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Meal Prep Recipes

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

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

DIY Fruit & Protein Snack Boxes

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

DIY Fruit & Protein Snack Boxes

Budget friendly, DIY Snack Boxes are so easy to put together and perfect for work, school, or afternoon snack! The flavor combinations are endless too! 

DIY Fruit & Protein Snack Boxes

You've probably seen snack boxes at your local coffee shop, airport, or even grocery store recently. But, if you are like us you take one look at the price tag and say "NO THANK YOU." If you have been following us here for a while, then you know we like to keep our meal preps as cost-effective as possible. Hello, under $4 meal prep. So, when we saw the store snack boxes retailing for $5.99 and up (heavens, we have even seen them at $12.99 at an airport. GASP) we knew we could make a MUCH cheaper version at home. 

We’ve found shopping at Target makes meal prepping even easier these days with all their fresh ingredients and meal prepping essentials. It was really the key to putting these DIY snack boxes together for such a low price point! 

These DIY snack boxes require little effort and provide you with all of the nutrients you need for a complete snack (or even breakfast in some cases). They are the perfection option for a work or school snack for both adults and kids alike. 

We take them to work most often, but also use the containers to create these fun DIY snack boxes for when we are traveling too. They are great to take in the car and will even make it through airport security if you don't include any liquid ingredients. 

The Key To Snacking Success.....

The key to making sure that your 'snack' doesn't turn into a meal is portion control. All of the GoodCook meal prep containers that we use include the compartment sizes in the bottom. This will ensure that no matter when or where you are using the container you always have some idea of how much you are eating. 

Take for example these super fun snack containers that we purchased at Target. Each compartment is a half cup in size, making it perfect for portioned snacking. By using fruit on one side of the container and a mixture of nuts and cheese on the other, you are getting in a great balance of macronutrients. Ie, our favorite carbs, healthy fats, protein and of course, fiber. 

How about we take a look at how we built these fun DIY snack boxes and how you can change them up based on your personal taste preference. We headed to Target to grab all the items including the snack containers and the ingredients to make this $3.00 DIY snack box. 

DIY Fruit & Protein Snack Boxes Ingredients:

  • 1 C. Walnuts (raw, unsalted)
  • 2 oz. Colby Cheese (cut into bite-sized cubes)
  • 1 C. Green Grapes
  • 4 Large Strawberries (sliced)
  • ½ C. Blackberries
DIY Fruit & Protein Snack Boxes

We went with fresh summer berries, crunchy walnuts, and cheese (we LOVE that salty and sweet combo), but you could use any seasonal fruit, nuts (macadamias and brazil nuts are two other favorites) and any kind of cheese. If you are vegan, feel free to swap in a dairy-free cheese. 

DIY Fruit & Protein Snack Boxes

If you want a little less fat in your snack and some extra protein, add in 2 hard boiled eggs in place of the walnuts. 

DIY Fruit & Protein Snack Boxes
Meal Prep Containers at Target

Three minutes of slicing and then you will be ready to snack! The combinations of DIY snack boxes are endless. The key to making sure it is balanced? Grabbing your portion controlled snack containers. You can pick them up online at Target.com or head to your local Target and grab them in store. 

DIY Fruit & Protein Snack
DIY Fruit & Protein Snack Boxes

DIY Fruit & Protein Snack Boxes

Budget friendly, DIY Snack Boxes are so easy to put together and perfect for work, school, or afternoon snack! The flavor combinations are endless too! 
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 4 snack boxes
Calories: 284kcal
Author: Nick Quintero

Ingredients

  • 1 cup walnuts
  • 2 ounces colby jack cheese cut into cubes
  • 1 cup green grapes
  • 4 large strawberries sliced
  • ½ cup blackberries

Instructions

  • Mix cheese and walnuts together.
  • Mix fruit together.
  • Divide each combination into 4 equal portions.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 boxes:
9g Protein | 11.5g Carbs | 24.7g Fat | 3.5g Fiber | 284 Calories

Nutrition

Serving: 1snack box | Calories: 284kcal | Carbohydrates: 11.5g | Protein: 9g | Fat: 24.7g | Fiber: 3.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

10 Minute Pad Thai Zoodles

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

Easy Keto Pad Thai Zoodles Recipe

This recipe is Vegan and Dairy Free

Ingredients:
75 ml water
3 tablespoons (45 ml) creamy unsweetened almond butter
1 tablespoon (15 ml) coconut aminos
1 teaspoon (5 ml) chili sauce or hot sauce
2 tablespoons (30 ml) coconut sugar
1 garlic clove, minced
½ lime, juiced
2 tablespoons (30 ml) Avocado Oil
1 egg,* whisked (optional)
½ sweet onion, chopped
3 tablespoons (45 ml) chopped nuts (of your choice)
3 tablespoons (45 ml) scallions, chopped
2 medium zucchinis, spiralized

This recipe is from Mark Sisson's new book The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever
Learn how to make perhaps the most profound health and weight loss boosting lifestyle change you will ever make—transforming your body from carbohydrate dependency to become a fat burning beast. In his new book, Mark Sisson reveals his proven effective ketogenic eating strategy for losing weight and improving health. When you go keto, you will reset your metabolism for effortless fat loss using a targeted ketogenic diet of high-fat, low-to-moderate protein, low-carb foods, and complementary lifestyle practices that help optimize metabolic and hormonal functions. Keto Reset Diet book by Mark Sisson

Unlike other ketogenic plans, Sisson first teaches readers the real secret to rapid and sustained weight loss, which is in becoming "fat-adapted" before entering full nutritional ketosis. This process allows your body to learn to burn fat more efficiently, resulting in increased and sustained weight loss over the long-term. It takes as little as 21-days to reprogram your metabolism to burn fat for fuel, by ditching processed grains, sugars, and refined vegetable oils in favor of nutrient-dense, high fat, primal/paleo foods--and you'll see immediate results. Next, you’ll fine-tune with Intermittent Fasting and then foray into full ketogenic eating for a further weight loss boost and improved health. In this way, you will achieve the highest level of what Sisson calls metabolic flexibility—the key to health, weight control, and longevity.

With The Keto Reset Diet, you can eat to total satisfaction by enjoying rich, high-satiety foods, and even weather occasional slip-ups with high carb treats or undisciplined vacation binges and not go into a tailspin. Instead, you can quickly recalibrate back to fat-adaptation, and use keto as a lifelong tool to stay trim, healthy, energetic, and free from the disastrous health conditions caused by the high carb, high insulin producing modern diet. With step-by-step guidance, daily meal plans and a recipe section with over 100 delicious keto-friendly recipes, this is the definitive guide to help the keto-beginner or the experienced health enthusiast understand the what, why, and how to succeed with ketogenic eating.

Here are a couple tools to help you get Spiralizing!

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Pin these Keto Pad Thai Zoodles for later or you could bookmark this page:

10 Minute Pad Thai Zoodles - Keto, Vegan, Dairy Free

vegan keto zoodles

10 Minute Pad Thai Zoodles

Satisfy your takeout craving in less than 10 minutes with this 10-Minute Pad Thai Zoodles recipe using spiralized zucchinis as noodles. The sauce is made with creamy almond butter and coconut aminos, which complement the sautéed zoodles perfectly. You can add an additional egg, or even some chicken or salmon for extra protein.
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Lunch
Cuisine: Asian
Keyword: Meal Prep
Servings: 2 servings
Calories: 423.84kcal
Author: Nick Quintero

Ingredients

  • 75 ml Water
  • 3 tablespoon creamy unsweetened almond butter
  • 1 tablespoon Coconut Aminos
  • 1 teaspoon chili sauce or hot sauce
  • 2 tablespoon Coconut Sugar
  • 1 clove garlic minced
  • ½ ea lime juiced
  • 2 tablespoon avocado oil
  • 1 ea egg optional
  • ½ ea sweet onion chopped
  • 3 tablespoon chopped nuts your choice
  • 3 tablespoon Scallions chopped
  • 2 ea zucchini medium size

Instructions

  • Whisk together water, almond butter, coconut aminos, hot sauce, coconut sugar, garlic, and lime juice in a bowl and set aside.
  • In a medium-sized skillet, heat oil and sauté the chopped onion until translucent.
  • Pour the whisked egg in with the onion, gently stirring for about a minute to cook the eggs and to break them up into small bits.
  • Stir in the sauce and spiralized zucchini noodles, or “zoodles,” and cook for a couple more minutes.
  • Add in the chopped nuts and scallions, cooking for another minute.
  • Divide into two bowls and serve immediately.

Notes

*Omit egg for a vegan-friendly recipe.
Recipe courtesy of Rachel Mansfield in the new book Keto Reset

Nutrition

Serving: 1serving | Calories: 423.84kcal | Carbohydrates: 20.21g | Protein: 7.66g | Fat: 37.19g | Saturated Fat: 3.56g | Cholesterol: 1.86mg | Sodium: 253.23mg | Potassium: 270.51mg | Fiber: 3.71g | Sugar: 9.91g | Vitamin A: 89.73IU | Vitamin C: 3.66mg | Calcium: 104.46mg | Iron: 1.41mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

As you may have already guessed the keto diet is high in fats and low on carbohydrates. Carbohydrate-rich foods are broken down into glucose. Insulin must be produced to process the glucose so it can be transported around the body. This action results in the fats consumed are stored as opposed to being used to provide energy instead of carbs. However, by lowering the intake of carbs, the body is induced into a state known as ketosis.

Click Here for More Keto Meal Prep Ideas

Breakfast Burrito

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Breakfast burritos pack egg, sausage, and cheese into one handy little delivery system. They are perfect for stay at home breakfast or for on the go.

If you've been looking for a reason to have more burritos and to make one for breakfast, this recipe for breakfast burriots is your reason, in the form of a meal prep recipe!

Breakfast Burrito

These egg, sausage, and cheese burritos are the perfect breakfast meal prep! They are perfect for stay at home breakfast or for on the go.
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, Egg
Servings: 4 Burritos
Calories: 425kcal
Author: Meal Prep Mondays

Ingredients

  • 4 large Tortillas
  • 1 lbs Breakfast sausage links
  • 12 large eggs
  • 1 cup Shredded cheese
  • 1 cup Salsa

Instructions

  • Cook the eggs and sausage together and set aside to cool for 5-10 minutes.
  • Scoop the mix into the center of the tortilla and top with shredded cheese. Fold over into a burrito and place in a container with your favorite salsa!

Nutrition

Serving: 1burrito | Calories: 425kcal | Carbohydrates: 21g | Protein: 29g | Fat: 25g | Saturated Fat: 10g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 585mg | Sodium: 1030mg | Potassium: 436mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1307IU | Vitamin C: 1mg | Calcium: 331mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

More Easy Breakfast Ideas:

Breakfast Bowls

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These yummy breakfast bowls are not only quick and easy to make but also incredibly healthy! All you need are eggs, cheese, avocado, spices, and potatoes.

Breakfast Bowls

These yummy breakfast bowls are not only quick and easy to make but also incredibly healthy! All you need are eggs, cheese, avocado, spices, and potatoes.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Breakfast
Cuisine: American
Keyword: avocado, bowl, breakfast
Servings: 4 Bowls
Calories: 432kcal
Author: Meal Prep Mondays

Ingredients

  • 12 large eggs
  • 1 lb red potatoes
  • 1 large avocado
  • ½ cup Shredded cheese
  • ½ large Onion

Instructions

  • Dice the potatoes and sauté diced onion with olive oil, salt and pepper.
  • Add in the potatoes and add more olive oil so they are completely covered. Cool until soft or golden brown.
  • Cook the eggs (your favorite way) and slice an avocado.
  • Add everything to your container and don’t forget to sprinkle cheese on top of your eggs!

Nutrition

Serving: 1meal | Calories: 432kcal | Carbohydrates: 25g | Protein: 26g | Fat: 26g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 571mg | Sodium: 323mg | Potassium: 1006mg | Fiber: 6g | Sugar: 3g | Vitamin A: 984IU | Vitamin C: 16mg | Calcium: 198mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

More Easy Breakfast Ideas:

Warm Breakfast Frittata Meal Prep

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When the weather gets chilly, there’s nothing better than starting your day with a warm, comforting meal. Enter the frittata—a breakfast hero that’s simple to make, versatile, and packed with protein to keep you fueled and satisfied throughout the day.

This Apple, Bacon & Onion Frittata is not only delicious but also a perfect addition to your Sunday meal prep routine. Paired with fresh spinach and juicy cherry tomatoes, this meal prep will make your mornings brighter and your days more productive.

warm breakfast frittata meal prep

Serves: 4-5

Ingredients:

  • 1 recipe Apple, Bacon & Onion Frittata ($6.00)
  • 2 cups spinach ($1.00)
  • 2 cups cherry tomatoes, halved ($1.00)

Total Prep Cost: $8.00
Cost Per Meal: $2.00

Instructions:

  1. Prepare the Frittata:
    • Follow the recipe for the Apple, Bacon & Onion Frittata, which combines the sweet and savory flavors of apples, crispy bacon, and caramelized onions in a fluffy egg base. Cook the frittata in an oven-safe skillet until it’s set and golden brown on top.
  2. Prepare the Vegetables:
    • While the frittata is cooking, rinse and dry the spinach. Slice the cherry tomatoes in half. These fresh veggies will add a burst of color and nutrients to your meal prep.
  3. Assemble the Meal Prep Containers:
    • Once the frittata is cooked, allow it to cool slightly before slicing it into 4-5 portions.
    • In each meal prep container, place a portion of the frittata.
    • Add a handful of fresh spinach and a serving of halved cherry tomatoes to each container. The combination of warm frittata and fresh veggies creates a balanced, nutritious meal.

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them an ideal option for a quick, healthy breakfast during busy weekdays.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the frittata is warmed through. If you prefer, you can also reheat the frittata in a skillet over medium heat for a few minutes. The spinach and tomatoes can be served cold for a refreshing contrast to the warm frittata.

This Apple, Bacon & Onion Frittata Meal Prep is the perfect way to start your day with a warm, hearty breakfast that’s both satisfying and nutritious. With the savory flavors of bacon and onions balanced by the sweetness of apples, this frittata is sure to become a favorite in your meal prep rotation. Paired with fresh spinach and cherry tomatoes, it’s a complete meal that’s as delicious as it is easy to make.

More Easy Breakfast Ideas:

Ready to warm up your mornings with a delicious frittata? Try this Apple, Bacon & Onion Frittata Meal Prep and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy a warm, comforting breakfast. Happy prepping!

French Toast Breakfast Berry Casserole

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This casserole is the perfect fruity breakfast! It’s a mouthful to say but not a mouthful you will regret making.

Breakfast Berry Casserole

This casserole is the perfect fruity breakfast! It’s a mouthful to say but not a mouthful you will regret making.
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Breakfast
Cuisine: American
Keyword: blueberries, breakfast, toast
Servings: 8 Servings
Calories: 70kcal
Author: Meal Prep Mondays

Ingredients

  • 8 pieces Dave’s Killer Bread
  • 5 ea eggs
  • ½ cup almond milk
  • 1 tablespoon Brown Sugar
  • 2 teaspoon vanilla extract
  • 1 lbs Frozen mixed berries
  • 4 tablespoon Maple syrup

Instructions

  • Preheat the oven to 350
  • Cut the bread into small squares and add to a casserole dish or foil baking pan (make sure you separate the pieces so they don’t stick together)
  • In a bowl, mix the eggs, cinnamon, almond milk and vanilla extract and whisk together
  • Add this on top of the bread in the pan and make sure all pieces are covered
  • Top with the mixed berries (can use frozen or fresh!)
  • Bake for 35 minutes
  • Take out of the oven and let cool then top with maple syrup!

Video

Nutrition

Serving: 2slices | Calories: 70kcal | Carbohydrates: 16g | Protein: 1g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.2g | Cholesterol: 2mg | Sodium: 28mg | Potassium: 60mg | Fiber: 2g | Sugar: 12g | Vitamin A: 29IU | Vitamin C: 1mg | Calcium: 38mg | Iron: 0.2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

More Easy Breakfast Ideas:

Meal Prep Breakfast Sandwich - Freezer Friendly

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Breakfast sandwiches make the morning so much easier, especially with these freezer-friendly meal preps!

These meal prep breakfast sandwiches are made with baked eggs, onion, bell pepper, sausage, and kale. It's all piled onto an English muffin and can be made ahead of time. Score! Mornings are getting easier and healthier by the minute.

How to Store Breakfast Sandwich Meal Prep

We love prepping these for the week and you can totally keep them in the fridge for a few days with no issues. However, If you are freezing them, wrap them individually in wax paper, parchment paper, or aluminum foil and place them in a freezer-safe resealable bag. Freeze for up to 1 month.

How to Serve Breakfast Sandwiches

Heat your oven to 350 degrees and warm up the sandwiches for about 5 minutes or until the cheese melts. Serve as they are, or with a side of hash browns. But honestly, this is a pretty hearty meal on its own. You just might not need anything else to go with it.

Breakfast Sandwich

Substitutions and Alterations

  • Make this vegan by using egg replacers and vegan cheese.
  • Use any kind of sausage you like.
  • Add some chopped tomatoes.
  • Fresh herbs are amazing with eggs, such as basil, parsley, tarragon, chives, and thyme. Dried ones will work great in a pinch; start at ½ teaspoon and add more as you tweak the recipe.
  • Change the kale to spinach, Swiss chard, or arugula if desired.

Tips for Breakfast Sandwiches

  • We love sprouted grain English muffins. They're hearty, have whole grains, and often, more protein and fiber. Look for them in the freezer section.
  • Don't forget salt and pepper. A bit of cayenne or red pepper flakes perks up eggs really well, too.

More Easy Breakfast Ideas:

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Breakfast Sandwich

Breakfast Sandwich

Freezer friendly meal prep breakfast sandwiches are a great breakfast go-to
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Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Breakfast
Cuisine: American
Keyword: Egg, sandwich
Servings: 4 Meals
Calories: 692kcal
Author: Meal Prep Mondays

Ingredients

  • 12 eggs
  • 1 bell pepper
  • ¼ white onion
  • 4 chopped breakfast chicken sausage links
  • 4 cups chopped kale
  • 4 breakfast sandwich buns
  • Salt
  • Pepper

Instructions

  • Heat oven to 350° and spray a 9x9 cooking pan with avocado spray.
  • In a large mixing bowl, combine chopped kale, sausage and diced onion and bell pepper.
  • Then, add all 12 eggs in a separate mixing bowl (plus salt & pepper as preferred) and stir together until fully mixed.
  • Pour the mixed eggs into the large mixing bowl with the other ingredients and mix together until everything is fully covered in the eggs.
  • Pour ingredients into the cooking pan and place in the oven.
  • Cook approximately 45 minutes or until the eggs have completely cooked.
  • After it has cooked, take it out of the oven and let cool for 10-15 minutes.
  • While that is cooling, place the breakfast buns into the toaster.
  • Slice the egg pan mixture into four pieces and place on the buns.
  • Distribute into meal prep containers and enjoy!

Video

Notes

This makes four meals.
Option to add cheese slices to each sandwich. Macros not included for cheese.

Nutrition

Serving: 1Meal | Calories: 692kcal | Carbohydrates: 69g | Protein: 44g | Fat: 27g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 551mg | Sodium: 1645mg | Potassium: 690mg | Fiber: 3g | Sugar: 3g | Vitamin A: 8638IU | Vitamin C: 120mg | Calcium: 197mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Breakfast Sandwich

Hotdog Meal Prep - A Fun and Affordable Meal Idea!

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Think hotdogs are just for summer BBQs? Think again! If you've never considered hotdogs for meal prep, you're definitely missing out on a simple, delicious, and cost-effective option. Perfect for those on a Whole30 plan or anyone looking for a budget-friendly meal, our Hotdog Meal Prep will change the way you think about this classic favorite.

hot dog meal prep inspo

ngredients for 4 Servings:

  • 1 package of Applegate organic beef hotdogs ($6.00)
  • 1 pound sweet potatoes ($4.00)
  • 1 lb Brussels sprouts ($3.00)
  • Ghee, as needed for roasting

Total Cost: $13.00 Cost Per Meal: $3.25

Method:

  1. Prep the Veggies:
    • Preheat your oven to 425 degrees F.
    • Wash and cube the sweet potatoes into bite-sized pieces.
    • Trim and halve the Brussels sprouts.
    • Toss the sweet potatoes and Brussels sprouts in a generous amount of ghee until they are well-coated. Season with salt and pepper if desired.
  2. Roast the Veggies:
    • Spread the veggies on a baking sheet in a single layer.
    • Roast in the preheated oven for about 25-30 minutes, or until the vegetables are tender and caramelized, stirring halfway through for even cooking.
  3. Prepare the Hotdogs:
    • While the vegetables are roasting, prepare the hotdogs. Since Applegate organic beef hotdogs are pre-cooked, you only need to heat them through. You can either pan-fry them in a little ghee or bake them in the oven alongside the vegetables during the last 5-10 minutes of roasting.
  4. Assemble the Meal Prep Containers:
    • Evenly divide the roasted sweet potatoes and Brussels sprouts between four meal prep containers.
    • Add two hotdogs to each container. If using frozen hotdogs as suggested, ensure they are thawed and heated through before adding to the containers.
  5. Storage:
    • Seal the containers and store them in the refrigerator. Enjoy your hotdog meal prep within 4 days for best freshness and flavor.

Our Hotdog Meal Prep is not just a nostalgic nod to classic cookouts but also a testament to the versatility and convenience of simple ingredients. At just $3.25 per meal, it's an incredibly affordable way to enjoy a satisfying, nutritious meal without any fuss. Perfect for busy weekdays, this meal prep idea proves that sometimes, the best dishes are the simplest ones.

Ready to give this unexpected meal prep a try? Whip up this easy hotdog meal prep this week, and share your experiences in the comments below or tag us on social media with your meal prep photos. Enjoy rediscovering the joy of hotdogs in a whole new way!

Single Serve Mushroom Q-Cup Stuffing

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

Single Serve Mushroom Q-Cup Stuffing

Traditional stuffing gets a gluten-free makeover when quinoa steps in for bread! This protein-rich mushroom and veggie stuffing cooks up in less than 10 minutes with minimal prep required. Serve alongside your favorite classic holiday sides for a feast that satisfies!

