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Meal Prep Menu: 2022 Week 36

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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:

  • Portobello Mushroom & Feta Egg Cups
    • Make this recipe vegan by using JustEgg, and plant-based bacon and cheese.
    • The bacon is optional. You could swap it for beans, ground turkey, chicken, etc. 
    • The feta can be subbed with any cheese. 
  • Cajun Dirty Rice & Shrimp 
    • Make a vegan version of this recipe by using dairy-free butter, vegetable stock, ground plant-based meat, and tofu in place of the shrimp. 
    • Chicken or turkey can replace the ground beef and/or shrimp. 
    • Beans can be added as a protein source. 
    • Use any rice you have available. 
  • Taco Meatballs 
    • Use plant-based beef, JustEgg, and dairy-free cheese to make this recipe vegan-friendly. 
    • The ground chicken can be subbed with beef or turkey. 
    • The Paleo Powder can be swapped for ground oats or breadcrumbs. 
  • Homemade Pop-Tarts 
    • Any pie crust can be used in this recipe. 
    • Leave off the hard-boiled eggs for a vegan meal. 
    • Store-bought jam can replace homemade. 
    • Use any sugar you'd like. 
    • The peanut butter can be subbed with nut or seed butter of choice. 

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]! 

How to alter the macros:

  • Portobello Mushroom & Feta Egg Cups
    • Reduce the fat and increase the protein by using half eggs and half egg whites. 
    • The carbs can be increased by serving with half fruit and half roasted potatoes. 
  • Cajun Dirty Rice & Shrimp 
    • Increase the protein by adding more shrimp or chicken. 
  • Taco Meatballs 
    • Reduce the fat and increase the carbs by using regular breadcrumbs in place of the Paleo Powder. 
  • Homemade Pop-Tarts 
    • Increase the protein and reduce the fat by swapping the hard-boiled eggs for Greek Yogurt. 

*Please note that any changes to ingredients will alter the macros on each recipe. 

Peanut Butter Protein Squares Recipe

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DIY No Bake Healthy Snack Recipe - Sesame Peanut Butter Protein Squares

Remember those gooey, delicious Rice Krispie treats from your childhood? They were a delightful mix of crispy cereal and sweet marshmallow that we all loved. But what if we told you that you could enjoy a similar treat, but in a healthier, protein-packed version? Enter the PB Protein Squares! This no-bake recipe takes your favorite nostalgic snack and gives it a nutritional upgrade with the help of protein-fortified peanut butter and whey protein powder. Get ready to indulge in a treat that's as good for you as it is tasty!

Ingredients:

  • ½ cup Peanut Butter
  • ½ cup honey
  • 4 cups crispy cereal
  • 2 scoops Whey Protein Powder
  • 1 pinch salt

Instructions:

  1. Prepare the Peanut Butter Mixture:
    • In a mixing bowl, combine the Peanut Butter and honey. Stir until the mixture is smooth and well-blended.
  2. Mix the Dry Ingredients:
    • In a separate large bowl, combine the crispy cereal, Whey Protein Powder, and a pinch of salt. Mix well to ensure the protein powder is evenly distributed throughout the cereal.
  3. Combine Wet and Dry Ingredients:
    • Pour the peanut butter and honey mixture over the cereal mixture. Stir until all the cereal is evenly coated with the peanut butter mixture. The mixture should be sticky enough to hold together but still have some crunch from the cereal.
  4. Prepare the Pan:
    • Line an 8x8 baking pan with foil, ensuring the sides are covered. Lightly coat the foil with nonstick spray to prevent the mixture from sticking.
  5. Press and Set:
    • Press the cereal mixture firmly into the prepared baking pan, spreading it evenly to cover the entire surface. Use a spatula or your hands to press it down tightly.
    • Refrigerate the pan for 1-2 hours, allowing the mixture to set and firm up.
  6. Slice and Enjoy:
    • Once the mixture is set, remove the pan from the refrigerator. Lift the foil to easily remove the block of cereal treats from the pan.
    • Slice into squares of your desired size and enjoy your homemade, healthy protein-packed treat!

How to Store:

  • Place the sliced protein squares in an airtight container. Store them in the refrigerator for up to a week. For longer storage, you can also freeze them and enjoy them as a quick grab-and-go snack whenever you need an energy boost.

These PB Protein Squares are a perfect way to satisfy your sweet tooth while still sticking to your health goals. With the nostalgic crunch of crispy cereal and the added benefits of protein-packed ingredients, this snack is both delicious and nutritious. Whether you need a post-workout snack or a midday pick-me-up, these no-bake treats are sure to hit the spot.

Ready to try this healthy twist on a classic treat?

Whip up a batch of Peanut Butter Protein Squares today and let us know how they turn out! Share your creations on social media with the hashtag #HealthyProteinTreats and inspire others to enjoy a guilt-free indulgence. Happy snacking!

Sesame Cranbutter Protein Squares

Peanut Butter Protein Squares Recipe

Remember those tasty Rice Krispie treats you ate as a kid? They were delicious, weren't they? The great thing is, you can still eat them - HEALTHIFIED!!
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 16 squares
Calories: 98.05kcal
Author: Nick Quintero

Ingredients

  • ½ cup Nuts N More Sesame CranButter Peanut Butter
  • ½ cup Honey
  • 4 cups Crispy Cereal
  • 2 scoops Nuts N More Whey Protein Powder
  • 1 pinch Salt

Instructions

  • Mix together peanut butter and honey
  • In a separate bowl combine kripsie cereal, protein powder and salt
  • Add peanut butter and honey to cereal - Mix well
  • Line 8x8 baking pan with foil
  • Coat with nonstick spray
  • Press cereal into pan
  • Refrigerate for 1-2 hours
  • Slice and Enjoy

Video

Nutrition

Serving: 1square | Calories: 98.05kcal | Carbohydrates: 14.3g | Protein: 2g | Fat: 4.38g | Saturated Fat: 0.34g | Sodium: 3.63mg | Potassium: 69.36mg | Fiber: 0.89g | Sugar: 9.05g | Vitamin C: 0.05mg | Calcium: 27.75mg | Iron: 0.45mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic Sweet Potato Wedges With Hummus

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Today, it's snack time! Who doesn't love a good snack? And by good, of course, we mean healthy, delicious, quick, and easy. 

Here at MPOF, we pride ourselves on bringing you the best meal prep recipes for a healthy lifestyle. Snack time is meal time, too. Snacking is perfectly okay to do - as long as it's mindful. Our bodies need to be replenished often, especially if we're leading busy lives. Our Garlic Sweet Potato Wedges with Hummus is the ideal mindful snack for busy go-getters like you!

Sweet potatoes are savory root vegetables that pack a 1, 2 punch in the health department. They're known for being rich in antioxidants (promoting gut health) and promoting gut health. Sweet potatoes are also very versatile. You can pair them with savory or sweet sides and seasonings. The meal prep recipe we share with you today pairs sweet potatoes with the savory taste of garlic. Garlic offers medicinal properties that help with immunity. Its reputation for combating sickness makes it the food for cold & flu season. 

Now that we better understand how this meal benefits you, let's make it! 

Garlic Sweet Potato Wedges With Hummus

How long will Garlic Sweet Potato Wedges last for?

Cooked sweet potato last for 3 to 5 days. For optimal freshness, store them in a shallow airtight container or reusable plastic bag. 

Can Garlic Sweet Potato Wedges be frozen?

Yes, you can freeze Garlic Sweet Potatoes. Wrap cooled sweet potatoes in foil or place them in a freezer bag or container. Once properly stored in your freezer, Garlic Sweet Potatoes will last for up to 12 months. Be sure to label the contents. 

Garlic Sweet Potato Wedges With Hummus

Garlic Sweet Potato Wedges With Hummus Ingredients: 

  • 4 Small Sweet Potatoes, cut into 1" thick wedges
  • 2 Tbsp. Minced Garlic
  • 2 Tbsp. Chopped Fresh Italian Parsley
  • 2 Tbsp. Chopped Fresh Chives
  • 1 Tbsp. Avocado Oil
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
  • 1 pkg. Hummus
Garlic Sweet Potato Wedges With Hummus

How do you make Garlic Sweet Potato Wedges?

The recipe is pretty straightforward. Simply chop your sweet potato into wedges. Then toss the wedges in a bowl with your seasonings and oil. Stick your oiled and seasoned sweet potato wedges in your preheated oven, flip halfway through, and voila! A tasty snack or appetizer in 25 minutes. 

How to portion Sweet Potato Wedges?

Divvy up 4 servings of sweet potato wedges in a one-compartment or two-compartment meal prep container. Then add hummus to each serving of wedges. 

Garlic Sweet Potato Wedges With Hummus

More Sweet Potato meal prep recipes:

Can't get enough sweet potato? We don't blame you - neither can we! Check out these recipes and let us know what you think. 

Other tips for making Sweet Potato Wedges:

We did some digging for some of the best tips for making sweet potato wedges. We hope these tips help!

  • Don't ignore the thinner sweet potatoes. They're still good and cook evenly in the oven.
  • Switch it up and make fries instead of wedges. Be sure your cuts are even. 
  • For crispier wedges, soak cuts of sweet potato in cold water for at least 30 minutes. You can soak them overnight as well. Rinse, drain, and pat down before baking. 
  • Don't try to stuff a lot of wedges on your sheet pan at once. Stick to cooking one layer of wedges at a time. 
  • Try a variety of hummus to pair with the sweet potato wedges. You can even make your own hummus if you have time. We found some variety packs of hummus for you to try on Amazon. 
Garlic Sweet Potato Wedges With Hummus
Garlic Sweet Potato Wedges With Hummus

Garlic Sweet Potato Wedges with Hummus

Easy, delicious, and healthy! What more could you ask for in a snack?
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Snack
Cuisine: American
Diet: Gluten Free
Keyword: gluten free, Meal Prep, snack, Sweet Potato, vegetarian
Servings: 4 snacks
Calories: 264kcal
Author: Nick Quintero

Ingredients

  • 4 small Sweet Potatoes cut into 1" thick wedges
  • 2 Tbsp. Minced Garlic
  • 2 Tbsp. Chopped Fresh Italian Parsley
  • 2 Tbsp. Chopped Fresh Chives
  • 1 Tbsp. Avocado Oil
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
  • 1 package Hummus about 7 servings per container

Instructions

  • Preheat oven to 415℉ and line a baking sheet with parchment paper, set aside.
  • In a medium bowl, combine potato wedges, garlic, oil, salt, and pepper until potatoes are well-coated.
  • Spread out onto prepared baking sheet and bake for 15 minutes (until wedges are tender), flipping half way though.
  • Top with fresh herbs and serve with hummus.
  • Store and enjoy!

Video

Nutrition

Serving: 1meal | Calories: 264kcal | Carbohydrates: 38.4g | Protein: 6.5g | Fat: 11.4g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Time Management Tips for Super Busy People

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Time Management Tips That Will Make You a Productivity Master

If you're anything like us, you're still having issues with getting everything done and your goals accomplished. Time management is not something that comes naturally and is definitely not something that happens over night. We get it. These Time Management Tips That Will Make You a Productivity Master

But, why though? Haven't you spent enough money buying all the products that were supposed to keep you completely managed and successful? Haven't you tried hacking your time or getting less sleep?

The answer is, that all these time management mechanisms and systems are geared to help you manage an imaginary time world out there, somewhere, that someone else lives, and you need help managing the life you actually live each day.

So much of "time management" is made up in your own imagination; in your own head. It's a mindset thing... Why is it that planning a party that you are looking forward to seems to take up no time at all? But when crunching the numbers for the end-of-the-year fiscal report, well, time drags on forever! Or so it seems.

Time Management Tips
Photo: Datamatics Management Services

The truth of the matter is that, of course, time neither speeds or slows for no one. The person who has not accomplished much in a day, and the one who has finished all their work and is now enjoying "happy hour" with friends, has the same 24 hours in their day.

So what's the difference between the two?

Before looking at time management, start looking at your energy management. Are you managing your physical body well? Are you eating well? Sleeping well? How about a little bit of exercise?

Then look at your priorities and the motivation to accomplish them.

Follow yourself around for a good week and find out how you are using your time. Record everything that you do and how much time you take to do it; write it all down. By collecting data on yourself for a week, you will find out how much time was productive and how much time was completely wasted. Do this and you will have a better idea of where your time is really going.

Once you have a realistic, honest look at yourself, THEN you can go about starting to tweek those areas that need some help.

Here are some ideas to get you started:

Make sure you take ample time in the morning to plan your entire day. Have a brief, but thorough meeting with yourself. Ben Franklin used to start his morning plan by asking himself, "What good shall I do this day?" This is a wonderfully positive question that sets an amazing positive tone. It is a great phrase that helps set priorities and gather motivation (remember your goals!).

In the midst of planning your work time, make sure that you plan time for interruptions and distractions. Distractions are a part of life and they will happen in the course of the day, so make sure you have time set aside for them. This way you are sure that you have productive time mapped out, distraction time planned for, as well as break time that everyone needs.

Give yourself a time block for each activity that will help you down the road to productivity. And give yourself time limits for each thing. There is ALWAYS more you could do at the end of the day, so make sure you have reasonable time limits set and have some things that can be accomplished within those parameters. Make sure that when you look back on your day, at least 50% of your time was spent on things that have produced results.

Major Key: Plan to accomplish the most difficult activities in the beginning of the day when you generally have the most energy.

Turn your notifications off on all social media and put your ringer on silent to keep distractions to a minimum. You can get back to these later. During your main work blocks, let others know you need uninterrupted time when you absolutely HAVE to get things done. Don't always give people your attention when you are working just because they happen to come by your work area (unless it's the Boss with an emergency!). Save socializing for those planned break times.

At the end of the day, take some time to look back on your day and see how you did. Again, Ben Franklin famously asked, "What good have I done today?". Acknowledge the things you did well and celebrate your success. There is always time to adjust those things that didn't work and need to be improved upon.

How have you incorporated time management into your meal prep routine? We would love to hear about how you have done it!

8 Effective Time Management Tips

1. Start with Energy Management

So much of "time management" is made up in your own imagination; in your own head. Are you managing your physical body well? Are you eating well? Sleeping well? How about a little bit of exercise?

2. Know Your Priorities

"Lack of direction, not lack of time, is the problem. We all have twenty-four hour days." ― Zig Ziglar Make sure to identify the main tasts that NEED to be accomplished

3. Set a Benchmark

Follow yourself around for a good week and find out how you are using your time. Record everything that you do and how much time you take to do it; write it all down.

4. Write a To-Do list

Have a brief, but thorough meeting with yourself. Ben Franklin used to start his morning plan by asking himself, "What good shall I do this day?"

Pro Tip: Make sure that you plan time for interruptions and distractions

5. Set Time Limits

There is ALWAYS more you could do at the end of the day, so make sure you have reasonable time limits set and have some things that can be accomplished within those parameters

6. Turn off Notifications

During your main work blocks, let others know you need uninterrupted time when you absolutely HAVE to get things done.

7. Evaluate Your Day

Acknowledge the things you did well and celebrate your success. There is always time to adjust those things that didn't work and need to be improved upon.

8. Meal Prep

Duh! What, did you think we wouldn't include meal prepping in here?! C'mon -- Believe it or not, meal prepping is a major time management hack. Using steps 2-5 you should be able to plan and prep your meals for an entire week, in just a couple hours. Here is what that would look like:

  • Know your macros - Why are you eating what you're eating?
  • How did you do last week? Which meals do you want to prep this week?
  • Find recipes HERE and plan your shopping list
  • Once you have your recipes, add up the cook times and set your meal prep time limit
  • Then all you have to do is get cooking

If you have any favorite Time Management Tips, let us know in the comments below.

Time Management Tips for Super Busy People

Instant Pot Moroccan Chicken Meal Prep

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Morocco is a North African country nestled right between Spain and Algeria, with the majority of its coastline hugging the Atlantic ocean. Its position between so many varying cultures is evident in its cuisine, which is an exciting mix of Arabic and Mediterranean flavors, and sometimes with a slight European and/or Subsaharan influence. How this presents itself is a wonderful blend of spices such as cinnamon, turmeric, and saffron, with complementing flavors like dried stone fruits, olive oil, mint, and lemon. This sounds amazing, right? We love any opportunity to add global flavors to the MPOF repertoire, and we wanted to try our hand at making something inspired by this beautiful region. So, an easy meal prep recipe featuring these unique and delicious flavors? Yup, this instant pot Moroccan chicken is here to stay!

Whole30 Instant Pot Moroccan Chicken Meal Prep

With only 15 minutes of prep and 15 minutes of cook time, this easy meal prep is definitely one to keep on hand for busy summer nights or those chilly and dark winter ones that call for something saucy and satisfying. Warming and rich, the almond butter sauce is smooth and creamy with a wonderful kick of spices: ginger, cumin, cinnamon, and cayenne. This delicious sauce generously coats tender chicken, and sweet dried raisins or tart cherries make the perfect flavor contrast. Everything comes together beautifully over a bed of cauliflower rice, which makes this Moroccan chicken Whole30 and paleo approved!

Instant Pot Moroccan Chicken Meal Prep

Though the spice list might sound intimidating at first, we've found that even kids enjoy this spice blend! Everything is mild enough to be approachable and agreeable for sensitive palettes, but complex enough to still be fun and exciting for those of you that might be more versed in global flavors. Whether this is your first or fortieth foray into African food, we hope you love this Moroccan chicken as much as we do!

