NOTE: These menus are designed to give you meal ideas, not to tell 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.
This week's recipes:
Low Carb Meal Prep: Shrimp, Veggies, and Cauliflower Rice
If you're looking for a delicious, low carb meal prep recipe that's easy to make and bursting with flavor, look no further! This Shrimp, Veggies, & Cauliflower Rice dish is the perfect choice for anyone aiming to eat healthier without sacrificing taste. Packed with protein from the shrimp, vitamins from a variety of veggies, and fiber from the cauliflower rice, this meal prep is sure to keep you satisfied and on track with your dietary goals.
Ingredients:
- 1 large head of cauliflower, quartered
- 1 tablespoon extra virgin olive oil
- 2 tablespoon Liquid Aminos (or low-sodium soy sauce)
- 1 lb shrimp, peeled and chopped
- 1 ½ teaspoon salt
- 2 cups mixed chopped veggies (fresh or frozen)
- Cooking spray (olive or coconut oil)
Instructions:
- Prepare the Cauliflower Rice:
- Take each quarter of the cauliflower head and use a cheese grater to create small, rice-like pieces. This is your cauliflower "rice." Transfer it to a bowl and set aside.
- Cook the Cauliflower Rice:
- Preheat a large, deep non-stick pan over medium heat. Spray the pan with cooking spray to prevent sticking.
- Add the cauliflower rice to the pan and cook for 3-4 minutes, stirring frequently, until it becomes slightly golden. Be careful not to let it burn.
- In the last minute of cooking, add ½ teaspoon salt and 2 tablespoon of Liquid Aminos to the cauliflower rice. Stir well to combine. Once cooked, transfer the cauliflower rice to a bowl and set aside.
- Cook the Shrimp:
- Return the skillet to medium heat and add the olive oil, swirling to coat the bottom of the pan.
- Add the chopped shrimp and cook for about 2 minutes on each side, until the shrimp turns pink and opaque.
- Add the Vegetables:
- Increase the heat to medium-high and add the mixed chopped veggies to the shrimp. If you're using frozen veggies, this will warm them up nicely.
- Reduce the heat to low, cover the skillet, and let the mixture simmer for about 6 minutes, allowing the flavors to meld together.
- Combine and Serve:
- Remove the skillet from the heat and stir in the cauliflower rice. Mix everything together so the flavors are evenly distributed.
- Serve your shrimp, veggies, and cauliflower rice meal prep with fresh cabbage leaves or enjoy it on its own for a satisfying low-carb meal.
How to Store:
- Divide the shrimp, veggies, and cauliflower rice evenly among your meal prep containers. Seal the containers tightly with lids.
- Store the containers in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for a week of lunches or dinners.
How to Reheat:
- To reheat, simply microwave each portion for 1-2 minutes or until warmed through. You can also reheat the meal in a skillet over medium heat, stirring occasionally until hot. If reheating from frozen, allow the meal to thaw in the refrigerator overnight before reheating.
This Low Carb Shrimp, Veggies, & Cauliflower Rice meal prep is an easy and tasty way to keep your meals healthy and delicious. With a perfect blend of protein, veggies, and low-carb cauliflower rice, this dish is perfect for anyone following a low-carb or keto lifestyle. Whether you're prepping for the week ahead or looking for a quick dinner option, this recipe is a must-try!
Do you have a favorite cauliflower rice meal prep recipe? Share it with us in the comments below! We'd love to hear your tips and tricks for making low-carb meal prep easy and delicious. And don't forget to follow us for more healthy meal prep ideas that will keep you feeling great!
Pot Roast with Au Jus
Thank you to The Kansas Beef Council for sponsoring this Pot Roast with Au Jus recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
You're sure to enjoy this no-fuss, easy fall-apart, melt in your mouth pot roast that is made right in your slow cooker! It's a balanced meal that is also a Whole30 compliant take on the classic comfort food we all know and love with a dreamy Au Jus to finish it off - slow-cooker pot roast!
Who doesn't love a good comfort meal? Pot roast certainly ranks in the top 5 ultimate comfort recipes in our book! Why? Not only is it super easy, especially when made in your slow cooker, but it requires minimal ingredients. It can also feed a large crowd, is packed full of flavor from the tender chuck roast, and it has a massive punch of protein in every serving.
Nutrients
Not only does beef provide approximately 51% of your DV of protein, but it all has 9 other essential nutrients. These include Iron, Zinc, Selenium, Vitamin B6, Niacin, Riboflavin, Vitamin B12, Choline, and Phosphorus. Now, you're probably thinking, "Huh?" I don't even know what these are. But, to make it simple, these 9 essential nutrients are involved in essential processes such as tissue growth, energy production, immune system function, and nutrient absorption.
Naturally Raised vs. Certified Organic
Some people live and die by only eating organic beef, and that's ok. But, if your budget doesn't allow for purchasing organic beef, do not fret! Naturally raised beef is also an excellent choice. Naturally Raised means the cattle never receive any antibiotics or growth-promoting hormones, may feed on either grass- or grain-finished and may spend time in a feed-yard.
Certified Organic beef cattle never receive any antibiotics or growth-promoting hormones, may be either grass- or grain-finished, and may spend time in a feed-yard. However, the grain fed to the cattle must be certified organic. So, as you can see, there really isn't a huge difference!
Grass-Finished/Grass-Fed vs. Grain-Finished
You have probably seen someone on social media talk about how grass-finished/grass-fed is better than grain-finished. But is that really the case? That is a decision that only you, the consumer, can make. But, we are here to share the differences so that you can make the best decision for you.
Grain-Finished Beef:
Grain-finished beef is what you find at the majority of retail meat counters or grocery stores and most beef is raised this way but does not have any additional labeling. Here are some things you may not know about grain-finished or "conventionally raised" beef.
- Spend most of their lives eating grass
- Spend 4-6 months at a feed yard eating a balanced diet that has been developed by an animal nutritionist. *less than 11% of their lifetime feed is grain.
- May or may not be given FDA approved antibiotics to treat, prevent or control disease
No matter the label, all beef at the grocery store is inspected for safety by USDA and is nutritious and wholesome to eat.
Grass-Finished Beef:
- Spend their whole lives eating grass
- May also eat grass, hay, or forage at a feedyard
- May or may not be given FDA approved antibiotics to treat, prevent or control disease
Most importantly, there's always a nutritious and delicious beef option for you, no matter what your budget or preferences are. All beef is wholesome and provides an authentic source of 10 essential nutrients. Now that you have all of the facts, do you feel confident in making the best decision for you and your family when purchasing meat? GREAT! Let's start cooking now!
Pot Roast with Au Jus Ingredients:
- 1 lb. Beef Chuck Roast
- 1 lbs. Baby Potatoes
- 1 lb. Baby Carrots
- 1 lb. Pearl Onions (or 1 Large Yellow Onion, quartered)
- 2 cups Beef Broth (Whole30 approved)
- ½ cup Coconut Aminos
- 2 Tbsp. Avocado Oil
- 2 Tbsp. Fresh Rosemary
- 2 Tbsp. Fresh Italian Parsley
- 1.5 Tbsp. Fresh Thyme
- ½ Tbsp. Garlic Powder
- 2 tsp. Ground Black Pepper
- 1 tsp. Himalayan Pink Salt
The ingredients for this Pot Roast with Au Jus (made in the slow cooker) are simple. Of course, the star of the recipe is that gorgeous chuck roast!
All of your ingredients will go into your crockpot and then do their thing! No cooking is even required!
The end result is a very balanced meal prep full of protein, fiber-rich vegetables and natural fats in the chuck roast. This meal prep combo has the ultimate balance of macronutrients.
Visit www.BeefItsWhatsForDinner.com for more recipes and easy meal prep inspiration!
More Pot Roast / Chuck Roast Recipe Ideas
- A Crockpot Roast Meal Prep To Make Your Week Easy!
- Slow Cooker Asian Pot Roast Meal Prep
- Sheet Pan Chipotle Eye Round Roast Meal Prep
- Instant Pot Roast with Mashed Potatoes
Servings: 4 meals
Calories: 516kcal
Equipment
- Instant Pot or slow cooker
Ingredients
- 1 lb. Beef Chuck Roast
- 1 lbs. Baby Potatoes
- 1 lb. Baby Carrots
- 1 lb. Pearl Onions or 1 Large Yellow Onion, quartered
- 2 cups Beef Broth Whole30 approved
- ½ cup Coconut Aminos
- 2 Tbsp. Avocado Oil
- 2 Tbsp. Fresh Rosemary
- 2 Tbsp. Fresh Italian Parsley
- 1.5 Tbsp. Fresh Thyme
- ½ Tbsp. Garlic Powder
- 2 tsp. Ground Black Pepper
- 1 tsp. Himalayan Pink Salt
Instructions
- Heat a skillet over medium-high heat, once heated add avocado oil.
- Next, pat dry chuck roast and place in prepped skillet (don't move/reposition once it's placed). Let sear ~3 minutes on each side until browned all over. Remove meat from skillet and set aside, keeping skillet over heat.
- Next, add carrots and onions to skillet. Let sauté ~3 minutes then remove from heat.
- To a slow cooker, add all ingredients except for seared chuck roast. Stir to combine.
- Now, nestle seared chuck roast into center of veggies/broth mixture and cover with lid. Set slow cooker on "low" and let slow cook 6 hours or until meat is tender and shreds easily.
- Serve, store, and enjoy!
Nutrition
Calories: 516kcal | Carbohydrates: 42.3g | Protein: 27.3g | Fat: 26.5g | Fiber: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
21 Soup and Stew Meal Prep Recipes for Fall and Winter
There is something so perfect about a warm bowl of soup or stew in the late months of the year. Even in California, as the days start to wane and the breeze cools, we're dreaming of hearty bowls of goodness throughout the day. And did you know that you can meal prep soup? As long as you have containers that are reliable enough for transporting liquids, these soul-warming favorites can be taken off the special occasion shelf and added to your regular meal prep rotation. We ladled our way through the internet to find 15 fall and winter soup and stew meal prep recipes, and we hope you love them as much as we do!
These days, soups and stews are no longer just depressingly watery Cream of Mushroom or what-is-that-floating-chunk Minestrone. We wanted to make sure to bring you a few classics, of course, but mostly elevated soup and stew recipes. Not because there's anything wrong with Cream of Broccoli or Chicken Noodle, but because we know you want more than that. You're here to get hours back in your days with meal prepping, but we know you want it to be delicious and interesting, too. We tried to offer a range of prep methods (from slow cooker to spiralized) and to make sure there's an option for any diet, so there's something for everyone in this list!
We know you're already excited and ready to start enjoying these soups, but one more thing! Soups stand up very well to freezing, so consider making these in large batches and saving extra servings for later- up to three months! A freezer full of 15 different kinds of soup, all ready whenever you are throughout the winter? Yes, please! So say goodbye to the mid-week lunch and dinner blues. And speaking of lunch, in case you also work in an office that sometimes feels closer to the Arctic tundra than a downtown loft- these 15 fall and winter soup and stew meal prep recipes are here to help there, too
Enjoy!
21 Fall and Winter Soup and Stew Meal Prep Recipes
Smart points:
Green:8 Blue: 1 Purple: 2
Smart Points:
Green:1 Blue: 0 Purple: 0
Smart Points:
Green:4 Blue: 4 Purple: 4
Freezer Friendly Golden Lentil Soup
Smart Points:
Green:11 Blue: 9 Purple: 9
Smart Points:
Green:8 Blue: 8 Purple: 2
Smart Points:
Green:10 Blue: 10 Purple: 8
Smart Points:
Green:8 Blue: 8 Purple: 3
Smart Points:
Green:4 Blue: 4 Purple: 4
Smart Points:
Green:10 Blue: 1 Purple: 1
Smart Points:
Green:3 Blue: 1 Purple: 1
Smart Points:
Green:15 Blue: 15 Purple: 13
Smart Points:
Green:13 Blue: 11 Purple: 9
Smart Points:
Green:3 Blue: 3 Purple: 3
Smart Points:
Green:10 Blue: 10 Purple: 10
16. Ropa Vieja - Cuban Beef Stew
Smart Points:
Green:6 Blue: 6 Purple: 6
Smart Points:
Green:8 Blue: 3 Purple: 8
18. Red Lentil Soup
Smart Points:
Green:5 Blue: 1 Purple: 1
Smart Points:
Green:8 Blue: 8 Purple: 7
Smart Points:
Green:8 Blue: 8 Purple: 8
Instant Pot Roast with Mashed Potatoes
The perfect pot roast meal in 3, 2, 1... NOW!
Did someone say instant pot roast?! Wouldn't that be nice! Well, it would be and IS possible with our Instant Pot Roast with Mashed Potatoes gluten-free meal prep recipe!
With our Instant Pot Roast meal prep recipe, you will have a hearty dish in under two hours. Traditional pot roast recipes take at least four hours. The recipe is simple - throw everything in a slow-cooker and it will be done in time for dinner. But with an Instant Pot, pot roast is done a few hours sooner. And you can even make the mashed potatoes in the instant pot, so fewer dishes to wash. Instant Pot meals 2, other meals 0. AND this meal is Paleo friendly and Whole30 compliant. New score: 3-0.
So if you're looking for an easy twist on a comfort food classic, you've come to the right place.
Simple, delicious, and ready in just over an hour - you're going to love this instant pot roast complete with mashed potatoes!
How long will Instant Pot Roast with Mashed Potatoes last for?
Instant Pot Roast with Mashed Potatoes will last for 4 days in the refrigerator when properly stored. The best way to store this recipe is in a shallow, airtight container. You can also store the meal in separate containers or tightly wrap your pot roast in aluminum foil.
Can Instant Pot Roast with Mashed Potatoes be frozen?
Yes, you can freeze this belly-warming meal and enjoy it months later! Cooked pot roast maintains its flavor for up to 3 months in the freezer. The best way to store Instant Pot Roast with Mashed potatoes is to seal the roast in a heavy-duty freezer bag. You can also wrap it in foil and then store it in the bag. The same rule applies for the mashed potatoes, minus the foil of course. If you plan on freezing your mashed potatoes, add a little extra milk and butter. When the potatoes cool, put them in a freezer bag, label, and store. The potatoes will last for at least 2 months in the freezer.
Instant Pot Roast with Mashed Potatoes Ingredients:
Pot Roast
- 1 pound Chuck Roast
- 4 Sprigs Fresh Rosemary
- 4 Garlic Cloves, crushed
- 1 medium Yellow Onion (cut into chunks)
- 4 cups Carrots, cut into 2" pieces
- 1 cup Beef Broth
- ½ teaspoon Pink Himalayan Salt
- 2 teaspoons Ground Black Pepper
Mashed Potatoes
- 1 pound Yukon Gold Potatoes, quartered
- 1 cup Oat Milk (or coconut milk for whole30)
- 4 tablespoons Butter
- 1 teaspoon Pink Himalayan Salt
- 1 teaspoon Ground Black Pepper
- 2 Garlic Cloves, crushed
Gravy Slurry
- 2 teaspoons Arrowroot Powder
- 2 teaspoons water
How do you make Instant Pot Roast with Mashed Potatoes?
Easy! First up, the mashed potatoes. Cut and peel your potatoes. Place the potatoes in your Instant Pot. Add water until just covering the potatoes. Cover with the pot lid and pressure cook for 10 minutes. Strain and mash the potatoes. Then add oat milk, salt, pepper, and garlic cloves. The potatoes are already done! Pour them into another dish and set aside. Clean out your Instant Pot for round two!