Single Serve Mushroom Q-Cup Stuffing

We don't know about you, but our favorite part of Thanksgiving is the stuffing (and the leftovers, of course!). But, creating a homemade stuffing each week during meal prep can be a little time-consuming. So to satisfy our craving (all year long) we can up with this easy, vegetarian twist that is ready in less than two minutes (both prepping and cooking!).

This single-serve, quinoa based stuffing is made with the traditional stuffing herbs, plus some dried cranberries for a bit of sweetness. But, the real star here is the base ingredient, the Savory Garlic and Mushroom Q-Cups. You have seen us share recipes using the Original Q-Cups here, but this time we used the pre-seasoned one to make this 'stuffing' recipe even easier to create!

The Q-Cups are ready in 60 seconds. We are not kidding! Quinoa in one minute? It's like a meal preppers dream come true! But, take it to the next level and create stuffing, plus serve it up with all of the traditional Thanksgiving sides and you have yourself a real winning meal prep!

This may be a traditional Thanksgiving meal prep combo, but that doesn't mean it needs to be November to enjoy it! The single-serve quinoa stuffing and all of the sides are a combination that can be enjoyed all year long. Thanksgiving in the summer may seem odd to some (not us), but this recipe is just as nice served chilled! The best part of the stuffing is eating it the next day when it's straight from the fridge, right? 😉

Single Serve Mushroom Q-Cup Stuffing Ingredients:

For Q Cup Stuffing

For Roasted Carrots

  • 2 cups sliced carrots
  • 2 tablespoon olive oil
  • 1 tablespoon honey
  • ½ teaspoon dried thyme
  • ½ teaspoon sea salt

For Serving

  • 2 lbs. sliced air-fried turkey breast
  • 1 cup cranberry sauce
  • ½ cup turkey gravy

Single Serve Mushroom Q-Cup Stuffing

The ingredient to make the Q-cup based quinoa stuffing couldn't be any easier. In part, that is due to the Q-cups already having such a nice savory/umami flavor to them.

Single Serve Mushroom Q-Cup Stuffing

Simply chop up your ingredients.

Single Serve Mushroom Q-Cup Stuffing

Add them to the Savory Garlic & Mushroom Q-Cup with chicken broth.

Single Serve Mushroom Q-Cup Stuffing

Microwave for 60 seconds and then put the lid on and let it do it's magic for 5 minutes. Then fluff it with a fork and serve alongside your favorite holiday sides! Or, if you can't wait, just eat it straight from the container like we do.

Single Serve Mushroom Q-Cup Stuffing

We served the quinoa stuffing with traditional sides here: air fryer turkey breast, carrots, cranberry sauce, and gravy. But, feel free to mix and match to your heart's desire.

Single Serve Mushroom Q-Cup Stuffing

Single Serve Mushroom Q-Cup Stuffing

Single Serve Mushroom Q-Cup Stuffing

Traditional stuffing gets a gluten-free makeover when quinoa steps in for bread! This protein-rich mushroom and veggie stuffing cooks up in less than 10 minutes with minimal prep required. Serve alongside your favorite classic holiday sides for a feast that satisfies!
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Prep Time: 10 minutes
Cook Time: 4 minutes
Total Time: 14 minutes
Course: Side Dish
Cuisine: American
Keyword: dinner, gluten free, lunch, Meal Prep, meal prep, side dish, lunch, dinner, gluten free,
Servings: 4 meals
Calories: 632kcal
Author: Nick Quintero

Ingredients

For Q Cup Stuffing

  • 4 Mushroom Q-Cups
  • 2 celery stalks
  • ¼ medium sweet white onion
  • ½ cup dried cranberries
  • 1 small sprig of rosemary
  • 2 cups chicken stock

For Roasted Carrots

  • 2 cups sliced carrots
  • 2 tablespoon olive oil
  • 1 tablespoon honey
  • ½ teaspoon dried thyme
  • ½ teaspoon sea salt

For Serving

  • 2 lbs. sliced air-fried turkey breast
  • 1 cup cranberry sauce
  • ½ cup turkey gravy

Instructions

  • Finely chop celery, onion and rosemary.
  • Remove plastic film from Q-Cup and discard. Divide celery, onion, rosemary and cranberries between 4 Q-Cups. Add ½ cup of chicken stock to each Q-Cup. Microwave for 60 seconds.
  • Stir and cover with lid. Allow ingredients to steep for 5 minutes. Repeat with remaining 3 Q-Cups.
  • Divide Q-Cup stuffing between 4 MPOF white 1 cup compartments. Add roasted carrots to the other 1 cup compartment, turkey to the large compartment along with a small cup of cranberry sauce.

To make roasted carrots:

  • Heat oven to 400ºF and line a medium baking sheet with parchment paper. Combine carrots, olive oil, honey, thyme and sea salt in a medium mixing bowl. Stir well to coat carrots. Pour carrots onto baking sheet and spread evenly. Roast for 25 minutes.

Notes

Macros include 1 Q Cup, turkey breast, carrots, cranberry sauce, and gravy. 

Nutrition

Calories: 632kcal | Carbohydrates: 102g | Protein: 31.2g | Fat: 8.7g | Fiber: 9.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Low Carb Sun Dried Tomato Egg Cups

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Breakfast is the most important meal of the day. We’ve all heard that, right? But do you know why it’s true? Among better cognitive performance and an increased likelihood of meeting nutrition requirements for the day, research has found that eating breakfast is crucial in keeping your metabolism working optimally.

Though people who skip breakfast might eat fewer calories over time, studies show that they still typically have a higher BMI than those who take the time each morning to have a meal. Enter our GF breakfast recommendation Low Carb Sun Dried Tomato Egg Cups! 

Meal Prep Low Carb Sun Dried Tomato Egg Cups

Okay, surely we have your attention about why breakfast matters. But if you’re anything like us, the question of how breakfast actually happens is probably the real issue here, right?

We can barely be trusted to match our socks or not put our shirts on inside out in the morning, and now we have to cook?! Absolutely not. We needed some solid breakfast meal prep ideas, so we came up with these delicious Low Carb Egg Cups. Your mornings are about to level up.

Low Carb Sun Dried Tomato Egg Cups Meal Prep

Gluten-Fee Breakfast Egg Cups

Not only does the cauliflower base give these Low Carb Egg Cups their namesake, but it also adds some pretty eggscellent (too far?) nutritional benefits. 1 cup of cauliflower boasts 77% of your daily Vitamin C needs, 20% of your recommended Vitamin K, and 10% of your daily fiber- all before you’ve even left your house for the day!

And that’s just the cauliflower. Tomatoes are a fantastic source of lycopene and other antioxidants that support macular and cardiovascular health. And because we’ve used sundried tomatoes in this recipe, you’re getting a concentrated and extra-tasty serving of those benefits. You’re welcome.

We’re all about making sure our meal prep ideas have protein in mind, and these Low Carb Egg Cups are no eggsception ? With 13 grams per Egg Cup, this breakfast is a perfect way to get a little or a lot of protein for the same amount of prep!

Low Carb Sun Dried Tomato Egg Cups

Low Carb Sun-Dried Tomato Egg Cups Ingredients: 

  • 3 cups riced cauliflower
  • 3 large eggs
  • ½ cup sun-dried tomatoes
  • ¾ cup shredded cheese
Egg going into a bowl

Related: The Biggest Low-Carb Diet Mistakes You're Probably Making

Low Carb Sun Dried Tomato Egg Cups before

Helpful Guides

How To Make Low Carb Sun Dried Tomato Egg Cups

References: https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast
https://www.healthline.com/nutrition/benefits-of-cauliflower#section1
https://healthyeating.sfgate.com/health-benefits-eating-sun-dried-tomatoes-2314.html

Low Carb Sun Dried Tomato Egg Cups Recipe

Low Carb Sun Dried Tomato Egg Cups

Breakfast on the go never tasted so good with these Low Carb Sun Dried Tomato Egg Cups! These little bites are like portable quiche! Made with only 4 ingredients this simple meal prep recipe is one you will want to make week after week! Oh, and they are customizable so you will never get bored!
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast, Snack
Cuisine: American, Mediterranean
Keyword: Egg, Meal Prep
Servings: 4 breakfasts
Calories: 186kcal
Author: Nick Quintero

Ingredients

  • 3 cups riced cauliflower
  • 3 large eggs
  • ½ cup sun dried tomatoes chopped
  • ¾ cup shredded cheese
  • salt & pepper to taste

Instructions

  • Preheat oven to 350 degrees
  • Spray 12 muffin cups with nonstick spray (or coat with oil)
  • Mix together all ingredients
  • Evenly divide between 12 muffin cups
  • Bake for 20-25 minutes or until set

Notes

WW Smart Points= Green:5  Blue:3  Purple:3
Nutrition for 1 out of 4 servings:
13g Protein, 11g Carbs, 10g Fat
*Feel free to add in any kind of vegetables, seasonings, etc that you enjoy

Nutrition

Serving: 1cups | Calories: 186kcal | Carbohydrates: 11g | Protein: 13g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Low Carb Pork Fried Rice Meal Prep

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Low Carb Pork Fried Rice Meal Prep

Who loves a good Chinese buffet? We sure do! But sadly, the food at a traditional westernized Chinese buffet can wreak havoc on almost any diet plan.

One heavy meal can yield 1200 calories, 70g of unhealthy fats, 2,300mg of hypertension-inducing sodium, and to put the last nail in the coffin, 300mg of cholesterol. But what if you could skip out on all the unhealthy parts, but still get all the flavor of a meal straight from an all-you-can-eat Chinese buffet?

Well, we’re excited to tell you that now you can, with today’s meal prep recipe--A low-carb pork fried rice!

Low Carb Pork Fried Rice Meal Prep

But of course, now you may be wondering how it would be possible to to have a low-carb pork fried rice! Well, that’s actually quite simple—Cauliflower rice!

Like many low-carb, paleo, Whole30 and keto-compliant recipes with a rice base, this pork fried rice meal prep recipe makes use of the flavor and texture similarities rice has to cauliflower.

It may not look like much, but this vegetable actually boasts a truly impressive list of health benefits, all on its own! For example, a single cup contains almost 80% of recommended daily allowance of vitamin C, 20% of your RDA for vitamin K, 14% of your RDA of folate, and 3g (about 10% of your RDA) of fiber to keep you fuller for longer! 

Low Carb Pork Fried Rice Meal Prep

We really love this low-carb pork fried rice meal prep recipe because it gives you options if you follow the keto diet.

While pork is a great high-fat meat, chicken or beef can also be used for even higher fat content! The inclusion of toasted sesame oil also adds fat, while giving this Oriental-influenced dish a nutty, rich flavor profile.

We highly recommend using coconut aminos for flavor as well, for a healthier soy sauce alternative. In fact, beyond having far less sodium than regular soy sauce, coconut aminos  actually have a number of impressive health benefits! Not unlike eating other coconut-based products, coconut aminos are fantastic for increasing your HDL (or, “good” cholesterol) levels! 

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep Ingredients:

  • 2 tablespoons sesame oil
  • 2 eggs
  • 1 lb pork, sliced thinly
  • 2 cups snap peas, ends snapped
  • 1 cup carrots, diced
  • 1 medium head cauliflower, riced
  • ⅓ cup coconut aminos (or more, to taste
  • Sea salt, to taste
  • Sriracha chili sauce, to taste
  • ¼ cup cashews, toasted, optional
  • ¼ cup green onions, sliced, optional

One of the healthiest ingredients in this pork fried rice meal prep recipe is the snap peas! Snap peas have half the carbs of regular peas, and are totally rich in dietary fiber, weighing in at 3g per 1 cup serving. That’s quite a lot, considering your RDA for fiber is 9-15g (depending on age and body mass)!

Snap peas are also high in vitamin C, folate, iron, and potassium—All of which nutrients are vital to your body function!

Low Carb Pork Fried Rice Meal Prep

This low-carb pork fried rice meal prep recipe makes 4 servings and serves up very well in a standard 1 compartment meal prep container! If you’re new to meal prep and need info about your container options, check out our Ultimate Guide to Meal Prep Containers!

Not only will you find information about which types of containers will best suit your needs, but we have included real Amazon customer reviews to help you narrow down your choices.

For more pork-based recipes, check out our delicious Pork Burger Meal Prep (with fried egg!) or this Thai Sweet Chili Pork Tenderloin!

Low Carb Pork Fried Rice Meal Prep

Helpful Guides

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep

This fried rice recipe using low carb cauliflower, and gets tons of delicious flavor from toasted sesame oil. Pork is a great, high-fat meat, but chicken thighs or beef would work equally as well in this recipe, making it keto friendly. 
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Lunch, Main Dish
Cuisine: Thai
Keyword: Meal Prep, Pork
Servings: 4 meals
Calories: 347kcal
Author: Nick Quintero

Ingredients

  • 2 tbs sesame oil
  • 1 pound pork tenderloin or pork cut of choice
  • 2 large eggs
  • 2 cups snap peas
  • 1 cup Carrots diced
  • 1 medium head cauliflower riced
  • ⅓ cup Coconut Aminos
  • salt & pepper to taste
  • sriracha chili sauce to taste
  • ¼ cup cashews
  • ¼ cup green onion sliced

Instructions

  • Rice cauliflower by chopping the cauliflower into small chunks, and adding to a food processor bowl. Be sure not to overfill the food processor bowl. Only fill about ½ way full in order to get evenly chopped cauliflower. Set aside.
  • Add 1 tablespoon of sesame oil in a large skillet over high heat. Scramble eggs, and remove from pan when still slightly undercooked.
  • Add the other tablespoon of sesame oil to the pan, and add pork, snap peas, and carrots. Stir fry until pork is fully cooked, and season with sea salt and coconut aminos. Remove pork and vegetables from pan and set aside.
  • Add riced cauliflower, and stir fry on high heat for 3-5 minutes, until cauliflower is heated through. Be careful not to overcook, or the rice can become watery.
  • Once the cauliflower is cooked, add back in the eggs, pork, and vegetables. Stir together, and season with more sea salt, coconut aminos, and chili sauce, if desired.
  • Garnish with green onions and cashews.

Notes

Nutrition for 1 out of 4 servings (including optional toppings):
32g P | 21g C | 16g F | 6g Fiber | 347 Calories

Nutrition

Serving: 1meal | Calories: 347kcal | Carbohydrates: 21g | Protein: 32g | Fat: 16g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Salmon with Creamed Spinach Farro

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Salmon and creamed spinach farro is a twist on a comfort food dish! An awesome meal prep!

Creamed Spinach Salmon Farro

We're always looking for new and delicious ways to prep salmon. And this one is awesome because it comes together with lots of flavor and an ingredient you might not be familiar with: farro. It's a nutty and substantive Italian grain that you can use anywhere you'd use rice, including arborio rice for pasta. But instead of using heavy cream or even half and half to cook the grain in, we're using canned coconut milk, which lends a bit of a sweet and nutty flavor that complements the farro well. Try it! You may be surprised by it!

Salmon and Creamed Spinach Farro Ingredients

  • 1 to ½ pounds salmon fillets (4 fillets)
  • 4 tbsp olive oil, divided
  • Kosher salt, to taste
  • Black pepper, to taste
  • 1 medium red onion, sliced
  • 1 cup cherry tomatoes, halved
  • 1 tsp garlic powder
  • 1 cup chicken stock
  • 14 ounces canned coconut milk
  • 6 ounces baby spinach
  • 1 cup Italian pearled farro

How to Make Salmon with Creamed Spinach Farro

This recipe starts off by cooking the salmon in a hot skillet with olive oil. Cook it for a few minutes, and then remove it from the pan, and cover it. Add some more olive oil, and cook the red onion and tomatoes together; the tomatoes will likely start to collapse a bit and lose some of their juices, which is what you want. Add in the chicken stock and coconut milk, along with the farro. Bring it to a simmer, and then reduce the heat and let it simmer. Add the spinach at the last minute (otherwise, it'll overcook). Then, towards the end of the farro cooking, put the salmon in the skillet, nestled into the farro. Cook for a few more minutes and dinner is served!

How to Store and Serve Salmon with Creamed Spinach Farro

Once it's cooked, you can portion this into meal prep containers easily, covered, for up to 4 days in the fridge. We like to reheat dishes with fish and seafood in the oven instead of the microwave (it tends to be more forgiving that way). You can pop this into a casserole dish or other oven-safe vessel and cover with foil, and reheat at 350 for 15 minutes or so until heated through.

We love this just as it is, because it's pretty filling; the farro has more fiber than your typical rice so it's definitely filling. Think of it as similar to the difference between eating whole wheat pasta and regular pasta. But a green salad is never a bad idea.

Salmon with Creamed Spinach Farro

How to Customize Salmon with Creamed Spinach Farro

Tomatoes are kind of a non-negotiable for this dish, but if you don't have a red onion use a white or yellow one. You can also cook a few cloves of minced garlic in this dish, too, along with the onion and tomatoes, if desired.

Baby kale or arugula would complement these flavors too, if you don't have spinach. You could even go with Swiss chard, too.

Finally, if you don't want to use farro, you can use rice and cook it the same way, whether it's brown, white, or cauliflower rice. If you choose cauliflower rice, just know it will cook REALLY fast in comparison to regular rice. Quinoa would also work and it would make the meal gluten-free, just as the rice would. You can also cook the quinoa as you would the rice (and in fact, if you do so, you may never cook quinoa in water again!).

MORE EASY HEALTHY MEAL PREPS FOR DINNER!

Creamed Spinach Salmon Farro

Salmon with Creamed Spinach Farro

Creamed spinach gets a major upgrade with farro and salmon for an easy and healthy meal prep you'll love!
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: dinner, Main Course, Main Dish
Cuisine: American, Mediterranean
Keyword: Salmon
Servings: 4
Calories: 741kcal
Author: Nick Quintero

Ingredients

  • 1 pound salmon fillets (4 fillets)
  • 4 tablespoon olive oil divided
  • Kosher salt to taste
  • Black pepper to taste
  • 1 medium red onion sliced
  • 1 cup cherry tomatoes halved
  • 1 teaspoon garlic powder
  • 1 cup chicken stock
  • 14 ounces canned coconut milk
  • 6 ounces baby spinach
  • 1 cup Italian pearled farro

Instructions

  • Pat salmon dry and brush with 2 tablespoon olive oil on both sides along with salt and pepper.
  • Heat 1 tablespoon olive oil over medium-high heat until hot. Cook the salmon, skin side up, until golden and crisp, about 4-5 minutes. Set aside on a plate and cover.
  • Add remaining olive oil to skillet and sauté onions and tomatoes, about 2 minutes. Season with garlic powder.
  • Pour in chicken stock and heavy cream and bring to a simmer. Stir in spinach and farro. Mix well.
  • When liquid comes to a simmer, reduce the heat and cover. Cook for 15-20 minutes, until farro is tender.
  • Nestle in the salmon, skin-side down and continue to cook, covered for an additional 5 minutes.
  • Divide the farro, tomatoes, and spinach mixture into 4 meal prep containers. Place a salmon fillet on top.  

Video

Nutrition

Calories: 741kcal | Carbohydrates: 53g | Protein: 33g | Fat: 46g | Saturated Fat: 24g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Cholesterol: 64mg | Sodium: 195mg | Potassium: 1387mg | Fiber: 12g | Sugar: 7g | Vitamin A: 4228IU | Vitamin C: 25mg | Calcium: 99mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Salmon with Creamed Spinach and Farro easy dinner

Yes, You CAN Meal Prep Pancakes!

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Didn’t think you’d ever see pancakes represented in our meal prep recipes? Honestly there was a time when we didn’t think so either, but these Meal Prep Pancakes are a dream and we’re obsessed!

Yes, You CAN Meal Prep Pancakes!

Want pancakes today, and tomorrow, and maybe again on the weekend, and maybe also next Monday when you’ve got a case of the weekday blues? No problem at all. Make these Meal Prep Pancakes once and enjoy them for as long as they’ll last. And yes, they freeze well!

Every breakfast is an opportunity. An opportunity for jump-starting your metabolism, an opportunity for giving your body the fuel it needs to stay focused and get through the morning, an opportunity for a meal prep recipe, and an opportunity for pancakes.

Yes, You CAN Meal Prep Pancakes!

These Meal Prep Pancakes are loaded with fiber and healthy fats to keep you fuller and energized longer, and are both paleo and gluten free. And most importantly they’re just plain delicious!

Why Coconut Flour

We think coconut flour is one of the most exciting additions to the grain-free baking flour list! It adds a nice boost of protein to any baking base, and is suitable for any diet other than those with tree nut allergies.

Yes, You CAN Meal Prep Pancakes!

Coconut flour is typically denser than most baking flours, especially if you’re used to baking with traditional wheat and grain flours. Know that the absorbency of this product varies by brand, and a different texture does not necessarily mean a poor coconut flour.

Variations in texture might simply require a bit of recipe adaptation. We like using Bob’s Red Mill brand coconut flour, but if you use another brand and end up with a mixture that is too dry, know that you can always just add a bit more oil.

Meal Prep Pancake Options

One of our favorite things about these Meal Prep Pancakes is that they make a perfect base for anything you might want to add to your breakfast. We love ours with strawberries and a delicious protein boost of almond butter, but they also stand up well to a hearty pour of maple syrup. Yum!

Whatever your preferred toppings, we have no doubt this will end up being a new go-to in your breakfast meal prep recipes.

Yes, You CAN Meal Prep Pancakes!

Meal Prep Pancake Ingredients

Pancakes

  • 1 cup coconut flour
  • 8 large eggs
  • ¼ cup coconut oil, melted
  • Toppings, as desired
  • Almond Butter
  • Maple Syrup
  • Strawberries
Yes, You CAN Meal Prep Pancakes!

How to Freeze

Cool the Pancakes Completely: After cooking your pancakes, let them cool completely on a wire rack. This prevents moisture from being trapped inside when they are frozen, which can cause ice crystals and make the pancakes soggy when reheated.

Prepare for Freezing:

  • Single Layer: Lay the cooled pancakes in a single layer on a baking sheet or large plate. This step is crucial to prevent them from sticking together.
  • Flash Freeze: Place the baking sheet or plate with the pancakes in the freezer for about 30 minutes to an hour. Flash freezing the pancakes helps them hold their shape and makes it easier to store them.

