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

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It is the primary goal of many to follow a diet, such as the low-carb diet, which supposedly assists in how to live a healthy lifestyle. However, many people do not get the results they anticipate because they are making a few simple but big mistakes! These mistakes prevent them from achieving the success they desire when adhering to the low carb diet. We're gonna have a look at 5 low-carb diet biggest mistakes! 

1. Consequences Of A High Carb Diet

Generally, a low-carb diet is considered to be anything under 100 to 150 grams daily, as there is no strict type of low-carb diet. Consuming real foods as opposed to processed foods make a significant difference in results! A low-carb diet is beneficial in curbing diabetes and weight gain thus avoiding the negative consequences of a high carb diet.

Yet, many are guilty of having fond feelings towards the foods which taste good as opposed to the foods which do their bodies right. An occasional sinful indulgence shouldn't hurt too much but continuous indulgences negatively impact how to live a healthy lifestyle. High carbohydrate foods include cakes, candies, bread, cereals, and pasta.

2. Consuming A High Protein Diet

Is consuming high amounts of protein a bad thing? How can too much protein be bad for you when protein is the essential building block of muscle tissue? Protein is also required for providing the body with fuel for energy! Yet low-carb dieters often overdo it when they consume animal-based proteins.

Whole30 Chimichurri Steak Meal Prep

This, in turn, causes the body to convert the excess protein into glucose. I'm sure you're getting the picture already. The weight loss experienced would be temporary if proteins are consumed in high amounts. If one continues to eat high amounts of lean animal proteins, one will soon notice increased weight instead of the reverse.

3. Low-fat Consumption Risks

Many people think that fat is all bad. This is a big mistake, especially if you're on a low-carb diet! You're already cutting off the excess carbs, you're gonna need the fats to balance things out. Otherwise, you'll end up malnourished and suffer from deficiency ailments. Be mindful of the symptoms of unhealthy trans fats which could lead to:

  • Type 2 diabetes
  • Heart disease
  • Increased 'bad' cholesterol
  • Stroke

Avoid unhealthy trans fats and use monounsaturated and omega 3 fats instead. While on a low-carb diet, it is advisable to consume at least 70% healthy fats. Of course, to achieve this you would have to add foods which contain healthy fats to your meals such as avocado. Remember on a low-carb diet, fats provide the energy you require.

4. Lack Of Sodium - Symptoms

Low insulin levels fuel the mechanisms that make low-carb dieting possible. While on a low carb diet, insulin levels drop while excess water and sodium are removed from the body. This is awesome for relieving bloating within a few days!

sodium

However, bear in mind that sodium is a useful electrolyte. It is necessary for maintaining the fluid balance within your body and nerve and muscle function. If sodium levels are extremely too low, this may result in mild to severe symptoms, such as:

  • Constipation
  • Headaches
  • Muscle cramps
  • Light-headedness  
  • Vomiting
  • Nausea
  • Shock
  • Fatigue 
  • Dizziness
  • Coma
  • Death

5. Ultra Low-carb Diet - Cause And Side Effects

The fact is your body is designed to burn carbs for energy. When you drastically reduce carbs, fats are then converted to your body's energy source. This fat can be obtained from your diet or your body's stored fat. As a result, while your body adjusts to accommodate your change to a low-carb diet you may experience the 'keto flu'.

This 'keto flu' will have you feeling under the weather at the beginning of your low-carb diet. You may experience symptoms such as:

  • Irritability
  • Cramping
  • Headaches
  • Brain fog
  • Constipation
  • Dizziness

Your body will do its first set of adjustments within a four day period. It will take several weeks for your body to fully adjust to your new diet. Don't allow yourself to give in and abandon your low-carb diet.

Sacrificing the carbs which aren't good for you simply spares you from experiencing obesity, diabetes and all the other related ailments associated. Ensure you supplement your diet properly and you shall surely see the benefits of a low-carb diet.

Are you currently on a low-carb diet? Let us know about the benefits you've experienced so far!

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Hoisin Glazed Meatballs

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Hoisin meatballs! Glaze these pork meatballs for a healthy meal prep for lunch, dinner, or even a high-protein, gluten-free snack!

Perhaps you've used hoisin sauce before. It's sweet, thick, tangy, and delicious and used a lot in Chinese cooking. It also happens to be gluten-free (usually, although read the labels if that's a concern), and serves well as a glaze for these really flavorful pork meatballs that you can easily meal prep. Because, you know, meatballs, right?

Hoisin Glazed Meatballs Ingredients

Hoisin glazed meatballs ingredients
  • 1 lb. ground pork 
  • ¼ cup finely minced green onion
  • ¼ cup finely minced cilantro 
  • 1 Tbsp. fresh minced garlic  
  • 1 Tbsp. fresh minced ginger
  • 1 ½ Tbsp. fish sauce
  • 2 tsp. sugar, or sweetener of choice
  • 1 tsp. lemon zest 
  • 1-2 Tbsp. avocado oil 
  • Gluten-free hoisin sauce 
  • Cooked brown rice noodles, optional, for serving
  • Sliced fresh veggies such as peppers, carrots, etc., optional, for serving

How to Make Hoisin Glazed Meatballs

These come together quickly in a big bowl. Love that. Combine the ground pork plus everything up to the lemon zest-the green onions, garlic, ginger, cilantro, fish sauce, sugar, and lemon zest. Cook them in a skillet with hot avocado oil until they're browned all the way around. Then, drain them, and get them ready to meal prep. These smell SO good when they're cooking!

Hoisin glazed meatballs in a pot

How to Store and Serve Hoisin Glazed Meatballs

These are so awesome to meal prep. We love popping them into prep containers with some cooked rice noodles and sliced fresh veggies. Regular rice or cauliflower rice would be great here, too. Other noodles such as soba or even regular spaghetti works in a pinch.

You can eat these at room temperature, cold, or hot; all three ways are equally good. But having that flexibility is helpful for this healthy meal prep because that means you can take them with you and eat them for lunch, and not have to worry about reheating. Keep them in an airtight container in the fridge for 4 to 5 days. Reheat in the oven, a hot skillet, or the air fryer (yes, we suggest a lot of air fryer activity these days. That's because they're awesome. Check out our air fryer guide!)

Serving with some lime quarters would be really delicious, too.

Substitutions and Alterations

So, first of all, you can bake these meatballs instead. Do them on a rimmed baking sheet lined with foil (contains your messes) at 375 for about 15 to 20 minutes.

Otherwise, feel free to use beef, turkey, or chicken instead of ground pork, or combine some of these meats for extra flavor. All good.

You can make these meatballs smaller and serve them as appetizers, speared with toothpicks for serving. They'll cook faster that way, too.

Use lime zest instead of lemon zest if desired.

Skip the sugar altogether if you don't want or need it, but it does help provide some balance. You could use a granulated keto sugar if need be!

MORE MEATBALL MEAL PREP RECIPES!

Hoisin glazed meatballs meal prep

Hoisin Glazed Meatballs

Sticky-sweet Hoisin Glazed Meatballs for easy meal prep. Learn storage, freezing, and the best reheating tips-plus serving ideas and quick swaps.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Appetizer, Main Course
Cuisine: Asian
Diet: Gluten Free
Keyword: Meatballs
Servings: 4
Calories: 415kcal
Author: Nick Quintero

Ingredients

  • 1 pound ground pork
  • ¼ cup green onion finely minced
  • ¼ cup cilantro finely minced
  • 1 tablespoon garlic finely minced
  • 1 tablespoon ginger finely minced
  • 1 ½ tablespoon fish sauce
  • 2 teaspoon sugar or sweetener of choice
  • 1 teaspoon lemon zest
  • 2 tablespoon avocado oil
  • ¼ c hoisin sauce or more as needed
  • Cooked brown rice noodles optional, for serving
  • Vegetables optional, fresh and sliced, for serving

Instructions

  • In a large bowl, add pork through lemon zest. Use your hands to gently mix until well-combined. Shape into 16 1-inch meatballs. 
  • Add oil to a heavy skillet. Heat pan over medium heat. Once oil is hot, add the meatballs in a single layer, working in batches if necessary, and cook for 4 minutes. Flip and continue cooking for 10 to 15 minutes more, rotating often, or until golden brown on all sides and cooked through (internal cooking temperature should reach 160°F). 
  • Transfer meatballs to a paper towel-lined plate to drain briefly, then into a clean mixing bowl. Toss with hoisin sauce to taste while meatballs are still hot.
  • If desired, divide meatballs into meal prep containers with cooked brown rice noodles, sliced vegetables, and extra hoisin. 

Video

Nutrition

Serving: 1meal | Calories: 415kcal | Carbohydrates: 11g | Protein: 20g | Fat: 32g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Cholesterol: 82mg | Sodium: 874mg | Potassium: 404mg | Fiber: 1g | Sugar: 7g | Vitamin A: 140IU | Vitamin C: 4mg | Calcium: 34mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tools & Tactics To Track Your Fitness Progress

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If you have been around here for awhile, you know that Meal Prep on Fleek is a website for those who have a goal to be in better shape-inside and out. For most of us, that includes a fitness program. Though there are different reasons for wanting to be in better shape, there is one thing that we probably all have in common:  

We all hate to waste time, and we all want to see progress in whatever we endeavor.

So, you may be asking yourself, why should you track your fitness progress?

Reason #1- You should track your fitness progress because by doing so, you will see if you have moved forward in your goals. No one wants to expend hard work to remain stagnant.

Reason #2- You should track your progress so that you have a record of what you have done. You can adjust things if you find something amiss in your efforts to accomplish the goal that you have set for yourself. (Note: If you have not set a goal, do that first!!)

If you don't track your progress, something similar to this scenario can happen and we probably all can relate (be honest!):

  1. You decide that you want to be healthier and finally get fit
  2. You do a workout and meal prep every day for several days
  3. Every day you step on the scale and see your number go down and your motivation coming up. You are elated!!
  4. The weekend has the International Food Festival coming to town and you can't miss that! You step on the scale before work on Monday morning only to find your weight is higher than the day you started
  5. You are deflated; you can't believe you ever even tried. You wolf down a pizza single handedly

In the above scenario, if you were tracking your progress, you would know that an occasional "going off the rails" happens when someone is looking to change their lifestyle (emphasis on the word LIFESTYLE!)

This it the key when tracking your fitness progress;

Don't Stalk Your Scale! Instead, use your bathroom scale as a tool to help you, not a hammer to bash all of your efforts.

The following are some Tools & Tactics To Track Your Fitness Progress. These tricks will allow you to monitor your new lifestyle almost effortlessly;

Food & Exercise

Track what you have been eating each day. Log each thing you put in your mouth. Especially don't forget the mindless handfuls of things that you don't usually notice. For example, the handful of M&M's that you grabbed from the reception desk candy dish on the way to the copier room. Yes, even those. This track record of food will be a great asset to see which foods and which food arrangements have worked best for you. You can then adjust as you evaluate. And you can see how much your nutritional habits have changed; very motivating!

Similarly, do this for your exercise routine. What exercises you do? How many calories did you burn? If you are into weight training, how many pounds did you lift? Write it down so that you have a record of what you want to beat next time.

You can use a notebook and pen for this, but might I suggest one of the many apps that are out there that you can put on your phone to make it easy and convenient? There are two I might suggest: Lose It! and MyFitnessPal.  All three track calories, exercise, and food intake. They also have a barcode nutrition scanner. MyFitnessPal even has a recipe importer which is nice. You can import all the delicious recipes that you find right here on Meal Prep On Fleek!!

If you're looking for a Meal Planner that also provides weekly meal prep recipes, try the Workweek Lunch Meal Planner HERE.

Weight & Measurements

At the risk of sounding obvious, you are going to want to track your weight and girth. This sounds almost unnoteworthy, but this is actually what trips people up the most, derailing many a great intention. Our bodies are very complex things, and there are so many variables that can go into weight and measurement. For example, females may be more "puffy" certain times of the month. Men can find inaccurate weight measurements if they are gaining muscle; muscle weighs more than fat. Because of these things, tracking should not be done daily, but rather monthly to help keep you the most motivated.

Again, the tools used might seem obvious, but there are some rules that you should follow in using them to help you get a more consistent reading. Make sure you use your scale (or tape measure) on the same day each month and at the same time. Wear the same clothes and use the same bathroom scale. Track your progress in your app or notebook.

Physique

Finally, probably the best way to see your progress in living color, is to use the camera on your phone to take a picture each month to really see how you did. The camera doesn't lie! Visual progress seems to be the most motivating (or convicting-but let's not go there…)for most people. Again, consistency will be your key, so here are your steps to take to keep a great photo journal:

  1. Take your photo on the same day of the month at the same time of day
  2. Use workout clothes that will show your midriff or underwear to take your photo
  3. Keep your feet together and your arms loosely to your side
  4. Take a front view and a side view
  5. Make a specific folder on your phone to import your monthly photos
  6. Set your calendar to remind you of your next photo "appointment" and keep it!
  7. Though you might be tempted, DO NOT DELETE any photos. Remember that this will be your greatest motivation.

We hope you found some good information here to keep you motivated and organized as you work to accomplish your particular body goals!

Comment below and let us know what's working for you!

how to track your fitness progress

11 Best Muffin Recipes

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Best Muffin Recipes make your mornings brighter, your afternoons sweeter, and can totally be a part of healthy meal prepping!

Do you know the Muffin Man? Have you seen him?

Ok, joking aside, after much research, we have produced a list of muffin recipes that will give him a run for his money! Muffin recipes can be sweet, filling, healthy, fluffy, warm, and even meal-prep friendly. They're great because they are quick to put together using every day pantry ingredients and can be stored in an airtight freezer-friendly container for up to 3 months, which makes them great for your meal prepping needs. Oh, and they freeze great, too!

We have put together a list of the 11 best muffin recipes for you and your family to enjoy!

Peanut Butter Chocolate Muffins

These intense chocolate muffins are a chocolate lovers' dream, paired with a swirl of creamy peanut butter and low-glycemic sweetener making them great for breakfast.

(Carbs: 47g - Protein: 25g - Fat: 36g)

Paleo Blueberry Muffins

Skip all the guilt when you bake these paleo blueberry muffins. We love these because they're super easy to make and still paleo.

(Carbs: 7g - Protein: 3g - Fat: 10g)

Healthy Oatmeal Muffins

Make a batch of these Healthy Oatmeal Muffins so you can wake up and head out the door in the morning with a few of these portable treats! They're so moist!

(Carbs: 18g - Protein: 1g - Fat: 4g)

Morning Glory Muffins

These hearty muffins combine crunchy walnuts, crushed pineapple, shredded carrots, and almond flour for a gluten-free breakfast that satisfies hunger with fiber and healthy fats. Vanilla monk fruit adds sweetness without spiking insulin.

(Carbs: 22g - Protein: 17g - Fat: 29g)

Savory Breakfast Muffins

These grab-and-go muffins will keep you full with breakfast sausage and eggs in every bite and the texture of a muffin! This gluten-free recipe uses almond flour and flax breading for easy preparation.

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

Cinnamon Apple Muffins

These apple cinnamon muffins are the perfect breakfast recipe sweetened with low glycemic monk fruit sweetener. They bake up in just 35 minutes, and each serving contains 2 muffins (and a lot of protein!) for a filling breakfast that will keep you satisfied.

(Carbs: 25g - Protein: 22g - Fat: 28g)

Paleo Maple Bacon Banana Bread Muffins

This Paleo Maple Pecan Banana Bread Muffin recipe is made in one bowl with a few simple ingredients. Gluten-Free, Grain-Free, and Sugar-Free. They are better than anything you will find in your local bakery and one of the best muffin recipes.

(Carbs: 9g - Protein: 7g - Fat: 16g)

Cinnamon Roll Muffin

Cinnamon Rolls Muffins are a sweet muffin recipe that is made from almond flour and mixed with stevia. They have a warm cinnamon and erythritol center to give them a true cinnamon roll flavor. It is the perfect keto-friendly recipe for the true sweet breakfast lover.