Round two is the pot roast. Set your Instant Pot to "sauté mode (high)" and add olive oil. Add your chuck roast and sear each side. This should take about 2 minutes. Once the roast is seared, add beef broth, garlic cloves, and half of the prepared onion. Place rosemary sprigs on top of the roast, cover, and set to "pressure cook" mode for 1 hour and 30 minutes. When time is up, manually release the Instant Pot pressure.
Now, for the vegetables - the home stretch! Add carrots and remaining onion. Cover with lid and pressure cook for 1 minute. Remove the roast and veggies from the pot and discard rosemary sprigs. Place the food on a plate or dish. Get ready for the gravy, baby! Heat the roast's juices in "sauté mode." Combine arrowroot powder and water in a small bowl to make a slurry. Add your slurry to the heated juices in the Instant Pot and stir until thick. Turn off the heat. Transfer the gravy or leave it in the pot until cool.
There you go. One and done instant pot roast dinner (or lunch later)!
How to portion Instant Pot Roast with Mashed Potatoes?
Shred your pot roast with two forks. Grab 4 meal prep containers and 4 sauce cups. Put your mashed potatoes in the middle of the container and surround them with veggies and pot roast. Divvy up gravy in the sauce cups and squeeze one cup into the container between the roast and potatoes.
More Instant Pot meal prep recipes:
The Instant Pot is a meal prep live saver! Tell us what you think of this recipe and others.
- Instant Pot Cashew Chicken
- Instant Pot Minestrone Soup
- Instant Pot Beef BBQ Ribs
- Instant Pot Chicken Enchilada Soup
- Instant Pot Beef Barbacoa Meal Prep Bowls
- Instant Pot Ranch Chicken
- Instant Pot Moroccan Chicken Meal Prep
Still hungry? We've got plenty of Instant Pot meal prep recipes to go around! 20+ Meal Prep Instant Pot Recipes
Other tips for making Instant Pot Roast with Mashed Potatoes:
- Read our blog on optimal Instant Pot cooking Top 10 Instant Pot Mistakes - That You're Probably Making
- Try other cuts of beef for your Instant Pot Roast. Shoulder steak, boneless chuck roast, chuck shoulder pot roast, chuck seven-bone pot roast, or beef chuck arm.
- You can use half the amount of butter and use unsweetened almond milk in place of oat milk to reduce calories. Unless you plan on freezing your mashed potatoes.
- Let your roast marinate in a pot roast rub a few hours before cooking for extra bursts of flavor!
Need more Pot Roast / Chuck Roast Recipe Ideas?
- A Crockpot Roast Meal Prep To Make Your Week Easy!
- Slow Cooker Asian Pot Roast Meal Prep
- Sheet Pan Chipotle Eye Round Roast Meal Prep
- Pot Roast with Au Jus
Servings: 4 meals
Calories: 568kcal
Equipment
- Instant Pot
Ingredients
Pot Roast
- 1 pound Chuck Roast
- 4 Sprigs Fresh Rosemary
- 4 Garlic Cloves crushed
- 1 medium Yellow Onion cut into chunks
- 4 cups Carrots cut into 2" pieces
- 1 cup Beef Broth
- ½ teaspoon Pink Himalayan Salt
- 2 teaspoons Ground Black Pepper
Mashed Potatoes
- 1 pound Yukon Gold Potatoes quartered
- 1 cup Oat Milk
- 4 tablespoons Butter
- 1 teaspoon Pink Himalayan Salt
- 1 teaspoon Ground Black Pepper
- 2 Garlic Cloves crushed
Gravy Slurry
- 2 teaspoons Arrowroot Powder
- 2 teaspoons water
Instructions
- Place cut potatoes in Instant Pot an add water until just covering potatoes. Cover with lid and pressure cook for 10 minutes.
- Strain then mash potatoes and add remaining ingredients. Place mashed potatoes in another dish and set aside. Clean instant pot liner pot.
- Next, heat Instant Pot to sauté mode (high) then add olive oil.
- Add chuck roast and do not move it for 2 minutes (flipping to another side and repeating un-til all sides are seared).
- Add beef broth, garlic cloves, and half amount of prepared onion. Place rosemary sprigs on top of chuck roast, cover with lid and set to pressure cook mode for 1hour 30 minutes. Once finished, manually release pressure.
- Add prepared veggies, cover with lid, and pressure cook for 1 minute.
- Next, discard rosemary sprigs and remove veggies and chuck roast form Instant Pot. Then, using two forks, shred meat, set all aside.
- Heat remaining liquid on sauté mode. To a small bowl, combine arrowroot powder and water to make a slurry. Pour into remaining liquid, stirring often until thickened. Turn off heat. Set Aside.
- Serve, store, and enjoy!
Notes
*You can reduce the amount of butter from 4 tbsp. to 2 tbsp. and use unsweetened almond milk in place of oat milk to reduce the overall calories.
Nutrition
Calories: 568kcal | Carbohydrates: 46.9g | Protein: 26.7g | Fat: 31g | Fiber: 13.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
How to Save Time, Money, and Stress By Meal Prepping
Parents who work often struggle to find time to eat healthy or make healthy food for their families throughout the week. Picking their children up from school, taking them to jiu jitsu classes, and then taking them home to shower while dinner is being prepared. It all takes up a significant amount of time and energy. However, there is good news… there's a way to use a lot of that time for something you'd prefer throughout the week, and everyone still eats nutritious meals.
Finding comfort in our daily routine is something many of us do because it gives us the strength to get through it. This does not mean it is the best way or that we are actually being good stewards with what we have. Learning something new may take a little bit of time to learn and prepare for, but the time return on investment far outweighs the time and energy invested.
With meal prepping once or twice per week, as opposed to cooking daily, we not only save a significant amount of time throughout the rest of the week, but also time and energy which makes for far less stress. Additionally, better planning means less waste of food, driving around, and that means you save money.
Meal Prepping:
● Saves time, money, and stress
● Helps active and working parents
● In this post, we'll explain why meal prepping is important, explain how to meal prep, and 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.
Meal prepping saves time the same way as when you have to go to two stores that are right next to each other. If you would have taken the time to go to the first store and gone back home, just to go another day to the second store, you'd have lost maybe an additional hour of your day; as opposed to the 10 or 15 minutes it takes to go to the second store on the same day as the first.
Meal prepping saves money in that it has less waste because the meals for the week are better planned. There is less driving, overall less cooking time, and less electricity or gas used to cook. Meal prepping also saves money because it allows us to streamline meals ahead of the week without giving ourselves the excuses to eat out as often. Of course, buying and cooking in bulk also has significant cost savings.
Meal prepping saves stress because there is less time crunch throughout the week as the meals are ready to be heated and eaten, with less clean-up required. Rushing home to cook, feed the family, and clean all add stress. With meal prepping this is significantly reduced.
How to Meal Prep
First, we must have the recipes ready in order to ensure our ingredients.
Second, we make a list of what we need from the store in order to meal prep for the week. When we have everything, and are back home, we can begin our meal preparation.
Third, we start with cooking meat(s) in the oven as we prepare our vegetables to be cooked. Most meats take longer to cook than most vegetables.
Fourth, after everything is cooked, we begin putting things away into appropriate containers. Whether those be for individual meals, or keeping things together to be divvied up for dinners that week, we need to put everything away in food storage containers to maintain their freshness.
Fifth, we clean up.
For more tips on How to Meal Prep, Check out Meal Prep 101: Meal Prep for Beginners
3 Recipes for Meal Prepping
If you're new to meal prepping and want some ideas of meals to try, here are three, easy-to-make, favorites for you to try:
Learning something new can take a little bit of time to learn, but with some patience and intention you will start saving more time, money, and stress with meal prepping. Once you get it down, it becomes almost second nature and a normal part of your family's improved lifestyle. With saving money, time, and stress, doing what you would have done in a more efficient way, what's not to love?
We know there is more to learn when it comes to meal prepping, and sometimes that requires more hand holding and guidance. Here at Meal Prep on Fleek, we provide you with tons of amazing recipes, guides and strategies, and more great tips saving time, money, and stress with meal prepping. By subscribing to our Premium Account, Meal Prep on Fleek will do all of that planning for you by providing the recipe lists, preparation instructions, a community of other meal preppers from beginner to expert, and helping you find the nutrition plan that fits your goals.
Herb Roast Chicken and Root Vegetables Meal Prep
Thank you to GoodCook for sponsoring this Herb Roast Chicken and Root Vegetables Meal Prep recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
Dinner is a breeze with this autumn sheet pan herb roasted chicken and root vegetables! Served with a side of tender lentils, it's a protein and fiber-rich meal that will satisfy hungry appetites.
Traditionally, you will find roast chicken and root vegetable meals made with a whole chicken, and although we do love a good whole chicken dinner, the time they take to prepare makes them a little out of reach for weekly meal prep or easy weeknight meal. So, to save time, we swapped the whole chicken for high-protein chicken breasts to give you the warm flavors you love in much less time!
There aren't many meals cozier than a chicken and roasted veggie meal in the winter. When making it, the aroma of the chicken on top of sweet roasted vegetables reminds us of Sunday dinners growing up. Who knew the meals we ate as kids would become a meal prep staple years later, and for a good reason: this dish has a perfect balance of protein, carbs, and heart-healthy fats and is loaded with fiber! This combination is sure to keep you satiated until your next meal!
When making a meal prep like this, the red GoodCook containers are my favorite! They have three compartments: one for protein, one for vegetables, and one for your carbohydrates! Balancing your macros and nutrients couldn't be easier! In this case, the chicken is our protein, and you can flip flop whether or not you consider the root vegetables or the lentils your carb source. Both are rich in slow digesting carbohydrates (good for sustainable energy) and fiber which also aids digestion.
You will also find that meals like this are great because you can customize them! We used sweet potatoes, carrots, and parsnips, but you can swap those out for any combination of veggies that you enjoy! Regular potatoes, beets, diced squash, etc., would all make great additions.
You can also sub the green lentils for brown or any other bean you desire. For the chicken, you could sub it with turkey or even a heartier fish like salmon. For my vegan friends, tofu or tempeh would be SO GOOD in the chicken! The honey can also be swapped for agave or maple syrup! YUM!
You could add some sage or thyme to the chicken to give it a warmer fall feel.
Once you finish preparing your meal, place everything into your meal prep container, and you are good to go! The GoodCook containers are microwave-friendly, so you don't need to worry about moving everything to another dish. They are also dishwasher safe and BPA-free! So say goodbye to more meal prep dishes!
This meal would also work well for family gatherings this holiday! Just make sure to double or triple the ingredients to feed the crowd! If there are leftovers, make sure to send them home with a balanced leftover meal in your favorite meal prep container!
Herb Roast Chicken and Root Vegetables Meal Prep Ingredients:
For Roast Chicken and Vegetables
- 4 boneless skinless chicken breasts
- 2 cups peeled/cubed sweet potatoes
- 1 cup peeled/chopped parsnips
- 1 cup peeled/chopped carrots
- 2 tablespoon olive oil
- 1 tablespoon honey
- 1 tablespoon fresh chopped thyme
- 1 teaspoon minced garlic
- 1 teaspoon salt
- ½ teaspoon cracked pepper
For Lentils
- 1 cup dry green lentils
- 2 cups vegetable stock
- ¼ teaspoon salt
For Serving
Servings: 4
Calories: 368kcal
Ingredients
For Roast Chicken and Vegetables
- 4 boneless skinless chicken breasts about 1 pound
- 2 cups peeled/cubed sweet potatoes
- 1 cup peeled/chopped parsnips
- 1 cup peeled/chopped carrots
- 2 tablespoon olive oil
- 1 tablespoon honey
- 1 tablespoon fresh chopped thyme
- 1 teaspoon minced garlic
- 1 teaspoon salt
- ½ teaspoon cracked pepper
For Lentils
- 1 cup dry green lentils can use any color lentils
- 2 cups vegetable stock
- ¼ teaspoon salt
For Serving
Instructions
- Preheat the oven to 375ºF and line a medium baking sheet with parchment paper. In a small bowl combine olive oil, honey, thyme, garlic, salt and pepper in a medium mixing bowl. Stir until honey is completely incorporated.
- Spread vegetables on the bottom half of the baking sheet and drizzle with half of olive oil mixture. Toss to coat. Add chicken breasts to bowl with remaining olive oil mixture and use hands to coat. Place chicken breasts on top half of the baking sheet and roast for 25-30 minutes, until chicken is fully cooked and vegetables are tender.
- While the chicken and vegetables roast, heat lentils and vegetable stock over medium heat until boiling. Reduce heat to simmer and simmer for 20-25 minutes until lentils are tender. Season with salt.
- Divide chicken breasts between large compartments of 4 red containers. Divide roasted vegetables and lentils between the 2 small compartments.
Video
Nutrition
Calories: 368kcal | Carbohydrates: 46g | Protein: 36g | Fat: 9g | Fiber: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
17 Breakfast Ideas Without Eggs
Are you avoiding eggs for any reason whatsoever, and finding it's hard to come up with some healthy alternatives for breakfast ideas without eggs? We've got a solution for that! Breakfast is honestly the easiest meal to start with if you're new. Here's our meal prep for beginners guide.
I'm not always pumped to write blog posts, to be honest, but today I'm ready to go! Just the other day, one of my favorite comedians, Anjelah Johnson, followed me on Instagram. So I reached out.
Anjelah let me know that she was looking for breakfast ideas that didn't have eggs, so I wanted to put this list together for her. If you're lucky enough to stumble upon it, you can thank her for the inspiration!
17 breakfast ideas (with calories listed) that do not include eggs:
Of course, I'm going to list the one that Anjelah pointed out first:
Southwestern Quinoa Bowl is like all the favorite things you have in a burrito situation, without the actual wrapper. Quinoa ups the protein significantly and keeps rice out of the equation. Also happens to be vegan, but feel free to use vegan cheese or regular cheese. Because burritos. And nary an egg in sight.
Blueberry Breakfast Bars (605 calories) How did blueberries become one of the go-to morning fruits?Don't answer that. Instead, make these because they're vegan, full of oats, and served with vegan (or regular) plain yogurt.
Cinnamon Almond-Butter Protein Balls (405 calories) Protein balls are awesome because they come together fast and they are really satisfying. The only challenge? Can you eat just one? Might need to pair this with a breakfast salad.
Banana and Berry Overnight Oats (479 Calories) We never tire of overnight oats recipes, especially ones that are super easy to prep. Serve with fresh strawberries and one of our faves, almonds. This breakfast without eggs will keep you full until lunchtime.
Stupid Easy Blueberry Muffins (288 Calories) Yes, you can have a muffin for breakfast, and in a flash, too, because these are as the recipe promises, "stupid easy."
Vegan Quinoa-Oat Bars (294 Calories) Just mix the ingredients together and bake it off in a lined loaf pan. Serve with fresh clementine segments for another breakfast idea without eggs.
AIP-Friendly Breakfast Hash (530 Calories) Sausage, sweet potatoes, and Brussels sprouts. These three are made for each other and offer up a hearty egg-free breakfast situation.
Homemade Granola + Vanilla Greek yogurt - 199 Calories (granola only) We can never get enough of delicious granola recipes, and a simple Greek yogurt, vanilla or not, is a great accompaniment for a protein-packed breakfast that avoids eggs.
No-Bake Energy Bars with Berries (416 calories) No bake and energy are two words that should go together more often. Dates, pecans, cacao, coconut, shall we continue? No? Just make 'em!
Strawberry-Chocolate Granola Squares (336 calories) Any time there's another way to prepare granola, we're all in. This one only feels decadent, and packs in the protein thanks to almond butter.
Peanut Butter Banana Smoothie (336 calories) It was about time we mentioned a smoothie, right? Flaxseed, bananas, and peanut butter blend together and taste like a milkshake. Elvis would approve of this particular breakfast idea without eggs.