How to Store

  • Stack and Separate: Once the pancakes are firm, you can stack them together. Place a small piece of parchment paper or wax paper between each pancake to prevent them from sticking together.
  • Transfer to a Bag: Place the stacked pancakes into a large, resealable freezer bag. Squeeze out as much air as possible before sealing to prevent freezer burn. You can also use a freezer-safe container if you prefer.

3 Ways to Reheat:

1. Reheating Pancakes in the Microwave

This is my preferred method for reheating pancakes. It’s quick, easy, and perfect for reheating a small number of pancakes. Here’s how you can do it:

  • Place 1 to 5 frozen pancakes on a microwave-safe plate.
  • Microwave about 20 seconds for 1 pancake, and about 60 seconds for 5 pancakes. The time will vary depending on the wattage of your microwave, so you might need to adjust slightly.
  • There’s no need to cover the plate with plastic wrap; the pancakes will turn out soft and fluffy without it.

Tip: Microwaving is the fastest way to get soft, fluffy pancakes. Just be careful not to overheat, as this can make the pancakes rubbery.

2. Reheating Pancakes in the Oven

If you’re reheating a larger number of pancakes, or you prefer a more even heat, the oven is a great choice. Here’s how to do it:

  • Preheat your oven to 350ºF.
  • You can either place the desired number of frozen pancakes into a foil packet or lay them in a flat layer on a sheet pan, then cover the pan tightly with foil.
  • Ensure the pancakes are completely encased in foil to prevent them from drying out.
  • Bake for about 10 minutes, or until the pancakes are warm and soft.

Tip: Using the oven is a great method when you’re reheating pancakes for a group. There’s no need to pre-brush the pancakes with butter; they will stay moist as long as they are covered.

3. Reheating Pancakes in the Toaster

While this isn’t the best method for reheating pancakes, it does work if you’re in a pinch or prefer a slightly crispier edge:

  • Place one pancake in each slot of your toaster.
  • Set the toaster to a low setting and toast until the pancakes are heated through. Keep an eye on them to prevent over-crisping.

Tip: The toaster is best for single servings and if you don’t mind a little crispness on the outside. Just be careful not to leave them in too long, as they can become overly crispy.

Yes, You CAN Meal Prep Pancakes!
Yes, You CAN Meal Prep Pancakes!

Yes, You CAN Meal Prep Pancakes!

Yes, You CAN Meal Prep Pancakes! Didn’t think you could meal prep pancakes? Well, we are here to show you that you can! This quick, paleo friendly meal is loaded with fiber and healthy fats to keep you going all morning long!
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 4 meal preps
Calories: 375kcal
Author: Nick Quintero

Ingredients

  • 1 cup coconut flour
  • 8 large eggs
  • ¼ cup Coconut Oil melted
  • 1 ½ cups almond milk *some readers have found that they needed to add up to 1.5 cups milk to get the best results. Please note that we have not tested this.

Toppings, optional

  • Almond Butter
  • strawberries
  • maple syrup

Instructions

  • Combine all pancake ingredients
  • In 2-3 tbs size servings, cook batter in an oiled skillet over medium heat
  • Repeat until all batter is gone
  • Evenly divide between containers with diced strawberries
  • Top with almond butter and maple syrup the morning you plan to enjoy!

Video

Notes

Nutrition For 1 out of 4 pancake containers (without optional toppings)
17g Carbs, 16g Protein, 27g Fat, 375 Calories
*Please note that the absorbancy of coconut flour can vary by brand. If your mixture is too dry you can add additional oil. Allow batter to sit for 3-4 minutes before cooking.
 
WW Smart Points= Green:15 Blue:11 Purple:11

Nutrition

Serving: 1meal | Calories: 375kcal | Carbohydrates: 17g | Protein: 16g | Fat: 27g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Turkey Club Pasta Salad Jars

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Turkey Club Pasta Salad Jars are like the best of a turkey club, but in a transportable, on-the-go jar! A healthy meal prep to take to work or to the park!

Doesn't this salad look GOOD?

A turkey club in pasta form with salad in jars. It's like your deconstructed favorite sandwich got hearty and transportable in a hurry. Layer the ingredients for a tasty, healthy and veggie-loaded lunch. Or dinner.

Turkey Club Pasta Salad Ingredients

Turkey Club Pasta Salad jars ingredients

For the Creamy Dijon Vinaigrette

  • ⅓ cup light mayonnaise
  • ⅓ cup apple cider vinegar
  • 3 Tbsp olive oil
  • 2 Tbsp Dijon mustard
  • 2 Tbsp water
  • ½ tsp kosher salt
  • ¼ tsp garlic powder
  • ¼ tsp onion powder

For the Pasta Salad

  • 8 ounces whole wheat rotini pasta cooked
  • 1 cup red onion sliced
  • 1 pint grape tomatoes halved
  • 12 ounces thick cut dei turkey breast diced
  • 4 ounces bacon cooked
  • 1 cup shredded cheddar cheese
  • 8 cups romaine lettuce chopped
Creamy dijon vinaigrette

How to Make Turkey Club Pasta Salad Jars

Turkey club pasta salad jars assembly

This healthy meal prep epitomizes minimum effort for maximum results. The most prep you're doing here involves cooking bacon (which you can do while the pasta cooks), and assembling the dressing. You can make the dressing a day ahead, or the pasta, or even the bacon. It's easy to break this meal prep down into smaller components if need be. All of that can be kept in the fridge until it's time to assemble.

Find some good quality deli turkey meat for this; most supermarkets do their own roasted turkey in the deli department so ask for a sample. It will taste the closest to the kind of turkey—i.e., turkey right off the bone—associated with a good turkey club sandwich. Or maybe this is just my diner-loving experience coming through (most diners will use real roasted turkey, not deli meat). Once you have everything prepped, it's just a matter of layering the ingredients in quart-sized glass jars and assembling them in the best order.

How to Store and Serve Turkey Club Pasta Salad Jars

Storing in the jars is perhaps the ultimate meal prep for salad. But you can also serve them in the jars if you want, by shaking everything up. However, this works best if you transport and/or store in the jars in the fridge for up to 3 or 4 days, and tumble out the ingredients and toss them in a large bowl. Serve with crusty bread, if desired, but this is a pretty complete meal as is!

Substitutions and Alterations

You can use gluten-free pasta if you like; we like chickpeas in this situation but use whatever you prefer.

Any kind of tomato will work but diced grape or cherry tomatoes fit the best in these jars.

Swap the romaine for iceberg (yeah, we said that) or even spinach or kale, but know that romaine is the heartiest of them all and will hold up best as a prep.

Use turkey bacon if desired.

Opt for roasted chicken, rotisserie chicken, or any kind of leftover chicken if you want, or leftover roasted turkey meat, if you have it!

We love the Dijon mustard here, but you can try something else such as Green Goddess or even Caesar; all will taste great. But mustard and turkey go really well together, and the mayo gives it the creaminess needed to hold it all together.

PRO TIP: You can make any salad recipe into a jarred recipe by layering the ingredients in a similar fashion, so that the heartiest ingredients go on the bottom closest to the salad dressing. Easy peasy!

MORE EASY SALAD MEAL PREPS!

Turkey Club Pasta Salad Jars on a plate

Turkey Club Pasta Salad Jars

Turkey Club Pasta Salad Jars

It's everything you love about a turkey club, as a salad, in a transportable jar! Great for lunch on the go!
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Prep Time: 20 minutes
Total Time: 20 minutes
Course: Lunch, Main Course
Cuisine: American
Keyword: Pasta, salad, Turkey
Servings: 4
Calories: 853kcal
Author: Nick Quintero

Equipment

  • 4 Quart sized glass jars with lids

Ingredients

For the Creamy Dijon Vinaigrette

  • ⅓ cup light mayonnaise
  • ⅓ cup apple cider vinegar
  • 3 tablespoon olive oil
  • 2 tablespoon Dijon mustard
  • 2 tablespoon water
  • ½ teaspoon kosher salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder

For the Pasta Salad

  • 8 ounces whole wheat rotini pasta cooked
  • 1 cup red onion sliced
  • 1 pint grape tomatoes halved
  • 12 ounces thick cut deli turkey breast diced
  • 4 ounces bacon cooked
  • 1 cup shredded cheddar cheese
  • 8 cups romaine lettuce chopped

Instructions

  • Whisk together the vinaigrette, then divide into the 4 jars (a scant ¼ cup each). Divide the remaining ingredients, starting with red onion and ending with the romaine, between the jars.
  • Put the lids on them and refrigerate the salad for up to 4 days.
  • To serve, empty the contents of a jar into a large bowl and toss to combine.   

Video

Nutrition

Calories: 853kcal | Carbohydrates: 57g | Protein: 36g | Fat: 55g | Saturated Fat: 19g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 24g | Trans Fat: 0.02g | Cholesterol: 104mg | Sodium: 951mg | Potassium: 956mg | Fiber: 4g | Sugar: 7g | Vitamin A: 9492IU | Vitamin C: 23mg | Calcium: 295mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

11 Best French Toast Recipes

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French toast is one of the most loved breakfast dishes today. It is sweet, has a moist center, is slightly golden and crisp, flavorful, delicious, and quick and easy to prepare. Originating in the 1st Century in the Roman Empire, this recipe has only slightly changed over the millenniums with the types of bread, the addition of spices, and a variety of choices for sugars and sweeteners. For meal prepping, French toast can last in the freezer around 2 months if stored in freezer-friendly airtight containers. After much research, we have put together a list of 11 best French toast recipes for you and your family to enjoy!

Stuffed French Toast

Although traditionally served warm and yes, this stuffed french toast meal prep can be too, this easy and healthy, high-protein, breakfast recipe is actually best served chilled making it a meal prep dream.

(Carbs: 29g - Protein: 13g - Fat: 2g)

Eggnog French Toast Bake

This gluten-free French toast bake swaps low fat eggnog and egg whites for a lightened up version that doesn’t sacrifice flavor for a festive holiday breakfast that’s guilt-free!

(Carbs: 95g - Protein: 12g - Fat: 8g)

Paleo Cran-Blackberry Overnight French Toast

Naturally sweet and scrumptious this Paleo Cran-Blackberry Overnight French Toast is the answer to a terrific breakfast all week long! Paleo, Gluten-Free, Dairy-Free, and Low Carb.

(Carbs: 19g - Protein: 13g - Fat: 14g)

Blueberry Pie French Toast

Traditionally heavy and overly sweet, we lightened up this favorite by swapping butter for avocado oil cooking spray, eggs for egg whites, and highlighting the option to use your milk of choice. Gluten-free French toast made with egg whites served with an easy blueberry compote!

(Carbs: 43g - Protein: 9g - Fat: 5g)

Sheet Pan French Toast Sticks and Sausage

A breakfast that will take you back to your childhood! Use your favorite gluten-free bread, and bake these along with the sausage.

(Carbs: 45g - Protein: 19g - Fat: 20g)

Allrecipes’ French Toast

This tender, fluffy, and indulgent recipe comes together quickly and easily with just five ingredients you already have on hand.

(Carbs: 34g - Protein: 11g - Fat: 6g)

McCormick’s French Toast

Wake up to an irresistibly delicious breakfast that's super quick and easy to whip up using a few basic ingredients you likely already have in your kitchen. This French toast recipe soaks thick slices of bread in a mixture of milk, vanilla extract, cinnamon, and an egg before tossing each slice in a frying pan.

(Carbs: 13g - Protein: 4g - Fat: 3g)

Serious Eats’ French Toast

You can't really go wrong with a pinch of cinnamon and nutmeg and a dash of vanilla. This may be the best French toast recipe using only kitchen pantry staples.

(Carbs: 81g - Protein: 19g - Fat: 34g)

Natasha’s French Toast

The texture is perfect! Pummeled with maple syrup and berries, this is the perfect weekend breakfast, and the make-ahead option is brilliant for feeding a crowd.

(Carbs: 28g - Protein: 10g - Fat: 12g)

Delish’s Best French Toast

Think making perfect French toast at home is a myth? Well, prepare to be amazed. If your every prior attempt has resulted in soggy, less-than-ideal French toast, this recipe is here to make your breakfast dreams come true. Crisp and golden on the outside, soft and custardy in the middle, our tried-and-true favorite French toast treats you to decadent brunch perfection in the comfort of your own kitchen. 

(Carbs: 34g - Protein: 8g - Fat: 10g)

Cafe Delites’ Best French Toast

The perfect balance of flavours soaks into brioche slices, making this the absolute French toast recipe! Watch them puff up in a hot, buttered pan, crisping to a rich, golden brown. With a hint of vanilla and cinnamon, a touch of sweetness, and crispy pan fried edges, this is one French Toast recipe the whole family goes crazy for.

(Carbs: 19g - Protein: 7g - Fat: 11g)

13 Best Cauliflower Recipes

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Cauliflower is a similar specie to broccoli and is commonly known as a cruciferous vegetable. Although it is not a flower, its name originates from the Italian cavofliore which means "cabbage flower" most likely because it looks like cabbage if it were a flower. There are several colors of cauliflower around the world, including purple, yellow, orange, green, and the commonly seen white. Cauliflower has shown to be versatile and often used for replacing higher-carb options such as in rice or pizza dough. Cauliflower has a healthy amount of fiber, helps fight heart disease, rich in antioxidants, and some studies indicates that it fights signs of aging. One cup of cauliflower's macros consist of around 5 grams of carbohydrates, 2 grams of protein, and less than 1 gram of fat. We have put together a list of 13 of our favorite cauliflower recipes for you and your family to enjoy!

Meal Prep Recipes using Cauliflower:

Roasted Mediterranean Cauliflower Gnocchi & Veggies

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

(Carbs: 28g - Protein: 4g - Fat: 7g)

Cheesy Mexican Cauliflower Fritters

These cheesy Mexican cauliflower fritters make a spicy, low-carb and gluten-free breakfast, lunch, snack or even dinner! Easy to meal prep and adjust the spice according to your taste buds.

(Carbs: 12g - Protein: 13g - Fat: 21g)

Low Carb Bacon Cauliflower Soup

This Low Carb Bacon Cauliflower Soup is deliciously easy. Warm, thick, and filled with cheesy flavor while being gluten-free and paleo-friendly!  

(Carbs: 15g - Protein: 15g - Fat: 8g)

Cauliflower Mash Breakfast Bowls

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

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

Cauliflower Steak With Quinoa & Tahini

These cauliflower steaks are crispy on the outside and tender on the inside. Pair them with quinoa, greens, and lemon tahini for a delicious plant-based meal!

(Carbs: 48g - Protein: 16g - Fat: 18g)

Pork Fried Cauliflower Rice

Ditch takeout and make this tangy, umami pork fried cauliflower rice instead. This version is low in carbs, gluten-free, and soy-free for a guilt-free takeout fake-out.

(Carbs: 19g - Protein: 31g - Fat: 21g) 

General Tso’s Cauliflower Bowls

This healthy-ish and plant-based twist on classic General Tso’s chicken is completely delicious and so easy to make!  

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

Sweet & Sour Cauliflower Bites

Asian inspired vegan and gluten free cauliflower and veggie dish served with jasmine rice.

(Carbs: 52g - Protein: 8g - Fat: 7g) 

Cilantro Lime Cauliflower Rice

Cauliflower steps in for rice in this low-calorie, gluten-free, vegetable rice with tangy lime and herby cilantro. Best of all, it can be enjoyed hot or chilled for year-round enjoyment.

(Carbs: 7g - Protein: 3g - Fat: 2g) 

Cauliflower Tabouli & Salmon 

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

(Carbs: 10g - Protein: 36g - Fat: 35g) 

Cauliflower Fried Rice with Legumes & Chicken Shish Kabobs

Ready in 20 minutes and easy to make, this Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs is a healthy, protein-packed recipe that is also full of veggies!

(Carbs: 43g - Protein: 45g - Fat: 12g)

Carrot Meatballs with Mint Cauliflower Rice

These easy 15-minute prep meatballs are loaded with Italian flavors and a hidden veggie. Pair it with lemon mint cauliflower rice for a filling, low-carb meal!

(Carbs: 8g - Protein: 28g - Fat: 15g)

Cauliflower Rice Salmon Poke Bowl

Poke bowl with wild salmon, crunchy raw veggies, and cauliflower rice. Simple, guilt-free, yet delicious!

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

Simple Meal Prep Lunch Container

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Sometimes you don't need a recipe. You need ideas for a simple lunch prep container. We've got you covered!

Consider this an adult Lunchable! No cooking is required and it’s a fun grab-and-go meal that's endlessly customizable. And that's because sometimes a recipe is not what you need: You need an uncomplicated combination of lunch ingredients that taste great. This simple lunch meal prep idea is just that!

Ingredients for Simple Meal Prep Lunch Container

The key here is to use some common foods you likely have on hand. We're using grapes, hard-boiled eggs, cooked chopped chicken, sliced cucumber, a bell pepper, and chopped up string cheese.

Simple Lunch Container

What to Put in My Lunch Prep Container?

Ok, so maybe you don't have all of those ingredients, but take a look at what we've got here and use your imagination.

Protein: egg, cheese, hummus (plant-based), and chicken

Veggie: cucumber, peppers

Fruit: grapes

The idea is to pack yourself a little bit of everything across the major macros/food groups. But an easier way to think about it beyond those three types of food involves color! What colors can you eat today? Because eating colorful real foods, as we know, usually means we are eating healthy foods!

Simple Lunch Container

Substitutions and Alterations

Sometimes we just need ideas, and the more, the better. If you end up putting together this simple lunch container as we've described it, awesome. If you wanna work with what you've got on hand, even better. Of course, your own dietary needs might be different if you eat carbs (we don't really have any included here), higher-sugar fruits (like bananas), and so forth. Feel free to customize this to your liking.

Other fun additions include marinated veggies, olives, pickles, and so forth.

Veggie swaps: The sliced peppers and cukes are great for dipping into the hummus, but feel free to use carrot or celery sticks if you like instead, or slice zucchini in a similar stick-like manner, lengthwise.

Grape tomatoes are good, but so are chopped broccoli and cauliflower florets. Baby spinach or arugula is great too if you're aiming for more of a green-veg kind of vibe.

Fruit swaps: Apple or pear slices; orange, tangerine, or clementine segments; blueberries, strawberries, raspberries or blackberries; pomegranate arils (seeds); sliced bananas, mangos, pineapple.

Plant-based swaps: cooked tofu or edamame; peanut, almond or cashew butter; other kinds of hummus; cubed avocado, almonds, cashews, walnuts, pecans, pistachios, macadamia nuts, Brazil nuts; sunflower or pumpkin seeds.

Animal protein swaps: cooked steak, pork, or shrimp are great. Canned tuna, salmon, or chicken also comes in handy in a pinch and requires no cooking, just seasoning. (Maybe a little bit of mayo, plain yogurt, some salt, pepper, and mustard?)

Dairy: chunks of cheddar, Havarti, or Monterey jack; plain regular or Greek yogurt.

Simple Lunch Container

Tips for Simple Lunch Container Prep

If you stock your pantry and your fridge with a variety of these foods, you'll never be bored. Sometimes you don't need a whole big production for lunch.

We joke that this is like an adult Lunchable, but there's no reason why you can't have your kids assemble their own versions! You likely know the mass-produced ones are typically loaded with preservatives and more salt than you might want in your diet. Any parent who's watched their child do something for themselves for the first time has likely witnessed that kind of "aha" moment of satisfaction in their child. Prepping food is no different. That sense of empowerment will likely excite them—even if it's just for a couple of days and they go back to peanut butter and jelly sandwiches. Hey, it's a start.

Need container ideas? Check out our guide to the Best Plastic Meal Prep Containers!

Here are a few more basic lunch meal prep ideas:

Simple Lunch Container

Simple Lunch Container

Sometimes a recipe is not what you need... just a simple combination of lunch ingredients that taste great. This simple lunch meal prep idea is just that!
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Prep Time: 15 minutes
Total Time: 15 minutes
Course: Lunch
Cuisine: American
Keyword: Lunch Box
Servings: 4 Meals
Calories: 324kcal
Author: Meal Prep Mondays

Ingredients

  • 4 ea hard-boiled eggs
  • 1 ea bell pepper
  • ½ lb Pre Cooked Chicken Fajita
  • 1 ea cucumber
  • 1 cup grapes
  • 4 ea string cheese chopped
  • 1 cup hummus

Instructions

  • Grab your meal prep container and get ready to fill it!
  • First, cut up the cucumber, bell pepper, and string cheese into slices, then add to the container.
  • Add the grapes, chicken, and hard-boiled egg (this may need to be cut into half for space).
  • Fill the smaller part of your container with your favorite hummus.

Video

Notes

This makes four meals.

Nutrition

Serving: 1meal | Calories: 324kcal | Carbohydrates: 12g | Protein: 24g | Fat: 20g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 244mg | Sodium: 325mg | Potassium: 407mg | Fiber: 1g | Sugar: 9g | Vitamin A: 1354IU | Vitamin C: 43mg | Calcium: 67mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Mushroom, Pomegranate & Feta Wild Rice

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Little Work. Big Flavors. This One Pan Mushroom, Pomegranate & Feta Wild Rice recipe is the perfect blend of savory, sweet, and salty, all coming together in a dish that's as nutritious as it is delicious. With hearty crimini mushrooms, sweet pomegranate seeds, and chewy wild rice, this gluten-free and vegetarian dish is a winner on all fronts. And it gets even better—it’s all made in just one pan!

One Pan Mushroom, Pomegranate & Feta Wild Rice

Who could resist the chewy texture of wild rice paired with the earthiness of cremini mushrooms, the burst of sweetness from pomegranate seeds, and the savory hint of chives? Finished with a salty crumble of feta cheese, this dish is a symphony of flavors that hits all the right notes. Um, definitely not us!

