Meal Prep News
15 Best Healthy Valentine's Day Desserts
These healthy Valentine's Day desserts prove that you never need to totally forgo dessert in order to keep your eating goals on track.
Love is in the air, along with the aroma of baking cakes and melting chocolate. Something about sharing a dessert with your Valentine is even more romantic on this special day. Dessert doesn't have to be unhealthy to taste delicious though. You can enjoy dessert and know you're eating something healthy for you, too! That is what Meal Prep on Fleek is all about! You should be able to have your cake and eat it too, at least in this case. So, dig in and enjoy all 15 of our favorite Valentine's Day dessert recipes.
Vegan Triple Chocolate Brownie Cake
This velvety, silky smooth, chocolate cake is a vegan treat anyone will enjoy. Pair it with red wine—that's always a hit!
(Carbohydrate: 24g, Protein: 8g, -Fat: 23g)
Snowball Cookies
If you're looking to try something new together, these bite-sized cookies are perfect! Great for keto and low-carb diets, they are also filling fat bombs of delicious flavor.
(Carbohydrate: 8g, Protein: 2g, Fat: 12g)
Almond Joy Cookies
Turn the classic candy bar into a healthy Valentine's Day dessert for two. These cookies are the ideal small indulgences.
(Carbohydrate: 11g, Protein: 6g, Fat: 27g)
Keto Raspberry Cheesecake
You'd never guess this healthy Valentine's Day dessert is keto! So creamy and flavorful. Serve with your favorite fresh berries.
(Carbohydrate: 25g, Protein: 12g, Fat: 47g)
AB&J Fat Bombs
We love this innovative take on the traditional peanut butter and jelly sandwich. Just like love, it's always the simple things that mean the most.
(Carbohydrate: 4g, Protein: 4g, Fat: 23g)
Easy Gluten-Free Brownies
Is your Valentine sensitive to gluten? Make these gluten-free brownies for a healthy Valentine's day dessert. So decadent!
(Carbohydrate: 43g, Protein: 6g, Fat: 13g)
Strawberry Chocolate Almond Granola Squares
If chocolate-covered strawberries and granola bars had a baby, this would be their love child, just in time for a healthy Valentine's Day dessert.
(Carbohydrate: 36g, Protein: 9g, Fat: 19g)
Tasty Churros
Take Valentine's Day in a crispy, cinnamon-laden direction with these tasty churros!
(Carbohydrate: 45g, Protein: 2g, Fat: 22g)
Chocolate Glazed Donuts
Baked chocolate donuts topped with chocolate fudge, with a glass of plant-based milk sounds like a perfect morning treat. And don't be afraid to get creative with the toppings!
(Carbohydrate: 27g, Protein: 5g, Fat: 10g)
No Bake Collagen Brownie Cups
Out of time and energy but still need a good hit of chocolate? Put together these no-bake brownie cups!
(Carbohydrate: 20g, Protein: 6g, Fat: 10g)
Cinnamon Roll Coffee Cake
Start your Valentine's day off right with this cinnamon roll coffee cake, get them coffee, and start their day off smitten.
(Carbohydrate: 46g, Protein: 5g, Fat: 21g)
Keto Chocolate Almond Butter Bark
With four simple ingredients and one hour of your time, you can have this healthy Valentine's day dessert. No real labor is involved!
(Carbohydrate: 27g, Protein: 15g, Fat: 29g)
Cashew Cheesecake Bites
Lower on the carb scale, these keto cashew cheesecake bites are perfect with tea, coffee, or milk. They're a nutty and creamy delight.
(Carbohydrate: 6g- Protein: 5g - Fat: 17g)
Chocolate Gingerbread Pumpkin Bars
Rich in flavor and aroma, these bars create a sense of warmth for you and your Valentine. Every chocolate chewy nibble offers sweetness and a delicate spiciness.
(Carbohydrate: 18g, Protein: 5g, Fat: 13g)
Pecan Pie Bars
Pecan pie isn't just for the holidays! Serve these sweet bites for a healthy Valentine's Day dessert with our favorite: fresh berries. These bars are the perfect size and not nearly as sweet as their pie counterparts!
(Carbohydrate: 13g, Protein: 6g, -Fat: 28g)
Apple Walnut Toffee Crisp
![](https://mealpreponfleek.com/wp-content/uploads/2023/12/MPOF-Apple-Walnut-Toffee-Crisp-NOW8-jpg.webp)
Meal Prep Menu 2024: Week 5
Meal Prep Menu 2024, Week 5! Bring on the planning and break out your pots and pans, we've got what you need to make this week's eating a breeze.
Get your weekly meal prep recipes done in no time with this week's delicious and easy meal prep menu. Put the taste of dessert first with some carrot cake pancakes and plan for a warming bowl of chicken curry for dinner. Enjoy some tasty snacks with these gluten-free (yes!) pretzel bites. Every recipe requires fresh, whole ingredients—just the way we like it—and can be customized to fit your dietary needs.
NOTE: These menus give you meal ideas, by design. We aren't telling you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items’ portion sizes as needed.
Don’t forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too!
This week’s recipes:
How to customize:
- Carrot Cake Pancakes
- This recipe is already vegan.
- If gluten-free, sub the whole wheat flour with a 1:1 GF replacement.
- Any milk can be used.
- Popcorn Chicken with Rice Noodles
- Make this vegan by swapping the chicken for diced tofu or tempeh.
- Vegan Chickpea Curry
- The chickpeas can be subbed with diced chicken breast if desired. Make sure to cook the chicken all the way through.
- Pretzel Bites
- Swap the milk for a dairy-free version, the egg whites for Just Egg, and the cheese and butter for dairy-free versions to make this vegan.
- Sweet Potato Wedges with Tahini
- This recipe is vegan. Woo hoo!
- Any potato can be used, but we love the combo of sweet potatoes and tahini.
If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]!
How to alter the macros:
- Carrot Cake Pancakes
- To reduce carbs, omit the raisins.
- Serve with yogurt, cottage cheese, or eggs to increase the protein.
- Popcorn Chicken
- To reduce the carbs, swap the rice noodles for riced cauliflower.
- Reduce the fat by baking the chicken instead of frying it. (An air fryer is best!)
- Chickpea Curry
- Increase the protein by swapping the chickpeas for chicken, which also reduces the carbs by about 25g per serving.
- Pretzel Bites
- Increase the protein by serving with hard-boiled eggs.
- Sweet Potato Wedges with Tahini
- You can increase the protein by serving these with plain Greek yogurt.
*Please note that any changes to ingredients will alter the macros on each recipe.
Meal Prep Breakfast Sandwich - Freezer Friendly
Breakfast sandwiches make the morning so much easier, especially with these freezer-friendly meal preps!
These meal prep breakfast sandwiches are made with baked eggs, onion, bell pepper, sausage, and kale. It's all piled onto an English muffin and can be made ahead of time. Score! Mornings are getting easier and healthier by the minute.
![](https://www.mealprepmondays.com/wp-content/uploads/2021/11/IMG_1301-2-748x1024.jpg)
![Breakfast Sandwich](https://www.mealprepmondays.com/wp-content/uploads/2021/11/IMG_1352-684x1024.jpg)
How to Store Breakfast Sandwich Meal Prep
We love prepping these for the week and you can totally keep them in the fridge for a few days with no issues. However, If you are freezing them, wrap them individually in wax paper, parchment paper, or aluminum foil and place them in a freezer-safe resealable bag. Freeze for up to 1 month.
How to Serve Breakfast Sandwiches
Heat your oven to 350 degrees and warm up the sandwiches for about 5 minutes or until the cheese melts. Serve as they are, or with a side of hash browns. But honestly, this is a pretty hearty meal on its own. You just might not need anything else to go with it.
Substitutions and Alterations
- Make this vegan by using egg replacers and vegan cheese.
- Use any kind of sausage you like.
- Add some chopped tomatoes.
- Fresh herbs are amazing with eggs, such as basil, parsley, tarragon, chives, and thyme. Dried ones will work great in a pinch; start at ½ teaspoon and add more as you tweak the recipe.
- Change the kale to spinach, Swiss chard, or arugula if desired.
Tips for Breakfast Sandwiches
- We love sprouted grain English muffins. They're hearty, have whole grains, and often, more protein and fiber. Look for them in the freezer section.
- Don't forget salt and pepper. A bit of cayenne or red pepper flakes perks up eggs really well, too.
READ MORE: 25 Grab and Go Make Ahead Breakfast Ideas
READY TO SAY, “GOODBYE” TO FORGETTING TO MEAL PLAN, FOOD BOREDOM, AND “FINDING MOTIVATION.”
And say “YES” to more new recipes, consistent meal planning, money saving and homecooked meals! Sigh Up for our Meal Planning Program with WWL HERE (Free Trial)
![Breakfast Sandwich](https://mealpreponfleek.com/wp-content/uploads/2022/10/IMG_1348.jpg)
Ingredients
- 12 eggs
- 1 bell pepper
- ¼ white onion
- 4 chopped breakfast chicken sausage links
- 4 cups chopped kale
- 4 breakfast sandwich buns
- Salt
- Pepper
Instructions
- Heat oven to 350° and spray a 9x9 cooking pan with avocado spray.
- In a large mixing bowl, combine chopped kale, sausage and diced onion and bell pepper.
- Then, add all 12 eggs in a separate mixing bowl (plus salt & pepper as preferred) and stir together until fully mixed.
- Pour the mixed eggs into the large mixing bowl with the other ingredients and mix together until everything is fully covered in the eggs.
- Pour ingredients into the cooking pan and place in the oven.
- Cook approximately 45 minutes or until the eggs have completely cooked.
- After it has cooked, take it out of the oven and let cool for 10-15 minutes.
- While that is cooling, place the breakfast buns into the toaster.
- Slice the egg pan mixture into four pieces and place on the buns.
- Distribute into meal prep containers and enjoy!
Video
Notes
Option to add cheese slices to each sandwich. Macros not included for cheese.
Nutrition
![Breakfast Sandwich](https://www.mealprepmondays.com/wp-content/uploads/2021/11/IMG_1348-684x1024.jpg)
Meal Prep Menu 2024, Week 4
Meal Prep Menu 2024, Week 3
15 Best Super Bowl Meal Prep Recipes
These 15 Best Super Bowl Meal Prep Appetizers make party planning really easy. They're all crowd-pleasers, perfect for watching the big game.
If you’re planning on an amazing Super Bowl party filled with delicious appetizers for your family and guests, you’ve come to the right place. According to research at Premio Foods, Super Bowl Sunday is America’s 2nd largest food holiday, and the top foods are usually pizza, chicken wings, chips, guacamole, burgers, sausages, and hotdogs. Despite the fact that it falls in the winter in North America, Super Bowl Sunday is also the 2nd biggest grilling day in America, outmatched only by the 4th of July.
With that in mind, Super Bowl parties are all about the food and the company. Make appetizers that everyone will love and remember. We’ve put together our favorite 15 Super Bowl Mel prep appetizers so your party gets off on the right foot!
![](https://mealpreponfleek.com/wp-content/uploads/2023/01/15-Best-Super-Bowl-Meal-Prep-Recipes-PIN.jpg)
How to Super Bowl Meal Prep
It might seem odd to meal prep your apps for a party, but this is where the skills come in super handy. You can think it all through and do a lot of this ahead of time--after all, Super Bowl appetizers need variety and shouldn't be messy (we've kept those considerations in mind).
Offer a selection of savory, salty, spicy, and bold flavors with a strong sweet finish--this covers all the bases.
How to Serve Your Super Bowl Appetizers
You don’t have to have a fancy football-shaped platter or a giant wooden charcuterie board, but they may help. Be sure to have plenty of plates and napkins, and if you can acquire a large tray, this will reduce the amount of clean-up afterward. It also makes for a nice presentation, is easily picked up by your guests, and encourages a welcoming environment where they can eat all that is available. What’s not eaten or taken with guests can easily be stored for meals throughout the week.
Tasty Super Bowl Meal Prep Appetizers
Bacon Jalapeno Poppers
Flavorful bacon wrapped around spicy jalapenos filled with cream cheese and topped with cheddar cheese, these appetizers are a perfect balance of spice and creamy goodness.
(Carbs: 4g - Protein: 14g - Fat: 24g)
![Bacon Jalapeno Poppers](https://mealpreponfleek.com/wp-content/uploads/2020/01/Keto-Bacon-Wrapped-Jalapeno-Poppers-Single-Container.jpg)
Sweet Potato Wedges with Tahini
These sweet potato wedges are so much better than store-bought frozen wedges. They are delicately seasoned and perfect for dipping. Sea salt and garlic can be added for additional flavor.
(Carbs: 44g - Protein: 6g - Fat: 12g)
![Sweet Potato Wedges With Tahini](https://mealpreponfleek.com/wp-content/uploads/2018/06/Spicy-Sweet-Potato-Wedges-with-Tahini-4.jpg)
Zesty Gluten-Free Chex Mix
Do not be surprised if these are completely gone before the game ends. This gluten-free Chex mix recipe will surely shine as an optimal Super Bowl appetizer that anyone can enjoy!
(Carbs: 34g - Protein: 6g - Fat: 18g)
![Zesty Gluten-free Chex Mix](https://mealpreponfleek.com/wp-content/uploads/2021/11/Gluten-Free-Zesty-Chex-Mix-Plated-2.jpg)
Pretzel Bites
It is estimated that around 4 million pounds of pretzels are consumed on Super Bowl Sunday in the US. After you make these you may quickly realize why!
(Carbs: 37g - Protein: 10g - Fat: 12g)
![Pretzel Bites](https://mealpreponfleek.com/wp-content/uploads/2019/12/Pretzel-Bites-Process-2.jpg)
Spinach Artichoke Dip
Everyone needs a good dip as a Super Bowl appetizer, and most people love spinach artichoke dip! Creamy, delicate, healthy, and guilt-free: this is one of the very best spinach artichoke dips around.
(Carbs: 8g - Protein: 3g - Fat: 25g)
![Paleo Spinach Artichoke Dip](https://mealpreponfleek.com/wp-content/uploads/2021/11/Paleo-Spinach-Artichoke-Dip-Process.jpg)
Mexican Street Corn Dip
A popular Mexican street food goes appetizer, just in time for your Super Bowl meal prep! Perfect for dipping your favorite tortilla chips.
(Carbs: 24g - Protein: 4g - Fat: 20g)
![Mexican Street Corn Dip](https://mealpreponfleek.com/wp-content/uploads/2021/11/Gluten-Free-Corn-Dip-Plated-1.jpg)
Bacon-Wrapped Potato Wedges
Super Bowl classic appetizer right here, but with added flavors and a personal touch. If you’re looking to score cool points with your guests, these are a must. You’ll love dipping these in your favorite queso, ranch dressing, or even guacamole.
(Carbs: 20g - Protein: 5g - Fat: 23g)
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/4_Whole30BaconWrappedPotatoes_FourContainers_Cropped-600x900-1.jpg)
(Carb: 1g - Protein: 11g - Fat: 8g)
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/Buffalo-chicken-dip-20-680x1020-1-533x800.jpg)
Bacon Sausage Meatballs
Bacon makes everything better. Whether your guests are on a low-carb or keto diet, or they just love bite-sized foods, these bacon sausage meatballs are some of the best.
(Carbs: 2g - Protein: 12g - Fat: 7g)
![Keto Bacon Sausage Meatballs](https://mealpreponfleek.com/wp-content/uploads/2017/10/italian-sausage-meatballs-img4.jpg)
Chicken Carnitas Nachos
Everyone loves nachos for Super Bowl Sunday, and with this dish, you can make nachos they will never forget! With a mix of chicken and spices, your fans will be craving more. Hard to go wrong with this meal prep appetizer!
(Carbs: 29g - Protein: 57g - Fat: 2g)
![Chicken Carnitas Nachos](https://mealpreponfleek.com/wp-content/uploads/2020/01/Instant-Pot-Chicken-Carnitas-Plated.jpg)
Garlic Parmesan Wings
Crispy, garlicky, and a punch of flavor, these wings will be quickly tackled and taken out by your eager guests. Offer ranch, blue cheese, or guacamole for dipping these Super Bowl appetizers.
(Carbs: 28g - Protein: 39g - Fat: 37g)
![Air Fryer Garlic Parmesan Chicken Wings](https://mealpreponfleek.com/wp-content/uploads/2019/10/Plated-1.jpg)
Homemade Ranch Dressing
Don’t be surprised if you stop buying store ranch dressing after making this. Easy to make, healthy, cost-effective, and much more flavorful than store-brand ranch dressing, this is the dip every Super Bowl party needs.
(Carbs: 4g - Protein: 6g - Fat: 1g)
![DIY Healthy Homemade Ranch Dressing Recipe](https://mealpreponfleek.com/wp-content/uploads/2021/03/Healthy-Homemade-Ranch-Dressing-Pinterest.jpg)
Air Fryer Popcorn Chicken
Quick and easy to make, and easy to share. We love anything popcorn that comes out of an air fryer. A must-make Super Bowl appetizer: winner-winner, bite-sized chicken dinner!
(Carbs: 27g - Protein: 30g - Fat: 32g)
![Air Fryer Popcorn Chicken with Coleslaw](https://mealpreponfleek.com/wp-content/uploads/2019/11/Air-Fryer-Popcorn-Chicken-Plated-1.jpg)
Buffalo Chicken Mini Bell Peppers
Vibrant, slightly spicy, succulent bites of chicken and bell pepper, this appetizer is not going to last the whole game. You might need to make a double batch.
(Carbs: 8g - Protein: 15g - Fat: 22g)
![Low Carb Buffalo Chicken Mini Bell Peppers](https://mealpreponfleek.com/wp-content/uploads/2021/11/Low-Carb-Buffalo-Chicken-Stuffed-Peppers-Process.jpg)
Tasty Churros
With every Super Bowl party, there should be a sweet appetizer that makes a great final impression. These churros are up to the task.
(Carbs: 45g - Protein: 2g - Fat: 22g)
![Churro Meal Prep](https://mealpreponfleek.com/wp-content/uploads/2019/02/4_GFVeganChurros_Plated_Cropped_REVISED.jpg)
Candied Pecans
It’s always nice to have something sweet that people can munch on throughout the big game, and these candied pecans are that perfect gameplay. Plus, the protein!
(Carbs: 8g - Protein: 14g - Fat: 16g)
![Candied Pecans](https://mealpreponfleek.com/wp-content/uploads/2021/07/CANDIED-PECANS-777x431-1.jpg)
Meal Prep Menu 2024, Week 2
Low Carb Beef & Broccoli Stir Fry Meal Prep
This low-carb beef and broccoli stir fry meal prep is cooked in a savory sauce with tender broccoli. An easy, 15-minute meal that’s better for you than takeout.
Let's be straight. Who doesn't love take-out? It's quick and definitely convenient, but in most cases, not very healthy. We thought it was time to change all of that and bring you this healthy twist on take-out; Low Carb Beef & Broccoli Stir Fry Meal Prep. Dare we say, it's very 'on fleek' 😉
If you've got these ingredients on hand, you can make your very own version of low-carb beef and broccoli stir fry. It's a meal prep you'll turn to time and time again, especially if you or your family loves Asian food! Plus, you'll feel good knowing it's not loaded with tons of salt and sugar.
![Low Carb Beef & Broccoli Stir Fry Meal Prep](https://mealpreponfleek.com/wp-content/uploads/2017/11/beef-broccoli-img3-533x800.jpg)
Our version is made with whole, nutrient-dense ingredients including round roast, broccoli, and ghee to give you a recipe that is full of protein and vitamins—with only 11 grams of carbs. Additionally, this stir fry dish is gluten-free, high-protein and keto. It makes the fastest Sunday meal prep for people who hate cooking or are short on time or a quick weeknight meal.
Low Carb Beef & Broccoli Stir Fry Meal Prep Ingredients
For the Main . . .
- 1 lb. beef stew, round roast or chuck roast
- 3 cups broccoli florets
- 2 tbsp. ghee
- 2 tbsp. minced garlic
- 2 tbsp. minced ginger
- Green onions, sliced, for garnish
And for the marinade . . .
