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Low Sugar Chocolate Peanut Butter Cups

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Low sugar chocolate peanut butter cups are totally something you can do on your own! You'll be so happy you did!

Home hacks for popular sweets are kind of a fun thing to pull off in the kitchen. And the best part? You can adapt the ingredients to what you have on hand or what you prefer. These peanut butter cups are low in sugar and easy to pull off because at the end of the day, it's just a few basic ingredients, really. It's the mass production of such treats, however, that makes them less than stellar for us, in the long run-and not necessarily the consumption of peanut butter and chocolate together, ya know?

Low Sugar Chocolate Peanut Butter Cups

Low Sugar Chocolate Peanut Butter Cups

Low Sugar Chocolate Peanut Butter Cups Ingredients

• 9 ounces dark chocolate (72% cacao), finely chopped
• 2 ounces unsweetened chocolate, finely chopped
• 1 Tablespoon coconut oil
• 6 tablespoons smooth, natural peanut butter*
• Cacao nibs, to garnish

How to Make Low Sugar Chocolate Peanut Butter Cups

Line a 12-cup muffin tin with liners or spray them with nonstick spray, for starters. Then, you melt the dark chocolate, unsweetened chocolate and coconut oil in a double boiler. What's that all about? A double boiler is basically a saucepan with a bit of boiling water, and you nestle a heat-safe bowl over the circumference of the saucepan with the ingredients in it. Everything melts together gently over controlled heat, rather than in a saucepan itself or in the microwave, which isn't the best for combining ingredients like this and melting evenly.

Once you've done that, pour some of the melty chocolate into the muffin cups and refrigerate until it's set. Then, you top it with some peanut butter, and add more chocolate as the final layer. Sprinkle with cacao nibs if desired. Refrigerate again, until everything has set.

How to Store Chocolate Peanut Butter Cups

These keep best in the refrigerator in an air-tight container for up to a week. You can also freeze them in a similar container for up to 3 months. Freezing some right off the bat will guarantee you have what we like to refer to as "emergency chocolate" on hand. Future you will be so happy! Just make sure they're wrapped tightly if you do freeze them so they don't get freezer burned.

We've also pictured these peanut butter cups as a meal prep, too, if you want. Pack them up with some of your favorite snacky fruits and veggies and a handful of unsalted raw nuts. (Apples are especially good with both chocolate and peanut butter.)

Substitutions and Alterations

  • Peanut butter and chocolate are a classic combo, but feel free to use cashew or almond butter, or a seed butter.
  • Sprinkle the top with some unsweetened shredded coconut on a few or all of these cups.
  • Skip the cacao nibs if you can't find them or don't like them (they can be a bit bitter), or use a small amount of mini chocolate chips.
  • To make it a little fancy, use a nice flaky sea salt on top.
  • Add some chopped peanuts to the top in addition to the cacao nibs. Or, if you use cashew or almond butter instead, use chopped versions of those nuts. It adds some extra flavor and a nice crunch on top.
  • A smidge of vanilla extract (about ½ teaspoon or less) is never a bad idea when working with chocolate. Add it with the other ingredients when you melt the chocolate. Other extracts to play with include coffee or chocolate extract. (Yes, those things exist!)
  • Chunky peanut butter is also ok, if you want some texture.

Tip!

We recommend that you only use natural peanut butter that contains peanuts and salt (or no salt, if desired). This will produce the best results.

READ MORE: If you like this recipe, you're going to love these peanut butter chocolate bars!

Or maybe these Protein Peanut Butter Energy Balls?

Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups

Low Sugar Chocolate Peanut Butter Cups

Making your own peanut butter chocolate cups is easier than you'd think! Feel free to swap in your favorite nut or seed butters in place of peanut butter.
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 cups
Calories: 203kcal
Author: Nick Quintero

Ingredients

  • 9 ounces dark chocolate (72% cacao) finely chopped
  • 2 ounces unsweetened chocolate finely chopped
  • 1 tablespoon coconut oil
  • 6 tablespoon peanut butter smooth
  • cacao nibs to garnish, optional

Instructions

  • Line standard 12-cup muffin tin with paper cupcake liners. If desired, trim the cupcake liners to shorten, but it's not necessary.
  • Gently melt the dark chocolate, unsweetened chocolate, and coconut oil over a double boiler over low heat.
  • Spoon one tablespoon of melted chocolate into each muffin tin cavity. Use the back of the spoon to gently push the melted chocolate up the sides of the paper liner. Place muffin tin the fridge until the chocolate sets, about 10 minutes.
  • Spoon ½ tablespoon of peanut butter evenly into the chocolate cups, making sure there are no air bubbles. Spoon another tablespoon of melted chocolate over peanut butter. Sprinkle cacao nibs on top, if desired. Place muffin tin back in the fridge for another 10 minutes until chocolate is set.
  • Transfer peanut butter cups to an airtight container. Keep at room temperature (if it's not warm) or in the fridge until ready to eat for up to a week.
  • NOTES:• It's recommended that you use natural peanut butter that only contains two ingredients: peanuts and salt.

Notes

Nutrition for 1 out of 12 peanut butter cups:
4g Protein | 14g Carbs | 16g Fat | 3.5g Fiber | 6.6g Sugar | 203 Calories

Nutrition

Serving: 1cup | Calories: 203kcal | Carbohydrates: 14g | Protein: 4g | Fat: 16g | Fiber: 3.5g | Sugar: 6.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Sugar Chocolate Peanut Butter Cups blog

5 New Fitness Trends

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Wondering what the fitness trends are for 2023? Read on, we've got some answers!

As we begin a new year and resolutions are fresh in our minds, one thing is for sure: people want to be healthier. The fitness trends for 2023 look a bit familiar, and a bit new.

The two most common ways people think about improving overall health are through the lens of nutrition and exercise. While this article will focus on exercise, we want to see you succeed in all areas of your health. Don't forget your nutrition! Be sure to check out our meal prep recipes for delicious, easy, and healthy ideas! 

Like anything else, the fitness industry goes through trends. Trends are not a good or bad thing necessarily. Without them, we wouldn't have disruptors like Peloton, OrangeTheory, and CrossFit. But sometimes, it seems fitness trends can get you a little carried away or even to go overboard as you narrow in on just one aspect of fitness. So, as we look at this list, be aware that there is no such thing as a "perfect" exercise program. The best one is not only the one that helps you achieve your goals but one that you consistently commit to doing. 

Let's look at 5 New Fitness Trends for 2023!

Fitness Trend #1: Hybrid Training

Hybrid Training running

This style of training, made popular by Bare Performance Nutrition CEO, Nick Bare, focuses on building strength and cardio. This typically looks like workout time split between running miles and lifting weights. 

This type of training is appealing because many gym goers, especially those who train as bodybuilders or powerlifters, have become tired of showing up, lifting weights, and getting strong but not feeling like they are in "good shape." Nick has set the standards as he chases personal records in both marathons and lifts like the squat and bench press. 

Fitness Trend #2: Hyrox

Hyrox is the next evolution in the Spartan-esque races. I think the best way to describe it is as a mix between CrossFit and Spartan races. Hyrox races are events that you train for similar to a 5k or marathon. They consist of running, broken up by exercises like medicine ball throws and burpees. 

With events across the country, not only can they be a great workout, but they can also provide you with that extra motivation for something to train for. 

Fitness Trend #3: Walks

Okay, this seems silly to even say that this is a "trend." However, in the summer of 2022, walks became incredibly popular because of the TikTok trend known as "hot girl walks." The basic idea was that walks help you become a "hot girl" or let's just go with a better version of yourself. Sort of a silly way to make walking more exciting, but walking is really good for you. 

There is something to this though. Walks are a great fat-burning, low-impact way to burn extra calories. Especially if you are new to exercise, walks can be a great first step - see what I did there.

READ MORE: You're Eating Carbs and You Don't Even Know It!

Fitness Trend #4: Knees Over Toes 

Knees Over Toes training was started by Ben Patrick. Ben was a former basketball player with multiple devastating knee injuries that sidelined his basketball dreams. That was until he changed the way he trained. 

The basic idea of this way of training is to protect your joints by strengthening the muscles around them using full ranges of motion. This is a great program for longevity and improving how well your body moves. If it sounds a little daunting, it's okay, Ben's mom does the program as well. 

Fitness Trend #5: Boutique Fitness Studios

These aren't necessarily new; however, they are growing fast and popping up in cities across America. Whether it's OrangeTheory, F45, or your local hot yoga studio, these studios can be a great way to get your heart rate up and improve your cardiovascular health. 

With people continuing to understand how important exercise is to health, there's no doubt these studios will continue to grow.

READ MORE What 80/20 Means When It Comes to Food and Fitness

Here's the thing with exercise, the most important thing is that you do it. Do we believe there is one best way to go about it? Not necessarily! Every body is different. But at the end of the day, an exercise program only works if you do. 

The important thing to remember with exercise is that you want to train your muscles (resistance training) and your heart (cardio). Overall health is best achieved when you combine the two; you're in charge of the how in this equation.

Wondering where to start? Try this primer how How to Burn 300 Calories!

What trends are you seeing these days? What are you curious about? Which ones have you tried? Let us know in the comments!

Chicken Jambalaya

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This is a colorful, delicious and easy Chicken Jambalaya recipe - all in one pot! It's great to serve at parties and it reheats well.

Chicken Jambalaya Meal Prep

This is a colorful, delicious and easy Chicken Jambalaya recipe - all in one pot! It's great to serve at parties and it reheats well.
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: dinner
Cuisine: American
Keyword: Chicken, Sausage
Servings: 4 servings
Calories: 487kcal
Author: Meal Prep Mondays

Ingredients

  • 1 pound chicken breast
  • 4 ea chicken sausage links
  • 3 tablespoon olive oil
  • ½ ea white onion
  • 2 stalks Celery
  • 1 ea red bell pepper
  • 1 ea yellow bell pepper
  • 1 tablespoon Minced Garlic
  • 2 tablespoon Cajun seasoning
  • 1 can crushed tomatoes
  • 1 teaspoon dried oregano
  • 2 cups chicken broth
  • 4 cups Minute White Rice Cups

Instructions

  • Season the chicken with cajun seasoning.
  • In a skillet, heat olive oil and add in the chicken and cook until browned on both sides.
  • Transfer the chicken to a plate and add more olive oil to the pan.
  • Then, slice up the sausage links and add to the skillet and cook until preferred.
  • Transfer the sausage to the plate as well.
  • In the same skillet, add in the chopped onion, celery and bell pepper and season with salt and pepper.
  • Add in the minced garlic and saute until the veggies are softened.
  • Add in the chicken broth, crushed tomatoes, rice and more cajun seasoning and oregano.
  • Simmer until the roce has soaked up all the liquid.
  • Stir in the sausage and chicken to the mix and season with more salt and pepper to taste.
  • Transfer to your meal prep containers and enjoy!

Nutrition

Serving: 1meal | Calories: 487kcal | Carbohydrates: 56g | Protein: 32g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 76mg | Sodium: 734mg | Potassium: 945mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2092IU | Vitamin C: 13mg | Calcium: 89mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Chicken Jambalaya meal prep

Honey Garlic Chicken

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This meal prep is incredibly simple! It is only seven ingredients and takes less than twenty five minuets to make.

Honey Garlic Chicken

Honey Garlic Chicken

This meal prep is incredibly simple! It is only seven ingredients and takes less than twenty five minuets to make.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: American
Keyword: Chicken, dinner
Servings: 4 Servings
Calories: 580kcal
Author: Meal Prep Mondays

Ingredients

  • 1 lb chicken tenders or breasts
  • 2 tablespoon Garlic Powder
  • 6 tablespoon Soy Sauce
  • 4 tablespoon Sesame Oil
  • 4 tablespoon Honey
  • 1 bag Coleslaw
  • 4 Cups Jasmine Rice

Instructions

  • First, mix together the chopped chicken breasts with 2 tablespoon garlic powder, 2 tablespoon honey, 2 tablespoon sesame oil and 2 tablespoon soy sauce.
  • Then, cook on the stove over medium heat for 10-12 minutes or until the chicken is fully cooked through.
  • In a separate bowl, make the coleslaw salad. Mix together the cole slaw with 2 tablespoon honey, 4 tablespoon soy sauce, & 2 tablespoon sesame oil.
  • After that, cook your rice according to the package.
  • I used Minute Rice Jasmine cups since they are already pre measured for one cup and easily cooked in the microwave.
  • Once everything is cooked, divide everything out into four containers.

Nutrition

Serving: 1meal | Calories: 580kcal | Carbohydrates: 73g | Protein: 33g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 1665mg | Potassium: 782mg | Fiber: 4g | Sugar: 21g | Vitamin A: 144IU | Vitamin C: 43mg | Calcium: 76mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Coffee Almond Quinoa Breakfast Bowl

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Coffee Almond Quinoa Breakfast Bowl combines coffee and protein-what more could you need?

Energize your morning by combining your favorite coffee with a hearty bowl of protein-rich quinoa. This healthy meal prep recipe combo might initially sound odd, but quinoa is a bit of a blank slate and the flavors do work well together. Plus, this easy-to-make breakfast bowl is filled with nutritious ingredients that will satisfy you without being too heavy. Quinoa, of course, also happens to be gluten-free, and this meal prep recipe is vegan, too. Fresh raspberries add a hit of freshness and sweetness. We like this as a protein-rich alternative to more sugary "cereal" breakfast offerings, and it sticks with us a bit longer than oatmeal does.

Coffee Almond Quinoa Breakfast Bowl

Coffee Almond Quinoa Breakfast Bowl

Coffee Almond Quinoa Breakfast Bowl Ingredients

  • ½ cup unsweetened almond milk
  • ½ cup coffee
  • 1.5 cups cooked quinoa
  • ½ cup hemp seeds
  • ½ cup raspberries
  • 2 tablespoon sliced almonds
  • Sweetener, as desired

How to Make Coffee Quinoa Breakfast Bowl

This meal prep recipe requires you to have some cooked quinoa on hand, which you can do at any time. You can even cook quinoa and freeze it. Portioning it into 2-cup or other useful increments can make incorporating it into meals such as this breakfast bowl a lot easier. Just defrost it in the microwave or in the refrigerator overnight before using it here.

I bet you were wondering if you cook the quinoa in coffee instead of water . . . that might make the quinoa too bitter! Combine coffee and plant-based milk together and warm it up. Pour the warmed coffee-milk combo over the cooked quinoa. Add in some hemp seeds, and top with raspberries, sliced almonds, and a little sweetener of choice. Maple syrup can stand up to the flavor of coffee really well, but honey is good, and so is agave nectar if you aren't looking for straight-up sugar in your quinoa breakfast bowl.

How to Store Coffee Quinoa Breakfast Bowl

Once this is prepped you can keep this in the fridge for 2 to 3 days. The longer the milk sits in the quinoa, the thicker it will get. You can prepare this on Sunday and have thicker quinoa during the week, or put the milk on the side and top it off when it's time to eat breakfast. You can also eat this cold or warm it up. If you'd like it to be thinner, add some milk when your reheat it if you'd like it to be thinner.

Due to the nature of the ingredients, we don't recommend longer-term storage like the freezer. It just won't hold up.

Substitutions and Alterations

  • This is great with plant-based milk such as soy, hemp, oat (so good with oat!), almond, or cashew milk. Going with coconut milk gives it a tropical vibe and if you're into that, go ahead and ride that vibe. Add some unsweetened shredded coconut on top.
  • Use other fruits such as blueberries or strawberries, or even sliced bananas or mango.
  • Dried fruit can work, too, but it tends to be sweetened, so if you're watching your consumption of added sugar, keep that in mind.
  • Swirl in a tablespoon or so of peanut butter. Sounds crazy, but try it!
  • Chopped pecans, pistachios, or walnuts are worthy substitutes for almonds.

Tips for Quinoa

When cooking quinoa, make sure you rinse it several times under cold water. This helps remove some of the bitterness that you might taste after cooking quinoa.

READ MORE: 25 Grab and Go Make-Ahead Breakfast Ideas

Coffee Almond Quinoa Breakfast Bowl
Coffee Almond Quinoa Breakfast Bowl
Coffee Almond Quinoa Breakfast Bowl
Coffee Almond Quinoa Breakfast Bowl

Coffee Almond Quinoa Breakfast Bowl

Energize your morning by combining your favorite coffee with a hearty bowl of protein-rich quinoa. This easy to make breakfast bowl is filled with nutritious ingredients that will satisfy you without filling you up. Gluten Free. Vegetarian. Vegan. 
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: Quinoa
Servings: 2 meals
Calories: 483kcal
Author: Nick Quintero

Ingredients

  • ½ cup unsweetened almond milk can sub sweetened, cream, coconut milk, etc
  • ½ cup coffee made as desired
  • 1.5 cups cooked quinoa
  • ½ cup hemp seeds
  • ½ cup raspberries**
  • 2 tbs sliced almonds
  • sweetener as desired

Instructions

  • Mix together milk and coffee in a saucepan or microwave-safe bowl.
  • Warm in the microwave or on the stove top over low heat; don't let the milk boil. Add the sweetener, if using.
  • Mix together quinoa and hemp seeds in a bowl. Pour the coffee milk over the quinoa and stir a little to combine.
  • Top with rapsberries and sliced almonds. Enjoy immediately, or transfer to two meal prep containers and store in the fridge until ready to use. You can eat this cold, warm, or hot.

Video

Notes

Nutrition for 1 out of 2 servings:
22g Protein | 37g Carbs | 27g Fat | 9g Fiber | 483 Calories

Nutrition

Serving: 1meal | Calories: 483kcal | Carbohydrates: 37g | Protein: 22g | Fat: 27g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Coffee Almond Quinoa Breakfast Bowl

Spaghetti Squash Shrimp Scampi

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This is a fun meal prep that is far from basic! If you've never had spaghetti squash style shrimp scampi, you're in for a treat!

Spaghetti Squash Shrimp Scampi

Spaghetti Squash Shrimp Scampi

Everyone's favorite shrimp scampi with a low-carb, healthier alternative to pasta using spaghetti squash! It's still amazingly buttery and garlicky with half the calories!
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Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Lunch
Cuisine: American, Italian
Keyword: Shrimp, spaghetti squash
Servings: 4 Meals
Calories: 213kcal
Author: Meal Prep Mondays

Ingredients

  • 1 Spaghetti Squash
  • 1 lb shrimp
  • 1 Cup Mushrooms
  • 1 Jar Artichokes
  • 1 Bag Spinach
  • 6 Whole Garlic Cloves
  • 1 Can Diced Tomatoes

Instructions

  • Preheat the oven to 450° and place foil on a cookie sheet.
  • Slice the spaghetti squash in half, scoop the inside seeds out and cover with olive oil, salt, pepper and garlic cloves.
  • Bake for 35-40 minutes.
  • In a separate pan, saute the garlic cloves in olive oil then place in the sliced mushrooms.
  • Cook on medium for 5-7 minutes then add in the artichokes, spinach and shrimp. Cook until the shrimp turn pink.
  • Using a fork, scrape the inside of the spaghetti squash.
  • Distribute evenly into four meal prep containers, then top with the shrimp and veggies.

Nutrition

Serving: 1Meal | Calories: 213kcal | Carbohydrates: 24g | Protein: 26g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 183mg | Sodium: 366mg | Potassium: 849mg | Fiber: 5g | Sugar: 10g | Vitamin A: 541IU | Vitamin C: 19mg | Calcium: 171mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Gluten Free Cinnamon Roll Meal Prep

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Gluten-Free Cinnamon Roll Meal Prep is totally a thing! They're a great snack and a delicious morning indulgence that we've made healthier with the addition of ground psyllium husk!

Yes, you're seeing gluten-free cinnamon rolls alongside a handful of whole almonds, raisins, and some baby carrots. We will never tell you to totally forgo sweets (unless that's what you need to do; in which case, we're here for that, too. We just want you to be happy with your meal prep recipes and meal prep ideas.)

Gluten Free Cinnamon Roll Meal Prep

Gluten Free Cinnamon Roll Meal Prep

Gluten-Free Cinnamon Roll Meal Prep Ingredients

Dough:

  • 3 ¼ cup gluten-free flour blend (see note)*
  • 1 ½ cups oat flour
  • ¼ cup ground psyllium husk
  • 3 tablespoon coconut sugar
  • 2 ¼ teaspoon (¼-ounce packet) instant yeast
  • 1 tablespoon baking powder
  • 1 teaspoon fine sea salt
  • 2 cups warm water, about 110 degrees F
  • 2 tablespoon melted coconut oil
  • 2 large eggs
Gluten Free Cinnamon Roll Meal Prep

Filling:

  • Vegetable oil spray
  • ½ cup coconut sugar
  • 1 ½ tbsp. ground cinnamon

Glaze:

  • Dark maple syrup, as needed

How to Make Gluten-Free Cinnamon Rolls

These don't look like your grandmother's cinnamon rolls, admittedly. But Grandma never made gluten-free baked goods, much less ones with additional fiber!

You'll need to get ahold of the Bob's Red Mill gluten-free baking blend (the 1-to-1 blend, in the blue bag). We find that that particular blend produces incredibly reliable results, and the xanthan gum, which you typically need for gluten-free baked goods. You also need oat flour, which adds some fiber and a nutty taste to the cinnamon rolls. The dough comes together in the bowl of a stand mixer with a little yeast. It's not tough to put together, it just takes a little finesse!

Gluten Free Cinnamon Roll Meal Prep

Once you have the dough ready to go, roll it up tightly and then slice it into "rolls." Transfer them to a muffin tin and let them rest for an hour. These gluten-free cinnamon rolls bake up beautifully, and require very little else to be delicious. A bit of good quality maple syrup over the top while they're cooling from the oven tastes really good, in lieu of the standard confectioners' sugar glaze that we're all accustomed to. (This is far less cloyingly sweet.)

How to Serve Gluten-Free Cinnamon Rolls

We love these hot out of the oven, but not too hot! (Patience is a virtue, they say.) But we've prepped them here as a fun breakfast or maybe even a hearty sweet snack for the middle of the afternoon. If you need to reheat them, pop them in the toaster oven or a low oven, wrapped loosely in foil. They should perk right up.

Gluten Free Cinnamon Roll Meal Prep

How to Store Gluten-Free Cinnamon Rolls

Once they're cool enough to handle you can transfer them to prep containers and add other goodies in there to boost up the nutrition of this meal prep. We like raisins, almonds, and carrots as pictured, but you can put together some combo of fats, protein, and some vitamins because let's face it, these cinnamon rolls aren't going to be the most nutritious thing you eat all day. However, they do have some protein, fiber, and healthy fats, so it's not the same as eating

Substitutions and Alterations

Well, let's be honest. This is a baking recipe, and a gluten-free one at that, which means it's not the easiest recipe to tinker with before things start to potentially go sideways. We wouldn't do too much to mess with success, but you can do the following pretty safely, without affecting the success of your gluten-free cinnamon roll meal prep.