One Pan Mushroom, Pomegranate & Feta Wild Rice

Why You'll Love This Dish

  1. Easy to Make: With just one pan, this dish is a breeze to prepare and clean up. Perfect for busy weeknights when you want something comforting without spending hours in the kitchen.
  2. Packed with Flavor: The combination of mushrooms, pomegranate, and feta creates a unique blend of tastes that will leave your taste buds dancing. The mushrooms bring a meaty, umami flavor, the pomegranate adds a burst of sweetness, and the feta provides that deliciously salty finish.
  3. Versatile and Nutritious: This dish is naturally gluten-free and vegetarian, making it suitable for a variety of dietary needs. Serve it as a hearty main course, or for those who prefer a bit of meat, pair it with cooked chicken or toss in leftover diced chicken. Looking to keep it plant-based but boost the protein? Adding beans or tofu would be a fantastic option.
  4. Perfect for Meal Prep: This recipe makes a great option for meal prep. It reheats well, making it an excellent choice for lunch or dinner throughout the week. Just prepare a big batch, portion it out, and enjoy!
One Pan Mushroom, Pomegranate & Feta Wild Rice

Ingredients You’ll Need

  • Ghee: Adds a rich, buttery flavor. You can substitute with olive oil or butter if you prefer.
  • Crimini Mushrooms: These hearty mushrooms add a meaty texture and earthy flavor. Feel free to use any variety of mushrooms you like.
  • Garlic and Onion: Essential aromatics that build the base of flavor for the dish.
  • Wild Rice: The chewy texture of wild rice works perfectly here, but you can also use quinoa or brown rice for a different take.
  • Low-Sodium Chicken Stock: Adds depth and richness to the dish. Vegetable broth can be used to keep it vegetarian.
  • Green Onions: Provide a fresh, mild onion flavor.
  • Pomegranate Seeds: These sweet, juicy seeds add a pop of color and flavor, perfectly balancing the savory elements.
  • Feta or Goat Cheese: Crumbled over the top, this cheese adds a creamy, salty finish that brings everything together.
  • Salt & Pepper: Adjust to taste, bringing out all the flavors in the dish.
One Pan Mushroom, Pomegranate & Feta Wild Rice

How to Serve

This is a versatile dish that can be enjoyed in many ways:

  • As a Main Dish: It’s filling enough to stand on its own, making it a perfect vegetarian main course.
  • With a Side of Protein: Serve alongside grilled chicken, salmon, or even a steak for a more substantial meal.
  • Plant-Based Protein: Add some chickpeas, black beans, or tofu to the pan for an easy boost of plant-based protein.
  • As a Side Dish: It makes a beautiful and flavorful side dish for holiday dinners or any special occasion.
One Pan Mushroom, Pomegranate & Feta Wild Rice

Final Thoughts

This dish is a celebration of flavors and textures, with each ingredient bringing something special to the table. Whether you’re looking for a quick weeknight dinner, a meal prep option, or a stunning side for a special meal, One Pan Mushroom, Pomegranate & Feta Wild Rice is sure to impress. It’s wholesome, delicious, and so easy to make—you might just find yourself making it on repeat!

So go ahead, give this dish a try. We promise it’ll be a hit, no matter how you choose to serve it!

Some of our favorite One-Pan Meal Prep Ideas:

One Pan Mushroom, Pomegranate & Feta Wild Rice
One Pan Mushroom, Pomegranate & Feta Wild Rice

Full Recipe

One Pan Mushroom, Pomegranate & Feta Wild Rice

One Pan Mushroom, Pomegranate & Feta Wild Rice

Little work. Big flavors. One Pan Mushroom, Pomegranate & Feta Wild Rice combines hearty criminology mushrooms with sweet pomegranate seeds and wild rice. Finished off with crumbled feta cheese for a salty & sweet dish. Gluten Free. Vegetarian. 
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Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep
Servings: 4
Calories: 256kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon ghee
  • 1 pound crimini mushrooms washed and sliced
  • 1 clove garlic minced
  • 1 small white onion diced small
  • ¾ cup wild rice can sub quinoa or brown rice
  • 1 cup low sodium chicken stock
  • 1 cup green onions chopped
  • ½ cup pomegranate seeds
  • ½ cup feta or goat cheese
  • salt & pepper as desired

Instructions

  • Heat ½ tablespoon ghee in a large skillet over medium-high heat.
  • When ghee is melted add in garlic and onion and cook for 1 minute. Add in mushrooms, salt and pepper. Cook for 5 minutes.
  • Add in your rice and chicken broth. Cover pan with a lid and simmer over medium low heat for 25-30 minutes or until all liquid is gone.
  • Remove pan from the heat and toss in pomegranate seeds, green onion and feta.
  • Serve as a main dish (4 servings) or a side (makes 6 servings).

Notes

Nutrition for 1 out of 6 servings:
18g Protein | 38g Carbs | 8g Fat | 256 calories
 
Recipe slightly adapted from here.

Nutrition

Serving: 1meal | Calories: 256kcal | Carbohydrates: 38g | Protein: 18g | Fat: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cilantro Lime Cauliflower Rice

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Our cilantro lime cauliflower rice is perfect for vegan, low-carb, Keto, Paleo, and vegetarian diets. This "rice" is a tasty, light, and fresh substitute for white rice.

Today, we're showing you how to make it for yourself, for future meal prep recipes.

How long will Cilantro Lime Cauliflower Rice last for?

Cilantro lime cauliflower rice will last for 4 days when packaged in ziplock bags and stored in the refrigerator. 

Can Cilantro Lime Cauliflower Rice be frozen?

Yes, you can freeze the rice in ziplock freezer bags. Label the bags before storing the rice. Cilantro lime cauliflower rice will last up to 2 months in the freezer. You can defrost the rice on the counter when you're ready to use it. 

Cauliflower steps in for rice in this low calorie, gluten-free vegetable rice with tangy lime and herby cilantro. Best of all, it can be enjoyed hot or chilled for year-round enjoyment.

Cilantro Lime Cauliflower Rice

Ingredients: 

  • 1 tablespoon olive oil
  • 2 heads of cauliflower
  • ½ cup chopped cilantro
  • ¼ cup fresh lime juice
  • 1 tablespoon lime zest
  • 1 teaspoon sea salt
Cilantro Lime Cauliflower Rice

How do you make Cilantro Lime Cauliflower Rice?

This low-carb rice is ridiculously simple! Break the cauliflower into florets, add to your food processor in batches, and pulse until the cauliflower is fine. Find a large mixing bowl to put the processed cauliflower into. Repeat cauliflower processing until all the florets are finely chopped. When all of the rice is done, add olive oil, sea salt, lime juice & zest, and cilantro to the rice. Stir well, and you're done! The whole process only takes 10 minutes. 

How to portion Cauliflower Rice? 

If you plan on using the rice the same day, cover the bowl with plastic wrap. Otherwise, store the cilantro lime cauliflower rice in your refrigerator in one or more plastic bags. 

*Make meal prepping even easier by storing each serving of rice in separate ziplock bags. 

Cilantro Lime Cauliflower Rice

More Cauliflower Rice meal prep recipes:

Here are some meal prep recipes that pair with cilantro lime cauliflower rice quite well! there's quite a few, so now you know why we created a meal prep recipe just for the rice. 

Not that big of a cauliflower rice fan or just want to switch things up? then we highly recommend these 10 Healthy Alternatives To White Rice. 

Other tips for making this recipe:

  • If you don't have a food processor, you can use a box (cheese) grater to make cauliflower rice. 
  • Transfer your cauliflower rice to a large paper towel and press out excess moisture, especially when freezing. 
  • If you notice an unpleasant sulfur smell coming from your rice after being in the fridge, toss it out. 
  • Cut off as much stem as possible. 
  • Swap out lime and cilantro for lemon and parsley for a fresh change of pace! 
Cilantro Lime Cauliflower Rice
Cilantro Lime Cauliflower Rice

Cilantro Lime Cauliflower Rice

Cauliflower steps in for rice in this low calorie, gluten-free vegetable rice with tangy lime and herby cilantro. Best of all, it can be enjoyed hot or chilled for year-round enjoyment.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Side Dish
Cuisine: American
Keyword: keto, low carb, meal prep, side dish, lunch, dinner, gluten free,, paleo, vegan, vegetarian, whole30
Servings: 8 servings
Calories: 55kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 2 large heads of cauliflower
  • ½ cup chopped cilantro
  • ¼ cup fresh lime juice
  • 1 tablespoon lime zest
  • 1 teaspoon sea salt

Instructions

  • Break the cauliflower into small florets and add in batches to a food processor. Pulse until cauliflower is fine.
  • Transfer to a large mixing bowl and repeat with remaining florets. Add olive oil, cilantro, lime juice, lime zest, and sea salt. Stir well to combine. Cover and refrigerate until using.

Nutrition

Serving: 1cup | Calories: 55kcal | Carbohydrates: 7g | Protein: 3g | Fat: 2g | Sodium: 312mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Buffalo Chicken Casserole (GF, Whole30)

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If you're a fan of buffalo chicken, this Whole30 Baked Buffalo Chicken Casserole is a must-try! It packs all the traditional buffalo chicken flavors you love into a single, healthy dish. Plus, it’s gluten-free, low-carb, and incredibly easy to make. This meal prep recipe is perfect for busy weekdays when you need something quick and satisfying.

Ingredients:

  • 1 lb. chicken breast, cooked and shredded
  • 3 ¾ cups cauliflower, riced (about 425g)
  • 1 small onion, diced
  • ½ cup carrot, diced
  • ½ cup celery, diced
  • ½ clove garlic, minced
  • 1 tablespoon Fourth & Heart ghee (or substitute with coconut oil or olive oil)
  • ¼ teaspoon black pepper
  • ½-3/4 cup buffalo sauce (adjust to taste)
  • ½ cup egg whites
  • Ranch dressing, as desired
  • Chives, for garnish
Whole30 Baked Buffalo Chicken Casserole

Tips for Busy People:

  • Use Pre-Cooked Chicken: Save time by using a store-bought rotisserie chicken or pre-cooked chicken breast. Simply shred the meat and add it to the casserole.
  • Meal Prep Ahead: This casserole is perfect for meal prep. You can assemble the casserole the night before and store it in the fridge. When you're ready to eat, simply bake it in the oven. It’s a great way to have dinner ready with minimal effort.
  • Adjust Spice Level: If you like your buffalo chicken extra spicy, use a hot buffalo sauce. For a milder version, use a mild sauce or mix buffalo sauce with a little bit of ranch dressing to tone down the heat.
Whole30 Baked Buffalo Chicken Casserole

How to Store:

Store any leftovers in an airtight container in the refrigerator for up to 4 days. This casserole also freezes well. To freeze, let the casserole cool completely, then portion it into individual servings and freeze in airtight containers for up to 3 months.

Whole30 Baked Buffalo Chicken Casserole

How to Reheat:

Reheat individual portions in the microwave for 2-3 minutes or until heated through. If reheating from frozen, thaw overnight in the refrigerator and then microwave. Alternatively, you can reheat the entire casserole in the oven at 350°F (175°C) for 15-20 minutes, or until hot.

Whole30 Baked Buffalo Chicken Casserole

Serving Suggestions:

This Baked Buffalo Chicken Casserole is versatile and pairs well with various sides. Consider serving it with:

  • A crisp green salad drizzled with extra ranch dressing
  • Steamed broccoli or green beans for added veggies
  • A side of mashed cauliflower for a hearty, low-carb meal

Whole30 Compliant

This casserole is not only delicious but also Whole30 compliant, making it a great option for those following the Whole30 program. Whole30 is all about eating whole, unprocessed foods, and this casserole fits the bill perfectly.

It's made with real ingredients, free from grains, dairy, added sugars, and processed additives. The use of buffalo sauce provides that classic flavor without compromising your dietary goals. It's a perfect way to enjoy a hearty, flavorful meal while staying on track with Whole30.

Whole30 Baked Buffalo Chicken Casserole
If you love this recipe and want more Whole30 inspiration, make sure to check out these other 30 Whole30 Compliant meals!
Whole30 Baked Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

This Whole30 Baked Buffalo Chicken Casserole has all of the traditional buffalo chicken flavors that you love baked into one healthy dish! Gluten free, low carb and exceptionally easy. A meal prep recipe doesn't get any better than that!
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Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 servings
Calories: 256kcal
Author: Nick Quintero

Ingredients

  • 1 pound Boneless Skinless Chicken Breast cooked & shredded
  • 425 grams cauliflower riced
  • 1 small onion diced
  • ½ cup Carrots diced
  • ½ clove garlic minced
  • 1 tablespoon ghee
  • ¼ teaspoon black pepper
  • ½ - ¾ cup buffalo sauce
  • ½ cup eggwhites
  • ranch dressing if desired
  • chives if desired

Instructions

  • Preheat oven to 400 degrees
  • Line a baking pan with parchment paper
  • Add ghee, onion, carrots, celery and garlic to a skillet and saute until onion is translucent and softened
  • Add cauliflower rice, shredded chicken, sauteed veggies, egg whites and buffalo sauce to a bowl
  • Mix well
  • Pour into lined baking pan
  • Bake covered for 25 minutes
  • Remove cover and bake an additional 20-25 minutes or until set
  • Top with ranch and chives, if desired
  • Divide between meal prep containers

Video

Notes

WW Smart Points= Green:4  Blue:1  Purple:1
__
Nutrition: 1 out of 4 servings
13g Carbs, 13g Fat, 24g Protein, 265 Calories

Nutrition

Serving: 1meal | Calories: 256kcal | Carbohydrates: 13g | Protein: 24g | Fat: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cake Batter Oat Bars

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An easy recipe for Cake Batter Oat Bars that is filled with the sweet flavor of birthday cake, peanut butter, and sprinkles. These bars are not only delicious but also gluten-free, making them a great option for those with dietary restrictions.

Table of Contents
Cake Batter Oat Meal Prep Bars

Why We Love These Bars

One of our favorite afternoon snacks is a granola bar or bite. They are quick, easy, travel-friendly, and almost all of them require no baking! These bars are so easy to make that they barely count as cooking. Plus, they’re perfect for meal prepping, ensuring you have a tasty treat ready whenever you need it.

We love anything that tastes like cake batter or peanut butter. And when you combine all of your favorite things together, magic happens. That’s exactly what you get with these Cake Batter Oat Bars! They are the fast and healthy answer to an afternoon snack, a pre/post-workout boost, a quick breakfast, or even a dessert. We’ve even enjoyed them for dinner with some Greek yogurt and fruit on nights when we were too tired to cook!

Plus, who wouldn’t love a healthy treat, packed with protein, that tastes like dessert? We don’t know anyone who would complain about that! 😉

Cake Batter Oat Meal Prep Bars

Cake Batter Oat Meal Prep Bars Ingredients:

  • 2 ½ cups gluten-free rolled oats
  • ⅓ cup birthday cake peanut butter (or regular peanut butter with a few drops of vanilla and almond extract for a similar flavor)
  • ⅓ cup agave syrup (you can also use honey or maple syrup as an alternative)
  • 2 tablespoons coconut oil (melted)
  • ¼ cup gluten-free sprinkles (feel free to use your favorite colors or types)
Cake Batter Oat Meal Prep Bars

Tips for Busy People:

  • Double the Recipe: Make a double batch of these bars and freeze half. This way, you’ll always have a healthy snack option ready to grab, even on your busiest days.
  • Portable Packaging: Wrap individual bars in parchment paper or reusable wax wraps for easy grab-and-go snacks. They’re perfect for tossing in your gym bag, lunchbox, or purse.
  • Add Some Protein: To make these bars even more filling, consider adding a scoop of your favorite protein powder to the mixture. Just mix it in with the oats before adding the wet ingredients.
Cake Batter Oat Meal Prep Bars

Variations to Try:

  • Chocolate Chip Lovers: Add ¼ cup of mini chocolate chips to the mixture for a chocolatey twist.
  • Nutty Delight: Mix in some chopped nuts, like almonds or pecans, for added crunch and protein.
  • Fruit Options: Add some dried fruit pieces, such as cranberries or raisins, for a different flavor and texture.

How to Store:

Store these bars in an airtight container in the refrigerator for up to a week. For longer storage, keep them in the freezer for up to 3 months. If you’re storing them in the freezer, layer parchment paper between the bars to prevent them from sticking together.

Cake Batter Oat Meal Prep Bars

How to Reheat:

These bars are best enjoyed cold or at room temperature. If you prefer them warm, microwave a bar for 10-15 seconds. Be cautious not to overheat, as this can cause the bars to become too soft.

Cake Batter Oat Meal Prep Bars

Cake Batter Oat Meal Prep Bars

An easy recipe for Cake Batter Oat Meal Prep Bars that is filled with the sweet flavor of birthday cake, peanut butter, and sprinkles. Gluten Free.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 6 bars
Calories: 366kcal
Author: Nick Quintero

Ingredients

  • 2 ½ cups Gluten Free rolled oats
  • ⅓ cups birthday cake peanut butter can sub all natural
  • ⅓ cup agave or sticky syrup
  • 2 tbsp. Coconut Oil
  • ¼ cup gluten-free sprinkles

Instructions

  • Place 1 ½ cups of the rolled oats into a food processor and blend until in flour form then pour into a large bowl with the remaining oats and sprinkles.
  • In a microwave safe bowl, gently melted the peanut butter, agave and coconut oil together and stir until smooth.
  • Pour the peanut butter mixture over the oats and stir using a rubber spatula until no dry spots remain.
  • Press mixture into an 8x8 inch pan lined with parchment paper or plastic and place in the fridge for one hour before cutting into 6 bars. *Store in an airtight container.

Notes

Nutrition for 1 out of 6 bars:
10g Protein | 14g Fat | 50g Carbs

Nutrition

Serving: 1bar | Calories: 366kcal | Carbohydrates: 50g | Protein: 10g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Chipotle Eye Round Roast Meal Prep

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Sheet Pan Chipotle Eye Round Roast Meal Prep involves cooking once and eating a whole six times! Amazing work!

This meal prep is a 100 percent grass-fed eye round roast beef, simply cooked to perfection! This one-pan recipe makes 6 meals and keeps the dishes to a minimum. Paleo-friendly. Gluten-Free. And might even be keto if you took the potato out of the equation!

Sheet Pan Chipotle Eye Round Roast Meal Prep

This sheet pan recipe turns your favorite budget-friendly cut of meat, eye-round roast, into flavorful, moist and tender beef. Because eye-round roast is so lean (hello, diet friendly) it can also be a tough cut. But this sheet pan chipotle eye round roast recipe changes that and adds a bit of kick with chipotle spice.

Made in a single pan, this recipe practically cooks itself and leaves very little cleanup making more time for family and friends on Sunday. Or whenever you make it! Because let's be honest, who wouldn't rather curl up on the couch with good company and a movie instead of meal-prepping on a Sunday?

Sheet Pan Chipotle Eye Round Roast Meal Prep Ingredients

  • 1 tablespoon brown sugar, or coconut sugar
  • 1 tablespoon ground chipotle chile pepper
  • 1 tablespoon paprika
  • 1 tablespoon cumin powder
  • Salt and pepper
  • 1 (2.5-pound) eye round roast
  • 3 tablespoons olive oil
  • 1 white onion, chopped
  • 1 pound Brussels sprouts, halved
  • 1 waxy potato, chopped

How to Make Sheet Pan Chipotle Eye Round Roast

Oh, we love a good sheet pan dinner. Start off by lining the pan with parchment, which will make clean up a breeze and keep everything from sticking to the sheet pan. The beef gets started in the oven with a little salt and pepper, but ultimately it'll get seasoned chipotle powder, paprika, cumin, salt, and pepper. The onions, potato, Brussels sprouts all roast on the same pan with the beef. Everything takes on the smoky-sweet-spicy flavor of the seasonings. So good!

Sheet Pan Chipotle Eye Round Roast Meal Prep

How to Store and Serve Chipotle Eye Round Roast

Everything cooks on one sheet pan, and then all you need to do is let the roast rest and slice it up. It should yield enough for six servings, and everything can be stored together for each meal. No need for fancy compartments, unless, of course, you want that! You can keep this prep in the fridge for 4 days. Just reheat it in the oven, covered loosely in foil, at about 350 F. We like this way the best because it keeps the veggies from getting soggy and prevents the meat from drying out.

Sheet Pan Chipotle Eye Round Roast Meal Prep

Substitutions and How to Customize

You can make this dish with roast pork instead of beef if desired. The veggies will all still work great. Feel free though to switch up for things like broccoli or even cauliflower.

You can turn this into a recipe that will work with paleo or keto ways of eating, too, if desired. Change the yellow potato for a sweet potato and this becomes a paleo recipe. Take the potato out altogether, skip the sugar in the meat rub, and add any other non-starchy veggie, and it becomes keto friendly.

More Pot Roast / Chuck Roast Recipe Ideas

Sheet Pan Chipotle Eye Round Roast Meal Prep

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Sheet Pan Chipotle Eye Round Roast Meal Prep Recipe


Sheet Pan Chipotle Eye Round Roast Meal Prep

Sheet Pan Chipotle Eye Round Roast Meal Prep

100% Grass-Fed eye round roast beef simply cooked to perfection!  This one-pan recipe makes 6 meals and keeps the dishes to a minimum. Paleo. Gluten-Free. 
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 362kcal
Author: Nick Quintero

Ingredients

  • 1 tbsp. brown sugar or coconut sugar
  • 1 tbsp. ground chipotle chile pepper
  • 1 tbsp. paprika
  • 1 tbsp. cumin
  • Salt & pepper to taste
  • 2.5 pound eye round roast
  • 3 tbsp. olive oil
  • 1 medium white onion chopped
  • 1 pound Brussels sprouts halved
  • 1 large waxy potato chopped

Instructions

  • Preheat oven to 425°F. Line a baking sheet with parchment paper.
  • Mix brown sugar, chipotle chile pepper, paprika, and cumin powder in a small bowl. Mix well and set aside.
  • Generously sprinkle salt over all sides of the eye round roast.
  • Toss onion, Brussels sprouts, and potato in a large bowl with 1 tablespoon oil, salt, and black pepper.
  • Heat the remaining 2 tablespoons of oil in a medium skillet over high heat until hot. Add the roast, turning occasionally, until all the sides turn golden brown, about 8 minutes. Transfer onto the lined baking sheet and sprinkle the mixed chipotle powder on all sides.
  • Spread the vegetables onto the same baking sheet around the roast.
  • Bake for 25 minutes, until the vegetables are cooked through. Remove the baking sheet from the oven and transfer the vegetables to a plate. Return the roast to the oven and continue roasting for another 15 minutes, until a thermometer inserted into the middle registers 130°F for medium doneness.
  • Rest the roast on a big plate for 10 minutes before slicing (the internal temperature will continue to rise).
  • Serve with the roast vegetables or arrange in meal prep containers for later.