Healthy Chilaquiles (407 calories) Are you ready for more south-of-the-border inspired breakfast ideas without eggs.
Eggless Waffles (429 calories) So delicious! No eggs, just leavening from the usual sources, plus buttermilk! You'll never miss the egg here.
Avocado Toast 4 Ways - (Calories vary) Avocado is more than just a stand-in for a breakfast without eggs. It's its own thing altogether. Load them with sliced tomatoes, everything bagel seeds, red pepper flakes, chopped radishes, it's your call.
Sweet Potato Toast Four Ways (Calories vary) Your mornings will never be the same once you combine toast and sweet potatoes. These can go sweet or savory, depending on your preference!
Egg-Free Cinnamon rolls (408 calories) Ok, admittedly, this is a breakfast idea without eggs, but it's not the healthiest breakfast item. Still, no eggs in this treat, so if you need something sweet that can't have eggs, go for it!
Breakfast handled? Lunch and dinner are next. Workweek Lunch weekly meal plans give you flexible weekly recipes and the grocery list, and you can swap meals anytime.
Servings: 4 Bowls
Calories: 432kcal
Ingredients
- 2 cups quinoa rinsed
- 1 can black beans drained and rinsed
- 1 can corn drained and rinsed
- 1 ea bell pepper
- ¼ cup cilantro
- 1 tablespoon minced garlic
- 3 tablespoon green onions chopped
- 1 Lemon or lime Vinaigrette
- 2 ½ cups vegetable broth
Instructions
- In a medium skillet, sauté the minced garlic with olive oil.
- Then add in the vegetable broth and the quinoa you've rinsed to remove some of the bitterness.
- Let simmer for 10-12 minutes until the quinoa has fully absorbed the broth.
- Put the quinoa in a separate container and combine the black beans, corn, green onions, cilantro and bell pepper.
- Mix everything together, portion everything out into your containers and add in your vinaigrette.
Video
Nutrition
Serving: 1meal | Calories: 432kcal | Carbohydrates: 78g | Protein: 19g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 1002mg | Potassium: 869mg | Fiber: 14g | Sugar: 2g | Vitamin A: 455IU | Vitamin C: 19mg | Calcium: 92mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: 2022 Week 39
NOTE: These menus are designed to give you meal ideas, not to tell 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.
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:
- Vegan Shakshuka
- If you aren't vegan, feel free to use regular ricotta cheese and add eggs on top.
- Chipotle Brown Rice Grain Bowl
- Replace the chicken with tofu, tempeh, or beans for a vegan take.
- Feel free to use a store-bought dressing if that's easier.
- Orange Chicken
- Tofu and Just Egg can fill in for the chicken and eggs to make this vegan.
- Cookie Dough Fruit Dip Boxes
- Use dairy-free yogurt to make this snack vegan.
If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at sarah@mealpreponfleek.com!
How to alter the macros:
- Vegan Shakshuka
- You can decrease the fat by using fat-free or low-fat ricotta cheese.
- Chipotle Brown Rice Grain Bowl
- Use half the olive oil on the chicken to reduce the fat.
- Orange Chicken
- Reduce the protein by using less chicken.
- Cookie Dough Fruit Dip Boxes
- Increase the protein by adding a scoop of vanilla protein powder to your yogurt.
*Please note that any changes to ingredients will alter the macros on each recipe.
Simple Low Carb Salmon Meal Prep
Looking for a quick and simple meal prep that fits into a low carb lifestyle? Look no further! This low carb salmon meal prep is not only incredibly easy to make but also packed with the perfect balance of protein, healthy fats, and fiber from low carb veggies. Whether you're following a paleo, Whole30, low carb, low sugar, high protein, high fat, or gluten-free diet, this meal prep has got you covered. Ready to get started? Let's dive in!
Serves: 4
Ingredients:
- 1 lb salmon, cut into portions ($15.00)
- 1 lb snap peas ($2.99)
- 2 cups cauliflower rice ($1.99)
- Ghee or oil of choice, for cooking
- Seasoning of choice (e.g., salt, pepper, garlic powder, truffle sea salt)
Total Prep Cost: $19.98
Cost Per Meal: $4.99
Method:
- Prepare the Ingredients:
- Preheat your oven to 400 degrees F and line a baking sheet with foil for easy cleanup.
- Lay the salmon portions and snap peas on the prepared baking sheet. Drizzle with ghee or oil and season with salt, pepper, and any other desired seasonings.
- Bake the Salmon and Snap Peas:
- Place the baking sheet in the preheated oven and bake for about 8-10 minutes, or until the salmon is cooked to your liking and the snap peas are tender but still crisp. Salmon is done when it flakes easily with a fork.
- Prepare the Cauliflower Rice:
- While the salmon and snap peas are baking, heat a skillet over medium heat.
- Add a little ghee or oil to the skillet. Once melted, add the cauliflower rice and sauté for 3-5 minutes, or until it's tender. Season with truffle sea salt or your favorite seasoning blend for an extra flavor boost.
- Assemble the Meal Prep Containers:
- Once everything is cooked, let it cool slightly.
- Evenly divide the salmon, snap peas, and cauliflower rice between four meal prep containers.
- Seal the containers tightly to keep everything fresh. Store them in the refrigerator and enjoy within 4 days.
This low carb salmon meal prep is a quick and delicious way to enjoy a balanced, nutritious meal without spending hours in the kitchen. With just a few simple ingredients, you can have a week's worth of healthy meals ready to go. Perfect for lunch or dinner, this meal prep is not only easy on the wallet but also packed with flavor and nutrients to keep you satisfied and energized.
Are you ready to make meal prepping simple and delicious? Try this low carb salmon meal prep recipe and see how easy it can be to stick to your health goals! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let's inspire each other to eat healthy, one meal prep at a time
Air Fryer Egg Rolls
Learn How To Make Air Fryer Egg Rolls
Egg Rolls are usually deep-fried appetizers that pack on more calories that you'd like for a few small but delicious bites. But if you take everything you love about these famous Chinese takeout teasers and swap out the gluten, calories, oil and trip to the restaurant, you can have a delicious and delightful mini meal made in minutes right at home. Enter our Air Fryer Egg Rolls recipe!
Are you ready to make these gluten-free egg rolls yourself? In this recipe, we'll walk you through what it takes to cook them up crisply using Paleo-friendly coconut wrappers. They air-fry without oil in minutes and fill you up lightly with a veggie and chicken filling. It's a meal-prep recipe with plenty of nostalgia and minimal fuss.
Ditch takeout and make these gluten-free air fryer egg rolls that cook up crisp using Paleo-friendly coconut wrappers. They fry in just 3 minutes with a veggie and chicken filling that keeps you feeling full.
How long will Air Fryer Egg Rolls last for?
Properly stored in a well-sealed container, prepared Air Fryer Egg Rolls will last 3 to 4 days in the fridge. You can prep the snap peas as well or portion them in your meal prep container straight from the freezer or fridge.
Can Air Fryer Egg Rolls be frozen?
Freezing cooked egg rolls is easy for a few days, weeks, or even longer. Make sure to give them 1-2 hours to cool down before putting them in the freezer. When you're ready to reheat them, take the frozen egg rolls out of the freezer and reheat them in the air fryer, the microwave, or the toaster oven.
Air Fryer Egg Rolls Ingredients:
For Eggrolls
- 8 coconut wraps
- 1 4 oz. boneless skinless chicken breast
- 2 cups finely chopped green cabbage
- ½ cup grated carrot
- ⅓ cup finely chopped green onion
- 1 tablespoon sesame oil
- 2 tablespoon coconut aminos
- 1 teaspoon minced garlic
- ½ teaspoon grated ginger
For Dipping Sauce
- ½ cup coconut aminos
- 2 tablespoon toasted sesame oil
- 1 tablespoon lime juice
- 1 tablespoon raw honey
For Snap Peas
- 4 cups snap peas
- 1 tablespoon toasted sesame oil
- 1 tablespoon coconut aminos
- ½ teaspoon minced garlic
- ¼ teaspoon chili flakes
- ¼ teaspoon sesame seeds
How do you make Air Fryer Egg Rolls?
Prep your filling of chicken, cabbage, onion, carrots, ginger, garlic and coconut aminos take about 5 minutes before you get to the unique part of your preparation: rolling them up.
With your filling ready, roll scoops of ¼ cup of egg roll filling into each single coconut wrap. Roll them, and place the first four egg rolls in the air fryer basket for 3 minutes at 300ºF, seam side down. Repeat with the second set of four egg rolls.
Finally, fry the snap peas in 1 tablespoon of sesame oil with garlic for 5 minutes, followed by letting them sauté a bit longer: seven to eight minutes.
How to portion Air Fryer Egg Rolls?
Divide snap peas between 4 small compartments of 4 MPOF teal Dual Compartment Meal Prep Containers. Place 2 egg rolls in the large compartment along with 1 small dipping cup with sauce.
More Egg Roll Inspired meal prep recipes:
Go big with 25 Air Fryer Recipes That Will Change The Way You Meal Prep
Five 5-Minute Bento Box Ideas will pack a big punch in a small box
Get under 300 calories with Peach Summer Rolls with Tahini Dipping Sauce
Other tips for making Air Fryer Egg Rolls:
Spring for organic chicken, carrots and onions and snap peas if your grocer has them or from your local farmers market
If you're adventurous, replace the honey in the dipping sauce with maple syrup for a unique twist of a dip
If you know you are going to freeze the snap peas, blanch them by scalding the peas in boiling water for 1-2 minutes. Blanching stops enzyme actions from causing the snap peas to lose flavor, color and texture.
Servings: 4 meals
Calories: 404kcal
Equipment
- Air Fryer
Ingredients
For Eggrolls
- 8 coconut wraps
- 4 oz. boneless skinless chicken breast
- 2 cups finely chopped green cabbage
- ½ cup grated carrot
- ⅓ cup finely chopped green onion
- 1 tablespoon sesame oil
- 2 tablespoon coconut aminos
- 1 teaspoon minced garlic
- ½ teaspoon grated ginger
For Dipping Sauce
- ½ cup coconut aminos
- 2 tablespoon toasted sesame oil
- 1 tablespoon lime juice
- 1 tablespoon raw honey
For Snap Peas
- 4 cups snap peas
- 1 tablespoon toasted sesame oil
- 1 tablespoon coconut aminos
- ½ teaspoon minced garlic
- ¼ teaspoon chili flakes
- ¼ teaspoon sesame seeds
Instructions
- Stir together ingredients for dipping sauce in a small bowl and divide between 4 small dipping cups. Heat 1 tablespoon of sesame oil over medium-high heat in a cast iron skillet for 3 minutes. While pan heats, finely chop chicken into very small pieces. Add chicken to pan and brown for 3 minutes, stirring occasionally. Add cabbage, onion, carrots, ginger, garlic and coconut aminos to pan and cook for 5 minutes longer, stirring regularly. Turn heat off and cool mixture for 5 minutes.
- Place 1 coconut wrapper on a clean work surface in a diamond shape. Scoop ¼ cup of filling onto wrapper about ⅓ of the way from the bottom. Roll from the bottom of the wrapper toward the top folding the bottom over the filling. Fold the sides in and continue to snugly roll to the top. Continue with remaining wrappers and filling to make 8 eggrolls.
- Place 4 eggrolls in the basket of air fryer, seam side down. Fry eggrolls at 300ºF for 3 minutes. Repeat with remaining 4 eggrolls.
- Heat 1 tablespoon of sesame oil in a medium skillet over medium heat. Add garlic and snap peas and sauté for 5 minutes. Stir in coconut aminos and chili flakes. Cover and sauté for 7-8 minutes longer. Sprinkle sesame seeds on top.
- Divide snap peas between 4 small compartments of 4 MPOF teal containers. Place 2 eggrolls in the large compartments along with 1 small dipping cup with sauce.
Video
Nutrition
Calories: 404kcal | Carbohydrates: 35.7g | Protein: 10.3g | Fat: 23.8g | Fiber: 7.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep on the Grill
Would you believe this whole meal prep was done on the grill? Yes, every item! It can be as easy as that! Plus, think of all of the electricity you save by taking it outside!
If you're looking for a meal prep that's simple, healthy, and delicious, this Grilled Salmon & Asparagus Meal Prep is just what you need! With just a few ingredients and minimal effort, you can have a nutritious and satisfying meal ready to go. The combination of succulent coho salmon, crisp asparagus, and refreshing jicama makes for a balanced meal that's perfect for busy weekdays. Fire up the grill and let's get started!
Grilled Salmon and Asparagus Meal Prep
Ingredients:
- 1 lb coho salmon, portioned into 4 fillets ($16.00)
- 1 lb jicama, sliced ($3.00)
- 1 lb asparagus ($3.00)
- Ghee (for coating)
Total Meal Prep Cost: $22.00
Cost Per Meal: $5.50
Method:
- Prep the Ingredients:
- Start by preparing the salmon fillets, jicama slices, and asparagus. Pat the salmon fillets dry with a paper towel to help them sear better on the grill.
- Melt a generous amount of ghee and coat each salmon fillet, jicama slice, and asparagus spear. This will not only add flavor but also help prevent sticking on the grill.
- Grill the Ingredients:
- Preheat your grill to medium-high heat.
- Place the salmon fillets skin-side down on the grill, alongside the jicama slices and asparagus. Grill the salmon for about 4-5 minutes per side, or until it flakes easily with a fork and reaches an internal temperature of 145°F.
- Grill the jicama slices and asparagus for about 5-7 minutes, turning occasionally, until they are tender and have nice grill marks.
- Assemble the Meal Prep Containers:
- Once everything is grilled to perfection, let the ingredients cool slightly before assembling.
- Evenly divide the grilled salmon, jicama, and asparagus among four meal prep containers. This not only makes the meal visually appealing but also ensures you're getting a variety of nutrients in every bite.
- Storage and Serving:
- Seal the containers tightly and store them in the refrigerator. Enjoy these meals within 4 days to maintain their freshness and flavor.
- When ready to eat, simply reheat in the microwave for 1-2 minutes or enjoy it cold-salmon tastes great both ways!
Conclusion: This Grilled Salmon & Asparagus Meal Prep is a quick and easy way to enjoy a healthy and balanced meal throughout the week. With just a few simple ingredients, you can create a delicious and satisfying dish that's packed with protein, fiber, and essential nutrients. Perfect for lunch or dinner, this meal prep is sure to become a staple in your weekly rotation.
Ready to simplify your meal prep with this tasty recipe? Fire up the grill and give this Grilled Salmon & Asparagus Meal Prep a try! Share your meal prep creations with us on social media using the hashtag #MealPrepOnFleek. Let's inspire others to eat healthy and delicious meals!
Paleo Recipes That Don't Suck
Whether you are into the Paleo Diet or not, paleo recipes are your friend!
Don't believe us?
They're worth checking out because they're not difficult to prepare and the ingredients you can use on this particular diet are abundant and whole. In other words, we're not talking about tons of processed and/or sugary and/or starchy foods. Instead, we're talking about animal protein, veggies, healthy fats, and certain fruits; in short, real foods whose names you can pronounce.
For a strict paleo interpretation, you won't, however, be eating refined sugars, carbohydrates, or dairy. And definitely no legumes-no beans, lentils, or tofu. This might sound difficult or restrictive, but cooking paleo recipes add a ton of whole, real foods to your diet and also gives you a chance to observe how your body feels. If you love it, in time, you might transition to a paleo-inspired diet or create your own modified paleo template, once you learn which foods make you feel the best. In other words, you might be ok with a little bit of dairy, but black beans are a no-no. Everyone's body is different!
