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Breakfast Burrito

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Breakfast burritos pack egg, sausage, and cheese into one handy little delivery system. They are perfect for stay at home breakfast or for on the go.

If you've been looking for a reason to have more burritos and to make one for breakfast, this recipe for breakfast burriots is your reason, in the form of a meal prep recipe!

Breakfast Burrito

These egg, sausage, and cheese burritos are the perfect breakfast meal prep! They are perfect for stay at home breakfast or for on the go.
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, Egg
Servings: 4 Burritos
Calories: 425kcal
Author: Meal Prep Mondays

Ingredients

  • 4 large Tortillas
  • 1 lbs Breakfast sausage links
  • 12 large eggs
  • 1 cup Shredded cheese
  • 1 cup Salsa

Instructions

  • Cook the eggs and sausage together and set aside to cool for 5-10 minutes.
  • Scoop the mix into the center of the tortilla and top with shredded cheese. Fold over into a burrito and place in a container with your favorite salsa!

Nutrition

Serving: 1burrito | Calories: 425kcal | Carbohydrates: 21g | Protein: 29g | Fat: 25g | Saturated Fat: 10g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 585mg | Sodium: 1030mg | Potassium: 436mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1307IU | Vitamin C: 1mg | Calcium: 331mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

More Easy Breakfast Ideas:

Lemon Chicken and Pasta

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This chicken right here! Lemon Chicken is the latest addition to my meal prep menu. It's a simple chicken cooked in a simple sauce and yet the result is remarkable! I think this is the dinner to cook when trying to win the heart of that special someone 😉

Lemon Chicken Meal Prep

Here's a refreshing, SUPER simple Lemon Chicken meal prep for you to try! 🍋
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: American, Italian
Keyword: Chicken
Servings: 4 servings
Calories: 406kcal
Author: Meal Prep Mondays

Ingredients

  • 16 oz boneless chicken breasts
  • 3 ea lemons
  • 1 tablespoon Minced Garlic
  • 1 tablespoon fresh thyme
  • 1 tablespoon dried oregano
  • 8 oz Brown rice pasta
  • salt and pepper

Instructions

  • In a medium pan, heat olive oil and minced garlic
  • While that is heating, take a separate bowl and juice two lemons, plus add in 1 tablespoon of oregano and thyme + salt & pepper
  • In the skillet, add in the chicken breasts and pour over the lemon mixture
  • Take 1 lemon and zest that over the top of the chicken
  • Let the chicken cook all the way through on both sides
  • While that is cooking, cook your pasta according to the directions on the box
  • Remove the chicken from the pan and slice up each piece
  • Fill your meal prep container with pasta and then add in your sliced chicken
  • Take the remaining juice from the skillet and pour over each container evenly
  • Top with a lemon!

Video

Nutrition

Serving: 1meal | Calories: 406kcal | Carbohydrates: 47g | Protein: 28g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 82mg | Potassium: 285mg | Fiber: 5g | Sugar: 1g | Vitamin A: 199IU | Vitamin C: 4mg | Calcium: 43mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Paleo Blueberry Muffins

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Who says muffins can't be healthy? Skip all the guilt when you bake these paleo blueberry muffins. I love these because they're super easy to make and free from white flour. I subbed in coconut flour for the typically processed flour. The blueberries also help add the right amount of sweetness to these muffins.

These are also a perfect addition to any meal prep Sunday because they're easy to make and batch well. You can eat them cold or reheat later.

Benefits of Paleo Blueberry Muffins

The best part of these paleo blueberry muffins? They're free from refined or processed sugar! The sweetness comes primarily from the bananas and the added blueberries. The almond butter also adds a nice richness to them.

You can also make this recipe dairy free if you skip the grass-fed butter and go with olive oil instead.

Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 tablespoon serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. (source)

You will also find almond butter in this paleo blueberry muffin recipe. Almond butter is a great choice when it comes to healthy fat! Make sure to pick out a brand where the ingredients are only "almonds" or "almonds and sea salt". Most brands will add sugar or canola oil or unnecessary inflammatory ingredients and preservatives. The only exception I make is that Trader Joe's brand almond butter adds a little bit of cashews for sweetness, which is totally fine by me!

trader joes almond butter

P.S. If you're not a blueberry lover, you can totally sub in another fruit or even dark chocolate chips if you're feeling crazy!

paleo-blueberry-muffins-1

Paleo Blueberry Muffins

Skip all the guilt when you bake these paleo blueberry muffins. I love these because they're super easy to make and free from white flour
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: blueberries, breakfast muffins, muffins
Servings: 12 servings
Calories: 129kcal
Author: Meowmeix

Ingredients

  • 3 ea eggs large
  • 3-4 ea bananas medium and mashed
  • ½ cup almond butter
  • ¼ cup grass-fed butter melted (or olive oi)
  • 1 teaspoon vanilla extract
  • ½ cup coconut flour
  • 1 tablespoon cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • pinch of salt
  • 1 cup blueberries a handful per muffin

Instructions

  • Pre-heat oven to 350 degrees F. Spray muffin tins with oil.
  • Combine eggs, bananas, almond butter, melted butter and vanilla extract in a blender. Blend until smooth.
  • In a large bowl, add the wet mix plus coconut flour, cinnamon, baking powder, baking soda, and a pinch of salt. Stir well.
  • Spoon batter into muffin tins, ¾ full. Add blueberries.
  • Bake for 15-18 minutes or until golden. Cool for 10 minutes.