(Carbs: 9g - Protein: 9g - Fat: 20g)

Jordan Marsh's Blueberry Muffins

A must-have classic muffin recipe from the Jordan Marsh stores of yesteryear! Fluffy, warm, and a perfect ratio of blueberry-to-muffin.

(Carbs: 42g - Protein: 4g - Fat: 9g)

Allrecipe's Muffins

These basic muffins can be made as-is, or you can add one of several different ingredients for a variety of muffins. All options are delicious!

(Carbs: 30g - Protein: 3g - Fat: 6g)

Jenn Segal's Blueberry Muffins

Bursting with fresh blueberries with a tender crumb and sparkling sugar crust, these really are the best blueberry muffins. Fresh blueberries is the trick!

(Carbs: 39g - Protein: 4g - Fat: 9g)

8 High Protein Snack Ideas

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High protein snacks will save the day when you're hangry (or even just hungry)!

Everyone loves a good snack. Even better, people love having a snack that tastes delicious and one that is healthy. High-protein snacks tend to be the healthier option, as opposed to snacking on chips, pretzels, candy, cookies, doughnuts, or other high-carb foods. Protein snacks keep us full longer while offering our bodies what it needs to maintain optimal health. Diets high in protein improve our muscles, bones, hair, nails, blood sugar levels, and our waistlines. We have put together 8 super easy, yet delicious, high-protein snacks perfect for your meal prepping and snacking needs!

Everything Bagel Cashews

If you love the flavor of an everything bagel but don't want the heavy carb load, then these cashews are for you! Dried onion, sesame seeds, and poppy seeds create the nutty, herb flavor of the popular bagel, but on heart-healthy cashews. This is a travel-friendly snack that curbs hunger in a pinch. And who doesn't love a nut that tastes like a bagel?!

(Carbs: 9g - Protein: 10g - Fat: 22g)

Air Fryer Cinnamon Sugar Chickpeas

These crispy air-fried cinnamon-sugar chickpeas are made with minimal oil and are ready to eat in under 30 minutes. Once cooked they are paired with cheese, jerky and raw almonds to create a salty-sweet snack box that satisfies!

(Carbs: 27g - Protein: 20g - Fat: 11g)

Air Fryer Egg Rolls

Ditch takeout and make these gluten-free air fryer eggrolls that cook up crisp using Paleo-friendly coconut wrappers. They fry in just 3 minutes with a veggie and chicken filling that keeps you feeling full; yet another good high protein snack!

(Carbs: 36g - Protein: 10g - Fat: 24g)

Turkey Bacon Ranch Pinwheel

A high protein and low-calorie snack to keep you on track! This healthy combination tastes indulgent and will keep cravings at bay. Serve with fruit or vegetable sticks for an energizing snack or light meal.

Pro Tip: Save time making this dish by using precooked bacon pieces.

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

Protein Freezer Waffles

These protein-freezer waffles are so easy and delicious! This recipe is made with only six ingredients and is high in protein. Double or triple the batch and keep them in the freezer for upcoming weeks. Waffles are a great snack, especially if you smear your favorite nut butter across the top!

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

Vegan Snickers Protein Bars

Get your sweet fix without all the sugar! These gluten-free, vegan protein bars contain less sugar and more protein than a typical candy bar for a hunger-curbing snack with zero guilt. They look SO good and are not hard to make. (They'll also save you money, so this makes them both high protein and money saving!)

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

Protein Almond Butter Cups

What's better than a peanut butter cup? An almond butter cup that is amped up with protein and finished off with a dark chocolate layer! This easy recipe comes together with just four ingredients. We never want you to NOT eat chocolate around here!

(Carbs: 8g - Protein: 6g - Fat: 12g)

Keto Bacon Sausage Meatballs

Italian sausage gets the meatball treatment. Then, it's wrapped in bacon for an easy meal prep packed with protein and flavor. Great for breakfast, lunch, snack, or even dinner, with some veggie sides (cauliflower rice, anyone?) 

(Carbs: 2g - Protein: 12g - Fat: 7g)

Keto Ranch Dressing

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Keto ranch dressing can be made very easily and it's so delicious, you'll never go back to the premade stuff!

Sure, it's easy to buy a ranch dressing. After all, it's one of America's most beloved salad dressings. But a keto ranch dressing is a little trickier to come by, without spending a chunk of change.

If you've never made ranch from scratch before, be prepared to fall in love with it. There's just no comparison to store-bought! The beauty of making a dressing from scratch is that you know everything that goes into it. And in this case, it's a handful of dried herbs, some mayo and buttermilk, and a bit of salt. There's no sugar, preservatives, or other weird and unpronounceable ingredients that probably have no business being on your salad. Or around veggies at all. You'll be so glad you did, and then you'll be looking for excuses to use it. Try it on a salad or as a dip for veggies or even as a dip for french fries (you'd be surprised how good that is!).

Keto Ranch Dressing Ingredients

  • ⅔ cup mayonnaise
  • ¼ cup buttermilk
  • 1 teaspoon dried chives
  • ½ teaspoon dried dill
  • ½ teaspoon dried parsley
  • ¼ teaspoon dried garlic
  • ¼ teaspoon granulated onion
  • Salt to taste 

How to Make Keto Ranch Dressing

Get yourself a medium sized bowl. Add all the ingredients to it and stir until everything is evenly combined. Ta-da! You've got ranch dressing, keto-style!

How to Store and Serve Keto Ranch Dressing

Once you've made the dressing you can meal prep it, as you see here. We love it with cut-up veggies like colorful bell peppers, carrots, and cucumbers. You can also serve it with celery, cherry tomatoes, sliced zucchini, halved mushrooms, and sugar snap peas. I mean, almost any veggie tastes good when it's dipped into ranch dressing. Oh! Don't forget broccoli and cauliflower! Those florets have perfect nooks and crannies for ranch dressing to sink into!

In terms of storage, this keto ranch dressing will keep in an airtight container for up to a week. If you don't want to meal prep it, as we've done here, store it in a glass jar with an airtight lid. I like to use jelly jars or old jam or other small jars I've saved for this purpose.

Substitutions and Alterations

This dressing is pretty awesome as the recipe is written, but you can make some substitutions. You can certainly use fresh versions of all the dried herbs, which would make the flavors a lot brighter and the herbal notes more pronounced. You wouldn't need too much though; you could double the amount of each herb and it would be very flavorful. Just make sure it's all finely chopped.

If you don't have buttermilk, you can always make it with whole milk and a bit of lemon juice or apple cider vinegar (no more than a tablespoon). Or, you can substitute the buttermilk for plain yogurt (Greek or otherwise) or even sour cream; you'd just need to thin it out with water a bit so that it can be easily blended and it's not too thick to pour.

MORE RANCH RELATED RECIPES!

Keto ranch dressing and veggies in a meal prep container

Keto Ranch Dressing

Here's the most amazing ranch dressing, totally keto and free of sugar!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Appetizer, dinner, Snack
Cuisine: American
Diet: Gluten Free
Keyword: creamy, healthy, no cook, quick
Servings: 10 servings
Calories: 107kcal
Author: Nick Quintero

Ingredients

  • ⅔ cup mayonnaise
  • ¼ cup buttermilk
  • 1 teaspoon dried chives
  • ½ teaspoon dried dill
  • ½ teaspoon dried parsley
  • ¼ teaspoon dried garlic
  • ¼ teaspoon granulated onion
  • Salt to taste

Instructions

  • Combine ingredients for dressing in a mixing bowl. Stir until well combined and smooth.
  • Divide dressing between 4 MPOF snack containers. Divide sliced vegetables between remaining containers. Refrigerate.

Nutrition

Serving: 1tablespoon | Calories: 107kcal | Carbohydrates: 1g | Protein: 0.5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 7mg | Sodium: 102mg | Potassium: 29mg | Fiber: 0.2g | Sugar: 0.4g | Vitamin A: 359IU | Vitamin C: 3mg | Calcium: 13mg | Iron: 0.2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

How Eating Fat Can Make You Thin (The Keto Diet Explained)

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Most people are convinced that eating fat will make them fat. That is the main reason why in the grocery stores there are so many low-fat products right? Everyone knows that fat has almost double the calories per gram than carbohydrates or protein, that is the reason, right?

Well, not exactly. No wonder people think like that, as that is what big companies have marketed for decades. Let's get one thing clear. One will gain fat thanks to excessive calories. The problem is that it's very easy to overeat from carbohydrates, and it is very easy to get addicted to spikes in blood sugar during the day.

Why Fat?

And here is where the fat comes into play. Fat makes all the meals more pleasing and helps you feel full. No wonder that the popularity of the high-fat keto diet has skyrocketed in popularity. Who wouldn't want to enjoy bacon and lose fat? I know I sure want that.

the best keto recipes

What is the keto diet?

The ketogenic diet is a very low-carb, moderate protein and high-fat diet. The keto diet was developed during the 1920s for epilepsy treatment. Research has shown many positive effects on human body, in addition to helping with epilepsy. The research also clearly shows that the keto diet is one of the most effective dietary approaches for encouraging fat loss.

So how does the keto diet work? Once you cut out the carbs from your daily menu and start focusing on fats, you will force your body to switch from using carbohydrates as a main source of energy to using fat as a main source of energy. Unlike most diets that focus on calorie restriction, the goal of the keto diet is to cut off your body's supply of glucose from carbohydrates.

What is Ketosis?

This metabolic state is called ketosis. In other words, once your body is in ketosis, it will use fats for energy, instead of glucose. And ketosis is the very state you want to be if your dream is to get rid of those excess pounds that have been bugging you.

In order to transition your body into ketosis and remain there, you need to go very low carb. The amount of carbs depends whether you are just starting out or already fat-adapted. If you are just starting out, we would suggest to cut down your carbs as low as a maximum of 20 grams per day. Following this rule, you will be in ketosis usually during a week (this can depend on the individual).

Once an individual is fat-adapted, one can slightly increase the carb intake up to 30-50 grams per day, but from personal experience, I would not suggest that. Just focus on high-fat foods and you will feel awesome.

What foods are best on a Keto diet?

The one main reason why the keto diet is so effective and enjoyable is that of the keto diet foods. They are fulfilling and enjoyable. The low carb keto foods are not rocket science. You can get everything needed from the nearest grocery store.

Make sure to check out our printable keto diet food list, that you can take with you to your next grocery shopping trip.

Keto foods, in a nutshell, are fats and oils from natural sources, organic and grass-fed protein sources (if possible), above the ground vegetables and leafy greens, full-fat dairy products, nuts and seeds and stevia-based flavorings. Examples of keto foods are Heavy cream, mayonnaise, butter, oils, lettuce, spinach, zucchini, eggplant, broccoli, avocado, beef jerky, fatty fish, beef, cheese, greek yogurt and so on.

The reason why you should very precisely follow what you eat is that this will make or break your ketosis journey - as eating more carbs than supposed to will bring you out of ketosis very quickly and slow down your body's fat burning capabilities.

Although there is big variety when it comes to foods that you can eat, you should be aware of things that are not suitable for the keto diet. Foods to avoid during the keto diet include starchy vegetables, grains, beans, any kind of low-fat products and fruits.

Keto Diet Meal Prep 101

How it differs from other diets?

Keto diet comes with a lot of benefits. Some are more related to physical conditions and others are strongly mental. Here are some ideas and benefits you can get out of the diet.

Fat loss - Despite the controversial term, one thing is clear: sticking to a ketogenic diet can be very effective for losing weight fairly quickly. While the ketogenic diet is excellent for fat loss - thanks to ketosis which is utilizing the stored fat as a primary energy source, there are many other benefits that may be even more drastic than losing weight fast already is.

Eliminating cravings - This probably one of the biggest reasons why people fell off the diet wagon(s), no matter what diet. In keto diet, you will be avoiding all the sugary foods thanks to what you don't experience big spikes in blood sugar. The other part of the equation is that you will be mainly eating fatty foods which are very filling and satisfying.

Improved cognition - Some positive side effects of the keto diet are: increased memory, improved cognition, clarity, fewer migraines. Keto diet is known for its awesome effects on your memory and cognition. Scientists have discovered that it not only increases cognition but also enhances memory and it also has shown improvement at all stages of dementia. Being in ketosis will also result in more stable blood sugar.

Reduced appetite - Another big challenge, when it comes to following diets, is the fight with the hunger feeling. Unlike many other diets, during ketosis, when you are consuming fat as a primary source of energy, higher levels of a hormone called leptin is released. Leptin is an amazing hormone that helps to regulate your energy balance by restraining the hunger feeling.

First steps to get started with the keto diet

Eating bacon and losing fat sounds great? Are you ready to jump on the keto wagon? That's awesome! Here are some tips to get you started right now!

  1. Prepare your mind and body - In order to take full advantage of the keto diet, it would be beneficial if you start thinking and planning your diet. Look over your everyday life, what foods do you usually eat, in what time, with whom and so on. If you would start following a diet, would you still want to eat out? Would you take your lunch with you? This is a vital factor, as you will have the ability to assess your current situation and plan out your weeks or months.
  2. First weeks will be tough - Be prepared mentally. No diet is easy when you start out. As with other diets, the keto diets have some so-called side-effects. I am talking about the keto flu, which affects most people during their first weeks. Symptoms often include fatigue, some headaches and feeling weak. To cope with that just drink plenty of water, bone broth and you will be in ketosis no time. A good solution to speed up the process is exogenous ketones, but I would suggest looking into that once you have experienced ketosis and have loosed some weight.
  3. Reduce your carbohydrate intake - This is the most vital part of the keto diet. Start slowly removing carbs from your daily intake. It will be harder than you think if you haven't done that before. The goal is to lower your daily carb intake down to a maximum of 20 grams of carbs per day. In this way, you will be in ketosis probably during 7 days (this can vary between individuals and your eating habits).
  4. Get enough fats - Going low carb is just one part of the game. The second, an important part is to get enough high-quality fats, so you can get your body into a magical state called ketosis. Pick fatty cuts of meats, add coconut or olive oil and spice them up with full-fat mayonnaise. Eating fats will help you feel satisfied, full and happy. If you are feeling down, hungry or don't see any results, then recheck if you have eaten enough fats to start with.
  5. Don't forget to eat your veggies - It's easy to focus only on protein and fats. One thing to remember is that leafy vegetables are nutrient-dense, low in carbs and perfect for your digestive system. So, make sure you combine your fats with vegetables.

Keto Diet Takeaway

As you can probably understand, the keto diet has lots of awesome benefits, not a merely fat loss. Although it's very effective for fat loss. Keto diet is also so powerful because it is a sustainable way of eating, it can improve your mental state and at the end of the day is enjoyable.

How Eating Fat Can Make You Thin

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Article Courtesy Of Alex Reed.

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Broccoli Cheddar Egg Wraps

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Broccoli and cheddar egg wraps will make your mornings go a lot more smoothly-or your lunch! Healthy meal prep that's loaded with protein and veggies!

Broccoli and cheddar are a match made in heaven. Think about broccoli-cheddar soup and how awesome that is. These flavors really just love each other. (Have you had our Broccoli Cheddar Stuffed Chicken Breasts?) Add eggs into the mix, fill some wraps, and roll them up. Boom, you've got a breakfast meal prep. Or maybe one for lunch, or even dinner.

Broccoli Cheddar Egg Wraps Ingredients

Broccoli cheddar egg wraps ingredients
  • 8 large eggs
  • ½ cup milk
  • Kosher salt, to taste
  • Freshly cracked black pepper, to taste
  • 1 cup shredded sharp cheddar cheese
  • 1 tablespoon olive oil
  • ⅓ cup finely diced onion
  • 2 cups broccoli florets, finely chopped
  • 4 whole-grain wraps, 8 inches diameter

How to Make Broccoli Cheddar Egg Wraps

These are pretty easy to do. In a medium bowl, whisk together the eggs and milk, and add some salt and pepper. Fold in the shredded cheese. Then, in a skillet over medium heat, add the oil, and heat it up. Cook the onions and broccoli until they soften a bit, but are still tender. Pour the eggs over the veggies and stir gently, cooking until they're just set. Once they're done, add them to four whole-grain wraps and wrap them up! Done and done!

