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11 Deliciously Easy Overnight Oat Recipes

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Make-ahead oats happen overnight while you sleep. It's magic! They make breakfast a snap, no matter the season. Oats are delicious all year round!

Make-ahead oats, or overnight oats, are a fantastic breakfast option and super easy to meal prep for the week. Technically, you don't have to leave them in the refrigerator overnight to make them, but they do taste best after sitting for around 8 hours. With a base of old-fashioned oats, a milk option, and yogurt you can add almost anything else to this to make it a unique experience and a tasty meal for you or the family to enjoy. By mixing overnight oats in a mason jar, they're ready for you in the morning and transportable, too, if need be!

Pineapple Coconut Overnight Oats

Vegan and gluten-free breakfast that's perfect for busy mornings! Packed with tropical coconut and pineapple flavors and an optional protein powder boost.

(Carbs: 49g - Protein: 17g - Fat: 16g) 

Keto Overnight Oats

Keto overnight "oats" made with hemp hearts is an easy make-ahead breakfast! Packed with protein and omega-3, you can't go wrong with this breakfast!

(Carbs: 7g - Protein: 13g - Fat: 22g) 

Overnight Oats

Make-ahead oats in jars are fun, but prepping them in a three-compartment Meal Prep container allows much more room to add your favorite sides! This is one of the easiest overnight oats recipes.

(Carbs: 66g - Protein: 15g - Fat: 21g) 

Yumna's Easy Overnight Oats

This easy make-ahead oats recipe is a healthy simple breakfast that you can make ahead for busy mornings and customize with many add-ins and toppings!

(Carbs: 54g - Protein: 17g - Fat: 11g) 

Peanut Butter Overnight Oats

This recipe for peanut butter overnight oats is creamy, hearty, perfectly (& naturally) sweet, peanut buttery, satisfying, and absolutely delicious!

(Carbs: 52g - Protein: 15g - Fat: 23g) 

Summer Overnight Oats

They're delicious, so easy to make, and perfect for meal prep. With different toppings, this one is versatile and exciting to add to your daily diet.

(Carbs: 38g - Protein: 11g - Fat: 8g) 

Kristine's Overnight Oats

Made with just four ingredients and a touch of vanilla, this easy make-ahead oatmeal is a healthy breakfast that you can make ahead for busy mornings.

(Carbs: 36g - Protein: 9g - Fat: 5g) 

A Couple Cooks' Overnight Oats

Looking for the epitome of an easy breakfast idea? Try this overnight oats recipe! There's no cooking involved here: in fact, you can mix up a jar in just 2 minutes! Leave rolled oats in the fridge overnight with milk, and it magically makes them into a sort of porridge. Eat them cold topped with berries or nut butter and they're absolutely fantastic!

(Carbs: 70g - Protein: 15g - Fat: 1g) 

James' Overnight Oats

This protein-packed breakfast option is great because the prep work is done the night before. All you need to do is wake up and enjoy.

(Carbs: 83g - Protein: 27g - Fat: 27g) 

Natasha's Overnight Oats

Easy and creamy Overnight Oats are the best make-ahead breakfast. There is no cooking required, just stir the ingredients together and refrigerate overnight to get a creamy and enjoyable bowl of oatmeal.

(Carbs: 48g - Protein: 13g - Fat: 8g) 

Berry Overnight Oats

Healthy Berry Overnight Oats are perfect for breakfast. Made with 7 simple ingredients - these oats are filling, delicious, and a great way to start the day!

(Carbs: 44g - Protein: 18g - Fat: 3g)

11 Best French Toast Recipes

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Table of Contents

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

Stuffed French Toast

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

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

Eggnog French Toast Bake

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

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

Paleo Cran-Blackberry Overnight French Toast

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

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

Blueberry Pie French Toast

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

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

Sheet Pan French Toast Sticks and Sausage

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

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

Allrecipes' French Toast

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

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

McCormick's French Toast

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

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

Serious Eats' French Toast

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

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

Natasha's French Toast

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

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

Delish's Best French Toast

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

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

Cafe Delites' Best French Toast

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

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

Whole30 Bacon & Strawberry Breakfast Salad

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Whole30 Bacon & Strawberry Breakfast Salad contains the usual breakfast suspects but in a healthy arugula salad. Toss it with a creamy tahini green goddess dressing, or your favorite Whole30 approved salad dressing.

Breakfast salad. You read that right, we're switching things up around here. This isn't your typical breakfast meal prep idea. We were thinking about calling this The Best Dang Salad You've Ever Had That Just Happens to Be For Breakfast, but it didn't quite have the same ring to it, you know?

What's In this Breakfast Salad?

Let's dive in. Arugula, strawberries, avocado, eggs…. BACON. You would normally have the majority of those items on your breakfast plate anyway, right? So why not bring arugula to the party? Arugula is a beautiful green from the Mediterranean with a crisp, peppery bite that immediately elevates any plate it touches. It's high in fiber, potassium, calcium, and folate as well, earning its spot as both a delicious and beneficial addition to the standard breakfast plate. And did we mention that this arugula has bacon on it?

Whole30 Bacon & Strawberry Breakfast Salad

We're fruit lovers here at MPOF, and strawberries are a favorite. Strawberries are low-calorie, fiber-rich fruits that also pack a much-needed punch of vitamins and minerals. And their sweet flavor is a perfect complement to the rest of the ingredients in this dish: peppery arugula, rich avocado, savory eggs, and salty bacon.

(A note that strawberries are often pretty high on the Dirty Dozen list, an annual resource for determining which of our conventionally grown produce items typically come to us with the most pesticides on them. Because of the strawberry's soft flesh, this fruit is particularly susceptible to absorbing the pesticides it's especially likely to be treated with. Buy organic whenever possible, if you can!)

Whole30 Bacon & Strawberry Breakfast Salad Ingredients

  • 6 cups arugula
  • 1 pint strawberries
  • 8 slices bacon
  • 4 eggs, hard boiled
  • 1 large avocado

Tahini Green Goddess Dressing:

  • ¼ cup tahini
  • 3 tablespoons lemon juice
  • 3 tablespoons white wine vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 1 clove garlic
  • Sea salt, to taste
  • ¼ cup fresh parsley
  • ¼ cup fresh basil
  • 2 tablespoons fresh dill
Whole30 Bacon & Strawberry Breakfast Salad

How to Make Whole30 Bacon and Strawberry Salad

First, start by making the hard-boiled eggs, using your favorite method. Set those aside in the fridge. You can do those ahead of time by a day or so. The same thing goes for the bacon, which you'll want to cook ahead of time, too. All you need are some washed and sliced strawberries, some arugula (baby is especially nice here if you can find it), and the ingredients for the dressing. Combine all of the dressing ingredients in a blender or food processor and store it in the fridge until it's time to eat!

How Serve Strawberry Arugula Breakfast Salad

Of course, you're meal prepping! Assemble everything in meal prep containers and keep the dressing on the side so the salad doesn't get soggy. Add right before you're ready to eat.

Whole30 Bacon & Strawberry Breakfast Salad

And speaking of dressing, we like to enjoy this unique dish with a beautiful garlicky Green Goddess Dressing made with tahini and fresh herbs such as parsley, basil, and dill. Perfectly appropriate for the fresh Mediterranean base of this breakfast salad. And even with all of that added deliciousness, this meal prep idea is still Whole30 approved!

Whole30 Bacon & Strawberry Breakfast Salad

Substitutions and Customizations

For this salad, you can use any kind of bacon you want.

Feel free to use other berries, such as blueberries, raspberries, or blackberries, or a combination thereof.

Substitute baby spinach or even romaine if you need to, in place of the arugula. Kale would work, too.

You can also make this dressing with the dried versions of the fresh herbs it specifies; just use a tablespoon instead of the amount written in this recipe.

More Salads and Breakfast Ideas To Meal Prep!

Whole30 Bacon & Strawberry Breakfast Salad
Whole30 Bacon & Strawberry Breakfast Salad

References:
https://www.healthline.com/health/food-nutrition/arugula#benefits
https://www.organicfacts.net/health-benefits/fruit/strawberries.html
https://www.ewg.org/foodnews/dirty-dozen.php

Whole30 Bacon & Strawberry Breakfast Salad

Whole 30 Bacon & Strawberry Breakfast Salad

The usual suspects at breakfast make an appearance in this healthy arugula salad. Top this off with a creamy tahini green goddess dressing, or use your favorite Whole30 approved salad dressing.
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Course: Breakfast
Cuisine: American
Keyword: Bacon, Egg, Meal Prep
Servings: 4 meals
Calories: 429kcal
Author: Nick Quintero

Ingredients

  • 6 cups arugula
  • 1 pint strawberries
  • 8 slices bacon
  • 4 large hard boiled eggs
  • 1 medium avocado

Tahini Green Goddess Dressing

  • ¼ cup tahini
  • 3 tbs lemon juice
  • 3 tbs white wine vinegar
  • 2 tbs olive oil
  • 2 tbs water
  • 1 clove garlic
  • Sea salt to taste
  • ¼ cup fresh parsley
  • ¼ cup fresh basil
  • 2 tbs fresh dill

Instructions

  • Prepare the dressing by adding all ingredients through sea salt to a blender, and blending until smooth. Add the fresh herbs, and pulse until combined. Keep your dressing stored separately from salads until ready to enjoy, in a sealed container in the fridge.
  • Cook bacon over medium high heat to desired doneness. (Hard boil your eggs while the bacon cooks.)
  • Add arugula, sliced strawberries, eggs, and bacon to salad containers. Add avocado the day of serving.

Notes

Macros for 1 out of 4 servings:
16g Protein | 17g Carbs | 36g Fat | 429 Calories
 
WW Smart Points= Green:12  Blue:10  Purple:10

Nutrition

Serving: 1meal | Calories: 429kcal | Carbohydrates: 17g | Protein: 16g | Fat: 36g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Turmeric Ginger Salmon in Foil Meal Prep

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Turmeric Ginger Salmon in Foil Meal Prep is a dish you'll want to make again and again using mostly pantry staples and a well-stocked freezer. Gluten free and paleo!

This meal prep is your dinner that happens to also be gluten-free, paleo, and incredibly easy. This Turmeric Ginger Salmon in Foil ain't playin' around, y'all. And what's better than a delicious salmon meal prep? This one comes with the added benefit of cruciferous broccoli, which is rich in Vitamin C (immune system support) and Vitamin K (a necessary nutrient for healthy blood). We also paired it with sweet potatoes, which are high in fiber and Vitamin A, and are also just plain delicious. We think this is one of our best meal prep ideas yet!

Turmeric Ginger Salmon in Foil Meal Prep

Why Is Salmon So Healthy?

You guys know we love salmon around here, and we're always looking for opportunities to incorporate it into our meal prep ideas. Because salmon has some of the highest amounts of omega-3s of any other type of fish (about 1-2 grams per 3 oz serving), we love enjoying it as a delicious means of getting our daily essential fatty acids. In addition to that, salmon also provides more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. Salmon is also an excellent source of lean protein, offering approximately 21 grams per 3 oz serving. And in case we haven't already convinced you, one single serving of salmon can also account for your entire daily Vitamin D needs! OH YEAH!

Turmeric Ginger Salmon in Foil Meal Prep Ingredients

  • 3 (4 oz). salmon filets
  • 2 sweet potatoes, sliced in half lengthwise
  • 5 ounces broccoli florets
  • 4 tbsp. extra virgin olive or coconut oil
  • 1 tsp. ground ginger
  • 1 ½ tsp. turmeric
  • 1 tsp. black pepper
Turmeric Ginger Salmon in Foil Meal Prep

What's the story with turmeric and ginger?

This salmon meal prep is already killing it, we know. But we've added in even more benefits. Turmeric and ginger are delicious, yes, but did you know they're also incredibly supportive? The main bioactive compound in ginger is called gingerol, and is the source of many of the plant's health benefits, from offering antioxidants to supporting a healthy inflammatory response. It's also a delicious ally for soothing indigestion! Or in this case, when added to meals- preventing it before it even starts. From the same family of plants, turmeric is a spice that has also long been utilized for its supportive health benefits. Its primary bioactive compound is called curcumin, and it can be an incredible ally for chronic pain and muscle inflammation. The Arthritis Foundation now even lists it as a supportive tool against inflammation! Both of these herbs have wonderfully pungent spicy flavors and really complement the richness of the salmon, the fresh crunch of broccoli, and the silky sweet potato. 

The more we talk about this salmon meal prep, the more we want to just get in the kitchen and make it. Who's with us?

How to Make Turmeric Ginger Salmon

Here's how this goes. You start off by roasting the sweet potatoes; they need a head start because they're going to take longer. Then, you get the broccoli ready and the salmon, too, brushed with oil and then ginger and turmeric. Place the broccoli on squares of foil that are large enough to hold both broccoli and salmon. Wrap them up and roast them along with the potatoes once a bit of time has passed. This meal prep is incredibly hands-off, which we really appreciate, especially on a busy weeknight.

Turmeric Ginger Salmon in Foil Meal Prep

How to Store and Serve Tumeric Ginger Salmon Meal Prep

Once you've prepped this meal, it'll keep, covered in the fridge, for 2-3 days. (Fish is a bit more perishable than chicken or other proteins, and that's why we've got only three servings for this prep. In case you were wondering.) Reheat everything in the oven, covered in foil, at about 325. You don't want to dry out the salmon; this is why we're not recommending the microwave for this, either.

Variations on this Salmon Foil Meal Prep

Serve with cauliflower and broccoli instead of broccoli, or just cauliflower. Brussels sprouts would also be super good here. You can also make this with chicken (it will need a little longer to cook).

Feel free to use freshly grated ginger and freshly grated turmeric if you can get your hands on it. It'll make the flavors that much more vibrant, but it's not necessary if you don't have it. The beauty of this healthy meal prep is its reliance on jarred spices.

More Salmon Meal Preps You'll Love!

Turmeric Ginger Salmon in Foil Meal Prep
Turmeric Ginger Salmon in Foil Meal Prep


Turmeric Ginger Salmon in Foil Meal Prep

Turmeric Ginger Salmon in Foil Meal Prep

This salmon in foil dinner is an ultra-simple meal prep recipe. Salmon is seasoned in turmeric and ginger for an anti-inflammatory rich meal. Served with roasted sweet potatoes and broccoli, you can't go wrong with this yummy meal prep!
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep, Salmon
Servings: 3 meals
Calories: 426kcal
Author: Nick Quintero

Ingredients

  • 3 4-ounce salmon filets
  • 2 medium sweet potatoes sliced in half lengthwise
  • 5 ounces broccoli florets
  • 4 tbs oil
  • 1 teaspoon ground ginger
  • 1 ½ teaspoon ground turmeric
  • 1 teaspoon black pepper

Instructions

  • Preheat oven to 375 F. Place sliced sweet potatoes on a large baking sheet.
  • Spoon one tablespoon of the oil over the salmon filets. Sprinkle with black pepper and ½ teaspoon of turmeric.
  • Place the sweet potatoes in the oven and bake at 375 F for 30 minutes.
  • Next place the 3 salmon filets in the center of 3 large squares of foil.
  • Divide the broccoli evenly among the 3 packs, placing it around the salmon.
  • In a ramekin, mix together the remaining oil, ginger, turmeric and black pepper.
  • Using a pastry brush, brush the oil over the salmon and broccoli.
  • Wrap the ends of the foil closed and place on a baking sheet.
  • Bake at 375 F for the remaining 20 minutes with the sweet potatoes.
  • Remove from the oven and divide into 3 meal prep containers.

Notes

Nutrition for 1 out of 3 meals:
26g Protein | 22g Carbs | 26g Fat | 426 Calories
 

Nutrition

Serving: 1meal | Calories: 426kcal | Carbohydrates: 22g | Protein: 26g | Fat: 26g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Gluten Free Sweet Potato Pizza Meal Prep

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Gluten free sweet potato pizza meal prep doesn't mean you're eating "pizza" on a sweet potato, but the crust is made from this popular tuber!

There's a long list of reasons why we love meal prep recipes. At the top of that list is the fact that what used to be time-consuming and stressful (we're looking at you, dinner) is now a breeze and even fun! We know #thestruggleisreal for those of you who don't do gluten... because, well, pizza.

But what if we told you that even those who can't or do eat gluten could enjoy this meal prep recipe? Enter Sweet Potato Pizza!

Gluten Free Sweet Potato Pizza Meal Prep

Gluten Free Sweet Potato Pizza Meal Prep Ingredients

Gluten Free Sweet Potato Pizza Meal Prep

For the crust:

  • 1 ½ cups sweet potato puree from roasted sweet potatoes
  • 1 egg
  • 1 cup almond flour
  • ¼ cup arrowroot
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 teaspoon Italian seasoning or oregano
  • ¼ teaspoon sea salt

Optional Toppings:

  • ¾ cup marinara or pizza sauce
  • 1 cup mozzarella cheese, shredded
  • 2 cups sliced veggies such as mushrooms, onions, peppers, olives, and zucchini
  • Parmesan and red pepper flakes, optional, to garnish

The Story Behind This Gluten-Free Sweet Potato Pizza

We're going to guess that maybe a few of you have had the dreaded cardboard gluten free pizza experience. It's been months since you've had anything bready and you're so excited to take that first bite... and then suddenly you're wishing you had anything else to take a bite of. We've been there, too. So we fool-proof tested this meal prep recipe to ensure that this Sweet Potato Pizza is never added to your list of dinner traumas. It's super easy to make (only a handful of ingredients!), the crust stays crispy and firm enough to hand-hold, and the pop of Italian seasoning in the base is so perfect you'll almost forget you're eating heart-healthy sweet potato!

Gluten Free Sweet Potato Pizza Meal Prep

Why Are Sweet Potatoes So Good For You?

Have you ever wondered what makes sweet potatoes different than regular potatoes? Even though they carry the same name, sweet potatoes are actually in an entirely different family of plants! Their characteristic orange hue is an indication of the nutrients inside, specifically a huge burst of beta-carotene, an antioxidant that converts to Vitamin A once consumed.

Since the crust is already such a nutritional powerhouse, we decided to stick with the theme of reinventing the entire pizza-eating experience and loading our Sweet Potato Pizza with tons of delicious and nourishing veggies. You choose your favorite toppings, but we love the flavor and texture combination of mushrooms, red onion, zucchini, green pepper, tomato, and olives. Enjoy!

How to Make Sweet Potato Pizza

The crust isn't hard to do! You combine sweet potato puree with some other flours such as almond and arrowroot, along with an egg, good ole salt and pepper, and seasonings. That's your crust. For real.

