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Complete Guide: How To Meal Prep

December 26, 2023 by Nick Quintero Leave a Comment

How to Meal Prep Guide 777x431

Whether you're just getting started or want to make sure you're on the right path, this complete guide will be your Meal Prep Master Class.

Let's get started

If there is something specific you’re really looking to accomplish, the navigation bar can help you get there quickly.

Jump to a Section:

  • Let's get started
  • How to Manage Your Time for Meal Prepping
  • Here is what that would look like:
  • Kitchen Tools and Essentials
  • Macronutrients and Micronutrients 101
  • What are Macronutrients?
  • What are Micronutrients?
  • How to Find Meal Prep Recipes
  • How to Grocery Shop for Meal Prep
  • Step-by-Step guide to Meal Prepping
  • A Few Bonus Sections you might be interested in:

You've probably seen this graphic. We can attest to how true this ACTUALLY is, and that's why we're here to help.

abs are made in the kitchen

Studies show that, when weight loss is the focus, regular exercise is only 20% of what actually produces results... the other 80% is nutrition.

We might move slower than you’d like, so we're asking you to only focus on one or two things at a time (rather than tackling 100 things and trying to change everything at once). Trust us...there is a method to our madness.

How to Manage Your Time for Meal Prepping

The GOAL for this section: To understand where your time goes, how to optimize the time you’re spending on everyday tasks, and to put a plan in place to include meal prepping in your weekly routine.

Getting Started:

  1. Start with Energy Management
    So much of “time management” is made up in your own imagination; in your own head. Are you managing your physical body well? Are you eating well? Sleeping well? How about a little bit of exercise?

Action Step: Before you go to bed tonight, get your clothes ready for tomorrow. Everything you can get done tonight, will make your morning that much easier.

  1. Know Your Priorities
    “Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” ― Zig Ziglar

Make sure to identify the main tasks that NEED to be accomplished

  1. Set a Benchmark
    Follow yourself around for a good week and find out what activities you’re spending time on. Things that are typically on this list include: going to the movies, getting coffee with friends, Netflix / YouTube, gym / exercise (this is a good thing), studying, reading, etc. Start Tracking Your Meals ASAP...
  2. Write a To-Do list
    Now that you have an idea of what your needs are and where you spend most of your time, have a brief, but thorough meeting with yourself to plan your day. Ben Franklin used to start his morning plan by asking himself, “What good shall I do this day?”
  1. Set Time Limits
    There is ALWAYS more you could do at the end of the day, so make sure you have reasonable time limits set and have some things that can be accomplished within those parameters.

Pro Tip: Make sure that you plan time for interruptions and distractions

  1. Turn off Notifications
    During your main work blocks, where you’re most productive, let others know you need uninterrupted time when you absolutely HAVE to get things done.
  2. Evaluate Your Day
    Acknowledge the things you did well and celebrate your success. There is always time to adjust those things that didn’t work and need to be improved upon. Time management should be a process of continual improvement and you will know it’s working when you find yourself adding extra curricular activities to your To-Do list.
  3. Meal Prep
    Duh! What, did you think we wouldn't include meal prepping in here?! C'mon -- Believe it or not, meal prepping is a major time management hack. Using these steps, you should be able to plan and prep your meals for an entire week, in just a couple hours. If you want to save time on the planning process, Workweek Lunch has a meal planner tool where they do the planning for you! Learn more here

Here is what that would look like:

Know your Calorie Goal- Why are you eating what you're eating? (You only have to do this one time)

  • Find recipes HERE based on your calorie goal and plan your shopping list (P.S. Use the search bar if you’re looking for something specific)
  • Once you have your recipes, add up the cook times and set your meal prep time limit for your prep day (see time management notes for meal prep below)
    Then all you have to do is get cooking
12 Essential Pantry Swaps For Healthier Meal Prepping

Kitchen Tools and Essentials

It might be a small step at first: You decide you want to figure out your macros and then work on creating just one or two beginner meal preps a week. Maybe it’s a one-pan recipe that calls for a large sheet pan, so a sheet pan becomes #1 on your to-buy list.

Or maybe you decide you want to start with a muffin or egg cup recipe that calls for a muffin pan, which then becomes #1 on your to-buy list. It’s up to you. Or, you could be so excited to start a full week’s worth of lunches that you also want to dive in and make one-skillet and one-dish recipes during your Sunday prep!

But, when it comes time to create all of these yummy recipes that you have found and saved on Pinterest, you realize you don’t have any of the tools you need to make them! Maybe it’s time to stop spending all that extra money on take-out and instead invest in new cooking tools that will not only save you money in the long run, but also help you attain your health goals - with meal prep as your guide. Because we all know that achieving 80-90% of your health and fitness goals starts with proper nutrition!

We have picked some of our favorite and most necessary kitchen tools that will help you meal prep like a pro! Oh, and leave you eating like you are a culinary chef!

Here is a FULL LIST of our favorite Kitchen Tools.

NOTE: We break these down further by category in the next lessons:

  • Non-Stick Skillet
  • Cast Iron Skillet
  • Saute Pans and
  • Sauce Pans With Lid
  • Baking Dishes
  • Sheet Pans
  • Roasting Pan
  • Cooling Rack
  • Meal Prep Containers
  • High-Quality Knives
  • Measuring Cups & Spoons
  • Food Scale
  • Kitchen Utensils
  • Cutting Boards
  • Mixing Bowls
  • Colander
  • Spiralizer
  • Food Processor
  • Crockpot
  • High-Speed Blender
  • Air-Fryer


Download our Kitchen Tools Checklist to take inventory of your kitchen tools and plan ahead for future additions.

Ultimate List Of Meal Prep Kitchen Tools

Macronutrients and Micronutrients 101

[Watch this lesson here]

It is easy to get lost in the world of nutrition when you’re first starting to be mindful of your food choices and track your diet. So we wanted to give a brief breakdown of macro vs micronutrients.
--

What are Macronutrients?

Macronutrients are nutrients that our bodies need in large amounts to create energy for physical and mental activity. There are 3 primary macros, - Protein, carbohydrates, and fat - and a lesser known macro is water.

What does it mean to count macros: To gain, lose, or maintain weight, many people will count their macros to make sure they are getting adequate nutrients for their bodies’ needs and to support their health and wellness goals.

+ Macronutrients are counted in grams.

For example, ¼ cup of almond has approx. 6g of protein, 6g of carbs, & 14g of fat, and you would add this up to ensure you hit, but do not exceed, your targets for each.

It requires a bit of discipline at first to look at nutrition labels to figure out how different foods fit into your individual macro needs, but it’s worth it if you want to reach a specific macro target goal.

Your optimal macro ratio depends on your goal, sex, age, weight, lifestyle, activity, and your body type. (Remember to use the MPOF Macro Calculator to figure out your individual needs!)

HOW TO CALCULATE CALORIES IF YOU KNOW THE MACROS

What are Micronutrients?

Micronutrients are vitamins, minerals, phytochemicals, trace elements, and antioxidants, and they are needed in much smaller amounts than macronutrients - thus “micro” for small, and “macro” for big.

They are essential in the production of enzymes, hormones, & proteins that are critical to body and brain function, including metabolism, heartbeat, bone density, etc.

Some micronutrients have a small role, whereas others fulfill a broad range of functions. You should aim to get at least get the RDA (Recommended Daily Allowance) of each essential nutrient every day, and you can find guidelines online.

It is recommended that you get your daily doses from nutrient-dense foods, but you can also use supplementation as a kind of “insurance policy” to avoid nutrient deficiencies if you have a restricted diet, food allergies, or a medical condition that necessitates more of a certain nutrient.

Further Reading: How to Read Nutrition Labels

How to Find Meal Prep Recipes

Let’s take a second to recap:

  • So far, you’ve learned about time optimization and management, you’ve created a to-do list and scheduled time in your week to search for recipes as well as time to get your meal prep done.
  • You have learned about the essential kitchen tools needed to ensure that you can prep and cook your ingredients for the week.
  • You have also learned more about macronutrients (macros) and micronutrients and have calculated out your macros, so you have a baseline for what you need to look for in a recipe. As a reminder, macros are the foundation for achieving your physique goals. Whether your goal is weight loss, maintaining weight, or gaining weight, macros are the roadmap that will get you to your end goal.

Now that you have a time scheduled in your week to find recipes and meal prep, and you know what macros you’re looking for in recipes (if you didn’t calculate your macros yet, click here: Macro Calculator, let’s review some of the best ways to find recipes online.

Here are the tools we use each week to plan our meals:

  1. Meal Prep on Fleek

You can easily do the same thing on MealPrepOnFleek.com, as you can on Pinterest, the selection is just much more limited (to things we actually eat) instead of having millions of results to filter through you have only a couple hundred.

Some key things to look for on MealPrepOnFleek.com are our Quick Search tabs and categories. You can easily click and filter through categories like; Paleo, Whole30, Vegetarian, Chicken, Calorie ranges, and more… Watch this video to see how this works

2. Your Meal Prep Manual

Click HERE if you didn't already download it to your computer or mobile device.

  1. MPOF Macro Planner App (beta)

We’re building a tool that will help you plan a whole month of meals, WITH MACROS, using recipes from Meal Prep on Fleek. Because you're AMAZING and you're part of this course,

Click HERE to check out our Macro Planner App

4. Pinterest

- Start your search with the broadest category of ingredient or goal and narrow your search results from there. For example, if you’re macros indicate that you need to lower your carb intake, search for “Low Carb Dinners” + Combine that with the main ingredient in your fridge or freezer and you’re already 50% of the way there. “Low Carb Chicken Dinner”

- Once you have narrowed it down to your goal and main ingredient, then you can search through the recipes to see what looks good.

- When you see a couple recipes that look good, click through to find out what the nutrition values are. You want to make sure that each meal aligns with your macro goals. Or in other words, all of the food you eat for the day should make up your macro goals.

Here are some great boards to check out first:

  • Breakfast Meal Prep Recipes
  • Lunch Meal Prep Recipes
  • Dinner Meal Prep Recipes
  • Dessert Meal Prep Recipes
  • Snack Meal Prep Recipes

5. And even TikTok

TikTok has become a great resource for meal prep inspiration and easy recipes. Here are some of The Best TikTok Accounts for Meal Prep:

  • Meal Prep on Fleek
  • Meal Prep Mondays
  • The Meal Prep King
  • Zack.Chug
  • Stayfitmom_Krista
  • ElizabethSalazarr

How to Grocery Shop for Meal Prep

PSA: Don't go shopping when you're starving!
First things first, to set yourself up for success in the grocery store, try to visualize the layout of your local store. Every store is different, but generally speaking, you will want to do the bulk of your shopping around the perimeter of the store.

Your fresh produce (fruits and veggies) will usually be on one side of the store. Keep walking around the perimeter and you’ll come to either seafood, meat, or dairy. Keep walking and you’ll likely stumble across things like lunch meats (and other packaged meats) cheeses, juices, or a frozen section. Stores that carry alcohol often keep these items on the perimeter as well. The important thing to keep in mind is that these things are around the perimeter of the store.

PRO TIP: Keep in mind that 60% to 70% of purchases in grocery stores are UNPLANNED! So, do NOT deviate from your shopping list and definitely do NOT go shopping when you're starving.

For some of the items on your list, you’re very likely going to have to walk through some of the middle aisles. Especially if you’re re-stocking your pantry. Reference the lesson on Kitchen Tools and Prep for our favorite Pantry Swaps.

Again, every store is different, but the middle aisles are often organized by type of food or product: frozen foods, canned vegetables, cereals, baking items, food storage (Ziploc bags and Meal Prep containers), medicine… etc.

If you are venturing down the aisles, here are the ones you’ll likely need to stock up your pantry:

Baking goods – nuts are often kept in these aisles
Frozen vegetables – a major time saver if you're fine with eating these over fresh veggies
A bulk section – if your grocery store has it, nuts are often kept here and, because you can buy items in this section in the quantity you desire, they can be cheaper than buying a brand-name bag of almonds from the baking aisle.
Jarred items (like jams and jellies) – this is where the almond butter is kept
Spice aisle – spices and sauces for cooking are often in this aisle, as are cooking oils and vinegar.

++ Flavor is one major key to successful meal prepping ++

If you’re looking for items like coconut milk or soy sauce, check to see if your grocery store has an “ethnic foods” or “Asian foods” section. These items are often located here.

Here is a sample map so you could get an idea of the aisle categories:

Step-by-Step guide to Meal Prepping

Meal Prep Day:

You're almost done!
Let’s get prepping! Today is the day… you’ve made it through all the information to get you started and know it’s time to put your knowledge to practice.

We have put this step-by-step guide together as an easy intro to meal prepping so that you have a solid foundation to build from. This is an easy meal prep and an easy meal prep process you should be able to get done in under 60 minutes.

That’s right… 8 meals in under 60 minutes.

via GIPHY

Before we get to the Step-by-Step, here are some things that you should be thinking about as you’re planning, grocery shopping, and get ready to dive into your meal prep time:

  1. What meal(s) are the most time-consuming to prep?
  2. What days or nights do I most need meals ready ahead of time?
  3. What items would be the most helpful to have ready and on hand?
  4. What foods will stay fresh until they're eaten?
  5. What could I prep ahead of time, so I don't have to do _ repeatedly during the week?

By thinking about these things ahead of time, you can cut down on time, costs, waste and dishes! You can often cut back on the dishes you use by preparing items (like root veggies, bell peppers, and grains) in advance, as well as save time and energy on tasks like standing at the stove, preheating the oven, or washing produce one item at a time.

Pro Tip – They may cost a little more (not always) but pre-cooked veggies and grains can be a real life saver.

For this step-by-step meal, we’re going to focus on lunch, but this concept could easily be applied to breakfast and dinner.

Here we go! Let’s get going on our 8 meals (Breakfast AND Lunch) in 60 minutes meal prep run-down:

For this lesson, were going to be prepping these recipes: Sheet Pan Nutty Keto Pancakes and Sweet and Sour Cauliflower Bites. Gotta squeeze that protein in where you can, you know?

5 Things you need to know before you get started:

  1. Veggies usually take the longest to cook : Chop your veggies into smaller pieces to help them cook faster
  2. Pre-Heating the oven takes time… DO THIS FIRST!
  3. Boiling water is another time suck! Get this started ASAP if you’re cooking grains or hard boiling eggs
  4. FYI…You have to wash all the dishes you use. DUH, right?! But somehow we end up using more dishes than we realize and end up with a sink full of dishes to wash. Only use the necessary dishes and wash while you prep.
  5. Proteins cook quick… save those for last


PRO TIP:

While there are several ways to meal prep, we found that knowing the recipes in advance and taking care of most of the prep steps in advance helps alleviate some of the stress, especially when it’s been a crazy week.

You will notice that both of these will be cooked in the oven… that means you’re only pre-heating the oven once in order to knock out two meals.

via GIPHY

Because the pancakes come together in about 5 minutes, you’ll start with these… Here is how the process should look:

0-5 Minutes

  • Pull out trash can, mixing bowl, sheet pan, cutting board, knives, hand towel, and any appliances you anticipate needing (food processor, stand mixer, etc.).
  • NOTE: You’re going to use the same sheet pan twice
  • Preheat oven to 400F. Line sheet pan with parchment paper liners or tin foil.

5-15 Minutes:

  • Make the pancake batter and prepare the fruit for your pancake toppings. Let sit for 10 min before spreading the batter into the pan.
  • If you’re done with that and the oven is not yet preheated, start prepping the veggies for the Pizza Chicken.
  • When oven is preheated, put the pan into the oven and Set timer for 6 minutes.

16-25 Minutes:

  • If you haven’t already….Wash all vegetables. Allow vegetables to air dry while chopping others.
  • When the timer goes off for the pancakes, turn your oven to the broil setting and leave in oven for 5-6 minutes or until edges are golden
  • Once the pancakes are golden brown, remove them from the oven and allow them to cool.

26-30 Minutes:

  • Next: If you are buying large chicken breasts, you will want to slice them in half so they are nice and thin. Smaller cuts will decrease your cooking time and ensure everything cooks evenly.
  • By about the 30 minute mark, your pancakes should be ready to come out of the oven and all your ingredients (mushrooms, onion, olives, bell peppers) should be prepped and ready for the chicken.

31-51 Minutes:

  • Remove your pancakes from the oven and take the pancakes out of the sheet pan.
  • Decrease your oven temp from 400F to 375F
  • Place the chicken on the sheet pan and put them in the oven for 8-10 min
  • While the chicken is in their first stage of baking, start cleaning up from the pancakes
  • When the timer goes off, remove the chicken from the oven and top with sauce, cheese, and vegetables
  • Return the chicken to the oven for 6-10 min (or until the chicken is fully cooked)
  • Once the chicken is done, remove it from the oven and let everything cool down. Turn off your oven now

52-60 Minutes:

  • Portion out the meals, add lids to all of dishes, and transfer to fridge.
  • Wash dishes and wipe down counters.

YOU DID IT!!!

via GIPHY

How to Meal Prep Breakfast and Lunch

Following up:

Plan to either cook or consume the items you prep over the weekend within 4 days (3 if you’re prepping fish). This helps to make sure that vegetables don’t go bad, especially those that don’t hold up as well like greens, bell peppers, cucumbers, and other soft produce.

If it looks like something may spoil before it appears on the menu rotation, swap it out with another meal that can sit another night or two without going bad.

Use shortcuts, like frozen or pre-chopped produce, when necessary or more convenient.

If you are concerned an item you prep in advance may spoil before you get to eating it over the course of the week, err on the side of caution. Either wait to prep it and/or buy the pre-cut option of it to have on hand (as needed).

A Few Bonus Sections you might be interested in:

  1. Mindful Dining Out
  2. Dealing with Meal Prep Fatigue
  3. How to Track your Meals (with tracking worksheet)
  4. How to Calculate Macros
  5. 400+ Meal Prep Recipes
How to Meal Prep Guide 777x431 (1000 × 1500 px)

35 Easy Low Carb Recipe Meal Prep Ideas

November 8, 2022 by Nick Quintero Leave a Comment

35 Easy Low Carb Recipe Meal Prep Ideas

If you're being mindful of your carb intake for health or macro reasons, or are just trying to balance out heavier carb days from time to time, then these 35 Easy Low Carb Recipe Meal Prep Ideas are the perfect place to start. 

For those less familiar with what a low carb diet is, let's take a little bit deeper look. According to the Mayo Clinic, A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables, and fruit — and emphasizes foods high in protein and fat.  Here is a related article: Healthy Alternatives to White Rice

Common natural sources of carbohydrates include:

  • Starchy vegetables (potatoes, squash, etc)
  • Starchy fruits (bananas, plantains, etc)
  • Grains (rice, oats, pasta)
  • Legumes (beans, peas, lentils)

There are also added sources such as sugar, flour, etc. that are found in processed items like cakes, cookies, cereals, bread, etc.

Most people use a low carb diet with the intent for weight loss or to change eating habits, but it can also be helpful with certain medical conditions such as diabetes or heart disease. 

So, whether you are following a low carb diet, trying to be a little more conscious of your eating habits, or just want some new tasty inspiration for your next meal prep, we have you covered with these 35 Easy Low Carb Recipe Meal Prep Ideas.

What's in store in this roundup up of 35 Easy Low Carb Recipe Meal Prep Ideas?

For breakfast, we have both sweet and savory low carb recipe options. From pancakes to breakfast salads, egg scrambles, muffins, and even a no oatmeal 'oats' recipe. This roundup has something for everyone to make sure the day starts out in their perfect way. 

Our main dishes, which work for both lunch and/or dinner include everything from salmon, to beef, to shrimp and chicken. There are remakes on some of your favorite takeout meals like sesame chicken and fried rice, pizza - gone keto, lasagna, and even Philly cheesesteak. 

What day would be complete without a little sweet snack or dessert? Life is all about balance, right? We think so at least! We have a recipe for the best chocolate peanut butter comes, a keto cheesecake for something a little more decadent and a few super easy fat bomb recipes that are perfect to just grab and eat. 

Jump to:

  • Breakfast
  • Lunch or Dinner
  • Dessert and Snacks

BREAKFAST

Cajun Sausage Breakfast Scramble

Keto Cajun Sausage Breakfast Scramble

Bacon & Strawberry Breakfast Salad 

Whole30 Bacon & Strawberry Breakfast Salad

Low Carb Sundried Tomato Egg Cups

Low Carb Sun Dried Tomato Egg Cups Recipe

Cinnamon Roll Muffins

Keto Cinnamon Roll Muffins

Nutty Keto Pancakes

Nutty Keto Pancake Meal Prep

Proscuitto & Arugula Egg Cups

Keto Prosciutto Egg Cups

Overnight "Oats"

Keto Overnight 'Oats'

Bacon Wrapped Asparagus Breakfast Bowls

Keto Bacon Wrapped Asparagus Breakfast Bowls

Lunch or Dinner

Low Carb Pork Fried Rice

Low Carb Pork Fried Rice Meal Prep

 Low Carb Lasagna 

Low Carb Lasagna Meal Prep

Low Carb Philly Cheesesteak

Low Carb Philly Cheesesteak Meal Prep

Cauliflower Rice Salmon Poke Bowls 

Cauliflower Rice Salmon Poke Bowl Meal Prep

Slow Cooker Pork Carnitas

Slow Cooker Keto Pork Carnitas Bowls 2

Beef Zucchini Enchiladas

Beef Zucchini Enchilada Meal Prep--6

Sausage Grill Packet Meal Prep

Keto Sausage Grill Packet Meal Prep

 

Mozzarella Stuffed Meatballs 

Keto Stuffed Meatball Meal Prep

Buffalo Chicken Stuffed Peppers

Salmon Cobb Salad 

Salmon Cobb Salad Meal Prep

Brazilian Skirt Steak 

Keto Brazilian Style Skirt Steak Meal Prep

Pulled Pork Lettuce Cups

Keto Pulled Pork Lettuce Wrap Meal Prep

Pesto Beef Kabobs

Keto Pesto Beef Kabob Meal Prep

Garlic Shrimp & Broccoli 

Whole30 Garlic Shrimp & Broccoli Meal Prep

Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep

Pesto Chicken Meal Prep 

Whole30 Pesto Chicken Meal Prep

Sesame Chicken & Broccoli Stirfry

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Cheesy Keto Chicken Meatballs

Cheesy Low Carb Chicken Meatballs

 10 Minute Chili

10 Minute Chili Meal Prep

Pizza Chicken Meal Prep

Pizza Chicken Meal Prep

Dessert/Snacks

Low Sugar Chocolate Peanut Butter Cups 

Low Sugar Chocolate Peanut Butter Cups

Fresh Raspberry Cheesecake

Keto Fresh Raspberry Cheesecake

Sugar Free Coconut Fat Bombs

Sugar Free Coconut Balls

AB&J Fat Bombs

Almond Joy Cookies 

Keto Almond Joy Cookies

Vanilla Chia Pudding

Keto Vanilla Chia Pudding

Cashew Cheesecake Bites

Keto Cashew Cheesecake Bites

35 Easy Low Carb Recipe Meal Prep Ideas
35 Easy Low Carb Recipe Meal Prep Ideas

 

What You Probably Don't Know About Nightshade Intolerance

October 30, 2022 by Nick Quintero 3 Comments

About Nightshades

Nightshade intolerance can happen in some people after consuming one or more of a specific group of veggies.

Veggies and fruits are good for us, right? Except for maybe when they are bothersome. Maybe you're aware of nightshade intolerance, maybe you have no idea what nightshades are at all, or why you should or shouldn't be concerned about them. Depending on your own individual health, you may or may not experience some discomfort or intolerance after consuming these types of foods.

What Are Nightshades?

Nightshades or Solanaceae refer to a botanical group of plants with similar characteristics such as flower shapes and seed arrangement within the fruit. This botanical family is made up of a large variety of plants. From annual and perennial vines to shrubs and trees, these plants possess qualities that make them suited to be used as medicine, spices, weeds, or ornaments. We don't, however, necessarily eat all those kinds of nightshades, but they're all connected nonetheless.

Examples of Nightshades

A few commonly known edible nightshades include:

  • tomatoes
  • a variety of peppers
  • potatoes
  • eggplant
  • paprika
  • tobacco

Although the vegetables mentioned are known for their nutritional value and overall health, they have been blamed for inflammation and joint pains.

common nightshades
via DrJockers.com

What are the symptoms of nightshade intolerance?

Nightshades produce chemical compounds called alkaloids. These alkaloids include solanine, nicotine, and capsaicin, which are made to help defend the plant against its natural predators. When consumed by bugs, for example, these compounds act as bug spray to eliminate the pests. (Wow! A plant with its own self-defense mechanisms). These alkaloids are generally concentrated in the roots, unripe fruit, stems or leaves of the plants—parts that are not usually consumed by humans.

Although it’s extremely rare, there have been reported cases of human allergic reactions to these alkaloids. Even if there isn't an allergy, a person can have a sensitivity to nightshades. The digestive tract can also contribute to negative human bodily responses. In such a case, the body is not able to properly digest these foods. That's because it lacks the enzymes to do so. Thus when these parts are consumed the following reactions may occur:

  • Hives and skin rashes
  • Bloating and gas
  • Itchiness
  • Nausea
  • Vomiting
  • Heartburn
  • Excessive mucus production
  • Achy muscles and joints
  • Diarrhea

In more severe cases:

  • Swelling of the face, mouth, or throat
  • Coughing
  • Difficulty breathing
  • Abdominal pain
  • Confusion
  • Anxiety
  • Shock
  • Low pulse

List of Inflammatory Nightshade Vegetables & Fruits

Truth be told there is limited ‘controlled study’ research out there to give any conclusive negative effects on the human body. There have been many documented animal studies which did confirm that nightshade consumption leads to joint inflammation and painful arthritis. However, the effects noted were connected to the way in which their bodies used vitamin D, which is totally different from how the human body does.

Here is a list of nightshade vegetables and fruits that have been said to contribute to inflammation in humans:

  • Tomatoes: All varieties
  • Potatoes: White and red potatoes, but not sweet potatoes
  • Eggplant
  • Peppers: Bell peppers, chili peppers, and any red spices
  • Paprika
  • Tobacco
  • Goji berries
common nightshades

Are Nightshades Inflammatory for Everyone?

For anyone suffering from an autoimmune disease, IBS (irritable bowel syndrome), or a sensitive digestive tract, nightshades should be avoided. These nightshades can have some serious health complications, especially if you’re already on a strict diet. Here are a few reasons why you may want to avoid nightshades:

Existing Digestive Disorders

Individuals who suffer disorders such as heartburn, bloating or IBS report that their symptoms worsen whenever they eat nightshades. Yet there is no clear-cut evidence between nightshades and the worsening of these conditions. Some studies, however, show the reverse with a small group suffering from IBS. They reported a reduction in IBS symptoms after taking capsules of red pepper powder for 6 weeks.

Autoimmune Diseases

When someone has an autoimmune disease, their immune system attacks healthy cells, which results in inflammation and tissue damage. Common autoimmune diseases include celiac disease, inflammatory bowel disease (IBD), and rheumatoid arthritis. Nightshades worsen these conditions as they contain chemicals that may stimulate the immune response. However, the National Arthritis Foundation's position on nightshades doesn't necessarily advocate that people cut them out of their diet altogether. It can be a highly subjective experience, different from person to person.

Lectins and leaky gut syndrome

Lectins, a type of protein that may damage the intestinal walls, are also found in nightshades. When the walls of the intestines become damaged, it results in what some medical professionals refer to as ‘leaky gut syndrome.’ In these cases, proteins that would normally remain within the walls of the intestines can enter the bloodstream.

 

 
 
 
 
 
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A post shared by Meal Prep On Fleek (@mealpreponfleek) on Feb 4, 2019 at 5:56am PST

Anti Inflammatory Foods
Related Article - Foods that fight inflammation

Should You Avoid Nightshades?

Allergies to nightshades, though rare, can pose serious problems to those affected. The research out there is unclear about the extent to which the natural chemical compounds in the nightshades affect pre-existing medical conditions. Yet it remains a possibility that symptoms may worsen. People who feel worse after eating them typically learn to avoid them. If you're not sure, it's always a good idea to talk to a trusted medical professional.

Tips / Rules for Avoiding Nightshades?

If you think you are intolerant to nightshades, here are a few tips that could help you keep track of things:

  • Avoid Eating Nightshades for Four Weeks. Once you’ve avoided them for the set period, reintroduce them into your diet for 1 to 2 days to see if you have any reactions.
  • Keep A Journal. Record whatever reactions you observe when you consume them. If you observe any severe reactions, you should avoid reintroducing that particular nightshade into your diet.
  • Take an Allergy Test. A skin prick test or a blood test can be performed to determine which nightshades you are allergic to.
  • Substitute Nightshades from Diet.

Here is a short list of substitutions that can be used:

  • White potatoes can be replaced by sweet potatoes
  • Tomatoes by beets, carrots, and grapes
  • Bell peppers by celery, radishes, and zucchini

Have you heard about nightshades? We would love to hear all about your encounters with nightshades. Do you avoid them for any reason? Do they negatively affect you? Comment below and share your stories with us.

18 High Protein Meal Prep Recipes

October 8, 2022 by Nick Quintero 2 Comments

High Protein Meal Prep Recipes

High Protein Meal Prep Recipes

Whether you are a macro tracker or not, the key to fitness success relies heavily on your diet. Specifically, including enough protein to help build lean muscle mass to keep your metabolism up and the calories burning. Pair that with the satiation from protein (it takes longer to digest thus keeping you feeling full longer) and you have yourself a 'recipe' for weight loss success!

To make hitting your protein goal easy during the week we have compiled 18 High Protein Meal Prep Recipes that require only a few ingredients and minimal time. Pair them with your favorite carb and healthy fat for a well-rounded meal.

High Protein Recipes

PRO TIP: Switch up the protein to vary the meals. If something calls for steak,  but you prefer chicken or just need to add a little variety, GO FOR IT! Also, any vegetarian/vegan protein option can be subbed in for eggs, fish, chicken or steak! The combinations are endless, so have fun! Now, you may be wondering...

How much protein do I need?

You need 10% to 35% of your calories to come from protein. So if you're eating 2,000 calories per day, you should be eating about 200–700 calories from protein, or 50–175 grams.

However, if you're trying to increase muscle mass, we would recommend that you lift weights regularly or and eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

Combine that with these high protein meal prep ideas and you're making progress!

More High Protein Meal Prep Guides here:

  • High Protein Breakfast Recipes
  • High Protein Beef Meal Prep Recipes
  • Top 9 Plant Based Protein Sources
  • Foods that are Secretly High in Protein

High Protein Diet Recipes

Orange Chicken Meal Prep - 52g

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

Turmeric Scrambled Egg Meal Prep 

Jalapeno Sliders With Sweet Potato Buns Meal Prep 

Crispy Chicken Carnitas

Carrot Meatballs With Mint Cauliflower Rice

Carrot Meatballs With Mint Cauliflower Rice

Sheet Pan Teriyaki Chicken - 64g

Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
High protein meal prep idea - Sheet Pan Teriyaki Chicken and Pineapple Fried Rice

One Pan Baked Cod and Veggies

Sausage Lover's Hashbrown Casserole

Sausage Lover Meal Prep Casserole

High Protein Breakfast Recipes

27 High Protein Breakfast Recipes

Whole30 Baked Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

Grilled Greek Lemon Chicken

Fruity Quinoa Grilled Salmon

Fruity Quinoa and Grilled Salmon

Chicken Quinoa Salad

Chicken Quinoa Salad

Beef Patties With Corn, Rice and Sauteed Veggies

Beef Patties-Sweet Corn Rice and Sautéed Veggies

One Skillet Spaghetti Squash & Meatballs

21 Low Calorie But Still Awesome Casserole Recipes

Steak Fajita Roll Ups

One Dish Spaghetti Squash & BBQ Chicken Drumsticks

One Dish Sicy BBQ Chicken Drumsticks & Spaghetti Squash-, One Dish Spicy BBQ Chicken Drumsticks & Spaghetti Squash

Whole30 Pumpkin Mustard Stuffed Cabbage

Whole30 Pumpkin Mustard Stuffed Cabbage-5

20 Minute Paleo Thai Almond Butter Meatballs

Thai Almond Butter Turkey Meatballs Edited -6

Watercress Spring Rolls (No-Cook + Meal Prep Friendly!)

June 7, 2025 by Nick Quintero Leave a Comment

Watercress Spring Rolls

These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish that’s perfect for warm-weather meal prep!  

Watercress Spring Rolls
Table of Contents
  • Why We Love Watercress for Meal Prep
  • But why watercress instead of another green?
  • Health Benefits of Watercress (It’s a Superfood!)
  • Watercress Spring Rolls Ingredients:
  • How to Store
  • How to Reheat
  • FAQ: Common Questions About Watercress Spring Rolls
    • Are these spring rolls good for weight loss?
    • Can I use something other than tofu?
    • What’s the best substitute for watercress?
    • Can I prep these ahead for the week?
  • Watercress Spring Rolls

Summer is just around the corner and that means we are craving even less time in the kitchen! That's where these no-cook Watercress Spring Rolls come into play! Whether for meal prepping or enjoying poolside, these are easy, healthy and simply a beautiful way to enjoy a meal. 

Watercress Spring Rolls

Why We Love Watercress for Meal Prep

These gorgeous bites are loaded with fresh veggies like watercress, cabbage, carrots, and cilantro. Add soft tofu for protein and texture, then finish with a sweet-savory peanut dipping sauce that brings out the natural flavor of the veggies.

But why watercress instead of another green?

We’re big fans of watercress because it’s versatile, flavorful, and surprisingly nutrient-dense. It’s the kind of ingredient that doesn’t just taste good—it works in tons of recipes, like the watercress pesto we were obsessed with last month!

Watercress Spring Rolls

Health Benefits of Watercress (It’s a Superfood!)

On top of being versatile and tasty, watercress packs serious nutritional punch. It’s:

  • Low in calories (just 4 per cup!)
  • Almost carb-free (0.4g per cup)
  • Naturally rich in Vitamin A (21%) and Vitamin C (24%)
  • Suitable for nearly any diet: vegan, vegetarian, Whole30, paleo, keto, low carb, gluten-free

So yes, if you're counting macros or watching your intake, this is a high-volume, low-calorie win.

On top of being versatile and very delicious, there are also a ton of health benefits to watercress. We shared our top 6 favorites benefits in this post here!