- 1 tbsp. extra virgin olive oil
- 2 tsp. tapioca flour
- 2 tbsp. coconut aminos
- Salt & pepper to taste
![Low Carb Beef & Broccoli Stir Fry Meal Prep](https://mealpreponfleek.com/wp-content/uploads/2017/11/beef-broccoli-img4-533x800.jpg)
How to Make Low-Carb Beef and Broccoli Stir Fry Meal Prep
Bring together the marinade ingredients in a bowl, and those just consist of olive oil, tapioca flour, coconut aminos (instead of soy sauce) and, of course, some salt and pepper. Let the beef marinate in the bowl for at least 10 minutes (but several hours is ok, too).
Get your large deep skillet nice and hot and add the ghee, garlic, and ginger. Cook quickly, and then add the beef and marinade right to the pan. Cook for five minutes or so, and then add the broccoli, and keep cooking until that's tender. That's it. So easy.
When it's time to serve, simply garnish it with sliced green onions. Dig in!
How to Store Beef and Broccoli Stir Fry
This meal serves four, like many of our recipes, so you can serve it immediately or portion it out and prep it for the week. If desired you can prep and freeze this meal, too. It will keep well in the freezer for up to 3 months.
Substitutions and Alterations
If you're following a low-carb diet, there's not a ton of wiggle room in this recipe. You can use any kind of cut of beef that works for you instead of stew beef or round roast. Swap out the broccoli for cauliflower or use a combination of both. Up the garlic and/or ginger if desired.
However, if your diet isn't low-carb but you like the looks of this, by all means serve with regular white or brown rice, or cauliflower rice.
READ MORE: Stir fry to the rescue! Low Carb Pork Fried Rice Meal Prep!
Here are five more Asian Inspired Meal Prep ideas:
- Firecracker Beef
- Asian Air Fryer Salmon
- Asian Crunch Buddha Bowl
- One Pan Asian Turkey Meatballs
- Sheet Pan Asian Inspired Chicken
![Low Carb Beef & Broccoli Stir Fry Meal Prep](https://mealpreponfleek.com/wp-content/uploads/2017/11/beef-broccoli-img3.jpg)
Ingredients
- 1 pound stew beef, round roast or chuck roast
- 3 cups broccoli florets
- 2 tablespoon ghee
- 2 tablespoon minced garlic
- 2 tablespoon minced ginger
- green onions sliced, for garnish
Marinade
- 1 tablespoon olive oil
- 2 teaspoon tapioca flour
- 2 tablespoon coconut aminos
- Salt and pepper, to taste
Instructions
- In a bowl, mix together the ingredients for the marinade. Add the beef to the bowl and let it sit 10 minutes.
- Heat a sauté pan over medium heat and add the ghee, garlic, and ginger in the pan. Cook 2-3 minutes, until fragrant.
- Add the beef and marinade to the pan. Cook 5-7 minutes until desired tenderness. The marinade will thicken in the pan as it cooks.
- Add the broccoli to the pan, cooking another 7 minutes until broccoli is tender.
- Serve immediately garnished with green onions, or portion into four meal prep containers.
Notes
Nutrition
Meal Prep Menu 2024, Week 1
20 Minute Meatballs
These yummy 20 Minute Meatballs are fast, easy and go with almost any dish! Made with only a few ingredients they are whole30, paleo and gluten-free. Meal Prep friendly too!
![20 Minute Meatballs](https://mealpreponfleek.com/wp-content/uploads/2017/02/20-Minute-Meatballs-3.jpg)
Super Simple Meatball Recipe
20 Minute Meatball Ingredients:
- 1 lb lean ground beef
- ¾ tsp. garlic powder
- ¾ tsp. onion powder
- 1 ½ tbs parsley
- ½ tsp. black pepper
- ¾ tsp. sea salt
- Additional seasonings, as desired*
Protein substitutes:
- Turkey
- Chicken
- Venison
- Bison
![20 Minute Meatballs](https://mealpreponfleek.com/wp-content/uploads/2017/02/20-Minute-Meatballs-1.jpg)
Related Post: The Ultimate Guide to Making Meatballs
Evenly divide your meatballs into your meal prep containers with your favorite carbs and healthy fats such as whole grain pasta and shredded cheese OR go low carb and make zoodles and home made pasta sauce!
How to Store 20 Minute Meatballs in the Freezer
Place meatballs in a single layer on a tray lined with baking paper and put in the freezer. Once meatballs are hard and frozen, place in an airtight container layered between baking paper or place in large ziplock bag. Label and date your meatballs. Freeze for up to 2 months.
![20 Minute Meatballs](https://mealpreponfleek.com/wp-content/uploads/2017/02/20-Minute-Meatballs-8.jpg)
Some of our favorite Meatball Recipes:
- Minute Rice Buffalo Chicken Meatballs Recipes
- Carrot Meatballs With Mint Cauliflower Rice
- Mozzarella Stuffed Meatballs
- Mongolian Beef Meatballs
- Easy Homemade Meatballs and 15 Ways to Change Them Up
![](https://mealpreponfleek.com/wp-content/uploads/2023/01/Easy-Homemade-Meatballs-1.jpg)
Ingredients
- 1 pound lean ground beef we used 96% lean
- ¾ teaspoon Garlic Powder
- ¾ tsp onion powder
- 1 ½ tablespoon parsley
- ¾ teaspoon Sea Salt
- ½ teaspoon ground black pepper
- Additional seasonings as desired
Instructions
- Preheat oven to 400 degrees F
- Line a baking sheet with parchment paper
- Mix together together all ingredients until just combined
- Roll meatballs into 8 balls
- Place on baking sheet and baked 15-18 minutes or freeze for quick meals during the week!
Nutrition
Meal Prep Menu 2023: Week 52
Complete Guide: How To Meal Prep
Whether you're just getting started or want to make sure you're on the right path, this complete guide will be your Meal Prep Master Class.
Let's get started
If there is something specific you’re really looking to accomplish, the navigation bar can help you get there quickly.
Jump to a Section:
- Let's get started
- How to Manage Your Time for Meal Prepping
- Here is what that would look like:
- Kitchen Tools and Essentials
- Macronutrients and Micronutrients 101
- What are Macronutrients?
- What are Micronutrients?
- How to Find Meal Prep Recipes
- How to Grocery Shop for Meal Prep
- Step-by-Step guide to Meal Prepping
- A Few Bonus Sections you might be interested in:
You've probably seen this graphic. We can attest to how true this ACTUALLY is, and that's why we're here to help.
![abs are made in the kitchen](https://mealpreponfleek.com/wp-content/uploads/2022/09/what-people-think-is-difficult-what-is-actually-difficult-the-gym-versus-healthy-eating-800x800.jpg)
Studies show that, when weight loss is the focus, regular exercise is only 20% of what actually produces results... the other 80% is nutrition.
We might move slower than you’d like, so we're asking you to only focus on one or two things at a time (rather than tackling 100 things and trying to change everything at once). Trust us...there is a method to our madness.
How to Manage Your Time for Meal Prepping
The GOAL for this section: To understand where your time goes, how to optimize the time you’re spending on everyday tasks, and to put a plan in place to include meal prepping in your weekly routine.
Getting Started:
- Start with Energy Management
So much of “time management” is made up in your own imagination; in your own head. Are you managing your physical body well? Are you eating well? Sleeping well? How about a little bit of exercise?
Action Step: Before you go to bed tonight, get your clothes ready for tomorrow. Everything you can get done tonight, will make your morning that much easier.
- Know Your Priorities
“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” ― Zig Ziglar
Make sure to identify the main tasks that NEED to be accomplished
- Set a Benchmark
Follow yourself around for a good week and find out what activities you’re spending time on. Things that are typically on this list include: going to the movies, getting coffee with friends, Netflix / YouTube, gym / exercise (this is a good thing), studying, reading, etc. Start Tracking Your Meals ASAP... - Write a To-Do list
Now that you have an idea of what your needs are and where you spend most of your time, have a brief, but thorough meeting with yourself to plan your day. Ben Franklin used to start his morning plan by asking himself, “What good shall I do this day?”
- Set Time Limits
There is ALWAYS more you could do at the end of the day, so make sure you have reasonable time limits set and have some things that can be accomplished within those parameters.
![](https://mealpreponfleek.com/wp-content/uploads/2022/09/daily-time-management-workbook-621x800.jpg)
Pro Tip: Make sure that you plan time for interruptions and distractions
- Turn off Notifications
During your main work blocks, where you’re most productive, let others know you need uninterrupted time when you absolutely HAVE to get things done. - Evaluate Your Day
Acknowledge the things you did well and celebrate your success. There is always time to adjust those things that didn’t work and need to be improved upon. Time management should be a process of continual improvement and you will know it’s working when you find yourself adding extra curricular activities to your To-Do list. - Meal Prep
Duh! What, did you think we wouldn't include meal prepping in here?! C'mon -- Believe it or not, meal prepping is a major time management hack. Using these steps, you should be able to plan and prep your meals for an entire week, in just a couple hours. If you want to save time on the planning process, Workweek Lunch has a meal planner tool where they do the planning for you! Learn more here
Here is what that would look like:
Know your Calorie Goal- Why are you eating what you're eating? (You only have to do this one time)
- Find recipes HERE based on your calorie goal and plan your shopping list (P.S. Use the search bar if you’re looking for something specific)
- Once you have your recipes, add up the cook times and set your meal prep time limit for your prep day (see time management notes for meal prep below)
Then all you have to do is get cooking
Kitchen Tools and Essentials
It might be a small step at first: You decide you want to figure out your macros and then work on creating just one or two beginner meal preps a week. Maybe it’s a one-pan recipe that calls for a large sheet pan, so a sheet pan becomes #1 on your to-buy list.
Or maybe you decide you want to start with a muffin or egg cup recipe that calls for a muffin pan, which then becomes #1 on your to-buy list. It’s up to you. Or, you could be so excited to start a full week’s worth of lunches that you also want to dive in and make one-skillet and one-dish recipes during your Sunday prep!
But, when it comes time to create all of these yummy recipes that you have found and saved on Pinterest, you realize you don’t have any of the tools you need to make them! Maybe it’s time to stop spending all that extra money on take-out and instead invest in new cooking tools that will not only save you money in the long run, but also help you attain your health goals - with meal prep as your guide. Because we all know that achieving 80-90% of your health and fitness goals starts with proper nutrition!
We have picked some of our favorite and most necessary kitchen tools that will help you meal prep like a pro! Oh, and leave you eating like you are a culinary chef!
Here is a FULL LIST of our favorite Kitchen Tools.
NOTE: We break these down further by category in the next lessons:
- Non-Stick Skillet
- Cast Iron Skillet
- Saute Pans and
- Sauce Pans With Lid
- Baking Dishes
- Sheet Pans
- Roasting Pan
- Cooling Rack
- Meal Prep Containers
- High-Quality Knives
- Measuring Cups & Spoons
- Food Scale
- Kitchen Utensils
- Cutting Boards
- Mixing Bowls
- Colander
- Spiralizer
- Food Processor
- Crockpot
- High-Speed Blender
- Air-Fryer
Download our Kitchen Tools Checklist to take inventory of your kitchen tools and plan ahead for future additions.
![Ultimate List Of Meal Prep Kitchen Tools](https://mealpreponfleek.com/wp-content/uploads/2017/04/Ultimate-List-Of-Meal-Prep-Kitchen-Tools.jpg)
Macronutrients and Micronutrients 101
It is easy to get lost in the world of nutrition when you’re first starting to be mindful of your food choices and track your diet. So we wanted to give a brief breakdown of macro vs micronutrients.
--
What are Macronutrients?
Macronutrients are nutrients that our bodies need in large amounts to create energy for physical and mental activity. There are 3 primary macros, - Protein, carbohydrates, and fat - and a lesser known macro is water.
What does it mean to count macros: To gain, lose, or maintain weight, many people will count their macros to make sure they are getting adequate nutrients for their bodies’ needs and to support their health and wellness goals.
+ Macronutrients are counted in grams.
For example, ¼ cup of almond has approx. 6g of protein, 6g of carbs, & 14g of fat, and you would add this up to ensure you hit, but do not exceed, your targets for each.
It requires a bit of discipline at first to look at nutrition labels to figure out how different foods fit into your individual macro needs, but it’s worth it if you want to reach a specific macro target goal.
Your optimal macro ratio depends on your goal, sex, age, weight, lifestyle, activity, and your body type. (Remember to use the MPOF Macro Calculator to figure out your individual needs!)
![HOW TO CALCULATE CALORIES IF YOU KNOW THE MACROS](https://mealpreponfleek.com/wp-content/uploads/2017/02/how-to-calculate-calories-if-you-already-have-the-macros-727x800.jpg)
What are Micronutrients?
Micronutrients are vitamins, minerals, phytochemicals, trace elements, and antioxidants, and they are needed in much smaller amounts than macronutrients - thus “micro” for small, and “macro” for big.
They are essential in the production of enzymes, hormones, & proteins that are critical to body and brain function, including metabolism, heartbeat, bone density, etc.
Some micronutrients have a small role, whereas others fulfill a broad range of functions. You should aim to get at least get the RDA (Recommended Daily Allowance) of each essential nutrient every day, and you can find guidelines online.
It is recommended that you get your daily doses from nutrient-dense foods, but you can also use supplementation as a kind of “insurance policy” to avoid nutrient deficiencies if you have a restricted diet, food allergies, or a medical condition that necessitates more of a certain nutrient.
Further Reading: How to Read Nutrition Labels
How to Find Meal Prep Recipes
Let’s take a second to recap:
- So far, you’ve learned about time optimization and management, you’ve created a to-do list and scheduled time in your week to search for recipes as well as time to get your meal prep done.
- You have learned about the essential kitchen tools needed to ensure that you can prep and cook your ingredients for the week.
- You have also learned more about macronutrients (macros) and micronutrients and have calculated out your macros, so you have a baseline for what you need to look for in a recipe. As a reminder, macros are the foundation for achieving your physique goals. Whether your goal is weight loss, maintaining weight, or gaining weight, macros are the roadmap that will get you to your end goal.
Now that you have a time scheduled in your week to find recipes and meal prep, and you know what macros you’re looking for in recipes (if you didn’t calculate your macros yet, click here: Macro Calculator, let’s review some of the best ways to find recipes online.
Here are the tools we use each week to plan our meals:
- Meal Prep on Fleek
You can easily do the same thing on MealPrepOnFleek.com, as you can on Pinterest, the selection is just much more limited (to things we actually eat) instead of having millions of results to filter through you have only a couple hundred.
Some key things to look for on MealPrepOnFleek.com are our Quick Search tabs and categories. You can easily click and filter through categories like; Paleo, Whole30, Vegetarian, Chicken, Calorie ranges, and more… Watch this video to see how this works
2. Your Meal Prep Manual
Click HERE if you didn't already download it to your computer or mobile device.
- MPOF Macro Planner App (beta)
We’re building a tool that will help you plan a whole month of meals, WITH MACROS, using recipes from Meal Prep on Fleek. Because you're AMAZING and you're part of this course,
Click HERE to check out our Macro Planner App
![](https://mealpreponfleek.com/wp-content/uploads/2022/09/macro-meal-planner2-800x403.jpg)
4. Pinterest
- Start your search with the broadest category of ingredient or goal and narrow your search results from there. For example, if you’re macros indicate that you need to lower your carb intake, search for “Low Carb Dinners” + Combine that with the main ingredient in your fridge or freezer and you’re already 50% of the way there. “Low Carb Chicken Dinner”
- Once you have narrowed it down to your goal and main ingredient, then you can search through the recipes to see what looks good.
- When you see a couple recipes that look good, click through to find out what the nutrition values are. You want to make sure that each meal aligns with your macro goals. Or in other words, all of the food you eat for the day should make up your macro goals.
Here are some great boards to check out first:
- Breakfast Meal Prep Recipes
- Lunch Meal Prep Recipes
- Dinner Meal Prep Recipes
- Dessert Meal Prep Recipes
- Snack Meal Prep Recipes
5. And even TikTok
TikTok has become a great resource for meal prep inspiration and easy recipes. Here are some of The Best TikTok Accounts for Meal Prep:
- Meal Prep on Fleek
- Meal Prep Mondays
- The Meal Prep King
- Zack.Chug
- Stayfitmom_Krista
- ElizabethSalazarr
How to Grocery Shop for Meal Prep
PSA: Don't go shopping when you're starving!
First things first, to set yourself up for success in the grocery store, try to visualize the layout of your local store. Every store is different, but generally speaking, you will want to do the bulk of your shopping around the perimeter of the store.
Your fresh produce (fruits and veggies) will usually be on one side of the store. Keep walking around the perimeter and you’ll come to either seafood, meat, or dairy. Keep walking and you’ll likely stumble across things like lunch meats (and other packaged meats) cheeses, juices, or a frozen section. Stores that carry alcohol often keep these items on the perimeter as well. The important thing to keep in mind is that these things are around the perimeter of the store.
PRO TIP: Keep in mind that 60% to 70% of purchases in grocery stores are UNPLANNED! So, do NOT deviate from your shopping list and definitely do NOT go shopping when you're starving.
For some of the items on your list, you’re very likely going to have to walk through some of the middle aisles. Especially if you’re re-stocking your pantry. Reference the lesson on Kitchen Tools and Prep for our favorite Pantry Swaps.
Again, every store is different, but the middle aisles are often organized by type of food or product: frozen foods, canned vegetables, cereals, baking items, food storage (Ziploc bags and Meal Prep containers), medicine… etc.
If you are venturing down the aisles, here are the ones you’ll likely need to stock up your pantry:
Baking goods – nuts are often kept in these aisles
Frozen vegetables – a major time saver if you're fine with eating these over fresh veggies
A bulk section – if your grocery store has it, nuts are often kept here and, because you can buy items in this section in the quantity you desire, they can be cheaper than buying a brand-name bag of almonds from the baking aisle.
Jarred items (like jams and jellies) – this is where the almond butter is kept
Spice aisle – spices and sauces for cooking are often in this aisle, as are cooking oils and vinegar.
++ Flavor is one major key to successful meal prepping ++
If you’re looking for items like coconut milk or soy sauce, check to see if your grocery store has an “ethnic foods” or “Asian foods” section. These items are often located here.
Here is a sample map so you could get an idea of the aisle categories:
![](https://mealpreponfleek.com/wp-content/uploads/2022/09/grocery-store-layout-800x563.jpg)
Step-by-Step guide to Meal Prepping
Meal Prep Day:
You're almost done!
Let’s get prepping! Today is the day… you’ve made it through all the information to get you started and know it’s time to put your knowledge to practice.
We have put this step-by-step guide together as an easy intro to meal prepping so that you have a solid foundation to build from. This is an easy meal prep and an easy meal prep process you should be able to get done in under 60 minutes.
That’s right… 8 meals in under 60 minutes.
Before we get to the Step-by-Step, here are some things that you should be thinking about as you’re planning, grocery shopping, and get ready to dive into your meal prep time:
- What meal(s) are the most time-consuming to prep?
- What days or nights do I most need meals ready ahead of time?
- What items would be the most helpful to have ready and on hand?
- What foods will stay fresh until they're eaten?
- What could I prep ahead of time, so I don't have to do _ repeatedly during the week?
By thinking about these things ahead of time, you can cut down on time, costs, waste and dishes! You can often cut back on the dishes you use by preparing items (like root veggies, bell peppers, and grains) in advance, as well as save time and energy on tasks like standing at the stove, preheating the oven, or washing produce one item at a time.
Pro Tip – They may cost a little more (not always) but pre-cooked veggies and grains can be a real life saver.
For this step-by-step meal, we’re going to focus on lunch, but this concept could easily be applied to breakfast and dinner.
Here we go! Let’s get going on our 8 meals (Breakfast AND Lunch) in 60 minutes meal prep run-down:
For this lesson, were going to be prepping these recipes: Sheet Pan Nutty Keto Pancakes and Sweet and Sour Cauliflower Bites. Gotta squeeze that protein in where you can, you know?
5 Things you need to know before you get started:
- Veggies usually take the longest to cook : Chop your veggies into smaller pieces to help them cook faster
- Pre-Heating the oven takes time… DO THIS FIRST!
- Boiling water is another time suck! Get this started ASAP if you’re cooking grains or hard boiling eggs
- FYI…You have to wash all the dishes you use. DUH, right?! But somehow we end up using more dishes than we realize and end up with a sink full of dishes to wash. Only use the necessary dishes and wash while you prep.