Then, the toppings are straightforward. A whole lot of veggies. Slice them up pretty thinly. And get some good mozzarella cheese, either pre-shredded (very convenient) or shred it yourself. Add those veggies you've lovingly sliced, and you're good to go. Red pepper flakes optional, amirite?

All of these veggies are customizable. Do what you want here!

And if you're feeling it, you can certainly add crumbled sausage or sliced pepperoni if you wanna take it out of the realm of veggie lovers. It'll still be gluten free.

Gluten Free Sweet Potato Pizza Meal Prep

How to Store and Serve Gluten Free Sweet Potato Veggie Pizza

This keeps great in meal prep containers if you want to prep it for the week. It will reheat well in a hot skillet (or even the air fryer; people love to reheat pizza in the air fryer!) Keep it covered in the fridge for 3 to 4 days. You can also freeze this pizza. Just wrap it in foil and pack it in a zip-close freezer bag. Label and date it, and you're set. Bake it off again from frozen at the same temperature we've specified below, and add 10 mins or so. You can also defrost it in the oven and just reheat it in a skillet that way, and put a lid over the top to re-melt the cheese.

I mean, look at that? Doesn't that look great? Check out that cheese pull!

Gluten Free Sweet Potato Pizza Meal Prep
Gluten Free Sweet Potato Pizza Meal Prep

References: https://www.bbcgoodfood.com/howto/guide/health-benefits-sweet-potato

Gluten Free Sweet Potato Pizza Meal Prep

Gluten Free Sweet Potato Pizza Meal Prep

A paleo and gluten free sweet potato crust is topped with tons of cheese and veggies for a healthier alternative to everyone's favorite meal. The sweet potato crusts bake up crispy around the edges and firm enough to hand hold - no mushy veggie crust here!
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Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 4 pizzas
Calories: 472kcal
Author: Nick Quintero

Ingredients

  • 1 ½ cup sweet potato puree from roasted sweet potatoes
  • 1 large egg
  • 1 cup almond flour
  • ¼ cup arrowroot flour
  • 1 tbs olive oil
  • 1 tbs white wine vinegar
  • 1 teaspoon Italian seasoning
  • ¼ teaspoon salt

Toppings

  • ¾ cup pizza or marinara sauce
  • 2 cups sliced veggies mushrooms, onions, peppers, olives, zucchini
  • cup mozzarella cheese
  • Parmesan cheese optional
  • red pepper flakes optional

Instructions

  • Roast the sweet potatoes at 425 for about an hour or so, until they are very soft, or buy a canned puree! Keep the oven on.
  • Once potatoes have cooled, scoop out the flesh, and measure out 1 ½ cups of sweet potato puree.
  • In a large mixing bowl, add sweet potatoes, and use a hand mixer to whip them until they are smooth.
  • Add the rest of the ingredients, and use the hand mixer again to mix well.
  • Line a cookie sheet with baking paper. Scoop "dough" in heaping ½ cups (the recipe will make 4 small pizza crusts).
  • Wet your fingers, and lightly press down on the top of each mound to form a crust-like shape.
  • Cover 1 mound of dough with another piece of parchment, and then use a meal prep container to press down until the sweet potato is about the size and shape of the container (about 4 inches x 6 inches). The centers of the crusts need to be very thin to cook all the way through. (If you don't press them down thinly enough, your crusts will end up slightly mushy but still delicious in the center.)
  • I like to use wet fingers to gently mold the edges of the crust, but this is optional.
  • Bake the crusts for 30 minutes. Remove from the oven and top with sauce, cheese, and veggies, as desired.
  • Return topped pizzas to the oven for 12-20 minutes, depending on how many toppings are added. A basic cheese pizza will bake in 12 minutes, but a pizza loaded with tons of veggies will take 20.
  • These pizzas are delicious cold, but reheat well also. To reheat, place on a lined cookie sheet, and bake at 425 degrees F for 12 minutes.

Notes

Nutrition for 1 out of 4 pizzas (not including optional toppings):
18g Protein | 48g Carbs | 26g Fat | 7g Fiber | 472 Calories
 

Nutrition

Serving: 1pizza | Calories: 472kcal | Carbohydrates: 48g | Protein: 18g | Fat: 26g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

15 Budget-Friendly Meal Prep Recipes

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

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

Table of Contents

Edamame Pasta with Tofu

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

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

Mediterranean Pasta Bake

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

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

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

Taco Seasoned Ground Beef and Sweet Potato Hash

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

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

Beef and Vegetable Fried Rice

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

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

Mexican Zucchini Boats

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

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

Spaghetti Squash and Turkey Meatballs

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

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

One-Pan Asian Turkey Meatballs 

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

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

Breakfast Taco Bowls

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

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

Salsa Verde Chicken Enchiladas

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

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

Keto Parmesan Chicken Patties

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

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

Instant Pot Moroccan Chicken

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

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

Korean Chicken Thighs

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

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

Sheet Pan Caribbean Chicken Thighs

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

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

Slow Cooker Stuffed Cabbage Soup

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

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

Vegan Arugula Pesto Pasta

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

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

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

Foods to Avoid for College Athletes

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Welcome back to our series on nutrition for college athletes. As a former college football player at NC State, I've seen the ins and outs of nutrition at the college athletics level. There are athletes that get it right and some that do not. With this in mind, I want to give you some foods you should avoid if athletic performance is your goal. 

Nutrition can be tricky in college athletics. I say this because, for the most part, you are dealing with athletes in their late teens or early twenties. Athletes in this age group are not only burning incredible amounts of calories because of their sport but also because of their age, metabolism, and muscle mass. You may have heard the famous stories about how NFL players only eat McDonald's and think that that is absurd. You'd be right; however, often these are the most successful athletes. For instance, one of the recent Olympic USA Basketball teams went to Wendy's during one of their road trips. We are talking about the highest-level athletes in the world eating hamburgers, fries, and frostys. 

The reason I mention this is because, for some athletes, they are so good that they can get away with what we may consider poor nutrition. However, as an athlete, you should be looking for every opportunity to be the best you can be - and nutrition is no different.

I also want to say that your nutrition is highly dependent on your weight goals. If your coaches have you trying to gain fifty pounds in a year, being incredibly selective about your food choices is not as feasible. You will sacrifice some of what we would consider "health" in order to improve performance. 

So, let's jump in.

Foods To Avoid For College Athletes:

  1. Fast Food

I know, I know - fast food always gets a bad rap and is always on these lists. You may be thinking, "I can get grilled chicken," or "Is it really that bad, I hate cooking." If so, you are partially right, what I am talking about with fast food is not the salads, grilled chicken, subs, or even burritos. There are certainly healthier options at fast food, but oftentimes college athletes don't make the best decisions at places like McDonald's, Cookout, or Bojangles. 

The ultra-processed, fried foods are tough on the body. Things like french fries and chicken tenders are fried using harmful oils for your body. Eating food like this slows down your recovery as an athlete by adding additional inflammation - not to mention these foods significantly lack nutrients.

  1. Alcohol

Man, if fast food wasn't popular, this one sure won't be. 

Technically this isn't a food, but it is such a large part of college life and has a pretty significant effect on college athletes, so I feel it is important to mention. While certainly, it depends on many factors, it is still pretty clear that alcohol has a negative effect on overall athletic performance

Some of alcohol's effects to be aware of include dehydration, impairing muscle growth, energy depletion, and preventing muscle recovery. Alcohol interrupts sleep patterns and can even decrease the release of human growth hormones by 70%. 

As an athlete, you work so hard in the weight room and on the field, so it's important to realize that at least some of the benefits you would have gained can be lost by consuming alcohol.

  1. "Junk" Foods

You know what this means. If you want to be an elite athlete, snacks like Cheetos, Chips Ahoy, and Lucky Charms don't belong. Of course, the occasional snack won't kill you, but similar to fast food - these foods contain artificial ingredients, oils, and high levels of sugar that aren't great for your recovery from a hard day of training. 

What to Eat

This could be an entire article, if not a book, by itself. Again this depends highly on the goals of the athlete for their weight, whether they are eating before practice or after practice, or even what their food sensitivities allow. 

A general principle I like to use is to eat food as close to how it was grown as possible. What does this look like? Instead of eating potato chips eat a baked potato. Instead of eating fried chicken nuggets opt for a grilled chicken breast. Choosing from major food groups such as meat, vegetables, fruit, dairy, nuts, and grains will generally leave you in a pretty good spot. 

Wrap Up

There you have it - what not to eat as a college athlete. Especially as you move off campus and have more kitchen space, one of the best ways to make sure you are eating healthy is to cook your own food. This way you can be sure you know exactly what you are eating. If you aren't sure where to start - check out 18 High Protein Meal Prep Recipes. Leave us a comment or question below. We'd love to hear from you!

Sources

Braun, Perrin. "How Does Alcohol Affect Your Athletic Performance?" The InsideGuide, 1 Aug. 2022, https://www.insidetracker.com/a/articles/how-does-alcohol-affect-your-athletic-performance etic-performance. 

Keto Prosciutto Egg Cups

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Keto Prosciutto Egg cups are a creative and fun way to eat breakfast, and load up on protein in the process!

You've likely seen recipes for egg cups on our site before, or maybe not. (Go ahead and look; we'll wait). They're a simple way to get more eggs (and veggies, and cheese, and whatever else you want in there) into your diet, and they're a snap to prep, too. But these Keto Prosciutto Egg Cups are kind of a next-level egg cup. They're a high protein, low carb grab-and-go item that works for breakfast or snack! You could even pair them with soup or salad for lunch, if so inclined.

Keto Prosciutto Egg Cups

But what IS this egg cup? Well, these keto prosciutto egg cups have a crispy outside (that's the meat) with a perfectly cooked egg in the center. They also happen to be Whole30 compliant, and are definitely gluten-free, too.  

Keto Prosciutto Egg Cups Ingredients:

  • 3 ounces prosciutto
  • 6 large eggs
  • ¼ cup arugula
  • Salt & pepper, as desired

Keto Prosciutto Egg Cups

How to Make Keto Prosciutto Egg Cups

Ok, these couldn't be easier. It's almost not even a recipe. It's kind of more of an assembly job, although there is cooking involved.

Start off with a muffin tin, and then nestle some thinly sliced prosciutto so that it forms a little nest for the baby arugula and the egg. Then, add the baby arugula, leaving a bit of a well in the middle for the egg. Crack an egg into each nest, and that's really it. Hit it with some salt and pepper, and you're good to go. Pop it into a preheated oven and bake until the egg is cooked to your liking, which can take anywhere from 10 to 18 minutes.

Keto Prosciutto Egg Cups
Keto Prosciutto Egg Cups
Keto Prosciutto Egg Cups

How to Store and Serve Keto Prosciutto Cups

These can be gently slid out of the muffin tins and stored in covered airtight meal prep containers in the fridge for 3 to 4 days. Pack them up with more arugula and some strawberries for a little side salad. Breakfast, lunch, or snack time is prepped and served!

Keto Prosciutto Egg Cups
Keto Prosciutto Egg Cups

Variations for Prosciutto Keto Egg Cups

These would taste great with a sprinkle of freshly shaved Parmesan cheese on top. They'd also work well with baby spinach or kale; you want to stick with a baby lettuce of some sort because they fit the best in the cups. Otherwise, you might spend time cutting up larger pieces of greens to make it fit a bit more elegantly.

Sprinkle some red pepper flakes on top, extra salt and pepper, or hot sauce if that's your thing.

Any other keto-compliant fruit would work, such as blueberries, raspberries, or blackberries, or a combination of all three.

More Awesome Egg Recipes to Meal Prep

Keto Prosciutto Egg Cups


Keto Prosciutto Egg Cups

Keto Prosciutto Egg Cups

Keto Prosciutto Egg Cups are a high protein, low carb grab and go item that work for breakfast or snack! They have a crispy outside with a perfectly cooked egg in the center. Whole30. Gluten Free. 
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Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, keto, Meal Prep
Servings: 6 egg cups
Calories: 107kcal
Author: Nick Quintero

Ingredients

  • 3 ounces prosciutto
  • 6 large eggs
  • ¼ cup arugula
  • Salt to taste
  • Black pepper to taste

Instructions

  • Preheat oven to 350 degrees F and spray 6 muffin cups with nonstick spray, or coat lightly with oil.
  • Line each muffin cup with a slice of prosciutto, creating a nest. Add in the arugula, leaving a well in the middle for the egg.
  • Crack an egg on top of arugula into the "nest" in each cup.
  • Bake until the yolk is done to your liking (between 10 to 18 minutes. Remove from the oven and allow to cool slightly.
  • Transfer to meal prep containers and serve with additional arugula and berries, if desired.

Notes

Macros for 1 out of 6 egg cups not including additional sides:
10g Protein | 0.5g Carbs | 6.5g Fat | 107 Calories

Nutrition

Serving: 1cup | Calories: 107kcal | Carbohydrates: 0.5g | Protein: 10g | Fat: 6.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Pulled Pork Stuffed Sweet Potatoes

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This is a meal prep you're gonna wanna save and try for later! The pork tastes best when it has been on the grill for several hours.

Pulled Pork Stuffed Sweet Potatoes

This is a meal prep you're gonna wanna save and try for later! The pork tastes best when it has been on the grill for several hours.
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Prep Time: 10 minutes
Cook Time: 7 hours
Total Time: 7 hours 10 minutes
Course: dinner, Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Pork
Servings: 4 meals
Calories: 719kcal
Author: Meal Prep Mondays

Ingredients

  • 1 lbs Pork Loin
  • 4 Small Sweet Potatoes
  • ½ white onion
  • 1 Jar of Jalapenos
  • 16 ea Sliced Pickles
  • 4 tablespoon BBQ Sauce I used Primal Kitchen
  • Seasoning I used Traeger Classic

Instructions

  • Start your grill and set it to 225°.
  • Prepare your pork loin by seasoning it in a foil pan.
  • Next, take your sweet potatoes also in a foil pan and cover with olive oil and coarse salt.
  • Once the grill is ready, place the pork loin in there and let it slow cook for approximately 7 hours.
  • The sweet potatoes will also be placed on the grill but only for the last 3 hours.
  • Wrap the pork loin in butcher paper for the last hour to really get that moist flavor.
  • At that point, everything will shred perfectly!
  • After it's ready, grab your meal prep containers and place everything.

Video

Nutrition

Serving: 1meal | Calories: 719kcal | Carbohydrates: 53g | Protein: 98g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 295mg | Sodium: 1421mg | Potassium: 2406mg | Fiber: 5g | Sugar: 29g | Vitamin A: 16631IU | Vitamin C: 5mg | Calcium: 92mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Air Fryer Tips and Tricks

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Air fryer tips! These tips and tricks can optimize your air frying experience so that everything comes out crispy and delicious!

Table of Contents

Air fryers, when it comes right down to it, are like mini convection ovens that sit on your countertop and cook really fast. They are super convenient and allow us to make things crispy without adding a ton of fat, or making a huge amount of mess. In warmer weather months, using an air fryer instead of the oven keeps your kitchen a little bit cooler, which is also a bonus.

These five air fryer tips will help your air frying process go as smoothly and successfully as possible.

air-fryer-bacon-wrapped-turkey-tenderloins-8-2-683x1024-1

Make Everything as Dry as Possible

This is especially important with veggies! After you wash your veggies, pat them as dry as possible. If you're air frying tofu, pat that dry, too. Otherwise, your veggies might steam instead of air fry once the air fryer's heat hits the food, and then you'll wonder why you bothered! This is probably one of the most important air fryer tips because it's so easily and often overlooked.

Season Your Food

Ok, so this isn't really an air fryer tip per se, but it's more about food prep in general. Air frying is great and makes food crispy and helps them cook faster, but make sure things are seasoned properly. If a recipe calls for tossing food in a little oil, don't skip that step. It will help the food crisp up and nicely brown. And fat carries flavor, which is another reason to toss in oil and season well!

add seasoning to the salmon

Don't Overcrowd the Basket

Just like you wouldn't overcrowd the pan while cooking, you don't want to overcrowd the basket. It will make everything take longer to cook and what's in there won't cook as evenly. If needed, air fry in batches. Or, if you're a super enthusiast of air frying, grab a second air fryer. You might not turn your oven on again, for a while!

Flip the Food Halfway Through

Much as you would with roasting food in the oven, tossing the food halfway through the air frying process ensures that everything gets evenly cooked, and evenly golden brown and delicious (as Alton Brown would say). This air fryer tip only takes a minute to implement.

Keep it Clean

This is kind of obvious, but it bears repeating. Keep your air fryer basket clean. Once it's cooled off sufficiently, scrub that air fryer basket in soap and warm water. And clean out the bottom of the air fryer, too, as best as possible; all kinds of food bits can fall through the cracks.

AIR FRYER RECIPES TO EXPLORE!

What works for you? Do you have any air fryer tips you'd like to share? Let us know in the comments below!

19 Best Ground Turkey Meal Prep Recipes

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Switching up the ground beef and pork with ground turkey is a great way to change the monotony while gaining some additional nutrition. Ground turkey is a leaner meat, low cost, and easily takes on the flavors you are cooking with. With ground turkey, you can cook all of the same dishes you would with ground beef. After some serious research and decision-making, we put together our top 19 ground turkey meal prep recipes!

