Meal Prep Menu: Week 33 (Plant-Based)
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:
- Double Chocolate Donuts
- General Tsao's Cauliflower Bowls
- Roasted Mediterranean Veggies & Gnocchi
- Grilled Halloumi & Watermelon Salad
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:
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]!
- Double Chocolate Donuts
- The coconut sugar can be swapped for brown sugar.
- The milk can be swapped with milk of choice.
- Almond butter can be swapped with nut or seed butter of choice.
- The toppings are optional.
- General Tsao's Cauliflower Bowls
- If you'd like, the cauliflower can be swapped with diced chicken.
- Roasted Mediterranean Veggies & Gnocchi
- To make this vegan, swap the cauliflower gnocchi with a vegan gnocchi or pasta alternative.
- You can use any combination of veggies that you'd like.
- Any chicken, beef, tofu, etc., can be added to this.
- Grilled Halloumi & Watermelon Salad
- To make this vegan, use vegan cheese that holds up to grilling or dice into cubes.
- Watermelon can be swapped for berries, melon, cherries, etc.
How to alter the macros*:
- Double Chocolate Donuts
- Serve with eggs, cottage cheese, Greek yogurt, plus fruit to make this a full meal. Alternatively, you can have 2 donuts with a side of yogurt or cottage cheese. This will increase the protein and carbs while keeping the fat moderate.
- General Tsao's Cauliflower Bowls
- To increase the protein, swap the cauliflower for diced chicken.
- To increase the fat, finish off with additional sesame oil and sesame seeds.
- Roasted Mediterranean Veggies & Gnocchi
- I'd suggest either having 2 servings to make a full meal or adding in chicken, tofu, etc., to increase the protein and calories.
- You can also increase the fat by using additional olive oil, adding a pesto sauce, or another sauce of choice. Of course, cheese would also taste great.
- To increase the carbs, swap the cauliflower gnocchi for regular gnocchi or pasta.
- Grilled Halloumi & Watermelon Salad
- To decrease the fat, leave off the avocado or olive oil.
*Please note that any changes to ingredients will alter the macros on each recipe.
Meal Prep Menu: Week 32 (Keto)
Meal Prep Menu: Week 31 (Whole30)
Meal Prep Menu: Week 30 (Whole30)
Meal Prep Menu: Week 29
Meal Prep Menu: Week 28 (Keto)
Meal Prep Menu: Week 27
Tempeh Burrito Bowls
Thank you to GoodCook® for sponsoring this Tempeh Burrito Bowls Recipes post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
Skip takeout and make this easy vegan burrito bowl complete with tangy cilantro-lime rice. Crumbled tempeh takes on the texture of ground meat and gets seasoned up with Mexican spices for a protein-rich meal.
What's your "why?" Why do you meal prep? What about meal prep makes your life better? For us, it's saving money, keeping our portions in check, and feeding our bodies delicious, nutrient-dense foods. These Tempeh Burrito Bowls are a shining example of all of those things!
Yes, don't get us wrong, we love us some takeout, but our wallets, not so much! That's why we look to homemade takeout remix recipes like these burrito bowls! For less than one takeout meal, we can have four days worth of meals that will nourish our minds and bodies! Plus, when we divide the ingredients into our portion-controlled meal prep containers, we know that we are getting the right balance of protein, carbs, and healthy fats (plus veggies!) in our meals!
The red, three-compartment meal prep containers are one of our go-to containers because they are labeled with the specific foods groups:
- 1 cup for grains
- 1 cup for protein
- 2 cups for veggies/fruits
This takes meal prepping a step further by removing all the guesswork out of creating a balanced meal. On top of that, who doesn't need a little pick-me-up during the middle or end of the day? There is just something about that red color that makes our eyes open a little wider, or is it the food inside? Probably both. 😉
Ok, back to the food! So, we went with a vegan spin on these burrito bowls! We are trying to eat more plant-based meals and less meat, and these tempeh burrito bowls are such an easy way to do that! The only swap you need to make from a regular burrito bowl is using tempeh in place of ground chicken or beef. But, if you just love your chicken or beef, use it! There is no right or wrong way to make a meal prep that works for you!
We made every ingredient from scratch here, but you can use a store-bought salsa in place of the corn and black bean salsa below to save some time! Another time-saving hack, although not as cost-effective, would be to buy pre-riced cauliflower. If you do this, please make sure it isn't frozen. It should come from the fresh produce section at your grocery store. The frozen version will leave you with extra soggy cauli-rice that won't taste good by day four.
We kept the burrito bowls pretty simple, but feel free to finish yours off with sliced avocado, sour cream, shredded cheese (use vegan, if needed), queso fresco, etc.! We are here to provide an easy and delicious recipe but always encourage you to do what works for you!
If you're bored with all our food talk and just wanna know where you can grab those awesome containers, head here! You will get 10 in your pack, which is enough for two people or two meals per day for one!
Tempeh Burrito Bowls Ingredients:
For Taco Tempeh
- 1 lb. tempeh, crumbled into small pieces
- 1 tablespoon olive oil
- 2 tablespoon tomato paste
- ¼ cup water
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon dried oregano
- ½ teaspoon salt
- 1 tablespoon olive oil
- 6 cups riced cauliflower
- ¼ cup lime juice
- ¼ cup finely chopped cilantro
- ½ teaspoon salt
For Fire Roasted Corn and Black Bean Salsa
- 1 cup chopped tomatoes
- 1 cup drained black beans
- 1 cup fire-roasted corn, thawed
- ⅓ cup chopped red onion
- 2 tablespoon chopped cilantro
- 1 tablespoon minced jalapeno
- ¼ teaspoon sea salt
For Serving
Servings: 4 meals
Calories: 450kcal
Ingredients
For Taco Tempeh
- 1 lb. tempeh crumbled into small pieces
- 1 tablespoon olive oil
- 2 tablespoon tomato paste
- ¼ cup water
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon dried oregano
- ½ teaspoon salt
For Cilantro Lime Rice
- 1 tablespoon olive oil
- 6 cups riced cauliflower
- ¼ cup lime juice
- ¼ cup finely chopped cilantro
- ½ teaspoon salt
For Fire Roasted Corn and Black Bean Salsa
- 1 cup chopped tomatoes
- 1 cup drained black beans
- 1 cup fire roasted corn thawed
- ⅓ cup chopped red onion
- 2 tablespoon chopped cilantro
- 1 tablespoon minced jalapeno
- ¼ teaspoon sea salt
Instructions
- Stir together ingredients for salsa in a small bowl. Refrigerate while preparing other ingredients.