Watercress Spring Rolls

Are you ready to dive into this easy, no-cook, spring-inspired Watercress Spring Roll recipe? Let's get cooking! 

Watercress Spring Rolls Ingredients:

For Spring Rolls  

  • 16 rice spring roll papers 
  • 3 cups watercress 
  • 1 cup shredded purple cabbage  
  • 1 cup shredded carrots  
  • ½ cup cilantro leaves  
  • 8 oz. extra firm tofu, sliced into 4 (½ inch) pieces   
  • ¼ cup coconut aminos 
  • 1 tablespoon toasted sesame oil 
Watercress Spring Rolls

For Peanut Sauce 

  • ½ cup creamy peanut butter  
  • 2 tablespoon warm water  
  • 2 tablespoon coconut aminos 
  • 2 tablespoon fresh lime juice  
  • 1 tsp sriracha sauce  
Watercress Spring Rolls

How to Store

Wrap spring rolls individually in plastic wrap or parchment and store them in an airtight container. Keep refrigerated for up to 3 days.

Store leftover peanut sauce in a sealed jar in the fridge for up to 1 week.

How to Reheat

These are best enjoyed cold or at room temperature. If you'd like to warm them slightly, let them sit out for 10-15 minutes before eating.


FAQ: Common Questions About Watercress Spring Rolls

Are these spring rolls good for weight loss?

Yes! They’re low in calories, high in fiber, and packed with nutrients—making them ideal for light, satisfying meals without excess calories.

Can I use something other than tofu?

Absolutely. Try grilled shrimp, rotisserie chicken, or tempeh if you want a different protein source.

What’s the best substitute for watercress?

If you can’t find watercress, try baby spinach, arugula, or mixed greens—but keep in mind, the flavor and crunch of watercress are pretty unique!

Can I prep these ahead for the week?

Yes! Just be sure to store each roll separately to keep them from sticking, and keep the peanut sauce in a separate container until serving.

Watercress Spring Rolls

Watercress Spring Rolls

These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish that’s perfect for warm weather meal prep! 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 30 minutes minutes
Total Time: 30 minutes minutes
Course: dinner, Lunch, Main Dish, Snack
Cuisine: Asian
Diet: Gluten Free
Keyword: dinner, gluten free, lunch, no cook, plant based, snack, Tofu, vegan, vegetarian
Servings: 4 meals
Calories: 438kcal
Author: Nick Quintero

Ingredients

For Spring Rolls

  • 16 rice spring roll papers
  • 3 cups watercress
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • ½ cup cilantro leaves
  • 8 oz. extra firm tofu sliced into 4 (½ inch) pieces
  • ¼ cup coconut aminos
  • 1 tablespoon toasted sesame oil

For Peanut Sauce

  • ½ cup creamy peanut butter
  • 2 tablespoon warm water
  • 2 tablespoon coconut aminos
  • 2 tablespoon fresh lime juice
  • 1 teaspoon sriracha sauce
Get Recipe Ingredients

Instructions

  • Gently press tofu sliced between paper towels to remove liquid. Place onto a shallow glass dish and drizzle with coconut aminos, lime juice, and sesame oil. Allow tofu to marinate for 30 minutes. Place tofu on the paper towel again and press gently to remove excess marinade.  Slice tofu into thin sticks to make 32 sticks total.
  • Add water to a shallow bowl. Dip 1 sheet of spring roll paper in water and completely submerge for 20-25 seconds. Place onto a clean work surface and add 2 slices of marinated tofu, watercress, cabbage, carrots and cilantro toward the bottom center of the paper. Fold bottom away from you and fold in sides. Roll until completely closed. Set aside and repeat until you have 16 spring rolls.
  • Slice spring rolls in half and place 8 halves into 4 MPOF black containers. Stir together ingredients for peanut sauce in a small bowl until smooth. Divide between 4 small dip cups and place 1 cup in each container. Refrigerate until serving.

Video

Nutrition

Calories: 438kcal | Carbohydrates: 60g | Protein: 19g | Fat: 23g | Sodium: 812mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Looking for a Smarter Way to Meal Prep?

Meal prep doesn’t have to be complicated or time-consuming. With a little planning (and the right recipes), you can fuel your week with meals that actually taste good.

👉 Want help getting organized?
Try the Workweek Lunch meal planner—it’s the system we use to stay consistent, save time, and prep meals we actually look forward to eating.

Here are some other recipes with Watercress that you might want to consider:

  • Ahi Tuna and Watercress Poke Bowl
  • Watercress and Artichoke Stuffed Chicken Breasts
  • High Protein Chicken Caesar Salad Wrap (with a Healthy Swap)
  • Asian-Inspired Brothy Beef Soup - Freezer-Friendly
Watercress Spring Rolls

The Best Salmon Meal Prep Recipes of 2025

June 4, 2025 by Nick Quintero Leave a Comment

25 Best Salmon Recipes

The best salmon meal prep recipes are coming at you, because we can't get enough of this healthy fish for awesome meal prep ideas!

Salmon is considered one of the healthiest types of fish you can eat. It is filled with nutrients, and rich in omega-3 fatty acids, minerals, protein, selenium, and potassium. There is normally not a fishy smell with associated with salmon, especially when sourced from colder climate regions and waters, there is significantly less fishy smell and taste.

Overall, salmon is often recommended by health specialists, nutrition experts, doctors, and meal preppers, making this a delicious option for almost anyone for any day.

We went through our favorite recipes and came up with our top salmon meal prep recipes for you and your family to enjoy!

And, if you're struggling to get the perfect cooked salmon, I made this guide, just for you: How to Perfectly Cook Salmon.

Why Meal Prep with Salmon?

Besides being a go-to protein for fitness and wellness goals, salmon is:

  • Nutrient-dense: Rich in protein, healthy fats, B vitamins, and selenium
  • Meal prep-friendly: Holds up well in the fridge and reheats without drying out
  • Quick to cook: Most salmon recipes are done in 15–20 minutes
  • Versatile: Pairs well with rice, pasta, salads, veggies, and global flavors

One Pan Salmon

The name says it all. Sheet pan, salmon, veggies: dinner is done!

(Protein: 32 grams, Carbohydrates: 7 grams, Fat: 17 grams)

Maple Crusted Air Fryer Salmon

Have you ever tried maple and salmon together? You're going to love this salmon meal prep in the air fryer.
(Protein: 33 grams, Carbohydrates: 85 grams, Fat: 18 grams)

Salmon with Creamed Spinach Farro

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

Calories: 741kcal | Carbohydrates: 53g | Protein: 33g | Fat: 46g

Salmon with Creamed Spinach and Farro

Salmon and Beets Tacos

Have you ever tried salmon and beets? They look so pretty together, and taste even better. Taco Tuesday never had it so good!
(Protein: 47 grams, Carbohydrates: 57 grams, Fat: 19 grams)

Crispy Salmon Cakes

You'll never wonder what to do with leftover salmon (or canned salmon) again! A great salmon meal prep.
(Protein: 32 grams, Carbohydrates: 29 grams, Fat: 21 grams)

Sheet Pan Salmon and Veggies

How beautiful is this salmon meal prep? Look at those roasted veggies! And another sheet pan dinner success.
(Protein: 33 grams, Carbohydrates: 16 grams, Fat: 16 grams)

Sheet Pan Salmon Fajitas

Tortillas: check. Limes: Check. Peppers and onions: check, and check! Add this easy salmon meal prep to the rotation. You won't regret it!
(Protein: 41 grams, Carbohydrates: 36 grams, Fat: 20 grams)

Asian Air Fryer Salmon

Ooh, yet another air fryer recipe for salmon. So good and so quick!
(Protein: 37 grams, Carbohydrates: 57 grams, Fat: 21 grams)

Sheet Pan Salmon Burgers

And now for something completely different: salmon burgers!
(Protein: 31 grams, Carbohydrates: 22 grams, Fat: 48 grams)

Baked Salmon with Blackberry Quinoa Salad

Salmon plus quinoa means a whole lot of protein in this meal prep recipe!
(Protein: 32 grams, Carbohydrates: 39 grams, Fat 13 grams)

Cauliflower Tabouli and Salmon

Tabbouleh is typically made with bulgur wheat, but this one swaps cauliflower rice for some Middle Eastern flavor.
(Protein: 36 grams, Carbohydrates: 10 grams, Fat: 35 grams)

Sriracha Salmon

You knew we'd turn up the heat here, right? Sriracha salmon with veggies and strawberries delivers.
(Protein: 41 grams, Carbohydrates: 55 grams, Fat: 22 grams)

Cauliflower Rice Salmon Poke Bowls

Poke bowls are all the rage and a great way to enjoy salmon.
(Protein: 24 grams, Carbohydrates: 16 grams, Fat: 20 grams)

Apricot Salmon

This is why we have fresh apricots. They're so delicious with salmon, trust us!
(Protein: 36 grams, Carbohydrates: 29 grams, Fat: 20 grams)

Teriyaki Salmon & Pineapple Skewer

Salmon loves pineapple and teriyaki. Skewer these and grill them up!
(Protein: 33 grams, Carbohydrates: 30 grams, Fat: 18 grams)

Turmeric Ginger Salmon

This salmon meal prep is loaded with antioxidants thanks to the ginger and turmeric.
(Protein: 26 grams, Carbohydrates: 22 grams, Fat: 26 grams)

Fruity Quinoa and Grilled Salmon

If you've never had salmon and fruit together with quinoa, now's the time.
(Protein: 29 grams, Carbohydrates: 31 grams, Fat: 13 grams)

Sesame Salmon with Baby Bok Choy & Mushrooms

Salmon goes Asian with sesame seeds, mushrooms, and baby bok choy.
(Protein: 23 grams, Carbohydrates: 2 grams, Fat: 13 grams)

Chile Lime Salmon

Sometimes a simple salmon meal prep is best, and this one fits the bill. Serve with broccoli.
(Protein: 23 grams, Carbohydrates: 5 grams, Fat: 13 grams)

One Pan Roasted Salmon, Asparagus, & Potatoes

Roasted salmon and asparagus feel just like spring, doesn't it?
(Protein: 10 grams, Carbohydrates: 64 grams, Fat: 4 grams)

Ghost Pepper & Tamarind Salmon

For those who like a little heat with their salmon meal prep, this ghost pepper and tamarind duo should give you a kick.
(Protein: 24 grams, Carbohydrates: 12 grams, Fat: 12 grams)

Honey Garlic Salmon

Pair this with rice, whether it's cauliflower or regular brown or white rice, for an easy salmon meal prep.
(Protein: 26 grams, Carbohydrates: 19 grams, Fat: 19 grams)

Sheet Pan Garlic Butter Salmon

Did someone say garlic, butter, and salmon all at once? This is irresistible!
(Protein: 37 grams, Carbohydrates: 19 grams, Fat: 38 grams)

Baked Salmon with Garlic and Dijon

These are classic flavors for salmon: garlic, herbs, and lemon. So good.
(Protein: 34 grams, Carbohydrates: 3 grams, Fat: 18 grams)

How to Store Cooked Salmon for Meal Prep

  • Store in airtight containers in the fridge for up to 3–4 days
  • Keep sauces or dressings on the side to prevent sogginess
  • Use glass containers for better reheating and smell control

How to Reheat Salmon Without Drying It Out

  • Reheat in a skillet over low heat with a splash of water or broth
  • Microwave with a damp paper towel over the top for 1–2 minutes
  • Or eat cold over salads or in wraps for a refreshing option

Grain Free Granola

June 1, 2025 by Nick Quintero 2 Comments

Grain Free Strawberry Coconut Granola Multi Container 2

If you’ve ever gone hiking, on a road trip, or been on a plane, then you probably know the power of granola! As a dry food, it can go anywhere for a healthy snack in a pinch! But if you add yogurt and honey, it satisfies your hunger and sweet tooth at the same time!

This Grain-Free Granola meal prep recipe goes one step further to make your gut happy: we replaced the grains. People who really focus on the paleo diet believe that humans did not evolve to digest dairy, legumes, and grains well. They believe that eating these foods could even increase health risks. 

That’s why we created this Grain Free Granola at MPOF - to provide your body with the energy boost it needs. Enjoy it as a light lunch or snack option without any additives, preservatives, or chemicals. And true to our brand, we love providing you with options that make cooking fun and easy.

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 

Grain Free Granola

How long will Grain Free Granola last for?

Granola is dry food so you can leave it out of the fridge for about 2 or 3 days as long as it is stored in an airtight container. For longer than a few days, store your meal prep recipe in meal prep containers in the fridge. Use a glass mason jar or snack-size meal prep container so you can add the yogurt and honey to spice things up.

Can Grain Free Granola be frozen?

Absolutely! It’s nuts and dried berries so this simple meal prep recipe will freeze very well for just about as long as you need. But we recommend storing it for up to 6 months. 

First, allow the granola to cool completely, then pack it in an airtight freezer-safe container. Gently press down on the granola so that there aren’t large air pockets in the jar, which could lead to freezer burn. Leave about ¼ inch headspace at the top. Place it in the freezer. 

Defrosting - Best Practice: Set the jars on the counter overnight to defrost at room temperature. 

Note - If you allow it to defrost in the refrigerator, it will take much longer and the dried fruit will be tougher.

Grain Free Granola

How do you make Grain Free Granola?

This meal prep recipe is ready in four steps: mixing the seeds and nuts and berries, baking and storing. The first three steps are easy, and so is the fourth: 

Perhaps the most mouth-watering part of it all is adding dollops of Greek yogurt and a teaspoon of honey to the side when it’s time to portion this Grain-Free Granola.

How to portion Grain-Free Granola?

Divide your baked Grain-Free Granola into four even portions using the snack-size meal prep container for the following week or weeks. 

Grain Free Granola

More Granola meal prep recipes:

  • Go with the grain but without the gluten in Easy Gluten Free Fall Breakfast Granola
  • One of our favorites is Peanut Butter – Chocolate Chip Granola Recipe – Gluten-Free – Healthy Snack Ideas
  • Stretch your brain but not your gut with 16 Gluten Free Meal Prep Recipes To Try This Week 

Other tips for making Grain Free Granola:

  1. Serve Grain Free Granola in a dual compartment 
  2. Spring for organic strawberries if you can find them
  3. Get local honey - it’s healthier for you because it puts you in sync with your local environment
Grain Free Granola

Grain-Free Granola Ingredients:

For Granola

  • 1 cup of raw almonds
  • 1 cup raw cashews 
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries 
  • ½ cup pumpkin seeds 
  • 2 tablespoon coconut oil
  • 3 tablespoon honey 
  • 1 teaspoon vanilla extract 
  • ⅛ teaspoon sea salt 

For Serving 

  • 2 cups Greek yogurt
  • 14 tsp. honey 
Grain Free Granola

Grain Free Granola

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 






Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: Snack
Cuisine: American
Keyword: gluten free, Meal Prep, paleo, snack
Servings: 4 meals
Calories: 396kcal
Author: Nick Quintero

Ingredients

For Granola

  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries
  • ½ cup pumpkin seeds
  • 2 tablespoon coconut oil
  • 3 tablespoon honey
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon sea salt

For Serving

  • 2 cups Greek yogurt
  • 4 teaspoon honey
Get Recipe Ingredients

Instructions

  • Preheat oven to 300ºF and line a baking sheet with parchment paper.
  • Add nuts and seeds to a bowl. Melt coconut oil, honey, and vanilla extract over medium-low heat for 5 minutes. Stir well. Pour over nut mixture in a bowl and stir well to coat.
  • Spread mixture on a baking sheet and sprinkle with sea salt. Bake for 25 minutes or until golden brown. Remove pan from oven and stir in freeze-dried strawberries. Cool mixture for 30 minutes. Divide the granola in half and store half for the following week. Evenly divide the remaining half into your meal pre containers and serve with yogurt with a drizzle of honey.

Notes

*Save 4 servings of the granola in an airtight container for the following week. 

Nutrition

Serving: 1meal | Calories: 396kcal | Carbohydrates: 21.5g | Protein: 19.3g | Fat: 26.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

11 Meal Prep Recipes to Spring Clean Your Diet

May 28, 2025 by Nick Quintero Leave a Comment

Spring meal prep ideas (1)
Table of Contents
  • Golden Lentil Soup
  • Slow Cooker Lentil Soup
  • Avocado Egg Salad
  • Bacon and Strawberry Breakfast Salad
  • Watercress Spring Rolls
  • Skillet Shrimp with Tomato and Avocado
  • Sheet Pan Greek Chicken and Vegetables 
  • Mexican Zucchini Boats
  • Asian Crunch Buddha Bowl
  • Tuna Poke Bowl
  • Garlic Coconut Butter Chicken Thighs with Zoodles
  • Shrimp Spring Roll Bowl

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

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

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

Golden Lentil Soup

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

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

Slow Cooker Lentil Soup

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

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

Avocado Egg Salad

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

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

Bacon and Strawberry Breakfast Salad

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

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

Watercress Spring Rolls

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

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

Skillet Shrimp with Tomato and Avocado

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

(Carbs: 7g - Protein: 25g - Fat: 9g) 

Sheet Pan Greek Chicken and Vegetables 

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

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

Mexican Zucchini Boats

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

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

Asian Crunch Buddha Bowl

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

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

Tuna Poke Bowl

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

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

Garlic Coconut Butter Chicken Thighs with Zoodles

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

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

Shrimp Spring Roll Bowl

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

13 Plant Based Keto Snack Ideas (Bookmark This)

May 25, 2025 by Nick Quintero Leave a Comment

Plant Based Keto Snack Recipe Roundup 777x431

Let’s be real—finding snacks that are both keto and plant-based can feel like a full-time job.

Plant Based Keto Snack Recipe Roundup 777x431

Most keto options are packed with cheese, meat, or eggs… and most plant-based snacks are loaded with carbs. But if you’re trying to eat more plants while staying low-carb, you’re in the right place.

Table of Contents
  • What Makes a Snack Keto and Plant-Based?
  • 13 Keto Plant Based Meal Prep Snack Ideas:
  • How to Store These Snacks
  • FAQ: Plant-Based Keto Snacking Tips
    • Can you follow keto and be vegan or plant-based?
    • What’s the best on-the-go plant-based keto snack?
    • How many carbs can you eat on plant-based keto?
  • Make Plant-Based Keto Easier with a Plan

These 13 plant-based keto snack ideas are high in healthy fats, low in carbs, and full of flavor—without relying on animal products. Whether you're following a strict keto plan or just looking for cleaner snack options, these bites have you covered.

Meal planning for a plant based diet is hard enough, let alone finding snacks for the office, gym, or road trips that are tasty and satisfying. But believe it or not, there are more options out there than you'd think.

We've rounded up thirteen delicious plant based keto snacks that you can enjoy on-the-go. 

What Makes a Snack Keto and Plant-Based?

To hit both goals, a snack needs to be:

✅ Low in net carbs (usually under 5–6g per serving)
✅ Free of animal products (no dairy, meat, or eggs)
✅ High in fats from plant sources (like nuts, seeds, and oils)
✅ Balanced with fiber and protein to keep you full

13 Keto Plant Based Meal Prep Snack Ideas:

Keto Snowball Cookies

Keto Snowball Cookies

Keto Peanut Butter Cookies

Keto Peanut Butter Cookies

Cheesy Mexican Cauliflower Fritter Meal Prep

Cheesy Mexican Cauliflower Fritter Meal Prep

Keto Chocolate Snack Boxes

Keto Chocolate Snack Boxes

DIY Fruit & Protein Snack Boxes

DIY Fruit & Protein Snack Boxes

Keto Cracker Snack Boxes

Keto Cracker Snack Boxes

Low Carb Pecan Pie Bars

Low Carb Pecan Pie Bars

Keto Vanilla Chia Pudding

Keto Vanilla Chia Pudding

Protein Almond Butter Cups

Protein Almond Butter Cups

Keto Chocolate Almond Butter Bark 

Keto Chocolate Almond Butter Bark

Keto Cashew Cheesecake Bites 

Keto Cashew Cheesecake Bites

Watercress Spring Rolls

Watercress Spring Rolls

How to Store These Snacks

  • Fat bombs, dips, and guac: Keep in the fridge in airtight containers for up to 5 days.
  • Nuts and jerky: Store in the pantry or a cool drawer, sealed tight.
  • Veggies and dips: Pre-slice and keep in grab-and-go containers to make snack time easy.
  • Seaweed snacks and olives: Shelf-stable but refrigerate after opening, depending on brand.

FAQ: Plant-Based Keto Snacking Tips

Can you follow keto and be vegan or plant-based?

Yes, it just requires a little planning. Focus on fats from avocados, nuts, seeds, and oils, and get protein from tofu, tempeh, legumes (in moderation), and low-carb veggies.

What’s the best on-the-go plant-based keto snack?

Roasted nuts, seaweed snacks, and vegan jerky are portable, shelf-stable, and mess-free.

How many carbs can you eat on plant-based keto?

Most keto diets aim for 20–50g net carbs per day. Keep fiber high and prioritize low-glycemic veggies and whole-food fat sources.

Make Plant-Based Keto Easier with a Plan

Snack ideas are great—but having a full plan makes staying consistent so much easier.

The Workweek Lunch meal planner gives you:

✅ Plant-based recipes
✅ Easy-to-follow weekly meal plans
✅ Automated grocery lists
✅ Tips to prep smarter, not harder

If you’re ready to cut back on decision fatigue and feel good about what you’re eating, this is the tool for you.

Keto Plant Based Snacks Meal Prep Pin
Keto Plant Based Snacks Meal Prep

How to Make Kabobs - 8 Kabob Combos for Your Summer Meal Prep

May 21, 2025 by Nick Quintero Leave a Comment

Keto Pesto Beef Kabob Meal Prep

Kabob Combos will keep you and your grill busy this summer—or whenever you grill. Read on for more inspiration!

Keto Pesto Beef Kabob Meal Prep
Table of Contents
  • Tips for Kabobs
  • Kofta Kebab Meal Prep (Keto, Paleo, Whole30)
  • Grilled Halloumi & Summer Squash Kabob Meal Prep (Vegetarian)
  • Pesto Beef Kabob Meal Prep (Keto, Paleo, Whole30)
  • Sizzling Sirloin Kabobs on a Bed of Orzo
  • Beef Top Sirloin and Potato Kabobs
  • Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs
  • Classic Beef, Mushroom, and Onion Kabob
  • Citrus-Marinated Beef Top Sirloin and Fruit Kebabs

When it's time to grill, you want to be ready for it. There are endless combos of kabobs and we've pulled together a few of our favorites.

We love them for the grill because they are quick to make, high in protein, easily customizable, and perfect for meal prep. Combine your favorite proteins with veggies, a starch, fruit, or anything else you have on hand for a satisfying and nutritious meal prep. 

We like to experiment with kabob combos and instead of using steak, swap out for proteins such as chicken, pork, or shrimp. Salmon, swordfish, and/or mahi mahi, or any other firm fish grill up well, too.

Kabobs (or kebabs, kebobs—there are so many ways to spell it) happen to be a fine way to use a lot of your favorite seasonal veggies, too, such as zucchini, yellow squash, and peppers. 

Tips for Kabobs

  • Cut the pieces of meat, fruit and/or veggies into similar sizes so they cook evenly and at the same rate.
  • Keep in mind that proteins like shrimp will cook faster than chicken or shrimp.
  • Firm veggies work best on the grill, but things like potatoes will take longer than almost any protein you can think of. It can be helpful to boil them a little bit ahead of time or, as in the case with one of the recipes below, microwave them first.
  • Marinating meat ahead of time can add a ton of flavor. A simple combination of oil, herbs, salt, and pepper work well. Consider barbecue sauce, soy sauce, or mustard, too. 

Now, every kabob combo will cook differently, but when it comes to grilling a beef kabob, here is a great cooking guide:

  1. Place the kabobs on the hot grill directly over the flame or coals.
  2. Keep the lid open since we are cooking on direct heat.
  3. Grill for 10 to 12 minutes. Then, rotate the kabobs 90 degrees every 4 minutes until the meat is cooked to your desired level of doneness.

Kofta Kebab Meal Prep (Keto, Paleo, Whole30)

These kofta kebabs are made with ground beef and seasoned with an assortment of spices. Serve alongside tzatziki or hummus.

Kofta Kebab Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep (Vegetarian)

Perfect for summer, this meal is delicious when you serve it like a pasta salad: chilled for those scorching hot summer days. (We also like it warm, too.)

Grilled Halloumi & Summer Squash Kabob Meal Prep

Pesto Beef Kabob Meal Prep (Keto, Paleo, Whole30)

These beef kabobs are dressed with an easy pesto sauce. This keto-friendly main dish can be made on the grill or indoors on a grill pan. Not a fan of pesto? Try it with chimichurri; it will taste great, too. 

Keto Pesto Beef Kabob Meal Prep

Sizzling Sirloin Kabobs on a Bed of Orzo

sirloin-and-peppers kabob

Beef Top Sirloin and Potato Kabobs

It's like steak and potatoes but in kabob form! Use the microwave and the grill to expedite the cooking process for these tasty beef and potato kabobs.

sirloin-potato-zucchini kabob

Cauliflower Fried Rice with Legumes and 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!

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs
Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Classic Beef, Mushroom, and Onion Kabob

Cubes of seasoned, tender steak grilled with mushrooms, peppers, and onions on a skewer. A recipe that's perfect for an appetizer, snack, or dinner. It feels like the heartiest of steak dinners, except on skewers.

Beef-mushroom-onion kabob

Citrus-Marinated Beef Top Sirloin and Fruit Kebabs

This recipe combines fresh fruit and steak in a colorful, easy-to-eat kabob. This "Beef: It's What's For Dinner" recipe is certified by the American Heart Association®. We bet you'll love the combo of beef and fruit. Don't knock it till you've tried it! 

sirloin-and-fruit kabob
Easy-Kabob-Combos-for-SUmmer

Peach Summer Rolls with Tahini Dipping Sauce

May 18, 2025 by Nick Quintero Leave a Comment

Peach Summer Rolls With Tahini Dipping Sauce

Summer is here—and that means it's time for cool, refreshing meals that don’t weigh you down. These Peach Summer Rolls with Tahini Dipping Sauce are fresh, colorful, and loaded with flavor. If you’re looking for a fun, packable, plant-based meal prep recipe, this one’s got you covered.

They’re perfect for lighter lunches, poolside snacks, or an easy weeknight dinner—and the creamy tahini dipping sauce pulls it all together.

These peach summer rolls are an excellent substitute for a salad! They work especially well as a meal prep option because they are so compact! In fact, when we made them, we could fit five rolls, plus a small ramekin of sauce into our one compartment meal prep container. Now that’s some smart meal prep!

Table of Contents
  • Why You’ll Love This Recipe
  • Vegetarian Peach Summer Rolls with Tahini Dipping Sauce
  • Peach Summer Rolls Ingredients
  • How to Store
  • How to Reheat
  • Ingredient Spotlight: Tahini
  • FAQ: Peach Summer Rolls
    • Can I meal prep these ahead of time?
    • What’s a good protein to add?
    • What leafy greens are in this recipe?
    • Are these good for weight loss?
  • Ditch Boring Salads—Roll with This
  • Want More Meals Like This—Without the Guesswork?

Why You’ll Love This Recipe

This remix of the traditional spring roll combines the sweet juiciness of peaches with crisp veggies, herbs, and a nutty tahini-based sauce. They’re:

  • No-cook and quick to make (ready in under 30 minutes!)
  • Plant-based and keto-friendly
  • Light but satisfying
  • Compact and portable—ideal for meal prep

Think of them as a salad… but better wrapped and way more exciting.

Vegetarian Peach Summer Rolls with Tahini Dipping Sauce

Peach Summer Rolls With Tahini Dipping Sauce

Spring rolls get a summery twist by adding sweet sliced peaches. Don’t skip the tahini dipping sauce -- that is what pulls all the flavors together.

The rice paper wrappers may begin to dry out after 3-4 days, but all they need is a light mist of water to soften and taste fresh again. If you’d like to add extra protein, shredded chicken, cooked shrimp, or garbanzo beans are all great additions.

Peach Summer Rolls With Tahini Dipping Sauce

Individually wrapped in rice paper, each serving of peach summer rolls has 11g of fat, 5g of protein, and only 228 calories. That means they’re keto-friendly, and because they contain no animal products, they’re vegan-friendly too!

We think these peach summer rolls would be great as a lighter-fare lunch option, but if you want extra protein, shrimp, chicken, or garbanzo beans make excellent additions.

Usually when we hear “leafy greens,” we think spinach or kale. But these peach summer rolls contain mint and basil as their leafy greens!

Don’t think they’re any less healthy though—Basil, in particular, has antioxidant and anti-inflammatory properties, and has even been said to fight cancer!

Speaking of mint, consider making these  Mint Chocolate Energy Bites for dessert! If you love Thin Mint Girl Scout cookies, then this is the keto dessert for you!

Peach Summer Rolls With Tahini Dipping Sauce

Peach Summer Rolls Ingredients

Summer Rolls:
12 rice paper wrappers
1 large peach, sliced
1 cucumber, cut in matchsticks
2 cups purple cabbage, shredded
1 cup basil
½ cup fresh mint

Tahini Dipping Sauce:
¼ cup tahini
¼ cup coconut milk, canned
3 tablespoons lime juice
2 tablespoons coconut aminos
½ tablespoon honey
¼ teaspoon sea salt
Sriracha chili sauce, to taste

Peach Summer Rolls With Tahini Dipping Sauce

How to Store

Wrap each roll in parchment or plastic wrap to keep them from sticking, and place in an airtight container. Store in the fridge for up to 3–4 days.

The rice paper may dry slightly—just mist lightly with water before eating to refresh the texture.

Store the tahini dipping sauce separately in a small container. It will keep for up to 5 days refrigerated.

How to Reheat

No reheating needed! These are best served cold or at room temperature.

Ingredient Spotlight: Tahini

Tahini is a paste made from ground sesame seeds (fun fact: the word “tahini” comes from the Arabic tahana, meaning “to grind”). It’s not just creamy—it’s incredibly nutrient-dense.

Benefits of sesame seeds include:

  • Omega-3 and omega-6 fatty acids
  • Manganese, calcium, and amino acids
  • Appetite-regulating MCTs (from the coconut milk!)

Want more tahini-inspired flavor?

Check out our meal prep recipe for Peanut Butter Protein Squares or even our recipe for  Sesame Salmon with Bok Choy and Mushrooms!

Peach Summer Rolls With Tahini Dipping Sauce

FAQ: Peach Summer Rolls

Can I meal prep these ahead of time?

Yes! These rolls hold up well in the fridge for 3–4 days. Store them tightly wrapped to keep them fresh.

What’s a good protein to add?

Cooked shrimp, shredded rotisserie chicken, or canned chickpeas are easy, tasty options that won’t mess with the flavor balance.

What leafy greens are in this recipe?

Instead of spinach or kale, these rolls use mint and basil—both of which offer antioxidant and anti-inflammatory benefits. Basil has even been studied for its cancer-fighting properties.

Are these good for weight loss?

Yes! These rolls are nutrient-dense, low in calories, and full of fiber. They’re a great volume-eating option for those managing calorie intake.

Peach Summer Rolls With Tahini Dipping Sauce blog

Ditch Boring Salads—Roll with This

These peach summer rolls are a delicious way to shake up your plant-based meal prep routine. And with a dreamy dipping sauce that’s creamy and keto-approved, it’s a combo you’ll want to make again and again.


Want More Meals Like This—Without the Guesswork?

Meal prep doesn’t have to be stressful. If you’re tired of figuring out what to eat, let us help.

👉 The Workweek Lunch Meal Planner gives you:

✅ Weekly done-for-you meal plans
✅ Grocery lists + prep tips
✅ A system to stay consistent with healthy eating

Peach Summer Rolls With Tahini Dipping Sauce

Peach Summer Rolls with Tahini Dipping Sauce

Spring rolls get a summery twist by adding sweet sliced peaches. Don’t skip the tahini dipping sauce -- that is what pulls all the flavors together.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 25 minutes minutes
Total Time: 25 minutes minutes
Course: Lunch
Cuisine: Asian
Keyword: Meal Prep
Servings: 4 meals
Calories: 226kcal
Author: Nick Quintero

Ingredients

Summer Rolls

  • 12 rice wrappers
  • 1 large peach sliced
  • 1 Cucumber cut into match sticks
  • 2 cups Purple Cabbage shredded
  • 1 cup basil
  • ½ cup fresh mint

Tahini Dipping Sauce

  • ¼ cup tahini
  • ¼ cup coconut milk Canned, full fat
  • 3 tbs lime juice
  • 2 tbs Coconut Aminos
  • ½ tbs Honey
  • Sea Salt to taste
  • sriracha chili sauce optional
Get Recipe Ingredients

Instructions

  • Prepare the dipping sauce by adding all the ingredients to a blender, and processing until smooth. This can be done by hand but is easier in a blender.
  • Set up a station with bowls of each ingredient. You will also need a cutting board, and a pie plate filled with warm water to soften the rice paper.
  • Start by dipping a sheet of rice paper in water, making sure both sides are wet. Do not allow the rice paper to fully soften in the water. It will continue to soften once you’ve set it on the cutting board.
  • Start filling your roll by adding the basil and mint leaves, and then adding cucumbers, shredded cabbage, and peaches.
  • Fold the top and bottom of the rice paper to the center, and then roll the paper from left to right, tightly packing the rolls.
  • Repeat with the rest of the rice paper wrappers.
  • Serve with dipping sauce.

Notes

Nutrition for 1 out of 4 servings:
5g Protein | 30g Carbs | 11g Fat | 4g Fiber | 228 Calories

Nutrition

Serving: 1meal | Calories: 226kcal | Carbohydrates: 30g | Protein: 5g | Fat: 11g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

15 Best Summer Sandwiches

May 14, 2025 by Joshua D. Glawson Leave a Comment

The best summer sandwiches are delicious, portable, and don't get too soggy! Here are 15 of our favorite ones!

Chicken-Salad-Sandwich-SpendWithPennies

This summer be ready for lunches by the pool, on the beach, in the park, at the theme park, or outside on your lunch break. There's nothing like a delicious sandwich on a hot day. Sandwiches are quick and easy to make and can be as healthy or as filling as your heart desires.

We have put together a perfect list of the 15 best summer sandwiches for you and your loved ones to enjoy!