How to Serve and Store Broccoli Cheddar Egg Wraps

broccoli cheddar egg wraps in meal prep containers

Once these are prepped, they're good to go in meal prep containers with some slices of oranges. There's something really refreshing about eating oranges with this wrap. Trust us! Keep them in the fridge in airtight containers for up to 4 days.

You can reheat these in the microwave or the oven if desired, but the beauty of these wraps is that you can just eat them right out of the fridge! They're pretty much a complete meal but if you wanted to make this a dinner or a hearty lunch, serve with a soup or a nice green salad.

These egg wraps can also be frozen for the ultimate in meal prepping. Wrap them in plastic wrap (or foil) and transfer them to a sealed container or zip-close bag. (Hint: If you wrap them in foil, you can pop them right in the oven from frozen. Score!) Reheat at 350 degrees for 15 minutes or so, or pop in the microwave for 2 to 3 minutes. (Microwaves vary in strength, so err on the side of caution first.)

Close up of broccoli cheddar egg wraps

Substitutions and Alterations

First, you can use any kind of wrap that works for you. If you need one that's gluten-free or leans keto, go for it.

Use any other kind of cheese here, such as Monterey jack, shredded mozzarella, havarti, or a spicy cheese! (Or douse the eggs with a little hot sauce in the pan before transferring them to the wraps).

You can also use frozen broccoli in this dish. Just make sure you press out any excess liquid because it will give off more water than fresh broccoli. It's also great with cauliflower.

A little bit of diced leftover chicken would taste great, too, and up the protein content considerably.

Fresh herbs would also amplify these flavors. Try some chopped chives or parsley. Barring fresh, dried herbs such as chives or parsley would work, in addition to Italian seasoning, marjoram, or oregano.

MORE EGGS AND BROCCOLI, PLEASE!

Broccoli Cheddar Egg Wraps

Broccoli Cheddar Egg Wraps

Broccoli Cheddar Egg Wraps are a great breakfast meal prep to make ahead! Use gluten-free wraps if need be!
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Breakfast
Cuisine: American
Diet: Vegetarian
Keyword: breakfast, broccoli, cheddar
Servings: 4
Calories: 430kcal
Author: Nick Quintero

Ingredients

  • 8 large eggs
  • ½ cup milk
  • Kosher salt to taste
  • Freshly cracked black pepper to taste
  • 1 tablespoon olive oil
  • 1 cup shredded sharp cheddar cheese
  • ⅓ cup finely diced onion
  • 2 cups broccoli florets finely chopped
  • 4 whole-grain wraps 8 inches diameter

Instructions

  • In a large bowl, whisk together the eggs and milk. Season to taste with salt and pepper, then fold in the cheese; set aside.  
  • Heat olive oil in a large nonstick skillet over medium heat. Add the onion and broccoli and saute for 5 minutes, or until broccoli is crisp-tender; season to taste with salt and pepper.
  • Pour the eggs over the vegetables and stir gently until eggs are just set. Set pan aside to cool before assembling the wraps.
  • Spoon a quarter of the eggs onto each wrap, spreading to cover, leaving a 1-inch border. Fold in the sides, then tightly roll up wrap from the bottom.
  • Cut wraps in half, if desired, and store in meal prep containers up to 4 days. To serve, reheat to steaming.

Video

Notes

To freeze, wrap each tightly in plastic wrap, then store in a zip-top freezer bag for up to 3 months. To serve, discard plastic wrap and set wrap on a plate. Cover with a damp paper towel and microwave for 2-3 minutes, or until steaming.   

Nutrition

Calories: 430kcal | Carbohydrates: 30g | Protein: 26g | Fat: 23g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.04g | Cholesterol: 404mg | Sodium: 640mg | Potassium: 369mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1156IU | Vitamin C: 42mg | Calcium: 399mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

16 High Protein Beef Recipes

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High protein beef recipes save the day when you want burgers, steak, and are on a keto diet. Or maybe you just want ALL the protein!

Beef is a delicious source of meat protein, and healthy. Beef is high in iron, zinc, protein, phosphorus, B3, B6, and B12, and it has been shown to be good for muscle growth, improving blood health, and boosting immunity. To help you with your cooking and meal-prepping needs, we have put together a list of 16 high-protein beef recipes.

Low-Carb Beef & Broccoli Stir Fry

This juicy beef stir-fry is an easy 15-minute meal in a savory sauce with tender broccoli. Low-carb, and better for you than takeout!

(Carbs: 11g - Protein: 27g - Fat: 20g)

Five Spice Beef & Broccoli

This lean and aromatic stir fry is full of warm spices such as ginger, cloves, and star anise. Serve this high protein beef recipe over sautéed cauliflower rice. It's satisfying without being high in carbs.

(Carbs: 32g - Protein: 33g - Fat: 23g)

Beef & Vegetable Fried Rice

The versatility of ground beef has made it one of America's all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, ground beef offers quick, easy, and delicious options for any meal and any occasion, like this fried rice!

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

Slow Cooker Asian Beef Stew

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

(Carbs: 56g - Protein: 38g - Fat: 20g)

Instant Pot Beef Barbacoa

Rich with subtle spicy and deep flavors, this Instant Pot beef barbacoa meal prep recipe makes for the perfect simple, delicious, and easy high-protein beef recipe. It works for both a weekday meal prep and a quick dinner! 

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

Mongolian Beef Meatballs

If you're following an AIP diet and missing takeout, this Mongolian beef meatball recipe will curb a craving with AIP-friendly cassava breading and a sweet and savory sauce made with ginger and coconut aminos!

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

Jamaican Beef Stew

This Jamaican-inspired beef stew is a spicy take on the classic hearty stew you're used to. This version offers a hint of heat!

(Carbs: 68g - Protein: 46g - Fat: 13g)

Instant Pot Beef BBQ Ribs

Bursting with classic BBQ flavors, you're sure to love the straight off-the-grill taste of these saucy bbq beef back ribs. This high protein beef recipe is ready in no time at all with minimal effort.

(Carbs: 56g - Protein: 48g - Fat: 29g)

Korean Beef Bowls

This flavorful and easy Korean Beef Bowl recipe is a fast meal prep recipe ready in 25 minutes and delivers 30g+ protein per serving. 

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

Pesto Beef Kabob

Beef kabobs dressed with an easy pesto sauce. This keto-friendly main dish can be made on the grill or grill pan.

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

Taco Seasoned Ground Beef & Sweet Potato Hash

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

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

Beef Zucchini Enchiladas

Low-carb enchiladas made with sliced zucchini and shredded crockpot beef. A warm wrap stuffed with meat and topped with melted cheese and any variation of delicious chili sauces.

(Carbs: 16g - Protein: 28g - Fat: 30g)

One-Pan Paleo Beef Stroganoff

One-Pan Paleo Beef Stroganoff is an easy dinner recipe. Tender chunks of grass-fed beef, hearty portobello mushrooms, and a creamy sauce are served over spaghetti squash to make this traditional dish paleo and gluten-free. 

(Carbs: 25g - Protein: 36g - Fat: 16g)

Low-Carb Crockpot Beef Ragu

Slow-cooked beef in an aromatic blend of tomatoes, spices, and red wine! A simple high protein beef recipe that tastes like a 5-star meal. Serve over zucchini or sweet potato noodles!

(Carbs: 27g - Protein: 31g - Fat: 14g)

One-Skillet Spaghetti Squash & Meatballs

This quick and easy one-skillet spaghetti squash and meatballs recipe requires only a few simple ingredients. It's the ultimate comfort food! Gluten-free, grain free and low carb.

(Carbs: 13g - Protein: 38g - Fat: 15g)

20-Minute Meatballs

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

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

Our Favorite Tostones Recipe

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Tostones are green plantains twice-fried in avocado oil. They're crispy, crunchy, starchy, and sweet!

Have you ever wondered what to do with green plantains? Make these tostones, and you'll never have to wonder again. They're a great snack, first off. Tostones are twice-fried, but don't be scared! We are using avocado oil, which is a healthier oil, and they cook so fast and are so tasty you'll be happy you made them. This food is popular in Latin American and Caribbean cuisines but is often closely associated with Puerto Rico and Cuba. You're as likely to find them on the dinner table in these countries are you are to purchase them from street vendors.

Tostones Ingredients

Tostones ingredients
  • 3 green plantains, medium-sized
  • ⅓ cup avocado oil

How to Make Tostones

Peeled green plantains for tostones

You'll need 2 to 3 medium-sized green plantains for this dish; most grocery stores will have them and Latin American grocers and markets should, too. Cut the ends off each plantain, and then carefully cut a slit down their length to pierce the exterior without cutting into the fruit itself. Remove the peel carefully, and then cut the tostones into rounds. Keep in mind that they'll turn brown/oxidize quickly, so you'll want to work fast to get them into the pan.

Heat the oil in a heavy-bottomed skillet or pot. Fry the rounds briefly, and then remove them from the heat. Then, you smash them a bit to flatten, return to the skillet, and fry them again. What you end up with is a fried plantain that looks like a flower and tastes crunchy, savory, and a little sweet.

Tostones on a plate with a green plantain nearby

How to Store and Serve Tostones

Well, if we're being honest, like all fried foods, tostones are best eaten as soon as they're made. For that reason, we're not super excited about recommending you meal prep them but you can if you want to. Or, If you have any leftovers, you can certainly store them in the fridge in an airtight container.

Here's where having an air fryer comes in handy. Reheating in the air fryer for a few minutes will crisp them back up. But the oven will do, as will a hot skillet with a little bit of oil.

Serve these as a snack, dusted with salt. Or serve with a spread of rice and beans. Some people like to eat tostones alongside guacamole, salsa, chips, or rice with cilantro and lime. All good. You could also serve it with grilled foods or veggies and it would be a nice accompaniment.

Substitutions and Alterations

There are two ingredients in this recipe, so the only thing you can really swap is the oil choice. If you have vegetable oil or something else with a high smoke point, you can use that. But tostones aren't tostones without green plantains. And whatever you do, please don't use bananas instead. They're just not the right texture or consistency.

RELATED DISHES AND TASTES!

MPOF Tostones7

Tostones

Green plantains fried in avocado oil make for a delicious snack or side. Try tostones!
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Appetizer
Cuisine: caribbean, Mexican
Diet: Gluten Free
Keyword: plant based
Servings: 4
Calories: 365kcal
Author: Nick Quintero

Ingredients

  • 3 green plaintains medium sized
  • ⅓ cup avocado oil

Instructions

  • Cut the ends off each plantain, then carefully cut a slit lengthwise down the peel without cutting into the flesh. Use your hands to separate the peel from the fruit. Cut each plantain crosswise into 1-inch rounds. 
  • Add enough oil to just skim coat the bottom of a heavy skillet and set the pan over medium to medium-low heat. Once the oil is hot, add the plantains in a single layer and cook for 2 to 3 minutes on each side, or until lightly golden. 
  • Remove plantains from pan and transfer to a work surface or cutting board. Use a plantain press or the bottom of a drinking glass to press the plantain into rounds about ½-inch thick.
  • Return plantains to skillet, adding oil if necessary, and cook on each side for 2 to 3 minutes more or until golden brown and crispy. Remove from the pan and transfer to a plate lined with a paper towel. While still hot, sprinkle with sea salt. 

Video

Nutrition

Calories: 365kcal | Carbohydrates: 49g | Protein: 2g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Sodium: 3mg | Potassium: 579mg | Fiber: 3g | Sugar: 3g | Vitamin C: 27mg | Calcium: 3mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Vanilla Mug Cake

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

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

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

Keto Vanilla Mug Cake Ingredients

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

How to Make Keto Vanilla Mug Cake

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

How to Store and Serve Keto Vanilla Mug Cake

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

Substitutions and Alterations

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

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

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

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

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

Keto vanilla mug cake in white mug

Keto Vanilla Mug Cake

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

Ingredients

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

Instructions

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

Nutrition

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

5 Reasons Exercise Will Change Your Life

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Exercise isn't just about looking good, it's all about feeling good as well. While the aesthetic benefits are a definite bonus when it comes to incorporating regular exercise to your life, there are so many other ways it can really change your life for the better. Here are the top 5 reasons why exercise will change your life!

1. Improves your physical health

One of the best and most important reasons why exercise will change your life is because it'll extend it! There are an array of health benefits such as reducing the risk of heart disease and diabetes, managing insulin, improving circulation and oxygen flow throughout the body and the list goes on. 

Even going for a walk every day increases the amount of physical activity in your life and can change your body for the better. The more you exercise, the more time you have to enjoy the benefits that come with it.

2. Improves your mental health

It isn't just the physical benefits that matter, but also your mental health. Fortunately, exercise has that covered as well. Have you ever walked in the gym in a bad mood but left feeling much happier? Exercise releases endorphins in the body which helps you let go of any negative feelings you may have and replaces them with good ones. Not only that, you can let out any anger or stress during your workout. There are different types of fitness that you can do to, depending on your mood and what you're looking for. Boxing classes can get that frustration out while yoga can help you find your inner peace and zen.

 Studies have also shown that it can lessen the symptoms of depression and anxiety. In these cases, focusing on the frequency of exercise, as opposed to the duration or intensity is a good start. While there are other factors that play a part in reducing the effects of depression and anxiety, exercise is a big contributing element as well.

3. Improves your functional fitness

Exercise will help make everyday tasks so much easier. With better balance, strength, fitness and coordination, you'll find that day-to-day responsibilities will be a piece of cake. Need to carry all those groceries from your car to your kitchen? No problem! Elevator broken and you need to climb those 5 flights of stairs instead? You've got it covered. You'll even be able to keep up with your kid's endless bundles of energy so much longer as well.

Not only that, learning the proper technique for certain movements such as the squat or deadlift can help you execute tasks that mimic these exercises with a decreased risk of injury.

4. Improves your sleep

Who doesn't want a better nights sleep? Sleeping is such an important part of life and yet it is one of the aspects where people suffer from the most. But not if you include regular exercise.

"We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality," says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. You just have to be careful about when you exercise. Some people find that exercising too close to your bedtime can have a detrimental effect on your sleep quality instead. So experiment and see which works best for you. Anywhere from the morning to late afternoon is ideal.

5. Improves your social life

Sure, exercise comes with great physical and mental benefits, but it also comes with great social ones too! It can be really fun. By joining a class or club, you'll most likely run into the same people often and soon enough (if you regularly attend), you have a new group of friends.

Exercise is an incredibly rewarding activity that can change your life for the better. By improving your physical health, mental well being, social life and also, of course, your aesthetics, there are all too many reasons why you should include physical activity in your daily life.

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Article courtesy of:

Emily Trinh
"A powerlifter by day and a writer by night, Emily Trinh has a passion for all things health, fitness, and writing-which makes her profession as a health and fitness writer quite fitting."

exercise-will-change-your-life

8 Best Chicken Salad Recipes

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Chicken salad is one of the best dishes for meal prepping. It is quick and easy to prepare, can be eaten almost any time of day or year, easily stored, and it can be as lavish or healthy as the chef would have it. There are many benefits with chicken salad. The chicken salad originated in Rhode Island, in 1863, by a man named Liam Gray. The original recipe consisted of leftover chicken, grapes, mayonnaise, and tarragon. Today, the recipe has spread worldwide, and there are countless recipes for delicious chicken salad. After some testing, we have put together our favorite 8 chicken salad meal prep recipes that we believe most people will enjoy.

A couple tips for your chicken salad meal prep;

How to Store Chicken Salad?

The best way to store chicken salad is in a air tight meal prep container in the fridge. Because oxygen breakdown your food, you using a vacuum sealer would be ideal, but it's not necessary.