  • Brush the top with honey or agave nectar instead of maple syrup.
  • Sprinkle the top with coconut sugar or demerara sugar.
  • Go totally old school and make a simple glaze with some milk and confectioners' sugar and drizzle across the top. (We'd do this sparingly, but you do you!)

READ MORE: Cinnamon Roll Coffee Cake Meal Prep is the Mash-Up You Didn't Know You Needed!

Gluten Free Cinnamon Roll Meal Prep
Gluten Free Cinnamon Roll Meal Prep

Gluten Free Cinnamon Roll Meal Prep

These gluten-free cinnamon rolls are firm on the outside, but soft and fluffy on the inside. The secret to gluten-free bread baking is ground psyllium husk!
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Prep Time: 1 hour 20 minutes
Cook Time: 35 minutes
Total Time: 1 hour 55 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: Meal Prep
Servings: 12 rolls
Calories: 250kcal
Author: Nick Quintero

Ingredients

  • 3.5 cups gluten free flour blend see notes
  • 1.5 cup oat flour
  • ¼ cup ground psyllium husk
  • 3 tablespoon coconut sugar
  • 2 ¼ teaspoon instant yeast
  • 1 teaspoon sea salt
  • 2 cups warm water about 110 degrees
  • 2 tablespoon coconut oil melted
  • 2 large eggs

Filling

  • coconut oil spray
  • ½ cup coconut sugar
  • 1.5 tablespoon ground cinnamon

Glaze

  • dark maple syrup as desired

Instructions

  • In the bowl of a stand mixer fitted with a paddle attachment, mix together gluten-free flour blend, oat flour, psyllium husk, coconut sugar, instant yeast, baking powder, and salt. In another bowl, whisk together warm water, coconut oil, and eggs.
  • Add half of wet ingredients to dry ingredients. Mix on low speed. Add remaining wet ingredients. Continue to mix on low speed until batter starts to form. Increase speed tomedium and mix for 3-4 minutes. Scape down bowl as needed to ensure thoroughmixing. Dough will be a bit sticky and should look like thick cookie dough batter.
  • Transfer dough to a lightly oiled 18x13-inch parchment paper. Use your hands to gently pat dough into an 18x13-inch rectangle. Alternatively, use a small rolling pin. Lightly spray surface of dough with vegetable oil spray (cooking oil spray). In a small bowl, mixtogether coconut sugar and ground cinnamon. Sprinkle sugar cinnamon mixture over the dough.
  • With the long side facing you, use the parchment paper to help roll the dough into a tightcylinder. Pinch the seams closed. Use a sharp knife to cut the log into 12 equal rolls.
  • Grease a 12-cup muffin tin with cooking spray. Place cut rolls in muffin tin, Looselycover with plastic wrap. Allow rolls to rest for 1 hour at room temperature. Dough will puffup and fill the muffin tin cavity.
  • Preheat oven to 350 degrees F. Remove plastic wrap. Bake the rolls for 30-35 minutes until they are golden brown, rotating the pan midway through baking.
  • Allow rolls to remain in pan for 5 minutes. Remove from pan and place on wire rack tocool. Brush warm rolls with maple syrup, as desired. Serve rolls warm, or gently reheat in the microwave.
  • NOTE: We used Bob's Red Mill Gluten Free 1-to-1 Baking Flourblend. Results may vary with other gluten-free flour blends.

Video

Notes

Nutrition for 1 out of 12 rolls:
7g Protein | 47g Carbs | 5.5g Fat | 7g Fiber | 250 Calories

Nutrition

Serving: 1roll | Calories: 250kcal | Carbohydrates: 47g | Protein: 7g | Fat: 5.5g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
(Healthy Gluten Free) Cinnamon Roll Meal Prep blog

Chicken Pot Pie Stew

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Mmmm, classic chicken pot pie - just like how mom used to make it! There's something about chicken pot pie that gets us going - it's warm, hearty, and a classic comfort meal. That's why we're giving you our Chicken Pot Pie Stew meal prep recipe! We combine classic chicken pot pie ingredients to prepare a savory and creamy chicken stew that satisfies big appetites. The best part about this recipe is that you get a traditional creamy chicken stew in less than 30 minutes! We pair it with gluten-free sea salt crackers to round out the creaminess and complete the meal, adding to the feel of chicken pot pie.

Chicken Pot Pie Stew

If you want to enjoy the hearty flavor of chicken pot pie while minding calories, this recipe has you covered! The stew is full of high-protein chicken breast and veggies and cooks up in less than 30 minutes. Served alongside gluten-free crackers for a pot pie crust flavor!  

How long will Chicken Pot Pie Stew last for?

Our chicken pot pie stew will last for 3 to 4 days stored in the refrigerator. Be sure to store your creamy chicken stew in airtight containers, like these Good Cook meal prep containers we sell on Amazon. 

Can Chicken Pot Pie Stew be frozen?

Yes, you can freeze chicken pot pie stew, and you'll be glad you did! Once you cook the stew, make sure it cools to room temperature before storing separate servings in freezer bags or freezer-friendly containers. The creamy chicken stew will hold its flavor for 4 to 6 months.

Chicken Pot Pie Stew

Chicken Pot Pie Stew Ingredients:

  • 4 tablespoon unsalted butter 
  • 1 cup chopped celery 
  • 1 cup peeled/chopped carrots  
  • 2 teaspoon poultry seasoning  
  • 3 tablespoon gluten-free all- purpose flour 
  • 2 cups chicken stock 
  • 8 oz. cooked/chopped chicken breast 
  • ½ cup frozen peas  
  • ½ cup 2% milk  
  • Sea salt and pepper to taste  

For Serving 

  • 50 simple mills gluten-free sea salt crackers  
Chicken Pot Pie Stew

How do you make Chicken Pot Pie Stew?

Chicken pot pie stew is a cinch to make and is ready to store away for future meals in less than 30 minutes, and you only need a Dutch oven to cook this traditional creamy chicken stew. 

Start by heating a tablespoon of butter in a Dutch oven, then add celery and carrots. Cover and let the celery and carrots cook for 8 minutes, stirring occasionally. The butter, celery, and carrots will create a savory base for the stew. After 8 minutes, add the rest of your butter to the pot and whisk in your gluten-free flour. After the flour, add the chicken stock. The chicken stock is a quick step - you only want to give the flour and butter 30 seconds to cook before adding it. To avoid excess burning, have your chicken stock ready to go in a measuring cup or beaker. Once you add the chicken stock, stir it with the butter and flour, scraping any brown bits from the bottom of the pot. Reduce heat and stir in chicken and poultry seasoning. Let the chicken, seasoning, butter, and flour simmer for 5 minutes before adding the milk and peas. Give the milk and peas 5 minutes to meld with the other ingredients. At this point, you'll have a rich-flavored, creamy chicken stew that's ready for future meals!

Chicken Pot Pie Stew
Chicken Pot Pie Stew

How to portion Chicken Pot Pie Stew?

With this meal prep recipe, you will have four servings of chicken pot pie stew. You need 4 meal prep containers for each serving. Divide your stew into the containers and leave one compartment open for the crackers. If you don't want crackers, grab a single-compartment container for storage instead. 

More stew meal prep recipes:

While you have your Dutch oven out, cook these other filling stews and freeze them! 

We also have a complete list of stews you can cook with a Dutch oven or instant pot here 21 Soup and Stew Meal Prep Recipes for Fall and Winter

Chicken Pot Pie Stew

Other tips for making Chicken Pot Pie Stew:

  • For a heartier creamy chicken stew (and if your diet allows), add low-starch waxy potatoes like Dutch baby potatoes or red potatoes. The red potatoes make for a nice pop of color. 
  • Switch out the chicken breast for chicken thighs for a richer stew, since chicken thighs are nice and juicy. 
  • Have some leftover chicken from another meal? Use that, too! Any chicken will do, even rotisserie. 
  • Add more broth if you don't want the stew as creamy. 
  • Switch up the sides and flavors by swapping out the crackers for a fruit or vegetable salad.
Chicken Pot Pie Stew

Chicken Pot Pie Stew

If you want to enjoy the hearty flavor of chicken pot pie while minding calories, this recipe has you covered! The stew is full of high-protein chicken breast and veggies and cooks up in less than 30 minutes. Served alongside gluten-free crackers for a pot pie crust flavor!
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Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: dinner, high protein, lunch, soup, stew
Servings: 4 meals
Calories: 448kcal
Author: Nick Quintero

Ingredients

  • 4 tablespoon unsalted butter
  • 1 cup chopped celery
  • 1 cup peeled/chopped carrots
  • 2 teaspoon poultry seasoning
  • 3 tablespoon gluten-free all- purpose flour
  • 2 cups chicken stock
  • 8 oz. cooked/chopped chicken breast
  • ½ cup frozen peas
  • ½ cup 2% milk
  • Sea salt and pepper to taste

For Serving

  • 50 simple mills gluten-free sea salt crackers

Instructions

  • Heat 1 tablespoon of butter over medium heat in a Dutch oven. Add celery and carrots. Cook covered for 8 minutes stirring occasionally.
  • Melt remaining butter in a pot and whisk in gluten-free flour. Cook 30 seconds.
  • Add chicken stock to pot and stir, scraping up browned bits on the bottom of the pot. Reduce heat to medium-low and stir in chicken and poultry seasoning. Bring it to a simmer. Simmer for 5 minutes.
  • Add milk and peas and stir until thoroughly combined and thickened. Cook 5 minutes longer. Season with sea salt and pepper to taste.
  • Divide chicken stew between large compartments of 4 teal MPOF containers. Add 12-13 crackers to each small compartment.

Video

Nutrition

Calories: 448kcal | Carbohydrates: 38g | Protein: 24g | Fat: 21g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Chicken Pot Pie Stew

Meet Melissa Rifkin | Registered Dietitian

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Melissa Rifkin is a registered dietitian living and working in NYC and has an amazing perspective and background with helping people. She's an educator and she practices what she preaches. We'd like to introduce you to....

Table of Contents

Melissa Rifkin, MS, RD, CDN, CSO

On Lifestyle:

MPOF: How do you start your day?
Melissa Rifkin:  Wake up at 4:30am every morning and start my day off with a cup of coffee. After coffee I head straight to the gym. I set my clothes out every night for the gym, so I know I have to go.

MPOF:  What's one thing you can't live without? Why?
Melissa Rifkin:  I can't live without exercise, whether it's inside or outside. Running is a big thing of mine… without running, I feel like I couldn't clear my head.

The second thing would have to be music.

And if it's food related, popcorn. Haha. SkinnyPop! It's high in fiber and low in calories. You can eat a lot and not feel guilty.

MPOF:  Do you follow any specific diets/plans? 
Melissa Rifkin:  I try to follow a low carb and low sugar diet, because I have IBS (irritable bowel syndrome). I feel like a low carb diet is the best way to go... because a lot of my clients are overweight and I find that sugar is the culprit of all the weight gain.

MPOF: Do you differentiate between different types of sugars? For example, processed sugars vs. natural sugars, like oranges.
Melissa Rifkin: I believe that all fruits are created equal, I just feel like the portion sizes are completely skewed. If it's a small portion size, it's fine. Eating one orange vs. drinking orange juice is a big difference too. There is going to be less calories in an orange, more fiber, and they take longer to peel. Versus drinking orange juice where it takes 10-15 oranges to squeeze all that juice out.

A sugar is a sugar. Not all are created equal….but when they enter your body, your body doesn't say Snickers bars to the right and oranges to the left. It just says, hello sugar. To me, a sugar is a sugar.

BEWARE of the labels that say, "No Added Sugar." For example, Naked Juices, their label says "no added sugar," but in an actual bottle itself, there might be 4-5 blended fruits that are going to give you 50 grams of sugar. So it might not be added, but it's a lot of sugar in one sitting.

MPOF: What is your favorite music to listen to?
Melissa Rifkin:  Really, I don't discriminate between any variety of music...it really depends on what kind of mood I'm in. Cooking for me is very cathartic, Sunday is my meal prep day...that's more of a classical. If I'm running or at the gym, I like techno or something very fast and upbeat. If it's on my way to work, I'm listen to Lithium on Sirius XM. When I'm at work I like to listen to Reggae. but you'll probably never catch me listening to country.

On Fitness:

MPOF:  What do you do to stay active every week?
Melissa Rifkin:  I work out every day (5-6 times per week) for an hour and a half. And at work, I started a walking group with a few of the girls. It's a great way to get away from the computer and cool off, walk, chat, then go back to the grind.

MPOF:   For people who say working out is too hard, what do you tell them?
Melissa Rifkin: To make it fun. Little things can make it exciting and fun… like buying a new pair of sneakers, or a new pair of leggings, changing your music, finding a good show to watch.

A lot of people don't like class settings… which is totally fine. When I'm working out, I have a lot of things going on. I'm reading a book, I have music in, and the TV is on. The minute I don't have something that's exciting me, I want to get off too.

Another thing is the commitment that people owe to themselves. Exercise, eating right, and mental wellbeing is something we owe to ourselves to have a rich lifestyle.

MPOF:  What is your favorite exercise?
Melissa Rifkin:  I actually love to run. On a treadmill… I don't lift weights or any hardcore things like that. I do a lot of body weight and yoga.

MPOF:  What is your least favorite exercise?
Melissa Rifkin:  Zumba! I feel like I'm too much of a "white girls can't dance."

Believe it or not, sometimes I can't do coordinated exercises.

On Food:

MPOF:  On a scale from 1 to 10 - How important is food to your lifestyle? Why?
Melissa Rifkin:  10! Absolutely. Because you are what you eat. You ultimately feed the disease or you cure the disease with your food.

MPOF:  What's one piece of advice for some just starting to eat better?
Melissa Rifkin: Incorporate one new healthy food into your life every week. Only take on one or two changes at a time otherwise, it's going to feel like it's not real.

MPOF:  Do you recommend meal prepping to your clients?
Melissa Rifkin:  Every single one of them. Once they finally start doing it, they realize they are saving time, money, and calories and never felt so good.

My clients that meal prep are the most successful. I have one client that has lost 70 lbs with me and she is 10lbs away from her goal weight.

MPOF: What are some of your favorite meal prep combos?
Melissa Rifkin:  One of my favorites is Trader Joe's riced cauliflower, snap peas, zucchini, garlic, onions, and peppers. Then I'll add either organic chicken sausage or turkey sausage. That is my favorite go-to meal prep.

MPOF: Don't you get bored eating the same thing every week?
Melissa Rifkin: I try to make 7-8 vegetables, 3-4 different proteins, and a couple different carbohydrates, so I'm not bored. I mix and match all week.

MPOF: What are some of your favorite ingredients?
Melissa Rifkin:  Zoodles! If you've seen my Instagram page, they're in like every picture. Haha

MPOF: What meal prep tools can't you live without. Why?
Melissa Rifkin:  The KitchenAid Stand Mixer and Spiralizer attachment

MPOF: Where do you get meal prep recipes/inspo?
Melissa Rifkin:  Instagram and Pinterest

Also, I've been trying to do a Paleo diet, so I also follow:

  1. PaleoRunningMama
  2. AmandaFitLife
  3. TheToastedPineNut

MPOF: How much do you spend weekly/monthly on food?
Melissa Rifkin:  To be honest, I don't really know.

MPOF:  How do you eat on the weekends vs during the week?
Melissa Rifkin:  Not very much… because I do have IBS, and because when I do eat so clean then I go off, I feel sick.

Related: Eating with IBS: FODMAP recipes

Tips / Motivation:

MPOF:  You seem really confident in your body-what advice do you have for women (or men) who want that for themselves?
Melissa Rifkin: In order to be confident in yourself, it needs to start with self love. I think that if you're nourishing your body with unhealthy foods, and you're not exercising, and you're not taking the means to better yourself, then it's hard to love yourself.

So, it starts with eating properly, exercising, taking care of your mental well-being. Then you'll start loving yourself.

MPOF:  When you think about success, who is the first person that comes to mind? Why?
Melissa Rifkin: My father. My dad is 70 years old and eats better than I do, if that's even possible. He used to do Crossfit 5 times a week, but then he got bored so now he's spinning. I've never seen a 70 year old with a six pack… it's super inspiring. That's where I get my inspiration from.

MPOF:  What inspires you? Why?
Melissa Rifkin: My work inspires me. I like to be an example to my patients and clients. If I can't do it, why would I ask someone else to do it. So, I practice what I preach.

No one wants to go to an overweight dietitian. I want to be that example and I strive to do that every day.

Other resources mentioned in the interview:

Your body is a sanctuary and what you put into it matters. You either fuel the disease or you prevent it, through nutrition. I think that reaching out to people on Instagram and social media who can support you are great to tap into. Everyone needs support…
If you want to connect with Melissa, make sure to check her out on Instagram.

And if you're in a place where you'd like to get your nutrition on track and a mentor to support you through your journey, check out these coaching sessions from Melissa.

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. Danica from Kale and Carrot Sticks - Binge Eating and Recovery
  5. Dana Angelo White - Registered Dietitian, Sports & Nutrition Coach

The Most Flavorful Asian Air Fryer Salmon

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Table of Contents

Easy and delicious Asian-inspired Air Fryer Salmon is the perfect well-balanced meal!

Salmon filets are the most common cut of a salmon for enjoying Asian Air Fryer Salmon. The reason is the bones are easy to remove and the filet can be cooked in so many ways. In this MPOF meal prep recipe, we'll use the air fryer, which is rapidly becoming one of the most effective and versatile cooking methods around.

Asian Air Fryer Salmon

Most people still would never guess that making salmon in an air fryer could create tender, juicy salmon filets. This Asian meal prep idea might just become your new favorite way to prepare your meal prep recipes - whether it's sockeye salmon or anything else. When you use an air fryer, everything turns out crispier, juicier and perfectly cooked in a shorter amount of time. Plus, there's no preheating and minimal clean up, so you have more time to enjoy your meal. 

Ready for a savory and healthy restaurant-quality meal prep recipe? Let's get to it! 

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!

Asian Air Fryer Salmon

How to store Air Fryer Salmon?

Asian Air Fryer Salmon can be refrigerated for three days. If you need more time before packing your meal, consider freezing the filets. Be sure to cook your thawed salmon within two days of being in the fridge.

Can Asian Air Fryer Salmon be frozen?

Absolutely. Air-fried salmon will taste great after being frozen for up to four to six months. Your Asian Air Fryer Salmon will be ready for you when you are ready. Same goes for your green beans - freeze them or prepare them before you portion the meal.

Asian Air Fryer Salmon

How do you make Asian Air Fryer Salmon?

With an air-fryer to support your meal prepping, cooking is easy, quick, and clean! 

First, let the salmon marinate in a well-mixed combination of coconut aminos, honey, sesame oil, garlic, and ginger. Place the salmon in the marinade with its skin side up. Cover and let it be in the refrigerator for 30 minutes. Meanwhile, heat a large cast iron skillet over medium-high heat with a bit of olive oil. Sauté the green beans until they are lightly charred. This should take about 15 minutes. Season the green beans with sea salt.

Prepare the air fryer by heating it to 400ºF and lightly grease the surface with avocado oil. Fry the salmon in the air fryer basket for 12 minutes.

Asian Air Fryer Salmon Ingredients:

For Salmon 

  • ¼ teaspoon avocado oil for greasing 
  • 4 salmon filets
  • ¼ cup coconut aminos
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon honey
  • 1 teaspoon minced garlic 
  • 1 teaspoon grated ginger
  • ¼ cup chopped green onion 
  • 1 ½ cups dry jasmine rice, cooked according to package directions 

For Green Beans

  • 4 cups fresh green beans, ends trimmed
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt 
Asian Air Fryer Salmon

How to portion Asian Air Fryer Salmon?

Your meal prep recipe brings together 1 salmon filet and 1 cup of jasmine rice in the large compartment of the teal MPOF Dual Compartment Meal Prep Containers. Garnish the salmon with green onions and divide your green beans evenly between the small compartments in the four containers.

Asian Air Fryer Salmon

More Salmon meal prep recipes:

Other tips for making Asian Air Fryer Salmon:

  • Choose salmon filets that have the same thickness so no salmon gets undercooked or overcooked. With Asian Air Fryer Salmon, the goal is for everything to be perfectly cooked. 

  • Leave your salmon out of the fridge for about 60 minutes to take the chill off.

  • Make some space between your salmon filets in the air fryer to allow heat to circulate evenly. Don't crowd things too much and you'll have evenly cooked salmon.

Asian Air Fryer Salmon

Asian Air Fryer 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!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 27 minutes
Total Time: 37 minutes
Course: dinner, Lunch, Main Course
Cuisine: Asian
Keyword: gluten free, low carb, Meal Prep, Salmon
Servings: 4 meals
Calories: 575kcal
Author: Nick Quintero

Equipment

  • Air Fryer

Ingredients

For Salmon

  • ¼ teaspoon avocado oil for greasing
  • 4 salmon filets 1 pound
  • ¼ cup coconut aminos
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon honey
  • 1 teaspoon minced garlic
  • 1 teaspoon grated ginger
  • ¼ cup chopped green onion
  • 1 cup dry jasmine rice cooked according to package directions

For Green Beans

  • 4 cups fresh green beans ends trimmed
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt

Instructions

  • Combine coconut aminos, honey, sesame oil, garlic and ginger in a shallow dish. Stir well to mix. Place salmon in marinade skin side up and cover. Marinate in refrigerator for 30 minutes.
  • While salmon marinates, heat olive oil in a large cast iron skillet over medium-high heat. Add green beans and sauté, stirring occasionally until green beans are lightly charred, about 15 minutes. Season with sea salt.
  • Heat air fryer to 400ºF and lightly grease with avocado oil. Place salmon in air fryer basket leaving room between each one for air to flow. Fry for 12 minutes.
  • Place 1 salmon filet over 1 cup of jasmine rice in the large compartment of 4 teal MPOF containers. Garnish with green onion. Divide green beans between 4 small compartments.

Video

Nutrition

Calories: 575kcal | Carbohydrates: 57.1g | Protein: 36.9g | Fat: 20.7g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Asian Air Fryer Salmon

Intuitive Eating. How To Get Started.

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#DietCulture... heard of it?

It is not surprising that we live in a culture of dieting. Our grocery store magazine racks are filled with cover stories that inform us of the latest dieting technique and fill our heads with pictures of airbrushed models producing discontent and judgment on the way we ourselves look. No doubt you have played this comparison game and have already subjected yourself to several diets that actually did work as a short-term fix because anything that creates a caloric deficit works for a little while.

But to what end? There must be a better way, right? It turns out that there is…

Intuitive Eating is not a diet, but a different way to look at sensible eating for a lifetime.

Webster's dictionary defines intuition as: 1) quick and ready insight. 2) immediate apprehension or cognition. So, eating intuitively is a way of eating that is very self-aware and thoughtful. It is becoming in tune with your body and it's real needs.

