The Internet's Best Avocado Recipes
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:
- 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!
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!
Easy Avocado Sushi Roll
Avocado is a natural friend to sushi roll, and this recipe is easy-peasy!
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.
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
Mayo Free Avocado Egg Salad
No mayo? No problem! Use avocado in this egg salad and you won't miss the mayo.
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!
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.
Deviled Avocado Eggs
Eggs and avocado are definitely a match made in heaven.
Avocado Stuffed with Bacon and Eggs
You'll never look at an avocado the same way again. How cool is this?
Vegan Avocado and Three-Bean Salad
Beans, quinoa, avocado-can this salad get any healthier?
Roasted Salmon with Fresh Avocado Salad
Avocado as salad/relish/salsa! This is so good over roasted salmon.
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.
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.
Crispy Eggs in Avocado
Yet another genius way to combine avocado and eggs: nest one inside the other!
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.
Chicken, Bacon, Tomato Stuffed Avocado
This is one of our all-time faves here at MPOF.
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.
Sheet Pan BBQ Tofu with Sweet Potatoes
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
- 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
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!
- Crispy Sheet Pan Tofu
- Thai Chili Tofu Sheet Pan Meal Prep
- Sheet Pan Crispy Tofu and Broccoli
- Sheet Pan Sweet Potato Breakfast Hash
Servings: 4
Calories: 233kcal
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
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:
- Cauliflower Mash Breakfast Bowls
- Crispy Salmon Cakes with Mango Salsa
- Thai Red Curry Chicken
- Vegan Snickers Protein Bars
- Breaded Zucchini Bites
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:
- Cauliflower Mash Breakfast Bowls
- Swap the ghee, bacon, and eggs for vegan alternatives.
- Sub out the cauliflower with potatoes.
- Use baby kale or spinach if you can't find watercress
- Crispy Salmon Cakes with Mango Salsa
- Swap out the salmon for ground turkey, chicken, or chickpeas
- Sub JustEgg and nutritional yeast for egg and Parmesan.
- Thai Red Curry Chicken
- Use tofu or chickpeas and vegetable stock to make this vegan.
- Vegan Snickers Protein Bars
- All swaps are listed in the recipe instructions.
- Breaded Zucchini Bites
- Swap the eggs for JustEgg to make these bites vegan.
- Use any breadcrumbs/coating you'd like.
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:
- Cauliflower Mash Breakfast Bowls
- Increase the carbs by swapping the cauliflower for potatoes.
- Increase the protein by adding egg whites with the eggs.
- Crispy Salmon Cakes with Mango Salsa
- The macros are balanced here. But if you'd like slightly less fat, you can replace the cooking oil and either use cooking spray or cook in the air fryer.
- Thai Red Curry Chicken
- Reduce the fat by using light coconut cream.
- Vegan Snickers Protein Bars
- Although you can reduce the fat by leaving off the peanuts, I don't recommend it.
- Breaded Zucchini Bites
- Not much to swap here; it's a lower-calorie, more balanced snack option.
*Please note that any changes to ingredients will alter the macros on each recipe.
5 Money Saving Meal Prep Hacks
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!
Core Killer! 1 Workout,10 Minutes, Sculpted Abs
5 Ways to Level Up Your Coffee
How to level up your coffee, add benefits, flavor, and more! It's easy and fun!
There's nothing like a hot cup of coffee in the morning, or an iced coffee on a hot afternoon. Coffee is one of the most commonly consumed beverages on a daily basis, and there are so many ways to brew it and prepare it. But did you know you can maximize your coffee experience in the morning in creative ways? Mix it up, try something new add some nutritional benefits, or just change the taste. d, more people are finding exciting ways to level up a standard cup of Joe. We have compiled a list of 5 ways to level up your coffee, and some suggested companies to look into who are creating these products. (Mentions don't equal endorsements, FYI!)
Level 1: Mushroom Coffee
Mushroom coffee has quickly become a common way to enjoy coffee with some added potential health benefits. But don't worry; it's not made of just mushrooms alone, and they're definitely not the hallucinogenic type. It's a mix of coffee and dried mushrooms ground into a powder that looks and smells just like coffee. The most common mushrooms used in mushroom coffee are reishi, chaga, lion's mane, and cordyceps. You might have seen this in the grocery store; the company Four Sigmatic is a category leader in this regard.
So, why are people doing this? Those who drink mushroom-infused coffee often report its benefits include a smoother and more consistent energy, without the crash and burn that can come from caffeine and the acidic stomach that coffee often produces. Although the medicinal benefits of these mushrooms mixed in coffee are still being researched, some studies suggest this type of coffee infusion can help support immune health, ease stress, improve sleep, and reduce inflammation. Mushroom coffee is definitely a way to level up your coffee experience.
Level 2: Coffee with Fat
Coffee already has some natural oil, or fat, in it. Sometimes you will see oil floating to the top of your coffee depending on the beans used and their roasting process. Over the years, adding healthy fat to coffee became popularized with the rise of the keto diet. The purpose of adding fat to coffee is to help curb appetite while gaining essential fats in place of carbohydrates. Fat slows down the body's absorption of caffeine, which produces a longer, more sustained buzz.
Bulletproof Coffee, also known as butter coffee, is one of the more well-known coffees with fat consisting of unsalted butter and a medium-chain triglyceride oil (MCT oil), usually made from coconut oil or butter, blended into the coffee. It's very popular for those following keto diets.
Although Bulletproof Coffee is the product that put the trend squarely on the map several years ago, it's not the only fat add-in for coffee.
Some major coffee chains, such as Starbucks, have introduced coffee with olive oil. It's part of a twist on the coffee-with-fat trend, but it's believed to cut the acidity and smooth out the flavor.
READ MORE: MCT Oil: What Is it, and How to Use It
Level 3: Collagen Powder Boosts
Collagen is the most abundant protein in the human body; it is a connective tissue for bone, skin, muscles, tendons, and cartilage. An abundance of healthy collagen is associated with stronger bones, joints, and muscles, tighter skin, and healthier hair, skin, and nails. The human body makes its own collagen with a healthy diet of protein, whole grains, fruits, and vegetables.
This has led several brands to make collagen coffee, collagen boosters, and collagen powders for adding to your coffee or food-have you tried our No-Bake Collagen Brownie Cups? Adding collagen peptides to coffee does not change the taste of the coffee unless a flavored collagen is used. However, the health benefits of consuming collagen are still in question; more studies likely need to be done. (You may have seen collagen products such as those from Ancient Nutrition or Vital Proteins, for example). Without getting too lost in the nitty gritty here, collagen is complex! There are a few different types of collagen that work in different ways, for skin vs. joints, etc. Plus, collagen isn't a cheap product, however, so you might decide this trend isn't worth pursuing.
READ MORE: Getting Started With Collagen: What You Need to Know
Level 4: Spiced Coffee
So many people from around the world love adding various spices to their coffee. You can add them to the grinds before they brew, in with the grinds. Or add after! Some of these dried spices include cinnamon, nutmeg, cardamom, allspice, cloves, ginger, star anise, pumpkin spice, and apple spice. This is a great way to change the flavor of your coffee making it like a new drink altogether. These warm and fragrant spices kick your aromatic coffee up a serious notch.
Grinding the spices yourself can definitely make them more vibrant. You might not want to go through the extra trouble to do that.
READ MORE: 5 Surprising Things You Didn't Know About Caffeine
Level 5: Make Coffee Ice Cubes
There are clever ways to make sure your iced coffee stays strong. You can brew a concentrate yourself or you can go straight to cold brew coffee instead. Or, you can do this cheap at-home hack: freeze your leftover coffee. Rather than dump your coffee, transfer your leftovers to ice cube trays and freeze the coffee. This way, when it's time to add ice to your coffee, you won't be diluting the strength of your coffee.
Before starting any new supplement or health regimen, it's always advisable to talk to a qualified medical professional you trust, such as a doctor, nutritionist, or registered dietician, to determine what's best for your individual health needs.
READ NEXT: The Most Unhealthy Drinks at Starbucks
Meal Prep Menu 2023: Week 30
Meal Prep Menu 2023: Week 30! 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 with 2023: Week 30's delicious and easy meal prep menu. We love a good hearty muffin and the Morning Glory Muffins fit that requirement, with almond flour, pineapple, walnuts, and carrots! If you like spicy and are looking for ways to prepare tofu, Firecracker Tofu wins. Otherwise, we've got a grain-free granola (great for breakfast or dessert with plain Greek yogurt) and Hawaiian Chicken Tenders that are freezer friendly. Woo hoo!
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 a healthy meal prep. Each menu targets the 1800-2000 calorie range.
NOTE: Meal Prep Menu 2023: week 30 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:
- Morning Glory Muffins
- Use flax eggs or Just Egg to make this recipe vegan.
- Swap the almond flour for regular all-purpose flour (not whole wheat) or 1:1 gluten-free baking flour.
- Feel free to leave out the nuts if you have an allergy or don't like them.
- Firecracker Tofu
- Make this with chicken or shrimp instead!
- Any butter can be used.
- Use all-purpose flour in place of gluten-free flour.
- Swap out the white rice for brown rice or quinoa.
- Freezer Friendly Hawaiian Chicken Tenders
- Swap the chicken for shrimp, tofu, tempeh, or chickpeas.
- Use all-purpose flour instead of gluten-free flour.
- Exchange the white rice for brown rice, quinoa, or cauliflower rice.
- Grain-Free Granola
- Alter the nuts and seeds as desired.
- Try agave instead of honey if you're vegan or out of honey.
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:
- Morning Glory Muffins
- Lower the fat by using one of the flour alternatives listed above and/or leaving out the walnuts.
- Increase the protein by serving with Greek yogurt in place of cottage cheese.
- Firecracker Tofu
- Increase the protein by using one of the alternatives listed above.
- Reduce the butter by 1 tablespoon if you'd like less fat.
- Freezer Friendly Hawaiian Chicken Tenders
- Reduce the carbs by using less rice and cubed pineapple.
- Grain-Free Granola
- Reduce the fat by replacing the coconut with rolled oats.
*Please note that any changes to ingredients will alter the macros on each recipe.
Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli
Sheet pan lemon ricotta chicken and roasted broccoli is your new favorite dinner, full of bright flavors in a light creamy sauce!
We're a big fan of sheet pan dinners, and you probably are, too, amiright? They make it a whole lot easier to cook and prep when everything is consolidated on one sheet. This sheet pan lemon ricotta chicken recipe, however, is a little different insofar as it also incorporates pasta with a lemon ricotta sauce, and that does not come together in a sheet pan. And anytime we can find another way to prepare chicken that doesn't take a lot of time, we're down with that.
Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli Ingredients
For the sheet pan chicken and broccoli:
- 4 boneless skinless chicken breasts, pounded thin
- 2 ½ cups broccoli florets
- Olive oil
- Salt and pepper
- 1 tablespoon garlic powder
- 2 teaspoon paprika
- 2 tablespoon grated Parmesan
- 2 tablespoon fresh lemon juice
- Lemon slices, optional
For the lemon ricotta pasta:
- 8 ounces preferred pasta
- 1 cup whole-milk ricotta
- ¼ cup grated Parmesan
- ¼ cup finely chopped parsley
- 1 lemon, juice and zest
- 1 garlic clove, minced
- 1 tablespoon olive oil
- Salt and pepper, to taste
How to Make Lemon Ricotta Chicken and Roasted Broccoli
This dish has two components: the sheet pan part and the pasta part. The first part involves baking the chicken and broccoli in the oven on a rimmed baking sheet (a.k.a., sheet pan), seasoned and brushed with olive oil, and of course, the lemon! The second part of the dish involves the pasta. You can put that together while the chicken and broccoli bake in the oven. The sauce consists of ricotta, lemon juice, salt, pepper, parsley, olive oil, and a bit of Parmesan cheese. Combine all of that in a bowl and then toss the pasta and cooked broccoli in the sauce. Serve the chicken, sliced, over the top.
How to Store and Serve Lemon Ricotta Chicken
This one meal preps really easily. Portion everything evenly into airtight containers and store in the fridge for up to 4 days. Reheat in the oven, covered (we don't want anything to dry out, right?), at 350 F for 15 minutes or so. You can also microwave this dish to reheat it at your discretion; microwaves vary widely in strength.
As it stands, this dish is complete, which is awesome. But to round it out, some homemade garlic bread would be so tasty, and a Caesar salad feels like a good fit, too, to serve with.
How to Customize and Make Substitutions
You can make this dish with boneless chicken thighs if desired. Make with your favorite type of pasta; tagliatelle, pappardelle, spaghetti, penne-all of it works. If need be, make the pasta gluten-free.
Use fresh or frozen broccoli, but if you opt for the latter, just be aware that it's going to give off more water. Brussels sprouts would work in this dish and complement both the chicken, the pasta, and the lemons.
MORE CHICKEN MEAL PREPS YOU WILL LOVE
- Lemon Herb Chicken and Potato Sheet Pan
- Slow Cooker Lemon Garlic Chicken Meal Prep
- Lemon Chicken and Pasta
Servings: 4
Calories: 617kcal
Ingredients
For the sheet pan chicken
- 1 pound boneless skinless chicken breasts pounded thin (4 breasts)
- 2 ½ cups broccoli florets
- 2 tablespoon olive oil
- Salt to taste
- Pepper to taste
- 1 tablespoon garlic powder
- 2 teaspoon paprika
- 2 tablespoon grated Parmesan cheese
- 2 tablespoon fresh lemon juice
For the lemon ricotta pasta
- 8 ounces pasta your preference
- 1 cup whole-milk ricotta cheese
- ¼ cup grated Parmesan cheese
- ¼ cup parsley finely chopped
- 1 lemon juice and zest
- 1 clove garlic minced
- 1 tablespoon olive oil
- Salt to taste
- Pepper to taste
Instructions
- Heat oven to 425 F. Arrange thinly pounded chicken breasts and broccoli florets on a sheet pan. Brush the chicken with olive oil on both sides. Drizzle olive oil over broccoli to coat.
- Season chicken and broccoli with salt, pepper, garlic powder and paprika. Sprinkle over parmesan cheese. Drizzle over lemon juice. Place lemon wedges under and on top of chicken breasts and broccoli florets, if using. Bake for 20 minutes.
- While chicken and broccoli are baking cook pasta according to package directions and combine all lemon ricotta ingredients in a bowl.
- Drain and return pasta to the same pot; add the ricotta sauce and roasted broccoli. Stir well to evenly coat the pasta in the sauce.
- Cut the chicken into bite size pieces and divide the ricotta and broccoli pasta into 4 meal prep containers; serve with chicken on top.
Video
Nutrition
Serving: 1meal | Calories: 617kcal | Carbohydrates: 55g | Protein: 44g | Fat: 25g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.01g | Cholesterol: 112mg | Sodium: 363mg | Potassium: 922mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1553IU | Vitamin C: 75mg | Calcium: 267mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Turkey Club Pasta Salad Jars
Turkey Club Pasta Salad Jars are like the best of a turkey club, but in a transportable, on-the-go jar! A healthy meal prep to take to work or to the park!
Doesn't this salad look GOOD?
A turkey club in pasta form with salad in jars. It's like your deconstructed favorite sandwich got hearty and transportable in a hurry. Layer the ingredients for a tasty, healthy and veggie-loaded lunch. Or dinner.
Turkey Club Pasta Salad Ingredients
For the Creamy Dijon Vinaigrette
- ⅓ cup light mayonnaise
- ⅓ cup apple cider vinegar
- 3 Tbsp olive oil
- 2 Tbsp Dijon mustard
- 2 Tbsp water
- ½ tsp kosher salt
- ¼ tsp garlic powder
- ¼ tsp onion powder
For the Pasta Salad
- 8 ounces whole wheat rotini pasta cooked
- 1 cup red onion sliced
- 1 pint grape tomatoes halved
- 12 ounces thick cut dei turkey breast diced
- 4 ounces bacon cooked
- 1 cup shredded cheddar cheese
- 8 cups romaine lettuce chopped
How to Make Turkey Club Pasta Salad Jars
This healthy meal prep epitomizes minimum effort for maximum results. The most prep you're doing here involves cooking bacon (which you can do while the pasta cooks), and assembling the dressing. You can make the dressing a day ahead, or the pasta, or even the bacon. It's easy to break this meal prep down into smaller components if need be. All of that can be kept in the fridge until it's time to assemble.
Find some good quality deli turkey meat for this; most supermarkets do their own roasted turkey in the deli department so ask for a sample. It will taste the closest to the kind of turkey-i.e., turkey right off the bone-associated with a good turkey club sandwich. Or maybe this is just my diner-loving experience coming through (most diners will use real roasted turkey, not deli meat). Once you have everything prepped, it's just a matter of layering the ingredients in quart-sized glass jars and assembling them in the best order.
How to Store and Serve Turkey Club Pasta Salad Jars
Storing in the jars is perhaps the ultimate meal prep for salad. But you can also serve them in the jars if you want, by shaking everything up. However, this works best if you transport and/or store in the jars in the fridge for up to 3 or 4 days, and tumble out the ingredients and toss them in a large bowl. Serve with crusty bread, if desired, but this is a pretty complete meal as is!
Substitutions and Alterations
You can use gluten-free pasta if you like; we like chickpeas in this situation but use whatever you prefer.
Any kind of tomato will work but diced grape or cherry tomatoes fit the best in these jars.
Swap the romaine for iceberg (yeah, we said that) or even spinach or kale, but know that romaine is the heartiest of them all and will hold up best as a prep.
Use turkey bacon if desired.
Opt for roasted chicken, rotisserie chicken, or any kind of leftover chicken if you want, or leftover roasted turkey meat, if you have it!