Simple Ground Turkey Recipes

One Pan Asian Turkey Meatballs
Protein 33 grams - Carbohydrates 73 grams - Fat 20 grams


 Turkey Stuffed Sweet Potatoes
Protein 30 grams - Carbohydrates 50 grams - Fat 16 grams

Greek Rice Turkey Bowls
Protein 35 grams - Carbohydrates 78 grams - Fat 10 grams

Thai Almond Butter Turkey Balls
Protein 36 grams - Carbohydrates 10 grams - Fat 19 grams

Spaghetti Squash and Turkey Meatballs
Protein 54 grams - Carbohydrates 2 grams - Fat 5 grams

Turkey Lasagna
Protein 48 grams - Carbohydrates 32 grams - Fat 38 grams

Turkey Burger
Protein 44 grams - Carbohydrates 12 grams - Fat 6 grams

Shawarma Stuffed Peppers
Protein 15 grams - Carbohydrates 17 grams - Fat 13 grams

Turkey Patty Melt
Protein 14 grams - Carbohydrates 13 grams - Fat 19 grams

Sloppy Bombay Joes
Protein 20 grams - Carbohydrates 28 grams - Fat 22 grams

Turkey Chili
Protein 24 grams - Carbohydrates 21 grams - Fat 16 grams

Korean Turkey Bowls
Protein 28 grams - Carbohydrates 52 grams - Fat 7 grams

Turkey Burrito
Protein 39 grams - Carbohydrates 39 grams - Fat 10 grams

Turkey Skillet
 Protein 61 grams - Carbohydrates 6 grams - Fat 20 grams

Sticky Sriracha Turkey Meatball Wraps
Protein 29 grams - Carbohydrates 26 grams - Fat 7 grams

Ground Turkey and Rice
Protein 25 grams - Carbohydrates 31 grams - Fat 24 grams

Spinach Feta Turkey Balls
 Protein 32 grams - Carbohydrates 29 grams - Fat 17 grams

Italian Wedding Soup
Protein 24 grams - Carbohydrates 24 grams - Fat 11 grams

White Turkey Chili
Protein 28 grams - Carbohydrates 38 grams - Fat 14 grams

23 Favorite Chicken and Pasta Meal Preps

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Some of the most popular meal prep recipes these days have been chicken dishes and pasta dishes. What's not to like?! Chicken is a tasty yet healthy protein source that remains relatively affordable in comparison to pork, beef, and fish. It cooks easily, is cost-effective, pairs well with many dishes and flavors, and stores well in the fridge or freezer.

And pasta? Well, pasta is nearly universal in its appeal; it's low in cost and works great for meal prep recipes. With recent healthy modern twists, pasta can include vegetable-based and gluten-free options fit for anyone. Sometimes people want chicken with vegetables, sometimes people want pasta with vegetables, and sometimes people want chicken with pasta.

Many of these pasta dishes would be great as sides with chicken, and others would taste great if chicken were served with the pasta. You be the judge, though! We have done the research for you and turned it into a list of our 23 favorite chicken and pasta meal prep recipes for you and your family to enjoy.

Vegan Arugula Pesto Pasta

The pasta of your choice is dressed with a quick homemade arugula pesto and tossed with zucchini, green peas, and broccoli. This vegan pasta dish tastes great chilled or hot.

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

Chicken Penne with Asparagus & Pistachios

This one-pan recipe with simple, yet delicious, ingredients is a snap to make! A great chicken and pasta meal prep that's on the table in a half an hour or so.

(Carbs: 69g - Protein: 52g - Fat: 21g) 

Oven Baked BBQ Chicken & Veggies

Bursting with classic BBQ flavors that taste (and look) like it was just freshly grilled, you'll love this easy, oven-baked BBQ chicken and veggies meal prep recipe! 

(Carbs: 53g - Protein: 38g - Fat: 26g) 

Sheet Pan Bruschetta Chicken 

This mozzarella-topped chicken is protein-packed and comes complete with an antioxidant-rich tomato topping for a burst of fresh flavor. Low-carb, too.

(Carbs: 21g - Protein: 48g - Fat: 27g) 

Caprese Pasta and Chicken Sausage

This 6 ingredient, one-pot dish makes taking your favorite comfort food on-the-go easy and fast! Caprese Pesto (chicken) Sausage Pasta is gluten-free and high in protein.

Calories: 611kcal | Carbohydrates: 48.6g | Protein: 33.1g | Fat: 33.6g | Fiber: 9.2g

Caprese Pesto Sausage Pasta

Tomato Spinach Shredded Chicken Bowl

This time-saving meal-prep shredded chicken bowl recipe will help you get healthy lunch on the table at work, school or at home without sacrificing flavor-or too much of your hard-earned money!

(Carbs: 98g - Protein: 49g - Fat: 8g) 

Instant Pot Honey Sesame Chicken

Dinner is ready in less than 30 minutes with this freezer-friendly honey-sesame chicken. Simply freeze diced chicken and marinade in a zip-top bag, thaw, and dump in the instant pot for an ultra-tender and flavorful dinner that beats takeout! Switch out the rice for rice noodles and you've got a chicken and pasta meal prep!

(Carbs: 82g - Protein: 55g - Fat: 11g) 

Lemon Chicken & Pasta

Here's a refreshing, SUPER simple Lemon Chicken meal prep for you to try! Chicken is made for lemons, and vice versa. Serve with a green salad.

(Carbs: 47g - Protein: 28g - Fat: 12g)

One-Pan Baked Pasta Primavera

This no-boil pasta bake saves time by baking noodles in milk instead of boiling them. Pasta sauce and veggies are combined in a zip top bag then dumped over pasta, and then baked until the mozzarella is golden and bubbly.

(Carbs: 53g - Protein: 24g - Fat: 27g)

Air Fryer Chicken Parmesan

Enjoy the crispy golden flavor of authentic chicken Parmesan without frying in oil! The chicken is coated in Italian herbs and gluten-free breadcrumbs before air frying. The end result? A restaurant-style Italian dinner.

(Carbs: 28g - Protein: 32g - Fat: 18g)

20-Minute Chicken, Lemon, Broccoli, Pasta Skillet

Lemon and broccoli work so well together, as the lemon really balances the bitterness of broccoli. This is such an easy chicken and pasta meal prep, ready in 20 minutes. Zesty and healthy.

(Carbs: 81g - Protein: 44g - Fat: 19g)

Angel Hair Pasta & Shrimp

Pantry and freezer staples come to the rescue for this quick and healthy meal prep idea, Angel Hair Pasta with Shrimp. Defrost the shrimp while the water boils, and you're halfway to dinner.

(Carbs: 87g - Protein: 38g - Fat: 14g)

Crockpot BBQ Cranberry Chicken

Our One Pot Crockpot BBQ Chicken Meal Prep is an easy-to-prepare slow cooker meal made all in one pot! Chicken breasts, cranberries, and BBQ sauce simmer together for 4 to 6 hours for a tender and delicious dish.

(Carbs: 88g - Protein: 37g - Fat: 5g)

Cold Chicken Soba Noodles

This easy gluten-free noodle bowl is served cool with raw veggies, soba noodles, and baked chicken in a light peanut sauce. Great for lunch or dinner, at room temperature or cold out of the fridge.

(Carbs: 53g - Protein: 37g - Fat: 6g)

Popcorn Chicken with Rice Noodles

Lightly fried Korean chicken served with a spicy sauce over brown rice noodles. This meal prep is healthier than takeout and might be more delicious!

(Carbs: 50g - Protein: 18g - Fat: 23g)

Bacon Wrapped Chicken

Whole30 Bacon Wrapped Chicken made in a skillet in less than 20 minutes! Filling, delicious, and packed with protein. Pair with your favorite veggies and sweet potato fries for an easy chicken meal prep.

(Carbs: 35g - Protein: 35g - Fat: 19g)

Mediterranean Pasta Bake

This Mediterranean pasta bake is full of mouthwatering flavors in every bite. Tender pieces of lean sirloin are baked with gluten-free chickpea pasta and vegetables. If you like, swap out the beef, for-you guessed it-chicken!

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

Red Pepper & Parmesan Chicken Quinoa Pasta

Pasta gets a healthy makeover using gluten-free quinoa pasta. The pasta is tossed in a roasted red pepper and low-fat cream cheese sauce that's full of creamy texture minus all the calories. Tender pieces of chicken breast add protein. Serve alongside steamed broccoli for a complete meal.

(Carbs: 63g - Protein: 36g - Fat: 29g)

Creamy Garlic Zoodles with Chicken

Zoodles are super quick and easy to make, and fun to say. This creamy chicken dish will have you craving more.

(Carbs: 12g - Protein: 41g - Fat: 15g)

Chicken BLT Pasta Salad

This hearty salad eats like a meal with high-protein chicken, pasta, and smoky bacon. It's everything you love in a BLT sandwich, but packed into a salad!

(Carbs: 52g - Protein: 31g - Fat: 11g)

Gluten-Free Buffalo Chicken Mac & Cheese

Two comfort food classics collide in this gluten-free pasta dish. A creamy macaroni-and-cheese is topped with chunks of spicy Buffalo chicken. Serve with carrot sticks and celery, and extra hot sauce if you'd like!

(Carbs: 42g - Protein: 52g - Fat: 20g)

Korean BBQ Chicken Thighs

You're sure to love these flavorful Korean BBQ style (KBBQ) chicken thighs meal prep that perfectly pairs with sides of sesame broccoli and white rice.

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

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! Skip the rice and serve it over spaghetti for a total chicken and pasta meal prep.

(Carbs: 30g - Protein: 41g - Fat: 13g)

Chicken BLT Pasta Salad

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Chicken BLT Pasta Salad! We know BLTs are awesome but if you add chicken and pasta you've got a full-fledged meal! Easy to make gluten free!

This hearty salad eats like a meal with high-protein chicken, pasta, and smoky bacon. It's everything you love in a BLT sandwich, but packed into a salad! Truth!

Chicken BLT Pasta Salad Ingredients

Chicken BLT Pasta Salad
  • 8 ounces uncooked gluten-free bow tie pasta
  • ½ lb. cooked shredded chicken
  • 4 cups chopped romaine lettuce
  • 1 cup chopped tomato
  • ½ cup cooked/chopped bacon
  • ½ cup light ranch dressing
  • 2 cups green grapes, for serving
  • 1 cup raspberries, for serving

How to Make Chicken BLT Pasta Salad

Chicken BLT Pasta Salad

You can get started by cooking the bowtie (farfalle) pasta; we've called for gluten-free pasta but feel free to use whatever you have on hand. While it's cooking, assemble the ingredients and have them ready, which may involve cooking the bacon. Chop the tomatoes, get the lettuce ready, and shred the chicken. We like using store-bought rotisserie chicken for meals like this, but you can certainly gently poach or grill some chicken and shred it. (We're fans of poaching chicken for salads because it tends to both stay moist and shred easily that way.)

How to Store and Serve Chicken BLT Pasta Salad

Chicken BLT Pasta Salad

This preps great! Just make sure you put the dressing on the side if you want the salad to stay as crispy as possible. Then just toss right before serving. Keep it in the airtight containers for 4 days. If you aren't going to make this all in one go, definitely cook the bacon the night before, and even the chicken. Keep it in the fridge, and then when you cook the pasta, get those ingredients out along with everything else, and then just assemble and portion into meal prep containers, or serve immediately!

We love this with a little fruit on the side (berries and grapes), but if you aren't following a gluten-free protocol, a nice crusty baguette would be great. You could also serve this alongside a light veggie-based soup if the weather isn't too hot.

Chicken BLT Pasta Salad

Substitutions and How to Customize This Salad

We are big fans of ranch dressing; we even have a recipe on this website for it. Go for a light ranch if you want though, because that's what we're using here. But ours is good! Trust us. Blue cheese would be ok, too, but this salad is really made for ranch.

Feel free to use another small short pasta such as fusilli or penne. Something tricolor would be fun, too. Salmon or shrimp would be fine substitutes for the chicken.

You know what would REALLY make this salad even better? Chunks of avocado! Trust us on this! Some red onion, sliced thinly, is a natural addition, but it's not necessary.

Other greens are fine here, too, like baby spinach or kale, but there's something classic about romaine.

And if you're loving the pasta, make the whole box instead of half. It'll definitely change the proportions and the macros, but the salad will go further!

More Awesome Chicken and BLT Meal Preps!

Chicken BLT Pasta Salad
Chicken BLT Pasta Salad
Chicken BLT Pasta Salad

Chicken BLT Pasta Salad

This hearty salad eats like a meal with high-protein chicken, pasta and smoky bacon. It's everything you love in a BLT sandwich packed into a salad!
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: American
Keyword: gluten free, one dish, Pasta
Servings: 4 meals
Calories: 462kcal
Author: Nick Quintero

Ingredients

  • 8 ounces uncooked gluten-free bow tie pasta
  • ½ lb. cooked shredded chicken
  • 4 cups chopped romaine lettuce
  • 1 cup chopped tomato
  • ½ cup cooked/chopped bacon
  • ½ cup light ranch dressing

For Serving

  • 2 cups green grapes
  • 1 cup raspberries

Instructions

  • Cook pasta according to package directions. Drain pasta and rinse with cold water. Add pasta to a large bowl with lettuce, tomato, bacon, and shredded chicken. Gently stir to combine.
  • Divide pasta salad among large compartments of 4 teal MPOF containers. Divide ranch dressing among 4 small sauce cups and place next to each salad. Divide grapes and raspberries among each small container. Stir dressing into the salad right before enjoying it.

Nutrition

Calories: 462kcal | Carbohydrates: 52g | Protein: 31g | Fat: 11g | Fiber: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

What To Eat Before and After Training or Practice

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Whether you are a college athlete, a high school athlete, or someone who just enjoys working out, knowing what to eat before and after training or practice is important. 

Table of Contents

As a former college football player at NC State, we were constantly told what to eat - and most of the time to eat more of it. Based on some of my experiences, I'll try and give you a good idea of why eating before and after training is important and what foods are best. 

Why Eating Before Training or Practice Matters

During training, your body is going to likely burn a lot of calories. Now, this obviously depends on your sport, activity level, duration, and many other factors, but especially in college you could expect to be there awhile and work hard - a recipe for burning calories. 

If you don't eat before training, you are likely not giving your body enough fuel to complete the workout. Simply put, food is energy. More importantly, carbohydrates are our bodies' first source of fuel. So by not eating before training you are putting yourself at a performance disadvantage. Not to mention, no one wants that upset stomach feeling going into a workout or practice. Nine times out of ten it can be avoided with proper nutrition and hydration leading up to training. 

Why Eating After Training or Practice Matters

You may have heard of the "anabolic window" immediately following a workout. Some people take it so far as to down a protein shake immediately after they set down the dumbbell on their last set. While this is likely a myth, eating after training is still important. 

Especially, after a hard training session, your body is depleted in fuel. Eating foods high in both protein and carbohydrates not only helps you refuel, but also begin to build muscle following a lifting session. If you are an athlete, eating after training is going to also help you recover for your next session. If you have two training sessions, practices, or even games in a day this is critical. 

What To Eat Before Training or Practice

The first thing to consider is how long you have until you start practice or training. What you eat 30 minutes before training versus three hours varies tremendously. 

As a general rule, you want what you eat to get easier to digest the closer you get to training. 

For instance, if I had practice at 5 pm, I ideally would eat a full meal sometime between 1 pm and 2 pm. This meal could look like grilled chicken and rice, steak and potatoes, or spaghetti and meatballs. The important thing to note with this meal is that you have time to digest it, but you still don't want to eat foods that could upset your stomach. Foods that are high in fiber, fat, or even spicy foods should be avoided this close to practice. 

As you get closer to practice, you want to eat again. Ideally, you want to top off your carbohydrate stores with some easy-to-digest foods. Some great examples here would be gummies, rice krispy treats, or pretzels. 

What To Eat After Training or Practice

After training, you may not feel hungry initially. That is okay. You don't have to eat immediately, but it's a good idea to get food as soon as possible. 

Going off the previous example of a 5 pm practice, let's say it gets over at 7:30 pm. A great idea here is to eat dinner at 8 pm if possible. Be sure to include protein and carbohydrates for recovery as well as plenty of water and electrolytes. Need some help with hydration? Check out our article here.

Protein shakes or chocolate milk can be a great option too if you aren't in a position to eat a full meal immediately. Tart cherry juice can also be a great source of carbs and help speed up the recovery process.

Wrap Up

You are now ready to train! Try out these suggestions and see what works best for you. Maybe you like eating a full meal 2 hours before training or maybe 5. This can depend on the person, so be sure to experiment with training and practice so you are ready to go on game day.

Let us know if you have any questions and feel free to leave a comment below. We'd love to hear from you!

Brown Rice Pudding

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Brown rice pudding takes the deliciousness of dessert and turns the flavor a bit nuttier thanks to the brown rice and oat milk powder from NOW foods! Gluten free and dairy free!

Table of Contents

Rice pudding is one of the oldest and best desserts, born out of simple ingredients that you have on hand. This one is dairy-free and gluten-free, thanks to the addition of NOW Foods organic oat milk powder. Never tried it? Well, consider it a modern-day spin on dried milk. Only in this case, it's a non-dairy addition you'll be using. And that means this dessert is both vegan and gluten-free! Score!

Thank you to NOW Foods for sponsoring this Brown Rice Pudding recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Brown Rice Pudding Ingredients

  • 1 cup brown rice
  • 4 cups hot water
  • ¾ cup NOW Foods Organic Oat Milk Powder
  • ¼ cup brown sugar, dark or light
  • 2 tsp. vanilla extract
  • 1 tsp. cinnamon
  • Pinch of sea salt
  • 2 cups mixed berries, for serving

How to Make Brown Rice Pudding

You start simply enough, by combining the hot water with oat powder. Then you add the brown rice and the sugar, vanilla extract, cinnamon, and sea salt. It doesn't take much hands-on attention. Once the rice comes to a boil, turn it down to a simmer. Let it do so until the rice is tender and chewy. The liquid won't be completely absorbed like it normally would when you cook rice. That's what makes it pudding!

How to Serve and Store Brown Rice Pudding

We love to meal prep this because it's a largely hands-off cooking process, and you can keep this in the fridge for 4 to 5 days, easily. Brown rice pudding is also amazing because you can enjoy it cold, warm, or at room temperature. It's all a matter of preference. This will keep in the fridge, all prepped and ready for you. We like to serve this with berries on the side or even mixed in.

Substitutions and Alterations

  • You can use white rice if you like but the taste will be a little less nutty; it's your call! You can use short or long-grain rice, and either will work in this recipe. The short-grain rice will cook a bit faster, though, so just be forewarned. Brown rice tends to hold its shape a bit better in bread pudding, but you can really and truly use either!
  • Change the spices as you like. Cinnamon is always a classic, but nutmeg tastes great, and so do ginger, cloves, cardamom, and allspice. You could even turn this brown rice pudding in a pumpkin spice direction, or play up these spices and add some black pepper and make it more like chai-spiced rice pudding. It's kind of hard to ruin a dish that's sweet, creamy, and gets some favorite spices. Think about how you'd treat oatmeal.
  • Top with chopped nuts like walnuts or pecans.
  • Mix in raisins, dried cranberries, dried cherries, or dried blueberries.
  • Stir in some pumpkin seeds, flax seeds, or chia seeds before serving.
    Drizzle the top with honey or maple syrup, or agave syrup if desired.

MORE RICE PUDDING RECIPES!