We are all intuitive eaters from birth. Babies eat when they are hungry. They stop eating when they are full. They don't want to eat again until their body tells them they are hungry. Babies are born intuition experts at listening to themselves and finding a way to grab the attention of someone who will meet their nutritional needs. Once the need is satisfied, so are they. Toddlers might need a lot of fuel for their activity and you notice that they eat voraciously one day while other days they might eat little. As children get older, more rules are formed around food and eventually we lose that way of listening to our bodies needs. Eventually, we lose connection to our inner intuitive eater. This is a way to get back to that way of thinking about our nutritional needs.

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How you can get started with Intuitive Eating:

  1. Silence the voice of dieting - Let's face facts. Diets are a set up for failure. If you really think about it, you can see what it has done to your mind and your outlook. It is self-defeating. And research has told us that it is more conducive to weight gain in the long run. Decide that you will not fall into its trap again.
  2. Eat to satisfy yourself - After years of dieting, we often forget that food is supposed to bring pleasure and joy to our lives, not to become a taskmaster. Eating for contentment will help reduce the risks of overeating because we will typically keep eating to find what will exactly satisfy.
  3. Eat only when hungry -  Remember above we defined what intuition is: immediate cognition. Learn to tune-in to true hunger. Learn your own 1-10 scale (1 being famished and 10 being perfectly content) and follow what it is telling you. If you override your body's signals of hunger on a consistent basis, you risk losing all good intentions of eating sensibly.
  4. Call a truce with food - resist that inner voice that developed from years of dieting that tells you that you are only "good" if you eat your veggies and really "bad" if you indulge in an occasional piece of the pie. This is a deeply ingrained voice that brings with it feelings of deep guilt and shame that actually backfire and cause us to deal with problems of binging and cravings that result in overeating. Resist making food decisions based on guilt and shame.
  5. Confront the food rules - Again, that quick and ready insight of intuition is necessary for understanding what unreasonable rules years of dieting has planted deep inside your brain that make you feel guilty and sabotage your ability to see eating as a normal activity that brings pleasure and contentment. Engaging your intuition to recognize these rules as they come up and silence them will be imperative to your success.
  6. How does your body say, "I'm full" - As important as it is to know when you are hungry, it is equally essential to know when you are full. Recognize your body's signals and heed them. Check yourself halfway through the meal. If you are full, stop.
  7. Appreciate the body you were given - We all have our inner-critic that keeps us dissatisfied with the way we are. Critical to the success of this way of "doing nutrition" is to accept yourself the way you were made. Accept your body as it is right now and practice separating feelings of morality from food, exercise, and the way you look in the mirror. It is almost impossible to reject the diet mentality if you don't.
  8. Disassociate emotions with food - Easier said than done but resist using food to cope with emotions. Discover other ways that make you feel good that do not involve food. Stop using food as a reward. Resist the temptation to eat mindlessly (ex. While binge-watching your favorite show).
  9. Engage in joyful movement - Reject tyrannical exercise routines that cause you to feel enslaved. Make exercise enjoyable again. What kind of movement makes you happy? Is it dancing with your toddler? Do it!
Intuitive-Eating
Image via: Irene Gott

These principles are not to be looked at as a progressive list; you don't have to conquer the first one before moving on to the next. All of them worked on simultaneously, will bring you to a place of gentle nutrition that respects your body and brings you to a healthier mindset that makes reasonable eating attainable. You might find yourself pleasantly surprised, possibly for the first time in your life since childhood, that eating intuitively was the way to go all along!

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Definition of intuition

1: quick and ready insight

2a: immediate apprehension or cognition

We are all born natural intuitive eaters. Babies cry, they eat, and then stop eating until they're hungry again. Kids innately balance out their food intake from week to week, eating when they're hungry and stopping once they feel full. Some days they may eat a ton of food, and other days they may eat barely anything. As we grow older and rules and restrictions are set around food, we lose our inner intuitive eater. We learn to finish everything on our plate. We learn that dessert is a reward, or can be taken away if we misbehave. We are told that certain foods are good for us and others are bad - causing us to feel good about ourselves when we eat certain foods and guilty when we eat others.

It's about re-learning to eat outside of the diet mentality, putting the focus on your internal cues (aka your intuition) like hunger, fullness and satisfaction, and moving away from external cues like food rules and restrictions.

The Science Behind Intuitive Eating

A number of research studies have shown that Intuitive Eating is linked to:

    • Higher self-esteem
    • Better body image
    • More satisfaction with life
    • Optimism and well-being
    • Proactive coping skills
    • Lower body mass indexes
    • Higher HDL cholesterol levels
    • Lower Triglyceride levels
    • Lower rates of emotional eating
    • Lower rates of disordered eating

Intuitive eating has also been called the self-attunement model, which is the practice of awareness of your most authentic self and tuning in on our internal systems while closing out the external systems or messages that don't actually serve us.

For further reading, click on the image below:

The 10 Principles of Intuitive Eating

intuitive-eating-meal-prep-on-fleek

A Beginner's Guide to Protein Powder

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These protein powder tips will explain the 411 on this popular supplement, which seems to be everywhere!

By now I'm sure you've heard about protein powder, maybe from your gym pal who won't stop talking about their post-workout shake. There are also tons of recipes online that add protein powder to almost everything (guilty as charged-have you tried our protein peanut butter energy bites?). Protein powder tips and usage abounds, and it can be a big part of a healthy meal prep. (You've definitely seen all those ads on social media, right?)

Protein powder is one of the most popular supplements on the market today. But you may be wondering what exactly it is, whether or not you should use it. And if so, when and how? And of course, which one?! Do we even NEED protein powder?

Let's dive right into it and give you the inside scoop (pun intended!) you need on protein powder. 

What Is Protein Powder?

Protein powder is a supplement consisting almost entirely of the macronutrient protein. Protein is essential for a healthy diet, building muscle, and helping you stay full , which can be a game-changer if you are looking to lose weight. This powder can be derived from a number of sources such as milk, peas, brown rice, hemp, or even crickets. 

By far the most popular is whey protein, which is dairy-based. However, with the rise of vegan and vegetarian diets, so too have come vegetable and grain based-protein sources. 

Protein powder typically comes in a large bag or tub with a scoop that determines serving size. Generally, one scoop of protein powder contains about 20-30 grams of protein and a minimal amount of fat and carbs. Typically, protein powder comes in flavors such as vanilla, chocolate, peanut butter, and strawberry. 

Who Should Use Protein Powder?

Protein powder is widely regarded as one of the safest supplements on the market, because it is almost always derived from whole foods such as milk, vegetables, or grains. This makes it simply a byproduct of everyday whole foods. However, do be cautious and read the food labels before purchasing any protein powders as some companies put much more than protein in their products. Some of the ingredients you might be happy about, such as greens or omegas-3s or probiotics, and others you might not, such as sugar.

So if protein powder is safe for almost all people, who is best for? At its most basic function, protein powder serves as a supplement to your diet when you are not able (or find it quite difficult) to eat enough protein from food alone. Many people who fall into this category, such as athletes, anyone looking to gain muscle, or anyone looking for an easy snack to help with weight loss as it can help you stay full longer. 

Not sure how much protein you should be eating daily? Check out our Macro Calculator for some tips.

When to Use Protein Powder?

Because protein powder is essentially food there is no bad time to take it. The most common times people consume protein powder is after a workout, as a snack, or before bed. These are typically times when you may not eat an entire meal but would like to get some extra protein in for the day. 

Why Use Protein Powder?

Protein is an essential macronutrient. Typically it is pretty easy to overeat carbohydrates and fats, especially in processed foods and sweets. However, it is much more difficult to get enough protein, much less overeat it. Adequate consumption of protein is very important for anyone looking to lose weight.

For example, a 4-ounce chicken breast contains about 36 grams of protein, 4 eggs contain about 24 grams of protein, and four cups of milk contain 32 grams of protein. But four glasses of milk sound like quite a lot of milk to drink! To contrast, one scoop of protein powder typically has between 20-30 grams of protein, about the equivalent of 4 eggs. It's might efficient!

While it is important to eat whole foods to get all the vitamins and minerals, protein powder can be a great option if you need to consume large amounts of protein daily. Again, protein powder is a supplement and should be used as such. It is not a long-term replacement for eating meals, instead, it should be used as an aide in reaching your protein goals.

Looking for some high-protein recipes? Here are 18 of them!

How to Consume Protein Powder?

The most common way to consume protein powder is mixed with water, milk, or in your favorite smoothie. Other options include adding it to foods like pancakes or oatmeal. Many companies make premade protein shakes that can be purchased at convenience stores, grocery stores, or online - making it even easier to get your protein on the go. 

Wrap Up

Congrats! You are now an expert on all things protein powder. Whether you are looking to gain muscle or better control hunger, protein powder can be a great supplement in helping you get there. 

Please reach out with any questions or leave a comment below. We'd love to hear from you!

Histamine Intolerance 101

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What is histamine?

Histamine is a naturally occurring chemical in the body whose main role is to help your body get rid of allergens. It also plays an essential role in the body's inflammatory response and defense system, functions as a neurotransmitter (brain chemical messenger) and plays an important part in gut health. When histamine is released, it causes inflammation to alert the body of potential pathogens, allergens, etc. so white blood cells can accumulate in the affected area for healing. We also need histamine in order to digest food, move our bowels, boost exercise performance, increase attention, and get blood as well as nutrients and oxygen delivered to different parts of the body.

What is histamine intolerance?

When this pathway occurs as it is designed to, the body releases histamine, then as the pathogens are taken care of by the immune system, our histamine and inflammation levels go back down to homeostasis. The problem occurs when the body doesn't have the capability to break down an elevated amount of histamine, and it begins to build up in the body. When your histamine levels increase, your tolerance to histamine triggers decreases. When histamine levels in the body stay high for an extended amount of time because the body cannot break down the histamine, this can result in histamine intolerance. Unlike a food sensitivity, histamine intolerance means that too much of the chemical has built up in the body, and/or the body cannot break it down properly. At this point, histamine can cause a wide variety of symptoms, and these symptoms can vary depending on where it is released in the body. 

In a healthy body, histamine is broken down within the body by the enzymes DAO (diamine oxidase - in the digestive system) and HNMT (histamine N-methyltransferase - in the spine, kidneys, liver, lungs, etc.). With histamine intolerance, there could either be a genetic or a simple impairment in either or both of the enzymes responsible for the histamine breakdown leading - to histamine build-up and a cascade of other unwanted symptoms.

Photo via Dr. Hagmeyer

Histamine receptors are all over the body, in the immune system, the stomach, the brain, and the bone marrow and white blood cells - so histamine intolerance presents in a multitude of allergy-related responses and symptoms, like:

  • Congestion or runny nose
  • Headaches or migraines
  • Hives
  • Flushing
  • Fatigue
  • Anxiety
  • Eczema/psoriasis
  • Edema or tissue swelling
  • Digestive issues
  • Abnormal menstrual cycle
  • Irregular heartbeat (tachycardia)
  • Dizziness or vertigo

Related: Hypothalamic Amenorrhea: Are you too 'healthy' to have a menstrual cycle?

What causes high histamine levels?

Histamine levels increase in the body resulting from high histamine or histamine liberating foods in the diet, consuming alcohol or caffeine, hormonal imbalances, or nutritional deficiencies. Allergies and allergic reactions can also contribute to a release of more histamine (and high histamine levels contribute to even more allergy-type symptoms.) Environmental factors like exposure to allergens, toxic home and personal care products, mercury amalgams, exposure to smoke or mold, can also trigger a histamine response. Having high histamine levels in the body is similar to being in a chronic inflammatory state, which is why many people with histamine intolerance feel like their symptoms exponentially get worse if left unchecked. 

Stress is also a major trigger for histamine in the body. Every time cortisol is released in response to stress, the sympathetic (fight-or-flight) branch of the nervous system is activated, increasing mast cells - which leads to histamine being released into the bloodstream. While histamine is an inflammatory agent, and cortisol is an anti-inflammatory agent produced in response to inflammation, the adrenals now start to work in overdrive to produce more cortisol, leading back to the beginning of this vicious cycle. 

Histamine-Intolerance
Photo via: Paleo Plan

What can cause histamine intolerance?

While these factors cause the release of histamine in the body and a lack of DAO and HMNT can contribute to the buildup of histamine, there is always a deeper cause at the root of histamine intolerance that cannot be treated with diet, supplements, and stress management alone. 

Some of the most common root causes of histamine intolerance: 

  • Gut dysbiosis & intestinal permeability
  • Gut infections (SIBO, H.Pylori, Candida, parasites, etc.)
  • Mast cell activation syndrome
  • Genetic mutations
  • Certain medications that interfere with the production of DAO or HNMT (antiacids, antibiotics, and antihistamines can inhibit DAO enzyme activity, and increase histamine production)
  • Gluten intolerance or celiac disease
  • Inflammatory Digestive Disease (Crohn's, colitis, celiac)

So what can you do about it?

If you suspect you may have histamine intolerance, it's necessary to work with a qualified practitioner who can help you do some testing to get to the root of where your symptoms are coming from and help you get them under control with a targeted protocol. Histamine intolerance and mast cell activation syndrome are extremely complicated and have many more factors at play than could be covered in the scope of this article. To learn more about a low histamine diet protocol that may help manage your symptoms in addition to your work with a qualified healthcare practitioner, click here.

More histamine intolerance resources:

The Importance of Habit Tracking: A Guide to Boosting Your Productivity and Achieving Your Goals

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Habit tracking is a powerful tool that can help you achieve your goals and boost your productivity. By keeping a record of your daily habits, you can easily identify areas where you need improvement and make the necessary changes to reach your full potential. In this comprehensive guide, we'll explore the benefits of habit tracking and provide you with tips and tricks to get the most out of this powerful tool.

The Benefits of Habit Tracking

Habit tracking has many benefits that can help you improve your life in a variety of ways. Here are just a few of the many benefits of habit tracking:

  • Increased accountability: When you track your habits, you're more likely to stick to them. By keeping a record of your progress, you can easily see where you need to improve and hold yourself accountable for making the necessary changes.
  • Improved focus: Habit tracking can help you stay focused on your goals by keeping you motivated and on track. By regularly monitoring your progress, you can ensure that you're making the necessary progress to reach your desired outcome.
  • Better time management: Habit tracking can help you manage your time more effectively. By keeping a record of your habits, you can see where you're spending your time and identify areas where you can improve your efficiency.
  • Enhanced self-awareness: Habit tracking can help you become more self-aware. By regularly monitoring your habits, you can gain a better understanding of yourself and identify areas where you need to improve.

Tips and Tricks for Effective Habit Tracking

Here are some tips and tricks for getting the most out of your habit tracking efforts:

  • Start small: It's important to start small when tracking your habits. Start with just a few habits and gradually add more as you become more comfortable with the process.
  • Be consistent: Consistency is key when it comes to habit tracking. Make sure to track your habits every day to ensure that you're making progress towards your goals.
  • Set specific goals: When tracking your habits, it's important to set specific goals. This will help you stay focused and motivated as you work towards your desired outcome.
  • Use a variety of tracking methods: There are many different methods for tracking your habits, including journaling, using a habit tracking app, or keeping a physical tracker. Experiment with different methods to find the one that works best for you.
  • Celebrate your successes: It's important to celebrate your successes when tracking your habits. This will help you stay motivated and on track towards your desired outcome.

In conclusion, habit tracking is a powerful tool that can help you achieve your goals and boost your productivity. By following the tips and tricks outlined in this guide, you can get the most out of your habit tracking efforts and take your productivity to the next level.

Download our Habit Tracking Workbook

Veggie Supreme Pizza Chicken Meal Prep

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Veggie Supreme Pizza Chicken Meal Prep will load you up with veggies, but on pizza! Can't get a much healthier meal prep than that! We love this for lunch or dinner, or both.

This veggie supreme pizza chicken meal prep is pizza, but not as you might normally know it. But you know if you're following a keto diet, pizza is really tough. And there's something really specific and nagging about a pizza craving. (We know, it's the cheese, right?) So, whether you are new to keto or you are just looking to up your protein but don't want to abandon the concept of pizza, we have just the trick. Chicken serves as the base for this "pizza," which is topped with sliced peppers and onions, along with olives and cheese. This delicious meal prep is keto, gluten-free, and low carb. Yay!

 

Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep Ingredients

  • 1 pound chicken breast, pounded thin
  • ½ cup pizza sauce
  • 3 oz mozzarella cheese
  • 2 ounces feta
  • ½ small red onion, thinly sliced
  • ¼ cup black olives, thinly sliced
  • ½ cup green, yellow, and/or red peppers, thinly sliced
  • ¼ cup mushrooms, thinly sliced
  • Salt and pepper, as desired
  • ¼ cup cherry tomatoes, halved
  • Fresh basil, if desired
  • 2 cups broccoli

How to Make Veggie Supreme Pizza Chicken Meal Prep

You'll start with the chicken breasts, which you'll season with salt and pepper and top with pizza sauce in a casserole dish or on a rimmed baking sheet. Then, the chicken "pizza" bakes in the oven for about ten minutes. At that point, you'll take the dish out of the oven and then add all the veggies, and the cheese. Return the dish to the oven and bake a little longer. While all of that is happening steam some veggies if you want even more veggies with this healthy meal prep.

How to Store and Serve Veggie Pizza Chicken Meal Prep

We love making this veggie chicken pizza meal prep because it reheats well in the oven-just cover the chicken loosely with foil so nothing burns. But shhhh, here's a secret: It's also kind of good cold. I mean, if you like cold pizza, you'll probably not eating this dish cold. Truth! Transfer to meal prep containers and serve accordingly. 

You can also totally freeze this pizza chicken meal prep with no ill effects. Honestly! The cheese might need some freshening up after it's defrosted and reheated, but no one ever really said no to more cheese, right? 

Substitutions and Alterations 

You can really vary this any way you like. We recommend sticking with chicken, but you could use steak if you wanted.

Vary the cheeses you use on top. A combination of cheddar, mozzarella, and/or Monterey jack works great. We like feta here because it gives this dish a bit of salty tang. 

Switch up the veggies, too. Just make sure you slice them thinly so they cook quickly and are easy to eat. Try fresh mushrooms, seasonal tomatoes, or sliced pepperoni or sausage. You could also quickly saute spinach or kale, and top the "pizza" with some greens before adding the cheese. It's your call!

Tip for Keeping Pizza Chicken Keto

Keep this keto by using your favorite no-sugar pizza sauce. Carbs and sugars lurk in processed foods like tomato-based sauces, so don't be shy about reading labels.

MORE PIZZA! AND CHICKEN! AND MORE PIZZA CHICKEN!

Veggie Supreme Pizza Chicken Meal Prep
Veggie Supreme Pizza Chicken Meal Prep
Veggie Supreme Pizza Chicken Meal Prep
Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep

Veggie Supreme Pizza Chicken Meal Prep is a high protein, low-carb way to satisfy your pizza craving and sneak in extra veggies! Keto. Low Carb. Gluten Free. 
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 394kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless, skinless chicken breasts pounded thin
  • ½ cup pizza sauce
  • 3 ounces shredded mozzarella
  • 2 ounces feta cheese
  • ½ small red onion thinly sliced
  • ¼ cup sliced black olives
  • ½ cup peppers thinly sliced
  • ¼ cup mushrooms thinly sliced
  • ¼ cup cherry tomatoes cut
  • Salt & pepper to taste
  • Fresh basil optional
  • 2 cups broccoli steamed or roasted

Instructions

  • Preheat oven to 375 degrees F.
  • Place chicken on a rimmed baking sheet or casserole dish, sprinkle with salt and pepper, and top with pizza sauce. Bake for 8 to 10 minutes.
  • Remove from the oven and top the chicken with mozzarella cheese and vegetables.
  • Bake for an additional 6-10 minutes or until the cheese has melted and the vegetables are tender.
  • Top with fresh basil, if desired. Serve with steamed broccoli, if desired.
  • Portion into air-tight meal prep containers, seal them, and refrigerate until ready to eat. Or serve right away!

Notes

Nutrition for 1 out of 4 servings (including broccoli on side)
35g P | 10.5g C | 9.5g F | 3g Fiber | 254 Calories

Nutrition

Serving: 1meal | Calories: 394kcal | Carbohydrates: 8g | Protein: 57g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 175mg | Sodium: 720mg | Potassium: 1186mg | Fiber: 2g | Sugar: 3g | Vitamin A: 793IU | Vitamin C: 62mg | Calcium: 220mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Mexican Zucchini Boats

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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.

Mexican Stuffed Zucchini Boats PIN

Zucchini Boat Ingredients

  • 4 medium zucchinis
  • 1 tablespoon olive oil
  • 1 lb. lean ground beef
  • 1 tablespoon dried oregano
  • 2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon coriander
  • 1 teaspoon salt
  • 1 (14 oz) can drained black beans
  • 1 cup salsa
  • 1 cup shredded cheddar cheese

For serving...

Serve your Mexican Zucchini Boats (aka Zucchini Taco Boats) with your favorite toppings, such as diced tomatoes, chopped cilantro, and a dollop of sour cream. These also a great way to sneak some extra vegetables into your diet. Try them out and see for yourself just how tasty and satisfying they can be!

How to Store:

Place 2 zucchini boats in 4 MPOF black containers. Top with chopped red onion and cilantro and keep in the fridge for 3-4 days.

More Zucchini Recipes:

If you like this, you'll love our other recipes with Zucchini!

Mexican Stuffed Zucchini Boats

These Mexican Stuffed Zucchini Boats, aka Taco Zucchini Boats are a delicious and healthy twist on traditional Mexican cuisine.
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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Lunch
Cuisine: Mexican
Diet: Gluten Free
Keyword: ground beef
Servings: 4 meals
Calories: 414kcal
Author: Nick Quintero

Ingredients

  • 4 ea zucchinis medium
  • 1 tablespoon olive oil
  • 1 lb. lean ground beef
  • 1 tablespoon dried oregano
  • 2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon coriander
  • 1 teaspoon salt
  • 1 can black beans drained
  • 1 cup salsa
  • 1 cup shredded cheddar cheese

For topping

  • ¼ ea red onion chopped
  • ¼ ea cilantro chopped

Instructions

  • Preheat oven to 350ºF and line a baking sheet with parchment paper.
  • Remove end of zucchini and slice in half lengthwise.
  • Scrape out center of zucchini to make a well for filling.
  • Place on baking sheet and Brush with olive oil.
  • Bake for 15 minutes.
  • While zucchini bakes, heat ground beef over medium heat in a large skillet breaking up with a spatula.
  • Cook for 5 minutes and Drain any grease and return to stove.
  • Add seasonings and continue to cook 3 minutes longer.
  • Stir in beans and salsa.
  • Simmer 1 minute longer.
  • Scoop filling into zucchini boats and top with cheese.
    Mexican Zucchini Boats Process
  • Return to oven for 5-6 minutes, until cheese is melted.
  • Place 2 zucchini boats in 4 MPOF black containers.
  • Top with chopped red onion and cilantro

Video

Nutrition

Serving: 1meal | Calories: 414kcal | Carbohydrates: 22g | Protein: 38g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.4g | Cholesterol: 99mg | Sodium: 1279mg | Potassium: 858mg | Fiber: 8g | Sugar: 3g | Vitamin A: 787IU | Vitamin C: 2mg | Calcium: 279mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cinnamon Apple Banana Snack Bread

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A quick and easy recipe for moist Cinnamon Apple Banana Snack Bread that is packed full of sweet fall flavors like apple and cinnamon. 