- Proteins cook quick… save those for last
PRO TIP:
While there are several ways to meal prep, we found that knowing the recipes in advance and taking care of most of the prep steps in advance helps alleviate some of the stress, especially when it’s been a crazy week.
You will notice that both of these will be cooked in the oven… that means you’re only pre-heating the oven once in order to knock out two meals.
Because the pancakes come together in about 5 minutes, you’ll start with these… Here is how the process should look:
0-5 Minutes
- Pull out trash can, mixing bowl, sheet pan, cutting board, knives, hand towel, and any appliances you anticipate needing (food processor, stand mixer, etc.).
- NOTE: You’re going to use the same sheet pan twice
- Preheat oven to 400F. Line sheet pan with parchment paper liners or tin foil.
5-15 Minutes:
- Make the pancake batter and prepare the fruit for your pancake toppings. Let sit for 10 min before spreading the batter into the pan.
- If you’re done with that and the oven is not yet preheated, start prepping the veggies for the Pizza Chicken.
- When oven is preheated, put the pan into the oven and Set timer for 6 minutes.
16-25 Minutes:
- If you haven’t already….Wash all vegetables. Allow vegetables to air dry while chopping others.
- When the timer goes off for the pancakes, turn your oven to the broil setting and leave in oven for 5-6 minutes or until edges are golden
- Once the pancakes are golden brown, remove them from the oven and allow them to cool.
26-30 Minutes:
- Next: If you are buying large chicken breasts, you will want to slice them in half so they are nice and thin. Smaller cuts will decrease your cooking time and ensure everything cooks evenly.
- By about the 30 minute mark, your pancakes should be ready to come out of the oven and all your ingredients (mushrooms, onion, olives, bell peppers) should be prepped and ready for the chicken.
31-51 Minutes:
- Remove your pancakes from the oven and take the pancakes out of the sheet pan.
- Decrease your oven temp from 400F to 375F
- Place the chicken on the sheet pan and put them in the oven for 8-10 min
- While the chicken is in their first stage of baking, start cleaning up from the pancakes
- When the timer goes off, remove the chicken from the oven and top with sauce, cheese, and vegetables
- Return the chicken to the oven for 6-10 min (or until the chicken is fully cooked)
- Once the chicken is done, remove it from the oven and let everything cool down. Turn off your oven now
52-60 Minutes:
- Portion out the meals, add lids to all of dishes, and transfer to fridge.
- Wash dishes and wipe down counters.
YOU DID IT!!!
How to Meal Prep Breakfast and Lunch
Following up:
Plan to either cook or consume the items you prep over the weekend within 4 days (3 if you’re prepping fish). This helps to make sure that vegetables don’t go bad, especially those that don’t hold up as well like greens, bell peppers, cucumbers, and other soft produce.
If it looks like something may spoil before it appears on the menu rotation, swap it out with another meal that can sit another night or two without going bad.
Use shortcuts, like frozen or pre-chopped produce, when necessary or more convenient.
If you are concerned an item you prep in advance may spoil before you get to eating it over the course of the week, err on the side of caution. Either wait to prep it and/or buy the pre-cut option of it to have on hand (as needed).
A Few Bonus Sections you might be interested in:
- Mindful Dining Out
- Dealing with Meal Prep Fatigue
- How to Track your Meals (with tracking worksheet)
- How to Calculate Macros
- 400+ Meal Prep Recipes
![How to Meal Prep Guide 777x431 (1000 × 1500 px)](https://mealpreponfleek.com/wp-content/uploads/2022/12/How-to-Meal-Prep-Guide-777x431-1000-×-1500-px-533x800.jpg)
Meal Prep Menu 2023: Week 51
23 Best Vegan Holiday Treats
With all these vegan holiday treats to try, there are bound to be some new favorites in the mix for you and your plant-based loved ones!
There are many reasons to make some sweet vegan recipes for the holidays. Maybe you're vegan, or a close family member is. Or maybe you are finding yourself out of eggs, milk, and/or butter, and you want to do some baking, immediately! Or maybe you're just a curious person in the kitchen who wants to tinker with what's available.
We have the solution. Well, 23 of them, in the form of vegan holiday treats recipes. Our best-of list runs the gamut from rich and chocolatey to spicy and crispy—and everything in between. You'd be surprised what you can veganize when it comes to baking and dessert-making. Most people can't tell the difference. Not only are these healthy treats good for holiday functions, but they are also great for meal prepping throughout the week.
- Easy Vegan Desserts for the Holidays
- What desserts do vegans eat on holidays?
- Vegan Triple Chocolate Brownie Cake
- Snowball Cookies
- Snickers Protein Bars (Vegan, GF)
- Healthy Vegan DIY Mint Oreos
- Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
- Easy Almond Joy Cookies
- Gluten-Free Apple Pie Bars
- Low-Carb Pecan Pie Bars
- Brownie Batter Hummus
- Peanut Butter Chocolate Muffins
- Gluten-Free Gingerbread Cookies
- The Easiest Gluten-Free Brownies
- Tasty Churro Meal Prep
- No Bake Collagen Brownie Cups
- Chocolate Almond Butter Bark
- Dark Chocolate Gingerbread Spice Pumpkin Bars
- No Bake Chocolate Peanut Butter Bars
- Double Chocolate Donuts
- 10 Minute Raw Vegan Brownies
- Baked Gingerbread Cheesecake
- Vegan and Nut-Free Buttercrunch Toffee
- Candied Pecans (Keto, GF, Vegan)
- Mini Pecan Pies
Easy Vegan Desserts for the Holidays
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/23-Best-Vegan-Holiday-Treats-Pin-533x800.jpg)
What desserts do vegans eat on holidays?
It's really easy to have vegan desserts. Usually, they involve plant-based milk and butter (like Earth Balance, for example), along with the use of a flax egg. Sometimes vegan recipes will also be keto or gluten-free, so read these faves carefully. If you've got a lot of different kinds of eaters in your midst, you could probably accommodate many people quite easily with some of these recipes!
- Dark Chocolate Cinnamon Roasted Chickpea Bark
- Easy Almond Joy Cookies
- Low Carb Pecan Pie Bars
- Peanut Butter Chocolate Muffins
- and more...
Vegan Triple Chocolate Brownie Cake
No one will miss any of the milk, butter or eggs here in this vegan holiday treat.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Vegan-Triple-Chocolate-Brownie-Cake-777X431.jpg)
Snowball Cookies
This keto recipe is loaded with walnuts and almonds and calls for regular butter. Swap for plant-based!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Snowball-Cookies.jpg)
Snickers Protein Bars (Vegan, GF)
They look like a combination of KIND bars and Snickers and taste better than both put together!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Vegan-Snickers-Protein-Bars-777x431-1.jpg)
Healthy Vegan DIY Mint Oreos
You may never ever go back to the store-bought ones again after making these vegan holiday treats.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Healthy-Vegan-Mint-Oreos.jpg)
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Chickpeas covered in chocolate? Color us CURIOUS, and hungry! Protein with your dessert!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Vegan-Dark-Chocolate-Cinnamon-Roasted-Blog.png)
Easy Almond Joy Cookies
The keto/gluten-free cookie is just what it looks like. Swap a flax egg for the egg white and make it vegan.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Keto-Almond-Joy-Cookies-blog.jpg)
Gluten-Free Apple Pie Bars
It doesn't need to be a special occasion to make these amazing apple pie bars.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Gluten-Free-Apple-Pie-Bars-777x431-1.jpg)
Low-Carb Pecan Pie Bars
Continuing with the delicious bar theme, we bring you these pecan bars. Low-carb, too!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Pecan-Bars-777x431-1.jpg)
Brownie Batter Hummus
Is it hummus and healthy? Or brownies and not? Or is it both!? Try this vegan holiday treat and find out!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Brownie-Batter-Hummus-777x431-1.jpg)
Peanut Butter Chocolate Muffins
This doesn't even remotely look vegan. It looks like a cake-like peanut butter cup. And we like it that way.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Peanut-Butter-Chocolate-Muffins-777x431-1.jpg)
Gluten-Free Gingerbread Cookies
Yay for gluten-free and vegan gingerbread cookies for the holidays!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/ezgif-2-a5c2ce0ad9.jpg)
The Easiest Gluten-Free Brownies
Such dark and delicious chocolate action here in these brownies. Just use a flax egg instead and none will be the wiser.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Gluten-Free-Brownies.jpg)
Tasty Churro Meal Prep
Cinnamony, flaky, and dippable in chocolate? And vegan? Sign us up for these holiday treats.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Vegan-Churro-Meal-Prep.jpg)
No Bake Collagen Brownie Cups
Collagen makes chocolate healthy. It does. Really!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/No-Bake-Collagen-Brownie-CupsC2A0blog.jpg)
Chocolate Almond Butter Bark
We bet you have most of the ingredients for this vegan holiday treat on hand already. Go check!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Keto-Chocolate-Almond-Butter-Bark-blog.jpg)
Dark Chocolate Gingerbread Spice Pumpkin Bars
Take all the holiday treat flavors. And then add chocolate. Then cut them into squares. So good.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/ezgif-2-26e872c5cf.jpg)
No Bake Chocolate Peanut Butter Bars
Make them once as a vegan treat and then make them again. All. Year. Long.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/No-Bake-Chocolate-Peanut-Butter-Bars.jpg)
Double Chocolate Donuts
These donuts are all you need, any time of year, but they're extra special for the holidays.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Vegan-Chocolate-Glazed-Donut-Meal-Prep-log.jpg)
10 Minute Raw Vegan Brownies
Keep the ingredients for these on hand when you have unexpected company during the holidays.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/10-Minute-Raw-Vegan-Brownies-blog.jpg)
Baked Gingerbread Cheesecake
Raw cashews and coconut cream make this an incredibly rich VEGAN cheesecake!
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/ezgif-2-0db1c18dd5-600x800.jpg)
Vegan and Nut-Free Buttercrunch Toffee
Say it with us. Vegan candy.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/nut-free-vegan-toffee-recipe-525x800.jpg)
Candied Pecans (Keto, GF, Vegan)
Make these for a snack. Or top some salads. A quick and easy holiday treat.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/CANDIED-PECANS-777x431-1.jpg)
Mini Pecan Pies
Aren't these just the cutest things? Make these and a few other desserts and you can make a sampler platter.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/ezgif-2-4e2e5596bc.jpg)
How to Get Fit and Stay Fit with Meal Prepping
Getting fit, especially when it comes to losing those extra pounds, requires us to be conscious of our daily diet. As the say, “Abs are made in the kitchen,” and in many go further to suggest, “Our health begins and ends in the kitchen.”
New Year’s resolutions, health scares, and summer vacations tend to push us to lose the necessary pounds or inches. However, it is common to make these initial changes all to get stuck back in the same self-destructive cycle of eating terribly-to-healthily. Conflicts of time, different schedules, general tiredness, family obligations, regular busy working life, or outright laziness tend to be our excuses. The good news is that there is a way out of the calamity.
When it comes to the kitchen and consistency, the best way to get fit and to stay fit is with meal prepping.
- Meal prepping helps us get fit and stay fit.
- Meal prepping is good for anyone that wants to get fit and stay fit.
- In this post, we’ll explain why meal prepping is important for getting fit, and we will provide 3 suggestions if you’re new to meal prepping.
What is Meal Prepping and Why Does it Matter?
Meal prepping, also known as meal preparation, is preparing food in bulk for the week as opposed to cooking daily.
The major benefit of meal prepping (besides saving time, money, and stress), is having better control over what we eat. Since we have prepared ahead, we give ourselves less room for excuses as to why we cannot maintain a healthy eating lifestyle. By sticking to a meal prepping lifestyle, it becomes immensely easier to maintain your New Year’s resolution or summer figure.
After a long day at work, it is usually when we want to relax or do something else other than cook. For others, if we go home after work we might not want to workout, and time constraints prevent us from being able to cook late, so we may go with a less healthy option for dinner if we do workout. Meal prepping saves time throughout the week and keeps us from having to make those sacrifices since the meals are already prepped and only require minutes to warm. Overall, meal prepping gets us on the right track and keeps us there through personal accountability and better time management.
![Time Management Tips for Super Busy People](https://mealpreponfleek.com/wp-content/uploads/2018/07/Time-Management-Tips-For-Super-Busy-People-blog.jpg)
How to Get Started
No matter your diet plan or lifestyle change we have just about all of the recipes you will need. We are also constantly updating our recipe books, and finding more within our community here on Meal Prep on Fleek.
On the website, you can search for your diet type or you can look through recipes we already have available. Whether you are going with a keto plan, vegetarian, vegan, low carb, macro/micros, or others, we have some fantastic recipes ready.
3 Recipes for Meal Prepping
- Keto Parmesan Chicken Patties
- Vegetarian Chorizo and Quinoa Stuffed Peppers
- Sheet Pan Shrimp Fajitas
![Sheet pan Shrimp Fajitas](https://mealpreponfleek.com/wp-content/uploads/2019/08/Sheet-Pan-Shrimp-Fajitas-Multi-Container.jpg)
Ingredients
For Fajitas
- 1 lb. raw shrimp peeled and deveined
- 2 cups julienned bell peppers
- 1 cup thinly sliced white onion
- 2 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- ¼ teaspoon onion powder
- ½ teaspoon sea salt
- ⅛ teaspoon cayenne pepper
For Pico de Gallo
- 1 cup chopped tomatoes
- ¼ cup chopped red onion
- ¼ cup chopped cilantro
- 1 tablespoon lime juice
- ¼ teaspoon sea salt
For Serving
- 1 lime sliced into wedges
- 4 corn tortillas
Instructions
- Preheat oven to 425ºF and line a medium baking sheet with parchment paper. In a medium mixing bowl, combine shrimp bell peppers and onions with olive oil and dried seasonings. Stir to coat. Spread onto the baking sheet. Roast for 8 minutes. Stir and roast an additional 5 minutes.
- Serve shrimp and vegetables over tortillas topped with pico de gallo, lime and cilantro.
Notes
Nutrition
Getting fit and staying fit requires taking the proper initial steps and then being consistent with it. If you value your health more than the self-destructive cycles, and you want to help yourself become more personally accountable, meal prepping is the best solution. For some people, who cringe at the thought of planning a meal, should check out tools like this Meal Planner.
When you begin your meal prepping, be sure to follow us on Facebook, YouTube, and Instagram, to stay up-to-date with us.
Tag us and share your favorite recipes or ones you’ve created, we may share it with our community and give you a shout!
Meal Prep Menu 2023: Week 50
Review: Peluva Barefoot Shoes
As a wellness enthusiast, I'm always on the hunt for the next thing to give me a performance advantage. I had seen barefoot shoes in the past, but always thought they looked a little dorky. So, when I saw Peluva's barefoot sneakers come to market with a more casual/everyday design, I thought this would be my entry point into the barefoot shoe crowd.
![peluva-barefoot-shoes](https://mealpreponfleek.com/wp-content/uploads/2023/12/peluva-barefoot-shoes-jpg.webp)
Here is some of my feedback:
1. Why I Wanted Peluva Sneakers
I was drawn to Peluva sneakers for their unique 'barefoot' design. The concept of a shoe that combines the natural feel of being barefoot with the protection of a sneaker intrigued me, and I was eager to see if they lived up to the hype. Like I said, some of the other barefoot shoes, just look a little strange to me.
2. Comparing Comfort Levels
In terms of comfort, Peluva sneakers are a game changer. They offer a lightweight experience compared to traditional sneakers, giving a sensation that's closer to being barefoot while still providing ample support and cushioning.
Something to consider... I know that everyone's feet are going to be different, and I just happen to have a longer second toe than daddy toe. Never thought I'd write that down... LOL! This means that I needed to order a larger size than my normal shoe, because these are meant to have a much better fit than regular sneakers.
![peluva-shoes-at-the-gym](https://mealpreponfleek.com/wp-content/uploads/2023/12/peluva-shoes-at-the-gym-jpg.webp)
3. Standout Features of Peluva Sneakers
Several features stood out to me. Firstly, the lightweight design never weighed me down. Secondly, the strategically placed rubber treads provided excellent traction without compromising the barefoot feel. Lastly, the personalized fit (once I sized up) made them feel like they were made just for my feet.
I've worn these to the gym, on walks / runs, out to the pool, and even to the office.
4. Impact on Foot Health and Well-Being
Since wearing Peluva sneakers, I can't say that I've noticed a positive change in my foot health. They encourage a more natural foot movement, which is supposed to reduce discomfort during long walks... but I haven't really noticed a difference.
A few reasons this could be:
- Maybe I'm just so used to my regular shoes,
- Maybe it's because I have flat feet,
- Maybe because I haven't worn them long enough,
- or, Maybe they're just like other shoes... but lighter with specific places for your toes? 🙂
![](https://mealpreponfleek.com/wp-content/uploads/2023/12/peluva-barefoot-shoes-all-black-jpg.webp)
5. Matching Expectations
Peluva sneakers matched my expectations pretty well, in the sense that I was stoked to try them out and once I got my shoe size dialed in, they were great to wear.
Because I am a bit of a stickler for time efficiency, the extra time it takes to put on the socks and shoes (because you're trying to find the toe holes) was a bit of a hinderance to my morning routine. Ultimately, I just started skipping the socks all together...
Conclusion: My Final Thoughts on Peluva Sneakers
Peluva sneakers are not just another pair of shoes; they’re a lifestyle choice. With their stylish and lightweight design, they’ve redefined what I expect from footwear. Remember to size up and pair them with the right socks for the best experience. If you’re looking for a shoe that marries ancestral wisdom with modern technology, give Peluva a try.
Best Digital Food Scales of 2024
Weighing in on Portion Control and Best Food Quality, here's what you need to know about Digital Food Scales
First off... Every Serious Meal Prepper should have one!
Living in the digital age, food scales are not just like your Mama’s traditional one anymore. They are fancy, yet amazingly simple to use. And now, they are quite affordable too. Every meal prepper concerned about accuracy for cooking that perfectly delicious meal or the one striving for weight loss should seriously consider getting one. Why? Let’s consider some reasons:
Why a Quality Food Scale is Important
PRECISION
While it is true that you can do a lot with your eyeball and your hand to get an idea of portion size in a pinch, once you are finding some success in trimming those pounds and want to continue, you will find that a simple digital food scale can come in very handy. Some dieters would not consider doing without one.
It is more precise than packing your measuring cup and hoping for the best! There are a lot of factors that go into the weight of a cup of flour, for instance, and it can make big difference as to whether your finished product comes out tough and puck-like or soft and spongy. It works the same for diced foods. It can depend on how coarse or fine your foods are diced (think nuts or cheese) to determine its correct portion, but if you weigh it; perfect every time!
RATIO BAKING OR COOKING
Food scales are super great for cooking/baking by ratio and makes it a breeze. Consider something that you are in the habit of making all the time; breakfast comes to mind. See some fantastic new breakfast recipe ideas here. There are recipes that call for 1 part of something to 2 parts of another, for example. A digital food scale makes it super easy to alter your recipe to make as little or as much as you want of that recipe. Or you can scale the ratio down for a single serving, or up for a large dinner party with ease.
DIVIDING EVENLY
When meal prepping for several days in one cooking session, you can use your food scale to make sure that you will have the portion consistency for each container. Uniform ingredients will always be in your future. Find some yummy lunch recipes here
WEIGHT CONVERSIONS
Digital food scales do the conversions for you. Have you ever run across a great recipe from a part of the world that uses the metric measurements (or vice versa) and you avoided it only because you didn’t have the right tools? Gone are those days because nearly every variety of digital scales does those conversions for you.
SO EASY TO USE
Unlike traditional scales that require subtracting out the weight of the bowl you are measuring in, digital scales all come with a tare button that you press to “zero out” the weight of the container you are using to put your ingredients in. By pressing “Tare” you can start at zero with each new ingredient weighing each one all in the same bowl.
What to look for in a digital food scale
- Measuring platform size big enough for your needs.
- Weight capacity for the scale. Most of the best sellers go from 1 gram (or .1 oz) to 11 lbs.
- Clear display readability
- Automatic shut-off to protect battery life.
- Ease of cleaning and storing.
In making a decision for this quintessential meal prep tool, there are a plethora of digital scales for you to choose from. They come in a variety of shapes, sizes, and colors to accommodate for each budget and need. Here are a few that showed to be classic best sellers on Amazon to get you started. All come with a 1 year warranty or money back guarantee and all come with batteries included. Which one will fit your needs?