Instant Pot Moroccan Chicken Meal Prep Ingredients:

  • 1 ½ pounds chicken thighs (about 8 thighs)
  • Sea salt and pepper, to taste
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon sea salt
  • 1 teaspoon ginger
  • 1 teaspoon cumin
  • ½ teaspoon cinnamon
  • ¼ teaspoon cayenne
  • 1 cup chicken broth
  • ¼ cup almond butter
  • ¼ cup unsweetened dried cherries or golden raisins 
  • 1 lb baby carrots
  • Cilantro and slivered almonds, to garnish, optional
  • 4 cups cauliflower rice
Instant Pot Moroccan Chicken Meal Prep
Instant Pot Moroccan Chicken Meal Prep
Instant Pot Moroccan Chicken Meal Prep
Instant Pot Moroccan Chicken Meal Prep

Instant Pot Moroccan Chicken Meal Prep

Tender chicken with a flavorful almond butter Moroccan spiced sauce. This easy dish comes together in an instant pot in 10 minutes! Serve with cauliflower rice for a comforting and healthy Whole30 or Paleo meal.
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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Main Dish
Cuisine: Moroccan
Diet: Gluten Free
Keyword: Chicken
Servings: 4 meals
Calories: 474kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds chicken thighs
  • Salt and Pepper as desired
  • 1 tbs olive oil
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon Sea Salt
  • 1 teaspoon Ground Ginger
  • 1 teaspoon cumin
  • ½ teaspoon cinnamon
  • ¼ teaspoon cayenne pepper
  • 1 cup chicken broth
  • ¼ cup Almond Butter
  • ¼ cup unsweetened dried cherries or raisins
  • 1 pound baby carrots
  • cilantro to garnish, optional
  • silvered almonds to garnish, optional
  • 4 cups riced cauliflower

Instructions

  • Turn Instant Pot onto "Saute."
  • Add olive oil, onions, and garlic, and stir to lightly brown, about 5 minutes.
  • Push onions and garlic to the sides, and place chicken thighs down in pot. Allow to brown, and then flip.
  • Add chicken broth, almond butter, and seasonings, and then stir to spread out in the pot.
  • Add the carrots and dried cherries, and then cover the pot.
  • Turn off "Saute," and then set to Manual mode for 8 minutes.
  • While the chicken is cooking, cook cauliflower rice to taste. Lightly seasoning the cauliflower with salt, pepper, and lemon juice pairs well with the flavors in this chicken.
  • Serve chicken over a bed of cauliflower rice.

Notes

Nutrition for 1 out of 4 servings:
41.4g Protein | 31.6g Carbs | 20.8g Fat | 8.1g Fiber | 474 Calories

Nutrition

Serving: 1meal | Calories: 474kcal | Carbohydrates: 31.6g | Protein: 41.4g | Fat: 20.8g | Fiber: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Instant Pot Moroccan Chicken Meal Prep

Beef and Vegetable Fried Rice

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Beef and Vegetable Fried Rice - how simple can you go? And how right on time for this classic dish. At MPOF, we wanted to combine the sweet memories of your favorite takeout along with the ease and reliability of doing it yourself. That makes for a perfect meal prep recipe. Fried rice became a thing during the Sui Dynasty in China. All fried rice dishes, including this one, has an ancestor in Chinese fried rice.

Settle in for some easy instructions with a simple set of we put together for you. With Beef and Vegetable Fried Rice, you get to tailor your carb and protein macros to the perfect ratio for your goals. The total meal prep time is only 25 minutes and you end up with 4 portions to fuel your future.

Beef Fried Rice

Beef and Vegetable Fried Rice. This recipe is high in protein and nutrition. It is the perfect alternative to your favorite takeout! 

How long will Beef and Vegetable Fried Rice last for?

Your refrigerator shelf life for Beef and Vegetable Fried Rice will be 3-4 days as long as it's properly stored in shallow, airtight containers. Plastic containers work perfectly to keep you on the move and glass is great for gentle reheating in the oven or microwave. 

Can Beef and Vegetable Fried Rice be frozen?

This meal prep recipe will maintain its flavor and quality for 2-3 months and stay safe for longer freeze times. Additionally, this is an amazing meal fresh or thawed (after being frozen) so you can plan ahead to suit your schedule. 

Beef and Vegetable Fried Rice

How do you make Beef and Vegetable Fried Rice?

The versatility of Ground Beef has made it one of America's all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, Ground Beef offers quick, easy and delicious options for any meal and any occasion.

In addition to being absolutely delicious and versatile, Ground Beef that is 93% lean or leaner meets government guidelines for "lean". If you're trying to choose lean meats, this is an excellent source for you. Lean Ground Beef that is 93% or leaner is a perfect protein option for meals that use a sauce. For instance, this Beef and Vegetable Fried Rice takes just 25 minutes to cook.

This recipe is an excellent source of Protein, Iron, Potassium, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber.

After you choose how you'd like to make your rice, it will take you just 10 minutes to gather a simple set of ingredients and prep for Beef and Vegetable Fried Rice: beef, vegetables, and seasoning. Cooking time is s short 15 minutes and you'll have four fantastic portions to serve your goals in the coming days. Remember to cook your beef to an internal temperature of 160° and then add your vegetables.

If you're looking for swaps for white rice, check out his list of healthy alternatives for white rice

Beef and Vegetable Fried Rice

How to portion Beef and Vegetable Fried Rice?

This simple meal-prep recipe portions easily as a balanced meal all in one! Use 4 single compartment meal prep containers and you're set to go. If you're fine-tuning your macros, add the side along with your beef using the separators in a dual compartment meal prep container. 

More Beef meal prep recipes:

Nearly every culture has contributed to the creative consumption of beef! We love how many ways there are to satisfy your hunger quickly and effectively with an endless variety of flavors. Here are a few more awesome Beef recipes that could add to your weekly meal planner:

Beef and Vegetable Fried Rice

Other tips for making Beef and Vegetable Fried Rice:

  1. Firstly, before freezing your ground beef, flatten your divided-up beef inside ziplock bags with a rolling pin or by hand until it's ½-inch thin. It will defrost more quickly.
  2. Defrost your beef in the fridge if you have 2 hours. 
  3. Also, use cold water to defrost your frozen beef if you have less than 15 minutes.
  4. Find fresh vegetables by supporting your local farmers' market if you have one. You'll feel great in body and mind knowing you're eating food lovingly brought to you by your local community.
Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice Ingredients:

  • 1 pound Ground Beef (93% lean or leaner)
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 3 cups cold cooked rice
  • 1 red bell pepper, cut into ½-inch pieces
  • 3 tablespoons Tamari sauce 
  • 1 package (6 ounces) frozen pea pods
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions
Meal Prep on Fleek Recommended Meal Prep Containers

Recipe courtesy of The Kansas Beef Board

Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice

The versatility of Ground Beef has made it one of America's all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, Ground Beef offers quick, easy and delicious options for any meal and any occasion.
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: dinner, Lunch, Main Course, Main Dish
Cuisine: Asian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 415kcal
Author: Nick Quintero

Ingredients

  • 1 pound Ground Beef 93% lean or leaner
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 1 medium red bell pepper cut into ½-inch pieces
  • 6 ounces frozen pea pods
  • 3 cups cold cooked rice
  • 3 tablespoons Tamari sauce
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions

Instructions

  • Heat a large nonstick skillet over medium heat until hot. Add Ground Beef, garlic and ginger; cook 8 to 10 minutes, breaking into ¾-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings, if needed.
  • Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°Color is not a reliable indicator of ground beef doneness. Heat 2 tablespoons water in the same skillet over medium-high heat until hot. Add bell pepper and pea pods; cook 3 minutes or until pepper is crisp-tender, stirring occasionally. Stir in rice, soy sauce (or Tamarand sesame oil.
  • Return beef to skillet; heat through. Stir in green onions.
  • Divide into meal prep containers.

Video

Nutrition

Calories: 415kcal | Carbohydrates: 46g | Protein: 31.6g | Fat: 10.8g | Fiber: 2.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Orange Chicken Meal Prep

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Is the question - why orange chicken? Well, that's the result of the baking and special sauce for this enchanting morsel of chicken. Looks alone shall reel you in as you explore how flavourful this meal prep ideas orange chicken meal prep recipe is. No, your chicken isn't going to be a flaming and vibrant orange! However, the orange-flavored sauce shall excite your taste buds with its tangy taste. Savory! And easily prepared within an hour!

Paleo Orange Chicken Meal Prep

A lightly honey-sweetened baked orange chicken -- all the best of takeout, without the heaviness! Chicken is baked in an almond flour crust and then doused in a tangy orange sauce. Serve with cauliflower rice for the complete experience!

Paleo Orange Chicken Meal Prep

How Long Will Chicken Meal Prep Recipe Last For?

Once cooked, this meal prep ideas recipe can last for no more than two hours at room temperature. If the room temperature exceeds 90°F, then it will last only an hour! However, your orange chicken meal prep can last for 3 to 4 days in the refrigerator in an airtight container. 

Can Orange Chicken Meal Prep Be Frozen?

Yessiree! Just store properly in an airtight freezer-safe container or heavy-duty vacuum sealed freezer bag. Once this is done, your orange chicken meal prep can last up to four months! But I doubt you will be able to wait that long to have some more of this sumptuous orange chicken meal prep ideas recipe.

Paleo Orange Chicken Meal Prep

How Do You Make Orange Chicken Meal Prep?

Have you gathered all your ingredients? Remember we're making both the orange chicken meal prep as well as the tangy orange sauce. Have your measuring, cutting, baking and mixing items and let's begin! 

Preheat your oven to 425℉. Then cut your 1½ pound piece of chicken breast into large chunks. That way your seasonings and orange sauce can easily infuse mouth-watering flavor into each selection. Mix your dry ingredients - almond flour, arrowroot and sea salt- together. Break and beat your egg in a mixing bowl. 

Dip each chunk of chicken into the beaten egg, then coat each with the almond flour mixture. Once each piece has been coated, add to a lined baking tray. Bake for 25 minutes or until the coating gets brown.

Mix all your ingredients for the orange sauce into a saucepan and bring to a boil. Whisk or stir the mixture to ensure the ingredients combine properly. Remove all heat once the sauce has thickened. Drizzle the baked chicken with the orange sauce. There you have it orange chicken meal prep! 

You may serve your orange chicken meal prep with cauliflower rice and veggies. Yummy!

Paleo Orange Chicken Meal Prep

How To Portion Chicken Meal Prep Recipe?

This tasty orange chicken meal prep ideas recipe serves four delicious portions which are sure to satisfy your baked chicken cravings. 

More Chicken Meal Prep Recipes

If you thought this tasty recipe was just fantastic, wait till you get to create these other awesome meal prep ideas chicken recipes. Here's a shortlist of chicken recipes that will surely spice things up when you decide to prepare a chicken meal.

Paleo Orange Chicken Meal Prep

Other Tips For Making Chicken Meal Prep Recipe

  • Ensure that you use almond flour and not almond meal. Almond meal is much more coarse and will give your chicken a coarse dark brown instead of a smooth caramel texture.
  • Use unsweetened rice wine vinegar so that it won't overpower the tang of the orange sauce.
  • Use freshly grated ginger as it is less concentrated than ground ginger. If you decide to use ground ginger, ¼ teaspoon ground ginger to 1 teaspoon freshly grated ginger.

There you have it - another appetizing meal prep ideas recipe! Now get started and create your own orange chicken meal prep.

Paleo Orange Chicken Meal Prep

Paleo Orange Chicken Meal Prep Ingredients:

  • 1 ½ pounds chicken breast, cut into large chunks
  • 1 teaspoon of sea salt
  • ¼ cup arrowroot
  • 1 egg, beaten
  • 1 cup almond flour

Orange Sauce

  • 1 cup of orange juice
  • 6 tablespoons honey
  • ¼ cup coconut aminos
  • 3 tablespoons lemon juice
  • 3 tablespoons rice wine vinegar (unsweetened) or sub 1 ½ T white wine vinegar
  • 1 tablespoon orange zest
  • 1 teaspoon ginger
  • ½ teaspoon of sea salt
  • 1 tablespoon arrowroot

To Serve:

  • 4 cups cauliflower rice, prepared
  • 1 pound green beans or broccoli, steamed
Paleo Orange Chicken Meal Prep

Orange Chicken Meal Prep

A lightly honey-sweetened baked orange chicken -- all the best of takeout, without the heaviness! Chicken is baked in an almond flour crust and then doused in a tangy orange sauce. Serve with cauliflower rice for the complete experience!
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Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: Asian
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 621kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds Chicken Breast
  • 1 large egg beaten
  • 1 cup almond flour not almond meal
  • ¼ cup arrowroot flour
  • 1 teaspoon Sea Salt

Orange Sauce

  • 1 cup orange juice
  • 6 tbs Honey
  • ¼ cup Coconut Aminos
  • 3 tbs lemon juice
  • 3 tbs rice wine vinegar unsweetened
  • 1 tbs orange zest
  • 1 teaspoon fresh ginger grated
  • ½ teaspoon Sea Salt
  • 1 tablespoon arrowroot flour

To Serve

  • 4 cups riced cauliflower prepared
  • 1 pound green beans or broccoli steamed

Instructions

  • Preheat oven to 425.
  • Combine almond flour, arrowroot and sea salt.
  • Dip each chunk of chicken in the egg, and then coat in the almond flour mixture.
  • Add to a lined baking tray, and repeat until all chicken is coated.
  • Bake chicken for 25 minutes, until the chicken is cooked through and the coating has browned.
  • Add all ingredients for the orange sauce to a saucepan, and bring to a low boil, whisking or stirring to combine well. Once the sauce has thickened, remove from heat.
  • Drizzle the chicken with prepared orange sauce, and serve with cauliflower rice and veggies.

Notes

Nutrition for 1 out of 4 servings:
51.7g Protein | 64.8g Carbs | 19g Fat | 10.3g FIber | 621 Calories

Nutrition

Serving: 1meal | Calories: 621kcal | Carbohydrates: 64g | Protein: 51.7g | Fat: 19g | Fiber: 10.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cauliflower and White Bean Soup with Shrimp Meal Prep

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Thick, creamy and comforting this Slow Cooker Vegan Cauliflower & Bean Soup is a dream come true for vegans and non-vegans alike! Loaded with protein and fiber from cauliflower, garbanzo beans, and shrimp (for non-vegans) this hearty recipe will leave you feeling full and satisfied for hours!

Cauliflower and White Bean Soup Meal Prep

There's nothing quite like a warm, comforting bowl of soup to keep you cozy during the fall and winter months. This Slow Cooker Vegan Cauliflower & Bean Soup is thick, creamy, and packed with protein and fiber, making it a satisfying meal for vegans and non-vegans alike. Whether you top it with shrimp for extra protein or tofu for a plant-based option, this soup is sure to become a staple in your meal prep routine. Ready to get cooking? Let's dive in!

Ingredients:

  • 1 batch of cauliflower & white bean soup (prepared in a slow cooker)
  • 1 lb shrimp (or tofu for a vegan option)
  • Oil for cooking
  • Salt and pepper, to taste
  • 2 tablespoon hemp seeds
  • 2 tablespoon pumpkin seeds
  • Crackers, optional (for serving)

Instructions:

  1. Prepare the Cauliflower & Bean Soup:
    • If you haven't already, prepare a batch of cauliflower and white bean soup using your slow cooker. Combine cauliflower, white beans, vegetable broth, garlic, onions, and your favorite seasonings in the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours until the cauliflower is tender and the flavors are well combined. Use an immersion blender to blend the soup until it's smooth and creamy.
  2. Cook the Shrimp (or Tofu):
    • Season the shrimp with salt and pepper. If you're using tofu, press it to remove excess moisture, then cut it into cubes and season with salt and pepper.
    • Heat a pan over medium-high heat and add a bit of oil.
    • Sear the shrimp for about 2-3 minutes on each side, or until they are pink and cooked through. For tofu, sauté until golden and crispy on all sides.
  3. Assemble the Meal Prep Containers:
    • Evenly divide the cauliflower and bean soup between four meal prep containers.
    • Top each container with a portion of shrimp or tofu.
    • Sprinkle with hemp seeds and pumpkin seeds for added texture and nutrition.
  4. Serve with Crackers (Optional):
    • For a bit of crunch, serve the soup with your favorite crackers on the side. They're perfect for dipping and add an extra layer of flavor to this hearty meal.

How to Store:

  • Once assembled, seal the meal prep containers with tight-fitting lids. Store them in the refrigerator for up to 4 days. This makes it easy to grab a healthy, satisfying meal whenever you need it!

How to Reheat:

  • To reheat, simply microwave each container for 2-3 minutes, or until the soup is hot and the shrimp (or tofu) is warmed through. If reheating on the stove, pour the soup into a pot and heat over medium heat, stirring occasionally.

Conclusion: This Slow Cooker Vegan Cauliflower & Bean Soup is the ultimate comfort food that will keep you warm and satisfied all season long. Loaded with wholesome ingredients and packed with flavor, it's perfect for meal prep and easy to customize with shrimp or tofu. Enjoy this nourishing soup with a side of crackers for a cozy, complete meal.

Call to Action: Try this delicious Cauliflower & Bean Soup for your next meal prep and let us know how it turns out! Share your soup creations on social media with the hashtag #MealPrepOnFleek, and don't forget to tag us. Here's to staying warm and well-fed all season long!

Buffalo Chicken Stuffed Pepper Meal Prep

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Buffalo Chicken gets slow cooked and stuffed into bell peppers for a filling and totally satisfying Whole30 compliant meal prep!

Who doesn't love Buffalo chicken? Though admittedly delicious, this dish is typically pretty heavy, greasy, and calorie-dense. (It's often messy, too, and this version isn't, but that's another story!) So we took it upon ourselves to come up with a lighter version that skips the deep fryer and utilizes a base of freshly roasted bell pepper boats in place of heavily fried potatoes. Consider it an upgrade on the concept of stuffed peppers, but with a totally different and fun flavor profile than the typical stuffed pepper!

Plus, if you stick to our specific suggestions, we managed to keep this buffalo chicken meal prep recipe entirely Whole30-compliant. Keep reading, we promise to share all our secrets!

Whole30 Buffalo Chicken Stuffed Pepper Meal Prepblog

This meal prep recipe requires a fairly long cooking time because of the use of a slow cooker, but almost all of that time is completely passive. And that's our favorite kind of prep. You can start the chicken and let it do its thing. Everything comes together pretty quickly and easily once the slow cooker portion is complete.

Pro tip: take care of Step 1 in the morning before you take the kids to school or run your errands, and finish up the quick 30 minutes of final prep in the afternoon. The slow-cooked chicken will be ready to go, cooked perfectly, and fork-tender.

This Buffalo chicken is easy, fuss-free, and completely delicious. It's become one of our favorite meal prep recipes, and we hope you'll love it, too.

Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

How to Make Buffalo Chicken Stuffed Peppers Whole30 Compliant

Remember how we mentioned that you can add this to your list of Whole30-compliant meal prep recipes? Here come the details. All you have to do is serve it with cauliflower rice, make sure to use Frank's Red Hot for the buffalo component, and source a Whole30-approved ranch dressing (such as the one made by Primal Kitchen). That's it! Who knew you could enjoy something typically categorized as comfort food or bar grub while on Whole30? Your co-workers are going to be jealous. Last year's Whole30 is already jealous. And with 30+ grams of protein and less than 400 calories per serving, this buffalo chicken is truly worth adding to your year-round meal prep recipes.

Buffalo Chicken Stuffed Pepper Meal Prep Ingredients:

  • 1 lb. boneless skinless chicken breast
  • 1 cup chicken broth
  • 1 TBS avocado oil
  • ½ teaspoon Himalayan sea salt
  • ¼ tsp. garlic powder
  • ½ cup Whole30 compliant hot pepper sauce (such as Frank's Red Hot - NOT wing sauce)
  • 4 large red peppers
  • 4 cups cauliflower rice
  • 1 TBS avocado oil
  • Lime, for serving
  • ¼ cup Whole30 approved ranch dressing (we like Primal Kitchen brand)

OTHER AWESOME BUFFALO CHICKEN RECIPES TO TRY!

Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

Buffalo Chicken Stuffed Pepper Meal Prep

Red peppers stuffed with shredded crockpot chicken and cauliflower rice.
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Prep Time: 30 minutes
Cook Time: 6 hours
Total Time: 6 hours 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 278kcal
Author: Nick Quintero

Ingredients

  • 1 pound Boneless Skinless Chicken Breast
  • 1 cup chicken broth
  • 1 tablespoon avocado oil
  • ½ teaspoon Sea Salt
  • ¼ teaspoon Garlic Powder
  • ½ cup Whole30 compliant hot sauce such as Frank's hot sauce - NOT wing sauce
  • 4 large red peppers
  • 4 cups riced cauliflower
  • 1 tablespoon avocado oil
  • lime if desired
  • ¼ cup Whole30 compliant ranch we like Primal Kitchen brand

Instructions

  • Place chicken in a slow cooker set on medium with 1 cup chicken broth, avocado oil, sea salt, and garlic powder and cook for 4-6 hour until tender.
  • Remove chicken from slow cooker and shred with two forks and set aside.
  • Preheat oven to 350 degrees and prepare a baking dish.
  • Halve and de-seed the bell peppers and place in the baking dish face up.
  • Divide chicken between pepper halves and top with hot sauce. Cover with aluminum foil and bake for 20-30 minutes, until the peppers are soft and tender.
  • While the peppers are baking, prepare the cauliflower rice by heating on the stovetop with a bit of avocado oil and a pinch of salt and pepper. Saute for 5-8 minutes, until fragrant and tender.
  • Divide cauliflower rice between 4 meal prep containers and top with 2 stuffed pepper halves, a wedge of lime, and optional dressing. Keeps in the fridge for 4 days.

Video

Notes

WW Smart Points= Green:5  Blue:4  Purple:4
__
 
Nutrition for 1 out of 4 servings:
31g Protein | 15g Carbs | 17.4g Fat | 5.2g Fiber | 341 Calories

Nutrition

Serving: 1meal | Calories: 278kcal | Carbohydrates: 18g | Protein: 29g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 74mg | Sodium: 695mg | Potassium: 1257mg | Fiber: 7g | Sugar: 10g | Vitamin A: 5170IU | Vitamin C: 288mg | Calcium: 55mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

Extra Tender Slow Cooker Asian Beef Stew

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Table of Contents

Thank you to The Kansas Beef Council for sponsoring this Slow Cooker Asian Beef Stew post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Crockpot Asian Beef Stew

This Asian twist on beef stew incorporates ginger, garlic, coconut aminos, and shiitake mushrooms for an umami dish that is full of tender, protein-rich sirloin. Best of all, it's a set-it-and-forget-it meal made in the slow cooker that is easily customizable with any veggies you have on hand! So say bye, bye to food waste!  

Crockpot Asian Beef Stew

When the colder weather hits, I want to eat easy, warm, and comforting meals that make me feel all comfy-cozy inside. The easiest way to make a meal like that, without spending much time in the kitchen, is with the slow cooker. 

Not only does a slow cooker meal like this Asian Beef Stew save you cooking time, but it also allows you to get creative in the kitchen by creating a meal around your favorite lean cut of beef, such as a chuck tender roast, and then tossing in whatever veggies and starches you have on hand. This 'recipe' for a meal based around lean beef protein and veggies allows you to sneak in all the health benefits that beef offers, plus reduce food waste! 

That's right! With just one serving of lean beef in your meal prep, you will be taking in 10 essential nutrients like high-quality protein, iron, zinc, B12, and choline, all in one simple ingredient. Then, simply pair your beef with colorful produce in the slow cooker, and you'll have a "beefed-up" recipe packed with fiber, flavor, and nutrients! It really doesn't get much easier than that! 

Crockpot Asian Beef Stew

When it comes to food waste, did you know that food waste is a significant issue in the United States? Americans throw away approximately30-40 percent of their food supply. WHAT?! This accounts for the average family wasting about $1,300 / year.

However, the impacts are felt beyond the bank account. The EPA states food is the single largest category of material placed in landfills, where it emits methane as it rots. These landfills contribute approximately 15 percent of U.S. GHG To put this into perspective, domestic beef cattle are just 2 percent of direct emissions (https://extension.okstate.edu/fact-sheets/the-impact-of-consuming-beef-on-greenhouse-gas-emissions.html).

Reducing GHG emissions from rotting food in landfills can help mitigate climate change. We can lead the way to a more sustainable plate by using up those veggies before they go bad, and this recipe, anchored in high-protein beef, allows us to do just that in a delicious and nutritious way.

What kind of beef should I use?

For this Slow Cooker Asian Beef Stew, I went with a chuck tender roast, but you can sub it with a chuck eye roast or even a classic chuck shoulder roast. Choose a lean beef protein that you enjoy and fits your budget. Satisfaction and cost are two of the keys to being successful with meal prep for the long haul. 

For the veggies, I listed quite a few swaps that would work nicely with this dish. But, don't let my suggestions below limit you! Feel free to add in whatever you have on hand! In the past, I've tossed in a random jar of water chestnuts I found in my cabinet, frozen corn, baby corn, etc. 

It's all about making meal prep easy!

The goal with a slow cooker meal like this Asian Beef Stew is to show you just how easy it is to create a balanced, macro-friendly meal that hits on nutrition, flavor, ease of preparation, is affordable, and is guaranteed to satisfy every time! 

The other win with slow cooker meals is that they are freezer-friendly! You can cook this all the way through, allow it to cool, and then portion it out and freeze half for a later date. That means that doubling or even tripling a recipe like this (if your slow cooker is big enough) will make your winter meal preps that much easier! 

Crockpot Asian Beef Stew

Beyond meal prep. 

Although this recipe is a "meal prep" recipe, nothing hits quite like a cozy bowl of this Asian Beef Stew with a toasty piece of bread for dipping into the broth on a cold Sunday evening when curled up under a blanket. 

Can't get enough beef? Same. 

Here are 14 other affordable beef meal prep recipes that you do not want to skip on! They are all made with lean beef protein, veggies, and starch. So, if you've been looking for nutritious and affordable ways to add more lean beef to your diet, you've now got 15 ways at the tip of your fingers! 

Slow Cooker Asian Beef Stew Ingredients:

  • 1 lb. cubed chuck tender roast (can sub with chuck eye roast or a classic chuck shoulder roast)
  • 1 tablespoon olive oil
  • 2 cups beef stock 
  • ¼ cup coconut aminos or less sodium soy sauce 
  • 2 tablespoon honey 
  • 2 teaspoon minced ginger 
  • 1 teaspoon minced garlic 
  • 1 cup peeled sliced carrots (or parsnips, sweet potato) 
  • 1 cup chopped sweet white onion (or white onion) 
  • 2 tablespoon cornstarch 
  • ½ cup water 
  • 2 cups broccoli florets (or asparagus) 
  • 4 oz. shiitake mushrooms (or cremini, white button, portobello, etc.) 
  • 2 tablespoon chopped cilantro (or green onion) 
  • 3 cups cooked jasmine rice (white rice, brown rice, quinoa, pasta, etc.)
Crockpot Asian Beef Stew
Slow Cooker Asian Beef Stew
Crockpot Asian Beef Stew

Slow Cooker Asian Beef Stew

This Asian twist on beef stew incorporates ginger, garlic, coconut aminos and shiitake mushrooms for an umami dish that is full of tender, protein-rich sirloin. Best of all, it's a set-it-and-forget-it meal made in the slow cooker that is easily customizable with any veggies you have on hand! Say bye, bye to food waste! 
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Prep Time: 15 minutes
Cook Time: 5 hours 20 minutes
Total Time: 5 hours 35 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Asian
Diet: Gluten Free
Keyword: Beef, dinner, gluten free, high protein, lunch, Slow Cooker
Servings: 4 meals
Calories: 557kcal
Author: Nick Quintero

Ingredients

  • 1 lb. chuck tender roast cut into cubes
  • 1 tablespoon olive oil
  • 2 cups beef stock
  • ¼ cup coconut aminos or less sodium soy sauce
  • 2 tablespoon honey
  • 2 teaspoon minced ginger
  • 1 teaspoon minced garlic
  • 1 cup peeled sliced carrots or parsnips, sweet potato
  • 1 cup chopped sweet white onion or white onion
  • 2 tablespoon cornstarch
  • ½ cup water
  • 2 cups broccoli florets or asparagus
  • 4 oz. shiitake mushrooms or cremini, white button, portobello, etc.
  • 2 tablespoon chopped cilantro or green onion
  • 3 cups cooked jasmine rice or brown rice, quinoa, pasta, white rice

Instructions

  • Heat olive oil over medium-high heat in a medium skillet for 2 minutes. Add beef and brown for 4 minutes, turning after 2 minutes.
  • Transfer beef and drippings from pan to slow cooker. Stir together beef stock, coconut aminos, honey, ginger, and garlic. Pour over beef. Cover with lid and cook on high heat for 4 hours.
  • Add onion and carrots to the pot. Cook 1 hour longer.
  • Whisk together cornstarch and water. Pour into a slow cooker. Add broccoli and mushrooms and stir well. Cover and cook 15 minutes longer until sauce has thickened and vegetables are tender.
  • Divide rice between 4 black meal prep containers. Top rice with stew and sprinkle with cilantro.

Video

Notes

Nutrition below is for four (4) servings, but this can easily be made into six (6). 

Nutrition

Serving: 1meal | Calories: 557kcal | Carbohydrates: 56g | Protein: 38g | Fat: 20g | Saturated Fat: 7g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

29 Most Popular Lunch Meal Prep Ideas

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Lunches are, by far, the most meal prepped meal of the day.  These 29 lunch meal prep ideas are some of our favorite recipes AND most of them cost under $4 to make.  I like to call these, "recession proof recipes."  With just a little planning, intentional grocery shopping, and only an hour of time budgeted on your calendar, you can have tasty lunch meal prep recipes for the week.  Do any of these healthy lunch ideas check the box for you?

Because we get so many questions about meal prepping for lunch, we broke this article up into three sections:

  1. Cold (No-Heat) Lunch Meal Prep Ideas
  2. Hot Meal Prep Lunch Ideas (recipes you can reheat)
  3. Soups and Chili
29 Most Popular Lunch Meal Prep Ideas Pin
29 Healthy Lunch Ideas

I've sifted through 300+ meal prep lunch recipes on the blog to curate this list of the 29 most popular meal prep lunch ideas. These recipes will have you looking forward to your lunch...no more boring sandwiches! Spending 30 minutes-1 hour on the weekend prepping these recipes is going to make a huge difference through the week.

Meal Prep Hacks:

  1. Use pre-cut & washed veggies- carrot sticks, cabbage slaw, and pre-riced cauliflower are super convenient on meal prep day!
  2. Buy a pre-cooked rotisserie chicken- shred it and use in multiple meals
  3. Use pre-made dressings and dips- cuts down on prep time
  4. Just portion stuff out- when I'm really short on time I made bento-style boxes and add my favorite meats, cheese, veggies and dip
  5. Bix box stores often have sales and lower price by volume... buy in bulk and freeze when possible

Cold (No-Heat) Lunch Meal Prep Ideas

With healthy grains, vegetables and proteins, these cold meal prep ideas are perfect if you're in construction, transportation, aviation, etc.  Anywhere that doesn't have easy access to a microwave or countertop oven. Making them ahead will ensure that you get an extra serving of veggies in your day! From meal prep bowls to jar salads, these healthy lunch ideas are tasty and easy to prep.

Be sure to stay in touch on Instagram or YouTube for daily meal prep ideas

Korean Beef Bowl
Chipotle Brown Rice Grain Bowl
Chicken Caesar Wrap Bento Boxes

Which of these recipes are your favorite so far?  Leave a comment below and let us know

Hot Meal Prep Lunch Ideas (recipes you can reheat)

Kung Pao Chicken

Kung Pao Chicken

Kung Pao Chicken

No need to order takeout with this easy Kung Pao Chicken that delivers Asian flavor with nutty-spicy flavors in a low-glycemic sauce. Served over fiber-rich brown rice this recipe is perfect for lunch or dinner on the go and reheats in a pinch!
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Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Asian
Keyword: Chicken, dinner, gluten free, lunch
Servings: 4 meals
Calories: 473kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 ½ lbs. boneless skinless chicken breast cut into 1 inch pieces
  • 2 small bell peppers diced
  • 5-6 dried red chiles
  • ⅓ cup chopped green onion + extra for topping
  • 2 tablespoon chopped roasted peanuts
  • 1 ½ cups uncooked instant brown rice

For Sauce

  • ¼ cup low sodium soy sauce
  • 2 tablespoon rice vinegar
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon Now Real Food® Organic 1:1 Monk Fruit Sweetener
  • 1 teaspoon corn starch

Instructions

  • Cook rice according to package directions. Divide the cooked rice between small compartments of 4 teal meal prep containers.
  • Heat olive oil in a large pan over medium-high heat for 1 minute. Add chicken and cook for 8 minutes, turning halfway through cooking.
  • Drain liquid from the pan and return to the stove over medium heat. Add bell pepper, chilies, and green onion. Cook for 5 minutes, stirring occasionally.
  • Whisk together ingredients for the sauce in a small bowl until cornstarch is dissolved. Pour sauce over chicken and vegetables. Reduce heat to medium-low. Simmer for 3-4 minutes, until sauce is thickened.
  • Divide brown rice between small compartments of 4 MPOF teal containers. Divide kung pao chicken between large compartments.

Video

Nutrition

Calories: 473kcal | Carbohydrates: 39g | Protein: 59g | Fat: 16g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Spicy Meatballs with Sweet-Mashed Potatoes

Lamb Meatballs with Zoodles

Pork Fried Rice

Low Carb Pork Fried Rice Meal Prep

Middle Eastern Chicken Kabobs (Shish Tawook)

Dirty Rice with Shrimp

Pizza Chicken Meal Prep Recipe

Sheet Pan Italian Sausage and Peppers

Whole30 Baked Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

Low Carb Philly Cheesesteak Meal Prep

Carrot Meatballs With Mint Cauliflower Rice

Soups and Chili

Healthy lunch ideas come in all shapes and sizes!  Check out these easy soup and chili lunch ideas

White Chicken Chili
vegan lentil soup 2

BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato

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The secret to successful meal prep isn't just about choosing the right ingredients; it's about mastering the art of seasoning. This week, we're spicing up our meal prep routine with a BBQ Chicken Meal Prep that's not only easy on the wallet but also bursting with flavor. Say goodbye to bland meals and hello to delicious, well-seasoned dishes that will make you look forward to lunchtime all week long.

bbq chicken meal prep with brussels sprouts and sweet potato

Ingredients:

  • ½ lb Chicken Breast
  • Barbeque Sauce (or your favorite BBQ sauce)
  • 1 cup Roasted Sweet Potato
  • 1 cup Roasted Brussels Sprouts
  • ¼ Lime for that extra zing

Instructions:

  1. Prep the Chicken:
    • Start by preheating your oven to 375 degrees F.
    • If not already done, slice the chicken breast into even pieces to ensure they cook uniformly.
    • Generously coat the chicken with Bro Beans Barbeque Sauce, making sure each piece is well-covered for maximum flavor.
  2. Roast the Vegetables:
    • While your oven is heating, prepare the sweet potatoes and Brussels sprouts if they aren't pre-roasted. If you're using Melissa's pre-roasted options, you're ahead of the game!
    • Spread the sweet potatoes and Brussels sprouts on a baking sheet, and give them a quick drizzle of olive oil and a pinch of salt.
    • Place the vegetables in the oven and roast for about 20-25 minutes, or until they are caramelized and tender.
  3. Bake the Chicken:
    • Arrange the seasoned chicken breasts on a separate baking tray lined with parchment paper.
    • Place the chicken in the oven and bake for about 20-25 minutes alongside the vegetables, or until the chicken is thoroughly cooked and juicy.
  4. Assemble the Meal Prep Containers:
    • Divide the roasted Brussels sprouts and sweet potatoes equally among your meal prep containers.
    • Add the cooked BBQ chicken next to the veggies.
    • Squeeze a quarter of a lime over each container for an added burst of freshness and flavor.
  5. Storage:
    • Seal the containers and refrigerate. These meal prep boxes will keep well for up to 4-5 days.

This BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato is a testament to how simple ingredients, when seasoned and combined thoughtfully, can transform into a delightful meal. By incorporating vibrant flavors like lime and your favorite BBQ sauce, you elevate your meal prep from mundane to mouthwatering. Give this recipe a try, and watch how a little seasoning can go a long way in making your weekly meal prep a success.

Tired of the same old lunch routine? Shake things up with this flavorful BBQ Chicken Meal Prep. Don't forget to share your meal prep successes and your favorite seasoning tips on social media with the hashtag #MealPreponFleek. Let's inspire a flavor revolution in kitchens everywhere!