Cinnamon Apple Banana Snack Bread

This cinnamon apple banana snack bread recipe seriously makes the best snack bread! It's so good, and such an easy snack prep that we normally double the batch and make two loaves. It goes that fast. (You can of course freeze one loaf). And why wouldn't it? It's packed full of crisp fall apples, sweet bananas, and crunchy walnuts. It's the perfect recipe to enjoy for breakfast, snack or dessert. And, it's HEALTHY!

We upped the protein a bit by using Greek yogurt and made it gluten-free by opting for a gluten-free flour.

Oh, and if you want a healthy option for dessert at your holiday party, this Cinnamon Apple Banana Snack Bread recipe will work perfectly!

Cinnamon Apple Banana Snack Bread Ingredients

How to Make Cinnamon Apple Banana Snack Bread

Quick bread recipes like cinnamon apple banana one are very easy to put together and don't take much time.

Combine all the dry ingredients (oat flour, cinnamon, baking powder and baking soda) in a small bowl and set aside. The apples, eggs, Greek yogurt, and bananas all get whirred together in a blender or food processor until smooth. Combine the wet with the dry ingredients and transfer to your loaf pan, which you've lined with parchment paper.

How to Serve Cinnamon Apple Banana Snack Bread

Ok, you might wonder, why do we need instructions for this? You just slice it and eat it, right? Yes, of course. But have you tried slicing and toasting quick bread, or, better yet, toasting it in a hot skillet with a little bit of butter? So good. Those are both really good ways to revive a quick bread like this if it's a few days old. We also like drizzling this with a bit of honey or nut butter, or both. Napkins needed.

We like this for breakfast alongside some Greek yogurt, as a snack at any time, or even for a nutritious dessert. (Yes, that's possible!)

How to Store Cinnamon Apple Banana Snack Bread

Keep this at room temperature in a covered container for 3 to 4 days. But we daresay this snack bread won't last that long in your house, especially if you have kids who are always looking for something healthy to eat after school.

Substitutions or Alterations

Can you just imagine this with white chocolate chips? Or even a few dried cranberries and pecans? They all sound irresistible, don't you think? Swap the cinnamon for ground ginger instead, or even nutmeg, which goes really well with bananas. (Bananas and nutmeg, yes!) We also like experimenting with the nuts in this recipe; pecans are especially good.

Feel free to use a combination of gluten-free flour (we like ones that are geared toward baking, like the one from Bob's Red Mill), and the oat flour if that's all you have on hand, or use all gluten-free flour and see how it goes.

Other nut milks will work here, or soy, hemp, or regular old cow's milk.

You can use brown sugar instead of coconut sugar if desired, but you might need to experiment with the number of eggs; i.e., you might need 2 instead of one egg, because recipes with coconut sugars and flours seem to need a lot of eggs.

Tips

Double this recipe and freeze one loaf for a rainy day. Reheat the whole thing from frozen in a low oven for at least a half hour, or let it come to room temperature and then slice and toast it.

READ MORE: More snack breads! Cinnamon Raisin Sweet Potato Snack Bread!

AND MORE: More banana with these Banana Oat Breakfast Bars

Cinnamon Apple Banana Snack Bread

Cinnamon Apple Banana Snack Bread

Cinnamon Apple Banana Snack Bread

Cinnamon Apple Banana Snack Bread

Apple_Cinnamon_Banana_Bread

Cinnamon Apple Banana Snack Bread

A quick and easy recipe for moist Cinnamon Apple Banana Snack Bread, packed with sweet fall flavors such as apple and cinnamon. 
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Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 5 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 8 slices
Calories: 312kcal
Author: Nick Quintero

Ingredients

  • 2 cups oat flour
  • ⅓ cup coconut sugar
  • 2 medium apples
  • 2 small bananas ripe
  • 6 ounces nonfat Greek yogurt
  • ¼ cup coconut oil
  • ¼ cup almond milk
  • 3 large eggs
  • 2 teaspoon cinnamon
  • 1 ½ teaspoon baking powder
  • 1 teaspoon baking soda
  • ¼ cup walnuts

Instructions

  • Preheat oven to 350F and prepare a loaf pan with parchment paper and set aside.
  • Chop the apples into small pieces and place them into a food processor or blender along with the bananas, egg,s and yogurt. Blend until smooth, then transfer the mixture to a large bowl. Whisk in the almond milk and coconut oil.
  • Add in the oat flour, coconut sugar, cinnamon, baking soda, and powder. Stir until completely incorporated. Fold in the walnuts.
  • Pour batter into the prepared pan and bake for 55-60 minutes or until a toothpick stuck in the middle yields a few crumbs. Let cool before cutting into slices and serving.

Notes

Nutrition for 1 out of 10 slices:
10g Protein | 41g Carbs | 12g Fat

Nutrition

Serving: 1slice | Calories: 312kcal | Carbohydrates: 41g | Protein: 10g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Crispy Tofu and Broccoli

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Craving Chinese takeout? We know that feel, meal prep fam. But we also know how bad it can be for you if you order it in from your local Chinese restaurant. Loaded with sodium, trans fats, sugars, gluten, and preservatives, traditional American Chinese food is a sure-fire way to mess with any healthy meal plan you may be following. This is especially true for vegetarians because even if you order a meat-free dish, there are absolutely no guarantees that it will be 100% free of all animal products.

But, to our takeout-craving reader, don't think your cravings will go unsatiated. Rest assured, here at MPOF we understand you, and that's why today we're thrilled to resolve these takeout cravings with today's meal prep idea-A crispy tofu and broccoli sheet pan recipe fit for even the most discerning of Chinese royalty! We especially dedicate this meal p

Vegan Sheet Pan Crispy Tofu and Broccoli

How long will this Sheet Pan Crispy Tofu and Broccoli last for? 

We recommend eating all portions of this meal prep idea within 3-5 days, as this length of time is the refrigerated shelf life of both tofu and broccoli.

Can this Sheet Pan Crispy Tofu and Broccoli be frozen?

Yes, absolutely! We suggest consuming this meal prep idea 3-5 months from the original date of freezing

Vegan Sheet Pan Meal Prep Recipe

How do you make this Sheet Pan Crispy Tofu and Broccoli?

One of the best parts about this meal prep idea is that it's simple to make! Begin the process by pressing the tofu. This can be achieved by placing it on a cutting board between a few pieces of paper towel and another cutting board or heavy plate, then allowing it to sit for 20-30 minutes to extract all excess moisture (remember that this step is vital for crispy tofu). Next, preheat your oven to 435°. Cut tofu into 1-inch cubes and place into a bowl, drizzling with sesame oil, coconut aminos, and arrowroot. Gently toss to evenly coat the tofu in these ingredients. Add the chopped broccoli to a bowl, drizzle with sesame oil, and season with salt and pepper.

Once this has been completed, it's time to begin cooking your tofu! Add the 1-inch tofu cubes to a large baking tray, making sure to leave some space around each piece for uniform texture and cooking. Add the broccoli pieces to the other side of the tray and bake for 25 minutes, remembering to toss all tray ingredients once halfway through. To make the delicious teriyaki sauce, add coconut aminos, honey, rice wine vinegar, sriracha, ginger, and sea salt to a saucepan, and whisk while heating over medium heat. Bring to a boil for 1 minute. Finish the cooking process by serving your freshly-crisped tofu and seasoned broccoli over your choice of regular or cauliflower rice!

Vegan Sheet Pan Meal Prep Recipe

How to portion this Sheet Pan Crispy Tofu and Broccoli?

Because there are three primary ingredients to this meal prep idea, we recommend using three-compartment containers for serving or taking it on the go! For more information about containers read our Ultimate Guide to Meal Prep Containers blog!

Vegan Sheet Pan Crispy Tofu and Broccoli

More Asian-inspired tofu meal prep ideas:

We love tofu and Oriental flavors, too! Check out this Thai Chili Tofu Sheet Pan Meal Prep idea, our  $3 Edamame Pasta with Tofu and Veggies, or these General Tso's Cauliflower Bowls for your next set of lunch or dinner prepped meals!

Other tips for making this Sheet Pan Meal Prep Recipe:

  • When preparing the tofu to be baked, remember that you have to drain the excess moisture in order for it to have those crispy edges you crave!
Sheet Pan Crispy Tofu and Broccoli

Vegan Teriyaki Tofu and Broccoli Ingredients:

  • 1 package extra-firm tofu
  • 1 tablespoon sesame oil
  • 3 tablespoons coconut aminos (or 2 tablespoons tamari)
  • 1 tablespoon arrowroot
  • 6 cups broccoli
  • 1 tablespoon sesame oil
  • Salt and pepper, to taste

Teriyaki Sauce

  • ½ cup coconut aminos
  • 2 tablespoons honey
  • 2 tablespoons of rice wine vinegar
  • 1 teaspoon sriracha
  • ¼ teaspoon ginger
  • Pinch of sea salt, to taste

To Serve:

  • Rice or cauliflower rice
  • Sesame seeds, to garnish
  • Green onions, to garnish

Swaps and Alterations:

Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.

Vegan Sheet Pan Crispy Tofu and Broccoli

Teriyaki Tofu and Broccoli

An easy vegan sheet pan meal perfect for any night of the week! If you're craving take out, this recipe is for you. A honey-sweetened teriyaki sauce is easy to make and adds the flavor you crave.
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Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American, Asian
Keyword: Meal Prep, Tofu
Servings: 4 meals
Calories: 437kcal
Author: Nick Quintero

Ingredients

  • 1 package extra-firm tofu
  • 2 tablespoon sesame oil divided
  • 3 tablespoon Coconut Aminos or 2 tablespoon tamari sauce
  • 1 tablespoon arrowroot flour
  • 6 cups Broccoli
  • 1 tablespoon sesame
  • salt & pepper to taste

Teriyaki Sauce

  • ½ cup Coconut Aminos
  • 2 tablespoon Honey
  • 2 tablespoon rice wine vinegar
  • 1 teaspoon Sriracha
  • ¼ teaspoon Ginger
  • Sea Salt to taste

To Serve

  • 4 cups Brown Rice cooked (can sub cauliflower rice)
  • Sesame Seeds optional
  • green onions optional

Instructions

  • Press tofu by placing it on a cutting board between several sheets of paper towels, and placing a heavy plate or another cutting board on top. Allow it to sit for 20-30 minutes to drain all excess moisture. **This step is important to ensuring crispy edges on the tofu.
  • Preheat oven to 435.
  • Cut tofu in 1-inch cubes, and put in a bowl. Drizzle tofu with sesame oil, coconut aminos, and arrowroot, and gently toss to evenly coat.
  • Add chopped broccoli to a bowl, and drizzle with sesame oil, and season with salt and pepper.
  • On a large baking tray, add tofu, making sure to leave some space around the cubes for baking. Add broccoli to the other end of the baking tray.
  • Bake tofu and broccoli for 25 minutes, tossing once midway for even browning and crisping.
  • To make the teriyaki sauce, add all ingredients to a saucepan, and whisk while heating over medium heat. Allow it to boil for about 1 minute while whisking to thicken.
  • Serve crispy tofu and broccoli over rice or cauliflower rice, drizzled with teriyaki sauce.

Notes

Nutrition for 1 out of 4 servings:
16.9g Protein | 64.3g Carbs | 13.8g Fat | 6.9g Fiber | 437 Calories 

Nutrition

Serving: 1meal | Calories: 437kcal | Carbohydrates: 64.3g | Protein: 16.9g | Fat: 13.8g | Fiber: 6.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Lighter Mango Chicken Sticky Rice Meal Prep

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Lighter Mango Chicken Sticky Rice Meal prep is healthier than takeout. A kick of spice balances the naturally sweet mango. Served with Asian sticky rice for a healthy meal prep!

Oh, we can't get enough of this meal prep. If you've had mango chicken at an Asian restaurant, you'll understand why once you take a bite of this healthy meal prep recipe! You make the chicken, the sauce, the sticky rice, and it's so good, you'll never order takeout again. Plus, it's healthier because it has far less sugar than what you'd get otherwise. (Seriously, so many Asian sauces are loaded with sugar!)
We're not going to pretend this comes together fast, but again, once you've had a bite of this mango chicken stick rice meal prep, you won't care. The bulk of the prep time consists of soaking the rice before you cook it, a task you could start before prepping the sauce and the chicken. It all works out.

 

 Lighter Mango Chicken Sticky Rice Meal Prep

Aren't these ingredients just beautiful?

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep Ingredients

  • 1 cup long-grain white rice, uncooked
  • 2 cups mango, cubed
  • 1 chicken breast, boneless, skinless, and diced
  • 2 tbsp. extra virgin olive oil
  • 1 tbsp. rice wine vinegar
  • 2 tbsp. chili paste
  • ½ tsp. paprika
  • ½ tsp. dried parsley
  • Salt and pepper, to taste
  • Scallions, sliced, for garnish

How to Make Mango Chicken Sticky Rice Meal Prep

The rice needs to soak for 30 to 60 minutes and honestly, that's the bulk of the prep situation here. The chicken sauce comes together on the stovetop while the rice cooks. And any dish that combines chicken and mango is going to be a winner, right? 

How to Store Mango Chicken Sticky Rice Meal Prep

This meal prep recipe holds its own in the fridge for several days in prep containers, once it's made. You could definitely freeze the chicken and mango if you'd like (a good one if you're doing a double batch). However, we don't recommend freezing the rice necessarily; the texture might suffer. (We know, this is different from what we normally say about rice, but this rice is, well, special.)

How to Serve Mango Chicken with Sticky Rice

Serve this as is! It needs little embellishment or anything else, really. It's its own dish. 

Substitutions and Alterations

If mango isn't your thing, you can make this mango chicken meal prep with pineapple instead, another tropical fruit that tastes great with chicken and whose sweetness balances the heat from some of the ingredients. 

Chopped cashews make a great garnish to this dish. 

If you don't have or can't find the right kind of rice, make a jasmine rice instead, which will be fragrant and complement the flavors of this meal prep recipe. 

What is Sticky Rice? 

We thought you'd never ask! This type of rice is commonly found and eaten mainly across Southeast and East Asia. It's also often referred to as glutinous rice-and not because it contains gluten, but because it's sticky thanks to the specific kind of starches that are present. (All rice is naturally gluten-free). There are many different types of glutinous or sticky rice. Use sticky rice as a side, as a filling in foods such as dumplings, or with beans and fried by itself. 

READ MORE: Like Sticky Chicken Things? One-Pan Paleo Sticky Sesame Chicken Thighs Are Calling You!

 

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep

This Mango Chicken is made lighter and healthier than takeout! A kick of spice balances the natural sweetness of the mangos. Served with Asian sticky rice, this is effortless to prep.
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Prep Time: 1 hour
Cook Time: 20 minutes
Total Time: 1 hour 20 minutes
Course: Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 355kcal
Author: Nick Quintero

Ingredients

  • 1 cup long grain white rice uncooked
  • 2 cups mango cubed
  • 1 large chicken breast boneless, skinless, diced
  • 2 tablespoon olive oil
  • 1 tablespoon rice wine vinegar
  • 2 tablespoon chili paste
  • ½ teaspoon paprika
  • ½ teaspoon dried parsley
  • Salt and pepper to taste
  • Scallions for garnish

Instructions

  • Place the rice in a large pot with 3 ½ cups of water and a pinch of salt. Cover and let it soak 30-60 minutes; the longer it soaks the stickier it will be.
  • Bring the pot of rice to a boil then turn the heat to low, keeping the kid slightly askew to vent slightly. Cook until all the water has been absorbed (follow manufacturer's directions here for timing.)
  • Heat olive oil in a large skillet over medium heat and add the chicken. Add the rice wine vinegar, chile paste, paprika, and salt and pepper.
  • Cook the chicken 5 to 7 minutes until the chicken has browned. Reduce the heat, and then stir in the mango.
  • Transfer the rice and chicken and mango combo to meal prep containers. Garnish the chicken with sliced scallions as desired.

Notes

Macros Per Serving:
15g Protein | 52g Carbs | 13g Fat | 355 Calories

Nutrition

Serving: 1meal | Calories: 355kcal | Carbohydrates: 52g | Protein: 15g | Fat: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Dish Baked Blueberry Oatmeal

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This One Dish Baked Blueberry Oatmeal is easy to make and perfect for a quick, healthy breakfast or snack throughout the week! Gluten Free. 

When you're short on time, but you want something filling and oatmeal doesn't feel like it will do the job, or maybe you need more protein, we have just what the doctor ordered. Sometimes you want more than a blueberry muffin, but you want something a little sweet. This one-dish baked blueberry oatmeal is nutty, sweet, and satisfying. You can make it ahead of time and reheat it as needed. It's great for a filling breakfast, thanks to the addition of oat flour and oat bran in addition to the collagen powder. Cut them up and eat them for breakfast, or slice off a wedge and pack for a snack in the afternoon or in your child's lunch.

Oats are so good. They're loaded with fiber and they don't spike your blood sugar, which is great because you don't get that crash-and-burn feeling that carbs sometimes give you. They're also inexpensive, which is helpful when it seems like the price of everything is rising, rising, rising.

One Dish Baked Blueberry Oatmeal Ingredients

  • 1 cup oats
  • 1 cup oat bran
  • ½ cup oat flour
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 2 scoops collagen * (40g)
  • ¾ cup almond milk
  • 1 large egg
  • ¼ cup egg whites
  • 3 tablespoon coconut oil, melted
  • ½ tsp. liquid stevia
  • 1 ½ cups fresh blueberries

How to Make One Pan Baked Blueberry Oatmeal

This couldn't be easier. In a large bowl, combine all the ingredients except the blueberries; stir until everything is evenly incorporated. Gently fold in the blueberries. Bake it off and then the hard part. Wait for it to cool before you slice it!

How to Serve and Store One Pan Baked Blueberry Oatmeal

If you're making this to serve at the same time, wait until it cools a little bit before you try to handle it. As you can see in the photo, the texture is somewhere between a bar and oatmeal, so it will hold together but also crumble a bit on your fork. Serve warm. Keep this in the refrigerator in an airtight container after it's been baked, and serve hot, at room temperature, or cold. It's up to you!

We've prepped this with even more berries-the fresh kind-which is a great idea. But you can amp this up a bit and make it a bigger meal by serving it with some plain yogurt, Greek or otherwise, if you want to boost the protein and calcium macros on your breakfast. (Or whenever you're eating this!)

Substitutions and Alterations

This recipe is fairly adaptable.

  • You can use a gluten-free baking blend instead of the oat flour, but it won't be as nutty.
  • Use ground flaxseed instead of oat bran if needed. You can also use wheat germ, but it won't be gluten-free anymore if you do that.
  • Try soy milk if you want more protein, or any other non-dairy (or dairy) milk. The texture might be a bit different if you use a type of milk with more fat than almond milk, but the recipe will still work.
  • Skip the liquid stevia altogether and use a teaspoon of vanilla extract instead. Or add a teaspoon or two of maple syrup or honey (or even liquid monk fruit) if you don't like the taste of stevia.
  • Use either frozen or fresh blueberries, and there's no need to defrost them. Or swap out for raspberries, blackberries, or any other small berry. If you use strawberries, for example, just be sure to chop them up so they distribute evenly. A combination of berries would be delicious, too.
  • Swap the coconut oil for melted butter if desired, or any other neutral oil you have on hand.

READ MORE: Oatmeal Bowls with Sauteed Cinnamon Apples

Bake up this easy and time-saving breakfast recipe to enjoy all week long!

One Dish Baked Blueberry Oatmeal -9

One Dish Baked Blueberry Oatmeal

This One Dish Baked Blueberry Oatmeal is easy to make and perfect for a quick, healthy breakfast or snack throughout the week! Gluten Free.
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 6 slices
Calories: 291kcal
Author: Sarah Kesseli

Ingredients

  • 1 cup gluten-free rolled oats
  • 1 cup oat bran
  • ½ cup oat flour
  • 1 teaspoon salt
  • 1 tsp. baking powder
  • 2 scoops collagen
  • ¾ cup almond milk
  • 1 large egg
  • ½ cup egg whites
  • 3 tablespoon coconut oil melted
  • 1 tsp liquid stevia
  • 1 ½ cups blueberries fresh

Instructions

  • Preheat oven to 350 degrees F.
  • Line an 8x8-inch baking pan with parchment paper.
  • In a medium bowl, mix together all ingredients except blueberries.
  • Gently fold in blueberries into the batter and pour it into the pan. Bake for 35 to 40 minutes or until just set.
  • Allow to cool before slicing. Keep covered in the fridge but if meal prepping, consider adding yogurt and fruit to the containers before sealing them.

Notes

* can leave out or sub vanilla protein powder
Nutrition for 1 out of 6 servings: 34g Carbs, 14g Protein, 11g Fat, 6g Fiber

Nutrition

Serving: 1serving | Calories: 291kcal | Carbohydrates: 34g | Protein: 14g | Fat: 11g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Dark Chocolate Gingerbread Spice Pumpkin Bars

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Dark chocolate gingerbread spice pumpkin bars. This sweet and spicy treat is easy to make and even easier to eat. Gluten-free and grain free, too!

Gingerbread meets dark chocolate in this flourless recipe for Dark Chocolate Gingerbread Spice Pumpkin Bars. Gluten Free. Grain Free. 

When it's that time of year to bring out all the spicy and warming baked goods, you want this recipe for dark chocolate gingerbread spice pumpkin bars. But this is also the ideal dessert and snack for those times when you can't decide among chocolate, gingerbread, or pumpkin. Or a spice cake in general. These bars right here? They're the ones you want in your repertoire.

Plus, they're flourless! 

Dark Chocolate Gingerbread Spice Pumpkin Bars

Dark Chocolate Gingerbread Spice Pumpkin Bars

One thing we love around here is dessert. Especially healthy desserts. We focus so much energy on eating healthy, clean meals all week that sometimes we forget a little dessert is good for the soul. Have you seen our triple chocolate vegan brownie cake? It's magical!

But this "dessert" here is made with super healthy ingredients, so can we go out on a limb and say these might even work for breakfast? Yeah, we thought so. Eat them with a little bit of plain Greek yogurt on the side for a boost of protein. 