Table of Contents
  • No-Reheat Crunchy Thai Chicken Wraps
  • Summertime Tomato Sandwich
  • Ultimate BLT
  • Thai-Inspired Chicken Lettuce Wraps
  • Cucumber Sandwich
  • Ultimate Avocado Sandwich
  • Loaded Cucumber & Avocado Sandwich
  • Chicken Caprese Sandwich
  • Roasted Red Pepper Hummus, Avocado, & Feta Sandwich
  • Greek Pita Sandwich
  • Chicken Waldorf Sandwich
  • Curry Chicken Salad Sandwich
  • Mahi Mahi Banh Mi Vietnamese Sandwich
  • Tuna Everything Bagel Sandwich
  • Turkey Club Sandwich

No-Reheat Crunchy Thai Chicken Wraps

This easy crunchy and satisfying wrap recipe features shredded OR chopped chicken, an easy curry sauce, coleslaw mix (which will save you a ton of time on chopping), carrots, and tortillas of your choice.

Summertime Tomato Sandwich

This summertime tomato sandwich is packed full of fresh summer tomatoes, creamy mayonnaise, fresh cracked pepper, and a sprinkling of kosher salt. 

Ultimate BLT

This incredibly savory sandwich is worth every bit of effort. This may be one of the best Bacon Lettuce Tomato sandwiches around.

Thai-Inspired Chicken Lettuce Wraps

This Thai-Inspired chicken lettuce wrap is paired with a super refreshing mango and mint salsa to offset the slight heat in the filling. Ready in minutes!

Cucumber Sandwich

The perfect summer sandwich strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty whole-wheat bread holds everything together.

Ultimate Avocado Sandwich

Things have come a long way since childhood sandwiches, and this avocado sandwich recipe is both a revolution and an evolution in terms of ingredients and nutritional value.

Loaded Cucumber & Avocado Sandwich

Cucumber and avocado are a match made in heaven and so good in sandwich form. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

Chicken Caprese Sandwich

Imagine the flavors of a Caprese salad with an added boost of protein from grilled chicken, in a summer sandwich. Using store-bought grilled chicken makes assembly quick and easy.

Roasted Red Pepper Hummus, Avocado, & Feta Sandwich

This vegetarian sandwich has all crowd-favorite flavors: roasted red peppers, hummus, avocado, and feta cheese! It's easy to make and great for a quick lunch or dinner with a side salad.

Greek Pita Sandwich

These Greek pita sandwiches are stuffed with spinach, olives, cucumbers, tomatoes, feta, and with a garlicky lemon vinaigrette. This summer sandwich recipe is vegetarian, easy to put together, and even easier to make vegan.

Chicken Waldorf Sandwich

Switch things up! Put a chicken Waldorf salad between two pieces of raisin bread for your new favorite summer sandwich.

Curry Chicken Salad Sandwich

Use leftover or a store-bought rotisserie chicken for this chicken salad sandwich, which is great in pita or wrapped up in Bibb lettuce. We like a little extra curry powder to spice it up but use as much or as little curry powder as you like.

Mahi Mahi Banh Mi Vietnamese Sandwich

Drawing inspiration from Vietnamese banh mi, these sandwiches pile red curry mahi mahi salad on a baguette, along with scallions, carrots, and cucumber, and more.

Tuna Everything Bagel Sandwich

Some may call this the best tuna sandwich around: Flavorful, filling, creamy, and made tastier with herbs, piled up on an everything bagel.

Turkey Club Sandwich

A classic turkey club sandwich made healthy, piled high with turkey breast, bacon, lettuce, and tomato on whole grain bread. It's the perfect easy lunch.

Avocado and Chicken Summer Rolls | (No-Cook + Meal Prep Friendly)

May 11, 2025 by Nick Quintero 2 Comments

Avocado & Chicken Summer Rolls

These Avocado & Chicken Summer Rolls might look like something you'd order from your favorite Asian restaurant… but you can totally make them at home. And when you do? You’ll have a no-cook, veggie-packed meal prepped and ready in your fridge. Let’s call that a win.

Avocado & Chicken Summer Rolls
Table of Contents
  • Why You’ll Love These Summer Rolls
  • Storage Tips
  • Rotisserie Chicken for the Win
  • Avocado & Chicken Summer Rolls Ingredients:
  • The Amazing Avocado
  • FAQ: Avocado & Chicken Summer Rolls
    • Are summer rolls healthy?
    • Can I meal prep these ahead of time?
    • What dipping sauce should I use?
    • Can I swap out the chicken?
  • Want to Simplify Your Meal Prep Routine?

Perfect for warm weather, these rolls are light, satisfying, and loaded with nutrition—thanks to heart-healthy avocado and protein-rich chicken. Plus, they’re super versatile, so you can switch up the protein, veggies, or dipping sauce depending on your mood (or what’s in your fridge).

Why You’ll Love These Summer Rolls

  • Fresh, flavorful, and beautiful to look at!
  • No cooking required if you use rotisserie chicken
  • Naturally gluten-free, paleo-friendly, and customizable
  • Full of healthy fats, protein, and fiber
  • Great for grab-and-go lunches or lighter dinners

Storage Tips

These rolls keep well for up to 2 days in the fridge in a sealed container. For best results:

  • If the wrappers start to harden, mist with water before eating
  • Wrap them individually to prevent sticking
  • Add a paper towel in the container to absorb moisture

READ MORE: The Internet's Best Avocado Recipes

Rotisserie Chicken for the Win

Let your grocery store do the heavy lifting—rotisserie chicken is juicy, flavorful, and already cooked. If you prefer a lighter option, poached chicken works just as well. Just boil until cooked through and shred. Bonus tip: If you do use rotisserie, save the bones and make a batch of homemade stock for future meal prep wins.

Avocado & Chicken Summer Rolls

Avocado & Chicken Summer Rolls Ingredients:

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

The Amazing Avocado

Avocados are meal prep gold. They’re technically a fruit, but unlike sugary fruits, they’re loaded with healthy fats, fiber, and potassium (more than bananas!). If you're worried about browning, try a squeeze of lime juice—or store the slices submerged in water until ready to assemble.

FAQ: Avocado & Chicken Summer Rolls

Are summer rolls healthy?

Absolutely. These are packed with lean protein, veggies, and healthy fats—and they’re naturally low in processed ingredients. They’re a great swap for higher-fat options like fried egg rolls.

Can I meal prep these ahead of time?

Yes, but enjoy them within 48 hours for best texture. After that, the rice paper may soften too much from condensation.

What dipping sauce should I use?

We love a classic peanut or hoisin sauce, but ranch or a zesty vinaigrette works great too. Choose whatever fits your dietary needs or flavor preferences.

Can I swap out the chicken?

Totally! Try cooked shrimp, tofu, or even tempeh for a plant-based option.

Avocado & Chicken Summer Rolls

Want to Simplify Your Meal Prep Routine?

If you’re tired of guessing what to make, what to buy, or how to get ahead on healthy eating—we’ve got you.

The Workweek Lunch Meal Planner helps you:

✅ Plan balanced meals without stress
✅ Get weekly recipes + shopping lists
✅ Save time, money, and decision fatigue

Meal prep doesn’t have to be complicated. Start with recipes like this—and build a system that works.

Avocado & Chicken Summer Rolls
Avocado & Chicken Summer Rolls

Avocado Chicken Summer Rolls

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

Easy Summer Breakfast Salad Meal Prep

May 7, 2025 by Nick Quintero Leave a Comment

Summer Breakfast Salad

I believe breakfast isn’t just the most important meal of the day—it’s your body’s first chance to get fueled up for success.

Think of your body like a Lamborghini. If you want high performance, you need high-octane fuel. That’s where this Summer Breakfast Salad comes in—light, fresh, satisfying, and full of nutrient-dense ingredients that support your energy, focus, and overall wellness.

This isn’t your typical American breakfast. We’re talking mixed greens, berries, sunflower seeds, walnuts, eggs, and creamy avocado dressing—a simple recipe that smashes the syrup-and-bacon status quo.

Summer Breakfast Salad with Avocado Dressing-3
Table of Contents
  • Why You’ll Love This Breakfast Salad
  • Ingredients
    • For the Salad:
    • For the Avocado Dressing:
  • Nutrition Highlights
    • Avocados
    • Sunflower Seeds
  • How to Store
  • How to Reheat
  • FAQ: Summer Breakfast Salad Meal Prep
    • Is salad really a good breakfast?
    • Can I make this vegan?
    • What berries work best?
    • Can I use store-bought dressing?

Why You’ll Love This Breakfast Salad

  • Ready in 20 minutes total
  • Packed with fiber, protein, and healthy fats
  • Naturally gluten-free and low in sugar
  • Refreshing and energizing—perfect for warm weather
  • Meal prep-friendly and portable

If you’re looking to shake up your routine and start your day feeling good, this is your move.

Summer Breakfast Salad Meal Prep

Ingredients

For the Salad:

  • 4 eggs
  • 2 large handfuls mixed greens
  • ¼ cup sunflower seeds
  • ¼ cup walnuts
  • 1 cup fresh berries (blueberries, raspberries, or strawberries work great)

For the Avocado Dressing:

  • 1 large avocado
  • 2 garlic cloves, peeled
  • ½ tablespoon fresh lime or lemon juice
  • 1.5 tablespoon olive oil or avocado oil
  • Himalayan sea salt, to taste
  • Black pepper, to taste

New to meal prep? We’ve got you covered—check out our Ultimate Guide to Meal Prep Containers to find the best containers for your lifestyle and goals.

Summer Breakfast Salad Meal Prep

Nutrition Highlights

This salad fuels your morning with:

  • Protein from eggs and seeds
  • Heart-healthy fats from avocado and walnuts
  • Fiber and antioxidants from greens and berries
  • Energy-boosting nutrients like potassium, vitamin E, and folic acid

Avocados

  • Rich in monounsaturated fats and oleic acid
  • Help lower LDL and raise HDL cholesterol
  • More potassium than a banana
  • Packed with fiber and antioxidants for eye health

Sunflower Seeds

  • Linked to improved cholesterol levels and heart health
  • Loaded with B vitamins, vitamin E, and healthy fats
  • Support energy, brain function, and even reduce anxiety
Summer Breakfast Salad Meal Prep

How to Store

This salad holds up great in the fridge for up to 3 days. For best results:

  • Use airtight containers to keep greens crisp
  • Store dressing separately to prevent soggy greens
  • Keep hard-boiled eggs uncut until serving (optional)

How to Reheat

You don’t need to! This meal is meant to be enjoyed cold or at room temperature—perfect for on-the-go mornings or outdoor breakfasts.

Summer Breakfast Salad Meal Prep

FAQ: Summer Breakfast Salad Meal Prep

Is salad really a good breakfast?

Yes! Salads give you fiber, protein, and healthy fats without the blood sugar spike from refined carbs. Plus, starting your day with greens supports digestion and energy.

Can I make this vegan?

Absolutely—just skip the eggs or swap them for tofu or plant-based egg alternatives.

What berries work best?

We like blueberries for their antioxidant punch and no slicing required, but strawberries, blackberries, or raspberries all work well.

Can I use store-bought dressing?

You can, but watch for added sugars and oils. The homemade avocado dressing is cleaner, tastier, and keto-friendly.

Start Your Day Strong with Smarter Meal Prep

If you’re ready to stop guessing what’s for breakfast and start feeling energized, the Workweek Lunch Meal Planner is here to help.

✅ Weekly breakfast, lunch, and dinner meal plans
✅ Done-for-you grocery lists
✅ Recipes tailored to your needs—vegan, gluten-free, dairy-free
✅ Built to help you stay consistent, healthy, and full of energy

Because your mornings deserve more than just a granola bar.

Summer Breakfast Salad Meal Prep

Summer Breakfast Salad Meal Prep

Easy and flavorful breakfast salad packed with mixed greens, berries, nuts, seeds, hard-boiled eggs, and a creamy avocado dressing. Perfect for mixing up your breakfast routine.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 meals
Calories: 579kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 2 cups mixed greens
  • ¼ cup walnuts
  • ¼ cup sunflower seeds
  • 1 cup fresh berries

Avocado Dressing

  • 1 large Avocado
  • 2 cloves garlic
  • ½ tbs fresh lime juice
  • 1.5 tbs Extra-virgin olive oil
  • salt & pepper to taste
Get Recipe Ingredients

Instructions

  • Boil eggs by placing in boiling water for 8-10 minutes. Allow to cool slightly, then peel and slice in half.
  • While the eggs are cooking, prepare your avocado dressing by adding all ingredients to a high-speed blender and processing until smooth and creamy. It should be a little thick.
  • Fill two containers with greens and top with fresh berries, nuts and seeds, and hardboiled eggs. Store dressing on the side.
  • Leftovers keep in the fridge for 5 days.

Video

Notes

Nutrition for 1 out of 2 servings:
22.3g Protein | 25.5g Carbs | 45.7g Fat | 9g Fiber | 579 Calories
 

Nutrition

Serving: 1meal | Calories: 579kcal | Carbohydrates: 25.5g | Protein: 22.3g | Fat: 45.7g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Grilled Halloumi & Summer Squash Kabob Meal Prep

May 4, 2025 by Nick Quintero Leave a Comment

Grilled Halloumi & Summer Squash Kabob Meal Prep (1)

Nothing says summer like fresh veggies, skewers on the grill, and bold Mediterranean flavors. These Grilled Halloumi & Summer Squash Kabobs are the ultimate warm-weather meal prep: filling, protein-packed, and loaded with colorful seasonal produce.

Whether you're firing up the grill for the weekend or batch-cooking lunches ahead of time, this recipe delivers on flavor, texture, and nutritional value. Plus, it's a vegetarian-friendly option with a whopping 48g of protein per serving thanks to grilled halloumi cheese.

Grilled Halloumi & Summer Squash Kabob Meal Prep
Table of Contents
  • What Is Halloumi and Why Is It Great for Meal Prep?
  • The Nutritional Power of Summer Produce
    • Zucchini
    • Red Radishes
  • How to Store
  • How to Reheat
  • Grilled Halloumi & Summer Squash Kabob Meal Prep Ingredients
    • Supplies:
    • For the Marinade:
    • For the Kabobs:
    • For the Grain Salad:
  • FAQ: Grilled Halloumi & Summer Squash Kabobs
    • Is halloumi healthy?
    • Can I use another grain instead of orzo?
    • Do I have to grill these?
    • Can I make this recipe vegan?
  • More Mediterranean-Inspired Meal Prep Recipes
  • Take the Guesswork Out of Healthy Eating

Why You’ll Love These Kabobs

  • Naturally lactose-free if you use traditional halloumi
  • High-protein, vegetarian-friendly (48g per serving!)
  • Packed with seasonal veggies and Mediterranean flavors
  • Perfect for hot or cold meal prep
  • Quick to cook and easy to customize

What Is Halloumi and Why Is It Great for Meal Prep?

Halloumi is a firm, brined cheese traditionally made from goat’s and sheep’s milk on the island of Cyprus. It has a high melting point, so you can grill, fry, or sear it without turning it into a gooey mess. It's hearty, salty, and delivers a chewy texture that holds up beautifully in meal prep containers.

If you're avoiding lactose, traditional halloumi is a safe bet—but double-check labels if it contains cow's milk.

Love halloumi? Try our Grilled Halloumi and Watermelon Salad next!

Grilled Halloumi & Summer Squash Kabob Meal Prep

The Nutritional Power of Summer Produce

Zucchini

Zucchini is loaded with B6, vitamin C, and potassium, supporting digestion, energy, and heart health.

Red Radishes

Radishes often get overlooked, but they’re low-cal (just 24 per cup!) and super high in vitamin C (28% RDA)—an antioxidant powerhouse that boosts collagen production and fights free radicals.

Grilled Halloumi & Summer Squash Kabob Meal Prep

How to Store

  • Keep the kabobs and salad in the same container or separate if preferred.
  • Kabobs: Store in airtight containers for up to 4 days in the fridge.
  • Orzo salad: Keeps well chilled for up to 5 days.

How to Reheat

  • Enjoy cold or room temperature as a refreshing summer lunch
  • Or reheat kabobs gently in a skillet or microwave for 1–2 minutes
  • Add a splash of lemon juice before serving to brighten the flavors
Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep Ingredients

Supplies:

  • 10–15 six-inch bamboo skewers (soaked in water to prevent burning)

For the Marinade:

  • ½ large shallot, minced
  • 2 garlic cloves, minced
  • Juice and zest of 1 lemon
  • ¼ cup olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

For the Kabobs:

  • 16 oz. halloumi cheese, cut into 1-inch cubes
  • 1 large green zucchini
  • 1 large yellow zucchini
  • 1 red bell pepper

For the Grain Salad:

  • Salt and pepper to taste
  • 5 cups cooked orzo pasta
  • 1 ½ cups frozen peas (thawed)
  • 3 scallions (green parts only), sliced
  • 5 red radishes, thinly sliced
  • 6–8 basil leaves, julienned
  • 2 tablespoon olive oil
Grilled Halloumi & Summer Squash Kabob Meal Prep

FAQ: Grilled Halloumi & Summer Squash Kabobs

Is halloumi healthy?

Yes! Halloumi is high in protein and calcium. It's a filling, vegetarian-friendly option—just be mindful of sodium content if you're watching salt intake.

Can I use another grain instead of orzo?

Definitely. Try quinoa, couscous, farro, or even lentils for a gluten-free swap.

Do I have to grill these?

Nope! You can use a grill pan, air fryer, or stovetop skillet to get that golden, caramelized crust on the halloumi and veggies.

Can I make this recipe vegan?

You can substitute halloumi with marinated tofu or tempeh for a vegan option that still holds up well on the grill.

More Mediterranean-Inspired Meal Prep Recipes

If this dish is your kind of vibe, don’t miss our roundup:
👉 15 Mediterranean Diet Meal Prep Recipes

Grilled Halloumi & Summer Squash Kabob Meal Prep

Take the Guesswork Out of Healthy Eating

Whether you’re into Mediterranean meals, high-protein lunches, or plant-based power bowls, we’ve got a tool to help you stay consistent.

The Workweek Lunch Meal Planner helps you:

✅ Plan your meals in minutes
✅ Stick to your nutrition goals
✅ Skip decision fatigue
✅ Save money and time with smart grocery lists

Make meal prep easier—and a lot more fun.

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep

Perfect for summer, this meal is delicious served warm or chilled for those scorching hot summer days.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 30 minutes minutes
Course: Lunch
Cuisine: Mediterranean
Keyword: Halloumi, Meal Prep
Servings: 5 meals
Calories: 637kcal
Author: Nick Quintero

Ingredients

  • ½ large shallot minced
  • 2 cloves garlic minced
  • 1 medium Lemon juiced & zest
  • 6 tbs olive oil divided (¼ c + 2 tbsp)
  • salt & pepper to taste
  • 16 ounces Halloumi Cheese
  • 2 large green/yellow zucchini
  • 1 large red bell pepper
  • 5 cups cooked orzo
  • 1 ½ cup frozen peas thawed
  • 3 Scallions thinly sliced (green part only)
  • 5 red radish thinly sliced
  • 6-8 basil leaves julienne
Get Recipe Ingredients

Instructions

  • Place shallot, garlic, lemon juice, salt, and pepper in a small mixing bowl. Slowly stream in the olive oil and whisk until fully incorporated. Set aside.
  • In a large mixing bowl, stir the orzo pasta, peas, scallions, radishes, and basil. Stir in all of the dressing but reserve 3 tablespoons on the side as a finishing sauce. Set orzo salad aside.
  • Skewer the kabobs by threading Halloumi, yellow zucchini, bell pepper, green zucchini, and Halloumi in that order. Skewer the Halloumi slowly to prevent splitting. Baste the skewers with the 2 tablespoons olive oil, salt & pepper to taste.
  • Preheat a BBQ grill on medium heat. Grill the kabobs about 3-5 minutes per side until grill marks appear. Remove kabobs from the grill and set aside.
  • Prepare the meal prep containers by spooning approximately 1 ½ cups of the orzo salad into the bottom, then top with two of the kabobs. Drizzle a spoonful of the remaining dressing over the kabobs and top with lemon zest.

Notes

Nutrition for 1 out of 5 meals:
44g P | 138g C | 48g F | 789 Calories

Nutrition

Serving: 1meal | Calories: 637kcal | Carbohydrates: 41g | Protein: 32g | Fat: 40g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Grilled Halloumi &  Summer Squash Kabob Meal Prep blog

High Protein Chicken Caesar Salad Wrap (with a Healthy Swap)

April 29, 2025 by Nick Quintero Leave a Comment

High Protein Chicken Caesar Salad Wrap

If you’ve been following me for a while, you already know that I’m a huge fan of fast, easy, high-protein meals that actually taste amazing.
And this Chicken Caesar Salad Wrap might just be one of my all-time favorites.

Table of Contents
  • Here’s What You’ll Need:
  • How to Make the High-Protein Chicken Caesar Wrap:
  • Full Nutrition Per Wrap:
  • FAQs About This Chicken Caesar Wrap:
  • Want More Easy High-Protein Meal Prep Ideas?
High Protein Chicken Caesar Salad Wrap

I mean, what’s not to love? Juicy marinated chicken, creamy Caesar dressing, a fresh crunch from the greens and croutons—all wrapped up in a spinach tortilla for the ultimate high-protein lunch or dinner.

Plus, I’m using the Power-4 blend from B&W Quality Growers, which is packed with watercress, spinach, arugula, and baby kale. It’s honestly the most nutritious greens blend I’ve ever used, and it makes this wrap taste super fresh and vibrant.

If you're looking for a quick, balanced meal prep idea that’s loaded with protein and greens, this wrap needs to be on your list.

Here’s What You’ll Need:

For the chicken marinade:

  • 1.5 lbs chicken breast or thighs
  • 1 cup pickle juice (yes, trust me on this)
  • ¾ teaspoon garlic powder
  • ¾ teaspoon dried parsley
  • ½ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt

For the wrap (per wrap):

  • 6 oz of your cooked marinated chicken
  • 1½ cups Power-4 blend greens from @bwqualitygrowers
  • ⅛ cup shredded Parmesan cheese
  • ½ cup croutons
  • 1 12” spinach wrap
  • 2 tablespoon Caesar dressing

How to Make the High-Protein Chicken Caesar Wrap:

  • Step 1: Marinate Your Chicken
    Start by placing your chicken into a bowl or zip-top bag with the pickle juice. Let it marinate for at least 30 minutes (or overnight for the best flavor).
    Then drain the pickle juice and season the chicken with garlic powder, parsley, paprika, salt, and pepper.
  • Step 2: Cook the Chicken
    Grill it, bake it, or pan-sear it—whatever you prefer! I usually grill mine for about 6–8 minutes per side until fully cooked and juicy.
  • Step 3: Build Your Wrap
    Lay your spinach wrap flat. Add the cooked chicken, a generous handful of the Power-4 greens, a sprinkle of Parmesan, some crunchy croutons, and your Caesar dressing.
    Wrap it up tight like a burrito and slice it in half!
  • Step 4: Enjoy or Meal Prep
    You’ll have some leftover chicken too—perfect for making another wrap later in the week, tossing into salads, or adding to bowls.

Full Nutrition Per Wrap:

  • Calories: 730
  • Protein: 65g
  • Fat: 32g
  • Carbs: 44.5g

Talk about a powerhouse meal that doesn’t skimp on flavor.

FAQs About This Chicken Caesar Wrap:

Q: Can I swap the dressing for a lighter version?
Definitely. If you want to lower the fat content, swap for a light Caesar dressing or even a Greek yogurt-based version.

Q: How long does the cooked chicken last?
Stored in an airtight container, the marinated cooked chicken will last up to 4–5 days in the fridge. It's super versatile!

Q: Can I freeze the cooked chicken?
Yes! You can freeze it for up to 2 months. Just portion it out and thaw it overnight when you're ready to use it.

Want More Easy High-Protein Meal Prep Ideas?

If you’re tired of scrambling for healthy meals or eating the same boring salads every week, let's change that.
The Workweek Lunch Meal Planner I use makes it ridiculously easy to have a fresh, balanced plan without stressing over it.

👉 Get access to the Meal Planner here

Philly Cheesesteak Foil Packs (Meal Prep or Camping Friendly)

April 28, 2025 by Nick Quintero Leave a Comment

If there’s one thing I’ll never get tired of, it’s finding ways to make hearty, home-cooked meals even easier.
And these Cheesesteak Foil Packets are hands-down one of my new favorite meal prep hacks.

You get all the bold, cheesy, beefy flavors of a classic cheesesteak — but with less mess, easy cleanup, and perfectly portioned meals ready to go.
Plus, you can cook them in the oven or on the grill, depending on the season or your mood.

I made these for a quick Sunday meal prep, and let’s just say they didn’t last long... between lunches and quick post-gym dinners, they were gone by midweek!

Table of Contents
  • Ingredients You’ll Need:
  • How to Make Cheesesteak Foil Packets:
  • FAQs About Cheesesteak Foil Packets
  • Tip for Meal Prep Success:
  • Want More Easy Meal Prep Recipes?

Ingredients You’ll Need:

  • 1 Bag Dutch Yellow Potatoes
  • ½ Yellow Onion, diced
  • 1 Green Bell Pepper, diced
  • 1 cup Mushrooms, sliced
  • 1 lb Ground Beef
  • 4 Slices Provolone Cheese
  • 1 tablespoon Worcestershire Sauce
  • 2 tablespoon Ketchup
  • 1 teaspoon Paprika
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Oregano
  • 1 tablespoon Salt
  • 1 tablespoon Black Pepper
  • 2 tablespoon Olive Oil

How to Make Cheesesteak Foil Packets:

1. Preheat and Prep:
Preheat your oven to 400°F. Grab a cookie sheet and cut four large sheets of foil. Shape the foil into small bowls and set them on the sheet.

2. Mix the Veggies:
In a large bowl, toss the diced potatoes, onions, bell peppers, and mushrooms with olive oil, salt, and pepper. Divide this veggie mix evenly among the foil bowls.

3. Prep the Beef:
In the same bowl, combine your ground beef with the Worcestershire sauce, ketchup, and all the spices. Mix it well. Then evenly distribute the beef mixture on top of the veggies in each foil packet.

4. Cover and Bake:
Cut four more sheets of foil to cover the packets. Seal them up and bake for 20 minutes.

5. Add the Cheese:
After 20 minutes, pull the packets out and carefully remove the top foil. Place 1–2 slices of provolone cheese on top of each packet, then loosely cover again for about 5 minutes to let the cheese melt. (You can pop them back in the oven for a faster melt.)

6. Serve or Store:
Remove the foil tops again, and either dig in or portion into your meal prep containers for the week!

FAQs About Cheesesteak Foil Packets

Q: Can I grill these instead of baking them?
Yes! I actually love grilling them when the weather’s nice. Place the foil packets directly on medium-high heat for about 20–25 minutes, flipping once halfway through.

Q: Can I use a different kind of cheese?
Absolutely. Provolone is classic for cheesesteaks, but mozzarella, cheddar, or even pepper jack would be great swaps depending on what you like.

Q: How long will these last in the fridge?
These foil packet meals stay fresh in an airtight container for about 4–5 days. They're perfect for grab-and-go lunches or quick dinners.

Tip for Meal Prep Success:

Since these are already packed with protein, veggies, and carbs, you can portion them straight into meal prep containers without needing anything extra.
If you like a little more green on the side, toss a simple side salad together while the packets are baking.

Want More Easy Meal Prep Recipes?

Meal prep doesn’t have to be complicated, boring, or take up your whole Sunday.
If you’re ready to actually enjoy your weekly meals (and free up a lot more time), check out the Workweek Lunch Meal Planner I use — it’s packed with ideas just like this one.

👉 Get access to the Meal Planner here

Five Easy Bento Box Ideas You Can Make in 5 Minutes

April 22, 2025 by Nick Quintero Leave a Comment

Five 5-Minute Bento Box Ideas
Five 5-Minute Bento Box Ideas
Table of Contents
  • How to build a bento box
  • Combo #1 
  • Combo #2 
  • Combo #3
  • Combo #4
  • Combo #5
Order CTA Two Comp Meal Prep Containers
Meal Prep on Fleek x GoodCook recommended Meal Prep Containers

Have you been in a rut with your meal prep lately? Or just lacking the time? No problem! We have you covered with five 5-minute bento box ideas that are easy, affordable, and healthy! They are also a fun lunch idea for the kids. 

Before we dive into the recipes, let's discuss what a Bento Box is. A bento box is defined as, "single-portion takeout or home-packed meal that is traditional in Japanese cuisine." However, they are more easily known as "convenient lunch box" here in America. They are convenient because they are easy to put together, cheap, and allow for so many combinations. You could literally use what you have in your house to put one together. 

You can make them larger so they are more like a full meal (or a mini-meal), or you could make them lighter and more like a snack. Do what works best for you and your goals. 

How to build a bento box

The combinations are totally up to you. However, we recommend a few things when thinking about creating a balanced bento box. 

  1. Protein: You want to include some kind of protein to make sure that you stay satiated until your next meal. 
  2. Healthy Fats: A healthy fat will help with satiation, as well. Think of things like nuts, seeds, cheese, etc. 
  3. Veggies/Fruit: We can't leave out the micronutrients. Add fruit if you are creating a sweet bento box or veggies if you're doing a savory combination. 
  4. Fiber: Fiber is very important for both digestion and satiation. Great sources of fiber include fruit, veggies, whole grain crackers, nuts, seeds, etc. 
  5. Fun: Don't forget to include some fun foods now and again. Things like chocolate pieces, dark chocolate covered almonds, etc are always a nice treat now and again. 

At the end of the day, there is no wrong way to create a bento box! Toss in your favorites and enjoy for breakfast, snack, lunch, dinner and of course, always on-the-go! 

Combo #1 

Five 5-Minute Bento Box Ideas

To make this you will need:

  • Slices turkey breast 
  • Rice Cakes (or pretzels work nicely) 
  • Cheddar Cheese
  • Grapes
  • Carrots 
Five 5-Minute Bento Box Ideas

Directions:

  1. Rinse your gapes. 
  2. Roll your turkey, if desired. 
  3. Pace ½ cup grapes, ½ cup baby carrots, 3 ounces turkey rolls, 1 serving rice cakes, and ¼ cup cheese cubes into each container. 

Combo #2 

Five 5-Minute Bento Box Ideas

To make this you will need:

  • Ranch dressing 
  • Crackers
  • Carrots (or any veggies)
  • Trail Mix
  • Grapes or Apples (or any fruit) 
Five 5-Minute Bento Box Ideas

Directions:

  1. Slice your apples (or rinse grapes). 
  2. Add 1 ranch packet, ⅓ cup baby grapes, ½ an apple, 1 serving crackers, and 1 serving trail mix to your container. 

Combo #3

To make this you will need:

  • Pita bread (or bread of choice)
  • Hard boiled eggs
  • Baby Carrots
  • Cherry Tomatoes
  • Baby Peppers
  • Hummus

Directions:

  1. Slice your pita into quarters.
  2. Place 2 tbsp. hummus in a small plastic container.
  3. Slice hard boiled eggs in half and season, if desired. 
  4. Place pita, ½ cup baby carrots, 3-4 baby peppers, 3 egg halves, ½ cup cherry tomatoes, and hummus into your container as shown. 

Combo #4

To make this you will need:

  • Crackers (or pretzels)
  • Cubed cheese
  • Grapes
  • Turkey slices
  • Trailmix

 

Directions:

  1. Rinse grapes. 
  2. Roll turkey, if desired. 
  3. Half cup grapes, 1 serving trail mix, 3 ounces turkey, 1 serving crackers, and ¼ cup cubed cheese into your meal prep container as shown. 

Combo #5

To make this you will need:

  • Hard boiled eggs
  • Ranch dip
  • Mini peppers
  • Baby carrots
  • Cherry tomatoes 

Directions:

  1. Slice your eggs in half and season, if desired. 
  2. Add 1 rach packet, 4 baby peppers, 3 egg slices, ½ cup carrots, and ½ cup cherry tomatoes to your container as shown. 

The end result! One easy bento box style lunch for each day of the week! 

These are just a few of the endless combinations that you can create from the affordable and healthy ingredients available at Target! We showed you had to mix and match ingredients to save you time and money. But, don't let these ideas stop you from going crazy! Heck, we have even done a "what's let in the fridge" style bento box plan for the week and just grabbed a couple of extra things when at Target. 

You also don't have to stop with just the 2-compartment teal containers, either! You could turn the white or red ones into larger, more meal-like, bento boxes or create smaller ones with the snack containers.

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

Meal Prep on Fleek at Target

Looking for more bento and snack box style meal prep ideas? Try this sweet peanut butter cookie and apple combination or these Turkey Bacon Ranch Pinwheel boxes.

My Favorite Teriyaki Chicken and Vegetables Recipe for Meal Prep

April 15, 2025 by Nick Quintero 2 Comments

Teriyaki Chicken and Vegetables

If there’s one thing I’ve learned from years of meal prepping, it’s that takeout cravings don’t just go away—you’ve got to meet them head-on with something even better. That’s why I’m always working on healthy takeout-style recipes that hit the same flavor notes but feel better in your body.

Teriyaki Chicken and Vegetables

This teriyaki chicken meal prep is one of my go-to solutions. It’s got that sweet and savory thing going on, plus a ton of flavor from a quick homemade teriyaki sauce. I love how the fresh broccoli and carrots bring crunch and color, and since it all cooks on a sheet pan, cleanup is a breeze. Whether I’m making this for a busy week of lunches or an easy dinner the whole family likes, it never disappoints.

If figuring out what to cook every week stresses you out, you’re not alone. That’s exactly why I recommend the Workweek Lunch Meal Planner—it helps me plan meals like this one in minutes, save money at the grocery store, and keep my weekly routine stress-free.

Teriyaki Chicken and Vegetables

Whether you're prepping for one or cooking for a crowd, this recipe is a keeper. Let’s dig in.

How long will Teriyaki Chicken and Vegetables last for?

Once cooked evenly divide your ingredients into your 4 meal prep containers, seal them up and store until your ready to head to school or work the next day! One bite of this salty and slightly sweet meal prep recipe is guaranteed to satisfy your craving for takeout - Monday through Friday!

Can Teriyaki Chicken and Vegetables be frozen?