Our Favorite Digital Scales for Meal Prep
1. Ozeri Pronto Digital Multifunction Kitchen and Food Scale, Elegant : $11.50
The Ozeri Pronto has over 8,600 5-star positive review ratings. It boasts of being Amazon’s #1 best-seller in this category. It has a large weighing platform, yet cleans and stores easily. Conversion between metric and standard units of measure is easy. It comes in 7 different colors from which to choose from. Some of the reviews said that the display is not backlit and it could be a bit tricky reading it if you have a plate on top of the weighing platform. If this one that appeals to you, find out more here.
2. Etekcity Digital Kitchen Scale Multifunction Food Scale, 11 lb - $13.98
This user-friendly model from Etekcity has anti-fingerprint technology and a thin and smooth design with a stainless steel finish. It is another best-seller on Amazon with a 70% 5-star rating out of 3,339 reviews at this time. It compact for traveling. It has a quick unit conversion with 4 high precision sensors to give you the accurate weight. It comes with a backlit display for easy readability. Reviewers were very pleased with the company’s customer service when it was needed. A few mentioned that there was a 3 gram disparity when weighing ingredients. On the whole, purchasers seemed very pleased with this scale and noted it’s multifunctionality in also being able to double as a postage and jewelry scale as well. You can find this top-seller here.
3. EatSmart Precision Pro Digital Kitchen Scale - $19.96
This highly accurate scale is recommended by The Sweet Home.com It comes in 4 different colors to choose from : red, white, silver, and black/chrome. It comes with a special calorie guide booklet that is a bonus. A nice feature on this model is that it has non-slip rubber tabs on the bottom to keep it securely in place on your kitchen counter. It has a 3 minute window before the auto-shutoff so that you can get your ingredients weighed while it also maintains a strong battery life. Out of 8,315 Amazon reviews, 81% gave it a 5-star rating. This highly recommended unit can be found here.
4. Etekcity Digital Kitchen Scale Multifunction Food Scale with Removeable Bowl - $21.99
Another product from Etekcity, this scale has a few more features than the previous model we reviewed from this company. It is also a very good seller with 83% of those purchasing giving it a 5-star rating out of 1,444 reviews on Amazon to date. This one comes with a removable bowl that was made to fit this scale specifically (though any container can be used). It also comes with a temperature sensor and an alarm/timer giving it multiple uses in the kitchen. It is made with stainless steel and has a clear readable backlit display. If multi-use kitchen products appeal to your meal prep sensibilities, you might like to take a closer look at this one here.
Now this one is a little different. Is it for you?
5. Ozeri Touch Professional Digital Kitchen Scale (12 lbs Edition) - $16.45
This one is a professional scale, yet it looks more like a Kindle HDX or an iPad. It is also the only one with over 2,000 reviews that has a max. weight capacity of 12 lbs (the others were 11 lbs.). It comes in 5 different colors to coordinate with your kitchen or office. It has a tempered-glass finish that is 4 times stronger than traditional glass and gives it that hi-tech look. The manufacturers suggest that it needs to have a very flat surface to ensure the best accuracy. If you think that this professional looking, yet simple to use scale is just right for you, click here.
6. OXO Good Grips Stainless Steel Food Scale with Pull-Out Display, 11-Pound - $49.95
"I bought this scale years ago, but I still use it EVERY day. Still the best scale of all that I've encountered. I previously owned a Salter-made one was totally inaccurate and have used a bunch of other scales in friends' kitchens, all of which were either thoughtlessly considered or were inaccurate as well. This OXO scale is accurate up to about 2 grams—sometimes it oscillates between grams, but it shouldn't be that big of a deal unless you're like, measuring out precious stones or something. I usually calibrate and check the scale using my husband's ring, which is 8 grams according to the jewelry store we bought it from, to check that the scale is still accurate. To this date, the scale still reads the ring as being 8 grams.
Love the pull-out option of this scale should you place a larger mixing bowl atop it. The lighting option is also wonderful, but I've probably used it once or twice in all these years I've had this scale. If you leave something on it for a long time, the scale will turn off, but if you turn it back on, it'll still display the weight that was last recorded. DO NOTE that, if you add additional weight while it's off, it won't document that weight. I've run into the problem of putting extra weight onto the scale RIGHT as it turned off, knocking off the original measurement. I found the best way to keep the scale on while you're waiting to add more weight to it is to press between the unit of measurement. Still looks great, despite the superficial scratches on the stainless-steel surface. I'm not bothered by it." - Testimonial
We are sure that this will make your meal prepping easier, more accurate, and more fun! Let us know in the comments section if this article was helpful to you in deciding which food scale is right for you!
Do you have a Food Scale? Tell us about it in the comments below
Meal Prep Menu 2023: Week 49
13 Plant Based Keto Snack Ideas (Bookmark This)
By now you're probably familiar with the keto diet. This low-carb, high-fat, moderate-protein eating plan has become popular in recent years and has raised a lot of scrutiny with the mindset that "eating fat can make you thin."
And you're obviously aware of the nuances around the plant-based diet as well. Put them together and you're stuck wondering, what on earth do I need to shop for?
Meal planning for a plant based diet is hard enough, let alone finding snacks for the office, gym, or road trips that are tasty and satisfying. But believe it or not, there are more options out there than you'd think. We've rounded up thirteen delicious plant based keto snacks that you can enjoy on-the-go.
Let us know in the comments, Which Plant Based Keto Snack is your favorite?
13 Keto Plant Based Meal Prep Snack Ideas:
![Keto Snowball Cookies](https://mealpreponfleek.com/wp-content/uploads/2019/10/Hand-2-600x800.jpg)
![Keto Peanut Butter Cookies](https://mealpreponfleek.com/wp-content/uploads/2019/06/1_KetoPeanutButterCookies_FourContainers_Cropped-533x800.jpg)
Cheesy Mexican Cauliflower Fritter Meal Prep
![Cheesy Mexican Cauliflower Fritter Meal Prep](https://mealpreponfleek.com/wp-content/uploads/2018/03/mexican-cauliflower-fritters-img5-533x800.jpg)
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-2-584x800.jpg)
DIY Fruit & Protein Snack Boxes
![DIY Fruit & Protein Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/05/1_FruitAndProteinSnackBox_FourContainers_Cropped-533x800.jpg)
![Keto Cracker Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2018/11/Easy-Keto-Crackers-777x431.jpg)
![Low Carb Pecan Pie Bars](https://mealpreponfleek.com/wp-content/uploads/2020/09/Low-Carb-Pecan-Bars-Plated-2-600x800.jpg)
![Keto Vanilla Chia Pudding](https://mealpreponfleek.com/wp-content/uploads/2018/05/6O0A0620-533x800.jpg)
![Protein Almond Butter Cups](https://mealpreponfleek.com/wp-content/uploads/2019/08/BiPro-Protein-Almond-Butter-Cups-Edited-706-545x800.jpg)
Keto Chocolate Almond Butter Bark
![Keto Chocolate Almond Butter Bark](https://mealpreponfleek.com/wp-content/uploads/2018/06/Chocolate-Almond-Butter-Bark-3-534x800.jpg)
![Keto Cashew Cheesecake Bites](https://mealpreponfleek.com/wp-content/uploads/2018/03/cashew-cream-cheese-bites-img5-533x800.jpg)
16 Keto Crock-Pot Recipes for Easy Low-Carb Meals
We all love set-it-and-forget-it recipes and these keto crock pot recipes will keep your meal prep plans in place!
One of the biggest challenges on the keto diet (or most diets, for that matter) is finding new recipe ideas that you won't get bored with. And many of us, of course, lack the motivation to keep on going with meal prep because of time and energy success. But a slow cooker makes it easier to set yourself up for success. And if you're following a keto diet, you might wonder what, beyond meat and veggies, you can put in that slow cooker day after day, without repeats.
Sure, with a keto diet you can eat all the bacon you want, drink the Bulletproof coffee, and consume so much cheese. None of these things present you with obvious choices that spark ideas for simple meals when following a fairly strict diet plan, beyond the idea of wrapping everything in bacon.
Whether you're new to keto or just need some inspiration, we've got you covered with this easy meal plan guide!
What to Eat (and Not to Eat) on the Keto Diet:
The keto diet is by definition a low-carb diet, and as such, you'll need to exclude and/or limit certain foods. Keto eating has some rules. There are a few items that are not permitted on the keto.
The foods to avoid on keto are:
- alcohol
- grains
- sugars and sweets
- processed foods
- high-carb fruits (such as bananas, for example)
- factory farmed fish & pork
- refined oils and fats
- milk
These 16 keto Crock-Pot recipes will have your high-fat, low-carb meal ready for you when you get home from a long day at work.
Keto Gumbo Meal Prep
Gumbo by definition is a low-and-slow kind of cooking situation, so it's perfect for a keto slow cooker meal.
![gumbo-in-crockpot](https://mealprepmondays.com/wp-content/uploads/2019/02/gumbo-in-crockpot.jpg)
Keto Pulled Pork Lettuce Wrap Meal Prep
Pulled pork is made for the Crock Pot, and all you need are some veggies, and lunch (or dinner) is a wrap!
![Pulled-Pork-Lettuce-Wraps_-5](https://mealprepmondays.com/wp-content/uploads/2019/02/Pulled-Pork-Lettuce-Wraps_-5.jpg)
Crock Pot Crustless Pizza
Just because you're keto, doesn't mean pizza is out of the equation. This one's creative, with a beefy base and cheesy topping.
![Crustless-Pizza-Portrait](https://mealprepmondays.com/wp-content/uploads/2019/02/Crustless-Pizza-Portrait.jpg)
Keto Slow Cooker Mexican Soup
After a long day, you'll relish the fact that you made this creamy, spicy keto crock pot recipe.
![Mexican-Chicken-Soup-2](https://mealprepmondays.com/wp-content/uploads/2019/02/Mexican-Chicken-Soup-2-1.jpg)
Slow Cooker Chile Verde
Green chili just loves chicken, and you will love this, too.
![Keto Chile Verde](https://mealprepmondays.com/wp-content/uploads/2019/02/ChileVerde-3-1.jpg)
Thai Slow Cooker Zucchini Lasagna
No need to give up lasagna just because you're following a keto diet. Zucchini makes a great stand-in!
![thai-slow-cooker-zucchini-lasagna-photo-683x1024](https://mealprepmondays.com/wp-content/uploads/2019/02/thai-slow-cooker-zucchini-lasagna-photo-683x1024.jpg)
Keto Spaghetti Squash and Meatballs
The perfect comfort food waits for you at the end of the day. Spaghetti squash is magic with meatballs in this keto crock pot recipe.
![Slow-Cooker-Spaghetti-Squash-and-Meatballs-5](https://mealprepmondays.com/wp-content/uploads/2019/02/Slow-Cooker-Spaghetti-Squash-and-Meatballs-5.jpg)
Low Carb Crock Pot Chicken Fajita Soup recipe
South-of-the-border flavors fare well in the slow cooker and only get better with time. Chicken fajitas without the tortilla!
![SLOW-COOKER-CHICKEN-FAJITA-SOUP-RECIPE](https://mealprepmondays.com/wp-content/uploads/2019/02/SLOW-COOKER-CHICKEN-FAJITA-SOUP-RECIPE.jpg)
Slow Cooker Keto Pork Carnitas Bowls
Gotta love deconstructed "bowl" meals. They're just made for meal prep. Pork carnitas for the win!
![Slow-Cooker-Keto-Pork-Carnitas-Meal-Prep](https://mealprepmondays.com/wp-content/uploads/2019/02/Slow-Cooker-Keto-Pork-Carnitas-Meal-Prep-683x1024.jpg)
Slow-Cooker Garlic-Herb Mashed Cauliflower
Mashed cauliflower with herbs are a great side to almost anything on this list. Or a tasty snack any time of day. No judging!
![Slow_Cooker_Garlic_Herb_Mashed_Cauliflower_Recipe](https://mealprepmondays.com/wp-content/uploads/2019/02/Slow_Cooker_Garlic_Herb_Mashed_Cauliflower_Recipe.jpg)
Keto Slow Cooker Sausage and Peppers
Spicy sweet sausage and bell peppers love some cauliflower rice as a side.
![slow cooker sausage and peppers](https://mealprepmondays.com/wp-content/uploads/2019/02/slow-cooker-sausage-and-peppers.jpg)
Slow Cooker Low Carb Zuppa Toscana Soup (Keto-Friendly)
Swap out the potatoes for cauliflower (of course!) to make this a keto crock pot recipe you'll want to make again. And freeze!
![Low-Carb-Zuppa-Toscana-Soup-7-7](https://mealprepmondays.com/wp-content/uploads/2019/02/Low-Carb-Zuppa-Toscana-Soup-7-7.jpg)
Garlic Parmesan Chicken
That garlic mashed cauliflower would be delicious (and keep away the vampires) with this garlic chicken.
![instant-pot-garlic-parmesan-chicken-recipe](https://mealprepmondays.com/wp-content/uploads/2019/02/instant-pot-garlic-parmesan-chicken-recipe.jpg)
Easy Crock Pot Fire Roasted Tomato Shrimp Tacos
The simple addition of fire-roasted tomatoes takes these shrimp tacos up several notches.
![crock-pot-fire-roasted-tomato-shrimp-tacos-GF-8-700x965](https://mealprepmondays.com/wp-content/uploads/2019/02/crock-pot-fire-roasted-tomato-shrimp-tacos-GF-8-700x965.jpg)
Paleo Pork Roast Slow Cooker Recipe
For company, set this pork roast up in the morning and no one will believe something so fancy came out your slow cooker.
Slow Cooker Carne Asada Nachos
Find some keto-friendly tortilla chips for these nachos, which are loaded with veggies and healthy fats.
![16-SLOW-COOKER-MEAL-PREP-RECIPES](https://mealprepmondays.com/wp-content/uploads/2019/02/16-SLOW-COOKER-MEAL-PREP-RECIPES-1.jpg)
Apple Walnut Toffee Crisp
Indulge in this Apple Walnut Toffee Crisp recipe, a perfect blend of tart apples, crunchy walnuts, and sweet toffee, topped with a golden, oat-based crumble. Ideal for cozy desserts!
- Choosing the Best Apples
- Getting a Little Sweeter
- Achieving the Perfect Crisp
- Advanced Preparation
- Ideal Toppings
- Freezing and Storage
- Dietary Adjustments
- Nutritional Considerations
- Combining Fruits
- Avoiding Sogginess
- Understanding the Dessert
- Some of our other favorite Meal Prep Desserts
- Apple Walnut Toffee Crisp
![](https://mealpreponfleek.com/wp-content/uploads/2023/12/MPOF-Apple-Walnut-Toffee-Crisp-NOW3-jpg.webp)
Choosing the Best Apples
What apples are ideal for an apple crisp in meal prep? For meal prep, choosing apples that hold their shape and flavor over time is key. Granny Smith, Honeycrisp, or Braeburn are excellent choices. They offer a blend of tartness and sweetness that remains consistent even after a couple of days.
Getting a Little Sweeter
For those who love the rich, indulgent flavor of toffee but are mindful of sugar intake, Now Foods Better Stevia is an excellent alternative. This natural sweetener can be used to infuse your Apple Walnut Toffee Crisp with that characteristic toffee sweetness without the added sugars. When prepping your apple mixture or crumble topping, simply substitute a portion of the sugar with Better Stevia to taste. This not only reduces the overall sugar content but also adds a delicious, guilt-free toffee flavor. It's a great way to keep your dessert aligned with healthier meal prep goals, while still indulging in that delightful toffee taste. Remember, stevia is much sweeter than sugar, so you'll need less of it – start with small amounts and adjust according to your preference.
Achieving the Perfect Crisp
How can I ensure a crispy topping when prepping in advance? The secret to a long-lasting crispy topping lies in the balance of butter, flour, oats, and sugar. Preparing it separately and storing it in an airtight container can keep it crunchy until you're ready to bake.
Advanced Preparation
Can apple crisp be prepared ahead of time for meal prepping? Absolutely! You can assemble the apple mixture and topping separately a day or two in advance. Store them in the refrigerator and simply combine and bake when you're ready to enjoy.
![](https://mealpreponfleek.com/wp-content/uploads/2023/12/MPOF-Apple-Walnut-Toffee-Crisp-NOW1-jpg.webp)
Ideal Toppings
What toppings work well for a pre-prepared apple crisp? When it comes to meal prep, consider toppings that maintain their quality over time, like a drizzle of caramel sauce or a sprinkle of extra nuts. Avoid dairy-based toppings until serving.
Freezing and Storage
Can I freeze apple crisp for meal prep? Yes, apple crisp can be frozen. Bake it first, let it cool, then freeze. To serve, thaw and reheat in the oven for a freshly baked taste.
Dietary Adjustments
How do I make a gluten-free or vegan apple crisp for meal prep? Swap out traditional ingredients with gluten-free oats and flour (or use vegetable flour), and use coconut oil or a vegan butter substitute. These alternatives keep well and ensure everyone can enjoy this treat.
![Apple Walnut Toffee Crisp](https://mealpreponfleek.com/wp-content/uploads/2023/12/MPOF-Apple-Walnut-Toffee-Crisp-NOW6-jpg.webp)
Nutritional Considerations
Is apple crisp a healthy option for meal prep? While apple crisp can be indulgent, it can be made healthier by reducing sugar, using whole grain ingredients, or adding nuts for extra protein.
Combining Fruits
Can I add other fruits to my apple crisp for meal prep? Definitely! Adding fruits like pears, berries, or peaches can add variety and flavor. Just ensure they are fruits that hold up well over a few days.
Avoiding Sogginess
How to prevent apple crisp from becoming soggy in meal prep? Choose apples that don't release too much liquid and bake the crisp until the topping is golden brown. Let it cool completely before storing to avoid condensation.
![](https://mealpreponfleek.com/wp-content/uploads/2023/12/MPOF-Apple-Walnut-Toffee-Crisp-NOW8-jpg.webp)
Understanding the Dessert
What's the difference between apple crisp, crumble, and cobbler? While similar, apple crisps have a more granola-like topping, crumbles have a streusel topping, and cobblers have a biscuit or pie crust topping.
By following these tips, you can easily incorporate Apple Walnut Toffee Crisp into your meal prep routine, ensuring a delightful and convenient dessert option throughout the week. Happy prepping and baking!
Some of our other favorite Meal Prep Desserts
![Apple Walnut Toffee Crisp](https://mealpreponfleek.com/wp-content/uploads/2023/12/MPOF-Apple-Walnut-Toffee-Crisp-NOW6-jpg.webp)
Ingredients
- 3 ½ cups diced sweet-tart apples peeled or unpeeled
- 1 Tbsp. coconut sugar or brown sugar
- 1 tsp. arrowroot powder or cornstarch
- ¼ tsp. vanilla extract
- 2 Tbsp. coconut oil melted
- 2 ½ Tbsp. natural unsweetened almond butter
- ¼ tsp. Now Better Stevia extract English Toffee Sweetener
- ¼ tsp. ground cinnamon
- ⅛ tsp. sea salt
- ½ cup rolled oats
- ¼ cup chopped walnuts or pecans
Instructions
- Preheat oven to 350°F. Spray 4 8-ounce ramekins with oil or nonstick cooking spray and arrange on a baking sheet.
- In a bowl combine the diced apples, coconut sugar, arrowroot powder and vanilla extract. Toss well then divide into ramekins.
- Wipe out the bowl and stir together the coconut oil, almond butter, stevia, cinnamon and salt until well-combined. Stir in the oats and walnuts. Taste and add more stevia sweetener (a couple drops at a time), if desired.
- Divide the crisp topping over the apples. Transfer ramekins to oven and bake for 45 to 50 minutes. Allow to cool for 10 minutes before serving, or cool completely before refrigerating to enjoy later.
Video
Nutrition
The Best Beef Meal Prep Recipes of 2024
Beef meal prep is worth adding to your rotation if you've been stuck on chicken or just looking for inspiration. Here are some of our favorites!