But we're getting ahead of ourselves.
The foods for a Paleo template are loaded with healthy carbs, fruits & vegetables, protein, and healthy fats, but there is no sacrificing the flavor! Whether you are new and paleo curious or a long-time follower, we recommend staring here. These are some of our 15 favorite Paleo Recipes That Don't Suck. We promise!
And, if you're brand new to the Paleo diet, be sure to check out this resource page.
15 Easy Paleo Recipes
We can't ever get enough of shrimp recipes. If you've got shrimp in the freezer and some fresh broccoli, you're two thirds of the way toward this delicious paleo recipe.
Slow Cooker Coconut Curry Chicken
Anything you can make in a slow cooker is a meal prep win in our book! Set it and forget it is our favorite way of cooking, and the chicken here is so hard to resist.
Yes, what you see here is without a doubt a paleo version of a takeout favorite, without all the added sugar and sodium. We are all in!
Bacon, Chicken & Tomato Stuffed Avocado
Avocados are really versatile and they're a staple for paleo recipes, no doubt. Have you ever tried stuffing them? Oh, this is so good, and not hard to prep at all. Plus, it combines bacon and chicken, which is always a winner.
A paleo recipe that is fun, easy and delicious? Yup, we will make a double batch of this for meal prep, because that's why we have freezers.
20 Minute Paleo Thai Almond Butter Meatballs
Did someone say these meatballs are ready in less than 20 minutes, and they come with a sweet and savory sauce? Yes, please. Serve this with cauliflower rice, if desired.
One Dish Baked Spaghetti Squash & Spicy BBQ Chicken Drumsticks
Spaghetti squash is a revelation. Sure, it ain't pasta, but it comes close and nets you one more veggie for the day. Plus, this can be made in a single dish for less than $4 per serving, and packs a ton of flavor!
Recipe for Paleo Turkey Chili
Nothing says ease and comfort more than a big batch of chili! Double this recipe and freeze in portion sizes.
Sausage & Tomato Breakfast Pizza
Who says you cannot have pizza for breakfast? You're an adult. This one is loaded with protein and veggies, and doesn't have a crust, per se. But we will happily serve up 2 slices for breakfast each day! Thanks.
Recipe for Paleo Egg Cups
Bacon and eggs. Enough said. Well, the asparagus is a necessary touch of green to make it a full-on balanced paleo recipe. Make them once, eat them all week for breakfast, lunch, and/or dinner.
When you want Mexican food but don't want to wait, try these skillet fajitas. This flavorful one-pot Mexican recipe is ready in half an hour. Heck, we can't even order (and receive!) take-out burritos faster than that!
Paleo Chicken Salad With Bacon & Scallions
Bacon alert! Oh, this one is on heavy rotation. Lunch never tasted so good, or so full of protein. Just give us a fork so we can dive in! We are ready. You won't even miss the bread.
Mongolian Beef Over Cauliflower Rice
We are officially 100 percent sold on making paleo take-out at home for meal prep. We want you to be, too. This. Just this. So flavorful, and so easy.
Recipe for Paleo Buffalo Chicken Casserole
If a paleo recipe involves Buffalo chicken, you can guarantee we will be at that food party! This is not your grandmother's casserole, no way!
Pumpkin Mustard Stuffed Cabbage
If a dish is filled with beef and topped with a sweet sauce that is allowed on a paleo diet, then it is definitely on our meal prep menu! You'll rethink the whole concept of stuffed cabbage after trying this paleo recipe.
We admit it. We kind of have a soft spot for curry. Especially if it's easy to make, like this one is. Try this. You will thank us later.
Cream Cheese Fruit Dip Snack Box
Satisfying your sweet tooth and staying healthy is easy with our Cream Cheese Fruit Dip Snack Box! Combine nature's candy with a sweet & tangy cream cheese and Greek yogurt dip sweetened with erythritol. This healthy snack idea is perfect for breakfast, in-between-meal snacks while running errands, dessert, and as a nutritious late-night snack.
Curb a sweet snack craving with this wholesome cream cheese dip. Greek yogurt adds protein while low-glycemic erythritol adds sweetness without the sugar spike.
How long will Cream Cheese Fruit Dip Snack Box last for?
The snack box will last about 4 days in the refrigerator. To maximize shelf life, store your cream cheese fruit dip snacks in airtight containers.
Can Cream Cheese Fruit Dip Snack box be frozen?
We don't recommend freezing this healthy snack idea. Both cream cheese and Greek yogurt lose their texture when frozen.
Cream Cheese Fruit Dip Snack Box Ingredients:
- 8 oz. cream cheese, at room temperature
- 1 cup Greek yogurt
- ¼ cup NOW Foods powdered erythritol
- ½ teaspoon vanilla bean paste or vanilla extract
For Serving
- 1 cup cubed fresh pineapple
- 1 cup peeled nectarines
- 1 cup halved strawberries
- ½ cup blackberries
How do you make Cream Cheese Fruit Dip Snack Box?
Our cream cheese fruit dip box is ready to enjoy or store away in five minutes and only requires a bowl & hand mixer. Ready?
Gather your ingredients and combine cream cheese, Greek yogurt, & vanilla bean paste in a medium mixing bowl. Then get your hand-mixer, set it to medium speed, and mix the fruit dip ingredients until fluffy. After two minutes of mixing, add the erythritol powder and continue to mix on medium for another minute. After that, you're done! Grab your fruit, dip, and devour without breaking your diet.
How to portion Cream Cheese Fruit Dip?
Divvy up a half-cup of drip amongst six dual-compartment MPOF containers and add fruit to the other compartment.
More snack box meal prep recipes:
Roasted Red Pepper Hummus Snack Boxes
DIY Fruit & Protein Snack Boxes
Turkey Bacon Ranch Pinwheel Snack Boxes
Other tips for making Cream Cheese Fruit Dip Snack Box:
If you can, let your cream cheese fruit dip soften before eating.
Chop your fruit up right before serving or heading out the door so it stays fresh.
Use light cream cheese for fewer calorie intake.
Don't forget to let the cream cheese sit out at room temperature before mixing it with the Greek yogurt and vanilla bean paste.
Add some graham crackers, wafers, or pretzels for a well-rounded texture and flavor profile.
Use all fruit!
Servings: 4 servings
Calories: 265kcal
Ingredients
- 8 oz. cream cheese at room temperature
- 1 cup Greek yogurt
- ¼ cup NOW Foods powdered erythritol
- ½ teaspoon vanilla bean paste or vanilla extract
For Serving
- 1 cup cubed fresh pineapple
- 1 cup peeled nectarines
- 1 cup halved strawberries
- ½ cup blackberries
Instructions
- Combine cream cheese, greek yogurt and vanilla bean paste in a medium mixing bowl. Use a hand-mixer on medium speed to beat until fluffy and thoroughly mixed, about 2 minutes. Add erythritol powder and continue to beat for 1 minute longer.
- Divide cream cheese dip between 6 half cup compartments of MPOF snack containers. Divide fruit between the remaining compartments and refrigerate until enjoying.
Video
Notes
Macros below are based on 6 servings.
Nutrition
Serving: 1snack | Calories: 265kcal | Carbohydrates: 31g | Protein: 8g | Fat: 14g | Sodium: 134mg | Fiber: 4g | Sugar: 27g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
A Crockpot Roast Meal Prep To Make Your Week Easy!
Embrace the ease and comfort of slow cooking with our simple Crockpot Roast Meal Prep. This recipe not only saves you precious time during your busy week but also infuses your meals with delicious flavors and a bounty of fresh vegetables. If you're looking for a meal prep solution that combines convenience, nutrition, and taste, this crockpot roast is your answer.
Ingredients:
- 1 crockpot roast (cost: $15.00)
- 1 lb Japanese sweet potatoes, sliced ($2.00)
- 1 lb green beans ($3.00)
- 2 cups cherry tomatoes, sliced ($2.00)
- Ghee (for roasting)
Total Prep Cost: $22.00
Cost Per Meal: $5.50
Method:
- Prepare the Roast:
- Prepare your crockpot roast according to your favorite recipe. Place the roast in the crockpot, season as desired, and set it to cook on low for 6-8 hours or until tender and flavorful. This low and slow cooking process allows the roast to absorb all the herbs and spices, making it juicy and tender.
- Roast the Vegetables:
- Preheat your oven to 400 degrees F.
- In a large mixing bowl, toss the sliced Japanese sweet potatoes and green beans with a generous amount of ghee. This not only adds flavor but also helps the vegetables roast evenly and turn crispy.
- Spread the coated vegetables on a baking sheet in a single layer.
- Roast in the preheated oven for about 20 minutes, or until the vegetables are tender and the edges are golden brown.
- Add Freshness with Tomatoes:
- Halfway through the roasting time, add the sliced cherry tomatoes to the baking sheet. This adds a fresh, juicy component to the meal, balancing the hearty flavors of the roast and other vegetables.
- Assemble the Meal Prep Containers:
- Once the roast is done, slice it into portions.
- Evenly divide the roast, roasted sweet potatoes, green beans, and cherry tomatoes between your meal prep containers. The variety of colors not only makes the meals visually appealing but also ensures you're getting a range of nutrients.
- Storing and Reheating:
- Seal the containers and store them in the refrigerator. Enjoy your meals within 4-5 days to ensure they remain fresh and tasty.
- To reheat, simply microwave each portion for 2-3 minutes or until heated through.
This Crockpot Roast Meal Prep is a perfect example of how a little planning and minimal effort can lead to a week of nutritious and delicious meals. With the crockpot doing most of the work and the oven taking care of the veggies, you can set up your meals in advance and have more time to enjoy your evenings. Dive into this savory, vegetable-packed meal that promises to keep your taste buds happy and your body fueled.
Ready to simplify your weekly meal prep with this hearty crockpot recipe? Give it a try this week and share your experiences! We'd love to see how you make this meal prep work for your busy schedule. Share your photos and tips on social media with the hashtag #CrockpotMealPrep. Happy prepping!
40 Meal Prep Recipes Under 400 Calories
Whether you are a macro tracker or a calorie counter, both can be key when you are trying to lose weight. And with the New Year just a few weeks away, we know a lot of you will be looking to get back on track after the holidays and shed a few pounds. But, just because you are cutting back on your calories doesn't mean you have to sacrifice flavor!
These 40 Meal Prep Recipes Under 400 Calories are full of delicious and healthy ingredients. You will be enjoying foods that you crave in an easy, fast, cost-effective and low-calorie way!
From pancakes to peanut butter bars to pizza (chicken); there is something for everyone -- and every craving! So, check out the recipes below, grab your shopping list and add any items you are missing and start cooking! Before you know it, you will be feeling back to your body confident, strong, energized self!
Jump to these Low Calorie Recipe Ideas:
Breakfast Meal Prep
Butternut Squash, Cranberry & Sausage Skillet
339 calories per serving
High Protein Breakfast Egg Muffins
195 calories per serving
Turmeric Scrambled Eggs & Sausage
302 calories per serving
Low Carb Sun Dried Tomato Egg Cups
186 calories per serving
Yes, You CAN Meal Prep Pancakes
372 calories per serving
Sausage Lover's Hashbrown Casserole
261 calories per serving
Steak, Egg White & Salsa Verde Breakfast Burrito
302 calories per serving
Broccoli Riced Red Pepper Egg Muffins
39 calories per muffin or 156 per serving
187 calories per serving
Double Chocolate Zucchini Donuts
98 calories per serving
Snack Meal Prep Ideas
101 calories per serving
149 calories per serving
Protein Peanut Butter Energy Bites
117 calories per serving
119 calories per serving
282 calories per serving
366 calories per serving
Cinnamon Apple Banana Snack Bread
312 calories per serving
100 calories per serving
Chocolate Chip Chickpea Blondies
113 calories per serving
Secretly Healthy Zucchini Brownies
87 calories per serving
Lunch and Dinner
287 calories per serving
307 calories per serving
309 calories per serving
Coconut Meatballs With Mint Cauliflower Rice
237 calories per serving
Spicy Mustard Thyme Chicken & Coconut Brussels Sprouts
132 calories per serving
Tuna Quinoa Salad Endive Wraps
279 calories per serving
263 calories per serving
265 calories per serving
358 calories per serving
Vegan Butternut Squash Meal Prep
385 calories per serving
Garlic & Thyme Chicken Meal Prep
326 calories per serving
Sheet Pan Pork Tenderloin Meal Prep
227 calories per serving
Sheet Pan Chipotle Eye Round Roast Meal Prep
362 calories per serving
Cheesy Chicken, Broccoli & Rice Casserole
398 calories per serving
353 calories per serving
Santa Fe Turkey Stuffed Peppers
160 calories per serving
Turkey Veggie Meatballs With Spaghetti Squash
243 calories per serving
Meal Prep Teriyaki Chicken and Broccoli
235 calories per serving
120 calories per serving
Columbian Style Zucchini Relleno
214 calories per serving
Meal Prep Menu: 2022 Week 38
NOTE: These menus are designed to give you meal ideas, not to tell 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.
This week's recipes:
Broccoli Cheddar Stuffed Chicken Breast & Rice Pilaf
Are you looking for a delicious and nutritionally dense dish? Chicken is a completely carb-free and low-fat protein which makes it great for paleo meal plans or just managing your macros easily. Broccoli tastes miles better than it smells in the field and generously delivers potassium, fiber and vitamin C among other beneficial qualities. This Cheddar Stuffed Chicken Breast with Rice Pilaf can be downright thrilling - as well as a healthy choice - if we do say so ourselves here at MPOF.
Now when it comes to cheese, there's something fun to know about cheddar. Cheddar comes from the actual village of Cheddar in south-west England. There is a series of caves there called the Cheddar Gorge that provided perfect temperature and humidity for letting this cheese mature. Amazing!
And knowing is half the battle! Now chicken never needs to be boring again. Oh and one more thing - this meal prep recipe gets especially interesting when paired with flavorful rice pilaf. Are you ready yet? Yum!
This gluten-free cheesy chicken is comfort food at its best! Served alongside a veggie-rich rice pilaf for a complete meal!
How long will Cheddar Stuffed Chicken Breast last for?
Don't hesitate to put your Cheddar Stuffed Chicken Breast in a properly sealed meal prep container and store it safely for up to 3-4 days in the fridge, according to the USDA. The rice portion and chicken will be ready when you are.
Can Cheddar Stuffed Chicken Breast be frozen?
Sure enough, your chicken can be frozen indefinitely. Make extra sure with chicken dishes to seal your meal prep container well. Cheddar Stuffed Chicken, like any frozen meat, will begin to lose some texture and flavor the longer it stays in the freezer. But you're not going to wait that long to devour this dish, right?
How do you make Cheddar Stuffed Chicken Breast?
We've got a few handfuls of ingredients for Cheddar Stuffed Chicken Breast that will keep you cooking simply and make your meal so tasty! Prepare the oven and chicken first and while that's cooking, take care of the rice. Serve them both right away or enjoy this meal prep recipe on the road any time, any day. Pro-tip: remember to use a toothpick to help keep the stuffing in the chicken.
How to portion Cheddar Stuffed Chicken Breast?
Portion Cheddar Stuffed Chicken Breast on one side of a double-compartment meal prep container and rice pilaf in the other for a perfect pairing and easy travel size wherever you need to go. This meal prep recipe makes 4 portions each with 51.2g protein, 40.1g carbohydrates and 29.6g fat for your culinary gratification.