Brown rice pudding

Brown Rice Pudding

Creamy Brown Rice Pudding. Cozy, make-ahead dessert or breakfast. Learn storage, freezing, and best reheating tips, plus toppings and dairy-free swaps.
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Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
Course: Breakfast, Dessert
Cuisine: American
Diet: Gluten Free, Low Lactose, Vegan
Keyword: brown rice, comfort food, creamy, healthy, make-ahead, rice pudding
Servings: 4
Calories: 271kcal
Author: Nick Quintero

Ingredients

  • 1 cup brown rice
  • 4 cups hot water
  • ¾ cup Now Foods Organic Oat Milk Powder
  • ¼ cup brown sugar
  • 2 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 pinch sea salt
  • 2 cups mixed berries for serving

Instructions

  • Combine hot water and oat powder in a medium saucepan or pot. Whisk well to combine.
  • Add brown rice, brown sugar, vanilla extract, cinnamon, and sea salt. Stir well. Bring to a boil over medium heat. Reduce heat to simmer and cook for 50 minutes, covered with lid, stirring occasionally, or until rice is tender and chewy.
  • Once rice is tender, turn heat off andlet stand covered for 10 minutes.
  • Divide brown rice pudding among four large compartments of MPOF teal containers and sprinkle with extra cinnamon. Divide berries among small compartments. Refrigerate to chill, or enjoy warm.

Nutrition

Calories: 271kcal | Carbohydrates: 60g | Protein: 4g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 28mg | Potassium: 193mg | Fiber: 4g | Sugar: 20g | Vitamin A: 37IU | Vitamin C: 2mg | Calcium: 46mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vegan Blueberry Breakfast Bars

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 Thank you to Now Foods®️ for sponsoring this Vegan Blueberry Breakfast Bars recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Vegan Blueberry Breakfast Bars

This vegan breakfast bar is low in sugar, with hearty oats adding plenty of fiber to start the day off right. Real blueberries fill the center, adding antioxidants and fruity flavor.

With blueberry season quickly approaching, we know many of you will be out picking buckets of fresh blueberries! If you've never tried blueberry picking before, I highly recommend it! Not only is it a great way to get outside and do something fun with friends and family, but it's also very relaxing, and the flavor of fresh-picked blueberries is unmatched! 

Yes, recipes like blueberry pie or blueberry crumble are perfect recipes to make with your blueberries (Just make sure to sweeten them with NOW Foods®️ Organic 1:1 Monk Fruit Sweetener  😉). However, using them in a meal prep recipe like these vegan blueberry breakfast bars, which also double as a snack or dessert, is our favorite way to enjoy them!

Vegan Blueberry Breakfast Bars

These vegan breakfast bars are full of sweetness that comes only from the fresh blueberries and the monk fruit sweetener. I only use NOW Foods®️ Organic 1:1 Monk Fruit Sweetener in my recipes because it gives everything the perfect amount of sweetness with no bitter aftertaste. Plus, there is no fake stuff like sucralose or aspartame. The monk fruit sweetener also fits all diets from vegan to keto, so it's a win/win around here for meal prep recipes! 

Vegan Blueberry Breakfast Bars are full of better-for-you foods like oats, flaxseed, coconut oil, and blueberries. The balance of carbs, fiber, protein, and healthy fats is what our bodies need each morning to keep our blood sugar stable and our bellies satisfied until lunch. 

Swaps

If you're not a fan of blueberries, you can sub with any fruit you love or even chocolate chips! If you don't have access to fresh berries, frozen will work. Just make sure not to thaw the berries before cooking the bars (unless you don't care about them turning completely purple!). 

If you'd like to add a bit more protein, you can add 1-2 scoops of collagen (if you're not vegan) or a plant-based protein powder. You will need to use an extra splash of milk if using a protein powder. *Do not use whey protein powder. This will dry out the bars. 

Serving 

If you're not vegan, feel free to swap the yogurt for Greek yogurt, cottage cheese, or hard-boiled eggs to add additional protein. We also added kiwi for serving because #colors. Who doesn't love a colorful meal prep full of different vitamins and minerals? You can sub the kiwi for more blueberries or other fruit of choice. Another great idea would be to swap the kiwi for a tablespoon of almond butter to kick up this dish's heart-healthy fats and satiety. 

Vegan Blueberry Breakfast Bars

As a snack, these vegan bars can be served as is. You can heat them up and top them off with a dollop of whipped cream and a few extra berries as a dessert. This recipe would also be excellent to take to a summer BBQ. Double or triple the batch and cut them into smaller bars for a healthy addition to your bbq dessert spread! 

No matter how you decide to enjoy them, we guarantee you will love them! 

Vegan Blueberry Breakfast Bars

Vegan Blueberry Breakfast Bars Ingredients:

For Oatmeal Crust and Crumble Topping 

For Blueberry Filling

For Serving 

  • 2 cups unsweetened vegan yogurt (So Delicious) 
  • 6 kiwi, peeled and chopped
Vegan Blueberry Breakfast Bars
Vegan Blueberry Breakfast Bars

Vegan Blueberry Breakfast Bars

This vegan breakfast bar is low in sugar with hearty oats adding plenty of fiber to start the day off right. Real blueberries fill the center adding antioxidants and fruity flavor.
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Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, gluten free, vegan, vegetarian
Servings: 4
Calories: 605kcal
Author: Nick Quintero

Ingredients

For Oatmeal Crust and Crumble Topping

For Blueberry Filling

  • 1 ½ cups fresh blueberries
  • 2 tablespoon NOW Foods Monkfruit Sweetener
  • 1 teaspoon cornstarch

For Serving

  • 2 cups unsweetened vegan yogurt So Delicious
  • 6 kiwi peeled and chopped

Instructions

  • Soak flaxseed and water mixture for 5 minutes to thicken.
  • Pulse 1 cup of oats in a food processor until finely ground. Combine ground oat flour, remaining whole oats, flax/water mixture, coconut oil, monk fruit sweetener, vanilla extract and salt in a medium mixing bowl. Mixture should be moist and stick together when squeezed.
  • Press 1 ½ cups of oat mixture into the bottom of a loaf pan with parchment paper overlapping sides.
  • Combine blueberries, monk fruit sweetener and cornstarch in a separate bowl. Lightly mash blueberries to release juice and stir to coat blueberries in sweetener and cornstarch.
  • Pour blueberries over oat crust. Sprinkle remaining oat mixture over blueberries. Press crumble to adhere to the blueberry layer. Bake for 35-40 minutes. Cool completely at room temperature before slicing into 8 small bars.
  • Add 2 bars to large compartments of 4 white meal prep containers. Divide yogurt and kiwi between remaining smaller compartments.

Video

Notes

Macros include sides. 

Nutrition

Calories: 605kcal | Carbohydrates: 82g | Protein: 8g | Fat: 29g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan Blueberry Breakfast Bars

Philly Cheesesteak Breakfast Casserole

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If you're a Philly Cheesesteak fan and wish you could eat it morning, noon, and night - we've got you covered for breakfast! You don't have to be a cheesesteak fan to enjoy our Philly Cheesesteak breakfast casserole, but you may become a fan after making this meal prep recipe! This easy breakfast casserole is protein-packed, convenient goodness for those busy mornings or brunch on a lazy Sunday.

Philly Cheesesteak Breakfast Casserole

This cheesy casserole takes everything you love about Philly cheesesteak and turns it into a low-carb breakfast recipe that satisfies hunger with plenty of protein! 

How long will Philly Cheesesteak Breakfast Casserole last for?

Our easy breakfast casserole will last for 3 to 4 days in the refrigerator. You can divide the breakfast casserole up into airtight containers or ziplock bags. 

Can Philly Cheesesteak Breakfast Casserole be frozen?

Yes, you can freeze Philly Cheesesteak breakfast casserole for up to 3 months. Store your breakfast casserole leftovers in heavy-duty freezer bags for optimum freshness.

Philly Cheesesteak Breakfast Casserole

Philly Cheesesteak Breakfast Casserole Ingredients:

  • 8 oz. 96% lean ground beef  
  • 2 cups sliced white button mushrooms  
  • 1 cup chopped bell pepper  
  • ½ cup chopped white onion  
  • 1 teaspoon dried Italian seasoning 
  • ¼ teaspoon garlic powder  
  • 4 large eggs   
  • ⅔ cup liquid egg whites  
  • ⅔ cup shredded provolone cheese  
  • ½ teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  

For Serving 

  • 2 cups sliced persimmons  
Philly Cheesesteak Breakfast Casserole

How do you make Philly Cheesesteak Breakfast Casserole?

Our easy breakfast casseroles are meant to be, well, easy! This Philly Cheesesteak breakfast casserole looks mouth-watering but mouth-watering and Instagram-worthy breakfast casseroles like this don't have to take a lot of time and energy to make. Once you cook the ground beef and vegetables, your oven does the rest of the work. Just like that, you have a nutritious and delicious breakfast casserole in one hour!

Philly Cheesesteak Breakfast Casserole

First things first, start with cooking your ground beef. Heat the beef in a medium skillet over medium heat and use a spatula to break it into small pieces. Continue to cook the ground beef for 5 minutes, and then stir in bell peppers, onion, mushrooms, Italian seasoning, and garlic powder. Let everything cook for another 10 minutes, giving it some love with an occasional stir. While you're watching the beef mixture, preheat your oven to 350 degrees. When the beef finishes, find a 9x9 baking pan and spray it with cooking oil. Then, whisk your eggs, egg whites, sea salt, and black pepper in a medium mixing bowl. Get your prepared ground beef and vegetable mixture and stir it into the egg mixture with cheese. Pour the entire casserole mixture into your lightly greased pan and place it in the oven to bake for 30 to 35 minutes. Now you've got Philly Cheesesteak breakfast casserole - how exciting!

Philly Cheesesteak Breakfast Casserole

How to portion Philly Cheesesteak Breakfast Casserole?

Make sure you let the casserole cool for 5 to 10 minutes before slicing it into 4 squares. Place one square into each of the four dual-compartment meal prep containers. Add persimmons in the other compartment for a complete breakfast or brunch. 

Philly Cheesesteak Breakfast Casserole

More easy breakfast casserole meal prep recipes:

Philly Cheesesteak Breakfast Casserole

Other tips for making Philly Cheesesteak Breakfast Casserole:

  • Use a 9x13 pan for more single servings. 
  • You can refrigerate the egg and beef mixture for 2 to 24 hours before baking if you have time to do so.
  • Pair Philly Cheesesteak breakfast casserole with other fruit, bread, French toast, muffins, pancakes, potatoes, or more meat. 
  • You can add potatoes if your diet permits it. 
  • Drain excess grease from the beef before mixing with the eggs.
Philly Cheesesteak Breakfast Casserole

Philly Cheesesteak Breakfast Casserole

This cheesy casserole takes everything you love about Philly cheesesteak and turns it into a low-carb breakfast recipe that satisfies hunger with plenty of protein!
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Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Course: Breakfast, brunch
Cuisine: American
Diet: Gluten Free
Keyword: breakfast, brunch, cheese, eggs, gluten free, high protein, Steak
Servings: 4 meals
Calories: 338kcal
Author: Nick Quintero

Ingredients

  • 8 oz. 96% lean ground beef
  • 2 cups sliced white button mushrooms
  • 1 cup chopped bell pepper
  • ½ cup chopped white onion
  • 1 teaspoon dried Italian seasoning
  • ¼ teaspoon garlic powder
  • 4 large eggs
  • ⅔ cup liquid egg whites
  • ⅔ cup shredded provolone cheese
  • ½ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For Serving

  • 2 cups sliced persimmons

Instructions

  • Heat ground beef in a medium skillet over medium heat. Use a spatula to break beef into small pieces. Cook uncovered for 5 minutes. Stir in bell peppers, onion, mushrooms, Italian seasoning, and garlic powder. Cook 10 minutes longer stirring occasionally. Turn heat off and cool mixture for 5 minutes.
  • Preheat oven to 350F and lightly grease a 9x9 baking pan with cooking spray. In a medium mixing bowl, whisk together eggs, egg whites, sea salt, and black pepper. Stir in ground beef and vegetable mixture. Stir in cheese.
  • Pour mixture into the pan and bake for 30-35 minutes. Cool at room temperature for 5 minutes before slicing into 4 squares. Place 1 piece in large compartments of 4 MPOF teal containers. Divide persimmons between the small compartments.

Video

Nutrition

Calories: 338kcal | Carbohydrates: 21g | Protein: 32g | Fat: 13g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Philly Cheesesteak Breakfast Casserole

10 Delicious Recipes with Nut Butters

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Recipes with nut butters are hard to ignore these days! Nut butters can add so much to sauces, dressings, baked goods, and protein/energy balls.

Peanut butter is the gateway nut butter of most of our childhoods, right? But these days? The world's gone nutty for nut butters lately! Sorry, we couldn't resist a good food pun.

That's because nut butters are a great source of healthy fats, protein, nutrients, antioxidants, minerals, magnesium, and flavor. And they happen to taste great, too. These days, nut butters come in a variety of options such as almond, cashew, pecan, hazelnut, walnut, and pistachio butter which yes, is as expensive as it sounds! Some companies, such as Target and Trader Joe's, even sell mixed nut butters with chia and flax seed in them, too, for a super healthy spread.

Suffice to say, you can substitute any nut butter in these recipes. Got lots of almond butter on hand? Go ahead and use it! Not sure why you bought that hazelnut butter? Try it out in one of these recipes with nut butter. We have put together a list of recipes with nut butter, if you're looking for new and creative ways to use them.

Keto Peanut Butter Cookies

These cookies have just four ingredients that happen to be gluten-free, vegan-friendly and keto-friendly (we know this sounds like an oxymoron!). They are super simple to make and scrumptious-you'll love this healthier take on classic peanut butter cookies.

(Carbs: 19g - Protein: 8g - Fat: 16g)

Peanut Butter Cheesecake Cups

Peanut Butter Cheesecake Cups are gluten-free, keto-friendly, low-carb and low-sugar, and utterly delicious. They only look fancy; they're actually pretty easy to make.

(Carbs: 22g - Protein: 10g - Fat: 21g)

Nutty Peanut Noodles

Creamy, delicious, and gluten-free, these peanut noodles are awesome warm or cold!

(Carbs: 64g - Protein: 10g - Fat: 25g)

Peanut Butter Chocolate Muffins 

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

(Carbs: 47g - Protein: 25g - Fat: 34g)

Protein Almond Butter Cups

What's better than a peanut butter cup? An almond butter cup that is amped up with protein and finished off with a dark chocolate layer! This easy recipe comes together with just four ingredients. 

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

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond flour and coconut flour, and served with a cool crunchy slaw, and creamy almond butter dipping sauce. It'll be your new favorite recipe with nut butter!

(Carbs: 13g - Protein: 49g - Fat: 22g)

Savory Almond Butter Chicken Thighs

This savory almond butter chicken thigh recipe is a one-pan meal that is full of flavor. The recipe is low in carbs and high in protein, and a touch of a low glycemic sweetener adds a sweet taste with a sugar spike.

(Carbs: 21g - Protein: 26g - Fat: 33g)

20-Minute Paleo Thai Almond Butter Turkey Meatballs

These Thai Almond Butter Turkey Meatballs are a combination of lean ground turkey with a sweet & savory Thai-inspired sauce. Baked to juicy perfection. Gluten-free and low carb.

(Carbs: 10g - Protein: 36g - Fat: 19g)

Chocolate Almond Butter Bark

Sugar-free chocolate almond butter bark that's low-carb friendly, vegan, and paleo. This nutritious dessert or snack is packed with antioxidants and healthy fats.

(Carbs: 27g - Protein: 15g - Fat: 29g)

Keto Cashew Cheesecake Bites

These 3 ingredient Cashew Cheesecake Bites make an irresistibly tasting high-protein, high-fat snack. Lightly sweetened with cinnamon and they won't derail your keto diet.

(Carbs: 6g - Protein: 5g - Fat: 17g)

11 Best Chili Recipes

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Chili is one of the best comfort foods, easy to make, and keeps well-preserved for days. Although the origins of chili are hotly debated, most modern chili recipes have their origin in modern Texas down through the Southwestern US and Mexico. According to the International Chili Society, chili is a uniquely American culinary creation. With influences from many cultures and regions, you will find a variety of meat-based chili, bean-based chili, and a mix of the two. The vast majority of these recipes will also include onion, peppers, and spices, and put an emphasis on slow cooking, pressure cooking, and letting the chili rest as it naturally enhances the flavors. After much searching and consideration, we have prepared our 11 best chili recipes for you to try!

Pro Tip: if your chili is a little too watery, try to thicken your chili...

How to Thicken Chili:

One way to thicken chili is to make a cornstarch slurry. To do that, Mix 1 tbsp. of cornstarch and cold water together, stirring well to remove any lumps. Then, stir the slurry into your chili and let it simmer for another 10 minutes to fully thicken.

Note: Cornstarch isn't the only way to thicken chili. You can also use flour, cornmeal, or masa harina as a cornstarch substitute.

Easy Chili Recipes for Meal Prep:

Instant Pot Steakhouse Chili
Protein 48 grams - Carbohydrates 31 grams - Fat 26 grams

White Chicken Chili
Protein 44 grams - Carbohydrates 14 grams - Fat 14 grams

10-Minute Chili
Protein 24 grams - Carbohydrates 12 grams - Fat 18 grams

Crockpot Pumpkin Chili
Protein 35 grams - Carbohydrates 31 grams - Fat 21 grams

Classic Chili
Protein 25 grams - Carbohydrates 34 grams - Fat 11 grams

Beef Chili
Protein 24 grams - Carbohydrates 38 grams - Fat 14 grams

Vegetarian Chili
Protein 11 grams - Carbohydrates 38 grams - Fat 7 grams

Boilermaker Tailgate Chili
Protein 31 grams - Carbohydrates 55 grams - Fat 30 grams

Debdoozie's Blue Ribbon Chili
Protein 27 grams - Carbohydrates 25 grams - Fat 31 grams

Flatlander Chili
Protein 21 grams - Carbohydrates 23 grams - Fat 20 grams

Healthy Turkey Chili
Protein 32 grams - Carbohydrates 47 grams - Fat 4 grams

11 Surprising Things You Can Air Fry

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So many surprising things you can air fry. Eggs. Chickpeas. Ravioli. Cookies. Yes! Read on!

Air fryers are one of the most cost-effective and energy-efficient tools for the modern kitchen, making general cooking and meal prepping extremely easy without losing any flavor. There are a ton of videos online and on social media, like TikTok and Instagram, showing surprising things that can be cooked in an air fryer. Some of those are fake, but some are extreme time savers! What may take an oven close to an hour using other methods can sometimes get the job done in minutes in an air fryer-and without sacrificing moistness or crispiness.