- Heat olive oil over medium heat in a large skillet. Add cauliflower and sauté for 3 minutes. Stir in lime juice, cilantro and salt. Cook for 2-3 minutes longer. Divide cauliflower rice between large compartments of 4 Three Compartment Good Cook meal prep containers.
- Wipe skillet clean and return to stovetop over medium heat. Add 1 tablespoon of oil. Add tempeh crumbles and heat for 2 minutes. Stir in tomato paste, water, cumin, chili powder, oregano and salt. Cook for 4-5 minutes. Divide tempeh taco meat and salsa between remaining 2 small compartments of containers.
Nutrition
Calories: 450kcal | Carbohydrates: 43g | Protein: 30g | Fat: 21g | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: Week 26
How To Eat Healthy in College: 25 Items For Your Dorm
For the first time in your life, you're on your own, making decisions about what you should and shouldn't eat. You're surrounded by salty snacks and sweets, you're almost always in a rush, and controlling what you consume without a kitchen at your disposal can be majorly challenging. But college is also the place where you can start establishing good eating patterns that will last a lifetime (and where you can break the bad ones, too!).
Whether it’s grabbing something quick between classes or snacking while staying up late to study, here are some staples and snacks for healthy dorm chefs.
The top 25 food items every college student should have to Eat Healthy in College
5. Granola
7. Eggs - because you could crack them on top of anything!
8. Protein Bars
12. Sliced Turkey
13. String Cheese
Cooks up in the microwave in just 90 seconds!
17. Hummus
18. Popcorn
19. Nuts
20. Dried Fruit
21. Dark Chocolate - helps with endurance and energy
22. Canned Tuna
24. This Tomatillo Salsa
25. Milk
17 Meal Prep Ingredients You Don't Need to Reheat
Let's be real... sometimes a hot meal is just out of the question. Road trips, late night work shifts, nasty office microwaves, or whatever else comes up in life, you're eating a cold meal.
If your office microwave is not an option, you eat on the road or totally spaced on paying your electrical bill; there are still plenty of healthy and delicious meals that you can enjoy during the week! No re-heating required! Here are 17 of the most popular meal prep ingredients that you don't need to reheat, and why they are better than curly fries and cheeseburgers.
Fats
Including healthy fats into your meals is key to help keep your energy levels up, your mood happy and your digestion on point!
1. Eggs
Meal-Prep Tip: Eggs are an inexpensive option when trying to put breakfast together. They offer both protein and fat for a double bang for your buck! Once eggs have been cooked, they do not need to be reheated! From egg salads to quiche you can use them in a variety of ways! Make sure to prep extra hard-boiled eggs for a quick afternoon snack!
Recipe Idea: Use them in this Low Carb Sundried Tomato Egg Cup Recipe for a quick on-the-go breakfast idea!
2. Almond Butter
Meal-Prep Tip: Almond butter is a nutritional powerhouse with a wide range of nutrients it provides. Like eggs, almond butter is also an excellent source of heart-healthy fats and protein. For less than $7.00 you can grab a jar of almond butter and create recipes ranging from almond butter & jelly sandwiches to Superfoods Almond Butter Bars! It is one of the lowest maintenance prep foods around and meant to eat cold!
Recipe Idea: Use your favorite almond butter in these Protein Packed Almond Butter Cups for a sweet and healthy afternoon pick-me-up!
Carbohydrates
Including carbohydrates in your diet is key to keeping you energized as they are one of the main sources of energy for our bodies. Carbohydrates can be made into a variety of recipes and are great because they can be prepped in large batches!
3. Oatmeal
Meal Prep Tip: Oatmeal is incredibly cost-effective and nutritionally dense with the healthy carbohydrates and fiber it provides. From overnight oats in a jar to whole grain savory oat bread, oats can be used in a multitude of meals that do not need to be reheated!
Recipe Idea: Use oatmeal in these Healthy Oatmeal Muffins and sweeten it up with your favorite fruit topping
4. Quinoa
Meal Prep Tip: Quinoa is one of the most protein-rich carbohydrate sources! Like oats, quinoa can also be batch prepped for lots of easy meals! From sweet cinnamon maple breakfast bowls to cucumber quinoa salads, quinoa runs the spectrum in the ways you can use it - no re-heating required! Use extra quinoa to round out a weeknight meal after your workout!
Recipe Idea: Use quinoa is this creative Baked Quinoa and Spinach Breakfast Bite Recipe!
5. Pasta
Meal-Prep Tip: Who doesn't love a big hearty bowl of pasta? Pasta is one of those ingredients that are cheap, quick to cook and easy to batch prep. From pesto, pasta & grilled chicken salads to taco pasta salad the flavor profiles for lunches that do not need to be reheated are endless with this carbohydrate!
Food Fact: Dr. Denise Robertson, a senior nutrition scientist from the University of Surrey in England believes if you cook and cool pasta down, the body will begin to treat it more like a fiber than a starch. It does this by creating a smaller sugar rise and feeding the good gut bacteria. Eating cold pasta will also lead to less absorption of calories. (MedicalDaily)
Recipe Idea: Try out whole grain pasta in this Chicken BLT Pasta Salad!