More Chicken Breast meal prep recipes:
We have so many delicious options for chicken at MPOF. You'll never go hungry even it's been a while since you enjoyed Cheddar Stuffed Chicken Breast! Go all out with meal prep ideas to keep you going:
- Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast
- Chicken Tikka Masala
- Chicken Penne With Asparagus and Pistachios
- Sheet Pan Bruschetta Chicken
Other tips for making Cheddar Stuffed Chicken Breast:
There are as many ways to vary Cheddar Stuffed Chicken Breast as there are stars in the sky - well almost! Here are a few of our favorites:
- Explore your grocery's cheese section and replace cheddar with something new, something old, something blue, but definitely not borrowed!
- Swap out the rice for a Vegetarian Cobb Salad, a Vegan Chopped Chickpea Greek Salad, favorite bread or steamed veggie
- Make sure your knife is as sharp as possible and begin cutting from the chicken breast's thick side.
Broccoli Cheddar Stuffed Chicken Breast & Rice Pilaf Ingredients:
For Chicken
- 4 large chicken breasts
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- 1 teaspoon sea salt
- ¼ teaspoon black pepper
- 1 cup finely chopped broccoli
- 3 oz. cream cheese
- 1 cup shredded cheddar cheese
- ½ teaspoon dried thyme
- 2 tablespoon olive oil
For Rice Pilaf
- ¾ cup basmati rice
- ⅓ cup finely chopped red bell pepper
- ⅓ cup finely chopped carrot
- ¼ minced chopped white onion
- ⅓ cup frozen peas
- 2 tablespoon butter
- 2 cups chicken stock
- Sea salt and black pepper to taste
- ¼ cup chopped parsley
Or, try these other healthy alternatives to white rice.
Servings: 4 meals
Calories: 652kcal
Ingredients
For Chicken
- 4 large chicken breasts about 1-1.5lbs
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- 1 teaspoon sea salt
- ¼ teaspoon black pepper
- 1 cup finely chopped broccoli
- 3 oz. cream cheese
- 1 cup shredded cheddar cheese
- ½ teaspoon dried thyme
- 2 tablespoon olive oil
For Rice Pilaf
- ¾ cup basmati rice
- ⅓ cup finely chopped red bell pepper
- ⅓ cup frozen peas
- ⅓ cup finely chopped carrot
- ¼ minced chopped white onion
- 2 tablespoon butter
- 2 cups chicken stock
- Sea salt and black pepper to taste
- ¼ cup chopped parsley
Instructions
- Preheat oven to 425º. Season chicken breasts with garlic, paprika, salt and pepper on all sides. Using a sharp knife, slice through the side of chicken breasts leaving 1-2 inches on each side to create a pocket.
- Place broccoli florets in a microwave-safe bowl with 2 tablespoons of water. Cover with a paper towel and microwave for 1 minute. Drain water and add broccoli to a medium mixing bowl with cream cheese, cheddar cheese, and dried thyme. Mix until combined.
- Divide mixture between chicken breasts using a spoon and secure with 1-2 toothpicks. Heat olive oil in a large cast-iron pan over medium heat for 2 minutes. Add 2 chicken breasts to pan and sear for 3 minutes on each side. Set aside on a plate. Repeat with the remaining 2 chicken breasts. Arrange all chicken breasts in pan. Cover with aluminum foil and transfer to the oven. Bake 20 minutes. Carefully remove aluminum foil and bake 5-10 minutes longer or until chicken is cooked through. Remove toothpicks before serving.
- While chicken bakes, rinse the rice in a mesh strainer to remove some of the starch. Heat butter over medium heat in a medium sauté pan. Add bell pepper, carrots, peas, onions, and rice. Stir in chicken broth and bring to a boil. Stir and cover. Reduce heat to medium-low and simmer rice for 15-20 minutes, until rice is tender and the broth is absorbed. Gently fluff rice with a fork. Season with salt, pepper, and parsley. Serve chicken hot alongside rice.
Notes
WW Smart Points= Green:19 Blue:16 Purple:16
Nutrition
Calories: 652kcal | Carbohydrates: 40.1g | Protein: 51.2g | Fat: 29.6g | Fiber: 4.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Easy Almond Joy Cookies
DIY Almond Joy Cookies (Keto - GF)
Don't you just love chocolate? We certainly do. Unfortunately, like most candies, the traditional Almond Joys are totally out of compliance with almost any diet plan. That doesn't mean you can't indulge though, so in today's recipe, we'll be covering how to make these keto-friendly copycat Almond Joy cookies!
What makes these copycat almond joy cookies such an excellent dessert or snack option is that they're packed with essential nutrients! Unlike sugar-laden candy, these cookies have 5g of protein, 3.5g of fiber, 23.2g of fat, and less than 9g of carbs per serving! These dense keto-friendly cookies certainly pack a punch that will keep you well-nourished for your busy day.
Perfect for lunches
If you're meal prepping for the kids, they're sure to love these copycat Almond Joy cookies too! Not only do they come together very quickly, but they're small enough that you could easily fit two cookies and a side of fruit into a small square meal prep container. Confused about your container options? That would be understandable, there's a huge variety of products to choose from! That's why we've created our very own Ultimate Guide To Meal Prep Containers! There you will find a comprehensive list of our favorite meal prep containers, plus real customer reviews!
Are they healthy?!
Almonds alone have a truly impressive set of nutritional benefits! In one single ounce of almonds, there's on average 6g of Protein, 14g of fat, and a generous 3.5g of fiber! Plus, they contain a number of vitamins, including vitamin E (37% of DV), Magnesium (30% of DV), and Manganese (32% of DV).
All that in an ounce of almonds! We haven't even included the nutritional facts of coconut though, and coconut is the primary ingredient for these copycat Almond Joy cookies! If you're into keto, no doubt you've heard of the bountiful MCTs (medium-chain triglycerides) contained in coconut! Bulletproof Coffee, anyone? Coconut has been shown to help hair, skin, nails, and teeth when applied externally.
But those aren't the only benefits -
Coconut, especially its oil, can raise good cholesterol, and lower bad cholesterol in the body. MCTs in particular, change the way we metabolize food and fats, which means that we not only feel less hungry but also lose weight faster than usual! Because fatty acids contained in coconut oil dramatically increase the ketones in the blood, coconut oil has been shown to reduce the incidence of seizures. According to one 2006 study, these same ketones were shown to help the cognitive function of adults with Alzheimer's disease!
These copycat Almond Joy cookies make 4 servings, or 8 cookies. At 2 cookies per serving, this meal prep recipe would be amazing for kids, or a quick on-the-go snack. If giving to kids, consider giving 1 cookie per serving so you get the most bang for your buck!
DIY Almond Joy Cookies Ingredients:
- 3 tablespoons almond butter
- 1 ½ tablespoons coconut oil
- 1 egg white
- 1 teaspoon vanilla
- ⅛ teaspoon sea salt
- 1 packet stevia or sweetener of choice
- ½ cup coconut
- 16 almonds
- 1 ½ ounces 85% dark chocolate
Looking for more dessert ideas for next week's meal prep? We would be too, so we've got you covered! Check out AB&J Fat Bombs, or this delicious, nutrient-rich Vanilla Chia Pudding for a high-protein keto delight.
Servings: 4 servings
Calories: 294kcal
Ingredients
- 3 tbs Almond Butter unsweetened
- 1.5 tbs Coconut Oil
- 1 large egg white
- 1 teaspoon Vanilla extract
- ⅛ teaspoon Salt
- 1 packet stevia
- ½ cup unsweetened shredded coconut
- 16 almonds
- 1.5 ounces 85% dark chocolate
Instructions
- Preheat the oven to 350 degrees F.
- In a small mixing bowl, add the almond butter, coconut oil, egg white, vanilla, sea salt and sweetener, and mix well to combine.
- Add the coconut, and mix until the coconut is fully combined.
- On a lined baking tray, use a tablespoon to measure out 8 cookies and form into balls.
- Press 2 whole almonds into the tops of each cookie, pressing down into a flatter cookie.
- Bake for 10 minutes, then allow to cool.
- Melt chocolate.
- Pick up a cookie, and add a scant teaspoon of chocolate onto the baking paper. Press the cookie down into the chocolate to form a chocolate coating on the base. Repeat with all cookies.
- Use a spoon or a chocolate drizzler to drizzle the remaining chocolate across the tops of the cookies.
- Store in the freezer or refrigerator for best texture.
Nutrition
Serving: 1cookie | Calories: 294kcal | Carbohydrates: 11g | Protein: 6g | Fat: 27g | Saturated Fat: 15g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 89mg | Potassium: 267mg | Fiber: 5g | Sugar: 4g | Vitamin A: 38IU | Vitamin C: 1mg | Calcium: 67mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Shrimp Fajitas
You've heard of street tacos and you've seen the bulging burritos, but have you indulged yourself in low-fat, high-health shrimp fajitas on your own terms? Now you can! Sheet Pan Shrimp Fajitas adds to your strategic meal preparation with 4 portions of zest at just 246 kcal per meal! You'll be in and out of the kitchen in just 23 minutes for one of the easiest meal prep recipes, ready to focus on what you do best.
Fajitas have really only been around since the 1930s or 40s, created by Mexican ranch workers near the Rio Grande on the Texas-Mexican border. They invented fajitas as a way to use some pretty tough steak. But today's meal prep recipe is going to savor the shrimp instead!
Shrimp are lower in fat and calories than pork, beef and even lean beef. They're faster and easier to cook than fish and are a go-to protein source for athletes and top-performers. They bring omega-3 fatty acids and antioxidants too. There's something to be said that great things come in small packages!
This sheet pan shrimp fajita dinner requires minimal prep with plenty of veggies and protein to keep you full! Best of all, it's ready in under 30 minutes!
How long will Sheet Pan Shrimp Fajitas last for?
We've got you covered with this meal prep recipe! Cooked shrimp will easily last for 3-4 days in your refrigerator. With 32g protein, Sheet Pan Shrimp Fajitas can solve your snack problems perfectly right out of the fridge or become an amazing appetizer for a larger meal.
Can Sheet Pan Shrimp Fajitas be frozen?
You can absolutely freeze Sheet Pan Shrimp Fajitas though your tortillas will always be best fresh. Use glass meal prep containers for easy reheating. Cooked shrimp can maintain their best quality for 10-12 months in a freezer, but why would you want to wait that long? You'll just be dreaming of your next bite!
How do you make Sheet Pan Shrimp Fajitas?
Cooking Sheet Pan Shrimp Fajitas is super easy, especially when you get all your ingredients ready. Preheat the oven to 425°F and roast as per the instructions. You'll have everything ready to eat before you know it.
How to portion this Shrimp Fajitas Meal Prep Recipe?
Sheet Pan Shrimp Fajitas portion perfectly into three sections: shrimp, pico de gallo and tortilla. Keep the tortilla separate from the pico de gallo and shrimp so it will stay firm enough for your meal at the right time. A three-compartment meal prep container is perfect for this meal prep recipe.
More Shrimp & Fajita meal prep recipes:
Satisfy your shrimp cravings with:
- Garlic Shrimp and Broccoli Meal Prep
- Sheet Pan Arugula Pesto Shrimp Meal Prep
- Shrimp Quinoa Broccoli Meal Prep
For more Mexican and Latin-American inspiration, try out these recipes from MPOF:
Other tips for making Shrimp Fajitas Meal Prep Recipe:
- Limes are the gold standard for many fajitas and tacos, but feel free to get creative with oranges or grapefruits
- Go for a 9x13 cake pan if you are out of sheet pans, no problem!
- Fine-tune the macros for this Shrimp Fajitas recipe by increasing healthy fat with avocado or adding carbs with additional tortillas
- You have total control over your meal prep recipes! Remember that some people don't love cilantro. Check-in with anyone you are cooking for before you chop up your Pico de Gallo ingredients
Sheet Pan Shrimp Fajitas 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
Servings: 4 meals
Calories: 246kcal
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
Macros for the tortilla are not included
Nutrition
Calories: 246kcal | Carbohydrates: 22.6g | Protein: 32g | Fat: 9.4g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
7 Reasons Why You Need To Try A Meal Prep Service
Maybe someone you know has told you about the mental and health benefits of meal prepping, or that it will help you take the effort out of worrying about food, but you're wondering... is meal prepping right for you? We know how much meal prepping can help, but we also know that getting started can be a daunting task. OR, you just don't have the time to prep, but you know you want to manage your food consumption.
So… we put a list of top responses to our question: Why do you use a meal prep service:
1. Save time
There are never enough hours in the day to do everything we want. Fewer and fewer of us are taking the time to cook our own meals. A meal prep service will not only eliminate hours a week of cooking and shopping, but also the time and effort of planning out a menu and putting together recipes. All this will give you more time for hobbies, friends or family and, in general, all the things you want to do. If that sounds like you, Here are some of our favorite time management tips for busy people.
2. Reduce food waste and help the environment
That feeling of having to throw out rotten food we never got around to eating just aches in the gut. Getting your meals pre-delivered means not having to buy more than you need and less food thrown in the trash. It's been reported that over 21% of food waste results from consumers who buy too much. When meal prep services buy all their ingredients in bulk, this also significantly reduces all the excess food packaging compared to individuals buying it at home. On top of that, many of these services use bio-degradable packaging so you can feel good about helping the environment while saving time and money. Learn more about reducing food waste here.
3. Reduce stress and sleep better
Having most of your meals taken care of for the week means you have the comfort of knowing you have food to come home to. Not having to spend time and energy planning your meals every week will reduce your grocery shopping to a minimum and take a massive load off your decision-making fatigue. This huge reduction in stress will also translate into longer and better sleep. For more tips about improving your sleep, Click HERE.
4. Health benefits
Reducing stress will have a tremendous positive impact on your health, but meal prep services also help you choose healthier food ahead of time and control the nutrition going into your body. The more nutrition in your food, the more you will gain from your exercise practice, the more success you will achieve from your other health practices and being healthier will translate to being happier overall.
If you're trying to eat according to a specific diet or have allergies or dietary restrictions, meal prep services make it easy to control your portions and the ingredients that go into your food. Most of these services now even cater to special diets like gluten-free, dairy-free, vegan, low-carb, etc.
5. Achieve your goals, build willpower and save money
Two things here...
- Using a meal prep service will get you into a routine. Eating healthier makes it easier to turn down bad food. Avoiding impulse purchases and takeout will save you money and help you stick to your goals. All this will strengthen your willpower while helping to improve your finances and your health.
- IF you Calculate Macros, then it's super easy to find a meal prep service that provides meal based on your personal macro nutrients. That will be a help whether you're trying to gain weight, lose weight, or put on muscle mass. Click here to learn How to Calculate Macros.
6. More variety and it's delicious
Beyond breakfast, lunch, and dinner, you can also order a huge assortment of food items ranging from juices and smoothies to salads and snacks; even desserts. With constantly evolving menus, you get the opportunity to try new dishes from a diversity of cultures you may not have otherwise and could reward yourself with the experience of discovering new foods you love.
The kitchens are run by professional chefs which provides the added benefit of eating quality food that would be served in a restaurant but at a fraction of the price. The larger buying power of these businesses allows them to source fresher and higher quality ingredients that also make the food even more delicious.
7. It's easy, inspiring and the benefits will reverberate outwards
If you're going to make positive changes in your life, the most important factor is that it needs to be effortless to implement. That's why trying a meal prep service needs to be at the top of your list: it's extremely easy to get started. We've all purchased an item online. It's just as simple. Sign-up, choose what you want and checkout. For the 5-minute investment you spend per week to choose your meals, you just bought yourself food, peace of mind (which is priceless) and countless extra hours of free time.
All this extra time will help you live longer and happier so you can enjoy more time with friends and family. When they see how much it's benefiting you, it will inspire them to make more changes and we can all feel good about helping ourselves, our community and the global environment through supporting businesses (like meal prep services) that make a positive impact.