Dark Chocolate Gingerbread Spice Pumpkin Bars Ingredients

  • 1 cup Gingerbread Spice Almond Butter
  • ½ cup canned pumpkin
  • ¼ cup maple syrup
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 6 tablespoon (or more) dark chocolate chips
  • More cinnamon/spices, optional

How to Make Dark Chocolate Gingerbread Spice Pumpkin Bars

These come together easily! Hooray! You literally mix everything together in a bowl and then transfer to a baking pan. Add more chips on top (because, why not?) And voila! Bake them for a bit, and let them cool. Then, once they are cool enough to handle, slice them into sizes that fit your macros and you've got a great snack or dessert that's not too sweet, but also just sweet enough. 

How to Store and Serve Pumpkin Bars

These keep best in an airtight covered container at room temperature for several days. You can also slice them, wrap them, and freeze them individually for easy snacking or dessert-related emergencies. They'll defrost in the microwave really quickly or in the fridge overnight. You can also pop them in a 350 F oven, loosely wrapped in foil, for about 15 minutes, until they're warm all the way through. 

Substitutions and Alterations

If you aren't a big fan of gingerbread and want something more straightforward for these pumpkin bars, you can easily leave out the spices and just use almond butter or any nut/seed butter. Peanut butter would be awesome here, because chocolate and peanut butter are always a good idea.

You can add more chocolate chips or leave them out. Cacao nibs would work too, but wouldn't be as sweet. White chocolate chips are good here, as are nuts (pecans or walnuts especially), seeds, or dried fruit such as dried cranberries. The possibilities are endless.

If you don't have the Gingerbread Spice Almond Butter on hand, since it's a pretty specific product, it's ok. You can always add a combination of the following spices to the almond butter in this recipe. Try a teaspoon of the following: cinnamon, ginger, and allspice, and about half a teaspoon of nutmeg and/or ground cloves.

Tips for Pumpkin Bars

And, as always, divide the bars into a size that fits your macros. These bars are not overly sweet, but they sure do satisfy the craving. Plus, they are healthy and loaded with fiber!

READ MORE! Feeling Lazy? Try No-Bake Chocolate Peanut Butter Bars. Or make these Gluten-Free Gingerbread Cookies!

Dark Chocolate Gingerbread Spice Pumpkin Bars

Dark Chocolate Gingerbread Spice Pumpkin Bars

Dark Chocolate Gingerbread Spice Pumpkin Bars

Dark Chocolate Gingerbread Spice Pumpkin Bars

Dark Chocolate Gingerbread Spice Pumpkin Bars

Gingerbread meets dark chocolate in this flourless recipe for Dark Chocolate Gingerbread Spice Pumpkin Bars. Gluten Free. Grain Free.

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Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 6 bars
Calories: 193kcal
Author: Nick Quintero

Ingredients

  • 1 cup gingerbread spice almond butter *see notes below for alternatives
  • ½ cup canned pumpkin not pumpkin pie filling
  • ¼ cup maple syrup
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 6 tablespoon dark chocolate chips

Instructions

  • Preheat oven to 325 degrees F.
  • Line a 5x7-inch loaf pan (or 8x8 baking pan) with parchment paper.
  • In a medium bowl, mix all ingredients together except the chocolate chips. Once everything is evenly incorporated, gently fold in 4 tablespoon chocolate chips.
  • Pour into your baking pan and top with the remaining chips. Bake for 35-45 minutes or until a toothpick inserted into the center of the cake comes out clean or with just a couple of crumbs.
  • Transfer the pan to a wire rack to cool for 10 to 15 minutes. Then, carefully remove them (using the parchment) and allow to fully cool before slicing to eat.

Notes

Nutrition for 1 out of 12 bars*
4.5g Protein | 18g Carbs | 12.5g Fat | 193 Calories
 
*Please cut and serve based on your macro needs
**Gingerbread Spice almond butter can be subbed with 1 cup regular almond butter plus 1 teaspoon ground cinnamon, 1 teaspoon nutmeg, ½ teaspoon allspice, ½ teaspoon ground cloves.

Nutrition

Serving: 1brownie | Calories: 193kcal | Carbohydrates: 18g | Protein: 4.5g | Fat: 12.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Bacon, Chicken & Tomato Stuffed Avocado

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Stuffed avocado. Yes, it's a real thing! Bacon, chicken, and tomato are divine in this protein-packed meal prep! 

You know you can really just add whatever you want bacon and avocado are involved, right? It's going to be good when you start with those two things, right? And now you know you can stuff things other than peppers and potatoes. Truth!

This bacon, chicken, and tomato stuffed avocado recipe makes a great meal prepped lunch or filling snack. It’s a naturally healthy meal prep:  low carb, paleo, and gluten-free.

When it comes to avocado, I could eat it straight every single day and probably not get sick of it. A little salt and pepper on top, or a drizzle of olive oil is awesome with it, too. So, adding all these other ingredients? Well, it's even better, because it's loaded with protein and fiber and healthy fats.

Chicken Stuffed Avocado recipe

Pro Tip - Avocado and Lime Juice

Benefits of Avocado

As it turns out, the humble avocado makes an excellent vessel for a complete lunch. When I need a quick and easy lunch idea, stuffed avocado is a go-to. It's an ideal companion for a cooler or my lunch bag. The preparation is easy and no additional cooking is required; you can eat it at room temperature. It also happens to be a good source of poly and monounsaturated fats; those are the heart-healthy kinds that most of us can stand to load up on. You can also find fiber, potassium, magnesium, folate, Vitamins C, E, and K, among many other valuable things.

Bacon, Chicken and Tomato Stuffed Avocado Ingredients

  • 2 boneless, skinless chicken breasts
  • 3 slices bacon, cooked and chopped
  • 2 avocados
  • ⅓ cup grape tomatoes, chopped
  • 1 scallion, sliced
  • ⅓ cup paleo mayo
  • Salt, to taste
  • Black pepper, to taste

How to Make Stuffed Avocados with Bacon, Chicken, and Tomato

Cook the chicken ahead of time. That's easy, right? And the bacon, too. And then, it's a simple assembly job.

Toss these ingredients in a bowl with the sliced green onions, paleo mayo, grape tomatoes, salt and pepper. Taste, and adjust seasoning if needed. Cut the avocados in half, remove the pits, and then stuff each half with the filling. So good!

How to Store Stuffed Avocados

You can store the filling of bacon, chicken, scallions, tomato, and mayo in a sealed container in the refrigerator for a day or so and then assemble it right before eating if you like. Or, you can definitely prep them ahead of time. Either way, cut the avocados in half and remove the pits. Then, stuff each half to your heart's content!  Keep them in the fridge in an airtight container until you're ready to eat them.

How to Serve Stuffed Avocados

These are best at room temperature or a bit chilled. Either work. We like to eat them as is, for a snack or a light lunch. Or you can certainly serve them alongside a big green salad or a nice bowl of soup if you're looking to round out the offerings and make a meal out of it.

We also like stuffed avocados with a bit of homemade ranch drizzled on top. Trust us. It's so worth it. Or, better yet, skip the paleo mayo altogether and toss the ingredients in homemade ranch dressing!

Substitutions and Alterations

We think this is pretty perfect the way it is. But feel free to skip the scallion and use red onion, finely chopped, if desired. And you can use any kind of tomato, really. Real bacon is always the best, in our book, but if you have turkey bacon, by all means use that. Waste not, want not!

Tip

A squeeze of lime over the top of each half is never a bad idea!

READ MORE: NEED MORE AVOCADO? Skillet Shrimp with Tomato and Avocado!

If you like this recipe and want to pin more, check out more of our Paleo Recipes 

stuffed CA avocado

Bacon, Chicken & Tomato Stuffed Avocado

Another great thing about this stuffed avocado recipe? It plays well with many dietary restrictions. And it of course tastes great, too.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 servings
Calories: 140kcal
Author: Nick Quintero

Ingredients

  • 2 ea boneless, skinless chicken breasts grilled
  • 4 pieces bacon cooked and chopped
  • 2 ea avocado
  • ⅓ cup grape tomatoes chopped
  • 1 scallion sliced, rough green ends discarded
  • ⅓ cup mayo paleo
  • Salt to taste
  • Black pepper to taste

Instructions

  • Sprinkle chicken with salt and pepper. Grill the chicken or cook in a skillet over medium heat for 8 to 10 minutes. Remove from the heat, let it rest for a few minutes, and then cut into ½-inch cubes.
  • Combine the cooked cubed chicken in a medium bowl with tomatoes, green onion, and bacon. Add the paleo mayo, salt, and pepper, and gently mix together.
  • Just before serving, slice avocados in half and discard the pit.
  • Pile the chicken mix on top of each avocado half and enjoy!

Nutrition

Serving: 1meal | Calories: 140kcal | Carbohydrates: 1g | Protein: 0.5g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 4g | Trans Fat: 0.04g | Cholesterol: 9mg | Sodium: 122mg | Potassium: 46mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 146IU | Vitamin C: 2mg | Calcium: 5mg | Iron: 0.1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Air Fried Crispy Chicken

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Are you obsessed with air frying? We are! Our air fried crispy chicken with potatoes and Brussels sprouts is another quick and delicious air fryer meal prep recipe we came up with.

The feeling of enjoying savory, juicy, and tender air fryer crispy chicken is unexplainable! If you want to delight in a succulent piece of chicken, an air fryer will make this possible in the shortest time (don't worry - you can make this meal without an air-fryer). 

Air fryer meals have swept the culinary world by storm. They cook food evenly and quickly while offering extra juiciness and crispy crusts without soaking in oil. Air-fryer cooking reduces your caloric intake by 70 to 80 percent!

Air Fried Crispy Chicken

Ditch the oil and make this air-fried pecan chicken coated in a spicy herb-infused pecan breading. A side of crispy Brussels sprouts and potatoes add staying power and fiber.  

How long will Air Fried Crispy Chicken last for?

Air fryer crispy chicken will last in the fridge for 3-4 days while still maintaining its freshness and flavors. To maintain freshness, store this air fryer meal prep recipe in our three-compartment Good Cook® meal prep container. 

Can Air Fried Crispy Chicken be frozen?

Air fried crispy chicken can last in the freezer for up to 4 months. Air fried crispy chicken is ideal for freezing using our freezer-friendly meal prep containers. The frying process releases all moisture making it possible for the chicken to preserve its nutrients and lock in the flavors. You can also use a shallow, heavy-duty freezer bag to ensure the chicken pieces don't overlap to maintain their shapes. When you're ready to enjoy air fried crispy chicken, thaw the chicken in the refrigerator, then reheat in the oven to enjoy the crispy skin.

Air Fried Crispy Chicken

Air Fried Crispy Chicken Ingredients:

For Chicken  

  • 2 large boneless skinless chicken breasts  
  • 2 large eggs  
  • 1 cup Paleo Powder

For Serving 

  • 2 tablespoon olive oil  
  • ½ teaspoon sea salt  
  • ¼ teaspoon black pepper  
  • 1 lb. Brussels sprouts, ends removed  
  • ½ lb. baby golden potatoes  
Air Fried Crispy Chicken

How do you make Air Fried Crispy Chicken?

This air fryer meal prep recipe is relatively easy because the air fryer does most of the work. Even the rack in the air fryer takes things up a notch by ensuring the chicken gets crispy at the bottom without flipping. The only thing you're doing is slicing and seasoning the food, and that only takes 15 minutes. 

Air Fried Crispy Chicken

The air fryer will do all of the work, but the chicken breasts will take the longest to cook. We'll cook the sprouts and potatoes first, as you'll just place them aside when they're cooked. Start by placing the Brussels sprouts and potato halves in the air fryer's basket. Drizzle everything with olive oil and sprinkle sea salt and pepper on top. Set your air fryer to 350 degrees Fahrenheit and cook for 20 minutes, shaking the basket after 10 minutes to ensure all ingredients cook evenly. Once done, put the veggie mixture into a bowl. Cover the bowl to keep the food warm. Now, it's time to cook the chicken. 

Slice chicken breasts lengthwise through the side to create 4 pieces. Blot excess moisture from the sliced chicken breasts using a paper towel. This is the secret to a crispy, golden brown chicken skin. Don't skip blotting the chicken! Next, crack the eggs carefully and put the yolks and egg whites in a shallow bowl. Beat the eggs thoroughly. Then, take your Paleo powder and put some into a shallow dish for dredging. Dip a piece of chicken breast in the egg and allow excess to drip off to make sure the powder sticks. Then dredge the chicken in Paleo powder on both sides and place in the air fryer. Cook two pieces at a time at 370 degrees Fahrenheit for 18-20 minutes until done. Repeat the same process with the remaining two pieces.

Air Fried Crispy Chicken

How to portion Air Fried Crispy Chicken

Your air fryer crispy chicken meal will adequately fit in our white MPOF containers. Divide the potatoes and Brussels sprouts between the smaller compartments (1 cup each). Place one piece of air fried crispy chicken in the bigger compartments. There's nothing much left to do other than dig in and enjoy your gluten-free chicken with an exterior crisp that's packed with staying power and fiber!

Swaps and Alterations:

Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.

More Chicken Air Fryer meal prep recipes:

Air Fried Crispy Chicken

Other tips for making Air Fried Crispy Chicken:

  • Slicing, blotting, and seasoning the chicken breasts ahead of time will shorten your entire cooking time. Plus, your chicken will marinate in the seasonings overnight. You can use lemon pepper, Cajun, or any other flavor you like
  • Substitute Brussels sprouts with veggies that cook fast, such as zucchini, bell pepper, broccoli, or string beans. Pop them in the air fryer like you did the sprouts. Yum!
  • You can use chicken drumsticks in place of chicken breasts, or even wings! 
  • If you don't have an air fryer, cook the crispy chicken in the oven. Doing so will yield the same results.
Air Fried Crispy Chicken

Air Fried Crispy Chicken

Ditch the oil and make this air-fried pecan chicken coated in a spicy herb-infused pecan breading. A side of crispy Brussels sprouts and potatoes add staying power and fiber.
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Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: air fryer, Chicken, dinner, gluten free, lunch, paleo
Servings: 4 meals
Calories: 481kcal
Author: Nick Quintero

Ingredients

For Chicken

  • 2 large boneless skinless chicken breasts about 1 pound
  • 2 large eggs
  • 1 cup Paleo Powder Pecan

For Serving

  • 2 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 lb. Brussels sprouts ends removed
  • ½ lb. baby golden potatoes

Instructions

  • Place Brussels sprouts and potatoes in the basket of the air fryer. Drizzle with olive oil, sea salt, and pepper. Air fry at 350ºF for 20 minutes, shaking the basket after 10 minutes for even cooking. Transfer to a bowl and cover to keep warm.
  • Slice chicken breasts lengthwise through the side to create 4 pieces. Blot excess moisture from chicken breasts with a paper towel.
  • Add eggs to a shallow bowl and beat. Add Paleo Powder to a shallow dish. Dip a chicken breast in egg and allow excess to drip off. Dredge in Paleo powder on both sides and place in the air fryer basket. Air fry 2 pieces at a time at 370ºF for 18-20 minutes. Repeat with the remaining 2 pieces.
  • Place 1 chicken breast in large compartments of 4 white MPOF containers. Divide Brussels sprouts and potatoes between the remaining 2 smaller compartments.

Nutrition

Serving: 1meal | Calories: 481kcal | Carbohydrates: 25g | Protein: 39g | Fat: 20g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Air Fried Crispy Chicken

Roasted Mediterranean Cauliflower Gnocchi & Veggies

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Mmm, gnocchi! Anyone who's ever had it will tell you how much of a treat it is. Though it can be made from a number of different things, in general, it consists of starchy, flour-based ingredients, all of which are a no-go for anyone on a low-carb diet or who have gluten allergies, Fortunately, here at MPOF we have no shortage of meal prep ideas, and we're happy to tell you that you can still enjoy gnocchi and have it be within your dietary guidelines! How? Because of this incredibly healthy roasted Mediterranean cauliflower gnocchi recipe!

Roasted Mediterranean Cauliflower Gnocchi & Veggies

We understand that sometimes it can be hard to get in your recommended daily intake of veggies, especially if you get tired of the same meal prep ideas week in and week out! Lucky for you, this cauliflower gnocchi recipe is here to save you from the dread of eating bland or boring vegetables for your prepped meals again for work or school. We used Trader Joe's cauliflower gnocchi for this meal prep idea, and we were thrilled because it actually had a similar texture to traditional flour-based gnocchi varieties! It's such an epic win when things that are actually really good for you, taste like they shouldn't be, don't you think?

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

Roasted Mediterranean Cauliflower Gnocchi & Veggies

How long will these Roasted Mediterranean Cauliflower Gnocchi Veggies last for?

Fresh cauliflower will last you about two weeks in the fridge-But because the cauliflower and other veggies in this meal prep idea are cooked, we found the dish to last between 3 and 5 days in total.

Can these Roasted Mediterranean Cauliflower Gnocchi Veggies be frozen?

Yes! If you love this recipe as a meal prep idea, consider making lots of it ahead of time, because it should last 2-3 months in your freezer!

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

How do you make these Roasted Mediterranean Cauliflower Gnocchi Veggies?

We love this meal prep idea because it comes together in a flash of just 30 minutes! Start the process by preheating your oven to 425 °F. While you wait, mix all ingredients (except for the cauliflower gnocchi) together in a large bowl, until everything is well-coated in oil, lemon juice, salt, and pepper. Empty the mixture onto a sheet pan, then add the gnocchi pieces. Spread evenly across pan surface and roast on the top oven rack for 10-15 minutes. Shift veggies on the pan, then return to the top rack for another 5-10 minutes. Broil on 500 °F for 3-5 minutes, and you're ready to serve!

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

How to portion this Roasted Mediterranean Recipe?

We portioned this dish into simple one-compartment meal prep containers! Lacking in the container department? Don't worry, you can read our Ultimate Guide to Meal Prep Containers, or purchase some that we highly recommend right here!

More cauliflower meal prep ideas:

We're big fans of broccoli's paler cousin here at MPOF! If you want even more cauliflower meal prep ideas, consider these General Tso's Cauliflower Bowls or this flavorful Cauliflower Steak With Quinoa & Tahini for your next round of meal prep.

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

Other tips for making these Roasted Mediterranean Cauliflower Gnocchi Veggies:

  • For more tender cauliflower gnocchi pieces, try boiling or microwaving them.
  • Each bag retails for just $2.69 at Trader Joe's, and is grown and processed in Italy!

Roasted Mediterranean Cauliflower Gnocchi & Veggies Ingredients:

  • 1 Bag of Trader Joe's Cauliflower Gnocchi (frozen, unthawed)
  • 1 Small Red Onion (roughly cut into chunky pieces)
  • 5 C. Baby Sweet Peppers (halved lengthwise)
  • 1 Medium/Large Yellow Squash (quartered lengthwise then sliced into 1" thick pieces)
  • 1 C. Grape Tomatoes (halved)
  • Juice of ½ Lemon
  • 2 Tbsp. Avocado Oil (or your preferred high-heat safe oil)
  • 1 Medium/Large Zucchini (quartered lengthwise then sliced into 1" thick pieces)
  • 1 tsp. Pink Himalayan Salt (or Sea Salt)
  • 1 tsp. Ground Black Pepper
Roasted Mediterranean Cauliflower Gnocchi & Veggies

Roasted Mediterranean Cauliflower Gnocchi & Veggies

Roasted Mediterranean Cauliflower Gnocchi & Veggies is an easy sheet pan meal that's perfect for a fast Sunday meal prep or a quick weeknight meal when you want something tasty and nourishing. 
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: Mediterranean
Diet: Gluten Free
Keyword: Meal Prep, Trader Joes
Servings: 4 meals
Calories: 220kcal
Author: Nick Quintero

Ingredients

  • 1 bag Trader Joe's Cauliflower Gnocchi or gnocchi of choice
  • 5 cups baby sweet peppers halved lengthwise
  • 1 medium zucchini quartered lengthwise and cut into 1-inch pieces
  • 1 medium summer squash quartered lengthwise and cut into 1-inch pieces
  • 1 cup Grape Tomatoes halved
  • 1 small red onion cut into chunks
  • ½ Lemon juiced
  • 2 tablespoon avocado oil
  • 1 teaspoon Sea Salt
  • 1 teaspoon black pepper

Instructions

  • Preheat oven to 425 ℉.
  • To a large mixing bowl, add all ingredients except for the cauliflower gnocchi.
  • Mix until everything is well coated in the oil, lemon juice, salt, and pepper.
  • Next, empty the bowl out onto a large sheet pan.
  • Add frozen cauliflower gnocchi and spread everything out on the pan - making sure everything is level so it will cook evenly.
  • Place on top rack and roast for ~10-15 minutes then give everything a stir and return to the top rack for another ~5-10 minutes.
  • To finish, turn on the broiler (500 ℉) and let broil for ~3-5 mins to add some additional color and flavor.
  • Serve, store, and enjoy!

Video

Notes

Nutrition for 1 out of 4 servings:
4g Protein | 27.8g Carbs | 8.9g Fat | 7.4g Fiber | 220 Calories

Nutrition

Serving: 1meal | Calories: 220kcal | Carbohydrates: 27.8g | Protein: 4g | Fat: 8.9g | Fiber: 7.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

One Pan Roasted Brussels Sprouts, Grapes and Sausage Meal Prep

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This one-pan meal prep involves sausage, grapes, and Brussels sprouts. You'd be surprised how delicious these flavors are together!

One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

Ok, before we go any further, yes, you read that right. There are GRAPES in this meal prep.

You might be surprised by the fact that we're putting grapes in a sheet pan dinner. They become even sweeter when exposed to the heat of the oven, and provide a really delicious contrast to the bitterness of Brussels sprouts and the savory notes of sausage. You'll never look at grapes the same way again-and we mean that as a good thing!

One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

This whole30 compliant recipe combines lean sausage, fresh brussels sprouts, and sweet, crisp grapes and then finished off with a truffle dijon dressing to really tantalize your taste buds. Can you only imagine the explosion of flavors going on in this? It makes the best lunch or dinner. Heck, we even ate it for breakfast one day! Sausages are a breakfast item, right? This one-pan recipe will make your Sunday meal prep a breeze!

Roasted Brussels Sprouts, Grape & Sausage Meal Prep Ingredients 

  • 1 pound baby brussels sprouts
  • ⅔ pound red grapes
  • 4 sausages  (about a pound)
  • 2 tablespoon olive oil (we used truffle oil)
  • 3 tablespoon Dijon mustard
  • Salt & pepper, to taste
  • Fresh lemon
One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

How to Make One-Pan Roasted Brussels Sprouts, Grapes, and Sausage Meal Prep

It's truly one of those sheet pan preps that can't be beat. Sausage is great as is and so it's not a protein that needs a marinade. (We'll get to that dressing in a minute, though). Combine it with the Brussels sprouts and the grapes, and pop it in the oven. Then, set the table, think about what else you might want to eat with this (bread might be calling your name if you're not Whole30 or Paleo), and let the oven do the work. Sheet pan dinners are so great because there's so little cleanup required. Score! A great move for a busy weeknight, or a quick meal prep that reheats in a flash during the week. 