How long will Chicken Salad last in the fridge?

For best quality, chicken (as well as egg, ham, tuna and macaroni) salads should be kept only three to five days in the refrigerator (stored at 40 degrees or lower).

Chicken Salad Recipe Ideas:

Chicken Quinoa Salad
Protein 64 grams - Carbohydrates 32 grams - Fat 5 grams

BLT Chicken Salad
 Protein 24 grams - Carbohydrates 8 grams - Fat 37 grams

Classic Chicken Salad
Protein 15 grams - Carbohydrates 1 gram - Fat 16 grams

Chicken Salad Wrap

Protein 32 grams - Carbohydrates 31 grams - Fat 39 grams

Ultimate Chicken Salad
Protein 36 grams - Carbohydrates 10 grams - Fat 38 grams

Full Harvest Power Chicken Salad
Protein 29 grams - Carbohydrates 45 grams - Fat 25 grams

New York Times' Best Chicken Salad
Protein 96 grams - Carbohydrates 5 grams - Fat 77 grams

Apples, Grapes, and Walnuts Chicken Salad
Protein 17 grams - Carbohydrates 11 grams - Fat 23 grams

Turkey Sausage and Egg Breakfast Quesadillas

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Turkey sausage and egg breakfast quesadillas will make your mornings easier, tastier, and full of protein!

This awesome meal prep for breakfast combines turkey sausage, eggs, and a ton of seasonings and veggies, along with some cheese, of course. It makes great and healthy breakfast meal prep, or maybe even a lunch or dinner if you don't think breakfast foods belong just at breakfast. (We like breakfast all day!).

Turkey Sausage and Egg Breakfast Quesadillas Ingredients

Ingredients for turkey sausage and egg breakfast quesadillas
  • 1 Tbsp olive oil divided
  • 8 ounces turkey sausage
  • ½ cup onion finely chopped
  • ½ cup red bell pepper finely chopped
  • 1 tsp chili powder
  • ½ tsp garlic powder
  • Kosher salt, to taste
  • Black pepper, to taste
  • 6 large eggs, beaten
  • ¼ cup cilantro, finely chopped
  • 1 cup Mexican-style shredded cheese
  • 4 8-inch flour tortillas
  • Salsa, optional, for serving
  • Sliced avocado, optional, for serving
  • Berries, optional, for serving

How to Make Turkey Sausage and Egg Breakfast Quesadillas

Start off by cooking the ground turkey sausage in a skillet with some olive oil. Once it's cooked all the way through, remove it from the pan and set it aside. Then, cook the onion and peppers along with the chili powder and garlic powder (plus salt and pepper to taste, naturally), until they've softened. Then, start cooking the eggs in the pan with the rest of the veggies over medium-low heat until they start to set. Add in the cooked sausage crumbles and stir to combine until everything is cooked through. Then, you can fill each tortilla on one side, add the cheese, and fold it over. Cook each one on flat skillet or grill pan for several minutes a side until the cheese has melted and the tortilla looks lightly golden. Once they're cooked, slice them into thirds (a pizza cutter works awesome here!) and store them for meal preps throughout the week.

Turkey sausage and egg breakfast quesadilla

How to Store and Serve Turkey Sausage and Egg Breakfast Quesadilla

Once these have been prepped they'll keep great all cut into triangles in an airtight container. Keep them refrigerated for up to 4 days. Add some sliced avocado and some fresh berries for a delicious and healthy meal prep, if desired, or just prep the quesadillas as they are; they're plenty hearty enough. Alternately, you can serve this turkey sausage and egg quesadilla with rice (brown, white, or cauliflower rice) or quinoa if you want a really filling breakfast, or you're deciding to serve it for lunch or dinner, instead.

When it's time to eat, reheat them in a hot skillet until the cheese re-melts and the inside is steaming. Quesadillas need a good reheat! (I mean, you could eat it cold, but it's better hot, right?)

Doesn't that just look so good???

Substitutions and Alterations

Feel free to make these with vegan ingredients such as soy crumbles and vegan cheese if you want! Or use regular pork sausage if desired.

These quesadillas work best with flour tortillas but some places sell tortillas that are a combination of flour and corn. Or if you need to go keto, try our Keto Tortillas!

More Breakfast Foods For Meal Prepping!

MPOF Turkey Sausage and Egg Breakfast Quesadilla

Turkey Sausage and Egg Breakfast Quesadillas

Breakfast in quesadilla form is a great meal prep hack that cooks fast and is ready when you are! HIgh-protein and delicious!
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Breakfast
Cuisine: American
Keyword: high protein, quesadilla
Servings: 4
Calories: 498kcal
Author: Carrie Havranek

Ingredients

  • 1 tablespoon olive oil divided
  • 8 ounces turkey sausage
  • ½ cup onion finely chopped
  • ½ cup red bell pepper finely chopped
  • 1 teaspoon chili powder
  • ½ teaspoon garlic powder
  • Kosher salt to taste
  • Black pepper to taste
  • 6 large eggs beaten
  • ¼ cup cilantro finely chopped
  • 1 cup Mexican style shredded cheese
  • 4 8-inch flour tortillas
  • Salsa optional, for serving
  • Sliced avocado optional, for serving
  • Berries optional, for serving

Instructions

  • Heat ½ Tbsp. oil in a large nonstick skillet over medium heat. Add turkey sausage to the pan and brown until cooked through, crumbling with a wooden spoon; remove from pan and set aside.
  • Wipe out the pan and add the remaining ½ Tbsp. oil. Add onion and bell pepper and sauté for 5 minutes. Season with chili powder and garlic powder, then add salt and pepper to taste.
  • Pour beaten eggs into the skillet with the veggies, and continue to stir until eggs are just set. Season to taste with additional salt and pepper. Fold cooked sausage and cilantro into the eggs.
  • Top half a tortilla with a quarter of the scrambled eggs, then sprinkle with ¼ cup of the cheese; fold the other half of the tortilla over to cover. 
  • Wipe out the pan, then toast the quesadillas for a couple minutes on each side, or until lightly golden brown.
  • Cut into thirds and store in meal prep containers for up to 4 days. To serve, reheat to steaming.

Video

Nutrition

Calories: 498kcal | Carbohydrates: 30g | Protein: 31g | Fat: 27g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 10g | Trans Fat: 0.2g | Cholesterol: 348mg | Sodium: 999mg | Potassium: 428mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1431IU | Vitamin C: 27mg | Calcium: 320mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Spinach and Feta Breakfast Pizzas

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Spinach and feta breakfast pizzas come together fast for a great weekday breakfast meal prep that's just perfect for vegetarians!

Pizza for breakfast? Yes, please!

We love a good egg meal prep around here, it's no secret. Mix up your morning breakfast routine with these spinach and feta breakfast pizzas. Prep them all ahead of time and you'll have a protein and veggie-packed breakfast for the week. We all get tired of the same old carbohydrate of choice with, say, cream cheese, butter, or even a nut butter. And pizza doesn't necessarily just have to mean cheese and toppings and tomatoes. Here, we've created a breakfast meal prep that involves spinach, feta cheese, and eggs. So delicious!

Spinach and Feta Breakfast Pizza Ingredients

Ingredients for Spinach and Feta Breakfast Pizzas
  • 4 whole grain English muffins, halved and lightly toasted
  • 1 Tbsp. olive oil
  • ½ cup finely diced red bell pepper
  • 2 cups baby spinach, packed, coarsely chopped
  • ½ tsp. garlic powder
  • ¼ tsp. crushed red pepper flakes, optional
  • Kosher salt and black pepper
  • 5 large eggs, beaten
  • ¼ cup crumbled feta cheese
  • ½ cup shredded mozzarella cheese

How to Make Spinach and Feta Breakfast Pizzas

Spinach and feta breakfast pizzas being assembled on a baking sheet

Start off by getting those English muffins all toasted under the broiler. Then, you'll cook some peppers in olive oil in a skillet, adding in the spinach until it wilts. Whisk the eggs together just a bit to beat them, and then add to the pan with the seasonings. This cooks pretty quickly once everything's prepped. The last add? The mozzarella and feta cheeses. The mozzarella gives it some creaminess and that fun cheese pull when you bit into it. And the feta? Well, it's so tangy and salty and delicious. Altogether, though, these breakfast pizzas have a bit of a Greek inspiration going on.

How to Store and Serve Spinach and Feta Breakfast Pizzas

Once these are made, you can meal prep them with some fresh berries like we've done here (so good), pop them into airtight containers and stick them in the fridge. You're good to go for a few days. When it's time to eat, nothing's stopping you from eating these pizzas cold if you want to. However, a few minutes in the oven, the air fryer, a cast iron pan, or the good ole toaster oven to crisp up the bottoms and re-melt the tops, will bring these breakfast pizzas back to life.

You can also make a batch of these for dinner and serve them with salad. They'd be great with soup, too. Think of all the veggies you can get into your diet in one meal with this awesome meal prep, right? We think these smart breakfast items will also withstand the freezer if you wrap them tightly in foil. Then, just pop them in the oven, frozen, at 350 for about 15 minutes. You'll never scramble for breakfast inspiration again if you've got these in the freezer!

Substitutions and Alterations

Close up of spinach and feta breakfast pizza

Feel free to use a different kind of bell pepper with these, or start with onions and peppers if you want some extra flavor (and more veggies).

Goat cheese and mozzarella would taste good together, too, if you don't have feta or don't like it. Use gluten-free English muffins to make this a gluten-free breakfast pizza if need be.

Try it with baby kale or arugula, wilted in the pan if you're out of spinach.

There are so many ways to adapt this. You can add even more protein with some cooked and sliced breakfast sausage layered on top of these pizzas, before you add the cheese or even crumbled and scrambled in with the eggs. So many ways to vary these; consider this a template!

MORE BREAKFAST INSPIRATION!

Spinach and feta breakfast pizzas meal prep

Spinach and Feta Breakfast Pizzas

Spinach and Feta Breakfast Pizzas in 15 minutes. Crisp crust, creamy feta, and eggs. Get storage, freezing, and best reheating tips for easy meal prep.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Breakfast
Cuisine: American
Diet: Vegetarian
Keyword: spinach, eggs, breakfast pizza
Servings: 4
Calories: 313kcal
Author: Nick Quintero

Ingredients

  • 4 whole grain Engilsh muffins halved and lightly toasted
  • 1 tablespoon olive oil
  • ½ cup red bell pepper finely diced
  • 2 cups baby spinach packed, coarsely chopped
  • ½ teaspoon garlic powder
  • ¼ tsp crushed red pepper flakes
  • Kosher salt to taste
  • Freshly cracked black pepper to taste
  • 5 large eggs lightly beaten
  • ¼ cup crumbled feta cheese
  • ½ cup shredded mozzarella cheese

Instructions

  • Preheat broiler. Arrange English muffins cut side-up on a sheet pan.
  • Heat olive oil in a large nonstick skillet over medium heat. Add bell pepper and sauté for 2 to 3 minutes, then add spinach and continue to sauté until it just wilts, 1 to 2 minutes more. Season vegetables with garlic powder and red pepper flakes, then add salt and pepper to taste.
  • Reduce heat to medium-low and add the eggs to the pan. Cook the eggs, stirring often, until almost set. Then, stir in the feta and half of the mozzarella cheese. Continue to cook until eggs are just set, then season to taste with salt and pepper; remove pan from heat.
  • Top each English muffin half with the scrambled eggs, then sprinkle tops with remaining mozzarella cheese.

Video

Nutrition

Calories: 313kcal | Carbohydrates: 26g | Protein: 18g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 252mg | Sodium: 506mg | Potassium: 352mg | Fiber: 5g | Sugar: 6g | Vitamin A: 2501IU | Vitamin C: 28mg | Calcium: 320mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tuna Snack Box

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This literally takes me 10 minutes to prepare and costs less than $15 for four total meal prep snacks. Zero cooking required.

Tuna Snack Box

This literally takes me 10 minutes to prepare and costs less than $15 for four total meal prep snacks. *Zero cooking required.*
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Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Course: Snack
Cuisine: American
Keyword: snack, tuna
Servings: 4 Servings
Calories: 295kcal
Author: Meal Prep Mondays
Cost: $15

Ingredients

  • 4 ea tuna fish packets about 10oz
  • 1 ea cucumber
  • 1 cup Almonds
  • 8 ea cheese sticks

Instructions

  • Combine all in a box and enjoy!

Video

Nutrition

Serving: 1meal | Calories: 295kcal | Carbohydrates: 8g | Protein: 26g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Trans Fat: 0.01g | Cholesterol: 22mg | Sodium: 52mg | Potassium: 430mg | Fiber: 4g | Sugar: 2g | Vitamin A: 41IU | Vitamin C: 0.01mg | Calcium: 105mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

The 6 Best Energy Drinks

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The Best Energy Drinks give you what you need without the dreaded crash-and-burn feeling. Here are our faves when you need a boost!

Whether you're going to the gym, need an energy boost mid-afternoon, or craving a pick-me-up in a sporting event, energy drinks are there for you. There are many energy drinks on the market today, and that number is expected to rise even more by 2030. Of course, this means more flavors, benefits, and mixing opportunities! These are six of our favorite energy drinks on the market today.

Reign

Reign Total Body Fuel is an innovative performance energy drink to help athletes perform at their peak. Blended with BCAAs, 300 mg of Natural Caffeine, CoQ10, and electrolytes, Reign Total Body Fuel also offers zero sugar, & zero artificial flavors & colors. Reign currently comes in 3 product lines: Storm, Core, and Inferno; and a total of 14 flavors. 

Monster

Monster Energy is a carbonated energy drink with caffeine. It also includes ginseng and B vitamins. It is smooth, refreshing, and made to gulp. We like that they have a sugar free line of products, too. Coffee lovers might enjoy the Monster Java energy, and a Monster juice energy, recovery, or hydration options might be what the doctor ordered after a workout. Monster energy drinks come in 24 varieties, including classic, sugar-free, low-carb and so forth.

Related: Top 3 Supplements for Muscle Recovery

Red Bull

Many people are no stranger to this product, as Red Bull Energy Drink is an Austrian-based company that launched in 1987. Their lightly carbonated energy drinks contain B vitamins, taurine, and some caffeine. Red Bull is known for its slogan "Gives You Wiiings," and the brand is known for events and sponsorships in sports such as diving, breakdancing, mountain biking, racing, drifting, skateboarding, and more. They offer 11 varieties: classic, classic sugar-free, zero, red edition, yellow edition, and so forth. 

Celsius

Celsius Fitness Drinks come in sparkling and non-carbonated varieties and are specially formulated for fueling active lifestyles. The brand's product is clinically studied to boost your metabolism and burn body fat when exercising. Celsius currently has 4 main product lines: classic, Celsius Heat, Celsius BCAA, and Celsius-Stevia. Many of their products are either sugar-free or low-calorie. Their recipes tend to have green tea extract to boost metabolism, guarana seed extract for energy, ginger root for digestion and to increase body heat. It also contains chromium to curb appetite, vitamin C for immune support, and B vitamins for additional energy and metabolic boost.

Related: Getting Started With Collagen: What You Need to Know

Rockstar

Rockstar Energy Drink contains B vitamins and guarana, taurine, and caffeine to help keep you going and stay focused. The company offers a comparatively large variety, with 30 flavors across 8 product sublines: Original, Pure Zero, Punched, Recovery, XDurance, Unplugged, Boom, and Throwback.

Bang

Bang Energy gives you a bang for your buck with 4 main product varieties: classic Bang, Vooz Hydration, Redline, and Meltdown Energy. Of their mainline classic Bang, these drinks are zero-calorie, sugar-free, gluten-free, vegan-friendly, keto-friendly, and have no artificial colors. Bang Energy has a whopping 38 flavors on the market today.  