We love the Dijon mustard here, but you can try something else such as Green Goddess or even Caesar; all will taste great. But mustard and turkey go really well together, and the mayo gives it the creaminess needed to hold it all together.
PRO TIP: You can make any salad recipe into a jarred recipe by layering the ingredients in a similar fashion, so that the heartiest ingredients go on the bottom closest to the salad dressing. Easy peasy!
MORE EASY SALAD MEAL PREPS!
- 15 Unique Salad Meal Preps
- Vegetarian Salad in a Jar
- Buffalo Chicken Pasta Salad
- Mediterranean Chicken Salad
Servings: 4
Calories: 853kcal
Equipment
- 4 Quart sized glass jars with lids
Ingredients
For the Creamy Dijon Vinaigrette
- ⅓ cup light mayonnaise
- ⅓ cup apple cider vinegar
- 3 tablespoon olive oil
- 2 tablespoon Dijon mustard
- 2 tablespoon water
- ½ teaspoon kosher salt
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
For the Pasta Salad
- 8 ounces whole wheat rotini pasta cooked
- 1 cup red onion sliced
- 1 pint grape tomatoes halved
- 12 ounces thick cut deli turkey breast diced
- 4 ounces bacon cooked
- 1 cup shredded cheddar cheese
- 8 cups romaine lettuce chopped
Instructions
- Whisk together the vinaigrette, then divide into the 4 jars (a scant ¼ cup each). Divide the remaining ingredients, starting with red onion and ending with the romaine, between the jars.
- Put the lids on them and refrigerate the salad for up to 4 days.
- To serve, empty the contents of a jar into a large bowl and toss to combine.
Video
Nutrition
Calories: 853kcal | Carbohydrates: 57g | Protein: 36g | Fat: 55g | Saturated Fat: 19g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 24g | Trans Fat: 0.02g | Cholesterol: 104mg | Sodium: 951mg | Potassium: 956mg | Fiber: 4g | Sugar: 7g | Vitamin A: 9492IU | Vitamin C: 23mg | Calcium: 295mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Air Fryer Sweet and Spicy Mixed Nuts
Air fryer mixed nuts are ready in 10 minutes and are so delicious you'll find excuses to make them on the regular.
Nuts are a fantastic snack. They're small, portable, don't require refrigeration, or even much prep really. They're loaded with protein and lots of minerals and nutrients your body needs. For example! Walnuts are great for brain health, and look like your brain; that's no accident!) You can just grab and go. But these, these air fryer sweet and spicy mixed nuts will up your healthy snack prep game considerably. We love these for a special treat, to serve as an appetizer or snack for a small party, or to pop into lunch boxes for a surprise burst of flavor. Best of all? They come together easily using ingredients you most likely have on hand, and air fry in less than 10 minutes. Dreamy!
Air Fryer Sweet and Spicy Mixed Nuts Ingredients
- 1 Tbsp. honey
- ½ Tbsp. avocado oil
- 2 tsp. Sriracha
- 1 tsp. packed brown sugar
- ¼ tsp. fine sea salt 1 cup raw whole mixed nuts (almonds, cashews, walnuts, and/or pecans work best)
How to Make Air Fryer Sweet and Spicy Mixed Nuts
In a medium bowl, combine the honey, avocado oil, Sriracha, packed brown sugar and sea salt. Add the nuts and mix together to combine. Once everything's evenly incorporated, transfer the nuts to an air fryer and arrange them evenly in the basket. Then, they are air fried at a lower temperature (325 F) for just a few minutes. You'll want to stop half way through and shake the basket a bit to make sure nothing's sticking and everything's air frying evenly. When the nuts are done, they'll smell fragrant and look a little toasty. Feel free to sprinkle more salt on top, if needed.
How to Store and Serve Air Fryer Sweet and Savory Mixed Nuts
Once these have cooled a little bit, transfer them to an airtight container. They'll keep at room temperature for several days. But we don't think they'll stick around that long because they're that delicious.
Serve them as a snack as is and you've got a ton of flavor right there. Or pop the into your kids' lunches (or your own), alongside some fresh fruit and chunks of sharp cheddar or Parmesan cheese. These air fried mixed nuts are definitely a tasty asset alongside with salami or even some olives.
Substitutions and Alterations
Don't want to make them super hot? Skip the Sriracha altogether or reduce the amount. Or sprinkle a dash of cayenne pepper in the mix before air frying.
Swap out agave nectar or maple syrup for the honey, which is awesome and a classic add to all kinds of mixed nuts. It would also make this snack vegan by eliminating the honey-if you're a vegan dieter who doesn't eat honey, that is.
You can use almonds, cashews with this recipe, or any combination thereof. Just make sure they're raw and unsalted; otherwise it defeats the purpose of making this awesome recipe if the nuts are already treated salt or some other flavor. Softer and/or smaller nuts won't hold up as well in the air fryer (think pistachios, peanuts, etc.)
READ MORE
Servings: 4
Calories: 249kcal
Equipment
- 1 Air Fryer
Ingredients
- 1 tablespoon honey
- ½ tablespoon avocado oil
- 2 teaspoon Sriracha
- 1 teaspoon packed brown sugar
- ¼ teaspoon fine sea salt
- 1 cup raw whole mixed nuts (almonds, cashews, pecans, and/or walnuts work best)
Instructions
- Preheat air fryer to 325°F.
- In a large bowl, whisk together the honey, avocado oil, sriracha, brown sugar, and salt. Add the raw nuts and toss well to combine.
- Add the nuts to the basket or tray in a single layer. Cook for 5 to 6 minutes, tossing once halfway through. Cook times may vary based on air fryer model. Keep an eye on them so they don't burn.
- While still hot, sprinkle nuts with additional sea salt, if desired, then transfer to a sheet pan and allow to cool completely before storing. Store in an airtight container.
Nutrition
Serving: 0.25cup | Calories: 249kcal | Carbohydrates: 14g | Protein: 6g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 13g | Sodium: 203mg | Potassium: 222mg | Fiber: 3g | Sugar: 5g | Vitamin A: 9IU | Vitamin C: 2mg | Calcium: 27mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu 2023: Week 29
Grilled Mediterranean Shrimp in Foil
Grilled shrimp in foil takes on the flavors of the Mediterranean with zucchini, tomatoes, kalamata olives, and marinated jarred artichoke hearts. So good!
We're always looking for new inspiration when it comes to the grill, and if you've got a bag of shrimp in your freezer, then you have a meal within moments. Shrimp defrosts really fast and most of the time, depending on how you buy it (if it's peeled and deveined, for example), it's ready even faster! It doesn't need much prep at all and you've got a really healthy protein source at your fingertips.
Here, the marinade from jarred artichoke hearts is tossed with shrimp, some veggies, and some seasonings.
Grilled Mediterranean Shrimp in Foil Ingredients
- 1 lb. raw shrimp, tails off, peeled and deveined (thawed if frozen)
- 1 small zucchini, sliced
- 1 cup cherry tomatoes
- 6-7 oz. jar quartered marinated artichoke hearts, drained and marinade reserved
- ½ cup kalamata olives
- 1 tsp. dried oregano
- ½ tsp. garlic powder
- ½ tsp. onion powder
- Salt, to taste
- Freshly cracked black pepper, to taste
- 1 lemon, sliced
- Optional ingredients: Crumbled feta, chopped parsley, quinoa
How to Make Grilled Mediterranean Shrimp and Veggies in Foil
Here's where you let the grill do almost all of the work. Combine the shrimp along with the zucchini, tomatoes, drained artichoke hearts, and olives in a bowl. You add a little of the marinade from the artichoke hearts to this mix, and toss to coat, along with the salt and pepper, oregano, garlic powder, and onion powder. Tear off a large piece of foil, four times, and portion out the veggie-shrimp mix among them. Top each portion with sliced lemons, and then fold up the packets tightly and pop them on the grill. Pretty easy, right?
How to Store and Serve Grilled Shrimp in Foil
If you're meal prepping, you can legitimately store these portions in foil, but it might be a bit difficult to stack and store them in the fridge. Plus, if you're serving them with quinoa or rice (or cauliflower rice!), it's nice to have it portioned out in meal prep containers. This will keep for 3 to 4 days in the fridge, covered tightly. You can even eat this cold or at room temperature and it'll still be really good.
If you've stored these portions in foil you can pop the whole foil packet right into a hot oven for five minutes or so to reheat; keep it wrapped because you won't want to re-cook the shrimp or it will get tough. Otherwise, reheat in a covered dish in the oven for a few minutes. But honestly, this is good cold. Truth. Especially if you serve it with quinoa or even maybe some cooked orzo, like a fancier pasta salad.
Shrimp isn't the best after it's been defrosted, cooked, frozen, and reheated, so don't freeze this dish unless you are ok with rubbery shrimp the second time around. (Hey, you might be!)
Substitutions and Alterations
Certainly, other proteins would work here, but the beauty of this dish is that the veggies and shrimp cook quickly and at about the same rate. If you're going to use chicken, pork, salmon, or steak, we'd advise wrapping that protein separately in some of the marinade from the artichoke hearts. Start that protein choice on the grill first, and after about 5 to 10 minutes, put the foil packets with the veggies on alongside them. This way, they'll be ready around the same time. You just need to give those denser proteins a bit of a head start.
Tofu would likely cook at the same rate as the veggies for an easy and vegan/vegetarian swap for this dish.
MORE SHRIMP MEAL PREPS!
- Skillet Shrimp with Tomato and Avocado
- Easy Shrimp Meal Prep
- Sheet Pan Butter Herb Shrimp Corn and Potato Bake
Servings: 4
Calories: 170kcal
Ingredients
- 1 pound raw shrimp peeled and deveined, tails removed
- small zucchini sliced
- 1 cup cherry tomatoes
- 6 ounces quartered marinated artichoke hearts drained, marinade reserved
- ½ cup kalamata olives
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt to taste
- Pepper to taste
- 1 lemon sliced
- Crumbled feta optional
- Chopped parsley optional
- Cooked quinoa optional
Instructions
- Preheat a gas grill or prepare a charcoal grill for medium-high heat.
- In a large bowl combine the shrimp, zucchini, tomatoes, drained artichoke hearts, and olives. Add 2 Tbsp. of the reserved marinade, spices, and salt and pepper to taste; toss well to combine.
- Tear off 4 pieces of foil about 12 to 15 inches long. Divide the shrimp mixture among the foil, arranging it on one half of each piece of foil. Top with lemon slices, then fold the foil over the shrimp and crimp the sides tightly.
- Arrange foil packets on the grill over indirect heat. Grill for about 15 minutes, rotating the packets every 5 minutes, or until the shrimp is cooked through.
- Carefully open foil packets (steam will be hot) and top with crumbled feta and chopped parsley, if using.
- Divide into meal prep containers with quinoa, if using. Refrigerate up to 4 days.
Video
Nutrition
Calories: 170kcal | Carbohydrates: 9g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 143mg | Sodium: 1072mg | Potassium: 267mg | Fiber: 3g | Sugar: 2g | Vitamin A: 892IU | Vitamin C: 32mg | Calcium: 99mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Asian Crunch Buddha Bowl - Flavorful Lunch Bowl
Table of Contents
Thank you to Ellyndale® Organics for sponsoring this Asian Crunch Buddha Bowl recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
This crunchy Asian-inspired buddha bowl is full of protein from shredded chicken breast. The dressing is tart and nutty with sesame oil and creamy peanut butter.
We love nothing more during the summer months than an easy salad. Of course, you know, we like to meal prep them, but if you do buffet-style meal prep on the weekends, you can toss this salad together in minutes after a long workday.
The other reason we love salads like this Asian Crunch Buddha Bowl is that they are very versatile! You can add, replace, mix-n-match, etc., with almost all ingredients. But, when it comes to this Asian Bowl, one thing we don't recommend swapping out is the dressing! Made with only four ingredients, including our favorite Ellyndale® Organics sesame oil, it is the perfect combination of sweet, salty, and savory. This dressing just hits on every. single. note.
The sesame oil is really the star of the dressing, too. It adds a bold, savory, nutty flavor to your favorite dishes. This versatile, light, premium oil is unrefined, and expeller pressed to retain its wonderfully complex flavor and aroma. It's excellent for cooking, frying, or in dressings and marinades. The uses are endless!
One of my favorite ways to use this dressing, other than on this Asian Crunch Buddha Bowl, is a marinade for chicken. I will marinate it overnight and then grill it and let me tell you; the flavors are unreal!
You can also use this dressing as a marinade for tofu, noodle bowls, Asian slaw, story fry, or a dip for spring rolls.
Diet Swaps
- To make this recipe vegan, you can sub the chicken for tofu, tempeh, or beans.
- The brown rice can be swapped for your favorite rice, quinoa, or even cauliflower rice to make this keto-friendly.
- If you have an allergy to peanuts, you can sub the peanut butter/peanuts for almond butter/almonds.
- Sun butter will be a great alternative if you have a nut allergy.
- Coconut aminos can be subbed with soy sauce if you aren't gluten-free.
Other Ideas
This salad would also be a great addition to any weekend BBQ. Double the batch and make it in one large bowl for your party. Alternatively, you could cut the portions in half and serve this salad as a side dish.
So, if you are a big fan of Asian flavors like we are but prefer to enjoy them more healthfully, making recipes at home like this, or the ideas mentioned above, is an excellent alternative to weeknight takeout!
Asian Crunch Buddha Bowl Ingredients:
- 6 cups shredded Napa cabbage
- 2 cups cooked brown rice, chilled
- 8 oz. cooked shredded chicken breast, chilled
- ½ a medium red bell pepper, julienned
- ⅓ cup chopped cilantro
- ¼ cup chopped roasted salted peanuts
For Dressing
- 3 tablespoon Ellyndale® Organics sesame oil
- 3 tablespoon rice vinegar
- 3 tablespoon coconut aminos
- 2 tablespoon creamy unsalted peanut butter
If you love Asian flavors as much as I do, here are 25 more Asian Meal Prep Ideas you can add to your menu rotation.
Servings: 4
Calories: 427kcal
Ingredients
- 6 cups shredded Napa cabbage
- 2 cups cooked brown rice chilled
- 8 oz. cooked shredded chicken breast chilled
- ½ a medium red bell pepper julienned
- ⅓ cup chopped cilantro
- ¼ cup chopped roasted salted peanuts
For Dressing
- 3 tablespoon Ellyndale® Organics sesame oil
- 3 tablespoon rice vinegar
- 3 tablespoon coconut aminos
- 2 tablespoon creamy unsalted peanut butter
Instructions
- Combine ingredients for dressing in a small bowl and whisk until smooth. Divide between 4 small dressing cups.
- Divide cabbage, brown rice, chicken, bell peppers, cilantro and chopped peanuts between 4 round meal prep salad containers. Secure lids and place dressing cups in the center of lids.
Nutrition
Calories: 427kcal | Carbohydrates: 31g | Protein: 25g | Fat: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu 2023: Week 28
23 Perfect Picnic Meal Prep Recipes
Warm weather means picnic food prep time! You want no-heat, no-cook foods for outdoor eating, right? Here are 23 recipes you'll love!
A perfect day is clear blue skies, a gentle breeze, a cool 70 degrees out, and a picnic on plush green grass. Whether it's a picnic for two, with kids, or friends these picnic food preps aim to please! Here are 23 of our favorite picnic food ideas for you to enjoy on your day out in nature.
Vegetarian Peach Summer Rolls with Tahini Dipping Sauce
So fresh and delicious, you'll love the addition of peaches in these summer rolls.
Carbohydrates: 30g - Protein: 5g - Fat: 11g
Beet Hummus Veggie Snacks
Carbohydrates: 28g - Protein: 14g - Fat: 29g
Chicken Caesar Wraps
Carbohydrates: 62g - Protein: 24g - Fat: 22g
Chicken BLT Pasta Salad
Carbohydrates: 52g - Protein: 31g - Fat: 11g
Cold Veggie Pizza
Carbohydrates: 41g - Protein: 12g - Fat: 30g
Grilled Halloumi and Watermelon Salad
Carbohydrates: 27g - Protein: 13g - Fat: 28g
Cream Cheese Fruit Dip
Carbohydrates: 31g - Protein: 8g - Fat: 14g
Roasted Red Pepper Hummus Snack Boxes
Carbohydrates: 33g - Protein: 9g - Fat: 22g
Chicken Caesar Wrap Bento Box
Carbohydrates: 62g - Protein: 24g - Fat: 22g
Avocado and Chicken Summer Rolls
Carbohydrates: 39g - Protein: 18g - Fat: 22g
Summer Breakfast Salad
Carbohydrates: 26g - Protein: 22g - Fat: 46g
Chicken Sausage Pasta
Carbohydrates: 49g - Protein: 33g - Fat: 34g
DIY Fruit & Protein Snack
Carbohydrates: 12g - Protein: 9g - Fat: 25g
Prosciutto Wrapped Figs with Goat Cheese
Carbohydrates: 10g - Protein: 9g - Fat: 3g
Grilled Pear Appetizer with Blue Cheese
Carbohydrates: 6g - Protein: 6g - Fat: 10g
Avocado Mango Sushi Roll
Carbohydrates: 30g - Protein: 6g - Fat: 7g
Vegan Chopped Chickpea Salad
Carbohydrates: 62g - Protein: 16g - Fat: 27g
Maple Roasted Kabocha Squash and Quinoa Salad
Carbohydrates: 49g - Protein: 5g - Fat: 8g
Almond Joy Cookies
Carbohydrates: 11g - Protein: 6g - Fat: 27g
Brownie Batter Hummus
Carbohydrates: 61g - Protein: 11g - Fat: 5g
Churros
Carbohydrates: 45g - Protein: 2g - Fat: 22g
Funfetti Protein Puppy Chow
Carbohydrates: 22g - Protein: 8g - Fat: 8g
Low Calorie Greek Yogurt Cookie Dough Fruit Dip
Carbohydrates: 37g - Protein: 10g - Fat: 7g
Pulled Pork Sliders With Sweet Potato Buns
Pulled pork sliders with sweet potato "buns" are a Whole30 meal prep that'll surprise you with how good it is! Pork cooks in the crockpot all day!