Vegetarian Chorizo and Quinoa Stuffed Peppers

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Take your taste buds on a spicy field trip with our quinoa stuffed peppers! Today, we give you a Mexican inspired spin on stuffed peppers. Stuffed peppers make for a perfectly balanced meal that is also a delicious treat. Not to mention they're fun and easy to make! What we really love about this recipe is that it's a great plant based meal prep idea. Many people are changing their diets for sustainability and health. We totally support that here at MPOF! Along with our quinoa stuffed peppers, we have a plethora of vegan and plant-based meal prep recipes. Start here, and give the rest of our recipes a try! We take peppers, split them in half, and stuff them with soy chorizo, quinoa, and plant-based cheese. These delectable delights are served with salsa and cilantro to bring all the Mexican flavors together for a south of the border taste that's healthier than most traditional dishes. Do our quinoa stuffed peppers sound amazing? Then keep reading for the recipe!

Vegetarian Chorizo and Quinoa Stuffed Peppers

You won't miss the meat with these smoky and spicy vegetarian stuffed peppers! Quinoa and soy chorizo provide hearty texture along with fire-roasted corn for a southwestern inspired dish that feeds hunger without a ton of calories. 

Vegetarian Chorizo and Quinoa Stuffed Peppers

Vegetarian Chorizo and Quinoa Stuffed Peppers Ingredients:

  • 4 medium bell peppers 
  • 1 tablespoon olive oil  
  • ½ cup chopped white onion 
  • 1 cup cooked quinoa  
  • 1 cup frozen fire-roasted corn kernels 
  • 6 oz. soy chorizo (casing removed)  
  • 1 cup tomato sauce  
  • ½ cup plant-based shredded cheese 

For Serving 

  • ½ cup salsa 
  • 4 tablespoon chopped cilantro  
Vegetarian Chorizo and Quinoa Stuffed Peppers

How long will Vegetarian Chorizo and Quinoa Stuffed Peppers last for?

You have four days to enjoy your plant-based quinoa stuffed peppers. Be sure to store them in an airtight container like our Goodcook Meal Prep containers sold on Amazon. Proper storage is key to maximum freshness! Pro tip: stuff peppers a day ahead of time to save meal prepping time. Just add 10 minutes to the cooking time when making them the next day.

Can Keto Stuffed Peppers be frozen?

Yes, you can freeze quinoa stuffed peppers. Follow the recipe below for cooking and then freeze them all together in a casserole dish or individually wrap them in plastic wrap and store them in a labeled freezer bag. We recommend freezing them for no longer than three months. 

Vegetarian Chorizo and Quinoa Stuffed Peppers

How do you make Vegetarian Chorizo and Quinoa Stuffed Peppers?

If you're thinking this amazing-looking plant based meal prep recipe takes forever to cook, you'll be pleasantly surprised to learn that these quinoa stuffed peppers take less than 1 hour to cook. Simply slice and bake the peppers for 15 minutes, cook the soy chorizo, corn, and tomato sauce, stuff the peppers, and top with plant-based cheese. Put some salsa and cilantro in sauce cups for more toppings, store in the fridge, and that's it! Here's the full recipe at the bottom of the page.

Vegetarian Chorizo and Quinoa Stuffed Peppers

How to portion Vegetarian Chorizo and Quinoa Stuffed Peppers?

Once your quinoa stuffed peppers cool down, grab 4 dual-compartment meal prep containers to place your peppers and toppings into. 

More stuffed peppers meal prep recipes:

Vegetarian Chorizo and Quinoa Stuffed Peppers

Other tips for making Vegetarian Chorizo and Quinoa Stuffed Peppers:

  • Experiment with different pepper cuts. We cut them lengthwise, but you can cut the tops off and use whole peppers. 
  • Try grilling your peppers or heating them over an open fire before baking for a smoky flavor. 
  • Use leftover quinoa if you have it to save on time.
Vegetarian Chorizo and Quinoa Stuffed Peppers

Vegetarian Chorizo and Quinoa Stuffed Peppers

You won't miss the meet with this smoky and spicy vegetarian stuffed peppers! Chewy quinoa and soy chorizo provide hearty texture along with fire roasted corn for a southwestern inspired dish that feeds hunger without a ton of calories.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Mexican
Keyword: dinner, gluten free, lunch, plant based, Quinoa, vegetarian
Servings: 4 meals
Calories: 396kcal
Author: Nick Quintero

Ingredients

  • 4 medium bell peppers
  • 1 tablespoon olive oil
  • ½ cup chopped white onion
  • 1 cup cooked quinoa
  • 1 cup frozen fire-roasted corn kernels
  • 6 oz. soy chorizo casing removed
  • 1 cup tomato sauce
  • ½ cup plant-based shredded cheese

For Serving

  • ½ cup salsa
  • 4 tablespoon chopped cilantro

Instructions

  • Preheat oven to 400ºF and line a medium baking sheet with parchment paper. Slice bell peppers in half lengthwise and remove seeds. Place bell peppers on baking sheet cut side down and tent with aluminum foil. Bake for 15 minutes.
  • While peppers bake, heat olive oil over medium heat in a medium pan. Add onions and sauté for 5 minutes. Add cooked quinoa, corn, soy chorizo and tomato sauce to pan and stir well to combine. Cook for 10 minutes, stirring occasionally. Turn heat off.
  • Remove peppers from oven and discard foil. Flip peppers using tongs and cool for 5 minutes or until you are able to comfortably handle them. Spoon vegetable mixture into each pepper half, overfilling slightly. Sprinkle with cheese and return to oven for 10 minutes to melt cheese.
  • Cool stuffed peppers at room temperature for 10 minutes. Place 2 stuffed pepper halves in large compartments of 4 MPOF teal containers. Add a small cup of salsa and a small cup of cilantro to each of the smaller compartments.

Notes

Make sure to use gluten-free soy chorizo, if needed. 

Nutrition

Calories: 396kcal | Carbohydrates: 57g | Protein: 14g | Fat: 14g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Here’s An Easy Lunch That Will Bring Colorful Vegetables To Your Meal Prep

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chop salad meal prep - chicken egg bacon

We've all been there: it's lunchtime, you're at your desk, swamped with work, and the idea of eating something healthy feels impossible. Skipping the gym, grabbing fast food, and eating unhealthy snacks might seem like the easiest options on those busy days. But what if there was a way to have a nutritious, colorful, and delicious meal ready to go that's just as convenient?

This Easy Lunch Meal Prep is the perfect solution! Packed with colorful vegetables, protein-rich chicken, and tasty bacon, this meal will brighten your day and keep you fueled, even when you're busy. Let's dive into this simple yet satisfying lunch!

Serves: 4

Ingredients:

Meat:

  • 2 chicken breasts (about 1 lb)
  • 1 cup Bacon

Produce:

  • 2 cucumbers, sliced
  • 4 hard-boiled eggs
  • 1 head romaine lettuce, chopped
  • 1 cup baby tomatoes, halved

Baking & Spices:

Oils & Vinegars:

  • 1 tablespoon olive oil

Instructions:

  1. Prepare the Chicken:
    • Preheat your oven to 375°F (190°C).
    • Season the chicken breasts with salt and Hatch Chile powder for a bit of heat and flavor.
    • Heat a skillet over medium heat and add 1 tablespoon of olive oil. Once the oil is hot, add the chicken breasts.
    • Sear the chicken on each side for about 2-3 minutes until golden brown. Transfer the chicken to a baking sheet and bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
    • Let the chicken rest for 5 minutes before slicing it into strips.
  2. Cook the Bacon:
    • While the chicken is baking, cook the peppered bacon in a skillet over medium heat until crispy. Once cooked, remove from the skillet and let it cool on a paper towel-lined plate to absorb any excess grease. Once cooled, crumble the bacon into bite-sized pieces.
  3. Prepare the Vegetables:
    • Wash and chop the romaine lettuce, then divide it evenly among four meal prep containers.
    • Slice the cucumbers and halve the baby tomatoes, adding them to the containers on top of the lettuce.
  4. Boil the Eggs:
    • Place the eggs in a pot and cover them with cold water. Bring the water to a boil, then reduce the heat to low and simmer for 9-10 minutes.
    • Remove the eggs from the pot and place them in a bowl of ice water to cool. Once cooled, peel the eggs and slice them in half.
  5. Assemble the Meal Prep:
    • Add the sliced chicken breast, crumbled bacon, and hard-boiled egg halves to each container, arranging them neatly over the lettuce and vegetables.
    • This colorful combination of protein, veggies, and healthy fats is sure to satisfy your hunger and keep you energized for the rest of the day.

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 quick and healthy lunch during your busy workweek.

How to Reheat:

  • This meal prep is designed to be enjoyed cold, making it an easy grab-and-go option. However, if you prefer your chicken warm, you can remove the chicken strips and microwave them for 1-2 minutes before adding them back to the salad.

Final Thoughts

Eating healthy doesn't have to be complicated, even on the busiest days. This Easy Lunch Meal Prep brings colorful vegetables, protein-packed chicken, and crispy bacon together for a satisfying meal that's ready whenever you need it. Perfect for a busy workday or any time you want a fresh and wholesome meal, this recipe proves that meal prep can be both simple and delicious.

Ready to bring more color and nutrition to your lunchtime routine? Try this Easy Lunch Meal Prep recipe and share your delicious, colorful meals with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy healthy, vibrant meals. Happy prepping!

How to Cook White Rice - 4 Ways

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You will probably agree with us that rice is a tasty addition or complement to some of your favorite meal prep meals. But rice is also easy to mess up if you don't do it right. We're sure you, like us, have cooked rice that ended up on the spectrum of soggy to hard instead of the light, fluffy kind that grandma makes. What IS that secret to cooking perfect rice? Maybe you have been stuck cooking it one way, not realizing that there are some other methods that might work better for your lifestyle.

Let's look at some standards that are the same for all methods of rice cooking:

First, let me tell you about an ancient Asian cooking tip that will allow you to cook any type of short grain or jasmine (aromatic) rice without a measuring cup. It comes out perfect every time. The secret is to put in the amount of rice that you want (remembering that it will absorb the water and expand) and then add enough water to be able to use the "fingertip method". It will cover the rice about an inch so that if you touch the tip of your finger to the top of the rice, the water should come up to your top knuckle. Caveat: long grain varieties and brown rice require 2:1 ratios water to rice and longer cooking time. Check your rice packaging for those specific instructions.

FCFT0T Bowl with cooked white Jasmine rice

The second universal rice cooking tip is to always rinse your rice before cooking. Why? Well, because rice, like beans, can be rather dusty and have extra starch clinging to them. Sometimes (rarely, but still…) they can even have tiny pebbles or other non-rice materials in them. Ew! Your first rinse will be rather cloudy. After the third rinse (it takes all of 30 seconds), you should be good to go. This process is worth it and will keep your rice turning out fluffy rather than sticky or gummy.

And if you're looking for white rice alternatives, check out some of these healthy white rice alternatives

How to Cook White Rice (4 Ways)

How to Cook Your Rice in the Rice Cooker

I have to admit this is my favorite method. Most rice cookers have one button-Cook. And when it flips off it goes to warm. It is literally that simple. Rice cookers range in price from about $30-$300. But once you put in the rice and water and rinse, rinse, rinse, and press the button, they cook a perfect pot of rice and click off to the warm setting when it is done. You have nothing to think about and it is done for you.

Ingredients:

  • Short or medium-grain rice
  • Water

Method:

1: Measure your rice accurately using the measuring cup that came with the rice cooker. Fill the rice above the brim, then level off the cup. Now pour the rice in the empty inner cooking pan.

2: Rinse rice under water until the water clears. Rub the grains of rice gently between the palms of your hands and drain.

3: Add water to the water level line that corresponds to the number of cups of rice you are cooking. If you are cooking 3 cups of rice, add water to water level 3 for "White Rice." Be sure that all the grains of rice are submerged and the surface of the rice is flat and level to ensure even cooking.

4: Wipe off any excess water from the outside of the inner cooking pan and place it in the rice cooker. Select the "White Rice" menu setting and press START.

5: When cooking completes, allow the cooked rice to 'rest' for 15 minutes. If you have a Micom rice cooker, this is done automatically and you will not have to wait. Open the rice cooker and use the special nonstick rice spatula to fluff and serve your rice.

rice cooker

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How to Cook Your Rice in an Instant Pot

Very similar to cooking in a rice cooker, the Instant Pot has a button specifically for rice. The difference, of course, is that the Instant Pot can do a whole lot more than just cook rice! It takes up about the same amount of counter space, so if you have the space and you want the versatility of making complete meals as well as cooking rice, maybe the Instant Pot is the right method for you.

Ingredients:

  • Short or Medium-grain White Rice
  • Water
  • 1 tsp. Cooking Oil
  • Salt

Method:

  1. Rinse rice under cold running water until the water runs clear.
  2. Add oil to the Instant Pot along with the rinsed rice (still damp), water and salt.
  3. Lock the lid and set the steam valve to its "sealing" position. Select the "RICE" button or follow the cooking chart below. Allow the pressure to release naturally for 10 minutes and then release any remaining pressure.
  4. Fluff rice with a fork and serve.
Instant pot rice cooker

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How to Cook Your Rice in the Microwave

Did you know that there are specific microwave-safe rice pots for your microwave? It has two parts; a base and a vented top to let out the steam. This is a super simple method and it doesn't require any babysitting. It generally does take a little less time than all the other methods, but it does take a little bit of adjusting as to what time to set it at. At first, it will likely require some experience for your particular microwave. But all the prep of the rice is the same.

Pro Tip: The secret to microwaving rice is to add the right amount of water.

Too much water = soggy rice. Too little water = dry rice. Just right water = just right rice.

Ingredients:

  •   Rice
  •   Water

Method:

  1. Scoop the rice into the microwave-safe container or pot. Fill the pot with water and swish the water and rice with your hands. Pour out the water, keeping the rice in the pot (just cup your hands around the rice to prevent it from pouring out). Repeat for 2-3 more times until the water is just barely cloudy.
  2.  Add enough water to cover the rice by about 1" - or place your finger straight down touching the top of the rice. The water should meet your first knuckle (ladies or men with small hands) and just under the first knuckle (men or ladies with big hands). For 1 ½ cups of rice, this is approximately 2 ¼ cups of water. Cover with lid.
  3.  Microwave on high for 9 minutes. Let rest covered (no peeking!) for 3 minutes before fluffing.

 How to Cook Your Rice on the Stovetop

If you are a complete traditionalist (and don't mind a little more of a clean up process), then the stovetop method might be the way you want to go. No new equipment needs to be purchased. We all have everything we need in our kitchens already. This method is not as quick and easy and requires more monitoring. Once you have prepped the rice the way we discussed above, you will have to watch the pot until it boils. Once it boils for a few minutes, the heat needs to be lowered. Cover the pot and set a timer. You will probably have to experiment a few times to know what the perfect time is. But once you see that it looks like the water has been cooked into the rice, the heat needs to be turned off immediately. You want to do this because it is super easy to burn the bottom of the pot and overcook the rice. Keep the lid on the rice for a few minutes more to not dry out the top layer of rice. When you are ready to serve, take out a fork and fluff up the rice...and voila!

Rinse the white rice in the pan before cooking it

Ingredients:

  • 2 cups water
  • ½ teaspoon salt
  • 1 cup white rice

Method:

1. Bring the water to boil in a medium saucepan. Add the salt 

2. When the water has returned to a boil, stir in the rice. Let the water return to a light simmer. Stir again, cover the pot and turn the heat down to low. Keep the rice simmering slightly, and keep the pot covered. Start checking to see if the rice is tender and all of the liquid is absorbed at about 17 minutes. It may take up to 25, especially if you are making a larger quantity of rice.

3. When the rice is cooked, turn off the heat and let it sit for another couple of minutes to finish absorbing any liquid. Take off the lid, fluff the rice with a fork and let it sit for another 2 minutes or so, so that some of the excess moisture in the rice dries off.

One last word about cleanup.

A suggestion that can make cleanup a little easier is that some of these cooker pots (most have a non-stick coating) is to allow them to dry out and the rice will also dry out and you can basically wipe these pots clean, easily rinse them, and put them away for your next pot of perfection.

What has been your experience in cooking rice? Which method is your favorite?

HOW TO MAKE RICE PERFECTLY, EVERYTIME

Meal Prep Menu: 2022 Week 34

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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:

Chicken Bacon Ranch Meal Prep

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Take the 'naughty' out of your Chicken Bacon Ranch Meal Prep with this healthy, flavorful and whole30 compliant idea!

Chicken Bacon Ranch Meal Prep

Craving something indulgent but still want to stick to your health goals? Look no further than this Chicken Bacon Ranch and Purple Sweet Potatoes Meal Prep! This dish is the perfect combination of flavor and nutrition, making you feel like you're indulging without the guilt. Made with wholesome, whole ingredients, this meal is Whole30 compliant and can be prepped for less than $4 per meal. Ready to enjoy a meal that's as tasty as it is healthy? Let's get started!

Serves: 4

Ingredients:

  • 1 lb chicken tenders ($1.99)
  • 2 large purple sweet potatoes, sliced ($2.00)
  • 2 cups spinach (optional)
  • ½ cup Whole30 compliant ranch dressing ($2.00)
  • ½ cup crumbled bacon or bacon bits ($1.50)
  • Oil (for roasting)
  • Seasoning (salt, pepper, garlic powder, or your favorite blend)

Total Prep Cost: $7.49
Cost Per Meal: Less than $4.00

Instructions:

  1. Prepare the Oven:
    • Preheat your oven to 375 degrees F.
    • Line a baking sheet with foil for easy cleanup.
  2. Roast the Purple Sweet Potatoes:
    • Slice the purple sweet potatoes into even pieces. Place them in a bowl and toss with a bit of oil to coat.
    • Spread the potato slices in a single layer on the lined baking sheet.
    • Roast in the preheated oven for about 10 minutes to start softening them up.
  3. Bake the Chicken Tenders:
    • After the potatoes have roasted for 10 minutes, remove the baking sheet from the oven.
    • Season the chicken tenders with salt, pepper, and any other preferred seasoning. Place the chicken on the same baking sheet with the sweet potatoes.
    • Return the baking sheet to the oven and bake for an additional 8-10 minutes, or until the chicken is cooked through and no longer pink in the center.
  4. Assemble the Meal Prep Containers:
    • Once the chicken and potatoes are cooked, let them cool slightly before assembling.
    • Evenly divide the roasted sweet potatoes and chicken tenders among four meal prep containers.
    • Optional: Add a handful of fresh spinach to each container for extra greens.
    • Top each serving with 2 tablespoons of Whole30 compliant ranch dressing and sprinkle with crumbled bacon or bacon bits for that classic chicken bacon ranch flavor.