Yes, you can freeze this meal for up to 3 months. Simply cook the meal and store it in a freezer bag or a freezer-friendly meal prep container. Quick tip for freezing cooked vegetables: don't cook them thoroughly. You don't want soggy vegetables when the dish is reheated.

Teriyaki Chicken and Vegetables

How do you make Teriyaki Chicken and Vegetables?

The first step in the process is, of course, heading to Target to grab all of the ingredients, plus your Good Cook meal prep containers! (One-stop shopping, you know we are all about that life!)

Once you are home it's time to start meal prepping! The first step is to make the homemade Teriyaki sauce. However, if you want to save even more time, you can grab your favorite pre-made teriyaki sauce while shopping at Target. Either option is ok in our book, as long as it aligns with your goals.

While your sauce is thickening, prep your baking sheet with foil and your chicken thighs. Then, add your sauce to the chicken, pop it into the oven and let it do its thing! (Sheet pans are a dream, don't you agree?) While the chicken is in the oven, prepare your fresh veggies and white rice (if not already cooked).

The recipe is super easy! Cook and prep time is less than one hour. Another perk is that the ingredients are readily available and affordable. 

How to portion Teriyaki Chicken and Vegetables?

This recipe easily splits into 4 grab and go meals. Once cooked and cooled, get your meal prep containers ready and add an equal portion of chicken thigh, rice, and steamed veggies. Are your family members heavy eaters. This recipe will surely fill them up. 

Teriyaki Chicken and Vegetables

More Teriyaki Chicken meal prep recipes:

If you like this delicious meal prep recipe, then you'll absolutely appreciate some of our other teriyaki chicken recipes: 

  • Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
  • Hawaiian Chicken Teriyaki Skewer Meal Prep

We love these recipes because they combine savory and sweet taste profiles. They're also easy and versatile just like this teriyaki chicken and vegetable recipe.

Other tips for making Teriyaki Chicken and Vegetables:

We have a few tips for enjoying the best teriyaki chicken and vegetables recipe. Here's how:

  1. Switch it up by swapping white for brown rice.
  2. Cook this meal in a meal prep sheet pan or stir fry pan. 
  3. Pair it with a spicy sauce like Sriracha. Drizzle the sauce over your rice. 
  4. Add sesame seeds on top of white rice for a truly authentic Asian takeout experience. 
Teriyaki Chicken and Vegetables

Teriyaki Chicken and vegetable Ingredients:

Meal Base:

  • 5 lbs. Chicken Thighs (boneless; skinless)
  • 1 Medium Zucchini (cut into bite-sized pieces)
  • 2 C. Cooked White Rice
  • 1 C. Broccoli Florets
  • ½ C. Snow Peas
  • ½ C. Sliced Carrots
  • Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base:

  • ¾ C. Water
  • ⅓ C. Tamari
  • ⅓ C. Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 1 Tbsp. Arrowroot Powder (or cornstarch)
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder
Meal Prep on Fleek x GoodCook Meal Prep Containers

If you can't get to your local Target store, but still want to grab these containers, they are now available on Target.com

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Teriyaki Chicken and Vegetables

Teriyaki Chicken and Veggies

This easy to make sheet pan teriyaki chicken and classic sides really come together and packs in the flavor thanks to its delicious, homemade teriyaki sauce! Plus, it’s gluten-free compliant!
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Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 424kcal
Author: Nick Quintero

Ingredients

Meal Base:

  • 1.5 lbs. Chicken Thighs boneless; skinless
  • 1 medium Zucchini cut into bite-sized pieces
  • 2 cups Cooked White Rice
  • 1 cup Broccoli Florets
  • ½ cup Snow Peas
  • ½ cup Sliced Carrots

Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base:

  • ¾ Water
  • ⅓ Tamari
  • ⅓ Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 2 tsp. Sesame Oil
  • 1 Tbsp. Arrowroot Powder or cornstarch
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder
Get Recipe Ingredients

Instructions

  • Combine all teriyaki sauce ingredients (except for arrowroot powder and sesame into a small pot over medium/high heat until reaches a boil. Then, create a slurry by ladling out 1 cup’s worth of the hot liquid into a bowl and add arrowroot powder - whisking well until completely smooth.
  • Next, whisk the slurry back into the pot and lower heat to a simmer — let reduce/thicken for ~10-15 minutes (stirring consistently until sauce can coat the back of a spoon. Once the sauce has finished cooking, stir in the sesame oil, remove from stove, and let cool minimum ~5 minutes to further set up.
  • Preheat oven to 400℉ and line a sheet pan with foil.
  • Place chicken thighs on a lined sheet pan and pour ~⅓ worth over the chicken thighs. Flip chicken thighs and pour another ~⅓ worth of teriyaki sauce over the thighs until well-coated.
  • Optional: Reserve remaining ⅓ of teriyaki sauce for serving when ready to enjoy the completed meal.
  • Then, place onto the middle oven rack and let cook for 15 minutes, then flip chicken and cook another 10-15 minutes or until chicken is fully cooked and has reached an internal temperature of 165℉.
  • When the chicken is nearly finished cooking, start steaming the carrots for ~5 minutes, then add remaining veggies and steam another 5-8 minutes, or until broccoli and snow peas are vibrant green and all veggies are tender, but still firm.
  • Once the chicken is done, slice/dice into bite-sized pieces and serve with rice and veggies (and an optional drizzle of extra teriyaki sauce and a sprinkle of sesame seeds)!
  • Store and Enjoy!

Nutrition

Serving: 1meal | Calories: 424kcal | Carbohydrates: 50.7g | Protein: 39.6g | Fat: 7g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

The Best Turmeric Scrambled Eggs for Breakfast

April 8, 2025 by Nick Quintero 10 Comments

keto whole30 high protein breakfast

There’s something about starting the day with scrambled eggs and sausage that just makes the world feel a little more manageable. I’ve been making this for years, and turning it into a weekly breakfast meal prep has honestly been a game-changer for how I eat during the week.

I used to save meals like this for weekends, but why wait for Sunday? These turmeric scrambled eggs are super easy to make ahead, packed with protein, and they reheat really well—so now I get that same feel-good breakfast on a Monday, Tuesday, or whatever day needs a little extra boost.

Before we dive in…

If you’re tired of overthinking meals each morning, check out the Workweek Lunch Meal Planner. It’s what I use when I don’t want to scroll for recipes or guess what to prep. You’ll save time, eat better, and finally feel organized—without any of the diet culture noise.


What's better than waking up to a breakfast of scrambled eggs and sausages on a Monday morning? Talk about setting your week off right?

Yes! Or Tuesday, Wednesday, Thursday or even Friday! We have taken one of our favorite Sunday morning breakfast recipes and transformed it into this super easy Turmeric Scrambled Egg Meal Prep.

Why turmeric?

Besides adding a gorgeous yellow hue, turmeric comes with real health benefits. It’s anti-inflammatory, full of antioxidants, and gives your breakfast a slightly earthy, peppery flavor that works surprisingly well with eggs. I’ve also found it’s a great way to level up plain scrambled eggs and make the whole dish feel more nourishing.

photo via: Health.com

How to Make Turmeric Scrambled Egg Meal Prep

It's the same as making scrambled eggs, except better! Add the turmeric and parsley, along with the salt and pepper, to a bowl of eggs and milk. Whisk it all together (the longer you do, the fluffier the eggs will be), and then cook it over low heat in a skillet.

Serve it with your favorite steamed veggie (broccoli is of course one of our go-tos), along with some sausage of your choice. You'll love this, and we think you'll make this turmeric scrambled egg meal prep a regular player in your breakfast rotation. (Or dinner. We know breakfast for dinner is good!)

What Are the Benefits of Turmeric?

Turmeric is actually a rhizome, like ginger (they're in the same family). It gives curry dishes a bright yellowish-orange hue and traditional Indian and Ayurvedic cooking use it extensively—we're talking centuries.

You can buy turmeric fresh, like ginger (it even has a similar papery exterior as ginger), or ground. This recipe calls for ground, which is more widely available and easier to incorporate. As an ingredient, turmeric brings an earthy, slightly peppery taste to anything it's cooked with. It also happens to be loaded with antioxidants. The turmeric gives it a supercharge boost with tons of health benefits, plus this is ready to go in less than 5 minutes. It sounds like this meal prep is as slow and easy as a Sunday morning.

Turmeric Scrambled Egg Meal Prep Ingredients

  • 4 large eggs
  • 2 tbsp. milk
  • 2 tsp. ground turmeric
  • ½ tsp. dried parsley
  • Salt & black pepper to taste
  • Steamed veggie of choice
  • Pre-cooked sausage of choice

Substitutions and Alterations

  • Feel free to use plant-based milk if needed.
  • Use a teaspoon or so of butter in the pan (or ghee) instead of nonstick spray if desired.
  • Turmeric also tastes good with cilantro. Cut the dried parsley and stir in a couple of tablespoons of chopped fresh cilantro, if you've got it on hand and are looking for a way to use it up. Chives would also work here, too.
  • For an earthier taste, add ¼ teaspoon of ground cumin and/or coriander to the mix of eggs and turn while whisking.

Tips for Scrambled Eggs

  • Scrambled eggs like to be cooked low and slow. If you start them off too hot, they'll burn and they won't develop those lovely fluffy curds that we all adore in a good batch of scrambled eggs.
  • Whisk your eggs and milk together thoroughly, which helps to make them fluffy.

How to Store Turmeric Scrambled Eggs

Of course, these keep great in the fridge in a sealed meal prep container for up to 4 days. You can reheat this all in the microwave or over the stovetop, or maybe even in a low oven, as long as you cover the whole thing with foil (you don't want the eggs to dry out.)

We don't recommend freezing scrambled eggs, however.

Final Thoughts

This is one of those “barely a recipe” kind of meal preps—but it delivers every time. I’ve made fancier egg dishes, but I keep coming back to this one because it’s quick, reliable, and keeps me full for hours. Try it this week and let me know what you think.

If you want more high-protein breakfast ideas like this, the WWL Meal Planner has your back. I use it every week to keep breakfast (and life) simple.

healthy egg breakfast recipe

Turmeric Scrambled Eggs

Give your breakfast an antioxidant boost by adding turmeric to your morning eggs. Paired with your favorite steamed veggies and sausage for a protein and fiber packed meal!
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Prep Time: 5 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 10 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 servings
Calories: 302kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 2 tbsp. milk of choice
  • 2 tsp. dried turmeric
  • ½ tsp. dried parsley
  • salt & pepper to taste
  • 1 cup Broccoli steamed
  • 8 small pre-cooked sausages brand of choice
Get Recipe Ingredients

Instructions

  • Spray a small frying pan with nonstick cooking spray and bring to a medium heat.
  • In a small bowl, whisk together the eggs, milk, turmeric, parsley, salt & pepper.
  • Transfer the eggs to the heated pan. Cook 2-3 minutes stirring the eggs constantly to break them apart.
  • Flip the eggs and cook another 2-3 minutes, or until desired.
  • Transfer the eggs to two meal prep containers, divide them evenly.
  • Add steamed vegetable and sausage!

Notes

Nutrition Per Breakfast Prep:
29g Protein, 18g Fat, 6g
 
WW Smart Points= Green:10  Blue:6  Purple:6

Nutrition

Serving: 1meal | Calories: 302kcal | Carbohydrates: 6g | Protein: 29g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
turmeric eggs, broccoli, and sausage

Hot Honey Ground Beef and Sweet Potato Bowls

April 1, 2025 by Nick Quintero Leave a Comment

Hot Honey Ground Beef and Sweet Potato Bowls

If you’ve spent any time on food TikTok or Instagram lately, you’ve probably seen some version of these Hot Honey Ground Beef and Sweet Potato Bowls blowing up—and for good reason. They're ridiculously good.

hot honey sweet potato bowl

This recipe has quickly become one of my go-to lunches when I want something hearty, spicy-sweet, and loaded with protein.

I usually prep extra ground beef so I can have leftovers for dinner or another meal during the week. It’s just that good.

Before we dive into the steps, if you’re tired of scrambling for meals and wish your week was already planned out for you, I highly recommend checking out the Workweek Lunch Meal Planner.

It’s how I streamline my own weeks, and it’s designed to help you get delicious food on the table fast—without stressing.
Try it here

Let’s make these bowls!

Table of Contents
  • Ingredients (Makes 4 Bowls)
  • Instructions
  • Why I Love This Meal
  • FAQs
  • Try It for Yourself
  • More Viral Recipe Remakes:

Ingredients (Makes 4 Bowls)

  • 1 ½ lbs sweet potatoes, peeled and diced into ¼” cubes
  • Olive oil (light drizzle)
  • Salt & pepper, to taste
  • 2 lbs 93/7 lean ground beef (you’ll use about 1 lb for 4 bowls, but prepping extra gives you leftovers)
  • 2 tablespoon minced garlic
  • ½ medium onion, chopped
  • 4 tablespoon taco seasoning
  • 2 cups 2% low fat cottage cheese
  • 2 ripe avocados, sliced
  • 4 tablespoon hot honey (or more to taste)

Instructions

  1. Preheat your oven to 425°F.
  2. Roast the sweet potatoes: Spread diced sweet potatoes on a sheet pan, drizzle with olive oil, and season with salt and pepper. Bake for 30 minutes, flipping and re-seasoning halfway through.
  3. Cook the beef: While the sweet potatoes roast, heat a skillet over medium-high. Add garlic and onion, cooking until translucent (about 3-4 minutes).
  4. Add the ground beef. Cook until browned and fully cooked through (about 5-7 minutes), breaking it up as it cooks. Drain excess liquid.
  5. Add taco seasoning and a splash of water. Stir and let it simmer for 1-2 more minutes. Remove from heat.
  6. Assemble your bowls: Divide the roasted sweet potatoes, about 4 oz taco beef, ½ cup cottage cheese, and ½ avocado into each bowl. Drizzle each with 1 tablespoon hot honey and you’re done!

Why I Love This Meal

This one hits every craving—sweet, spicy, creamy, savory—all in one bowl. And the macros are great, especially if you're focused on getting enough protein (like many folks on GLP-1 meds or working toward fat loss).

Cottage cheese may sound unusual, but trust me—it adds the perfect balance.

FAQs

Can I use ground turkey instead of beef?

Absolutely. Ground turkey works great here if you prefer it or are watching saturated fat.

Can I make this dairy-free?

Yes! Swap the cottage cheese for a dairy-free version or just leave it out and add more avocado or a scoop of hummus for creaminess.

How should I store and reheat?

Store everything in airtight containers in the fridge for up to 4 days. When reheating, keep the avocado and hot honey off until after you warm the rest—just microwave the beef, sweet potatoes, and cottage cheese for 60–90 seconds.

Is this freezer friendly?

You can freeze the cooked beef and sweet potatoes, but I recommend adding fresh cottage cheese, avocado, and hot honey after reheating for the best flavor and texture.

Try It for Yourself

If you’ve been feeling bored with your meal prep, this is the recipe that’ll pull you out of the slump. It’s simple, full of flavor, and incredibly satisfying. You’ll definitely want to make this one again and again.

Looking for more structure in your week? Click here to check out the Workweek Lunch Meal Planner—it’s the tool I rely on to make eating well feel easy.

Let me know if you make these beef bowls—I’d love to hear what you think!

More Viral Recipe Remakes:

  • We Tried It: Pancakes in the Air Fryer
  • How to Make Frozen Steak in the Air Fryer
  • Marry Me Chicken (WWL)
  • Meal Prep Recipes With Ground Beef
Hot Honey Ground Beef and Sweet Potato Bowls

Hot Honey Ground Beef and Sweet Potato Bowls

If you’ve spent any time on food TikTok or Instagram lately, you’ve probably seen some version of these Hot Honey Ground Beef and Sweet Potato Bowls blowing up—and for good reason.
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Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch
Cuisine: American
Keyword: Beef, bowl, Sweet Potato
Servings: 4 meals
Calories: 662kcal
Author: Nick Quintero

Ingredients

  • 1 ½ lbs sweet potatoes peeled and diced into ¼” cubes
  • Olive oil light drizzle
  • Salt & pepper to taste
  • 2 lbs 93/7 lean ground beef you’ll use about 1 lb for 4 bowls, but prepping extra gives you leftovers
  • 2 tablespoon minced garlic
  • ½ medium onion chopped
  • 4 tablespoon taco seasoning
  • 2 cups 2% low fat cottage cheese
  • 2 ripe avocados sliced
  • 4 tablespoon hot honey or more to taste
Get Recipe Ingredients

Instructions

  • Preheat your oven to 425°F.
  • Roast the sweet potatoes: Spread diced sweet potatoes on a sheet pan, drizzle with olive oil, and season with salt and pepper. Bake for 30 minutes, flipping and re-seasoning halfway through.
  • Cook the beef: While the sweet potatoes roast, heat a skillet over medium-high. Add garlic and onion, cooking until translucent (about 3-4 minutes).
  • Add the ground beef. Cook until browned and fully cooked through (about 5-7 minutes), breaking it up as it cooks. Drain excess liquid.
  • Add taco seasoning and a splash of water. Stir and let it simmer for 1-2 more minutes. Remove from heat.
  • Assemble your bowls: Divide the roasted sweet potatoes, about 4 oz taco beef, ½ cup cottage cheese, and ½ avocado into each bowl. Drizzle each with 1 tablespoon hot honey and you’re done!

Nutrition

Serving: 1bowl | Calories: 662kcal | Carbohydrates: 69.7g | Protein: 42.3g | Fat: 24.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

My Version of a Steak Caesar Salad (Quick or From Scratch)

March 26, 2025 by Nick Quintero Leave a Comment

Steak Caesar Salad

Sometimes, you just need a meal that hits the spot—and for me, a good steak Caesar salad always does the trick.

Steak Caesar Salad
Table of Contents
  • Quick and Dirty Steak Caesar Salad (Ready in 20 Minutes)
    • Ingredients:
    • Instructions:
    • Caesar Salad Macros:
  • From-Scratch Steak Caesar Salad (Weekend Meal Prep or Dinner)
    • Homemade Caesar Dressing:
    • Salad Ingredients:
    • Instructions:
  • How to Store:
  • How to Reheat:
  • Commonly Asked Questions
    • Wrapping up...
    • Here are some of my other favorite Salad Meal Prep Ideas:

Recently, I had a little extra time and made a full from-scratch version with homemade Caesar dressing and pan-seared steak. But I also know what it’s like to be hangry and short on time, so I created a “quick and dirty” version that still delivers major flavor in under 20 minutes.

Both versions are meal prep-friendly and easy to scale. And if you work from home like I do, this is one of those lunches you’ll actually look forward to.

Before we dive in, if you’re tired of scrambling to figure out what’s for dinner (or lunch) every week, the Workweek Lunch Meal Planner is hands down the best tool I’ve used to stay consistent with meal prep—even during my busiest weeks.
👉 Check it out here

Alright, let’s get into it.

Quick and Dirty Steak Caesar Salad (Ready in 20 Minutes)

If you haven’t seen my frozen steak air fryer hack yet, go check it out. It’s a serious lifesaver for days when I forget to thaw dinner.

Ingredients:

  • 1 ribeye steak (8 oz)
  • 1 head of romaine lettuce
  • 1 cup croutons
  • 3 tablespoon grated parmesan
  • 3 tablespoon Primal Kitchen Caesar dressing (or your favorite store-bought option)

Instructions:

  1. Cook the steak using my air fryer steak hack or your favorite quick method.
  2. Chop the romaine lettuce and toss it with croutons, parmesan, and dressing in a large bowl.
  3. Slice the steak into strips or cubes and add it to the top of your salad.
  4. Toss again if needed and enjoy immediately—or store in airtight containers for the week.
Steak Caesar Salad prep

Caesar Salad Macros:

This version makes 2 servings, but if you're really hungry or need to hit higher protein macros, you could easily eat this as one serving. The macros here are per serving, based on a 2-serving portion.

  • Calories: 530
  • Fat: 35.7g
  • Carbs: 19.5g
  • Protein: 29.2g

From-Scratch Steak Caesar Salad (Weekend Meal Prep or Dinner)

This version is perfect when you want to impress—or just want a little extra love in your meal. The homemade dressing and toasted breadcrumbs take it to the next level.

Homemade Caesar Dressing:

  • ¾ cup mayo
  • 1 teaspoon Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1–2 anchovy fillets, finely chopped
  • 2 cloves garlic, minced
  • ¼ cup freshly grated parmesan
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon water (plus a splash more if needed)

Whisk all ingredients together in a bowl. Thin with water to your preferred consistency.

Salad Ingredients:

  • 2 tablespoon olive oil (divided)
  • 16 oz steak (ribeye, sirloin, or your favorite cut)
  • Salt and pepper, to taste
  • 1-2 heads romaine or Bibb lettuce
  • ½ cup grated parmesan cheese
  • Optional: ⅔ cup panko breadcrumbs (toasted)

Instructions:

  1. Make the dressing and refrigerate it while you prep the rest.
  2. Toast breadcrumbs: Heat 2 tablespoon olive oil in a skillet. Add panko and stir until golden (5-7 mins). Season with salt and set aside.
  3. Cook the steak: Pat dry and season with salt and pepper. Heat remaining oil in a cast iron skillet. Cook steak 4–6 minutes per side, then let rest for 10 minutes before slicing.
  4. Prep the lettuce: Rinse and chop. Toss with as much dressing as desired.
  5. Assemble: Plate the greens, top with toasted breadcrumbs, parmesan, and sliced steak.
work lunch Steak Caesar Salad

How to Store:

  • Store salad and dressing separately if meal prepping.
  • Dressing will keep for up to 1 week in the fridge.
  • Steak can be prepped ahead and stored in airtight containers for 3–4 days.

How to Reheat:

  • Reheat steak in a skillet or microwave just until warmed.
  • Avoid reheating the salad greens—assemble fresh for the best texture.

Commonly Asked Questions

Can I skip the anchovies in the dressing?
Yes! They add a traditional salty umami flavor, but you can leave them out or sub in a little extra Worcestershire sauce.

Can I use another cut of steak?
Totally. Sirloin, NY strip, flank, or even leftover steak will work.

What’s the best meal prep tip for this recipe?
Keep the components separate and assemble fresh when you’re ready to eat. It makes all the difference!

Wrapping up...

Whether you’re going all in with the homemade version or keeping it quick with air fryer steak and bottled dressing, this Steak Caesar Salad is a go-to for me—especially when I want something satisfying but still light.

Here are some of my other favorite Salad Meal Prep Ideas:

  • Spinach Apple Salad With Chicken
  • Turkey Club Pasta Salad Jars
  • Meal Prep Friendly Antipasto Pasta Salad
  • Kale and Steak Power Salad 

Let me know if you try either version—and if you’re ready to simplify your weekly meals, definitely check out the Workweek Lunch Meal Planner. You’ll get weekly recipe plans and the structure you need to stay on track.

Until next time,
Nick @ Meal Prep on Fleek

Steak Caesar Salad

My Version of a Steak Caesar Salad (from Scratch)

Whether you’re going all in with the homemade version or keeping it quick with air fryer steak and bottled dressing, this Steak Caesar Salad is a go-to for me—especially when I want something satisfying but still light.
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Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Course: dinner, Lunch
Cuisine: Mediterranean
Keyword: keto, salad, Steak
Servings: 2 servings
Author: Nick Quintero

Ingredients

Homemade Caesar Dressing:

  • ¾ cup mayo
  • 1 teaspoon Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 anchovy fillets finely chopped
  • 2 cloves garlic minced
  • ¼ cup freshly grated parmesan
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon water plus a splash more if needed

Salad Ingredients:

  • 3 tablespoon olive oil divided
  • 16 oz steak ribeye, sirloin, or your favorite cut
  • Salt and pepper to taste
  • 1-2 heads romaine or Bibb lettuce
  • ½ cup grated parmesan cheese
  • Optional: ⅔ cup panko breadcrumbs toasted
Get Recipe Ingredients

Instructions

  • Make the dressing - whisk all ingredients together in a bowl. Thin with water to your preferred consistency.
  • Toast breadcrumbs: Heat 2 tablespoon olive oil in a skillet. Add panko and stir until golden (5-7 mins). Season with salt and set aside.
  • Cook the steak: Pat dry and season with salt and pepper. Heat remaining oil in a cast iron skillet. Cook steak 4–6 minutes per side, then let rest for 10 minutes before slicing.
  • Prep the lettuce: Rinse and chop. Toss with as much dressing as desired.
  • Assemble: Plate the greens, top with toasted breadcrumbs, parmesan, and sliced steak.

Video

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic Shrimp Meal Prep Recipe (Easy & Delicious!)

March 19, 2025 by Nick Quintero Leave a Comment

Garlic Shrimp Meal Prep

If there’s one thing I love about meal prep, it’s finding recipes that are fast, flavorful, and incredibly satisfying. This garlic shrimp recipe is all that and more—it comes together in under 30 minutes, making it perfect for busy weeknights or weekend meal prep.

Garlic Shrimp Meal Prep

The sweet and savory garlic sauce caramelizes beautifully, coating the shrimp in a sticky, flavorful glaze. Pair it with steamed broccoli and rice for a well-balanced, protein-packed meal that you’ll look forward to eating all week!

Table of Contents
  • Why This Recipe Works for Meal Prep
  • Ingredients You'll Need
  • How to Make Garlic Shrimp
  • How to Store & Reheat
  • Commonly Asked Questions
    • Can I use frozen shrimp?
    • What if I don’t have soy sauce?
    • Can I swap the rice for a lower-carb option?
    • Can I make this spicier?
  • Try More Easy Meal Prep Recipes!
    • Want to Simplify Your Meal Planning?
  • Click here to streamline your meal prep today!

Why This Recipe Works for Meal Prep

✔ Quick & Easy – Ready in just 30 minutes from start to finish!
✔ Balanced & Nutritious – High-protein shrimp, fiber-rich broccoli, and carbs for energy.
✔ Great for Reheating – The sauce keeps the shrimp tender and flavorful all week.
✔ Versatile – Swap out ingredients based on what you have on hand!

Ingredients You'll Need

  • 1 lb shrimp (peeled and deveined)
  • 1 ½ tablespoon garlic (minced)
  • 2 tablespoon honey
  • 2 ½ tablespoon ketchup
  • 2 tablespoon soy sauce
  • 1 tablespoon black pepper
  • ½ tablespoon salt
  • 1 ½ tablespoon butter
  • 1 ½ cups rice (or preferred grain)
  • 2 cups broccoli (steamed)

How to Make Garlic Shrimp

  • Make the Sauce – In a medium-sized mixing bowl, combine the garlic, honey, ketchup, soy sauce, salt, and black pepper. Stir well.
  • Cook the Sauce – Heat a medium-sized skillet over medium heat and add the butter. Once melted, pour in the sauce mixture. Let it simmer for 3-5 minutes until it thickens and becomes slightly caramelized.
  • Cook the Shrimp – Add the shrimp to the pan and cook for 1-2 minutes per side, or until the shrimp turns pink and opaque. Remove from heat immediately to prevent overcooking.
  • Prepare the Sides – While the shrimp is cooking, prepare your rice according to the package instructions. Steam the broccoli until tender.
  • Portion & Store – Divide the shrimp, ½ cup of rice, and 1 cup of broccoli into meal prep containers.
  • Enjoy! – Serve immediately or store in the fridge for up to 4 days for easy meals throughout the week!

How to Store & Reheat

  • Refrigerate: Store in airtight containers in the fridge for up to 4 days.
  • Freeze: If freezing, store the shrimp and rice separately to prevent sogginess. It will keep well for up to 2 months.
  • Reheat:
    • Microwave: Heat in 30-second intervals until warm. Add a splash of water if needed.
    • Stovetop: Reheat in a skillet over medium heat with a splash of water to prevent drying out.

Commonly Asked Questions

Can I use frozen shrimp?

Yes! Just thaw them overnight in the fridge or run them under cold water for a few minutes before cooking.

What if I don’t have soy sauce?

You can substitute coconut aminos or tamari for a gluten-free alternative.

Can I swap the rice for a lower-carb option?

Absolutely! Try cauliflower rice or quinoa for a different spin.

Can I make this spicier?

Yes! Add red pepper flakes, Sriracha, or chili garlic sauce for some heat.

Try More Easy Meal Prep Recipes!

If you love this garlic shrimp meal prep, here are a few other delicious recipes to try this week:

🍠 Creamy Sweet Potato & Sausage Pasta
🍲 Freeze-Friendly Instant Pot Steakhouse Chili
🥩 Air Fryer Steak Hack

Want to Simplify Your Meal Planning?

Meal prep doesn’t have to be overwhelming! If you’re looking for a stress-free way to plan, prep, and cook healthy meals every week, check out the Workweek Lunch Meal Planner. It takes the guesswork out of meal planning so you can eat well without spending hours in the kitchen.

Click here to streamline your meal prep today!

Garlic Shrimp Meal Prep

Garlic Shrimp Meal Prep Recipe (Easy and Delicious!)

This easy garlic shrimp is succulent shrimp tossed in an easy garlic sauce. The perfect quick dinner or appetizer!
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Prep Time: 5 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 20 minutes minutes
Course: dinner, Lunch
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: keto, paleo, Shrimp
Servings: 4 servings
Author: Nick Quintero

Ingredients

  • 1 lb shrimp peeled and deveined
  • 1 ½ tablespoon garlic minced
  • 2 tablespoon honey
  • 2 ½ tablespoon ketchup
  • 2 tablespoon soy sauce
  • 1 tablespoon black pepper
  • ½ tablespoon salt
  • 1 ½ tablespoon butter
  • 1 ½ cups rice or preferred grain
  • 2 cups broccoli steamed
Get Recipe Ingredients

Instructions

  • Make the Sauce – In a medium-sized mixing bowl, combine the garlic, honey, ketchup, soy sauce, salt, and black pepper. Stir well.
  • Cook the Sauce – Heat a medium-sized skillet over medium heat and add the butter. Once melted, pour in the sauce minture. Let it simmer for 3-5 minutes until it thickens and becomes slightly caramelized.
  • Cook the Shrimp – Add the shrimp to the pan and cook for 1-2 minutes per side, or until the shrimp turns pink and opaque. Remove from heat immediately to prevent overcooking.
  • Prepare the Sides – While the shrimp is cooking, prepare your rice according to the package instructions. Steam the broccoli until tender.
  • Portion & Store – Divide the shrimp, ½ cup of rice, and 1 cup of broccoli into meal prep containers.
  • Enjoy! – Serve immediately or store in the fridge for up to 4 days for easy meals throughout the week!

Video

Nutrition

Serving: 1meal
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Top 10 Foods That Help You Fight Inflammation

March 6, 2025 by Nick Quintero 2 Comments

I’ve had my fair share of weeks where I’m feeling a little “off.” Maybe it’s bloating, fatigue, or that low-key joint stiffness that creeps in when I’m stressed, under-slept, or not eating my best.

Sound familiar?

That’s why I’m always thinking about inflammation—and more importantly, how I can fight it with real food instead of just reaching for a pill.

Here’s what I’ve learned: chronic inflammation can be caused by a mix of diet, stress, poor sleep, and a sedentary lifestyle. Over time, it can contribute to serious issues like heart disease, diabetes, and even autoimmune flare-ups. But the good news? You have more control than you think—and it starts in the kitchen.

Table of Contents
  • Want a simpler way to plan meals that support your goals?
  • Chronic inflammation can lead to health problems such as:
  • Foods that Fight Inflammation
    • Turmeric
    • Ginger
    • Bone Broth
    • Salmon
    • Blueberries
    • Cherries
    • Lentils
    • Garlic
    • Walnuts
    • Flax Seed
  •  Q: Can I reduce inflammation with food alone?
  • Q: How long does it take to notice a change?
  • Q: Are there foods I should avoid?
  • Final Thoughts

Want a simpler way to plan meals that support your goals?

Try the Workweek Lunch Meal Planner — a supportive, no-diet tool that helps you stay consistent, flexible, and feel better in your body without overthinking what’s for dinner.

Chronic inflammation can lead to health problems such as:

  • Heart Disease
  • Cancer
  • Obesity
  • Diabetes
  • Arthritis

There has also been some evidence that inflammation is connected to your gut health. So, eating a diet that is healthy for your gut will not only leave you feeling better but looking better too! Ironically, the foods that your gut likes best are also the ones that help reduce and prevent inflammation!

Adding these Top 10 Anti-Inflammatory Foods into your diet will not only help heal our body but also add color, flavor, and tons of nutrients.

Foods that Fight Inflammation

Turmeric

This Anti-Inflammatory food is the crem dela crem of anti-inflammatory foods. It contains the active ingredient curcumin which has been proven to be more beneficial than many prescribed drugs. Add a sprinkle to eggs, oatmeal or even on your chicken. Or give this refreshing drink a try!

Pro tip: Pair it with black pepper to help your body absorb the curcumin more effectively.

Ginger

Ginger contains natural chemicals that work in your stomach and intestines to reduce inflammation (did we just reference gut health? We think so!) Grate it on chicken, add it to salads or mix into your pancake batter. We are loving this Ginger Garlic Baked Chicken Recipe! 

Bone Broth

Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline. The collagen in bone broth heals and reduces gut inflammation. Try using it as a soup base or even drinking it warm for a healthy snack. You can learn how to make your own bone broth here!

- Foods that Fight Inflammation : Bone Broth

Salmon

Salmon is one of the best types of fish you can eat on an anti-inflammatory diet due to its high omega-3 levels. You can bake, grill or saute a beautiful piece of wild caught salmon and serve it with a green veggie for an easy and healthy anti-inflammatory meal. This Garlic-Ginger Salmon Recipe is super easy! 

Blueberries

Blueberries are full of phytonutrients which give them their anti-inflammatory abilities. These dark colored berries are also loaded with antioxidants for a double win. Use blueberries on top of your oatmeal, in a salad or your favorite summertime smoothie. Or give them a whole new twist with this Blueberry Red Bell Pepper Salsa!

Cherries

Cherries are on of the top anti-inflammatory foods. They are used frequently among endurance athletes to reduce muscle damage and pain during exercise. Eat cherries fresh, put them on top of oats or even drink their juice for maximum health benefits. Or give them a savory twist with this Rosemary Cherry Balsamic Roasted Chicken Dish! 