We've got some more Whole30-approved meal prep goodness coming at you with this one, fam! Whether it's the middle of January and you are neck deep in your annual cleanse or you just want to enjoy summer vibes without the hassle of firing up the grill, these pulled pork sliders are a fun and super easy addition to your regular meal prep recipes.
Pulled Pork Sliders with Sweet Potato Buns Ingredients
- 1 pound pork shoulder
- 1 cup water
- Himalayan sea salt, to taste
- Black pepper, to taste
- 4 pickles
- 1 tomato, sliced
- ¼ red onion, sliced
- 4 cups romaine lettuce
- 2 large sweet potatoes, cut into large 1-inch rounds
- Optional Whole30 approved condiments for serving
How to Make Pulled Pork Sliders with Sweet Potato Buns
The namesake ingredient for these pulled pork sliders is made in a slow cooker, which means deliciously tender and juicy meat for you with very little effort. The pork will do its thing in our favorite magical contraption for 6-8 hours, making this the perfect weekday meal prep recipe. Simply add the pork to your crockpot in the morning before work, and come home to beautifully cooked meat that's ready to lead you into step two. Sweet potato buns might sound fancy, but they're super easy to make- another element of this meal prep recipe that requires minimum prep and effort from you. Simply slice and bake- that's it! The natural flavor of the sweet potatoes really brings out the subtle sweetness of the pork, and the combination is pretty darn tasty.
Sweet Potato Nutrition
Did you know that sweet potatoes are actually really healthy? It can be easy to forget when they carry a name like "potato," but these orange root vegetables are rich in Vitamins A and C, and their complex carb structure makes them a great choice for breakfast or a mid-day energy boost. We're huge fans around here, and the use of sweet potatoes as "buns" makes them even more accessible, especially when adapting paleo or Whole30 meal prep recipes.
How to Store and Serve Pulled Pork with Sweet Potato Sliders
This will keep in meal prep containers for 4 to 5 days as long as they're airtight. You can reheat everything easily in a casserole dish or wrap the sliders in foil to prevent the meat from drying out. Then, reheat in a moderate oven (350 F) for 15 to 20 minutes until completely hot.
Bonus, though! You can totally freeze pulled pork and sweet potato sliders as long as they're wrapped in an airtight way. Defrost in the fridge overnight or in a low oven wrapped in foil.
It's a pretty filling Whole30 meal prep on its own, but feel free to serve with some roasted broccoli or a green salad with lots of veggies. A Dijon-based dressing would go really well with this.
How to Customize Pulled Pork with Sweet Potato Sliders
This recipe is 100% Whole30-friendly as is, but feel free to add any approved toppings that you'd like to. The more the merrier when it comes to condiments and slider additions, are we right? Let us know how you like to dress yours in the comments below!
If you like the looks of this and aren't following Whole30, add whatever feels right here to you!
MORE Whole 30 Recipes To Meal Prep
- Whole30 Breakfast Snack Boxes Meal Prep
- Whole30 Chicken Bacon Ranch Meal Prep
- One Pan Whole30 Sausage and Veggie Meal Prep
- Whole30 Baked Buffalo Chicken Casserole
Servings: 4 meals
Calories: 358kcal
Ingredients
- 1 pound pork shoulder
- 1 cup Water
- salt & pepper as desired
- 4 pickles
- 1 large tomato sliced
- ¼ red onion sliced
- 4 cups romaine lettuce
- 2 large sweet potatoes cut into 1" rounds
Optional
- any Whole30 approved toppings
Instructions
- Add pork shoulder to a crockpot with water, salt, and pepper and cook on medium for 6-8 hours, until tender and fall apart. Remove from the crockpot and shred with a fork.
- Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
- While the pork is cooking, bake your sweet potato "buns" by slicing 2 large sweet potatoes with a knife into thick rounds. Transfer to the baking sheet and bake for 30-40 minutes, until fork tender.
- Prepare your condiments while the sweet potato rounds are baking.
- To assemble, stack rounds with red onion, tomato, pickle, and ~¼ cup shredded pork with another sweet potato round on top to form a slider. Secure with tooth picks. Repeat until you're out of sweet potatoes and pork.
- Divide lettuce between 4 meal prep containers and lay sliders on the lettuce. Serve with your favorite Whole30 approved condiments. Store sliders in the fridge for 4-5 days.
Notes
Nutrition for 1 out of 4 servings:
24g Protein | 25.7g Carbs | 17.2g Fat | 4.7g Fiber | 358 Calories
Nutrition
Serving: 1meal | Calories: 358kcal | Carbohydrates: 25.7g | Protein: 24g | Fat: 17.2g | Fiber: 4.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Chicken Finger & French Fry Meal Prep
Chicken finger and French fry meal prep is a classic fast food meal made into a healthy meal prep by making it at home!
Meal prep fam, we're doing our best. But it can't be all kale and green juices and oat cakes around here. Sometimes you just want a soul-warming nostalgic meal, but maybe without going full crazy-town and undoing all the great work you've done at the gym this week, right?
We made a chicken finger meal prep, complete with sweet potato oven fries and a dairy-free ranch-style dip. YES, it's an easy meal prep version of the delicious kid-friendly classic that adults will love, too. (See nostalgia factor, right?) This chicken finger meal prep is still gluten-free, dairy-free, and paleo. Yes, you read that correctly: paleo chicken fingers.
Chicken Finger & French Fry Meal Prep Ingredients
For the chicken
- 1 ½ lbs chicken breasts, cut into 12 thin strips
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon mustard powder
- ¼ teaspoon thyme
- 1 large egg
- ½ cup almond flour
- 2 tablespoons unsweetened coconut flakes
- 2 tablespoons arrowroot starch
- ½ teaspoon sea salt
- ½ teaspoon thyme
- ½ teaspoon garlic powder
- ¼ teaspoon mustard powder
- Pinch of cayenne, optional
For the Sweet Potato Fries
- 2 large sweet potatoes, cut lengthwise into fry shape
- 1 tablespoon olive oil
- Sea salt and pepper, to taste
Better-than-Ranch-Dressing
¼ cup Primal Kitchens Avocado Mayo
2 tablespoons full-fat coconut milk
2 tablespoons Italian parsley, chopped
1 clove garlic, minced
¼ teaspoon dill
¼ teaspoon onion powder
Pinch of sea salt and black pepper, to taste
Chicken Finger & French Fry Meal Prep Nutrition
At only 600 calories and 46 grams of protein per serving, this easy meal prep is an insanely delicious and satisfying option for the kids, for a chilly winter week, or just because you feel like having chicken fingers! We're not judging you, we're joining you. We swapped traditional Russet potato fries for oven-baked sweet potato fries, and they're such a perfect complement to these crunchy chicken fingers, we bet you won't even miss the other kind.
How to Make Chicken Finger and French Fry Meal Prep
The secret to flavorful and moist chicken fingers is to let your chicken marinate in seasonings before adding a well-spiced breading. We used garlic, mustard, thyme, and cayenne, which makes for a super flavorful blend with just a touch of heat. This paleo chicken finger meal prep uses high-protein almond flour and coconut flakes for extra crunch.
And if you're a ranch lover, don't skip the dip; we've been told this dairy-free version is "better than ranch dressing." Make some extra to have on hand throughout the week for last-minute salads, sandwiches, or wraps. One taste and this easy meal prep is going to be a new favorite in your rotation! (The chicken will freeze great, too! There's something to be said for making double batches....)
How to Store and Serve Chicken Fingers and French Fry Meal Prep
Once this has been prepped and transferred to airtight containers, store these meals in the fridge for up to 4 or 5 days. Reheat in the microwave if desired or, better yet, in a 350 F oven on a baking sheet, tented loosely with foil so everything doesn't dry out!
Serve it just like this, with the ranch dressing on the side. We like this either some steamed broccoli or a big Caesar salad.
Freeze any chicken you want. Wrap it tightly and date and label it. The chicken will keep in the freezer for up to 3 months. Defrost in the fridge and then reheat, or cook it right from frozen, in the oven, for about 20-25 minutes at 350F.
More Chicken and Sweet Potato Meal Preps
- Parmesan Chicken Tenders Meal Prep
- Freezer Friendly Hawaiian Chicken Tenders Meal Prep
- BBQ Pulled Chicken Stuffed Sweet Potatoes
- Thai Chicken Tenders with Creamy Almond Dipping Sauce
- Southwestern Stuffed Sweet Potatoes
Servings: 4 meals
Calories: 603kcal
Ingredients
Chicken Tenders
- 1.5 pounds chicken tenders
- 1 tbs olive oil
- ½ teaspoon sea salt
- ¼ teaspoon mustard powder
- ¼ teaspoon thyme
- 1 large egg
- ½ cup almond flour
- 2 tbs unsweetened coconut flakes
- 2 tbs arrowroot
- ½ tsp sea salt
- ½ tsp thyme
- ½ teaspoon garlic powder
- ¼ teaspoon mustard powder
- pinch cayenne pepper optional
Sweet Potato Fries
- 2 large sweet potatoes cut into fries
- 1 tbs olive oil
- Salt and Pepper to taste
Better-Than-Ranch Dressing
- ¼ cup Primal Kitchen Mayo or can sub Primal Kitchen pre-made ranch dressing
- 2 tbs full fat coconut milk
- 2 tbs Italian parsley chopped
- 1 clove garlic minced
- ¼ teaspoon dill
- ¼ teaspoon onion powder
- pinch salt & pepper
Instructions
- Add chicken to a bowl, drizzle with olive oil, and then add sea salt, mustard powder, and thyme. Refrigerate and allow to marinate for 30 minutes or longer. This step isn't a requirement, but the longer, the more tender the chicken will be.
- Preheat oven to 450 degrees F.
- Add an egg to a bowl, and beat the egg.
- Add almond flour, coconut flakes, arrowroot powder, and the rest of the seasonings to another bowl, and mix well.
- Coat each piece of chicken first in egg, and then coat well with the almond flour mixture. Place on a cookie sheet, and then repeat with the rest of the chicken.
- On another cookie sheet, lay out cut sweet potato fries, sprinkle or spray with olive oil, and season to taste with sea salt and vinegar. Bake for 15 minutes, then remove chicken fingers and flip each one carefully. The coating will seem soft at this stage, but as it continues to cook, it will firm up and brown.
- Return the chicken to the oven, and continue cooking another 15 minutes.
- Prepare the ranch dressing by whisking all the ingredients together. Serve chicken fingers and fries with ranch dressing or other favorite paleo dip.
Notes
Nutrition for 1 out of 4 servings:
46.4g Protein | 29.6g Carbs | 32.8g Fat | 5.5g Fiber | 603 Calories
Nutrition
Serving: 1meal | Calories: 603kcal | Carbohydrates: 29.6g | Protein: 46.4g | Fat: 32.8g | Fiber: 5.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meet Alexia Clark | Fitness Model and Athlete
Table of Contents
Thousands of people follow Alexia Clark's workouts and we're not at all surprised. We wanted to find out more about how, and what, makes Alexia tick. Here's our conversation with Alexia Clark
Q&A with Alexia Clark - Social Media's Queen of Workouts
On Lifestyle:
MPOF: How do you start your day?
Alexia Clark: I wake up around 4:30am every morning, put on some warm clothes, and spend time with my dogs. Then between 5:30-6am I get ready for my clients
Meal Prep on Fleek: What's one thing you can't live without? Why?
Alexia Clark: My Dogs - I have an English Bull Bog (Roxy) and Rhodesian Ridgeback (Mack). They are always happy and the only thing they care about is, wanting to be with you.
Meal Prep on Fleek: Do you follow any specific diets/plans? Why?
Alexia Clark: I don't follow any diet plans. I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once.
Meal Prep on Fleek: How do you define "eating clean"?
Alexia Clark: I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed.
Meal Prep on Fleek: What is your favorite music to listen to? Why?
Alexia Clark: When I'm relaxed or in a chill mood, I like Flume (older stuff) and when I'm pumped up or excited I'll listen to Marshmallow or remixes
On Fitness:
Meal Prep on Fleek: What do you do to stay active every week?
Meal Prep on Fleek: For people who say working out is too hard, what do you tell them?
Alexia Clark: Nothing worth working for is easy… but you can make it fun.
PRO TIP:
There is a difference between training and exercising.
You can do anything to exercise, like play soccer with your kids or go hiking. Working out / Training is hard...that's when you're pushing yourself and working on your weaknesses
Meal Prep on Fleek: What is your favorite exercise?
Alexia Clark: Hiking with my dogs or going to park and playing with my nephews and cousins
Meal Prep on Fleek: What is your least favorite exercise?
Alexia Clark: Not a huge fan of spinning
On Food:
Meal Prep on Fleek: On a scale from 1 to 10 - How important is food to your lifestyle? Why?
Alexia Clark: A 12! I love food. I think food is so important. You can get so much joy out of it and you can make it taste so good.
Meal Prep on Fleek: What's one piece of advice for some just starting to eat better?
Alexia Clark: Try not to look at it as restricting yourself. Think of it like, "This is going to be a new habit I'm starting"
Meal Prep on Fleek: Do you Meal Prep? Why?
Alexia Clark: I halfway meal prep. I'll make a spaghetti squash, or a bunch cauliflower rice, at the beginning of the week and I'll just leave it plain so I can make a bunch of different things with it throughout the week. You can do the same this with ground turkey and chicken.
- I meal prep because I'm so busy and because I don't buy and snack foods, but I want to have something quick.
Meal Prep on Fleek: What are some of your favorite meals to prep combos?
Alexia Clark: I love spaghetti squash with salsa and ground turkey. One of my favorites right now is doing ground turkey, butternut squash, tomato, onion, and corn
Inspired by this interview? Here are a few more Expert Interviews on Meal Prep on Fleek:
- Mark Sisson - Mark's Daily Apple and Primal Blueprint
- Beneil Dariush - UFC Lightweight Fighter
- Melissa Rifkin - Registered Dietitian
- Dana Angelo White - Registered Dietitian, Sports & Nutrition Coach
- Danica from Kale and Carrot Sticks - Binge Eating and Recovery
Chicken Quinoa Tabbloueh Bowls
Chicken quinoa tabbouleh bowls are a twist on a classic Middle Eastern dish, gone high protein and gluten free. An easy and healthy meal prep recipe!
If you've ever had tabbouleh, you know it's really flavorful and really healthy! It's not, however, super filling as far as a dish goes. Tabbouleh is light and nourishing, especially on a warm day. You can eat a whole lot of it, that's for sure. But you might want a little something more, right?
Typically, this Middle Eastern dish is made with bulgur wheat, which makes it a dish with gluten. Our version, however, adds protein in two forms: from quinoa (which is gluten-free, hooray) and boneless, skinless chicken breasts. Welcome your new favorite high-protein warm-weather go-to healthy meal prep.
Chicken Quinoa Tabbouleh Bowls Ingredients
- 1 pound boneless skinless chicken breasts
- ½ Tbsp. olive oil
- 1 tsp. kosher salt, divided
- ½ tsp. garlic powder
- ½ tsp. paprika
- ¼ teaspoon black pepper
- 1 cup quinoa
- 1 pint grape tomatoes, halved
- 1 cup diced seedless cucumber
- 1 cup thinly sliced green onion
- 1 cup chopped parsley
- ¼ cup lemon juice
- ¼ cup extra virgin olive oil
How to Make Chicken Quinoa Tabbouleh Bowls
This is one of those healthy meal preps that you can make all at once, or in stages; it's up to you. For example, you could cook the chicken ahead of time if desired and set it aside in the fridge. The same goes for the quinoa. This isn't a dish that you necessarily need to serve warm, so it's especially good for really breaking this down into steps. Start with the chicken; get that prepped and pop it into the oven. (Or go ahead and grill it if that's your vibe!)
It's a straight assembly job. Once the quinoa is cooked, fold in the diced cucumber, tomatoes, parsley, and green onions. The lemon juice and olive oil form a quick dressing and brighten everything up!
How to Serve and Store
These will keep really well in the fridge for 4 to 5 days, as long as they're in a covered, airtight container. We love being able to pull these out when hunger strikes for either lunch or dinner. This dish can be served at room temperature or cold, which, to us, feels the best kind of meal prep.
Substitutions and Alterations
Feel free to make this dish with chicken thighs. It'll be extra juicy! Salmon would also taste great with all of these flavors, and bring in some awesome omega-3s, too.
If you're not following a gluten-free diet, by all means, go ahead and use bulgur wheat if you want to make this a more traditional tabbouleh.
Go totally plant-based and make it with tofu instead of chicken.
Try not to omit the cucumbers and tomatoes if at all possible. Parsley is also a must but we've seen some versions of tabbouleh with cilantro, but that's not totally traditional. (Purists might recoil in horror.)
MORE QUINOA SALADS FOR YOUR ENJOYMENT!
Servings: 4
Calories: 480kcal
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ tsp paprika
- 1 teaspoon kosher salt divided
- ¼ tsp black pepper
- 1 cup quinoa
- 1 pint grape tomatoes
- 1 cup cucumber diced, seedless
- 1 cup green onion thinly sliced
- 1 cup parsley chopped
- ¼ cup lemon juice
- ¼ cup extra virgin olive oil
Instructions
- Preheat oven to 425°F.