Notes

WW Smart Points= Green:4  Blue:4  Purple:3
__
 
Nutrition for 1 out of 6 servings:
45g Protein, 14g Fat, 14g Carbs
 

Nutrition

Serving: 1meal | Calories: 362kcal | Carbohydrates: 14g | Protein: 45g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Pot Roast with Au Jus

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Thank you to The Kansas Beef Council for sponsoring this Pot Roast with Au Jus recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Pot Roast with Au Jus

You’re sure to enjoy this no-fuss, easy fall-apart, melt in your mouth pot roast that is made right in your slow cooker! It's a balanced meal that is also a Whole30 compliant take on the classic comfort food we all know and love with a dreamy Au Jus to finish it off — slow-cooker pot roast! 

Pot Roast with Au Jus

Who doesn't love a good comfort meal? Pot roast certainly ranks in the top 5 ultimate comfort recipes in our book! Why? Not only is it super easy, especially when made in your slow cooker, but it requires minimal ingredients. It can also feed a large crowd, is packed full of flavor from the tender chuck roast, and it has a massive punch of protein in every serving.

Nutrients

Not only does beef provide approximately 51% of your DV of protein, but it all has 9 other essential nutrients. These include Iron, Zinc, Selenium, Vitamin B6, Niacin, Riboflavin, Vitamin B12, Choline, and Phosphorus. Now, you're probably thinking, "Huh?" I don't even know what these are. But, to make it simple, these 9 essential nutrients are involved in essential processes such as tissue growth, energy production, immune system function, and nutrient absorption.

Naturally Raised vs. Certified Organic

Some people live and die by only eating organic beef, and that's ok. But, if your budget doesn't allow for purchasing organic beef, do not fret! Naturally raised beef is also an excellent choice. Naturally Raised means the cattle never receive any antibiotics or growth-promoting hormones, may feed on either grass- or grain-finished and may spend time in a feed-yard.

Certified Organic beef cattle never receive any antibiotics or growth-promoting hormones, may be either grass- or grain-finished, and may spend time in a feed-yard. However, the grain fed to the cattle must be certified organic. So, as you can see, there really isn't a huge difference!

Grass-Finished/Grass-Fed vs. Grain-Finished

You have probably seen someone on social media talk about how grass-finished/grass-fed is better than grain-finished. But is that really the case? That is a decision that only you, the consumer, can make. But, we are here to share the differences so that you can make the best decision for you. 

Grain-Finished Beef:

Grain-finished beef is what you find at the majority of retail meat counters or grocery stores and most beef is raised this way but does not have any additional labeling. Here are some things you may not know about grain-finished or “conventionally raised” beef.

  • Spend most of their lives eating grass
  • Spend 4-6 months at a feed yard eating a balanced diet that has been developed by an animal nutritionist. *less than 11% of their lifetime feed is grain.
  • May or may not be given FDA approved antibiotics to treat, prevent or control disease

No matter the label, all beef at the grocery store is inspected for safety by USDA and is nutritious and wholesome to eat.

Grass-Finished Beef:

  • Spend their whole lives eating grass
  • May also eat grass, hay, or forage at a feedyard
  • May or may not be given FDA approved antibiotics to treat, prevent or control disease

Most importantly, there’s always a nutritious and delicious beef option for you, no matter what your budget or preferences are. All beef is wholesome and provides an authentic source of 10 essential nutrients. Now that you have all of the facts, do you feel confident in making the best decision for you and your family when purchasing meat? GREAT! Let’s start cooking now!

Pot Roast with Au Jus Ingredients:

  • 1 lb. Beef Chuck Roast
  • 1 lbs. Baby Potatoes
  • 1 lb. Baby Carrots
  • 1 lb. Pearl Onions (or 1 Large Yellow Onion, quartered)
  • 2 cups Beef Broth (Whole30 approved)
  • ½ cup Coconut Aminos
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Fresh Rosemary
  • 2 Tbsp. Fresh Italian Parsley
  • 1.5 Tbsp. Fresh Thyme
  • ½ Tbsp. Garlic Powder
  • 2 tsp. Ground Black Pepper
  • 1 tsp. Himalayan Pink Salt
Pot Roast with Au Jus

The ingredients for this Pot Roast with Au Jus (made in the slow cooker) are simple. Of course, the star of the recipe is that gorgeous chuck roast!

Pot Roast with Au Jus

All of your ingredients will go into your crockpot and then do their thing! No cooking is even required!

Pot Roast with Au Jus

The end result is a very balanced meal prep full of protein, fiber-rich vegetables and natural fats in the chuck roast. This meal prep combo has the ultimate balance of macronutrients.

Visit www.BeefItsWhatsForDinner.com for more recipes and easy meal prep inspiration!

More Pot Roast / Chuck Roast Recipe Ideas

Pot Roast with Au Jus

Pot Roast with Au Jus

You’re sure to enjoy this Whole30 compliant take on the classic comfort food we all know and love — slow-cooker pot roast!
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Prep Time: 10 minutes
Cook Time: 6 hours
Total Time: 6 hours 10 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Beef, dinner, instant pot, lunch, Meal Prep, Steak
Servings: 4 meals
Calories: 516kcal
Author: Nick Quintero

Equipment

  • Instant Pot or slow cooker

Ingredients

  • 1 lb. Beef Chuck Roast
  • 1 lbs. Baby Potatoes
  • 1 lb. Baby Carrots
  • 1 lb. Pearl Onions or 1 Large Yellow Onion, quartered
  • 2 cups Beef Broth Whole30 approved
  • ½ cup Coconut Aminos
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Fresh Rosemary
  • 2 Tbsp. Fresh Italian Parsley
  • 1.5 Tbsp. Fresh Thyme
  • ½ Tbsp. Garlic Powder
  • 2 tsp. Ground Black Pepper
  • 1 tsp. Himalayan Pink Salt

Instructions

  • Heat a skillet over medium-high heat, once heated add avocado oil.
  • Next, pat dry chuck roast and place in prepped skillet (don’t move/reposition once it’s placed). Let sear ~3 minutes on each side until browned all over. Remove meat from skillet and set aside, keeping skillet over heat.
  • Next, add carrots and onions to skillet. Let sauté ~3 minutes then remove from heat.
  • To a slow cooker, add all ingredients except for seared chuck roast. Stir to combine.
  • Now, nestle seared chuck roast into center of veggies/broth mixture and cover with lid. Set slow cooker on “low” and let slow cook 6 hours or until meat is tender and shreds easily.
  • Serve, store, and enjoy!

Nutrition

Calories: 516kcal | Carbohydrates: 42.3g | Protein: 27.3g | Fat: 26.5g | Fiber: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Pot Roast

Instant Pot Roast with Mashed Potatoes

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The perfect pot roast meal in 3, 2, 1... NOW!

Did someone say instant pot roast?! Wouldn't that be nice! Well, it would be and IS possible with our Instant Pot Roast with Mashed Potatoes gluten-free meal prep recipe!

With our Instant Pot Roast meal prep recipe, you will have a hearty dish in under two hours. Traditional pot roast recipes take at least four hours. The recipe is simple - throw everything in a slow-cooker and it will be done in time for dinner. But with an Instant Pot, pot roast is done a few hours sooner. And you can even make the mashed potatoes in the instant pot, so fewer dishes to wash. Instant Pot meals 2, other meals 0. AND this meal is Paleo friendly and Whole30 compliant. New score: 3-0. 

So if you're looking for an easy twist on a comfort food classic, you've come to the right place. 

Instant Pot Roast with Mashed Potatoes

Simple, delicious, and ready in just over an hour - you’re going to love this instant pot roast complete with mashed potatoes! 

How long will Instant Pot Roast with Mashed Potatoes last for?

Instant Pot Roast with Mashed Potatoes will last for 4 days in the refrigerator when properly stored. The best way to store this recipe is in a shallow, airtight container. You can also store the meal in separate containers or tightly wrap your pot roast in aluminum foil.

Can Instant Pot Roast with Mashed Potatoes be frozen? 

Yes, you can freeze this belly-warming meal and enjoy it months later! Cooked pot roast maintains its flavor for up to 3 months in the freezer. The best way to store Instant Pot Roast with Mashed potatoes is to seal the roast in a heavy-duty freezer bag. You can also wrap it in foil and then store it in the bag. The same rule applies for the mashed potatoes, minus the foil of course. If you plan on freezing your mashed potatoes, add a little extra milk and butter. When the potatoes cool, put them in a freezer bag, label, and store. The potatoes will last for at least 2 months in the freezer. 

Instant Pot Roast with Mashed Potatoes

Instant Pot Roast with Mashed Potatoes Ingredients: 

Pot Roast

  • 1 pound Chuck Roast
  • 4 Sprigs Fresh Rosemary
  • 4 Garlic Cloves, crushed
  • 1 medium Yellow Onion (cut into chunks)
  • 4 cups Carrots, cut into 2” pieces
  • 1 cup Beef Broth
  • ½ teaspoon Pink Himalayan Salt
  • 2 teaspoons Ground Black Pepper

Mashed Potatoes

  • 1 pound Yukon Gold Potatoes, quartered
  • 1 cup Oat Milk (or coconut milk for whole30)
  • 4 tablespoons Butter
  • 1 teaspoon Pink Himalayan Salt
  • 1 teaspoon Ground Black Pepper
  • 2 Garlic Cloves, crushed

Gravy Slurry

  • 2 teaspoons Arrowroot Powder
  • 2 teaspoons water
Instant Pot Roast with Mashed Potatoes

How do you make Instant Pot Roast with Mashed Potatoes?

Easy! First up, the mashed potatoes. Cut and peel your potatoes. Place the potatoes in your Instant Pot. Add water until just covering the potatoes. Cover with the pot lid and pressure cook for 10 minutes. Strain and mash the potatoes. Then add oat milk, salt, pepper, and garlic cloves. The potatoes are already done! Pour them into another dish and set aside. Clean out your Instant Pot for round two! 

Round two is the pot roast. Set your Instant Pot to "sauté mode (high)" and add olive oil. Add your chuck roast and sear each side. This should take about 2 minutes. Once the roast is seared, add beef broth, garlic cloves, and half of the prepared onion. Place rosemary sprigs on top of the roast, cover, and set to "pressure cook" mode for 1 hour and 30 minutes. When time is up, manually release the Instant Pot pressure. 

Now, for the vegetables - the home stretch! Add carrots and remaining onion. Cover with lid and pressure cook for 1 minute. Remove the roast and veggies from the pot and discard rosemary sprigs. Place the food on a plate or dish. Get ready for the gravy, baby! Heat the roast's juices in "sauté mode." Combine arrowroot powder and water in a small bowl to make a slurry. Add your slurry to the heated juices in the Instant Pot and stir until thick. Turn off the heat. Transfer the gravy or leave it in the pot until cool. 

There you go. One and done instant pot roast dinner (or lunch later)! 

Instant Pot Roast with Mashed Potatoes

How to portion Instant Pot Roast with Mashed Potatoes?

Shred your pot roast with two forks. Grab 4 meal prep containers and 4 sauce cups. Put your mashed potatoes in the middle of the container and surround them with veggies and pot roast. Divvy up gravy in the sauce cups and squeeze one cup into the container between the roast and potatoes. 

Instant Pot Roast with Mashed Potatoes

More Instant Pot meal prep recipes:

The Instant Pot is a meal prep live saver! Tell us what you think of this recipe and others. 

Still hungry? We've got plenty of Instant Pot meal prep recipes to go around! 20+ Meal Prep Instant Pot Recipes

Other tips for making Instant Pot Roast with Mashed Potatoes:

  • Read our blog on optimal Instant Pot cooking Top 10 Instant Pot Mistakes – That You're Probably Making
  • Try other cuts of beef for your Instant Pot Roast. Shoulder steak, boneless chuck roast, chuck shoulder pot roast, chuck seven-bone pot roast, or beef chuck arm. 
  • You can use half the amount of butter and use unsweetened almond milk in place of oat milk to reduce calories. Unless you plan on freezing your mashed potatoes. 
  • Let your roast marinate in a pot roast rub a few hours before cooking for extra bursts of flavor! 

Need more Pot Roast / Chuck Roast Recipe Ideas?

Instant Pot Roast with Mashed Potatoes

Instant Pot Roast with Mashed Potatoes

Simple, delicious, and ready in just over an hour - you’re going to love this instant pot pot roast complete with mashed potatoes!
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Prep Time: 15 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 45 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, main dish
Servings: 4 meals
Calories: 568kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

Pot Roast

  • 1 pound Chuck Roast
  • 4 Sprigs Fresh Rosemary
  • 4 Garlic Cloves crushed
  • 1 medium Yellow Onion cut into chunks
  • 4 cups Carrots cut into 2” pieces
  • 1 cup Beef Broth
  • ½ teaspoon Pink Himalayan Salt
  • 2 teaspoons Ground Black Pepper

Mashed Potatoes

  • 1 pound Yukon Gold Potatoes quartered
  • 1 cup Oat Milk
  • 4 tablespoons Butter
  • 1 teaspoon Pink Himalayan Salt
  • 1 teaspoon Ground Black Pepper
  • 2 Garlic Cloves crushed

Gravy Slurry

  • 2 teaspoons Arrowroot Powder
  • 2 teaspoons water

Instructions

  • Place cut potatoes in Instant Pot an add water until just covering potatoes. Cover with lid and pressure cook for 10 minutes.
  • Strain then mash potatoes and add remaining ingredients. Place mashed potatoes in another dish and set aside. Clean instant pot liner pot.
  • Next, heat Instant Pot to sauté mode (high) then add olive oil.
  • Add chuck roast and do not move it for 2 minutes (flipping to another side and repeating un-til all sides are seared).
  • Add beef broth, garlic cloves, and half amount of prepared onion. Place rosemary sprigs on top of chuck roast, cover with lid and set to pressure cook mode for 1hour 30 minutes. Once finished, manually release pressure.
  • Add prepared veggies, cover with lid, and pressure cook for 1 minute.
  • Next, discard rosemary sprigs and remove veggies and chuck roast form Instant Pot. Then, using two forks, shred meat, set all aside.
  • Heat remaining liquid on sauté mode. To a small bowl, combine arrowroot powder and water to make a slurry. Pour into remaining liquid, stirring often until thickened. Turn off heat. Set Aside.
  • Serve, store, and enjoy!

Notes

*You can reduce the amount of butter from 4 tbsp. to 2 tbsp. and use unsweetened almond milk in place of oat milk to reduce the overall calories. 

Nutrition

Calories: 568kcal | Carbohydrates: 46.9g | Protein: 26.7g | Fat: 31g | Fiber: 13.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Instant Pot Roast with Mashed Potatoes

Salmon Cakes with Mango Salsa

by Leave a Comment

Thank you to GoodCook for sponsoring this Crispy Salmon Cakes with Mango Salsa recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

These crispy salmon cakes are full of heart-healthy omega-3 fatty acids and finished with a refreshing antioxidant-rich mango salsa. The cakes are made with crunchy panko breadcrumbs for an ultra-crispy texture that rivals any restaurant!

Crispy Salmon Cakes with Mango Salsa

Where are my seafood lovers at? One protein that I will never pass up during the salmon is salmon. Don't get me wrong, I absolutely eat it all year long, but it just hits different in the summer, especially when you topped it with a sweet and refreshing mango salsa that transports your taste buds and mind to the Caribbean while eating at work. 

Although a very simple meal prep, this combination of protein and heart-healthy fats from the salmon, plus your carbs (fruits and veggies) from the salsa and roasted Brussels sprouts, is satisfying enough to carry you through the afternoon without leaving you feeling sluggish. Can we all agree that a heavy, post-lunch feeling during the summer heat is the worst?!

Crispy Salmon Cakes with Mango Salsa

I decided to meal prep these in teal meal prep containers because it was the perfect portions for the main ingredients. The Brussel sprouts are served on the 1 cup side (which is the amount of veg you should have per meal) and then added the crispy salmon cakes and mango salsa to the 2 cup compartment. 

Although it is easy to tell which side is which, GoodCook® also embossed the compartment sizes on each as a reminder. I am all for less brainwork during meal prep! And, like the red containers, the teal color just makes eating more enjoyable! Pretty meals served in pretty containers just make for a better eating experience, IMO. 😋

Crispy Salmon Cakes with Mango Salsa

Like the other containers, these also come in a set of 10, so you are ready for 2 meals per day for 5 days or 1 meal per day for you and a partner. They are also microwave, freezer, and dishwasher friendly, plus BPA free. 

The recipes for using these containers are endless, too! From freezer friendly Hawaiian Chicken Tenders to breakfast hash and eggplant lasagna, the possibilities for these containers are endless!

And, if you're a fan of salsas made with fresh fruit, I'd recommend trying this Salmon and Fruit Salsa meal prep.

Crispy Salmon Cakes with Mango Salsa Ingredients: 

For Salmon Cakes 

  • 1 lb. salmon fillet, cooked/skin removed/flaked
  • ½ cup grated zucchini 
  • 1 large egg
  • ¼ cup grated Parmesan cheese 
  • ¼ cup gluten-free panko breadcrumbs
  • 2 tablespoon gluten-free flour
  • 2 tablespoon chopped cilantro 
  • 1 teaspoon minced garlic 
  • ½ teaspoon chili powder 
  • 1 teaspoon salt 
  • 2 tablespoon olive oil for cooking 
Crispy Salmon Cakes with Mango Salsa

For Salsa 

  • ½ cup chopped mango 
  • ½ cup chopped tomatoes 
  • 2 tablespoon minced red onion
  • 1 tablespoon chopped cilantro 
  • 1 tablespoon minced jalapeño
  • 2 tablespoon lime juice 
  • ¼ teaspoon salt 

For Brussels Sprouts 

  • 4 cups Brussels sprouts, sliced in half
  • 1 tablespoon olive oil 
  • ¼ teaspoon salt 
  • ⅛ teaspoon black pepper

For Serving

Crispy Salmon Cakes with Mango Salsa
Crispy Salmon Cakes with Mango Salsa

Crispy Salmon Cakes with Mango Salsa

These crispy salmon cakes are full of heart-healthy omega-3 fatty acids and finished with refreshing antioxidant-rich mango salsa. The cakes are made with crunchy panko breadcrumbs for an ultra-crispy texture that rivals any restaurant!
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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Course, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: dinner, gluten free, lunch, Salmon
Servings: 4 meals
Calories: 426kcal
Author: Nick Quintero

Ingredients

For Salmon Cakes

  • 1 lb. salmon fillet cooked, skin removed
  • ½ cup grated zucchini
  • 1 large egg
  • ¼ cup grated Parmesan cheese
  • ¼ cup gluten-free panko breadcrumbs
  • 2 tablespoon gluten-free flour
  • 2 tablespoon chopped cilantro
  • 1 teaspoon minced garlic
  • ½ teaspoon chili powder
  • 1 teaspoon salt
  • 2 tablespoon olive oil for cooking

For Salsa

  • ½ cup chopped mango
  • ½ cup chopped tomatoes
  • 2 tablespoon minced red onion
  • 1 tablespoon chopped cilantro
  • 1 tablespoon minced jalapeño
  • 2 tablespoon lime juice
  • ¼ teaspoon salt

For Brussels Sprouts

  • 4 cups Brussels sprouts sliced in half
  • 1 tablespoon olive oil
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper

Instructions

To cook salmon

  • Preheat oven to 350ºF and line a baking sheet with parchment paper.
  • Blot salmon dry with paper towel and place on baking sheet skin side down.
  • Bake for 20-25 minutes, until fully cooked. Cool for 10 minutes. Peel off skin. Flake using a fork.
  • Stir together ingredients for salsa and refrigerate while preparing other ingredients—heat 1 tablespoon of olive oil over medium heat in a medium skillet.
  • Squeeze excess moisture from zucchini by placing it in a paper towel and wringing it out over the sink.
  • Add Brussels sprouts and sauté for 8-10 minutes, stirring occasionally. Divide between 4 teal meal prep containers and season with salt and pepper.
  • Remove skin from salmon and transfer to a large mixing bowl. Use a fork to flake salmon. Add remaining ingredients to bowl and mix thoroughly.
    Crispy Salmon Cakes with Mango Salsa
  • Form mixture into 8 round patties using hands and place on a plate. Heat olive oil over medium heat in a medium skillet for 1 minute.
  • Add salmon cakes and brown for 4-5 minutes on each side.
    Crispy Salmon Cakes with Mango Salsa
  • Place 2 salmon cakes in large compartments and add a sauce cup with mango salsa next to salmon cakes.

Video

Nutrition

Serving: 1meal | Calories: 426kcal | Carbohydrates: 29g | Protein: 32g | Fat: 21g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

15 Budget-Friendly Meal Prep Recipes

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Budget meal preps are the way to go these days! Stretch your dollar further but don't sacrifice flavor with these 15 meals!

Meal prepping is about making plenty of food for several days, and that means saving time and money! It certainly saves more money than prepared meals, and even more than going out to eat. According to Debt.com, around 85 percent of Americans are on a budget. So, saving money with daily expenses is imperative to stay out of debt while living happier and healthier lives. We put together our top 15 budget-friendly recipes for those who want to save money and still eat great-tasting food!

Table of Contents

Edamame Pasta with Tofu

This is a delicious and easy plant-based meal that is totally vegan and gluten-free, you can’t do much better than this budget-friendly meal prep recipe for edamame pasta with tofu and veggies. 

(Carbs: 26g - Protein: 28g - Fat: 26g)

Mediterranean Pasta Bake

This Mediterranean Pasta Bake is simple, flavorful, and affordable! This dish is ready in just 36 minutes, making it an idea budget meal prep or even a fast weeknight dinner. From the artichokes to the kalamata olives, feta cheese, homemade olive oil-based dressing, and the tender, savory sirloin steak, this recipe has tons of flavor.

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

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

Taco Seasoned Ground Beef and Sweet Potato Hash

This one-pan sweet potato and ground beef hash is full of protein, fiber, and vitamins to start the day off right. Seasoned with taco seasonings and served with salsa, you don’t have to wait until dinner to get your taco fix!  

(Carbs: 23g - Protein: 38g - Fat: 23g)

Beef and Vegetable Fried Rice

We all love Asian takeout. Well, maybe not all of us, but a lot of us do! But sometimes it's salty or the sauces are too sweet. This healthy budget meal prep is the ideal alternative to your favorite takeout! 

(Carbs: 46g - Protein: 32g - Fat: 11g)

Mexican Zucchini Boats

Stuffed Zucchini Boats are a delicious and healthy twist on traditional Mexican cuisine. They’re made by hollowing out zucchini and stuffing them with a flavorful mixture of ground beef, beans, and spices. The resulting dish is a low-carb and protein-packed meal that’s sure to satisfy.