Lentils

Not only are lentils full of fiber and a slow digesting carb so they don't spike your blood sugar, but they are also an anti-inflammatory food and an excellent source of vegan protein. Use them in a side dish, a chilled summer salad or your favorite chili recipe. This Roasted Golden Beet Citrus and Lentil Salad is one dish we are definitely trying!

Garlic

Garlic is naturally high in the antioxidant quercetin, known to help the body fight inflammation. Garlic also contains sulfur compounds that stimulate the immune system to fight disease. We probably don't need to tell you how to use garlic, but just in case you are wondering you can mince it and add it to homemade salad dressings, soups, stews or even saute with a bit of olive oil and cook your favorite chicken dish like this 40 Cloves Of Garlic Chicken Recipe. 

Walnuts

Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids. They are also rich in antioxidants, making them a double win! Top your oatmeal with them, add them into your baked cookies or homemade granola bars or even use them to crust chicken. Or better yet, give this Basil Walnut Pesto Recipe a try! It's the perfect topping for your omega-3 packed salmon!

Flax Seed

The Alpha-linolenic acids in flax seed give them a big boost of anti-inflammatory goodness. Just a sprinkle here and there will help boost those omega-3's that reduce inflammation. Enjoy them sprinkled on oats, as a crust for chicken or fish or in a refreshing Blueberry Flax Superfoods Smoothie.


And the list goes on. There are well over 20 more incredible anti-inflammatory foods out there. Get creative. Switch up which you use and how you use them based on the seasons, the colors, the flavors, and your palate. The combinations to reduce inflammation (and heal your gut) are endless.

 Q: Can I reduce inflammation with food alone?

A: Not completely. Food is just one piece of the puzzle. Managing stress, getting enough sleep, and moving your body also play a huge role. But diet can make a big difference—and these foods are a great place to start.

Q: How long does it take to notice a change?

A: That depends on your body. Some people notice improvements in energy, digestion, and joint pain within a few days to a few weeks. Consistency is key.

Q: Are there foods I should avoid?

A: Yes. Try cutting back on ultra-processed foods, refined sugars, fried foods, and excessive alcohol. These can worsen inflammation and make you feel sluggish.

Final Thoughts

Adding anti-inflammatory Foods That Help You Fight Inflammation into your weekly meal prep is one of the easiest ways to support your body and feel more energized. Whether you're battling bloating, recovering from a tough workout, or just trying to eat more intentionally—this list is a great place to start.

So go ahead—build your grocery list, pick a few of these to try this week, and give your body what it really needs: nourishment.

👉 Need help planning your meals? The Workweek Lunch Planner makes it easy to prep delicious, inflammation-fighting meals without stressing over what to cook.


Let me know in the comments—what anti-inflammatory food do you love most? Or better yet, tag me in your next recipe using one of these ingredients!

Now You're In The Know

Foods that Fight Inflammation

Baked Salmon Meatballs with Avocado Crema

March 4, 2025 by Nick Quintero Leave a Comment

Baked salmon meatballs in meal prep container

Salmon is one of my go-to proteins for meal prep because it’s packed with nutrients, cooks quickly, and pairs well with so many flavors. These Baked Salmon Meatballs take all the benefits of salmon and turn them into bite-sized, flavor-packed perfection. They’re baked (not fried), super easy to make, and topped with a light avocado crema that brings everything together.

Baked salmon meatballs with avocado crema

Whether you meal prep them for the week or serve them up fresh for dinner, these meatballs are a game-changer in any high-protein meal rotation. And if you’re short on time, you can even cook them in the air fryer for an even faster meal!

Let’s get cooking.

Table of Contents
  • Ingredients
    • For the Meatballs:
    • For the Avocado Crema:
  • How to Make Baked Salmon Meatballs
    • Oven Method (Best for Meal Prep)
  • How to Make Air Fryer Salmon Meatballs (Quick Method)
  • Commonly Asked Questions
    • Can I use canned salmon instead of fresh salmon?
    • What can I use instead of breadcrumbs?
    • Can I freeze these meatballs?
    • What should I serve these with?
    • How do I store and reheat leftovers?

Ingredients

For the Meatballs:

  • 1 lb skinless salmon, cut into chunks
  • ½ medium onion, grated
  • ¼ cup whole wheat breadcrumbs
  • 1 cup watercress, finely chopped
  • 1 egg white
  • 1 tablespoon garlic, minced
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika
  • ½ teaspoon ground oregano

For the Avocado Crema:

  • 1 ripe avocado
  • ¼ cup plain Greek yogurt
  • 1 tablespoon lime juice
  • 1 small garlic clove, minced
  • ½ teaspoon salt
  • 2 tablespoon water (adjust for desired consistency)
Baked salmon meatballs ingredients

How to Make Baked Salmon Meatballs

Oven Method (Best for Meal Prep)

  1. Preheat the Oven – Set your oven to 350°F and line a baking sheet with parchment paper or lightly grease it.
  2. Prepare the Salmon – Place the salmon chunks in a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
  3. Mix the Ingredients – Add the grated onion, breadcrumbs, watercress, egg white, garlic, and seasonings. Mix everything until well combined.
  4. Form the Meatballs – Scoop about 2 tablespoons of the mixture and roll it into a ball. Place on the prepared baking sheet.
  5. Bake – Bake for 15-18 minutes or until the meatballs are firm and cooked through.
  6. Make the Avocado Crema – While the meatballs bake, blend all the crema ingredients until smooth.
  7. Serve & Enjoy – Drizzle with the avocado crema and serve over rice, salad, or roasted veggies.

How to Make Air Fryer Salmon Meatballs (Quick Method)

  1. Preheat your air fryer to 375°F.
  2. Follow Steps 2-4 from the oven method to prepare the meatballs.
  3. Air Fry – Place the meatballs in the air fryer basket in a single layer (do not overcrowd). Air fry for 8-10 minutes, shaking halfway through.
  4. Make the Crema – Blend all crema ingredients until smooth.
  5. Serve & Enjoy – Drizzle with the crema and serve as desired.

Commonly Asked Questions

Can I use canned salmon instead of fresh salmon?

Yes! If using canned salmon, make sure it’s well-drained and flaked before mixing it with the other ingredients. You may need to reduce the breadcrumbs slightly since canned salmon is drier.

What can I use instead of breadcrumbs?

If you’re gluten-free or low-carb, swap the breadcrumbs for almond flour or crushed pork rinds.

Can I freeze these meatballs?

Absolutely! Once cooled, place them on a baking sheet to freeze individually, then transfer them to an airtight container. They’ll keep for up to 3 months in the freezer. Reheat in the oven at 350°F for 10-12 minutes or in the air fryer for 5-7 minutes.

What should I serve these with?

These meatballs pair well with white or brown rice, quinoa, a fresh Greek salad, roasted veggies, or even in a wrap.

How do I store and reheat leftovers?

Store meatballs in an airtight container in the fridge for up to 4 days. Reheat in the air fryer at 350°F for 4-5 minutes or in the microwave for 1-2 minutes.

These Baked Salmon Meatballs with Avocado Crema are a perfect high-protein, easy-to-make meal that works for meal prep or a quick weeknight dinner. If you try them, let me know how they turn out!

Baked salmon meatballs in meal prep container

Baked Salmon Meatballs with Avocado Crema

These high protein salmon balls are quick and easy to make with basic pantry staples, budget-friendly, and perfect for the whole family.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 18 minutes minutes
Total Time: 23 minutes minutes
Course: dinner, Lunch
Cuisine: Mediterranean
Keyword: air fryer, Meatballs, Salmon
Servings: 4 servings
Author: Nick Quintero

Ingredients

For the Meatballs:

  • 1 lb skinless salmon cut into chunks
  • ½ onion grated
  • ¼ cup whole wheat breadcrumbs
  • 1 cup watercress finely chopped
  • 1 egg white
  • 1 tablespoon garlic minced
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika
  • ½ teaspoon ground oregano

For the Avocado Crema:

  • 1 ea avocado
  • ¼ cup Greek yogurt plain
  • 1 tablespoon lime juice
  • 1 ea garlic clove minced
  • ½ teaspoon salt
  • 2 tablespoon water adjust for desired consistency
Get Recipe Ingredients

Instructions

  • Oven Method (Best for Meal Prep)
  • Preheat the Oven – Set your oven to 350°F and line a baking sheet with parchment paper or lightly grease it.
  • Prepare the Salmon – Place the salmon chunks in a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
  • Mix the Ingredients – Add the grated onion, breadcrumbs, watercress, egg white, garlic, and seasonings. Mix everything until well combined.
  • Form the Meatballs – Scoop about 2 tablespoons of the mixture and roll it into a ball. Place on the prepared baking sheet.
  • Bake – Bake for 15-18 minutes or until the meatballs are firm and cooked through.
  • Make the Avocado Crema – While the meatballs bake, blend all the crema ingredients until smooth.
  • Serve & Enjoy – Drizzle with the avocado crema and serve over rice, salad, or roasted veggies.

Video

Nutrition

Serving: 1meal
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Chicken Penne With Asparagus and Pistachios

March 3, 2025 by Nick Quintero 2 Comments

1_ChickenPenneAsparagusPasta_FourContainers_Cropped-768x1152-1

Penne pasta is the centerpiece of this Chicken Penne Meal Prep recipe. Many kinds of pasta are named after the thing they look the most like. This case is no different!

Penne pasta is named after ‘penna’ which means ‘pen’ in Italian. This pasta do look like those old-fashioned pens or quills. Penne is usually cooked with meat and tomato sauce but also goes extremely well with lighter meats and veggies like chicken and asparagus.

Chicken Penne With Asparagus and Pistachios

Speaking of lighter meats, this recipe is lighter on your waist. We made this ingredient list with a lighter pasta that also delivers the protein by being made from chickpeas instead of the traditional wheat flour.

The chickpea, or garbanzo bean, has fiber and protein as well as carbohydrates, optimizing this meal prep recipe for your weight and fitness goals. Drop in the asparagus, shallots, and pistachios and you have a well-rounded, highly nutritious meal!

How long will Chicken Penne Meal Prep last for?

Your Chicken Penne Meal Prep is great in the fridge for up to 3-4 days which is just right if you eat one portion or more per day. 

Can Chicken Penne Meal Prep be frozen?

Absolutely! This is a perfect meal prep recipe for the freezer if you want to store your Chicken Penne Meal Prep for 2-3 months. Go on and space them out while experimenting with other pasta-rich, or pasta-free lunches and dinners you make yourself.

Chicken Penne With Asparagus and Pistachios

How do you make Chicken Penne Meal Prep?

This dish takes just 5 minutes to prep and 20 minutes to cook for four portions of 620kcal Chicken Penne Meal Prep - with Asparagus and Pistachios! There are three fundamental steps.

  1. First, cook the chicken.
  2. Second, sauté the vegetables.
  3. Third, add butter to the pasta and then add all the rest.

We love it at MPOF when a meal prep recipe has bite-sized instructions!

How to portion Chicken Penne Recipe?

Portion the cooked Chicken Penne Meal Prep into four equal servings with four single-compartment meal prep containers.

If you’re more of a stay-at-home meal-prepper, enjoy glass containers which are a better long-term investment.

Chicken Penne With Asparagus and Pistachios

More Chicken meal prep recipes:

  • 20 Minute Chicken, Lemon, Broccoli, Pasta Skillet for another pasta option
  • Pasta without the pasta! Try Garlic Coconut Butter Chicken Thighs and Zoodles
  • Balsamic Caprese Chicken for a light option centered around chicken
Chicken Penne With Asparagus and Pistachios

Other tips for making Chicken Penne Meal Prep:

  1. Use organic asparagus and shallots, if possible. If you have a farmer’s market available, take advantage of it!
  2. Create your meal prep with fewer calories and carbohydrates - according to your goals - by using ½ the listed amount of pasta
  3. Use thicken thighs if you prefer dark meat over the light meat of chicken breasts for this meal prep recipe. 
Chicken Penne With Asparagus and Pistachios

Chicken Penne With Asparagus and Pistachios Ingredients:

  • 16 ounces Banza Penne Chickpea Pasta, cooked and rinsed
  • 1 lb. Boneless Skinless Chicken Breast
  • 1 cup  Cut Asparagus
  • ¼ cup Grated Parmesan
  • 2 Tbsp. Finely Chopped Shallot
  • 1 Tbsp. Minced Garlic
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Butter
  • 4 tsp. Chopped Shelled Pistachios
  • ½ tsp. Ground Black Pepper
  • ¼ tsp. Pink Himalayan Salt

 

Chicken Penne With Asparagus and Pistachios

Chicken Penne With Asparagus and Pistachios

This one-pan recipe with simple, yet delicious, ingredients is a snap to make!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Chicken, dinner, gluten free, lunch, main dish, Meal Prep, Pasta
Servings: 4 Meals
Calories: 620kcal
Author: Nick Quintero

Ingredients

  • 16 ounces Banza Penne Chickpea Pasta cooked and rinsed
  • 1 lb. Chicken Breast Boneless Skinless
  • 1 cup Asparagus cut
  • ¼ cup Parmesan Grated
  • 2 Tbsp. Shallot Finely Chopped
  • 1 Tbsp. Garlic Minced
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Butter
  • 4 tsp. Pistachios Chopped Shelled
  • ½ tsp. Black Pepper
  • ¼ tsp. Salt
Get Recipe Ingredients

Instructions

  • Heat skillet over medium-high heat, then adds oil.
  • Season your chicken with salt and pepper and cook ~6-8 minutes on each side. Once fully cooked (reaching an internal temp of 163℉), set aside onto a plate to rest a few minutes, then cut into bite-sized pieces.
  • Next, add to the pan minced garlic, cut asparagus, shallots — sauté until asparagus is bright green and tender (~3 minutes). Once cooked, remove and place in a bowl.
  • Now, add butter and pasta — toss until pasta is coated.
  • Add chicken, sautéed vegetables, seasonings, pistachios, and parmesan — gently toss until well-combined.
  • Serve, store, and enjoy!

Notes

*You can reduce the calories by using only 1 box (4 servings of pasta) 

Nutrition

Serving: 1meal | Calories: 620kcal | Carbohydrates: 68.8g | Protein: 52.3g | Fat: 21g | Fiber: 17.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Original recipe via Meal Prep Mondays

 

Tasty FODMAP Recipes for People Living With IBS

February 21, 2025 by Nick Quintero 4 Comments

Eating With IBS FODMAP Recipes

I’ve talked to so many people in our Meal Prep on Fleek community who’ve shared the same struggle: “Everything I eat wrecks my stomach.” If that sounds familiar, I get it. Digestive issues like IBS can make eating—let alone prepping meals—feel like navigating a minefield.

Table of Contents
  • What does eating with IBS look like?
  • What are FODMAPs?
  • Common Sources of FODMAPs
  • Carbohydrates that contain FODMAPs:
  • Three Common Questions We Hear About FODMAPs & IBS
  • Low FODMAP Recipes 
    • Breakfast
    • Lunch
    • Dinner
    • Dessert

After working with thousands of meal preppers, I’ve seen firsthand how dietary changes can ease symptoms and bring clarity. One path that’s helped a lot of folks? A low-FODMAP approach.

But first...

What does eating with IBS look like?

Having IBS can make eating tricky as it's not always clear what's setting off the digestive issues; some people can handle dairy, others can't. Sometimes fruit causes problems, depending on what kind you've eaten.

The other part that's tough? Without getting too much into the weeds here, suffice to say that IBS can manifest in a few different ways. The folks in our community are often led to meal prepping and specific diets because of issues like IBS or food allergies.

If you've seen a functional medicine physician or an integrative nutritionist, they may have looked at things like FODMAPs are potential offenders. There is no guarantee that eliminating FODMAPs will make eating with IBS easier and solve all of your problems. But there's enough documented success that it's worth passing on the info! 

And of course, if you're at all concerned that you've got IBS or wonder if you should be eliminating FODMAPs, please talk to your doctor or other appropriate health provider.

Quick Reminder: If you’re looking to simplify your weekly planning while avoiding foods that trigger discomfort, check out our Workweek Lunch meal planner. It’s flexible, budget-friendly, and great for people with dietary restrictions. You can choose what to avoid (like high-FODMAP foods), and we’ll help with the rest.

What are FODMAPs?

FODMAP is an acronym that stands for:

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And
  • Polyols
Eating With IBS FODMAP Recipes

In plain terms, these are short-chain carbs and sugar alcohols that some people don’t digest well. They tend to linger in your digestive tract, where they draw in water and ferment—leading to bloating, gas, and discomfort.

FODMAPs draw water into your digestive tract, which could make you bloated. If you eat too much of them, they can hang around in your gut and ferment and cause discomfort. And that discomfort can irritate people with IBS.

Common Sources of FODMAPs

FODMAP TypeFound In
FructoseFruits (apples, pears, mangoes), honey, agave, high-fructose corn syrup
LactoseMilk, soft cheeses, ice cream
FructansWheat, garlic, onions, inulin
GalactansLegumes like lentils, chickpeas, soybeans
PolyolsSugar-free gum, apples, peaches, plums, mushrooms

According to a study in Gastroenterology, 75% of people with IBS reported significant symptom relief on a low-FODMAP diet—especially after sticking with it for at least a week.

That said, it’s not a long-term diet. Think of it as an elimination tool: remove common offenders, then slowly reintroduce them to identify your personal triggers.

Carbohydrates that contain FODMAPs:

  •  Fructose: Fruits, honey, high-fructose corn syrup, agave
  •  Lactose: Dairy
  •  Fructans: Wheat, onions, garlic
  •  Galactans: Legumes, such as beans, lentils, and soybeans
  •  Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums

Avoiding FODMAPs doesn’t help everyone. And some might bother you, and others might not. But in a study published in the journal Gastroenterology, about 3 out of 4 people with IBS saw their symptoms ease right away after starting a low-FODMAP diet, and felt the most relief after 7 days or more on the plan.

It might take some careful elimination of some of these offenders, and some careful label reading, too, while you're at it.

And it might initially seem puzzling, as in, how do I avoid these things? We are here to help!

READ MORE: 7 Food Combinations You Need to Know

Three Common Questions We Hear About FODMAPs & IBS

1. Is the low-FODMAP diet permanent?
No. It’s a short-term tool to identify which foods may be causing digestive issues. Once you’ve figured that out, you can personalize your diet accordingly.

2. Can I still meal prep on a low-FODMAP plan?
Absolutely. Many recipes can be modified with low-FODMAP ingredients. For example, you can swap garlic and onion with garlic-infused olive oil and scallion greens.

3. What should I meal prep first?
Start simple: grilled chicken, roasted carrots and zucchini, brown rice, and a lactose-free tzatziki or chimichurri. Keep it minimal, then test new foods one at a time.

Low FODMAP Recipes 

Breakfast

Chive Potato Cheese Fritters 

Lemon Blueberry Muffins

Peanut Butter Baked Oatmeal 

Feta Frittatas

Lunch

Asian Cucumber Sesame Salad

Pesto Chicken Salad

Eggplant Rolls 

Paleo Salmon Cakes 

Dinner

Pan Fried Meatballs

Creamy Pasta and Spinach 

Kung Pao Chicken

Broiled Striped Bass

Dessert

Salted Caramel Brownies

Rice Krispie Squares

Pecan Bars

Chocolate & Banana Cake

Pin this post for later:

easy fodmap recipes

Low Carb Buffalo Chicken Mini Bell Peppers

February 17, 2025 by Nick Quintero 2 Comments

Low Carb Buffalo Chicken Mini Bell Peppers

Low-carb Buffalo chicken mini bell peppers get their taste from high protein Buffalo chicken along with cream cheese, cheddar cheese and mayonnaise—and hot sauce for a spicy kick!

Table of Contents
  • The Best Keto Stuffed Mini Peppers
  • How to Make Buffalo Chicken Mini Peppers
  • How to Serve and Store Low-Carb Buffalo Chicken Mini Bell Peppers
  • Substitutions and Alterations
  • Low Carb Buffalo Chicken Mini Bell Peppers Ingredients: 
Low Carb Buffalo Chicken Mini Bell Peppers

The Best Keto Stuffed Mini Peppers

Buffalo wings are a classic, what with the tangy sauce and the tender chicken, not to mention all the different accompaniments and dipping sauces that can go with them.

But these low-carb buffalo chicken mini bell peppers? They're snack-sized and put the veggies and chicken front and center, rather than relegating the veggies to the side (you know, those ubiquitous carrot and celery sticks!).

Low Carb Buffalo Chicken Mini Bell Peppers

How to Make Buffalo Chicken Mini Peppers

Bell peppers are a fantastic keto-friendly vegetable to include on a low-carb diet, and when you can find those miniature ones, they are a fun snack or side to the main meal. Cut in half and stuffed up, they serve almost like a little boat for the ingredients.

Then, pop those loaded pepper halves into the oven, and voila! Snack time!

Pro tip: If you end up loving these, try a bigger and better version with this Buffalo Chicken Stuffed Pepper Meal Prep Recipe.

Low Carb Buffalo Chicken Mini Bell Peppers

How to Serve and Store Low-Carb Buffalo Chicken Mini Bell Peppers

These are best served warm, as soon as they're ready. Cheese can get a bit gummy when it sits for a while on a dish like this. You can store them ahead of time if you're prepping this snack. Just make sure you reheat them completely.

Substitutions and Alterations

It may seem unlikely, but you can definitely make this vegan by using a vegan chicken alternative, along with plant-based/dairy-free cheese and mayonnaise.

Read the ingredient labels closely when you're buying hot sauce. Condiments are notorious spots to hide lots of sugar (Hint: We like Frank's).

Don't have time to cook? Grab a rotisserie chicken from the grocery store and use that instead of the cooked shredded chicken breast we've specified here in this recipe. Or, if you've cooked some chicken in a slow cooker ahead of time as part of your meal prepping, you can definitely use that.

Whatever kind of chicken you use, you want to be able to pull/shred the chicken easily. (You can also use chicken thighs, if that's what you've got, or you prefer them. They're also a little bit less expensive than chicken breasts.)

Low Carb Buffalo Chicken Mini Bell Peppers

And of course, if you can't find mini bell peppers (sometimes you just can't!), feel free to make these bigger and use regular bell peppers. Just adjust the cooking time accordingly, as a bigger pepper will take a little longer to bake.

And if you're feeling really adventurous, use jalapeno peppers!

READ MORE: Can't get enough buffalo chicken? Try Buffalo Chicken Stuffed Sweet Potato Skins!

Low Carb Buffalo Chicken Mini Bell Peppers Ingredients: 

  • 8 medium mini sweet bell peppers 
  • 6 oz. cooked/shredded chicken breast
  • 2 oz. cream cheese, softened
  • ¼ cup mayonnaise
  • 3 tablespoon hot sauce (Frank’s Red Hot) 
  • ⅛ teaspoon garlic powder 
  • ½ cup shredded cheddar cheese*
  • 1 tablespoon chopped chives, divided 
Low Carb Buffalo Chicken Mini Bell Peppers
Low Carb Buffalo Chicken Mini Bell Peppers

If you like this recipe idea, here are a few more low carb recipes you might like:

  • Grilled Mediterranean Shrimp Packet
  • Low Carb / Keto Meal Plan
  • Spiry Air Fryer Shrimp
  • Week 32 Keto Meal Plan
Low Carb Buffalo Chicken Mini Bell Peppers

Low Carb Buffalo Chicken Mini Bell Peppers

Mini peppers are stuffed with high protein Buffalo chicken in this low carb snack. Cream cheese, cheddar cheese and mayonnaise add rich creamy texture, while hot sauce adds a spicy kick!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Course: Snack
Cuisine: American
Keyword: Chicken, gluten free, high protein, low carb, snack, vegan, vegetarian
Servings: 4
Calories: 306kcal
Author: Nick Quintero

Ingredients

  • 8 mini sweet bell peppers medium size
  • 6 oz. chicken breast cooked/shredded
  • 2 oz. cream cheese softened
  • ¼ cup mayonnaise
  • 3 tablespoon hot sauce Frank’s Red Hot
  • ⅛ teaspoon garlic powder
  • ½ cup cheddar cheese shredded
  • 1 tablespoon chopped chives divided
Get Recipe Ingredients

Instructions

  • Preheat the oven to 400ºF and line a small baking sheet with parchment paper. Slice peppers in half lengthwise and remove seeds. Place peppers cut side up on a baking sheet.
  • In a medium mixing bowl, combine cream cheese, mayonnaise, hot sauce, half of the chives, and garlic. Stir until smooth. Add chicken and stir to coat.
  • Spoon filling into peppers and bake for 15 minutes. Remove from the oven briefly to sprinkle peppers with shredded cheese and bake for 5 minutes longer until the cheese is melted and bubbly.
  • Remove from the oven, and place 4 peppers in 4 snack containers. Sprinkle with remaining chopped chives.

Notes

To make this recipe vegan/vegetarian, swap the chicken for a vegan alternative or crumbled tofu, and the cheeses and mayo for plant-based alternatives. 

Nutrition

Calories: 306kcal | Carbohydrates: 8g | Protein: 15g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Buffalo Chicken Mini Bell Peppers

Creamy Sweet Potato and Sausage Pasta – My Go-To Meal Prep for Busy Weeks

February 14, 2025 by Nick Quintero Leave a Comment

Creamy Sweetpotato Sausage Pasta (2)

If there’s one meal I find myself making over and over again, it’s this Creamy Sweet Potato and Sausage Pasta. It’s packed with bold flavors from the sausage, a little sweetness from the roasted sweetpotatoes, and a rich, creamy sauce that makes every bite feel indulgent—without being too heavy.

Creamy Sweetpotato Sausage Pasta
Table of Contents
  • Why You’ll Love This Recipe
  • Ingredients
  • How to Make Sweet potato and Sausage Pasta
    • Step 1: Roast the Vegetables
    • Step 2: Cook the Pasta
    • Step 3: Make the Sauce & Combine
  • How to Store & Reheat Sweet potato and Sausage Pasta
  • Easy Swaps & Add-Ons
  • More Pasta Meal Prep Recipes

I first started making this recipe when I was looking for a meal prep option that had plenty of protein, fiber, and flavor but didn’t require me to stand over the stove forever.

Roasting everything on a sheet pan while the pasta cooks keeps the process simple, and the goat cheese melts into a perfect, creamy sauce with no extra effort.

This is the kind of recipe that doesn’t get boring, which is crucial when you’re eating the same meal a few times in a week.

I love how the sweetpotatoes caramelize in the oven, the chicken sausage adds some spice, and the Parmesan brings it all together. Plus, it reheats like a dream, making it perfect for meal prep.

Creamy Sweetpotato Sausage Pasta in meal prep containers

Why You’ll Love This Recipe

  • Simple & Hands-Off: Roast the veggies while the pasta cooks—no need for complicated steps.
  • Great for Meal Prep: Stays fresh in the fridge for days and reheats beautifully.
  • Balanced & Satisfying: A mix of protein, healthy carbs, and fiber keeps you full and fueled.
  • Super Flavorful: The combo of roasted sweet potatoes, chicken sausage, and creamy goat cheese is next-level.

Ingredients

  • 1 pound sweet potatoes, peeled and diced into ½-inch cubes
  • 1 yellow onion, diced into ½-inch cubes
  • 2 to 4 garlic cloves, minced
  • 12 ounces chicken sausage, sliced into coins
  • 2 teaspoons Italian seasoning
  • 3 tablespoons olive oil, divided
  • Salt and pepper to taste
  • 1.5 cups bowtie pasta (12 ounces)
  • 6 ounces goat cheese (from a log, not crumbles)
  • ⅓ cup finely grated Parmesan cheese
  • 2 cups baby spinach, coarsely chopped
  • 1 cup fresh basil, ribboned (optional)
Creamy Sweetpotato Sausage Pasta ingredients

How to Make Sweet potato and Sausage Pasta

Step 1: Roast the Vegetables

  • Preheat the oven to 425°F and line a sheet pan with parchment paper or drizzle with olive oil.
  • Toss the sweet potatoes, onions, and garlic onto the sheet pan and mix it with, Italian seasoning, salt, and pepper.
  • Spread evenly on the sheet pan and roast for 15 minutes.
  • After 15 minutes, remove the sheet pan from the oven and add the sliced chicken sausage, toss everything together, and roast for another 10-15 minutes, until the sweet potatoes are fork-tender.

Step 2: Cook the Pasta

  • While the veggies roast, bring a large pot of salted water to a boil.
  • Cook the bowtie pasta 1 minute less than package instructions for a perfect al dente texture.
  • Reserve 1 cup of pasta water before draining.

Step 3: Make the Sauce & Combine

  • In the same pot, add the drained pasta and spoon the goat cheese over it.
  • Slowly add pasta water, ¼ cup at a time, stirring until the cheese melts into a creamy sauce.
  • Once the pasta and goat cheese mix has cooled, in a large bowl, toss in the roasted sweet potatoes, onions, and sausage.
  • Stir in the Parmesan cheese, baby spinach, and fresh basil. The heat from the pasta will wilt the spinach perfectly.
  • Adjust seasoning to taste and serve warm!
Creamy Sweetpotato Sausage Pasta (3)

How to Store & Reheat Sweet potato and Sausage Pasta

Store:

  • Divide into airtight meal prep containers and refrigerate for up to 4 days.

Reheat:

  • Microwave for 1-2 minutes, stirring halfway through. Add a splash of water or broth if needed to loosen up the sauce.
  • You can also reheat on the stovetop over medium heat with a splash of water for a fresher taste.
Creamy Sweetpotato Sausage Pasta (2)

Easy Swaps & Add-Ons

✅ Use a different pasta: Swap bowtie for penne, rigatoni, or whole wheat pasta.
✅ Make it dairy-free: Substitute goat cheese with a dairy-free alternative like cashew cream.
✅ Try another protein: Use turkey sausage, spicy Italian sausage, or even roasted chickpeas for a vegetarian option.
✅ Boost the veggies: Add mushrooms, bell peppers, or roasted Brussels sprouts.

I’ve been making this Creamy Sweet Potato and Sausage Pasta for years, and every time, it’s just as good as I remember.

It’s the kind of meal that makes weeknight dinners effortless and meal prep exciting—because let’s be honest, no one wants to eat bland, boring food all week.

If you give this a try, let me know how you like it! What’s your favorite meal prep pasta dish?

More Pasta Meal Prep Recipes

  • 30-Minute High-Protein Pasta and Broccoli Meal Prep
  • Buffalo Chicken Pasta Salad
  • 8 Pasta Salads For No-Reheat Meal Preps
  • Green Tuna Pasta Salad Recipe| No Reheat!
  • 15 Best Pasta Meal Prep Recipes
  • Mediterranean Pasta Bake
Creamy Sweetpotato Sausage Pasta (3)

Creamy Sweetpotato and Sausage Pasta

This Creamy Sweetpotato and Sausage Pasta. It’s packed with bold flavors, a little sweetness from the roasted sweet potatoes, and a rich, creamy sauce.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch
Cuisine: American, Mediterranean
Keyword: Pasta, Sausage
Servings: 4 servings
Author: Nick Quintero

Ingredients

  • 1 pound sweet potatoes peeled and diced into ½-inch cubes
  • 1 each yellow onion diced into ½-inch cubes
  • 3 ea garlic cloves minced
  • 12 ounces chicken sausage sliced into coins
  • 2 teaspoons Italian seasoning
  • 3 tablespoons olive oil divided
  • Salt and pepper to taste
  • 1.5 cups bowtie pasta 12 ounces
  • 6 ounces goat cheese from a log, not crumbles
  • ⅓ cup Parmesan cheese finely grated
  • 2 cups baby spinach coarsely chopped
  • 1 cup fresh basil ribboned (optional)
Get Recipe Ingredients

Instructions

Step 1: Roast the Vegetables

  • Preheat the oven to 425°F and line a sheet pan with parchment paper.
  • Toss the sweet potatoes, onions, and garlic with 2 tablespoons of olive oil, Italian seasoning, salt, and pepper.
  • Spread evenly on the sheet pan and roast for 15 minutes.
  • Add the sliced chicken sausage, toss everything together, and roast for another 10-15 minutes, until the sweet potatoes are fork-tender.

Step 2: Cook the Pasta

  • While the veggies roast, bring a large pot of salted water to a boil.
  • Cook the bowtie pasta 1 minute less than package instructions for a perfect al dente texture.
  • Reserve 1 cup of pasta water before draining.

Step 3: Make the Sauce & Combine

  • In the same pot, add the drained pasta and crumble the goat cheese over it.
  • Slowly add pasta water, ¼ cup at a time, stirring until the cheese melts into a creamy sauce.
  • Toss in the roasted sweet potatoes, onions, and sausage.
  • Stir in the Parmesan cheese, baby spinach, and fresh basil. The heat from the pasta will wilt the spinach perfectly.
  • Adjust seasoning to taste and serve warm!

Nutrition

Serving: 1meal
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Creamy Sweetpotato and Sausage Pasta (1)

25 High Protein Beef Meal Prep Recipes

February 10, 2025 by Nick Quintero 2 Comments

25 High Protein Beef Meal Prep Recipes

In most cases, people have a tendency to meal prep chicken because it is reasonably priced, fast to cook and, depending on the cut of chicken, low in fat and high in protein.

But, despite all of the ways you can make chicken absolutely delicious there still needs to be more variety to your weekly meals. In comes our second favorite protein choice, beef.

25 High Protein Beef Meal Prep Recipes
Table of Contents
  • Korean Beef Brisket Meal Prep Bowls
  • Sheet Pan Chipotle Eye Round Roast
  • Korean Beef Bowls
  • Slow Cooker Asian Pot Roast
  • Teriyaki Beef Zoodles
  • Crockpot Pumpkin Chili
  • Grilled Steak and Garlic Roasted Potato Meal Prep
  • Jalapeno Sliders With Sweet Potato Buns 
  • Whole30 Pumpkin Mustard Stuffed Cabbage
  • Steak Fajita Recipe
  • Low Carb Beef & Broccoli Stir Fry
  • One Pan Paleo Beef Stroganoff
  • 10 Minute Chili Meal Prep
  • Low Carb Crockpot Beef Ragu
  • Pepper Steak
  • 30 Minute Ginger Beef
  • Sheet Pan Steak Fajitas
  • Slow Cooker Balsamic Glazed Roast Beef
  • Shepards Pie
  • Cajun Steak With Apricot Orange Glaze
  • One Skillet Italian Beef & Rice Bake
  • 30 Minute Philly Cheesesteak Hamburger Helper
  • Steak Burrito Bowl
  • Mozzarella Stuffed Meatballs
  • How to Cook Steak in the Air Fryer

There is such a wide variety of cuts when it comes to beef. Some leaner for those looking for a lower calorie option and some higher in fat for those on a keto, whole30 or paleo diet. But regardless of the cut used below these 25 high protein beef meal prep recipes are quick, easy and sure to leave your taste buds satisfied!