- Place the chicken breasts in an oven-safe dish and drizzle with ½ Tbsp. olive oil, turning them in the pan until coated. Season on both sides with garlic powder, paprika, ½ teaspoon salt, and pepper. Bake for 20 to 22 minutes, or until the internal cooking temperature reaches 165°F. Allow to rest 5 minutes, then slice.
- While the chicken bakes, combine quinoa, 1 ½ cups water and ½ tsp. kosher salt in a saucepan. Bring to a boil, then cover, reduce heat to medium-low, and cook for 15 minutes. Remove from heat and allow to stand 5 minutes, covered, then fluff with a fork and transfer to a large bowl.
- After the quinoa has cooled, fold in the tomatoes, cucumbers, green onion, and parsley. Dress with lemon juice and olive oil, then season with salt and pepper to taste.
- Divide the quinoa tabbouleh into meal prep containers and top with sliced chicken breast. Cover and refrigerate up to 4 days.
Nutrition
Calories: 480kcal | Carbohydrates: 37g | Protein: 32g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 735mg | Potassium: 1164mg | Fiber: 6g | Sugar: 5g | Vitamin A: 2687IU | Vitamin C: 49mg | Calcium: 84mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Tomato Spinach Shredded Chicken Bowl
Shredded chicken bowl with tomato, spinach, Brussels sprouts and mashed sweet potatoes, and pasta. What else do you need!?
Shredded chicken in a bowl is just the start of this overflowing bowl loaded with tomatoes, roasted Brussels sprouts, mashed sweet potatoes, and pasta. Yes, we somehow got this all in one bowl! Oh, there's also spinach and white beans, too, but you can't see that.
Looking for a hearty, nutritious, and flavor-packed meal that ticks all the boxes? This Shredded Chicken Bowl is a one-stop-shop for everything delicious and healthy. Packed with lean protein, wholesome veggies, satisfying pasta, and creamy mashed sweet potatoes, this bowl is perfect for meal prep, a family dinner, or a satisfying lunch. Whether you're serving 5 or 10, this bowl can easily be adjusted to meet your needs. Ready to dive into a bowl that has it all? Let's get started!
Serve 5-10 (adjust to own preference)
Ingredients:
1 can cannelloni beans in water
640 g chicken breast
500g whole wheat pasta (Make this Gluten-Free with Banza Penne Pasta)
1 can natural diced tomato
100g baby spinach
Himalayan salt
Pepper
1 Garlic clove
coconut oil
Olive Oil
Parsley
Chile flakes (optional, only if you want to spice it up)
Sides
(serves 1)
1. Mashed sweet potato:
100g Sweet potato
1 teaspoon of unsalted butter
10ml of almond milk
1. Boil the sweet potato till softened.
2. Mash and mix with butter and milk.
2. Brussels Sprouts
4 brussels sprouts
1 teaspoon Olive oil
Pepper and salt
1. Preheat oven to 140c
2. Bake Brussels sprouts with a little bit of olive oil till liking.
This Shredded Chicken Bowl is more than just a meal; it's a celebration of flavors and textures, perfect for anyone looking to enjoy a wholesome and satisfying dish. Whether you're meal prepping for the week or serving a family dinner, this bowl has everything you need: protein, veggies, carbs, and that extra touch of comfort from the mashed sweet potatoes. Enjoy the ultimate comfort bowl that's as easy to prepare as it is to love.
Ready to try this ultimate comfort bowl? Make this Shredded Chicken Bowl with Tomato, Spinach, Brussels Sprouts, Mashed Sweet Potatoes, and Pasta today and let us know how it turned out! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let's inspire each other to enjoy delicious and nutritious meals every day!
Check out these other Pasta Meal Preps:
- 24 Best Pasta Meal Prep Recipes
- Italian Sausage Pasta Salad Meal Prep
- Caprese Pesto Sausage Pasta
- Southwestern Pasta Salad with Chili-Lime Vinaigrette
- Sheet Pan Salmon with Capers and Broccolini Pasta
Servings: 5 servings
Calories: 638.23kcal
Ingredients
- 1 can cannellini beans in water
- 640 g chicken breast
- 500 g whole wheat pasta
- 1 can diced tomato
- 100 g baby spinach
- Himalayan salt to taste
- Pepper to taste
- 1 clove garlic chopped
- 1 tablespoon olive oil
- parsley to taste
- Chilli flakes optional - adds spice
Instructions
- Heat coconut oil on pan and sauté diced garlic.
- Cook chicken with oregano, pepper and salt for 10 mins or until nearly done. Then shred the chicken
- In a medium sized sauce pan, heat canned diced tomato.
- Add spinach and cannelloni beans then add olive oil, pepper, chilli flakes, salt and parsley
- Add shredded chicken and cook for 10 mins or until done.
- Meanwhile, heat water to boil and cook pasta until liking.
- Enjoy!
Nutrition
Serving: 1meal | Calories: 638.23kcal | Carbohydrates: 97.86g | Protein: 49.43g | Fat: 7.96g | Saturated Fat: 1.46g | Cholesterol: 81.92mg | Sodium: 185.05mg | Potassium: 1353.35mg | Fiber: 5.48g | Sugar: 2.3g | Vitamin A: 2009.97IU | Vitamin C: 14.99mg | Calcium: 155.78mg | Iron: 8.07mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Nutty Keto Pancakes Meal Prep
Keto pancakes are not an oxymoron. These sugar-free pancakes are paleo and gluten-free friendly. Serve with an almond butter drizzle and chopped nuts for a fun start to your day.
If you're on a keto diet, you know traditional carbs are out of the question. They're just not permitted. Or if you're keto curious? Maybe you've heard about it, maybe you haven't, maybe you're even already on it. But keto-style eating is a low-carb way to eat that isn't going anywhere anytime soon. And just because you're on a keto diet, doesn't mean you have to cross pancakes off your list. It's all about using the right ingredients, in the right way.
What is Keto?
Keto, short for the ketogenic diet, refers to the process of limiting carbs and skyrocketing fat intake to train your body to focus on using the latter for burning energy. After two to seven days, according to the diet's proponents, the body enters a metabolic state called ketosis. This means it no longer has access to enough carbs to process into energy. Instead, the body then begins to burn fat at a significantly higher and faster rate. This diet was actually first developed to support patients suffering from seizures, but it has since taken the weight loss industry by storm.
Nutty Keto Pancake Meal Prep Ingredients
- ½ cup + 2 tablespoon almond flour
- 1 tsp cinnamon
- ½ tsp baking soda
- 3 large eggs
- ¼ cup milk
- ¼ cup chopped nuts
- ¼ cup almond butter
How to Make Nutty Keto Pancakes
You don't have to be on the ketogenic diet to enjoy this meal prep recipe. But we love pancakes, and wanted to make sure that we have a version of this beloved breakfast favorite for everyone! These Keto Pancakes are made with a base mixture of almond flour, eggs, and milk- lots of healthy fat, lots of protein, and very little in the way of carbs.
And we took the nutty theme all the way to the toppings. Almond butter and chopped nuts (we used hazelnuts) make the perfect texture combination of smooth and crunchy, and we simply can't get enough. There's no special trick or difference here, they come together by mixing wet and dry ingredients just like any other pancake recipe.
Benefits of Cinnamon
Cinnamon is an important part of this Keto Pancake recipe as well. It's delicious ingredient in both sweet and savory cooking, but cinnamon also has some health benefits, too. It's a powerful anti-inflammatory spice, supports healthy blood sugar levels, and can even stimulate the metabolism. If you are here because this meal prep recipe is keto-friendly, then cinnamon is the icing on the ketogenic (pan)cake! With 27 grams of protein per serving, these Keto Pancakes are the perfect addition to any morning!
How to Store and Serve Nutty Keto Pancakes
Pop these prepped pancakes into an airtight container and store in the fridge for up to 4 days. You can reheat in the toaster or toaster oven really easily, or in the oven, on a baking sheet that you've loosely tented with foil. (You don't want them to dry out, right?) Store the almond butter drizzle separately so they don't get soggy before serving.
These keto pancakes also freezes well. Wrap them well (individually works great so they don't stick together) and label them with the contents and date. Reheat in the toaster or toaster oven, or in the oven. They'll keep for a few months that way.
We also like to serve these pancakes with berries if you're able to eat them while on keto. (They're permitted, but everyone's approach is a little different.)
More Keto and Paleo Breakfast Meal Preps!
Servings: 2 meals
Calories: 625kcal
Ingredients
- 10 tbs almond flour not almond meal
- 1 teaspoon ground cinnamon
- ½ teaspoon baking soda
- 3 large eggs
- ¼ cup milk
- ¼ cup chopped nuts we used hazelnuts
- ¼ cup unsweetened almond butter or nut butter of choice
Instructions
- Add all ingredients to a bowl and whisk with a fork until fully combined and a thick.
- Let the batter to rest for 5-10 minutes to allow the almond flour to thicken.
- Preheat a greased skillet over low-medium heat. Pour scant ¼ cup portions of batter on the hot pan. Cook each pancake for 2-3 minutes on each side. You will likely have to do this in batches depending on how big your skillet is.
- Divide pancakes among airtight containers sprinkled with crushed nuts. Store pancakes in the fridge for 5 to 7 days.
- Serve with almond butter drizzle.
Notes
Nutrition for 1 out of 2 servings:
27g Protein | 17.3g Carbs | 52g Fat | 10g Fiber | 625 Calories
*nutrition facts calculated using hazelnuts
Nutrition
Serving: 4pancakes | Calories: 625kcal | Carbohydrates: 17.3g | Protein: 27g | Fat: 52g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meet Carley Smith | Certified GAPS Practitioner
Carley Smith is a Certified Nutritional Therapy Practitioner (NTP) and Certified GAPS Practitioner (CGP) living and working in Colorado. After being diagnosed with Lyme disease, Carley became very interested in health and nutrition. She now works with clients one on one and in small groups to help restore their health. We'd like to introduce you to....
Carley Smith, NTP, CGP
On Lifestyle:
MPOF: How do you start your day?
Carley Smith: So, I don't have a very set routine in the morning. The first thing I do when I get out of bed is turn on my coffee maker. This is the most important thing. Then in the mornings, I get all of my work done. This is when I am the most focused, so I try and get all of my writing done and work on any client protocols or anything else that I have that needs to get done. I work on that for most of the day. Around lunch time I take a break and sometimes I'll do a recipe, cook, and photograph. Then I will go back to work for a bit. Later in the day I will take a second break and go to the gym or yoga. Then I come back home and work on my editing, website stuff, etc. I think I just answered my whole day for you! haha
MPOF: What kind of clients do you work with?
Carley Smith: I work with anybody. I work with a lot of people who are struggling with chronic illnesses, autoimmune conditions, people who are looking for general weight loss, eating healthier, transitioning into a healthier lifestyle. It's a very broad range of clients.
FIND CARLEY'S COACHING COURSE HERE
MPOF: What is one thing that you can't live without? Why?
Carley Smith: Coffee. Obviously. Haha, Yoga. I can always tell if I have gone a few days and not practiced yoga. My mind is just not there, and I am antsy and jittery, and so I think yoga has been there to help me thru a lot of hard times in my life and it helped me tremendously in healing from Lyme disease. So, yoga is very important to me and incorporating it into my life has been a big deal.
MPOF: Do you follow any specific diet/meal plan? Why?
Carley Smith: I don't at the moment. I did do the GAPS diet for a couple of years. That stands for Gut And Psychology Syndrome. That is a healing protocol that is focused on healing the gut, and the idea is that with 80%of our immune system being in our gut if we can heal our gut we can help boost our immune system and then fight off whatever ailments we might have going on. With my Lyme disease, I started taking antibiotics and I felt like that was doing more harm than good, so I started the GAPS diet, and that made a tremendous impact on my health.
So, I am off of that diet, but I still pull parts of that diet into my everyday lifestyle. I don't necessarily follow a specific plan anymore, though. I try to pull in things such as bone broths, fermented yogurt, cultured dairy, things like that. I try to maintain those in my diet.
MPOF: What is your favorite music to listen to?
Carley Smith: I don't have a favorite kind of music. I like to listen to everything. It just depends on what I am doing. I like different music for different things. I will listen to really, anything.
Fitness:
MPOF: Is there any other types of activity you do every week besides yoga?
Carley Smith: I go to the gym and do a little cardio and weights, but if I can get outside, that is my favorite thing! So, when the summer is here, I do a lot of hiking! I love hiking! Trying to be active outdoors is probably one of my favorite things. I like to go snowshoeing in the winters although I haven't done too much of that this winter. But yeah, just being active outside is probably my favorite thing besides yoga.
MPOF: What do you tell clients who say working out is too hard?
Carley Smith: You know, I recommend for my clients that there is a common misconception that we have to kill ourselves at the gym to be fit and gain a certain level of fitness. So, I tell them to just incorporate a little bit of activity into their routine. Even just 15-20 minutes a day can make a big impact on our health. Even if it's just getting outside and doing a little bit of walking. Trying to incorporate moderate activity is better than nothing. Especially now that we are sitting at our desks so much. It is really important to get up and have a little bit of extra activity in the day. You don't need to spend 2 hours in the gym to get benefits from exercise. Sometimes the best benefits we can get are from shorter workouts or more high-intensity workouts. Even getting outside and doing some hiking, walking, biking, etc. can make a huge impact on our health and also be fun!
On Food:
MPOF: On a scale of 1-10 how important is food to your lifestyle? Why?
Carley Smith: Um, food is an 11. It's HUGE for me. It's at the forefront of my health. It's what I used to heal from Lyme Disease, so it's extremely important for me. That experience taught me how important food and nutrition is for our bodies. And is the basis for our health. I am always thinking about food. When I travel for work I prep my meals and bring them with me. That's how important it is for me to make sure I am getting good quality foods in my body at all times.
MPOF: What is one piece of advice you have for someone who is just starting to eat better?
Carley Smith: I have a plan that I work with a lot of my clients that want to transition into a healthier lifestyle. I have them do a food journal and then go over it with them to determine where they are making their worst food decisions. So maybe it's breakfast where they are grabbing muffins in the break room, or it's dinner, and they get home late at night, and they are throwing in a frozen pizza, and start here. We start with one meal and then from there we work on making that meal healthy every single day. I think by starting with one, it helps them to transition. It's not overwhelming to change everything at once. And that starts to trickle into other areas of their life over time. But starting with one thing and then teaching them how to meal plan and create that time so that they can make those healthy meals for themselves and always have really good quality foods on hand is important.
MPOF: What are your thoughts on meal planning as a whole?
Carley Smith: I love meal prepping. I think it is the key part of maintaining a healthy lifestyle. I love this quote, "By failing to prepare, you are preparing to fail." I think that I use that in all of my nutrition talks when I talk about meal prepping because I feel like without a little bit of planning you're preparing to fail for your diet. So, I think it's incredibly important. I always tell people that we make our worst decisions when we are tired, and we are hungry, and we want something ASAP. So, having those good quality foods on hand that are readily available that are easy to assemble are going to save you from making bad meal decisions. Meal prepping is something that is incredibly important.
MPOF: Other than for travel, do you do any weekly meal prep for yourself?
Carley Smith: Yes, I do! I always pick 1-2 days a week where I can set aside some time where I can put together a few things that I can have throughout the week. I usually make a few proteins like baked chicken and slow cook a roast and then I have been enjoying base soups. It helps me get my bone broth in my system instead of having to drink it. I make these super easy base soups that are great for meal prep. I know that if I have a big pot of this soup on hand that I can get that in my system if I am super busy. From there I'll add in some roasted vegetables, some ground beef, etc. Those have been super easy to make, prepare and have on hand. I always like to tell my clients to create a salad bar in their fridge so that the fixings are readily available. Proteins are already cooked, and you can pull the other already prepared items to put together a meal.
MPOF: What are some of your favorite foods or ingredients to meal prep with?
Carley Smith: My meat is 5280meat. Let me just say that if you are making a bone broth, it is incredibly important to make sure your bones are sourced from a humanely raised and sustainable source. I like 5280meat because all of their animals are humanely raised! You don't want hormones or antibiotics in your meat because those will be directly absorbed into your system. You can tell a huge difference between their quality and store bought. I also love and always have on hand 5280meat and good quality fats. Fat is not bad for you. Fat is the preferred source of energy for the body. It's so important for us. So, I use a lot of Fatworks animal fats and ghee, coconut oil, grass fed butter, etc. Building your arsenal with good fats is huge and sea salt. I honestly feel like anything cooked in a good quality fat and seasoned with sea salt will taste amazing, and people will think you are a culinary genius! It doesn't take much!
MPOF: Are there any meal prep tools that you can't live without? Why?
Carley Smith: I always say if I was stranded on a deserted island somewhere and I could only bring one piece of cookware it would be my cast iron skillet! I feel like you can do everything with a cast iron skillet. I also tell my clients this, too. When they are trying to transition into a healthier lifestyle, you don't always have to have a lot of cookware on hand. The good thing is you don't need a lot of cookware to cook and be healthy. But the one thing I would recommend is a cast iron skillet. You can cook your meat in it; you can cook skillet dishes, eggs, sauteed vegetables, soups, etc. It is the ultimate thing that you need in your kitchen because you can make everything in it.
MPOF: Where do you get your recipe and meal prep inspiration from?
Carley Smith: All over. I look online a lot, Instagram, Pinterest, magazines, talking with people. I love sharing recipes with people. Even if it's when I am checking out at the grocery store and asking the person in line what they make with their ingredients. I get my inspiration from all over.
MPOF: How much do you spend weekly/monthly on food?