The dressing is delicious so don't skip it. In a small bowl, whisk together the olive oil, Dijon mustard, lemon juice, and salt and pepper.

One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

How to Store and Serve One-Pan Meal Prep

Once everything is ready you can serve right away or portion everything into individual meal prep containers. Seal them up and store in the fridge. Then, you can simply reheat in the microwave, right in a skillet, or back in the oven if desired. All will work just fine. You can also freeze this entire meal prep if you want. The grapes might not revive so well, but they should perk up a bit when you reheat everything, after it's defrosted.

This is a perfect meal in and of itself. But feel free to serve it with some cauliflower rice, or regular brown or white rice. You can also put together a green salad if you want more veggies. 

One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

Substitutions and Alterations

If you can't find baby Brussels sprouts, then try to select smaller ones if possible, or at least sprouts that are the same size so they roast evenly. You're going to cut them in half anyway, which will help to speed up the cooking process (and give a nice surface area for some browning and flavor).

Any kind of grapes can be used here, whether red, green or purple. Seedless works best, though. 

Feel free to substitute the sausage for chicken thighs, if desired. Just make sure to season them well with your favorite herbs and/or spices, and salt and pepper. A lot of the flavor of this dish comes from the sausage, along with the dressing on top.

Tips for Sheet Pan Dinners

Don't overcrowd the pan. If there isn't enough room on the sheet pan for all the food and it's crammed close together, the ingredients will steam and become soggy, and not develop that nice flavor that comes from roasting. If need be, separate the ingredients between two pans and roast them simultaneously. It's ok if your one-pan meal prep becomes a two-pan meal prep!

READ MORE: One-Pan Whole30 Sausage and Veggie Meal Prep

One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

Drizzle with Truffle Dijon dressing

One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep
One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

One Pan Roasted Brussels Sprouts, Grape & Sausages

This quick One-Pan Roasted Brussels Sprouts, Grape & Sausage Meal Prep recipe is made with lean sausages, fresh Brussels sprouts, and sweet, crisp grapes. The truffle Dijon dressing makes the difference! Gluten Free. Paleo. Whole30. 
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Meal Prep, Sausage
Servings: 4 servings
Calories: 359kcal
Author: Nick Quintero

Ingredients

  • 1 pound baby Brussels sprouts halved
  • ⅔ pounds red grapes
  • 4 sausages, sliced can use any brand/kind
  • 2 tablespoon olive oil we used truffle oil, but can sub with any oil
  • 2 tablespoon Dijon mustard
  • Salt & pepper as desired
  • Fresh lemon juiced

Instructions

  • Preheat oven to 400 degrees F
  • Line a rimmed baking sheet with parchment paper and add the Brussels sprouts, sausages, and red grapes to the sheet.
  • In a small bowl, whisk together oil, mustard and the juice of half of a lemon. Taste, and adjust as needed with more oil, mustard, or lemon juice, or water. Drizzle over everything on the sheet pan. Sprinkle with salt & pepper, if desired. Toss gently to coat everything.
  • Roast in the oven for 10-12 minutes. Remove from the oven and toss gently to recombine.
  • Return to the oven for an additional 10-12 minutes or until your Brussels sprouts are fork tender.

Notes

Nutrition for 1 out of 4 servings:
17g Protein | 22g Fat | 26g Carbs | 356 calories
*You can use any sausages you'd like. However, please keep in mind that the macros above are based on the sausages linked in the initial ingredients list.

Nutrition

Serving: 1meal | Calories: 359kcal | Carbohydrates: 26g | Protein: 17g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
One Pan Roasted Brussels Sprouts, Grape & Sausage Meal Prep

How to Improve Hip Mobility

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Do your knees constantly hurt or feel stiff? Does your low back pain never seem to go away? The solution may lie in a not-so-obvious place - your hips. 

You see our bodies are interwoven and connected and often pain in one area could be a symptom of an issue up or down your anatomical chain. Think about it, if your hips don't move the way they should what has to compensate to make sure you can accomplish the movement you want? You guessed it - your knees, low back, or even ankles. 

Ideally, we can avoid pain in our knees and low back if our hips move as they should. This is why mobility, strength, and flexibility are important for not only our quality of movement but long-term health. 

Let's look at a few exercises and stretches to begin your hip mobility journey:

Hip Mobility Routine:

A few things to note before we jump in. First, take these movements slowly, especially as you first begin. Mobility, just like building muscle, losing weight, or anything else worthwhile, takes time. Second, these movements should never be painful. They should feel similar to exercise - slight discomfort or a "burn" but not painful. If you feel a pinching sensation or sharp pain, stop doing that stretch and seek out a PT for more specific help. Lastly, these exercises can be performed as part of your exercise warm-up, cool down, or even on their own.

#1 Goblet Squats

Photo Credit: Emeric Harney

What is the king of all hip mobility tests you might ask? Well, it is the squat of course. There is probably not a more telling test to determine what someone's hip mobility is like than a basic air squat. If there is only one movement you do - this is it. 

Begin this movement by grabbing a kettlebell, dumbbell, or really anything that can be used as a counterbalance (a gallon of milk could even work). Place your feet at hip-width apart with your toes pointed slightly out. Slowly lower yourself down and hold yourself as upright as possible in the bottom of the squat. Hold this position for 5-10 seconds and then stand. Repeat for 2-3 sets of 3-5 reps. 

#2 Couch Stretch

Photo Credit: Emeric Harney

The couch stretch is great for stretching your hip flexors and quadriceps (or the front part of your upper leg). This stretch is especially great for anyone who sits often and for long periods of time throughout the day as sitting puts our hip flexors in a tightened position, which can lead to low back pain. 

To perform this stretch, first find a couch, chair, or bench at the gym. Next, get into a lunge position, however, instead of putting your rear foot on the ground, you want to elevate it onto the couch or other object you are using. You should feel a stretch in your quad and hip flexor in your rear leg. Focus on keeping your butt and core squeezed so that you don't arch your low back. Hold this stretch for 30 to 60 seconds on each leg and repeat 2-3 times. 

#3 Pigeon Strech

Photo Credit: Emeric Harney

Don't ask me how they named this one because I've never seen a pigeon look like this. However, I do know that this is a great stretch for your outer glute muscles. 

To get into the pigeon position, start in a lunge. Next, you want to drop your forward knee to where your foot was and your foot to the opposite side of your body. Begin to slide your rear foot back until your back leg is fully extended (or as far as you can go). The goal is to keep your forward leg in a 90-degree position - but don't be discouraged if you aren't there, it certainly takes time and each person's anatomy is different. Sit for 30 to 60 seconds on each side and repeat 2-3 times. 

Wrap Up

Mobility and flexibility take time. You may not have considered this, but hydration plays a key role in mobility. Be sure you are hydrated - a great example of this is beef jerky and a raw ribeye steak. The jerky tears easily because it is dehydrated, whereas the ribeye can be pulled and twisted without tearing. This is an extreme example, but in the same way, make sure you are hydrated to help improve mobility and overall health. Check out our article on dehydration here for more information. 

We are here for you and want to see you crush all your goals from meal prep to mobility - you got this!

Sources

"How to Improve Hip Mobility and Flexibility for Athletes." Idaho Sports Medicine Institute, 6 May 2022, https://www.idsportsmed.com/how-to-improve-hip-mobility-and-flexibility- for-athletes/. 

Long, Dr. Zach. "The 8 Best Drills to Unlock Your Hip Mobility." The Barbell Physio, https://thebarbellphysio.com/8-best-drills-unlock-hip-mobility/. 

Pesto Chicken Meal Prep

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This Whole30 pesto chicken meal prep recipe combines tons of Italian flavors in easy roll-ups. Serve over cauliflower rice or with sauteed veggies for an easy meal-prep lunch or dinner.

This Whole30 chicken and pesto meal prep is ready to rock your world. Because, oh, how we love pesto. It seems to infuse any dish with the essence of summer, right? And this dish looks kind of fancy, we admit it. But it's not. It's equally awesome as a meal prep and a recipe you might serve for company, too.  And if your guests happen to be gluten free, paleo, or keto, this dish works well as it's all veggies and protein. Woo hoo! The pesto has no cheese in it!

Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep

 Whole30 Pesto Chicken Meal Prep Ingredients

For the chicken

  • 4 chicken breasts
  • 1 recipe Whole30 pesto (see below)
  • ½ cup sundried tomatoes, chopped
  • ½ cup black olives, chopped
  • 1 lb asparagus
  • 1 cup cherry tomatoes, sliced
  • 2 tablespoons walnuts, chopped (to garnish, optional)

For the pesto

  • 5 cups loosely packed basil
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • ¼ cup walnuts
  • 1 clove garlic, grated
  • ½ teaspoon salt

How to Make Pesto Chicken Meal Prep

We like to start this dish by making the pesto first so it's ready to go when it's time to use it with the chicken. (Don't worry, it's easier than it looks). Everything comes together in the food processor for the pesto. It's quick. 

You might be wondering how those chicken breasts end up looking so cool? All you need to do is to pound them flat on a cutting board, put a little bit of pesto on one end, and then roll them up. Then, they bake in a casserole dish all rolled up tight,  and make for a lovely presentation. You serve this alongside some cooked asparagus and cherry tomatoes. It's a really delicious dish to make in the spring, with fresh asparagus right in season, or in the summer, with some colorful tomatoes. And of course, all that fresh basil makes for the very best pesto, too. 

How to Store and Serve Whole30 Pesto Chicken Meal Prep

Once you've cooked this chicken pesto prep and stored it in containers in the fridge, it will last up to 4 days. Reheat it in the microwave if you like, or in a low oven, covered in a bit of foil, for about 10 minutes. You can also freeze the chicken very easily, too, if for some reason you have leftovers or you want to make a double batch. Just make sure it's in a well-sealed container. Defrost and reheat as usual. 

On its own with the veggie sides, this is a complete meal. But you can serve some rice (brown, white, or cauliflower rice) or maybe a smaller-sized pasta such as orzo alongside everything. A salad is never a bad idea, either. 

Substitutions and Alterations

Thinly pounded pork chops would be really good with this pesto dish, too. You could also use the pesto as a marinade for pork tenderloin or even on chicken thighs. You'd lose that cool-looking, rolled-up presentation, though. But if you'd rather use pork because it's what you have on hand and you're enamored of this recipe otherwise, go for it. 

You can also make pesto with something other than basil if you like. We have recipes that include arugula (such as this Sheet Pan Arugula Pesto Shrimp Meal Prep), but you can also make a basic pesto using parsley or even watercress. 

READ MORE: More pesto? Arugula Pesto Pasta Meal Prep is ready for you!

Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep
Whole30 Pesto Chicken Meal Prep

Pesto Chicken Meal Prep

This Whole30 (and keto!) pesto chicken recipe combines tons of Italian flavors in easy roll-ups. Serve over cauliflower rice or with sauteed veggies for an easy meal-prep lunch or dinner.
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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 384kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless, skinless chicken breast about 4
  • 1 recipe whole30 pesto (see below)
  • ½ cup sundried tomatoes chopped (not packed in oil)
  • ½ cup black olives chopped
  • 2 teaspoon olive oil
  • 1 pound asparagus
  • 1 cup cherry tomatoes halved
  • 2 tbs walnuts, chopped for garnish, optional

Whole30 Pesto

  • 5 cups loosely packed basil
  • ¼ cup olive oil
  • 2 tbs lemon juice
  • ¼ cup walnuts
  • 1 clove garlic
  • ¼ teaspoon salt

Instructions

  • Preheat oven to 425 degrees F.
  • Prepare pesto by adding the basil (stems removed) to a food processor bowl, and processing until greens are chopped finely.
  • Add the lemon juice, walnuts, sea salt, and garlic and start to process. While the mixture is processing, slowly drizzle the olive oil into the food processor bowl.
  • Pound each chicken breast flat using a mallet or the back of a wooden spoon. For sanitary purposes, we recommend putting the chicken into a large plastic bag and sealing it, so raw chicken doesn't splatter all over your work surface.
  • Remove the flattened chicken breasts and lay them out on a clean surface. Add ¼ of the pesto mixture and 2 tablespoons each sun-dried tomatoes and olives. Roll up the chicken breasts, and transfer to a baking dish.
  • Bake the chicken for 20-25 minutes, until the juices run clear and the chicken is fully cooked (internal temp should be 160-165, keeping in mind that the chicken will continue to cook a little while it's resting.)
  • Saute asparagus in a skillet over medium heat with 2 teaspoon olive oil, until tender, about 3 to 4 minutes. Serve with sliced chicken and cherry tomatoes. Garnish with chopped walnuts for a delicious nutty flavor and texture. Transfer to meal prep containers and seal them up for the week, or serve for dinner immediately!

Notes

Nutrition for 1 out of 4 meals without optional items:
33g Protein | 13.5g Carbs | 22.5g Fat | 5.5g Fiber| 384 Calories

Nutrition

Serving: 1meal | Calories: 384kcal | Carbohydrates: 12g | Protein: 28g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 560mg | Potassium: 1023mg | Fiber: 3g | Sugar: 7g | Vitamin A: 405IU | Vitamin C: 18mg | Calcium: 43mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

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Cauliflower fried rice with legumes and chicken shish kabobs are a super easy and healthy meal prep that's ready in a flash. Gluten-free!

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

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs Ingredients:

For Cauliflower:

  • 1 large cauliflower
  • ½ cup dry lentils
  • 1 canned or 1 full cup cooked chickpeas
  • 1 large white onion
  • 2 tablespoon avocado oil
  • 1 to 2 teaspoon cumin
  • 1 teaspoon salt

For chicken:

  • 1 ½ lbs boneless, skinless chicken breasts
  • 8 medium wooden skewers
  • Seasonings: salt, smoked paprika, curry, onion powder, garlic powder
Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

How to Make Cauliflower Rice with Legumes and Chicken Shish Kebabs

Ok, let's get one thing straight. Kebabs and kabobs are the same thing. Just semantics. 

First, you process the cauliflower so it's in smaller, rice-sized pieces. Cook the lentils in boiling water until they're tender, which takes about 20 minutes or so. Then, in a skillet, you cook the onion because all good things start with a sauteed onion, right? Add in that riced cauliflower and cook it for five to ten minutes. Bring the chickpeas and lentils for extra-extra protein awesomeness, and set it aside after it all basically gets heated through together. 

Season the chicken to taste; you can aim for about ½ teaspoon of the seasonings we indicate, or come up with your own favorite combination. Cook the chicken right over a hot grill if you so desire, but a grill pan indoors will work, too. Just keep an eye on it and make sure your oven fan is on if you choose the latter because those grill pans get very hot! 

How to Store and Serve Cauliflower Fried Rice with Legumes and Chicken

These kabobs keep great in the fridge in airtight containers for up to 4 or 5 days. Reheat everything in a low oven, wrapped in foil, or if you're so motivated, you can eat this at room temperature, or just reheat the rice. You can also make this ahead of time and freeze it, or freeze any leftovers in airtight containers for up to 3 months. Cauliflower rice and legumes can handle the freezer.  Defrost overnight in the fridge or right in a hot skillet with a little bit of oil. 

Substitutions and Alterations 

Everyone loves chicken breasts, sure, but you can use thighs if you'd rather. They're a little moister and, some might argue, more flavorful.

Instead of chickpeas, you can use other beans such as white, red, or black beans. Alter the seasonings to suit your taste, too. If you use black beans, for example, you might want to lean more heavily on the cumin or use chili powder, too, on the chicken. 

Feel free to stir in half a can of diced tomatoes with the rice and chickpeas for a little brightness. 

And of course, you know how we love cauliflower rice around here, but you can substitute white or brown rice instead if desired. No biggie! It will still taste great, but will require a little more cooking. 

Tips for Making Kebabs

If you are using wooden skewers, it's a great idea to soak them in warm water for 10 to 15 minutes so that when you put food through them and cook them over a flame, the wood doesn't burn. Alternatively, you can use metal skewers if you've got them. 

MORE KEBABS and KABOBS!

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Ready in 20 minutes and easy to make, this Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs is a healthy, protein-packed recipe that is also full of veggies!
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chicken
Servings: 4 meals
Calories: 476kcal
Author: Nick Quintero

Ingredients

Cauliflower

  • 1 large cauliflower
  • ½ cup dry lentils
  • 1 cup chickpeas cooked
  • 1 large white onion diced
  • 2 tbsp. avocado oil
  • 1-2 tsp. cumin
  • 1 tsp. Salt

Chicken

  • 1.5 pounds chicken breast
  • 8 wooden skewers
  • ½ teaspoon salt or to taste
  • ½ teaspoon smoked paprika or to taste
  • ½ teaspoon curry or to taste
  • ½ teaspoon onion powder or to taste
  • ½ teaspoon garlic powder or to taste

Instructions

  • Cut cauliflower into chunks and process in a food processor until it's broken into rice-size pieces. Set aside.
  • In a saucepan bring about 2 cups water to a boil. Add the lentils and cook until tender, about 20 to 30 minutes. Drain and set aside.
  • Heat the avocado oil in a non-stick skillet over medium heat. Cook the onion in the oil for about 5 to 6 minutes until it starts to become translucent. Add the cauliflower rice, and cook, stirring frequently, for 8 minutes. Stir in the chickpeas and cooked lentils and cook until everything is incorporated and heated through, about 3 to 4 minutes.
  • Cut chicken breast into cubes and transfer to a bowl. Add the herbs and spices and stir together until it's evenly distributed. Load the seasoned chicken cubes onto wooden skewers. Cook 4 to 5 minutes per side in a nonstick grill pan over medium-high heat.
  • Distribute the fried cauliflower rice evenly among meal prep containers, along with 2 chicken shish kabobs each in the container, right over the rice. Refrigerate in the airtight contains until it's time to eat. Reheat everything in a hot skillet (or just reheat the rice; the chicken is great cold, we think!).

Notes

Approximate macros per serving: 476 calories, 45 g protein, 43 g carbs, 12 g fat.
 
_
Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1meal | Calories: 476kcal | Carbohydrates: 43g | Protein: 45g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Salmon Cakes with Mango Salsa

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

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

Crispy Salmon Cakes with Mango Salsa

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

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

Crispy Salmon Cakes with Mango Salsa

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

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

Crispy Salmon Cakes with Mango Salsa

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

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

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

Crispy Salmon Cakes with Mango Salsa Ingredients: 

For Salmon Cakes 

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

For Salsa 

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

For Brussels Sprouts 

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

For Serving

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

Crispy Salmon Cakes with Mango Salsa

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

Ingredients

For Salmon Cakes

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

For Salsa

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

For Brussels Sprouts

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

Instructions

To cook salmon

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

Video

Nutrition

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

Chicken Salad

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This is a popular chicken salad recipe that is easy to make and super flavorful!

There's nothing quite as versatile as a rotisserie chicken. We love using one for this healthy meal prep recipe, but any leftover chicken you have on hand works great in chicken salad. (Or, heck, turkey for that matter!)It's a great healthy meal prep recipe that works well for lunches during the week.

The ingredients are ones you may have on hand, in the form of the nuts, mustard, and mayo. Don't skip the nuts; they add a lot of crunch and even more protein to make this chicken salad extra nutritious.

Chicken Salad Ingredients

  • 1 pound shredded chicken
  • 1 celery stalk, diced
  • ½ red onion, diced
  • ⅓ cup walnuts
  • ¼ cup cilantro
  • ⅓ cup mayo
  • ¼ cup Dijon mustard

How to Make Chicken Salad

This is a simple case of chop, chop, chop, and assemble all in one big bowl. It's that easy.

How to Store Chicken Salad

This meal prep will keep for 4 to 5 days in the fridge, as long as it's in a sealed container. We don't recommend freezing chicken salad. Mayo just doesn't freeze well.

How to Serve

There's nothing better than a good chicken salad sandwich, maybe on toasted wheat or multigrain bread. Or if you don't want soggy bread and you're taking this with you for lunch, serve it with crackers. It's also great spread on toasted bread or stuffed inside a whole wheat pita. Or feel free to eat it as is, because it's just that good.

Substitutions and Variations

We love walnuts and cilantro, but you can also use almonds or pecans. Pistachios are a nice twist. Parsley works well with any of those nuts if you don't like cilantro or someone in your family doesn't. We get it-it can be a polarizing herb!

READ MORE: These 27 Chicken Recipes are Lit AF!

Chicken Salad Meal Prep

Chicken Salad Meal Prep

Chicken Salad Meal Prep is a great way to start the week. Made with only 7 ingredients
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Prep Time: 20 minutes
Total Time: 20 minutes
Course: Lunch
Cuisine: American
Keyword: Chicken, salad
Servings: 4 meals
Calories: 398kcal
Author: Meal Prep Mondays

Ingredients

  • 1 lb Shredded Chicken
  • 1 Celery
  • ½ Red onion
  • ⅓ cup Walnuts
  • ¼ cup Cilantro
  • ⅓ cup Mayo
  • ¼ cup Dijon Mustard

Instructions

  • Chop up the celery, walnuts, red onion and cilantro and add to a large bowl with the shredded chicken.
  • Then add ⅓ cup of primal kitchen mayo and ¼ cup of dijon mustard.
  • Mix everything together and add to your meal prep containers.
  • Add in your favorite crackers or chips and enjoy throughout the week!

Notes

This makes four meals.

Nutrition

Serving: 1Meal | Calories: 398kcal | Carbohydrates: 4g | Protein: 31g | Fat: 29g | Saturated Fat: 5g | Polyunsaturated Fat: 15g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 93mg | Sodium: 389mg | Potassium: 379mg | Fiber: 2g | Sugar: 2g | Vitamin A: 184IU | Vitamin C: 2mg | Calcium: 42mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

No Bake Chocolate Peanut Butter Bars

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No-bake chocolate peanut butter bars almost look too good to be true, but they're not! Satisfy your cravings for sweets with this healthy meal prep!

These four-ingredient no-bake bars are a sugar-free snack that's easy to make and simply delicious!  Oh, and they just happen to taste like Reese's peanut butter cups, but with far fewer ingredients and healthier ones, to boot.  This dessert meal prep is gluten-free, sugar-free and low-carb. Plus, it's vegan-friendly and you don't even need to turn on the oven. But we're pretty sure you saw the photo and stopped there. We don't need to convince you, right? We all know chocolate and peanut butter make for a genius combo!

No Bake Chocolate Peanut Butter Bars

 

No Bake Chocolate Peanut Butter Bars

 

No Bake Chocolate Peanut Butter Bars Ingredients

For the peanut butter layer:

  • 1 cup creamy no sugar added peanut butter  
  • ½ cup coconut flour 

For the chocolate layer:

  • 1 cup no sugar added chocolate chips (use dairy-free for vegan option)
  • 2 tbsp. coconut oil 

How to Make Chocolate Peanut Butter Bars

You're going to love how dangerously easy it is to make these bars. You combine peanut butter and some coconut flour and then spread it in the bottom of the baking pan. Put it in the freezer until it's chilled. In the meantime, melt the chocolate and coconut oil in a double boiler.