Notes

Recipe Credit: MeowMeix

Nutrition

Serving: 1muffin | Calories: 129kcal | Carbohydrates: 7g | Protein: 3g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 11mg | Sodium: 169mg | Potassium: 93mg | Fiber: 3g | Sugar: 2g | Vitamin A: 128IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Angel Hair Pasta with Shrimp

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Angel hair pasta with shrimp is a quick and easy meal prep that the whole family can enjoy.

There's a whole lot of wisdom to stocking your pantry and freezer with shortcut ingredients. That's part of the appeal of this angel hair pasta with shrimp recipe. Shrimp, which we love because it's a great protein source, can hang out in the freezer for a while. Many of us stock our pantries with pasta, right? If you've got those ingredients on hand, that's awesome. All you need is to add some fresh parsley and limes and you're part of the way to dinner.

On as a side note, if you're curious about what kind of shrimp to buy because you're concerned about sustainability and the like, check out Monterey Bay Aquarium Seafood Watch. They're what consumers and restaurants alike use to learn more about how seafood and fish are harvested, distributed, and sold.

Angel Hair Pasta with Shrimp Ingredients

  • 1 pound angel hair pasta
  • 1 pound frozen shrimp (peeled and deveined, ideally; it's easier to deal with)
  • ⅓ cup chopped fresh parsley
  • 1-2 limes, juiced
  • 4 tbsp. unsalted butter
  • 1 tbsp. extra virgin olive oil
  • 1 tablespoon minced garlic (jarred or fresh is fine!)
  • ½ tsp. red pepper flakes, to taste
  • Salt and pepper, to taste
  • Freshly grated Parmesan cheese for serving, if desired
angel hair pasta meal prep ingredients

How to Make Angel Hair Pasta

If you can boil water and quickly saute in a big deep skillet, you're halfway to dinner. Start the water for pasta. Then, get that skillet good and hot with some butter, add the shrimp, salt and pepper, along with the garlic. Cook until the shrimp is done, which only takes a few minutes; it'll turn pink and curl up a bit. Add in the parsley, lime juice, and red pepper flakes and the cooked pasta. Toss it all together and boom, dinner is served.

How to Serve Angel Hair Pasta with Shrimp

We love to serve this right away. It's so fast you hardly need to worry about "meal prepping" in a traditional sense, as with many of our other recipes. Serve it from a big bowl along with a green salad and another green veggie, if you like, or toss in some peas at the last minute.

How to Store Angel Hair Pasta with Shrimp

If you have leftovers, they'll keep for a couple of days in the fridge. Seafood tends to start to smell fishy (pun intended) after a few days.

Nothing about this dish will freeze well, so it's best to eat up or set aside leftovers for lunch. Reheat in a skillet with a little olive oil or butter, or if you want, the microwave. (Although the texture of pasta and shrimp can sometimes suffer in the microwave.)

meal prep bowls

Substitutions and Alterations

Well, we wouldn't change much about the basic bones of this recipe, because it's pretty spartan to begin with. However, feel free to do the following.

  • Toss with freshly grated Parmesan cheese while it's still hot, before serving.
  • Add in a cup of frozen peas to the pasta water just before the pasta is ready.
  • Add more red pepper, lime juice, and/or parsley to the finished dish.

Tips for Prep

Angel hair pasta cooks fast, usually in about 5 minutes. Plan accordingly.
Defrost the shrimp overnight in the fridge if you think of it, but if not, no biggie. You can let cold water run over frozen shrimp in a colander and it will be defrosted in minutes. That's the beauty of frozen shrimp. It's a solid and very versatile protein source on hand that's ready in a jiffy.

If you want to level up this dish, YOU HAVE to try this Shrimp Scampi with White Wine and Parmesan!

MORE PASTA RECIPES!

MORE SHRIMP RECIPES:

Angel Hair Pasta with Shrimp

Pantry and freezer staples come to the rescue for this quick and healthy meal prep idea, Angel Hair Pasta with Shrimp.
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: dinner
Cuisine: Italian
Keyword: Shrimp
Servings: 4 servings
Calories: 632kcal
Author: Meal Prep Mondays

Ingredients

  • 16 ounces angel hair pasta
  • 1 lb shrimp
  • 4 tablespoon unsalted butter
  • 1 tablespoon garlic minced
  • 2 tablespoon lime freshly squeezed
  • ½ teaspoon red pepper flakes
  • ⅓ cup parsley chopped
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions

  • Cook the pasta according to package directions. Drain and set aside*.
  • Heat oil and butter in a large skillet over medium heat until the butter is melted. Add the garlic and cook until fragrant, 1 minute.
  • Add the shrimp and salt and pepper, and cook until heated through, about 2 to 4 minutes. It should look pink and opaque, not grey and translucent.
  • Take off the heat and stir in the red pepper flakes, along with the lime juice. Add more salt and pepper, to taste. Add the pasta to the skillet, and stir in the chopped parsley. Toss to coat, and dinner is served!

Nutrition

Serving: 1meal | Calories: 632kcal | Carbohydrates: 87g | Protein: 38g | Fat: 14g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 213mg | Sodium: 152mg | Potassium: 621mg | Fiber: 4g | Sugar: 3g | Vitamin A: 847IU | Vitamin C: 10mg | Calcium: 123mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
angel hair pasta recipe

How to Improve Shoulder Mobility

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If you've got some issues with your shoulders, we've got some tips to improve shoulder mobility

If I asked you to name a body part that hurts right now, what would you say? For most people, it'd probably be some combination of their knees, hips, shoulders, or low back. (By the way, if you are saying yes, yes, and yes, all the above, check out our Beginner's Guide to Mobility.)