Steak and Brussels Sprout Stir-Fry Meal Prep
If you think Brussels sprouts don't belong in a stir-fry, think again! This Steak and Brussels Sprout Stir-Fry Meal Prep brings together tender sirloin tips, crispy Brussels sprouts, and a hint of heat from jalapeños for a delicious, balanced meal that's perfect for any day of the week. Packed with vitamins, minerals, and a hefty dose of protein, this dish not only satisfies your taste buds but also fuels your body. Whether you're prepping for lunch or dinner, this meal is sure to become a new favorite. Plus, you can easily adjust the spice level to suit your preference. Let's get cooking!
Ingredients:
- 1 cup jasmine rice
- 16 oz Brussels sprouts, trimmed and quartered
- 2 carrots, peeled and sliced diagonally
- 4 scallions, thinly sliced (whites and greens separated)
- 1 jalapeño, thinly sliced (remove ribs and seeds for less heat)
- 1 thumb-sized piece of ginger, peeled and minced
- 1 lemon, halved
- 24 oz sirloin tips
- 4 tablespoon soy sauce
- 2 teaspoon vegetable oil
- Salt and pepper, to taste
How to Store:
- Place the meal prep containers in the refrigerator, where they will stay fresh for up to 4 days. This makes them a great option for easy, ready-to-eat lunches or dinners throughout the week.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the steak and veggies are warmed through. Alternatively, you can reheat the stir-fry in a skillet over medium heat, which helps maintain the texture of the steak and vegetables.
Final Thoughts
Who says meal prep has to be boring? This Steak and Brussels Sprout Stir-Fry is anything but! With a combination of tender sirloin, crunchy Brussels sprouts, and a hint of spice from jalapeños, this meal is both nutritious and packed with flavor. It's a perfect way to enjoy a balanced, satisfying meal that's easy to make and even easier to enjoy. Add this to your meal prep routine and enjoy a tasty, wholesome lunch or dinner any day of the week.
Ready to spice up your meal prep routine? Try this Steak and Brussels Sprout Stir-Fry Meal Prep recipe and share your delicious results with us! Use the hashtag #MealPrepOnFleek on social media to show off your cooking skills and inspire others to enjoy flavorful and healthy meals. Happy prepping!
Nutritional Facts Per Serving
| Energy | 540 kcal |
| Fat | 9 g |
| Saturated Fat | 3 g |
| Carbohydrate | 65 g |
| Sugars | 9 g |
| Cholesterol | 78 mg |
| KJ | 2259 kJ |
| Dietary Fiber | 10 g |
| Protein | 47 g |
| Sodium | 889 mg |
Servings: 4 people
Calories: 540kcal
Ingredients
- 1 cup Jasmine Rice
- 16 oz Brussels Sprouts
- 2 ea Carrots
- 4 ea Scallions
- 1 ea Jalapeno
- 1 thumb Ginger
- 1 ea Lemon
- 24 oz Sirloin Tips
- 4 tablespoon Soy Sauce
- 2 teaspoon Vegetable Oil
Instructions
- Cook the rice: Bring 1 cup salted water to a boil in a medium pot. Once boiling, add rice. Cover and reduce heat to low. Simmer until tender, 15-20 minutes. Remove from heat until meal is ready.
- Prep: Wash and dry all produce. Trim and quarter Brussels sprouts lengthwise. Peel and cut carrot on a diagonal into thin slices. Thinly slice scallions, keeping whites and greens separate. Thinly slice jalapeño, removing ribs and seeds if you prefer less heat. Peel and mince ginger. Halve lemon.
- Sear the steak: Heat a drizzle of vegetable oil in a large pan over medium-high heat. Season sirloin tips on all sides with salt and pepper. Sear until browned, 1-2 minutes per side. Remove from pan and set aside.
- Start the stir-fry: Add Brussels sprouts, carrots, and as much jalapeño as you like to same pan. Toss until veggies are just barely tender, 5-6 minutes
- Finish the stir-fry: Add scallion whites and ginger. Toss until veggies are softened, 3-5 minutes. Add soy sauce, steak, and a squeeze of lemon. Toss until steak is cooked to desired doneness, 2-3 minutes
- Serve: Fluff rice with a fork. Serve stir-fry on a bed of rice, top with scallion greens, and enjoy!
Nutrition
Serving: 1meal | Calories: 540kcal | Carbohydrates: 65g | Protein: 47g | Fat: 9g | Saturated Fat: 3g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Gluten-Free Apple Pie Bars
Thank you to Now Real Food® for sponsoring this Gluten-Free Apple Pie Bars recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
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.
Without question, apple pie is by far my favorite fall dessert! The combination of sweet apples surrounded by buttery crust is *chefs kiss*. Add a scoop of vanilla ice cream, and I transform into a whole new person. I believe it's because as a child, my family would pick apples at the orchard together, come home and bake a pie, and then sit down to eat the pie and chat about our day. It's one of my favorite memories as a kid.
While I will continue to make a fresh apple pie each year, I don't have the time to make it as frequently as I'd like. That's probably a good thing for my waist! 😉 That's why I created a quicker and much healthier version that gives you the same cozy vibes and flavor but has better ingredients (hello, less sugar thanks to the monk fruit) and more protein.
The Layers
- The shortbread crust: I will admit that the crust is my favorite part of the pie. But, this healthier take is made with gluten-free flour (sub with regular flour if not gluten-free), rolled oats for more fiber, and NOW Foods 1:1 Organic Monk Fruit Sweetener for a low-sugar dessert.
- The apple filling: You can use any combination of apples that you'd like. I like to go with two sweet and a tart apple.
- The topping: The same as the crust! Gotta love a double-duty ingredient. It has the rolled oats and monk fruit for that same buttery, sweet taste you love, sans the blood-spiking sugar.
The 'WHY" Behind The Ingredients
When making a recipe for meal prep, knowing that it needs to carry me through my work day, I like to ensure that the ingredients help stabilize my blood sugar and keep me satisfied. That is why I opt to use things like NOW Foods 1:1 Organic Monk Fruit Sweetener, rolled oats, and serve with Greek Yogurt.
The monk fruit not only tastes great (no bitter aftertastes or artificial ingredients) but also has zero calories and doesn't impact your glycemic index. It's also fitting for vegetarians, vegans, keto, diabetics, etc., and you know we like to try and make all-inclusive recipes!
The rolled oats and apples are full of fiber, which will also help you feel full and stabilize your blood sugar. Lastly, the Greek Yogurt adds protein, which, combined with fiber and less sugar, makes for a snack or dessert that will keep you energized all afternoon.
Beyond Meal Prep
These gluten-free apple pie bars are great for meal prep and would also make a great addition to your Thanksgiving table. Yes, I know we are a few weeks away from turkey day, but as we meal preppers know, planning is the key to success. 😋
Gluten-Free Apple Pie Bars Ingredients:
For Crust/topping
- 1 ½ cups gluten-free flour
- ½ cup rolled oats
- ¼ cup NOW Foods 1:1 Organic Monk Fruit Sweetener
- ¼ teaspoon salt
- 2 teaspoon vanilla extract
- 5 tablespoon cubed unsalted butter, softened
- 1 large egg, beaten
- 3 tablespoon water
For Filling
- 3 medium apples, peeled/cored/sliced
- 2 tablespoon lemon juice
- 2 tablespoon NOW Foods 1:1 Organic Monk Fruit Sweetener
- 2 teaspoon cornstarch
- 1 teaspoon apple pie spice
For Serving
- 2 ½ cups nonfat Greek yogurt
Servings: 9 bars
Calories: 237kcal
Ingredients
For Crust/topping
- 1 ½ cups gluten-free flour
- ½ cup rolled oats
- ¼ cup NOW Foods 1:1 Organic Monk Fruit Sweetener
- ¼ teaspoon salt
- 2 teaspoon vanilla extract
- 5 tablespoon cubed unsalted butter softened
- 1 large egg beaten
- 3 tablespoon water
For Filling
- 3 medium apples peeled/cored/sliced
- 2 tablespoon lemon juice
- 2 tablespoon NOW Foods 1:1 Organic Monk Fruit Sweetener
- 2 teaspoon cornstarch
- 1 teaspoon apple pie spice
For Serving
- 2 ½ cups nonfat Greek yogurt
Instructions
- Preheat oven to 350ºF and line a 9x9 baking pan with parchment paper overlapping sides. Lightly grease with cooking spray. Set aside.
- Combine ingredients for apple filling in a large skillet over medium-low heat. Cook stirring occasionally until apples are softened and liquid in the pan is thickened, 8-10 minutes. Cool for 10 minutes.
- While filling cools, combine ingredients for crust/topping in a large bowl. Mix well to moisten using clean hands or a fork. Reserve ½ cup of mixture to use for topping. Mixture should be crumbly but stick when squeezed. If mixture is still too dry, add an extra 1-2 tablespoons of water.
- Press remaining mixture into the bottom of prepared pan using moist fingertips. Top with apple filling and spread evenly over crust. Sprinkle with reserved crumble topping and bake for 30-35 minutes, until top is golden brown.
- Cool in pan completely before slicing into 9 bars.
- Add 1 bar to 9 snack container compartments. Divide yogurt between remaining compartments. Refrigerate until serving
Nutrition
Calories: 237kcal | Carbohydrates: 40g | Protein: 6g | Fat: 7g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
One Pan Roasted Salmon, Asparagus & Potatoes Recipe
One Pan Roasted Salmon and Veggies
Sometimes we're in the mood to make an elaborate dinner, but what about the other 364 days of the year? ? One pan meals have become the saving grace of families across the world who want to eat well without spending hours in the kitchen, and we especially love when easy recipes are also meal prep recipes. Meals that are simple to prepare are simple to pack, and you know we're all about that around here. Check out this one pan roasted salmon meal prep recipe!
Finally! A salmon dish with a pack of good and healthy stuff.
Salmon is a nutrient powerhouse! It supplies our bodies with a high dose of Omega-3 fatty acids, which support a healthy inflammatory response. It also contains Vitamin E, which neutralizes harmful free radicals that can lead to cancer and cellular damage, and Vitamin D- which a lot of us tend to be deficient in. Salmon also provides more than half your recommended daily value of selenium (another protector against free radicals), and significant servings of B12, B6, and other trace minerals. Finally, salmon is an excellent source of lean protein, offering approximately 21 grams per 3 oz serving. If you haven't already calculated your daily macro needs, you should do that ASAP! (Macro Calculator HERE)
Have we given you enough reasons to add this ingredient to your regular meal prep recipes?
Asparagus (which you can now buy in three beautiful colors depending on the time of year!) is one of our favorite vegetables. When cooked well it has a beautiful outside crunch, while still being perfectly tender inside. And it turns out that grandma really wasn't trying to poison you all those years as a kid- did you know that asparagus is also pretty darn healthy?
One cup of cooked asparagus offers about 400 mg of potassium, a crucial nutrient for fluid balance, nerve signals, and muscle contractions. Did you know you could that much from something other than a banana? Asparagus is also a great source of B vitamins, antioxidants, and Vitamins A, C, E, and K. A delicious multi-vitamin all wrapped up in a roasted salmon meal prep recipe? Yes, please.
Nutrition Tip:
Sockeye Salmon is a nutrient power house! It supplies our bodies with a high dose of Omega-3 fatty acids, which reduce inflammation and increase our bodies immune system. It also contains Vitamin E which neutralizes free radicals that can lead to cancer.
Servings: 4 meals
Calories: 319.29kcal
Ingredients
- 4 each Sockeye Salmon
- 1 bunch Asparagus
- 3 lbs Dutch Yellow Potatoes
- 1 tablespoon olive oil
- 1 teaspoon Garlic Powder
Instructions
- Quarter Potatoes and add Olive Oil and Garlic Powder. Bake at 420 degrees for 20 min
- Remove from oven and Add Salmon + favorite seasoning and Asparagus
- Bake for an additional 15min
Video
Notes
WW Smart Points= Green:11 Blue:8 Purple:1
Nutrition
Serving: 1meal | Calories: 319.29kcal | Carbohydrates: 64.34g | Protein: 9.67g | Fat: 4.01g | Saturated Fat: 0.63g | Cholesterol: 0.55mg | Sodium: 23.62mg | Potassium: 1668.41mg | Fiber: 9.92g | Sugar: 4.79g | Vitamin A: 850.5IU | Vitamin C: 73.32mg | Calcium: 67.82mg | Iron: 5.06mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Chicken Sausage & Parsnip Fries Meal Prep
Switch up your chicken meal prep for a Chicken Sausage & Parsnip Fries lunch instead! Loaded with flavor & nutrients this will become a weekly staple meal!
Tired of the same old chicken and rice for lunch? It's time to switch things up with a delicious and nutrient-packed meal prep idea: Chicken Sausage & Parsnip Fries. This flavorful dish combines savory chicken sausage, crispy parsnip fries, and vibrant rainbow cauliflower, all rounded out with a touch of romesco sauce and fresh spinach. Loaded with flavor and nutrients, this meal prep will quickly become a weekly staple. Ready to get cooking? Let's dive in!
Ingredients:
- 4 chicken sausages ($3.00)
- 2 extra large parsnips, peeled and cut into fries ($1.50)
- 2 cups cauliflower, chopped ($1.00)
- 2 cups romesco sauce ($1.50)
- 2 cups spinach ($1.00)
- Oil (for roasting)
- Seasoning (salt, pepper, garlic powder, or your favorite blend)
Total Prep Cost: $8.00
Cost Per Meal: $2.00
Instructions:
- Prepare the Oven:
- Preheat your oven to 425 degrees F.
- Line a baking sheet with foil for easy cleanup.
- Prepare the Parsnip Fries and Cauliflower:
- Peel the parsnips and cut them into fry shapes. Place them in a bowl and toss with oil and your favorite seasoning blend to coat evenly.
- In a separate bowl, toss the cauliflower pieces with a bit of oil to ensure even roasting.
- Spread the parsnip fries and cauliflower out on the lined baking sheet in a single layer.
- Add the Chicken Sausages:
- Place the chicken sausages on the baking sheet with the parsnip fries and cauliflower. If you prefer, you can grill the sausages separately for a smoky flavor.
- Roast the Ingredients:
- Roast everything in the preheated oven for about 20 minutes, or until the parsnip fries are golden and crispy, the cauliflower is tender, and the sausages are cooked through. Turn the sausages halfway through cooking to ensure even browning.
- Assemble the Meal Prep Containers:
- Once everything is cooked, let it cool slightly before assembling.
- Evenly divide the parsnip fries, roasted cauliflower, and chicken sausages between four meal prep containers.
- Add a portion of fresh spinach to each container. The heat from the other ingredients will slightly wilt the spinach, making it tender and flavorful.
- Drizzle each container with a generous amount of romesco sauce for added flavor and color.
How to Store:
- Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them a great option for a week's worth of lunches.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. Alternatively, you can reheat the components in a skillet over medium heat, stirring occasionally to ensure even heating. Add the romesco sauce after reheating for the best flavor.
Say goodbye to boring lunches and hello to this exciting Chicken Sausage & Parsnip Fries Meal Prep! With a combination of savory chicken sausage, crispy parsnip fries, and colorful veggies, this meal is a delicious and nutritious option that will keep you satisfied and energized. Perfect for meal prep enthusiasts looking to add variety to their routine, this dish is sure to become a favorite.
Ready to make your lunches more exciting? Try this Chicken Sausage & Parsnip Fries Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to switch up their lunch game. Happy cooking!
Meal Prep Menu: 2022 Week 37
NOTE: These menus are designed to give you meal ideas, not to tell 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.