If you've never done that before, you might be wondering, what's a double boiler? It simply means to boil some water in a pot and then place the coconut and chocolate in a bowl that fits safely over the circumference of the pot. The heat from the boiling water helps to melt the chocolate and coconut oil together in a gentle way. Glass prep bowls work great for this use.

How to Store Chocolate Peanut Butter Bars

These are great in the fridge, nice and chilled, and will keep for up to a week that way. But you can also freeze them for future use. We like to cut them into individual pieces and wrap them in wax paper, and then transfer them to an airtight container or zip-close bag in the freezer. They'll keep there for several months. 

How to Serve No-Bake Chocolate Peanut Butter Bars

We love these chilled. You can meal prep them in containers alongside some fruit and pumpkin seeds if you like, as we've pictured them here. Or you can do something else, such as just eat them straight out of the pan...... 

Tips for Managing Cravings 

There is no doubt that these No Bake Chocolate Peanut Butter Bars will satisfy your sweet craving. But we are going to keep it real since that is what we do around here and warn you that these are addictive-in a good way, of course! We recommend making these and portioning them out. If you are following a macro-based diet then you will want to be mindful of how many you eat per week. There is always room for snacks and desserts on any meal plan. It's all about balance. Our recommendation:

  1. Focus on your nutrient-dense foods first: protein, healthy fats and carbs. 
  2. Drink enough water.
  3. Exercise at least 3-5 days of exercise per week.
  4. Enjoy healthy treats like No Bake Chocolate Peanut Butter Bars 3 to 4 times a week to prevent cravings and feelings of deprivation.

MORE CHOCOLATE THINGS!

No Bake Chocolate Peanut Butter Bars

No Bake Chocolate Peanut Butter Bars

No Bake Chocolate Peanut Butter Bars

These 4 Ingredient No Bake Bars are a sugar-free snack bar that’s Keto friendly. Easy to make and simply delicious!
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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 8 bars
Calories: 332kcal
Author: Nick Quintero

Ingredients

Peanut Butter Layer

  • 1 cup creamy peanut butter no sugar added
  • ½ cup coconut flour

Chocolate Topping

  • 1 cup no sugar added chocolate chips
  • 2 tablespoon coconut oil

Instructions

  • Line a loaf pan (5x9) or 8-inch square pan with enough parchment paper to create a sling (let there be some extra hanging over the edges). Set aside.
  • In a mixing bowl, stir together the peanut butter and coconut flour. Transfer it to the prepared baking pan and place it in the freezer.
  • To make the topping, heat the chocolate and coconut oil in a glass bowl over a double boiler. Let the chocolate cool for about 5 minutes before pouring it over the peanut butter mixture. Smooth it out with the back of knife if you want.
  • Freeze for 1 hour. Remove the bars from the pan using the parchment sling. Transfer to a cutting board and slice into 8 bars.

Notes

Nutrition for 1 out of 8 bars:
10g Protein || 24g Fat || 19g Carbs

Nutrition

Serving: 1bar | Calories: 332kcal | Carbohydrates: 19g | Protein: 10g | Fat: 24g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

3 Cardio Workouts You Never Thought Of

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Let's face it, you can only do so much running on the treadmill or cycling on the stationary bike before you start going nuts; that's partly why Peloton has become so popular because the programming keeps you engaged and from getting bored.

But what if I told you there are cardio workouts that I bet you never considered or thought of? We are so programmed into thinking that cardio needs to either be done on a piece of cardio equipment, inside a gym, or that cardio equals running outside. Those are good moves, but they aren't necessarily the only moves. In fact, I'm going to list three cardio workouts that you might not even realize constitutes as cardio. And that's because you're distracted from the workout itself, you're having fun, and you're just thinking outside the box.

Cardio = Sports

Rather than running like crazy yet going nowhere on the treadmill, take your cardio workouts to the court or field. Do you enjoy playing basketball, tennis, soccer, or racquetball? How about swimming, mountain biking, skiing, snowboarding, or even boxing? Then spend your time doing the cardio workouts you enjoy. Don't be a slave to the treadmill! You can burn just as many, if not more, calories by playing recreational sports than you would be sitting on the recumbent bike or climbing the StairMaster. Stop doing cardio workouts that you don't enjoy! Any sustained movement that keeps your heart rate up is good for you; it doesn't have to be on the treadmill or elliptical. And if you can do any of this cardio outside, that is even better.

uncommon cardio exercises

Cardio = Hiking

While you aren't running up a hill (although you can if you want!), hiking is a great workout and allows you to get outside and enjoy nature. You can take as long or as short of a hike as you want to, and choose the elevation. The more of a climb you experience, the more your heart has to work. But depending on where you live, there's a good probability that you have a hiking trail nearby. Hiking makes for great cardio workouts that the entire family can enjoy from your significant other to your kids, and even your four-legged furry friends. Plus, vitamin D and fresh air are good for everyone.

Cardio = High Rep/Low Rest Workouts

Why not kill two birds with one stone? Are you planning on hitting the weights, but you don't think you'll have enough time to fit in cardio, too? No worries! Do it all at the same time. How? All you need to do is keep your heart rate elevated throughout your resistance training workout. Now, you might be wondering how you can turn weights into one of the best cardio workouts you'll ever complete, but it's possible.

Change up your workout by lowering the weight slightly and pushing for more reps. Not only will this get your heart rate cranking, but when you combine this protocol with a shorter rest period, you don't allow your heart to drop into a recovery rate. Rather than taking 45 to 60 seconds between sets (or even longer), shorten them to 15 to 20 seconds. Or you can even consider doing a circuit where you move from one exercise directly to the next, without any rest period.

Related article:

5 Ways to Workout Without Spending a Cent

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Article Courtesy Of Matt Weik 

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

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Whole30 Zucchini and Sweet Potato Hashbrown Meal Prep is a delicious and healthy alternative to fried hashbrowns. Plus, it's gluten-free and Paleo-friendly!

We are always on the lookout for recipes that taste great, are easy to prepare, and pack a nutrient-dense punch. This Zucchini and Sweet Potato Hashbrown meal prep does all of those things, and is also ideal for a Whole30 program, too.

How good does this look? Sweet potatoes and avocado in the same meal? Along with bacon and hard-boiled eggs? Yes, please! It seems like a heavenly combination of all the protein-loaded things, with veggies that won't spike the blood sugar, either. This healthy meal prep of zucchini and sweet potato hashbrowns brings a balanced combination of healthy fats, protein, and carbohydrates to the table. It'll keep you satisfied, and deliver a ton of nutrition, too.

We're always on the lookout for awesome breakfast dishes that involve sweet potatoes and eggs, and this one works for breakfast, lunch, or dinner. Score!

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep Ingredients

  • 7 large eggs
  • 2 cups shredded sweet potato
  • 1 cup shredded zucchini
  • 1 large avocado
  • 3 slices sugar-free bacon
  • Salt & pepper, to taste

How to Make Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

You'll need to grate the zucchini and sweet potatoes and then transfer the shredded veggies to a clean towel so you can press out or wring out the excess water. This step is important because otherwise, the hash browns may not bake up crispy. Zucchini in particular is pretty watery.

Once you've extracted as much water as possible, combine the shredded veggies in a bowl with some salt and pepper. Mix in an egg to help bind it. The hashbrowns bake in the oven until crispy. While that's happening, prepare the eggs any way you like. We are partial to hard-boiled because they keep well in the fridge and are very easy to eat on the go. (Have you ever tried to eat a cold fried egg from the fridge? It's not the most delicious thing.)

How to Store Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Once this is prepped and separated into containers, it's ready for you to take on the go with you to work, for lunch, or to pull out when it's time for dinner. We wouldn't recommend freezing anything in this meal prep except for the hashbrowns.

How to Serve Zucchini & Sweet Potato Hashbrown Meal Prep

Most of these items can be eaten right at room temperature if you like. Serve it over some micro greens for a bit of a zippy flavor, or over a bed of baby lettuces such as arugula, kale, or spinach. You can reheat the hashbrowns in a hot pan or in the oven, along with the bacon.  

Substitutions and Alterations

If you're not into hard-boiled eggs, feel free to make eggs however you like. You can prepare scrambled eggs, or you can even bake eggs in a muffin pan with a little bit of milk and salt and pepper. This is an easy way to store cooked eggs as part of a meal prep. You can also prepare all elements of this meal except the eggs, and cook the eggs a different way each time you eat this. (We realize that sort of defeats the purpose of a "meal prep" somewhat, but if most of the recipe is ready for you already, this might not be a dealbreaker for you!)

Tip

Do a double batch of hashbrowns and freeze them for future use. Place the baked hashbrowns on a baking sheet lined with parchment and freeze them individually. Then, once frozen solid, transfer them to a zip-close bag or an airtight container. Label and date them so you know what you've tossed into the freezer. 

READ MORE: Try This One Dish Masterpiece, a Sausage Lover's Hashbrown Casserole!

 

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep blog

 

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

This Whole30 Zucchini & Sweet Potato Hashbrown meal prep is a delicious and healthy alternative to fried hashbrowns. Sweet potatoes and zucchini are swapped for the traditional white potato for more flavor and nutrition. Gluten-free and paleo.
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 3 meals
Calories: 320kcal
Author: Nick Quintero

Ingredients

  • 7 large eggs
  • 2 cups shredded sweet potato
  • 1 cup shredded zucchini
  • 3 slices sugar-free bacon we used Pederson brand
  • 1 large avocado sliced
  • salt & pepper to taste
  • broccoli microgreens or other greens if desired

Instructions

  • Preheat oven to 425 degrees F
  • Place shredded potato and zucchini in a towel and gently wring out excess water.
  • Transfer to a bowl and add an egg, along with salt and pepper. Mix well.
  • Form the mixture into six evenly-sized hashbrowns and transfer to a baking sheet, flattening the top a bit so they "fry" in the oven.
  • Bake for 15 minutes or until they start to look set. Flip the hashbrowns and bake for another 15 minutes until golden.
  • Cook the remaining 6 eggs as desired (we like hard boiled), along with the bacon.
  • When hashbrowns are finished, turn the oven to broil and crisp for 1-2 minutes, if desired.
  • Divine the hashbrowns, eggs, bacon, and sliced avocado evenly among meal prep containers. Refrigerate for up to 4 days.

Notes

Nutrition for 1 out of 3 servings:
19g Protein | 23.5g Carbs | 17g Fat | 320 Calories

Nutrition

Serving: 1meal | Calories: 320kcal | Carbohydrates: 23.5g | Protein: 19g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Shrimp Quinoa Broccoli Meal Prep | Garlic Shrimp Recipe

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This garlic shrimp recipe with quinoa and broccoli takes some popular Chinese takeout flavors to your kitchen with a lot less fat and a lot more protein. A healthier meal prep!

Sometimes, I've got mixed feelings about quinoa. Maybe you're with me on this. But in this meal prep recipe? It's a game-changer altogether. I started eating it, and then soon it was me, a fork, and a very large pot of quinoa just quietly making ourselves cozy in the corner. Broccoli, garlic, sesame oil, and honey make this dish sing. It sounds corny, but it's true. Who would have guessed? And shrimp adds more protein along with a bit of sweetness. (Read more about shrimp nutrition; it gets a bad rap sometimes because it has some cholesterol in it, but it's likely a healthy choice for you.)

Total bonus? It's gluten free if you use coconut aminos or tamari instead of soy sauce. 

Garlic Shrimp and Broccoli recipe

Garlic Shimp Broccoli Quinoa Ingredients

Ingredients for the sauce. . . 

  • 3 tablespoon soy sauce, or coconut aminos
  • 2 teaspoon sesame oil
  • 1 tablespoon honey
  • ¼ teaspoon black pepper

 And for the shrimp

  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 lb Sizzlefish Shrimp (4 packs)
  • 2 cups quinoa, cooked
  • 2 cups steamed broccoli

How to Make Garlic Shrimp 

If you've got the quinoa cooked already, great. If not, start that right away, along with the steamed broccoli. Then, mix together the sauce ingredients in a small bowl. While the quinoa cooks and the broccoli steams, it's time to cook the shrimp. It'll be ready fast, because that's the beauty of shrimp. Heat up some oil and cook the garlic until it's fragrant. Add the shrimp, and cook until it's pink and tender.

How to Store Garlic Shrimp Meal Prep

Once you've cooked all the ingredients, just toss them all together in a bowl and then portion into individual meal prep containers. You're good to go if you keep them in the fridge in sealed containers for 4 days or so. 

We don't recommend freezing this dish. Shrimp, once it's been thawed and cooked, doesn't take well to freezing again and thawing and reheating all over again. However, we don't think you'll have any issues finishing this on your own, or with your family if you're making this garlic shrimp recipe straight-up right away for dinner, and not as a meal prep. 

How to Serve Garlic Shrimp with Broccoli

Well, this is a complete dish in and of itself-a one-bowl meal, as it were-so feel free to eat it as is. We also like to drizzle a little extra sesame oil over the top, or scatter some sesame seeds on top for garnish, but you do you! 

Substitutions and Alterations

  • Out of shrimp? Chicken is awesome with these flavors; so is tofu, but note this dish won't be vegan because of the honey. 
  • Cauliflower is great instead of broccoli; it's a little sweeter and more mild.
  • Use coconut aminos or tamari to make this dish totally gluten free. 
  • Swap for regular rice or cauliflower rice if desired, instead of the quinoa.
  • Use agave nectar or maple syrup instead of honey.

READ MORE: Garlic Shrimp and Broccoli Meal Prep, for more garlic, broccoli, and shrimp!

Shrimp Nutrition Tip

Garlic Shrimp and Broccoli recipe

Garlic Shrimp Meal Prep Recipe

You will be in juicy, light and buttery seafood heaven with this Garlic Shrimp, Broccoli and Quinoa bowl.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Lunch, Main Dish
Cuisine: American, Mediterranean
Keyword: Meal Prep, Shrimp
Servings: 4 servings
Calories: 495.91kcal
Author: Nick Quintero

Ingredients

For the Sauce

  • 2 teaspoon sesame oil
  • 3 tablespoon soy sauce (or coconut aminos)
  • 1 tablespoon honey
  • ¼ teaspoon black pepper (or white pepper)

For the Shrimp

  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 lb shrimp
  • 2 cups quinoa cooked
  • 2 cups steamed broccoli

Instructions

  • In a medium bowl, mix together the soy sauce, sesame oil, honey, and black pepper.
  • Heat olive oil in nonstick skillet over medium heat and add the garlic. Cook, stirring frequently, until it's fragrant, about 2 minutes.
  • Add in drained and rinsed Sizzlefish shrimp and cook, stirring frequently, until opaque.
  • Add the sauce and stir to combine. Cover and cook for 2 to 3 more minutes, until the shrimp is pink and tender.
  • Remove from the heat. Serve with quinoa and steamed broccoli, tossing to combine ingredients if desired.

Video

Nutrition

Serving: 1meal | Calories: 495.91kcal | Carbohydrates: 63.46g | Protein: 38.03g | Fat: 9.9g | Saturated Fat: 1.26g | Cholesterol: 285.76mg | Sodium: 1655.12mg | Potassium: 750.69mg | Fiber: 7.24g | Sugar: 5.34g | Vitamin A: 283.46IU | Vitamin C: 45.94mg | Calcium: 232.54mg | Iron: 6.96mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot BBQ Chicken Meal Prep Recipe

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Crockpot BBQ chicken with lentils makes for a delicious and healthy meal prep, thanks to the unexpected ingredient: cranberries!

Chicken in the slow cooker tastes great simmering for 4 to 6 hours in your favorite barbecue sauce and some frozen (or fresh) cranberries. The addition of cranberries gives this crockpot barbecue chicken a tangy taste that you'll appreciate, and the chicken is fall-apart-tender after simmering in the pot for hours. Serve it right over a bed of steamed lentils for a protein-loaded dish. It is really easy to prepare.

What Are Steamed Lentils?

Well, you can buy steamed lentils from Melissa's for example; it's found shrink-wrapped in the refrigerated part of the produce department, typically. All you need to do is open the package and you're good to go. You can use them cold, at room temperature, or reheat them if you like. But you don't need to cook them. They hold their shape in salads, too, which is nice. If you aren't able to find steamed lentils or you just want to cook them on your own, that's fine too. The packaged lentils weigh about 9 ounces.

One Pot Crockpot BBQ Chicken Meal Prep recipe

Crockpot BBQ Chicken Meal Prep Ingredients

  • 1 ½ pounds boneless, skinless chicken breasts
  • 1 cup BBQ sauce
  • 1 cup cranberries, frozen or fresh
  • 1 (9-ounce) package Melissa's steamed lentils

How to Make Crockpot BBQ Chicken Meal Prep

This is so easy, you'll love it. You take the chicken breasts, barbecue sauce and cranberries and put them all in the slow cooker. Just like that. You don't really need salt and pepper; the barbecue sauce adds all the flavor. And the cranberries give it that something extra that puts this dish over the edge. After several hours, it's ready to eat. Take the chicken out and transfer it to a plate. Using a fork, shred the chicken to break it up. Combine some of the sauce with the cooked chicken, taking care to include the cranberries, too. Then serve it all right over lentils. Easy!

How to Serve and Store BBQ Chicken Meal Prep With Cranberries

To add some veggies, serve this with a green salad and some cole slaw, like the avocado slaw on our site. It's also great with some crusty bread. (You could even serve it sloppy Joe style, on a roll, if desired, like a messy sandwich-with or without the lentils). This slow cooker bbq chicken meal prep would also taste good over some rice, too. If you're getting it ready for the week and not eating it for dinner right away, this meal prep recipe can live in air-tight containers for 3 to 4 days.

You can easily freeze this dish in freezer-safe containers for up to 3 months, including the lentils. How cool is that? Reheat in the microwave or pop it onto the stovetop over medium-low heat, adding a little water or extra barbecue sauce as needed.

Substitutions and Alterations

  • Feel free to use chicken thighs instead of breasts, or leftover turkey.
  • Garnish with chopped fresh parsley.
  • Serve over brown or white rice, or cauliflower rice if desired, along with or instead of the lentils.
  • Farro or quinoa would also be delicious here, and add some fiber and protein, respectively.
  • Cook the lentils yourself if desired; you'll need about a cup of dried lentils to yield what you'll need for this recipe.
  • Make this recipe paleo with a paleo-friendly barbecue sauce and cauliflower rice.

READ MORE: BBQ Pulled Chicken Stuffed Sweet Potatoes

LOVE CRANBERRIES and BBQ? Try Cranberry BBQ Vegan Meatballs

Watch how it's made:

One Pot Crockpot BBQ Chicken Meal Prep recipe

Slow Cooker BBQ Chicken Meal Prep Recipe

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.
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Cook Time: 4 hours
Total Time: 4 hours
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 servings
Calories: 545.11kcal
Author: Nick Quintero

Ingredients

  • 1.5 lbs boneless skinless chicken breast
  • 1 cup barbecue sauce any kind
  • 1 lb cranberries frozen or fresh
  • 1 package steamed lentils such as Melissa's

Instructions

  • Add chicken, barbecue sauce, and cranberries to the slow cooker.
  • Cook on high for 4 to 6 hours.
  • Remove the chicken from the slow cooker to a plate and shred it with a fork. Add some of the sauce and mix to combine.
  • Serve over lentils.

Video

Notes

This One Pot Crockpot BBQ Chicken Meal Prep can be portioned out and frozen for up to 4 months.

Nutrition

Serving: 1meal | Calories: 545.11kcal | Carbohydrates: 87.54g | Protein: 36.78g | Fat: 4.86g | Saturated Fat: 1g | Cholesterol: 108.86mg | Sodium: 936.16mg | Potassium: 850.81mg | Fiber: 0.87g | Sugar: 71.97g | Vitamin A: 249.75IU | Vitamin C: 54.41mg | Calcium: 44.58mg | Iron: 1.43mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

The 13 Best and Worst Keto Drinks

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When you're following a keto diet, like any diet, it's good to have some go-to drinks and foods. Here are the best and worst!

As keto dieters know, there are very specific rules people need to abide by. It requires a high amount of fat, a moderate amount of protein, and very few carbohydrates. This way of eating enables the body to burn fat for energy instead of carbs and keeps the body in ketosis. People often go on the keto diet for a few reasons. It can be helpful if you need to lose some weight fairly quickly, or if you need to watch your blood sugar.

What is a Keto-Friendly Beverage?

Beverages are typically considered keto if the macro breakdown consists of at least 70 percent fats and five percent carbs. While that might sound tricky, several beverages are naturally keto-friendly. These include water, sparkling water, unsweetened coffee and tea, bone broth, hard liquor, and unsweetened plant-based milk. 

Make-Slow-Cooker-Homemade-Bone-Broth

Many drinks are marketed as keto-friendly, but read the nutrition label closely. As Cheryl McColgan, a health and wellness coach with a focus on keto nutrition puts it, "Just seeing a "zero" in the carb or calorie count doesn't mean it's keto-friendly."

This is a confusing area, for sure. So we've compiled a list of 13 of the best and worst keto drinks. They can be a great part of your health meal prep!

Best Keto Drinks

A "good" keto drink generally has more fat than carbs and not too much sugar.

Kettle & Fire Keto Bone Broth

"Bone broth is low in calories and packed with protein, specifically a type of protein called collagen. It's important for maintaining strong bones, joints, and skin," says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. "I love drinking Kettle & Fire grass-fed bone broths because their products are slow simmered for 20+ hours," she says This maximizes the nutrients extracted. Their products also contain little to no carbohydrates, making them a keto-friendly choice."

Califia Farms Unsweetened Almond Milk

"Milk tends to be fairly high in carbs so most people on keto will substitute unsweetened almond milk or heavy cream instead of regular milk," notes McColgan. Most unsweetened milks work well for keto.

Califia Farms' Unsweetened Almond Milk contains just one gram of carbs and is rich in calcium.

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Sated Complete Keto Milkshake (Chocolate)

For a keto-friendly drink with a bit more sustenance, this chocolate-flavored milkshake is a great option. It boasts less than two grams of carbs per serving, along with a whopping 18 grams of protein. And while many drinks marketed as keto shakes are unnecessarily high in sugar, this variety contains less than a gram and is sweetened with ingredients such as erythritol and monk fruit.

"The best keto sweeteners in order of preference are allulose, monk fruit, stevia, and erythritol," McColgan advises. "Use these sweeteners sparingly on keto because for some people, they can create cravings for sweets."

Zone Perfect Keto Shakes

These keto-friendly shakes help you hit your optimal macros with 75 percent fat, 20 percent protein, and five percent carbs. What's more? These shakes are high in calcium and potassium. However, they have zero sugars, making them a great option.

Nuun Sport: Electrolyte Drink Tablets

McColgan says electrolytes are important for those following a keto diet. "The body starts to flush sodium when insulin is lower and the metabolism transitions to a fat-burning state. Replacing electrolytes is the key to avoiding keto flu," she says, which can happen when your electrolyte balance is off.

