Skins Ingredients:
- 4 small sweet potatoes
- ¼ cup hot sauce
- 2 ½ cups cooked shredded chicken
- ¼ cup mayonnaise
- 2 tablespoon melted grass-fed unsalted butter
- ¼ cup chopped green onion
- 2 celery stalks, sliced into sticks
- ¼ teaspoon garlic powder
- 2 medium carrots, sliced into sticks
- ½ cup blue cheese or ranch dressing (paleo compliant, if needed)
Servings: 4 meals
Calories: 560kcal
Ingredients
- 4 small sweet potatoes
- 2 ½ cups cooked shredded chicken
- 2 tablespoon melted grass-fed unsalted butter
- ¼ cup hot sauce
- ¼ cup mayonnaise
- ¼ teaspoon garlic powder
- ¼ cup chopped green onion
- 2 celery stalks sliced into sticks
- 2 medium carrots sliced into sticks
- ½ cup blue cheese or ranch dressing
Instructions
- Preheat oven to 375ºF and line a medium baking sheet with parchment paper. Poke holes in sweet potatoes with a fork and rub with olive oil. Place onto the baking sheet and bake for 45 minutes. Cool potatoes at room temperature for at least 15 minutes.
- Stir together buffalo sauce, melted butter, mayonnaise and garlic powder in a medium mixing bowl. Add chicken and stir well to coat. Slice potatoes in half lengthwise and scoop or flesh using a spoon. Leave some flesh around edges and bottom to prevent tearing. Scoop chicken mixture into each potato half and place it on the baking sheet. Bake 12-15 minutes to heat through.
- Place 2 sweet potato halves in the large compartment of 4 MPOF teal container. Garnish with green onion. Add celery and carrot sticks to each small compartment and a small cup of blue cheese dressing.
Nutrition
Serving: 1meal | Calories: 560kcal | Carbohydrates: 33.5g | Protein: 30.5g | Fat: 32.8g | Fiber: 5.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Baked Salmon with Blackberry Quinoa Salad
There’s no need for you to swim upstream when it comes to your meal prep recipes with MPOF! The Baked Salmon Meal Prep with Blackberry Quinoa is a fast, delicious and gluten-free way to enjoy your daily macros. Salmon is one of the most popular varieties of seafood for high performers at the gym and work because it is so rich in omega-3 fatty acids, vitamin B12, selenium, and choline. These nutrients are great for your brain and heart and skin and will keep you going when others are fading.
The second not-so-secret ingredient in this meal-prep recipe is quinoa, a flowering plant related to the super tiny amaranth. Each morsel is a seed packing protein, dietary fiber, B vitamins, and more dietary minerals than most grains. It’s also free of gluten and makes a unique alternative to rice, corn, pasta or other carb choices. With a bit of protein too, quinoa is often more satisfying than rice or potatoes - and definitely fluffier! Are you ready for your fill?
Bursting with flavor, you’ll love this easy and healthy baked salmon and blackberry quinoa salad!
How long will Baked Salmon Meal Prep last for?
Salmon is amazing when freshly cooked, but it is not it’s freshest when saved in the fridge for too long. Keep Baked Salmon Meal Prep’s refrigeration time to 2 days, tightly sealed and properly stored, of course!
Can Baked Salmon Meal Prep be frozen?
Keep Baked Salmon Meal Prep in the freezer for up to 3 months. Freezing is the way to go with salmon when you know you’re not going to eat it after the next day. A single compartment meal prep container works really well!
How do you make Baked Salmon Meal Prep Recipe?
Total time is just 13 minutes for the Baked Salmon Meal Prep with a little extra to cook your quinoa! There are just a few steps with minimal work. Start with whisking together the ingredients for salmon-glaze and then glazing said salmon. Bake for the win, and serve salmon on the salad or next to it as you like.
How to portion Baked Salmon with Blackberry Quinoa Salad?
Some MPOF meal-preppers love to place their Baked Salmon right on top of the Blackberry Quinoa Salad in a single compartment glass meal prep container or plastic meal prep container. Others choose to store them side by side in a two-compartment meal prep container. Which style is going to be your choice for this meal prep recipe?
More Salmon and Quinoa Meal Prep Recipes:
- Sheet Pan Salmon Burgers for much more salmon
- Asian Air Fryer Salmon for a different flavor
- Maple Roasted Kabocha Squash & Quinoa Salad for a vegan option
- Fruity Quinoa and Grilled Salmon for a different combination
Other tips for making Baked Salmon Meal Prep:
- Wild Alaskan salmon is known to be the healthiest salmon option because of its diet in the wild, calorie and fat content.
- For fluffier quinoa, do this: rinse, then strain, then toast the quinoa in light oil before adding liquid to boil. Don’t worry if you don’t take this extra step: quinoa will still be incredible and healthy!
- For the freshest blackberries, set them in a bowl with cold water and a teaspoon of salt to kill any itsy-bitsy bugs. Let it sit for a few hours, then rinse and pick out the leaves and stems.
Baked Salmon with Blackberry Quinoa Salad Ingredients:
- 4 Wild-caught Salmon Fillets
- 4 Cup Cooked Quinoa (sub water for chicken broth)
- ½ Cup Blackberries, halved
- ¼ Cup Red Cabbage, diced
- 2 Celery Stalks, sliced
- 1 Tbsp. Avocado Oil
- 1 Tbsp. Dijon Mustard
- 1 Tbsp. Honey
- 1 Tbsp. Coconut Aminos
- ½ tsp. Garlic Granules
- ¼ tsp. Pink Himalayan Salt
- ¼ tsp. Ground Black Pepper
Servings: 4 meals
Calories: 430kcal
Ingredients
- 4 4-ounce Wild-caught Salmon Fillets we used Sockeye Salmon
- 4 Cups Cooked Quinoa sub water for chicken broth
- ½ Cup Blackberries halved
- ¼ Cup Red Cabbage diced
- 2 large Celery Stalks sliced
- 1 Tbsp. Avocado Oil
- 1 Tbsp. Dijon Mustard
- 1 Tbsp. Honey
- 1 Tbsp. Coconut Aminos
- ½ tsp. Garlic Granules
- ¼ tsp. Pink Himalayan Salt
- ¼ tsp. Ground Black Pepper
Instructions
- Preheat oven to 400℉ and line a sheet pan with parchment paper, set aside.
- Whisk together avocado oil, dijon, honey, coconut aminos, and seasonings until well-combined to create a glaze.
- Place fillets onto a prepared sheet pan and brush or spoon-coat the fillets in the glaze.
- Place sheet pan on a middle-high rack and let bake ~8 minutes or until glaze has caramelized and salmon is cooked through.
- While that bakes, combine cooked quinoa, red cabbage, blackberries, celery — set aside.
- Serve salmon over quinoa salad, store, and enjoy!
Nutrition
Calories: 430kcal | Carbohydrates: 38.8g | Protein: 31.6g | Fat: 13g | Fiber: 4.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Air Fryer Firecracker Chicken
Give your chicken, rice, and vegetables-meal a spicy kick with Air Fryer Firecracker Chicken! There are many variations of chicken and rice for a few reasons; you can eat the meal for lunch or dinner, get all of your nutrients in one meal, and it is a simple meal to prepare. The only problem is that eating chicken, rice, and vegetables all the time can get boring. We're all about making meal prepping convenient and fun, so we're putting an Asian-inspired twist on your chicken and rice meals while staying gluten and oil-free.
How long will Air Fryer Firecracker Chicken last for?
Firecracker chicken will last for four days. Store the chicken in an airtight container and put it in the refrigerator.
Can Air Fryer Firecracker Chicken be frozen?
Yes, you can freeze air fryer firecracker chicken for 2 to 6 months. Place your chicken in labeled freezer bags or containers and store. You can freeze the sauce, too.
This spicy sweet chicken recipe is bursting with flavor from tangy hot sauce, honey and umami coconut aminos for a gluten free air fryer recipe with zero oil.
Air Fryer Firecracker Chicken Ingredients:
- 1 ½ lbs. boneless skinless chicken breast, cut into 1-2 inch pieces
- ¼ cup gluten-free flour
- ½ cup hot sauce
- 2 tablespoon honey
- 2 tablespoon coconut aminos
- ¼ teaspoon red pepper flakes
- 2 tablespoon chopped green onion
For Serving
- 1 cup dry white rice
- 3 cups steamed edamame
- ¼ teaspoon flaky sea salt
How do you make Air Fryer Firecracker Chicken?
Start cooking your rice and edamame. The meal is complete once the chicken is ready. Start cooking your firecracker chicken while the rice and edamame cook. Start cooking the chicken by heating hot sauce, honey, coconut aminos, and red pepper flakes over medium-low heat until steaming. Pour the sweet & savory mixture into a small bowl. Now get the chicken ready by blotting chicken pieces dry with a paper towel. Place the chicken in a medium mixing bowl, add gluten-free flour, and toss the chicken to coat. Once you cover the chicken in flour, spread chicken evenly in an air fryer basket. Close and air fry at 390ºF for 8 minutes. Shake basket and fry the chicken for 8 minutes longer. Grab your firecracker sauce and spoon half of it over chicken and shake to coat evenly. Fry the chicken for 5 minutes longer. Use the remaining sauce to drizzle over the chicken before eating.
How to portion Air Fryer Firecracker Chicken?
Get four MPOF meal prep containers and divide the remaining firecracker sauce between four sauce cups. Put your firecracker chicken in the large compartments and sprinkle with green onion. Divide rice between one of the 1 cup compartments and edamame in the other. Sprinkle edamame with sea salt and drizzle remaining sauce on chicken before devouring!