Carley Smith: That's a great question. I think a lot of people are concerned about what they spend on food. Eating healthy costs money. I love the quote, "You don't have to be wealthy to eat healthily." I go to the grocery store one time a week, and it's between $200-$300 a week. I know that sounds expensive, but that lasts me for three meals, seven days of the week. It evens out to be not that expensive. A few things that help me: shopping one time a week and meal planning. There was a study that showed that more time spent meal planning lead to less time dining out, healthier food choices and a healthier lifestyle. What is expensive is dining out.It actually saves money when we can make one stop at the grocery store once a week and then make those meals last for the remainder of the week. You see that, and it adds up! Now, with online shopping, you can shop so many more sales. I know 5280meat has a sale now which is a great time to stock up and put them in your freezer. You can also shop sales from different sites. Bulk items are great to buy online too. Like Thrive Market has really good sales. It's like Costco meets WholeFoods. So, I buy all of my dried goods and bulk items on that website. As well as my cleaning supplies too. They have a lot of different products on there. So, there are different ways to save. I think that we are fortunate that we have so many options now. Lastly, shopping your farmers market is huge. Buying direct. Maybe signing up for a CSA, buying straight from your rancher or farmer will help save you money. So, there are ways to help cut costs. You don't have to be wealthy to eat healthily. Meal planning and shopping directly will help you in the long run.
You also need to look at eating healthy as an investment in yourself too. Good quality ingredients, yes there is a little bit of a premium. But, I always look at that as an investment in myself. The more money I spend on my health, my food and the quality of the things I am putting into my body the less money I am spending on health care and medicine.
MPOF: Do you eat differently on the weekends vs. during the week?
Carley Smith: Yes, I do. I like to tell my clients to follow a 70/30 plan. 70% of the time I am doing better and the other 30% of the time you enjoy yourself. 70% is my good foods five days a week and the other 30% of the time on the weekends I enjoy myself. That 30% doesn't mean I am hitting the drive-thru constantly. It is more just going out to eat and enjoying it. Or you have dessert, and you enjoy it. Have drinks and enjoy it. It's one of those things where you have to live life too and enjoy things. We can get too far on the spectrum either way. Finding that balance is key. So, I allow myself to have those days where I go out and indulge and have something fun and good to eat. It's fun, and that's life. But the majority of the time you are doing better, and that's what's important.
MPOF: Do you have any advice for women or men who want to be more confident in themselves?
Carley Smith: I think it all starts with yourself. You have to be happy with yourself before anything else. Start with being happy and confident with yourself. I think nutrition, eating healthy and having a well-rounded lifestyle is part of that. So, when you start nourishing your body with really good quality foods and spending some extra time loving yourself, comes out in confidence. This month I was partnered with Yoga By Candace, and we did a 30 Day Love Yourself program. One of the things I noticed is that we always put ourselves last. I am guilty of it. It's crazy to think that how that happens. When it really should be the other way around. So we dedicated this whole month to loving yourself and having compassion for yourself. I think that is one of the hardest things to do. But when you start carving out a little extra time for yourself, taking care of yourself, feeding yourself good quality food, getting sleep...all of the things that you need, it comes out on the other end. You will see it in their confidence. It all starts with yourself and then from there everything grows from that.
MPOF: When you think about success who is the first person that comes to mind? Why?
Carley Smith: It would be my parents. They came from nothing and have worked very hard to get to where they are. I think that seeing the things that they went through in their childhood and then my dad especially, grew up in a small town in Iowa and built a very successful business and is still doing well with that. They have taught me a lot about what it takes to be successful and hard work and being thankful. So, I have to say I admire them for that.
MPOF: What inspires you? Why?
Carley Smith: I would say my friend Candace from YogaByCandace. She also struggled with Lyme Disease, and I remember her going through all of it, and then years later I got Lyme Disease. I looked to her, and it was inspiring for me to see her go through all of it and then for her to get better and start her yoga business from the ground up. It has been inspiring for me to think, "You know, I was sick too. I can get better. I can start my own thing and build that up too." She has done an amazing job building that up all by herself. She just published a book, and I couldn't be more proud of her. She has been very inspiring for me.
MPOF: Is there anything else you would like to mention for the MPOF audience?
Carley Smith: I would like to encourage people to make bone broth and different recipes using broth. I have a great article on Four Easy Steps For Making Bone Broth and then Five Easy Steps For Making A Base Soup Recipe. Those are so amazing for meal planning, and it's great because it has all the benefits of the bone broth for gut health, inflammation, etc. I can't say enough amazing things about bone broth. I try to encourage people to start getting into the habit of making it and having it on hand for various recipes. For example, I soak my oatmeal in the bone broth the night before and have it the next day. I promise it tastes amazing! I wouldn't recommend anything that didn't taste good. It's fantastic! Replace water in recipes with broth and incorporating that more into your diet is so important. It boosts your immune system. Especially during the winter months when flu season is coming around. I think broth is one of the best things people can do to start incorporating into their diet.
You can connect with Carley:
Meal Prep Menu 2023: Week 27
Top 3 Protein Powder Reviews You Need to Consider
Protein is king. From chicken breast to steak to eggs to protein powder, there are a lot of great options for getting in your daily protein. Here are my favorite, tried and true, protein powder reviews:
It is important to eat enough protein whether you are looking to gain muscle, lose fat, or both. You see, protein is essential for building muscle which is great, but it is also just as important for maintaining muscle when you are trying to lose fat. Another huge benefit of protein is that it helps you stay fuller longer which can be a huge help when battling overeating or trying to lose a few pounds.
The best way to get your protein is through whole foods - think meat, dairy, and eggs. There is also a good amount of protein in some nuts, seeds, grains, and vegetables, although these are not as high in protein quality or quantity typically as meat, dairy, and eggs. However, it can be hard to get the daily amount of protein you need from whole foods. High-protein diets, which are ideal for losing fat and/or gaining muscle typically recommend about .8-1g of protein per pound of body weight. This can be a lot. For this reason, protein powder can be a great option to supplement your meals and snacks with additional protein.
But which protein powders are best? There are so many options and it can be hard to narrow down to just one. While I haven't tried all protein powders known to man, I have tried quite a few.
For the full rundown on protein powder - A Beginner's Guide to Protein Powder.
Okay, let's go through some of the high-achievers.
Naked Whey Protein Powder
Naked Nutrition Protein Powder is one of my newly found favorites.
One of the biggest problems with protein powders is the ingredient lists. Because whey protein is a byproduct of cheese production it doesn't necessarily have a sweet, creamy taste. However, when we make protein shakes we expect them to taste like milkshakes - all while having no added sugars, fat, or anything else besides low calories and high protein.
This creates a problem. What do companies put in the powder to make it taste delicious without it being sugar or fats or added calories? It tends to be artificial sweeteners and a long list of other ingredients.
This is why I love this brand. They have an unflavored version that is simply one ingredient - whey protein concentrate. They also have vanilla and chocolate. Full disclosure, I've only tried vanilla and the taste was pretty good. The vanilla adds organic coconut sugar and organic natural flavors - still really good for a protein powder to have only three ingredients.
Legion Casein+ Protein Powder
Legion is known for its high-quality protein powder, and their casein is no exception.
Casein protein powder is a little bit different than whey. It has a longer digestion time, whereas whey protein is quickly digested. You may be wondering why this matters and for most people, it is not a huge difference. However, when I was looking to gain muscle, I would use casein before bed. Basically, because casein is slow digesting, your body will be getting protein-powered fuel while you sleep.
The one downside is that they use stevia to sweeten their protein powder. There are certainly worse options, but I'd prefer to see a little bit of sugar if it has to be sweetened.
I am a big fan of the chocolate flavor, although some people may not find it super sweet. I found it goes great in a smoothie before bed.
Vega Sport Premium Protein Powder
Do you and dairy tend to not be best friends? If so, Vega\'s line of Protein Powders is a great plant-based protein powder I've enjoyed.
Whether you have been plant-based for years or simply want to try an alternative to dairy this can be a great option. With protein from peas, alfalfa, sunflower seeds, and pumpkin seeds, you are sure to get a nice protein boost for the day.
I personally have only tried the vanilla and enjoyed the flavor. However, some people say it has a little bit of a chalky texture.
As far as ingredients, this powder certainly has more than the other two, but they aren't all bad. This one uses stevia as well, but it does also have tart cherry powder, black pepper, and turmeric - don't worry you don't taste them. All three of these ingredients combine to help fight inflammation.
Wrap Up
There you go! You've got the rundown on some of my personal favorite protein powders. There are a ton of options out there, so be sure to read the ingredient labels to make sure you are getting high-quality protein.
Whether you are calculating your protein needs or looking for some protein-packed recipes, we've got you covered!
Slow Cooker Salsa Chicken Meal Prep Recipe
Are you looking for a meal prep recipe that's both delicious and requires minimal effort? This Easy Slow Cooker Chicken Meal Prep is the answer! With just a few ingredients and a slow cooker, you can have a flavorful, nutritious meal ready to go without spending hours in the kitchen. Perfect for busy weekdays or when you simply want a no-fuss meal, this recipe is a must-try for anyone who loves good food and values their time.
Ingredients:
- 1 lb chicken breast
- 1 jar Melissa's Hatch Chile Salsa
- 1 package Melissa's Steam Fresh Black Eyed Peas
- 1 avocado, diced (for serving)
- Corn tortillas (for serving)
How to Store:
- Divide the chicken, black-eyed peas, and salsa mixture evenly into four meal prep containers. Top each container with fresh avocado right before serving to keep it from browning.
- Seal the containers tightly with lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them ideal for weekday lunches or dinners.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes or until the chicken mixture is warmed through. If you prefer, you can also reheat the chicken and black-eyed peas in a skillet over medium heat.
- Add fresh avocado after reheating to maintain its creamy texture and flavor. Serve with warmed corn tortillas for a complete meal.
This Easy Slow Cooker Chicken Meal Prep is the ultimate time-saver for those busy days when you want a wholesome, homemade meal without the hassle. With the rich flavors of Hatch Chile Salsa, tender chicken, and hearty black-eyed peas, this meal is sure to satisfy your taste buds and keep you full. Plus, it's easy to prepare and perfect for meal prepping, making your week stress-free and delicious!
Ready to simplify your meal prep routine? Try this Easy Slow Cooker Chicken Meal Prep recipe and enjoy a week of flavorful, hassle-free meals. Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek and inspire others to enjoy easy, delicious meals too. Happy cooking!
Black Eyed Peas nutrition fact:
Black Eyed Peas are a good source of both fiber and protein! These small, yet powerful beans contain 8g of protein and 6g of fiber per serving, which means they deliver a quarter of your daily fiber content for the day! The soluble fiber found in black eyed peas aids in the prevention of type 2 diabetes by keeping blood sugar levels balanced after you eat!
Servings: 4 servings
Calories: 130.08kcal
Ingredients
- 1 lbs chicken breast
- 1 jar Hatch Chile salsa
- 1 package steamed black eyed peas
- 1 ea Avocado
Instructions
- Add all ingredients into the crockpot
- Cook on high 4hrs
- Shred chicken
- Serve with fresh diced avocado + corn tortilla (optional)
Video
Nutrition
Serving: 1meal | Calories: 130.08kcal | Carbohydrates: 0.09g | Protein: 24.1g | Fat: 2.98g | Saturated Fat: 0.65g | Cholesterol: 72.58mg | Sodium: 133.37mg | Potassium: 419.57mg | Sugar: 0.02g | Vitamin A: 34.02IU | Vitamin C: 1.36mg | Calcium: 5.67mg | Iron: 0.42mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Chipotle Eye Round Roast Meal Prep
Sheet Pan Chipotle Eye Round Roast Meal Prep involves cooking once and eating a whole six times! Amazing work!
This meal prep is a 100 percent grass-fed eye round roast beef, simply cooked to perfection! This one-pan recipe makes 6 meals and keeps the dishes to a minimum. Paleo-friendly. Gluten-Free. And might even be keto if you took the potato out of the equation!
This sheet pan recipe turns your favorite budget-friendly cut of meat, eye-round roast, into flavorful, moist and tender beef. Because eye-round roast is so lean (hello, diet friendly) it can also be a tough cut. But this sheet pan chipotle eye round roast recipe changes that and adds a bit of kick with chipotle spice.
Made in a single pan, this recipe practically cooks itself and leaves very little cleanup making more time for family and friends on Sunday. Or whenever you make it! Because let's be honest, who wouldn't rather curl up on the couch with good company and a movie instead of meal-prepping on a Sunday?
Sheet Pan Chipotle Eye Round Roast Meal Prep Ingredients
- 1 tablespoon brown sugar, or coconut sugar
- 1 tablespoon ground chipotle chile pepper
- 1 tablespoon paprika
- 1 tablespoon cumin powder
- Salt and pepper
- 1 (2.5-pound) eye round roast
- 3 tablespoons olive oil
- 1 white onion, chopped
- 1 pound Brussels sprouts, halved
- 1 waxy potato, chopped
How to Make Sheet Pan Chipotle Eye Round Roast
Oh, we love a good sheet pan dinner. Start off by lining the pan with parchment, which will make clean up a breeze and keep everything from sticking to the sheet pan. The beef gets started in the oven with a little salt and pepper, but ultimately it'll get seasoned chipotle powder, paprika, cumin, salt, and pepper. The onions, potato, Brussels sprouts all roast on the same pan with the beef. Everything takes on the smoky-sweet-spicy flavor of the seasonings. So good!
How to Store and Serve Chipotle Eye Round Roast
Everything cooks on one sheet pan, and then all you need to do is let the roast rest and slice it up. It should yield enough for six servings, and everything can be stored together for each meal. No need for fancy compartments, unless, of course, you want that! You can keep this prep in the fridge for 4 days. Just reheat it in the oven, covered loosely in foil, at about 350 F. We like this way the best because it keeps the veggies from getting soggy and prevents the meat from drying out.
Substitutions and How to Customize
You can make this dish with roast pork instead of beef if desired. The veggies will all still work great. Feel free though to switch up for things like broccoli or even cauliflower.
You can turn this into a recipe that will work with paleo or keto ways of eating, too, if desired. Change the yellow potato for a sweet potato and this becomes a paleo recipe. Take the potato out altogether, skip the sugar in the meat rub, and add any other non-starchy veggie, and it becomes keto friendly.
More Pot Roast / Chuck Roast Recipe Ideas
- A Crockpot Roast Meal Prep To Make Your Week Easy!
- Slow Cooker Asian Pot Roast Meal Prep
- Pot Roast with Au Jus
- Instant Pot Roast with Mashed Potatoes
Pin this recipe for later!
Servings: 6 meals
Calories: 362kcal
Ingredients
- 1 tbsp. brown sugar or coconut sugar
- 1 tbsp. ground chipotle chile pepper
- 1 tbsp. paprika
- 1 tbsp. cumin
- Salt & pepper to taste
- 2.5 pound eye round roast
- 3 tbsp. olive oil
- 1 medium white onion chopped
- 1 pound Brussels sprouts halved
- 1 large waxy potato chopped
Instructions
- Preheat oven to 425°F. Line a baking sheet with parchment paper.
- Mix brown sugar, chipotle chile pepper, paprika, and cumin powder in a small bowl. Mix well and set aside.
- Generously sprinkle salt over all sides of the eye round roast.
- Toss onion, Brussels sprouts, and potato in a large bowl with 1 tablespoon oil, salt, and black pepper.
- Heat the remaining 2 tablespoons of oil in a medium skillet over high heat until hot. Add the roast, turning occasionally, until all the sides turn golden brown, about 8 minutes. Transfer onto the lined baking sheet and sprinkle the mixed chipotle powder on all sides.
- Spread the vegetables onto the same baking sheet around the roast.
- Bake for 25 minutes, until the vegetables are cooked through. Remove the baking sheet from the oven and transfer the vegetables to a plate. Return the roast to the oven and continue roasting for another 15 minutes, until a thermometer inserted into the middle registers 130°F for medium doneness.
- Rest the roast on a big plate for 10 minutes before slicing (the internal temperature will continue to rise).
- Serve with the roast vegetables or arrange in meal prep containers for later.
Notes
WW Smart Points= Green:4 Blue:4 Purple:3
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Nutrition for 1 out of 6 servings:
45g Protein, 14g Fat, 14g Carbs
Nutrition
Serving: 1meal | Calories: 362kcal | Carbohydrates: 14g | Protein: 45g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Air Fryer Rosemary Sweet Potato Wedges with Garlic Aioli
Air fryer sweet potato wedges come together easily, with little fat, and are served with a delicious garlic aioli for dipping. Snack time is here!
Air fryer sweet potato wedges will make your sweet potato dreams come true, and in less than a half an hour, to boot. Toss these wedges with olive oil, rosemary, garlic powder, salt, and pepper, and serve with this flavorful mayo (that's all an aioli is).
You may have noticed something: We're on a serious air fryer recipe kick around here. We know, we know. It's not some novel thing; air fryers have been with us for a few years. But they're getting less expensive and so more people are finding it worth the splurge. We just want to help you justify that purchase in all kinds of delicious ways that make meal preps go faster, and make healthy meal preps happen. That's one of the best benefits of the air fryer; tons of flavor without tons of added fat from oil.
Air Fryer Rosemary Sweet Potato Wedges Ingredients
- 1 pound sweet potatoes (about 2 to 3 potatoes)
- 1 Tbsp. olive oil
- 1 tsp. dried rosemary
- ½ tsp. fine sea salt
- ¼ tsp. garlic powder
- ⅓ cup light mayonnaise
- 1 tsp. minced fresh garlic
- 1 Tbsp. lemon juice
- Salt and pepper, to taste
How to Make Air Fryer Sweet Potato Wedges
Air fryer sweet potatoes are easy to prep. Trim the ends and discard. Cut the potatoes in half lengthwise and then into wedges about ½-inch thick or so. Transfer them to a medium bowl and toss with olive oil, rosemary, garlic powder, and salt. Preheat the air fryer, and transfer the potatoes to the air fryer. Let them do their thing for about 15 minutes; check them part of the way through to make sure nothing's burning and that everything is baking evenly. (You can likely just give the basket a good shake and then start it back up again. While the potatoes are air frying, combine the minced garlic, lemon juice, and mayonnaise in a small bowl. That's your aioli. Serve the potatoes with the aioli, seasoning with salt and pepper first beforehand, to taste.