This week's recipes:
- Tuscan Chickpea Scramble
- Five Spiced Beef & Broccoli
- Sheet Pan Salmon & Veggies
- Peanut Butter Chocolate Muffins
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:
- Tuscan Chickpea Scramble
- Chickpeas can be swapped for eggs if you aren't following a vegan diet.
- Any potato can be used.
- Five Spiced Beef & Broccoli
- Swap the beef for thinly sliced tofu to make this dish vegan.
- Coconut aminos can be swapped with soy sauce.
- Brown sugar can be used in place of coconut sugar.
- Sheet Pan Salmon & Veggies
- Replace the salmon with tofu or tempeh to make this vegan. Plant-based chicken strips would also work.
- Any fish or chicken can be used.
- Use seasoning of choice.
- Peanut Butter Chocolate Muffins
- We haven't tested this recipe with subs. If you try it, please let us know.
If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at sarah@mealpreponfleek.com!
How to alter the macros:
- Tuscan Chickpea Scramble
- Increase the protein by using eggs in place of chickpeas.
- The fat can be reduced by using cooking spray in place of olive oil.
- Five Spiced Beef & Broccoli
- Reduce the fat by using thinly sliced chicken in place of the beef and leaving off the sesame seeds.
- You can increase the carbs by swapping the cauliflower rice for regular rice.
- Sheet Pan Salmon & Veggies
- Increase the carbs by serving with rice, quinoa, or potatoes.
- Peanut Butter Chocolate Muffins
- This recipe hasn't been tested with alternatives.
*Please note that any changes to ingredients will alter the macros on each recipe.
Korean BBQ Chicken Thighs
Delicious Asian cuisine takeout enjoyed at home with Korean BBQ Chicken meal prep
Going out for Korean BBQ is a wonderful experience. Not only is the food delicious, but the presentation and aromas are amazing too. Korean BBQ refers to the way chicken, beef, or pork are prepared. Some restaurants put on a show while the food grills right in front of. Others have built-in grills for you to make the food yourself. Either way, Korean BBQ is enjoyed by many families and social groups every day. But not all of us can afford to eat out every day! Along with the cost, restaurant meals aren't always the healthiest. And if you have diet restrictions, you don't have many options. So, now what? Our Korean BBQ Chicken Thighs meal prep recipe is what!
That's why we're here - to bring you delicious, nutritious, fancy meal prep recipes that rival meals you buy at your favorite restaurants. Our Korean BBQ meal prep recipe will cure your dining out FOMO.
You're sure to love these flavorful Korean BBQ style chicken thighs meal prep that perfectly pairs with sides of sesame broccoli and white rice!
How long will Korean BBQ Chicken Thighs last for?
Your Korean BBQ meal will last up to 4 days. Pack your meals in our three-compartment containers and store them in your refrigerator. Take Korean BBQ with you for lunch or enjoy it for dinner after a long, productive day.
Can Korean BBQ Chicken Thighs be frozen?
Yes. You can store your Korean BBQ chicken thighs in containers, or freezer bags. Label the contents and store the BBQ chicken in your freezer for up to 3 months. The best way to preserve Korean BBQ flavor is to vacuum seal it.
Korean BBQ Chicken Thighs Ingredients:
- 1.5 lbs. Chicken Thighs
- 4 C. Cooked White Rice
- 2 C. Broccoli Florets, steamed
- 2 Tbsp. Sliced Green Onions
- 2 Tbsp. Korean BBQ Sauce (gluten-free)
- 1 tsp. Sesame Oil
- 1 tsp. Sesame Seeds
- ½ tsp. Garlic Powder
- ¼ tsp. Pink Himalayan Salt
How do you make Korean BBQ Chicken Thighs?
Alrighty, let's get to the fun part! Start with the chicken thighs. Preheat your oven to 400 degrees Fahrenheit and line a sheet pan with parchment paper. Take your chicken thighs and place them onto the sheet pan. Cover the thighs with Korean BBQ sauce, flipping to coat. Doesn't that smell good already? Next, place your sheet pan of BBQ covered chicken thighs on the middle oven rack. Cook the thighs for about 12 to 15 minutes on each side. (This may be a good time to start your rice). While the chicken is cooking, steam your broccoli. Then toss it in sesame oil, sesame seeds, salt, and garlic powder. The broccoli is the last thing to cook, and a good thing because we're sure you're getting hungry!
Your chicken and rice should be done. All there is to do is serve, portion, and enjoy!
How to portion Korean BBQ Chicken Thighs?
Grab 4 of our meal prep containers. Place two chicken thighs into the 2-cup slots. Add rice and sesame broccoli to each of the 1-cup slots. You can freeze the entire meal as well. Just be sure the rice is still hot so the steam keeps the rice moist for reheating.
More BBQ meal prep recipes:
If you love BBQ meal prep recipes just as much as we do, try these easy meal prep recipes!
- Instant Pot Beef BBQ Ribs
- BBQ Pulled Mushrooms
- Molasses Bourbon BBQ Glazed Chicken Meatballs
- Oven-Baked BBQ Chicken and Veggies Meal Prep
- *BBQ Jackfruit & Avocado Slaw Meal Prep
- *BBQ Lentil Taco Meal Prep
- Apple BBQ Meatloaf & Mashed Potato Meal Prep
- *Cranberry BBQ Vegan Meatballs
- One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks
- BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato
Most of these recipes are gluten-free. The asterisk * marked ones are vegan.
Other tips for making Korean BBQ Chicken Thighs:
When Korean BBQ chicken thighs are cooked, place them on the top oven rack and broil for about 3 minutes to caramelize the BBQ sauce. Mmmmmm!
Before cooking, rinse chicken thighs in cold water and blot off excess water with a paper towel. This will enhance the Korean BBQ sauce. You can also salt your chicken thighs before and let the salt marinate in the chicken for a few hours. If you do that, wash the thighs before salting and don't wash them again.
Chicken should at least reach an internal temperature of 165 degrees Fahrenheit. Use a meat thermometer to check.
BBQ turns out even better with a rub. We found a gluten-free Korean BBQ rub on Amazon to go along with the sauce.
Servings: 4 meals
Calories: 515kcal
Ingredients
- 1.5 lbs. Chicken Thighs
- 4 Cups Cooked White Rice
- 2 Cups Broccoli Florets steamed
- 2 Tbsp. Sliced Green Onions
- 2 Tbsp. Korean BBQ Sauce gluten-free
- 1 tsp. Sesame Oil
- 1 tsp. Sesame Seeds
- ½ tsp. Garlic Powder
- ¼ tsp. Pink Himalayan Salt
Instructions
- Preheat oven to 400℉ and line sheet pan with parchment paper.
- Place chicken thighs onto sheet pan and drizzle Korean BBQ sauce over thighs, flipping to coat. Set sheet pan onto middle oven rack and cook for ~12-15 on each side or until fully cooked. Optionally, place onto upper rack at near the end of cooking and turn on broiler - let broil for ~3 mins. or until sauce has caramelized.
- While the chicken cooks, prepare sesame broccoli by tossing steamed broccoli with sesame oil, sesame seeds, salt, and garlic powder.
- Serve, store, and enjoy!
Video
Nutrition
Serving: 1meal | Calories: 515kcal | Carbohydrates: 50.9g | Protein: 27.1g | Fat: 16.7g | Fiber: 2.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
15 Easy Crockpot Meals with Chicken
How to Meal Prep Chicken in the Slow cooker! The slow cooker is your friend when it comes to meal prep, because it's largely a hands-off process. Crockpot meals with chicken make the week a lot easier. Set it and forget it!
Maybe you've got one that's collecting dust in a closet or you want to get into the habit of using it more. They can be really helpful, either in cooking chicken by itself to eat throughout the week, or with a totally composed dish you meal prep once. While the food cooks, you can go about your day. Again, set it and forget it!
But first, let's answer some frequently asked questions about crockpot meals with chicken before we get started!
Can you put raw chicken in the slow cooker / Crock-Pot?
Yes, you can put raw chicken in a slow cooker! Slow cookers and Crock-Pots are designed to cook raw meats. Mainly, this happens in a few ways. The direct heat from the pot, lengthy cooking time, and steam created from the tightly covered container destroys bacteria. Thus, slow cooking is safe. Despite what you may think, you can even put frozen chicken in a slow cooker, too! (Seems crazy, right? But it's true.) Ultimately, Crock-Pot meals with chicken can come together easily.
Is it better to cook chicken on high or low in Crock-Pot?
Despite what the recipe says, always cook your boneless skinless chicken breasts on LOW for the best results. Although most recipes will give you both a LOW and HIGH setting recommendation, we do not recommend cooking boneless chicken breast on HIGH. (Admittedly, it's tempting to skirt this advice). But keep in mind, chicken breasts tend to become very dry even if you've got enough liquid in the pot.
What are some examples of slow cooker chicken recipes?
There are so many ways to make crockpot meals with chicken. So long as there's enough liquid in the pot, the device is ideal for a variety of cuisines and meal types.
- Chili
- Soups
- Casseroles
- Sticky chicken drumsticks
- Stews
What's the difference between a slow cooker and a Crock-Pot?
It's like this: Not all slow cookers are Crock-Pots! Simply put, Crock-Pot is the brand name for the slow cooker many of us grew up with or maybe have just discovered as adults. Many other appliance brands have their versions of slow cookers, but Crock-Pot by Rival is an old standby. Here, we use them interchangeably.
Tips for Crock Pot Meals With Chicken
Another word to the wise? Try to avoid lifting the lid before the time is up because that can delay the cooking process even further. Certainly, it's tempting to peek. Just set it on low and let it go. It's ok. That's because low and slow is really best for crockpot meals with chicken. This is especially true when it comes to chicken breasts, which tend to dry out more easily. In the end, the texture will be so much more tender and juicy.
READ MORE: Maximize meal prep with this appliance with these Slow Cooker Meal Prep Ideas!
Our Favorite Slow Cooker
For optimal slow cooking results and the best meal prep possible (you never know when you want to double a recipe!), we love the 7qt Oval Crock-Pot! However, look closely at the recipe you are using. Importantly, you'll want to make sure the recipe's yield will work with your cooker's capacity.
Our Favorite Crock-Pot/Slow Cooker Meals With Chicken
Without further ado, we bring to you 15 of our favorite ways to make crockpot meals with chicken. It's such a versatile appliance to bring into your meal prep game. At the end of the day, we hope you love them as much as we do! But feel free to tweak some of these your own, right?
Slow Cooker Lemon Garlic Chicken
Slow Cooker Honey Garlic Chicken and Veggies
READ MORE: If you're trying to stay away from rice, here are some healthy rice alternatives!
Slow Cooker Honey Lime Shredded Chicken
Caribbean Slow Cooker Drumsticks Paleo-Style Paleo Chicken Recipe
Crockpot Chicken Noodle Soup
Creamy Crockpot Chicken and Rice
But what's on your plate? Tell us some of your favorite crockpot meals with chicken.
Dealing with Meal Prep Fatigue
Mindful Eating and Navigating Eating out
Bacon Ranch Chicken and Veggies Foil Packets
Fun and Easy Foil Pack Dinner Idea
Winner, winner chicken dinner! This bacon ranch chicken foil pack turn into an eye-catching main dish with a special ingredient that is sure to add a smile to everyone's face - BACON! Bacon is a staple food in most American diets. It is mainly enjoyed in the morning for breakfast, but bacon can also be enjoyed during lunch or dinner. Today, we're going to show you how!
At MPOF, we love offering simple ways to eat healthy without sacrificing flavor. This low-carb and gluten-free bacon ranch chicken meal is a delicious start! The meal prep time is only 15 minutes but you end up with four separate meals. Each serving has 25 grams of protein and only 6 grams of carbohydrates.
Our Bacon Ranch Chicken and Veggies recipe are a gluten-free, low-carb, and high-protein recipe. Not to mention it is colorful and smells divine! Your family will want to devour it in minutes. We bet you're hungry now, so let's get right into the recipe!
BONUS: Here is a recipe to make your own, Homemade Ranch Dressing
This Bacon Ranch Chicken and Veggie Foil Packets recipe come together in no time at all and packs in the flavor with a healthy dose of veggies to boot!
How long will Chicken Foil Packets last?
Although the star of the dish is bacon, it is a chicken dish. Chicken can last in the refrigerator for 3-4 days. Up to four days of storage is okay for this dish since you will have four prepped meals.
Can Chicken Foil Packets be frozen?
The ingredients for this meal prep recipe are meant to be cooked all together. This yields a simple 4 portions so it can be used up in less than a week depending on the size of your family. The goal of our meal prep recipes is to make your life easier. We recommend that you avoid freezing this particular meal prep recipe.
If you're looking for freezable chicken recipes, try our hearty & belly-warming chicken soups and stews.
How do you make Dinner Foil Packets?
Wash and chop the veggies. Toss them in some olive oil, salt, and some black pepper. Once all the ingredients are prepped, place everything into foil packets. Ensure the packets are sealed before transferring them onto the baking sheet. Bake at 375 degrees to 30 to 35 minutes.
How do you portion Chicken Foil Packets?
Our favorite part about this bacon meal prep idea is that it portions itself! All you have to do is prepare the meal and place it in the separate aluminum foil packets (thus, the recipe name). After baking and cooling, voila! You have four portioned out high-protein meals. Easy, right?
If this meal prep idea is for dinner when returning home from a busy day, then store in a one-compartment glass container. Glass can go into the oven for reheating. We highly recommend this or similar glass meal prep containers.
More Chicken Bacon Ranch Recipes?
Oh yes, of course! We love this combination so much and figure you do too. These healthy, delicious, and simple meal prep ideas are totally gluten-free. Here are more Chicken Bacon Ranch meal prep recipes:
This recipe features only bacon. We all love bacon 🙂
Other tips for making Bacon Ranch Chicken and Veggies Foil Packets?
- Meal prep containers for storage and heating - If our Bacon Ranch Chicken and Veggies Foil Packets meal are for lunch on the go, then store in a plastic container. Plastic containers are light and convenient. When taking this dish with you, use a single or dual-compartment meal prep container.
- Use a variety of cheeses and sides - Our Bacon Ranch Chicken and Veggies recipe calls for shredded cheddar cheese. But we like to make healthy eating and meal prepping fun & adventurous! You can substitute cheddar cheese for:
- Mozzarella
- American
- Monterey Jack
- Gouda - if you're feeling fancy.
This is such a beautiful and abundant main dish, but we don't mind a little something extra on the side. The sides should be light and flavorful that compliment the dish. Something like:
- Sweet potatoes wedges with tahini
- Roasted kabocha squash quinoa salad
- Vegetarian Cobb salad meal prep
If you want to keep it simple, serve this Bacon Ranch Chicken and Veggies on a bed of spinach.
Bacon Ranch Chicken and Veggies Foil Packets Ingredients:
- 1 Lb. Chicken Breast (boneless; skinless), cut into 1" pieces
- 4 Bacon Strips
- ¾ of 1 Packet Ranch Dressing Powder Mix
- 2 C. Fresh Cauliflower Florets
- 2 C. Fresh Broccoli Florets
- ¾ C. Shredded Cheddar Cheese
- 2 Tbsp. Extra Virgin Olive Oil (divided in half)
- ½ tsp. Ground Black Pepper
- ¼ tsp. Himalayan Pink Salt
- 2 Cups Fresh Spinach
- 2 ears corn on the cob, halved
Servings: 4 meals
Calories: 484kcal
Ingredients
- 1 Lb. Chicken Breast boneless; skinless, cut into 1" pieces
- 4 Bacon Strips
- ¾ of 1 Packet Ranch Dressing Powder Mix
- 2 Fresh Cauliflower Florets
- 2 Fresh Broccoli Florets
- ¾ Shredded Cheddar Cheese
- 2 Tbsp. Extra Virgin Olive Oil divided in half
- ½ tsp. Ground Black Pepper
- ¼ tsp. Himalayan Pink Salt
- 2 Cups Fresh Spinach
- 2 ears corn on the cob halved
Instructions
- Preheat oven to 375℉ and cut 4 sheets of foil that are ~6"-8" wide - set aside.