More Air Fryer Chicken meal prep recipes:
Step your chicken meal prepping game!
Air Fryer Garlic Parmesan Chicken Wings
Servings: 4 servings
Calories: 456kcal
Equipment
- Air Fryer
Ingredients
- 1 ½ lbs boneless skinless chicken breast, cut into 1-2 inch pieces
- ¼ cup gluten-free flour
- ½ cup hot sauce
- 2 tablespoon honey
- 2 tablespoon coconut aminos
- ¼ teaspoon red pepper flakes
- 2 tablespoon chopped green onion
For Serving
- 1 cup dry white rice
- 3 cups steamed edamame
- ¼ teaspoon flaky sea salt
Instructions
- Cook rice according to package directions.
- Heat hot sauce, honey, coconut aminos and red pepper flakes over medium-low heat until steaming. Pour into a small bowl.
- Blot chicken pieces dry with paper towel and place in a medium mixing bowl. Add gluten-free flour and toss to coat chicken pieces. Spread chicken evenly in basket of air fryer. Close and air fry at 390ºF for 8 minutes. Shake basket and fry for 8 minutes longer. Spoon ½ of sauce mixture over chicken and shake to evenly coat. Fry for 5 minutes longer.
- Divide the remaining sauce between 4 small sauce cups. Add firecracker chicken to large compartments of 4 white MPOF containers and sprinkle with green onion. Divide rice between one of the smaller (1 cup) compartments of each container and edamame in the other. Sprinkle edamame with sea salt. Drizzle remaining sauce on chicken before enjoying.
Nutrition
Serving: 1meal | Calories: 456kcal | Carbohydrates: 39g | Protein: 51g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 109mg | Sodium: 1315mg | Potassium: 1193mg | Fiber: 7g | Sugar: 12g | Vitamin A: 167IU | Vitamin C: 32mg | Calcium: 91mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Other tips for making Air Fryer Firecracker Chicken:
-
Don't pack your air-fryer basket with chicken. Fry a few pieces at a time to give the chicken space to get crispy.
-
If you want to turn down the heat a bit, omit the red pepper flakes.
-
You can serve firecracker chicken with Cilantro Lime Cauliflower Rice, rice noodles, or chow mein noodles. If you have any extra leftovers, use them in our Cauliflower Fried Rice.
-
Increase your air-frying temperature for crispier chicken.
Vegan 'Cheesy' Spaghetti Squash Meal Prep
Vegan 'Cheesy' Spaghetti Squash Meal Prep
Paleo Whole30 “Cheesy” Spaghetti Squash! A mac ‘n’ cheese like dish filled with a creamy cashew sauce and topped with broccoli. A grain-free, gluten-free and dairy-free way to get your cheese fix! 
One type of food we love to meal prep is comfort food. And who doesn't love a really, really, really good mac & cheese recipe? We definitely do! This 'cheesy' spaghetti squash recipe is the ultimate mac and cheese not only for the flavor but also how healthy it is. It is both vegan and whole30 friendly making it a recipe anyone can enjoy.
It is also a very easy, one-dish recipe that makes Sunday meal prep a breeze. And, like so many of our other recipes, you can customize this one too! If you are not vegan you can increase the protein by adding in shredded chicken or ground beef. You can swap the cashew cheese for regular or even amped up the veggie count with spinach or kale. It really doesn't get easier or healthier in the realm of comfort food than this Vegan 'Cheesy' Spaghetti Squash Meal Prep.
Vegan 'Cheesy' Spaghetti Squash Meal Prep Ingredients:
2 medium spaghetti squash
4 cups broccoli florets
2 tbsp. coconut oil
2 tbsp. coconut flour
1 cup cashews, soaked in water 20 minutes
1 cup unsweetened coconut milk
4 tbsp. nutritional yeast
2 tsp. crushed red pepper flakes
salt & pepper to taste
Servings: 4 meals
Calories: 491kcal
Ingredients
- 2 medium spaghetti squash
- 4 cups broccoli florets
- 2 tbs Coconut Oil
- 2 tbs coconut flour
- 1 cup cashews soaked in water 20 minutes
- 1 cup unsweetened coconut milk
- 4 tbs nutritional yeast
- 2 teaspoon crushed red pepper flakes
- salt & pepper as desired
Instructions
- Preheat oven to 400 F. Prepare a baking sheet with parchment paper. Slice the spaghetti squash in half, remove the seeds and discard them. Place spaghetti squash with skin side facing up on the sheet then cover with tin foil.
- Bake the spaghetti squash at 400 F for 40 minutes.
- Remove the spaghetti from the oven and remove the foil. Flip them so the skin side is facing down on the baking sheet.
- While the spaghetti squash cools, prepare the sauce by blending the milk, nutritional yeast and cashews in a blender.
- Heat a skillet over medium heat. Add the coconut oil with coconut flour stirring together rapidly until combined.
- Next add the cashew mixture, stirring it until it thickens.
- Place the broccoli and red pepper flakes in the skillet and stir to combine. Reduce to low while you prepare the spaghetti squash.
- Remove the squash from the skin with a knife and add to the skillet. Sprinkle with salt and pepper, stir and eat!
Notes
WW Smart Points= Green:10 Blue:10 Purple:10
__
Nutrition for 1 out of 4 servings:
14g Protein, 31g Fat, 39g Carbs
*Increase the protein by adding in 1 pound cooked/shredded chicken breast. New protein count would be 40g
Recipe Courtesy Of SkinnyFitALicious
Nutrition
Serving: 1meal | Calories: 491kcal | Carbohydrates: 39g | Protein: 14g | Fat: 31g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Garlic & Thyme Chicken Meal Prep
Garlic & Thyme Chicken Meal Prep
In our world, a great chicken meal prep is as good as gold. But don’t mistake old faithful for boring or repetitive. By adding just a few spices to your dish you can transform your lunches into something both healthy and delicious- like this Garlic & Thyme Chicken Meal Prep!
The warm, fall flavors of garlic and thyme paired with sweet potatoes and roasted brussels sprouts make this Whole30 friendly recipe an affordable and nutritious easy meal prep. Because you’re likely to already have a lot of these ingredients at home, this chicken meal prep recipe is gentle on the schedule and your trip to the grocery store (or the garden!).
Brussels sprouts are low in calories but high in fiber, vitamins, and minerals, and adding them to your plate also means adding a healthy dose of antioxidants! If you’ve been with us at MPOF for a while, you know we’re a huge fan of sweet potatoes around here. Even though they carry the same name, sweet potatoes are actually in an entirely different family of plants than regular potatoes. We (and by we, we mean, well, everyone) allow them the same name because of their similarity in shape and texture, but the lack of familial relationship means none of the bloating and inflammation that can sometimes be caused by regular potatoes. Their characteristic orange hue is an indication of the nutrients inside, specifically a huge burst of beta-carotene, an antioxidant that converts to Vitamin A once consumed. And because of their complex carbohydrates, sweet potatoes keep us fuller for longer and provide significantly more energy to our bodies than their white or Russet cousins. Are you convinced about this recipe yet?
Pro Tip: Make extra of this dish when prepping. The combination of protein-rich chicken and nutrient-rich sweet potatoes and brussels sprouts make this easy meal prep a perfectly quick and easy post-workout dinner.
Garlic & Thyme Chicken Meal Prep Ingredients:
3 boneless, skinless chicken breast
5 cups Brussel sprouts
1 large sweet potato
2 tablespoon olive oil
3 cloves garlic, minced
2 tablespoon dried thyme
½ teaspoon pepper
1 teaspoon salt
fresh thyme for garnish
Pin this Meal Prep Recipe for later:
Servings: 3 meals
Calories: 326kcal
Ingredients
- 3 4 oz Chicken Breasts
- 5 cups Brussels Sprouts
- 1 large sweet potato
- 2 tbsp. olive oil
- 3 cloves garlic
- 2 tablespoon dried thyme
- ½ teaspoon black
- 1 teaspoon Salt
- fresh thyme
Instructions
- Preheat oven to 425F and place the chicken breast in a ziplock bag with 2 tablespoons of olive oil, garlic, dried thyme, ¼ teaspoon pepper and ½ teaspoon salt. Zip the bag and rub the oil and spices into the chicken.
- Wash, trim and halve the brussel sprouts. Toss in 1 tablespoon olive oil. Wash and chop the sweet potato into ½ inch cubes. Microwave for 3 minutes to soften. Toss in 1 tablespoon olive oil.
- Place the brussels and sweet potatoes on a sheet pan lined with parchment paper or tin foil. Sprinkle with ¼ teaspoon pepper and ½ teaspoon salt. Remove chicken from bag and place on the sheet pan. Bake for 20-25 minutes or until chicken is fully cooked through. Garnish with fresh thyme.
Notes
WW Smart Points= Green:10 Blue:5 Purple:3
__
Nutrition for 1 out of 3 servings:
32g Protein, 27g Carbs, 10g Fat, 326 calories
Nutrition
Serving: 1meal | Calories: 326kcal | Carbohydrates: 27g | Protein: 32g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
WW Smart Points= Green:10 Blue:5 Purple:3
Banana Oat Breakfast Bars
Banana Oat Breakfast Bars
Banana Oat Breakfast Bars made gluten and dairy free on a sheet pan with a sprinkle of chocolate on top! Eat them for breakfast or whenever a sugar craving strikes.
Do you ever find yourself with a bunch of ripe (or overripe) bananas on your kitchen counter and think, "Man, I wish I had something to make with these other than grandma's banana bread?" Yeah, we thought so. Us too 😉 Since we are all about saving money (and more specifically, meal preps under $4) we thought we would give you another option for those ripe bananas!