PRO TIP: used tougher cuts of meat (cheaper cuts) in crockpot recipes. It will save you money and still leave you with a tender and delicious recipe for the week!

Slow Cooker Beef Ragu

Slow Cooker Beef Ragu Pasta Meal Prep

Korean Beef Brisket Meal Prep Bowls

Sheet Pan Chipotle Eye Round Roast

Sheet Pan Chipotle Eye Round Roast Meal Prep Idea

Korean Beef Bowls

Related: Which Oil Should You Use to Cook With? It depends... Click HERE to read more

Slow Cooker Asian Pot Roast

Asian Style Slow Cooker Pot Roast Meal Prep Idea

Teriyaki Beef Zoodles

Crockpot Pumpkin Chili

Crockpot Pumpkin Chili Meal Prep Recipe

Grilled Steak and Garlic Roasted Potato Meal Prep

steak potatoes broccoli

Related: Meal Prep Recipes that you can make on the grill. CLICK HERE for more recipe ideas. These would be perfect for Memorial Day and 4th of July!

Jalapeno Sliders With Sweet Potato Buns 

Paleo Jalapeno Burger

Whole30 Pumpkin Mustard Stuffed Cabbage

stuffed cabbage rolls

Steak Fajita Recipe

Low Carb Beef & Broccoli Stir Fry

Low Carb Beef & Broccoli Stir Fry Meal Prep

One Pan Paleo Beef Stroganoff

One Pan Paleo Beef Stroganoff - 1

10 Minute Chili Meal Prep

10 Minute Chili Meal Prep

Low Carb Crockpot Beef Ragu

Low Carb Crockpot Beef Ragu Meal Prep Idea

Pepper Steak

30 Minute Ginger Beef

Ginger Beef Recipe

Sheet Pan Steak Fajitas

Slow Cooker Balsamic Glazed Roast Beef

Shepards Pie

Cajun Steak With Apricot Orange Glaze

One Skillet Italian Beef & Rice Bake

30 Minute Philly Cheesesteak Hamburger Helper

Steak Burrito Bowl

Mozzarella Stuffed Meatballs

How to Cook Steak in the Air Fryer

Viral Air Fryer Steak Hack - How to cook a steak in the air fryer, from frozen.

🥩 How To:

  1. Pre-heat the air fryer.
  2. Oil and salt your steak
  3. Cook at 380 degrees for 8-10 minutes per side depending on the thickness (I did 10 min per side with a 1.5” thick steak)

That’s it… Be sure to let it rest before slicing and I like to add a little more flakey salt to finish it off. Perfectly medium-rare! 🤤

Freeze-Friendly Instant Pot Steakhouse Chili

February 7, 2025 by Nick Quintero Leave a Comment

Freeze-Friendly Instant Pot Steakhouse Chili

Who's ready for a simple, freezer-friendly chili recipe? We're giving you exactly that with our Instant Pot steakhouse chili! It's a high-protein meal prep that's healthy, full of hearty and comforting ingredients that come together for tasty flavor bursts.

PLUS, it won't ruin a gluten-free diet. Our freeze-friendly instant pot steakhouse chili is done in under an hour thanks to the handy dandy instant pot. Don't have an instant pot?

No worries - you can make this recipe in a crockpot, but it will take longer to cook. Either way, cooking the recipe is worth the effort because you can freeze it and enjoy it anytime, even on National Chili Day!

Freeze-Friendly Instant Pot Steakhouse Chili

Let the Instant Pot do all the work for an ultra-tender steakhouse-inspired chili that reheats in a pinch on busy days. This high protein stick-to-your-ribs chili is full of tender veggies and beans for a balanced meal that is ready in under an hour!  

How long will Freeze-Friendly Instant Pot Steakhouse Chili last?

Once cooked, steakhouse chili lasts for 3 to 4 days in the refrigerator. Anything beyond that timeframe means it's freezer time!

So if you don't plan on freezing Instant Pot steakhouse chili, be sure to store it in an airtight container for optimum freshness. We recommend the Good Cook Meal Prep containers for storage. 

Can Freeze-Friendly Instant Pot Steakhouse Chili be frozen?

It sure can! We designed this recipe that way for your convenience! You can store the chili in freezer bags or meal prep containers. If you opt for the latter, make sure they're freezer-friendly.

Freeze-Friendly Instant Pot Steakhouse Chili

Freeze-Friendly Instant Pot Steakhouse Chili Ingredients: 

  • 1 tablespoon olive oil  
  • 1 ½ lbs. beef stew meat (also labeled as stew beef)
  • 1 green pepper, chopped 
  • 1 small white onion, chopped 
  • 1 cup chopped celery  
  • 1 (15 oz) can pinto beans, drained  
  • 1 (24 oz) can diced tomatoes, drained 
  • ½ cup beef stock  
  • ¼ gluten-free Worcestershire sauce  
  • 2 tablespoon tomato paste  
  • 1 tablespoon ground cumin  
  • 2 teaspoon chili powder  
  • 1 teaspoon dried oregano  
  • 1 teaspoon smoked paprika  
  • ½ teaspoon garlic powder  
  • 1 teaspoon sea salt  

For Serving  

  • ¼ cup chopped green onion  
  • ½ cup sour cream  
  • ½ cup shredded cheddar cheese  
Freeze-Friendly Instant Pot Steakhouse Chili

How do you make Freeze-Friendly Instant Pot Steakhouse Chili?

  • Our instant pot steakhouse chili is a breeze to make since the instant pot does all the work for you. All you do is add ingredients, let them cook, and you have delicious, freezer-friendly chili in under one hour!
  • Start with the "sauté" setting on the instant pot and add oil. Let the oil heat for 2 minutes, then add stew meat. The meat only needs 8 minutes to brown, but make sure to stir it to prevent sticking.
  • After the beef gets nice and brown, press "cancel." Add the onion, bell peppers, celery, tomatoes, Worcestershire sauce, and beef stock along with seasonings to beef inside of the instant pot.
  • Lock the lid, close the vent valve, and let all of that savory goodness cook for 30 minutes. After 30 minutes, your home will smell like a Sunday family dinner gathering! Now it's time to release pot vent pressure.
  • Add the beans to your steakhouse chili, allowing them to heat up for 2 minutes. Your freeze-friendly instant pot steakhouse chili is now ready to enjoy or store away once cooled.
Freeze-Friendly Instant Pot Steakhouse Chili

How to portion Freeze-Friendly Instant Pot Steakhouse Chili?

After the chili cools or is defrosted, divvy up 4-8 cups of chili into four microwave-safe meal prep containers.

Don't forget half a cup of sour cream and shredded cheese on the side!

Freeze-Friendly Instant Pot Steakhouse Chili

More instant pot chili or soup meal prep recipes:

Here are more effortless and freezer-friendly meal prep recipes to keep your belly warm and satisfied!

  • Instant Pot Beef Barbacoa 
  • White Chicken Chili
  • Instant Pot Minestrone Soup
  • Instant Pot Chicken Enchilada Soup
  • Spicy Italian Sausage and Tortellini Soup
  • Instant Pot Paleo Butternut Squash Risotto
  • Chicken Pot Pie Stew
Freeze-Friendly Instant Pot Steakhouse Chili

Other tips for making Freeze-Friendly Instant Pot Steakhouse Chili:

  • How to freeze your steakhouse chili: Wait for the chili to cool to room temperature, then ladle single servings into freezer gallon bags or freezer-friendly containers. 
  • Let frozen steakhouse chili thaw for 24 hours before reheating. You can also thaw it out in a crockpot or regular pot. 
  • If you don't have an instant pot, you can make freeze-friendly instant pot steakhouse chili in a crockpot. Cook on low for 7-8 hours or on high for 4-5 hours using a crockpot.
  • Using an instant pot is convenient and easy, but people make mistakes, so avoid instant pot usage mistakes by reading our guide on using instant pots here.
Freeze-Friendly Instant Pot Steakhouse Chili
Freeze-Friendly Instant Pot Steakhouse Chili

Freezer Friendly Instant Pot Steakhouse Chili

Let the instant pot do all the work for an ultra-tender steakhouse inspired chili that reheats in a pinch on busy days. This high protein stick-to-your-ribs chili is full of tender veggies and beans for a balanced meal that is ready in under an hour!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American, Mexican
Keyword: Chili, dinner, gluten free, instant pot, lunch, Steak
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 ½ lbs. beef stew meat
  • 1 medium green pepper chopped
  • 1 small white onion chopped
  • 1 cup chopped celery
  • 15 ounces canned pinto beans, drained
  • 24 ounces canned diced tomatoes, drained
  • ½ cup beef stock
  • ¼ cup gluten-free Worcestershire sauce
  • 2 tablespoon tomato paste
  • 1 tablespoon ground cumin
  • 2 teaspoon chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • 1 teaspoon sea salt

For Serving

  • ¼ cup chopped green onion
  • ½ cup sour cream
  • ½ cup shredded cheddar cheese
Get Recipe Ingredients

Instructions

  • Press Sauté setting on instant pot and add oil. Heat for 2 minutes. Add stew meat and brown for 8 minutes, stirring occasionally.
  • Press cancel and add seasonings, onion, bell pepper, celery, tomatoes, beef stock, and Worcestershire sauce. Lock lid and close vent valve. Press Manual setting for 30 minutes.
  • After the timer goes off, allow pressure to naturally release before opening the vent valve and releasing the remaining pressure. Remove lid and stir in beans. Allow beans to heat in hot chili for 2 minutes.
  • To Freeze: once chili has cooled to room temperature, pour into a 1-gallon zip-top bag and freeze flat. Thaw 24 hours before reheating.
  • To Refrigerate: Ladle chili into the large compartments of 4 MPOF teal containers. Add a small cup of sour cream to small compartments and a small cup of shredded cheese and green onion next to it. Refrigerate until serving.

Video

Nutrition

Calories: 561kcal | Carbohydrates: 31g | Protein: 48g | Fat: 26g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Freeze-Friendly Instant Pot Steakhouse Chili

The Best Chicken Meal Prep Recipes of 2025

February 4, 2025 by Nick Quintero Leave a Comment

25 High Protein Chicken Meal Prep Recipes

Chicken Meal Prep Recipes are crowd-pleasers and these 25 of our favorites will keep away dinnertime boredom!

Chicken is considered a healthy and relatively low-fat source of protein, one that's high in nutrients, vitamins, and amino acids. It's widely available, so many people like it (including kids), and it goes with just about every vegetable and flavor combination you can think of. Chicken is easy to pair with many vegetables and it easily takes on the desired flavors without an overwhelming taste.

Table of Contents
  • Marry Me Chicken
  • Crockpot Mississippi Chicken Thighs with Noodles
  • Sheet Pan Bruschetta Chicken
  • Jalapeno Buffalo Chicken Casserole  
  • No Peek Chicken and Rice Casserole
  • Thai Basil Chicken
  • Chicken Marsala Meatballs
  • Avocado Chicken Summer Rolls
  • Broccoli Cheddar Stuffed Chicken Breast and Rice Pilaf
  • Korean BBQ Chicken Thighs
  • Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli
  • BBQ Pulled Chicken Sweet Potatoes
  • Moroccan Chicken
  • Orange Chicken
  • Buffalo Chicken Stuffed Peppers
  • Hawaiian Chicken Teriyaki Skewer
  • Whole30 Bacon Chicken Ranch
  • Kung Pao Chicken
  • Chicken Tikka Masala
  • Chicken Penne with Asparagus and Pistachios
  • Balsamic Caprese Chicken
  • Hawaiian Chicken Tenders
  • Thai Red Curry Chicken
  • Almond Butter Chicken Thighs
  • Parmesan Chicken Tenders
  • Instant Pot Honey Sesame Chicken
  • Air Fryer Firecracker Chicken
  • Even more tasty chicken recipes for meal prep:

There are a plethora of ways to prepare chicken due to its versatility: grilled, on the stove, in the oven, deep fried, air fried, instant pot, and so many other ways. We have put together our top 23 chicken recipes for you and your family to enjoy.

Marry Me Chicken

At its core, the recipe is a straightforward concoction of juicy chicken breasts, seared to perfection and bathed in a luxurious sauce of heavy cream, Parmesan cheese, sun-dried tomatoes, and a blend of herbs that promises a taste so divine, it could lead to proposals of marriage. LOL!

image via Little Sunny Kitchen

Crockpot Mississippi Chicken Thighs with Noodles

Crockpot Mississippi Chicken Thighs rely on some great shortcuts for a flavorful meal that cooks while you work!

Calories: 538kcal | Carbohydrates: 56g | Protein: 29g | Fat: 22g

Mississippi Chicken Thighs

Sheet Pan Bruschetta Chicken

It's like your favorite appetizer meets chicken for an awesome meal prep recipe.
(Protein: 27 grams, CarbohydratesL 21 grams, Fat: 27 grams)

Jalapeno Buffalo Chicken Casserole  

Buffalo chicken casserole gets kicked up with jalapenos. Such a good chicken meal prep recipe!
(Protein: 53 grams, Carbohydrates: 16 grams, Fat: 24 grams)

No Peek Chicken and Rice Casserole

No Peek Chicken and Rice is a set-it-and-forget it kind of recipe. And it’s true to its name: put the ingredients all together in a casserole dish, cover it with foil, and pop it in the oven. No peeking, because you don’t need to!

Thai Basil Chicken

Fresh and vibrant flavors characterize this chicken meal prep recipe.
(Protein 41 grams, Carbohydrates 22 grams, Fat 12 grams)

Chicken Marsala Meatballs

Chicken Marsala Meatballs swaps chicken breasts for ground chicken for a fun twist on an Italian-American classic. Easy and fun dinner meal prep!

Calories: 662kcal | Carbohydrates: 28g | Protein: 44g | Fat: 38g

chicken marsala meatballs meal prep

Avocado Chicken Summer Rolls

Regardless of the time of year, this chicken meal prep is light, refreshing, and crunchy-delicious.
(Protein: 18 grams, Carbohydrates 39 grams, Fat: 22 grams)

Broccoli Cheddar Stuffed Chicken Breast and Rice Pilaf

Loaded with protein, these stuffed chicken breasts are full of surprises.
(Protein: 51 grams – Carbohydrates: 40 grams – Fat: 30 grams)

Korean BBQ Chicken Thighs

Korean BBQ goes chicken meal prep that the whole family will love. Serve with broccoli or even green beans.
(Protein: 27 grams – Carbohydrates: 51 grams – Fat: 17 grams)

Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli

Sheet pan lemon ricotta chicken and roasted broccoli is your new favorite dinner, full of bright flavors in a light creamy sauce!

Calories: 617kcal | Carbohydrates: 55g | Protein: 44g | Fat: 25g

Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli

BBQ Pulled Chicken Sweet Potatoes

Pulled chicken is awesome on its own, but these two sides (sweet potatoes and slaw) make it even better.
(Protein: 54 grams – Carbohydrates: 37 grams – Fat: 16 grams)

Moroccan Chicken

You can make this one for company, or eat it with your family--it's just that versatile.
(Protein: 41 grams – Carbohydrates: 32 grams – Fat: 21 grams)

Orange Chicken

Chicken and orange make for a bright and zippy chicken meal prep, with some Asian flavors.
(Protein 52 grams – Carbohydrates 64 grams – Fat 19 grams)

Buffalo Chicken Stuffed Peppers

Buffalo chicken gets the stuffed pepper treatment!
(Protein 31 grams, Carbohydrates 15 grams, Fat 17 grams)

Hawaiian Chicken Teriyaki Skewer

Fire up the grill for these tasty, zippy chicken skewers.
(Protein 27 grams – Carbohydrates 19 grams – Fat 2 grams)

Whole30 Bacon Chicken Ranch

Bacon. Ranch. Chicken. 'Nuff said. Such a good combo. And Whole30!
(Protein: 43 grams – Carbohydrates: 30 grams – Fat: 22 grams)

Kung Pao Chicken

Can't skip the Asian flavors when it comes to chicken meal preps. Try this!
(Protein: 59 grams – Carbohydrates: 39 grams – Fat: 16 grams)

Chicken Tikka Masala

Make this Indian chicken dish; it's better than takeout any day. Another chicken meal prep winner.
(Protein: 40 grams – Carbohydrates: 67 grams – Fat: 20 grams)

Chicken Penne with Asparagus and Pistachios

Chicken and pasta together are crowd-pleasers. The pistachios add a nice crunch.
(Protein: 52 grams – Carbohydrates: 69 grams – Fat: 21 grams)

Balsamic Caprese Chicken

We love this one in the summer with fresh tomatoes, but it's a delicious chicken meal prep recipe any time of year.
(Protein: 41 grams – Carbohydrates: 30 grams – Fat: 13 grams)

Hawaiian Chicken Tenders

Pineapple and chicken are so sweet together, literally. Broccoli keeps it balanced.
(Protein: 33 grams – Carbohydrates: 72 grams – Fat: 9 grams)

Thai Red Curry Chicken

Curry chicken can be yours in no time flat in this chicken meal prep recipe.
(Protein: 37 grams – Carbohydrates: 42 grams – Fat: 26 grams)

Almond Butter Chicken Thighs

Who knew your jar of almond butter could make an amazing add to chicken?
(Protein: 26 grams – Carbohydrates: 21 grams – Fat: 33 grams)

Parmesan Chicken Tenders

Kids will love this! Serve with veggies and maybe even a honey mustard dip!
(Protein: 36 grams – Carbohydrates: 16 grams – Fat: 6 grams)

Instant Pot Honey Sesame Chicken

It wouldn't be a list of our favorite recipes with chicken without a trusty Instant Pot recipe!
(Protein: 55 grams, Carbohydrates: 82 grams, Fat: 11 grams)

Air Fryer Firecracker Chicken

Spicy! Tender! The air fryer does amazing things with this chicken meal prep recipe.
(Protein: 51 grams – Carbohydrates: 39 grams – Fat: 11 grams)

Even more tasty chicken recipes for meal prep:

  • Slow Cooker Creamy Chicken Enchiladas (Enchiladas Suizas)
  • Chicken Quinoa Tabbloueh Bowls
  • Chicken Fried Rice for Meal Prep
  • Buffalo Chicken Pasta Salad
  • Easy Chicken Jambalaya
  • Whole30 Sheet Pan Chicken and Veggies

11 Memorial Day Grilling Recipes - Meal Prep on the Grill

January 29, 2025 by Nick Quintero Leave a Comment

Memorial Day Grilling

Memorial Day is coming up, and it’s the perfect time to bring out the grill.

In the United States, we celebrate Memorial Day annually on the last Monday of May to honor and remember military personnel who have served our country. It’s also the unofficial start of summer, which means grilling season is officially here.

Whether you're hosting a backyard BBQ or just looking for easy meal prep ideas that capture the flavors of summer, I’ve got you covered. Below, you’ll find 11 delicious grilling recipes—all of which can be prepped in advance so you can spend more time enjoying the day and less time cooking.

Why Meal Prep for Memorial Day?

Grilling on Memorial Day doesn’t have to mean spending the entire day in the kitchen. With a little meal prep, you can:

  • Save time by marinating meats, chopping veggies, and preparing sides ahead of time
  • Reduce stress by having everything ready before guests arrive
  • Eat healthier by skipping last-minute takeout and enjoying homemade, protein-packed meals
  • Make cleanup easier with pre-prepped meals that minimize mess on the grill

Memorial Day Meal Prep Tips

  • Marinate the Night Before - Flavors develop best when they have time to soak in. Prep your marinades the night before and let meats or veggies sit overnight in the fridge.
  • Pre-Cut and Skewer Your Veggies - Chop onions, bell peppers, mushrooms, and zucchini ahead of time and store them in containers. Want to take it a step further? Assemble skewers in advance so they’re ready to throw on the grill.
  • Make-Ahead Sides - Potato salad, pasta salad, coleslaw, and fruit salad all taste better when made in advance. Get these out of the way the day before so you can focus on the grill.

Here are 11 of our favorite ways to fire up the grill and kick off summer!

Table of Contents
  • Why Meal Prep for Memorial Day?
  • Memorial Day Meal Prep Tips
  • Here are 11 of our favorite ways to fire up the grill and kick off summer!
    • Steak Fajitas
    • Grilled Halloumi & Watermelon Salad
    • Pesto Beef Kabobs
    • Teriyaki Salmon & Pineapple Skewers
    • Healthy Homemade Ranch Dressing
  • Grill Basket Sausage and Peppers
    • Vegetarian Chorizo & Quinoa Stuffed Peppers
    • Pork Burger w/ Eggplant Buns
    • Mexican Street Corn Dip
    • Bacon Jalapeno Poppers
    • Grilled Steak & Garlic Roasted Potatoes
    • Grilled Halloumi & Summer Squash Kabob

Steak Fajitas

This deliciously marinated, grilled steak and fresh veggie steak fajita meal prep recipe is sure to make your mouth water! A new twist on a Memorial Day grilling recipe!

(Carbs: 38g - Protein: 34g - Fat: 37g) 

Grilled Halloumi & Watermelon Salad

A light and refreshing summer salad that comes together so quickly. Grilled halloumi adds some flavor and it's then layered with sweet watermelon and creamy avocado.

(Carbs: 27g - Protein: 13g - Fat: 28g) 

Related: Father's Day Grilling Recipes

Pesto Beef Kabobs

Beef kabobs dressed with an easy pesto sauce. Make this keto-friendly main dish on the grill or on a grill pan.

(Carbs: 7g - Protein: 37g - Fat: 40g) 

Teriyaki Salmon & Pineapple Skewers

Colorful salmon and pineapple skewers get dressed up with a healthier teriyaki sauce. Get creative and add your favorite vegetables for a great Memorial Day grilling recipe. Or bake everything on a sheet pan for an easy weeknight dinner.

(Carbs: 30g - Protein: 33g - Fat: 18g) 

Healthy Homemade Ranch Dressing

DIY Healthy Homemade Ranch Dressing that you can make ahead and store in your fridge. You definitely need to have a handful of sauces to flavor your meal preps.

(Carbs: 4g - Protein: 6g - Fat: 1g)

Grill Basket Sausage and Peppers

Grill Basket Sausage and Peppers. Make grilling quick and easy with a simple accessory—the grill basket! Serve with rice, potatoes, or on its own.

Calories: 260kcal | Carbohydrates: 11g | Protein: 14g | Fat: 19g 

Vegetarian Chorizo & Quinoa Stuffed Peppers

You won’t miss the meat with this smoky and spicy vegetarian stuffed peppers! Quinoa and soy chorizo provide a hearty texture along with fire-roasted corn for a Southwestern-inspired dish that works great as a side to all your Memorial Day grilling recipes.

(Carbs: 57g - Protein: 14g - Fat: 14g) 

Related: How to Perfectly Grill Vegetables Every Time!

Pork Burger w/ Eggplant Buns

Get creative with your Memorial Day grilling! Pork burgers topped with grilled zucchini and sandwiched in an eggplant bun make for a delicious Whole30 (and Keto) compliant meal.

(Carbs: 11g - Protein: 39g - Fat: 45g) 

Mexican Street Corn Dip

This hearty gluten-free Mexican street corn dip is incredibly flavorful. Grill the corn, and the mayonnaise and sour cream add fat to satisfy a snack craving. Such a great add to Memorial Day grilling recipe repertoire.

(Carbs: 24g - Protein: 4g - Fat: 20g) 

Bacon Jalapeno Poppers

If you’re in need of a keto-friendly snack to get you over the midday slump, these bacon-wrapped jalapeño poppers will satisfy with smoky bacon and cream cheese!

(Carbs: 4g - Protein: 14g - Fat: 24g)

Grilled Steak & Garlic Roasted Potatoes

Rib eye steaks are hand rubbed and grilled to perfection in this easy recipe! Serve with a side of roasted garlic and thyme potatoes and a steamed vegetable for a hearty meal.

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

Grilled Halloumi & Summer Squash Kabob

Perfect for summer, this meal is delicious and served warm or chilled for those scorching hot summer days.

(Carbs: 41g - Protein: 32g - Fat: 40g) 

Pro Tip: Using oil is crucial when grilling vegetables because it helps prevent sticking, enhances flavor, and promotes even cooking. By coating vegetables with oil, you ensure they remain moist and develop a deliciously crisp exterior without burning. Different oils have varying smoke points, which determine their suitability for high-heat grilling.

For instance, oils like avocado and grapeseed oil are excellent for grilling due to their high smoke points, while olive oil adds a delightful flavor but should be used at moderate temperatures.

To learn more about the different types of cooking oils and how to use them effectively, check out this informative article: Types of Cooking Oil to Use.

Asian-Inspired Brothy Beef Soup - Freezer-Friendly

January 27, 2025 by Nick Quintero Leave a Comment

Freezer-Friendly Beef Soup - Asian-inspired poured into the bowl

I love a good soup recipe! Especially when it's cold outside and there is a fire going. There’s just nothing like a warm, comforting bowl of soup to make everything feel a little bit better.

Freezer-Friendly Beef Soup - Asian-inspired

This Brothy Beef Soup is one of my new favorite recipes for those chilly days when I’m craving something cozy yet light. It’s inspired by Vietnamese flavors, with bold notes of lemongrass, cilantro, and watercress, and it comes together in under 30 minutes!

Not only is this soup incredibly flavorful, but it’s also packed with nutrients to keep you feeling your best. Whether you’re enjoying it as a light lunch or a satisfying dinner, this soup hits the spot without weighing you down.

Table of Contents
  • What Makes This Soup So Special
  • Ingredients You’ll Need
  • Tips for Success
  • How to Freeze Brothy Beef Soup
  • How to Reheat Brothy Beef Soup
  • Swap Ideas: Make It Your Own
  • More Freezer Friendly Soup Recipes:

What Makes This Soup So Special

This isn’t your typical beef soup. The fragrant lemongrass adds a citrusy brightness, while the cilantro and watercress bring a fresh, herby kick. The lean ground beef gives it heartiness without being heavy, making this the perfect balance of comfort and nourishment. Plus, the savory depth of fish sauce ties it all together for an authentic touch.

Ingredients You’ll Need

Here’s what you’ll need to bring this flavorful soup to life:

  • 2 stalks lemongrass
  • 2 cups cilantro, stems and leaves reserved separately
  • 1 pound 93% lean ground beef
  • 4 tablespoons fish sauce, divided
  • Salt and pepper, to taste
  • 3 tablespoons olive oil
  • 4 shallots, diced
  • 2 cups watercress

Tips for Success

  • Customize the Greens: If watercress isn’t your thing, you can substitute baby spinach, arugula, or even kale. Just adjust the cooking time for heartier greens.
  • Boost the Flavor: If you have a favorite broth on hand, feel free to use it in place of water for an even richer taste.
  • Meal Prep Friendly: This soup reheats beautifully, making it a great option for meal prep. Store leftovers in an airtight container in the fridge for up to 3 days.

How to Freeze Brothy Beef Soup

One of the best parts about this soup is how well it freezes, making it perfect for meal prep or a quick meal on a busy day.

Steps to Freeze:

  1. Let the soup cool completely to room temperature. This prevents condensation, which can cause freezer burn.
  2. Portion the soup into freezer-safe containers or heavy-duty freezer bags. Be sure to leave about an inch of space at the top to allow for expansion as it freezes.
  3. Label the containers with the date and name of the dish. The soup will stay fresh for up to 3 months in the freezer.

Pro Tip: Freeze individual portions for easy reheating. This way, you can grab just the right amount for a single meal.

How to Reheat Brothy Beef Soup

Reheating this soup is simple and ensures you get all those bold flavors back without losing the delicate textures.

From the Fridge:

  1. Pour the soup into a saucepan.
  2. Heat over medium heat, stirring occasionally, until warmed through.

From the Freezer:

  1. Thaw the soup overnight in the fridge or use the defrost setting on your microwave if you’re in a hurry.
  2. Reheat in a saucepan on medium heat until hot, stirring occasionally.

Pro Tip: Avoid boiling the soup when reheating to preserve the fresh flavor of the cilantro and watercress.

Swap Ideas: Make It Your Own

This soup is incredibly versatile, and you can easily tailor it to fit your tastes or what you have on hand.

Protein Swaps:

  • Ground Turkey or Chicken: For a lighter version, swap the beef for ground turkey or chicken.
  • Tofu or Mushrooms: For a plant-based option, skip the meat and use firm tofu cubes or diced mushrooms.

Greens Swaps:

  • Spinach or Arugula: Use baby spinach or arugula if you don’t have watercress.
  • Kale or Swiss Chard: For a heartier green, chop kale or Swiss chard and add it to the soup earlier in the cooking process.
  • Cilantro: If you taste soap when you're eating cilantro, try swapping that out for parsley

Flavor Boosters:

  • Ginger: Add a slice of fresh ginger to the broth for an extra zing.
  • Stock: Use beef or chicken stock instead of water for a richer base.
  • Chili: For a kick of heat, add sliced red chili or a dash of chili oil before serving.

Carb Pairings:

  • Rice: White or brown rice is a classic choice to serve alongside or in the soup.
  • Noodles: Vermicelli or udon noodles work beautifully with the broth.

More Freezer Friendly Soup Recipes:

  • Crockpot Golden Lentil Soup
  • Paleo Chicken Soup with Kale
  • Vegan Minestrone Soup
  • Easy White Chicken Chili (Healthy + Gluten Free)
  • Homemade Tomato Soup With Lentils (Freezer-Friendly)
  • Cozy Vegan Butternut Squash Soup (Freezer-Friendly!)
Freezer-Friendly Beef Soup - Asian-inspired poured into the bowl

Freezer-Friendly Beef Soup - Asian-inspired

This Brothy Beef Soup is one of my go-to recipes for those chilly days when I’m craving something cozy yet light. It’s inspired by Vietnamese flavors, with bold notes of lemongrass, cilantro, and watercress, and it comes together in under 30 minutes!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 22 minutes minutes
Total Time: 30 minutes minutes
Course: dinner
Cuisine: Asian
Keyword: soup
Servings: 4 servings
Calories: 266kcal
Author: Nick Quintero

Ingredients

  • 2 stalks lemongrass cut into 3" pieces
  • 2 cups cilantro stems and leaves reserved separately
  • 1 pound lean ground beef
  • 4 tablespoons fish sauce divided
  • Salt and pepper to taste
  • 3 tablespoons olive oil
  • 4 ea shallots diced
  • 2 cups watercress
Get Recipe Ingredients

Instructions

Prepare the Aromatics

  • Start by bruising the lemongrass with the back of a knife or a meat tenderizer to release its aromatic oils. Cut it into 2-inch pieces. Separate the cilantro leaves from the stems, then rough chop the leaves and set them aside.

Mix the Beef

  • In a bowl, combine the minced cilantro stems, ground beef, 2 tablespoons of fish sauce, and 1 teaspoon of black pepper. Mix until everything is well incorporated.

Cook the Soup

  • Heat the olive oil in a large saucepan over medium heat. Add the shallots and lemongrass, cooking until the shallots are translucent, about 3 minutes. Add the beef mixture to the pan, stirring to break it into small pieces as it cooks.

Simmer the Broth

  • Add 4 cups of water (or 6 if your pot allows), 1 teaspoon of salt, and bring the mixture to a boil. Reduce the heat to a lively simmer and cook for 10 minutes, allowing the flavors to meld together. Stir in the remaining fish sauce and adjust seasoning as needed.

Add the Greens

  • Just before serving, stir in the watercress and rough chopped cilantro leaves. They’ll wilt beautifully in the hot broth, adding fresh flavor and a vibrant pop of color.

Video

Nutrition

Serving: 1cup | Calories: 266kcal | Carbohydrates: 3g | Protein: 26g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 0.4g | Cholesterol: 70mg | Sodium: 1499mg | Potassium: 600mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 1085IU | Vitamin C: 10mg | Calcium: 49mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Freezer-Friendly Brothy Beef Soup - Asian-inspired

Sheet Pan Omelet - That Doubles as a Breakfast Wrap

January 23, 2025 by Nick Quintero Leave a Comment

meal prep on fleek - Sheet Pan Omelet Cut in Half

It's so funny... I usually meal prep all of these ingredients separately. I meal prep breakfast burritos AND I meal prep sheet pan omelets. Then I saw someone wrap their omelet in a tortilla and BAM, here we go. Genius.

meal prep on fleek - Sheet Pan Omelet Cut in Half
Table of Contents
  • I think you'll love this recipe because:
  • Sheet Pan Omelet Ingredients:
  • Instructions
  • How to Store
  • How to Serve
  • Swaps and Additions

There’s nothing like starting your day with a satisfying, protein-packed breakfast that’s as easy to make as it is delicious. This sheet pan breakfast wrap recipe is perfect for busy mornings, meal prep, or feeding a hungry crowd. With minimal prep and a whole lot of flavor, it’s sure to become your go-to breakfast solution.

Using simple ingredients like eggs, fresh vegetables, and sausage, this dish comes together in just 30 minutes—and the best part? It all bakes on a single sheet pan! That means less cleanup, more time to enjoy your morning, and plenty of leftovers for the week.

I think you'll love this recipe because:

  • Effortless Prep: No need to cook everything separately—just chop, mix, and bake!
  • Meal Prep-Friendly: Make a big batch and enjoy easy, grab-and-go breakfasts all week long.
  • Customizable: Swap in your favorite veggies or protein to suit your taste buds.
  • Perfect for Wrapping: Once baked, this makes the ideal filling for breakfast wraps, burritos, or even tacos.