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

Spaghetti Squash and Turkey Meatballs

A fantastically healthy alternative to traditional noodles and meatballs, this dish combines health, flavor, and cost savings!

(Carbs: 2g - Protein: 54g - Fat: 5g)

One-Pan Asian Turkey Meatballs 

These tender and juicy hoisin meatballs are high in protein and feed a hungry appetite with 4 meatballs per serving, white rice, and pea pods. They’re browned on the outside and cooled before storing in a zip-top bag with an Asian hoisin sauce. Ground turkey is an affordable protein, too! Just thaw and simmer in the sauce!  

(Carbs: 73g - Protein: 33g - Fat: 20g)

Breakfast Taco Bowls

No need to wait for lunch—or Tuesdays!—to enjoy taco flavor! These breakfast taco bowls are chock full of protein and hearty air-fried potatoes to start the day off strong.  

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

Salsa Verde Chicken Enchiladas

This Salsa Verde Chicken Enchilada Meal Prep is put together in a snap using a precooked whole chicken and salsa verde for quick and delicious meal prep. Quick and easy to make, this budget-friendly recipe is gluten-free, which is a bonus!

(Carbs: 38g - Protein: 38g - Fat: 26g)

Keto Parmesan Chicken Patties

These Keto cheesy patties are a low-carb way to satisfy your craving for chicken parmesan, complete with a marinara sauce for dipping! They are a perfect finger food (hello, dunk and eat!). You can munch on those juicy and tasty chicken patties, after dunking them into that pasta sauce, and enjoy the greens on the side. 

(Carbs: 8g - Protein: 28g - Fat: 29g)

Instant Pot Moroccan Chicken

Warming and rich, the almond butter sauce in this recipe is smooth and creamy with a wonderful kick of spices: ginger, cumin, cinnamon, and cayenne. The sauce generously coats tender chicken, and sweet dried raisins or tart cherries make the perfect flavor contrast. Everything comes together beautifully over a bed of cauliflower rice.

(Carbs: 32g - Protein: 41g - Fat: 21g)

Korean Chicken Thighs

You’re sure to love these flavorful Korean BBQ-style chicken thighs as a budget meal prep that pairs with sides of sesame broccoli and white rice!

(Carbs: 51g - Protein: 27g - Fat: 17g)

Sheet Pan Caribbean Chicken Thighs

This sheet pan meal is loaded with island flavor! Chicken thighs, which are an economical cut of meat, are coated in spices and roasted alongside sweet plantains. The dish is finished with a juicy, antioxidant-rich mango black bean salsa that ties the whole meal together.

(Carbs: 50g - Protein: 46g - Fat: 21g)

Slow Cooker Stuffed Cabbage Soup

The slow cooker does the work in this high-protein beef and cabbage soup. Full of vegetables and fiber-rich brown rice, this soup is a complete meal with plenty of servings for easy reheating on busy days!

(Carbs: 44g - Protein: 33g - Fat: 13g)

Vegan Arugula Pesto Pasta

Arugula pesto is easy and tastes great with pasta and tons of other green veggies. Serve this vegan dish at room temperature or hot. Either way, you’ll love this vegan arugula pesto pasta meal prep!

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

And if you're really in a bind, you'd actually be surprised by this Hotdog Meal Prep.

Here’s An Easy Lunch That Will Bring Colorful Vegetables To Your Meal Prep

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chop salad meal prep - chicken egg bacon

We’ve all been there: it’s lunchtime, you’re at your desk, swamped with work, and the idea of eating something healthy feels impossible. Skipping the gym, grabbing fast food, and eating unhealthy snacks might seem like the easiest options on those busy days. But what if there was a way to have a nutritious, colorful, and delicious meal ready to go that’s just as convenient?

This Easy Lunch Meal Prep is the perfect solution! Packed with colorful vegetables, protein-rich chicken, and tasty bacon, this meal will brighten your day and keep you fueled, even when you're busy. Let's dive into this simple yet satisfying lunch!

Serves: 4

Ingredients:

Meat:

  • 2 chicken breasts (about 1 lb)
  • 1 cup Bacon

Produce:

  • 2 cucumbers, sliced
  • 4 hard-boiled eggs
  • 1 head romaine lettuce, chopped
  • 1 cup baby tomatoes, halved

Baking & Spices:

Oils & Vinegars:

  • 1 tablespoon olive oil

Instructions:

  1. Prepare the Chicken:
    • Preheat your oven to 375°F (190°C).
    • Season the chicken breasts with salt and Hatch Chile powder for a bit of heat and flavor.
    • Heat a skillet over medium heat and add 1 tablespoon of olive oil. Once the oil is hot, add the chicken breasts.
    • Sear the chicken on each side for about 2-3 minutes until golden brown. Transfer the chicken to a baking sheet and bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
    • Let the chicken rest for 5 minutes before slicing it into strips.
  2. Cook the Bacon:
    • While the chicken is baking, cook the peppered bacon in a skillet over medium heat until crispy. Once cooked, remove from the skillet and let it cool on a paper towel-lined plate to absorb any excess grease. Once cooled, crumble the bacon into bite-sized pieces.
  3. Prepare the Vegetables:
    • Wash and chop the romaine lettuce, then divide it evenly among four meal prep containers.
    • Slice the cucumbers and halve the baby tomatoes, adding them to the containers on top of the lettuce.
  4. Boil the Eggs:
    • Place the eggs in a pot and cover them with cold water. Bring the water to a boil, then reduce the heat to low and simmer for 9-10 minutes.
    • Remove the eggs from the pot and place them in a bowl of ice water to cool. Once cooled, peel the eggs and slice them in half.
  5. Assemble the Meal Prep:
    • Add the sliced chicken breast, crumbled bacon, and hard-boiled egg halves to each container, arranging them neatly over the lettuce and vegetables.
    • This colorful combination of protein, veggies, and healthy fats is sure to satisfy your hunger and keep you energized for the rest of the day.

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them a great option for a quick and healthy lunch during your busy workweek.

How to Reheat:

  • This meal prep is designed to be enjoyed cold, making it an easy grab-and-go option. However, if you prefer your chicken warm, you can remove the chicken strips and microwave them for 1-2 minutes before adding them back to the salad.

Final Thoughts

Eating healthy doesn’t have to be complicated, even on the busiest days. This Easy Lunch Meal Prep brings colorful vegetables, protein-packed chicken, and crispy bacon together for a satisfying meal that’s ready whenever you need it. Perfect for a busy workday or any time you want a fresh and wholesome meal, this recipe proves that meal prep can be both simple and delicious.

Ready to bring more color and nutrition to your lunchtime routine? Try this Easy Lunch Meal Prep recipe and share your delicious, colorful meals with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy healthy, vibrant meals. Happy prepping!

Steak and Brussels Sprout Stir-Fry Meal Prep

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stir fry meal prep recipe

If you think Brussels sprouts don’t belong in a stir-fry, think again! This Steak and Brussels Sprout Stir-Fry Meal Prep brings together tender sirloin tips, crispy Brussels sprouts, and a hint of heat from jalapeños for a delicious, balanced meal that’s perfect for any day of the week. Packed with vitamins, minerals, and a hefty dose of protein, this dish not only satisfies your taste buds but also fuels your body. Whether you’re prepping for lunch or dinner, this meal is sure to become a new favorite. Plus, you can easily adjust the spice level to suit your preference. Let’s get cooking!

Ingredients:

  • 1 cup jasmine rice
  • 16 oz Brussels sprouts, trimmed and quartered
  • 2 carrots, peeled and sliced diagonally
  • 4 scallions, thinly sliced (whites and greens separated)
  • 1 jalapeño, thinly sliced (remove ribs and seeds for less heat)
  • 1 thumb-sized piece of ginger, peeled and minced
  • 1 lemon, halved
  • 24 oz sirloin tips
  • 4 tablespoon soy sauce
  • 2 teaspoon vegetable oil
  • Salt and pepper, to taste
hellow fresh ingredients for Steak and Brussels Sprout Stir-Fry

How to Store:

  • Place the meal prep containers in the refrigerator, where they will stay fresh for up to 4 days. This makes them a great option for easy, ready-to-eat lunches or dinners throughout the week.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the steak and veggies are warmed through. Alternatively, you can reheat the stir-fry in a skillet over medium heat, which helps maintain the texture of the steak and vegetables.

Final Thoughts

Who says meal prep has to be boring? This Steak and Brussels Sprout Stir-Fry is anything but! With a combination of tender sirloin, crunchy Brussels sprouts, and a hint of spice from jalapeños, this meal is both nutritious and packed with flavor. It's a perfect way to enjoy a balanced, satisfying meal that’s easy to make and even easier to enjoy. Add this to your meal prep routine and enjoy a tasty, wholesome lunch or dinner any day of the week.

Ready to spice up your meal prep routine? Try this Steak and Brussels Sprout Stir-Fry Meal Prep recipe and share your delicious results with us! Use the hashtag #MealPrepOnFleek on social media to show off your cooking skills and inspire others to enjoy flavorful and healthy meals. Happy prepping!

Nutritional Facts Per Serving
Energy540 kcal
Fat9 g
Saturated Fat3 g
Carbohydrate65 g
Sugars9 g
Cholesterol78 mg
KJ2259 kJ
Dietary Fiber10 g
Protein47 g
Sodium889 mg
stir fry meal prep recipe

Steak and Brussels Sprout Stir-Fry

Brussels sprouts and stir-fry may sound like an unlikely pair, but trust us, it works. The addition of this cruciferous veggie adds a seasonal flair to the dish—not to mention a hefty dose of iron and vitamins A and C.
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Steak
Servings: 4 people
Calories: 540kcal
Author: Nick Quintero

Ingredients

  • 1 cup Jasmine Rice
  • 16 oz Brussels Sprouts
  • 2 ea Carrots
  • 4 ea Scallions
  • 1 ea Jalapeno
  • 1 thumb Ginger
  • 1 ea Lemon
  • 24 oz Sirloin Tips
  • 4 tablespoon Soy Sauce
  • 2 teaspoon Vegetable Oil

Instructions

  • Cook the rice: Bring 1 cup salted water to a boil in a medium pot. Once boiling, add rice. Cover and reduce heat to low. Simmer until tender, 15-20 minutes. Remove from heat until meal is ready.
  • Prep: Wash and dry all produce. Trim and quarter Brussels sprouts lengthwise. Peel and cut carrot on a diagonal into thin slices. Thinly slice scallions, keeping whites and greens separate. Thinly slice jalapeño, removing ribs and seeds if you prefer less heat. Peel and mince ginger. Halve lemon.
  • Sear the steak: Heat a drizzle of vegetable oil in a large pan over medium-high heat. Season sirloin tips on all sides with salt and pepper. Sear until browned, 1-2 minutes per side. Remove from pan and set aside.
  • Start the stir-fry: Add Brussels sprouts, carrots, and as much jalapeño as you like to same pan. Toss until veggies are just barely tender, 5-6 minutes
  • Finish the stir-fry: Add scallion whites and ginger. Toss until veggies are softened, 3-5 minutes. Add soy sauce, steak, and a squeeze of lemon. Toss until steak is cooked to desired doneness, 2-3 minutes
  • Serve: Fluff rice with a fork. Serve stir-fry on a bed of rice, top with scallion greens, and enjoy!

Nutrition

Serving: 1meal | Calories: 540kcal | Carbohydrates: 65g | Protein: 47g | Fat: 9g | Saturated Fat: 3g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Roasted Salmon, Asparagus & Potatoes Recipe

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One Pan Roasted Salmon and Veggies

Sometimes we’re in the mood to make an elaborate dinner, but what about the other 364 days of the year? ? One pan meals have become the saving grace of families across the world who want to eat well without spending hours in the kitchen, and we especially love when easy recipes are also meal prep recipes. Meals that are simple to prepare are simple to pack, and you know we’re all about that around here. Check out this one pan roasted salmon meal prep recipe!

Finally! A salmon dish with a pack of good and healthy stuff.

Salmon is a nutrient powerhouse! It supplies our bodies with a high dose of Omega-3 fatty acids, which support a healthy inflammatory response. It also contains Vitamin E, which neutralizes harmful free radicals that can lead to cancer and cellular damage, and Vitamin D- which a lot of us tend to be deficient in. Salmon also provides more than half your recommended daily value of selenium (another protector against free radicals), and significant servings of B12, B6, and other trace minerals. Finally, salmon is an excellent source of lean protein, offering approximately 21 grams per 3 oz serving. If you haven't already calculated your daily macro needs, you should do that ASAP! (Macro Calculator HERE)

Have we given you enough reasons to add this ingredient to your regular meal prep recipes?

Asparagus (which you can now buy in three beautiful colors depending on the time of year!) is one of our favorite vegetables. When cooked well it has a beautiful outside crunch, while still being perfectly tender inside. And it turns out that grandma really wasn’t trying to poison you all those years as a kid- did you know that asparagus is also pretty darn healthy?

One cup of cooked asparagus offers about 400 mg of potassium, a crucial nutrient for fluid balance, nerve signals, and muscle contractions. Did you know you could that much from something other than a banana? Asparagus is also a great source of B vitamins, antioxidants, and Vitamins A, C, E, and K. A delicious multi-vitamin all wrapped up in a roasted salmon meal prep recipe? Yes, please.

Nutrition Tip:
Sockeye Salmon is a nutrient power house! It supplies our bodies with a high dose of Omega-3 fatty acids, which reduce inflammation and increase our bodies immune system. It also contains Vitamin E which neutralizes free radicals that can lead to cancer.

salmon nutrition tip
One-Pan-Baked-Lemon-Garlic-Salmon-Asparagus-53

One Pan Roasted Salmon, Asparagus & Potatoes Meal Prep

A complete sheet pan supper with ONE PAN to clean! With roasted potatoes and asparagus with the best sauce!
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Salmon
Servings: 4 meals
Calories: 319.29kcal
Author: Nick Quintero

Ingredients

  • 4 each Sockeye Salmon
  • 1 bunch Asparagus
  • 3 lbs Dutch Yellow Potatoes
  • 1 tablespoon olive oil
  • 1 teaspoon Garlic Powder

Instructions

  • Quarter Potatoes and add Olive Oil and Garlic Powder. Bake at 420 degrees for 20 min
  • Remove from oven and Add Salmon + favorite seasoning and Asparagus
  • Bake for an additional 15min

Video

Notes

WW Smart Points= Green:11  Blue:8  Purple:1

Nutrition

Serving: 1meal | Calories: 319.29kcal | Carbohydrates: 64.34g | Protein: 9.67g | Fat: 4.01g | Saturated Fat: 0.63g | Cholesterol: 0.55mg | Sodium: 23.62mg | Potassium: 1668.41mg | Fiber: 9.92g | Sugar: 4.79g | Vitamin A: 850.5IU | Vitamin C: 73.32mg | Calcium: 67.82mg | Iron: 5.06mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
one pan salmon meal prep - meal prep on fleek

Hawaiian Pizza Chicken Meal Prep

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Table of Contents

If you want an island flavor party in your mouth that will make you want to pull out a Hawaiian shirt, a coconut bra, a grass skirt and do a little hula dancing, then look no further...this Hawaiian Pizza Chicken meal prep recipe is a must-try for you!

MPOF took everything you love about Hawaiian pizza and brought it together with chicken instead of crust, making it into a healthy, low-carb meal prep recipe that’s delectable and downright delicious! The sweet, juicy pineapple, hearty ham, and zesty tomato sauce topped with sizzling mozzarella cheese will have you and your whole family ready to sip your little umbrella adorned piňa Coladas in the island sun. Serve with steamed broccoli to round out a complete meal. Mmmm...mmmm.

Hawaiian Pizza Chicken Meal Prep

This fun low-carb pizza is a great high protein meal! Top a chicken breast with pizza sauce, cheese, and your favorite toppings. This version uses ham and pineapple for a fun Hawaiian twist.

Hawaiian Pizza Chicken Meal Prep

How long will Hawaiian Pizza Chicken last?

This Hawaiian Pizza Chicken meal will last 3 to 4 days in the fridge when properly stored. We recommend you use these glass meal prep containers. They are microwavable, as well as fridge and freezer safe, so reheating your Hawaiian Pizza Chicken in these awesome meal prep containers is an island breeze. Not to mention the airtight, leakproof lids will keep your prepped meals fresh for longer.

If you want to make sure your meal reheats evenly, it is a good idea to slice up the chicken before storing it. Also, if you put a little bit of extra pizza sauce on the bottom of the container before adding the chicken to the meal prep container, you will be sure to have delicious, moist chicken for all 4 meals.

Can Hawaiian Pizza Meal Prep Recipe be frozen?

This Pizza Chicken meal prep recipe can be frozen for up to 3 months. Once the meal is completely cooled, slice the chicken and put a little pizza sauce in the bottom of the glass meal prep containers and place the chicken and broccoli in the meal-prep containers, top with plastic wrap, and seal the lids and pop them in the freezer.

To reheat, remove the lid, keep the plastic wrap on, and warm in the microwave until it’s heated throughout. You can also add a bit of extra sauce and cheese before reheating to ensure that it stays moist and cheesy.

Hawaiian Pizza Chicken Meal Prep

How do you make Hawaiian Pizza Chicken?

You know we love to share simple, yet satisfying meals with you here at Meal Prep on Fleek. This recipe is no exception. Start by preheating the oven. Take 4 thawed Chicken breasts and season both sides with sea salt, pepper, and Italian seasoning. To make the meat more tender, place it in wax paper and lightly pound with a marinating prep tool (aka meat mallet) about 10 times per breast.

Place the seasoned, tenderized meat in a glass baking dish and cover with foil. Bake chicken as directed and then remove the foil and top with pizza sauce, shredded mozzarella cheese, and ham and pineapple. Return to the oven and bake until bubbly and starting to brown. Remove from the oven and let cool. Add parmesan and red chili flakes. Serve with steamed broccoli or any other favorite vegetable.

Hawaiian Pizza Chicken Meal Prep

More recipes like Pizza Chicken Meal Prep Recipes:

If you are looking for more recipes with an island flair and bursting with flavor, check out these other MPOF recipes!

Other tips for making this Chicken meal prep recipe:

  1. You can substitute Chicken tenders in place of the Chicken Breast. Use 3-4 chicken tenders in place of one chicken breast. Reduce initial baking time to about 12 or 13 minutes and then top with sauce, cheese, ham, and pineapple and return to oven and bake an additional 10 minutes until cheese is melted and bubbly.
  2. Use any of your favorite pizza toppings for a variety in this recipe. 
  3. Instead of the steamed broccoli, try asparagus, cauliflower rice, zucchini or any other veggie favorite.

This will be sure to become a favorite meal for you and your family. It’s the perfect keto-friendly, low-calorie meal to add to your recipe arsenal.

Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep Ingredients:

  • 4 chicken breasts
  • 1 tablespoon Italian seasoning
  • Sea salt and black pepper, to taste
  • ¾ cup pizza sauce
  • 1-2 balls of buffalo mozzarella (or 1 cup shredded mozzarella)
  • ½ cup Canadian bacon or baked ham, chopped
  • ½ cup pineapple
  • Parmesan cheese and red chili flakes, to garnish, optional
  • 2 cups broccoli, steamed
Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep

This fun low-carb pizza is a great high protein meal! Top a chicken breast with pizza sauce, cheese, and your favorite toppings. This version uses ham and pineapple for a fun Hawaiian twist.
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Prep Time: 15 minutes
Cook Time: 24 minutes
Total Time: 39 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 428kcal
Author: Nick Quintero

Ingredients

  • 4 medium Chicken Breast *Nutrition calculated using 1 pound
  • 1 tbs italian seasoning
  • salt & pepper to taste
  • ¾ cup pizza sauce
  • 1 cup Shredded Mozzarella Cheese *we used full fat
  • ½ cup Canadian bacon or ham choped
  • ½ cup pineapple diced
  • parmesan & red pepper flakes for garnish, optional
  • 2 cups Broccoli steamed

Instructions

  • Preheat oven to 425 degrees F.
  • Add chicken breasts to a baking dish, and season both sides with sea salt, pepper, and Italian seasoning.
  • Bake chicken for 18 minutes, until it’s slightly undercooked.
  • Top chicken breasts with pizza sauce, sliced or shredded mozzarella, ham and pineapple. Return to oven to bake for another 10-12 minutes, until the cheese is starting to brown and bubble.
  • Serve with steamed broccoli.

Video

Notes

WW Smart Points= Green:6  Blue:4  Purple:4

Nutrition

Serving: 1meal | Calories: 428kcal | Carbohydrates: 10g | Protein: 62g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 182mg | Sodium: 961mg | Potassium: 1293mg | Fiber: 3g | Sugar: 5g | Vitamin A: 773IU | Vitamin C: 56mg | Calcium: 205mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Hawaiian Pizza Chicken Meal Prep

Easy Steak and Potato Bites

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If you are looking for a low-carb meal that won’t leave you feeling hungry, this hearty steak and potato recipe is sure to satisfy! This recipe is made in 1 pan for easy cleanup and ready to enjoy in 30 minutes flat!  

Easy Steak and Potato Bites

Who doesn't enjoy the rich hearty flavor of steak? It's one of our favorite proteins to grill up during the summer. But, enjoying the flavor and all of those nutritional bonus points, hello protein, don't have to be limited to the summer season. 

Easy Steak and Potato Bites

Nope! Instead, you can create a meal that has the same delicious flavors right in your kitchen! With the help of a cast-iron skillet, you can create this one-pan-wonder in just 30-minutes! This Easy Steak and Potato Bites recipe has an excellent balance of all of your macros; protein and fats from the lean sirloin steak, carbs from the potatoes, and some mushrooms to cover your veggies. 

Easy Steak and Potato Bites

Since seasonings like garlic, chives, rosemary, salt, and pepper tie the whole dish together making it a nutritional wonder for a weekend meal or your weekday lunches. Heck, we even love serving this on the weekends for brunch with an egg on top. Steak and eggs, yes, please!

Easy Steak and Potato Bites

Why Sirloin Steak?

We chose to use sirloin steak in this Easy Steak and Potato Bites recipe because it is both a nutritional powerhouse and a lean option that will fit anyone's macros. Three (3) ounces of cooked sirloin steak contains just 150 calories, 23g of protein, 2.1g of saturated fat, 50% of your daily value of zinc, and 10% of your daily value of iron. Now, if those aren't some numbers that make you want to include more lean cuts of beef in your life, we don't know what is. 