Although these are bars, they are not crunchy at all. They have a soft texture and almost taste like you are eating a fresh baked good. Which, maybe you kind of are, but at least these are healthy! So healthy that they can work for breakfast, snack or dessert! The chocolate chips give them that 'dessert' feeling, but you can easily swap them out for your favorite nut, seed or dried fruit. Or, leave them out altogether.
If you want to add a bit more protein to round out the meal, pair them with Greek yogurt, cottage cheese or a few eggs. Whoever said eating a sweet breakfast was "bad" for you clearly had no idea what they were talking about! We mean, C'mon, Mint Energy Bites that taste like girl scout cookies? Yes, please!
Banana Oat Breakfast Bars Ingredients:
4 large, ripe bananas
2 eggs whites
¼ cup unsweetened almond milk
¼ cup extra virgin olive oil
1 teaspoon vanilla extract
2 cups Gluten Free Rolls Oats
¼ cup coconut sugar
1 teaspoon baking soda
½ teaspoon cinnamon
4 tbsp. dairy-free mini chocolate chips (or as much as you like!)
Servings: 12 bars
Calories: 187kcal
Ingredients
- 4 large bananas ripe
- 2 large eggwhites
- ¼ cup Unsweetened Almond Milk
- ¼ cup Coconut Oil
- 1 tsp. Vanilla extract
- 2 cups Gluten Free rolled oats *not quick oats
- ¼ cup Coconut Sugar or brown sugar
- 1 tsp. baking powder
- ½ tsp. cinnamon 4
- 4 tablespoon dairy-free chocolate chips or as many as you'd like!
Instructions
- Preheat oven to 350 F. Lightly grease a 10.5”x12” baking pan with cooking spray.
- Add all the ingredients minus the chocolate chips to a food processor or blender. Blend on high until smooth.
- Transfer the batter to the baking pan and spread into a smooth layer.
- Bake at 350 F 15 minutes until a toothpick can be inserted in the center clean.
- Remove from the oven and let the bars set on the pan 5 minutes to harden before slicing into 12 bars.
Notes
Nutrition for 1 out of 12 bars:
3g Protein | 7g Fat | 28g Carbs
*Please note these bars can be cut into any amount you'd like depending on your desired want for size. We calculated the nutrition based off of 12 medium sized bars
WW Smart Points= Green:6 Blue:6 Purple:4
Nutrition
Serving: 1bar | Calories: 187kcal | Carbohydrates: 28g | Protein: 3g | Fat: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan Lasagna Soup
Vegan Lasagna Soup has all the down-to-earth lovability of traditional lasagna but without the layering, baking, and waiting. Your 646 kcal meal will serve up 32g protein in 20 minutes from start to mouth. That’s exactly one of your four portions. Maybe you’ll be able to resist the moment and save all your meals for later. That’s great too! Here we go!
Did you know that Lasagna is not originally from Italy? It’s from Ancient Greece. The word Lasagna comes from the Greek word 'Laganon' which was the first well-known pasta. Laganon was made in layers but tasted nothing like Lasagna today. Since then, the ingredients and flavors have evolved dramatically.
This vegan and gluten-free Instant Pot recipe is so easy to make and has all of the delicious lasagna flavors you know and love, just in a hearty soup form!
How long will Vegan Lasagna Soup last for?
You’re all spiced up and ready to last 3-5 days between the second your Vegan Lasagna Soup hits the fridge and that delicious moment you put it in your mouth. Make sure to seal and store it tightly in a plastic or glass meal prep container. This meal prep idea is one of our favorites: vegan and very delicious!
Can Vegan Lasagna Soup be frozen?
Rest assured you’ll have your best quality Vegan Lasagna Soup from the freezer for 2-3 months. Of course, it will remain safe after that for some time. Imagine taking them wherever you need to go for a comforting meal prep idea to satiate your hunger at just the right time.
How do you make Vegan Lasagna Soup?
Unlike traditional Vegan Lasagna with its exquisite layering and baking time, this meal prep idea is designed to save all your effort while getting your lunches and mains organized in one easy go. Prep time is 5 minutes and cook time just 15 with Instant Pot to make Vegan Lasagna Soup that’s irresistible.
How to portion Vegan Lasagna Soup?
Vegan Lasagna Soup meal prep is a one-stop-shop for your belly’s bliss, so we recommend a single-compartment container for the win. Use a glass container if you will use an oven for reheating and plastic otherwise.
More Lasagna meal prep recipes:
- Love Lasagna but want a Low Carb Lasagna Meal Prep? MPOF has got you covered!
- A similar but different experience is the delectable Beef Zucchini Enchilada Meal Prep
- Cook up Arugula Pesto Pasta Meal Prep for pasta without the tomato base
Our Lasagna Soup is a vegan meal prep idea. If you’re up for more vegan specialties, jump into:
- Vegan Shakshuka Meal Prep is great if you love tasting unique gifts from other cultures
- Indulge without the dairy with our Healthy Vegan DIY Mint Oreos
Other tips for making Vegan Lasagna Soup:
- Get plenty of ingredients because you’re going to love Vegan Lasagna Soup so much, you’ll want more!
- Swap out Beyond Meat for your favorite veggies for a lower-protein or lower calorie meal prep idea
Lasagna Soup Ingredients:
- 1 pkg. Beyond Meat Plant-Based Ground (if frozen, use when thawed)
- 1 pkg. Kite Hill Vegan Ricotta Cheese
- 24 oz. Jarred Italian Herb Tomato Pasta Sauce (Tomato Basil also works well)
- 2 C. Veggie Broth/Stock
- 1 C. Water
- ½ C. Banza Chickpea Fusilli Pasta (or preferred pasta)
- ½ White Onion, diced
- 3 Garlic Cloves, minced
- 4 Tbsp. Vegan Parmesan, grated (or Nutritional Yeast)
- 1 Tbsp. Avocado or Olive Oil
- 2 Sprigs Fresh Basil Leaves, torn
- ¼ tsp. Ground Black Pepper
- Optional: Red Chili Flakes; Fresh Italian Parsley; Spinach
Servings: 4 meals
Calories: 646kcal
Ingredients
- 1 package Beyond Meat Plant-Based Ground if frozen, use when thawed
- 1 package Kite Hill Vegan Ricotta Cheese
- 24 oz. Pasta Sauce Tomato Basil also works well
- 2 cups Veggie Broth/Stock
- 1 cup Water
- ½ cup Banza Chickpea Fusilli Pasta or preferred pasta
- ½ cup White Onion diced
- 3 Garlic Cloves minced
- 4 Tbsp. Vegan Parmesan grated (or Nutritional Yeast)
- 1 Tbsp. Avocado or Olive Oil
- 2 Sprigs Fresh Basil Leaves torn
- ¼ tsp. Ground Black Pepper
Optional:
- Red Chili Flakes
- Fresh Italian Parsley
- Spinach
Instructions
- Set Instant Pot to sauté mode.
- Once heated up, add oil, onions, and garlic — sauté for ~2 minutes.
- Next, add in the plant-based grounds and let sauté ~3-5 minutes — stir occasionally.
- Pour in pasta sauce, veggie broth, water, and pasta — stir until combined and pasta is submerged. Cover with lid set to sealing and set to Manual Mode on high pressure for 3 minutes, then quick release steam.
- Top with cheeses, basil, and black pepper.
- Serve, store, and enjoy!
Nutrition
Serving: 1meal | Calories: 646kcal | Carbohydrates: 24.8g | Protein: 32g | Fat: 47.5g | Fiber: 7.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Pizza Frittata Meal Prep
Pizza Frittata Meal Prep
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.
Looking for a bite of awesome to start your day? Well, our meal prep recipes - pizza frittata will create that savory morsel you’ve been searching for. At under 400 calories, this is a delicious low carb treat! In under 45 minutes, you can whip up this tasty recipe ready to satisfy all who gather. Our meal prep recipes only promise to help you to create delicious and nutritious meals. Come on, let’s bake up some pizza frittatas for breakfast!
How Long Will Pizza Frittata Last For?
Thankfully, your pizza frittata can last for up to two hours at room temperature, and still tease your senses. However, that doesn’t mean after a couple of hours you should just throw it out.
This delicious meal prep recipes can last for 3 to 5 days in the refrigerator in an airtight, secure container.
Can Pizza Frittata Be Frozen?
When stored in covered, airtight containers, your meal prep recipe creation can last for 6 months to a year. MPOF has an array of airtight single compartment containers that could easily facilitate your storage.
How Do You Make Pizza Frittata?
All aboard! Here we go, off to another running start with another one of our scrumptious meal prep recipes. Have you gathered all of your ingredients and cooking utensils? Then, let’s get started.
Use non-stick spray or parchment paper in a medium-sized baking dish while the oven preheats to 350F. In a mixing bowl whisk your eggs and milk together until fluffy, then add in your spices, incorporating everything.
Your egg mixture should then be poured into your previously prepped dish. Top with fresh basil and pepperoni. Bake for 25 - 30 mins. Once ready, slice and divide into your choice of meal prep containers. Delicious!
How To Portion Pizza Frittata?
This awesome meal prep ideas pizza frittata recipes provides two tasty breakfast servings.
More Pizza Meal Prep Recipes
We can imagine your delight with this simple meal prep ideas recipe. That’s why we are pleased to present you with a few more pizza recipes which might also excite your taste buds:
- Cold Veggie Pizza Meal Prep
- Veggie Supreme Pizza Chicken Meal Prep
- Cheeseburger Pizza Chicken Meal Prep
- Gluten-Free Sweet Potato Pizza Meal Prep
- Low Carb Pizza Meal Prep Recipe
Other Tips For Making Pizza Frittata
Who says recipes can’t be toyed with? Well if you love to experiment with food here are a few tips that could help sizzle things up!