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 convenient option for lunches or dinners throughout the week.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. For the best texture, you can also reheat the chicken and potatoes in a skillet over medium heat. Add the ranch dressing and bacon bits after reheating to maintain their flavor and freshness.

This Chicken Bacon Ranch and Purple Sweet Potatoes Meal Prep is the perfect way to enjoy a hearty, satisfying meal without compromising your health goals. With its delicious combination of savory chicken, crispy bacon, and creamy ranch, all balanced by the natural sweetness of purple sweet potatoes, this dish will quickly become a weekly staple. Plus, it's Whole30 compliant and easy on the budget!

Ready to indulge in a deliciously healthy meal? Try this Chicken Bacon Ranch and Purple Sweet Potatoes Meal Prep and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy flavorful, guilt-free meals. Happy cooking!

Salmon & Bacon 'Rice' Meal Prep

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One of the most important nutrients in any diet is fat. Not the kind you find in cakes and cookies, but the kind that comes from salmon, avocado, and ghee. This salmon and bacon 'rice' meal prep is loaded with all the important fats you need and satisfies your craving for rice, in a whole30 way!

Salmon & Bacon Hash Meal Prep

Salmon with a side of rice? Yes, please! We will take the #Whole30 compliant version of that!

Ingredients:

  • 1 lb coho salmon
  • 2 avocados, sliced
  • 4 cups broccoli florets
  • 2 cups riced sweet potato
  • 2 cups riced cauliflower
  • 2-3 slices Whole30 compliant bacon
  • Ghee (for roasting and sautéing)

Instructions:

  1. Prepare the Oven:
    • Preheat your oven to 350 degrees F.
    • Line a baking sheet with foil for easy cleanup.
  2. Roast the Salmon and Broccoli:
    • Place the coho salmon and broccoli florets on the prepared baking sheet.
    • Drizzle with ghee, ensuring that both the salmon and broccoli are evenly coated.
    • Roast in the preheated oven for about 12 minutes, or until the salmon is cooked through and the broccoli is tender.
  3. Cook the Bacon:
    • While the salmon and broccoli are roasting, add the bacon slices to the baking sheet.
    • Cook until the bacon is crispy, about the same time as the salmon and broccoli. If needed, you can remove the bacon earlier if it crisps up faster.
  4. Prepare the Cauliflower and Sweet Potato Rice:
    • While the salmon, broccoli, and bacon are cooking, heat a pan over medium heat.
    • Add a generous amount of ghee to the pan. Once melted, add the riced sweet potato and riced cauliflower.
    • Sauté the mixture for 5-7 minutes, stirring frequently, until the vegetables are tender and slightly golden.
  5. Assemble the Meal Prep Containers:
    • Evenly divide the riced sweet potato and cauliflower mixture between your meal prep containers.
    • Crumble the crispy bacon on top of the rice mixture.
    • Place a piece of salmon on top of the 'rice' in each container.
    • Add a portion of roasted broccoli and a few slices of avocado to each container.
    • Season with salt, pepper, or any other desired seasonings.

How to Store:

  • Seal the meal prep containers tightly with lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for weekday lunches or dinners.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes or until warmed through. If you prefer, you can reheat the meal on the stove in a skillet over medium heat. For the best results, add the avocado slices fresh after reheating.

This Salmon and Bacon Rice Meal Prep is a fantastic way to enjoy a healthy, balanced meal without spending hours in the kitchen. With the rich flavors of salmon and bacon combined with the wholesome goodness of vegetables, this meal prep is a great choice for anyone looking to eat well and feel good. Give it a try this week and enjoy the convenience of having a delicious meal ready to go!

Ready to enjoy the delicious combination of salmon and bacon? Try this Salmon and Bacon Rice Meal Prep recipe and share your meal prep creations with us! Use the hashtag #SalmonBaconPrep on social media to show off your culinary skills and inspire others to enjoy healthy, tasty meals all week long!

The Ultimate Guide To Meatballs Recipes

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There is no such thing as too many meatballs recipes and with this template we're going to show you how to make ones you'll want to eat all. day. long!

Meatballs have come a long way, and so has our understanding of their magical capabilities! No longer are meatballs strictly served with pasta and homemade sauce, and made of just beef and/or veal. From beef to turkey, to chicken, pork, lamb, or even vegetarian recipes, the possibilities are endless with meatballs! And don't even get us started on the sauces. Or, better yet, what you can eat them with. There is a recipe out there for every palate! And the best part? Meatballs are easy to make, inexpensive and transport in your containers without a hitch.

So, go wash your hand and get out a big bowl. It's time to make meatballs.

Make the Best Meatballs Ever:

The key? You gotta start with a solid foundation. To do that, use our 20-minute meatball recipe or customize the meatballs by following the steps below. Think of this as a template.

What's great about this meatball recipe is that they are baked, so they are healthier because you're not frying them in oil, batch after batch. Baking them is a hands-off process, and less messy, too. It's important to keep an eye on the meatballs, though, so they don't dry out and they stay tender and flavorful.

Step 1:

Choose your protein:

  • ground beef
  • ground chicken
  • ground turkey
  • ground lamb
  • ground pork or sausage
  • beans (yes, beans!)

NOTE: You will want 2 pounds of protein. This provides you with you enough meatballs for about 4 people, with some leftover to freeze, if desired.

Step 2:

Choose your seasonings based on the recipe. Aim for somewhere between 2-3 tablespoons of seasoning for 2 pounds of protein. Again, consider the following, based on the meatballs recipe:

  • dried parsley
  • dried oregano
  • fennel seeds
  • coriander
  • celery salt
  • cumin
  • Italian seasoning
  • basil
  • dried dill
  • garlic powder
  • onion powder

Step 3:

Choose your binder:

  • almond flour
  • coconut flour
  • bread crumbs or bread soaked in milk

Depending on your needs, whether they're paleo or gluten-free meatballs, you've got options. We recommend using a ½ cup for all options except coconut flour. However, for coconut flour, use half that amount, or ¼ cup, instead.

Step 4:

Add in an egg (or flax egg, for vegan recipes).

Step 5:

Mix all ingredients in a large bowl until just combined. Often, it's smart to use your clean hands. Do not overmix or your meatballs will be tough. Then, roll into meatballs of your desired size. Usually, this means meatballs that resemble walnuts or golf balls. However, you can make them bigger or smaller based on your preferences.

Step 6:

Transfer the meatballs to a rimmed baking sheet lined with aluminum foil. Then, bake them in a preheated 400-degree F oven for about 20 minutes (Time will vary depending on the size of your meatballs. As you might suspect, the bigger they are, the longer they'll take.)

20 Minute Meatballs

Once you established your solid meatball foundation, decide what recipe you want to tackle! And boy, are there a lot of options. Read closely to determine which one best suits your dietary needs, because they run the gamut of paleo and gluten-free to almost every cuisine you can imagine. You'll have meatball recipes for days! And that is never, ever, a bad thing. Your future self will thank your current meal-prepping self. It's true.

22 Easy Meatballs Recipes

20 Minute Paleo Thai Almond Butter Meatballs

Thai Almond Butter Turkey Meatballs Edited -6

3 Ingredient Sweet & Sour Meatballs 

Serve with rice, or eat them just like that, off little toothpicks.

Cheesy Mexican Meatballs 

We dare you to look away from that cheese pull. Really. Someone find me some tortilla chips, stat!

Mongolian Beef Meatballs

Mongolian meatballs want to be served with broccoli. They just do. And cauliflower rice, anyone?

AIP Mongolian Beef Meatballs

Coconut Curry Chicken Meatballs 

Look at that color. And then, look at that texture. Meatballs never had it so good, right?

Sweet & Spicy Korean Meatballs 

We'd wager a guess that you could eat these all by themselves.

One Skillet Spaghetti Squash & Meatballs

Spaghetti and meatballs, reimagined.

21 Low Calorie But Still Awesome Casserole Recipes

Swedish Meatballs 

Better than Ikea's. Promise.

Fire Cracker Chicken Meatballs 

Take the concept of firecracker shrimp, and apply it to chicken meatballs. 'Nuff said.

Chili Sauce & Molasses Meatballs 

You might want some cornbread when you make this recipe.

Carrot Meatballs

You read that correctly. Don't judge! Just make them!

Carrot Meatballs With Mint Cauliflower Rice

Cauliflower, Feta & Lemon Meatballs 

Imagine the flavors of Greece and the Mediterranean, packed into meatballs.

Taco Meatballs

How cool is this concept?

Taco Meatballs

Chimichurri Meatballs 

The zesty and bright flavors of chimichurri sauce come to life here with in this meatball recipe.

Sesame Chicken Meatballs 

Meatballs recipes, there's really nothing they CAN'T do. Noodles optional.

Vegan Meatballs

They look like falafel, but they are meatballs!

Vegan Meatballs with Lemon Dijon Sauce

Teriyaki Meatballs  

You knew this one was coming, right? Noodles are a great companion to these meatballs.

Chicken Cordon Bleu Meatballs 

Serve these luxurious meatballs with a big green salad and call it dinner.

Honey Buffalo Meatballs 

This meatball recipe is just what you think it is.

Lamb Meatballs 

Yes, that's lamb but what's more important is that the meatballs are floating in a manchego polenta with chimichurri.

Meatball Cupcakes 

Ok, so maybe this isn't a meatball recipe per se, but it's funny! So why not?

Egg, Sausage, Bell Pepper, and Avocado Breakfast Meal Prep

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Start your day the right way with our Whole30-approved breakfast meal prep that's not only delicious but will save you precious time in the morning. Imagine waking up to a ready-made, nutritious breakfast, freeing you from the stress of last-minute decisions or the temptation to indulge in less healthy options. This Egg, Sausage, Bell Pepper, and Avocado Breakfast Meal Prep is everything you need to fuel your mornings!

whole30 breakfast meal prep

Ingredients for 4 Meals:

  • 1 Bell Pepper ($1.29)
  • 1 lb Italian Sausage ($9.80)
  • 4 eggs ($0.67)
  • 2 avocados ($1.99)

Cost per meal: $3.69

Instructions:

  1. Prepare the Ingredients:
    • Begin by washing and dicing the bell pepper.
    • Slice the avocados into quarters and remove the pits.
  2. Cook the Sausage:
    • In a skillet over medium heat, crumble the Italian sausage.
    • Add the diced bell pepper to the skillet and cook together until the sausage is browned and the peppers are tender, about 8-10 minutes.
  3. Fry the Eggs:
    • In another skillet, fry the eggs to your preferred doneness. Many enjoy them sunny side up or over easy to keep the yolks slightly runny, which adds a delicious richness to the meal.
  4. Assemble the Meal Prep Containers:
    • Evenly distribute the cooked sausage and bell peppers into four meal prep containers.
    • Carefully place one fried egg in each container.
    • Add half an avocado to each container, ensuring it's ripe but firm to maintain freshness throughout the week.
  5. Storage:
    • Seal the containers and store them in the refrigerator. If preferred, wrap the avocado in lemon juice-covered plastic wrap to preserve freshness.

Benefits of Breakfast Meal Prep: Prepping your breakfasts (or Breakfast for Dinner) for the week not only streamlines your morning routine but also ensures you start your day with a nutrient-rich meal. This breakfast is packed with protein from the eggs and sausage, healthy fats from the avocado, and vitamins from the bell pepper, providing a balanced meal that supports sustained energy levels throughout the morning.

This Whole30-approved breakfast meal prep is a game-changer for anyone looking to simplify their mornings while sticking to a healthy diet. At just $3.69 per meal, it's an affordable, tasty, and practical solution to your breakfast needs. Give yourself the gift of stress-free mornings with this off-the-hook breakfast prep!

Try this breakfast meal prep this Sunday and experience the difference in your weekday mornings! Share your thoughts and your own meal prep adventures on social media with the hashtag #MealPrepOnFleek. Let's make healthy living delicious and convenient!

Low Carb Cajun Steak Meal Prep

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Kick off your weekend right with a Whole30-approved meal prep that's as vibrant as it is satisfying! This Steak Kabob Meal Prep is not just about sticking to your dietary goals; it's about indulging in a feast of flavors that will make your Friday feel like a celebration. Featuring succulent steak kabobs, colorful vegetables, and a punch of Cajun seasoning, this meal prep is designed to delight your palate and keep you on track.

Low Carb Cajun Steak Meal Prep

Ingredients:

  • Steak kabobs
  • 2 cups cauliflower rice
  • 1 cup rainbow cherry tomatoes, sliced
  • 1 bunch asparagus
  • Caribeque Cajun seasoning
  • 2 tablespoons ghee

Method:

  1. Grill the Steak and Asparagus:
    • Preheat your grill to medium-high heat.
    • Season the steak kabobs generously with @flavorgod Cajun seasoning.
    • Trim the ends of the asparagus and toss them lightly in olive oil and a sprinkle of the same Cajun seasoning for a unified flavor profile.
    • Place the seasoned steak kabobs and asparagus on the grill. Grill the steak to your desired doneness and the asparagus until they are tender and charred, about 6-8 minutes, turning occasionally for even cooking.
  2. Saute the Cauliflower Rice:
    • While the steak and asparagus are grilling, heat a large skillet over medium heat.
    • Add ghee to the skillet, and once it's melted, stir in the cauliflower rice.
    • Season the cauliflower rice with more @flavorgod Cajun seasoning to taste. Saute until the rice is tender and slightly crispy, about 5-7 minutes, stirring frequently.
  3. Assemble the Meal Prep Containers:
    • Begin by evenly distributing the sauteed cauliflower rice among your meal prep containers.
    • Add a serving of grilled asparagus and a steak kabob to each container.
    • Top off each container with a hearty helping of sliced rainbow cherry tomatoes, adding a burst of color and freshness.
  4. Storing and Serving:
    • Seal the containers and refrigerate. These meals are best enjoyed within 4 days to maintain freshness and flavor.
    • When ready to eat, simply reheat in the microwave until warm throughout, and enjoy a flavorful, balanced meal that makes sticking to Whole30 a delicious endeavor.

This Whole30 Steak Kabob Meal Prep proves that healthy eating doesn't have to be boring or bland. With robust Cajun flavors, a variety of textures, and plenty of fresh, nutritious ingredients, it's a perfect way to ensure your meal times are as enjoyable as they are healthy. Give your Friday a tasty upgrade and set yourself up for success with this simple yet delicious meal prep.

Ready to try this vibrant and tasty meal prep for yourself? Grab your grill and get prepping! Share your meal prep success on social media and tag us with @mealpreponfleek to show off your culinary creation. Dive into a weekend of flavor with every bite!

7 Reasons To Start Meal Prepping

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Table of Contents

Sometimes we forget about all the reasons why we should be meal prepping every week. Or, maybe you never really knew why it was so important! Here are 7 healthy reasons why meal prepping should be part of your weekly routine! Trust us, you (and your wallet) will be thanking us later!

benefits of meal prepping

1. Saves You Time

Imagine spending just two hours on Sunday preparing your meals for the entire week. Compared to the daily grind-spending at least 30 minutes for each meal or running out for fast food-you'll save around 5.5 hours per week. That's extra time you can use however you want, not to mention fewer dishes to clean!

Read More: 15 Meal Prep Hacks to Save Time

2. Saves You Money

Though initially it might seem costly to spend $75 on a Sunday meal prep session, it's significantly cheaper in the long run. The average take-out meal costs about $5.00. Multiply that by three meals a day, five days a week, and you're already at $75-excluding snacks, which can add another $20 to your weekly food expenses. Meal prepping helps cut these costs dramatically.

Read More: How to Save Time, Money, and Stress By Meal Prepping

3. Less Stress

Meal prepping might seem daunting at first, but having your meals ready for the week means you won't be scrambling to put something together last minute. This organized approach reduces daily stress, helps lower cortisol levels, and could even assist in weight loss.

4. Adds Variety

Variety is the spice of life! It's what keeps us from getting bored and reaching for less than healthy options! When you don't plan the tendency is to eat the same boring things over and over again. By the end of the week, we find ourselves face first in a big pile of nachos because we are so sick of chicken, broccoli, and rice or the same take-out place. By getting a little creative, you can add variety via different fruits and veggies, various protein choices and simple swaps of your favorite seasonings!

Try Something New: 23 Chicken and Pasta Meal Preps

5. Gives You Control Over Your Nutrition

When you meal prep you are controlling what ingredients are going into your meals, your portion sizes (KEY for health) and creating food combinations that you enjoy! Making the decisions for yourself about what is and is not included in your meal preps will keep your waistline in check, your energy levels and mental clarity up and your taste buds satisfied!

Tool: How to Know Your Macros - Macro Calculator by Meal Prep on Fleek 

6. Portion Control

Controlling portion sizes is essential, whether you're looking to lose weight, gain weight, or maintain a healthy lifestyle. Meal prepping ensures that each meal is just the right size, supporting your nutritional and fitness goals.

Related: Your Guide to Portion Control. No Tools Required

7. Keeps You Energized

Fueling your body with a balance of lean protein, vegetables, fruits and healthy fats will keep your energy levels up, and your mind focused! If we aren't armed with prepared meals the tendency is to reach for something quick like fast food, sugary snacks, and fat laden chips. All of these items will give us an energy spike and then send us crashing down! With meal prep on hand, you are sure to be getting in fiber, slow digesting carbs and all of the micronutrients that are vital to keeping your blood sugar (and energy) even throughout the day!

Tell us how meal prepping has impacted your journey in the comments below

Meal Prep Menu: 2022 Week 33

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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:

Sheet Pan Salmon and Veggies Meal Prep

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Who doesn't love a simple, yet savory salmon and veggies dinner? Our Sheet Pan Salmon and Veggies paleo meal prep recipe is the perfect dinner for those on the go who enjoy flavor meals without spending all of their time in the kitchen. You can prepare this meal for dinner and store it in a Goodcook Meal Prep container for a convenient dinner or lunch. We know you'll appreciate the smell & taste of the meal's fresh and smoky flavors, and you'll also be delighted to know that this meal is cooked on one sheet pan. We pair flaky wild salmon with zucchini, yellow squash, red onion, and red bell peppers. Then, we season everything with Paleo Powder PINK Seasoning, which has herbs, spices, and pink Himalayan sea salt. Is your mouth watering yet? Keep reading!