Today, we want to focus on helping you improve your shoulder pain by addressing poor mobility. Shoulder pain is a reality for many people for various reasons, whether it's lack of strength, mobility, or even something more serious like a tear. Certainly, if you are feeling significant pain, seek professional help, but for most people, day-to-day shoulder pain and tightness can be helped by addressing a lack of strength and mobility. 

These tips are designed to help you to begin to mobilize and strengthen your shoulders in ways you likely have not done before. Even if you aren't in any sort of pain, strengthening and moving your shoulders is one of the most important things you can do for your long-term shoulder health. The shoulder joint takes on a lot; let's treat them with some TLC!

Be sure to take these exercises slowly, as it is more important that you be consistent than push too hard too quickly and potentially make things worse. You can perform these movements before or after a workout, or even on their own.

1. Tip for Shoulder Mobility: Elevated Elbows Stretch

Oftentimes, poor shoulder mobility is caused by tight lat muscles - the muscles that runs from right under your armpits to your low back. Especially if you have difficulty lifting your arms all the way overhead, you may have tight lats, and this stretch targets that specific area.

You don't need much to help stretch this area; in fact, if you have a PVC pipe or even a broomstick, either of them can be especially helpful. While you are on your knees, begin by grabbing the pipe with your hands about shoulder distance apart. From your knees, rest your elbows on a living room table, couch, or bench. Round your back and try to imagine you are driving your elbows to the ground. Hold for ten seconds and repeat five times. You can perform this stretch without a pipe or broomstick; however if possible use either one for a better stretch.

READ MORE: 7 Band Exercises You Can Literally Do Anywhere

2. Tip for Shoulder Mobility: External Shoulder Rotation

When we think about working our shoulder muscles, we typically think about shoulder press or shoulder raises, but there are small muscles in the shoulder that typically get ignored. These muscles play a large part in your shoulders' ability to move well. 

Grab a small weight (a couple of pounds) if you have one. If not, a can of soup or beans will work just fine. While seated on the floor, take the weight in your right arm and rest your elbow against the inside of your right knee, with your hand almost on the floor. Try and use the muscles on the back of your shoulder to bring the weight above your knee and your fist pointed to the sky. Then, pause for one second and slowly return to the starting position. Repeat this anywhere from five to ten times for two to three sets on each side. You should feel the back of your shoulder working. 

A CURE FOR WHAT AILS YOU? CBD OIL: Yes or No?

3. Tip for Shoulder Mobility: Tabletop Stretch

Another common tight area that may be causing you shoulder pain is your chest. This stretch is great for your chest and front deltoid (or shoulder) muscles.

Begin seated with your heels close to your butt. Place your hands behind you with your fingertips pointed away from your body. Press through your heels and your hands, while squeezing your butt, until your head, chest, hips, and knees are all in a line. You should feel a stretch in the front of your shoulders and chest. Hold for two seconds and repeat five to ten times. Repeat this sequence two to three times. If you can't get perfectly in line, it's okay just continue working on it. 

READ MORE: 5 Reasons Exercise Will Change Your Life

Wrap Up

Now you are ready to start improving your shoulder mobility. Try out these exercises and let us know in the comments which one is your favorite. Be sure to check out our other mobility improvement guides for your hips (coming soon) and ankles (coming soon).

We are here for you and look forward to seeing your progress. It takes nutrition, exercise, mobility, and so much more to improve all areas of your health. Let us know what questions you have, and we would love to help. Here's to crushing your 2023 health and fitness goals!

Peanut Butter Chocolate Muffins

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Become a permanent morning person with our decadent peanut butter chocolate muffins! These delectable treats will put a smile on your face even on Monday mornings. Our recipe is an easy breakfast idea to make your mornings easier and more enjoyable. You can also enjoy our gluten-free peanut butter chocolate muffins as a midday pick-me-up snack. These muffins will satisfy your sweet tooth and nutritional needs, as we've paired them with fat-free Greek yogurt and berries. 

Peanut Butter Chocolate Muffins

How long will Peanut Butter Chocolate Muffins last for?

Your muffins will last for 3 days when left out on the counter and up to 1 week in the refrigerator. However, storing peanut butter chocolate muffins in the fridge will dry them out. We recommend storing them in a bread box. If you don't have one, you can store them in a lidded container with paper towels at the bottom of the container. The paper towel absorbs the muffin moisture so your muffins are not sticky and wet. You can also store them in plastic bags with paper towels inside. 

Can Peanut Butter Chocolate Muffins be frozen?

Yes, you can freeze your muffins by putting them into a plastic container or freezer bags with paper towels. Layer the bottom of the container with two paper towels, place your muffins on top, and top your muffins with more paper towels. Do not stuff the container with muffins because they will get crushed if you do so. 

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

Peanut Butter Chocolate Muffins

Peanut Butter Chocolate Muffins Ingredients: 

For Muffins

  • 1 cup blanched almond flour
  • ½ cup unsweetened cacao powder
  • ½ cup Now Foods erythritol sweetener
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt
  • 2 large eggs + 2 large egg whites
  • ⅓ cup melted unsalted butter
  • 1 teaspoon vanilla extract
  • 2 tablespoon creamy unsalted peanut butter at room temperature (the drippy kind)

For Serving

  • 2 cups fat-free Greek yogurt
  • ½ cup blackberries
  • ½ cup raspberries
Peanut Butter Chocolate Muffins

How do you make Peanut Butter Chocolate Muffins?