Table of Contents

We have put together a list of 11 surprising things you can air fry for you and your family to enjoy!

"Boiled" Eggs

Quick and easy "boiled" eggs! Just puncture, cook for 9 minutes for medium or 12 for hard. Transfer the eggs to an ice bath for 10 minutes. Then, crack, peel, and season!

(Carbs: 1g - Protein: 6g - Fat: 5g)

Asian Salmon

This quick marinating air fryer salmon cooks up crisp on the outside with a moist, flaky center that's foolproof and ready in 12 minutes. Use your oven for potatoes or other roasted veggie to serve with!

(Carbs: 57g - Protein: 37g - Fat: 21g)

Chicken Parmesan

Enjoy the crispy golden flavor of chicken Parmesan without frying in oil! The chicken is coated in Italian herbs and gluten-free breadcrumbs before air frying for a restaurant-style dinner.

(Carbs: 28g - Protein: 32g - Fat: 18g)

Apple Chips

Turn fresh apple slices into chips without any oil! The air fryer uses just enough heat and air to gently dehydrate slices, perfect for dipping in creamy honey-cinnamon fruit dip.

(Carbs: 30g - Protein: 3g - Fat: 5g)

Zucchini Chips

These crispy and delicious zucchini chips are made using a simple and straightforward process that involves thinly slicing zucchini and cooking it in an air fryer.

(Carbs: 22g - Protein: 8g - Fat: 31g)

Cinnamon Sugar Chickpeas

These crispy air-fried cinnamon-sugar chickpeas are ready to eat in under 30 minutes. Eat them on their own, or pair them with cheese, jerky and raw almonds to create a salty-sweet snack box that satisfies!

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

Homemade Pop Tarts

The whole family will love these handheld treats, which are super easy to make. Kids can even help. Using premade pie dough speeds up the process even more.

(Carbs: 114g - Protein: 8g - Fat: 35g)

Chocolate Chip Oatmeal Cookies

Chewy, moist, delicious homemade cookies that are super easy to make. No need to wait for the oven to warm up to make this fantastically delicious recipe.

(Carbs: 13g - Protein: 2g - Fat: 5g)

Crispy Ravioli Puffs

Crunchy toasted ravioli is a simple Italian appetizer, breaded with Parmesan cheese and breadcrumbs. Serve with some homemade or store-bought marinara sauce for dipping. 

(Carbs: 42g - Protein: 12g - Fat: 16g)

Mexican Street Corn

Air Fryer Mexican Street Corn On The Cob, also goes by the name elotes and may become your new favorite corn dish. It takes only 10 minutes and is loaded with creamy delicious chili and cotija cheese sauce, then topped with fresh cilantro.

(Carbs: 42g - Protein: 28g - Fat: 45g)

Quiche

Quiche happens in 10 minutes in the air fryer. This means you can have something fancy on a weekday m morning and not slave over the oven!

(Carbs: 18g - Protein: 21g - Fat: 58g)

Kofta Kebab Meal Prep

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Kofta Kebab Meal Prep takes the best aspects of meatballs and turns them into an easy meal prep served with pita, hummus, and tzatziki!

Here at MPOF, we're human, too. And this means, among other things, that naturally we are no different than our ancestors in our love for meatballs. (What? You don't believe us? Ask people in your family!) 

Therefore, it's intergenerational love that brings you today's kofta kebab meal prep recipe. And gosh darn, is it ever tasty! This dish combines the two iconic Middle Eastern culinary traditions of kofta and kebabs together in a combination that is doubly delicious!

Kofta Kebab Meal Prep

What is Kofta?

Well, meal prep fam, Oxford Dictionary defines it as, "a savory ball made with minced meat, paneer, or vegetables." In general, though, kofta is a traditional food most commonly made from an amalgam of beef and lamb and can most commonly be found in the cuisine of the Middle East and some Mediterranean countries. Basically, kofta is a kind of meatball! And the tradition of adding heat to meat? Well, that transcends human history in a completely ubiquitous way, friends. Meatballs have been a beloved staple food for many hundreds of thousands of years, and they transcend most every culinary cultural boundary we can think of. Truth!

Kofta Kebab Meal Prep

What Are Kebab's Macros?

This kebab meal prep recipe also delivers in the way of nutritional value! Containing 21g of protein, 1g of fiber, and 27.5g of fat per single serving, our keto readers will find that this kebab meal prep is nothing to shake a stick at (or meat on a stick, for that matter)! We love the fact that it's paleo and Whole30-compliant, too, so our readers on these diet plans won't get the short end of the stick, should they decide to make these kebabs for their weekly prepped meals. (OK, we'll stop now with the sticky puns!)

Kofta Kebab Meal Prep

Kofta Kebab Meal Prep Ingredients

  • ½ cup chopped yellow onion
  • 3 garlic cloves
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 2 tablespoons fresh cilantro
  • ½ teaspoon ground coriander
  • 1 tablespoon fresh mint leaves
  • ½ teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground paprika
  • 2 teaspoons grapeseed oil, or vegetable oil
  • 1 pound ground beef chuck (80% lean meat, 20% fat)*
Kofta Kebab Meal Prep

How to Make Kofta Kebab Meal Prep

This prep all starts by bringing together the beef and spices. Start by bringing the garlic and onion with the spices in the food processor, along with a little bit of the ground meat. Then it all gets combined in a bowl and you form it into these long patty-like shapes that fit nicely over the skewers that you've been soaking for about 20 minutes or so (this is so they don't burn when you pop them on the grill, naturally!). These will rest in the fridge once you've formed them, and then you can fire up the grill!

How to Store and Serve Kofta Kebab Meal Preps

These can go right into the containers once you've cooked them, along with some pita, cut up veggies, and maybe even some tzatziki, which you can make with a little garlic, plain yogurt, dill, and chopped cucumbers, or you can buy already prepped. It's a great contrast to the gently spiced meat. They'll keep in the fridge for 4 to 5 days, and you can also very easily freeze the kofta. Just wrap it tightly and put in a zip-close bag you've labeled with the contents and the date. Reheat from frozen in the oven or defrost in the fridge first for optimal taste! They'll keep in the fridge for 3 to 4 months.

You can eat this meal prep at room temp or even reheat it if you want, but that's up to you. We kind of like this at room temperature or even a little cold.

Serve alongside hummus, if you want, or a small fattoush salad or other salad with a zippy red wine vinaigrette. A bulgur wheat salad such as tabbouleh would taste great here, too.

Substitutions and Customizations

By the way, if you want a more traditional flavor for your fare, you can absolutely incorporate ground lamb with the beef, and you'll still get all the nutritional benefits!!

More Middle Eastern-Inspired Meal Preps to Love!

Kofta Kebab Meal Prep
Keto Kebab Meal Prep
Kofta Kebab Meal Prep

Kofta Kebab Meal Prep

These kofta kebabs are made with ground beef and seasoned with an assortment of spices. It is best served alongside tzatziki or hummus.
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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: Main Dish
Cuisine: Mediterranean
Keyword: Beef, Meal Prep
Servings: 8 skewers
Calories: 340kcal
Author: Nick Quintero

Ingredients

  • ½ cup yellow onion chopped
  • 3 cloves garlic
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tbs fresh cilantro
  • 1 tbs fresh mint
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon ground turmeric
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground paprika
  • 2 teaspoon grapeseed oil or neutral oil of choice
  • 1 pound ground beef we used 80/20

Instructions

  • If using wooden skewers, soak in water for 30 minutes
  • In the bowl of a food processor fitted with a blade attachment, pulse together onion, garlic, salt, pepper, cilantro, mint, cumin, coriander, turmeric, cinnamon, paprika, and oil. Scrape down the sides of the bowl as needed to ensure thorough mixing. Add about 2 tablespoons of ground beef. Process until spice mixture resembles a thick paste.
  • Transfer spice mixture to a large bowl with remaining ground beef. Use your hands to gently combine ingredients together.
  • Divide spice-meat mixture into 8 equal portions. Shape each portion into an oblong. Gently flatten with your palm and mold around a wooden skewer. Finish by lightly pressing it flat. Arrange on a baking tray. Repeat with remaining portions. Let chill in the fridge for 20 minutes or 10 minutes in the freezer.
  • Preheat the grill for medium-high. Lightly brush oil over grill grates. Alternatively, use a cast-iron skillet over medium heat. Cook kofta kebabs for 4-5 minutes on each side until browned.
  • Serve warm with pita bread (or flatbread), bulgar, hummus, and/or tzatziki sauce (optional)
  • NOTE: Ground lamb or a mixture of ground lamb and ground beef can be used.

Notes

WW Smart Points= Green:9  Blue:9  Purple:9
__
Nutrition for 1 out of 4 servings (1 serving = 2 skewers)
21g Protein | 4.5g Carbs | 27.5g Fat | 1g Fiber | 340 Calories

Nutrition

Serving: 1meal | Calories: 340kcal | Carbohydrates: 4.5g | Protein: 21g | Fat: 27.5g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Meet Danica from Kale and Carrot Sticks

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Hi everyone! We recently met Danica, from Kale and Carrot Sticks, and were so moved by her story that we wanted to share it with all of you. Danica has an amazing personality and she only hopes that her story can encourage people to choose to be well. We're sharing excerpts from her story in this post, but you can find the full story here.

"That's when binge eating took over my life. I went back to work and would make it through my day just fine, but then as I saw the clock ticking down to the end of my shift, I'd start dreaming about what I would binge on that night. Would it be cookies tonight? Or donuts? Or maybe both? I was binging every single night. I felt like I lost so much of myself and my purpose on this planet..." - Kale and Carrot Sticks

Danica from Kale and Carrot Sticks
Danica from Kale and Carrot Sticks

I'll never forget the first time I binged. It was in 2013 after a huge fight with my dad, and I didn't know how to deal with what we were fighting about so I turned to food. It was basically an isolated incident, but I found myself turning to binge eating again the next year after a breakup that really shook me. That's when I told my Nana about what was happening. Opening up to her and letting her in was the key factor in how I stopped the first time.

Then what happened?

Nana was so much more than "just a grandparent". She was my best friend, my third parent, my biggest cheerleader, my entire world. Things started to change with Nana last March. She kept saying how she felt very tired, and anyone who knew her knows that was not normal for her. Then in April I got a call at work that I needed to bring Nana to the doctor immediately, and we heard those three words you never want to hear: "you have cancer". The doctors told us we had time, maybe even a couple of years… but my gut told me that wasn't the case.

I binged again for the first time in almost a year on Mother's Day. All Nana wanted to do was lie on the couch, and it was torture to watch the most important person in my life decline so rapidly. Nana decided to take a nap that afternoon, so I went into my room and saw all the food that various companies had sent me recently… and I binged. Hard.

I lost complete control and didn't stop eating until there was literally nothing left except some GoMacro bars. I didn't even want to eat half the things I was eating, but I was so tired of feeling everything I had been feeling. I was sitting on the floor shaking, completely in shock at what I had just done to myself. I had to get out of my room so I went back into the living room and saw Nana was awake. When I sat down next to her, she took one look at me and said: "you did it, didn't you?" She knew.

I started sobbing, and she put both her arms around me and started crying too. We sat there crying silently in each other's arms for a few minutes until she pulled away a little and said: "I don't want you doing this to yourself because of me." She wiped my cheek and told me she loved me.

15 days later, I held my sweet Nana in my arms and looked into her beautiful brown eyes as she took her last breath and said her last words: "I love you".

That's when binge eating took over my life.

This went on for months. I quickly gained 27 pounds from the daily binges. I kept hitting what I thought was rock bottom, only to prove to myself I could fall down even lower. Even health scares weren't enough to get me to stop binge eating. I was spiraling so out of control that I really thought I would stay in this vicious cycle forever.

But then something happened the day after Christmas that showed me I needed to get help for myself. I was reading my Nana's journal she kept after she lost her husband in 1970. I read it from time to time because it makes me feel close to her. I turned to a page I didn't remember reading before, and the words that filled it changed my life:

"I am aware that at every moment I can choose between wellness and illness. This fact will be firmly remembered and remain a part of my consciousness at all times. I choose to be well. My choice will be from this moment on and have its positive effect on my being. I am from this moment beginning to feel the beneficial effects of this choice to be well. I see clearly that my health depends largely on my attitudes, and that I can, and do, choose my attitude. I choose to be well."

And that helped?

I had my last binge on April 11, 2007. Nothing about that binge made me feel like it would be the last one. But it was, and it will continue to be, because of a conversation I had two days later. The trainer I had been working with for a year and a half was transferring to a different gym, and I told him I wanted to take a break from training once he left. I just felt like I couldn't tell him why because I felt so guilty and ashamed of myself. I didn't want him to be as disappointed in me as I was. But I finally broke down and texted him about it, and I ended up explaining my struggle with eating to him over the phone.

That phone call really changed things for me because it was when I finally told the last person I was hiding this from. I could write about my eating disorder for tens of thousands of people to read on Instagram, but I couldn't bring myself to tell the last person I needed to tell.

So when I hung up that phone call, I felt the weight and the shame from my binge eating finally lift. I felt lighter. I felt like I'm capable and strong enough to get past this. I felt happy for the first time in a long time. And I felt like I don't need to eat like this ever again.

Danica's from Kale and Carrot Sticks story on binge eating

And I haven't since then.

It hasn't been that long since I last binged, but I am so proud to be in recovery now. My journey with food has been one hell of a ride, and I'm definitely not ashamed of it anymore. Ever since that last binge, all I have done is choose my wellness. Everything in my life has become so much clearer since I stopped choosing the things that make me feel unwell.

Related: Intuitive Eating - How to Get Started

What is one of the biggest things that helped you?

One of the biggest things that has helped me make these choices and continue down this path of recovery is getting serious about my meal prepping again. I commute 70 miles round trip for work, so meal prep is crucial for me.

It helps me choose wellness throughout the day: I have a nutritious breakfast when I'm rushing out the door early in the morning, I have a balanced, healthy lunch at work instead of scrounging for the best option at the commissary. And after a long day and long drive home, I have a fridge stocked with prepped meals waiting for me. When I was in the depths of my binge eating, I often stopped at the store on the way home to buy boxes of cookies and donuts for a binge.

But now I don't make that stop; I go straight home for my prepped dinner. Meal prep is not about restriction or deprivation, because I truly enjoy every single meal I eat. It's just about being ready with better options when an urge to binge comes your way. Meal prep has taken so much power away from my triggers to binge. It's been a total game changer.

Kale and Carrot Sticks Quote

Give our readers some personal advice:

One of the best pieces of advice I could give to anyone struggling with binge eating is to be prepared. I've found that sometimes the process of getting ready for a binge can give you a very similar high as the actual binge.

But if you're prepared with healthy options, you can simply cut out that temptation to binge. I've often told myself "no, you don't need this because you have food waiting for you at home." Sometimes you just have to talk yourself through it and remind yourself that you have food that makes you feel well already waiting for you.

I'm not saying you have to say no to your favorite treats for the rest of your life. But while your triggers are still intense, you may just have to stick to your plan you've made for yourself by meal prepping. Trust me, you will feel so empowered and so proud of yourself after you fought off your trigger!

What can we do to take action now?

If you're struggling with binge eating, please know you aren't alone. Please don't feel ashamed and please don't turn to drastic measures to "un-do" what you think a binge did to you. You can make it to the other side of this if you choose your wellness over your triggers. Trust me, I know it's incredibly difficult. But I'm also learning that it can be done. You have the power to make those decisions to get there. And I am right there with you every step of the way.

Choosing to be well,

Danica - Kale and Carrot Sticks

-- Thank you so much for taking the time to read Danica's story. She is truly an inspiration and has overcome something that millions of people struggle with. Please head over to her Instagram page and say hello!

Related Article: Have you looked into Intuitive Eating?

intuitive-eating-meal-prep-on-fleek

Inspired by this interview? Here are a few more Expert Interviews on Meal Prep on Fleek:

  1. Mark Sisson - Mark's Daily Apple and Primal Blueprint
  2. Beneil Dariush - UFC Lightweight Fighter
  3. Alexia Clark - Fitness Model and Athlete
  4. Melissa Rifkin - Registered Dietitian
  5. Dana Angelo White - Registered Dietitian, Sports & Nutrition Coach

Simple Ways to Get More and Better Sleep

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Wondering how to get more sleep. So many of us feel this way, but how do we get more and better sleep? It has to do with sleep hygiene.

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Sleep is the foundation of our health. It has been said that if the power of sleep were sold in a pill, it would be banned as a performance-enhancing drug. Getting high-quality shuteye improves countless aspects of your daily life. Some examples include your body composition, cognitive abilities, mood, and performance in sports and at the gym. It's not an exaggeration to say that it improves countless bodily functions, and more sleep benefits are continually being discovered. 

Chances are, I'm not telling you anything you don't already know. You see, sleep has recently been getting a lot of praise for its health benefits in our lives. Plus, we know we feel better when we sleep well, right? 

So what's the problem? Why can't we get sleep well?

The answer is pretty straightforward, and also probably not a surprise. For most of us, it's our busy lives. Whether that is work or school, picking up the kids from practice, making dinner, having a social life, going to the gym, or simply wanting to have a moment to relax at the end of the day watching Netflix or scrolling on TikTok. 

How Much Sleep Is Enough?

The common recommendation for hours of sleep for adults is seven to nine hours. One thing to note here is that is time slept, not simply time spent in bed, and for some of you restless sleepers that certainly makes it more difficult to get enough sleep. Even if you feel like you sleep soundly through the night, there's a good chance you need to subtract a minimum of about 30 minutes to an hour from the time you went to bed to the time you woke up to find the amount of time you actually spent asleep (unless you have a device that measures that for you). 

Getting seven to nine hours of sleep can feel like a long time, and maybe difficult to pull off, especially when you consider it's more likely we're spending eight to 10 hours in bed. While this is the number to shoot for it is important to remember that sleep quality is often as important, if not more so, than quantity. Now, we're not suggesting that you get four really awesome hours of sleep and call it a night; we're saying it's important to not only get more sleep, but better sleep. 

RELATED: How to Sleep Better: Tips and Tricks

How to Improve Your Sleep

Make sure your room is cool at night

Turn that AC on or open a window if the temperature outside is just right. You ideally want your room to be somewhere between 65 and 68 degrees Fahrenheit. When you go to bed, your body cools itself in order to fall asleep. By keeping your room cooler, you make it easier to fall asleep and stay asleep throughout the night. 