- Place bacon strips on a foil-lined baking sheet - bake until crispy, then remove from oven.
- While the bacon crisps up, prepare the veggies by tossing cauliflower and broccoli in 1 tablespoon of extra virgin olive oil, salt, and pepper until coated. Place an equal amount of veggies onto each pre-cut foil sheet. Set aside.
- Next, toss chicken breast in remaining 1 tablespoon of olive oil until coated. Then, add ranch dressing powder mix and toss until chicken is coated. Place an equal amount of chicken on top of the veggies.
- Top with cheddar cheese and tear up or cut up bacon strips (roughly one strip per foil packet and sprinkle on top.
- Pull up foil edges and pinch/roll together edges to make a seal for the packet. Place sealed foil packets onto a baking sheet, on middle oven rack. Bake for 30-35 minutes, or until chicken has reached an internal temperature of 165℉ and is cooked through. Be careful as you unwrap finished foil packets as there will be lots of steam! **Alternatively: Place foil packets on a grill heated to medium/high and let cook for 20-25 minutes, or until chicken has cooked through (internal temperature 165℉). Again, be careful as you unwrap finished foil packets as there will be lots of steam!
- Serve with optional sides, store, and enjoy!
Nutrition
Serving: 1meal | Calories: 484kcal | Carbohydrates: 22.3g | Protein: 49g | Fat: 26.6g | Fiber: 4.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
27 High Protein Breakfast Recipes
If you're here, there is a good chance you're hitting your protein macros for lunch and dinner, but breakfast is still a struggle. Did you know that protein is the key to satiation and the prevention of mid-day energy crashes? Or in this case, mid-morning. It also helps with muscle-building and weight-loss. No worries though, we've got you covered. Instead of starting your day with a carb-heavy bagel, muffin, or croissant, opt for one of these 27 high protein breakfast meal prep recipes that have over 15g of protein per serving.
Each of these is (obviously) high in protein, but also has a good balance of carbs and healthy fats to keep your energy up all morning long. From sweet to savory and a few including both (YUM!) this list has it all!
Adding more protein
If you're looking to add even more protein boosting foods to these recipes below, try adding a side of one of these:
- 7 oz Greek yogurt, plain, nonfat 20 grams protein
- ½ cup cottage cheese, low-fat 14 grams protein
- 2 oz turkey sausage 14 grams protein
- 2 large eggs 13 grams protein
- 1 cup milk, nonfat 8 grams protein
- 1 cup quinoa 8 grams protein
- ½ cup black beans 8 grams protein
- 2 tablespoons crunchy peanut butter 8 grams protein
- 1 oz cheddar cheese 6 grams protein
- 1 whole-wheat English muffin 6 grams protein
- 1 oz smoked salmon 5 grams protein
- ½ cup oats 5 grams protein
- 1 slice whole-wheat bread 3 grams protein
*List reference from here and 7 foods that are secretly high in protein HERE
27 High Protein Breakfast Recipes
Vanilla Chia Pudding - 12g
Sheet Pan Protein Pancakes - 14g
Keto Pepperoni Pizza Frittata - 28g
Chorizo and Grits Breakfast Bowl - 14g
Overnight Chia Pudding with Fruit - 16g
Grain Free Granola - 19g
Peanut Butter Protein Pancakes - 19.6g
Steak, Sweet Potato, and Apple Hash - 28.8g
Egg and Bacon Breakfast Cups - 2 cups = 20g
Farmer's Market Tofu Scramble - 22g
Caprese Egg Cups - 2 cups = 22g
Easy Vegan Protein Oats With Stewed Blueberries - 24g
Related article: Easy Breakfast Ideas without Eggs
Protein Freezer Waffles - 25g
Cajun Breakfast Scramble - 32g Protein
Vegetarian Italian Sausage Egg Cups - 32g
Related article: 18 High Protein Meal Prep Recipes:
Steak and Egg White Salsa Verde Breakfast Wraps - 47g
Pepperoni Pizza Egg Cups - 26g
One Pot Mexican Breakfast Bowls - 34g
Easy Low Carb Protein Waffles - 29g
Turmeric Scrambled Eggs & Sausages - 29g
Blueberry Cheesecake Protein Shake - 20g
Meal Prep Pancakes - 16g
Sausage Lover's Hashbrown Casserole - 23g
Turkey Avocado Egg Wraps - 32g
Butternut Squash and Cranberry Breakfast Skillet - 19g
Fluffy Greek Yogurt Pancakes - 15g
Ghost Pepper and Tamarind Salmon Meal Prep
Looking to add some heat and excitement to your meal prep routine? This Spicy Salmon Meal Prep with Ghost Pepper & Tamarind Sauce is just what you need! With its vibrant colors and bold flavors, this low-carb, Whole30-compliant meal is far from boring. A few drops of ghost pepper and tamarind sauce are all it takes to elevate your weekday meals to a whole new level. Ready to spice things up? Let's get cooking!
Ingredients:
- 1 lb salmon
- 2 cups riced cauliflower
- 2 cups purple potatoes, diced
- 2 cups cherry tomatoes, sliced
- 2 tablespoon ghost pepper & tamarind sauce
- Oil (for roasting and sautéing)
Instructions:
- Prepare the Vegetables:
- Preheat your oven to 425 degrees F.
- Toss the diced purple potatoes with a bit of oil, ensuring they are well-coated. Spread them out on a lined baking sheet for easy cleanup.
- Bake the potatoes in the preheated oven for about 15 minutes, or until they begin to soften and develop a golden crust.
- Bake the Salmon:
- Remove the baking sheet from the oven and make space for the salmon.
- Coat the salmon with oil to keep it moist during cooking. Place it on the same baking sheet as the potatoes.
- Return the baking sheet to the oven and bake for an additional 10 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Sauté the Cauliflower Rice:
- While the salmon and potatoes are baking, heat a skillet over medium heat.
- Add a little oil and sauté the riced cauliflower for about 5 minutes, or until it's tender and slightly golden. Stir occasionally to ensure even cooking.
- Assemble the Meal Prep Containers:
- Once everything is cooked, let the ingredients cool slightly before assembling.
- Evenly divide the riced cauliflower, baked purple potatoes, and salmon among four meal prep containers.
- Add a portion of sliced cherry tomatoes to each container for a burst of freshness and color.
- Drizzle or top each container with ghost pepper & tamarind sauce. A little goes a long way, so start with a few drops and adjust to taste based on your spice preference.
How to Store:
- Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for a week's worth of delicious lunches or dinners.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the meal is heated through. If you prefer, you can also reheat the components separately in a skillet over medium heat. Add the ghost pepper & tamarind sauce after reheating to maintain its fresh, bold flavor.
This Spicy Salmon Meal Prep with Ghost Pepper & Tamarind Sauce is a game-changer for anyone looking to keep their meals exciting and flavorful. With a combination of rich salmon, tender potatoes, fresh tomatoes, and fiery sauce, this meal prep is perfect for those who love a little heat. It's a satisfying, low-carb option that fits into a Whole30 diet while keeping your taste buds happy.
Ready to turn up the heat on your meal prep? Try this Spicy Salmon Meal Prep recipe and let us know how you like it! Share your spicy creations on social media with the hashtag #MealPrepOnFleek, and inspire others to bring bold flavors into their kitchen. Happy cooking!
Your Guide to Portion Control. No Tools Required
Did You Know, The Power To Portion Control Is In The Palm Of Your Hand?
Once you understand what a portion should look like you will be on your way to creating a healthy, balanced and perfectly portioned meal prep every day of the week! The power to portion control is literally in the palm of your hand!
Most of us are very familiar with 'portion control' via kitchen tools such as measuring cups, measuring spoons, food scales, etc. But, unless you are diligent with measuring out your macros, using these tools to measure out each item for every meal of the week can become tedious and stressful. After only a few days this habit normally gets tossed in the trash and our portions go out of control.
But we are here to show you that there is an easier way to measure portions without all those kitchen tools!
Have you started to catch on to what the secret may be? Portion Control. The Power Is In Your Hand.
Hand! Yes! Your hand/palm are all you need to create that perfect meal prep! Whether you have been a long time kitchen scale and measuring cup user or not, learning these simple portion sizes will allow you to create quick, easy and healthy meals at home and when dining out!
Use the palm of your hand to measure protein.
The amount of protein you need (men vs women) will vary. A portion will be anywhere from 3-6 ounces, depending on your size. Our 'go-to' options include grass-fed beef, chicken breast, turkey, salmon, cod, and eggs. Vegetarian options would be lentils, black beans, tempeh, tofu and edamame.
Use your fist to measure vegetables.
Vegetables should make up ⅓ to ½ of your meal prep container. A serving equates to about ½-1 cup. Think things like leafy greens, broccoli, spinach, kale, swiss chard, brussels sprouts, asparagus, arugula, green beans or snap peas.
Use one cupped hand to measure your carbohydrates.
The carbohydrate/starch should make up about ¼ of your meal prep. A serving (cooked) is one fist or about ½ - 1 cup. Some top choices would be quinoa, brown rice, sweet potatoes, whole grain pasta, and legumes (lentils & black beans).
Use your thumb to measure fat.
Healthy fats should help enhance the flavor and nutrient profile of your meal prep. A serving is one thumb which equates to about 1 oz or 1 tablespoon. Foods such as nuts (almonds, cashews, walnuts, etc), seeds (chia seeds, pumpkin seeds), cheese, oils and nut butters would fall into this category.
So, what does it look like when you put it all together?
This meal prep contains:
4oz protein: wild caught coho salmon (which is also a source of fat)
½ cup vegetable: steamed broccoli
½ cup starch: steamed lentils (which is also a protein and excellent source of fiber)
1 tbs fat: ghee was used as a flavor enhancer on the fish when cooked
And there you have it! Portion Control. It is as simple as that! All the power you need is in the palm of your (right & left) hand!
Make sure to print out or pin this handy reference guide for future use!
*Please note that each person has different nutrient needs. This article is meant to be a basic resource. If you require more or less food based on age, height, weight or medical conditions, please follow all direction from your health professional.
Let us know in the comments, how this Portion Control guide worked for you!
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Five-Spice Beef and Broccoli
Are you ready to fall for this beef and broccoli meal prep recipe? Our Five-Spice Beef and Broccoli dinner meal prep is perfect for the change in seasons. Pumpkin is all the hype during the fall, but don't forget about other warming spices like clove, anise, and ginger. We add these zesty seasonings to sirloin beef and broccoli to cook until the air is filled with their delicious aroma. The five-spice beef and broccoli go on top of sauteéd cauliflower rice and served in a meal prep container, bowl, or on a plate for dinner. So, get your cauliflower rice ready (we have a bulk recipe for you here), grab some steak and broccoli, and let's get spicy!
This lean and aromatic stir fry is full of warm spices like ginger, clove, and star anise adding complexity to stir fry staples broccoli and sirloin. Serves oven sautéed cauliflower rice, this dish is satisfying without being high in carbs or calories!
Five-Spice Beef and Broccoli Ingredients:
- 1 tablespoon toasted sesame oil
- 8 cups cauliflower rice
- 1 teaspoon avocado oil
- 1 lb. lean sirloin, sliced into thin strips
- 4 cups broccoli florets
- 1 tablespoon toasted sesame seeds
For Sauce
- ⅔ cup coconut aminos
- 1 tablespoon toasted sesame oil
- 1 tablespoon gluten-free flour
- 2 tablespoon rice vinegar
- 1 tablespoon coconut sugar
- 1 teaspoon Chinese 5-Spice seasoning
- ½ teaspoon minced garlic
How long will Five-Spice Beef and Broccoli last for?
Our beef and broccoli meal prep recipe will last for up to 4 days in the refrigerator, including the cauliflower rice. Store your dinner meal prep recipe in shallow, airtight containers for maximum freshness. We just so happen to have a line of meal prep containers that are perfect for the job! You can get our Good Cook Meal Prep containers on Amazon.
Can Five-Spice Beef and Broccoli be frozen?
Yes, you can freeze this beef and broccoli meal prep recipe. It's easy to do - store Five-Spice Beef and Broccoli in shallow, airtight containers or labeled gallon freezer bags. You can defrost and reheat leftovers within 3 to 4 months.
How do you make Five-Spice Beef and Broccoli?
This is quick and easy dinner meal prep, just like any other beef and broccoli meal prep recipe. Five-Spice Beef and Broccoli takes less than 35 minutes to cook and only requires one pan. You start by making the sauce, then sauté cauliflower rice in sesame oil. Then use the same pan to cook the sirloin steak and broccoli. Stir in the sauce, let it thicken, and you're ready to pack up a deliciously healthy dinner meal prep recipe to enjoy after a busy day. The full recipe is at the bottom of this page.
How to portion Five-Spice Beef and Broccoli?
Make sure you have four one-compartment meal prep containers ready for your beef and broccoli dinner. Line them up and divide the sauteéd cauliflower rice into each one. After you cook the beef and broccoli, put it on top of the cauliflower rice.
More beef and broccoli meal prep recipes:
- Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli
- Korean Beef Bowls
- Low Carb Beef & Broccoli Stir Fry Meal Prep
Other tips for making Five-Spice Beef and Broccoli:
- You can use flank steak, too. Make sure the slices are thinly cut, no more than ¼" thick.
- Slice your beef across the grain.
- Marinate the steak in the five-spice sauce for a few hours or overnight.
- Get your skillet piping hot before adding the steak for that professional-looking sear.
- Make sure that your beef isn't thoroughly cooked when you add the broccoli so you don't end up with overcooked beef slices.
- Cut your broccoli into small-medium pieces.
- Have your cauliflower rice ready ahead of time. Try our Cilantro Lime Cauliflower Rice.
Servings: 4 meals
Calories: 450kcal
Ingredients
- 1 tablespoon toasted sesame oil
- 8 cups cauliflower rice
- 1 teaspoon avocado oil
- 1 lb. lean sirloin sliced into thin strips
- 4 cups broccoli florets
- 1 tablespoon toasted sesame seeds
For Sauce
- ⅔ cup coconut aminos
- 1 tablespoon toasted sesame oil
- 1 tablespoon gluten-free flour
- 2 tablespoon rice vinegar
- 1 tablespoon coconut sugar
- 1 teaspoon Chinese 5-Spice seasoning
- ½ teaspoon minced garlic
Instructions
- Whisk together ingredients for the sauce in a small bowl until flour is dissolved. Set aside.
- Heat 1 tablespoon of sesame oil over medium heat in a medium skillet. Add cauliflower rice and sauté for 6-8 minutes, stirring occasionally. Divide cauliflower rice between 4 black MPOF containers.
- Wipe pan clean and return to the stove. Lightly grease with 1 teaspoon avocado oil. Heat over medium-high heat for 1 minute. Blot excess moisture from sirloin and add to hot
- pan in a single layer. Brown for 2 minutes without touching.
- Add broccoli to skillet and pour sauce on top. Stir well. Reduce heat to medium-low and cover. Simmer for 6-7 minutes, until broccoli is tender and the sauce has thickened.
- Divide beef and broccoli over cauliflower rice and sprinkle with sesame seeds.
Video
Nutrition
Calories: 450kcal | Carbohydrates: 32g | Protein: 33g | Fat: 23g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
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