Related: The Best and Worst Keto Drinks

If we were to decide which is our favorite and least favorite, it will be a close race. However, if pressed enough, Red Bull would come out on top and Reign would be our least favorite. Red Bull is straightforward and utilizes an optimal recipe for improving energy, is culturally relevant, and has a decent distinct flavor for an energy drink. Reign seems to be lacking and less available while their presentation is over the top for what it is.

Low Carb Pork Fried Rice Meal Prep

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Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep Ingredients:

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

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

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

Low Carb Pork Fried Rice Meal Prep

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

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

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

Low Carb Pork Fried Rice Meal Prep

Helpful Guides

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Low Carb Sun Dried Tomato Egg Cups

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

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

Meal Prep Low Carb Sun Dried Tomato Egg Cups

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

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

Low Carb Sun Dried Tomato Egg Cups Meal Prep

Gluten-Fee Breakfast Egg Cups

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

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

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

Low Carb Sun Dried Tomato Egg Cups

Low Carb Sun-Dried Tomato Egg Cups Ingredients: 

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

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

Low Carb Sun Dried Tomato Egg Cups before

Helpful Guides

How To Make Low Carb Sun Dried Tomato Egg Cups

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

Low Carb Sun Dried Tomato Egg Cups Recipe

Low Carb Sun Dried Tomato Egg Cups

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Air Fryer Baked Apples

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Air fryer apples are so delicious. It's a quick and easy way to prepare and serve apples without adding a lot of sugar! Paleo and gluten free!

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Consider these air fryer-baked apples something of a super shortcut to the most concentrated experience of all that is wonderful about an apple, without adding a ton of sugar. It's kind of ideal.

If you've ever dehydrated apples before in a food dehydrator or a low oven, you know how delicious they are. But if you've also ever baked apples as a dessert, you know, too, how amazing those are. Especially when they're served with ice cream, some chopped nuts, a drizzle of some kind of sauce or another. Ok, we're getting ahead of ourselves here, but suffice to say, you'll love this dessert. Or maybe it's a snack. It can happily serve as either. Once you use your air fryer to make these baked apples, which are a healthy indulgence, you'll do it again. Think of air fryer apples like a deconstructed apple pie, minus the crust and oh, did we mention, the sugar?

Air Fryer Baked Apples Ingredients

  • 1 ½ Tbsp. maple syrup
  • 1 Tbsp. melted unsalted butter or coconut oil
  • ½ tsp. vanilla extract
  • ½ tsp. ground cinnamon
  • ¼ tsp. ground ginger
  • Large pinch fine sea salt
  • 2 medium apples, sliced ½-inch thick (about 3 cups total)
  • Nonstick cooking spray
  • Greek yogurt and chopped toasted walnuts, optional, for serving

How to Make Air Fryer Apples

Slice your favorite apples (about will work) about a half-inch thick and set aside. You can leave them unpeeled if you like; it adds flavor and nutrition. Toss the apples in some maple syrup, along with the melted butter (or coconut oil), some vanilla extract, and some spices. We like cinnamon and ginger. Pop it all in the air fryer and let it do its magic!

How to Store and Serve Air Fryer Apples

Once these air fryer apples are made, they're best eaten almost immediately, nice and warm. We like them alongside some plain Greek yogurt (or regular yogurt) topped with chopped toasted walnuts (or pecans!). But you do you! If eating this immediately isn't possible, just set them aside in an airtight container. They'll keep for a day or so and it's possible to warm them up briefly again in the air fryer, but as with most air-fried items, savory or sweet, they really are best right out of the fryer. You could go more decadent with this, and serve with vanilla ice cream. We don't judge.

Substitutions and Alterations

This recipe would work with pears, too, or a combination of pears and apples. Depending on how ripe the pears are, they might bake faster, so just keep an eye on the timing if you're experimenting with pears.

You can use any kind of apple you want for these air fryer apples, as long as it's firm and good for baking. Granny Smith would be more tart and less sweet, Pink Lady would be tart-sweet, Fuji apples are always crisp and delicious, and Gala are available all year round. Making these baked apples while apples are in season, or even after you go apple picking, would be even more fun, because you could mix and match different types. Try experimenting with different types of apples and see which ones you like the best.

Use allspice, nutmeg, cardamom, and cloves; all of those spices are great. We recommend any of them! You can even shortcut the whole thing and use apple pie spice. That contains most of the key fall apple baking spices you might want.

We wouldn't recommend switching the maple syrup for honey, without a caveat: honey is sticky! Maple syrup is not. You could, however, use agave nectar instead of maple syrup.

MORE AIR FRYER AND APPLE MAGIC!

air fryer baked apples

Air Fryer Baked Apples

Apples bake fast in the air fryer and are so easy to make! Serve with yogurt and granola for a healthy snack.
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Appetizer, Dessert
Cuisine: American
Diet: Gluten Free
Keyword: apples, snack
Servings: 2
Calories: 190kcal
Author: Nick Quintero

Equipment

  • 1 Air Fryer

Ingredients

  • 1 ½ tablespoon maple syrup
  • 1 tablespoon unsalted butter melted, or coconut oil
  • ½ teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • Large pinch sea salt
  • 2 medium apples sliced ½-inch thick (about 3 cups total)
  • Nonstick cooking spray
  • Greek yogurt optional, for serving
  • Walnuts toasted and chopped, optional, for serving

Instructions

  • In a large bowl, mix together the maple syrup, melted butter, vanilla, spices, and salt.
  • Add the apples to the maple syrup mixture and toss well to combine.
  • Preheat air fryer to 375°F. Spray the tray of your air fryer with nonstick cooking spray. Add the apples in a single layer (cook in batches if necessary). Cook for 12 to 14 minutes, tossing at least once during cook time, or until tender and golden brown around the edges.
  • Serve warm topped with Greek yogurt and walnuts.

Notes

Note: The macros for this recipe are calculated without Greek yogurt and chopped walnuts, which are optional. 

Nutrition

Calories: 190kcal | Carbohydrates: 36g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 4mg | Potassium: 237mg | Fiber: 5g | Sugar: 28g | Vitamin A: 275IU | Vitamin C: 8mg | Calcium: 34mg | Iron: 0.3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Loaded Lean Beef Burger Bowls - 4 Ways!

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Table of Contents

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

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

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

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

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

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

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

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

Per 100 grams:

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

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

Other lean beef protein options include:

TOP SIRLOIN STEAK

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

STRIP STEAK (TOP LOIN STEAK)

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

TENDERLOIN STEAK

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

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

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

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

The Greek Burger Bowl

INGREDIENTS:

For Burgers

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

For Serving 

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

The Burrito Burger Bowl

INGREDIENTS:

For Burgers 

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

For Serving 

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

The Teriyaki Burger Bowl

INGREDIENTS:

For Burgers 

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

For Serving 

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

The Deconstructed Cheeseburger Bowl

INGREDIENTS:

For Burgers 

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

For Serving  

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

Try these Burger Bowls:

Greek Burger Bowl Ingredients

Loaded Lean Beef Burger Bowls - 4 Ways!

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

Ingredients

Greek Burger Bowl

For Burgers

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

For Serving

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

Burrito Burger Bowl

For Burgers

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

For Serving

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

Teriyaki Burger Bowl

For Burgers

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

For Serving

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

Deconstructed Cheeseburger Bowl

For Burgers

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

For Serving

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

Instructions

Greek Burger Bowl

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

Burrito Burger Bowl

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

Teriyaki Burger Bowl

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

Deconstructed Cheeseburger Bowl

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

Notes

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

5 Best Sparkling Beverages of 2023

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With summer right around the corner, many people are looking for refreshing drinks that don't add a lot of sugar or calories. There's no shortage of fun drinks these days. You may have noticed the beverage category has kind of exploded in growth in recent years. Many of them are naturally flavored, and don't have sodium or calories. Some even come with added health benefits such as probiotics. Others add a smidge of fruit juice for flavor without added sugar. Soda waters, or seltzer, or sparkling water (all same!) are versatile. You can drink them by themselves, mixed in cocktails, or blended in with other teas and fruits. They're a fun and creative way to cool off in the summer. Here are five of our favorite sparkling beverages, from sodas to waters and in between.

Olipop

So Olipop isn't soda water per se, but a full-fledged soda! Olipop originated in Oakland, California, as a low-calorie soda water with prebiotics, plant fiber, and botanical extracts that support digestive health. Olipop's vibe is retro, colorful, and healthy; you'd never "taste" that it was healthy, nor would you miss the sugar! The sodas are non-GMO, vegan, gluten-free, paleo, and keto-friendly. Currently, Olipop comes in 14 very fun flavors that include classics such as root beer, vintage cola, cream soda, grape, and orange, among many other fun seasonals. The brand also offers some seasonal faves, too.

Poppi

Poppi originated in Dallas, Texas, and is a unique sparkling beverage that combines fresh fruit juices with apple cider vinegar (ACV). You might think it's astringent, but it's not. These soda waters lead with fruit (and other) flavors instead of the acidity of the vinegar. This brand was further popularized after making a deal on the tv show Shark Tank. Poppi currently comes in 10 exciting flavors: grape, strawberry lemon, orange, cherry limeade, ginger lime, raspberry rose, watermelon, classic cola, doc pop, and root beer.   

Related: The Best and Worst Keto Drinks

Topo Chico

This sparkling water is highly coveted and not always easy to find. That has changed somewhat since its acquisition by Coca-Cola several years ago. Topo Chico originated in 1895 in Mexico as sparkling mineral water. The brand offers two main product lines, i.e. classic sparkling mineral water, and sabores. The latter combines the classic sparkling water with real fruit juices and herbs. Of the classic sparkling water products, Topo Chico offers 4 flavors: plain, lime twist, grapefruit twist, and tangerine twist. From their sabores line, Topo Chico offers 3 flavors: tangerine ginger, blueberry hibiscus, and lime mint. 

Zevia

Zevia originated in Los Angeles, California, with a vision to help people reduce sugar consumption by sweetening their drinks with stevia. The brand offers more than just soda water, but for this piece let's stick to those. Their zero-calorie soda waters come in 18 varieties. These are all over the map, from cream, ginger ale orange cream, to cherry cola, orange, and lemon-lime, among many others.  

Related: Simple Ways to Get More and Better Sleep

La Croix

La Croix, pronounced "la croy" as in "Enjoy La Croix," originated in LaCrosse, Wisconsin. These sparkling waters are wildly popular, thanks to their creative flavors, and the fact that they have no calories, sodium, or artificial ingredients. These sparkling waters come in an array of several dozen flavors that include all manner of fruits. Some of their fun and sought-after flavors also include those directly inspired by beverages such as coffee, mojito, and limoncello, for example.

Read Next: The 5 Best Things to Eat or Drink After a Workout

If we were to say which sparkling waters are our favorites and which are our least favorites, we'd say La Croix still reigns supreme while Zevia is our least favorite. La Croix does not use any sweeteners, and they offer a wide range of fantastic thirst-quenching flavors. Whereas Zevia, on the other hand, uses stevia. The theory behind stevia is amazing: to provide sweetness without the risks of artificial sweeteners or simplified sugars, but there is still a lingering taste after every sip. Maybe one day it will be improved, we are not giving up hope on stevia or Zevia.

Meal Prep Menu 2023: Week 34

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Meal Prep Menu 2023: Week 34! Bring on the planning and break out your pots and pans, we've got what you need to make this week's healthy meal preps a breeze!

Get your weekly meal prep recipes finished in no time flat with 2023: Week 34's delicious and easy meal prep menu. Lemon Poppyseed Oatmeal Bars make for a fiber-filled and very tasty breakfast bar (or snack bar!) on the go. Have you ever worked with watercress? It's got some pep to it, and paired with feta cheese and stuffed in flank steak, it's so good. Snack time means old-school vibes, done new again, with a Zesty Chex Mix, and our other dinner prep is a Whole30 Buffalo Chicken Casserole.

Every recipe requires fresh, whole ingredients-just the way we like it-and can be customized to fit your dietary needs.

Our weekly meal prep menus are the perfect solution for busy individuals looking to eat healthy, delicious meals without the hassle of cooking every day. Every week, we offer a selection of nourishing dishes made with fresh, whole ingredients for healthy meal preps. Each menu targets the 1800-2000 calorie range.

NOTE: Meal Prep Menu 2023: week 34 is designed to give you ideas. We aren't about to tell you how many calories you should consume every day. (In fact, we don't really like the word "should.") Please calculate your macros HERE and then adjust the menu items' portion sizes as needed. 

This week's recipes:

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

How to customize:

  • Lemon Poppyseed Oatmeal Bars
    • Use a sugar of your choice instead of the monk fruit sweetener. 
  • Buffalo Chicken Casserole
    • Make this recipe vegan by using plant-based chicken, dairy-free butter, and JustEgg. 
  • Watercress & Feta Stuffed Flank Steak
    • Swap the flank steak for tofu and the feta for a dairy-free version to make this vegan. 
    • Use chicken or turkey instead of flank steak. 
    • If you don't like watercress, spinach or baby kale would also work. 
  • Zesty Chex Mix
    • Use dairy-free butter and non-dairy powdered milk to make this vegan. 
    • Out of Chex Mix? Use any combination of cereal and nuts instead. 

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]! 

How to alter the macros:

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

One Pot Southwestern Meal Prep

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Looking for a delicious and efficient way to meal prep for the week? This Southwestern Meal Prep is a perfect solution! Combining juicy steak, flavorful Hatch chile salsa, and a hearty mix of rice, corn, and beans, this one-pot wonder is not only tasty but also incredibly easy to make. With the added creaminess of fresh avocado, this meal prep is sure to become a favorite. Let's dive into how you can whip up this Southwestern-inspired dish in no time!

Ingredients:

  • 1 tablespoon olive oil
  • 1 lb steak, sliced
  • 1 cup Hatch Chile salsa
  • 2 cups cooked brown rice
  • 1 ½ cups frozen corn (or fresh if in season)
  • 15 oz steamed kidney beans
  • 1 avocado, diced
Southwestern Meal Prep

How to Store:

  • Store the meal prep containers in the refrigerator for up to 4 days. Make sure the lids are tightly sealed to keep everything fresh. If you plan to store the meals for longer, you can freeze them for up to a month. Just leave out the avocado when freezing and add it fresh when you're ready to eat.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. If reheating from frozen, allow the meal to thaw overnight in the refrigerator before microwaving. For the best results, add the avocado after reheating to maintain its creamy texture.

This Southwestern Meal Prep with steak, rice, corn, Hatch chiles, and beans is a fantastic way to enjoy a hearty, flavorful meal without spending hours in the kitchen. With everything cooked in one pot, cleanup is a breeze, and you get a balanced meal packed with protein, fiber, and healthy fats. Perfect for busy weeknights or a satisfying lunch, this meal prep will keep you coming back for more.

Ready to spice up your meal prep game? Try this Southwestern Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your delicious dishes and inspire others to enjoy easy, flavorful meals. Happy cooking!

One Pan Southwestern Meal Prep

One Pan Southwestern Meal Prep

The easiest way to make dinner is with these convenient one-pot meals. Healthy Steak, Rice, Corn, and Beans Meal Prep with a little Hatch Chile Salsa
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Lunch
Cuisine: Mexican
Keyword: Beef, Meal Prep
Servings: 6 servings
Calories: 522.94kcal
Author: Nick Quintero

Ingredients

  • 1 lbs steak sliced
  • 1 cup Hatch Chile salsa
  • 2 cups Brown Rice cooked
  • 1.5 cup Frozen corn
  • 15 oz Steamed Kidney Beans
  • 1 ea Avocado diced
  • 1 tbs olive oil

Instructions

  • Heat olive oil in skillet over medium heat
  • When oil is hot add in sliced steak strips
  • Saute steak until cooked half way through (about 3 minutes per side)
  • Add in hatch chili salsa, brown rice, corn and kidney beans
  • Mix
  • Cover and cook for 5 minutes
  • Mix again
  • Cover and cook an additional 5 minutes or until bubbling
  • Evenly divide between meal prep containers
  • Finish off with diced avocado, if desired

Video

Nutrition

Serving: 1meal | Calories: 522.94kcal | Carbohydrates: 70.81g | Protein: 25.02g | Fat: 15.91g | Saturated Fat: 5.52g | Cholesterol: 46.12mg | Sodium: 496.23mg | Potassium: 754.35mg | Fiber: 7.07g | Sugar: 3.67g | Vitamin A: 246.76IU | Vitamin C: 4.97mg | Calcium: 46.75mg | Iron: 3.61mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Salmon with Capers and Broccolini Pasta

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Sheet Pan Salmon with Capers and Broccolini Pasta is loaded with protein and great flavors. This is easy meal prep is one you'll want again and again!