Once you have given this extra here easy recipe a try, be sure to grab a few other easy and affordable beef recipes to meal prep!

Easy Steak and Potato Bites Ingredients:

  • 2 tablespoon olive oil 
  • 1 tablespoon butter  
  • ⅔ lb. baby potatoes, quartered  
  • 1 lb. lean sirloin, cut into bite-size pieces  
  • 2 teaspoon minced garlic  
  • 1 tablespoon chopped chives  
  • 1 teaspoon dried rosemary  
  • ½ teaspoon sea salt 
  • ⅛ teaspoon cracked black pepper  

For Mushrooms 

  • 12 oz. white button mushrooms,  halved 
  • 1 tablespoon olive oil  
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon black pepper  
Easy Steak and Potato Bites

Ready to check out more beef recipes on our website? If so, here are a few of our favorites:

Easy Steak and Potato Bites

Easy Steak and Potato Bites

If you are looking for a low-calorie meal that won’t leave you feeling hungry, this hearty steak and potato recipe is sure to satisfy! This recipe is made in 1 pan for easy cleanup and ready to enjoy in 30 minutes flat!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: dinner, gluten free, low calorie, low carb, lunch, paleo, Steak
Servings: 4 meals
Calories: 340kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 1 tablespoon butter
  • ⅔ lb. baby potatoes quartered
  • 1 lb. lean sirloin cut into bite size pieces
  • 2 teaspoon minced garlic
  • 1 tablespoon chopped chives
  • 1 teaspoon dried rosemary
  • ½ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For Mushrooms

  • 12 oz. white button mushrooms halved
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper

Instructions

  • Heat 2 tablespoons olive oil over medium heat in a cast-iron pan. Add potatoes and cook 12-15 minutes or until fork-tender, stirring occasionally. Transfer potatoes to a plate or bowl. Wipe pan dry.
  • Blot steak with a paper towel to remove excess moisture. Increase heat to medium-high and add steak to pan over medium heat and sear for 2 minutes without moving. Turn steak using tongs and continue to cook 2 minutes without touching.
  • Melt butter in a pan with steak and add potatoes back. Stir in garlic, rosemary, chives, sea salt, and black pepper. Stir well to coat steak and potatoes. Cook 1 minute longer.
  • Divide steak and potatoes between large compartments of 4 MPOF real containers.
  • Heat olive oil over medium heat in skillet used for steak and potatoes. Add mushrooms and stir to coat. Cover and cook 8-10 minutes, stirring occasionally. Season with salt and pepper.

Nutrition

Calories: 340kcal | Carbohydrates: 17g | Protein: 29g | Fat: 18g | Sodium: 510mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Easy Steak and Potato Bites

Air Fryer Molasses Dijon Ham with Roasted Vegetables

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Are you looking for an easy, sweet & savory meal for the holidays? Ham is usually enjoyed during Thanksgiving, Christmas, and Easter. But Air Fryer Molasses Dijon Ham with Roasted Vegetables can be enjoyed at any time of the year. If people are deep frying turkeys for Thanksgiving, then why not fry ham for Easter or any other occasion? The twist to this recipe is that it's air-fried.

Table of Contents

Air-frying has become a popular way to indulge in the deliciousness of fried foods. From crispy fried chicken to turkey, and now ham - air-frying is easier and less fattening than traditional frying. If you enjoy oven-baked ham for its tangy flavors and caramelized edges, then you'll love Air Fryer Ham.

Let’s hop into the recipe!

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Ditch the oven and make this sweet and savory ham right in your air fryer. The glaze caramelizes on top for a crowd-pleasing dinner that is ready in under an hour! 

How long will Air Fryer Molasses Dijon Ham with Roasted Vegetables last for?

Air Fryer Ham and Roasted Vegetables will last up to 4 days when properly stored in the refrigerator. Store leftover ham and meal prep in a tightly-sealed container. If you're storing air-fried ham alone, you can use a storage bag. Be sure to let the air out of the bag before placing it into the refrigerator.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Can Ham be frozen?

Yes, you can freeze Air Fryer Ham. Store this meal prep recipe in the freezer using a plastic or glass container, heavy-duty freezer bag, aluminum foil, or freezer wrap. The ham will last for up to 4 months. When you're ready to enjoy it, thaw it in the refrigerator for at least 5 hours.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Recipe Ingredients:

For Ham 

  • 3lb. cooked spiral sliced bone-in ham  
  • ¼ cup molasses 
  • 2 tablespoon unsalted butter  
  • 1 tablespoon apple cider vinegar  
  • 2 teaspoon Dijon mustard 
  • ⅛ teaspoon ground clove 

For Brussels Sprouts 

  • 4 cups Brussels sprouts, halves 
  • 2 tablespoon balsamic vinegar  
  • 1 tablespoon olive oil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon minced garlic  
  • ½ teaspoon sea salt  

For Butternut Squash 

  • 4 cups cubed butternut squash  
  • 1 tablespoon olive oil  
  • 1 teaspoon cinnamon  
  • ¼ teaspoon sea salt  
Air Fryer Molasses Dijon Ham with Roasted Vegetables

How To Make It

Start by heating your air-fryer to 300 degrees Fahrenheit. Prepare the ham for frying by basting it with the butter, mustard, molasses, clove and apple cider vinegar marinade on aluminum foil. Combine the marinade ingredients into a saucepan and heat until the butter is melted. Full warning: the marinade will smell really good and get you really excited! Whisk the marinade ingredients together. Baste your cooked spiral ham with ¼ of the marinade, and cover the ham with foil. Fry the marinated ham in your air-fryer at 300 degrees for 40 minutes. At the 40-minute mark, unwrap ham, discard the foil, and baste the ham with the remaining marinade. Fry again for 5 to 7 minutes at 400 degrees. Here is when the crispy, mouth-watering caramelization process happens (our favorite part).

While your ham is frying the first time, bake the Brussels sprouts and squash in the oven at 400 degrees for a total of 25 to 30 minutes. To make the roasted vegetables, line a large baking sheet with parchment paper. Combine Brussels sprout ingredients with Brussel sprouts in a mixing bowl and bake on the top half of the baking sheet for 15 minutes. Next, do the same with your squash and bake with the Brussels sprouts for 10 to 15 minutes.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Air Fryer Ham and Roasted Vegetable meal prep recipe is done in just under one hour.

Related: 23 Best Leftover Ham Meal Prep Recipes

How to portion Air Fryer Molasses Dijon Ham with Roasted Vegetables?

Evenly distribute 1 cup of Brussels sprouts and squash into 4 three-compartment MPOF containers. Divide 2 cups of ham amongst the meal prep containers to go with the ham. Now you have four sweet & savory meals for lunch or dinner! Freeze the remaining Air Fryer Ham as previously instructed.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

More Air Fryer meal prep recipes:

Of course, we have more air-fryer meal prep recipes! Some are gluten-free just like this one. Let us know what you think of these:

And if that isn't enough, we have 25 Air Fryer Recipes That Will Change The Way You Meal Prep FOREVER!!

Other tips for making Air Fryer Molasses Dijon Ham with Roasted Vegetables:

  • Don't overcrowd the air-fryer basket. To avoid doing so, stick to a 3-pound ham.
  • Change up the roasted vegetables. Sweet potatoes, broccoli, asparagus... those all sound delicious with Air Fryer Ham!
  • Don't overcrowd your baking sheet, either. Make sure you use a large sheet pan.
  • If you want to freeze roasted vegetables along with the ham, cook more but not completely. When you reheat the vegetables, they won't be soggy.
Air Fryer Molasses Dijon Ham with Roasted Vegetables
Air Fryer Molasses Dijon Ham with Roasted Vegetables

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Ditch the oven and make this sweet and savory ham right in your air fryer. The glaze caramelizes on top for a crowd-pleasing dinner that is ready in under an hour!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 47 minutes
Total Time: 57 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, ham, instant pot, lunch, Meal Prep
Servings: 4 meals
Calories: 629kcal
Author: Nick Quintero

Ingredients

For Ham

  • 3 lb. cooked spiral sliced bone-in ham extras will be saved for other meals
  • ¼ cup molasses
  • 2 tablespoon unsalted butter
  • 1 tablespoon apple cider vinegar
  • 2 teaspoon Dijon mustard
  • ⅛ teaspoon ground clove

For Brussels Sprouts

  • 4 cups Brussels sprouts halves
  • 2 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt

For Butternut Squash

  • 4 cups cubed butternut squash
  • 1 tablespoon olive oil
  • 1 teaspoon cinnamon
  • ¼ teaspoon sea salt

Instructions

  • Heat Air Fryer to 300ºF. Place ham on a large piece of foil flat side down. Combine butter, molasses, apple cider vinegar, ground clove and mustard in a small saucepan over low heat. Heat until butter is melted and whisk ingredients to incorporate. Remove from heat. Baste ham with ¼ of the mixture and wrap foil tightly around ham. Place onto the basket of air fryer and fry for 40 minutes. Carefully unwrap the foil and discard. Place ham back into air fryer basket and baste with remaining sauce. Return to air fryer at 400F for 5-7 minutes to caramelize the top. Rest for 10 minutes before slicing.
  • While ham cooks, preheat oven to 400ºF and line a large baking sheet with parchment paper. Combine ingredients for brussels sprouts in a medium mixing bowl and stir to coat. Pour onto the top half of the baking sheet and spread evenly. Combine ingredients for butternut squash in a medium mixing bowl and stir to coat. Pour onto the bottom half of the baking sheet. Bake for 15 minutes. Stir brussels sprouts and squash with a wooden spatula and return to the oven for 10-15 minutes longer.
  • Evenly distribute squash between 4 (1 cup) compartments of white MPOF containers and divide brussels sprouts between the other 1 cup compartments. Slice ham and add ⅓ lb. to 4 (2 cups) MPOF compartments. Remaining sliced ham can be stored in a black MPOF container in the refrigerator for use in soups, omelets, sandwiches, and salads.

Notes

The ham makes 8 servings. Use 4 servings for your meal prep and save or freeze the other 4 servings for additional meals. 
__
Macros are based on 4 servings of ham plus sides listed. 
__
Macros for 1 out of 8* servings of ham only are:
317 calories | 26g protein | 19.9g carbs | 12.8g fat 
*This could easily make 8-12 servings. 

Nutrition

Calories: 629kcal | Carbohydrates: 73g | Protein: 32g | Fat: 24g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic Pepper Beef

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When you're short on time but still want a delicious, protein-packed meal, this 30 Minute Garlic Pepper Steak Meal Prep is the answer. Inspired by the viral Creamy Garlic Pepper Steak, this dish is a quick and easy way to enjoy a rich, flavorful meal that’s perfect for any day of the week. With tender flank steak, a creamy garlic sauce, and a boost of spinach, this meal prep is as nutritious as it is satisfying. Ready in just 30 minutes, it’s the perfect solution for a busy schedule without compromising on taste!

Is Garlic Pepper Good on Steak?

Yes, garlic pepper is an excellent seasoning for steak! The combination of garlic and pepper creates a robust flavor profile that enhances the natural taste of the meat. Garlic adds a rich, savory depth, while black pepper provides a hint of heat and spice. Together, they form a delicious crust on the steak when cooked, making each bite flavorful and aromatic. It's a popular choice for steak lovers who enjoy bold, savory flavors.

Ingredients:

  • 1 lb flank steak
  • 1 cup spinach
  • ¼ cup butter
  • ¼ cup cream cheese
  • ½ cup finely grated parmesan
  • 3 tablespoon olive oil
  • 1 cup milk
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon chili flakes
  • Optional: Serve with rice, topped with herb seasoning and red pepper

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for lunch or dinner throughout the week.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the steak and sauce are warmed through. You can also reheat the meal in a skillet over medium heat for a few minutes, which helps maintain the texture of the steak and the creaminess of the sauce.

What Cut of Steak Is Used for Pepper Steak?

Pepper steak is traditionally made with cuts of beef that are tender and quick-cooking. The most common cuts used are flank steak, sirloin, or ribeye. These cuts are ideal because they cook quickly over high heat, which helps retain their tenderness and juiciness. Flank steak, in particular, is a popular choice because it has a rich, beefy flavor and is easy to slice into thin strips, which is typical for pepper steak recipes.

Why Is Pepper Steak So Tender?

Pepper steak is tender primarily due to the way the meat is prepared and cooked. The steak is usually sliced thinly against the grain, which helps break down the muscle fibers, making it easier to chew. Additionally, pepper steak is often cooked over high heat for a short period, which helps to sear the outside while keeping the inside tender and juicy. Marinating the steak before cooking can also help tenderize the meat by breaking down some of the proteins, resulting in a softer texture.

What Is the Ratio for SPG?

SPG stands for Salt, Pepper, and Garlic, a classic seasoning blend used for steak and other meats. The typical ratio for SPG is 1:1:1, meaning equal parts salt, pepper, and garlic powder. This balance ensures that each component complements the others, providing a well-rounded flavor profile. However, you can adjust the ratio to suit your taste preferences, adding more garlic for a stronger flavor or more pepper for extra heat.

Final Notes:

This 30 Minute Garlic Pepper Steak Meal Prep is a game-changer for anyone who loves bold flavors and quick meals. With tender steak, a creamy garlic sauce, and fresh spinach, this dish is both satisfying and nutritious. Perfect for meal prepping, it ensures you have a delicious, homemade meal ready whenever you need it. Whether you’re preparing for a busy workweek or looking for a quick dinner option, this recipe will keep you coming back for more.

Here are a few more Meal Prep Recipes with Beef:

Garlic Pepper Beef with seasoned rice in meal prep containers

Garlic Pepper Beef

This 30 Minute Garlic Pepper Steak Meal Prep is a game-changer for anyone who loves bold flavors and quick meals.
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Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: Asian, Filipino
Diet: Gluten Free
Keyword: Steak
Servings: 4 servings
Calories: 497kcal
Author: Nick Quintero

Ingredients

  • 1 lb flank steak
  • 1 cup spinach
  • ¼ cup butter
  • ¼ cup cream cheese
  • ½ cup finely grated parmesan
  • 3 tablespoon olive oil
  • 1 cup milk
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Paprika
  • 1 teaspoon Chilli Flakes

Instructions

  • Slice the steak into thin pieces and add in all the seasoning.
  • In a skillet, cook the steak over medium heat with butter until cooked to your desired temp.
  • For medium rare, it will take about 8-10 minutes.
  • Once the beef has cooked, add in the milk, cream cheese, parmesan, *extra seasoning if you want, and the spinach.
  • Once that has cooked down, distribute into your meal prep containers and serve with rice topped with herb seasoning and red pepper!

Video

Notes

Optional: Serve with ½ cup of white rice.  
The macros for a ½ cup of cooked white rice (approximately 79 grams) are as follows:
  • Calories: 100-120 kcal
  • Carbohydrates: 22-28 grams
  • Protein: 2-3 grams
  • Fat: 0-1 gram
 

Nutrition

Serving: 4oz | Calories: 497kcal | Carbohydrates: 7g | Protein: 32g | Fat: 38g | Saturated Fat: 17g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Trans Fat: 0.5g | Cholesterol: 131mg | Sodium: 1034mg | Potassium: 602mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1853IU | Vitamin C: 2mg | Calcium: 240mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Craving a delicious and easy meal prep idea? Try this 30 Minute Garlic Pepper Steak Meal Prep and share your experience with us! Use the hashtag #GarlicPepperSteak on social media to show off your cooking skills and inspire others to enjoy quick and tasty meals. Don’t forget to follow @mealpreponfleek for more easy meal prep recipes! Happy cooking!

Easy Homemade Meatballs and 15 Ways to Change Them Up

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I just love meatballs and wanted to have one good basic and easy homemade meatball recipe that you could be used in several different meals. That way you can keep a batch of these tasty meatballs in your freezer and use them in different quick weeknight meals later. I’m all about making things easy and uncomplicated!

These 20 Minute Meatballs are our core meatball recipe. From there you can put your own spin on them. Below are 15 Meatball Recipes that are freezer friendly, tasty, and high protein!

Table of Contents
20 Minute Meatballs

Creative Meatball Recipes

Friendly reminder, meatballs are simply a mix of seasonings and flavors mixed into your favorite protein. You can easily swap beef, for ground chicken or turkey, or pokr.

Hoisin Meatballs

Hoisin glazed meatballs in a pot

Spicy Turkey Meatballs and Rice

Mozzarella Stuffed Meatballs

Mongolian Beef Meatballs

Taco Meatballs

Taco Meatballs

Ten More Meatball Recipes

  1. Chicken Marsala Meatballs
  2. Cranberry BBQ Vegan Meatballs
  3. 20 Minute Paleo Thai Almond Butter Turkey Meatballs
  4. One Skillet Spaghetti Squash and Meatballs
  5. Keto Bacon Sausage Meatballs
  6. Easy Homemade Meatballs
  7. The Best Meatballs Recipe
  8. Carrot Meatballs With Mint Cauliflower Rice
  9. Easy Turkey Meatballs With Pesto Pasta
  10. Vegetarian Meatballs Made With Chickpeas And Miso

How to Meal Prep Homemade Baby Food

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Why Should I Make Baby Food At Home? 

Several factors contribute to new mothers switching to homemade baby food as opposed to store bought. One obvious factor is the rising cost of store bought baby food. The cost of baby food has always been on a steady increase, each year only increasing by small increments. However, in 2021, baby food prices skyrocketed compared to the fairly consistent trend of the past ten years. 

Although fresh produce costs are on the rise too, buying produce in bulk and using meal prepping techniques can yield extra savings. Here is a comprehensive breakdown of how you can start making baby food today! 

What Materials Are Needed?

Making homemade baby food will require some equipment to get started. Yeesh, already spending more money. I know! But these are one time purchases and will save you more than it costs to buy them. Not to mention it is possible to find these items for a good price. To make it even easier there are brands that sell baby food prep systems which include all necessary equipment; brands like Nutribullet Baby (pictured below). 

nutribullet Baby with batchbowl, easy pop freezer tray with lid, 6 storage cups with tray, short cup with lid.

Shop Now- $99

Otherwise, the equipment you'll be needing to get started is:

  • 4-ounce BPA-Free Plastic or Glass Baby Food Storage Containers 

Shop Now- $9

  • Vegetable Steamer Basket

Shop Now- $8

  • Food Processor

Shop Now- $49

  • Silicone Baby Food Freezer Tray

Shop Now- $10

Transitioning from breastfeeding or formula feeding to solids is not as simple as it may sound. It is a long process. Essentially, your baby is learning how to eat as a new functioning human and will need lots of patience, understanding, and time. Therefore, guidelines have been created to help new parents navigate this process. There are three stages to introducing solid foods to growing babies.

  • Stage 1: Single Ingredient Purees (4-6 months) 
  • Stage 2: Combination Purees (7-9 months)
  • Stage 3: Small, Soft, And Chewable Pieces (9-12 months)

What Should I Not Feed My Baby? 

It is wise for new parents to research the foods babies need to avoid. I’d suggest taking some time to become familiar with that list but here is a few important points new parents should be aware of:

  • No excess salt
  • No water under the age of 6 months 
  • No honey under the age of 1 year 
  • No cow milk under the age of 6 months
  • No thick peanut butter or peanut butter-like spread

What Should I Feed My Baby?

Stage 1

There is no evidence suggesting there is a “right order” of foods when introducing your newborn to solids. Introducing common fruits and vegetables is best. After all, these will be the foods present throughout your baby's life. The only thing to remember is to feed single ingredient purees. This will help pinpoint any allergic or digestive reactions. Great fruits and vegetables to puree are: 

  • Bananas 
  • Sweet Potatoes 
  • Apples/Applesauce 
  • Blueberries
  • Raspberries
  • Prunes
  • Zucchini 
  • Carrots
  • Mango
  • Pears
  • Peas
  • Butternut Squash
  • Green Beans
  • Kiwi

Stage 2

Now you can begin combining fruits, vegetables, and small amounts of spices! Good spices to introduce to your baby are: 

  • Cinnamon
  • Ginger 
  • Garlic 
  • Turmeric
  • Black Pepper
  • Basil
  • Parsley
  • Oregano 

You can also add cooked meat into purees. For example, boiled chicken breast can be pureed easily. It is very important to triple-check for bones in the meat, as they can be potential choking hazards. 

Stage 3

It will be much easier to feed your baby when your baby has a few teeth and is starting to chew. Puree foods for less time to leave soft chewable chunks or cut fruits and veggies that are soft enough to be bit into, like bananas, mangoes, and avocados. You know your baby best. Just like breast or bottle feeding, this journey is still between you and your baby. It is okay to ignore anyone making comments like, “Your baby should be eating __________ by now”. If you are aware your child has trouble chewing certain foods then it is okay to hold off longer while they develop their chewing technique with safer practice. 

How To Make Homemade Baby Food 

Making homemade baby food is very simple once you understand the basic rules. The biggest rule being: make foods soft to blend easier.

Basic Rules: 

  • Always wash your fruits and veggies, preferably in a fruit and veggie wash
  • Remove dangerous seeds ( ex. Apple, orange, lemon seeds)
  • Peel tough or unnecessary skins (ex. mango, bananas, potatoes)
  • Make hard fruits and veggies soft ( ex. boil potatoes, steam broccoli, cook apples, etc.)
  • Add a few ounces of water or milk before blending
  • Debone and fully cook meat

When it's time to start making your baby food and you've prepared your fruits and veggies using the basic rules, it's then as simple as adding ingredients to blend in the food processor. Make bigger quantities, store what is needed for the next few days in jars, and freeze the rest. Baby food can last up to 4 days in an airtight container in the fridge and up to 4 months in the freezer. When preparing leftovers for the freezer, use a freezer tray like the one discussed earlier. This will result in multiple baby sized portions of food that can later be separated into jars and stored to thaw in the fridge. Now, it's time for you to get started! Here are 15 recipes to spark some inspiration!

Stage 1 Baby Food Recipes

Banana Puree Recipe

Banana puree is both a great meal for your baby and a sweet treat! 

(Carbohydrates: 13g, Protein: 1g)

Sweet Potato Puree

No one loves and appreciates sweet potato puree like babies do. See for yourself with this super simple recipe.