Sheet Pan Salmon and Veggies Meal Prep

An easy one-pan meal. This Sheet Pan Salmon and Veggies Meal Prep recipe is loaded with nutritious ingredients, colors, and flavor! Whole30 compliant. Low Carb. 

Sheet Pan Salmon and Veggies Meal Prep

Sheet Pan Salmon and Veggies Meal Prep Ingredients:

  • 1 lb. Wild Salmon Filet
  • 3 Tbsp. Avocado Oil
  • 2.5 Tbsp. Paleo Powder PINK Seasoning
  • 2 medium Zucchini, cut into rounds
  • 2 small Yellow Squash, cut into rounds
  • ½ Red Onion, sliced
  • 1 Red Bell Pepper, sliced
Sheet Pan Salmon and Veggies Meal Prep

How long will Sheet Pan Salmon and Veggies Meal Prep last for?

You have up to 4 days to enjoy our salmon and veggies paleo meal prep recipe once cooked. For maximum freshness, put your meal in an airtight container and store it in the refrigerator after the food cools down.

Can Sheet Pan Salmon and Veggies Meal Prep be frozen?

Absolutely! The beauty of many of our meal prep recipes is that you can cook and freeze them. It's the same with salmon and veggies. However, don't cook the vegetables all the way through if you plan on freezing them. You don't want soggy vegetables with your meal, do you?

How do you make Sheet Pan Salmon and Veggies Meal Prep?

Salmon and veggies is meal prep made easy! For this recipe, prepare the salmon by seasoning it and preheating your oven. Then prepare the vegetables by chopping them up and coating them in avocado oil and seasoning. Bake the salmon and veggies meal prep in a 400-degree oven until the salmon is flaky or reaches an internal temperature of 145 degrees. 

Our paleo-friendly salmon and veggies meal prep is a short & sweet meal that only requires one pan and is ready in 30 minutes! Scroll down for the entire recipe.

Sheet Pan Salmon and Veggies Meal Prep

How to portion Sheet Pan Salmon and Veggies Meal Prep?

Line up four meal prep containers and add place one piece of salmon in the 2-cup compartment and the roasted veggies in the 1-cup compartment. Garnish salmon with cilantro or parsley for an extra zesty flavor. 

More sheet pan salmon meal prep recipes:

Sheet Pan Salmon and Veggies Meal Prep

Other tips for making Sheet Pan Salmon and Veggies Meal Prep:

  • Make sure the salmon fillets have the same thickness for even cooking. The same goes for the vegetables - chop them into same-sized pieces. 
  • Chop your vegetables into bite-sized pieces. 
  • Grab a meat thermometer to ensure salmon doneness. 
  • Keep oven-roasting your veggies if the salmon finishes cooking first. Roast until they have a nice subtle char.
Sheet Pan Salmon and Veggies Meal Prep

Sheet Pan Salmon and Veggies

An easy one-pan meal. This Sheet Pan Salmon and Veggies Meal Prep recipe is loaded with nutritious ingredients, colors, and flavor! Whole30 compliant. Low Carb. 
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: gluten free, high protein, low calorie, low carb, paleo, pescatarian, Salmon, Sheet Pan, veggie, whole30
Servings: 4 meals
Calories: 339kcal
Author: Nick Quintero

Ingredients

  • 1 lb. Wild Salmon Filet
  • 3 Tbsp. Avocado Oil
  • 2.5 Tbsp. Paleo Powder PINK Seasoning
  • 2 medium Zucchini cut into rounds
  • 2 small Yellow Squash cut into rounds
  • ½ large Red Onion sliced
  • 1 large Red Bell Pepper sliced

Instructions

  • Preheat your oven to 400 degrees Fahrenheit. Rub a tablespoon of avocado oil on all sides of the salmon and sprinkle a tablespoon of the Paleo Powder PINK Seasoning all over the salmon.
  • In a bowl, toss the cut vegetables in the remaining avocado oil and PINK seasoning. Line a large sheet pan with parchment paper and lay the salmon and veggies out on the pan.
  • Bake until the salmon is cooked through and gently flakes, or until it reaches an internal temperature of 145 degrees Fahrenheit. If the veggies are not browned enough, gently remove the salmon from the pan and place the veggies back in the oven until the vegetables are roasted to your liking.

Nutrition

Calories: 339kcal | Carbohydrates: 16g | Protein: 33g | Fat: 16g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Salmon and Veggies Meal Prep

Baked Breakfast Quinoa and Spinach Bites

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Mornings can be tough, especially when it comes to fitting in a nutritious breakfast. If you're often rushing out the door with just a coffee in hand, our Baked Breakfast Quinoa and Spinach Bites are here to change your morning routine. These bites are easy to prepare, loaded with nutrients, and perfect for a quick breakfast on the go. Plus, with a video collaboration with FoodBeast, you'll see just how simple they are to make!

Ingredients:

  • 1 cup cooked white quinoa
  • 3 large eggs
  • 1 cup shredded mozzarella cheese
  • 1 cup fresh spinach, chopped (we recommend Melissa's Produce)
  • ¼ teaspoon sea salt
  • ⅛ teaspoon ground pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon dried Italian seasoning

Related Post: Ultimate Guide to Making Egg Cups

The Ultimate Guide To Making Egg Cups

How to Reheat:

  • Simply pop a couple of quinoa bites in the microwave for about 30 seconds or until heated through. They're perfect for a grab-and-go healthy breakfast.

Nutrition Tip: Quinoa is a powerhouse of nutrition. It's a gluten-free, vegan-friendly source of complete protein, packing essential B-vitamins, magnesium, calcium, and fiber. Incorporating quinoa into your breakfast is a fantastic way to start your day with a boost of sustained energy.

With these Baked Breakfast Quinoa and Spinach Bites, you'll never have to skip breakfast again. They're not only delicious and easy to prepare but also good for you. Perfect for those busy mornings or when you need a quick and nutritious snack. Try this meal prep solution and enjoy a healthier, more relaxed morning.

Call to Action: Want more creative meal prep ideas? Follow us on Instagram @mealpreponfleek for daily inspiration and tips. Also, check out our related article for more ways to level up your breakfast meal preps. Don't forget to try our Chicken and Lemon Pasta Meal Prep recipe for a delightful lunch or dinner option - it's super tasty and easy to make

Baked quinoa breakfeast bites

Baked Breakfast Quinoa and Spinach Bites

Baked Breakfast Quinoa and Spinach Bites Meal Prep This one is perfection because it addresses our favorite yet most difficult-to-prepare meal of the day: breakfast.
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Breakfast
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 12 muffins
Calories: 85kcal
Author: Nick Quintero

Ingredients

  • 1 cup Cooked White Quinoa
  • 3 each Large Eggs
  • 1 cup Shredded Mozzarella Cheese
  • 1 cup Fresh Melissa's Produce Spinach
  • ¼ teaspoon Sea Salt
  • ⅛ teaspoon Ground Pepper
  • ¼ teaspoon Garlic Powder
  • ¼ teaspoon Dried Italian Seasoning

Instructions

  • Preheat oven to 350°F
  • Spray 12 mini muffin tins with nonstick spray. Set aside.
  • Combine all ingredients and transfer to mini muffin tins
  • Bake for 25-30 minutes or until browned.
  • Immediately transfer to cooling rack.

Video

Notes

Store leftovers in refrigerator. Reheat in oven, 350°F for about 10 minutes.

Nutrition

Serving: 1egg cup | Calories: 85kcal | Carbohydrates: 6g | Protein: 6g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 14mg | Sodium: 232mg | Potassium: 75mg | Fiber: 0.5g | Sugar: 0.02g | Vitamin A: 150IU | Calcium: 150mg | Iron: 0.7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

3 Ingredient Salmon Meal Prep

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Simplify your meal prep this week with our 3-item MealPrepMonday combo! Featuring baked salmon, fluffy brown rice, and roasted Brussels sprouts, this meal is the epitome of nutritional balance and simplicity. Perfect for anyone looking to maintain a healthy diet without spending hours in the kitchen, this combination not only delivers on taste but also packs a punch of essential nutrients.

Simple Salmon Meal Prep

Ingredients:

  • 4 salmon fillets (about 6 oz each)
  • 2 cups brown rice
  • 1 lb Brussels sprouts, halved
  • Olive oil
  • Salt and pepper
  • Optional: lemon slices and fresh parsley for garnish

Instructions:

  1. Preheat the Oven:
    • Preheat your oven to 400 degrees F (200 degrees C).
  2. Prepare the Brown Rice:
    • Rinse the brown rice under cold water until the water runs clear.
    • In a medium saucepan, bring 4 cups of water to a boil. Add the rinsed rice and a pinch of salt.
    • Reduce the heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and all the water is absorbed.
    • Remove from heat and let it sit, covered, for 10 minutes. Fluff with a fork before serving.
  3. Roast the Brussels Sprouts:
    • Spread the halved Brussels sprouts on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper to taste.
    • Roast in the preheated oven for 25-30 minutes, stirring halfway through, until crispy and golden brown.
  4. Bake the Salmon:
    • Place the salmon fillets on a separate baking sheet (or air fryer) lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
    • Place the salmon in the oven and bake for 12-15 minutes, or until the salmon flakes easily with a fork.
    • Optional: Squeeze fresh lemon juice over the cooked salmon and garnish with parsley for added flavor.
  5. Assemble and Store:
    • Divide the cooked brown rice, roasted Brussels sprouts, and baked salmon equally among your meal prep containers.
    • Store in the refrigerator and enjoy throughout the week.

This 3-item Salmon Meal Prep combo is perfect for those busy weeks when you want to keep things simple yet healthy. Packed with protein, fiber, and essential nutrients, this meal will keep you fueled and satisfied. Give this easy meal prep a try, and enjoy the delicious simplicity of well-balanced dishes that don't skimp on flavor.

Are you ready to take the hassle out of healthy eating? Try this straightforward meal prep combination and let us know how it goes! Share your meal prep success on social media with the hashtag #MealPrepMonday and inspire others to keep it simple and nutritious. Happy prepping!

Zoodle Meal Prep

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Who said pasta is off-limits in the summer? Let's twist things up with a light and refreshing alternative-zoodles! Today, we're pairing spiralized zucchini noodles with savory turkey meatballs for a meal prep masterpiece that's perfect for both lunch and dinner. It's flavorful, filling, and fits right into your healthy eating plans, including those following the 21 day fix program.

low carb zoodle meal prep

Ingredients:

  • 1 lb of ground turkey
  • 1 teaspoon of Himalayan Salt (or sea salt)
  • 1 teaspoon of paprika
  • Everything spicy from @flavorgod seasoning (to taste)
  • 1 large egg, lightly beaten
  • ½ - 1 cup diced white onion
  • 1 can (about 14 oz) of diced tomatoes
  • 1 cup whole grain quick-cooking oats
  • 2 cloves of garlic, minced
  • 1 tablespoon of dried parsley
  • Zucchini for making zoodles (courtesy of @melissasproduce)
  • Organic marinara sauce for serving

Instructions:

  1. Prep the Meatballs:
    • Preheat your oven to 400 degrees F (204 degrees C).
    • In a large mixing bowl, combine ground turkey, salt, paprika, Flavor God seasoning, egg, diced onion, diced tomatoes, oats, minced garlic, and dried parsley. Mix thoroughly until well combined.
    • Lightly spray a baking sheet with cooking spray. Roll the mixture into 18 evenly sized meatballs and place them on the baking sheet.
  2. Bake:
    • Bake in the preheated oven for 15-20 minutes, or until the meatballs are golden on the outside and cooked through.
  3. Prepare the Zoodles:
    • While the meatballs are baking, use a spiralizer to turn your zucchinis into noodles.
    • For a softer texture, you can quickly sauté the zoodles in a pan with a little olive oil for 2-3 minutes.
  4. Assemble and Serve:
    • Serve the hot turkey meatballs over a bed of fresh zoodles.
    • Top with organic marinara sauce to add a rich, flavorful finish.

Nutritional Information: This meal is not only delicious but also aligns with the 21 day fix program info:

  • Meatballs: Approximately 1 red, ½ yellow, ¼ green per serving.
  • Zoodles: Count as 1 green+.
  • Marinara Sauce: Counts as ½ purple.

Turkey meatballs over zoodles are a fantastic way to keep your meals light and nutritious during the summer months. This dish is perfect for those looking to maintain a balanced diet without sacrificing flavor. The best part? It's meal-prep friendly, so you can enjoy this delightful combination all week long!

Ready to give this recipe a try?

Double tap if you love the idea of healthy, delicious meal prep and don't forget to share your creations with us using the hashtag #ZoodlesForTheWin. Enjoy your meal prep success with every tasty bite!

Vegetarian Salad in a Jar

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Looking for a quick, easy, and affordable meal prep solution for your lunch? Our Vegetarian Salad in a Jar recipe ticks all the boxes! Not only is it vibrant and delicious, but it's also incredibly healthy and packed with a variety of flavors and textures. Perfect for on-the-go lunches, this salad in a jar is sure to keep you satisfied and energized throughout your day.

Ingredients:

  • 3 glass jars with tight-sealing lids
  • 6 tablespoons of your favorite salad dressing (optional)
  • 3 cups lettuce, chopped
  • 1 cup steamed beets, diced
  • ⅓ cup corn (fresh, canned, or frozen and thawed)
  • 6 oz soy taco (cooked soy crumbles seasoned with taco spices)
  • 1 cup bean medley (mix of kidney beans, black beans, and chickpeas)
  • ½ cup tomatoes, diced
  • ⅓ cup avocado, diced
  • Chives for garnish (optional)
vegetarian salad in a gar recipe

Instructions:

  1. Prepare the Ingredients:
    • Begin by steaming the beets until tender, then dice them once they're cool.
    • Cook the soy taco according to package instructions, seasoning it with taco spices for that extra kick.
    • Rinse and drain the bean medley if using canned beans.
  2. Assemble the Salads:
    • Start with the dressing: Pour 2 tablespoons of salad dressing into the bottom of each jar. This step is optional but recommended as it adds a flavorful base to your salad.
    • Add the heavier, non-absorbent ingredients first to keep the salad crisp. Layer the diced steamed beets, corn, soy taco, and bean medley directly above the dressing.
    • Follow with lighter ingredients: Add the diced tomatoes and then the chopped lettuce. These lighter ingredients will stay crisp on top, away from the dressing.
    • Finish with the diced avocado and optional chives on the very top to keep them fresh and green.
  3. Seal and Store:
    • Tightly seal each jar and refrigerate. These salads can be prepared up to 4 days in advance and stay fresh as long as the lid is sealed properly.
  4. Serving:
    • When ready to eat, simply shake the jar to mix the dressing with the rest of the ingredients. Pour it into a bowl, or eat straight from the jar if you're on the go.

This Vegetarian Salad in a Jar is not only a feast for the eyes but also a nourishing, complete meal that's perfect for busy lifestyles. With layers of colorful veggies, protein-rich soy taco and beans, and your choice of dressing, it's a customizable and convenient option that proves healthy eating doesn't have to be complicated or expensive. Give this recipe a try for your next meal prep session, and enjoy delicious, hassle-free lunches all week long!

Ready to simplify your lunch routine? Try making this Vegetarian Salad in a Jar and tell us how it goes! Share your creations on social media with the hashtag #MealPrepMagic and inspire others to enjoy healthy, delicious meals every day. Happy prepping!

salad jar recipe - meal prep on fleek

Low Carb Lasagna Meal Prep

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Low Carb Lasagna Meal Prep

This lasagna is one of our favorite low carb meal prep recipes yet! We substituted fresh zucchini ribbons for traditional wheat pasta, which also makes this low carb meal prep naturally gluten-free. Between layers of delicious zucchini noodles ("zoodles") we packed a rich, lean meat sauce and three types of cheese: ricotta, parmesan, and mozzarella. Are you drooling? We're drooling. This healthy lasagna recipe is great for those on the Keto diet, or anyone looking to add more nutrients and fewer refined carbs to their meals.

Low Carb Lasagna Meal Prep

We love building low carb meal prep recipes around zucchini. It's the perfect pasta substitute, is available all year round, is super healthy, and is pretty easy to prepare, no matter how you're enjoying it. Zucchini is a great source of vision-supporting Vitamin A, immune-supporting Vitamin C, Potassium, and a nutrient that a lot of us need more of: fiber. We're loving the zucchini noodles in this low carb lasagna meal prep, but check out a few of our other favorite zoodle meal prep recipes like Zoodles with Tomato Oregano Sauce and 10 Minute Pad Thai Zoodles.

Low Carb Lasagna Meal Prep

It's easy to forget that things in a can, can be good for us. But good quality tomatoes are actually very rich in nutrients! Piggybacking on the great amount of vision-supporting Vitamin A found in zucchini noodles, tomatoes contain the antioxidants lutein and lycopene, which support the eyes by protecting the macular system against damage from free radicals. This low carb meal prep is giving a whole new meaning to eating with your eyes ? Tangy tomatoes are the perfect complement to the richness of the three added types of cheese, savory garlic and onion, and protein-rich lean beef.