6. Sweet Potato
Meal-Prep Tip: Not only are sweet potatoes healthy, but like our other carbohydrate sources they are cheap, easy to prep and give your meals a hint of sweetness! Enjoy sweet potatoes stuffed with all of your favorites like eggs and cooked chicken for breakfast, lunch, dinner or even snack!
Recipe Idea: Use them in this super nutrient dense Southwester Stuffed Sweet Potato!
7. Lentils
Meal-Prep Tip: Lentils are low in cost but very high in nutritional bang for your buck providing both fibrous carbohydrates and protein! Cook up a huge batch of lentils and create a filling hummus to use on eggs, in salads or over chicken! They are one of the best options for lunches that don't need to be reheated!
Recipe Idea: Give lentils a try in this Avocado & Lentil Salad recipe!
8. Chickpeas
Meal-Prep Tip: Chickpeas, also known as Garbanzo beans add both texture and carbohydrates to your meals. You can enjoy chickpeas in salads, roasted with sweet or savory spices for a snack or even in brownies! They are a cheap yet healthy food that never needs to be cooked. You can eat them as soon as you open the package!
Recipe Idea: Give them a try in this plant-based Moroccan Farro Grain Bowl!
Protein
We all work hard in the gym, so ensuring that we get enough protein is key to our muscle growth, tissue repair and the growth of our skin and nails. Include a variety of different protein sources in your meals each week to keep your taste buds happy!
9. Tofu
Meal-Prep Tip: Tofu is an excellent source of vegetarian and vegan-friendly protein containing all eight of the essential amino acids. It can be enjoyed heat free from the moment it is opened! From a healthy chocolate pudding to crispy maple and soy tofu sandwiches, tofu is an excellent meal prep choice!
Recipe Idea: Enjoy this cold Banh Mi Sticky Tofu Noodle Bowl for a colorful and nutrient-packed lunch!
10. Greek Yogurt
Meal-Prep Tip: Greek yogurt is an excellent meal prep option when looking for items that require no cooking and are high in protein. From yogurt parfaits to Greek yogurt marinades for chicken, this cost-effective food is a must for meal prep!
Recipe Idea: Pack these Whole Wheat Yogurt Waffles for a hearty on the go breakfast! You can always finish them off with a drizzle of peanut butter for an extra nutritional punch!
11. Tuna
Meal Prep Tip: Tuna is one of those ingredients that can be brought everywhere! You can toss a pouch in your purse or gym bag for an on-the-go protein source or meal prep it in advance in a spicy tuna wrap or a Thai tuna power bowl.
Recipe Idea: Make these Tuna Stuffed Avocado boats in less than 10 minutes and pack into your meal prep container for a low carb, high protein lunch!
12. Shrimp
Meal-Prep Tip: Wild caught shrimp are an excellent source of protein that do not need to be reheated! Like tuna, they can be enjoy in a salad, wrap or even spring rolls for a quick, cool lunch!
Recipe Idea: Add shrimp to your lunches this week with a Shrimp Cobb Salad!
13. Salmon
Meal Prep Tip: Salmon is an excellent source of protein: A bit higher in cost than some of our other protein choices, but incredibly healthy! From salmon frittatas to salmon caesar salads this protein-packed fish can be enjoyed in a dozen non-reheatable ways! Prep 4-5 pieces for a week full of omega-3's!
Try out regular or smoked salmon in this sweet & savory Salmon Cobb Salad!
14. Chicken
Meal-Prep Tip: Chicken is a great low cost, lean protein option for meal prep that doesn't need to be re-heated once cooked! Make a sheet pan full of chicken on meal prep Sunday to create everything from Greek chicken meal prep bowls to buffalo chicken breakfast casserole! All, no re-heating required!
Recipe Idea: Add flavor to your chicken lunches with this 5 minute Chicken BLT Pasta Salad recipe!
15. Ground Beef
Meal Prep Tip: Another favorite, low cost, easy to prep protein option is lean ground beef. From a quick ground beef, potato and egg hash to 20-minute meatballs, ground beef can be made into so many flavorful and large batch meal prep recipes!
Add a lean ground beef burger to your breakfast for a rainbow of color and nutrients!
16. Sausage
Meal Prep: Chicken sausage is one of those ingredients that just comes with loads of flavor! With just a few veggies you can create one pan sausage meal prep recipes or stir-fries that make for quick, healthy and easy lunches all week long! No re-heating required.
Recipe Idea: Enjoy all the flavor of sausage in this Sausage and Egg Breakfast Bake while running out the door!
16. Bacon
Meal Prep Idea: Because there is always room for bacon! Bacon is a cheap and easy meal prep option when looking to add loads of flavor to a dish! From cold BLT salads to bacon ranch pasta salad a little of this salty protein can go a long way in satisfying your taste buds!
Add just a bit of bacon saltiness to your sweet meal prep muffin recipe with this Apple Bacon Protein Muffin Recipe!
Meal Prep Menu: Week 25
Meal Prep Menu: Week 24
Meal Prep Menu: Week 23
Meal Prep Menu: Week 22
Meal Prep Menu: Week 21
Meal Prep Menu: Week 20
Meal Prep Menu: Week 19
Thai Red Curry Chicken
Curry has an interesting history and didn't originate in Thailand as the name Thai Red Curry suggests. There are different variations of curry, like Indian and Japanese. What makes each curry different are the seasonings that give each curry their distinct flavors. Thai red curry always has onions, shallots, chilies, garlic with a more watery consistency from pastes and coconut milk. Whereas Indian curry, for example, is thicker and includes turmeric, coriander, and cumin. Which one is better? That depends on your taste preference, but they're both delicious and warm dishes that you can enjoy all-year-round. Today, we're giving you our recipe for an easy dinner idea that is tangy, satisfying, and creamy. Get ready to enjoy Thai red curry chicken for dinner and possibly lunch!