Limit blue light before bed

Blue light, which typically comes from our phones, laptops, and TVs, keeps our brain alert. By viewing blue lights late at night, our brain is stimulated and has a harder time getting quality sleep at night. One thing you can do is turn off the blue light on your phone, but more importantly, avoid screens at least an hour before bed. Spend the time reading, taking a bath, or doing something else that helps you wind down before bed. 

Set a schedule

This one can be difficult, but it is so important. Establish a consistent schedule: go to bed around the same time every night and wake up around the same time every morning. It is important your body knows when it can expect to rest in order to recover well and develop a consistent rhythm. You will begin to find you become tired at the same time each night, and may even begin to wake up without an alarm. 

These bits of habits and hygiene should help improve your sleep, but what about getting more of it? How do you pull that off?

RELATED: 5 Reasons Exercise Will Change Your Life

How to Get More Sleep

Getting more sleep is not necessarily a question for science. It's more about time management. Getting more sleep requires a bit of sacrifice. The important thing to note, though, is that the sacrifice is always worth it because of the improvement of your overall health. 

Maybe this looks like one hour less of Netflix each night. Or maybe you decide that you are going to go to bed at 10 pm on weekends instead of 2 am. Maybe you find yourself spending a lot of time cooking dinner each night and that makes it take longer to get to bed. (We can help with that! Consider meal prepping during the weekend to save time and make these Easy Meals to Meal Prep This Week.)

The bottom line? Prioritizing sleep is crucial for not only your short-term health but your long-term health as well. While life certainly can get in the way, try and minimize those instances. Your future self will thank you. 

Just as with nutrition and exercising, the goals around sleep aren't about achieving perfection. It's about making different choices and creating good habits that can change your sleep. And your life!

Feel free to reach out with any questions or leave a comment below. We would love to hear from you about your sleep struggles and questions. In the meantime . . . . Sweet dreams!

15 Best Pasta Meal Prep Recipes

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Pasta meal preps are something we can never get enough of around here. These are our favorites for meal prepping.

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Pasta is one of the best comfort foods, and it makes for easy, low-cost, meal prepping. Technically, pasta is made from a dough of flour, eggs, and water that can be run through an extruder and turned into different shapes (dried pasta) or rolled out and cut into different shapes and thicknesses, whether it's pappardelle or ravioli.

You can make noodles out of other things, too, such as zucchini, but for this list, we are presenting you with a more straightforward and traditional version of the word "pasta," with a few modern touches. Of course, Dad would say, "A fake noodle is just an impasta!" Ok, ok, that's the only corn in this meal prep recipe list! Here are our 15 best pasta meal prep recipes. Never run out of ideas again! And of course, feel free to substitute a gluten free/plant-based pasta if need be.

Arugula Pesto Pasta 

A bright mix of delicious greens and pasta, covered in Parmesan cheese and some olive oil, this healthy option is a tasty pasta meal prep. (Use nutritional yeast to make it vegan!)

(Carbs: 62g - Fat: 15g - Protein: 28g)

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

Slow Cooker Beef Ragu Pasta

This dish is savory and rich in flavor, consisting of chewy pasta with a slight tangy bite, meaty goodness. It's a pasta meal prep your family will want again and again.

(Carbs: 44g - Fat: 12g - Protein: 40g)

Red Pepper and Parmesan Quinoa Pasta 

Creamy with a delightful red pepper crunch throughout, this pasta recipe is livened with garlic and fresh basil.

(Carbs: 63g - Fat: 29g - Protein: 36g)

Mediterranean Pasta Bake

This surprisingly quick and easy recipe is not only extremely tasty but also affordable! It gets all of the macros as well as being full of flavor with chunks of sirloin. There's no chance of being hungry two hours later!

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

One Pan Baked Pasta Primavera

Cooking in a single pan makes this pasta dish super easy to make, and the combination of vegetables and complementary flavors makes this an instant favorite.

(Carbs: 53g - Fat: 27g - Protein: 24g)

Caprese Pesto Sausage Pasta

Did you know it's pronounced, "kuh pray zay?!" This delicious and nutritious meal of an Italian classic takes only around 15 minutes to make and uses only one pot. It'll be a reliable pasta meal prep for when you need a meal quickly without the hassle of cleaning up too much.

(Carbs: 49g - Fat: 34g - Protein: 33g)

20-Minute Chicken, Lemon, Broccoli, Pasta Skillet 

Another quick and easy pasta dish that takes around 20 minutes to make, but will last for days for your meal-prepping needs. Vibrant lemon zest, minced garlic, and healthy broccoli make this pasta bowl a favorite for many families.

(Carbs: 81g - Fat: 19g - Protein: 44g)

Italian Sausage Pasta Salad

This dish mixes salad with pasta, making it a fantastic lunch meal on the lighter side. You get the nutrients but without that heavy feeling you can sometimes get from eating pasta.

(Carbs: 39g - Fat: 31g - Protein: 37g)

Cold Chicken Soba Noodle Salad

Tasty, crunchy, playful, and vibrant, this cold soba noodle dish brings tons of flavors to the forefront. Adding cilantro and a squeeze of lime will also bring out more of the nutty notes.

(Carbs: 53g - Fat: 6g - Protein: 37g)

Popcorn Chicken with Rice Noodles and Gochujang Sauce

This Korean-inspired noodle dish is sweet, spicy, and absolutely savory! It may remind you of some of the popular Asian takeout dishes, but with a deeper flavor profile and less grease.

(Carbs: 50g - Fat: 23g - Protein: 18g)

Beef Lasagna Casserole 

Boasting tons of flavor and fun pasta shapes, you'll love this easy and gluten-free twist on the classic beef lasagna!

(Carbs: 58g - Fat: 26g - Protein: 48g)

Chicken Penne with Asparagus and Pistachios

This high-protein pasta bowl comes with chickpeas, pistachios, and chunks of chicken-giving it plenty of fiber and protein. It is creamy and delicious and takes about 20 minutes to make.

(Carbs: 69g - Fat: 21g - Protein: 59g)

One-Pan Mushroom Tetrazzini 

Vegan and filled with cremini mushrooms, which are a superfood, this dish offers health benefits as well as plenty of flavor!

(Carbs: 58g - Fat: 30g - Protein: 24g)

Baked Ziti

This delicious classic is always a hit, and can be spiced up with crushed red peppers or cooled down with plenty of Parmesan. Creamy, soft bites, with a perfectly acidic and tangy tomato sauce.

(Carbs: 58g - Fat: 25g - Protein: 28g)

Jo Mama's World-Famous Spaghetti 

You'll have to try this tasty dish to see how well it lives up to its name! This take on classic spaghetti and meat sauce is out of this world.

(Carbs: 50g - Fat: 26g - Protein: 30g)

30-Minute High-Protein Pasta and Broccoli Meal Prep

Craving a hearty, high-protein meal that comes together in just 30 minutes? This Pasta and Broccoli Meal Prep is not only packed with protein and flavor but also incredibly easy to make-all in one pan!

High Protein Pasta Meal Prep Dinner

10 Minute Chili Meal Prep

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It doesn't get any easier than this! Keeping a recipe on hand for 10 Minute Chili Meal Prep makes for a fast and easy Sunday meal prep, a quick 10-minute weeknight dinner or even a fast game day meal. Paleo. Gluten-free. Whole30. 

10 Minute Chili Meal Prep

The name says it all. 10 Minute Chili Meal Prep. Could it get any easier? This recipe is done within minutes, but still packs in all of the delicious flavors from the beef and seasoning of a chili that slow cooked for hours. 10 Minute Chili Meal Prep is the best recipe for when you just don't feel like cooking or hate cooking!

This recipe is whole30, paleo, gluten-free, low carb and has options for vegan/vegetarian too! To make this staple 10 Minute Chili recipe vegetarian or vegan-friendly, just swap the ground beef for steamed lentils, black beans, chickpeas or your favorite soy crumbles.

Serve this hearty recipe with zucchini noodles to keep it low-carb and paleo friendly, with pasta or brown rice for a hearty meal or even use it to make chili hot dogs, top nachos on game day or eat as is! Our personal favorite, a baked sweet potato filled with a big serving of this 10 Minute Chili!

10 Minute Chili Meal Prep

Some optional add-ins to give it a personal touch:

  • 1 can of pumpkin
  • your favorite beans
  • diced or shredded vegetables such as zucchini, summer squash, onion, peppers, etc
  • a jar of your favorite salsa for a Mexican twist

Then, of course, top as you see fit! Traditional toppings include:

  • sour cream (or sub Greek Yogurt for more protein and less fat)
  • shredded cheese (if not paleo/whole30) or vegan cheese
  • chives
  • cilantro
  • diced onion

So, are you onboard with this versatile 10 Minute Chili recipe, or what? We would love to see you put your own twist on it! Or, just make the simple version below and share with us how you served it! Potato? Pasta? Zucchini Noodles? Spaghetti Squash? Or something else....

10 Minute Chili Meal Prep

10 Minute Chili Meal Prep Ingredients:

1 pound grass-fed ground beef (we used 85/15)

1 - 15oz can tomato sauce

1 packet chili seasoning

10 Minute Chili Meal Prep
10 Minute Chili Meal Prep

10 Minute Chili Meal Prep

It doesn't get any easier than this! Keeping a recipe on hand for 10 Minute Chili Meal Prep makes for a fast and easy Sunday meal prep, a quick 10-minute weeknight dinner or even a fast game day meal. Paleo. Gluten-free. Whole30. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 2 main dishes
Calories: 306kcal
Author: Nick Quintero

Ingredients

  • 1 pound Grass Fed Ground Beef (1)
  • 1 15 oz can tomato sauce (2)
  • 1 packet chili seasoning (see link above for which we used)

**Optional Add Ins (choose 1)**

  • 1 15 ounce can pure pumpkin
  • 1 15 ounce can black beans
  • 1 cup sliced portobello mushrooms

Optional Toppings

  • sour cream or greek yogurt
  • shredded cheese
  • cilantro
  • chives

Instructions

  • Cook ground beef in a nonstick skillet until no longer pink
  • Add in tomato sauce and seasoning.
  • Mix well. Turn off heat, cover and let sit and thicken for 5 minutes.

Notes

*Notes:
  1. ground beef can be subbed with ground turkey, ground chicken, soy crumbles or TVP for a vegetarian/vegan option.
  2. This recipe makes a very thick chili. If you would like it thinner add an additional can of tomato sauce
Nutrition for 1 out of 4 servings:
24g Protein || 18g Fat || 12g Carbs

Nutrition

Calories: 306kcal | Carbohydrates: 12g | Protein: 24g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Air Fryer Ranch Carrot Fries

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Air fryer carrot fries are going to change snack time for good! You can really make any root veggie into a fry!

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Carrots. They're everywhere, all year round and they're a really versatile veggie. They're a great veggie that we know is good for us. And so many of us eat them raw, dipped into dressing or hummus, for example. They can be steamed, roasted, sauteed with other veggies in a stir fry, or pureed in a soup. Carrots can also be air fried. Did you know? Now you do! Trust us, you'll want to do this lickety-split.

Do you need some convincing? It's fast, and ranch dressing is involved. They're almost embarrassingly easy, thanks to the air fryer.

Air Fryer Carrot Ranch Fries Ingredients

  • 1 lb. carrots, peeled
  • 1 Tbsp. olive oil
  • 1 ½ Tbsp. ranch seasoning
  • Fine sea salt

How to Make Air Fryer Carrot Ranch Fries

You know those really big, thick carrots that you sometimes get from a farmers market, or from the grocery store? They are ideal for turning into fries! Peel them, cut off a bit of either end and, if needed, cut them horizontally and then cut them again. (It will depend on their thickness). Toss them with some olive oil and then the ranch seasoning. Then, give them a go in the air fryer. While that's happening you can put together homemade ranch dressing (because more ranch is always better!), and have that at the ready when the carrot fries are finished.

How to Store and Serve Air Fryer Carrot Fries

Once you make these, you'll want to eat them right off the bat. They're so good warm and crispy and dipped in that ranch sauce. Feel free to serve these alongside burgers of all kinds, whether it's veggie, beef burger, or otherwise. Try these carrot fries alongside some grilled chicken, or as part of a great fry alternative to any kind of sandwich, really. They'd taste great with fried eggs, too.

Substitutions and Alterations

You can certainly make these with other veggies, such as sweet potatoes. That would work, too. The timing would be a little different, but not by much. Just keep an eye on them halfway through the frying process to make sure nothing gets too burned around the edges. Carrots and sweet potatoes both have a lot of natural sugars in them.

If you can't find the ranch dressing seasoning packets, those typically contain a combination of dried dill, chives, parsley, onion powder, garlic powder, salt, and pepper. Play around with those ingredients until you have a combination you like.

You might be tempted to use baby carrots. You can, but you might not get the same level of crispiness using them. In the air fryer, baby carrots tend to be more like air-fried baby carrots than air-fried carrot fries, if that makes sense. They're typically thicker than how thinly you'd slice these fries.

MORE AIR FRYER RECIPES YOU'LL LOVE!

Air fryer carrot ranch fries

Air Fryer Carrot Ranch Fries

Carrots make delicious fries in the air fryer, especially when you dip them into ranch dressing!
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Appetizer
Cuisine: American
Diet: Low Calorie
Keyword: air fryer
Servings: 3 servings
Calories: 124kcal
Author: Nick Quintero

Equipment

  • Air Fryer

Ingredients

  • 1 pound carrots peeled
  • 1 tablespoon olive oil
  • 1 ½ tablespoon ranch seasoning
  • Fine sea salt to taste

Instructions

  • Cut the carrots into½-inch thick fries, about 3 inches long. Toss with the olive oil, using your hands or tongs to make sure they're well coated. Sprinkle with the ranch seasoning and toss well to coat.
  • Preheat the air fryer to 375°F. Add the carrots and arrange in a single layer (cooking in batches if necessary). Cook for 18 to 20 minutes, or until tender and crispy around the edges, shaking the tray halfway through.
  • While carrots are still hot, sprinkle with fine sea salt, if desired.

Nutrition

Calories: 124kcal | Carbohydrates: 19g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 667mg | Potassium: 484mg | Fiber: 4g | Sugar: 7g | Vitamin A: 25259IU | Vitamin C: 9mg | Calcium: 50mg | Iron: 0.5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

15 Meal Prep Recipes With Bacon

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Bacon is 1000 percent amazing and that's just a fact. It only makes sense that bacon meal preps need to be part of the weekly lineup. If you're calculating macros, in order to ensure bacon is in your meal prep, here are some nutrition facts about bacon.

Table of Contents

Bacon Nutrition Facts

based on Wright Brand - Thick-Cut Bacon

Nutrition Facts
Bacon
Amount Per Serving (1 pan-fried slice)
Calories 80 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Polyunsaturated Fat 1g
Cholesterol 15mg5%
Sodium 250mg11%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.

I broke these recipes down by meal, so here are my top 5 meal prep recipes with bacon for Breakfast, Lunch, and Dinner. That's because bacon makes everything BETTER!

5 Bacon Meal Prep Ideas: Breakfast

Bacon Wrapped Omelets
Protein 15 grams - Carbohydrates 17 grams - Fat 26 grams

Bacon Wrapped Asparagus Breakfast Bowls
Protein 16 grams - Carbohydrates 4 grams - Fat 19 grams

Loaded Sausage and Bacon Breakfast Casserole
Protein 19 grams - Carbohydrates 46 grams - Fat 27 grams

Savory Waffles with Kale and Bacon
Protein 13 grams - Carbohydrates 17 grams - Fat 32 grams

Bacon Strawberry Breakfast Salad
Protein 17 grams - Carbohydrates 16 grams - Fat 36 grams

5 Bacon Meal Prep Ideas : Lunch

Bacon Ranch Chicken and Veggies
Protein 22 grams - Carbohydrates 49 grams - Fat 27 grams

Bacon Wrapped Potato Wedges
Protein 5 grams - Carbohydrates 20 grams - Fat 23 grams

Bacon Cauliflower Soup
Protein 15 grams - Carbohydrates 15 grams - Fat 8 grams

Bacon Sausage Meatballs
Protein 12 grams - Carbohydrates 2 grams - Fat 7 grams

Bacon, Chicken, Tomato Stuffed Avocado
Protein 4 grams - Carbohydrates 2 grams - Fat 28 grams

5 Bacon Meal Prep Ideas: Dinner

Bacon Wrapped Chicken
Protein 35 grams - Carbohydrates 35 grams - Fat 19 grams

Chicken Bacon Ranch
Protein 43 grams - Carbohydrates 30 grams - Fat 22 grams

Cod with Bacon & Balsamic Tomatoes
Protein 26 grams - Carbohydrates 5 grams - Fat 6 grams

Grilled Steak and Bacon Pinwheels
Protein 26 grams - Carbohydrates 1 gram - Fat 12 grams

Air Fryer Brussel Sprouts with Bacon
Protein 15 grams - Carbohydrates 11 gram - Fat 12 grams

bacon

Bacon

How to make bacon
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Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: Bacon
Servings: 4 servings
Calories: 80kcal
Author: Nick Quintero

Ingredients

  • 8 ea thick-cut bacon

Nutrition

Serving: 1pan-fried slice | Calories: 80kcal | Protein: 5g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Cholesterol: 15mg | Sodium: 250mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

12 Mother's Day Brunch Recipes

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Mother's Day brunch recipes will give you plenty of inspiration to celebrate mom and all caregivers!

Mothers are the life givers and nurturers of the world. That is why it's so important to appreciate the mothers in your life any opportunity you get. Brunch is a long-running popular way to celebrate mom on her special day, with things like mimosas, finger foods, small plates, breakfast foods, and sweets, too. Making a delicious and thoughtful brunch at home would make your mother feel even more loved and appreciated. To help take the guesswork out of what to make, we have gathered our 12 best brunch food recipes that will help you create a perfect Mother's Day brunch.

Sheet Pan Breakfast Hash and Eggs

Not quite sure what Mom likes? This classic American breakfast will cover all the bases with the added bonus it's incredibly simple to prepare.

(Carbohydrates: 52g, Protein: 25g, Fat: 17g)


Morning Glory Muffins

These hearty muffins combine crunchy walnuts, crushed pineapple, shredded carrots, and almond flour for a gluten-free breakfast that is made to impress. 

(Carbohydrates: 22g, Protein: 17g, Fat: 29g)

Pumpkin Scones With Maple Glaze

Add a delightful and thoughtful touch to your Mother's Day brunch with these incredible pumpkin scones.

(Carbohydrates: 59g, Protein: 18g, Fat: 34g)

Vegan Oatmeal Bowls

These vegan oatmeal bowls are just the meal when you want a filling and healthy breakfast on Mother's day. 