Our recipe for Peanut Butter Chocolate Muffins is short and sweet. You'll have breakfast goodness in 35 minutes. 

Start by preheating your oven to 350 degrees and line 8 muffin tins with muffin liners. After that, grab a medium mixing bowl and whisk together almond flour, cacao powder, erythritol, sea salt, and baking powder. Next, find another mixing bowl to mix the eggs, egg whites, melted butter, and vanilla extract. Gradually whisk in the dry ingredients until you have a smooth, sweet-smelling batter. Now divide your batter between all the muffin tins, filling each tin three-quarters of the way. Use half a teaspoon of peanut butter for each muffin and stir the peanut butter in with a toothpick. Your peanut butter chocolate muffins are now ready to bake for 25 minutes. Once they're done, remove your muffins from the oven and let them cool for 15 minutes. 

Peanut Butter Chocolate Muffins

How to portion Peanut Butter Chocolate Muffins?

Grab 4 dual-compartment meal prep containers. Put two muffins in the biggest compartment. In the smaller compartment, spoon half a cup of yogurt and berries. Don't forget to snap a photo. This is an Instagram-worthy breakfast! 

 

Peanut Butter Chocolate Muffins

More Peanut Butter Chocolate meal prep recipes:

It's peanut butter chocolate time! Check out these other easy breakfast, snack, and dessert recipes. 

Peanut Butter Chocolate Muffins

 

Other tips for making Peanut Butter Chocolate Muffins:

  • Mix your muffin batter for 10 to 12 turns with a mixing spoon, just until the dry ingredients are moist. 

  • Avoid making muffin batter in advance. Letting the batter sit with baking powder in it will cause muffins not to rise. 

  • If you're using this recipe to make breakfast ahead of time and expect to take your muffins to-go, you need muffin pan liners. 

  • Use a scoop to fill your muffin tins. You will need 2 or 3 tablespoon scoops. 

  • If you can, use a light-colored, non-shiny muffin pan for baking your peanut butter chocolate muffins. 

  • Use the "toothpick test" to check for doneness. 

Peanut Butter Chocolate Muffins

Peanut Butter Chocolate Muffins

These intense chocolate muffins are a chocolate lovers' dream, paired with a swirl of creamy peanut butter and low-glycemic sweetener making them great for breakfast.
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: breakfast, gluten free, snack, vegetarian
Servings: 4 meals
Calories: 557kcal
Author: Nick Quintero

Ingredients

For Muffins

  • 1 cup blanched almond flour
  • ½ cup unsweetened cacao powder
  • ½ cup erythritol sweetener
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt
  • 2 large eggs
  • 2 large egg whites separate yolks from egg whites and only use the whites
  • ⅓ cup melted unsalted butter
  • 1 teaspoon vanilla extract
  • 2 tablespoon creamy unsalted peanut butter at room temperature the drippy kind

For Serving

  • 2 cups fat-free Greek yogurt
  • ½ cup blackberries
  • ½ cup raspberries

Instructions

  • Preheat oven to 350ºF and line 8 muffin tins with paper liners. Combine almond flour, cacao powder, erythritol, sea salt and baking powder in a medium mixing bowl and whisk to combine. In a separate medium mixing bowl, whisk together eggs, egg whites, melted butter, and vanilla extract. Gradually whisk dry ingredients into wet until batter is smooth.
  • Divide batter between 8 muffin tins, filling ¾ of the way full. Spoon ½ teaspoon of peanut butter on the center of each muffin and use a toothpick to swirl. Bake for 25 minutes. Cool muffins at room temperature for 15 minutes.
  • Place 2 muffins in the large compartment of 4 MPOF teal containers. Spoon ½ cup of yogurt into each small compartment and add berries.

Notes

** Macros below include the carbohydrates from the erythritol. Macros minus the carbs are as follows: 
 
460 calories | 36g Fat | 22g Carbs | 25g Protein | 8g Fiber 

Nutrition

Calories: 557kcal | Carbohydrates: 47g | Protein: 25g | Fat: 34g | Sodium: 495mg | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Peanut Butter Chocolate Muffins

Paleo Sweet Potato Casserole

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Not all sweet potato casseroles are created equal. This delicious combination is full of flavor, simple to make and won't leave with a taste of regret later. I wanted to try adding this dish to my meal prep this week but this casserole is great for a friendsgiving or family dinner. The hint of maple syrup compliments the walnut topping perfectly and the shredded coconut adds a whole new element to this sweet combination.

Get creative with this recipe and swap out walnuts for pecans or add some dried fruit to the mix. I know I could barely keep myself from eating this right away and I'm sure you'll be anxiously awaiting your next bite of this yummy goodness.

Paleo-Sweet-Potato-Casserole-2

Paleo Sweet Potato Casserole

Not all sweet potato casseroles are created equal. This delicious combination is full of flavor, simple to make and won't leave with a taste of regret later.
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Side Dish
Cuisine: American
Diet: Gluten Free
Keyword: Sweet Potato
Servings: 6 servings
Calories: 244kcal
Author: Meowmeix

Ingredients

  • 4 ea sweet potatoes peeled and roughly chopped
  • 3 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoon cinnamon
  • Pinch nutmeg
  • Salt to taste
  • 1 cup walnuts chopped
  • ½ cup unsweetened coconut flakes chopped
  • 2 tablespoon coconut oil melted
  • 1 tablespoon grass-fed butter