Enjoy all the spicy flavor of restaurant style curry without leaving the house! This red chicken curry is full of creamy texture, high in protein and rich in antioxidants. Best of all it's served over cauliflower rice for a Paleo-friendly recipe.
How long will Thai Red Curry Chicken last for?
Four days. Once the dish cools, store it in an airtight glass or plastic container in your refrigerator. The ideal fridge temperature is below 38 degrees.
Can Thai Red Curry Chicken be frozen?
Yes, you can freeze our easy dinner idea for enjoyment and convenience for another day! After the curry cools, divide it into portions and put it into labeled freezer bags. Thai red curry chicken will last for 3 months in the freezer.
Thai Red Curry Chicken Ingredients:
- 2 tablespoon coconut oil
- 1 lb. boneless skinless chicken breasts, diced
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 1 cup chopped red bell pepper
- 1 cup chopped white onion
- 2 tablespoon red curry paste
- 1 cup coconut cream
- 2 cups chicken stock
- 2 teaspoon coconut sugar
- 2 tablespoon lime juice
- ½ teaspoon sea salt
- ½ cup fresh basil leaves
- 8 cups riced cauliflower
How do you make Thai Red Curry Chicken?
When we say an easy dinner idea, we mean it! Thai red curry chicken is ready in less than 40 minutes. We pair this curry dish with cauliflower rice for the traditional curry feel that is gluten-free. If you don't have cauliflower rice on hand, use our simple Cilantro Lime Cauliflower Rice meal prep recipe.
Start making Thai red curry chicken by heating 1 tablespoon of coconut oil in a Dutch oven or other heavy pot. Add your cauliflower rice and sauté for 5 minutes. Place rice into four meal prep containers, a separate bowl, or use another pot to cook the curry. Use the rest of the coconut oil for the curry, starting with the chicken. Brown the chicken for 8 minutes over medium heat. Add garlic, ginger, red peppers, and onion to the chicken. Cook the chicken and vegetables for 5 minutes, then stir in curry paste to coat. Add in coconut sugar, sea salt, and chicken stock. Let the aromatic mixture come to a boil, then reduce the heat to medium for 10 minutes of simmering. When simmering is complete, stir in lime juice, coconut cream, and basil leaves.
You're done! Let the curry cool for a bit before packing away.
How to portion Thai Red Curry Chicken?
Divide cauliflower rice into four MPOF meal prep containers and top with curry.
More Curry meal prep recipes:
Chickpea Curry With Jasmine Rice Meal Prep
Vegan Chickpea Curry & Basmati Rice Meal Prep
Other tips for making Thai Red Curry Chicken:
-
Garlic, onions, and ginger make Thai red curry so flavorful and distinguished. Feel free to add as much of these aromatic flavors as your heart desires!
-
Use full-fat coconut milk for a creamier curry.
-
This recipe is perfect for freezing because there aren't any vegetables. If you want to add vegetables, try broccoli, cauliflower, sweet potatoes, mushrooms, or butternut. If you make the curry with veggies and want to freeze the dish, leave the vegetables undercooked.
-
You can buy Thai red curry paste or make your own.
Servings: 4 meals
Calories: 646kcal
Ingredients
- 2 tablespoon coconut oil
- 1 lb. boneless skinless chicken breasts diced
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 1 cup chopped red bell pepper
- 1 cup chopped white onion
- 2 tablespoon red curry paste
- 1 cup coconut cream
- 2 cups chicken stock
- 2 teaspoon coconut sugar
- 2 tablespoon lime juice
- ½ teaspoon sea salt
- ½ cup fresh basil leaves
- 8 cups riced cauliflower
Instructions
- Heat 1 tablespoon of coconut oil in a 4-quart Dutch oven or heavy pot. Add riced cauliflower and sauté for 5 minutes to tenderize cauliflower. Divide cooked cauliflower rice between 4 black MPOF containers.
- Heat remaining coconut oil in a pot over medium-high heat. Add chicken and brown for 8 minutes, stirring occasionally. Add garlic, ginger, onion and bell pepper. Cook for 5 minutes longer. Stir in curry paste to coat chicken and vegetables.
- Stir in chicken stock, coconut sugar and sea salt. Bring to a boil and reduce heat to medium. Simmer for 10 minutes. Stir in coconut cream, lime juice, and basil leaves. Ladle curry over cauliflower rice. Cool for 10 minutes before securing lids.
Video
Nutrition
Calories: 646kcal | Carbohydrates: 42g | Protein: 37g | Fat: 26g | Sodium: 1386mg | Fiber: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: Week 18
Meal Prep Menu: Week 17
Thai Basil Chicken Meal Prep | Thai Larb
We have an easy lunch idea for you that combines tangy & warming flavors of Thai food with fresh and vibrant basil. Our Thai Chicken Basil meal prep recipe is simple to make but looks and tastes like a restaurant-quality takeout meal!
Besides tasting amazing, this restaurant-quality meal can be made in 10 minutes! Add your favorite steamed veggies, and if you'd like, a whole grain like rice or quinoa.
How long will Thai Basil Chicken last for?
When properly stored, Thai chicken basil will last for up to 4 days. Store your lunch meal prep in a shallow airtight container to keep maximum freshness.
Can Thai Basil Chicken be frozen?
Yes, you can freeze Thai chicken basil for up to 6 months. You can store the meal in a freezer-friendly dish, or divvy it up into separate freezer bags.
Thai Basil Chicken Meal Prep Ingredients:
1 ½ pounds chicken, minced (or use ground chicken)
3 tablespoons sesame oil
¼ cup Thai shallots, minced
2 tablespoons garlic, minced
2-3 Thai bird chilis (can sub sriracha chili sauce)
½ cup coconut aminos*
3 tablespoons honey or date syrup
1-2 tablespoons fish sauce
¼ cup chicken broth
1 teaspoon arrowroot
2 cups Thai basil** (sometimes called holy basil)
How do you make Thai Basil Chicken?