Sheet Pan Omelet Ingredients:

  • 18 large eggs
  • ½ cup milk
  • ½ yellow onion, diced
  • 1 bell pepper, diced
  • 1 cup spinach, roughly chopped
  • 1 package breakfast sausage links, sliced into bite-sized pieces
  • Salt and pepper, to taste
  • 10 tortillas, burrito size

Instructions

  1. Preheat the oven: Set your oven to 350°F and lightly coat a 9x13-inch sheet pan with cooking spray.
    • Note: the 9x13 is usually deeper than the 18x26. You'll need to make sure your sheet pan can hold 18 eggs otherwise you'll need to make two batches
  2. Prep the ingredients: Chop your veggies and sausage. Then crack the eggs into a large bowl and whisk together with the milk, salt, and pepper until light and frothy.
  3. Assemble the pan: Spread the diced onion, bell pepper, spinach, and sliced sausage evenly across the prepared sheet pan.
  4. Pour the eggs: Slowly pour the whisked eggs over the ingredients, ensuring everything is evenly coated.
  5. Bake: Place the sheet pan in the oven and bake for 20–25 minutes, or until the eggs are set. To test for doneness, insert a toothpick into the center—if it comes out clean, it’s ready!
  6. Slice and serve: Let the omelet cool for a few minutes before slicing into squares or rectangles. Enjoy as-is or roll them up in your favorite wraps or tortillas for a portable breakfast!

How to Store

This recipe is perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4 days. When ready to eat, reheat in the microwave for 1–2 minutes or enjoy cold—yes, it’s that good even without reheating!

Or, you could wrap each one in a paper towel, put them into a freezer bag, and freeze for up to 3 months.

How to Serve

This sheet pan omelet works wonderfully on its own, but it’s even better rolled up in a tortilla as a breakfast wrap. Add some hot sauce, salsa, or avocado slices for some extra flavor. You can also serve it alongside fresh fruit or a side of roasted potatoes.

Swaps and Additions

  • Vegetables: Swap the bell pepper for zucchini, mushrooms, or tomatoes.
  • Protein: Substitute sausage with bacon, ham, or even smoked salmon.
  • Cheese: Add a sprinkle of shredded cheddar or crumbled feta on top before baking.
  • Dairy-Free: Use almond milk or oat milk instead of regular milk.

I’ve learned that simplicity and versatility are key. This recipe ticks both boxes. It’s a breeze to prepare, reheats like a dream, and can be enjoyed in so many ways. Whether you’re fueling up for a busy day or packing a breakfast to-go, these sheet pan wraps have you covered.

Have you tried making a sheet pan breakfast before?

Let me know how you customize yours in the comments below! And if you’re looking for more meal prep inspiration, check out my other easy breakfast ideas.

meal prep on fleek - Sheet Pan Omelet Cut in Half

Sheet Pan Omelet - That Doubles as a Breakfast Wrap

This sheet pan omelet breakfast wrap recipe is perfect for busy mornings, meal prep, or feeding a hungry crowd. With minimal prep and a whole lot of flavor, it’s sure to become your go-to breakfast solution.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 30 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: eggs, Omelet
Servings: 10 servings
Author: Nick Quintero
Cost: 1.50

Equipment

  • 1 9x13 Sheet Pan

Ingredients

  • 18 ea large eggs
  • ½ cup milk
  • ½ ea yellow onion diced
  • 1 ea bell pepper diced
  • 1 cup spinach roughly chopped
  • 12 ea breakfast sausage links sliced into bite-sized pieces
  • Salt and pepper to taste
  • 10 ea tortillas burrito size
Get Recipe Ingredients

Instructions

  • Preheat the oven: Set your oven to 350°F and lightly coat a 9x13-inch sheet pan with cooking spray.
  • Prep the ingredients: Chop your veggies and sausage. Then crack the eggs into a large bowl and whisk together with the milk, salt, and pepper until light and frothy.
  • Assemble the pan: Spread the diced onion, bell pepper, spinach, and sliced sausage evenly across the prepared sheet pan.
  • Pour the eggs: Slowly pour the whisked eggs over the ingredients, ensuring everything is evenly coated.
  • Bake: Place the sheet pan in the oven and bake for 20–25 minutes, or until the eggs are set. To test for doneness, insert a toothpick into the center—if it comes out clean, it’s ready!
  • Slice and serve: Let the omelet cool for a few minutes before slicing into squares or rectangles. Enjoy as-is or roll them up in your favorite wraps or tortillas for a portable breakfast!

Video

Notes

Note: the 9x13 is usually deeper than the 18x26. You'll need to make sure your sheet pan can hold 18 eggs otherwise you'll need to make two batches

Nutrition

Serving: 1wrap
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Meal Prep Overnight Oats with Berries

January 19, 2025 by Meal Prep Mondays Leave a Comment

Overnight Oats with berries and bananas

If you’re anything like me, mornings can be a whirlwind. Between getting ready for the day and tackling a million other things, breakfast can sometimes feel like an afterthought. That’s why I’ve been leaning on overnight oats—they’re easy to prep, endlessly customizable, and packed with nutrients to keep me going.

Table of Contents
  • What You’ll Need
  • How to Make It
  • Why I Love This Recipe
  • Pro Tips for Success
  • A Little Encouragement
  • More Overnight Oats ideas:

I want to share my favorite overnight oats recipe with you. It’s simple, satisfying, and has room for all your favorite toppings. Plus, it’s a great way to take control of your mornings without adding stress.

What You’ll Need

  • 2 cups quick oats
  • 4 cups almond milk (or any milk you prefer)
  • Blueberries
  • 8 strawberries
  • A handful of almonds
  • Cinnamon
  • 2 bananas

How to Make It

1️⃣ Assemble Your Base
In a meal prep container, add ½ cup of quick oats and 1 cup of almond milk. Stir it together until the oats are fully submerged. This is where the magic starts—the oats absorb the milk overnight, creating that creamy texture we all love.

2️⃣ Add Your Toppings
Top the oat mixture with a handful of blueberries, a sprinkle of cinnamon, and banana slices. These bring natural sweetness and a boost of nutrients to your breakfast.

3️⃣ Prep Your Sides
If you’re using a meal prep container with dividers, add fresh strawberries and almonds to the side. I love having these as an extra snack or to mix into the oats when I’m ready to eat.

4️⃣ Chill Overnight
Pop the containers into the fridge and let them do their thing. By morning, you’ll have a creamy, flavorful breakfast ready to enjoy.

Why I Love This Recipe

What makes overnight oats so incredible is how versatile they are. You can switch up the toppings based on what you have on hand or what you’re craving. Feel like something tropical? Add shredded coconut and pineapple. Want more protein? Stir in some Greek yogurt or a scoop of your favorite protein powder.

Pro Tips for Success

  • Prep in Batches: I make enough for 3–4 days at a time, so I’m not scrambling mid-week.
  • Use Divided Containers: Keeping toppings separate, like the strawberries and almonds, ensures they stay fresh and crunchy.
  • Get Creative: Don’t be afraid to experiment with different flavor combos. Oats are like a blank canvas—make them yours!

A Little Encouragement

I know that starting any new routine, even one as simple as meal prepping, can feel overwhelming. But this is such a great place to start. Once you’ve prepped your breakfasts, you’ll notice how much smoother your mornings are—and that success will encourage you to try more.

So, give this recipe a try, and let me know how it goes. Whether you’re someone who’s just dipping a toe into meal prep or a seasoned pro, overnight oats are a simple way to set yourself up for success.

More Overnight Oats ideas:

  • Pineapple Coconut Overnight Oats Meal Prep
  • Keto Overnight Oats
  • Overnight 'Oats' with Almond Butter
  • Horchata Overnight Oats (Easy Breakfast Meal Prep!)
  • Strawberry Cheesecake Overnight Oats
  • Apple Pie Overnight Oats (Easy Breakfast Meal Prep!)
Overnight Oats

Overnight Oats

How To Make Easy Overnight Oats.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Total Time: 15 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, Overnight Oats
Servings: 4 meals
Calories: 479kcal
Author: Meal Prep Mondays

Ingredients

  • 2 Cups Quick oats
  • 4 Cups Almond Milk
  • Blueberries
  • 8 Strawberries
  • Almonds
  • Cinnamon
  • 2 Bananas
Get Recipe Ingredients

Instructions

  • In a meal prep container add ½ cup of quick oats and 1 cup of almond milk then stir.
  • Top with blueberries, cinnamon and banana slices.
  • In the side divider add in almonds and fresh strawberries.
  • Put it in the fridge overnight and enjoy throughout the week!

Notes

This makes four meals.

Nutrition

Serving: 1meal | Calories: 479kcal | Carbohydrates: 66g | Protein: 15g | Fat: 21g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 1g | Sodium: 329mg | Potassium: 743mg | Fiber: 13g | Sugar: 20g | Vitamin A: 94IU | Vitamin C: 45mg | Calcium: 425mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crispy Sweetpotato Hashbrowns - with Different Cooking Methods

January 15, 2025 by Nick Quintero Leave a Comment

Crispy sweet potato hashbrowns

If you love the crispy, golden edges of classic hashbrowns but want to switch things up, these Crispy Sweetpotato Hashbrowns are perfect!

Sweetpotatoes add a naturally sweet flavor and a boost of fiber and vitamins. These hashbrowns are ideal for meal prep, breakfast, or even as a savory brunch side. Here’s how to make these delicious hashbrowns with just a few simple steps!

Table of Contents
  • Ingredients
  • Instructions
  • How to Store
  • FAQs
  • Recipe Tips and Variations
  • Other cooking methods:
    • Serving Suggestions
    • Related Recipes

Ingredients

  • 2 medium sweetpotatoes, peeled and grated (about 3 cups)
  • 2 eggs (small)
  • 1–2 tablespoon flour or cornstarch (adjust as needed)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon garlic powder (optional)
  • ½ teaspoon onion powder (optional)

Instructions

  1. Grate the Sweetpotatoes: Peel the sweetpotatoes and grate them using the thickest side of your grater. Sweetpotatoes release a lot of moisture, so it’s essential to follow the next steps to remove as much liquid as possible.
  2. Rinse and Soak: Place the grated sweetpotatoes in a bowl of very cold water. Swirl them around, then let them sit for a couple of minutes. Rinse a few times until the water runs clear. This step helps remove excess starch, which makes for crispier hashbrowns.
  3. Strain and Squeeze Dry: Transfer the grated sweetpotatoes to a strainer and press down to remove as much moisture as possible. For best results, place them in a clean kitchen towel and squeeze out the remaining water. Removing moisture is key to achieving crispy hashbrowns.
  4. Mix the Ingredients: In a large bowl, combine the sweetpotatoes with the egg, flour or cornstarch, salt, pepper, garlic powder, and onion powder. Mix well with your hands (a glove can be helpful) to ensure everything is evenly combined. If the mixture feels too wet and isn’t sticking together, add a little more flour or cornstarch.
  5. Form the Hashbrowns: Line a baking sheet with wax paper. Take small portions of the mixture and form them into thin discs, pressing them down to shape. Place them on the wax paper and transfer to the freezer for at least one hour. Freezing helps the hashbrowns hold their shape during cooking.
  6. Air fry the Hashbrowns: Use cooking spray to make sure the sweetpotato hashbrowsn don't stick to the basket. Then cook at 370 degrees (190 degrees C) for 10 minutes. Flip and cook for another 7 minutes, until the inside is fully cooked.
    • NOTE: The size and shape of the hashbrowns you form will determine the final cook time. Thinner is better for cooking all the way through.
  7. Serve and Enjoy: Once crispy and golden, transfer the hashbrowns to a paper towel-lined plate to drain any excess oil. Serve hot and enjoy with your favorite dipping sauce or alongside breakfast classics like eggs and bacon!
Crispy sweet potato hashbrowns

How to Store

  • Refrigerator: Place leftover hashbrowns in an airtight container and store in the fridge for up to 3 days. Reheat in an air fryer skillet or oven to restore crispiness.
  • Freezing: For longer storage, freeze the formed (uncooked) hashbrowns. Once frozen solid, transfer them to a freezer bag for up to 2 months. Cook from frozen for best results.

FAQs

Can I use regular potatoes instead of sweetpotatoes?
Yes, you can substitute russet potatoes if you prefer. The process is the same, though the flavor will be more savory/traditional rather than sweet.

How do I keep my hashbrowns from being soggy?
Removing as much moisture as possible is key. After rinsing, strain and squeeze the sweetpotatoes thoroughly, and avoid overcrowding the pan during frying to maintain a consistent temperature.

What can I serve with sweetpotato hashbrowns?
These hashbrowns are versatile and pair well with eggs, bacon, avocado, or even a dollop of sour cream. They’re also great with a drizzle of hot sauce or served as a side with grilled veggies for a savory twist.

Can I bake these hashbrowns instead of frying?
Yes! To bake, preheat your oven to 400°F, place the hashbrowns on a parchment-lined baking sheet, and brush lightly with oil. Bake for 20-25 minutes, flipping halfway through, until they’re crispy and golden.

Recipe Tips and Variations

  • Add Fresh Herbs: For extra flavor, try mixing in chopped chives or parsley with the sweetpotato mixture.
  • Make It Spicy: Add a pinch of cayenne pepper or smoked paprika for a spicy kick.
  • Swap the Sweetpotato: Spinach, shredded carrots, or even zucchini (squeezed dry) can add variety to this base recipe.

Other cooking methods:

  • Stovetop
  • In the oven
  • Using a waffle or panini maker
  • Air fryer

Serving Suggestions

Serve these sweetpotato hashbrowns as part of a hearty breakfast with scrambled eggs and avocado, or pair with a dipping sauce like garlic aioli or sriracha mayo for a snack. They’re also delicious as a side for lunch or dinner!

Related Recipes

If you’re a fan of crispy, comforting breakfast recipes, check out these other favorites:

  • Classic Potato Hashbrowns
  • Loaded Veggie Breakfast Hash
  • Sweetpotato Breakfast Casserole

These Crispy Sweetpotato Hashbrowns are a fun and delicious twist on a breakfast classic. Perfectly crispy on the outside and tender on the inside, they’re a versatile addition to any meal.

Give them a try and see how these simple ingredients come together for a breakfast that’s packed with flavor! For more breakfast inspiration, explore our blog.

20 Best Spiralizer Recipes for Meal Prep

January 12, 2025 by Nick Quintero 2 Comments

Vegan Spiralized Thai Lemongrass Coconut Curry Soup

The first spiralizers hit the market around 2014, and since then have quickly become a favorite kitchen tool for wizards and alternative-eaters alike. If you’ve never used one before, a spiralizer is a handy kitchen contraption that uses rotating circular blades to turn your favorite fruits and vegetables into noodles, shreds, and ribbons.

Think noodles made from zucchini, paper-thin strands made from carrots, and delicately shredded apples or sweet potatoes pressed into perfect fritters and muffins. Truly any fruit or vegetable with a relatively sturdy body can be spiralized.

A few of our favorite options are sweet potatoes, zucchini, carrots, apples, cucumbers, parsnips, and daikon. But not all of these recipes are created equally, so we put together the best spiralizer recipes for meal prepping — just for you!

Table of Contents
  • Why We Love Spiralizers:
  • Our Top 20 Best Spiralizer Recipes for Meal Prep
    • Spiralized Sweet Potato Waffle 
    • 10 Minute Pad Thai Zoodles 
    • Eggplant Meatballs and Zoodle Meal Prep 
    • Creamy Garlic Zoodles with Chicken 
    • 20 Minute Healthy Chicken Parmesan 
    • Chickpea Bolognese with Carrot Noodles 
    • Spiralized Zucchini with Tomato Oregano Sauce and Grilled Chicken 
    • Triple Chocolate Zucchini Noodle Protein Muffins 
    • Spiralized Apple Crumble 

Why We Love Spiralizers:

We love spiralizers because they provide a surefire way to enjoy a lightened version of a huge range of dishes. They’re also probably most loved as a means to turn almost any recipe into paleo and/or gluten-free friendly.

Instead of those made from wheat, zucchini noodles allow for a significantly lower caloric intake, plus the added benefit of Vitamin A, Vitamin C, Potassium, and fiber. Instead of digestive-slowing grains and flours in your waffles or fritters, sweet potatoes boast a much richer vitamin-heavy nutritional profile.

Think about getting your daily needs of Vitamins A and C, all from swapping one single ingredient into your favorite breakfast dish or elevated lunch. Cooking a spiralizer recipe basically ensures that you’re getting at least one extra serving of vegetables in each portion, all without compromising flavor or convenience. Who doesn’t want that?

Though zoodles have become the crown jewel of spiralizing, we really wanted to offer you more than that with this list. So we scoured the internet to find the best spiralizer recipes for meal prepping, and each of them are as delicious as they are unique. Upgrade your Monday (and Tuesday, and Wednesday, and Thursday) with Jerk Shrimp with Crispy Plantain Noodles, Apple Noodle Breakfast Bowl, or a Spiralized Vegetable Frittata.

Our Top 20 Best Spiralizer Recipes for Meal Prep

Starting with Breakfast and working our way to Dessert spiralizer recipes

Spiralized Sweet Potato Waffle 

Spiralized Sweet Potato Waffle

Sweet Potato Noodle Breakfast Burrito Bowl 

Sweet Potato Noodle Breakfast Burrito Bowl

Apple Noodle Breakfast Bowl 

Apple Noodle Breakfast Bowl

Spiralized Zucchini & Breakfast Sausage Skillet 

Spiralized Zucchini & Breakfast Sausage Skillet

10 Minute Pad Thai Zoodles 

vegan keto zoodles

Thai Prawn Spiralizer Salad 

Thai Prawn Spiralizer Salad

Asian Sesame Cucumber Salad 

Asian Sesame Cucumber Salad

Spiralized Vegetable Frittata 

Spiralizer Vegetable Frittata

Baked Tofu Bowl with Carrot Noodles 

Baked Tofu Bowl With Carrot Noodles

Eggplant Meatballs and Zoodle Meal Prep 

eggplant meatball and zoodle meal prep

Creamy Spinach Sweet Potato Noodles with Cashew Sauce 

Creamy Spinach Sweet Potato Noodles with Cashew Sauce

Creamy Garlic Zoodles with Chicken 

Creamy Garlic Zoodles with Chicken

20 Minute Healthy Chicken Parmesan 

20 minute healthy chicken parmesan

Jerk Shrimp with Crispy Plantain Noodles 

Chickpea Bolognese with Carrot Noodles 

Chickpea Bolognese with Carrot Noodles

Spiralized Zucchini with Tomato Oregano Sauce and Grilled Chicken 

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast

Stir Fry Zucchini Noodles

Stir-Fry-Zucchini-Zoodle

Spiralized Sweet Potato Enchilada Skillet 

Spiralized Sweet Potato Enchilada Skillet

Triple Chocolate Zucchini Noodle Protein Muffins 

Triple Chocolate Zucchini Noodle Protein Muffins

Spiralized Apple Crumble 

Spiralized-Apple-Crumble-7

Whichever of these 20 spiralizer recipes you choose (eventually all of them, we hope!), we know you won’t be bored. What are some of your favorite ways to use your spiralizer? Let us know in the comments!

20-ways-to-use-your-spiralizer

Spiralizer-Recipes

Chicken Apple Sausage and Veggies

January 8, 2025 by Nick Quintero Leave a Comment

Chicken Apple Sausage and Veggies
Chicken Apple Sausage and Veggies

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

Table of Contents
  • How to make Chicken Apple Sausage and Veggies
  • Chicken Apple Sausage and Veggies Ingredients:
  • How to Reheat Chicken Apple Sausage and Veggies
  • Easy Ingredient Swaps
  • Tips for Customization

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!

Simple meals are our go-to for meal prep or any night of the week. With summer in full swing, we are craving all of the fresh summer veggies like crisp green beans and sweet corn. But, it doesn't need to be summer to enjoy this easy recipe!

You can easily make this in the winter with from frozen green beans and corn. It will taste just as delicious thanks to the sweet and savory sausage. 

Chicken Apple Sausage and Veggies

Whether you are making this recipe in the summer or the winter you can grab all of the ingredients, plus your Good Cook Meal Prep containers.

But, the creativity doesn't need to stop there. You can add in any of your favorite veggies, or even favorite flavored sausage, to this recipe! It's a great way to use up those leftover veggies at last week's Target haul, too!

We used a honey mustard dressing to tie this recipe together, but have also offered you a homemade version if you would like to make something that has a simpler ingredient list. Most of the items needed for the homemade version you probably already have in your pantry, too! If not, don't forget to grab those alongside your containers at Target. 

Chicken Apple Sausage and Veggies

How to make Chicken Apple Sausage and Veggies

The method to make this recipe is simple, as we mentioned. Your green beans will get quick steam to ensure that they keep their crispness. While they are cooking, the sausages will go into your pan until browned on the outside. Once both of those ingredients are done, all of your remaining ingredients, plus the green beans will go into a bowl. Everything will get tossed together with your dressing and then served up with your cooked quinoa and sausages. 

You will then place your quinoa into the 'starch' section of your meal prep container, the veggies in the "vegetable and fruit" section of the container, and your sausage in the "protein" section. 

This recipe offers a great balance of protein, fiber-rich carbohydrates, and healthy fats to keep you sustained until snack time! 

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Veggies Ingredients:

  • 4 Apple Chicken Sausage Links (manufacturer fully cooked; sliced into rings)
  • 3 C. Cooked Quinoa
  • 1 C. Tomatoes (cut in half)
  • 1 C. Green Beans (trimmed; cut in half)
  • 1 C. Raw Sweet Corn
  • 5 Tbsp. Honey Mustard Dressing/Marinade (store-bought)
    • OR whisk together:
      • 3 Tbsp. Olive Oil
      • 2 Tbsp. Honey
      • 2 Tbsp. Dijon/Stoneground Mustard
      • 5 Tbsp. Apple Cider Vinegar
      • ½ tsp. Garlic Powder
      • ½ tsp. Himalayan Pink Salt
      • ½ tsp. Ground Black Pepper
  • 1 Tbsp. Avocado Oil
Chicken Apple Sausage and Veggies

How to Store Chicken Apple Sausage and Veggies

To store this dish properly:

  • Refrigerator: Place the cooked sausage and veggies in an airtight container and store in the fridge for up to 4 days.
  • Freezer: You can freeze this meal for up to 2 months. Pack it in freezer-safe containers or bags, and remove as much air as possible before sealing to maintain freshness.

How to Reheat Chicken Apple Sausage and Veggies

  • Microwave: Place a portion in a microwave-safe dish, cover loosely, and heat for 1-2 minutes, stirring halfway through to ensure even heating.
  • Stovetop: Heat a small amount of oil in a skillet over medium heat, add the portioned meal, and cook for 3-5 minutes, stirring occasionally, until warmed through.
  • Oven: For larger portions, preheat your oven to 350°F, place the meal in an oven-safe dish, cover with foil, and bake for about 15 minutes or until hot.

Easy Ingredient Swaps

  • Chicken Apple Sausage: Swap with turkey sausage, plant-based sausage, or even grilled chicken breast for a different protein.
  • Quinoa: Substitute with rice, couscous, farro, or even cauliflower rice for a low-carb option.
  • Green Beans: Use broccoli, snap peas, or zucchini for a similar crunch.
  • Sweet Corn: Canned or frozen corn can replace fresh corn. Alternatively, try diced bell peppers for a different sweet flavor.
  • Honey Mustard Dressing: If you’re short on time, use any vinaigrette or a balsamic glaze for a tangy twist.

Tips for Customization

  • Add a spicy kick by sprinkling red chili flakes or a drizzle of sriracha.
  • Include extra veggies like mushrooms, bell peppers, or spinach for added nutrients.
  • Sprinkle with shredded cheese or nutritional yeast for a creamy, cheesy finish.

Enjoy this wholesome, versatile dish, and feel free to make it your own with these tips!

Meal Prep Containers by Meal Prep on Fleek x Goodcook
Meal Prep Containers at Target

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Summer Veggies

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 446kcal
Author: Nick Quintero

Ingredients

  • 4 Apple Chicken Sausage Links manufacturer fully cooked; sliced into rings
  • 3 cups Cooked Quinoa
  • 1 cup Tomatoes cut in half
  • 1 cup Green Beans trimmed; cut in half
  • 1 cup Raw Sweet Corn
  • 3.5 Tbsp. Honey Mustard Dressing/Marinade store-bought
  • 1 tablespoon avocado oil

Alternative to store bought dressing

  • 3 Tbsp. Olive Oil
  • 2 Tbsp. Honey
  • 2 Tbsp. Dijon/Stoneground Mustard
  • 1.5 Tbsp. Apple Cider Vinegar
  • ½ tsp. Garlic Powder
  • ½ tsp. Himalayan Pink Salt
  • ½ tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Blanch green beans, set aside.
  • While that steams, heat a skillet or frying pan over medium/high heat.
  • Add avocado oil and then sliced sausages to the heated skillet/pan — let cook ~8-10 minutes (stirring/flipping half way through until sausages are heated through and lightly browned.
  • In a large bowl, toss blanched green beans, raw sweet corn, and fresh tomatoes in honey mustard marinade until coated.
  • Serve sausages with marinaded veggies and quinoa, store, and enjoy!

Notes

*Please use either the store bought or homemade marinade. 

Nutrition

Calories: 446kcal | Carbohydrates: 46.9g | Protein: 21.1g | Fat: 19.3g | Fiber: 7.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sausage Lover's Hashbrown Casserole | Freezer Friendly

January 6, 2025 by Nick Quintero 4 Comments

Sausage Lover's Hashbrown Casserole

Hashbrown Casserole is THE ULTIMATE versatile and unique breakfast you've been looking for!

There’s almost too much to love in the Sausage Lover’s Hashbrown Casserole! Imagine - what if you bring three of the biggest breakfast favorites together into one simple meal prep recipe? Delish in the dish!

We only wish we could skip right to the eating part already. But that’s okay. This meal is easy to make with just a few steps, so you’ll be ready to serve yourself four protein-rich portions of healthy goodness.

Something that makes Hashbrown Casserole special is the dish it is made in. ‘Casserole’ is a French word that means "sauce-pan". You’ll combine just five ingredients and two spices in this classic sauce-pan for four low-calorie portions to enjoy over the next few days. 

Sausage Lover’s Hashbrown Casserole – This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you’re a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free. 

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

How long will Sausage Lover’s Hashbrown Casserole last for?

Store your Hashbrown Casserole safely up to 3-4 days in the refrigerator using a single compartment prep container.

Can Sausage Lover’s Hashbrown Casserole be frozen?

Yes, you can freeze your Hashbrown Casserole after it is cooked and portioned for future meals. The best quality will be within 1-2 months. 

How do you make Sausage Lover’s Hashbrown Casserole?

This is an easy meal prep recipe prepped in 10 minutes! Most of the work is done by the oven. Start by preparing your baking dish and ingredients, then simply mix them together well. Pour everything you’ve got into the baking pan, then bake, and your Hashbrown Casserole will be ready like a boss.

How to portion Sausage Lover’s Hashbrown Casserole?

This Whole30 meal prep recipe is an all-in-one dish you that’s perfect for a single compartment meal prep container. To adjust your macros for your goals, use a dual compartment meal prep container for your Hashbrown Casserole and add an additional carb or protein. 

More Sausage meal prep recipes:

  • Get more greens with Fall Harvest Sausage Salad
  • Go vegetarian with Vegetarian Italian Sausage Egg Cups
  • Enjoy an amazing breakfast blend: MPOF’s Beef Breakfast Sausage Egg Cup
  • Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep is sans sausage

Other tips for making Sausage Lover’s Hashbrown Casserole:

  1. Pat your sausage dry so your casserole doesn’t end up extra soggy 
  2. Assemble your ingredients by arranging your sausage with even space between them, but remember that you don’t have to be a perfectionist!
  3. Replace the spinach with kale, collard greens, or your favorite leafy veggies.
  4. Convert this into a meatless casserole by substituting the sausage with vegetables like sweet peppers, onions, and mushrooms.
  5. Spruce things up by throwing in some Cheese: Cheddar, Gruyere, Swiss, Gouda, or Mozzarella pairs nicely.

Sausage Lover's Hashbrown Casserole Ingredients

  • 4-6 sausages
  • 6 large eggs
  • 1 ⅓ cup egg whites
  • 4 cups shredded potatoes, thawed
  • handful fresh spinach
  • Salt & Pepper, to taste
Healthy Breakfast Sausage Potato Egg Recipe

Sausage Lover's Hashbrown Casserole

Sausage Lover's Hashbrown Casserole

Sausage Lover’s Hashbrown Casserole – This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you’re a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 50 minutes minutes
Total Time: 1 hour hour
Course: Breakfast, Lunch
Cuisine: American
Keyword: Egg, Meal Prep, Sausage
Servings: 6 slices
Calories: 258kcal
Author: Nick Quintero

Ingredients

  • 4-6 sausages
  • 6 large eggs
  • 1 ⅓ cup egg whites
  • 4 cups shredded potatoes
  • 1 cup Spinach
  • salt & pepper, to taste
  • oil for coating pan
Get Recipe Ingredients

Instructions

  • Pre-heat oven to 350 degrees F
  • Coat a 9x13 inch baking dish with non-stick spray or oil
  • Saute sausage in a non-stick pan, if desired. If using pre-cooked sausage this isn't necessary. However, I liked the flavor from the cooked sausage.
  • Whisk together eggs and egg whites
  • Add in sausage, shredded potatoes and spinach
  • Mix well
  • Pour into baking pan
  • Bake for about 45 - 50 minutes or until the middle is set
  • Serve hot, warm or cold.

Video

Notes

Nutrition for 1 out of 6 large pieces:
12.8g Fat, 13g Carbs, 22.8g Protein
 
WW Smart Points= Green:8  Blue:6  Purple:4

Nutrition

Serving: 1slice | Calories: 258kcal | Carbohydrates: 13g | Protein: 22.8g | Fat: 12.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Top 10 Instant Pot Mistakes - That You're Probably Making

January 5, 2025 by Nick Quintero Leave a Comment

Instant-Pot Mistakes

Have you heard? Instant Pots are all the rage for a few years now! If you were lucky enough to have been gifted with one or ordered one on CyberMonday for yourself, you will have found that they fit in quite perfectly and conveniently into the meal prep lifestyle.

You may also have found that there are some common pitfalls that Instant Pot rookies have encountered. By being well informed and taking a few precautionary steps, you can avoid all of these instant pot mistakes and do it up right!!

instant pot on a counter
Photo credit: CNBC

10 Common Instant Pot Mistakes:

#1 no-no - Playing it by ear

The first mistake Instant Pot users make is to assume that they know exactly how to use the thing because “Well,...how hard can it be?” You know what they say about assuming, right? Don’t do it! All pots are NOT alike. They may look alike, but they aren’t exactly alike. Don’t fall for this temptation and look on your guide as a friend who will not let you down. Read it cover to cover.

#2 no-no - Forgetting the sealing ring

Crucial! The silicone sealing ring is a key player in allowing your cooker to keep the pressure it needs. You take it off to clean it, but don’t forget to replace it and make sure it is seated correctly before you start to cook. If you don’t, expect a big mess to clean up and do over on your meal.

Related: 3 Best Kitchen Appliances for Meal Preppers

#3 no-no - Check the power cord

If you are having trouble after having done everything right...or so you thought...have you checked the power cord? This is especially common if you have a power cord that is detachable. Make sure the connection is snug. It may require unplugging and reattaching.

#4 no-no - Impatience

It is called “Instant Pot” because it is quick. It does take much less time than traditional cooking methods, however, it does take some time. All pressure cookers still go through 3 phases during the cooking process: 1) preheat, 2) cook cycle, and 4) depressurization. And all that isn’t done in a literal “instant”.

Another wonderful feature is that it does not need constant attention (and “a watched pot never boils” anyways). So take advantage of that and go take a shower, read a book, go out and pull some weeds. Dinner will be right along and probably sooner than you think.

#5 no-no - Instant Pots on stovetops

Placing your Instant Pot on a stovetop or any other source of heat is asking for trouble and a ruined cooker. It is for countertop use only and should always be positioned far away from external heat sources.

#6 no-no - Poor choice of meat cuts

One great Instant Pot feature is that it can cook at such high temperatures that it can break down tougher cuts of meat in no time. Recipes that took tougher meats like chuck roasts, flanks or shanks hours to cook, take a fraction of that time now. But you wouldn’t want to have the same cook cycle for more tender cuts of meat. If you are craving those, you can easily cook chicken or more marbled tender steaks on the saute cycle. So be sure to be mindful that your meat cut matches your recipe and cook cycle.

#7 no-no - Overcooking

A rule of thumb is to adjust your cook time to your main ingredient if you are not using a specialized Instant Pot recipe. If you overcook your food, it can be rather unappetizing. Remember that as compared to the traditional stovetop, cooking times can be cut from ½ to ⅔. So be sure to adjust your cook times accordingly. Here is a helpful guide.

Instant-Pot Mistakes

#8 no-no - Thickeners added too early

An interesting nuance when making soups, stews, and gravies that need thickeners like cornstarch or flour, is that if they are added in the early stages of cooking, they can actually scorch the dish.

This happens because they tend to be heavy and sink to the bottom. They have also been known to not allow heat to be evenly distributed around the dish causing uneven cooking. Thickeners are best added by turning saute on for a few minutes after the pressure cooking is done if it needs some extra heat to integrate it into the whole dish better or at the end just before serving the dish.

#9 no-no - Pressing the wrong pressure release code

The right venting must be used as it will have a great impact on the outcome of your meal. Which to choose; QR (quick pressure release) or NR (natural pressure release)? Here is a little more information about the differences between the two and when to use them.

#10 no-no - Too much liquid

You can get the most flavorful meals out of your pressure cooker, but the amount of liquid is critical and can make a huge difference in whether the outcome is wonderful or waterlogged. You have to remember that moisture is locked into the cooker there is no chance for liquid dissipation to happen. Make sure that you add the minimum amount of liquid that the recipe calls for in order to not have a drowning meal at the end.

Being forewarned is forearmed. Mistakes and accidents can happen, but with a little knowledge, they are completely preventable. So many wonderful meals can be cooked with an Instant Pot in a fraction of the time it used to take. It can do the same amount of work of several household appliances combined!

Do you have some adventures with an Instant Pot of your own? We’d love to hear your experiences. Leave us a comment on the favorite way of using yours.

top instant pot recipes

Easy Beef Lasagna Casserole (Quick and Easy)

January 1, 2025 by Nick Quintero 2 Comments

GF Beef Lasagna Casserole_5-768x786

Mmm, good old-fashioned, hearty lasagna as a beef lasagna casserole. Our easy dinner idea is a recipe for a deliciously cheesy and comforting meal for busy days and peaceful nights. You can also have leftovers for lunch.

Our spin on this Italian staple makes it easier for more people to enjoy it. Beef Lasagna Casserole is ready for meal prepping in less than an hour and is also gluten-free! 