(Carbohydrates: 59g, Protein: 12g, Fat: 18g)

Savory Breakfast Muffins 

These grab-and-go muffins will keep Mom full with breakfast sausage and eggs in every bite.

(Carbohydrates: 24g, Protein: 19g, Fat: 16g)

Sweet Potato Hash Brown Waffles 

Mom will love the creativity at display in this Mother's day brunch recipe. Switch up your normal waffle situation with these sweet potato waffles. They're made with an herby Paleo seasoning for a sweet and savory breakfast that's full of antioxidants and fiber!

(Carbohydrates: 26g, Protein: 14g, Fat: 6g)

Low Carb Cinnamon Apple Muffins

Treat your mother with a muffin she can enjoy that's low carb but still naturally sweet, thanks to the apples.

(Carbohydrates: 25g, Protein: 22g, Fat: 28g)

Pumpkin Spice Bagel

Try something out of the ordinary! Making bagels and your own cream cheese from scratch is better than any basic store-bought bagel and cream cheese. It's a Mother's day brunch recipe that will wow.

(Carbohydrates: 21g, Protein: 11g, Fat: 29g)

Watercress Leek and Butternut Squash Quiche

This quiche comes complete with a gluten-free buttery crust filled with sautéed watercress, leeks, and butternut squash.

(Carbohydrates: 30g, Protein: 15g, Fat: 23g)

Paleo Cran-Blackberry Overnight French Toast

Naturally sweet and scrumptious, this Paleo Cran-Blackberry Overnight French Toast is the answer to a terrific brunch.

(Carbohydrates: 19g, Protein: 13g, Fat: 14g)

Bacon Wrapped Omelets

You'll love how moist and flavorful these bacon-wrapped omelets are! These little bite-sized omelets are savory and delicious.

(Carbohydrates: 17g, Protein: 15g, Fat: 26g)

Blueberry Pie French Toast 

For those of you who are not fans of cooking but want to show love, you must try this surprisingly easy Blueberry Pie French Toast recipe.

(Carbohydrates: 43g, Protein: 9g, Fat: 5g)

Keto Tortillas

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Keto tortillas can be yours with a little planning. These are made from almond flour so they're also gluten-free and high in protein, when compared to their flour-containing counterparts. Yum!

Table of Contents

Just because you're following a keto diet doesn't mean you can't have nice things, right? And those nice things include these delicious keto tortillas, which you can load up with all sorts of delicious ingredients (like pulled pork, roasted chicken, grilled shrimp?) for amazing tacos. Or you can cut them into chip-like pieces and make tortilla chips for dips such as salsa and guacamole. So delicious!

You might think that making keto tortillas is something that sounds nice, but it's definitely something that you don't do. Well, we encourage you to think outside the box here. These couldn't be simpler. It's a matter of just combining some ingredients in a bowl, rolling the dough out, and cooking it on a hot skillet. So easy. We promise!

Keto Tortillas Ingredients

  • 1 cup blanched almond flour
  • ½ cup warm water
  • 2 tablespoon psyllium husk flakes
  • 1 tablespoon olive oil
  • ½ teaspoon salt

How to Make Keto Tortillas

For this recipe, you can take it in two directions. We give you instructions about how to make straight-up tortillas, and then how to turn those tortillas into tortilla chips. Fun!

Combine the almond flour, warm water, psyllium husk, olive oil, and salt. Once it's combined (a fork works well), knead it together by hand until it forms a ball. Then, divide the ball into five equally sized smaller balls. These will be your tortillas. Then, roll out the balls in between two sheets of parchment or wax paper until they're round and thin. These keto tortillas cook easily right on a hot skillet with some oil, in just a matter of moments.

How to Store and Serve Keto Tortillas

You can make the tortillas ahead of time and store them, well-wrapped, in an airtight container. They should keep for a couple of days. You can also make the tortilla chips and store them in an airtight container, too. If you want to re-crisp them, pop them back into the oven for a couple of minutes.

Load these keto tortillas up with delicious things you'd put in a tortilla, such as beef, shrimp, chicken, or pork. If you're following a gluten-free diet but not doing keto, black beans would taste great piled into one of these tortillas, too. As chips, they're great with salsa and guacamole, of course, or just on their own dusted with salt, along with a little cumin, or paprika, if desired.

It's also possible to prep the dough ahead of time and store it until you're ready to use it. You can do this at any stage of the game, either after you roll it into one large ball or separate it into five smaller ones, or even after you've rolled them out into tortillas. Just make sure that regardless of whatever stage you're going to stop at, you've got the dough properly sealed up so it doesn't get dry. And then keep it in the fridge until you're ready to use it.

Substitutions and Alterations

Well, when it comes to keto prep, it's not always easy to make substitutions. In this case, you can use a different kind of oil, and that's still going to work just fine.

As for other tips for serving and anything you might do differently? We like salt on top of the chips, if you're going the chips route. But you might also try sprinkling some chili powder, cumin, paprika, or maybe even a dash of cayenne pepper.

MORE RECIPES THAT WORK WITH TACOS AND CHIPS

keto tortilla chips

Keto Tortillas

Just because you're on keto, doesn't mean you can't have tortillas and tortilla chips! Try these!
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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: dinner, snacks
Cuisine: Mexican
Diet: Gluten Free
Keyword: keto
Servings: 5 ea
Calories: 283kcal
Author: Nick Quintero

Ingredients

  • 1 cup blanched almond flour
  • ½ cup warm water
  • 2 tablespoon psyllium husk flakes
  • ½ teaspoon salt

Instructions

For the tortillas

  • Combine ingredients for tortillas in a medium mixing bowl. Use a fork to mix well.
  • Using your hands, knead the dough into a large, smooth ball. Divinde into 5 equally sized balls, using your hands to roll.
  • Roll out dough one at a time between two lightly greased pieces of parchment or wax paper to form tortillas. It's ok if the shape isn't a perfect circlle.
  • Grease a nonstick skillet with cooking oil and heat over medium heat for 2 minutes. Add a tortilla and cook for 2 minutes on each side. Repeat with the remaining tortillas. Serve tortillas warm, topped with keto friendly taco toppings.

For tortilla chips

  • Preheat oven to 350F and line a baking sheet with parchment paper. Slice tortillas into triangles (a pizza cutter works great here) and place them on a baking sheet. Be sure to leave some space in between the chips.
  • Mist the tortilla chips lightly with cooking oil spray and bake for 10 minutes. Flip tortilla chips gently, and mist again with cooking spray. Bake 10 minutes longer. Sprinkle with additional salt, if desired. Enjoy warm, as they are, or with guacamole or salsa.

Nutrition

Serving: 1ea | Calories: 283kcal | Carbohydrates: 14g | Protein: 10g | Fat: 23g | Saturated Fat: 2g | Sodium: 234mg | Potassium: 0.05mg | Fiber: 8g | Sugar: 2g | Calcium: 112mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Morning Stretch Routine for Men

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Ah. Everyone loves waking up in the morning. Okay maybe not, but getting a good start to your morning can set the tone for how your whole day will go. A great way to do this is with a morning stretch routine - getting the blood flowing and your muscles feeling good. Throw in a nutritious breakfast and coffee, some reading and journaling, and a workout and you have already crushed the first hour or two of your morning. 

Stretching in the morning feels good. The main reason we want to do this is to wake up the body and get some movement in. The question though becomes where do we start? There are thousands of stretches. Honestly, one of the most important things to remember is to do what feels good by moving what feels tight. You have probably noticed you naturally do this some mornings without even thinking about it - whether it's the classic back bend or reaching your arms high overhead. 

The point is that there's not necessarily a wrong answer of where to start. However, in this article, I'll give you a routine that is a great starting point. Feel free to add what you want and ignore what doesn't feel good. 

Let's dive in.

  1. Downward Dog

This is an excellent stretch. It essentially hits all of the muscles on the backside of your body - from your neck and back all the way to your hamstrings and calves. Feel free to move around shifting your weight from side to side or pedaling your feet to stretch out your calves even more. I would recommend holding this stretch for about thirty seconds. 

  1. Upward Dog

In keeping with the yoga trend, we got to hit the upward dog. The upward dog stretch is essentially the exact opposite of the downward dog. It targets almost every muscle on the front of your body - from your chest and abs to your hips and quads. Try looking over your left shoulder and then your right shoulder to get a deeper stretch. You can hold this stretch for about thirty seconds as well. 

Also, feel free to alternate between these two stretches - try five of each and spend about ten seconds in each position.

  1. Child's Pose

Child's pose is a great hip opener and back stretch. Stretch those arms out long and keeps your full hand on the ground. To get an even better stretch, walk your hands from side to side and really feel that stretch in your side. Feel free to hold this stretch as long as you like, but about thirty seconds again should do the trick. 

  1. Butterfly Stretch

Take a nice relaxing seat on the ground and stretch out your groin muscles and low back. One of the tightest areas, when we wake up, can be our groin muscles and this stretch is sure to loosen them up. Be sure to take it slow as rushing into this stretch won't feel great. You can rock side to side to better target each leg. Rock in and out of this stretch or hold it - whichever feels best. You should spend about thirty seconds on this stretch as well. 

  1. Tricep Stretch

This stretch will have your triceps and back muscles feeling nice and flexible. Again, you don't have to pull extremely hard - just enough pressure to feel a little bit of tension and a stretch. Move the arm being stretched side to side and forward and back to get a deeper stretch. Hold each side for about thirty seconds. 

Wrap Up

There you have it - a morning stretch routine for men. 

If you counted along throughout the list, you can see that this routine will only take you about three minutes. You will essentially have stretched every muscle in your body and be ready to take on the day - with a more limber and flexible you of course. Daily stretching doesn't have to be time-consuming. Commit to doing three minutes every morning and measure the difference in how you feel. Stretch routines are not a one-size-fits-all so be sure to play around with stretches that work best for you. 

Want more mobility in your life? Check out our Beginner's Guide to Mobility. 

As always, feel free to reach out or leave a comment with any questions. We would love to hear from you!

Ahi Tuna and Watercress Poke Bowl

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Ahi Tuna and Watercress Poke Bowl is a flavorful and super colorful Asian-inspired meal prep that's better than sushi takeout!

Enjoy all the fresh flavors of sushi with this antioxidant-rich poke bowl full of nutrient-rich watercress, vibrant raw vegetables, ahi tuna, and nutty sesame seeds.

We often crave light, fresh, and colorful meals, especially when the weather is warm and we want to spend less time in the kitchen and more time outside. And because eating a heavy meal when it's hot doesn't always feel right, amiright? Insert this nutrient-dense, beautiful, 10-minute recipe!

This Ahi Tuna Watercress Poke Bowl packs in a ton of nutrients, thanks to our friends, watercress, carrots, cabbage, cucumber, and edamame. However, it's also got a great balance of protein from the ahi tuna and carbs from the rice. Let's not forget some healthy fats from sesame oil and sesame seeds in the marinade.

Thank you to B & W Quality Growers for sponsoring this Ahi Tuna and Watercress Poke Bowl recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Ahi Tuna and Watercress Poke Bowl Ingredients

Ahi Tuna and Watercress Poke Bowl
  • 1 lb. sushi grade ahi or yellowtail tuna, sliced into 1-inch cubes
  • 2 cups watercress
  • 2 cups cooked white rice, chilled
  • 1 cup shelled edamame, thawed
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • 1 cup sliced cucumber
  • ½ cup pickled ginger
  • 2 tablespoon coconut aminos
  • 2 tablespoon rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoon sesame seeds

What is Watercress, Anyway?

We have been sharing a lot about watercress lately because, well, we love it! We love how affordable it is, how easy it is to incorporate into a variety of different recipes, and how it has so many health benefits! Hello, slow skin aging!

Usually, when you think "greens," you automatically gravitate toward something like a salad. But, as we showed you with the pesto recipe, you aren't just limited to salads. We mean, take a look at this gorgeous Ahi Tuna and Watercress Poke Bowl.

Having fresh ingredients like watercress on hand helps make meal prepping much easier, more delicious, much more beautiful, and, of course, healthy all at the same time!

How to Make Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

This is simple assembly and not any real "cooking," necessarily. You combine the amazing and gorgeous tuna in a bowl with the sesame seeds, coconut aminos, and rice vinegar. The vinegar basically "cooks" the tuna, as if you were eating ceviche or something similar. It's perfectly safe! The rest of the ingredients just get prepped and added raw to the meal prep containers. It's like that!

How to Store and Serve Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

Keep this in the fridge, tightly covered, once you've meal prepped it. It's good for 3 to 4 days. Serve it just as it is, tossed in a bowl. It's literally a complete meal so you don't need to add any other veggies or starches with it. We love this kind of prep. It's so easy for lunch and dinner! You might just end up eating it twice in one day. We won't judge, ever!

Substitutions and How to Customize this Poke Bowl

You can certainly leave off some of the ingredients, but we really love the edamame, the crunch of the cabbage, carrots, and sliced cucumbers. If you can't find watercress or you discover you don't like it, you can use baby arugula or baby spinach instead. Just make sure you use something with smaller leaves that are about the same size as the rest of the ingredients. It will make it a lot easier to toss everything together and eat it.
You can use any kind of rice you like here, whether it's white, brown, or even cauliflower rice, or quinoa if you want to up the protein.

Other Awesome One-Bowl Meals!

Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl
Ahi Tuna and Watercress Poke Bowl


Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

Enjoy all the fresh flavors of sushi with this antioxidant-rich poke bowl full of nutrient-rich watercress, vibrant raw vegetables, ahi tuna, and nutty sesame seeds.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: dinner, Lunch, Main Course
Cuisine: Japanese
Keyword: dinner, gluten free, low calorie, lunch, pescatarian, vegetarian
Servings: 4 meals
Calories: 370kcal
Author: Nick Quintero

Ingredients

  • 1 lb. sushi grade ahi or yellowtail tuna sliced into 1 inch cubes
  • 2 cups watercress
  • 2 cups cooked white rice chilled
  • 1 cup shelled edamame thawed
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • 1 cup sliced cucumber
  • ½ cup pickled ginger
  • 2 tablespoon coconut aminos
  • 2 tablespoon rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoon sesame seeds

Instructions

  • Combine tuna, coconut aminos, rice vinegar, and sesame seeds in a medium mixing bowl. Gently stir to evenly coat tuna. Divide tuna among 4 MPOF black containers.
  • Evenly divide the remaining ingredient among containers. Cover and refrigerate until enjoying.

Nutrition

Calories: 370kcal | Carbohydrates: 34g | Protein: 35g | Fat: 6g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Our 12 Best Mexican Recipes for Cinco de Mayo

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The best Mexican recipes are delicious, easy to make, shareable, and feel like a celebration. Whether it's Cinco de Mayo or not, we love them, and think you will, too!

Cinco De Mayo may be a reason for Americans to love Mexican food even more, but it comes from a real place. It's a celebration of triumph: A battle between the well-equipped and fierce French Army and the already struggling Mexican Army broke out and surprisingly resulted in a victory for the Mexican Army.

There is a misconception that Cinco De Mayo is the Mexican Independence Day. Although that is not the case, it is understandable to think that's the case, because Cinco De Mayo is a day commemorated with traditional dances, vibrant colors, home-cooked meals, mariachi music. If you have neighbors celebrating Cinco De Mayo you may hear lots of laughter and loud music or experience the smell of meat being cooked on the grill. You may want to join in the festivities or start your own. Here are our top 10 Mexican recipes-and Mexican-inspired, let's be honest here-to try out!

Mexican Street Corn Dip

Also known as elotes, this snack is a fan favorite of anyone who loves a mixture of creamy and spice. It is well-loved and super simple to make! If you'd like to bump up the spice level, add cayenne pepper!

(Carbs: 24g - Protein: 4g - Fat: 20g)

Sheet Pan Chicken Fajitas

Fajitas are super easy to make and somehow ridiculously delicious. If you aren't feeling chicken we also have shrimp, and salmon fajita options. Pro Tip: Always have tortillas and a spicy red and green salsa prepared as well. 

(Carbs: 11g - Protein: 38g - Fat: 2g)

Skillet Shrimp with Tomato and Avocado 

Side dishes are a must. Preparing the main dishes take time but the little ones and guests get hungry and impatient waiting. This Skillet Shrimp with Tomato and Avocado works as a great side dish: it is so creamy, tangy, salty, and a little sweet. You'll be surprised by how fast it'll go! It's one of the best Mexican recipes on our site.

(Carbs: 7g - Protein: 25g - Fat: 9g)

Salsa Verde Chicken Enchiladas

If you want to cook to impress but don't know how to start, this is one of the best Mexican recipes to work with. The presentation and taste of this dish are top tier but the preparation is a lot simpler than you'd think. And if you aren't afraid of the heat, you can always choose your own favorite salsa.

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

Vegetarian Chorizo and Quinoa Stuffed Peppers

For those who are a bit more health-conscious but want to appreciate Mexican-inspired food, these beautiful, colorful, and tasty stuffed peppers are exactly what you need. 

(Carbs: 57g - Protein: 14g - Fat: 14g)

Instant Pot Beef Barbacoa

Traditionally, Barbacoa is steam-cooked underground for countless hours and results in juicy tender meats. Today we may not have the time or environment to use such a method but with modern technology, we have Instant Pots and slow cookers that give similar results.

(Carbs: 16g - Protein: 52g - Fat: 19g)

Beef and Cheese Taquitos

Finger foods are great for celebrations plus kids love these! These crunchy, savory, and creamy beef and cheese taquitos won't take up much of your time to make too.

(Carbs: 46g - Protein: 24g - Fat: 19g)

Beef and Cheese Taquitos

White Chicken Chili 

Since it is springtime, it may be one of those rainy and gloomy days. If that happens on or around Cinco de Mayo, whip up this warm and soothing chili to keep the celebration going. 

(Carbs: 14g - Protein: 44g - Fat: 14g)

Bacon Jalapeno Poppers

Savory, salty, and spicy make for the ideal best Mexican recipe trifecta. I'd suggest hiding a few of these Bacon Jalapeno Poppers somewhere safe in case you didn't get to the plate fast enough to enjoy them yourself. 

(Carbs: 4g - Protein: 14g - Fat: 24g)

Bacon Jalapeno Poppers

Mushroom Carnitas Burrito Bowl

For those seeking a completely vegan Mexican dish look no further! Mushrooms are quite special in the vegan community because of their ability to mimic the flavors of meat. If you did a blind tasting of this dish you might not even be able to tell the difference! See for yourself! 