(Carbohydrates: 17g, Protein: 1g)

Avocado Puree

As a parent you are allowed to apply a tax to all foods prepared for the baby. This is one of those recipes you'd like to tax. Avocado Puree for the baby and Guacamole for the adults!

(Carbohydrates: 6g, Protein: 2g, Fat: 11g)

Peach Puree

Give your baby a taste of summer with this sweet and refreshing peach puree.

(Carbohydrates: 9g, Protein: 1g)

Carrot Puree

A carrot puree is a tasty nutrient dense meal which is perfect for developing babies. 

(Carbohydrates: 7g, Protein: 1g)

Stage 2 Baby Food Recipes

Apple Cinnamon Puree

Apple and Cinnamon is an odd match when you think about it but the combination is so effortlessly delicious it somehow seems not so odd at all.   

(Carbohydrates: 9g)

Apple, Spinach, and Broccoli Puree

It is good practice to introduce vegetables that don't taste the best but are nutritious to your baby. Some say this can help prevent a picky eater. Pro tip: Mix veggies with Apple and the sweetness will make the vegetables taste better.

(Carbohydrates: 18g)

Chicken Puree

Chicken breast is the easiest meat to prepare and blend. Add seasonings into the mix and your baby will love this savory meal.

(Carbohydrates: 1g, Protein: 14g)

Chicken, Squash and Cauliflower Puree

This wholesome recipe has meat, veggies, and tastes amazing!

(Carbohydrates: 5g, Protein: 10g, Fat: 1g)

Carrots and Butternut Squash

Having a baby makes you try new things. If you haven't tried Butternut Squash yet, this is a great way to. It’s subtly sweet and packed with nutrients. 

Stage 3 Baby Food Recipes

Sliced Avocado 

Avocados taste great and are the perfect texture for babies learning to chew. 

Scrambled Eggs, Strawberries, and Avocado

This is a great meal for your growing baby and a great meal for you too! 

Strawberries and Blueberries

Some babies refuse to eat anything good for them. It makes it a struggle to provide a variety of whole foods. Berries will become your new best friend! Strawberries, blueberries, blackberries, raspberries, and so many more to choose from.

Peach Rice Pudding 

You don't want to miss trying this recipe. You and your baby will enjoy this sweet, creamy, and delicious pudding.

Chunky Summer Veggie Pasta

A great way to sneak veggies into your baby's diet is through pasta! Works like a charm.

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

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Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli is a delicious way to use ground beef and it's loaded with protein!

This hearty Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli meal prep is bursting with flavor! Packed with protein from both lean ground beef and chickpeas, this is one meal prep recipe that will keep you feeling satisfied and fueled all afternoon long! No 3pm slumps around here, thanks to the good balance of fats, protein, and carbs. It's also easy as far as a make-ahead meal prep is concerned. You can break this down into as many steps as you like since they're pretty distinct.

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli Ingredients:

For patties:

  • 16 oz lean ground beef (I used 85% lean)
  • ½ white onion, chopped
  • 1 handful chopped parsley
  • ½ teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • Cooking spray (optional)

For the rice and the rest:

  • ½ cup long-grain white rice
  • ½ cup canned chickpeas 
  • ⅔ cup chopped peeled tomatoes
  • 1 large head broccoli
  • 1 teaspoon ghee

How to Make Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

You first make the patties by combining the ground beef, onion, and seasonings in a large bowl. Scoop them into evenly-sized small patties and set aside. Cook the patties over medium heat in a skillet and then take them off the heat. Finally, cook the rice in a deep skill or a saucepan until the water has been absorbed, and add in the tomatoes and chickpeas. Meanwhile, as the rice cooks, you can steam the broccoli and it's all ready around the same time. 

If you want to break this down further into its own steps, making the broccoli ahead of time is an easy step. Prepping the beef patties is smart, too; just keep them in an airtight container after you cook them. Sometimes you have to get really granular with meal preps, and that's ok. Whatever it takes to get a good meal on the table. 

How to Serve Tomato and Chickpea Rice

This is a great meal prep because everything fits neatly into prep containers and can store for up to 4 or 5 days in the fridge. Simply reheat it all wrapped in foil in the oven for 10 to 15 minutes. You could even eat the beef patties cold if desired. It's pretty complete in terms of a meal as is, but if desired, add a salad or some crusty bread if those items fit with your dietary plans. You can also freeze every part of this dish in an airtight container for up to 3 months. Defrost overnight or in the microwave, or right in a hot skillet with a bit of butter or olive oil.

Substitutions and Alterations

You can make this dish with other ground meat such as turkey, chicken, or pork. They might not be as moist as beef, thanks to the lower fat content, but the dish will still taste great. 
Similarly, feel free to use white beans of any kind, which will complement this dish well. 

You can also vary the types of dried seasonings, too. Oregano is great with beef, and so is rosemary. Paprika would pair well along with the cumin and chili powder, and maybe even a little dried coriander, too. 

Swap out the white rice for brown rice if desired, or cauliflower rice.

Make any other veggie instead of broccoli, such as green beans, Brussels sprouts (roasting them would be great), or even sauteed bell peppers. 

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

This hearty Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli meal prep is bursting with flavor!
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Chickpeas, Meal Prep
Servings: 4 meals
Calories: 407kcal
Author: Nick Quintero

Ingredients

Patties

  • 16 oz lean ground beef 85%
  • ½ medium white onion chopped
  • 1 handful parsley chopped
  • ½ tsp. sea salt
  • 1 tsp. black pepper
  • 1 tsp. cumin
  • ½ tsp. chili powder
  • cooking spray optional

Rice & Veggies

  • ½ cup long grain white rice
  • ½ cup chickpeas
  • ⅔ cup tomato chopped
  • 1 tsp. ghee
  • 1 large head broccoli

Instructions

  • In a large bowl combine ground beef, chopped onions, chopped parsley, and all seasonings. Mix with a spatula or your hand. Scoop evenly-sized small patties with a measurement scoop/cup/spoon.
  • Spray a nonstick pan with cooking spray and preheat the pan over medium heat. Cook the patties over medium heat, 5 minutes per side. Remove from the pan and set aside.
  • In a deep medium-sized pan, combine ½ cup long grain white rice and 1 cup water. Cook over medium-low heat for about 20 to 25 minutes, or until the rice absorbs the water.
  • In the nonstick skillet you used for the beef patties, heat the ghee over medium heat. Stir in the cooked rice and cook with the ghee for about 3 minutes. Stir in the tomatoes and chickpeas and cook for 3–4 minutes.
  • 6- Distribute the food evenly among meal prep containers and refrigerate until ready to eat.

Notes

Approximate macros per serving: 407 calories, 28 g protein, 26 g carbs, 19 g fat.
_
Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1meal | Calories: 407kcal | Carbohydrates: 26g | Protein: 28g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Vanilla Mug Cake

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Keto vanilla mug cake is low-carb, low-sugar, and ready in less than two minutes in the microwave. Dessert for one is served!

We've been posting a few of these delicious keto mug cakes here at MPOF, because even if you're following a keto diet, it doesn't mean you have to give up something sweet now and then. And sometimes a single-serve cake is just what you need.

This keto vanilla mug cake is the most basic but perhaps the most versatile because of it. Sometimes you just want vanilla, and that's ok. We know chocolate gets all the cravings most of the time, but vanilla is stealthy and not to be underrated. Just think of all the things you can pair with this little cake . . .

Keto Vanilla Mug Cake Ingredients

keto vanilla mug cake ingredients on grey background
  • ¼ cup blanched almond flour
  • 1 tablespoon erythritol sweetener
  • 1 egg, at room temperature
  • 1 tablespoon melted butter
  • ½ vanilla extract
  • ½ teaspoon baking powder
  • Pinch of salt

How to Make Keto Vanilla Mug Cake

So it's easy! Combine the almond flour, erythritol sweetener, egg, melted butter, vanilla extract, baking powder, and salt in a small bowl. Mix it together until it's moist and forms a batter. Transfer to a mug that you've sprayed with nonstick spray and microwave for 90 seconds. That's it. Mystery solved. Less than two minutes to cake bliss.

How to Store and Serve Keto Vanilla Mug Cake

So yes, this is a single-serve item. It's simple to make and you might eat it all in one clip. Or you might not. And in that case, you can always cover the top with some plastic wrap or aluminum foil. The cake will keep for a couple of days at room temperature, no problem. You can serve this keto mug cake just as it is, or scatter a handful of blueberries over the top. If you like a bit of extra sweetness, sprinkle some keto-friendly confectioners sugar over the top. Your call!

Substitutions and Alterations

As you might know, keto baking is a particular kind of thing. It doesn't take too easily to substitutions when it comes to its flour and its fats; those are what need to give it structure because you're dealing with gluten-free baking, basically. We don't really recommend switching the flour or using an egg substitute without the caveat that the texture of this keto mug cake will likely suffer.

But feel free to switch out the vanilla extract for other kinds (almond, lemon, etc.), to change the flavor profile a bit. Vanilla is a good base to experiment with.

Add some spices, such as cinnamon, ginger, nutmeg, and so forth. We also like adding lemon zest to the batter; you only need a little bit. Lime or orange zest would be delicious, too. In those cases, if you're going citrus, you can add a squeeze of fresh juice, too. It won't hurt!

You can also fold in some chocolate chips if you can't decide between a chocolate or vanilla mug cake, or drizzle a keto chocolate sauce on top. Chopped up pistachios, walnuts, or almonds add some crunchy contrast when sprinkled over the top of this cake. Just some ideas!

MORE CAKE AND DESSERTS! AND MORE GLUTEN-FREE LOVE!

Keto vanilla mug cake in white mug

Keto Vanilla Mug Cake

Keto Vanilla Mug Cake is the ultimate low-carb blank dessert, ready in 90 seconds. Love it as is, or add citrus zest or spices to jazz it up.
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Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Course: Dessert
Diet: Gluten Free
Keyword: keto, low carb, low sugar
Servings: 1 serving
Calories: 513kcal
Author: Nick Quintero

Ingredients

  • ¼ cup blanched almond flour
  • 1 tablespoon erythritol sweetener
  • 1 large egg
  • 1 tablespoon melted butter
  • ½ teaspoon vanilla extract
  • ½ teaspoon baking powder
  • 1 pinch salt

Instructions

  • Combine almond flour, sweetener, egg, melted butter, vanilla, baking powder, and salt in a small bowl. Mix until moist.
  • Pour into a lightly greased 1 ½ cup microwave safe mug. Mug cake will double in size while cooking. Microwave for 90 seconds. Enjoy warm.

Nutrition

Serving: 1meal | Calories: 513kcal | Carbohydrates: 26g | Protein: 19g | Fat: 45g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.5g | Cholesterol: 216mg | Sodium: 412mg | Potassium: 76mg | Fiber: 6g | Sugar: 3g | Vitamin A: 620IU | Calcium: 273mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tomato Spinach Shredded Chicken Bowl

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Shredded chicken bowl with tomato, spinach, Brussels sprouts and mashed sweet potatoes, and pasta. What else do you need!?

Shredded chicken in a bowl is just the start of this overflowing bowl loaded with tomatoes, roasted Brussels sprouts, mashed sweet potatoes, and pasta. Yes, we somehow got this all in one bowl! Oh, there's also spinach and white beans, too, but you can't see that.

 

meal prep recipe - shredded chicken bowl

Looking for a hearty, nutritious, and flavor-packed meal that ticks all the boxes? This Shredded Chicken Bowl is a one-stop-shop for everything delicious and healthy. Packed with lean protein, wholesome veggies, satisfying pasta, and creamy mashed sweet potatoes, this bowl is perfect for meal prep, a family dinner, or a satisfying lunch. Whether you're serving 5 or 10, this bowl can easily be adjusted to meet your needs. Ready to dive into a bowl that has it all? Let’s get started!

Serve 5-10 (adjust to own preference)

Ingredients:

1 can cannelloni beans in water
640 g chicken breast
500g whole wheat pasta (Make this Gluten-Free with Banza Penne Pasta)
1 can natural diced tomato
100g baby spinach
Himalayan salt
Pepper
1 Garlic clove
coconut oil
Olive Oil
Parsley
Chile flakes (optional, only if you want to spice it up)

Sides

(serves 1)
1. Mashed sweet potato:
100g Sweet potato
1 teaspoon of unsalted butter
10ml of almond milk

1. Boil the sweet potato till softened.
2. Mash and mix with butter and milk.

2. Brussels Sprouts
4 brussels sprouts
1 teaspoon Olive oil
Pepper and salt

1. Preheat oven to 140c
2. Bake Brussels sprouts with a little bit of olive oil till liking.

This Shredded Chicken Bowl is more than just a meal; it’s a celebration of flavors and textures, perfect for anyone looking to enjoy a wholesome and satisfying dish. Whether you're meal prepping for the week or serving a family dinner, this bowl has everything you need: protein, veggies, carbs, and that extra touch of comfort from the mashed sweet potatoes. Enjoy the ultimate comfort bowl that’s as easy to prepare as it is to love.

Ready to try this ultimate comfort bowl? Make this Shredded Chicken Bowl with Tomato, Spinach, Brussels Sprouts, Mashed Sweet Potatoes, and Pasta today and let us know how it turned out! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let's inspire each other to enjoy delicious and nutritious meals every day!

Check out these other Pasta Meal Preps:

meal prep recipe - shredded chicken bowl

Tomato Spinach Shredded Chicken Bowl

This time-saving meal-prep shredded chicken bowl recipe will help you get healthy lunch on the table at work, school or home quickly without sacrificing flavor or your hard-earned money!
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Lunch
Cuisine: Italian
Keyword: Chicken, Meal Prep
Servings: 5 servings
Calories: 638.23kcal
Author: Nick Quintero

Ingredients

  • 1 can cannellini beans in water
  • 640 g chicken breast
  • 500 g whole wheat pasta
  • 1 can diced tomato
  • 100 g baby spinach
  • Himalayan salt to taste
  • Pepper to taste
  • 1 clove garlic chopped
  • 1 tablespoon olive oil
  • parsley to taste
  • Chilli flakes optional - adds spice

Instructions

  • Heat coconut oil on pan and sauté diced garlic.
  • Cook chicken with oregano, pepper and salt for 10 mins or until nearly done. Then shred the chicken
  • In a medium sized sauce pan, heat canned diced tomato.
  • Add spinach and cannelloni beans then add olive oil, pepper, chilli flakes, salt and parsley
  • Add shredded chicken and cook for 10 mins or until done.
  • Meanwhile, heat water to boil and cook pasta until liking.
  • Enjoy!

Nutrition

Serving: 1meal | Calories: 638.23kcal | Carbohydrates: 97.86g | Protein: 49.43g | Fat: 7.96g | Saturated Fat: 1.46g | Cholesterol: 81.92mg | Sodium: 185.05mg | Potassium: 1353.35mg | Fiber: 5.48g | Sugar: 2.3g | Vitamin A: 2009.97IU | Vitamin C: 14.99mg | Calcium: 155.78mg | Iron: 8.07mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Easy Pan-Roasted Chicken Meal Prep

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If you’re looking to take your meal prep game to the next level, look no further than this Pan-Roasted Chicken Meal Prep with Dijon Mushroom Sauce and Israeli Couscous. Chicken gets a major flavor boost when Dijon mustard is involved, adding a distinct and rich taste that will keep your taste buds happy all week long. This recipe combines the savory goodness of pan-roasted chicken with a creamy, garlicky Dijon mushroom sauce and the satisfying chew of whole wheat Israeli couscous. Add a fresh arugula salad for a complete and balanced meal that’s perfect for lunch or dinner.

Pan-Roasted Chicken recipe

Ingredients:

  • 8 oz button mushrooms, thinly sliced
  • 2 cloves garlic, minced
  • 24 oz chicken breasts
  • 1 cup whole wheat Israeli couscous
  • 1 oz chicken stock concentrate
  • 8 tablespoon sour cream
  • 2 teaspoon Dijon mustard
  • 1 lemon, halved
  • 4 oz arugula
  • 10 teaspoon olive oil
  • Salt and pepper, to taste

How to Store:

  • Divide the meal into airtight meal prep containers and store them in the refrigerator for up to 4 days. This makes for a quick and easy lunch or dinner that you can enjoy throughout the week.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the chicken and couscous are warmed through. Reheat the mushroom sauce gently, if needed, to maintain its creamy texture. Serve the salad fresh on the side to keep the arugula crisp.

This Pan-Roasted Chicken Meal Prep with Dijon Mushroom Sauce and Israeli Couscous is a flavorful, balanced meal that’s perfect for any day of the week. With the savory taste of Dijon mustard, the creaminess of sour cream, and the satisfying chew of Israeli couscous, this meal prep will keep you satisfied and looking forward to your next meal. Give it a try and see how easy it is to elevate your meal prep routine!

Ready to take your meal prep to the next level? Try this delicious Pan-Roasted Chicken with Dijon Mushroom Sauce and Israeli Couscous recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to inspire others to enjoy flavorful and satisfying meals. Happy cooking!

easy-pan-roasted-chicken-meal-prep

Easy Pan-Roasted Chicken Meal Prep

Chicken gets a major flavor upgrade when Dijon mustard is involved. In fact, it’s one of our secret weapons in the kitchen. Hailing from Dijon, France, this grayish-yellow condiment pairs impeccably with garlic and lemon to lend a distinct and rich flavor to the sauce.
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Lunch
Cuisine: Mediterranean
Keyword: Chicken, Meal Prep
Servings: 4 people
Calories: 589.01kcal
Author: Nick Quintero

Ingredients

  • 8 oz Button Mushrooms
  • 2 cloves garlic
  • 24 oz Chicken Breasts
  • 1 cup Whole Wheat Israeli Couscous
  • 1 oz Chicken Stock Concentrate
  • 8 tablespoon Sour Cream
  • 2 teaspoon Dijon Mustard
  • 1 ea Lemon
  • 4 oz Arugala
  • 10 teaspoon olive oil

Instructions

  • Preheat and prep: Wash and dry all produce. Preheat oven to 350 degrees. Bring a medium pot of salted water to a boil. Thinly slice mushrooms and garlic.
  • Cook the chicken: Heat a large drizzle of olive oil in a large pan over medium heat. Season chicken on all sides with salt and pepper. Cook until browned but not yet cooked through, 2-3 minutes per side. Place on a baking sheet, and bake until juices run clear when pierced with a knife, 10-11 minutes. Let rest 5 minutes.
  • Cook the couscous: Add Israeli couscous to boiling water, and cook until al dente, 8-9 minutes. Drain (just like pasta).
  • Cook the mushrooms: Meanwhile, heat a drizzle of olive oil in same pan over medium heat. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and toss until browned, 3-4 minutes. Season with salt and pepper
  • Make the sauce: Add ½ cup water and stock concentrate. Scrape up any browned bits from pan. Simmer on low until reduced by half, 2-3 minutes. Remove pan from heat, and stir in sour cream and 1 tsp Dijon mustard. Season to taste with salt and pepper
  • Toss the salad and serve: Halve lemon. Toss arugula in a medium bowl with a squeeze of lemon and a large drizzle of olive oil. Season with salt and pepper. Thinly slice chicken, serve on a bed of couscous, drizzle with sauce, and serve alongside salad. Enjoy

Nutrition

Serving: 1meal | Calories: 589.01kcal | Carbohydrates: 54.27g | Protein: 48.78g | Fat: 21.65g | Saturated Fat: 5.41g | Cholesterol: 122.27mg | Sodium: 1947.98mg | Potassium: 970.01mg | Fiber: 6.29g | Sugar: 4.7g | Vitamin A: 873.28IU | Vitamin C: 8.16mg | Calcium: 116.93mg | Iron: 3.33mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Stuffed Delicata Squash Breakfast Meal Prep

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There’s nothing like starting your day with a warm, hearty breakfast, especially when it’s made with wholesome, seasonal ingredients. This Roasted Delicata Squash Breakfast Meal Prep is an easy, healthy, and delicious way to enjoy a quick morning meal. By roasting up your favorite fall squash and filling it with breakfast goodness like scrambled eggs, crispy bacon, and a touch of sweetness from pomegranate seeds, you can have a satisfying and nutritious breakfast ready to go any day of the week. Let’s dive into this simple yet flavorful meal prep recipe!

stuff-delicata-squash-egg-bacon-meal-prep

Serves: 2

Ingredients:

  • 1 large delicata squash, roasted ($3.00)
  • 4 eggs, scrambled ($2.00)
  • 2 slices bacon, crumbled ($1.00)
  • ¼ cup pomegranate seeds ($1.00)

Total Prep Cost: $7.00
Cost Per Meal: $3.50

Method:

  1. Roast the Delicata Squash:
    • Preheat your oven to 400°F (200°C).
    • Cut the delicata squash in half lengthwise and scoop out the seeds. Place the squash halves on a baking sheet, cut side up, and drizzle with a little olive oil. Roast for 25-30 minutes, or until the squash is tender and golden brown.
  2. Prepare the Eggs and Bacon:
    • While the squash is roasting, cook the bacon slices in a skillet over medium heat until crispy. Remove the bacon from the skillet and crumble into pieces.
    • In the same skillet, scramble the eggs to your preferred level of doneness. You can add salt and pepper to taste.
  3. Assemble the Breakfast Meal Prep:
    • Once the delicata squash is roasted, let it cool slightly. Then, fill each squash half with scrambled eggs.
    • Top with crumbled bacon and a sprinkle of pomegranate seeds for a burst of color and sweetness.
    • Divide the filled squash halves into two meal prep containers for a convenient, ready-to-eat breakfast.

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These breakfast meals will stay fresh for up to 3 days, making them a great option for busy mornings.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the squash and eggs are warmed through. If you prefer, you can also reheat the squash and eggs in a skillet over medium heat for a few minutes to maintain the texture of the ingredients.

This Roasted Delicata Squash Breakfast Meal Prep is the perfect way to enjoy a warm, hearty breakfast without spending a lot of time in the kitchen. With the rich, nutty flavor of delicata squash, savory scrambled eggs, crispy bacon, and sweet pomegranate seeds, this meal is a delicious and nutritious way to start your day. Whether you’re preparing for a busy week or just want to enjoy a cozy breakfast at home, this meal prep recipe has you covered.

Ready to start your mornings with a delicious and hearty breakfast? Try this Roasted Delicata Squash Breakfast Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy wholesome, warm breakfasts. Happy cooking!