- Every spice adds its own unique flavor to your meal prep ideas end product! Feel free to be creative and substitute our fresh basil with thyme or any other spice of your choice.
- If you are counting those carbs then the unsweetened almond milk is the perfect addition as it is naturally low in sugar but high in vitamin E.
Did you like this readily available meal prep recipes? Let us know what you think of this recipe or any of the other pizza recipes suggested by MPOF.
Keto Pizza Frittata Meal Prep Ingredients:
8 eggs, whole
¼ c almond milk
1 teaspoon oregano
½ teaspoon garlic powder
½ teaspoon rosemary
¼ teaspoon pepper
⅛ teaspoon salt
1 bunch fresh basil
15 uncured pepperoni pieces, paleo if needed
Servings: 2 breakfasts
Calories: 349kcal
Ingredients
- 8 large whole eggs
- ¼ cup Unsweetened Almond Milk
- 1 teaspoon oregano
- ½ tsp Garlic Powder
- ½ teaspoon Rosemary
- ¼ teaspoon black pepper
- ⅛ teaspoon Salt
- 1 bunch fresh basil
- 15 slices pepperoni paleo, if needed
Instructions
- Preheat oven to 350F and prepare a medium-sized baking dish with parchment paper or
non-stick spray - Whisk together eggs and milk until fluffy. Add in the spices and continue mixing until incorporated. Pour the egg mixture into the prepared dish and top with fresh basil and pepperoni and bake for 25-30 minutes.
- Slice and divide into meal prep containers.
Notes
Nutrition for 1 out of 2 servings:
28g Protein | 25g Fat | 3g Carbs | 349 Calories
Nutrition
Serving: 1meal | Calories: 349kcal | Carbohydrates: 3g | Protein: 28g | Fat: 25g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sun Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese
Sun Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese
Thank you to Chickapea Pasta for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
Sun dried tomato, broccoli & portobello mushroom mac & cheese is a veggie-packed, high protein recipe that is made in less than 15 minutes. Spiral-shaped pasta covered in a creamy cheese sauce and then combined with a rainbow of colors. Gluten Free. Vegetarian.
It's meal prep Sunday and we are checking in to see how your 2018 meal prep has been going! If you are like us, then you started off the year strong and are beginning to hit that "I don't really have time" for meal prep slump. It's normal. It happens to the best of us. Life gets busy, too. We totally get it! Luckily, we have a super simple, mac & cheese recipe that will leave you with no excuses not to have a healthy meal ready in minutes! And the best part, we have this easy recipe for you in two ways! You know, for the days where you are lacking in your veggies and need a little extra 😉
On the days when you are just feeling like you want straight up comfort food for lunch or dinner (heck, even breakfast! Have you ever had cold mac & cheese? It's delicious!) then you can grab a box of Chickapea Mac & Cheese for a quick and healthy meal. Honestly, how can you ever say 'no' to a 2-ingredient meal that packs in over 19g of protein per serving? Winning!
And then we have the recipe for those days when you need a little 'more' than just mac & cheese. You know, the days when you are totally lacking in your veggies or need a meal that is a little larger in volume to hit those macros? Yup. That's where this easy (cheesy) Sun Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese recipe comes into play.
You can make the entire recipe in a single pot! Say WHAAT? Yup, one pot. Hardly any clean up. Only a few healthy and simple ingredients. Done in less than 15 minutes. What do you think about that?
Add ghee (or butter to your pan) and saute your mushrooms. Remove them and set aside. Then, add the water you will need to cook the pasta into your pot. Steam the broccoli, remove it and make the Chickapea Mac & Cheese according to directs. Then add back in the broccoli, mushrooms and sun dried tomatoes.
Evenly divide the meal prepped mac & cheese between your meal prep containers for easy meals during the week.
Hello beautiful, cheesy, protein-packed mac & cheese.
Or, do like us and serve yourself up a big bowl to enjoy while you are meal prepping the rest. Because let's be honest; meal prepping anything, but especially a healthy and wholesome mac & cheese will always make us hungry! 
Oh, and the best thing about keeping something like Chickapea mac & cheese on-hand is that you can transform this 2 ingredient box of cheesy goodness into anything! Just image all of the pasta and veggie combinations you could make! Or add in extra cheese......ok, we digress. You get our point. 😉
Don't forget to PIN this for later! You know a mac & cheese recipe is something you will come back to time and time again.
Servings: 5 meals
Calories: 383kcal
Ingredients
- 2 boxes chickapea mac and cheese
- ½ cup milk 120 mL
- 2 tbs ghee 30 mL
- 1 teaspoon ghee 5 mL
- 2 cup broccoli florets 680 grams
- ½ cup sun dried tomatoes 176 grams
- 6 ounces portobello mushrooms sliced, 168 grams
Instructions
- Set a pot over medium heat
- Add in your your ghee and mushrooms
- Saute for 3 minutes
- Remove the mushrooms from the pot
- Add 12 cups of salted water to the pot
- Bring to a boil and add in your broccoli
- Boil for 5-6 minutes
- Remove the broccoli and add your pasta to the water
- Boil for 6-7 minutes
- Drain the pasta and return to the pot
- Mix in the remaining ghee, milk and your cheese powder
- Mix well
- Serve immediately for a plain mac & cheese or proceed by adding in your sliced and sauteed mushrooms, sun dried tomatoes and broccoli
- Mix well
- Evenly divide between meal prep containers
- Store in the refrigerator for up to 5 days
Notes
Nutrition for 1 out of 6 servings:
20g Protein | 49g Carbs | 7g Fat | 383 Calories | 9g Fiber
Nutrition
Serving: 1meal | Calories: 383kcal | Carbohydrates: 49g | Protein: 20g | Fat: 7g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash
This One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash meal prep recipe combines both your protein and vegetables in a single skillet. Talk about a super quick and easy one-pan meal prep recipe! All you need is a handful of ingredients to have this Whole30 compliant meal prep recipe ready in less than 40 minutes. Drumsticks, fresh herbs, ghee, and pattypan squash. That is it! Does it get any easier?
This savory, buttery herb recipe makes the perfect lunch or an easy weeknight dinner (pretty much like most recipes on here 😉 Because if we can double a recipe for more than just lunches, it is always a win in our book! You could also serve this for a family and friends weekend party meal too!
Like almost everything on MPOF, you can swap the squash for your favorite veggies such as butternut squash, kabocha, or sweet potatoes. Just make sure to adjust your cooking time as the root vegetables take longer to cook. You can also use chicken thighs, breast or even wings in place of the drumsticks if that's what you prefer. And, if you aren't following a whole30 diet, feel free to serve this with your favorite grain such as quinoa for added protein or whole grain rice.
This One Pan Garlic and Herb Chicken Drumsticks With Patty Pan Squash meal prep recipe is full of rich, buttery herb flavors with both the drumsticks and pattypan squash cooked in a single pan.
How Long Will Garlic and Herb Chicken Last For?
At room temperature, this delicious meal prep ideas recipe will last for two hours. If it’s a sweltering 91℉ plus, then it may last for about an hour. However, in the right airtight meal prep container, one pan garlic herb chicken can last for 4 to 5 days in the refrigerator.
Can this Garlic and Herb Chicken Be Frozen?
Indeed, it most certainly can be frozen. Store in an airtight freezer-safe container to savor your meal prep ideas recipe for lunch another day. In the freezer, your one pan garlic herb chicken can last for up to 4 months!
How Do You Make One-Pan Chicken?
Within the hour you can have your one pan garlic herb chicken ready to be devoured! So without further delay, let’s get started. As always, collect your food prep dishes and utensils as well as your measured ingredients.
Preheat your over to 400℉. Then heat a large nonstick, oven-safe skillet over medium-high heat with some ghee. Once your ghee has melted, add your garlic and saute for a minute before adding your drumsticks to the mix. Allow the drumsticks to sear for 3 to 4 minutes or until golden all around.
Add in your chopped spices and herbs with salt and pepper for your taste. Then place in a pan to bake for 20 - 25 minutes. Remove pan to add squash and toss items to mix before returning to the oven to bake for an additional 10 minutes.
How to portion One-Pan Chicken?
This yummy meal prep ideas herb chicken treat offers 3 servings of buttery herb flavors to enjoy.
More Chicken Meal Prep Recipes
Had fun with our meal prep ideas one pan garlic herb chicken recipe? Well, guess what? There are lots more chicken meal prep ideas recipes which you may also be inspired to try. We’ll suggest these three, just to get you started.
Other Tips For Making Garlic and Herb Chicken.
- We used drumsticks for this recipe, however, you may substitute thighs or breasts if you wish to.
- Ensure that you mince and chop your seasonings so that their flavors easily infuse into the chicken and create that mouth-watering aroma.
- For a more uniformed look with your squash, trim and quarter the ends.
- After adding your squash, you may add more herbs. Also, you may allow your chicken to remain for more than ten minutes or until it reaches an internal temperature of 165℉.
That’s all there is to it, another amazingly simple chicken meal prep ideas recipe creation. What are you waiting for? Get started with your one pan garlic herb chicken!
One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash Ingredients:
- 1 pound chicken drumsticks
- 2 tablespoon ghee
- 2 cloves garlic, minced
- 5 tbs fresh oregano, chopped
- 2 tsp fresh thyme, minced
- 2 tsp fresh rosemary, minced
- salt & pepper, to taste
- 3.5 cups pattypan squash, ends trimmed and quartered
Servings: 3 meals
Calories: 360kcal
Ingredients
- 1 pound chicken drumsticks can sub chicken thighs or breasts
- 2 tablespoon ghee
- 2 clove garlic minced
- ⅓ cup fresh oregano chopped
- 2 teaspoon fresh thyme minced
- 2 teaspoon fresh sage minced
- salt & pepper to taste
- 3.5 cups patty pan squash ends trimmed and quartered
Instructions
- Preheat oven to 400 degrees F
- Heat a large oven-safe, nonstick skillet over medium-high heat. Add ghee to the pan. Once the ghee has melted add garlic and saute for 1 minute.