Nuun Sport's electrolyte tablets are easily dissolved in a glass of water and contain calcium carbonate, magnesium, and sodium. They come in different flavors and have one gram of sugar per serving.

Water

"Plenty of plain water is always a great idea," says McColgan. And that's true whether you're following a keto diet or not. 

For keto dieters, however, water is especially important because it helps prevent constipation. That's not uncommon on this kind of diet because it's high in fat and low in fiber.

La Croix Sparkling Water

"Many people like to use the unsweetened, flavored, carbonated water that has become so ubiquitous," McColgan explains. Like water, seltzer will help keep you hydrated. Just be sure to pick a variety that's unsweetened and has little to no sodium, such as La Croix. The best part? There are so many flavors, it's hard to become bored with seltzer.

Green Tea

Green tea has no carbs or sugar, which is great, but it possesses other benefits, regardless of your diet! It adds some antioxidants and can help boost your metabolism thanks to its mild to moderate caffeine content.

Spritz Sparkling Pink Guava Tea

Sure, plain black and green teas are keto-approved (and very healthy) but if you're looking for something that's a keto-friendly substitute for soda or diet soda, try some Spritz. 

The pink guava variety has zero added sugar, no carbs, and is caffeine-free. It contains plant-based sweeteners, like erythritol and stevia.

Bulletproof Coffee

Sugary coffee drinks packed with dairy milk are definite keto no-nos. However, add Bulletproof Coffee to your list. It combines fat (usually butter, coconut oil, ghee, or MCT oil) and coffee to help keep you full all morning long. Enthusiasts also feel it can help hit keto goals faster.

Worst Keto Drinks

Keep an eye out for the following when considering keto drinks.

A "bad" keto drink has more carbs than fat, or a breakdown that is close to equal.

Additionally, healthy beverages in general should not be high in saturated fat, since it can raise your "bad" LDL cholesterol and increase your risk of heart disease and stroke. This can sometimes be difficult with drinks marketed specifically to keto dieters because the diet is high in fat.

Diet Soda

"Most diet soft drinks are sweetened with alternative sweeteners that can raise blood sugar and insulin as much as regular sugar," says McColgan. In other words, even though diet sodas have no calories, little to no carbs, and are technically keto-approved, think twice. Plenty of other beverages will likely do a much better job at keeping you in ketosis.

Additionally, diet sodas also tend to be packed with caffeine, which can dehydrate you. Hydration is important, but especially so on a keto diet.

NOOMA Organic Electrolyte Sports Drink

Sometimes, drinks that say they contain electrolytes don't actually have them. Read the labels carefully.

"Stay away from any 'electrolytes' in a traditional grocery store, most of these are laden with the bad alternative sweeteners and don't have a significant source of sodium, calcium, and magnesium," McColgan notes.

While NOOMA Organic Electrolyte Sports Drink is technically a keto drink, it contains seven grams of carbs per serving (too high!) and no fat. As McColgan says it's not great in the sodium, calcium, or magnesium department either. Skip this one if you're on keto.

Beer

While some beers have a low carb content and are keto-friendly, beer is naturally packed with carbs and therefore not a great choice for those on the keto diet. Stella Artois contains 13 grams of carbs per serving and can very easily knock you out of ketosis if you're not careful enough.

By contrast, vodka, gin, and tequila have little to no carbs, and are thus much better options for keto dieters.

21 Dark Chocolate Recipes That Are Sweeter Than Your Boyfriend

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21 dark chocolate recipes that are sweeter than your boyfriend. Or girlfriend. Because life deserves to be more than a little sweet sometimes.

You probably know that dark chocolate is actually healthy for you, right! Dark chocolate is made from the seed of the cacao tree and is an incredible source of antioxidants. Did you hear that it can help you lose weight, too? Crazy! Makes us want to eat chocolate for breakfast, lunch, dinner, and dessert. At least a little bit of it. Oh, wait. You can!

We have put together these 21 sweet dark chocolate recipes for that specific reason; dark chocolate at all meals. You might not want them all in one day, but maybe one a day for three weeks? It's up to you. They're also ideal for sharing because honestly, who doesn't like chocolate? 

Pro Tip: Although not as healthy as dark chocolate, milk chocolate can easily be subbed in any of the following recipes if that is what your heart desires! It is an easy 1:1 swap. So, go ahead and get cooking. We will be sure to swing by in a couple of hours to enjoy some of these dark chocolate recipes with you!

 

BREAKFAST

Double Chocolate Coconut Almond Granola 

Coconut and chocolate are made for each other, and almond adds some protein. Sweet!

Raspberry Dark Chocolate Chip Overnight Oats

Overnights just got a whole lot sweeter with dark chocolate chips and tart raspberries.

Baked Banana Donuts With Dark Chocolate Glaze

Ok, so donuts are admittedly not the best breakfast food as far as nutrition, but these are baked instead of fried and have a nice coating of dark chocolate.

Dark Chocolate Raspberry Breakfast Bake

Chocolate and breakfast bake? Yes please!

Blackberry, Orange & Dark Chocolate Muffins

Have you ever experienced the particular bliss that is orange and chocolate? Please make these muffins and tell us what you think! 

Double Chocolate Scones 

Scones get some serious chocolate treatment. Serve them with coffee or as an afternoon snack. With or without coffee.

Strawberry Dark Chocolate Chip Pancakes 

Strawberries and chocolate are definitely made for each other, too. In fact, we don't think there's a fruit that isn't made a little better by adding some dark chocolate.

 

Dark Chocolate Dipped Almond Butter Oat Bars

This might technically look like a homemade breakfast bar with oats, but you can eat this any time of day. We won't tell. Sweeter than your boyfriend, indeed!

SNACK

Mint Chocolate Energy Bites

Protein, mint chocolate, and almonds. It's so hard to resist these. They kind of taste like ice cream!

Mint Chocolate Energy Bites recipe

Homemade Dark Chocolate Sea Salt Bars

It's no accident that these bars look like a famous brand's version. You can make them at home for a fraction of the cost. And add as much dark chocolate as you want.

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Vegan Samoa Dark Chocolate Popcorn

Popcorn gets a decade upgrade for snacktime. And it's vegan. Score!

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Simple S'mores Trail Mix

S'mores and trail mix may not be words you're used to seeing together. Pack this for a hike with your sweetie. 

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Easy Sweet & Salty Snack

Chocolate, popcorn, dried berries. You can make this as sweet or savory as you want.

Vegan Dark Chocolate Popsicles

You'll love popping the sleeves off these homemade popsicles. So rewarding on a hot day.

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Dark Chocolate Cherry Granola 

Tart cherries are so good with dark chocolate. This is hard to resist!

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DESSERT

One Bowl Triple Chocolate Cupcakes 

Whenever we see the words "triple chocolate" we kind of stop reading. Make these for guests and they'll want more.

One Bowl Triple Chocolate Cupcake

Dark Chocolate Dipped Apricots 

Is it dessert? Or a healthy sweet snack? Doesn't matter, it's really easy to make and tastes great.

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Vegan Triple Chocolate Brownie Cake

Here we are with the tripe chocolate. Again. Vegan, this time. So good. Make it and share it!

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Dirty Chai Flourless Dark Chocolate Brownies

Flourless means gluten-free. And dirty chai just means spicy flavors with chocolate. 

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Dark Chocolate Cheesecake Bars 

Cheesecake bars are so much less intimidating to make, and plus, they're pre-portioned! And of course, they're chocolate, too.

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Hazelnut & Cardamom Dark Chocolate Shortbread Cookies

Shortbread is a delight and super easy to make. Hazelnut and cardamom make it a little classy and floral. 

Dark Chocolate Shortbread Cookies

Double Dark Chocolate M&M Cookies 

This is your go-to cookie jar cookie from now on, and a great way to put M&M's to use!

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21 Dark Chocolate Recipes That Are Sweeter Than Your Boyfriend

One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks

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Easy One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks turn out tender and juicy! Whole30, Paleo, Glute-Free. 

We're always looking for new ways to use spaghetti squash. This veggie is so versatile and works great for an easy meal prep. This is ideal for a simple weeknight meal or a lazy Sunday afternoon. We like the way the spicy barbecue flavors work against the spaghetti squash. It's a welcome twist because this veggie is most often used in Italian food prep, such as our One Skillet Spaghetti Squash and Meatballs. And that's all well and delicious, but it's fun to mix up the flavors and find new ways to use veggies.

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 One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks Ingredients

How to Make Spaghetti Squash and Spicy BBQ Chicken Drumsticks

First, we start by roasting the spaghetti squash in the oven until it's softened enough that the "spaghetti" strands inside are easily pulled out. You can even prep this ahead of time if you like, to really make this meal in stages. Then it's a simple matter of baking the squash and chicken together in the oven in a shallow baking dish. Layer the chicken pieces on top, and then bake for half an hour. Then, brush the top of the chicken with the magical combo of barbecue sauce and hot sauce, and return to the oven to finish baking. Easy!

How to Serve Spaghetti Squash and Spicy BBQ Drumsticks

You've got a protein and veggie in this healthy meal prep, and that's a great start. You could add a green salad to round out the veggies for the day. And someone would probably use a little extra hot sauce or barbecue sauce (or both) if you served it alongside this meal prep.

How to Store

This will keep great in the fridge for up to 4 or 5 days. Transfer to an oven-safe baking dish, cover loosely with foil, and reheat at 350 F for about 15-20 minutes until hot.

You can also very easily freeze the cooked chicken and use it at another point if desired. Just transfer to a zip-close bag and label it with the contents and the date. It's good for at least three months.

Substitutions and Alterations

Feel free to mix up drumsticks and wings, or cook this with all wings. You can also make this dish with bone-in chicken breasts or bone-in thighs (or even boneless versions), but the cooking time will vary. Bone-in pieces typically take a few minutes longer, so if you're opting for boneless, check the chicken after 10-15 minutes and then brush with the hot sauce-bbq sauce mix.

Feel free to substitute your favorite hot sauce for the one we've specified here, if you can't find it or would just rather have something different.

READ MORE: One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash

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

That sweet and spicy BBQ sauce will leave you feeling satisfied!

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

Evenly divide your chicken and spaghetti squash among 4 meal prep containers and enjoy all week!

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

One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks

Easy One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks turn out tender and juicy! Perfect for a simple weeknight meal or a lazy Sunday afternoon. Whole30, Paleo, Gluten-Free.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meal preps
Calories: 315kcal
Author: Sarah Kesseli

Ingredients

  • 1 medium spaghetti squash baked and skin removed
  • 1 ½ lbs. chicken drumsticks
  • ½ cup bbq sauce
  • 1 tsp. hot sauce

Instructions

  • Preheat oven to 350 degrees F.
  • Combine BBQ sauce and hot sauce in a small bowl and set aside.
  • Coat a baking dish with oil or nonstick spray and transfer the baked squash to the dish. Top with chicken pieces and bake for 25-30 minutes.
  • Remove from the oven and coat with spicy BBQ sauce. Turn the oven up to 400 F and return the dish to the oven.
  • Bake for an additional 15-20 minutes, coating/basting the chicken with bbq every 10 minutes or so as needed.

Notes

Nutrition for 1 out of 4 servings: 11g Carbs, 34g Protein, 15g Fat

Nutrition

Calories: 315kcal | Carbohydrates: 11g | Protein: 34g | Fat: 15g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

30 Inspiring Whole30 Compliant Meal Ideas

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Meal prep is such an essential part of the Whole30 program.

If you're not going to meal prep, for heaven's sake, make sure you at least write out your meals for the week. And if you're not going to write them out in advance, here is a variety of breakfasts, lunches, dinners, and snacks to keep you going all month. Save this post to your favorites, share it on your Facebook Wall, or email it to yourself so it's easy to reference when you need some Whole30 inspiration this month.

 Fruit Salad In A Jar

Whole30 Baked Buffalo Chicken Casserole

Oooh, who doesn't love a good casserole, especially one that's got Buffalo chicken?

Whole30 Baked Buffalo Chicken Casserole

Prosciutto Egg Cups

These cuties are good for both Whole30 and keto diets. Score!

Keto Prosciutto Egg Cups

Pulled Pork Lettuce Wrap

You can't have a month of Whole30 recipes without pulled pork. So good.

Keto Pulled Pork Lettuce Wrap Meal Prep

 Carrot Meatballs with Mint Cauliflower Rice

More meatballs, please! These load up on veggies, between the carrots and the cauliflower rice.

Carrot Meatballs With Mint Cauliflower Rice

One Pan Whole30 Sausage and Veggie Meal Prep 

It's easy to do Whole30 when you're cooking a sheet pan dinner with tons of veggies and sausage.

One Pan Whole30 Sausage and Veggie Meal Prep

30 Whole30 Recipe Ideas

Heirloom Tomato Frittata 

Eggs are a big part of doing this diet, and we love this frittata with heirloom tomatoes. No access to heirlooms? Find the best and sweetest tomatoes you can!

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Your Guide to Whole30 (and beyond) Egg Cups

If you're doing a Whole30, you need egg cup recipes. These will help!

paleo and whole30 egg cups

One Pan Chicken, Sweet Potatoes & Green Beans 

This meal is so colorful and loaded with everything you need for a delicious Whole30 dinner meal prep.

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Paleo and Whole30 Pulled Tandoori Chicken

Pulled pork gets all the attention usually, but pulled chicken, with tandoori-like spices, is something to try.

whole30 pulled tandoori chicken

Easy Grilled Garlic-Lime Skirt Steak & Veggies 

We love this in the summer, but there's nothing that says you can't grill this steak and veggie dish in colder weather.

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Sausage Lovers Hashbrown Casserole

Eggs, greens, and sausage bake easily together for a casserole-style healthy meal prep.

Sausage Lover Meal Prep Casserole

Bacon & Strawberry Breakfast Salad

Hard-boiled eggs are a cornerstone of Whole30 meal prep. So are avocados and bacon, and they're both in this easy salad.

Whole30 Bacon & Strawberry Breakfast Salad

Whole30 Chicken Bacon Ranch Sheet Pan Meal

More bacon and chicken. And yes, more sheet pan dinners, please. Or lunch!

Whole30 Chicken Bacon Ranch Meal Prep

Pineapple Thai Turkey Meatballs + Spiralized Sweet Potatoes

Tropical meatballs and sweet potatoes hit the cravings for sweets, naturally.

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Chopped Chicken, Fresh Peach & Avocado Bowl 

A totally delicious and refreshing summertime dish that brings peaches and avocado together. Or maybe just cheat the season and make it anyway.

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Spicy Chicken & Sweet Potato Meal Prep 

Spicy food can be good for your digestion, so it makes sense to prep some chicken this way, and serve with two virtuous and delicious veggies: sweet potatoes and broccoli.

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One Pan Salmon and Asparagus 

Another one-pan meal brings us salmon, asparagus and potatoes. Can't find asparagus? Try green beans instead.

one pan salmon

Chicken Salad 

Everyone needs a good chicken salad in their repertoire, and during a Whole30, it's a quick and easy. meal prep to have on hand for lunches.

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Sausage, Egg, Bell Pepper, and Avocado breakfast

We like how portable this healthy meal prep is. Pack it up and take it with you to work.

whole30 breakfast meal prep

Asian Meatballs 

Meatballs get the Asian treatment. Serve with some cauliflower rice, naturally.

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Guacamole Mason Jar Salads

We have a hard time resisting a pretty salad in a glass jar, especially one designed to taste like guac.

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BBQ Chicken with Roasted Sweet Potato and Brussels Sprouts

Sweet potatoes are a key veggie for whole30, and they pair extra well with barbecue chicken.

bbq chicken meal prep with brussels sprouts and sweet potato

Proscuitto Wrapped Apples & Arugula 

This could be a meal. It could be a snack. Either way, it's a Whole30-compliant bundle of deliciousness.

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Chicken Salad Cabbage Cups

whole30 chicken salad meal prep

Filet Mignon, Sweet Potato, Shitake Mushrooms, Asparagus & Spinach 

Something about the words "filet mignon" sounds so fancy. This is meal prepping for Whole30 at its finest.

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Apple, Avocado & Turkey Lettuce Wraps 

Lettuce takes the place of bread for this Whole30-compliant wrap, ideal for lunch or even a quick snack.

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Southwestern Steak Bowl

You won't miss the rice at all with all the veggies and protein in this dish.

southwestern whole30 compliant meal prep

Salmon Cobb Salad Meal Prep

Where would a Whole30 be without salmon? Skip the chicken and go for salmon with this deconstructed cobb, perfect for prepping.

Salmon Cobb Salad Meal Prep

Ground Turkey, Sweet Potato, Avocado

Ground meat-in this case, turkey-is useful to have on hand for Whole30 meal prep recipes. Feel free to use beef or chicken if need be.

Was this post helpful? Please pass it along so we could help others on their Whole30 journey.

15 Free Ways To Boost Your Mood

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Need ways to boost your mood that are easy and quick? Read on, we're here to help!

I used to turn to food to boost my mood. At least temporarily. But, over the years I have found other free ways to boost your mood and it's been a game changer. Give one of these fifteen ideas a try! I guarantee they will make you feel happier than any box of chocolate will, although we wouldn't object if you ate a little chocolate to boost your mood. 

Head to the beach

Or someplace where you can roll out a blanket under the warm sun and relax. If that's not possible, stand outside in the sun and place your bare feet on the earth. That can also help reset your mood.

Play on the swings

There is nothing more freeing than bringing out your inner child again and feeling like you are soaring high above the ground. Find the closest playground and go!

Go for a bike ride

Nothing increases endorphins more than a bit of movement.

Turn up the music and sing

Put on your favorite song and just sing it out! Singing raises your vibration and therefore your mood.

Watch a funny movie

Pick a really funny one; you need a movie that's going to give you really good belly laughs. Mood boosted!

Get creative

Color, draw, scrapbook, sew; anything that will let you express your emotions. Consider this an easy and rewarding way to boost your mood.

Volunteer

It's a wonderful feeling, helping other people. Being of service is a gift. Do a bit of research and find something in your local area that you are passionate about.

Hug someone

A simple hug can do wonders for your mood. It is an easy way to feel loved. And it helps the person you're hugging, too.

Do some yoga

You don't need a fancy yoga studio membership. Try a video online. Movement helps your mood, and slowing down your breathing in yoga creates a sense of calm.

Flip through happy old photos

Pull out pictures from a happy time like a family vacation or a weekend away with friends. Think about all the good conversations and laughs you had during those times. 

Beautify yourself

Do your nails, spend some time putting on makeup, or do your hair. You don't need a special occasion to spend some time making yourself look and feel good! Have you ever gotten all dolled up and then put on your pj's and watch a good movie? It's amazing. Trust me!

Call a friend

The best person to call is someone who won't give you advice or feedback. Choose a close friend who will just listen. Sometimes all we need to do is just talk about something to feel better. No judgment or answers are required.

Take a long, hot, luxurious shower or bath

The steam will relax your body and mind. Then curl up with a good book and a cup of tea and relax. An incredible way to boost your mood.

Cuddle up with your pet

The action of snuggling and petting your animals is known to reduce stress and improve mood. Have you ever walked in the door and not seen your pet excited to see you?

Invite your family and friends over

Plan a gathering with the people you love most. Have a backyard BBQ, a game night or make a Sunday brunch. Time with others brings out the best in our mood.

How to Cook Eggs - 5 Ways

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If you know how to cook eggs, you have a meal in minutes. Here are 5 ways to cook eggs for breakfast, lunch, or dinner, for the ultimate healthy meal prep!

There are so many fun and tasty ways to cook eggs, and so many diets allow for the daily consumption of them. So many dietary plans permit and encourage consuming this particular food item, and even some vegans make exceptions for eggs, too. Whatever your style, if you're looking to add more protein to your diet, eggs are a great food option with many nutritional benefits. They are ready relatively quickly and remain fresh in the refrigerator for several days, making them one of our favorite meal prep foods.

You might wonder why we use an ice water bath? It basically stops them from cooking, so don't skip that step. Otherwise, they won't come out the way you want them.

Here are 5 Ways to Cook Eggs, no matter how you like them or what equipment you have on hand!

How to Cook Eggs in the Air Fryer

This may sound crazy, but you can indeed cook eggs in the air fryer.

  • Place eggs in the air fryer while making sure the eggs do not touch one another.
  • Set the temperature 375 F (191 c).
  • Set the timer for 5 minutes.
  • Allow the eggs to sit for 5 to 10 minutes after the air fryer is off. This will allow the cooking process to complete. The longer the eggs stay in the air fryer, the harder they will become.
  • Place the eggs in an ice bath for a few moments and then remove.
  • Crack, peel, season, and enjoy!

Cook Eggs in an Egg Cooker

  • Pierce the bottom of each egg.
  • Per the manufacturer's instructions, use the cooker's measuring cup to fill the cooker with the desired amount of water depending whether you want them soft, medium, or hard.
  • Place each punctured egg into the egg cooker's designated slots.
  • Cover and set timer. (For medium: 9 minutes; For hard: 12 minutes.)
  • Afterward, transfer the eggs to an ice bath for 10 minutes.
  • Crack, peel, season, and enjoy!

How to Cook Eggs in the Oven

  • Preheat oven to 400 f (205 c).
  • Use a nonstick spray on a muffin pan.
  • Crack eggs and place one egg in each muffin cavity.
  • Season with salt, pepper, etc.
  • Bake for 10 minutes for medium, or 15 minutes for well-done.

How to Cook Eggs in the Microwave

  • Place eggs in a microwave-safe container in the microwave.
  • Set the timer for 40 seconds.
  • Put in an ice bath to cool for 10 minutes.
  • Crack, peel, and season!

How to Cook Eggs on the Stovetop

  • Set a nonstick pan over a burner on medium heat.
  • Use a nonstick spray on the pan or melt a little bit of butter.
  • Crack two eggs in the pan and season.
  • Cook until the whites look less translucent and the yolk is starting to set.

For sunny-side-up: Cook until whites are cooked thoroughly and the yolk remains runny.

For over-easy: Once egg whites are cooked, turn eggs over and allow to gently cook the top of the egg yolk and whites for no more than 30 seconds. The yolk will still be runny. Read more tips for Over Easy Eggs here

For over-medium: Turn eggs over after the whites have cooked, and gently cook the top of the egg yolk and whites, about a minute.

NOTE: Any egg that sits in the pan longer than that will be over-hard, and the yolks will be completely cooked.

How to Season Eggs

Eggs, like potatoes, are a bit of a blank slate and can take more salt and pepper than perhaps you might think. Those two are always a safe bet. But if you want something more complex, try salt, lemon pepper, garlic powder, a dash of cayenne, and butter all for a brighter and more complex flavor. Smoked or sweet Paprika is good, so is za'atar, everything bagel seasoning, and, of course, hot sauce. There are so many options.