How to Store and Serve Air Fryer Sweet Potatoes
These potatoes can be meal prepped if you like. Store them in an airtight container in the fridge for up to 4 or 5 days. Reheat them in the air fryer for a few minutes to make them warm and crisp. Seal the aioli in an airtight container, too, either with the fries or without them.
It's also possible to freeze air-fried sweet potatoes and then just reheat them right from frozen. It will take a little more time than it did to make them in the first place, so just keep an eye on them.
Substitutions and Alterations
Potatoes of all kinds seem to be made for rosemary, but feel free to switch out the herb for thyme or parsley, or even sage if you like.
If you really love rosemary, these air fryer sweet potatoes would be even more delicious if garnished with chopped fresh rosemary, or any other fresh herb, including thyme, sage, parsley, or even cilantro.
Feel free to swap the mayonnaise for vegan mayo if desired, or use sour cream or plain yogurt, Greek or otherwise. It won't be an aioli if it's not mayo, but it will still taste great.
MORE AIR FRYER GOODNESS AND SWEET POTATO LOVE
- Garlic Sweet Potato Wedges with Hummus
- Bacon Wrapped Potato Wedges
- Air Fryer Crispy Chicken
- Baked Sweet Potato Chips with Poke
Servings: 4
Calories: 176kcal
Equipment
- 1 Air Fryer
Ingredients
- 1 pound sweet potatoes about 2 to 3 potatoes
- 1 tablespoon olive oil
- 1 teaspoon dried rosemary
- ½ teaspoon fine sea salt
- ¼ teaspoon garlic powder
- ⅓ cup light mayonnaise
- 1 teaspoon minced garlic
- 1 tablespoon lemon juice
- Salt to taste
- Black pepper to taste
Instructions
- Trim the ends off the sweet potatoes, then cut in half lengthwise. Cut each half into 4 to 5 wedges of equal thickness.
- in a medium bowl, toss the sweet potatoes with olive oil, rosemary, sea salt, and garlic powder.
- Preheat the air fryer to 375°F. Arrange the sweet potato wedges in a single layer in the air fryer (cooking in batches, if necessary). Cook for 14 to 16 minutes, flipping once halfway through, or until golden brown and tender.
- While the sweet potatoes cook, whisk together the mayonnaise, garlic, and lemon juice. Season to taste with salt and pepper.
- Remove the sweet potato wedges from the air fryer and transfer to a bowl. Serve with aioli for dipping.
Nutrition
Calories: 176kcal | Carbohydrates: 25g | Protein: 2g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 508mg | Potassium: 397mg | Fiber: 3g | Sugar: 6g | Vitamin A: 16102IU | Vitamin C: 4mg | Calcium: 37mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Korean Beef Bowls
Korean Beef Bowl is flavorful and easy a fast meal prep recipe that's ready in 25 minutes and packs in 30g+ protein per serving.
If you're looking for a new and delicious way to enjoy beef, look no further. And any time we put something in a bowl, it makes meal prep that much easier and quicker. Gotta love kitchen efficiency on meal prep day, amirite?
These Korean Beef bowls are made with lean strip steaks and include plenty of your favorite veggies and whole grains. Plus, they provide over 30g of protein per serving. They are guaranteed way to get you through your afternoon because the higher protein content helps keeps you full, which curbs cravings.
Korean Beef Bowl Ingredients
- 16 ounces boneless beef strip steak cut into 1-inch pieces
- ¼ cup coconut aminos, or tamari sauce
- 2 tablespoon sesame oil
- 2 cups cooked brown rice
- 4 cups assorted veggies, such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
- ⅔ cup coarsely chopped kimchi
- ¼ cup thinly sliced green onion
How to Make Korean Beef Bowls
It all starts with cooking the steak. We love to grill it whenever possible but you can always cook it on a skillet or a grill pan indoors. That's fine. One of the best parts of this dish is all the veggies, which are not only colorful but taste great with the beef. They don't need any cooking, so you can do all that prepping (chopping etc.) while the steak cooks. And if you've got precooked rice in the fridge (or you like to meal prep it and have some in the freezer), now's the time to bring it out. Otherwise, you'll need to cook it for this dish.
How to Store and Serve Korean Beef Bowls
Once you've prepped this dish, divide it among airtight containers and store them in the fridge. Reheat the beef if you like, or eat it cold straight out of the fridge; either way is good. If you want to reheat the beef, just wrap it in foil and reheat it in the oven for 10 minutes or so (the foil prevents it from drying out).
It's possible to freeze the steak after you make it if you'd like to. You can freeze the veggies too, but they'll likely be pretty soggy once they're defrosted. Therefore, we'd recommend just freezing the steak and making the veggies once the steak has defrosted, or while it's doing so.
A Few Tips About Beef
A three-ounce cooked serving of lean beef (about the size of a deck of cards) provides 10 essential nutrients and about half the Daily Value in protein for about 170 calories. This recipe uses strip steak which is a lean cut of beef. But did you know many of America's favorite cuts of beef are classified as "lean"? In addition to the strip steak, the top sirloin, tenderloin and 95% lean ground beef are also on the list. How to figure this out? Look for the word "Round" or "Loin" in the name. More than 60 percent of the whole muscle cuts found in the supermarket are lean when cooked with the visible fat trimmed.
Recipes like these Korean Beef Bowls, breakfast egg cups, and mozzarella stuffed meatballs are easy ways to include lean beef in your diet. So, if you're in need of more protein and want to eat it in a delicious way, try this Korean Beef Bowl!
More Easy One-Bowl Meals to Meal Prep!
- Slow Cooker Keto Pork Carnitas Bowls
- Greek Rice and Turkey Meal Prep Bowls
- Asian Crunch Buddha Bowls
- Mediterranean Style Meal Prep Bowls
- Tuna Poke Bowls
Recipe courtesy of The Kansas Beef Council
Servings: 4 meals
Calories: 390kcal
Ingredients
- 16 ounces beef strip steak cut into 1 inch pieces
- ¼ cup Coconut Aminos or Tamari
- 2 tablespoon Asian sesame oil
- 2 cups cooked brown rice
- 4 cups assorted veggies such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
- ⅔ cup chopped kimchi
- ¼ cup thinly sliced green onion
Instructions
- Place steaks over medium heat on a preheated grill. Cook steaks, covered, 11 to 14 minutes. For medium rare cook till 145°F or medium, a little longer, to 160°F doneness, turning occasionally. A table-top griddle, a grill pan, or frying pan can be used if you don't have a grill.
- Meanwhile, to prepare the dressing, whisk together soy sauce and sesame oil in a small bowl; set aside.
- Divide rice evenly among four bowls. Top rice with vegetables and kimchi.
- Slice the steaks into thin pieces and divide evenly among bowls. Drizzle with dressing. Garnish with green onions and optional sesame seeds.
Video
Notes
Nutrition for 1 out of 4 servings:
32g Protein | 33g Carbs | 14g Fat | 390 Calories
Nutrition
Serving: 1meal | Calories: 390kcal | Carbohydrates: 33g | Protein: 32g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Slow Cooker Thai Yellow Curry Meal Prep
Thai Yellow Curry Meal Prep with chicken and veggies will fill your house with amazing smells as it simmers in a slow cooker and will taste even better. Whole30 compliant!
We're all about Thai food around here. We know you all love the classic sweet and tangy Pad Thai, and we've shared other favorites over the years such as Thai Basil Chicken and this Thai Chili Tofu Sheet Pan Meal Prep. But we wanted to go a bit deeper and add some further variation to our East Asian-inspired meal prep recipes because frankly, we can't get enough of them, and we hope you feel the same way!
This one goes right in the slow cooker/crockpot for a curry that simmers while you do all the other things you need to do!
Thai Yellow Curry Meal Prep Ingredients
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 2 tablespoons ginger, grated
- 2 tablespoons lemongrass, very finely chopped
- 2 tablespoons cumin
- 1 tablespoon turmeric
- 2 teaspoons chili powder
- 1 ½ teaspoons sea salt
- 2 cups coconut milk, full fat
- 2 pounds chicken breasts, cubed
- 2 potatoes, peeled and cut into in large chunks
- 3 carrots, peeled and cut into large chunks
- Cilantro, to garnish
- Red Thai chile peppers or red jalapenos, to garnish, optional
- 6 cups cauliflower, riced & cooked
How to Make Thai Curry in the Slow Cooker
This Thai curry recipe showcases the classic Thai flavors of ginger and lemongrass, with a little added smoke from cumin and a rich and savory dash of turmeric. Everything comes together in a super creamy dairy-free base that is sure to be one of the most exciting things to come from your kitchen! Though Thai curries are traditionally served with white or jasmine rice, we subbed cauliflower rice to complete this meal prep recipe and keep it Whole30 compliant.
Carrots and potatoes are traditional vegetable ingredients for Thai curry recipes, and this one is no exception. The combination creates a wonderful flavor and texture contrast: crunchy and sweet carrots beautifully complement the soft and mild potatoes. Plus, the longer the potatoes sit in the curry, the more they soak up its wonderful flavors.
How to Store and Serve Thai Yellow Curry from the Crockpot
Meal prep this and pop it in the fridge in individual containers. Serve over cauliflower rice as written. Reheat in the microwave or right on the stovetop. So good, either way. Don't skimp on the cilantro for this Thai curry recipe! Not only is it essentially traditional, but the pop of bright and cooling flavor is crucial to round out the richness of the dish. Feel free to add more before serving!
And yes, you can freeze this curry. Make sure it's in airtight containers whose size (or sizes) make sense for your household. In other words, you can freeze them in individual portions OR you can freeze in one big batch if you're likely to just defrost and serve it for dinner instead of meal preps for days!
Substitutions and Variations
This is one of our many meal prep recipes that call for chicken, but pork, beef, and tofu are also common in Thai curry recipes and all would make good substitutions. (As would chicken thighs instead of boneless breasts). With chicken, this Thai curry recipe comes in at 40g protein for under 400 calories per serving! We love when meal prep recipes are equal parts nutrient-dense, easy, and delicious.
Feel free to reduce the heat from the peppers we specify (all curries can be made to your own preferences!), and to serve with some wedges of lime, if desired. If you aren't following a Whole30 protocol, feel free to use regular white or brown rice instead of cauliflower rice.
More Thai and Chicken Dishes to Meal Prep
- Thai Red Curry Chicken
- 17 Meal Preps That Are Better Than Takeout!
- Chicken Pad Thai Zoodles
Paleo Thai Almond Butter Meatballs - Thai Chicken Tenders with Creamy Almond Dipping Sauce
- Thai Crunch Quinoa Grain Bowl
Servings: 6 meals
Calories: 389kcal
Ingredients
- 1 tablespoon olive oil
- 4 cloves garlic minced
- 2 tablespoon ginger grated
- 2 tablespoon lemongrass finely chopped
- 2 tablespoon cumin
- 1 tablespoon turmeric
- 2 teaspoon chili powder
- 1.5 teaspoon sea salt
- 2 cups full fat coconut milk
- 2 pounds raw chicken breast cut into cubes
- 2 medium potatoes peeled and chopped into large chunks
- 3 medium carrots peeled and cut into large chunks
- cilantro for garnish
- 6 cups cauliflower rice
Instructions
- In a skillet, add olive oil, garlic, ginger, lemongrass, and spices. Saute until fragrant, and then add the coconut milk. Simmer on low for 4-5 minutes while preparing the other ingredients.
- Add the chicken, potatoes and carrots to a crockpot, and then top with the curry mixture.
- Cover and cook on low for 4-6 hours, or on high for 2-3 hours.
- Serve on a bed of cauliflower rice, and garnish with chopped cilantro or diced red chile peppers.
Notes
Nutrition for 1 out of 6 servings:
40g Protein | 24.4g Carbs | 15.3g Fat | 389 Calories
Nutrition
Serving: 1meal | Calories: 389kcal | Carbohydrates: 24.4g | Protein: 40g | Fat: 15.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
A Guide to Cooking With Vinegar
Ever wonder how to cook with vinegar? It's more than just an ingredient in your salad dressing!
Vinegar is an invaluable product for health, around the home, and in the kitchen. A valuable ingredient, vinegar has been used for many years to aid digestion, acid reflux, GERD, diabetes, cancer, hair and skin treatments, and even some cancers. When diluted, vinegar is safe for cleaning many things around the kitchen and bathroom, as an insect repellant, or even killing pesky weeds.
In cooking and the culinary arts, vinegar is indispensable. It can add or enhance flavors in myriad ways such as marinating, salad dressings, cooking meats, and vegetables, and more. Vinegar is thought to have originated in Babylonia around 5000 BCE, which also makes it one of the oldest commonly used ingredients today.
What is Vinegar?
According to Harvard T.H. Chan School of Public Health, vinegar is a combination of acetic acid and water made by a two-step fermentation process. First, yeast feeds on the sugar or starch of any liquid from a plant food such as fruits, whole grains, potatoes, or rice. This liquid ferments into alcohol. The alcohol is then exposed to oxygen and the acetic acid bacteria Acetobacter. The combination will ferment again over weeks or months, forming vinegar. There are many types of vinegar, though there is a handful that has remained the most popular.
Apple cider vinegar, balsamic vinegar, distilled white vinegar, red wine vinegar, and rice wine vinegar comprise some of the most common types used at home. We will explain each one, its uses, and how it can assist your meal prep needs.
Apple Cider Vinegar
Apple cider vinegar is a type of vinegar made from crushed apples, yeast, and sugar. It's very common to find it in bottles labeled "raw," or unfiltered, which means the vinegar retains the cloudy sediment from the yeast and good bacteria-often referred to as "the mother." Some evidence suggests the raw form of apple cider vinegar may have additional health benefits. According to WebMD, apple cider vinegar may be good for boosting metabolism, lowering blood sugar, and lowering cholesterol. It sure tastes great and adds an acidic kick to food!
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 dish that works for both a weekday meal prep and quick dinners. The apple cider vinegar is what gives this dish an extra kick, enhancing the flavors while providing a rich balance.
(Carbs: 23g - Protein: 41g - Fat: 34g)
Balsamic Vinegar
Traditional balsamic vinegar is made from freshly crushed grape juice with all of the skins, seeds, and stems. Originating in Moderna, Italy, balsamic vinegar's traditional uses do not incorporate it in cooking, but rather as a topping on fruits, creamy desserts, or cheese. It has fragrant notes and hints of sharp-to-soft spices. Modern uses of balsamic vinegar include vinaigrettes, glazes, and various cooked dishes. When cooking with balsamic vinegar, you don't need to spend a lot of money. A decent bottle of it will go for well under $10.
Balsamic Caprese Chicken
Bursting with fresh flavors of Italy and easy to make, you're going to want this balsamic Caprese chicken meal prep recipe on repeat.
(Carbs: 30g - Protein: 41g - Fat: 13g)
Distilled White Vinegar
Distilled white vinegar, also known as white vinegar, is the most common vinegar for cleaning, although there are many cooking applications for it. Poaching eggs, making buttermilk, and even making royal icing are some common uses of white vinegar in cooking. According to Food & Wine, when you feed oxygen to a vodka-like grain alcohol, you get distilled white vinegar. This causes bacteria to grow and acetic acid to form, which gives vinegar its sour taste. (Note: Vinegar can be made from any alcohol - wine, cider, beer. But grain alcohol gives distilled white vinegar its neutral profile._
Middle Eastern Breakfast Salad Bowls
Want to begin your day with a bright, fresh, and delicious veggie-packed breakfast? Then this Middle Eastern inspired breakfast bowl is calling your name. The distilled white vinegar helps the egg whites set and create a more uniform poached egg.
(Carbs: 32g - Protein: 10g - Fat: 12g)
Red Wine Vinegar
Red wine vinegar is made from red wine which also uses yeast and sugar to further ferment the alcohol into vinegar. It is a staple in Mediterranean cooking and as a salad dressing.
Sheet Pan Thyme Pork Chops & Marinated Salad
You're going to love this sheet pan pork chops and tomato cucumber salad with its simple ingredients. The red wine vinegar brightens the salad and compliments the pork chops!
(Carbs: 6g - Protein: 23g - Fat: 28g)
Rice Wine Vinegar
Rice wine vinegar, also known as rice vinegar, is a staple in East Asian cuisine. When rice wine ferments further, it results in rice wine vinegar and imparts a slightly sweet and sour flavor profile.
Lighter Mango Chicken Sticky Rice Meal Prep
This Mango Chicken uses rice wine vinegar to brighten the dish. And a kick of spice balances the natural sweetness of the mangos. Served with Asian sticky rice.
(Carbs: 52g - Protein: 15g - Fat: 13g)
Sheet Pan No-Bake Paleo Energy Bars
These no bake energy bars are the perfect midday pick-me-up! They are gluten-free, sweetened with dates, and made in a sheet pan for plenty of servings to last all week long!
Are you in search of that under-500-calorie, quick pick-me-up snack? Well, our no bake energy bars may just be the snack you seek. Plus they're gluten and sugar-free, so you can snack away guilt-free! With this meal prep ideas recipe, you can enjoy our no bake energy bars all week long! Let's have a look at what this treat has to offer.