Making Thai Chicken Basil is super simple! You will have a delicious and nutritious lunch in less than 30 minutes from now.
Start by heating your sesame oil in a skillet on high heat. Add shallots, garlic, and chilies to the oil and stir for two minutes. When you get a good whiff of the flavors coming together, you know it's time to add the ground chicken. Stir in and break up the chicken on high heat. Then add the coconut aminos, fish sauce, and honey. Grab a small bowl for the arrowroot powder and chicken broth. Stir them together, but don't worry about the powder and flour coming together perfectly right now. They will come together and create a nice glaze in a heated pan. Now add the arrowroot powder and broth mixture to the pan with your ground chicken, deglaze, and stir. Add the basil leaves and heat for 30 seconds. You're ready to add this deliciously fragrant chicken on top of your rice and enjoy!
How to portion Thai Basil Chicken?
Divide steamed rice into four MPOF meal prep or glass containers. Top your rice with Thai chicken basil and vegetables.
More Thai meal prep recipes:
Tasty Thai Chili Garlic "Noodles"
Thai Chili Tofu Sheet Pan Meal Prep
Thai Sweet Chili Pork Tenderloin Meal Prep
Gluten Free Thai Peanut Stir Fry Meal Prep
20 Minute Paleo Thai Almond Butter Turkey Meatballs
Other tips for making Thai Basil Chicken:
-
If you want to chop the basil leaves up, do so by stacking five leaves at a time. Then roll them into a cigar-looking form and chop.
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Cooking this for dinner? Pair it with a glass of French white wine.
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You can top white, brown, or Cilantro Lime Cauliflower Rice with Thai basil chicken.
-
Add mixed vegetables for a more nutritional meal.
Servings: 4 meals
Calories: 380kcal
Ingredients
- 1.5 pounds Chicken Breast
- 3 tbs sesame oil
- ¼ cup Thai shallots
- 2 tbs Minced Garlic
- 2-3 Thai Bird Chilis
- ½ cup Coconut Aminos
- 3 tbs Honey
- 1-2 tbs fish sauce
- ¼ cup chicken broth
- 1 teaspoon arrowroot
- 2 cups fresh Thai Basil
Instructions
- Add sesame oil to a skillet on high heat. Add shallots, garlic, and chilis, and stir fry for 2 minutes to soften and infuse the oil with their flavors.
- Add the chicken, and break up, continuing to stir fry on high heat.
- Add the coconut aminos, honey, and fish sauce, and stir to combine.
- In a small bowl, Add arrowroot powder to the chicken broth and stir (don't worry about it combining - it will combine when heated in the pan).
- When most of the liquid in the pan has evaporated, push the chicken to the edge of the pan, and deglaze the pan with the chicken broth-arrowroot mix (meaning, scrape the flavorful coating off the bottom of the pan. Stir quickly to mix together the sauce, and then coat the chicken with the sauce.
- Add the whole basil leaves, and stir fry for about 30 seconds to allow them to wilt.
- Serve over rice or other whole grain, with steamed vegetables, if desired.
Video
Notes
Notes: *This recipe is kept soy-free and gluten-free by using coconut aminos. Coconut aminos are a great alternative to soy sauce for those with dietary concerns. If you don't need this recipe to be soy-free or gluten-free, it's okay to use soy sauce instead. In place of the coconut aminos, use ¼ cup soy sauce and increase the amount of chicken broth to ½ cup.
**Thai basil is similar to sweet basil, but has a very distinctive licorice taste. Using Thai (sometimes called “holy basil”) will make this dish taste the most authentic. If this is not available, sub sweet basil.
Macros for 1 out of 4 servings: (does not include optional rice and veggies)
41g Protein | 22g Carbs | 12g Fat | 380 Calories
Nutrition
Serving: 1meal | Calories: 380kcal | Carbohydrates: 22g | Protein: 41g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: Week 16 (Plant-Based)
Meal Prep Menu: Week 15
How to Eliminate Decision Fatigue
Meal Prepping To Eliminate Decision Fatigue
We need your help unlocking what this Caribbean cliche means. We just can’t seem to decide what it could mean. Here goes: ‘Hungry belly knows no love’. Would this suggest that:
- A hungry stomach is unable to love the food you give it?
- A hungry person doesn't feel loved?
- When a person is hungry they are incapable of making compassionate decisions?
- A hungry belly knows when you eat food lovingly?
And no, this is not a trick question. The answer is there, ‘cause we did the research! Is your answer ready?
If you guessed ‘C’, then you are absolutely correct. Great Job!
Have you heard of decision fatigue? When someone is not properly nourished, it's almost impossible to make decisions that are beneficial. The truth of the matter is, decision fatigue is no myth. Whether you are aware of it or not, decision fatigue is a reality which affects us all... and even more so when it comes to making food decisions.
What Is Decision Fatigue?
This is a serious problem which impacts our society in a terrible way. It is generally thought, that to make the right decisions you require the willpower to do so. But what fuels your willpower to ensure that it helps to guide you to make the right decisions? Consider your willpower as a muscle tissue woven into your being. In light of this analogy, one of the main things which come to light is willpower will get exhausted or fatigued at some point.
After an exhaustive workout, your muscles are tired therefore the more decisions you make diminishes your willpower. When someone is making decisions about things when their willpower is on a significant decline, he or she is said to be experiencing decision fatigue. The decisions taken at such a state of well-being are usually crude, cruel or ill-thought-of.
Such a discovery was made upon analyzing how decision fatigue affects the decision taken by parole hearing judges. It was observed that the likely hood of a criminal being released on parole was greatly diminished as the day progressed. This held true, regardless of the crime committed. After a recess where the judge could get something to eat, decisions made were 65% favorable once more.