(Carbs: 45g - Protein: 20g - Fat: 46g)

Mexican Ensalada de Atun (Mexican tuna salad)

Keto Birthday Cake Mug Cake

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Keto birthday cake mug cake is a dreamy, easy, single-serve treat when you want to feel festive, regardless of whether or not it's your birthday. Or anyone else's!

Sometimes you want just a little bit of cake and don't want to expend a whole lot of effort. If you're following a keto diet, though, you have to make different choices, but that doesn't mean you have to sacrifice something sweet.

These keto birthday cakes can be made right in a mug in the microwave. It doesn't get any easier than that. The best part is that it's gluten-free, low-carb, and low-sugar. It's a great way to satisfy a craving for something sweet when you want an old-fashioned vanilla cake taste, with some sprinkles thrown in for good measure.

Keto Birthday Cake Mug Cake Ingredients

For the cake:

  • ¼ cup blanched almond flour
  • 1 tablespoon erythritol sweetener
  • 1 egg, at room temperature
  • 1 tablespoon melted butter
  • ½ vanilla extract
  • ½ teaspoon baking powder
  • Pinch of salt
  • 1 teaspoon sugar-free sprinkles

For Frosting

  • 1 tablespoon full-fat cream cheese
  • 1 tablespoon powdered erythritol
  • 1 tablespoon unsweetened almond milk
  • ⅛ teaspoon vanilla extract
  • Sugar-free sprinkles for topping

How to Make Keto Birthday Cake Mug Cake

This is super easy, and super fast. In fact, it might even be a little too easy and fast. But the good news is that it's keto, so the sugar is low. All you need to do is combine the almond flour, sweetener, egg, melted butter, vanilla extract, baking powder, salt, and sprinkles in a small bowl. Microwave it for less than two minutes and you're good to go. We love a dollop of frosting on the top; it's made with some cream cheese, powdered erythritol, a splash of almond milk, and a small bit of vanilla extract. And, of course, don't forget those sprinkles (look for sugar-free ones!).

How to Store and Serve Keto Birthday Cake Mug Cake

Once this cake is made, it's so good warm right out of the microwave. But if you need to store it, cover the top of it with foil or plastic wrap very tightly and keep it at room temperature. It should be good for a couple of days, if for some crazy reason you don't devour this in one clip!

Substitutions and Alterations

Generally speaking, it's not advisable to mess too much with a keto recipe because they're pretty carefully calibrated. Almond flour functions differently than regular all-purpose flour, and is different still from other types of gluten-free flours (looking at you coconut flour!).

However, there are a few switches you can make that won't change the texture or taste of the cake. You can use any other kind of plant-based milk (or even regular cow's milk). Or, you can up the amount of vanilla extract if you like, or use an almond extract or lemon one if you're interested in changing the flavors a bit. Want to save on calories or you're pressed for time? Skip the frosting altogether if desired.

MORE DESSERT RECIPES FOR YOU TO LOVE

keto birthday cake mug cake

Keto Birthday Cake Mug Cake

When you need a single-serve keto cake in a hurry and want it to be as festive as possible, this is your recipe!
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Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Course: Dessert
Cuisine: American
Diet: Gluten Free
Keyword: gluten free, keto, low carb
Servings: 1 serving
Calories: 588kcal
Author: Nick Quintero

Ingredients

For the cake

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

For the frosting

  • 1 tablespoon cream cheese full fat
  • 1 tablespoon powdered erythritol
  • 1 tablespoon unsweetened almond milk
  • ⅛ teaspoon vanilla extract
  • Sugar free sprinkles, for topping

Instructions

  • Combine almond flour, sweetener, egg, melted butter, vanilla extract, baking powder, salt, and sprinkles in a small bowl. Mix until moist.
  • Pour into a lightly greased 1 ½ cup microwave safe mug. Mug cake will double in size while cooking. Microwave for 90 seconds.
  • Stir together ingredients for the frosting. Serve mug cake warm topped with frosting and extra sprinkles.

Nutrition

Serving: 1cake | Calories: 588kcal | Carbohydrates: 43g | Protein: 20g | Fat: 51g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.5g | Cholesterol: 231mg | Sodium: 477mg | Potassium: 96mg | Fiber: 6g | Sugar: 8g | Vitamin A: 815IU | Calcium: 305mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Salmon Cobb Salad Meal Prep

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Cobb Salad Meal Prep is even better than the classic, thanks to the addition of salmon. Super high protein gluten-free meal prep!

Meal prep fam, we know you're all out here just trying to live your best life. But sometimes #thestruggleisreal and you accidentally promise your co-worker you'll do Whole30 with them? You have good intentions, we know- you really are a gem. But now what? If you don't have any easy meal prep ideas, and you're getting hangry.

what if we told you we had a killer lunch (or healthy dinner) recipe that is gluten free, low carb, paleo, and Whole30-friendly? And will actually leave you feeling full and satisfied? Would you believe us? We came up with this delicious Salmon Cobb Salad Meal Prep so you'd have to!

Salmon Cobb Salad Meal Prep

What's in this Cobb Salad?

A classic Cobb salad has eggs, bacon, and chicken as its protein sources, but we decided to sub the chicken for wild-caught salmon for an extra boost of varied nutrition. A single serving of salmon has some of the highest amounts of omega-3s (in the form of DHA and EPA) of any other type of fish: an impressive 2-4 times what most organizations recommend as the daily intake for a healthy individual! In addition to these essential fatty acids, one serving of salmon offers an entire day's worth of Vitamin D, more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. Don't go thinking you necessarily need to start having salmon for every meal, but if you love it as much as we do we have a few other salmon meal prep ideas for you. Check out this delicious Apricot Salmon Meal Prep and super easy Turmeric Ginger Salmon. You're welcome.

How to Make Salmon Cobb Salad Meal Prep

This salad is a bit of prep, and then mostly just assembly. Cook the hard boiled eggs ahead of time; they can be done a day or so before you want to make the rest, if you like. The only other real "cooking" involves baking the salmon at 350 for a bit in the oven and cooking the bacon. Again. all of this can be broken into other steps. Veggies get washed and chopped as usual, and the dressing is a simple red wine vinaigrette.

How to Store this Salmon Cobb Salad Meal Prep

Once you've made this, it keeps great, but we recommend as usual to store the salad dressing separately so it doesn't get soggy. Keep it all in the fridge in meal prep containers until you're ready to eat. Should be great for 4 days or so. You won't have a problem eating this for lunch or dinner. Just look at those colors, right?

If for some reason you want to freeze any leftover salmon, you can. Just wrap it tightly, date it and label it, and use within 3 months!

Salmon Cobb Salad Meal Prep

How to Serve Cobb Salad Meal Prep

We suggest a classic simple Red Wine Vinaigrette for this Salmon Cobb Salad. There are finally clean and delicious salad dressings on the market these days, many of which are suitable for all of the diets we build our meal prep ideas around. But a lot of them will cost you upwards of $6/bottle. Yikes. Having a go-to DIY salad dressing recipe like this one can save you lots of calories and lots of money over the years. And hey, we get it... sometimes you just don't want another salad! If that's the case, here are 25 healthy meal prep recipes for people who hate salads... 

Let us know in the comments below what you think of this salmon meal prep!

Salmon Cobb Salad Meal Prep Ingredients:

Salmon Cobb Salad Meal Prep
  • 4 eggs
  • 8 slices bacon
  • 2-3 wild Alaskan salmon filets
  • 8 cups romaine lettuce
  • 1 pint grape tomatoes, halved
  • 1 avocado, sliced
  • Himalayan sea salt
  • Black pepper
  • 4 TBS red wine vinegar
  • 4 TBS olive oil
Salmon Cobb Salad Meal Prep
Salmon Cobb Salad Meal Prep
Salmon Cobb Salad Meal Prep
Whole30 Salmon Cobb Salad Meal Prepblog
Salmon Cobb Salad Meal Prep

Salmon Cobb Salad Meal Prep

We came up with this delicious cobb salad with baked salmon and a mix yourself red wine vinaigrette that you're going to love.
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Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Fish, Meal Prep, Salmon
Servings: 4 meals
Calories: 427kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 8 slices bacon we used Pederson Farm brand (60 calories for 2 slices)
  • 2-3 4 ounce salmon filets we used 2
  • 8 cups romaine lettuce
  • 1 pint Grape Tomatoes halved
  • 1 large Avocado sliced
  • salt & pepper as desired
  • 4 tablespoon red wine vinegar
  • 2 tablespoon olive oil

Instructions

  • Preheat oven to 350 and line a baking sheet with aluminum foil. Place salmon filet on the sheet and season with a bit of Himalayan sea salt and black pepper. Bake for 10-15 minutes, until bright pink and tender. Set aside and flake for serving.
  • Boil the eggs by adding to boil water for 10 minutes, then rinsing and peeling under cool water. Quarter them and set aside.
  • Prepare the bacon by adding to a nonstick skillet over medium high heat. Cook for 5-8 minutes, flipping once halfway, until well browned and crispy. Transfer to a paper towel lined plate to drain, then crumble into large chunks.
  • Wash and chop any remaining vegetables.
  • Prepare the red wine vinaigrette by mixing 1 TBS of red wine vinegar with 1 TBS olive oil in individual containers.
  • Divide lettuce between 4 meal prep containers then add the tomato, avocado, bleu cheese, bacon bits, eggs, and baked salmon. Store dressing on the side. Add a dash of Himalayan sea salt and black pepper on top, if desired. Keeps in the fridge for 3-4 days.

Notes

Nutrition for 1 out of 4 servings:
24.8g P | 12.1g C | 29.6g F | 5.2g Fiber | 427 Calories

Nutrition

Serving: 1meal | Calories: 427kcal | Carbohydrates: 12.1g | Protein: 24.8g | Fat: 29.6g | Fiber: 5.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

French Toast Breakfast Berry Casserole

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

Breakfast Berry Casserole

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

Ingredients

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

Instructions

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

Video

Nutrition

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

More Easy Breakfast Ideas:

Baked Sweet Potato Chips With Poke

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Poke and chips is a fun way to reimagine chips and dip, with sushi grade tuna and homemade sweet potato chips!

Poke and chips might be something new to you, but we think you'll love it. There are some recipes for poke chips floating around the interwebs these days and we thought we'd put our own persona meal prep spin on this. Poke refers to a raw seafood salad that's associated with Hawaii, although its popularity has been spreading lately. Our version incorporates raw sushi-grade tuna that's marinated in soy sauce, sesame oil, and green onions, along with rice wine vinegar.

Versions with fried wonton chips, for example, have been showing up online. We're using baked sweet potato chips that you can do at home, along with some beautifully marinated tuna. It's a great snack to share, and a fun thing to put out for an appetizer. Poke bowls (we've got a bunch of recipes on our site) are increasingly popular for lunch or dinner. What's even better? You don't do much cooking, so this recipe and other poke-oriented recipes are a breeze to prep ahead of time.

Sweet Potato Chips with Poke Ingredients

For the chips:

  • 1 large sweet potato (12-14 oz.)
  • 3 Tbsp. avocado or olive oil
  • Fine grain sea salt
  • Optional flavor boosts: garlic powder, cayenne pepper, ground ginger

For the poke:

  • 8 oz. sushi-grade ahi tuna, cut into small cubes
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 tsp. toasted sesame oil
  • 1 tsp. rice wine vinegar
  • 2 Tbsp. sliced green onions
  • ¼ tsp. toasted sesame seeds

How to Make Sweet Potato Chips with Poke

This all starts with a mandoline slicer, if you have one. Thinly slice sweet potatoes, into chips. Or you can use a sharp chef's knife and slice the potatoes as thinly as you can; about 1/16th of an inch thick will work. Combine them with oil in a large bowl and toss to coat. Bake them in the oven for about an hour until crispy at a low temperature, about 325 F. While all of that is going on, get the ahi together for the poke bowl. Combine the tuna with soy sauce, sesame oil, rice wine vinegar, green onions, and sesame seeds in a small bowl. Refrigerate until ready to serve.

How to Store and Serve Sweet Potato Chips with Poke

This is a meal prep that tastes best the day you put it together, although you can easily do the chips a day ahead of time. The poke can chill for several hours before you serve it, but it's best eaten the day it's made. It won't keep much more than a day. Serve with the chips as an appetizer or for a great, high-protein snack. Talk about up-leveling your snack game!

Substitutions and Alterations

Lots of recipes for poke chips involve fried wontons, for example. So if you want to use those instead, you can buy a bag of wonton wrappers and fry them in some hot oil. In a pinch, good quality store-bought sweet potato chips would work, too. You can also try this with zucchini chips.

We like sweet potatoes and prefer the idea of baking chips instead of frying them, as it's a lot healthier in comparison. That being said, you can use other types of seafood, such as salmon or even shrimp.

Add in other things such as cubed avocado, diced cucumber, minced red onion, or even spicy peppers such as jalapeno or serrano, minced finely. Sometimes people mix in kimchi.

MORE POKE BOWL RECIPES

Watch how to make this dish!

Sweet potato chips with poke

Sweet Potato Chips with Poke

Poke and chips is a fun way to reimagine chips and dip, with sushi grade tuna and homemade sweet potato chips!
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Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Course: Side Dish, Snack
Cuisine: Asian
Diet: Gluten Free
Keyword: poke
Servings: 4 servings
Calories: 190kcal
Author: Nick Quintero

Equipment

  • 1 mandoline slicer optional, or sharp chef's knife

Ingredients

For the chips

  • 1 8 ounce sweet potato
  • 3 tablespoon avocado or olive oil
  • Fine sea salt to taste
  • Garlic powder, cayenne pepper, ground ginger optional, to taste

For the poke

  • 8 ounces sushi-grade ahi tuna cubed
  • 2 tablespoon Coconut Aminos or sub with, low sodium soy sauce (not GF)
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon rice wine vinegar
  • 2 tablespoon green onions sliced
  • ¼ teaspoon toasted sesame seeds

Instructions

  • Preheat oven to 325°F.Line two sheet pans with parchment paper.
  • Trim the ends off the sweet potato and cut it in half crosswise. Using a mandoline, slice into very thin chips, 1/16-inch thick. Or, use a chef's knife to cut chips as thinly as possible.  
  • Add sweet potato chips to a large bowl and add the oil. Using your hands, toss them well until all chips are coated on both sides.
  • Arrange the chips in a single layer on the baking sheets. Sprinkle the tops with sea salt and any additional seasonings.
  • Bake for 55 to 60 minutes, or until golden brown and crispy through the middle, rotating the pans every 15 minutes. Remove pans from oven and allow chips to cool on pans for 10 minutes. They will continue to crisp up as they cool.
  • While the chips bake, combine the tuna, soy sauce, sesame oil, vinegar, green onions, and sesame seeds together in a bowl. Refrigerate poke until ready to serve.
  • Serve the poke with sweet potato chips for dipping.

Video

Notes

One large (12-14 oz.) sweet potato yields approximately 60 chips, sliced on a mandoline 1/16th-inch thick.

Nutrition

Calories: 190kcal | Carbohydrates: 1g | Protein: 14g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 22mg | Sodium: 311mg | Potassium: 181mg | Fiber: 0.2g | Sugar: 0.1g | Vitamin A: 1303IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

7 Protein-Filled Mid-Afternoon Snacks to Take the Edge Off

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Protein is extremely important for a person's health and daily dietary needs. Protein builds muscles, bones, cartilage, skin, hair, and nails. Protein repairs tissue and oxygenates red blood cells. Protein aids in digestion and hormone regulation.

The average person needs a minimum of 60 grams of protein per day and, the older we get or the more we workout, that amount increases to nearly 1 gram per pound we weigh or want to weigh.

For example a 150-pound person who regularly lifts weights should have closer to 150 grams of protein per day. Protein also keeps us feeling full longer, and this certainly helps for those mid-to-late afternoon hunger pains that bring the "hangry."

To help you get the nutrition you need while also taking the edge off to get through the rest of your day, we have put together our favorite 7 protein-filled mid-afternoon snack meal prep recipes!

Turkey Bacon Ranch Pinwheel Snack Boxes

With around 16g of protein per serving, this snack aims to satisfy hunger in a protein-dense way, while providing healthy energy via the inclusion of fresh side veggies! This healthy meal prep idea is actually much healthier than other more traditional turkey bacon ranch options because it doesn't use any ranch dressing! Instead, it utilizes velvety cream cheese intermingled with ranch seasonings! Not only does this make for a healthy substitution, but we think it actually tastes richer and yummier than using a regular ranch dressing.

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

High Protein Breakfast Egg Muffins

Egg cups like this High Protein Breakfast Egg Muffin Meal Prep recipe are one of our favorite ways to have a protein-packed meal and take your breakfast on the go or, in this case, save it for a mid-afternoon high protein snack. They are filling, flavorful, and versatile! Add sriracha, hot sauce, or ranch dressing for additional flavor.

(Carbs: 1g - Protein: 23g - Fat: 11g)

Protein Peanut Butter Energy Bites

These Protein Peanut Butter Energy Bites are high in protein, healthy fats, and fiber. In 10 minutes, you can make this snack with healthy ingredients you probably have in your pantry!

(Carbs: 10g - Protein: 8g - Fat: 5g) each

Protein Peanut Butter Energy Bites

Peanut Butter Chocolate Muffins

These intense chocolate muffins are a chocolate lovers' dream, paired with a swirl of creamy peanut butter and low-glycemic sweetener, and are high in protein, making them great for breakfast, mid-afternoon snacks, or even dessert!

(Carbs: 47g - Protein: 25g - Fat: 34g)

Tuna Quinoa Salad in Endive Wraps

Taking only around 5 minutes to make, this tuna quinoa salad is perfect for a meal or as a mid-afternoon snack. It's packed with around 29 grams of protein from tuna, quinoa, and Greek yogurt, making it extremely tasty and healthy.

(Carbs: 34g - Protein: 29g - Fat: 3g)

Protein Freezer Waffles

These protein-rich freezer waffles are so easy and delicious! This recipe is made with only six ingredients and is high in protein, around 26 grams. Double or triple the batch and keep them in the freezer for upcoming weeks. Waffles are great for breakfast, but they're also an excellent choice for a mid-afternoon snack!

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

Vegan Snickers Protein Bars

Get your sweet fix without all the sugar! These gluten-free, vegan protein bars contain less sugar and more protein than a typical candy bar for a hunger-curbing snack with zero guilt.

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

Homemade Smoked Beef Jerky

(Carbs: 9g - Protein: 17g - Fat: 4g)