Sheet Pan No Bake Paleo Energy Bars Ingredients
- 2 cups of raw almonds
- 2 cups raw pecan halves
- 1 cup shredded unsweetened coconut
- 1 ½ cups dried pitted dates
- ½ cup sunflower seeds
- ¼ cup cacao nibs
- ⅓ cup melted coconut oil
- ½ teaspoon cinnamon
- ¼ teaspoon sea salt
How to Make No-Bake Energy Bars
Gather your ingredients and let's get started. Within the hour, you will have what you need, without any baking. First, line a baking sheet. Process together your nuts and dates in a food processor until finely chopped. Then add coconut oil and blend until sticky.
Pour (or scrape it out) the mixture into mixing bowl and add the remaining ingredients. Continue stirring and add coconut oil to maintain moisture. Once properly mixed, transfer onto the baking sheet and press firmly onto the baking pan using a fork. Freeze the bars for about 30 minutes; then remove and slice into bars. Another healthy snack to munch on.
How to Store and Serve No-Bake Energy Bars
Luckily, these no bake energy bars are still good for up to one month in the fridge. Providing, of course, that you store in an appropriate airtight container. That way your bars can fresh and delicious. But we don't think you'll have much of an issue with storing them; they're so good, you'll find reasons to eat them. And share them, too.
And if you guessed that these can be frozen, you're right. They'll keep for three months when properly packaged and stored. To do this, wrap each bar individually in wax paper or foil, then place in an airtight, resealable or freezer-safe container. You can defrost them right in the fridge overnight.
We love eating these alongside fresh berries for a nice contrast of texture and tastes; plus, berries are paleo friendly.
More Energy Bar and (Energy Ball!) Recipes
- Strawberry Chocolate Almond Granola Squares
- Nutty Peanut Butter Trail Mix Bars
- Protein Peanut Butter Energy Bites
- 15 Best Energy Ball Recipe Preps
How to Customize These Energy Bars
There are many other natural sweeteners that you can use, all of which have their own unique flavor. Consider agave sugar, honey or stevia.
If you wish to have chewy squares instead of bars to increase your yield, why not?
Substitute other dried fruits if desired (we like cranberries and apricots).
Any other nut would work too; try walnuts instead of pecans or cashews instead of almonds.
Feel free to add a couple of tablespoons of ingredients such as flax seeds, chia seeds, or hemp seeds, if desired. All of them will boost the nutritional profile of these no bake energy bars.
Servings: 12
Calories: 416kcal
Equipment
- sheet pan
Ingredients
- 2 cups raw almonds
- 2 cups raw pecan halves
- 1 cup shredded unsweetened coconut
- 1 ½ cups dried pitted dates
- ½ cup sunflower seeds
- ¼ cup cacao nibs
- ⅓ cup melted coconut oil
- ½ teaspoon cinnamon
- ¼ teaspoon sea salt
Instructions
- Line a medium baking sheet with parchment paper. Combine almonds, pecans, and dates in a food processor and pulse until very finely crumbled. Add coconut and continue to blend until the mixture is sticky.
- Transfer almond mixture to a large mixing bowl and add sunflower seeds, cacao nibs, cinnamon, sea salt, and coconut oil. Stir well until the mixture is moist.
- Pour onto the baking sheet and press firmly to fork to the pan. Transfer to the freezer for 30 minutes. Slice into bars and store in the refrigerator.
Video
Notes
This recipe makes 12-24 bars depending on how large you would like them. Nutrition facts are calculated based off of 12 large bars.
Nutrition
Calories: 416kcal | Carbohydrates: 25.3g | Protein: 7.3g | Fat: 34.3g | Fiber: 7.7g
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Meal Prep Menu 2023: Week 26
One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese is an easy meal prep recipe that combines the best of both sweet and savory. Serve with fresh greens for added brightness. Gluten-Free.
We can never get enough of chicken meal preps, but this one might have you a little puzzled.
You might be wondering why you'd put red grapes in a savory dish, but wait until you taste what happens when you cook with this popular after-school snack and lunch box staple. It'll change your mind.
This meal prep recipe is a simple combination of chicken thighs, crisp red grapes, blue cheese and warm fall spices that is best served with greens or a big chunk of crusty bread. It can work as a hearty meal prep lunch, a fast weeknight dinner or even a meal to be served to family and friends at a weekend gathering.
One Skillet Chicken Thighs with Roasted Grapes and Blue Cheese Ingredients
- 1 pound boneless, skin-on chicken thighs (3-4 small thighs)
- 1 pound red grapes
- 1 tablespoon olive oil
- 1 teaspoon ground star anise, or 1 whole star
- 1 tsp ground cinnamon
- Salt & pepper, to taste
- 6 tablespoon mild, creamy blue cheese, such as gorgonzola
- Several sprigs fresh thyme
- Fresh lemon, sliced
- 2 cups arugula
How to Make One Skillet Chicken Thighs
It's important to use a skillet that you can put in the oven because this dish starts on the stovetop and transfers to the oven to cook. Start off by seasoning the chicken with salt and pepper, along with cinnamon and star anise. Cook the chicken in a hot skillet with a little olive oil until the skin is nice and seared and crispy. Add the grapes to the pan and transfer to the oven to bake completely. When it's ready, remove the pan from the oven and add the thyme and blue cheese.
How to Store and Serve One Skillet Chicken Thighs
Prep this ahead of time and store it in airtight containers. You might consider leaving off the blue cheese and adding that before serving, unless you're ok with the fact that the blue cheese will melt a bit when you reheat this dish. We're ok with that! Serve with lemon slices and over baby arugula, if desired. We'd also like rice (cauliflower rice or otherwise) or quinoa with this dish or roasted potatoes. Buttered noodles would go great, too.
You can freeze this entire dish (with the exception of the arugula) ahead of time and defrost in the fridge or the microwave, or cook from frozen in the oven at 350 F, covered, for 20 to 30 minutes.
Substitutions and Customizations
If you are looking to lower the fat a bit on the recipe for this One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese recipe, you can use skinless chicken thighs in place of skin on or even boneless, skinless chicken breast. Just be sure to adjust your cooking time accordingly.
As mentioned above, we like to pair it with fresh greens (we used arugula here) or crusty bread, but this would also be amazing served with quinoa, brown rice, or any other of your favorite grains; or grain substitutes like quinoa or cauliflower rice. For those who aren't fans of blue cheese, give feta or goat cheese a try! They will work just as well!
You could also make this dish with something like a Chinese 5-spice powder, and that would work well with the combination of flavors, too, if you didn't have star anise or wanted to use a spice blend you already have on hand. The flavors will be similar and complementary.
Meal Prep Recipe Video:
More One-Skillet and One-Pan Dishes!
- One Pan Roasted Brussels Sprouts, Grapes and Sausage Meal Prep
- Savory Almond Butter Chicken Thigh Skillet
- 20 Minute Chicken Lemon Broccoli Pasta Skillet
Servings: 3 meals
Calories: 380kcal
Ingredients
- 1 pound boneless, skin-on chicken thighs 3-4 small
- 1 pound red grapes
- 1 tbs olive oil
- 1 teaspoon ground star anise or 1 whole star NOT anise (make sure it says star anise)
- 1 teaspoon ground cinnamon
- salt & pepper
- 6 tbs mild and creamy blue cheese such as gorgonzola
- 2 sprigs fresh thyme
- fresh lemon sliced
- 2 cups arugula
Instructions
- Preheat the oven to 400 degrees F.
- Season the chicken with ground cinnamon, star anise, salt & pepper.
- In a wide, deep, oven-safe skillet, heat oil over medium high. Add each piece of seasoned chicken, skin-side down and fry for a few minutes or until golden. Flip and cook for a few more minutes. You're not cooking the chicken all the way through, just developing good color on the skin.
- Add your grapes to the skillet and transfer to the oven. Bake for 10-15 minutes or until chicken is cooked through and reaches an internal temperature of 165 degrees F.
- Remove from the oven and top with fresh thyme and blue cheese. Serve over arugula with lemon slices and zest, if desired.
Video
Notes
Nutrition for 1 out of 4 servings:
32g Protein | 9g Carbs | 24g Fat | 380 calories
Nutrition
Serving: 1meal | Calories: 380kcal | Carbohydrates: 9g | Protein: 32g | Fat: 24g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Is Any Food Really Bad For You?
Eating healthy is easy. You've got personal trainers' websites, scientific studies, health articles-all for FREE. With the information on the internet, you can lose the weight without even lifting a dollar from your pocket. Eating weight is easy, right?
Wrong.
As you do more research, you'll come across lots of conflicting studies. Even the foods you knew were healthy at one time are labeled bad for you by one source or another. But is any food really bad for you?
In short: No food is 100% bad for you.
Milk is controversial
Think back to elementary school, when milk was added to everyone's food tray by default. Your teachers always advised you to drink your milk so you can build strong bones. Milk's got to be good for you, right?
And yes, it truly is. According to Organicfacts.net, milk is the best source of calcium we can drink. Milk is also great for muscle gain; with 8 grams of protein per cup, 12 grams of carbs, and around 4 grams of fat, whole milk can push you towards your macronutrient goal faster than water can. And not only that but the Journal of Nutrition states that cows' milk also contains components that could help prevent different cancers.
Milk is a strong source of vitamin A, which helps nourish the largest organ in our body, our skin. Fun fact-Cleopatra used to bathe in milk and honey to maintain her smooth skin!
Although there are several benefits of milk, there are also detriments.
In conventional milk, there is a hormone called rGBH. This hormone increases milk production in cows, but the Dermato-Endocrinology Journal reported a link between the hormone and acne, prostate and breast cancer.
On one side of the internet, you have studies praising milk for its nutrients, its skin care benefits, and its preventative cancer components. On the other side, sources link milk to acne and cancer. So, with the information learned, you can either freak out about milk being so controversial or drink milk responsibly, knowing that it has great elements and negative elements to it. Just like everything else.
Meat is controversial
The benefits of meat are monumental. First off, meat is an excellent source of iron, a nutrient many vegetarians lack, according to the Vegetarian Society. Meat is also a great source of protein, a required macronutrient for getting lean and building muscle. If you follow any bodybuilder's meal prep plans, you'll see an array of vegetables accompanying several portions of meat, especially chicken breast. Other meats are full of protein as well, but chicken breast have the extra protein minus the extra fat: 46 grams of protein and only 5 grams of fat.
Although there are other sources of protein, it's no doubt that meat is the top source for many Americans. The building blocks of protein are amino acids, and there are 9 amino acids that our bodies cannot produce.
Some proteins can come from plants, but plant-based proteins do not contain all the essential amino acids. You'd have to add two plant-based protein products together, like rice and beans, to get the proper amount of amino acids. Meats and other animal products are go-to's for bodybuilders because they are complete sources of protein.
However, even if you aren't trying to bulk up, complete proteins are essential for any diet. Protein is a macronutrient that helps you feel satiated and full, meaning you'll be consuming fewer empty calories throughout the day. It's the reason you can probably eat three donuts in a row but not 3 steaks in a row (unless you're really hungry).
But wait! According to Harvard Health, meat (specifically red meats) can increase your risk of heart disease and high blood pressure. Does this mean you should stop eating meat? Not if you don't want to. Instead monitor your intake of meat, especially red meat. If given an option, go for poultry like chicken and turkey since they're lower in saturated fat. And lastly, skip out on the precooked/pre-seasoned chicken; they're probably doused with extra seasoning to preserve themselves better. Eating responsively is all about moderation and balance.
So far, milk and meat, two animal-related products, have been portrayed as both good and bad for your health. But what if we add something vegan related to the mix. Let's say we add: fruit.
Fruits are controversial
Yes. Even fruit, the most vegan, natural food item on this list, is bad for you. But how?
Fruit is nature's candy. Oranges give us vitamin C. Blueberries are loaded with antioxidants, which help slow down the aging process. Tomatoes contain lycopene, a phytochemical that helps fight prostate cancer. And to top it all off, fruit can be low in calories.
Fruit can also help you regulate blood pressure, keep you feeling full since they're loaded with fiber, and on the same token, help keep your digestive system moving, too, according to ChooseMyPlate.gov.
So what could possibly make fruit controversial? Science.
If you've ever owned a garden or grew your own fruit, you'll notice bananas, tomatoes, apples, and other fruits are not as big, bright, or even juicy as they are in conventional stores. Using chemicals like pesticides and genetic modification help enhance the flavor of produce and help protect them from animals.
Genetically modified organisms have been shown to increase people's intolerance to foods through allergies. Also, engineering a crop's DNA can result in toxins within the food and the chemicals used can decrease the nutritional value of the foods.
But does this mean you should be afraid of eating fruit because of the fear of pesticides and genetically modified foods? Of course not.
If you spend enough time on the internet every day looking up what foods are "bad", you'll drive yourself bonkers with all the conflicting studies. Save yourself the stress and eat responsibly. Eat a colorful diet. Hold yourself accountable. And if you ever find yourself enjoying too much of that chocolate cake, remind yourself of your goals and try again your next meal.
20 Minute Chicken, Lemon, Broccoli, Pasta Skillet
You definitely have to try this chicken and lemon pasta meal prep recipe. It's super tasty and easy to make!
When hungry tummies rumble, you need something fast! No two ways about it. Well, how about our meal prep ideas 20-minute chicken recipe to speed things up? In 30 minutes you can have this awesome meal prep ideas recipe cooked and ready to eat! To top things off, we accompany this delicious 20-minute chicken recipe with a combination of vegetables, lemons, broccoli, spinach, and pasta. This MPOF recipe promises nothing short of healthy, mouth-watering servings for lunch. So, without further delay, let's dive in! If you're into pasta meal prep recipes, you can find 15 of the best pasta recipe here.
How Long Will 20 Minute Chicken Last For?
At room temperature, this meal prep ideas meal can last for 2 hours. However, if that room is a toaster oven with the sizzling summer heat, then 1 hour. In the refrigerator, your 20-minute chicken can last for 3 to 5 days in a secure airtight container. Fortunately for you, MPOF offers a wide selection of single compartment containers which will suit your serving requirements quite well.
Can 20 Minute Chicken Be Frozen?
Certainly! Your 20-minute chicken recipe can last from two to six months in a freezer-safe airtight container. But we are doubtful you'll allow the carefully portioned serving to last that long.
How Do You Make 20 Minute Chicken?
Do you have all your ingredients, measuring, mixing and cooking utensils ready? Awesome! We're about to get started with this easily prepared meal prep ideas recipe. You may use a pot or a large skillet to bring to boil, your salt and water mixture. While you wait for the saltwater to boil, you may prep your vegetables.
Start with the broccoli by trimming into florets of similar sizes. Once you've washed and prepped the remaining vegetables, put the rotini to boil on high fire for 4 minutes. Then add in the broccoli. Cover and allow to boil for 3 minutes. After which you, drain the pasta. Stir in the spinach into the pan. Add in your chicken and sprinkle with lemon zest. Allow the mixture to sit for a few minutes while the spinach wilts.
In a separate small skillet, melt 4 tablespoons of butter over medium heat. Pour in your minced garlic, crushed red pepper and let them saute for about a minute until the fragrance perfumes the kitchen. Turn off the heat and include 2 - 3 tablespoons of lemon juice to create lemon butter! Stir in the lemon butter into the pasta. Include also a cup of parmesan cheese, drizzle with olive oil and add your salt and pepper for taste.
That's all there is to it!
Nutrition Tip: Lemon peels contain a wide spectrum of vitamins and minerals such as calcium, potassium and Vitamin C, plus fiber that can give your daily meals a nutritional boost!
How To Portion 20 Minute Chicken
This tasty meal prep ideas recipe serves five nutritious servings which will surely satisfy your desire for an awesome lunch.
More Chicken Meal Prep Recipes
That was one easy chicken recipe, right?! Well, there are many where this came from. Try out these other exquisite chicken recipes which can be ready in less than an hour:
Other Tips For Making 20 Minute Chicken
- Chopping the chicken into chunks helps with visual appeal and allows the chicken to soak in the flavor and cook much faster.
- Bitesize broccoli florets easily absorb the sauces of the seasonings used in your skillet. That way you get a burst of flavor with each bite. Yum!
- The peel of the lemon is a great source of vitamins and minerals to give your meal a healthy boost.
What are you waiting for, get that awesome 20-minute chicken recipe ready! Let us know how satisfied those hungry tummies were with this delightfully easy meal prep ideas recipe.
Servings: 5 Servings
Calories: 667.65kcal
Ingredients
- 3 qt Water
- 1 tablespoon Salt
- 1 ½ lbs Fresh Broccoli
- 1 lb Rotini Pasta
- 1 lb Chicken Breast cooked and diced
- 4 cups Spinach
- 4 tablespoon Butter
- 1 piece Lemon zested and juiced
- 2 cloves garlic crushed and minced
- ¼ teaspoon Crushed Red Pepper
- 1 cup Fresh Parmesan
- Olive Oli to garnish
- Salt and Pepper to taste
- 1 wedge Lemon to garnish
Instructions
- In a large skillet or pot, bring the salt and water to a boil.
- While you wait, prep your broccoli by trimming the stems and cutting the florets into similar sized pieces (I like mine bite-size.)
- Add the rotini and boil on high for 4 minutes. Add the broccoli, cover, and set a timer for 3 minutes (Leave the burner on high enough to keep a rolling boil).
- When the timer goes off, turn off the heat and drain the pasta using a lid or colander. Return to the pan and stir in the spinach.
- Add in chicken. Sprinkle with lemon zest. Let it sit for a few minutes so the spinach wilts.
- Meanwhile, in a small skillet melt the 4 tablespoons butter over medium heat. (I let mine get brown, because that's just how I roll, but that's not necessary).
- Add the minced garlic and crushed red pepper and saute for about 1 minute, until fragrant.
- Turn off the heat and add 2-3 tablespoons fresh lemon juice. Add the lemon butter to the pasta and stir.