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

Beef Lasagna Casserole

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

Beef Lasagna Casserole
Meal-Prep-Starter-Kit

There is nothing better than an affordable and easy recipe that is also delicious!  That's why we love ground beef so much! It can be used in a variety of ways, is very affordable, can be kept on-hand to pull out of the freezer at any moment, and creates some of the most comforting dishes. Not only will ground beef add a good serving of protein to your dinner or lunch, but it also works at breakfast too! You can season ground beef up just like pork and make a faux sausage to serve alongside eggs, roasted potatoes, and fresh fruit. 

The leanness of Ground Beef

You can also find different leanness levels with ground beef. So, if you're looking for something with less fat (or more fat!) there is always an option. The key is knowing how to use each one. 

UNDERSTANDING THE GRINDS

When should you use regular ground beef? How can you make juicy burgers from lean ground beef? Ground beef is labeled according to leanness levels, ranging from 70 to 96+ percent lean. Below is a summary of leanness levels and their best uses:

70% LEAN

Ground beef that is not less than 70% lean (usually a 73/27 or 75/25 lean-to-fat ratio) is perfect for burgers and recipes that involve browning (crumbles) and pouring off drippings, like chili, tacos, and spaghetti sauce. When cooked properly, it delivers a moist and juicy result.

80-85% LEAN
A mid-range lean-to-fat ratio is perfect for dishes like meatloaf and meatballs, where the meat is shaped into a ball or loaf and cooked in a pan or skillet. When cooked properly, it stays moist and juicy while maintaining a slightly firm texture.

93% LEAN
Ground beef that is 93% lean or leaner meets the government guidelines for "lean." This is an excellent choice if you're aiming for lean meats in your meals. It works especially well in dishes like meat sauce, tacos, stuffed peppers, or casseroles, where draining excess fat might be challenging.

No matter which grade of leanness you go with, you are bound to have a flavorful and protein-packed meal prep ready for you and/or your family any day of the week! Oh, and don't forget affordable! 

How long will Beef Lasagna Casserole last for?

When properly stored in a tightly sealed plastic or glass container, your beef lasagna casserole will last for 5 days in the refrigerator. 

Can Beef Lasagna Casserole be frozen?

Yes, you can freeze this easy dinner idea for up to 3 months. To freeze leftovers, let the casserole cool to room temperature. Then place it into your refrigerator for 1 hour so the pasta, cheese, and beef can settle. Remove your cooled casserole from the fridge and cut it into sections. Wrap the sections with cling wrap and store in the freezer. When you're ready to eat the lasagna, remove from the freezer and reheat in the microwave or oven. 

Beef Lasagna Casserole

Beef Lasagna Casserole Ingredients:

  • ¾ lb. Ground Beef, 96% lean 
  • 8 oz. Cavatappi Chickpea Pasta 
  • 1 (25 oz.) Jarred Roasted Garlic Pasta Sauce 
  • 4 cups Arugula 
  • 1 cup Chopped Fresh Spinach 
  • ⅔ cup Ricotta, skim/low-fat milk-based 
  • ⅔ cup Shredded Mozzarella  
  • ¼ cup Grated Parmesan 

Salad Ingredients

  • ¼ cup Tomatoes, halved 
  • ¼ cup Cucumber, sliced 
  • 2 Tbsp. Red Onion, sliced 
  • 2 Tbsp. Extra Virgin Olive Oil 
  • 2 Tbsp. Red Wine Vinegar 
  • 1 Tbsp. Avocado Oil 
  • 1 Tbsp. Fresh Parsley, roughly chopped 
  • ½ tsp. Himalayan Pink Salt 
  • 1 tsp. Ground Black Pepper 
Beef Lasagna Casserole

To make both the ground beef lasagna casserole and salad you need only a few ingredients, most of which you probably have on-hand!

How do you make Beef Lasagna Casserole? 

Start by preheating your oven to 350 degrees and heating a sauté pan over medium heat with avocado oil. Add ground beef, salt, and pepper to the pan and brown the beef. Remove the ground beef from heat and drain the fat. Return the meat to the skillet and heat and stir in pasta sauce. Next, you need to boil your chickpea pasta, drain it, and set it aside. Now it's time to assemble lasagna. You're halfway done! 

Grab an 8x8 baking dish to bake the casserole in. Spoon one-third of your pasta sauce in the dish, making an even layer. Add half of your pasta, another layer of sauce, cheese, and spinach. Spoon and spread some more pasta sauce over noodles, then layer an even portion of all three kinds of cheese, half of the beef, as well as half the spinach. Repeat layering process until pasta, cheeses, pasta sauce, beef, and spinach is used up. Tip: Cover the top (final) layer with the cheeses to help prevent drying out. 

How to portion Beef Lasagna Casserole?

Cut your beef lasagna casserole into fourths. Find 4 dual-compartment meal prep containers and put one lasagna square into each container. Divide your salad into each container, placing it in the smaller compartment. Put your plastic cup of salad dressing with the lasagna portion. 

Beef Lasagna Casserole

The result is a cozy, cheesy, protein-packed dish that works for lunch or dinner. Or, if you're into leftovers for breakfast like we are, then enjoying this at breakfast! 

More casserole meal prep recipes:

We appreciate casserole dishes because they're versatile and filling, making meal prep easy and exciting. Here are more casserole dishes for you to freeze and store away for easy and cook-free meal prepping! 

  • Loaded Sausage and Bacon Breakfast Casserole
  • Whole30 Baked Buffalo Chicken Casserole
  • Crockpot Breakfast Casserole
  • Mexican Whole Grain Rice & Quinoa Casserole Meal Prep
  • Vegan Butternut Squash Casserole Meal Prep
  • Broccoli Lentil Quinoa Casserole
  • Sausage Lover's Hashbrown Casserole
  • Sausage and Egg Breakfast Bake

There's more here, too! 21 Amazing Low Calorie Casserole Recipes

Lunch never looked so good! 

Other tips for making Beef Lasagna Casserole:

  • If you're looking to save more time on cooking, skip boiling the pasta. Brown the beef, add sauce, and layer. The pasta will cook as the casserole bakes in the oven. Just be sure to use plenty of sauce so the pasta cooks thoroughly. 

  • Switch the meat flavors up by adding chicken, turkey, or pork to the ground beef. Crumbled sausage works very well with the ground beef for a meat sauce. 

  • Use cottage cheese for additional creaminess. 

  • Top your beef lasagna casserole with lots of cheese to prevent the casserole from drying out. 

Beef Lasagna Casserole

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

Beef Lasagna Casserole

Beef Lasagna Casserole

Boasting tons of flavor and fun pasta shapes, you’ll love this easy and gluten free twist on the classic beef lasagna!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Diet: Gluten Free
Keyword: Beef, dinner, gluten free, lunch, Meal Prep
Servings: 4 meals
Calories: 654kcal
Author: Nick Quintero

Ingredients

  • ¾ lb. Ground Beef 96% lean
  • 8 oz. Cavatappi Chickpea Pasta
  • 25 ounces Jarred Roasted Garlic Pasta Sauce
  • 4 cups Arugula
  • 1 cup Chopped Fresh Spinach
  • ⅔ cup Ricotta skim/low-fat milk based
  • ⅔ cup Shredded Mozzarella
  • ¼ cup Grated Parmesan

Salad

  • ¼ cup Tomatoes halved
  • ¼ cup Cucumber sliced
  • 2 Tbsp. Red Onion sliced
  • 2 Tbsp. Extra Virgin Olive Oil
  • 2 Tbsp. Red Wine Vinegar
  • 1 Tbsp. Avocado Oil
  • 1 Tbsp. Fresh Parsley roughly chopped
  • ½ tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 350℉.
  • Heat a sauté pan over medium-high heat, then add avocado oil and then beef. Cook beef until done
  • Next, add to the prepped pan ground beef, salt, and pepper. Stir and let cook until browned then remove from heat and set aside.
  • Boil pasta then drain (don’t rinse) and set aside.
  • Now, spoon ⅓ of pasta sauce into 8”x8” baking dish, making a thin/even layer of sauce.
  • Evenly spread half of the pasta over top of the sauce layer.
  • Spoon and spread some more pasta sauce over noodles, then layer an even portion of all three kinds of cheese, as well as half the spinach. Repeat layering process until pasta, cheeses, pasta sauce, and spinach is used up. Tip: Cover the top (final) layer with the cheeses to help prevent drying out.
  • Place in oven, on the middle rack - bake for 20 minutes then transfer to upper rack.
  • While the lasagna bakes assemble side salad (combining arugula, cucumber, tomatoes, onion). In a small bowl, whisk together olive oil and red wine vinegar until homogeneous. Set aside.
  • Next, turn on the oven broiler. Transfer lasagna to upper rack and let broil for 3-5 minutes or until top layer of cheese is lightly browned.
  • Serve, store, and enjoy!

Video

Nutrition

Serving: 1meal | Calories: 654kcal | Carbohydrates: 58.1g | Protein: 47.5g | Fat: 25.9g | Fiber: 12.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

High Protein Meal Prep: Creamy Spinach Turkey Meatballs

December 21, 2024 by Nick Quintero Leave a Comment

Creamy Spinach Turkey Meatballs in containers

If you're' looking for a meal prep recipe that’s hearty, flavorful, and packed with protein? These Creamy Spinach Turkey Meatballs are the perfect solution.

With tender turkey meatballs smothered in a rich, creamy sauce made with spinach and sundried tomatoes, this dish is not only delicious but also easy to prepare.

Whether you’re aiming to hit your protein goals or just want a comforting meal to enjoy throughout the week, this recipe has you covered.

Why This Recipe Works for Meal Prep

Meal prepping is all about creating meals that are easy to portion, reheat well, and keep you satisfied—and these turkey meatballs check all the boxes. The high-protein content makes them ideal for post-workout recovery or staying energized during busy days, and the creamy sauce ensures they stay moist and flavorful even after reheating. Pair them with your favorite base, like brown rice, quinoa, or zucchini noodles, for a complete and balanced meal.

Ingredients for Creamy Spinach Turkey Meatballs

Here’s what you’ll need to make this high-protein meal prep recipe:

  • For the Meatballs
    • 2 lb Ground Turkey
    • ½ cup shredded mozzarella
    • 4 cloves garlic, minced
    • ½ teaspoon red crushed pepper
    • 1 crumbled bouillon cube
    • Salt and pepper, to taste
    • 1 cup fresh chopped parsley
  • For the Sauce
    • 2 teaspoons olive oil
    • 1 small yellow onion, diced
    • ⅓ cup beef broth
    • 5 oz jar Sundried Tomatoes
    • 1 ¾ cups heavy cream
    • 3 cups spinach
    • ½ cup parmesan

How to Make Creamy Spinach Turkey Meatballs

Follow these steps to whip up this protein-packed dish:

  1. Prepare the Meatballs
    In a large mixing bowl, combine the ground turkey, mozzarella, minced garlic, crushed red pepper, bouillon cube, parsley, salt, and pepper. Mix thoroughly until all the ingredients are well combined. Form the mixture into 12 large meatballs and set them aside on a plate.
  2. Cook the Meatballs
    Heat a large skillet over medium heat and add olive oil. Place the meatballs in the skillet and cook for 8-10 minutes, turning occasionally, until they are browned and cooked through. Remove the meatballs from the skillet and set aside. (Don’t clean the skillet—you’ll use it for the sauce!)
  3. Make the Sauce
    In the same skillet, add a little more olive oil and the diced onion. Sauté until the onion is translucent, then add the sundried tomatoes, beef broth, and heavy cream. Stir the mixture and let it simmer for 2-3 minutes. Add the spinach and parmesan, stirring until the spinach wilts and the sauce thickens slightly.
  4. Combine and Serve
    Return the cooked meatballs to the skillet and gently toss them in the creamy spinach sauce until coated. Allow everything to simmer for another minute to blend the flavors.
  5. Portion for Meal Prep
    Divide the meatballs and sauce into four meal prep containers, pairing them with your favorite base. Brown rice, quinoa, or even zucchini noodles work beautifully with this dish.

Storage and Reheating Tips

  • Storage: Place the meal prep containers in the refrigerator for up to 4 days.
  • Reheating: Warm the meatballs and sauce in the microwave or on the stovetop until heated through. Add a splash of broth or cream if the sauce thickens too much during storage.

More High-Protein Recipes to Try

Looking for more meal prep inspiration? Check out these other protein-packed recipes:

  • 24 Best High Protein Dinner Meal Prep Recipes for 2024
  • 23 High Protein Chicken Meal Preps
  • 30-Minute High-Protein Pasta and Broccoli Meal Prep
  • Chicken Marsala Meatballs
  • Cheesy Keto Chicken Meatballs

This Creamy Spinach Turkey Meatballs recipe proves that meal prep doesn’t have to be boring or repetitive. With its savory flavors and creamy texture, this dish is sure to become a staple in your weekly rotation. Ready to give it a try? Let us know how it turns out!

Can I use a different type of meat?

Yes, you can! While ground turkey is a lean and high-protein option, you can substitute it with ground chicken, beef, or pork depending on your preference. Just note that fattier meats like beef or pork may make the dish a bit richer.

How can I make this recipe dairy-free?

To make this recipe dairy-free:
Substitute the mozzarella with a dairy-free shredded cheese alternative.
Use full-fat coconut milk or cashew cream instead of heavy cream.
Replace the parmesan with nutritional yeast for a cheesy flavor.

What can I use instead of sundried tomatoes?

If you don’t have sundried tomatoes on hand, you can:
Use roasted red peppers for a slightly sweeter flavor.
Dice fresh tomatoes and sauté them with a bit of olive oil for a fresher, lighter alternative.

How do I keep the meatballs from falling apart?

Make sure you thoroughly mix the ingredients, especially the mozzarella, which helps bind the meatballs.
Handle the meatballs gently and avoid overmixing, which can make them too dense.
If your mixture seems too wet, add a tablespoon of breadcrumbs or almond flour to help bind it.

Can I freeze these meatballs?

Yes! Cook the meatballs as directed and let them cool completely. Store them in an airtight container or freezer bag for up to 3 months. When ready to use, defrost overnight in the fridge and reheat in the sauce.

What can I serve these meatballs with?

Here are some great pairing options:
Grains: Brown rice, quinoa, or farro.
Low-carb options: Zucchini noodles, cauliflower rice, or mashed cauliflower.
Vegetables: Roasted broccoli, steamed green beans, or sautéed asparagus.

Creamy Spinach Turkey Meatballs in containers

Creamy Spinach Turkey Meatballs

This Creamy Spinach Turkey Meatballs recipe proves that meal prep doesn’t have to be boring or repetitive. With its savory flavors and creamy texture, this dish is sure to become a staple in your weekly rotation.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American, Italian
Keyword: ground turkey, Meatballs
Servings: 4 servings
Calories: 826kcal
Author: Nick Quintero

Ingredients

  • 2 lb Ground Turkey
  • ½ cup mozzarella shredded
  • 4 cloves garlic
  • ½ teaspoon red crushed pepper
  • 1 ea beef bouillon cube crumbled
  • Salt and pepper to taste
  • 1 cup parsley chopped
  • 2 teaspoons olive oil
  • 1 ea yellow onion small, diced
  • ⅓ cup beef broth
  • 5 oz Sundried Tomatoes
  • 1 ¾ cups heavy cream
  • 3 cups spinach
  • ½ cup parmesan
Get Recipe Ingredients

Instructions

  • In a large mixing bowl, combine the turkey, mozzarella, minced garlic, seasoning, bouillon cube, chopped parsley.
  • Mix together completely and then form into 12 large meatballs.
  • Place on a separate plate.
  • Heat a large skillet over medium heat with olive oil and place the meatballs on there.
  • Cook for 8-10 minutes or until the meatballs have cooked through completely.
  • Remove them from the skillet and set to the side. (Do not clean the skillet.)
  • Add in olive oil and the diced onion.
  • Let that sauté and then add in the sun dried tomatoes, broth, heavy cream, and spinach.
  • Mix together and let simmer for 2-3 minutes.
  • Potion out into 4 meal prep containers with your favorite base.
  • I’m using a brown rice and quinoa mix.

Nutrition

Serving: 1meal | Calories: 826kcal | Carbohydrates: 26g | Protein: 71g | Fat: 52g | Saturated Fat: 29g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 0.04g | Cholesterol: 262mg | Sodium: 635mg | Potassium: 2243mg | Fiber: 6g | Sugar: 17g | Vitamin A: 5537IU | Vitamin C: 42mg | Calcium: 384mg | Iron: 7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

23 Best Keto Desserts - Weekly Snacks Or Holiday Treats

December 18, 2024 by Nick Quintero Leave a Comment

The BEST KETO Desserts

The Keto diet has helped so many people melt fat off their bodies without the sacrifice of full-bodied flavor and fats.

A significant number of people in our community have expressed how going Keto to low-carb has helped them shed unwanted weight with ease. Even if you are not considering this diet or eating style life change, you will enjoy Keto recipes because they are absolutely rich in exquisite taste for almost anyone to enjoy.

We pulled together our favorite Keto holiday treat recipes, and we hope you love them as much as we do!

Best Keto Holiday Treats 777x431
Table of Contents
  • Cookies
    • Keto Gingerbread Cookies
    • Peanut Butter Cookies
    • Keto Chocolate Chip Cookies
    • Keto Shredded Coconut Cookies
    •  Cream Cheese Stuffed Red Velvet Cookies
  • Candies
    • Candied Pecans
    • AB&J Fat Bombs Meal Prep
    • Keto Snowball Cookies
    • Protein Almond Butter Cups
    • Chocolate Almond Butter Bark
    • Low Sugar Chocolate Peanut Butter Cups
    • Keto Cashew Cheesecake Bites
    • Almond Roca
  • Cakes / Bars
    • Keto Raspberry Cheesecake
    • Low Carb Pecan Pie Bars
    • Gingerbread Cupcakes
    • Keto Chocolate Cake
    • Keto Pumpkin Cheesecake
    • Coffee & Cream Pie
    • Keto Chocolate Lasagna
    • The Best Keto Chocolate Mug Cake
  • Common Keto Baking Mistakes to Avoid
  • Tips for Staying in Ketosis While Enjoying Sweets
  • Keto-Friendly Swaps for Classic Desserts

Cookies

Cookies are my go-to when I need a quick, sweet treat that feels like a little indulgence. I love that with keto baking, I can still enjoy classics like chocolate chip or experiment with flavors like almond butter and coconut.

If you’re like me and always in the mood for a cookie, these recipes are going to become your new favorites. They’re perfect for meal prep, snacks, or when that late-night craving strikes!

Almond Joy Cookies

Keto Gingerbread Cookies

Peanut Butter Cookies

Keto Chocolate Chip Cookies

Keto Shredded Coconut Cookies

 Cream Cheese Stuffed Red Velvet Cookies

Candies

I used to think candies were off-limits on keto, but not anymore! Making my own keto-friendly candies has been such a fun (and delicious) experience.

From creamy fudge to chewy caramels, these recipes are proof that you can satisfy your sweet tooth without breaking your carb goals. They’re great for quick snacks or even as little gifts—I can’t wait for you to try them!

Candied Pecans

AB&J Fat Bombs Meal Prep

Keto Snowball Cookies

Protein Almond Butter Cups

Chocolate Almond Butter Bark

Low Sugar Chocolate Peanut Butter Cups

Keto Cashew Cheesecake Bites

Almond Roca

Cakes / Bars

Let me tell you—keto cakes have been a total game-changer for me. Whether I’m celebrating a special occasion or just want something sweet after dinner, these recipes never disappoint.

I’ve made everything from rich, chocolatey layers to light, fluffy sponges, and they always hit the spot. Trust me, you won’t even miss the sugar once you try these!

Keto Raspberry Cheesecake

Low Carb Pecan Pie Bars

Gingerbread Cupcakes

Keto Chocolate Cake

Keto Pumpkin Cheesecake

Coffee & Cream Pie

Keto Chocolate Lasagna

The Best Keto Chocolate Mug Cake

meal prep on fleek Keto Chocolate Mug Cake IMG 2

Common Keto Baking Mistakes to Avoid

  • Relying on overly processed "keto" store-bought treats instead of homemade options.
  • Using non-keto flours like all-purpose flour or cornstarch.
  • Overestimating how much sweetener to use (keto sweeteners are often more concentrated than sugar).
  • Forgetting to calculate net carbs by subtracting fiber and sugar alcohols from the total carbs.

Tips for Staying in Ketosis While Enjoying Sweets

  • Use Keto-Approved Sweeteners: Emphasize the importance of sticking to sweeteners like erythritol, stevia, or monk fruit that don’t spike blood sugar.
  • Watch Your Portions: Even keto desserts can add up in carbs if you overindulge. Offer tips on portion control, like cutting cakes into smaller pieces or freezing extras to avoid overeating.
  • Pair Desserts with Fats: Explain how pairing sweets with healthy fats, like heavy cream or nuts, can help slow down digestion and minimize any potential carb impact.
  • Test Your Ketosis: Suggest that readers use a ketone monitor if they’re worried about a dessert taking them out of ketosis. It’s an extra step, but it can provide peace of mind.

Keto-Friendly Swaps for Classic Desserts

Offer a mini-guide to replacing traditional ingredients with keto alternatives:

  • Flour: Almond flour or coconut flour instead of all-purpose flour.
  • Sweeteners: Erythritol, monk fruit, or stevia instead of sugar.
  • Milk: Heavy cream or unsweetened almond milk instead of regular milk.
  • Chocolate: Use sugar-free chocolate chips or 85%+ dark chocolate.

I hope this post has inspired you to satisfy your sweet tooth without worrying about falling out of ketosis. With so many delicious keto dessert options—from cookies to cakes and even candies—you don’t have to miss out on indulgent treats while sticking to your goals. Remember, the key is balance and using the right ingredients to keep your body in fat-burning mode.

If you’re new to keto baking or have any questions, feel free to reach out—I’d love to help! And if you try any of these recipes, let me know how they turn out. I can’t wait to hear about your favorites.

Here’s to sweet moments that fit your keto lifestyle! 🍪🎂🍫

meal prep on fleek keto desserts

Sheet Pan Philly Cheesesteak - Easy Dinner Meal Prep

December 16, 2024 by Nick Quintero Leave a Comment

Sheet Pan Philly Cheesesteak

We bring you with this fun and easy lunch idea that your taste buds will love. It's our Sheet Pan Philly Cheesesteak meal prep recipe. Our deconstructed version of a Philly cheesesteak is a unique and healthy way to enjoy the much-loved deli favorite.

What makes Sheet Pan Philly Cheesesteak unique is removing the bread so you can enjoy it on a plate or bowl and easily take it with you on the go.

No mess and no gluten! We added a side of potato chips to make sheet pan Philly cheesesteak a substantial meal, and the chips add to the meal's textures and flavors. If this sounds interesting to you, keep reading so you can try this easy lunch idea yourself. 

Sheet Pan Philly Cheesesteak

This delicious, gluten free twist packs tons of nostalgic and classic Philly cheesesteak flavors that are sure to satisfy!

Let's be honest, is there anything better than a "fresh from the deli" Philly Cheesesteak sandwich? Tender meat, savory veggies like mushrooms, onions, and peppers, plus lots of cheese? Not much that we can say for sure!

Grabbing a deli sandwich doesn't always align with our lifestyle, though. If we are trying to save money, eat better, hit our macros, or reduce sodium, then meal prepping is always a better option. But that doesn't mean that eating better has to be boring. This Sheet Pan Philly Cheesesteak recipe made with lean and affordable sirloin strip steak proves that point!

One pan. Good-for-you ingredients like protein from lean meat, veggies, and healthy fats from avocado oil and cheese. Macro friendly. It still contains all the flavors of your favorite sub, sans the bread, extra sodium, and fat. We even added in some kettle cooked chips on the side to make it feel more like a deli-style meal.

Sheet Pan Philly Cheesesteak

If you are following a low-carb or keto lifestyle, feel free to leave off the chips and serve yourself up an extra serving of the main event, the Philly Cheesesteak.

The star of this dish is the sirloin steak. We opted to use this cut because it is affordable, lean, and will cook fairly quickly. Plus, the sirloin will bring a great flavor that compliments the veggies so well! Those savory and umami flavors are what make this one-pan meal prep taste like a deli-style meal Monday through Thursday!

You can have this meal prep ready in under 30 minutes, which means less time in the kitchen and more time enjoying these warm summer days!

Sheet Pan Philly Cheesesteak

How long will Sheet Pan Philly Cheesesteak last for?

Philly cheesesteak will last for 3 to 4 days when properly stored in the fridge. Store your leftovers and planned sheet pan Philly cheesesteak meals in shallow, airtight containers. 

Can Sheet Pan Philly Cheesesteak be frozen?

Yes. If you plan on freezing your cooked sheet pan Philly cheesesteak meal, don't cook it thoroughly. That way, when you reheat the meal, it tastes fresh - the steak won't be tough and your vegetables won't be soggy. You can store the Philly cheesesteak meal in gallon freezer bags or covered airtight containers. 

Sheet Pan Philly Cheesesteak Ingredients:

  • 1 lb. Sirloin Strip Steak, excess fat trimmed 
  • 4 Slices Provolone Cheese 
  • 3 Medium Bell Peppers, sliced 
  • ½ Medium Yellow Onion, sliced  
  • 4 cups Salt and Pepper Kettle-cooked Potato Chips 
  • 1.5 cups Sliced Baby Bella Mushrooms 
  • 2 Tbsp. Avocado Oil 
  • 2 Tbsp. Worcestershire Sauce, gluten free 
  • 1 Tbsp. Garlic Powder 
  • 1 Tbsp. Italian Parsley 
  • 1 tsp. Himalayan Pink Salt 
  • 1 tsp. Ground Black Pepper 
Sheet Pan Philly Cheesesteak

How do you make Sheet Pan Philly Cheesesteak?

Now you're ready to cook up some hearty cheesesteak goodness? Awesome! The recipe is simple and you'll have four delicious lunches in less than 45 minutes. So get your ingredients together and let's get started!

First things first, preheat your oven and line a sheet pan with parchment paper. Then grab a small bowl to whisk your sauce ingredients together. The Worcestershire sauce and seasonings go over the steak and veggies after you place them on the sheet pan. Toss the veggies in the sauce until fully coated so you don't miss out on each flavorful bite! Now your steak is ready to cook in the oven. 

Put the steak and veggies in your preheated oven to cook for 15 minutes, followed by 5 minutes of broiling to caramelize the veggies. After cooking and broiling, remove the steak from the oven and let the steak rest before slicing it into strips. All that's left to do is slice the steak and top with cheese. 

We all know that a Philly wouldn't be a Philly without melted cheese, so pop the cheese-covered steak strips in the oven and broil for 5 minutes. Once the cheese melts all over the steak, garnish your sheet pan Philly cheesesteak meal with fresh parsley. 

Sheet Pan Philly Cheesesteak

How to portion Sheet Pan Philly Cheesesteak?

Since we're serving this easy lunch idea with potato chips, you need to keep the chips separate from the cheesesteak so they don't get soggy. You need four dual-compartment meal prep containers like these. Put your Philly cheesesteak in the bigger compartment and your chips in the other compartment. However, we suggest adding the chips the day you plan on enjoying this meal. 

Sheet Pan Philly Cheesesteak

More sheet pan meal prep recipes:

  • Sheet Pan Salmon Fajitas
  • Sheet Pan Shrimp Fajitas
  • Sheet Pan Marmalade Sausage Meal Prep
  • Sheet Pan Chicken Fajitas

And check out 35 Sheet Pan Meal Prep Recipes (That Will Change Your Life) for a mix of breakfast, lunch, dinner, and dessert meal prep ideas. 

Sheet Pan Philly Cheesesteak

Other tips for making Sheet Pan Philly Cheesesteak:

  • Don't overcrowd your sheet pan so everything cooks thoroughly. The ideal size sheet pan to use is 13x18". 

  • We opted to use this cut of sirloin because it is affordable, lean, and will cook fairly quickly. Plus, the sirloin will bring a great flavor that compliments the veggies so well! You can also use rib-eye. 

  • Ask your butcher for thin cuts of steak. 

  • Season your steak before cooking. Let the seasoning marinate by putting the steak in the fridge for at least one hour. 


Sheet Pan Philly Cheesesteak

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

Sheet Pan Philly Cheesesteak

Sheet Pan Philly Cheesesteak

This delicious, gluten free twist packs tons of nostalgic and classic Philly cheesesteak flavors that are sure to satisfy!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Beef, dinner, gluten free, lunch, Meal Prep, Steak
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 1 lb. Sirloin Strip Steak excess fat trimmed
  • 4 Slices Provolone Cheese
  • 3 medium Bell Peppers sliced
  • ½ medium Yellow Onion sliced
  • 4 cups Salt and Pepper Kettle-cooked Potato Chips
  • 1.5 cups Sliced Baby Bella Mushrooms
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Worcestershire Sauce gluten free
  • 1 Tbsp. Garlic Powder
  • 1 Tbsp. Italian Parsley
  • 1 tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 350℉ and line a large sheet pan with parchment paper. Set aside.
  • In a small bowl, whisk together avocado oil, Worcestershire sauce, and seasonings until well-combined. Set aside.
  • Place sirloin in center of sheet pan and disperse veggies around sirloin, in an even layer.
  • Pour over sauce mixture, then gently toss veggies and coat sirloin all over in sauce.
  • Place on middle rack of oven and let cook ~15 minutes.
  • Then, turn broiler on and place on upper rack — let broil ~5 minutes or until veggies and sirloin have browned. Let meat rest ~3 minutes, then slice into thin strips.
  • Next, place cheese slices over top and return to broiler for ~5 minutes or until cheese has melted. Garnish with fresh parsley.
  • Serve with side of chips, store, and enjoy!

Nutrition

Serving: 1meal | Calories: 561kcal | Carbohydrates: 23.9g | Protein: 31.7g | Fat: 36.6g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Candied Nut Mix for the Holidays

December 11, 2024 by Meal Prep Mondays Leave a Comment

candied-mixed-nuts-on-a-sheet-pan-1

When you’re looking for the perfect combination of sweet, salty, and crunchy, these Sweet and Spiced Mixed Nuts deliver in every way.

Whether you’re serving them at a holiday gathering, packing them up as a thoughtful gift, or simply enjoying them as a snack, this recipe is easy, versatile, and utterly addictive.

Who would have thought meal prepping could be used for holiday gift giving?  🙋‍♂️ This guy!

Save time and money by making the most delicious candied nut mix ever in a big batch.  Plus, anyone could just go to the store and buy something, but there is something special about handmade gifts.  Especially ones that you can eat.

This candied nut mix for the holidays made a perfect Christmas gift for the foodie in your family.  BONUS, use the FoodSaver Handheld Vacuum Sealer or larger unit with handheld to make sure these nuts stay fresh for a long time.

Why You’ll Love This Recipe

  • Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy days or last-minute gatherings.
  • Healthy-ish: Using Swerve sugar substitutes keeps the sweetness without adding extra calories.
  • Customizable: Use your favorite nut mix or switch up the spices to suit your preferences.
candied mixed nuts on a sheet pan

Tips for Perfect Sweet and Spiced Nuts

  • Choose Your Nuts Wisely: Raw, unsalted nuts work best for this recipe. Customize with your favorites, or stick to a classic mix of almonds, pecans, cashews, and walnuts.
  • Don’t Skip the Egg White: The egg white helps the sugar mixture stick to the nuts and gives them that irresistible crunchy coating.
  • Watch the Oven: Nuts can burn quickly, so keep an eye on them during the second bake.

How to Store

I will usually just store these in an airtight container, or vacuum sealed bag, at room temperature for up to 2 weeks. I don't think you'll have these around too long, but if you do want to batch prep these then you can freeze them in a sealed bag or container for up to 3 months. Just be sure to thaw them before serving.

candied mixed nuts gift

Frequently Asked Questions

1. Can I use regular sugar instead of Swerve?
Yes! If you’re not avoiding sugar, substitute Swerve with regular granulated sugar and brown sugar in the same quantities.

2. Can I make this recipe vegan?
Absolutely! Replace the egg white with a flaxseed egg or aquafaba for a plant-based version.

3. Can I add other spices?
Of course! Try adding nutmeg, ginger, or a pinch of cayenne for an extra flavor twist.


More Recipes You’ll Love

  • Honey Roasted Almonds
  • Spicy Maple Pecans
  • Savory Herb-Seasoned Mixed Nuts

These Sweet and Spiced Mixed Nuts are the perfect blend of crunchy, sweet, and salty—ideal for holiday gatherings, gifting, or just snacking. Give them a try and let me know how they turn out! 🥜

Easy Candied Mixed Nuts

How the Make Candied Mixed Nuts - Easy mixed nuts gift that you could quickly put together for the holidays.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 30 minutes minutes
Course: Snack
Cuisine: American
Keyword: Nuts
Servings: 6 servings
Calories: 478kcal
Author: Meal Prep Mondays

Ingredients

  • 3 cups raw mixed nuts almonds, pecans, cashews, and walnuts
  • 1 egg white
  • 1 tablespoon water
  • ⅔ cup Swerve sugar
  • ⅓ cup Swerve brown sugar
  • 1 tablespoon cinnamon
  • 1 teaspoon salt
Get Recipe Ingredients

Instructions

  • Preheat the oven to 300.
  • Line a baking sheet with foil or parchment.
  • In a large bowl, combine the nuts.
  • Whisk the egg white and water together, pour the mixture over the nuts, and toss to coat.
  • In a small bowl, whisk together the sugar, brown sugar, cinnamon, and salt.
  • Toss the sugar mixture with the nuts. Spread the nuts out on the prepared baking sheet into an even layer.
  • Bake 15 minutes, then toss the nuts and return to the oven for another 15 minutes.
  • Let cool before breaking into clusters.

Video

Nutrition

Serving: 0.5cup | Calories: 478kcal | Carbohydrates: 52g | Protein: 13g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 23g | Sodium: 400mg | Potassium: 452mg | Fiber: 7g | Sugar: 12g | Vitamin A: 15IU | Vitamin C: 0.3mg | Calcium: 74mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Candied Mixed Nuts Holiday Gift

Thank you to Foodsaver® for sponsoring this recipe, and thank YOU for supporting the brands that help make Meal Prep Mondays possible. All opinions are my own. #FoodSaverAmbassador

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