- Add your chicken drumsticks to the pan and sear for 3-4 minutes or until golden. Flip and cook for another 2-3 minutes.
- Add in your chopped herbs, salt, and pepper.
- Place pan in the oven and bake for 20-25 minutes. Add your squash to the pan. Toss everything and return to the oven for another 10 minutes or until your chicken is cooked to an internal temperature of 165 degrees F
- Serve with additional herbs, if desired.
Notes
Nutrition for 1 out of 3 servings:
29g Protein | 7g Carbs | 24g Fat | 360 Calories
Recipe slightly adapted from here.
Nutrition
Serving: 1meal | Calories: 360kcal | Carbohydrates: 7g | Protein: 29g | Fat: 24g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Kabocha Squash Waffle Meal Prep
Kabocha Squash Waffle Meal Prep
Kabocha Squash Waffle Meal Prep is a unique, paleo-friendly twist on regular waffles that will turn your breakfast into a vitamin A packed, sweet and healthy meal. Gluten Free.
Who doesn't love a good waffle for breakfast? Especially a waffle meal prep recipe that is sweet, healthy and freezer friendly! Because we know that freezer friendly = less cooking and if you are one of those people who hate to cook then this recipe is even more up your alley!
Kabocha Squash Waffle Meal Prep is packed with all of the vitamins and minerals from our favorite fall vegetable, kabocha squash, a hint of sweetness from cinnamon and 17g of high-quality protein per serving!
If you aren't a fan of kabocha squash or can't find it, you can easily swap it for pumpkin or sweet potato. Heck, we have even made these with butternut and acorn squash!
Top with maple syrup, our favorite, almond butter or even a pat of ghee. If you aren't following a paleo diet you can serve these with Greek yogurt for extra protein and berries. For our paleo followers, Kite Hill Unsweetened Plain yogurt is a great replacement and a personal favorite.
Make a big batch on Sunday (we double, triple and sometimes quadruple this recipe) then lay them between individual pieces of parchment paper and freeze up to 3 months. Then either grab some out the night before to thaw or pop in a preheated 425 degree F oven for about 18-20 minutes to reheat. Waffles, so on FLEEK!
Kabocha Squash Waffle Meal Prep Ingredients:
3.5 cups kabocha squash, pureed/mashed
4 large eggs
2 tablespoon coconut flour (14g, weighed)
1 tbs ground cinnamon
2 teaspoon baking powder
sweetener, optional
Servings: 2 servings
Calories: 255kcal
Ingredients
- 3.5 cups kabocha squash cooked and pureed (300g)
- 4 large eggs
- 2 tablespoon coconut flour 14g, weighed
- 1 tbs ground cinnamon
- 2 tsp baking powder
- pinch sea salt
- sweetener optional
Instructions
- Add kabocha squash and eggs to a bowl and beat with a hand mixer.
- Add in remaining ingredients and mix just until incorporated
- Let batter sit while you warm up your waffle iron**
- Follow directions on waffle iron cooking all of the batter until gone
- Serve with favorite sides
Notes
Nutrition for 1 out of 2 servings:
17g Protein | 22g Carbs | 11g Fat
*You want your mashed kabocha squash to be the consistency of pumpkin puree. If it is too heavy you can blend it to make it smoother. You can also just sub pumpkin. If your kabocha isn't at this consistency the waffles will easily fall apart.
**Letting your batter sit for 5-10 minutes to thicken is a critical step. Do NOT skip this.
Note: these waffles come out dense and fluffy like a belgian waffle as opposed to a crispy waffle such as Eggo. If you would like the waffles more crispy you can put them on a baking sheet and toast in the oven at 425 degrees F for about 20 minutes. These also freeze very well. To reheat follow the instructions above on how to make them crispy.
*We used a mini waffle maker for this recipe, but you can easily use a regular sized one. You will just have fewer waffles.
Nutrition
Serving: 1meal | Calories: 255kcal | Carbohydrates: 22g | Protein: 17g | Fat: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Crockpot Beef Ragu Meal Prep
Low Carb Crockpot Beef Ragu Meal Prep
Slow cooked beef in an aromatic blend of tomatoes, spices and red wine! An impossibly easy dinner that tastes like a 5-star meal. Serve over zucchini or sweet potato noodles!
As a kid, I (Sarah), remember my dad in the kitchen every Sunday making big meals that we would enjoy midafternoon. In the winter months, he almost always used the crockpot, unless he was making a lasagna or another casserole. The house always had a comfort food feeling during the winter and by the time he was done cooking we had a freezer full of food for the week. All for cheap, of course, because we didn't have a lot of money.
We wanted to recreate a few hearty crockpot recipes that were easy to meal prep and cost-effective for everyone -- while giving you that comfort food feeling. Things like chili and pot roast are two of our favorites. But, we also wanted a low carb alternative and thought this recipe would fit the bill!
It brings together so many of the best fall flavors, while still be extremely easy and ringing in at under $4 a serving. It works well for lunch, dinner or even a big family Sunday brunch. Just to be sure to make extra because everyone will love this recipe! Oh, and if you happen to want to invite us over, we wouldn't turn down the offer 😉
Low Carb Crockpot Beef Ragu Meal Prep Ingredients:
1 lb. beef stew, round roast or chuck roast
1 cup carrots, diced
1 cup celery, diced
½ cup green bell pepper, diced
3 tbsp. minced garlic
3 tbsp. white onion, diced
1 14 oz. can diced tomatoes
1 8 oz. can tomato paste
¼ cup red wine (if desired)
1 cup beef broth
2 bay leaves
1 tbsp. rosemary
½ tbsp. dried thyme
salt & pepper to taste
serve with: zucchini noodles
Servings: 4 main dishes
Calories: 358kcal
Ingredients
- 1 pound chuck roast can sub round raoast
- 1 cup Carrots diced
- cup celery diced
- ½ medium green bell pepper diced
- 3 tbsp. garlic minced
- 3 tbsp. white onion diced
- 14 ounces diced tomatoes
- 8 ounces tomatoe paste
- ¼ cup red wine optional
- 1 cup beef broth
- 2 bay leaves
- 1 tbsp. dried rosemary
- ½ tsbp. dried thyme
- salt & pepper to taste
- 4 cups zucchini noodles
Instructions
- Place carrots, celery, bell pepper, garlic and onion on the bottom of a crockpot set to high.
- Over the veggies, place the beef than add remaining ingredients.
- Cook about 4 hours on high heat or 6-8 hours on low heat, or until beef is tender and the stew is aromatic.
- Serve immediately over zucchini noodles.
Notes
Nutrition for 1 out of 4 servings:
31g Protein | 14g Fat | 27g Carbs | 358 Calories
Nutrition
Serving: 1meal | Calories: 358kcal | Carbohydrates: 27g | Protein: 31g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Summer Breakfast Salad Meal Prep
Summer Breakfast Salad Meal Prep
At MPOF, we believe breakfast is the most important part of the day. What do we need in the morning to get our days started off right? Energy! Your body is truly miraculous. A finely oiled, intricate machine—Think of it as a Lamborghini sports car, in fact. In order to keep a Lamborghini running well and at its full potential, you have to use high-octane fuel. Our bodies are the same way. In order to maintain our bodies, and keep healthy energy flowing through it, we must be mindful of the kind of fuel, or food, we are consuming!
It’s for this reason that we absolutely love today’s meal prep recipe—A summer breakfast salad! Not only does it help provide your body with necessary morning energy, but it mixes your breakfast food routine up! What does a typical American breakfast usually contain? Any combination of fried eggs, bacon, sausage, buttered toast, hash browns, syrupy pancakes, and/or cereal. It goes without saying that these traditional American breakfast food choices are delicious. The questionable part is, are those choices truly healthy? Generally not! This breakfast salad smashes the status quo by bringing in mixed greens, blueberries, sunflower seeds, walnuts, eggs for protein, and avocado!
Easy and flavorful breakfast salad packed with mixed greens, berries, nuts, seeds, hard-boiled eggs, and a creamy avocado dressing. Perfect for mixing up your breakfast routine.
It cooks up quick!
This summer breakfast salad meal prep recipe comes together super quickly! We clocked just 10 minutes of prep time and 10 minutes of cook time when we made it because the directions are extremely simple. Boil your eggs for 8-10 minutes; while this happens, just combine avocado, garlic, lime juice, olive or avocado oil, salt, and pepper in a blender for your dressing! You’ll know it’s done blending when the ingredients are liquid but still a little bit thick.
Nutrition Details:
Did you know that avocado is an amazing superfood? Bursting with fats like oleic acid, studies have shown that increased avocado intake can lower bad cholesterol, known as LDL up to 11%, and increase levels of good cholesterol, known as HDL up to 22%! They’re also packed with fiber (7g), monounsaturated fat (5g), antioxidants for eye health, and even more potassium than a banana!