Do you suffer from decision fatigue? Are there days when you come home after a tiresome day at work feeling like you’ve been hit in the back with a hefty bag of bricks? Maybe you’re starving but getting off your selected perch just seems like too much work to do. Then we must inform you that this is evidence of decision fatigue!
Is Decision Fatigue A Problem?
Look at it this way… You have a wedding to attend in five months. Your chosen outfit is a bit restrictive when you try it on so you decide to change your diet and get in some exercise. However, whenever you come home from work, you just feel too drained to do anything. Decision fatigue is a huge problem, especially if there are goals you wish to achieve within a set timeframe.
Additionally, decision fatigue distorts the manner in which you express yourself and relate to others. After a long day at the office, you expect your family to have a meal ready for savoring and meet nothing. You flip and attempt to chew everyone’s head off. That’s not really you. That’s the decision fatigue aspect coming out to wreak havoc and spoil your reputation.
Can Decision Fatigue Be Combatted?
Here’s the light at the end of the tunnel people! Do you hear the choir singing a resounding? YES! You need to eat right and nourish yourself entirely so that you can make those decisions which will prove right in the long run. With the right meal prepping routine, you can be on your way! Start your day off right with a hearty breakfast and delicious meals and snacks throughout the day.
5 Meal Prepping Solutions to Combat Decision Fatigue
With the busy lifestyle lead these days many important aspects, such as nutrition get taken for granted. Meal prepping is a useful practice which saves you both time and money while providing opportunities to explore creative food options. Here are five meal prepping tips which can help in your fight against decision fatigue.
- Search For Recipes
Stop doing yourself such a disservice by limiting your stomach to restaurant critic meals. Test your skills. There are too many simple recipes out there which produce such awesomely scrumptious meals. Select, ahead of time, the recipes which you would feel comfortable trying out for your upcoming week. Check out our meal prep calendars as a guide. Print if necessary, so you have your recipes readily available when you are ready to create your own gourmet meals. Not sure where to begin. Start with our 7 Meals to Meal Prep this week.
- Shop Ahead
Use your free time from work on the weekends to shop for all the ingredients which you will need to bring your selected recipes to life. That way when you get ready to prepare your recipes you have all your ingredients within reach. Cancel the need to rush quickly to get last minute ingredients when you are already pressed for time during the working week. Create a meal prep grocery checklist.
- Strive For Simple Yet Extravagant
Meals can be enhanced in such simple ways that it’s just not a joke! Simple recipes can produce some of the most amazing and tasty meal you could ever imagine. Simple herbs and spices can add such a burst of flavor to your meal and enhance your overall experience!
- Pick Your Battles
You know what gets to you. Some fruits perk you right up and others acquaint you to the WC. If there are fruit, vegetable or seasoning options which don’t agree too well with you, make substitutions which do work for you. Or find another recipe which can do your tummy right.
- Practice Advanced Meal Prepping
You know how busy your week can get. Use your free time to prep, in advance, aspects of your meal which can be preboiled to shorten cooking time, for example. Portion cooked meals, once properly cooled, place into airtight freezer approved containers, and store properly in the freezer. That way you can just pick meals for reheating to quickly appease your hunger with a perfectly portioned meal.
Make the right decision! Meal prepping is a sure solution to helping combat decision fatigue. When you are properly nourished, you have the ability to keep decision fatigue at bay. That way you can function at optimal levels and not engage in behavior which will not benefit you in the long run.
Still not sure how to get your day started with the right breakfast recipe? Have a look at some of our breakfast recipes which will surely give you greater insight into healthy meal prepping!
Meal Prep Menu: Week 14
Nutrition Fact: Oats
Health Benefits of Eating Oats
Oats are among the healthiest grains on earth.
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits.
These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
Here are our Top 5 Nutrition Facts about Oats:
- They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains
- Whole oats are high in antioxidants
- One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation
- Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes
- Oats are a common ingredient found in skin care products
- Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.
- Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
You see... Oats don't just have to be used in oatmeal!
Check out this *Blender Banana Oatmeal Muffin Recipe* from Well Plated!
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YIELD: 12 muffins COOK TIME: 15 minutes TOTAL TIME: 40 minutes
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Ingredients:
2 cups oats (quick cooking or old fashioned)
2 large very ripe bananas
2 large eggs
1 cup plain Greek yogurt
2-3 tablespoons honey*
1 ½ teaspoons baking powder (I prefer aluminum free)
½ teaspoon baking soda
½ teaspoon pure vanilla extract
⅛ teaspoon kosher salt
Up to ½ cup mix-ins: chocolate chips (mini or regular), chopped dark chocolate, nuts, dried cranberries, or blueberries (fresh or frozen)
Directions:
1.Preheat the oven to 400 degrees. Lightly grease a 12-cup standard muffin tin or line with paper liners. If using liners, lightly greasing them as well. Set aside.
2. Place all ingredients but the mix-ins in a blender or the bowl of a food processor fitted with the steel blade: oats, bananas, eggs, Greek yogurt, honey, baking powder, baking soda, vanilla extract, and salt.
3.Blend or process on high, stopping to scrape down and stir the ingredients once or twice as needed, until the batter is smooth and the oats have broken down almost completely, about 3 minutes.
4. By hand, stir in the mix-ins. If the batter is warm from the appliance’s motor, the chocolate chips may melt and swirl as they are stirred. If this bothers you, let the batter cool for 10 minutes before adding them.
5. Divide the batter between the prepared muffin cups, filling each no more than ¾ of the way to the top. Sprinkle with additional chocolate chips or nuts as desired.
6.Bake for 15 minutes, until the tops of the muffins set and a toothpick inserted in the center comes out clean.