Beef is a great source of protein with great health benefits, noted for boosting iron in the blood, improving immunity, and improving muscle function. The 1990s were filled with campaigns promoting the benefits of beef, such as the slogan "Beef. It's what's for dinner," and Wendy's, "Where's the beef?!" For a while, we were all told that eating red meat was not good for you, but moderation is key—as with anything in life, right? So here are our favorite 23 beef meal prep recipes, for all your beefy inspiration!
Five Spice Beef and Broccoli
Beef with broccoli is a classic Chinese takeout dish, but not with five spices! Yum!
Protein 33 grams – Carbohydrates 32 grams – Fat 23 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/5-Spice-Beef-and-Broccoli-Multi-Container-602x800-1.jpg)
Slow Cooker Asian Beef
Put your slow cooker to work for an Asian-inspired meal. Serve with rice!
Protein 38 grams – Carbohydrates 56 grams – Fat 20 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Asian-Beef-Stew-Multi-Container-600x800-1.jpg)
Instant Pot Beef Barbacoa
Delicious and spicy Mexican-inspired barbacoa comes together fast in the Instant Pot.
Protein 52 grams – Carbohydrates 16 grams – Fat 19 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Keto-Instant-Pot-Beef-Barbacoa-Multi-Container-600x800-1.jpg)
Mongolian Beef Balls
Flavorful Mongolian meatballs are versatile. Serve as they are, with noodles, or rice.
Protein 25 grams – Carbohydrates 16 grams – Fat 25 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/AIP-Mongolian-Beef-Meatballs-Multi-Container-600x800-1.jpg)
Jamaican Beef Stew
Spicy and sweet and hearty, this is a stew for the cold days of winter.
Protein 46 grams – Carbohydrates 68 grams – Fat 13 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Jamaican-Beef-Stew-Multiple-Container.jpg)
Instant Pot Beef BBQ Ribs
Pressure-cooked ribs are amazing. Prep these with rice and cole slaw.
Protein 48 grams – Carbohydrates 56 grams – Fat 29 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/3_InstantPotBeefBBQRibs_FourContainers_Cropped-533x800-1.jpg)
Pesto Beef Kabob
Load up these beef kabobs and dip everything in pesto. Great combo!
Protein 37 grams – Carbohydrates 7 grams – Fat 40 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Beef-Kabobs-with-Pesto-Sauce-4-534x800-1.jpg)
One Pan Paleo Beef Stroganoff
It only sounds fancy, but beef stroganoff is comforting and can be cooked in one pan.
Protein 36 grams – Carbohydrates 25 grams – Fat 16 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/One-Pan-Paleo-Beef-Stroganoff-1-1-530x800-1.jpg)
Low Carb Crock Pot Beef Ragu
Let the slow cooker do the work for this low-carb beef ragu. Serve of zucchini noodles.
Protein 31 grams – Carbohydrates 27 grams – Fat 14 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/beef-ragu-img2-533x800-1.jpg)
Beef Patties Sweet Corn Rice and Sautéed Vegetables
They're not quite burgers, but you can load up these beef patties up with veggies nonetheless!
Protein 28 grams – Carbohydrates 23 grams – Fat 5 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Beef-Patties-Sweet-Corn-Rice-Veggies-Meal-Prep-on-Fleek.jpeg)
Beef and Vegetable Fried Rice
Fried rice cooks fast and uses up leftovers so well. Beef makes it a meal.
Protein 32 grams – Carbohydrates 46 grams – Fat 11 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Beef-Fried-Rice-533x800-1.jpg)
Taco Seasoned Ground Beef and Sweet Potato Hash
Tacos are hard to refuse. Make up the ground beef with sweet potatoes. Loads of protein!
Protein 38 grams – Carbohydrates 23 grams – Fat 23 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Low-Calorie-Ground-Beef-and-Sweet-Potato-Hash-Multi-Container-600x800-1.jpg)
Korean Beef Bowls
We love a good beef bowl prep and these are savory and full of veggies.
Protein 32 grams – Carbohydrates 33 grams – Fat 14 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/kbbq-bowl-2.jpg)
Slow Cooker Stuffed Cabbage Soup
Stuffed cabbage turns into soup in the slow cooker!
Protein 33 grams – Carbohydrates 44 grams – Fat 13 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Slow-Cooker-Beef-and-Cabbage-Soup-Plated-1-600x800-1.jpg)
Whole30 Pumpkin Mustard Stuffed Cabbage
More stuffed cabbage! This one gets great flavor from mustard and pumpkin.
Protein 20 grams – Carbohydrates 11 grams – Fat 17 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Saucy-Lips-Pumpkin-Mustard-Stuffed-Cabbage-2-600x906-1-530x800.jpg)
Beef Lasagna Casserole
Lasagna is always a slam dunk, and meal prepping it makes it so manageable!
Protein 48 grams – Carbohydrates 58 grams – Fat 26 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/GFBeefLasagnaCasserole_5-768x1152-1-533x800.jpg)
Beef and Cheese Taquitos
Roll up some tasty beef and cheese into tortillas. We love these for lunch.
Protein 24 grams – Carbohydrates 46 grams – Fat 19 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Beef-and-Cheese-Taquitos-Multi-Container-601x800-1.jpg)
Beef Zucchini Enchilada
Instead of tortillas, zucchini fills in the gap for this low-carb beef enchilada!
Protein 28 grams – Carbohydrates 16 grams – Fat 30 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Beef-Zucchini-Enchilada-Meal-Prep-6-534x800.jpg)
Tomato Chickpea Rice with Beef Patties and Steamed Broccoli
Lots of protein in this dish from the chickpeas and beef patties! Lunch or dinner!
Protein 28 grams – Carbohydrates 26 grams – Fat 19 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Tomato-and-Chickpea-Rice-with-Beef-Patties-and-Steamed-Broccoli-600x800.jpeg)
Kofta Kebob Meal Prep
We can barely contain our excitement about this amazing meal prep. It's worth breaking out the grill for these kebobs!
Protein 21 grams – Carbohydrates 5 grams – Fat 28 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/kofta-kebab-4-533x800-1.jpg)
Mozzarella Stuffed Meatballs
It wouldn't be a beef meal prep roundup without meatballs, right?
Protein 49 grams – Carbohydrates 7 grams – Fat 25 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/meatballs-meal-prep-containers-533x800-1.jpg)
Sheet Pan Philly Cheesesteak
A deconstructed cheesesteak? Yes, please!
Protein 32 grams – Carbohydrates 24 grams – Fat 37 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/GFSheetPanPhillyCheesesteak_5-768x1152-1-1-533x800.jpg)
Sheet Pan Chipotle Eye Round
Now here are a few ingredients you don't often see together: grassfed eye round with chipotle seasoning. Bring it on!
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/1710_Sheet-Pan-Chipotle-Eye-Round-Roast_003-534x800-1.jpg)
And for the bonus round... how about some Beef heart?! Here is a beef heart recipe, if you're into that sort of thing!
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/beef-heart-recipe.jpeg)
Make These Sheet Pan Meals in 2024
Sheet pan meals are one of the easiest, fastest, and cleanest ways to meal prep while saving time, energy, and money! We love sheet pan meals because they allow us to accomplish other tasks, or even just relax, while the cooking is taking place.
Simply put the ingredients together on a pan, put it in the oven for the necessary amount of time, and once it is completely cooked the meal prep is ready to be divided, eaten, and enjoyed. Sheet pan meals have been one of our go-to specials in the meal prep world, so we decided to put together our 23 favorite sheet pan meal prep recipes with plenty of variety.
Sheet Pan Meal Prep Ideas
Sheet Pan Bruschetta
Protein 48 grams - Carbohydrates 21 grams – Fat 27 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Bruscetta-Chicken-Multi-Container-601x800-1.jpg)
Sheet Pan Shrimp Fajitas
Protein 39 grams - Carbohydrates 23 grams – Fat 9 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Sheet-Pan-Shrimp-Fajitas-Multi-Container-601x800-1.jpg)
Sheet Pan Asian Chicken
Protein 43 grams - Carbohydrates 64 grams – Fat 10 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Sheet-Pan-Asian-Takeout-Multi-Container-1-601x800-1.jpg)
Autumn Chicken Sheet Pan
Protein 27 grams - Carbohydrates 31 grams – Fat 11 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/autumn-sheet-pan-meal-prep-bowl.jpg)
Sheet Pan Thyme Pork Chops
Protein 23 grams - Carbohydrates 6 grams – Fat 28 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/3_SheetPanThymePorkChops_FourContainers_Cropped-533x800-1.jpg)
Fall Harvest Sheet Pan
Protein 64 grams - Carbohydrates 54 grams – Fat 12 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/sheet-pan-dinner-meal-prep-portioned-into-containers-768x1024-1-600x800.jpg)
Sheet Pan Salmon
Protein 33 grams - Carbohydrates 16 grams – Fat 16 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/PP_Salmon_Pink-4476-800x533-1.jpg)
Sheet Pan Italian Sausage and Peppers
Protein 14 grams - Carbohydrates 38 grams – Fat 19 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Sheet-Pan-Sausage-and-Peppers-Multi-Container-600x800-1.jpg)
Sheet Pan Philly Cheese Steak
Protein 32 grams - Carbohydrates 24 grams – Fat 37 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/GFSheetPanPhillyCheesesteak_5-768x1152-1-533x800.jpg)
Sheet Pan Fajitas
Protein 38 grams - Carbohydrates 11 grams – Fat 8 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Sheet-Pan-Fajitas-1.jpg)
Sheet Pan Arugula Pesto Shrimp
Protein 26 grams - Carbohydrates 5 grams – Fat 25 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/pesto-shrimp-img4-533x800-1.jpg)
Sheet Pan Salmon Fajitas
Protein 41 grams - Carbohydrates 36 grams – Fat 20 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Sheet-Pan-Salmon-Fajitas-Multi-Container-600x800-1.jpg)
Sheet Pan Salmon Burgers
Protein 31 grams - Carbohydrates 22 grams – Fat 48 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Salmon-Burgers-Multiple-Container-4-601x800-1.jpg)
Sheet Pan Caribbean Chicken Thighs
Protein 46 grams - Carbohydrates 50 grams – Fat 21 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Caribbean-Chicken-Multiple-Container-3-601x800-1.jpg)
Sheet Pan Pineapple Chicken
Protein 44 grams - Carbohydrates 36 grams – Fat 15 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/1_SheetPanPineappleChicken_FourContainers_Cropped-768x1152-1-533x800.jpg)
Sheet Pan Greek Chicken and Vegetables
Protein 33 grams - Carbohydrates 31 grams – Fat 21 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Roasted-Greek-Chicken-and-Vegetables-Four-Container-1-601x800-1.jpg)
Sheet Pan Zesty Stuffed Poblano Peppers
Protein 30 grams - Carbohydrates 17 grams – Fat 6 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Stuffed-Poblano-Peppers-Four-Container-1-1-601x800-1.jpg)
Sheet Pan Chimichurri Chicken and Vegetables
Protein 38 grams - Carbohydrates 29 grams – Fat 45 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/2_SheetPanChimichurriChicken_FourContainers_Cropped-533x800-1.jpg)
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
Protein 64 grams - Carbohydrates 44 grams – Fat 7 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/3_PineappleFriedRiceAndChicken_FourContainers_Cropped-600x900-1-533x800.jpg)
Sheet Pan Sriracha Honey Glazed Salmon
Protein 41 grams - Carbohydrates 55 grams – Fat 22 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/2_SheetPanSrirachaHoneySalmon_FourContainers_Cropped-600x900-1-533x800.jpg)
Sheet Pan Lemon Herb Chicken and Potato
Protein 32 grams - Carbohydrates 36 grams – Fat 5 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/Lemon-Herb-Chicken-Potato-Sheet-Pan-Joshua-D-Glawson.jpg)
Sheet Pan Chipotle Eye Round Roast
Protein 45 grams - Carbohydrates 14 grams – Fat 14 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/1710_Sheet-Pan-Chipotle-Eye-Round-Roast_003-534x800-1.jpg)
Sheet Pan Chicken and Asparagus
Protein 30 grams - Carbohydrates 9 grams – Fat 11 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/12/1703_Sheet-Pan-Chicken-Asaparagus_001-534x800.jpg)
Meal Prep 2023: Week 48
11 Problems With the Keto Diet You Need To Know
There’s no denying that the keto diet is incredibly popular, and many people swear by it as a quick and (relatively) easy way to shed some weight, but the trendy eating regimine isn’t without its fair share of issues. In fact, many of the problems associated with the keto diet stem from the fact that, for many, it represents a big diet change.
While many diets strive to establish a balance between protein, carbohydrates, healthy fats, fiber and more, the keto diet mandates that people eat foods that are high in fat (often including saturated fat, which has been linked to an array of health problems in and of itself) with very few carbohydrates. Keto dieters should also aim to consume a moderate amount of protein in order to go into ketosis, which is the state in which the body burns fat for energy instead of carbohydrates.
Given that macro breakdown, it’s not difficult to see how the keto diet often leads to rapid weight loss. However, though carbs have long been perceived as the enemy of modern diets, there are several carb-heavy foods (such as fresh fruits, vegetables, and whole grains) that provide an array of other health benefits, including adequate fiber content and key vitamins and minerals. By omitting these high-carb foods in the name of keto, you can easily deprive your body of other nutrients that it needs to thrive.
Want to know more about some of the problems associated with the keto diet? Keep reading for more information!
![keto-meal-prep-book-banner-2](https://mealpreponfleek.com/wp-content/uploads/2020/04/keto-meal-prep-book-banner-2-800x230.png)
It Can Cause the “Keto Flu”
Perhaps one of the most common side effects of the keto diet is developing a set of symptoms often referred to as the “keto flu.” This condition can include headaches, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation, according to Harvard Medical School. The symptoms typically develop within a week of starting the diet.
Although “keto flu” is not a condition that is recognized by reputable medical journals, it’s certainly well-known within the keto community. Experts aren’t entirely sure why these symptoms occur, as they can vary from person to person, but possible electrolyte imbalances and low blood sugar may play a role. This is because since keto dieters are typically making a big change in what they eat, transitioning to an eating regimen that mandates high fat, moderate amounts of protein and a low intake of carbs
And “Keto Breath”
When your body goes into ketosis, it will start to produce ketones, which are molecules that are produced by the liver from fatty acids. This includes acetone — the same chemical found in nail polish remover. Per a 2015 review of research, your body makes acetone on its own, which is what causes the stinky breath.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/11-Problems-With-the-Keto-Diet-You-Need-To-Know-777x431-2.jpg)
It Can Put Stress on Your Kidneys
People often use the keto diet as a quick way to lose weight, but research shows that it can also have a negative impact on your kidney function. More specifically, a high intake of animal foods (which are a key part of the keto diet because they don’t contain carbs) can cause your blood and urine to become more acidic, leading to increased calcium in your urine, which can cause kidney stones.
Additionally, Healthline notes that those with chronic kidney disease should avoid keto. This is because weakened kidneys may be unable to remove the acid buildup in your blood that’s caused by food consumed on the diet. This, in turn, can lead to a state of acidosis, which can accelerate chronic kidney disease.
It May Cause Digestive Issues
Since the keto diet typically requires people to make big changes to their daily meals, it’s no surprise that it can often lead to a host of uncomfortable digestive issues. For some, the keto diet can cause constipation. This is usually related to the significant reduction in the amount of carbs you’re ingesting, as some high-carb keto no-nos, like fruits and whole grains, also contain fiber, which helps you go to the bathroom.
Other keto dieters may experience diarrhea, since the liver needs to release extra bile when you’re following a keto diet. Since bile is a laxative, Prevention notes that diarrhea can be common.
And Changes in Gut Bacteria
Aside from impacting your digestive system, the keto diet can also have a negative effect on the bacteria that lives in your gut, which is important and is often indicative of your overall health. Since a low carb diet such as keto can simultaneously omit or drastically reduce the amount of fiber you eat, which feeds the beneficial bacteria in your gut, not getting enough fiber often means your gut bacteria will suffer.
A 2019 study suggested that low carb diet lacking in fiber, such as keto, may negatively affect your gut bacteria — although more research is needed on this topic before any definitive conclusions are made.
You May Feel Moody
If you’ve ever missed a meal and gotten grumpy (who hasn’t?!) you’re well aware that what you eat (or rather what you don’t eat) can impact your mood.
According to Prevention, since the keto diet is low in carbs you may not be consuming the carbohydrates needed to produce serotonin. This crucial brain chemical helps regulate your mood, sleep and appetite, and without enough of it some pretty epic mood swings could be in store.
It Can Lead to Nutrient Deficiencies
As discussed above, drastically reducing your carbohydrate intake often has the unintended consequence of simultaneously reducing many other nutrients your body needs to thrive. For example, while you may significantly limit the number of blueberries you have with breakfast in order to lower your carb intake, axing the majority of the blueberries you eat also means you’ll be missing out on powerful antioxidants that benefit your hair, nails, and skin. Blueberries are also rich in vitamin k, which helps blood clot properly and can keep your bones strong.
Need more proof? A study that was published in the Journal of the International Society of Sports Nutrition found that very low carb eating patterns like Atkins, which is much like keto, provided sufficient amounts for only 12 of the 27 vitamins and minerals your body needs to obtain from food.
You Might Be at an Increased Risk for Heart Disease
Generally speaking, eating a low-carb diet is healthy in that it lowers one’s risk of developing type 2 diabetes and improves “good” cholesterol, which is helpful for your heart.
Additionally, research suggests that low-carb diets based mostly on plant sources of fat and protein (like avocado, tofu and nuts) can lower one’s heart disease risk by about 30 percent. However, the same was not true for people who ate mostly animal-based proteins and fats, such as bacon, butter, and steak, which are keto-friendly.
What’s more? The American Heart Association says that eating too much saturated fat, which isn’t difficult to do while on keto, can increase your chances of developing heart problems.
It Can Cause Dangerous Blood Sugar Dips
Some research suggests that the keto diet can help decrease levels of hemoglobin A1c, which is a measure of average blood sugar levels. This can be especially problematic and dangerous for type 1 diabetics, as those who have the disease may be at a high risk of more hypoglycemic episodes.
These episodes often include shakiness, fatigue, confusion and sweating, and can lead to coma and death if left untreated.
Additionally, a 2018 study of 11 adults with type 1 diabetes who followed keto for more than two years found that the median number of low blood sugar events was nearly one each day.
It May Damage Your Bones
The keto diet may help you slim down, but multiple studies suggest it’s not great for your bones and overall bone health.
For example, a 2017 study that followed 29 children with epilepsy and on keto over a six month period found that 68 percent of participants had a lower bone mineral density score after they stuck to the eating regimine.
Similarly, a 2020 study of 30 elite walkers concluded that those who were on a keto diet for just shy of one month displayed significantly higher levels of blood markers for bone breakdown when compared to those who followed a diet that included more carbohydrates.
One reason for the diminishing bone health might be that, as discussed, the keto diet is so restrictive that you might not be getting enough fiber, calcium and other nutrients that keep bones healthy and strong.
It Might Alter Your Eating Habits
Prevention notes that axing or drastically reducing the amount of carbs you eat can cause the brain to release a chemical called neuropeptide-Y. This amino acid is responsible for telling the body it needs carbs. When those needs aren’t met, neuropeptide-Y can build up and intensify cravings, regardless of whether or not you’re actually hungry.
Keto Chocolate Snack Boxes
Thank you to Now Foods for sponsoring this Keto Chocolate Snack Boxes recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-544-584x800.jpg)
Keto, low carb, and vegan-friendly. These chocolate snack boxes are a healthy solution to your mid-afternoon cravings. Pair with favorite sides for a balanced snack idea!
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-540-584x800.jpg)
We may be a little bias here, but this keto chocolate recipe is probably the best we have ever had! That is saying a lot from people who eat a heck of a lot of chocolate. Why do we love this chocolate recipe so much, you ask? Well, for starters, it's made with 100% wholesome ingredients. Four ingredients, to be exact.
Each of the four ingredients has a nutritional benefit, too:
- Coconut oil provides your brain and body with a quick burst of energy, plus helps raise your good cholesterol
- Cacao powder is densely packed with iron, magnesium, and antioxidants
- Hemp seeds are a complete source of protein and provide you with all 9 essential amino acids
- Monk fruit contains anti-inflammatory properties and has no calories or carbs. This makes monk fruit safe for people with diabetes and aligns with a keto, vegan, gluten-free, and dairy-free diet.