These sunflower seeds are nuts! Well, no… They’re sunflower seeds, but their nutritional benefits are nuts! Not only are they loaded with high-density proteins, folic acid, anti-oxidants, and vitamins B&E, but they’ve been shown to increase energy levels while lowering bad LDL cholesterol and anxiety levels! This means that by eating this summer breakfast salad meal prep, you are not only nourishing and energizing your body now, but mitigating for possible health risks down the road
Summer Breakfast Salad Meal Prep Ingredients:
4 eggs
2 handfuls mixed greens
¼ cup sunflower seeds
¼ cup walnuts
1 cup fresh berries
AVOCADO DRESSING
1 whole large avocado
2 clove garlic, peeled
½ tablespoon fresh lime or lemon juice
1.5 tablespoons olive oil or avocado oil
Himalayan sea salt, to taste
Black pepper
Because this summer breakfast salad is so simple in ingredients, we found that a one-compartment meal prep container held not only the salad but our small side ramekin of delicious, creamy, healthy avocado dressing! New to meal prep? That’s no problem at all, we’ve got you covered! Just check out our very own Ultimate Guide to Meal Prep Containers! There you will find all of our top container recommendations for a wide variety of meals, whether you need one, two, or three-compartment containers.
Whether you’re looking to change up your breakfast meal prep game, or you’re just a big salad fan, we’re positive this summer breakfast salad meal prep recipe will energize and satisfy throughout the warmer months. Happy meal prepping, meal prep fam!
Servings: 2 meals
Calories: 579kcal
Ingredients
- 4 large eggs
- 2 cups mixed greens
- ¼ cup walnuts
- ¼ cup sunflower seeds
- 1 cup fresh berries
Avocado Dressing
- 1 large Avocado
- 2 cloves garlic
- ½ tbs fresh lime juice
- 1.5 tbs Extra-virgin olive oil
- salt & pepper to taste
Instructions
- Boil eggs by placing in boiling water for 8-10 minutes. Allow to cool slightly, then peel and slice in half.
- While the eggs are cooking, prepare your avocado dressing by adding all ingredients to a high-speed blender and processing until smooth and creamy. It should be a little thick.
- Fill two containers with greens and top with fresh berries, nuts and seeds, and hardboiled eggs. Store dressing on the side.
- Leftovers keep in the fridge for 5 days.
Video
Notes
Nutrition for 1 out of 2 servings:
22.3g Protein | 25.5g Carbs | 45.7g Fat | 9g Fiber | 579 Calories
Nutrition
Serving: 1meal | Calories: 579kcal | Carbohydrates: 25.5g | Protein: 22.3g | Fat: 45.7g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Maple Roasted Kabocha Squash & Quinoa Salad
Maple Roasted Kabocha Squash & Quinoa Salad
Light, fluffy quinoa is combined with roasted kabocha squash, pomegranate seeds, fresh herbs, crunchy pistachio seeds and a sweet maple dressing. Gluten Free. Vegan.
We are all about simple ingredient lists and simple recipes around here on MPOF. Why? Because we like to try and keep our meals to under $4 a piece and we also don't like to spend a lot of time prepping on Sunday with lengthy recipes. Family time is much more important!
This simple salad is made of just a few items that you probably have on hand or could swap with something you do! Quinoa, kabocha squash (can sub with butternut or acorn squash), maple syrup, olive oil, salt, pepper, pomegranate seeds (can sub dried cranberries) and pistachios (almonds would work great!) Don't you just love the versatility in this recipe! Such a win!
This recipe can work as a stand-alone meal especially for our vegetarian and vegan friends or you can serve it as a side dish to your favorite protein such as chicken or fish. We added some diced chicken one day and it was LEGIT!
Maple Roasted Kabocha Squash & Quinoa Salad Ingredients:
For The Roasted Kabocha
1 medium kabocha squash (about 2lbs.), peeled and cut into 1-inch cubes
3 tablespoon real maple syrup
½ tablespoon extra virgin olive oil
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
For The Quinoa Salad
1 batch maple roasted kabocha, as listed above
1 cup Quinoa
2 cups vegetable stock
½ cup pomegranate seeds
⅓ cup Chopped Italian Parsley
⅓ cup Thinly Sliced Scallions
½ cup pistachios
Salt and Pepper
Servings: 6 servings
Calories: 267kcal
Ingredients
For The Kabocha Squash
- 1 medium kabocha peeled and cut into cubes (about 2lbs)
- ½ tablespoon olive oil
- 3 tablespoon maple syrup
- ½ teaspoon Sea Salt
- ¼ teaspoon Ground Pepper
- 1 cuop quinoa
- 2 cups vegetable broth
- ½ cup pomegranate seeds
- ½ cup pistachios
- ⅓ cup italian parsley chopped
- ⅓ cup Scallions chopped
- salt & pepper to taste
- 1 batch maple roasted kabocha squash
Instructions
For The Kabocha Squash
- Preheat oven to 425° F. Scatter the cubed squash on a large baking sheet and toss it with all of the ingredients until well-coated. Roast for 20 minutes, flip the pieces over with a spatula, and continue to roast for another 10-15 minutes, until the squash is soft and slightly browned with some caramelized spots.
For The Quinoa
- While the squash is cooking, add the quinoa and vegetable stock to a pot. Bring the mixture to a boil. Turn down the heat to low and cover the pan; cook for 15-20 minutes, or until the quinoa has absorbed all of the liquid. Take the pan off the heat and allow the quinoa to rest for 5 minutes covered. Fluff with a fork.
- When squash is done, add to the pot with the quinoa and then add in pomerganate seeds, pistachios, herbs, salt & pepper. Gently toss. Enjoy right awar or divide into individual containers.
Notes
Nutrition for 1 out of 6 servings:
5g Protein | 46g Carbs | 8g Fat | 267 Calories
Nutrition
Serving: 1meal | Calories: 267kcal | Carbohydrates: 49g | Protein: 5g | Fat: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Recipe Chicken and Asparagus Bowl
Sheet Pan Recipe - Chicken and Asparagus Bowl
We get it, meal prep fam. You’re really, super busy in your life, especially if you work or go to school full-time. Just like any other human being, you have to take care of your physical needs in order to perform well, but sometimes it can be extremely challenging to find the time to do things like cook all your meals. But don’t let yourself fall into the trap of eating fast food just because cooking is impractical! That’s truly one of the coolest things about meal prep—It’s a one-and-done solution for those of us who are trying to time-manage our busy lives! This sheet pan chicken and asparagus bowl are easy to make ahead and perfect for any weeknight.
If that sounds like one of the challenges you face, then you will love what we’ve got cookin’ for you today—A chicken asparagus sheet pan meal prep recipe! Using only 4 main ingredients and 25 minutes to prepare and cook, we love this meal prep recipe for its absolute simplicity. Simple doesn’t mean bland, though, because the chicken in this meal prep recipe is seasoned with savory oyster sauce and bits of minced fresh garlic! What’s more, this is a fantastic option for anyone because it yields large portion sizes, meaning you get more food for when your body needs it, for less effort!
How long will the Sheet Pan Chicken Recipe last for?
In general, a cooked chicken will last about 4 days in the refrigerator when stored properly. This is perfect because this meal prep recipe yields 4 portions—enough for you to eat it once a day if you want!
Can this Sheet Pan Chicken Recipe be frozen?
Yes, it can! Chicken and veggies are great for freezing and should last around 6 months. Just reheat and eat!
How do you make this Sheet Pan Chicken Asparagus?
As we mentioned earlier, one of the best parts of this meal prep recipe is its pure simplicity! To make it, begin by preheating your oven to 425° F. While you wait, line a baking sheet (like one of these fantastic commercial ones from Nordic Ware) with foil, and spray with a thin coating of oil for easy cleanup. Next, arrange the asparagus onto the baking sheet without overlapping. Now place chicken on the stem side of the asparagus,— Remembering not to overlap here as well is important because it ensures uniform cooking! Time to make the seasoning! Do this by mixing oyster sauce and minced garlic in a small bowl, then brush over the chicken and the asparagus. Bake until the chicken is cooked through, which will take about 20 minutes. Serve hot or cold over steamed rice. Delish!
How to portion this Sheet Pan Meal Prep Recipe?
We think this meal prep recipe is best enjoyed in a simple-yet-efficient single-compartment meal prep container! If you’re new to this world of meal prep and need guidance, we suggest heading over to our article, Ultimate Guide to Meal Prep Containers.
More Sheet Pan meal prep recipes:
Sheet pan meals are delicious and oh-so-simple, and that’s why we love them so much at MPOF! If you want even more of sheet pan meal prep recipes, check out these Zesty Stuffed Poblano Peppers or Sriracha Honey Glazed Salmon, if you’re in the mood for something sweet yet spicy!
Other tips for making this Sheet Pan Meal Prep Recipe:
- We suggest using steamed brown rice, or any healthy rice alternative (like cauliflower rice!)
- Delicious whether served hot or cold!
Sheet Pan Chicken and Asparagus Ingredients
- Oil spray
- 1.5-pound chicken boneless skinless thigh or breast
- 1 pound asparagus, tough ends trimmed
- ¼ cup oyster sauce
- 2 large cloves garlic, minced
The recipe produces a juicy chicken and tender asparagus combo that is super flavorful. It goes perfect with steamed brown rice or other healthy rice alternatives.
For 35 More Sheet Pan recipes, Click Here
Servings: 4 servings
Calories: 241kcal
Ingredients
- Oil spray
- 1.5 lbs Chicken boneless skinless thigh or breast
- 1 lb Asparagus tough ends trimmed
- ¼ cup Oyster sauce
- 2 cloves garlic minced
Instructions
- Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil for easy clean. Spray on a thin layer of oil.
- Arrange asparagus onto the baking sheet without overlapping. Place chicken on the stem side of the asparagus without overlapping.
- Mix oyster sauce and minced garlic in a small bowl. Brush over the chicken and the asparagus.
- Bake until the chicken is cooked through, about 20 minutes.