Instructions

  • Peel the sweet potatoes
    peeled-sweet-potatoes
  • Bring hot water to a boil in a large saucepan. Add the sweet potatoes and cook for 15-25 minutes or until tender
    boiling-sweet-potatoes
  • Preheat the oven to 350 degrees F.
  • Drain boiling sweet potatoes & mash them up in the same pot. Keep the burner on and add 2 tablespoon maple syrup, vanilla, cinnamon, nutmeg and salt (add water if necessary). Mash until smooth.
    sweet-potatoes-in-casserole-dish
  • In separate small pan, melt the 2 tablespoon coconut oil and 1 tablespoon grass-feed butter. In a small bowl, toss it with the walnuts, coconut flakes and 1 tablespoon of maple syrup.
  • Place mashed sweet potatoes in a pan.
    sweet-potatoes-in-casserole

Notes

Recipe Credit: MeowMeix

Nutrition

Serving: 1cup | Calories: 244kcal | Carbohydrates: 12g | Protein: 3g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 2g | Sodium: 4mg | Potassium: 153mg | Fiber: 3g | Sugar: 7g | Vitamin A: 100IU | Vitamin C: 0.4mg | Calcium: 39mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Salmon Fajitas

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Healthy, gluten-free Tex Mex with Sheet Pan Salmon Fajitas

Fajitas are a popular dish in Mexican cuisine. Fajitas are versatile, simple, and flavorful - everything we love in a meal prep recipe! As you know, we make delicious meals more nutritious and diet-inclusive. Today, we're doing that with fajitas -- presenting you with Sheet Pan Salmon Fajitas! 

The fajitas dish history dates back to the 1930s and 40s when cowboys led the wild west of Texas. However, credit for the creation of fajitas goes to the Mexican ranch workers along the Rio Grande. Ranch workers received partial payment for their work in the form of food. After a day's work, ranchers received skirt steak - the toughest and least desirable part of a butchered steer. The workers made the best of the meat by cooking it up and serving it on a flour tortilla with onions and peppers. The term "fajita" comes from "faja," meaning belt or girdle - in this case, skirt. As time went on, fajitas turned into anything with meat and peppers stuffed in a flour tortilla. But today's fajitas sheet pan meal prep idea is gluten-free, so no flour tortillas here. We also swapped skirt steak for a juicy cut of salmon. Technically, these aren't fajitas -- but we won't tell if you don't. 

Sheet pan Salmon Fajitas

This sheet pan style fajita recipe adds a dose of healthy fats thanks to salmon along with antioxidant-rich veggies for a complete meal with easy cleanup!  

How long will Sheet Pan Salmon Fajitas last for?

When properly stored, Sheet Pan Salmon Fajitas will last for 3 to 4 days. Both the cooked salmon and vegetables will last at least 3 days in the refrigerator, so you can store them together. Store cooked salmon and vegetables in a shallow plastic airtight container. You can also portion the salmon and veggies to wrap in aluminum foil packets. 

Can Sheet Pan Salmon Fajitas be frozen?

Yes, you can freeze this sheet pan meal prep idea. Cooked salmon will last for 6-9 months in the freezer, no problem. If you plan on freezing this recipe, don't cook the vegetables all the way; you want them to still have their crunch when freezing. Since this is a sheet pan recipe and everything is cooked together, it's best if you only freeze the cooked salmon. Wrap each piece of salmon on parchment paper and store them in a freezer bag. 

Sheet pan Salmon Fajitas Ingredients:

For Salmon 

  • 1 lb. salmon, sliced into 4 pieces 
  • 2 teaspoon olive oil  
  • 1 tablespoon lime juice  
  • ½ teaspoon cumin 
  • ½ teaspoon chili powder  
  • ¼ teaspoon onion powder  
  • ¼ teaspoon sea salt  

For Vegetables 

  • 1 tablespoon olive oil  
  • 3 cups sliced bell peppers  
  • 1 cup sliced white button mushrooms  
  • 1 cup sliced sweet white onion  
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  

For serving 

  • 8 gluten-free tortillas 
  • ⅓ cup cilantro  
  • 4 lime wedges 
  • ⅔ cup salsa  

We also love this Homemade Fajita Seasoning, if you'd like to try making it for yourself.

Sheet pan Salmon Fajitas

How do you make Sheet Pan Salmon Fajitas?

Here's the fun part! The ease, short time, and hassle-free clean up make this sheet pan recipe a fun fajita fan favorite (say that five times fast for extra fun).

First things first - preheat your oven to 400 degrees and line a medium sheet pan (9" x 13" x 1") with parchment paper. If you haven't already done so, cut your salmon into four pieces and place them on the sheet pan skin side down. Then grab a small bowl and stir lime juice, olive oil, cumin, chili powder, onion powder, and sea salt together. Brush or spoon the seasoning mixture onto each piece of salmon. 

Once the salmon is prepped, grab a medium bowl and mix the onions, peppers, and mushrooms with olive oil, sea salt, and black pepper. Arrange the vegetables around the salmon and bake for 20 minutes. For added texture and burst of flavor, char the veggies; set your oven to broil for an additional 3-4 minutes. 

As your sheet pan meal cools, heat your tortillas, and get your salsa, lime wedge, & cilantro ready for a delicious gluten-free Tex Mex meal in under 35 minutes.

Sheet pan Salmon Fajitas

How to portion Sheet Pan Salmon Fajitas?

Our Sheet Pan Salmon Fajitas recipe gives you 4 healthy and savory meals. Grab four three-compartment meal prep containers and distribute tortillas with salsa, a lime wedge, & cilantro, salmon, and veggies. Your gluten-free tortillas go into the biggest compartment with lime, cilantro, and cupped salsa on top. Fill the two remaining compartments each with one piece of salmon and roasted peppers, onions, and mushrooms. 