7. Place the pan on a wire rack and let the muffins cool in the pan for 10 minutes. Remove from the pan and enjoy!
Meal Prep Menu: Week 13
Meal Prep Menu: Week 12
Meal Prep Menu: Week 11
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:
- Pineapple Coconut Overnight Oats
- Teriyaki Chicken & Vegetables
- Southwestern Chicken Bake
- Maple Pecan Banana Bread Muffins
Don't forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too!
How to customize:
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]!
- Pineapple Coconut Overnight Oats
- This recipe is already vegetarian/vegan is made with a vegan protein powder
- Teriyaki Chicken & Vegetables
- To make the vegetarian/vegan, swap the chicken for cubed tofu, tempeh, or a chicken alternative such as Quorn.
- Southwestern Chicken Bake
- To make this vegetarian/vegan, swap the chicken for sliced tofu or a chicken cutlet alternative such as Quorn brand. Also, swap the cheese for a dairy-free alternative.
- Quinoa can be swapped for white rice or brown rice.
- The poblano pepper is optional
- .Maple Pecan Banana Bread Muffins
- To make this vegan, use an egg replacement for the 5 eggs.
- To make this nut-free, leave the pecans off the top.
- The liquid stevia can be swapped for a calorie-free liquid sweetener of choice.
How to alter the macros:
- Pineapple Coconut Overnight Oats
- This recipe is very macro balanced. You can increase the protein by adding 1.5x the protein powder. You may need to add extra milk if you like it a bit thinner.
- To reduce the fat, use a low-fat milk alternative such as almond milk.
- Teriyaki Chicken & Vegetables
- To reduce the carbs, swap the white rice for riced cauliflower.
- To increase the fat, increase the sesame oil to 2 tbsp.
- Southwestern Chicken Bake
- To reduce the calories in this recipe, decrease the protein by using ½ pound chicken breast instead of 1 pound.
- Maple Pecan Banana Bread Muffins
- The macros on the muffins can't be changed. However, you can increase the carbs by serving with fresh fruit, adding cottage cheese or Greek yogurt to increase the protein, or adding nut butter/butter to increase the fat.
*Please note that any changes to ingredients will alter the macros on each recipe.
If you like this menu, you'll love MPOF Premium!
Weekly menus derived to your inbox and Unlocked HERE
Savory Breakfast Muffins
If you are a breakfast person and you’re looking for the most hearty morning recipe, these savory breakfast muffins are what you’re looking for! We love it when you enjoy gluten-free and no grain muffins that are super easy to make. You can relish our savory muffins for either breakfast, brunch, or as a snack. These grab-and-go muffins will keep you full, with breakfast sausage and eggs in every bite and the texture of a muffin. We use spice, almond flour, and flax breading in this gluten-free recipe for easy preparation.
By the way, did you know that almond flour is incredibly nutritious because it’s packed with magnesium and Vitamin E, two essential health elements for the body? Ok, enough of the science talk. Let’s eat!
These grab and go muffins will keep you full with breakfast sausage and eggs in every bite and the texture of a muffin! This gluten-free recipe uses almond flour and flax breading with built-in spice for easy preparation!
How long will Savory Breakfast Muffins last for?
Savory breakfast muffins can last up to one week in the refrigerator and one day at room temperature. Use properly sealed airtight containers or plastic storage bags to keep them fresh.
If you’re looking for sturdy and affordable meal prep containers, learn more about our Good Cook® Meal Prep containers.
Can Savory Breakfast Muffins be frozen?
Yes! These savory breakfast muffins freeze perfectly. After baking, ensure the muffins cool completely. Place them on a large cookie sheet and pop them in the freezer for about one hour. When they are completely frozen, transfer them into a resealable airtight bag. Don’t forget to label the bags before storing your meal prep breakfast, brunch, or snack in the future. The muffins will last in the freezer and maintain their freshness for 1-2 months.
Savory Breakfast Muffins Ingredients:
- 6 links Paleo turkey breakfast sausage, fully cooked and chopped (Applegate Farms brand)
- 1 ½ cups Paleo Powder Almond + Flax Breading
- 2 large eggs
- ½ cup egg whites
- ⅓ cup unsweetened almond milk
- ¼ cup chopped green onion
For Serving
- 1 cup grapes
- 1 cup cubed cantaloupe
- 1 cup blueberries
How do you make Savory Breakfast Muffins?
Apart from being a quick fix that you’ll enjoy in under 20 minutes, this meal prep breakfast recipe will leave you with a delectable wow flavor in the mouth! Are you ready to take back breakfast?
Gather all ingredients, then preheat the oven to 350 degrees Fahrenheit. Then grab a muffin tin and spray it with cooking spray. Now it’s time to prep! Put the eggs, almond powder, flax breading, sausages, egg whites, unsweetened milk, and green onions in a medium mixing bowl. Whisk all the ingredients so they can combine evenly for a savory and creamy batter. Then scoop some muffin batter into the greased tin and bake for 30 minutes in the preheated oven. When they’re done baking, allow the muffins to cool at room temperature for 10 minutes. Portion your muffin and fruits in the compartment teal containers, and Voila! You’re good to enjoy a ready meal each week.
How to portion Savory Breakfast Muffins
Use our Good Cook® dual-compartment meal prep containers when portioning your savory breakfast muffins meal. Put two muffins in each of the four large compartments, then divide the fruit between the smaller compartments.
More muffin meal prep recipes:
Low Carb Cinnamon Apple Muffins for brunch or snacks
Peanut Butter Chocolate Muffins for breakfast that puts smile on your face.
Paleo Maple Pecan Banana Bread Muffins are quick and simple gluten-free recipes you can enjoy at any time of the day.
Broccoli Rice Red Pepper Egg Muffins are the best way to enjoy a muffin and veggie combination at the same time.
Healthy Oatmeal Muffins are definitely worth trying.
Cinnamon Roll Muffin Meal Prep for cinnamon roll lovers!