- Serve hot or cold over steamed rice
Video
Notes
Nutrition: 241 calories, 30g Protein | 11g Fat | 9g Carbs
Recipe credit: Omnivore’s Cookbook
Nutrition
Serving: 1meal | Calories: 241kcal | Carbohydrates: 9g | Protein: 30g | Fat: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Plantain Taco Bowl Meal Prep
Plantain Taco Bowl Meal Prep
Move over Chipotle! These homemade Plantain Taco Bowls have all the flavor of take-out but are made with fresh and wholesome ingredients. Easy to meal prep and more fun to eat!
Whole30 Plantain Taco Bowl Meal Preps you can make ahead of time are a double win in our book! Why a double win? Well, for one they are healthy and whole30 compliant and two they totally kill our Chipotle craving! Hands up for saving money! It's something we really like around here if you haven't noticed yet. Have you even seen the list of meal preps under $4 yet? Yup, it's got us hooked too.
We filled this recipe with grass-fed ground beef, homemade plantain chips and lots of veggies, but the great thing about this recipe is how easy it is to customize. Swap the beef for carnitas or grilled chicken breast. Add in cheese if you are not whole30. Or black beans for an extra hit of protein. This works as lunch or dinner. Or breakfast if you are crazy like us. No matter when or how you eat it you will have this recipe on repeat. No questions asked.
Whole30 Plantain Taco Bowl Meal Prep Ingredients:
2 large yellow plantains, sliced thinly
2 tbsp. melted coconut oil
1 lb. grass-fed ground beef
½ red bell pepper, diced
½ orange bell pepper, diced
½ tsp. chili powder
½ tsp. garlic powder
½ tsp. onion powder
½ tsp. dried oregano
½ tsp. cumin
sea salt to taste
optional: shredded lettuce, sliced avocado, homemade salsa
Servings: 4 meals
Calories: 494kcal
Ingredients
- 2 large yellow plantains thinly sliced (about 1 cup)
- 2 tbsp. Coconut Oil
- 1 pound Grass Fed Ground Beef we used 85/15
- ½ large red bell pepper
- ½ large orange red bell pepper
- ½ teaspoon Chili Powder
- ½ teaspoon Garlic Powder
- ½ teaspoon onion powder
- ½ teaspoon Dried oregano
- ½ teaspoon cumin
- Salt as desired
- 2 cups shredded lettuce
- 2 medium avocados
- ½ cup salsa
Instructions
- Preheat the oven to 400 F. Prepare a baking sheet with parchment paper.
- Place plantains in a bowl and mix with the coconut oil, coating the plantains thoroughly. Sprinkle with sea salt then lay the plantains in a single layer on the sheet pan.
- Bake at 400 F 30-35 minutes until golden and crisp, flipping plantains half way through.
- While plantains bake, preheat a medium skillet to medium heat.
- Add the ground beef and remaining seasonings to the skillet.
- Use a wooden spatula to break up the meat as it cooks, turning frequently until it browns.
- Using a colander, drain the beef.
- Place the beef back in the skillet and add diced bell peppers. Stir to combine and cook 3-4 minutes until peppers are slightly tender.
- Remove from the heat and serve with baked plantains and optional ingredients as desired.
Notes
Nutrition for 1 out of 4 servings including toppings of avocado, salsa, and shredded lettuce:
24g Protein, 30g Fat, 32g Carbs
Recipe Courtesy Of SkinnyFitALicious
Nutrition
Serving: 1meal | Calories: 494kcal | Carbohydrates: 32g | Protein: 24g | Fat: 30g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Honey Garlic Mushroom Meatballs
Honey Garlic Mushroom Meatballs Using Cremini Mushrooms
Looking for something sweet and savory to blow your family away? Our meal prep recipe for honey garlic cremini mushrooms will certainly do the trick. It’s fun and easy to make with the kids, and it’s healthy too! Cremini mushrooms are essential food because of their nutritional value and overall health benefits.
Here at Meal Prep on Fleek, we believe that healthy prepared meals need to be simple, enjoyable, and provide optimal nutrition. This meal prep recipe for Honey Garlic Mushroom Meatballs checks all boxes. Enjoy!
This Asian take on meatballs combines fresh ginger and green onion into ground turkey along with minced mushrooms for a meatball that’s anything but ordinary. A zippy honey-garlic infused tomato sauce coats each meatball as they simmer to tender perfection!
What are the health benefits of cremini mushrooms?
Cremini mushrooms are packed with vitamins and nutrients, including vitamins B1, B3, and B12. They also have dietary fiber, manganese, and other beneficial nutrients. Cremini mushrooms are an antioxidant and have anti-inflammatory properties.
Mushrooms have been used for their healing properties for thousands of years and are considered a superfood. 50 percent of edible mushrooms have positive health benefits outside of nutrition.
Nutrition facts for cremini mushrooms
Cremini mushrooms are fat-free, low-carb, and low-glycemic-index food.
Nutritional Breakdown:
- Low in calories
- Packed with Vitamin B which are essential for brain & nervous system health along with healthy skin & digestion
- Vitamin B12 keeps our blood cells healthy, preventing anemia.
- Riboflavin to break down fats and drugs.
- Pantothenic acid for the brain and nervous system health.
- Niacin to maintain healthy skin, nerves, and digestion.
Why you should eat more mushrooms?
This delicious and versatile food boosts immunity, life longevity, improves digestion, and helps achieve weight loss. Mushrooms are also said to have cancer-fighting properties and help with the health of our planet. They are also packed with fiber, protein, and vitamin D. Their health benefits and exquisite taste makes mushrooms a great meat substitute, perfect for vegan and vegetarian diets.
If those aren't good enough reasons to eat mushrooms, then I don't know what is!
How else can I use crimini mushrooms?
They are super versatile! Use cremini mushrooms with eggs, meats, or vegetable and pasta dishes. They also make for a delicious addition to soups, gravies, and stir-fries.
You’re ready to dive into a plate of these mushrooms, aren’t you? So are we! Before you do, make sure the cremini mushrooms you buy are solid, firm, and aren't slippery looking. Keep in mind that the temperature storage of cremini mushrooms can affect their health benefits. To gain optimal benefits from cremini mushrooms, refrigerate them immediately after purchase and store them for three to eight days. We highly recommend that you use a glass or plastic meal prep container to guarantee maximum freshness.
When you're ready to use your cremini mushrooms, prep them with little to no water, as they're porous and too much water will drain their nutrients. Use a damp paper towel or mushroom brush for cleaning.
How do cremini mushrooms add flavor to a recipe?
Cremini mushrooms have a more robust, distinct taste. Their flavor fuses with honey and garlic beautifully, complementing and tying the savory and sweet taste profiles together. You can thank us later.
Why are cremini mushrooms a good swap for meat?
They're a healthy alternative to meat because they are easier to digest and even aid in digestion. The hearty, meaty flavor of mushrooms is enough to make you forget it’s not meat and get lost in their deliciousness.
Mushrooms are a superfood that can be added to appetizers, entrees, meats, or be consumed by themselves. We have a wealth of mushroom meal prep recipes that you can explore:
- Mushroom Carnitas Burrito Bowls
- One Pan Mushroom Tetrazzini
- Vegan Mushroom Quinoa Breakfast Hash
- Sun-Dried Tomato, Broccoli & Portobello Mushroom Mac & Cheese
- One Pan Mushroom, Pomegranate & Feta Wild Rice
- Sesame Salmon with Baby Bok Choy and Mushrooms
Have you tried any of our mushroom recipes? Leave your comments about recipes and the health benefits of mushrooms.
Honey Garlic Mushroom Meatballs Ingredients:
- 10 cups zucchini noodles (about 3 large zucchini)
- 1 teaspoon avocado oil
- 1 teaspoon sesame seeds
- ⅓ cup chopped green onion
For Meatballs
- 1 lb. ground turkey
- 1 large egg
- ½ cup minced cremini mushrooms
- ½ cup blanched almond flour
- ¼ cup finely chopped green onion
- 1 teaspoon grated ginger
- ½ teaspoon sea salt
- 1 tablespoon avocado oil, for cooking
For Honey Garlic Sauce
- 2 cups tomato sauce
- ½ cup coconut aminos
- ¼ cup raw honey
- 2 teaspoon minced garlic
Servings: 4 meals
Calories: 510kcal
Ingredients
- 10 cups zucchini noodles about 3 large zucchini
- 1 teaspoon avocado oil
- 1 teaspoon sesame seeds
- ⅓ cup chopped green onion
For Meatballs
- 1 lb. ground turkey
- 1 large egg
- ½ cup minced cremini mushrooms
- ½ cup blanched almond flour
- ¼ cup finely chopped green onion
- 1 teaspoon grated ginger
- ½ teaspoon sea salt
- 1 tablespoon avocado oil for cooking
- For Honey Garlic Sauce
- 2 cups tomato sauce
- ½ cup coconut aminos
- ¼ cup raw honey
- 2 teaspoon minced garlic
Instructions
- Preheat oven to 400ºF and lime a medium baking sheet with parchment paper. Combine ingredients for meatballs in a medium mixing bowl and thoroughly combine using hands. Form mixture into small meatballs and place on baking sheet. Bake for 15-18 minutes to lightly brown meatballs.
- Heat a medium cast iron pan over medium heat. Add tomato sauce, coconut aminos, honey and garlic, stir to combine. Bring to a simmer and reduce heat to medium-low. Transfer meatballs to pan with sauce using tongs. Simmer for 10 minutes or until meatballs are cooked through.
- Heat avocado oil over medium heat in a medium pan and add zucchini noodles. Sauté for 3-4 minutes to warm zucchini. Serve meatballs over zucchini noodles garnished with sesame seeds and chopped green onion.