This Low Carb Lasagna Meal Prep is delicious and satisfying, and pretty light on calories as lasagna goes (only 474 per serving)! It's also totally Insta-worthy. #cheesepull

Source

Low Carb Lasagna Meal Prep Ingredients:

  • 2-3 medium zucchini
  • 1 pound ground beef
  • 1 tablespoon olive oil
  • 1 onion, minced
  • 3 cloves garlic, minced
  • 1 tablespoon Italian seasoning
  • ½ - 1 ½ teaspoons sea salt* (depending on if tomato puree has added salt)
  • 1 ½ teaspoons cumin
  • 1 ½ teaspoons paprika
  • 28 ounce can crushed tomatoes (I used no salt added)
  • 1 cup ricotta cheese
  • ½ cup parmesan cheese, grated
  • 1 egg
  • ¼ cup parsley, chopped
  • 2 cups mozzarella cheese, shredded
Low Carb Lasagna Meal Prep
Low Carb Lasagna Meal Prep
Low Carb Lasagna Meal Prep
Low Carb Lasagna Meal Prep
crock-pot-low-carb-lasagna-wellplated

Low Carb Lasagna Meal Prep

This low carb beef lasagna is packed with layers of meaty sauce, 3 types of cheese, and zucchini "noodles." This healthy lasagna recipe is great for those on the Keto diet, or anyone looking to add more nutrients and fewer refined carbs to their meals.
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Prep Time: 20 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 35 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 474kcal
Author: Nick Quintero

Ingredients

  • 2-3 medium zucchini
  • 1 pound 85% ground beef can sub with anything leaner to lower calories or even ground turkey
  • 1 tbs olive oil
  • 1 medium onion minced
  • 3 cloves garlic minced
  • 1 tbs italian seasoning
  • ¼ teaspoon Sea Salt
  • 1 ½ teaspoon cumin
  • 1 ½ teaspoon paprika
  • 28 ounces crushed tomatoes no salt added
  • 1 cup ricotta can sub reduced fat to lower calories
  • ½ cup Fresh Parmesan grated
  • 1 large egg
  • ¼ cup fresh parsley
  • 2 cup Shredded Mozzarella Cheese

Instructions

  • Use a mandoline to thinly slice zucchini into long "ribbons," similar to the shape of a lasagna noodle.
  • Lay zucchini ribbons out in a single layer, and sprinkle with sea salt. Let sit for 10-15 minutes while preparing the meat sauce. Prior to using, blog the excess moisture drawn out of zucchini with paper towels.
  • Preheat oven to 425 degrees F.
  • In a skillet over medium high heat, add olive oil, minced onion and minced garlic. Saute for 3-5 minutes until the onion becomes translucent.
  • Add ground beef, and season with Italian seasoning, sea salt, cumin and paprika. Be sure to check to see whether your crushed tomatoes have added salt prior to adding sea salt to this recipe.
  • Brown beef, then add crushed tomatoes. Allow to simmer for 10-15 minutes on medium low. Taste, and adjust seasonings. The zucchini will release more moisture during baking, so it's good to simmer sauce until thick to reduce excess water.
  • Prepare ricotta mixture by adding ricotta, egg, parmesan cheese, and parsley to a bowl. Mix well.
  • In an 11x7 baking dish, add ½ cup of sauce. Add 1 layer of zucchini ribbons, and top with ⅓ of the remaining sauce.
  • Add ½ of the ricotta mixture, followed by ½ cup of mozzarella cheese.
  • Repeat another layer with zucchini noodles, meat sauce, ricotta mixture and cheese.
  • Add a 3rd layer of zucchini noodles, and top with the remaining meat sauce and mozzarella cheese.
  • Cover baking dish with foil, and bake for 30 minutes covered.
  • Remove foil from baking dish, and bake for another 20-25 minutes uncovered. This allows the cheese to become bubbly, and also helps reduce the excess moisture from the zucchini.
  • Allow to cool before slicing and adding to meal prep boxes.

Video

Notes

WW Smart Points= Green:13  Blue:12  Purple:12
__
Macros for 1 out of 6 servings:
36g Protein | 18g Carbs | 30g Fat | 4g Fiber (Net Carbs 14g) | 474 Calories
*you can lower the calories in this recipe by using a leaner ground beef or ground turkey/chicken. You can also used reduced fat ricotta and mozzarella if desired.

Nutrition

Serving: 1meal | Calories: 474kcal | Carbohydrates: 18g | Protein: 36g | Fat: 30g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Roasted Chicken and Winter Persimmons Make This Sweet & Savory Meal Prep

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Meal prep doesn't have to be just about separate components of proteins, veggies, and fruits. Why not combine flavors for a harmonious dish that satisfies all your taste buds? Our Roast Chicken & Winter Persimmons meal prep is the perfect example of blending sweet and savory into one delightful and easy meal. This recipe brings together the succulence of roast chicken with the unique sweetness of persimmons, paired with the fresh crunch of broccoli and creamy richness of avocado.

Roast Chicken and Winter Persimmons

Serves: 4

Ingredients:

  • 1 lb roast chicken breast ($8.00)
  • 2 large persimmons, sliced ($3.00)
  • 2 cups broccoli florets, steamed ($2.00)
  • 2 avocados, sliced ($3.00)

Total Prep Cost: $16.00
Price Per Meal: $4.00

Find more Meal Prep Recipes Under $4 HERE

Method:

  1. Prepare the Ingredients:
    • Begin by roasting your chicken breast until fully cooked and golden. Allow it to cool before slicing.
    • Steam the broccoli florets until they are vibrant and tender-crisp.
    • Slice the persimmons and avocados just before assembling to maintain freshness.
  2. Assemble the Meal Prep Containers:
    • Evenly divide the roast chicken slices between the four containers.
    • Add equal portions of sliced persimmons, steamed broccoli, and sliced avocados to each container.
    • Ensure the containers are sealed tightly to keep the ingredients fresh.

How to Reheat:

Reheating this meal prep is simple, but you'll want to preserve the integrity of each ingredient:

  • Chicken and Broccoli: Remove the avocado and persimmon slices and set aside. Microwave the chicken and broccoli together for about 1-2 minutes until warmed through. Be careful not to overheat as this can dry out the chicken.
  • Avocado and Persimmons: These are best enjoyed cold or at room temperature, so add them back to your dish after heating the other components.

This Roast Chicken & Winter Persimmons meal prep is a testament to the beauty of combining different flavors and textures. Whether you're in the office or on the go, this meal ensures a delicious, balanced, and satisfying lunch without the fuss of separate components. Dive into the sweet and savory world where every bite is a delightful surprise!

Ready to take your meal prep to the next level with these tantalizing flavors? Give this recipe a try, and don't forget to share your photos and experiences on social media! Tag us with #MealPrepOnFleek to show off your culinary creation. Enjoy the simplicity and deliciousness of having everything in one bite!

Mozzarella Stuffed Meatballs

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We absolutely love this recipe for mozzarella stuffed meatballs! Not only is meat and cheese a timeless classic, but its low carb content makes it 100% keto-friendly. In this recipe, we also optionally recommend using zoodles (zucchini noodles) or gluten-free pasta noodles, served with a sugar-free marinara sauce.

Keto Mozzarella Stuffed Meatball Meal Prep blog

One of our favorite parts of this mozzarella stuffed meatball meal prep recipe is that it has a very simple list of ingredients! Plus it's a total snap to make, with 25-minute meal prep and 15-minute cook time. We used 93% lean beef, but if you're a fan of the ketogenic diet, an 80/20 ratio will work just as well and add an extra butteriness to the flavor profile. NOM!

Yielding 16 zesty, delicious, mozzarella stuffed meatballs, this meal prep recipe could feed you and 3 other guests, or serve as a week's worth of lunch. You'd have 5 separate ready to go lunches packed with healthy goodness in about 30 minutes.

Keto Stuffed Meatball Meal Prep

Meatballs have a host of other benefits too -They're small, portable, great for portion control, and a favorite with the kids. These are not your average frostbitten, store-bought meatballs. They are fresh, handmade by you so you know exactly what goes in there. This zoodles and mozzarella stuffed meatballs dish can be your healthy upgrade from regular spaghetti and meatballs. Have your little helpers assist with prepping this meal and it will certainly become their favorite. You'll be surprised at how often they request this dish.

Keto Stuffed Meatball Meal Prep

The serving suggestion for these mozzarella stuffed meatballs is 3, and at only a couple of inches each in diameter, you can easily pop them into a plastic snap lid container for work, school, or dropping the kids off at the sitter! By the way, if you're as fanatical about meatballs as we are here at MPOF, do yourself a favor and check out our meal prep recipe for Keto Bacon Sausage Meatballs right here. They're guaranteed to have you and your guests saying, "OMG" with every bite.

Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep

Using zucchini in this easy, fun meal prep recipe not only makes it more filling but reduces carb content by nearly 10 times per serving, even compared to gluten-free pasta.

Fun fact - 1 serving of zoodles provides an average of 35% of your daily value of vitamin C! It also contains about 94% water so it's an excellent source of energy.

Not sure how to make zoodles? It's actually quite simple! All you need is zucchini and a small kitchen tool called a spiralizer, which takes the culinary versatility of fruits and vegetables to a whole new level! If you want to experiment with different flavors (and the options are unlimited), or just aren't keen on zucchini, we highly recommend checking out the list of our favorite spiralizer recipes here.

These stuffed meatballs provide an ultra-dense 48.9g of protein per serving portion, so that means you're sure to be satisfied in a highly nourishing way. What's better than a meal prep recipe that's nutritious and delicious? A mozzarella stuffed meatball recipe that's nutritious, delicious, and simple to make!

Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep
Keto Stuffed Meatball Meal Prep

Mozzarella Stuffed Meatballs

A meal to indulge in! Cubes of mozzarella cheese are wrapped up in a meatball and baked until browned and oozing with cheesy goodness! To keep it low carb, serve these with zoodles and a sugar-free marinara sauce.
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Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Diet: Gluten Free
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 453kcal
Author: Nick Quintero

Ingredients

  • 6 ounces mozzarella cheese cut into 16 dice sized cubes
  • 1.5 pounds ground beef we used 93% lean, but use higher fat ratio for keto such as 80/20
  • ½ cup Finely grated parmesan cheese
  • 1 large egg beaten
  • 1 tbs italian seasoning
  • 1 teaspoon Sea Salt
  • Pepper to taste

For Serving (optional)

  • zoodles 4 cups
  • gluten free pasta 2 cups
  • Marinara Sauce

Instructions

  • Preheat oven to 425.
  • Add all ingredients for meatballs, except mozzarella, to a bowl, and mix well to combine.
  • Scoop a couple tablespoons of the meatball mixture, and flatten in your hand. Add a cube of mozzarella to the center, and then press the meat around the cheese until it's completely covered.
  • Roll the meatball to a round shape, and then place on a lined baking tray
  • Repeat until all the meatball mixture is gone. We made 16 large meatballs with this recipe.
  • Bake for 15 minutes, until the meatballs have browned and the cheese has just started oozing out from the meatballs.
  • Serve on zoodles with marinara sauce.

Video

Notes

Nutrition for 1 out of 4 servings (with zoodles and marinara sauce):
48.9g Protein | 7.4g Carbs | 24.6g Fat | 1.6g Fiber | 453 Calories
Nutrition for 1 out of 4 servings (without sides):
47.6g Protein | 1.6g Carbs | 23.7g Fat| 418 Calories

Nutrition

Serving: 1meal | Calories: 453kcal | Carbohydrates: 7.4g | Protein: 48.9g | Fat: 24.6g | Fiber: 1.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Peanut Butter Cookies

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Thank you to GoodCook for sponsoring this Keto Peanut Butter Cookies post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Keto Peanut Butter Cookies

Four vegan and Keto compliant ingredients, super simple to make, and completely scrumptious - you'll love this healthier take on classic peanut butter cookies. 

Keto Peanut Butter Cookies

These keto and vegan-friendly peanut butter cookies are made with just four ingredients; peanut butter, monk fruit sweetener, a flax egg (can sub a regular egg) and pure vanilla extract.

The only thing easier than this recipe is buying all of the ingredients when you head to Target. There is no 'multi-store' shopping for these yummy cookies! You can grab all of the ingredients, plus your Good Cook meal prep containers, in one trip. 

So, really, how easy are these cookies to make? After shopping, it only requires measuring, mixing, baking, and enjoying them! These keto peanut butter cookies are the only answer you need when a craving for something sweet hits. There is no need to chill the dough in this recipe either. Since there is no flour, these cookies will automatically turn out soft in the center and slightly chewy on the outside. It's a perfect balance! 

There are also so many variations you could make! We kept things basic since we looooove a good peanut butter cookie, but feel free to add mix-in's until your heart (and tastebuds) are happy! 

Depending on your dietary goals, some options would be:

mix chocolate chips (dairy-free, if vegan)
chopped nuts
dried fruit
granola
mini peanut butter cups chopped up (if you're feeling like getting extra crazy!)

You can also swap the peanut butter for almond butter, sunflower seed butter, or cashew butter. Be mindful to read ingredient labels, especially if you are following a keto diet. You want to make sure that there are no added sugars in the nut butter. 

Tips for storing and serving

The Keto Peanut Butter Cookies will hold up nicely in the refrigerator for up to 7 days. If you are making a double batch for those days when you have a craving for a cookie; you can layer these with parchment paper in a container and freeze them. Then, you can pull one or two out and bake up whenever a craving hits. 

Of course, we used our favorite Good Cook meal prep snack container for prepping these for the week. We opted to pair them with sliced apples (not keto friendly), but some cheese and pepperoni would make an excellent salty and sweet (keto friendly) combination too. The cookies will be placed in one of the ½ cup serving sides, and the other ½ cup side would be ¼ cup cheese, plus ¼ cup pepperoni. A half cup of fresh berries is an excellent pairing, too. 

Meal Prep Containers at Target


If you haven't grab your containers yet, they are now available at Target stores nationwide. Or, if you want to do what we like to often do and shop online, you can grab them at Target.com! 

Keto Peanut Butter Cookies Ingredients: 

  • 1 C. Peanut Butter (salted; if using unsalted add ¼ tsp. Pink Himalayan Salt)
  • ½ C. Monk Fruit Extract Sweetener (or sweetener of choice)
  • 1 Flax Egg (1 Tbsp. Ground Flax + 3 Tbsp. Water - let thicken ~3 mins.)
  • 1 tsp. Pure Vanilla Extract

Optional (but not Keto compliant):

  • 1 Tbsp. Maca Powder
  • side of Sliced Apples (half apple per serving)
  • 2 Tbsp. Mini Dark Chocolate Chips
  • sub regular egg for flax egg, if desired
Keto Peanut Butter Cookies
Keto Peanut Butter Cookies
Keto Peanut Butter Cookies

And if you like this recipe, you're going to love these peanut butter chocolate bars!!

Keto Peanut Butter Cookies

Keto Peanut Butter Cookies

Four vegan and Keto compliant ingredients, super simple to make, and completely scrumptious - you'll love this healthier take on classic peanut butter cookies!!
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Dessert, Snack
Cuisine: American
Diet: Gluten Free, Vegetarian
Keyword: keto, Meal Prep
Servings: 8 servings
Calories: 244kcal
Author: Nick Quintero

Ingredients

  • 1 cup peanut butter salted
  • ½ cup monk fruit extract sweetener or sweetener of choice
  • 1 tbs ground flax + 3 tbs water to make a flax eg
  • 1 teaspoon pure vanilla extract

Optional

  • 1 tablespoon maca powder
  • apple slices
  • Chocolate chips

Instructions

  • Preheat oven to 325℉ and line a sheet pan with parchment paper (set aside).
  • In a medium mixing bowl, stir all ingredients together until well-combined and cookie dough forms.
  • Scoop out one tablespoon's worth of cookie dough and roll into a ball shape. Place cookie dough balls onto a baking sheet, spread about two inches apart.
  • Using a fork, gently flatten each cookie dough ball, forming a cross hatch design.
  • Bake for ten to fifteen minutes, or until lightly golden.
  • Remove from oven and let cool (still on the pan) for five minutes. Note: cookies will be quite fragile until they have properly cooled/set up.
  • Serve, store, and enjoy!

Video

Notes

Nutrition for 1 out of 8 servings (1 serving = 2 cookies and do not include optional sides)
8.2g Protein | 16.4g Fat | 19.3g Carbs | 12g Sugar Alcohols | Net Carbs 7.3g | Calories 244

Nutrition

Serving: 2cookies | Calories: 244kcal | Carbohydrates: 19.3g | Protein: 8.2g | Fat: 16.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Peanut Butter Cookies

Southwestern Meal Prep Recipe

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Ready to add some zest to your meal prep routine? This Southwestern Steak Salad combines bold flavors with fresh, nutritious ingredients, making it the perfect lunch to shake up your weekly menu. With juicy steak, creamy avocado, and a kick of Cholula hot sauce, this recipe is not just delicious-it's a vibrant midday pick-me-up that's easy to prepare and packed with protein.

meal prep recipe - southwestern flavor

Ingredients:

  • 6 oz. steak, preferably flank or sirloin
  • ½ an avocado, sliced
  • 1 cup cherry tomatoes, halved
  • 1 cup roasted corn (fresh or frozen)
  • 2 cups lettuce, chopped (romaine or iceberg for crunch)
  • 1 tbsp. Cholula Hot Sauce
  • 1 tbsp. Ranch dressing
  • Salt and pepper to taste
  • Olive oil

Instructions:

  1. Prepare the Steak:
    • Season the steak generously with salt and pepper.
    • Heat a tablespoon of olive oil in a skillet over medium-high heat. Once hot, add the steak to the pan.
    • Cook for about 3-5 minutes per side for medium-rare, depending on thickness, or until it reaches your desired doneness.
    • Remove from heat and let it rest for 5 minutes before slicing into thin strips.
  2. Roast the Corn:
    • If using fresh corn, shuck the ears and slice off the kernels. For frozen, thaw first.
    • Spread the corn in a single layer on a baking sheet, drizzle with a little olive oil, and roast in a preheated oven at 400°F for 10-15 minutes or until lightly caramelized.
  3. Assemble the Salad:
    • In a large mixing bowl, combine the chopped lettuce, halved cherry tomatoes, roasted corn, and sliced avocado.
    • Add the sliced steak to the salad.
    • Drizzle Cholula Hot Sauce and Ranch dressing over the top and toss gently to combine everything evenly.
  4. Meal Prep Storage:
    • Divide the salad into meal prep containers. If you prefer your lettuce crisp, consider placing the dressing in a separate small container to add just before eating.
    • Store in the refrigerator for up to 3 days.

Recipe Notes: This Southwestern Steak Salad is as versatile as it is delicious. Feel free to swap out vegetables based on what's in season or your personal preferences. Bell peppers, black beans, or sliced jalapeños make great additions for even more of a Southwestern flair.

This Southwestern Steak Salad recipe is the perfect way to liven up your meal prep routine with minimal effort. It's packed with flavors and nutrients that will keep you fueled and satisfied throughout your busy week. Whether you're at work or on the go, this salad is sure to delight with every bite. So, why wait? Prep this vibrant dish today and enjoy a week's worth of tasty, healthy lunches!

Tried this recipe? Share your creations with us on social media using the hashtag #mealpreponfleek! We love seeing how you make these recipes your own. Happy prepping!