So, we guess you could say that this is probably the tastiest and healthiest chocolate you will ever eat! Oh, and did we mention cheaper than high-end store bought chocolate, too? Yup, another win!
The source of your ingredients matter!
The ingredients in this recipe are simple and whole, but the source from which they come matters, as well. That's why we always opt for the Now Foods brand items. They recently launched their new organic chocolate and vanilla Monk Fruit sweeteners, as well as, an organic monk fruit powder extract, which we were so excited about! We have been in love with their flavored stevias for years, so we knew these would be just as tasty!
On top of being delicious, Now Foods is the only brand that offers an organic monk fruit sweetener! Crazy, huh? It is also Non-GMO. Plus, with monk fruit, a little goes a looooong way! These bottles may look tiny, but they have 200 servings inside!
Every morning we had some of the chocolate monk fruit to our coffee milk to create a sweet, keto-friendly mocha. Which also happens to be vegan, low carb, and gluten-free. This satisfies our craving for something sweet in the morning. PS - you don't get any weird after-taste with monk fruit sweeteners either! These literally taste just like pure sweetened vanilla or chocolate!
To fix the mid-afternoon chocolate cravings, we created these DIY snack boxes. If you opt to just go with the chocolate and forgo the sides, these chocolate bars ring in at only 1.4g of net carbs per serving! With that kind of carb count you can always have 2 servings (or is that only us?)
We rounded out the snack boxes with our favorite sides for the ultimate sweet combo; cottage cheese, fresh berries, and nut butter. However, you can skip any or all of these and just go with the chocolate. No judgment around here!
Keto Chocolate Snack Boxes Ingredients:
For the chocolate
- ½ cup coconut oil
- ½ cup cacao powder
- 3-4 tablespoon toasted hemp seeds
- ½ tsp* Now Foods Organic Chocolate Monk Fruit Sweetener
For Serving (optional)
- 1 cup full fat cottage cheese
- ⅛ teaspoon Now Foods Organic Vanilla Monk Fruit Sweetener
- 1 cups mixed berries
- 4 tablespoon nut butter
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-3-584x800.jpg)
Simplicity at it's finest!
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-4-584x800.jpg)
Who would have thought that four nutritious ingredients could result in such a sweet thing?
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-5-584x800.jpg)
After you melt your coconut oil, mix in your cacao powder.
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-7-584x800.jpg)
Make sure that no lumps remain.
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-532-584x800.jpg)
Add in your Now Foods Chocolate Monk Fruit Sweetener.
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-9-584x800.jpg)
Add in your toasted hemps seeds.
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-10-584x800.jpg)
Pour into your chocolate molds.
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-1-2-584x800.jpg)
Allow them to set in the fridge for 3+ hours.
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-550-584x800.jpg)
Then break your chocolate into 6 servings and serve with your favorite sides. You will love the combination of sweet, melt-in-your-mouth chocolate and the bit of crunch from the hemp seeds.
![](https://mealpreponfleek.com/wp-content/uploads/2019/08/Keto-Chotolate-Snack-Box-Pinterest.jpg)
![Keto Chocolate Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2019/07/Keto-Chocolate-Snack-Boxes-550.jpg)
Equipment
- chocolate molds
Ingredients
For the chocolate
- ½ cup coconut oil
- ½ cup cacao powder
- 3-4 tablespoon toasted hemp seeds
- ½ teaspoon Now Foods Organic Chocolate Monk Fruit Sweetener add more or less to reach desired sweetness
For Serving (optional)
- 1 cup full fat cottage cheese
- 1 drop Now Foods Organic Vanilla Monk Fruit Sweetener Sweetener add more or less to desired sweetness
- 1 cups mixed berries
- 4 tablespoon nut butter
Instructions
For the chocolate
- Add your coconut oil to a microwave safe bowl and microwave about seconds or until melted.
- Slowly whisk your cacao powder into your melted coconut oil making sure that no clumps remain.
- Next, mix in your NowFoods chocolate mink fruit sweetener.
- Add in your toasted hemp seeds and mix.
- Place the chocolate molds on a baking sheet to make them easier to move.
- Gently divide the chocolate mixture between 2 chocolate molds.*
- Place the baking sheet in the refrigerator and allow chocolate to set for about 3 hours.
For meal prep containers
- Break the chocolate into 6 sections.
- Use 4 of the 6 sections for your meal prep containers.
- Place the remaining chocolate in a ziplock bag and store in the refrigerator.
- Mix together your cottage cheese and vanilla sweetener, if desired.
- Evenly divide the chocolate, cottage cheese, berries and nut butter between 4 meal prep containers.
- Seal and enjoy throughout the week.
Video
Notes
Nutrition
A Quick Guide to the Best Air Fryers
This air fryer guide will help you understand what kinds of air fryers are out there, and which one might be the best bet for you!
Air fryers are one of the most useful kitchen appliances. They do not require any oil, but they are able to fry food. Air fryers circulate hot air around the food, and this convection effect browns the exterior of the food and keeps the interior moist. (Microwaves, on the other hand, work by removing moisture from the food.) You can also intentionally dehydrate foods in an air fryer, which makes it convenient with chips. We have a LOT of different kinds of air fryer recipes for you and your family to enjoy once you get an air fryer!
Types of Air Fryers
There are two types of air fryers on the market today: basket air fryers and convection oven air fryers. For the most part, the basket air fryers work better than the convection oven air fryers. The most common type of air fryer is the basket type. The basket air fryers typically come in 4 different sizes: small, medium, large, and extra large.
Small: 1-2 quarts; feeds 1-2 people; best for sides or 1 person
Medium: 2-4.5 quarts; feeds 2-4 people
Large: 4.5-6 quarts; feeds 4-6 people
Extra Large: 6+ quarts; feeds 6+ people
Finding the right air fryer can be difficult, so we have put together a guide some of the best air fryers based on size, price, brand, and overall rating.
Best Small Basket Air Fryer
Instant™ Vortex® Mini 2-quart Air Fryer
The Instant™ Vortex® Mini is fast, versatile, compact, and convenient, so you can make all your favorite fried sides and snacks with less oil and none of the mess. This small air fryer is available in 4 colors and features EvenCrisp™ technology for crispy, tender results every time. We like how compact it is, the variety of color options, how quickly it works, and its low cost—around $60.
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-55-800x800.png)
Best Medium-Sized Basket Air Fryer
AF101 Series Ninja® Air Fryer
Meet the Ninja® Air Fryer, a fast and easy way to cook your favorite foods. (Ninja makes all kinds of cool appliances so it's no surprise it shows up in our air fryer guide.) Cook and crisp your favorite foods, like 2 lbs. of French fries, using little to no oil in a family-sized 3.8-liter basket. This 4-quart basket air fryer is one of the best in the industry, providing a fantastic crisp, easy to clean, and some of the highest satisfaction ratings around. It's typically priced a little under $100.
READ MORE:
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-56-800x800.png)
Best Large Basket Air Fryer
The Cosori CAF-L501-KUS Pro LE 5.0-Quart Air Fryer
The Cosori CAF-L501-KUS Pro LE 5.0-Quart Air Fryer looks beautiful in the kitchen while creating perfectly crispy meals in minutes with rapid air circulation, high temperatures, quiet operation, and easy cleanup. We love how quiet this air fryer is; plus it heats up super quickly.
Price: Around $80.
READ MORE: Air Fryer Tips and Tricks
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-57-800x800.png)
Best Extra Large Basket Air Fryer
The Consori Pro II 5.8 Quart Air Fryer
Cook healthy, delicious meals for the whole family with the updated Cosori Pro II Air Fryer. With little-to-no oil required, food cooked in Cosori’s air fryers has on average 85 percent less fat than deep-fried food. With 12 cooking functions, you can adjust and save any preset to your liking. Enjoy all the deliciousness of fried food without the health drawbacks. Consori also makes a "smart" model that can be controlled by your smartphone. We love how efficient this model is, and the 5.8-quart sized basket which enables you to cook more in one use. The digital features make it super easy to read. This base model is normally around $100.
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-58-800x800.png)
Convection Air Fryer
Cuisinart Air Fryer Convection Toaster Oven w/ Grill
Cuisinart’s signature Air Fryer just got even better! In addition to air frying french fries, baking cookies, or warming up your leftovers, now you can make even more delicious meals in your Cuisinart® Air Fryer Toaster Oven with Grill! Sear steaks and vegetables on one side and griddle the perfect breakfast on the other with the new dual-sided grill and griddle plate. Bring next-generation cooking to your countertop with the spacious 8-function oven that makes cooking a feast for family and friends — or a simple snack for one — fun, fast, and easy! These luxurious ovens have it all. The price typically ranges from $165 to $230.
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-59-800x800.png)
How to Choose an Air Fryer
If you're a household of one or two, a small or medium-sized air fryer will work great. But for not much more money, you can score a medium to large air fryer easily. They cost around $100, give or take, depending on how fancy you want to get. Even if you're skeptical or not sure if you need one that big, hear us out. In our experience, most people fall in love with their air fryers after they buy them (and we think you will, too). So we suggest you go with a medium or large size. If you hate it, you can always sell it! But we honestly don't think you'll hate it!
What kind of air fryer do you have? Do you love it? What do you wish someone had told you when before you bought yours? Share your thoughts in the comments below!
Crockpot French Onion Stuffed Shells Meal Prep
Crockpot French Onion Stuffed Shells are the twist on an Italian classic you didn't know you needed. It tastes just like the soup!
Forgive us for a moment, as we crow about the genius of this meal prep recipe. It's going to make your house smell like French onion soup, but with a pasta-oriented vibe! And it comes together with lots of onions. We mean lots of them! A combination of several cheese—ricotta, Gruyere, and Parmesan—make it even better. Trust us when we say that you've never had stuffed shells quite like these! The onions soften as everything slow cooks and the chicken stock you pour into the pot helps cook the shells. It's genius, we tell ya!
Crockpot French Onion Stuffed Shells Ingredients
![French onion stuffed shells for slow cooker](https://mealpreponfleek.com/wp-content/uploads/2023/07/frenchonionstuffedshellsingredients-jpg.webp)
- 12 ounces jumbo pasta shells
- 2 cups ricotta cheese
- 1 cup Gruyere cheese, grated
- ¼ cup grated Parmesan cheese
- 1 large egg
- 1 tsp dried thyme
- 2 cloves garlic, minced
- Kosher salt, to taste
- Black pepper, to taste
- 3 large sweet onions
- 2 ½ cups chicken broth
- 4 tbsp unsalted butter, cut into pats
- 1 cup grated mozzarella cheese, divided
- ¼ cup heavy cream
- ¼ cup seasoned breadcrumbs
- 4 cups spinach sauteed, optional
- 2 cups mushrooms sauteed, optional
- 1 tsp garlic powder, optional
How to Make Crockpot French Onion Stuffed Shells Meal Prep
Ok, so this is a tad on the atypical side when it comes to making stuffed shells. You layer onions and butter on the bottom, add some chicken stock, and then layer the stuffed shells, uncooked. Those stuffed shells you've stuffed with a combination of ricotta, Gruyere, Parmesan, an egg (of course) and some seasonings. And then the cheese. Oh, the cheese. Let it go for a while in your slow cooker. When it's almost done, add in more mozzarella cheese, the heavy cream, and then the breadcrumbs. And then in another half hour or so, it's ready!
There's one optional aspect of this dish, and it's easy if you want to add it on. It involves sauteeing mushrooms and spinach in a little olive oil and garlic powder. It makes for a great side that works really well with the French onion stuffed shells. But feel free to skip it if it doesn't speak to you!
How to Store and Serve French Onion Stuffed Shells
![Crockpot French onion stuffed shells meal prep](https://mealpreponfleek.com/wp-content/uploads/2023/07/frenchonionstuffedshellsmealprep-jpg.webp)
These meal prep great! Just transfer to meal prep containers and seal them tightly. Keep them in the fridge for up to 4 days. Reheat them gently in the microwave or in a moderate oven (about 350 F for 15 to 20 minutes) until totally heated through.
If you're going to skip the mushrooms and spinach as the side dish, we recommend something like green beans, broccoli, or even Brussels sprouts. Or if you can't be bothered to actually cook something to go with it, just throw together a great salad with some baby spinach, red onion, tomatoes, and cucumbers in a red wine vinaigrette and you are good to go. Crusty bread? Optional, but never a bad idea when it comes to a pasta dish!
Substitutions for French Onion Stuffed Shells
Well, it's a slow cooker recipe, which means you're a bit limited in what you can swap out. However, you could change a couple of things. You could use a different kind of pasta, like manicotti. Or you could use Romano cheese instead of Parmesan. But you'll need the ricotta (although cottage cheese might work, since this particular cheese seems to be having a moment), along with the mozzarella. You can use water instead of chicken stock, but it won't be as flavorful. But it will still work. Just don't change the amount. That's important.
Feel free to sprinkle some chopped fresh parsley over the top of this dish before serving. It will perk everything up and balance some of the savory richness of the stuffed shells.
You'll want sweet onions if at all possible. If you can't find those, we recommend red onion, because it's a little sweeter than yellow onions. But the sweet onions make this whole thing just come together perfectly.
More Awesome Pasta Dishes to Meal Prep!
- Low Carb Lasagna Meal Prep
- Eggplant Lasagna
- One Pot Bacon Cheeseburger Pasta
- Slow Cooker Beef Ragu Pasta Meal Prep
- 20 Minute Chicken, Lemon and Broccoli Pasta Skillet
![Crockpot French Onion Stuffed Shells Meal Prep](https://mealpreponfleek.com/wp-content/uploads/2023/07/Crockpot-French-Onion-Stuffed-Shells-Meal-Prep-1-1-jpg.webp)
Equipment
- 1 slow cooker
Ingredients
- 12 ounces jumbo pasta shells
- 2 cups ricotta cheese
- 1 cup Gruyere cheese grated
- ¼ cup grated Parmesan cheese
- 1 large egg
- 1 teaspoon dried thyme
- 2 cloves garlic minced
- Kosher salt to taste
- Black pepper to taste
- 3 large sweet onions thinly sliced
- 2 ½ cups chicken broth
- 4 tablespoon unsalted butter cut into pats
- 1 cup grated mozzarella cheese divided
- ¼ cup heavy cream
- ¼ cup seasoned breadcrumbs
- 4 cups spinach sauteed, optional
- 2 cups mushrooms sauteed, optional
- 1 teaspoon garlic powder optional
Instructions
- Combine ricotta cheese, gruyere cheese, parmesan cheese, egg, and seasoning in a small bowl. Spoon into raw pasta shells.
- In the crockpot place the onions and cover with chicken broth and butter slices. Line with the stuffed shells, layering as needed.
- Sprinkle with ½ cup mozzarella cheese, cover with lid, and cook on high 3-4 hours or low 5-6 hours.
- With the last remaining 20 minutes of cooking, add in the cream, stir to combine, and top with ½ cup mozzarella cheese and breadcrumbs.
- Sautee garlic powder, mushrooms, and spinach in a skillet over medium heat, if using, and place in the side compartments of meal prep containers.
- Into the main compartment of the meal prep container, place stuffed shells and garnish with parsley, if desired.
Video
Nutrition
Meal Prep Menu 2023: Week 47
Meal Prep Menu 2023: Week 47! Bring on the planning and break out your pots and pans, we've got what you need to make this week's healthy meal preps a breeze!
Get your weekly meal prep recipes finished in no time flat with 2023: Week 47's delicious and easy meal prep menu. Start your day off strongly with a Breakfast Power Bowl. Dinner looks like Sheet Pan Salmon Fajitas (we love a good sheet pan recipe, always), and Easy Taquitos. Snack time gets super colorful and nutritious with a beet-based hummus, with some veggies for dipping!
Every recipe requires fresh, whole ingredients—just the way we like it—and can be customized to fit your dietary needs.
Our weekly meal prep menus are the perfect solution for busy individuals looking to eat healthy, delicious meals without the hassle of cooking every day. Every week, we offer a selection of nourishing dishes made with fresh, whole ingredients for healthy meal preps. Each menu targets the 1800-2000 calorie range.
NOTE: Meal Prep Menu 2023: Week 47 is designed to give you ideas. We aren't about to tell you how many calories you should consume every day. (In fact, we don't really like the word "should.") Please calculate your macros HERE and then adjust the menu items’ portion sizes as needed.
This week's recipes:
Don't forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too!
How to customize:
- Breakfast Power Bowl
- Replace the eggs with tofu or JustEgg to make this vegan.
- Try any combination of grains, beans, and veggies.
- Easy Taquitos
- Make this vegan by using plant-based ground beef and dairy-free cheese, mayo, and sour cream.
- Swap out beef for turkey or chicken.
- Sheet Pan Salmon Fajitas
- Chicken or any other type of seafood can be swapped for the salmon.
- Use tofu for a vegan take.
- Beet Hummus Veggie Dippers
- Feel free to use store-bought hummus if it's easier!
If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]!
How to alter the macros:
- Breakfast Power Bowl
- Reduce the fat by removing the avocado.
- Easy Taquitos
- Reduce the fat by using light mayo, sour cream, and cheese.
- Sheet Pan Salmon Fajitas
- Reduce the fat by swapping the salmon for shrimp or white fish.
- Beet Hummus Veggie Dippers
- Use half the olive oil to reduce the fat slightly.
*Please note that any changes to ingredients will alter the macros on each recipe.
25 (Amazing) Keto Meal Prep Recipes
What is a Keto Diet?
A keto, or ketogenic, diet is a strict low-carb high-fat way of eating with a protein restriction. Usually, it means eating about 60-80% fat, 10-30% protein and under 10% carbohydrates. The goal of a keto diet could be weight loss, health benefits or it could be increased mental and physical performance. Keto Meal Prep Recipes can also be simple, healthy, and affordable... just like our other meal prep recipes!
Below you’ll find 25 Amazing Low Carb Keto Meal Prep Recipes to help you get started on a keto lifestyle or to give you new inspiration if you’re already doing it. We have included recipes for every meal; breakfast, lunch, and dinner, plus a few snacks to keep you on track.
All of the recipes are meal prep friendly leaving you with no excuses as to why you can't stay on track with your ketogenic diet goals. And for those of you who aren't following a keto diet give these recipes a try anyway! Pair them with your favorite rice alternatives for an incredibly delicious and healthy meal.
25 Easy Keto Recipes you will WANT to make ASAP
![25 Amazing Keto Meal Prep Recipes to help you get started on a keto life-style or to give you new inspiration if you’re already doing it. We have included recipes for every meal; breakfast, lunch, and dinner, plus a few snacks to keep you on track. #keto #recipe #mealprep 25 Keto Meal Prep Recipes : High in Healthy Fats + Low in Carbs](https://mealpreponfleek.com/wp-content/uploads/2017/07/25-Keto-Friendly-Meal-Prep-Recipes3.jpg)
Breakfast Recipes
T.B.H.... meal prepping breakfast has always been tough for me (Nick). Finding a recipe that's easy to make, holds well, and fits my macros can really be a struggle. So, when we were looking for simple keto meals to start the day, the number of options that were available was really surprising. Our go-to is typically turmeric eggs, sausage, and an apple, but with the simple keto meals below, we've been able to brand out into some great new flavors. Which of these keto breakfast ideas would you choose?
Bacon Wrapped Asparagus Breakfast Bowl
Keto Sausage & Egg Breakfast Scramble
Turmeric Scrambled Eggs and Sausage
The Complete Pros and Cons Of A Keto Diet
In the midst of all these diet and meal plans today, the ketogenic diet may have come to your attention. After all, there are thousands of people who follow it and claim the many health benefits, including weight loss! With this extremely low-carb diet and effective results, you may have wanted to try it out and see for yourself. But before you do that, there are some things you’ll need to know, namely the good and bad things it can do for your body. Yes, the diet can do so much more than simply burn fat! Read more here
Keto Lunch Recipes
Who needs sandwiches when you've got bacon chips? Considering the high-fat, low-carb keto diet is based on meat, eggs, cheese, and plant-based fats (nuts! Avocado!), it's easy to pack flavorful and filling keto-friendly lunches. Don't sleep on these bacon wrapped sausage meatballs fam. You will thank us later.