Nutrition
Calories: 510kcal | Carbohydrates: 46.7g | Protein: 33.9g | Fat: 23.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Portobello Mushroom Bacon and Feta Egg Cups
Portobello Mushrooms, Bacon and Feta Egg Cups
Are mushrooms magical? These Portobello Mushrooms surely seem to be. These tiny giants perform some enhancements to the body that baffles logic. Although available year-round, their peak is during the fall and winter months. And in case you didn’t know, September is National Mushroom month! This inexpensive delicacy can be prepared in innumerable ways. Our delectable Portobello Mushroom, Bacon and Feta Egg Cups can be served as a tasty breakfast or snack. So let’s dig in.
These oven-baked meaty egg cups are full of protein and a dose of Vitamin-D rich mushrooms to start your day off right!
Health Benefits Of Portobello Mushrooms
- Mushrooms are not only delicious but also packed with nutritional benefits which you will surely enjoy. Without further delay, here are just a few benefits, which this simple ingredient, can supply.
- A study conducted in 2009 concluded that regular consumption of cooked portobello mushrooms decreased breast cancer by 60%. Imagine that!
- It’s an excellent source of fiber to help in clearing up that digestive tract.
- Let’s not forget those minerals which these mushrooms are packed with, to include: iron, protein, vitamin B6, niacin, manganese, potassium and so much more.
- It’s also low in calories if you were in search of another low-calorie meal prep idea to enjoy.
- Lowers the risk of heart-related chronic diseases, digestive conditions, and high cholesterol. Say goodbye to constipation and hemorrhoids!
- Helps with keeping the skin, liver, hair, and eyes healthy. Amazing!
- Makes maintaining a healthy weight or losing weight possible! Hurray!
- Provide antioxidants which help in fighting free radicals which can lead to cancer
Nutrition Facts For Portobello Mushrooms
Tasty and nutritious - that’s a combination to appreciate. Here are a few nutritional facts which you will be thankful for.
- Calories: 22
- Protein: 2 g
- Carbohydrates: 4 g
- Sugar: 2 g
- Fiber: 1 g
Why You Should Eat More Portobello Mushrooms?
Thought by now you were already convinced that portobello mushrooms are worth the sample, especially with our recipe. And that’s just the thing, these mushrooms can blend into any meal due to its versatility! They add volume and flavor while ensuring you get more vegetables in your diet.
Mushrooms are great for maintaining strength as well as bone health. This is because they contain vitamin D which assists in the absorption of calcium and phosphorus. What’s more, is, you can get 100% of the recommended vitamin D intake with half a cup serving!
How Else Do People Use These Mushrooms?
For this portobello mushroom recipe, baking was the preferred method to get those scrumptious cup-shaped treats. However, these mushrooms can also be cooked, grilled, seared, braised or roasted. They may also be eaten raw but cooking infuses flavor.
How To Add Flavor To Portobello Mushroom, Bacon and Feta Egg Cups?
Our portobello mushrooms were infused with the flavors of sweet and salty. For this effect, we used chopped bacon, feta cheese, and sweet berries (raspberries, strawberries or blueberries). To make this flavor-filled fiesta complete, we seasoned it up with some black pepper, dried basil and sea salt. Whip this mix with egg, scoop into your baking pan and in 30 - 35 minutes delicious cups are served. Yum!
What are you waiting for let’s get baking! Let us know what you think of this delicious twist on portobello mushrooms. Plus, we do have other tasty mushroom recipes which you may also enjoy. Come on, have a look!
Portobello Mushroom, Bacon, and Feta Egg Cups Ingredients:
- 8 large eggs
- 1 teaspoon dried basil
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
- ⅔ cup finely chopped baby portobello mushrooms
- 4 slices of bacon, cooked and chopped
- ½ cup feta cheese crumbles
- 4 cups mixed fresh berries (strawberries, blueberries, raspberries)
Servings: 4 meals
Calories: 322kcal
Ingredients
- 8 large eggs
- 1 teaspoon dried basil
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
- ⅔ cup finely chopped baby portobello mushrooms
- 4 slices bacon cooked and chopped
- ½ cup feta cheese crumbles
- 4 cups mixed fresh berries strawberries, blueberries, raspberries
Instructions
- Preheat oven to 350ºF and line 8 muffin tins with paper liners. Whisk together eggs, basil, sea salt and black pepper in a medium mixing bowl until thoroughly combined. Stir in bacon, mushrooms, and feta cheese.
- Scoop mixture evenly into muffin tins and bake for 30-35 minutes or until the center of egg cups is set. Cool at room temperature for 10 minutes before enjoying. Serve alongside fresh berries
Nutrition
Calories: 322kcal | Carbohydrates: 17.9g | Protein: 20.4g | Fat: 19.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Fall Harvest Sausage Salad
Thank you to al fresco for sponsoring this Fall Harvest Sausage Salad Meal Prep post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
This Fall Harvest Sausage Salad is full of flavor; butternut squash, quinoa, goat cheese, cranberries, almonds, chicken sausage. It is finished off with an easy lime dressing. Perfect for meal prep or fast dinner.
We did it again! We have created another meal prep recipe that is ready in less than 20 minutes. Oh, and there is hardly any cooking!
Summer may not be over quite yet, but we are already craving all of those hearty sweet and savory fall flavors. This salad has butternut squash, sweet cranberries, crunchy almonds, tangy goat cheese, and the saltiness from a good chicken sausage. We also added some quinoa for extra protein and staying power. Everything is finished off with a 5-minute dressing that has a bit of tang from lime juice.
So, how did we make a salad like this in less than 20 minutes? We started with the new al fresco Salad Night Rotisserie Style Chicken Sausage that is pre-cooked! By now you know our love for all recipes using al fresco chicken sausages, but their new flavors are even easier!
They come two sausages in a package, so more like a kielbasa style and each package has six servings. The sausages are each individually wrapped, which is excellent if you want to make a smaller meal.
We like to saute up some of these sausages and keep them on hand in the fridge for when we need a fast meal, like this Fall Harvest Sausage Salad. However, keep in mind that these are already cooked, so the sauteeing isn't necessary.
Ok, so back to the ease of this recipe. As you can see, the ingredient list is pretty simple.
Fall Harvest Sausage Salad Ingredients:
Salad Base
- 6 cups mixed greens
- 1 package al fresco Rotisserie Style Chicken Sausage
- 2 cups cooked quinoa (we used the pre-cooked frozen kind)
- 1 cup frozen butternut squash cubes
- 2 ounces goat cheese, crumbled
- ½ cup chopped scallions
- ¼ cup slivered almonds
- ¼ cup dried cranberries (no added sugar)
For the dressing*
- 4 tbsp. avocado oil
- 1 tbsp. honey
- 2 tbsp. lime juice
- 1 tbsp. apple cider vinegar
- ⅛th tsp. onion powder
- ⅛th tsp. garlic powder
- ⅛th tsp. paprika
- salt & pepper, if desired
*You could also use a store bought dressing.
We had frozen quinoa in the freezer, so we cooked that in the microwave. While the quinoa was cooking, we sliced the al fresco Rotisserie Style Chicken Sausages into rings. When the quinoa was done cooking, we set it aside to cool and cooked the frozen butternut squash. (You could also roast fresh butternut squash).
While the butternut squash cooks, we made the salad dressing. You can also use a store bought dressing, but this is almost too easy not to make.
Once the butternut squash was done cooking and cooled, and the dressing was made, we assembled the salads.
We started with a base of the mixed greens and then evenly divide all of the remaining salad ingredients between the four containers. Then we put the lids on and gave them a shake to mix them up! Lastly, we evenly divided the dressing between 4 small plastic containers and then placed them inside the meal prep containers.
When you are ready to eat, drizzle the dressing over the top, and you are ready to go! It's as easy as that!
The combinations for a Fall Harvest Sausage Salad like this are endless. If you keep staples like al fresco chicken sausages, mixed greens dried fruit, nuts, seeds, etc. on hand then you can easily create your favorite combination for lunch or dinner!
Servings: 4 meals
Calories: 551kcal
Ingredients
Salad Base
- 6 cups mixed greens
- 1 package al fresco Rotisserie Style Chicken Sausage
- 2 cups cooked quinoa we used the pre-cooked frozen kind
- 1 cup frozen butternut squash cubes
- 2 ounces crumbled goat cheese
- ½ cup chopped scallions
- ¼ cup slivered almonds
- ¼ cup dried cranberries no added sugar
For the dressing*
- 4 tbsp. avocado oil can sub olive oil
- 1 tbsp. honey
- 2 tbsp. lime juice
- 1 tbsp. apple cider vinegar
- ⅛ tsp. onion powder
- ⅛ tsp.. garlic powder
- ⅛ tsp. paprika
- salt & pepper if desired
Instructions
- Cook your frozen quinoa according to package directions.
- Cook your butternut squash according to package directions.
- While those are cooking, slice your al fresco Rotisserie Style Chicken Sausage into rings.
- Evenly divide your mixed greens between 4 meal prep containers
- Evenly divide your remaining salad ingredients between your 4 containers.
- Either toss each containers ingredients or put the top on and shake to mix.
For the dressing
- Add all ingredients to a jar, place the lid on the jar and shake to mix.
To serve
- Evenly divide the dressing between 4 small plastic containers and place inside the salad container.
- Drizzle the dressing over your salad just before eating.
Notes
*You can also use your favorite store bought dressing in place of making your own at home. However, this dressing comes together in less than 5 minutes.
Nutrition
Calories: 551kcal | Carbohydrates: 47g | Protein: 26.8g | Fat: 28.5g | Fiber: 6.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
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