We know and love sheet pan salmon meal preps around here. That's a fact. But have you had broccolini or capers? Let's stop for a moment because once you learn about these ingredients you'll find fun ways to use them-with or without salmon!

Capers are actually caper berries, and they're technically an unripened flower bud from a prickly plant that grows in the Mediterranean and parts of Asia called capparis spinosa. You typically find them in jars and they add a slightly tart and salty taste, similar to pickles. They pack a punch, flavor-wise; you only need a little bit to make an impact on a dish and, like salt or other pickled items, it's very easy to go overboard!

And broccolini? Well, it's kind of like baby broccoli. That's the shortest answer. The stalks are not as thick and fibrous as broccoli so you can eat the whole thing.

Sheet Pan Salmon with Capers and Broccolini Pasta Ingredients

Sheet pan salmon capers broccolini pasta

For the Salmon, Broccolini and Pasta

  • 4 fillets salmon about 1 to ½ pounds
  • 1 bunch broccolini
  • 2 tbsp olive oil
  • Kosher salt to taste
  • Black pepper to taste
  • 1 lemon juice and zest
  • 8 ounces pasta any kind

For the Caper Cream Sauce

  • 3 cloves garlic minced
  • 2 tbsp capers
  • 2 tbsp coconut aminos
  • 1 cup low-sodium chicken broth
  • 1 ½ cups heavy cream

How to Make Sheet Pan Salmon with Capers and Broccolini Pasta

Oh, we love a good sheet pan meal around here!

To start this dish off, grab your sheet pan and preheat the oven to 425 F. Arrange the salmon filets and broccolini on the sheet pan and brush with olive oil. Sprinkle the tops with salt and pepper. Pop it in the oven and while it cooks, start the pasta.

Cook the pappardelle (or pasta of choice) in salted boiling water until al dente. While all that's happening, you can start the sauce, which is basically garlic cloves, heavy cream, capers, chicken broth, coconut aminos (for that inexplicable umami taste) and, of course, heavy cream. All of that makes a really flavorful sauce that reduces over medium-low heat. Then, all you need to do is portion out the pasta, topped with the cream sauce, salmon, and broccolini, into four containers, and you're good to go.

How to Store and Serve Sheet Pan Salmon

Sheet pan salmon capers and broccolini meal prep

Well, four days in the fridge will work for this salmon meal prep. This is pretty much a complete meal but if you feel so inclined a salad would taste great alongside this dish. We also like some crusty bread to sop up bits of that creamy sauce. But you can serve it just like this, no questions asked!

Store this in the fridge until you're ready to eat. You can heat it up in the oven, covered, or in the microwave. It's your call. We wouldn't recommend freezing the pasta and sauce, but you could freeze the salmon and broccolini with no problem at all. Pasta with cream sauce doesn't necessarily reheat well from frozen.

Substitutions and Alterations

If you can't find broccolini use regular broccoli instead. About a pound of broccoli should do it, given the amount of other ingredients. You could also use cauliflower or a combination of both.

We wouldn't eliminate the lemon or the capers, but if you're out of capers or can't find them, you could add some very finely chopped green olives to the sauce instead.

Feel free to use garlic or onion powder if you're out of garlic. Swap out the pappardelle or other pasta for something like rice. Brown, white, or cauliflower rice would work, too, and it would take about as much time as pasta to cook, maybe a little longer. It wouldn't add too much to the workload.

MORE SHEET PAN AND SALMON DINNERS TO LOVE!

Sheet pan salmon capers and broccolini meal prep

Sheet Pan Salmon Caper and Broccolini Pasta

Salmon in a sheet pan with capers and broccolini is a quick and healthy meal prep that's gluten free and high protein!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: dinner, Main Course, Main Dish
Cuisine: American, Mediterranean
Keyword: Pasta, Salmon, Sheet Pan
Servings: 4
Calories: 864kcal
Author: Carrie Havranek

Ingredients

  • 4 fillets salmon about 1 to ½ pounds
  • 1 bunch broccolini
  • 2 tablespoon olive oil
  • Kosher salt to taste
  • Black pepper to taste
  • 1 lemon juice and zest
  • 8 ounces pasta any kind

For the Caper Cream Sauce

  • 3 cloves garlic minced
  • 2 tablespoon capers
  • 2 tablespoon coconut aminos
  • 1 cup low-sodium chicken broth
  • 1 ½ cups heavy cream

Instructions

  • Heat oven to 425 F.
  • Arrange salmon filets and broccolini on a sheet pan. Brush the salmon with olive oil and toss with broccolini to coat.
  • Zest the lemon right over the salmon and broccolini. Season with salt and pepper. Drizzle the lemon juice over the top and bake for 20 minutes.
  • While salmon is baking, cook the pasta according to package directions. Drain and set aside.
  • Combine all sauce ingredients in a saucepan over medium-low heat. Stir occasionally and reduce the liquid by half.
  • Divide the cooked pasta among 4 meal prep containers and cover with the sauce. Top with salmon filets and broccolini. Store in the refrigerator for up to 4 days.

Video

Nutrition

Calories: 864kcal | Carbohydrates: 54g | Protein: 47g | Fat: 51g | Saturated Fat: 23g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 17g | Cholesterol: 194mg | Sodium: 414mg | Potassium: 1143mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2142IU | Vitamin C: 55mg | Calcium: 136mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Budget Meal Planning: Cheap Dishes You Can Easily Make For The Week

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If you're strapped for time too, budget meal planning has become an essential life skill for people strapped for time. Maybe you're a student, working professional, stay-at-home mom, of someone who just takes on more than you can handle? With rising food costs and busy schedules, finding ways to enjoy tasty, nutritious meals without breaking the bank is a top priority. In this comprehensive guide, we'll share expert tips and mouthwatering recipes to help you master the art of budget-friendly meal planning.

Table of Contents

Why Budget Meal Planning Matters:

Budget meal planning isn't just about saving money - it's about making the most of your resources while maintaining a balanced and healthy diet. By strategically selecting affordable ingredients and planning your meals ahead, you can reduce food waste and make better use of your grocery budget.

Meal Prepping on a College Budget 777x431

Tips for Successful Budget Meal Planning:

  • Create a Weekly Meal Plan: Start by outlining your meals for the week. This prevents impulse purchases and ensures you only buy what you need.
  • Shop with a List: Armed with your meal plan, create a detailed shopping list. Stick to it to avoid purchasing unnecessary items. If you like using apps, here are the 5 best meal planning apps that include shopping lists.
  • Embrace Seasonal Produce: Seasonal fruits and vegetables are often more affordable and fresher. Explore local farmers' markets for great deals.
  • Buy in Bulk: Non-perishable staples like rice, pasta, and beans are more cost-effective when purchased in bulk. Just be sure to store them properly. Try these 5 other money saving tips.
  • Repurpose Leftovers: Get creative with leftovers to minimize waste. Turn last night's roasted chicken into a tasty chicken salad for lunch.
  • Cook in Batches: Dedicate a day to meal prep and cook in batches. Portion and freeze meals for later use.
  • Compare Prices: Don't hesitate to compare prices at different stores. Online tools and apps can help you find the best deals.
  • DIY Convenience Foods: Instead of buying pre-packaged snacks, make your own granola bars, energy bites, and trail mix.
CHEAP DISHES YOU CAN EASILY MAKE FOR THE WEEK

5 Cheap Dishes You Can Easily Make For The Week

Here are my top five favorite dishes I usually make in bulk. They're easy to whip up, last a whole week, and are very healthy for the mind and body!

Chicken Shawarma

I love this recipe because it truly brings out so many flavors without the guilt! It's effortless to do, and you've got everything you need in one bowl, from the healthy carbs down to the satiating protein.

  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: One hour
  • Serves: Six meals

Ingredients:

  • Two pounds of boneless skinless chicken breasts (cut into chunks)
  • One tablespoon of honey
  • Two teaspoons of paprika
  • Two teaspoons of cumin
  • Two teaspoons of kosher salt and pepper
  • Juice of two lemons
  • Four cloves of minced garlic
  • A pinch or red pepper flakes
  • Five tablespoons olive oil
  • Two sweet potatoes, cut into sticks
  • One bunch of asparagus with its ends trimmed
  • Four cups quinoa, cooked
  • Half cup of pitted kalamata olives (oil drained)
  • Half cup of sun-dried tomatoes (oil drained)

Steps:

  1. Put together the chicken, paprika, honey, salt, pepper, cumin, lemon juice, red pepper flakes, garlic, and two tablespoons olive oil. Toss it in a large zip bag until well combined. Seal the bag and chill in the fridge for half an hour. You can also leave it for up to 12 hours for better flavors.
  2. Preheat your oven to 425 degrees F. Now prepare the sweet potatoes by placing it on a baking sheet and tossing it with the other two tablespoons olive oil, as well as salt and pepper. Let it bake in the oven for 15 to 20 minutes. Flip all the sweet potatoes and let it bake for another 15 to 20 minutes.
  3. Now prepare the asparagus by tossing it on a baking sheet with the last tablespoon olive oil, salt, and pepper. Let it roast in the oven for 10 to 15 minutes.
  4. Put the now marinated chicken on a baking sheet, spreading it all in an even layer. Place it in your oven, roasting for 15 to 20 minutes.
  5. Divide the cooked quinoa into six containers and then arrange the asparagus, sweet potatoes, and the chicken on top. Top it off with the olives and tomatoes. Enjoy!

Grilled Vegetables

Perfectly Grilled Vegetables

Not a fan of the intense flavors from the shawarma marinade? No problem! This is a much more straightforward and healthy recipe, made with colorful vegetables and lean protein. I love making this when I have no time on a Sunday night!

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: Four Meals

Ingredients:

  • Two medium boneless skinless chicken breasts (cut into chunks)
  • One cup of broccoli florets
  • One chopped red onion
  • One cup of grape tomatoes
  • One chopped medium zucchini
  • Two cloves of minced garlic
  • One tablespoon Italian seasoning
  • One teaspoon salt
  • Half teaspoon black pepper
  • Half teaspoon red pepper flakes
  • Half teaspoon paprika
  • Two tablespoons olive oil
  • Four cups of cooked rice or quinoa

Steps:

  1. Preheat your oven to 450 degrees F. Prepare the baking sheet and line it with aluminum foil. Set it aside to use for later.
  2. Place the chicken and vegetables in a baking dish, sprinkling the garlic and all spices over it. Drizzle with olive oil.
  3. Bake the chicken and vegetables on the baking sheet for about 15 to 20 minutes or once the chicken is tender and the greens are charred.
  4. Place one cup of cooked quinoa into four containers. Divide your chicken and vegetables into the cups evenly and cover. You can store these for up to five days or freeze for up to two months. Enjoy!

Eggs

Eggs are one of the kings regarding meal prepping and budget meal planning. They also make a great breakfast bowl, filled with the protein and fats to keep you up and to run throughout the day! I like this Quinoa bowl because it's got the tangy flavor of the yogurt, as well as nice consistency and healthy ingredients.

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: Six meals

Ingredients:

  • A dozen eggs
  • Quarter cup of plain Greek yogurt
  • One teaspoon of onion powder
  • One teaspoon of granulated garlic
  • Half teaspoon salt
  • Half teaspoon pepper
  • One teaspoon olive oil
  • One bag of baby spinach (five ounces)
  • One pint of halved cherry tomatoes
  • One cup of feta cheese
  • Two cups quinoa, cooked

Steps:

  1. Whisk all the eggs, yogurt, powder, garlic, salt, and pepper in a large bowl. Set it aside.
  2. In a pan, heat the olive oil and add spinach, cooking it until it's slightly wilted. This will take about three to four minutes.
  3. Add the cherry tomatoes and cook until the tomatoes have softened. This will take another three to four minutes.
  4. Stir in the egg mixture in the pan and cook until the eggs have set, which can take between seven to nine minutes. Remember to stir the eggs while they prepare to have them scrambled.
  5. When the eggs have set, stir in the gets and quinoa. Cook until everything is heated.
  6. Separate it in six containers and place it in the fridge. Serve hot and enjoy!

No-Mayo Tuna Salad

If you're not a fan of mayonnaise but want a good tuna salad filling to go with your veggies or sandwiches, then this fantastic avocado tuna salad recipe is right for you!

Prep Time: 5 minutes

Cook Time: 2 hours

Total Time: 2 hours and 5 minus

Servings: Four Meals

Ingredients:

  • One ripe avocado
  • Quarter cup of Greek yogurt
  • Half teaspoon garlic powder
  • Half teaspoon onion powder
  • Quarter teaspoon salt
  • Quarter teaspoon of black pepper
  • One tablespoon of dill relish
  • Two cans of tuna (four ounces each)
  • One celery stalk, chopped
  • Half a red onion, chopped
  • Juice of half a lemon

Steps:

  1. In a bowl, mash the avocado and Greek yogurt and mix until smooth. Stir in the garlic and onion powder, relish, salt, and pepper until it is well combined.
  2. Stir the tuna, onion, and celery until all the ingredients are blended well together. Add the lemon juice and stir.
  3. Allow the tuna salad to sit for a couple of hours for better flavor. You can either have it with crackers, vegetables, or as a sandwich. Prepare it for your lunch or dinners for two days and enjoy!

Tofu Burrito Bowl

You will love this vegan and vegetarian-friendly tofu burrito bowl! It only takes less than 15 minutes to prepare and cook the tofu with a definitive guide from No Meal No Health. And with its healthy ingredients, you'll have all the fat and protein you need to stay satiated.

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: Five meals

Ingredients:

  • 14 ounces of extra firm tofu
  • Two tablespoons of olive oil
  • Half a teaspoon of salt
  • Half a teaspoon of pepper
  • Half a teaspoon of chipotle powder
  • Half a teaspoon of chili powder
  • Half a teaspoon of paprika
  • Half a teaspoon of garlic powder
  • ⅛ teaspoon of cayenne
  • Romaine lettuce
  • Avocado
  • Black beans
  • Red onion
  • Tomatoes
  • Cilantro (topping)

Steps:

  1. Drain the tofu, removing all the liquid you can before you cook it. Using a large skillet, heat the olive oil and cook the whole block of tofu, adding the seasonings with is. Use your spatula to chop and stir the tofu until cooked and seasoned well.
  2. Cook for ten minutes or until the tofu is heated. Once done, portion the tofu in different bowls or containers. Add the desired toppings. You can store it in a fridge for up to ten days!

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

Budget Friendly Snacks

Meal Prep Snack Ideas

A lot of us get squeamish during the mid-afternoon or before our main mealtimes. Fortunately, there are snacks you can prepare for the week ahead without the need to run to the nearest convenience store! Here are some quick and healthy ideas to keep your stomach satisfied:

  1. Hardboiled Eggs

These eggs will last all week. You can cook them on a Sunday and pack them into containers, getting one out if you feel hungry. You may find this a weird snack, but they are filled with protein and healthy fats to keep you satiated.

  1. Almonds

Almonds, just like eggs, are filled with healthy fats which can keep you full. They are also a bit easier to prepare compared to eggs since all you need to do to portion it per quarter cup and place it in little baggies.

  1. Veggie Snack Packs

I recommend that you cut up some celery or carrots, which can last all week. Pair it with hummus or any other fat-free dressing or dip you prefer.