More Sheet Pan Fajitas meal prep recipes:

This isn't our first sheet pan fajitas rodeo! Try these other mouth-watering sheet fajitas recipes - Sheet Pan Shrimp Fajitas and Sheet Pan Chicken Fajitas. You can also try similar sheet pan Mexican cuisine inspired recipes 

Sheet Pan Zesty Stuffed Poblano Peppers

Sheet Pan Chimichurri Chicken and Veggies

If you're looking for more sheet pan recipes in general, check out our favorite 35 Sheet Pan Meal Prep Recipes (That Will Change Your Life)

Sheet pan Salmon Fajitas

Other tips for making Sheet Pan Salmon Fajitas:

  • As with any sheet pan recipe, do not overcrowd the pan. Doing so results in unevenly cooked food. 
  • If you want to char your vegetables, check the salmon first. Thoroughly cooked salmon is flaky with an internal temperature of 145 degrees. 
  • If you plan on freezing this recipe, make sure the salmon is completely cooled - no steam should be coming from it. Steam evaporating from the fish creates moisture, leading to bacteria. Thaw frozen salmon in the refrigerator for a few hours to overnight when you're ready to eat. 
  • Trader Joe's Brown Rice Gluten-Free Tortillas are some of the best gluten-free tortillas around! 
  • For more cuisine authenticity, make fresh salsa and tortillas. Make gluten-free tortillas with white rice flour and tapioca starch. 
Sheet pan Salmon Fajitas
Sheet pan Salmon Fajitas

Sheet Pan Salmon Fajitas

This sheet pan style fajita recipe adds a dose of healthy fats thanks to salmon along with antioxidant-rich veggies for a complete meal with easy cleanup!
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Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Mexican
Keyword: gluten free, main dish, Meal Prep, Salmon, Sheet Pan
Servings: 4 meals
Calories: 478kcal
Author: Nick Quintero

Ingredients

For Salmon

  • 1 lb. salmon sliced into 4 pieces
  • 2 teaspoon olive oil
  • 1 tablespoon lime juice
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon sea salt

For Vegetables

  • 1 tablespoon olive oil
  • 3 cups sliced bell peppers
  • 1 cup sliced white button mushrooms
  • 1 cup sliced sweet white onion
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For serving

  • 8 gluten-free tortillas
  • ⅓ cup cilantro
  • 4 lime wedges
  • ⅔ cup salsa

Instructions

  • Heat oven to 400ºF and line a medium sheet pan with parchment paper. Place salmon on baking sheet skin side down. In a small bowl, stir together olive oil, lime juice, cumin, chili powder, sea salt and onion powder. Brush or spoon mixture onto salmon. In a medium mixing bowl, add onions, bell pepper, mushrooms, olive oil, sea salt and black pepper. Arrange veggies around salmon. Bake for 20 minutes. Turn oven to broil and broil for 3-4 minutes longer to lightly char edges of vegetables.
  • Place 2 tortillas in large compartments of 4 MPOF white containers. Top each with a small sauce cup filled with salsa, a lime wedge and a few sprigs of cilantro. Place salmon in one small compartment and add vegetables to the second small compartment.

Nutrition

Calories: 478kcal | Carbohydrates: 35.6g | Protein: 41.2g | Fat: 19.8g | Fiber: 6.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Healthy Snack Box

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This snack box is incredibly simple and incredibly easy! It's perfect if you need something to grab before the gym or on your way to work.

Healthy Snack Box

This snack box is incredibly simple and incredibly easy! It's perfect if you need something to grab before the gym or on your way to work. 
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Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: American
Keyword: low carb
Servings: 4 Boxes
Calories: 341kcal
Author: Meal Prep Mondays

Ingredients

  • 1 bunch celery
  • 4 ea mandarin
  • 1 cup Strawberries
  • 2 cup pretzels gluten-free
  • 4 oz vanilla almond butter

Instructions

  • Celery
  • Mandarins
  • Strawberries
  • Gluten Free Pretzels
  • RX Vanilla Almond Butter Packet

Video

Notes

*Nutrition calculated with regular almond butter, not flavored

Nutrition

Serving: 1meal | Calories: 341kcal | Carbohydrates: 41g | Protein: 10g | Fat: 17g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Sodium: 506mg | Potassium: 384mg | Fiber: 5g | Sugar: 4g | Vitamin A: 56IU | Vitamin C: 23mg | Calcium: 119mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

High Protein Vegetarian Meal Prep

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This vegetarian meal prep is loaded with protein and can come together fast. We love black beans and eggs, and this recipe has both!

It's always the most simple meal preps that turn out to be the best, right? If you've been hanging around our site or our MPOF YouTube channel for a while and using our recipes, you may have seen Minute white rice cups. We love this shortcut and there's no shame in using smart shortcuts that make life easier. And this is definitely one of them.

High Protein Vegetarian Meal Prep Ingredients

vegetarian meal prep ingredients

Whether you follow a plant-based or vegetarian diet or just want to add some meatless meals to your week, this balanced meal prep recipe will help you meet your daily protein goal. Plus, it will keep you feeling full and satisfied. This is one of those dishes that comes together so well if you've got half the stuff on hand already in your pantry: canned beans, fast-cooking rice, and eggs in the fridge.