Cauliflower Mash Breakfast Bowls

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This Paleo bowl uses mashed cauliflower instead of potatoes for a Vitamin-C and fiber-rich breakfast. Topped with crisp smoky bacon, mushrooms, watercress, and a jammy egg, this bowl is the perfect vitamin-packed start to the day.  

Cauliflower Mash Breakfast Bowls

Cauliflower is the star of the show here. Or maybe it's the soft-boiled eggs. Wait, no, it's the bacon. Maybe it's all of those ingredients? Combined together, they make for an AIP (autoimmune protocol) friendly meal you can count on in the form of cauliflower mash breakfast bowls.

The beauty of cauliflower is that it's kind of a blank slate. And so that means you can ask it to act like potatoes, which means you can do a whole lot with it, in terms of flavor. In this case, we're putting it to use for a breakfast bowl, but no one will think twice or judge you if you eat this for lunch. Heck, you can even have it for dinner, because we all know breakfast for dinner is always a winner.

How to Make Cauliflower Mash Breakfast Bowls

Earthy mushrooms combined with savory-salty bacon and the zip of some watercress make for a really interesting flavor combination. The cauliflower is boiled until soft, and then mashed with some almond milk and ghee, which gives it a nutty and buttery taste. (Yum!) The bacon and mushrooms are cooked in a separate skillet, which you can do while the cauliflower boils.

Substitutions and Alterations

We imagine a world in which you might not want to make soft-boiled eggs, and that's ok. They're very good with this dish because the yolk gets a little gooey and you can swirl it all in with the cauliflower mash. But go ahead and swap it for hard-boiled eggs, if you already meal prep those for the week. It'll save you some time. Your only loss is that gooey yolk action.

Don't like the peppery bite of watercress? That's totally cool. Use something else, like baby spinach or kale. Sometimes, even arugula is less peppery than watercress, and sometimes watercress can be hard to find.

The recipe calls for white button mushrooms which are arguably the easiest to find in the grocery store. But really, any kind of mushroom works well here, so feel free to use your favorite. They add a welcome earthiness to these cauliflower mash breakfast bowls.

If you're following a strict AIP protocol, you might want to use coconut or tigernut milk instead of almond milk. However, if you know you're nonreactive to almond milk, feel free to use it.

If you don't have the Paleo Powder Pink seasoning (but you should try to get it, it's great), it's a combination of Himalayan pink salt, chili powder, garlic powder, black pepper, onion powder, white pepper, cumin, and cayenne pepper. Feel free to experiment with these seasonings and peppers on your own. It's good on so many things, including eggs, chicken, pork, and any kind of beef, really. (We'd even sprinkle it on popcorn, but only if that's part of your diet.)

(Can't let go of mashed potatoes? That's ok, we feel you. Try this classic meal of Instant Pot Roast with Mashed Potatoes.)

Cauliflower Mash Breakfast Bowls

READ MORE: 10 Healthy Alternatives to Mashed Potatoes!

Cauliflower Mash Breakfast Bowls Ingredients: 

  • 6 cups cauliflower florets 
  • ½ cup unsweetened almond milk  
  • 1 tbsp. butter or ghee  
  • 1 ½ tsp. Paleo Powder Pink All Purpose Seasoning 
  • 4 strips bacon, cut into 1-inch pieces  
  • 5 oz. sliced white button mushrooms  
  • 4 eggs, soft boiled  
  • 4 cups watercress  
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls

Cauliflower Mash Breakfast Bowl

This Paleo bowl uses mashed cauliflower instead of potatoes for a Vitamin-C and fiber-rich breakfast. Topped with crisp smoky bacon, mushrooms, watercress, and a jammy egg, this bowl is the perfect vitamin-packed start to the day.
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Prep Time: 10 minutes
Cook Time: 23 minutes
Total Time: 33 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: breakfast, brunch, eggs, gluten free, keto, low calorie, low carb, paleo, whole30
Servings: 4 meals
Calories: 202kcal
Author: Nick Quintero

Ingredients

  • 6 cups cauliflower florets
  • ½ cup unsweetened almond milk
  • 1 tablespoon butter or ghee
  • 1 ½ teaspoon Paleo Powder Pink All Purpose Seasoning
  • 4 strips bacon cut into 1 inch pieces
  • 5 oz. sliced white button mushrooms
  • 4 large eggs soft boiled
  • 4 cups watercress

Instructions

  • Bring to a boil a large pot of water over medium-high heat.
  • Add cauliflower and boil for 10 minutes or until soft.
    Cauliflower Mash Breakfast Bowls
  • Drain cauliflower and return to the pot with almond milk, butter or ghee, and Paleo Powder. Mash with a potato masher until mostly smooth.
    Cauliflower Mash Breakfast Bowls
  • Heat a separate medium skillet over medium heat and add bacon. Cook for 6-7 minutes, stirring occasionally.
  • Add mushrooms and continue to cook 6 minutes longer until tender but not completely soft.
  • Divide watercress among the smaller compartments of 4 MPOF teal containers.
  • Add cauliflower mash, mushrooms, a soft-boiled egg, and watercress to the larger compartments.
  • Stir watercress into cauliflower mash before enjoying, along with some of the egg yolk, if desired.
    Cauliflower Mash Breakfast Bowls

Video

Nutrition

Serving: 1meal | Calories: 202kcal | Carbohydrates: 8g | Protein: 13g | Fat: 13g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Four Ingredient Pineapple Thai Turkey Meatball Meal Prep

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Who says meal prep has to be mundane? Spice up your lunch routine with our Pineapple Thai Turkey Meatball Meal Prep. With just four ingredients, this recipe packs a flavorful punch that will make your midday meal something to look forward to. This meal prep is not only easy and affordable but also brimming with the exotic flavors of Thailand. Ready to dive in? Let's get cooking!

IMG_2517

Serves: 4

Ingredients:

  • 1 batch Thai Turkey Meatballs with Pineapple
  • 4 large sweet potatoes
  • Coconut oil for baking
  • Optional: Fresh cilantro or basil for garnish

Method:

  1. Prep the Sweet Potatoes:
    • Preheat your oven to 425 degrees F.
    • Wash and peel the sweet potatoes. For a fun twist, spiralize them into noodles, or simply slice them into thin rounds or wedges.
    • Toss the sweet potatoes in coconut oil until they are well-coated. Spread them on a baking sheet in a single layer.
    • Bake in the preheated oven for about 25-30 minutes, or until fork-tender and slightly crispy on the edges.
  2. Prepare the Meatballs:
    • While the sweet potatoes are baking, prepare your Thai Turkey Meatballs according to your favorite recipe. Incorporate pineapple into the mix for a sweet and tangy flavor that complements the spices beautifully.
  3. Assemble the Meal Prep Containers:
    • Once both the meatballs and sweet potatoes are cooked, let them cool slightly.
    • Evenly divide the sweet potatoes and meatballs between four meal prep containers. If you like, garnish with fresh cilantro or basil to add a fresh, herbal note to your meal.
  4. Storage and Serving:
    • Seal the containers and store them in the refrigerator. Enjoy your meals within 4 days to ensure freshness.
    • When ready to eat, simply reheat in the microwave until warmed through.

This Pineapple Thai Turkey Meatball Meal Prep proves that your lunch doesn't have to be boring or time-consuming. With minimal ingredients and effort, you can enjoy a meal that's both nutritious and bursting with flavor. Perfect for busy professionals, this meal prep solution is cost-effective, healthy, and delightfully different. Say goodbye to dull lunches and hello to a taste of Thailand!

Eager for more delicious and simple meal prep ideas? Click here for more Lunch Meal Prep Inspiration. And don't forget to share your meal prep creations with us on social media! Tag us and use the hashtag #MealPrepOnFleek to show off your culinary creations. Happy prepping!

Simple Fruit Salsa Salmon Meal Prep

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Embark on a culinary adventure that meets your Whole30 or any clean eating goals with our Simple Fruit Salsa Salmon Meal Prep. This recipe combines the rich flavors of chili-rubbed salmon with the sweet zest of kiwi salsa, accompanied by steamed asparagus and baked sweet potatoes. Not only is this meal prep delicious, but it also promises to keep you satisfied and curb those sweet cravings!

Simple Fruit Salsa Salmon Meal Prep

Ingredients for 4 Servings:

  • Salmon:
    • 4 portions of Salmon
  • Kiwi Salsa:
    • 4 kiwis, peeled and diced
    • 4 strawberries, peeled and diced
    • Optional: 1 small red onion, finely chopped
    • Optional: Fresh cilantro, chopped to taste
    • Optional: Juice of 1 lime
  • Vegetables:
    • 1 lb fresh asparagus
    • 4 medium sweet potatoes

Method:

  1. Prep the Veggies:
    • Preheat your oven to 400 degrees F.
    • Wash the sweet potatoes and prick them with a fork before placing them in the oven. Bake for about 45 minutes, or until they are tender and fully cooked.
    • While the sweet potatoes are baking, wash the asparagus and steam them until they are tender yet crisp, about 3-5 minutes.
  2. Prepare the Salmon:
    • While the vegetables are cooking, prepare your chili-rubbed salmon according to your favorite recipe. Ensure each fillet is evenly coated with the rub for maximum flavor.
    • Cook the salmon in a preheated oven or on the grill until the fish flakes easily with a fork, about 10-15 minutes depending on thickness.
  3. Make the Kiwi Salsa:
    • Dice fresh kiwis and mix with any additional desired salsa ingredients like strawberry, onions, cilantro, and lime juice. The kiwi salsa should be tangy yet sweet, complementing the spicy rub on the salmon.
  4. Assemble the Meal Prep Containers:
    • Once all components are cooked, begin assembling your meal prep containers. Place a baked sweet potato and a portion of steamed asparagus in each container.
    • Add one portion of the cooked chili-rubbed salmon.
    • Top the salmon with a generous helping of kiwi salsa.
  5. Storage:
    • Seal the containers tightly and store them in the refrigerator. For best results, enjoy your meal prep within 4 days.

This Simple Fruit Salsa Salmon Meal Prep is not just a treat for your taste buds but also a boon for your health. Perfect for anyone following the Whole30 program, or simply looking to add more wholesome meals to their diet, this meal prep is a perfect blend of protein, healthy fats, and essential nutrients. Easy to prepare and cost-effective, it ensures you have a ready-to-go, delicious meal for busy days without compromising on flavor or nutrition.

Ready to simplify your meal prep without sacrificing flavor? Give this Simple Fruit Salsa Salmon Meal Prep a try this week and share your experience! We'd love to see how you make this meal your own, so don't forget to tag your culinary creations with #MealPrepOnFleek on social media. Happy prepping!

Apricot Sesame Chicken & Shrimp

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Chinese takeout is a beloved treat, but the cost can quickly add up. Next time the craving hits, try making your own sweet and sour chicken and shrimp at home. Not only will it be kinder to your wallet, but you'll also enjoy double the protein to keep you satisfied. With just a few ingredients and one pan, this recipe is so simple, you'll have no excuses not to whip it up!

Chinese takeout has been my saving grace on more occasions than one, but that shit gets expensive. Next time, whip up some sweet and sour chicken and shrimp, for the sake of double the protein, and both your wallet and stomach will thank you. All it takes is a few ingredients and only one pan so you don't really have an excuse.

Apricot Sesame Chicken & Shrimp recipe

Ingredients:

  • 1 lb shrimp, peeled and deveined
  • 1 lb chicken breast, cubed
  • ⅔ cup apricot preserves
  • 3-4 teaspoon liquid aminos
  • Garlic powder, to taste
  • Onion powder, to taste
  • 4 teaspoon sesame seeds
  • 2 cups broccoli, steamed
  • 3-5 cups brown rice, cooked (or substitute with cauliflower rice for a low-carb option)

This Apricot Sesame Chicken & Shrimp recipe brings the flavors of your favorite takeout right to your kitchen, without the extra cost or calories. It's a perfect dish to prepare ahead of time for a week of satisfying lunches or quick dinners. Both your stomach and your wallet will thank you for this delicious and economical choice.

Ready to ditch the takeout menus and start cooking? Give this recipe a try and share your culinary creation on social media. Tag us in your posts and let us know how this homemade twist on takeout favorites turned out for you!

meal prep video recipe

Apricot Sesame Chicken & Shrimp

Sweet, savory and better than any take out dish! This simple Apricot Sesame Shrimp and Chicken meal prep is a great way to switch up the regual routine! Plus, it's made with only a few ingredients (and not a lot of sodium!) I hope you enjoy
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Shrimp
Servings: 4 servings
Calories: 621.61kcal
Author: Nick Quintero

Ingredients

  • 1 lbs Shrimp
  • 1 lbs Chicken Breast cubed
  • ⅔ cup Apricot Preserves
  • 3-4 teaspoon Liquid Aminos or soy sauce
  • Garlic and Onion Powder to taste
  • 4 teaspoon Sesame Seeds
  • 2 cups Broccoli steamed
  • 3-5 cups Brown Rice to serve

Instructions

  • Add chicken to a non stick skillet and seasoned with garlic powder and onion powder
  • Cook until golden on the outside and cooked through
  • Add in drained and rinsed shrimp
  • Mix in apricot preserves, liquid aminos and 2 tbs water
  • Cook until sauce begins to thicken and shrimp/chicken are coated
  • Toss with sesame seeds
  • Evenly divide between meal prep containers
  • Serve over brown rice or caulirice with steam broccoli

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Nutrition

Serving: 1meal | Calories: 621.61kcal | Carbohydrates: 77.5g | Protein: 56.48g | Fat: 8.19g | Saturated Fat: 1.52g | Cholesterol: 358.34mg | Sodium: 1272.61mg | Potassium: 918.03mg | Fiber: 4.65g | Sugar: 1.79g | Vitamin A: 317.48IU | Vitamin C: 46.59mg | Calcium: 242.33mg | Iron: 5.17mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Broccoli Rice Red Pepper Egg Muffins

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Prep these broccoli rice red pepper egg muffins ahead for a lean and green breakfast. These Paleo-friendly healthy breakfast muffins sneak in lots of veggies!

Broccoli Rice Red Pepper Egg Muffins

One of our favorite things is sharing delicious and tasty recipes with you. Especially breakfast recipes because they are our favorite! They're also where we can make the biggest impact on changing your diet with just a minimal amount of effort. And these broccoli rice red pepper egg muffins are simply made; They're basically healthy breakfast muffins.

Most people will skip breakfast because they are too rushed in the morning. But when you are prepared with recipes like this one, or any of our other favorite egg muffin recipes, you will be set up for success every morning-or for as long as this recipe lasts!

What's fun about this recipe is that it takes the concept of healthy breakfast muffins and turns it upside down by making it a savory breakfast muffin. They bake in a muffin tin, which makes for easy clean-up, too.

Eggs vs. egg whites

This recipe uses both whole eggs and egg whites. They're both full of protein, but the whites are almost a completely pure source of protein without any carbohydrates or fat. Additionally, egg whites add some structure to these healthy breakfast muffins.

What kind of diet are these healthy breakfast muffins good for?

This particular recipe works well for many different diets, including low-carb, Paleo, Whole30, gluten-free, and 21-day sugar detox plans. Pair the muffins with your favorite sides (hash browns or even a side salad work great) to help meet your personal macronutrient goals.

Recipe variations

These egg muffins can be customized according to your preferences.

  • Use another kind of nondairy milk if you don't have coconut milk.
  • Swap green, yellow, or orange bell pepper instead.
  • Add a ½ teaspoon of onion powder along with the garlic powder.
  • Add ¼ cup of halved cherry or grape tomatoes.
  • Stir in 1 cup of chopped spinach, kale, or Swiss chard.
  • Fold in 1 cup of crumbled cooked sausage, ground beef, or chorizo for more protein.
  • Opt for riced cauliflower instead of broccoli rice, or use brown rice or quinoa if you are not following a low-carb diet.

Storage tips for broccoli rice red pepper egg muffins

These egg muffins will keep well in the refrigerator for up to 4 days if wrapped well so they don't dry out. Gently reheat them in the microwave if you'd like, but a medium oven (about 350 F) or toaster oven for 5 to 10 minutes makes for a better-tasting egg muffin.

You can also freeze them, too. Wrap them individually in aluminum foil and transfer to a zip-close plastic freezer bag. Remove these broccoli rice red pepper egg muffins from the freezer and reheat directly in a preheated 350 F oven. Or defrost them overnight in the fridge, as needed, and reheat as directed.

Bonus: These little bite-sized breakfast muffins will cost you just cents a piece to make!

Read More: Amp up the nutrition even more with this High Protein Breakfast Egg Muffin Meal Prep.

Broccoli Rice Red Pepper Egg Muffins Ingredients:

  • 4 large eggs
  • 4 large egg whites
  • 1 tbsp. unsweetened coconut milk
  • ½ cup broccoli, riced
  • ¼ cup roasted red pepper, diced
  • ½ teaspoon garlic powder
  • salt & pepper to taste
Broccoli Rice Red Pepper Egg Muffins
Broccoli Rice Red Pepper Egg Muffins

Broccoli Rice Red Pepper Egg Muffins

Prep these egg muffins ahead of time, and make breakfast lean and green. This Paleo-friendly egg muffin is great for sneaking in more veggies!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: Egg, Meal Prep
Servings: 8 servings
Calories: 43kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 4 large egg whites
  • 1 tbsp. unsweetened coconut milk
  • ½ cup broccoli riced
  • ½ cup roasted red pepper diced
  • ½ tsp garlic powder
  • Salt & black pepper to taste

Instructions

  • Preheat oven to 325 F. Spray a muffin tin with cooking spray or lightly greasing with coconut oil.
  • In a large bowl, whisk together the eggs, egg whites, milk, garlic powder, salt and pepper.
  • Add the riced broccoli and roasted red pepper.
  • Transfer the mixture to the muffin tin, dividing evenly among 8 cavities.
  • Bake at 325 F for 20-22 minutes until eggs are set and firm in the center.
  • Remove from the oven and carefully remove the egg muffins with a small spatula. Transfer to a wire rack to cool completely.
  • Eat immediately, or store in the refrigerator up to 4 days.

Notes

Nutrition Per Muffin:
3g Protein, 3g Fat, 1g Carbs
WW Smart Points= Green:1  Blue:0  Purple:0

Nutrition

Serving: 1cup | Calories: 43kcal | Carbohydrates: 1g | Protein: 3g | Fat: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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