  1. Fruit Snack Packs

Not a fan of veggies? Opt for fruit packs instead! Mix up sliced apples, grapes, and oranges (or any other fruit you like) in a container.

  1. Cheese

Cutting up some cheese can also help keep you satiated for longer. Pair it with crackers for better flavor.

Wrapping It Up

Mastering the art of budget meal planning is a smart way to save money, reduce food waste, and enjoy delicious homemade meals. By following these expert tips and trying out our wallet-friendly recipes, you'll be well on your way to a healthier and more economical approach to eating.

For those who would like to share their recipes or experiences with meal planning on a budget, then comment down below. All your comments and questions will be much appreciated!

Slow Cooker Unstuffed Peppers

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Unstuffed peppers are just what they sound like and they're a perfect slow cooker meal prep loaded with veggies and protein!

If you love the flavors of stuffed peppers but don't want to do the work of hollowing them out, stuffing, and then baking them, this is the recipe you need. The fact that you can put it all together in a very hands-off manner in the slow cooker is even cooler. It's all the tastes you love of stuffed peppers, with a fraction of the work. How's that not an awesome and healthy meal prep?

Slow Cooker Unstuffed Peppers Ingredients

  • 1 tbsp. olive oil
  • 1 lb. ground turkey
  • 1 cup diced onion
  • 2 tsp. dried oregano
  • ½ tsp. fennel seeds
  • ¼ tsp. crushed chili flakes
  • Kosher salt, to taste
  • 4 bell peppers chopped into 1-inch pieces
  • 1 ¼ cups brown rice
  • 2 cups tomato sauce
  • 2 cups low-sodium chicken broth
  • 1 tsp. garlic powder
  • 1 ¼ cups shredded sharp cheddar cheese

How to Make Slow Cooker Unstuffed Peppers

Lots of slow cooker recipes start by having you brown the meat and onions with seasoning in a skillet first. This helps you develop some flavor before letting the ingredients simmer in a slow cooker for hours. That's how this one works, too. Once the ground turkey and onion have been browned and combined with the seasonings, they're transferred to the slow cooker along with the bell peppers, rice (uncooked), tomato sauce, chicken broth, and garlic powder. Then you set it on high for 3 to 4 hours, and you're good to go.

Unstuffed peppers

How to Store and Serve Slow Cooker Unstuffed Peppers

Unstuffed peppers in a glass meal prep container

These are great for meal prepping because you can just store everything in simple single-ingredient containers; no need for little compartments. This dish has all the food groups in one meal! Make sure it's airtight, and keep it in the fridge for 4 to 5 days. You can also really easily freeze this recipe. Just defrost it overnight in the fridge and reheat, or pop it in the microwave, or in a saucepan on a stovetop. Make sure it's totally hot!

This unstuffed peppers recipe is also great with a green salad with a red wine vinaigrette and a loaf of crusty bread. It doesn't really need much though.

Substitutions and Alterations

Use any combination of bell peppers you want here; it will be nice and colorful.

Use brown rice or white rice; either will work. Normally, we love cauliflower rice and recommend it as a swap, but in this case, it will get soggy very fast, so we don't advise that. You could, however, cook it separately and mix it in, once the rest of the unstuffed peppers are ready.

Feel free to substitute ground chicken, beef, or pork with this recipe, instead of the turkey.

If your slow cooker is big enough, you can easily double this recipe and freeze it for a future date. Just leave the cheese off if you're planning to freeze.

We like to brighten this up with a sprinkling of freshly chopped parsley.

MORE SLOW COOKER RECIPES TO LOVE!

Slow Cooker Unstuffed Peppers

Unstuffed peppers are just what they sound like: Peppers, unstuffed and cooked in a slow cooker! So delicious, so easy, and freezer-friendly, too!
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Prep Time: 15 minutes
Cook Time: 4 hours
Total Time: 4 hours 15 minutes
Course: dinner, Main Course
Cuisine: American
Diet: Gluten Free
Keyword: ground turkey, Slow Cooker
Servings: 4
Calories: 619kcal
Author: Nick Quintero

Equipment

  • 1 slow cooker

Ingredients

  • 1 tablespoon olive oil
  • 1 lb ground turkey
  • 1 cup diced onion
  • 2 teaspoon dried oregano
  • ½ teaspoon fennel seeds
  • ¼ teaspoon crushed chili flakes
  • Kosher salt to taste
  • 4 bell peppers chopped into 1-inch pieces
  • 1 ¼ cups brown rice
  • 2 cups tomato sauce
  • 2 cups low-sodium chicken broth
  • 1 teaspoon garlic powder
  • 1 ¼ cups shredded sharp cheddar cheese

Instructions

  • Heat olive oil in a large nonstick skillet over medium heat. Brown the turkey, crumbling with a wooden spoon. 
  • Add the diced onion and sauté for 5 more minutes, or until the turkey is cooked through and onion is soft. Season with the oregano, fennel seeds, chili flakes and ½ tsp. kosher salt, or to taste. 
  • Transfer the turkey and onions to a 5 to 6 quart slow cooker, followed by the bell peppers, rice, tomato sauce, chicken broth, and garlic powder. Stir in an additional ½-1 tsp. kosher salt, or to taste. Mix well to combine. Cover and cook on HIGH for 3 ½ to 4 hours, or until rice is tender.
  • Remove the lid and stir a few times. Fold in 1 cup of the cheese, then season to taste with additional salt. 
  • Divide among 4 meal prep containers and top each with 1 tbsp. of the remaining cheese. Allow to cool, then cover and refrigerate for up to 4 days. 

Video

Nutrition

Calories: 619kcal | Carbohydrates: 66g | Protein: 45g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Cholesterol: 98mg | Sodium: 917mg | Potassium: 1324mg | Fiber: 8g | Sugar: 11g | Vitamin A: 4694IU | Vitamin C: 164mg | Calcium: 332mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Shawarma-Spiced Beef and Couscous

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Shawarma and beef couscous is a deconstructed version of your fave sandwich, ready for healthy meal prepping!

Oh, shawarma! It's so delicious, but depending on where you live, you might not always be able to get that traditional preparation. When that happens, make this riff on shawarma at home with spices and herbs that call to mind those flavors. Instead, they are mixed into ground beef and served with couscous and a "salad" of chopped tomatoes and cukes. So good, so refreshing, and so easy!

Shawarma-Spiced Beef and Couscous Ingredients

Shawarma-Spiced Beef and Couscous
  • 10 ounces couscous
  • 1 Tbsp olive oil
  • 1 pound lean ground beef
  • 1 cup diced onion
  • 3 garlic cloves, minced
  • 1 ½ tsp paprika
  • 1 tsp ground cumin
  • ½ tsp ground turmeric
  • ¼ tsp ground cinnamon
  • ¼ tsp cayenne pepper
  • ¾ tsp kosher salt
  • 2 cups grape tomatoes, halved
  • 2 cups Persian cucumbers, thinly sliced
  • ½ cup red onion, thinly sliced
  • Olive oil
  • Red wine vinegar

How to Make Shawarma-Spiced Beef and Couscous

This recipe is comprised of a few separate elements, and you might initially be skeptical by the long list of spices and herbs. It's ok! It only looks like a lot, and this specific combo will make for a greatly flavored ground beef base.

Cook the ground beef in the spices and then add the onion, garlic, and so forth. While you're doing that, cook the couscous. It will come together quickly! Assemble the tomatoes, cukes, and red onion in a little bowl and drizzle with some olive oil and red wine vinegar.

Shawarma Spiced Beef and Couscous in a cast iron pan

How to Serve and Store Shawarma-Spiced Beef and Couscous

This is super easy to meal prep, if that's where you're going with it. You can portion them into compartments and keep them in airtight containers in the fridge. This recipe yields six servings, so what we like to do is eat one serving right away and then prep the rest! But you do you. You can eat this all at room temperature if desired. But feel free to heat up the beef and couscous, too, if you'd rather have it hot.

You can also freeze all parts of this dish (except the fresh veggie salad) for up to 3 months in an airtight container. Defrost in the fridge or in the microwave. You've pretty much got a complete lunch or dinner here, so you probably don't need to add much to your plate, unless you want to toss those veggies with some mixed greens. (We won't stop you from eating more plants.) The crispy crunchy salad is a bright contrast to the beef.

Substitutions and Alterations

Feel free to make this recipe with ground pork, chicken, or turkey or lamb. It will be great.

If you don't want to serve this with couscous, it will also work with orzo pasta, rice, farro, quinoa, or cauliflower rice.

You can eat all of these delicious flavors in a wrap or stuffed into a pita, instead of with the couscous or other starch. Go totally traditional and serve with a garlicky sauce or tzatziki; there's a recipe for the latter in our Chicken Shawarma Bowl recipe.

MORE GROUND BEEF, MEDITERRANEAN, AND MIDDLE EASTERN RECIPES!

Shawarma Spiced Beef and Couscous in meal prep containers

Shawarma-Spiced Beef and Couscous

Take your favorite shawarma herbs and spices to ground beef and couscous for an awesome and healthy meal prep!
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Main Course
Cuisine: Mediterranean, Middle Eastern
Keyword: ground beef, shawarma
Servings: 6
Calories: 338kcal
Author: Nick Quintero

Ingredients

  • 10 ounces couscous
  • 1 tablespoon olive oil
  • 1 pound lean ground beef
  • 1 cup diced onion
  • 3 garlic cloves minced
  • 1 ½ teaspoon paprika
  • 1 teaspoon ground cumin
  • ½ teaspoon ground turmeric
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • ¾ teaspoon kosher salt
  • 2 cups grape tomatoes halved
  • 2 cups Persian cucumbers thinly sliced
  • ½ cup red onion thinly sliced
  • Olive oil
  • Red wine vinegar

Instructions

  • Prepare couscous according to package directions; fluff with a fork and set aside to cool. For more flavor, stir in lemon juice and chopped parsley or cilantro. 
  • In a large skillet, heat olive oil over medium heat. Add the ground beef and brown until cooked through, crumbling with the back of a wooden spoon. Add the onion and continue to cook for 5 minutes, or until translucent. Stir in garlic, paprika, cumin, turmeric, cinnamon, cayenne pepper, and salt, and cook for 1 minute more.
  • In a bowl, toss together the tomatoes, cucumber, and onion, then season to taste with olive oil, red wine vinegar, salt, and pepper. 
  • Serve the couscous and beef topped with the tomato salad. Or, for meal prep, divide the couscous and beef into individual containers and store the tomato salad separately. Refrigerate up to 4 days. To serve, heat the couscous and beef to steaming, then top with the salad. 

Video

Nutrition

Calories: 338kcal | Carbohydrates: 45g | Protein: 24g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 47mg | Sodium: 351mg | Potassium: 597mg | Fiber: 4g | Sugar: 4g | Vitamin A: 736IU | Vitamin C: 11mg | Calcium: 46mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Southwestern Pasta Salad with Chili-Lime Vinaigrette

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Southwestern Pasta Salad comes together with a chili-lime vinaigrette and tons of veggies, and pairs it with a high-protein, plant-based pasta for a side dish you'll love!

Southwestern Pasta Salad is a fun twist on the typical picnic side dish. With a chili-lime vinaigrette, peppers, tomatoes, and more, it's healthy and nutritious. We also amped up the protein by using a high-protein pasta such as chickpea, but feel free to use any pasta you want. As written, this recipe is gluten-free, too! Woo hoo. It's a really great and healthy meal prep.

Southwestern Pasta Salad Ingredients

This recipe has two parts: the vinaigrette, and the salad itself.

Chili lime vinaigrette for Southwestern Pasta Salad

For the Chili Lime Vinaigrette:

  • ½ cup avocado oil
  • ¼ cup white wine vinegar
  • 2 tablespoons lime juice
  • 1 tablespoon water
  • 2 teaspoons chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon kosher salt
Ingredients for Southwestern Pasta Salad

For the Pasta Salad:

  • 8 oz. protein penne pasta
  • 2 bell peppers, diced
  • ½ medium red onion, diced
  • 1 cup halved grape tomatoes
  • 14.5 oz can black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • ½ cup finely chopped cilantro
  • 1 cup shredded Mexican-style cheese

How to Make Southwestern Pasta Salad with Chili-Lime Vinaigrette

Southwestern pasta salad with dressing poured over ingredients

First, start off by whisking together all the vinaigrette ingredients in a small bowl or jar. You can make this a day or so ahead of time, too, FYI, for those who REALLY like to break up their meal prep efforts!

Cook the pasta according to package directions, drain, and rinse well under cold water. Set that aside. In a large bowl, toss the pasta with the veggies-the peppers, red onions, corn, and tomatoes-along with the black beans. Finally, add in the cheese and chopped cilantro. Drizzle the dressing over the top and toss it all together to combine. Add salt and pepper to taste, if needed. (It's never a bad idea to check your seasonings!)

How to Store and Serve Southwestern Pasta Salad

We love this for a good meal prep. Pasta salads like this one can keep in the fridge for 4 to 5 days in a sealed airtight container. Portion it out as you see in the photos here for a great on-the-go lunch or dinner. Serve with a green salad if desired, for a dinner. or you can even really serve this as a side or an appetizer. It's good to bring to a potluck of any kind and especially helpful as a room temperature dish in the warmer weather.

Substitutions and Alterations

Southwestern Pasta Salad close up in glass dish with serving fork

As written, this recipe is gluten free and high protein; it contains plant-based pasta which is higher in protein and black beans. But feel free to use regular pasta if you like. And it doesn't have to be penne, but can be other short stubby pasta such as rotini or even cavatappi (which is a fun shape, but not always an easy one to find!)

Feel free to use any kind of bell pepper you like-green, yellow, or orange. The colors make it look pretty.

You can substitute dark red kidney beans for the black beans and it'll still taste great and hold up.

A squirt or two of fresh lime juice would really perk up all the flavors here in this salad.

Skip the cheese if you are vegan, or use a vegan cheddar cheese instead.

Add cooked chopped chicken to this salad.

Other great add-ins include a pepper with some heat (such as jalapeno), chunks of avocado (although they'll get a little brown with oxidation so we'd recommend adding that right before serving), or even some fresh mango if you want to make the flavors a tad more tropical.

MORE PASTA SALAD RECIPES FOR YOUR PICNICS AND POTLUCKS!

Southwest Pasta Salad

Southwestern Pasta Salad

This easy pasta salad takes its cues from Southwestern flavors and pairs it with a plant-based, high-protein pasta. Gluten free!
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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Main Course, Side Dish
Cuisine: American
Diet: Gluten Free
Keyword: vegetarian
Servings: 4
Calories: 703kcal
Author: Meal Prep Mondays

Ingredients

For the Chili Lime Vinaigrette

  • ½ cup avocado oil
  • ¼ cup white wine vinegar
  • 2 tablespoon lime juice
  • 1 tablespoon water
  • 2 teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon kosher salt

For the pasta salad

  • 8 ounces penne pasta plant based, such as chickpea pasta
  • 2 bell peppers diced
  • ½ medium red onion diced
  • 1 cup grape tomatoes halved
  • 1 cup corn frozen
  • 14.5 ounces black beans drained and rinsed
  • 1 cup cilantro finely chopped
  • 1 cup Mexican-style cheese shredded

Instructions

  • Whisk together the vinaigrette ingredients in a small bowl or jar. Set aside.
  • Cook pasta in salted water until al dente, according to package directions. Drain, rinse well under cold running water, and then transfer to a large mixing bowl.
  • Add the bell peppers, onion, tomatoes, black beans, and corn to the large mixing bowl, and toss to combine with a wooden spoon or spatula.
  • Add cilantro and cheese and stir until well-combined.
  • Divide the pasta among four meal prep containers and seal them. Refrigerate up to 4 days.