How to Make High-Protein Vegetarian Meal Prep

The Minute Rice cups make this go really fast. We love 'em. Sometimes you gotta take good shortcuts, you know? In this case, you cook the rice cups and then poach the eggs in water and a little bit of vinegar. The black beans are tossed with some olive oil and chopped red onion. Slice up some avocado. Baby spinach rounds out the veggie options. Portion them into containers, with the eggs on top of the rice and beans, and you're good to go.

How to Store and Serve Vegetarian Meal Prep

Once it's prepped, it's good for up to 4 days. You might find that the avocado gets a little brown but if you squirt it with some lemon juice that should help stave it off. This entire meal prep recipe can be eaten at room temperature, if desired.

The only aspect of this vegetarian meal prep that will freeze well? The rice and beans. Everything else won't hold up very well.

Substitutions and Alterations

  • If you have regular rice, you can use that instead of the rice cups. Brown rice is also fine here. Aim for at least a cup of cooked rice per person.
  • Or, alternatively, you can use cauliflower rice if you are watching your carbs.
  • Make hard-boiled eggs instead of poached eggs.
  • Use baby kale or arugula instead of spinach.
  • Red beans can be used instead of black.
  • Limes can be used instead of lemons.
  • Mix in some chopped cilantro with the rice and beans.

Tips

To reduce the carbohydrates in this recipe, simply serve each meal prep with half the amount of rice that's in each cup.

Poaching the eggs in boiling water with a little bit of vinegar helps the eggs hold their shape during the cooking process.

If you make the rice from scratch, be sure to freeze anything leftover. Transfer to zip-close plastic bags and squeeze out the air before sealing it. Label it with the contents, the amount (I like to do 1 or 2-cup increments), and the date. It will keep for up to six months. Use it directly from frozen if you're going to toss it into a hot pan or a soup, or defrost in the microwave or in the refrigerator overnight.

READ MORE: More Protein! Vegetarian Italian Sausage Egg Cups

High Protein Vegetarian Meal Prep

It's always the most simple meal preps that turn out to be the best! This high protein vegetarian meal prep is packed with 20g+ of protein
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Prep Time: 5 minutes
Cook Time: 9 minutes
Total Time: 14 minutes
Course: Lunch
Cuisine: American
Keyword: Egg, vegetarian
Servings: 4 meals
Calories: 588kcal
Author: Meal Prep Mondays

Ingredients

  • 8 eggs poached
  • 2 cups baby spinach
  • 1 small red onion diced
  • 2 cups black beans drained and rinsed
  • 4 Minute White rice cups
  • 2 avocados
  • 1 lemon
  • Salt to taste
  • Pepper to taste

Instructions

  • Cook the Minute Rice cups according to package directions.
  • Add 1 tablespoon vinegar to a 2 ½ quart pot with 3 or 4 inches of water in it and bring to a boil.
  • Crack an egg in a small bowl and gently slide it into the boiling water. Cook for 5-7 minutes.
  • Once the eggs have cooked, transfer them onto a paper towel-lined plate.
  • Cut the avocado and lemon into quarters.
  • In a meal prep container, add the Minute Rice, black beans, diced onion with olive oil drizzled on top and salt and pepper. Put the lid on and shake to mix.
  • Next, add in the avocado slices, lemon, spinach, and poached eggs to the meal prep containers. Seal them up and store in the refrigerator until it's time to eat.

Nutrition

Serving: 1meal | Calories: 588kcal | Carbohydrates: 74.5g | Protein: 26.8g | Fat: 21.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Egg Muffins

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Egg Muffins

Start your day right with Healthy Egg Muffin Cups

Here's what you'll need:  Egg Muffin Meal Prep Ingredients

Egg Muffins

Pro Tip: Habit forming is the key to effective, lifelong, health and wellness success. I made a Habit Forming workbook, by writing out a process and strategy to help you make the most our of your day/week/month.  Get it for Free HERE

Egg Muffins Meal Prep

Egg Muffins Meal Prep

Healthy Egg Muffin Cups that you can meal prep ahead for breakfast.
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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast muffins, Egg, muffins
Servings: 4 Meals
Calories: 211kcal
Author: Meal Prep Mondays

Equipment

  • Muffin Pan

Ingredients

  • 12 eggs
  • 1 cup mushrooms
  • 1 bell pepper
  • 2 jalapenos
  • ¼ onion
  • ½ tomato

Instructions

  • Preheat the oven to 350° and spray down a muffin pan with avocado cooking spray (or any non-stick cooking spray).
  • On a cutting board, dice the tomatoes, onions, bell peppers and mushrooms then evenly disperse them into each muffin slot.
  • Mix all 12 eggs in a separate bowl and add in salt and pepper to your discretion.
  • Pour the eggs into the muffin tins evenly and then place in the oven.
  • Bake for 12-15 minutes or until the eggs have fully cooked.
  • Remove from the oven and allow the eggs to cool for 10 minutes.
  • Place 3 muffins each into a meal prep container.

Notes

This makes four breakfast meals!

Nutrition

Serving: 1Meal | Calories: 211kcal | Carbohydrates: 5g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 491mg | Sodium: 191mg | Potassium: 385mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1848IU | Vitamin C: 49mg | Calcium: 81mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Egg Muffins

Our Favorite Healthier Chocolates

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The world of better-for-you chocolate is growing by the day. We at MPOF tried quite a few and these are some of our favorites!

We would never, ever, tell you to stop eating chocolate here at MPOF. It's delicious and has some redeeming nutritional qualities and it releases a lot of happy feelings in our bodies. (Yes, that's a gross oversimplification of how our neurotransmitters work). And with a very chocolate-centric holiday coming (ahem, Valentine's Day), you might be looking for a better choice, especially if you're not going to make one of these 15 Healthy Valentine's Day Desserts.