Sesame Salmon With Baby Bok Choy & Mushrooms
Related Article:
Bacon, Chicken & Tomato Stuffed Avocado
![Chicken Stuffed Avocado recipe - Keto Lunch Ideas](https://mealpreponfleek.com/wp-content/uploads/2017/04/Bacon-Chicken-Tomato-Stuffed-Avocado-pinterest.jpg)
Keto Dinner Recipes
Keto dinner ideas are plentiful when you make a quick search on the internet. We wrote this keto meals post as a resource for you to stay up to date on some of the best ket meal prep recipes out there. Even if you aren't making these recipes for the week ahead, these keto dinners will keep you asking for more once you've dusted the sheet pan full of salmon and veggies. We only have one of the keto dinner recipes listed below, but our keto pizza chicken meal preps have been on the menu at least twice a month ever since we wrote the recipe. Check out our pizza chicken recipes here
Instant Pot Beef Barbacoa (Keto, GF)
![Pizza Chicken Meal Prep](https://mealpreponfleek.com/wp-content/uploads/2017/07/IMG_0756-533x800.jpg)
Skillet Shrimp With Tomato & Avocado
Keto Sausage Grill Packet Meal Prep
One Pan Lemon Chicken & Asparagus
Keto Snack Recipes
Snacks and desserts are the easiest to overdue. When thinking about keto snacks and desserts, you will really want to keep portion control in mind. These are typically very dense and calorie heavy (which isn't a bad thing necessarily) and it's easy to take in a lot, in a relatively short time frame. When you're prepping your keto meals, do you ever think about prepping keto snacks or keto desserts?
Cheesy Bacon Stuffed Mini Peppers
Keto Meal Prep Ideas
16 Products Every Meal Prepper Needs (Gift Guide)
Meal kits, food storage containers, pantry organizers, ingredient swaps, and more.
With the holidays, New Year's resolutions for a new-year and new-you, this is the best time to get everything you need for your meal prepping lifestyle. There are so many amazing products on the market today, and after some thought and value assessing, we came up with the perfect list of 13 incredibly useful products every meal prepper needs!
This batch of gifts for home cooks is great for the holiday season, but I’d love to remind you, that gifts are appropriate at all times of the year! Bookmark this post for future birthdays, anniversaries, mothers/fathers’ day, siblings day, grandparents day, or the “just because” occasions to get the home cook in your life a memorable and practical gift.
Jump ahead to:
- Meal Kits / Food Boxes
- Ingredient / Pantry Swaps
- Cooking Appliances and Tools
- Food Storage Containers
- Supplements and Oils
This post contains affiliate links. This doesn’t affect the price of the items listed but allows us to earn commission on purchases. Thank you so much for supporting Meal Prep on Fleek!
The Best Gifts for Meal Preppers
Meal Kits:
FlexPro Meals - this is our go-to for getting meals delivered. You can read more about our FlexPro Meal Kit review HERE
![FlexPro Meals](https://mealpreponfleek.com/wp-content/uploads/2022/11/Flexpro-Menu-Screenshot-Update_v1-1024x675-1-800x527.jpg)
This gift is perfect for anyone who loves sustainably raised seafood or just moved into a new home. Stock their freezer with a custom SizzleFish box full of quality salmon, shrimp, sushi grade ahi tuna, or scallops. You can get one box or help them out with a subscription. Up to you!
Save 10% off your order this year with offer code: MEALPREPONFLEEK
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/high-quality-seafood-box-delivery-gift-sizzlefish-jpg.webp)
Ingredient / Pantry Swaps:
NOW Foods Organic Monk Fruit With Erythritol Powder, 1-to-1 Sugar Replacement.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Monkeyfruit-Sweetener-800x800.jpg)
With this natural sweetener sugar replacement you will be able to keep the sweet taste with none of the guilt or wasted diet efforts. Monk Fruit sweetener is great if you are looking to also reduce the many risks associated with consuming a lot of sugar and carbohydrates. Find meal prep recipes with this product HERE
Vanilla Monk Fruit Liquid (lots of recipes on MPOF with this).
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Vanilla-Monk-Fruit-350x800.jpg)
This organic, all natural, castoreum-free, vanilla extract with monk fruit allows for pure vanilla flavor with less bitterness and no sugar or calories. At Meal Prep on Fleek, we have a growing number of recipes that use this amazing product.
For more Meal Prep Pantry Swaps, CLICK HERE
Cooking Appliances and Tools
Slow Cookers are one of the best time savers in the kitchen, whether meal prepping or making a meal for your return home later in the day. They help tenderize lower quality meats, maintain an even temperature, and create a small safe cooking environment while you are gone. This also makes meal prepping so much easier providing extra space for cooking, and helping to manage time.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Crock-Pot-Slow-Cooker.jpg)
A good chef's knife is essential for any home cook. Do you or someone you know complain about how hard it is to chop winter squashes? It's time for a new knife! This one is comfortable, affordable, and looks amazing.
Save 30% on your knife order this year with code: WORKWEEK.LUNCH
![](https://mealpreponfleek.com/wp-content/uploads/2023/11/nakano-chefs-knife-gift-1024x683-1-jpg.webp)
Pressure Cookers not only cook things much faster than they would have had they been boiled or cooked in the oven, but they also help with canning foods for meal preparation. Whether it is beans, lentils, stew, chili, or brown rice, the pressure cooker will cook what would have taken hours within minutes. This is a must-have for time saving and meal prepping.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Instant-Pot-771x800.jpg)
Air Fryers are among the top wish list products for so many people. These help making things crispy and seemingly fried, without the calories and health concerns that come with deep frying. Air fryers are perfect for those potatoes, vegetables, or even reheating precooked foods. If you are gong to warm up some previously fried food, such as fries or wings, the air fryer is the best solution to getting that crispness in minutes. This is far better than the microwave, and they take about the same amount of time.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Ninja-Air-Fryer-800x800.jpg)
Meat Thermometers are an overlooked item by the average home cook, but not for those serious about eating delicious meals and for those that care about what they eat. With a meat thermometer, you can know for certain what temperature you have cooked your meats, so you can stop overcooking and start enjoying the flavors. A meat thermometer is also good for feeling more confident in killing the bacteria in the food, meaning less chance for sickness. After comparing the traditional versus the digital, cost-wise it is better to go with a traditional meat thermometer.
![Meater Bluetooth Thermometer](https://mealpreponfleek.com/wp-content/uploads/2022/11/meater-thermometer.jpg)
Spiralizer Vegetable Slicers are such an amazing time and energy saving product. They make peeling, cutting, and spiraling vegetables fun and easy. If you want to make vegetable or potato chips, this tool can help. We also enjoy how easy they are to use and to clean.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Spirilizer.jpg)
Food Processors are an amazing kitchen tool for chopping, slicing, grinding, shredding, and pureeing. They even have various blade attachments that make them capable of kneading dough, whipping creams, and juicing.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Food-Processor.jpg)
Ninja Blender sets are phenomenal for meal prepping because they are quick, easy, and have special lids designed for their blending containers. So, instead of pouring out your sauce from the blender into a container, Ninja brand comes with smaller size blending container options with lids to keep fresh and pour from. Super easy to clean product.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Ninja-Blender-Set.jpg)
Food Storage Containers
Glass Containers are fantastic for meal prepping. Obviously, we need containers for meal prepping, but why not the plastic containers we already have? Whether or not they are BPA-free, or microwave safe, etc., the plastic containers tend to stain far too easily. This allows us to take more pride in our food and its presentation. Additionally, it ensures less chance of, shall we say, "flavor crossover."
Read more about the Best Glass Meal Prep Containers here
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Glass-Containers-800x800.jpg)
Plastic Meal Prep Containers are fantastic for meal prepping. Read more about The Best Plastic Meal Prep containers
![red-meal-prep-container](https://mealpreponfleek.com/wp-content/uploads/2019/08/red-meal-prep-container-800x800.jpg)
Supplements and Essential Oils
L-Glutamine
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/NOW-Foods-L-Glutamine-Powder.jpg)
Glutamine is considered a “conditionally essential” amino acid, meaning that when your body is under an inordinate amount of stress, such as during strenuous exercise, it needs more glutamine than it can normally produce internally. Glutamine helps to maintain a positive nitrogen balance, referred to as an anabolic state, which is crucial for any active individual.* It also aids in the production of rapidly growing cells, such as immune system lymphocytes and intestinal cell enterocytes, which can help to off-set some of the stress from physical exertion.* Homeostasis is critical for overall fitness and glutamine helps to regulate the body’s acid-alkaline balance, also known as the body pH.*
Physical exertion sets off a cascade of stress responses in the body that, if left unaddressed, can make it harder for you to recover and achieve the gains you’re working towards. L-Glutamine not only can help to address the many different stressors that arise in physical exertion, but can also help in a variety of other ways.*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Now-Foods-Essential-Oils.jpg)
Essential Oils can aid in aromatherapy as well as added flavor and health benefits from consuming them in limited quantity. Some essential oils can relieve stress, provide natural relief for upset stomachs, reduce headaches, fight infection, and more.
That wraps up this year's Gift Guide for Meal Planning! If you have any suggestions you'd like to add, please leave us a comment and let us know what you found to be the most helpful in your meal prep journey.
Chicken Marsala Meatballs
Chicken Marsala Meatballs swaps chicken breasts for ground chicken for a fun twist on an Italian-American classic. Easy and fun dinner meal prep!
Chicken Marsala, with its wine sauce and mushrooms and shallots, is a classic for good reason. It's often served with mashed potatoes or pasta, but in this case, we've taken out the carbs and made this a meatball dish you're going to love to meal prep. As written, this recipe is gluten free and keto.
Chicken Marsala Meatballs Ingredients
![Chicken marsala meatballs prep ingredients](https://mealpreponfleek.com/wp-content/uploads/2023/06/chickenmarsalameatballsingredients-jpg.webp)
For the meatballs
- 1 ½ pounds ground chicken
- 2 cloves garlic minced
- ¼ cup fresh parsley finely chopped
- ¼ cup grated Parmesan
- ½ cup almond flour
- 1 tsp onion powder
- Kosher salt to taste
- Black pepper to taste
For the mushroom marsala sauce
- 2 tbsp olive oil
- 16 ounces mushrooms sliced
- 1 tsp arrowroot powder or flour
- 1 cup marsala wine
- ¼ cup chicken stock
- 1 tbsp plain Greek yogurt
And for serving, optional
- 12 ounces green beans optional
- 16 ounces store-bought mashed potatoes optional
How to Make Chicken Marsala Meatballs
This process for cooking these meatballs is less messy because they are baked! That's right! This recipe skips all the oil. Combine the meatball ingredients in a large bowl and mix together gently, using clean hands. Bake them for a bit and while that's going on, put together the mushroom marsala sauce. That's not difficult at all, as it just involves cooking the mushrooms down a bit, simmering them in chicken stock and marsala wine, and then thickening it with plain Greek yogurt. Once the sauce is finished you can steam up some green beans and reheat some store-bought mashed potatoes (or make them from scratch if desired).
Storing and Serving Chicken Marsala Meatballs
![chicken marsala meatballs meal prep](https://mealpreponfleek.com/wp-content/uploads/2023/06/chickenmarsalameatballsmealprep-jpg.webp)
Once this is all prepped, simply store them in airtight containers along with the sides. This recipe will keep for 4 to 5 days. Reheat in the microwave, the stovetop, or in a low oven (cover everything loosely with foil so it doesn't dry out).
This is pretty much a complete meal as we've written the recipe. However! You can make it with pasta instead of mashed potatoes, or even rice. Green beans are awesome, sure, but try broccoli if you want. And if you're not avoiding bread, a nice hunk of crusty bread would be so so good with this dish. (So would a green salad, but we're always about a good green salad around here!)
How to Customize Chicken Marsala Meatballs
Feel free to use ground turkey instead of chicken, if you want. It will taste similar but not the same. You can also use regular flour instead of almond flour, and cornstarch instead of arrowroot powder, if need be.
If you want to stretch out these servings, you can serve fewer meatballs per person, or even double the recipe and freeze half of them, which is always a meal prep winner!
MORE MEATBALL RECIPES YOU WILL LOVE!
- Greek Meatballs
- Spicy Meatball and Mashed Potato Meal Prep
- Taco Meatballs
- Keto Bacon Sausage Meatballs
![chicken marsala meatballs meal prep](https://mealpreponfleek.com/wp-content/uploads/2023/06/Chicken-Marsala-Meatballs-jpg.webp)
Ingredients
For the meatballs
- 1 ½ pounds ground chicken
- 2 cloves garlic minced
- ¼ cup fresh parsley finely chopped
- ¼ cup grated Parmesan
- ½ cup almond flour
- 1 teaspoon onion powder
- Kosher salt to taste
- Black pepper to taste
For the mushroom marsala sauce
- 2 tablespoon olive oil
- 16 ounces mushrooms sliced
- 1 tsp arrowroot powder or flour
- 1 cup marsala wine
- ¼ cup chicken stock
- 1 tablespoon plain Greek yogurt
For serving, optional
- 12 ounces green beans optional
- 16 ounces store-bought mashed potatoes optional
Instructions
For the meatballs
- Preheat oven to 425 F.
- Combine all ingredients in a bowl and mix gently. Use a cookie scoop or tablespoon scoop to roll into 1 ½-inch balls and place on a lightly oiled rimmed baking sheet.
- Transfer sheet to the oven and bake for 18 to 20 minutes until nicely browned, flipping halfway.
For the mushroom marsala sauce
- Heat olive oil over high heat. Add the mushrooms and sauté for 5 minutes; add in the arrowroot powder or flour and mix well to coat the mushrooms.
- Add in the marsala wine and chicken stock. Add the Greek yogurt and season to taste; stir well and let simmer for an additional 5 minutes.
- Divide the mashed potatoes and green beans (if using) into 4 meal prep containers. Place 4 meatballs into each container and spoon over the mushroom marsala sauce.
Video
Nutrition
Meal Prep Menu 2023: Week 46
20 On-The-Go Snacks for 2024
You're busy and always on the go, between work, the gym, kids' sports, family outings, and more! We get it, and are right there with you! If these activities are keeping you from eating healthy, saving money, and saving stress, we are here to help. We have put together a list of 20 super easy on-the-go snacks for you and your family to enjoy on the go. You can even enjoy these casually at home, in a lunch box, or at work.
Mint Chocolate Energy Bites
If you love Thin Mints Girl Scout cookies then you will love these Mint Chocolate Energy Bites for a super fast and healthy snack!
(Carbs: 11g - Protein: 3g - Fat: 5g)
![Mint Chocolate Energy Bites recipe](https://mealpreponfleek.com/wp-content/uploads/2017/09/Mint_Chocolate_Energy_Bites1-535x800.jpg)
Keto Cracker Snack Box
These easy keto crackers are made with just 4 ingredients and take about 5 minutes to prepare and put in the oven. Watch them closely as almond flour burns faster than wheat flour. Serve these crackers with cheese and veggies or nuts for a healthy on-the-go keto snack or light meal.
(Carbs: 11g - Protein: 14g - Fat: 35g)
![Keto Cracker Snack Boxes](https://mealpreponfleek.com/wp-content/uploads/2018/11/Easy-Keto-Crackers-777x431.jpg)
10-Minute Raw Vegan Brownies
A chocoholic’s dream! These raw vegan brownies take only 10 minutes to make. A date sweetened brownie base is topped with a rich chocolate layer and topped with crunchy cocoa nibs. To keep these raw, use a raw cocoa powder and omit the chocolate layer on top.
(Carbs: 43g - Protein: 6g - Fat: 19g)
![10 Minute Raw Vegan Brownies](https://mealpreponfleek.com/wp-content/uploads/2018/02/6O0A9608-533x800.jpg)
Nutty Peanut Butter Trail Mix Bars
Nutty Peanut Butter Trail Mix Bars are a combination of high-protein peanut butter, dried fruit, nuts, and seeds. They are an easy, no-bake, gluten-free snack that is packed full of superfoods.
(Carbs: 36g - Protein: 15g - Fat: 19g)
![Nutty Peanut Butter Trail Mix Bars](https://mealpreponfleek.com/wp-content/uploads/2018/01/Nutty-Peanut-Butter-Trail-Mix-Bars_-7-584x800.jpg)
Zesty Gluten-Free Chex Mix
This crunchy snack mix is gluten-free with zesty ranch flavor made from dried buttermilk, dill, and chives. Heart-healthy almonds add a dose of good-for-you fats that satiate.
(Carbs: 34g - Protein: 6g - Fat: 18g)
![Zesty Gluten-free Chex Mix](https://mealpreponfleek.com/wp-content/uploads/2021/11/Zesty-Gluten-Free-Chex-Mix-777x431-1.jpg)
Everything Bagel Cashews
If you love the flavor of an everything bagel but don’t want the heavy carb load, then these cashews are for you! Dried onion, sesame seeds, and poppy seeds create the nutty, herb flavor of the popular bagel, but on heart-healthy cashews. This is a travel-friendly snack that curbs hunger in a pinch.
(Carbs: 9g - Protein: 10g - Fat: 22g)
![Everything Bagel Cashews](https://mealpreponfleek.com/wp-content/uploads/2021/11/Everything-Bagel-Cashews-Process-600x800.jpg)
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.
(Carbs: 41g - Protein: 10g - Fat: 17g)
![Healthy Snack Box 777x431](https://mealpreponfleek.com/wp-content/uploads/2022/07/Healthy-Snack-Box-777x431-1.jpg)
Vegan Quinoa Oat Bars
These sweet and salty crunchy quinoa-oat bars are full of fiber, healthy fats, and protein for a vegan snack that satisfies. Enjoy them any time hunger strikes.
(Carbs: 43g - Protein: 9g - Fat: 11g)
![Vegan Quinoa-Oat Bars](https://mealpreponfleek.com/wp-content/uploads/2021/11/Vegan-Quinoa-Oat-Bars-Plated-2-600x800.jpg)
Snickers Protein Bars
Get your sweet fix without all the sugar! These gluten-free, vegan protein bars contain less sugar and more protein than a typical candy bar for a hunger-curbing snack with zero guilt.
(Carbs: 37g - Protein: 17g - Fat: 13g)
![Vegan Snickers Protein Bars](https://mealpreponfleek.com/wp-content/uploads/2021/11/Vegan-Protein-Snickers-Bars-Process-2-600x800.jpg)
Candied Pecans
Step up your snack game with these candied pecans made with a combination of cinnamon, vanilla and a low glycemic combination of monk fruit and erythritol that is as sweet as sugar without spiking glucose. Served over protein-rich yogurt this snack will satisfy a sweet craving and curb hunger.
(Carbs: 8g - Protein: 14g - Fat: 16g)
![Candied Pecans](https://mealpreponfleek.com/wp-content/uploads/2021/07/Candied-Pecans-Process-600x800.jpg)
Air Fried Apple Chips
This festive autumn snack turns fresh apple slices into chips without any oil! The air fryer uses just enough heat and air to gently dehydrate slices, perfect for dipping in creamy honey-cinnamon fruit dip!
(Carbs: 30g - Protein: 3g - Fat: 5g)
![Air-Fried Apple Chips](https://mealpreponfleek.com/wp-content/uploads/2020/10/Air-Fried-Apple-Chips-777x431-1.jpg)
Low-Carb Pecan Bars
Indulge your sweet tooth with these low-carb pecan pie bars. They’re the perfect holiday dessert that is festive without the sugar spike of traditional high-glycemic recipes. A combination of organic monk fruit and erythritol sweetens the crust and pecan filling for a guilt-free treat!
(Carbs: 13g - Protein: 6g - Fat: 28g)
![Low Carb Pecan Pie Bars](https://mealpreponfleek.com/wp-content/uploads/2020/09/Low-Carb-Pecan-Bars-Additional-Image-1-600x800.jpg)
Pretzel Bites
These gluten-free pretzel bites are the perfect serving for a carb fix any time of day, complete with tangy cheddar sauce for dipping.
(Carbs: 37g - Protein: 10g - Fat: 12g)
![Pretzel Bites](https://mealpreponfleek.com/wp-content/uploads/2019/12/Pretzel-Bites-Process-2-601x800.jpg)
Air Fryer Cinnamon Sugar Chickpeas
These crispy air-fried cinnamon-sugar chickpeas are made with minimal oil and ready to eat in under 30 minutes. Once cooked they are paired with cheese, jerky and raw almonds to create a salty-sweet snack box curbs that satisfies!