Video

Nutrition

Calories: 703kcal | Carbohydrates: 65g | Protein: 31g | Fat: 40g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 22g | Cholesterol: 27mg | Sodium: 546mg | Potassium: 682mg | Fiber: 19g | Sugar: 10g | Vitamin A: 2934IU | Vitamin C: 86mg | Calcium: 272mg | Iron: 8mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

The Internet's Best Avocado Recipes

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Avocado recipes are never in short supply around here and that's because this versatile fruit is so good for you, and so easy to use in healthy meal preps! Here are some of the best!

We love avocados and bet you do, too. Avocado recipes are always appreciated because they're one of those foods that seem to have a short window of awesomeness. When you slice it open and find that it's absolutely perfect, it's so rewarding. And then other times, of course, it plays tricks on you-it looks perfect but cutting it open reveals brown spots. Or maybe it somehow spoils faster than you can use it. That magical sweet spot of perfect avocado-ness can be elusive!  Nevertheless, we love them, they're super good for us, and they're awesome in meal prep recipes. 

7 Tips, Tricks, and Facts About Avocados

  • Avocado is a fruit
  • DO NOT pick the button (stem) off an avocado when you're in the grocery store to see if it's ripe. That will make the fruit ripen too quickly, adding to our already high rate of food waste.  Instead, here is a handy guide to see if an avocado is ripe:
Different stages of Avocado ripeness
Photo courtesy Host The Toast
  • An avocado has more potassium than a banana.
  • Avocados are loaded with healthy fats. Read about healthy fats here and how they can help you!
  • Avocado Mayo is Whole30 and Paleo-approved. Yes!
  • The Spanish (Nahuatl Indian, aka Aztec) name for avocado, "aguacate," means testicle
  • Half of one avocado contains 4.5g of fiber. Yes-that much! 
avocado nutrition fact

Healthy Avocado Hummus

Next time you have an avocado and you're looking for something quick and easy to do with it, turn it into hummus!

Healthy Avocado Hummus

Easy Avocado Sushi Roll

Avocado is a natural friend to sushi roll, and this recipe is easy-peasy!

Avocado & Mango Sushi Roll Recipe

One Skillet Shrimp, Tomato, and Avocado

This meal prep is one of our favorite avocado recipes and it comes together fast thanks to the use of shrimp.

Skillet Shrimp with Tomato and Avocado recipe

Avocado Egg Salad

This healthy boiled-egg salad lunch meal prep recipe is packed with protein, healthy fats, and fiber for a filling, balanced meal

Avocado Egg Salad

Mayo Free Avocado Egg Salad

No mayo? No problem! Use avocado in this egg salad and you won't miss the mayo. 

No Mayo Avocado Egg Salad in Pita

One Pan Baked Chicken and Avocado Bowl

Here's where the avocado lends its creamy goodness to a bowl of rice and chicken and veggies. Another keeper of an avocado recipe!

Baked Chicken bowl with Avocado for dinner

Shrimp Taco Salad with Avocado Chimichurri Dressing

We love to use avocados in dressing. They provide some protein and fiber and a pleasant creamy texture without the need, really, to add dairy. 

Healthy Shrimp Taco Salad Recipe

Deviled Avocado Eggs

Eggs and avocado are definitely a match made in heaven.

Deviled Avocado Eggs

Avocado Stuffed with Bacon and Eggs

You'll never look at an avocado the same way again. How cool is this? 

Avocado stuffed with bacon and egg

Vegan Avocado and Three-Bean Salad

Beans, quinoa, avocado-can this salad get any healthier? 

High Protein Vegan Bean and Avocado Salad

Roasted Salmon with Fresh Avocado Salad

Avocado as salad/relish/salsa! This is so good over roasted salmon. 

Roasted Salmon topped with Fresh Avocado Salad

Chicken Avocado Burgers

Avocado in a chicken burger? Yes, please? These are easy and quick. Another win of an avocado recipe for paleo and Whole30 diet.

Paleo Chicken Avocado Burger

 

Chicken Avocado Ranch Burritos

Chicken and ranch, are always delicious. Add an avocado to these burritos and you've taken the burrito to the next level.

http://damndelicious.net/2016/05/29/chicken-avocado-ranch-burritos/

Crispy Eggs in Avocado

Yet another genius way to combine avocado and eggs: nest one inside the other!

Eggs inside of an Avocado

Bacon Wrapped Avocado Fries

Yes, you read that correctly. Bacon and avocado are great, but it's not "fries" like you know it. Doesn't matter, it's still a delicious combo and a fun snack. 

Avocado Slices Wrapped in Bacon

Chicken, Bacon, Tomato Stuffed Avocado

This is one of our all-time faves here at MPOF. 

stuffed CA avocado

Crispy Baked Avocado Fries & Chipotle Dipping Sauce

Crispy and creamy at the same time, these avocado fries are tasty. The dipping sauce makes all the difference.

Healthy Baked Avocado Fries

Sheet Pan BBQ Tofu with Sweet Potatoes

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Sheet Pan BBQ Tofu is a great way to prep tofu! Sweet potatoes and broccoli are the ideal sides for this dish. Healthy, high-protein, and plant-based!

Vegan or vegetarian and miss the taste of barbecue sauce? It happens to be great on tofu, did you know? It's true! It's a healthy plant-based protein that takes on the flavors of everything you cook it with. In this case, it's barbecue sauce, so that's what drives the tastebuds!

We're always looking for shortcuts, and of course sheet pan dinners continue to fit the bill for that. We are fans, always, of the combo of sweet potatoes and broccoli, and they work great together on a sheet pan because they tend to cook at almost the same rate, which comes in handy. Any time we can set it and forget it and come out with an awesome meal prep, we're down with that.

This dish is vegan/vegetarian, gluten-free, high-protein, and can be made paleo if need be; just find yourself a paleo-friendly BBQ sauce and you're good to go.

Sheet Pan BBQ Tofu With Sweet Potatoes Ingredients

Sheet pan tofu BBQ with sweet potatoes and broccoli ingredients
  • 2 Tbsp. olive oil, divided
  • 1 pound sweet potatoes, peeled and cubed
  • 1 tsp. garlic powder
  • ½ tsp. smoked paprika
  • Fine sea salt, to taste
  • Freshly cracked black pepper, to taste
  • ⅓ cup BBQ sauce
  • 12 ounces broccoli, cut into small florets

How to Make Sheet Pan BBQ Tofu with Sweet Potatoes

This is a recipe that takes only a few minutes of assemble and yields a really tasty meal prep. The tofu gets the BBQ sauce, and the sweet potatoes are tossed with paprika and garlic powder; it's always a good combo for a veggie that's naturally sweet to get a little bit of earthiness with seasonings.

It all starts with the sweet potatoes, which are roasted for a bit before adding the tofu, which you've brushed with your favorite BBQ sauce, and broccoli. The tofu and broccoli then roast for about another 15 minutes or so, and then you can serve it all!

How to Serve and Store Sheet Pan Tofu

Sheet Pan BBQ Tofu with Broccoli with sweet Potatoes

This meal prep works really well for either lunch or dinner but with these veggies and the high protein aspect, it's perfect for dinner, too. Serve it as it is, if you like, or with rice, pasta, quinoa, or cauliflower rice, which is certainly one of our favorites.

Once you've prepped it, it's best kept in the fridge for 3 to 4 days in sealed containers. Reheat it in the oven, or even the air fryer! for about 10 to 15 minutes at 350 F. (Don't have one? Check out our air fryer guide!) You can also reheat it in a skillet with a bit of oil, if desired.

Substitutions and Alterations

A natural substitute for broccoli would be Brussels sprouts; their sweet and bitter notes are very similar, and they cook at a similar rate, too. Cauliflower would work well, and offer a slightly sweeter and less bitter taste. Swap the sweet potatoes for Yukon golds, if desired, but you know how we love sweet potatoes here!

This exact combination of ingredients would work super well with teriyaki sauce, too, come to think of it. Recipes are basically templates, right? Have fun making this your own!

And of course, if you're a meat eater, chicken is an obvious go-to with these flavors, and so is a good piece of salmon.

MORE SWEET POTATOES, TOFU, AND SHEET PAN MEAL PREPS, PLEASE!

Sheet Pan BBQ Tofu with Sweet Potatoes

Tofu on a sheet pan with BBQ sauce is a delicious weeknight dinner. Sweet potatoes are the perfect addition!
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: dinner, Main Course
Cuisine: American
Diet: Vegan, Vegetarian
Keyword: tofu, BBQ
Servings: 4
Calories: 233kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil divided
  • 1 pound sweet potatoes peeled and cubed
  • 1 teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • Fine sea salt to taste
  • Freshly cracked black pepper to taste
  • ⅓ cup BBQ sauce
  • 12 ounces broccoli cut into small florets

Instructions

  • Preheat oven to 400°F. Line a large sheet pan with parchment paper.
  • Toss the sweet potatoes in 1 Tbsp. of the oil and half the seasonings. Season to taste with salt and pepper. Arrange on one side of the sheet pan.
  • Cut the tofu into 8 slices and arrange on one third of the sheet pan. Brush the tops of each slice with BBQ sauce.
  • Transfer pan to oven and bake for 15 minutes. In the meantime, toss the broccoli florets in the remaining oil and spices, then season to taste with salt and pepper.
  • Remove pan from oven, flip the tofu and brush the tops with BBQ sauce. Stir the sweet potatoes and move them to the center third of pan. Arrange broccoli on remaining third of the pan.
  • Return pan to oven for another 15 to 20 minutes, or until sweet potatoes are tender and the broccoli is toasted looking. Brush the tofu with the remaining BBQ sauce.
  • Allow to cool, then divide into meal prep containers, cover, and refrigerate for up to 5 days.

Video

Nutrition

Calories: 233kcal | Carbohydrates: 39g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 337mg | Potassium: 721mg | Fiber: 6g | Sugar: 14g | Vitamin A: 16794IU | Vitamin C: 79mg | Calcium: 83mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Meal Prep Menu 2023: Week 31

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Meal Prep Menu 2023: Week 31! Bring on the planning and break out your pots and pans, we've got what you need to make this week's healthy meal preps a breeze!

Get your weekly meal prep recipes finished in no time flat with 2023: Week 31's delicious and easy meal prep menu. Start the morning off right with Cauliflower Mash Breakfast Bowls. Dinners for the week include Crispy Salmon Cakes with Mango Salsa and a little heat from Thai Red Curry Chicken. And because we believe in snacks and using fresh seasonal produce, check out our Breaded Zucchini Bites. Finally, something sweet, but with a little benefit: Vegan Snickers Protein Bars are calling your name!

Every recipe requires fresh, whole ingredients-just the way we like it-and can be customized to fit your dietary needs.

Our weekly meal prep menus are the perfect solution for busy individuals looking to eat healthy, delicious meals without the hassle of cooking every day. Every week, we offer a selection of nourishing dishes made with fresh, whole ingredients for healthy meal preps. Each menu targets the 1800-2000 calorie range.

NOTE: Meal Prep Menu 2023: week 31 is designed to give you ideas. We aren't about to tell you how many calories you should consume every day. (In fact, we don't really like the word "should.") Please calculate your macros HERE and then adjust the menu items' portion sizes as needed. 

This week's recipes:

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

How to customize:

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]! 

How to alter the macros:

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

5 Money Saving Meal Prep Hacks

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Money saving, meal prep: they go hand-in-hand. Learn some tricks and tips about how to save money while meal prepping!

Everyone loves saving money, which is one primary reason most people get into meal prepping. With meal prepping you can easily save time, money, and stress. It takes the guesswork out of the process if you've thought ahead to make it happen, but it's so worth it. You can meal prep on a budget. They kind of go hand in hand, believe it or not!

When meal prepping, it is still possible to overspend or to waste. So, we are going to help you overcome that difficulty with ease. We have put together a list of 5 money-saving meal-prep hacks to help you and your family! 

Buy What's On Sale

Finding out what is on sale at your local grocery stores helps you to know what to prepare for the week. You'll know where to shop along with what and how much to buy. For many of us, we just go to the same store(s) and don't even give it a thought. However, you could be saving more money by planning your purchases based on what is on sale. For example, if you are prepping steak for the week, the full-price to sale-price difference may be as much as $10 savings per steak!

If you don't have the time to search several grocers' websites and apps, there other tricks of the trade to help you. Check out MyGroceryDeals.com to put in your area to see what is on sale and where. Another great site and phone app is Flipp which can help you plan your meals based on your desired meals.  

Does that sound like too much work ahead of time? If you're a confident home cook and want to cook based on what is on sale, that's fine. Some of us don't want to be bothered with apps or websites, but we still want to prep. So in those cases, when you see chicken thighs on sale, buy more and freeze. Nab two pounds of high-quality ground beef when it's on sale and pop one in the freezer!

RELATED: 15 Budget-Friendly Meal Prep Recipes

Homemade vs. Store Made 

If you can make a meal at home yourself, it will almost always cost you less than buying it at the grocery store. Not everything is this way, but there are some staples that can be made at home with very little time commitment but money saving. For example, buying a high-quality tomato sauce for pasta, pizza, or calzones can cost $5-$10. And sometimes maybe that's in the budget. But if you purchase a can of crushed tomatoes and add your own spices and put it into a blender or food processor, you can have a homemade sauce for a fraction of the cost. Even imported canned tomatoes are less expensive than a jarred sauce, often buy at least half.

And as always, remember the freezer is your friend! Freeze any leftover sauce, and you've got a meal in minutes the next time your family wants pasta. (This is also very true for meatballs; store bought versions tend to be expensive and don't taste nearly as good, and are often have fillers in them you don't likely want.)

You can, however, be a bit strategic about this homemade vs storebought situation. For example, if you buy a rotisserie chicken at the grocery store for under $10, right off the bat you'll be able to serve a family of four, for example. You'll also have a carcass left over for soup and/or stock. That adds more meals to your $10 spend on a pre-cooked bird.

PRO TIP: Batch cook things like rice and beans by buying them bagged (not canned or pre-portioned) and freezing them!

Join a Wholesale Club

If you have a family, there is a strong likelihood that you already have a wholesale club store membership. These are great ways to save money with bulk purchases like buying large quantities of meats, veggies, fruits, chips, eggs, cereal, toilet paper, paper towels, and more. These clubs do require a paid membership, but that is usually offset by the savings you'll experience throughout the year. If you are a single person or a household of two people, it might not be worth getting a membership to a wholesale club. However, it depends on how much you are meal prepping, eating, and freezing. Stop into a BJ's, Sam's or Costco and check it out, or scroll through their to do some research ahead of time. 

RELATED: Meal Prepping on a College Budget

Eat More Plants

It is becoming more common for people to eat less meat a few days per week, whether for health reasons to save money. With the price of meat, poultry, fish, and eggs going up across the board, changing your meal prep to incorporate more plants and plant-based mains can help you save money. If you are doing it for health or cost-saving purposes. When you omit meat a few nights a week, it saves you money. Vegetables are much less expensive, and plant-based proteins such as tofu and tempeh are not going to break the bank the way a nice cut of beef or pork might.

PRO TIP: Buy frozen veggies if desired! They're just as nutritious as fresh. Consider a bag of peas, corn, and chopped spinach as freezer essentials for veggie sides in a pinch.

RELATED: Budget Meal Planning: 5 Cheap Dishes You Can Easily Make for the Week

Make a Grocery List

This is going to sound really obvious, but make a list before you leave the house. Otherwise, it's so easy to go off the rails when you grocery shop. A list helps you strategize and stay within a strict budget, resulting in less waste and more savings. Take inventory of what you have as you think about what you want to make for the week (or check out the sales, as we suggested!). Write down the ingredients you need. It's also a great idea to make sure you have the proper containers and freezer bags for storing any meal prep efforts (or leftovers) in your pantry, refrigerator, or freezer. 

PRO TIPS: Write your list in the layout of the store so you won't forget anything, and don't go shopping on an empty stomach. It will KILL your grocery budget!

What are some of YOUR favorite meal prep money-saving tips and tricks? Let us know in the comments below!