You probably know that when you are working hard toward better health, it can sometimes backfire if you completely eliminate sweet things from your diet. But most chocolate that we can find easily is full of ingredients that might not be pronounceable. Or they're loaded with sugar, which often masks the fact that a lot of commercially produced chocolate is low in actual chocolate. But that's another post for another day.

Keto Chocolate Snack Boxes

Chocolate For Paleo, Keto, Gluten-Free, Dairy-Free Diets

If you are following a low-carb, paleo or keto diet, or just trying to cut back on sweets in general, though, chocolate might be the first thing to go. We looked at products that had high-quality ingredients (organic when possible) and were pronounceable and recognizable as foods. We wanted chocolates with versatility, suitable for paleo, keto, dairy-free, and gluten-free diets.

What we present here are just a few of many better-for-you chocolates available. You can find all of these online from the companies themselves, or in various grocery stores. If your favorite store isn't carrying one of them, ask.

NEED MORE CHOCOLATE? MINT CHOCOLATE ENERGY BITES

Evolved Chocolate

Evolved Chocolate is just that. The company says it's "chocolate reinvented," and it's chocolate that's not vilified. (Chocolate is food, not candy. Any good chocolatier will tell you that.) You may have seen their bars, keto cups (riffs on peanut butter cups in various flavors with different nut butters), and other bagged goodies at your grocery store.

Evolved's bars show a depth of flavor and a clean, straightforward taste. You know what you're eating, and that's a refreshing feeling when you're indulging in a treat like chocolate. (Note: One of their product lines includes chocolate plus protein, but we didn't investigate those.)

The details: Organic, Beyond Celiac certification, Rainforest Alliance Certified. Peanut, soy, dairy and refined sugar-free.

The favorites: Signature Dark (72 percent cacao), sweetened with just enough coconut sugar to take the edge of dark chocolate's inherent bitterness. Hazelnut butter is another good one to try, made with "mylk" chocolate, meaning it tastes like milk chocolate but there's no dairy to be found! And those keto cups are really hard to resist. They have 10 grams of fat (MCT oil, nuts), 2 grams of sugar (they are sweetened with monk fruit extract), and 5 grams of fiber (hello, Jerusalem artichoke fiber!).

Honey Mamas

And now for chocolate as you perhaps have never experienced it before. Honey Mama is a little different, insofar as you'll find it in the refrigerated section, not on the shelves. It's the best and most inventive example of a chocolate bar that we've encountered as of yet. The company got its start at Portland State Farmers' Market, and founder Christy Goldsby was so successful it took off, fast. It's definitely better-for-you chocolate.

Their bars are something of a mashup of truffles, brownies, and fudge in terms of texture and consistency. They use raw honey to sweeten their bars and unrefined coconut oil, the latter of which can separate from the rest of the ingredients in the bars if they aren't refrigerated. There are no stabilizers, preservatives, or anything like that. Flavors are culinarily inspired, and derived from nature as much as possible.

The details: No refined sugar, gluten, dairy, or soy. Paleo friendly.

The favorites: Start with Peruvian Raw, with just raw Peruvian cacao, honey, and sprouted almonds. Other flavors worth investigating? Oregon Mint (it's the most intensely chocolate-mint experience you can have in a chocolate bar), and Tahiti Tangerine, which will make a convert of you if you've never had chocolate and orange before (The Brits love it). If you like coconut, they've got that, too. Seasonal faves aren't to be missed.

If you can find their Valentine's Day Pack, we highly recommend it. It comes with the seasonal favorite, Cherry Hazelnut (real bing cherries, people), Chocolate Cake, Ginger Cardamom, and Lavender Rose.

Hu Kitchen

Hu Kitchen is short for Human Kitchen, named after the fast-casual restaurant that co-founders and family members Jordan Brown, Jason Karp, and Jessica Karpco started in 2012. They struggled to find chocolate that met their primal foods/paleo standards for the restaurant, so they created one. And the rest, as they say, is history. (Delicious history!) The idea behind their company is "to get back to the way humans ate before industry ruined foods." That's a sentiment we can get down with. Sometimes we see ingredients we just don't understand.

We love these bars for their simplicity of ingredients and also the fact that you can taste everything that's in it. There's no weird aftertaste. Hu Kitchen is our go-to for bars with nut butters in them--they've got ones with almond, cashew, and hazelnut butters. (Not all in the same bar!) You can also get baking chocolate from them, too.

The details: Depending on the bars, paleo, no refined or cane sugar, no dairy/soy, no palm oil, lecithin, emulsifiers, sugar alcohols, etc. Organic, Rainforest Alliance Certified.

The favorites: My teenaged sons, no strangers to good chocolate, were in awe of Hu's Simple Milk Chocolate. Their admiration is as much a testament to the fact that most milk chocolate we've all likely had isn't really that at all-it's way too sweet-as it is to the excellence of this bar. Hu uses grass-fed milk and it's just so creamy and chocolatey. It's like a high-quality hot chocolate but in bar form. We also really dug the hazelnut butter with dark chocolate (a certain famous spread has NOTHING on this bar), almond butter with milk chocolate, and the salty dark chocolate. The latter has just the right balance of salt and deep dark chocolate flavor.

CHECK OUT EVEN MORE "BETTER FOR YOU" CHOCOLATE RECIPES!

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!
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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. 
Print Recipe Pin Recipe Rate Recipe
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!
Print Recipe Pin Recipe Rate Recipe
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!

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