- Stir in 1 cup fresh parmesan cheese. Add a drizzle of olive oil and season with salt and pepper to taste.
- Evenly divide into prep containers
Video
Nutrition
Serving: 1meal | Calories: 667.65kcal | Carbohydrates: 81.26g | Protein: 43.77g | Fat: 19.22g | Saturated Fat: 10.06g | Cholesterol: 99.74mg | Sodium: 1986.34mg | Potassium: 1156.69mg | Fiber: 7.67g | Sugar: 5.67g | Vitamin A: 3608IU | Vitamin C: 142.94mg | Calcium: 360.61mg | Iron: 3.47mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Ricotta Pasta Recipe With Beef
Ricotta Pasta With Beef Better than Ravioli (Don't come at me until you've tried this yourself!!)
Servings: 4 servings
Calories: 1578kcal
Ingredients
- 1 box rigatoni pasta
- 1 lb ground beef
- ½ yellow onion chopped
- 1 teaspoon salt
- ½ teaspoon garlic powder
- ¼ teaspoon pepper
- ¼ teaspoon oregano
- ¼ teaspoon red pepper flakes
- 1 jar of marinara or spaghetti sauce
- 8 ounces ricotta cheese
Instructions
- Cook the pasta according to the box instructions and then set aside.
- In a medium skillet, saute the chopped onion in olive oil and then add in the ground beef and seasoning.
- Once the meat has browned, add in the pasta sauce and ricotta.
- Mix that together until the cheese has fully melted.
- After that, add in the pasta noodles and let simmer together for a few more minutes.
- Portion out into your meal prep containers and enjoy throughout the week!
- *Optional, you can serve with parmesan or a little bit of ricotta on top).
Video
Nutrition
Serving: 1meal | Calories: 1578kcal | Carbohydrates: 14g | Protein: 104g | Fat: 120g | Saturated Fat: 54g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 48g | Trans Fat: 6g | Cholesterol: 438mg | Sodium: 2831mg | Potassium: 1584mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1170IU | Vitamin C: 4mg | Calcium: 578mg | Iron: 10mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Southwestern Stuffed Sweet Potatoes
Southwestern Stuffed Sweet Potatoes are loaded with protein and veggies and have tons of flavor. Naturally gluten-free and paleo friendly!
Breakfast gets a burst of spicy Mexican flavor in these sweet potatoes stuffed with scrambled eggs, spinach, and chorizo for a high-protein meal prep with staying power. We aim to give this to you for breakfast, but you can certainly eat this for lunch or dinner. Or all three.
Southwestern Stuffed Sweet Potatoes Ingredients
- 4 medium cooked sweet potatoes
- 1 teaspoon olive oil
- 6 oz. ground chorizo (sugar-free)
- 4 large eggs, beaten
- 2 cups fresh spinach
- ¼ cup chopped cilantro
- ⅓ cup chopped red onion
How to Make Southwestern Stuffed Sweet Potatoes
This dish has a couple of components and you can make them in stages, or all at once and then pop them in the fridge. But it starts with baking the potatoes, naturally! Pop them in the fridge, wrapped in foil, if you make them ahead of time. Cook the chorizo in a skillet and add in the spinach, along with the beaten eggs. You might not need pepper, if the chorizo has a sufficient amount of kick (taste!). After that cooks, set it aside and chop the cilantro and red onion, which serve as toppings. The idea is that the sweet potatoes are stuffed with a combination of eggs, chorizo, and fresh spinach, with red onion and cilantro on the side. So much flavor, so much protein.
How to Store and Serve Southwestern Stuffed Sweet Potatoes
These are easy to put together. Start off with some cooked sweet potatoes, which you can do ahead of time. Cut them open and get them ready. The stuffed ingredients are popped into one of the side compartments, as you might want to reheat the components individually. We like reheating potatoes in the oven but the microwave will do, too. Go easy on the egg and chorizo combo in the microwave; sometimes eggs can get a little gummy in there.
Substitutions and How to Customize
Feel free to use regular baked potatoes (i.e., russet potatoes) instead of sweet potatoes if you want. It will just veer out of paleo-friendly territory, if that's important to you.
Turn the whole thing vegan/plant-based by using plant-based spicy sausage and JustEgg. No problem. Will still taste great. It's about the combination of flavors, you know?
Add additional layers of flavor to the eggs if desired, with a dash of cayenne. Don't forget the salt and pepper; paprika would be great with the eggs as well. You're just adding to some of the flavors that are already present in the chorizo (hint: look at the chorizo package's ingredient list to see what sorts of seasonings are in there, and go from there if you want to amp up the heat or earthiness.)
Switch the spinach for baby kale or even arugula, if you like. If you're the kind of person who has frozen chopped spinach in your freezer on the regular, use that. Just make sure you squeeze out as much excess liquid as possible before you add it to the mix.
If you're down with cheese, add some shredded cheddar or Monterey jack cheese on top.
More Awesome Southwestern Flavors to Meal Prep With!
- Southwestern Chicken Bake Meal Prep
- One Pot Southwestern Meal Prep
- Southwestern Meal Prep Recipe (with steak!)
Servings: 4 meals
Calories: 372kcal
Ingredients
- 4 medium crockpot sweet potatoes
- 1 teaspoon olive oil
- 6 oz. ground chorizo sugar-free
- 4 large eggs beaten
- 2 cups fresh spinach
- ¼ cup chopped cilantro
- ⅓ cup chopped red onion
Instructions
- Heat olive oil over medium heat in a medium skillet. Add chorizo and use a spatula to break into small pieces. Cook for 6-7 minutes stirring regularly. Stir in spinach and cook 2 minutes longer until wilted. Pour eggs into the pan and stir again. Cook 3-4 minutes longer or until eggs are cooked through.
- Slice sweet potatoes down the center without cutting through the bottom and fluff with a fork. Place sweet potatoes into 4 large compartments of teal MPOF containers. Divide chorizo mixture between smaller compartments. Place a small cup with cilantro and red onion next to each sweet potato.
Notes
WW Smart Points= Green:11 Blue:9 Purple:5
Nutrition
Calories: 372kcal | Carbohydrates: 27g | Protein: 19g | Fat: 21g | Sodium: 934mg | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Firecracker Beef
This firecracker beef is fun to make and it is packed full of flavor! It makes for a fantastic dinner meal prep.
Servings: 4 Servings
Calories: 395kcal
Equipment
- 1 Air Fryer
Ingredients
- 1 lbs ground beef
- 8 oz Brussels sprouts
- ½ ea onion
- 2 ea poblano peppers
- 1 tablespoon minced garlic
- 1 tablespoon red pepper flakes
For the sauce:
- ¼ cup hot sauce
- 1 tablespoon apple cider vinegar
- 4 tablespoon honey
- 1 tablespoon cornstarch
Instructions
- In a small bowl, mix in olive oil and salt + pepper to the brussel sprouts and toss to coat.
- Airfry the brussel sprouts for 7-8 minutes or until they cook fully. (They will turn a golden color).
- Chop up the onion and the peppers and sauté on medium heat with olive oil, minced garlic and red pepper flakes.
- Once they are cooked down- add in the ground beef.
- Cook 4 cups of rice according to the box you choose.
- For the sauce, mix all the ingredients together and set aside for 5 minutes to settle.
- Once the beef is cooked, add in the Brussel sprouts, and pour in the sauce and mix.
- Divide everything out into four meal prep containers and enjoy throughout the week!
Nutrition
Serving: 1meal | Calories: 395kcal | Carbohydrates: 26g | Protein: 22g | Fat: 23g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 521mg | Potassium: 610mg | Fiber: 3g | Sugar: 19g | Vitamin A: 1047IU | Vitamin C: 61mg | Calcium: 57mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
10 DIY Homemade Salad Dressing Recipes
The best homemade salad dressings are easy, delicious, and healthy (most of the time!) Here are 10 of our faves.
Everyone loves a good salad dressing, especially when it is easy to make at home. And honestly, most of them are! It's not tricky to make a good dressing. Homemade salad dressing is perfect for salads, marinating, and as a sauce for chicken or pasta. Sometimes they make for tasty dips while providing some variety and healthy fats in your diet. We have put together a list of super easy, delicious, 10 do-it-yourself (DIY) homemade salad dressing recipes for you and your family to enjoy! Prep them and keep them on hand.
Ranch Dressing
DIY Healthy Homemade Ranch Dressing that you can make ahead and store in your fridge. We love it with chicken (and bacon), and on this Chicken Bacon Ranch Meal Prep!
(Carbs: 4g - Protein: 6g - Fat: 1g)
Balsamic Vinaigrette
This recipe for the Best Balsamic Vinaigrette is one that's been tweaked over the years to be perfectly tangy-sweet and silky in texture.
The tantalizing flavor is based on good quality aged balsamic vinegar, extra virgin olive oil, honey, a touch of dijon mustard, and herbs. It is fabulous over robust spinach and kale salads, romaine salads, and even over roasted vegetables!
And you can easily make larger batches of this balsamic vinaigrette dressing, and keep it in the refrigerator for several weeks.
(Carbs: 5g - Protein: 0g - Fat: 6g)
Blue Cheese
This better-than-store-bought blue cheese dressing (bleu cheese dressing) is incredibly simple to make and you probably already have most of the ingredients you need to make it in your kitchen. This creamy dressing is easy to make!
(Carbs: 1g - Protein: 2g - Fat: 8g)
Caesar Salad Dressing
Not overly garlicky or fishy, this tasty Caesar salad dressing is perfectly balanced. The dressing will keep well in the fridge for about a week.
(Carbs: 1g - Protein: 2g - Fat: 19g)
Vegetarian Caesar Salad Dressing
This vegetarian Caesar Salad recipe is quick to make and perfect for serving as a delicious and healthy side dish. Perfect for those who are squeamish about anchovies, yet still just as flavorful, creamy, and tangy.
(Carbs: 17g - Protein: 9g - Fat: 36g)
Red Wine Vinaigrette
This Red Wine Vinaigrette is easy and fabulous. 5 pantry ingredients (including salt!) are all it takes for the easiest vinaigrette.
(Carbs: 1g - Protein: 1g - Fat: 18g)
Greek Salad Dressing
This Greek salad dressing is fresh, flavorful, easy to make, and tastes better than anything you can buy in the store. Whip up a fresh batch and store it in your fridge!
(Carbs: 1g - Protein: 1g - Fat: 14g)
Honey Lemon Vinaigrette
This easy and healthy Honey Lemon Vinaigrette Salad Dressing is perfect for all your favorite salads, and it's simple to make with only a few basic ingredients!
(Carbs: 6g - Protein: 1g - Fat: 9g)
Honey Mustard Dressing
Slightly sweetened, creamy, tasty, tangy, vibrant, mustard dressing. Quick and easy to make, using only 4 ingredients.
(Carbs: 7g - Protein: 1g - Fat: 15g)
Creamy Cilantro Lime Dressing
This Creamy Cilantro Lime Dressing only takes a few minutes to make and is so much better than a store-bought salad dressing! It is great for salads, chicken, fish, steak, vegetables, tacos, and more!
(Carbs: 2g - Protein: 1g - Fat: 10g)
Apricot Salmon Meal Prep
Paleo Apricot Salmon Meal Prep brings together fruit and fish for a refreshing and light meal prep you'll want to put on repeat!
We kind of can't ever get enough of salmon, and behind chicken and pasta, it's a very popular and in-demand protein. It is easy to cook, hard to screw up, plentiful, and many people like it. Plus, it's super good for you (more on that in a minute). If you're looking for gluten-free and paleo meal prep ideas, too, look no further. How about something delicious, healthy, and satisfying, all for under 500 calories per serving? Look no further than this Apricot Salmon Meal Prep- one of our favorite meal prep ideas for stone fruit season!
We all know that fish is an incredibly healthy protein source, but what's all the hype about salmon? A quick aside before we dive into that: whenever possible, buy wild rather than farmed salmon! First of all, most of the recorded health benefits of salmon are specifically from wild-caught fish. That means the fish grew in a natural environment without any human-added growth hormones, antibiotics, or sunlight restrictions. (Yeah, that's a thing!) Okay, now on to the good stuff.
Nutrition Benefits of Salmon
First off, salmon has some of the highest amounts of omega-3s when compared to any other type of fish, about 1-2 grams per 3 oz serving. That might not sound like a lot, but it's actually 2-4 times what most health organizations recommend as the daily intake for a healthy individual!
In addition, these essential fatty acids, salmon also provides a significant amount of protein per serving (approximately 21 grams)! It also provides more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. And if you're one of the many Americans that doesn't get quite enough Vitamin D into your diet, one serving of salmon can account for your entire daily need!
In addition to the incredible health benefits of salmon, we love this meal prep idea because it allows you to truly eat seasonally. Stone fruit season happens when every farmer's market and produce aisle is alive with the bounty of summer. To round off the carbs and protein, we used green beans, zucchini, and carrots. However, please do what feels best. Use whatever vegetables you love, or whatever is bountiful from your local farms (or your own garden!). This delicious Apricot Salmon Meal Prep is an elevated mid-week lunch or a nutritious family dinner. We hope you love it as much as we do!
Read More: 35 Meal Prep Recipes with Salmon!
Paleo Apricot Salmon Meal Prep Ingredients
- 8 oz. fresh salmon (2 filets)
- 1 tablespoon maple syrup
- 1 tablespoon coconut aminos (or sub soy sauce)
- 1 tablespoon avocado oil
- ¼ teaspoon garlic powder
- 1 apricot, diced
- 4 cups of seasonal veggies: green beans, zucchini, carrots, etc.
- pinch of Himalayan sea salt
- 1 cup cooked jasmine rice, optional for serving (do not use if following a paleo diet)
How to Make Paleo Apricot Salmon Meal Prep
Combine the apricot with the coconut aminos and maple syrup in a small bowl along with the avocado oil and garlic powder. Set it aside. Transfer the salmon to a baking dish and top with the apricot marinade. Bake it in the oven and get the rice started while that's going on. If using, cook the jasmine (or maybe even cauliflower rice!) rice while the salmon bakes and you're assembling some veggies to steam. You can even used bagged frozen mixed veggies in a pinch; there's no shame in that and a well-stocked freezer is one of our favorite things.
How to Store and Serve Paleo Apricot Salmon Meal Prep
You can either store this in containers that are just one big compartment or ones that are multiple compartments. Serving this all tossed together is equally as good as eating the veggies, rice, and salmon separately. Keep it in the fridge for up to 4 days and reheat gently; you don't want to overcook the salmon! The whole thing can be frozen, too, if desired. Just defrost in the fridge first or pop it in the oven, tented with foil over it. Use any kind of veggies you want!
Pro tip: It's probably a good idea, however, to freeze the rice separately if you're going to freeze leftovers or a couple of servings. Rice should be reheated on its own and not in the oven; it will dry out too much.
Servings: 2 servings
Calories: 471kcal
Ingredients
- 8 ounces fresh salmon
- 1 tbs maple syrup
- 1 tbs coconut aminos
- 1 tbs avocado oil
- ¼ teaspoon garlic powder
- 1 apricot diced
- 4 cups mixed vegetable
- Salt to taste
Optional
- jasmine rice for serving
Instructions
- Preheat oven to 400 degrees F.
- In a small bowl, mix the maple syrup, coconut aminos, avocado oil, diced apricot, and garlic powder.
- Place salmon in a shallow glass baking dish and coat with the apricot marinade.
- Place fish in the preheated oven and bake uncovered for 20 minutes. The fish is done when it's easily flaked with a fork.
- While the salmon is cooking, steam your vegetable by bring a large pot of water to a boil. Add the fresh vegetables and steam for 3-5 minutes, until vibrant colored and fork tender.
- Prepare your jasmine rice, if using, by following package instructions. Transfer everything, once cooked, to meal prep containers and refrigerate for up to 4 days.
Notes
Nutrition for 1 out of 2 servings:
36g Protein | 29g Carbs | 20g Fat | 471 Calories
*nutrition does not include optional rice
Calculate your Macros Here
Nutrition
Serving: 1meal | Calories: 471kcal | Carbohydrates: 29g | Protein: 36g | Fat: 20g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Chicken Fried Rice
Everybody needs a good Chicken Fried Rice Recipe! This one is absolutely delicious and incredibly easy to make.
Servings: 4 Servings
Calories: 589kcal
Ingredients
FOR THE CHICKEN:
- 2 lbs chicken breasts
- 1 teaspoon cornstarch
- 1 teaspoon soy sauce
- 1 teaspoon olive oil
- Baking soda
FOR THE STIR FRYING:
- 4 ea eggs
- 3 tablespoon olive oil
- 4 cups Jasmine Rice
- 1 tablespoon minced garlic
- ¼ cup red onion
- ⅓ cup green beans
- ½ cup carrot
FOR THE SEASONING:
- 1 tablespoon soy sauce
- Salt + Pepper to taste
Instructions
- Dice the chicken breasts and add in the cornstarch, olive oil and soy sauce. Mix together and set aside.
- Next, cook the eggs in a medium pan with olive oil and set aside.
- Then add in the chicken and cook for 5-7 minutes or until cooked through.
- Move the chicken to one side of the pan and in the other, add in minced garlic and the veggies. Let saute for another 5 minutes.
- While they are cooking, heat up the Minute Jasmine Rice Cups then add into the pan along with the eggs.
- Add in more soy sauce and mix everything together.
- Once everything has cooked together, separate the portions into 4 meal prep containers and enjoy!
Nutrition
Serving: 1meal | Calories: 589kcal | Carbohydrates: 49g | Protein: 54g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.03g | Cholesterol: 149mg | Sodium: 614mg | Potassium: 1002mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2810IU | Vitamin C: 6mg | Calcium: 44mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
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