(Carbs: 27g - Protein: 20g - Fat: 11g)
![Air Fryer Cinnamon Sugar Chickpeas](https://mealpreponfleek.com/wp-content/uploads/2019/11/Air-Fryer-Cinnamon-Sugar-Chickpeas-Process-2-601x800.jpg)
Vegan Blueberry Breakfast Bars
This vegan breakfast bar is low in sugar with hearty oats adding plenty of fiber to start the day off right. Real blueberries fill the center adding antioxidants and fruity flavor.
(Carbs: 82g - Protein: 8g - Fat: 29g)
![Vegan Blueberry Breakfast Bars](https://mealpreponfleek.com/wp-content/uploads/2022/01/Vegan-Blueberry-Breakfast-Bars-Plated-1-600x800.jpg)
Almond Joy Cookies
A deliciously chewy cookie, modeled after famous chocolate, almond, and coconut candy bar. This keto version is easy to make and is an indulgent low-carb snack!
(Carbs: 11g - Protein: 6g - Fat: 27g)
![Keto Almond Joy Cookies](https://mealpreponfleek.com/wp-content/uploads/2018/06/6O0A9022-533x800.jpg)
Gluten-Free Apple Pie Bars
These apple pie bars are a decadent yet healthy snack or dessert without any refined sugar and zero gluten, perfect for a low glycemic diet.
(Carbs: 40g - Protein: 6g - Fat: 7g)
![](https://mealpreponfleek.com/wp-content/uploads/2022/07/Apple-Pie-Bars-Additional-Image-1-600x800.jpg)
Protein Cheerio Trail Mix
Your kids go wild for this one! It’s super simple to make and you’ll be obsessed with the flavor.
(Carbs: 46g - Protein: 11g - Fat: 25g)
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-78.png)
Rosemary Roasted Chickpeas
These sweet, but not sticky chickpeas boast fresh rosemary and cayenne pepper.
(Carbs: 14g - Protein: 4g - Fat: 6g)
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-79.png)
Chocolate Peanut Butter Granola Bar
Instead of snagging a box of the preservative- and sugar-filled chocolate-peanut butter bars off the supermarket shelf, try making homemade granola bars. Wheat germ, chia seeds, and oats boost the fiber and protein content in these healthy snack bars.
(Carbs: 23g - Protein: 4g - Fat: 5g)
![](https://mealpreponfleek.com/wp-content/uploads/2023/05/image-80-484x800.png)
Spicy Turkey Meatballs and Rice
These spicy turkey meatballs and rice bowls are a perfect lunch or dinner meal prep! They are just the right amount of yummy and spicy.
![](https://www.mealprepmondays.com/wp-content/uploads/2022/06/Chicken-Meatballs-with-Rice-ing-1024x576.jpg)
![](https://mealpreponfleek.com/wp-content/uploads/2022/10/Chicken-Meatballs-and-Rice-Fin.jpg)
Ingredients
- 1 lbs Ground turkey
- 4 cups white rice
- ½ cup Shredded cheese
- 1 ea bouillon cube
- 1 tablespoon minced garlic
- 1 tablespoon sriracha
- Black pepper
- 1 tablespoon red pepper
- 1 teaspoon Italian seasoning
- ½ cup Chicken broth
Instructions
- Mix together the turkey, shredded cheese, garlic, bouillon cube, Italian seasoning, pepper.
- Form into 8 meatballs on a separate plate.
- In a saucepan, heat 2 tablespoon butter and cook the meatballs on medium heat for 15 minutes or until cooked through.
- Add in ½ cup of chicken broth, and sriracha (to taste) I did about 1.5 tbsp.
- Let simmer for 2-3 more minutes.
- Cook your favorite rice and add it into four separate containers. I used Minute Rice cups.
- Distribute 3 meatballs per container and drizzle with the leftover sauce from the pan.
Nutrition
![](https://www.mealprepmondays.com/wp-content/uploads/2022/06/Chicken-Meatballs-and-Rice-Fin-2-576x1024.jpg)
24 Best High Protein Dinner Meal Prep Recipes for 2024
Diets with dinners rich in protein have many significant benefits including making us feel full throughout the night and to help fight off late night sweet-and-carby cravings. Protein also helps muscles, bones, organs, blood, hair, nails, and more as a fundamental macronutrient. We put together our favorite top-23 high protein dinner meal prep recipes. Significant protein, deliciousness, and meal prep capacity were all taken into consider. We hope you enjoy them as much as we do!
Sheet Pan Chipotle Eye Round Roast
Protein 45 grams – Carbohydrates 14 grams – Fat 14 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/1710_Sheet-Pan-Chipotle-Eye-Round-Roast_003-534x800-1.jpg)
Crockpot Beef with Sugar Snap Peas
Calories: 573kcal | Carbohydrates: 28g | Protein: 48g | Fat: 30g
![crockpot beef with sugar snap peas](https://mealpreponfleek.com/wp-content/uploads/2023/04/Crockpot-Beef-with-Sugar-Snap-Peas-jpg.webp)
Protein 35 grams – Carbohydrates 31 grams – Fat 21 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/chili-img3-533x800-1.jpg)
Grilled Steak & Garlic Potatoes
Protein 27 grams – Carbohydrates 31 grams – Fat 29 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/steak-img2-533x800-2.jpg)
Jalapeno Sliders with Sweet Potato Buns
Protein 48 grams – Carbohydrates 21 grams – Fat 23 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/jalapeno-burger-img2-533x800-1.jpg)
Protein 27 grams – Carbohydrates 11 grams – Fat 20 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/beef-broccoli-img3-533x800-1.jpg)
Protein 36 grams – Carbohydrates 25 grams – Fat 16 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/One-Pan-Paleo-Beef-Stroganoff-1-1-530x800-1.jpg)
Protein 24 grams – Carbohydrates 12 grams – Fat 18 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/3-Ingredient-Chili_-4-530x800-1.jpg)
Protein 31 grams – Carbohydrates 27 grams – Fat 14 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/beef-ragu-img2-533x800-1.jpg)
Protein 51 grams – Carbohydrates 65 grams – Fat 19 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/paleo-orange-chicken-with-cauliflower-rice-533x800-1.jpg)
Carrot Meatballs Mint Cauliflower
Protein 28 grams – Carbohydrates 8 grams – Fat 15 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/carrot-meatballs-img1-533x800-1.jpg)
Thai Almond Butter Turkey Meatballs
Protein 36 grams – Carbohydrates 10 grams – Fat 19 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/1712_Paleo-Thai-Almond-Butter-Turkey-Meatballs_004-534x800-1.jpg)
Salmon and Asparagus in a Garlic Butter Sauce
Protein 42 grams – Carbohydrates 25 grams – Fat 39 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/salmon-and-asparagus-meal-prep-recipe-idea-800x533.jpg)
Spinach & Feta Turkey Meatballs with Herbed Quinoa
Protein 32 grams – Carbohydrates 29 grams – Fat 17 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Turkey-Meatball-800x800.jpg)
Protein 29 grams – Carbohydrates 29 grams – Fat 11 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/meal-prep-burrito-bowls-2-704x800.jpg)
Protein 53 grams – Carbohydrates 29 grams – Fat 13 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/healthy-chicken-fajitas-meal-prep-5-534x800.jpg)
Mediterranean Chicken Meal Prep
Protein 41 grams – Carbohydrates 50 grams – Fat 4 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Mediterranean-Chicken-640x800.jpg)
Protein 32 grams – Carbohydrates 44 grams – Fat 7 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/KBBQ-Bowl.jpg)
15-minute Spicy Chicken and Chickpeas
Protein 35 grams – Carbohydrates 14 grams – Fat 8 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Chicken-Chickpeas-534x800.jpg)
Protein 44 grams – Carbohydrates 38 grams – Fat 21 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/chicken-tostadas-IMG_9354-1024x1024-1-800x800.jpg)
Protein 54 grams – Carbohydrates 29 grams – Fat 36 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/chicken-tostadas-IMG_9354-1024x1024-2-800x800.jpg)
Protein 50 grams – Carbohydrates 22 grams – Fat 4 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Spicy-Chicken.jpg)
Asian Peanut Butter Sesame Chicken
Protein 40 grams – Carbohydrates 39 grams – Fat 20 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Peanut-butter-chicken-1800-1200-800x533.jpg)
Protein 31 grams – Carbohydrates 52 grams – Fat 7 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Chicken-Chorizo-800x448.jpg)
24 Best Pasta Meal Prep Recipes for 2024
Great pasta recipes are a must-have, especially for families looking to switch up their meal prepping recipes. There's nothing like a deliciously creamy, yet tangy, sauce on a bed of pasta, hot and fresh off the stove. Covered with cheeses, filled with spices, rich aromas, and savory flavors. There are a ton of ways to prepare pasta! We searched far and wide, and collected our favorite 23 pasta meal prep recipes.
Tasty Pasta Meal Prep Recipes
Crockpot Mississippi chicken Thighs with Pasta
Protein 29 grams – Carbohydrates 56 grams – Fat 22 grams
![](https://mealpreponfleek.com/wp-content/uploads/2023/07/Crockpot-Mississippi-Chicken-Thighs-with-Noodles-2-jpg.webp)
Roasted Pepper and Parmesan Quinoa Pasta
Protein 36 grams – Carbohydrates 63 grams – Fat 29 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Roasted-Pepper-and-Parmesan-Quinoa-Pasta.jpg)
Slow Cooker Beef Ragu Pasta
Protein 40 grams – Carbohydrates 44 grams – Fat 12 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/1710_Slow-Cooker-Beef-Ragu_004-534x800-1.jpg)
Beef Lasagna Casserole
Protein 48 grams – Carbohydrates 58 grams – Fat 26 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/GFBeefLasagnaCasserole_5-768x1152-1-533x800.jpg)
One Pan Baked Pasta Primavera
Protein 24 grams – Carbohydrates 53 grams – Fat 27 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/One-Pan-Baked-Pasta-Primavera-Multi-Container-600x800-1.jpg)
Caprese Pesto Sausage Pasta
Protein 33 grams – Carbohydrates 49 grams – Fat 34 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Al-Fresco-Sausage-Caprese-Pasta-676-1-768x1127-1-545x800.jpg)
Italian Sausage Pasta Salad
Protein 37 grams – Carbohydrates 40 grams – Fat 31 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Italian-Sausage-Pasta-Salad-Meal-Prep-497-584x800-1.jpg)
Vegan Arugula Pesto Pasta
Protein 28 grams – Carbohydrates 62 grams – Fat 34 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/vegan-pasta-4-533x800-1.jpg)
Chicken Penne with Asparagus and Pistachios
Protein 52 grams – Carbohydrates 69 grams – Fat 21 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/1_ChickenPenneAsparagusPasta_FourContainers_Cropped-768x1152-1-533x800.jpg)
One Pan Mushroom Tetrazzini
Protein 24 grams – Carbohydrates 58 grams – Fat 30 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/MushroomTetrazzini-57-534x800.jpg)
Creamy Cajun Chicken Pasta
Protein 38 grams – Carbohydrates 71 grams – Fat 9 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Cajun-Chicken-Pasta-800x448.jpg)
Creamy Tuscan Chicken Pasta
Protein 27 grams – Carbohydrates 36 grams – Fat 13 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Tuscan-chicken-pasta-8-868x1024-1-678x800.jpg)
Spaghetti and Meatballs Meal Prep
Protein 37 grams – Carbohydrates 44 grams – Fat 9 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Spaghetti-Meatball-Meal-Prep-Emyogifit.jpg)
Instant Pot Spaghetti
Protein 36 grams – Carbohydrates 51 grams – Fat 8 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/instant-pot-spaghetti-10-1396x2048-1-545x800.jpg)
Chicken Penne Pasta
Protein 32 grams – Carbohydrates 52 grams – Fat 12 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/One-Pot-Chicken-Penne-1-768x1152-1-533x800.jpg)
Mediterranean Penne Pasta Salad
Protein 19 grams – Carbohydrates 78 grams – Fat 23 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/mediterranean-penne-pasta-salad-2-533x800.jpg)
Penne Pasta with Sausage and Greens
Protein 19 grams – Carbohydrates 52 grams – Fat 17 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Penne-Pasta-Sausage.jpg)
Baked Penne with Roasted Vegetables
Protein 19 grams – Carbohydrates 43 grams – Fat 11 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/vegetarian-baked-penne-1-800x533.jpg)
Asian Noodle Bowls
Protein 11 grams – Carbohydrates 37 grams – Fat 12 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/asian-noodle-bowls-800x327.jpg)
Skillet Lo Mein
Protein 8 grams – Carbohydrates 49 grams – Fat 2 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/lo-mein-square.jpg)
Soy Honey Noodle Salad
Protein 23 grams – Carbohydrates 72 grams – Fat 9 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/soy-honey-noodle-salad-meal-prep-3-534x800.jpg)
One Pot Veggie Pasta
Protein 19 grams – Carbohydrates 65 grams – Fat 15 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/One-Pot-Pasta.jpg)
Pasta with Bacon and Peas
Protein 22 grams – Carbohydrates 67 grams – Fat 26 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Pasta-Bacon-Peas.jpg)
Pesto Chicken Pasta
Protein 48 grams – Carbohydrates 36 grams – Fat 39 grams
![](https://mealpreponfleek.com/wp-content/uploads/2022/11/Pesto-Chicken-Pasta-Tasty-Co-800x750.jpg)
![](https://mealpreponfleek.com/wp-content/uploads/2023/03/23-Best-Pasta-Meal-Prep-Recipes-533x800.jpg)
15 Meal Prep Hacks to Save Time
Meal Prep Hacks to Save Time! They also save you STRESS! And make life a lot easier.
There are many ways to save time, money, and stress in your meal-prepping journey. In fact, most people get into meal prepping for that very reason. The importance of saving time while meal prepping is that you can have your meals ready faster, giving you the time to do other things you'd perhaps rather be doing, other than cooking for the week. These 15 meal prep hacks will save you time in the kitchen so you can spend more time enjoying your meals (and doing other things!) with your loved ones!
Cook Rice Ahead
Rice usually takes around 15 to 20 minutes to cook, and can keep warm for much longer. Whether cooking rice on a stovetop or in a particular cooker, e.g. rice cooker or Instant Pot, having it prepared prior to the completion of the main dish is a time saver. In American cooking, rice is quite often a low priority since it is not as commonly eaten as in many other parts of the world, so it is forgotten until the main dish is almost finished cooking. In addition to cooking rice ahead, cooked rice can be stored in the refrigerator for a few days for additional meals. What is not eaten in those 3-5 days, can be stored in the freezer for up to 6 months for additional time savings later.
Chopped Onions
So many dishes call for chopped onions that companies started selling pre-chopped onions in the freezer section of grocery stores. You can do this at home for a fraction of the cost while ensuring quality freshness. If you are going to be chopping onions for a dish, buy the onions in bulk to save money, and go ahead and chop extra for keeping in your freezer. If you have a chopping gadget or machine in your kitchen for chopping vegetables, fruits, and onions, it can save even more time.
Frozen Vegetables
If you are also chopping vegetables such as carrots, green beans, garlic, broccoli, cauliflower, bell peppers, or potatoes, you can always make extra and store them in your freezer for up to 6 months. It’s always beneficial to have vegetables already chopped and ready to cook, and it saves you all of the time chopping them later.
Of course, you can opt for the frozen variety from the grocery store, but if you're buying veggies in season and chopping and freezing them, you'll save both time and money.
Instant Pot
You may have noticed throughout our website and our posts, we mention this magical pressure cooker over and over. There are good reasons for this. An instant pot can replace 6 or more of your kitchen gadgets in one easy-to-use device. Your instant pot can be a pressure cooker, slow cooker, rice cooker, yogurt maker, saute pan, steamer, and more. This can help make space by eliminating the slow cooker, yogurt maker, rice maker, and pressure cooker since it is all in one convenient device. They are low-maintenance, quick and easy to clean, and a huge time saver for cooking and cleaning.
Read More: 20 Instant Pot Meal Prep Recipes
Containers
Having proper containers for your refrigerator, freezer, and pantry is extremely important for your meal-prepping needs. Some people prefer glass over plastic, whichever you decide to use be sure they are safe for the freezer, microwave, and dishwasher. It is also a good idea to make sure they are BPA-free plastics and lead-free glass, and either choice has an airtight lid.
Read More: Best Meal Prep Containers
Shortcuts
Sometimes we are in a rush and cannot wait for a whole chicken to be cooked. In cases like this, you can go with a store-bought rotisserie chicken for $10 or less. This will help you save some time when it is necessary. (It also gives you more than one meal!) Another shortcut idea involves using frozen pizza dough you can thaw for making things like bread, pizza, calzones, garlic bread, and so forth. Buying something prepared is definitely a meal prep hack to save time, even if it's just one component of a dish.
Labels
Making labels does not have to be expensive. You can use masking tape or freezer tape, and a Sharpie, instead of buying specially made labels. If you are feeling extra fancy, you can buy them. Labels are a huge help because they take the guesswork out of what's in your freezer. Indicate what the contents are, the date you froze it, and the amount, if relevant. You can even use the permanent marker on your packaged foods by dating when they are opened to keep an eye out for expired things such as spices, rice, sauces, dressing, etc. When you are able to track the expiration dates of your food, you save yourself time, money, and stress.
Weekly Planning
Plan your meals for the week so you can best prepare for them. You may realize you do not have everything you need for the dishes you want and will have to strategize or go to the grocery store. By preparing ahead of time you save yourself time, money, and frustration later. You can simply use your phone’s calendar, Google Calendar, or write down your meal-prepped meals on paper or a physical calendar.
Read More: Meal Plan Like a Boss: The Ultimate How-To Guide
One-Pan or Sheet Meals
Cooking an entire meal on one pan in the oven is a fantastic way to save time. You can put your chicken, beef, or pork in the same pan as your chopped vegetables and put it in the oven to cook together. This makes cleaning easier, which also saves time. We have a ton of one-pan, or sheet, meals available for you and your family to enjoy!
Read More: 23 Sheet Pan Meals for 2023
Freezer Bags
Freezer bags are a staple to any good meal prep regimen. They are conveniently foldable, compact, and airtight. All of these qualities keep food fresh and safe from freezer burn. You can store sauces, chopped raw vegetables, uncooked meats, nuts, spices, and more in freezer bags. These are great time savers. They also save space, because you can stack them vertically or pile them horizontally in your freezer.
Mason Jars
Mason jars are super handy when it comes to storing food for long or short periods of time. You can learn to can food, or you can use them for meal storage throughout the week. Overnight oats, salads, and ready-to-blend smoothies are great ideas for glass jars. They're awesome for soup, too.
Portion Control
Knowing how much food you need to make ahead of time will help you save time and money later. This will also help you make the right size portions for each meal. It’s totally normal to make something super delicious that you feel the urge to eat a couple of portions at once, and sometimes that may be okay, but overall if you want to save time and money (and your waistline) it is better to be strict with your portions and plan ahead. If you know your homemade lasagna is your family’s favorite, and seconds are a part of the territory, plan ahead by making enough to last those few meals for the week.
Air Fryer
With an air fryer, you can “fry” foods much faster than putting them in the oven. You can also warm dishes up, and cook new dishes in the air fryer with amazing speed. They are low-maintenance and easy to clean. They save tons of time heating up fries, tater tots, potatoes, and other vegetables. We love air fryers and if you don't have one, here's a guide to air fryers that might be helpful!
Peeler
Get a good peeler that makes peeling and thin slices easier to make than just cutting with a knife. There are different types of peelers on the market, including horizontal blades and vertical blades. Be sure to get the one that best suits your needs. Peelers are a great way to save time and energy. If you have a compost pile, you can save the discarded pieces for your garden’s compost.
Sharp Knife
Having a sharp knife can help with meal prepping by cutting things faster, more easily, and safely. Most knife accidents happen with dull knives as opposed to sharp ones. This feels counterintuitive, but it's true because a dull knife requires more force, which increases the risk of slipping. Besides, every kitchen needs a good knife, but you don't need to spend hundreds of dollars for a good one. Get a knife that is sharp, and keep a sharpener (sometimes called a steel) around to maintain its edge. Be sure it is stainless steel, the blade goes down to the bottom of the hilt, and is a good size for your hand; a lot of the selection process is based on feel.