Other tips for making Savory Breakfast Muffins:
- For an easy and quick breakfast, make the batter the night before and use fridge-friendly meal containers for refrigeration.
- You can substitute the blueberries, cantaloupe, grapes with cranberries, apple, pineapple, strawberries, raspberries, or other fruit.
- In the muffin pan, you can use paper liners instead of the cooking spray if available.
- For the most outstanding results, use ground commercial almond flour compared to grinding almonds in a food processor.
- Weigh the almond flour and flax breading using a kitchen scale to get the right quantities.
Servings: 4 meals
Calories: 411kcal
Ingredients
- 6 links paleo turkey breakfast sausage fully cooked and chopped (Applegate Farms brand)
- 1 ½ cups Paleo Powder Almond + Flax Breading
- 2 large eggs
- ½ cup egg whites
- ⅓ cup unsweetened almond milk
- ¼ cup chopped green onion
For Serving
- 1 cup grapes
- 1 cup cubed cantaloupe
- 1 cup blueberries
Instructions
- Preheat oven to 350ºF and grease 8 muffin tins with cooking spray. Combine ingredients for muffins in a medium mixing bowl and stir well to combine.
- Scoop muffin batter into a greased tin and bake for 30 minutes. Cool muffins at room temperature for 10 minutes.
- Place 2 muffins in large compartments of 4 MPOF teal containers. Divide fruit between smaller compartments.
Nutrition
Calories: 411kcal | Carbohydrates: 24g | Protein: 19g | Fat: 16g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: Week 10
Meal Prep Menu: Week 9
Thai Chicken Tenders with Creamy Almond Dipping Sauce
Have you heard of Thai chicken fingers? Chicken tenders is a common fast-food or takeout meal you see at the office. They’re crispy, succulent strips of meat that go with French fries or a salad, or you can eat them alone with dipping sauces. If you’re a fan of chicken tenders, give them a twist with our Thai Chicken Tenders Paleo meal prep recipe. You can never go wrong with this Thai chicken recipe because the outcome is nothing short of a great dish. The Paleo powder crunch takes the flavors to an entirely new level. We like offering a Paleo meal prep recipe that people of all ages enjoy. The spices and almond dipping makes the entire dish phenomenal.
Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce. It offers a perfect blend of health indulgent!
Fun fact: Almond butter has monounsaturated fats, which is good for the heart. It lowers the bad cholesterol and increases the good cholesterol. Coconut milk, on the other hand, helps maintain a healthier body. Good for you and delicious!
Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce, it’s the perfect mix of healthy and indulgent!
How long will Thai Chicken Tenders with Creamy Almond Dipping Sauce last for?
The Thai chicken tenders can last from 3-4 days in the refrigerator. Use a shallow airtight container to ensure they maintain the initial flavors and freshness.
Can Thai Chicken Tenders with Creamy Almond Dipping Sauce be frozen?
Thai chicken tenders freeze well, and they can have the same good flavor for about 1-2 months in the freezer. Use our meal prep containers when storing away leftovers or meals. You can also use heavy-duty freezer bags, just make sure they’re labeled before storage. Don’t freeze the almond dipping sauce because when thawed, it becomes watery, runny, and bland.You’ll have to make a fresh batch.
After thawing and using meal portions, you can leave extras in the refrigerator for another three days. However, it would be best if you consumed chicken thawed at room temperature immediately.
Thai Chicken Tenders with Creamy Almond Dipping Sauce Ingredients:
For Chicken Tenders
- 1 ½ lbs. chicken breast tenders
- 2 large eggs
- 1 cup Coconut and Almond + Pink Paleo Powder Seasoned Coating Mix
For Asian Slaw
- 4 cups shredded coleslaw mix
- 2 tablespoon chopped cilantro
- 2 tablespoon toasted sesame oil
- 1 tablespoon lime juice or apple cider vinegar
- 1 teaspoon honey or agave nectar
- ¼ teaspoon sea salt
For Creamy Almond Dipping Sauce
- ⅓ cup unsweetened coconut milk (low-calorie variety from a carton)
- 2 tablespoon creamy unsalted almond butter at room temperature
- 1 tablespoon lime juice or apple cider vinegar
- 1 teaspoon sriracha sauce (optional)
How do you make Thai Chicken Tenders with Creamy Almond Dipping Sauce?
Making our Thai chicken tenders Paleo meal prep recipe is easy, and it looks so pretty afterward. It looks really good, but is done in less than one hour. One thing that’s important in meal prep is accessibility and convenience. We want you to enjoy exotic flavors while employing a healthy approach without stress and confusion. With that said, gather all the ingredients and prepare the oven, then boom, you’re ready to go!
First, preheat the oven to 350 Fahrenheit and line a medium baking sheet with parchment paper. Pat the chicken tenders dry using a paper towel. Then whisk the eggs in a bowl, and add Paleo powder to a second shallow bowl. Dip each chicken tender in the egg wash while shaking off excess wash, then dredge in the Paleo powder to coat the tenders completely. Place them on the baking sheet and bake for 30-35 minutes. As the chicken tenders cook, make the coleslaw and dipping sauce. All that’s left is plate, store, and enjoy!
How to portion Thai Chicken Tenders with Creamy Almond Dipping Sauce
Our Good Cook® meal prep container can adequately store your Thai chicken tenders. Put the chicken tenders in the large compartments of 4 teal meal prep containers. Put the Asian slaw in the small compartments and divide the almond dipping sauce into small cups. Put the sauce cups with the chicken tenders.
More Chicken Paleo meal prep recipes:
One Pan Paleo Sticky Sesame Chicken Thighs
Whole30 Baked Buffalo Chicken Casserole
Buffalo Chicken Stuffed Pepper Meal Prep
And there’s a lot more! Search “chicken paleo” in the search bar at the top of the page.
Other tips for making Thai Chicken Tenders with Creamy Almond Dipping Sauce:
- Make the almond dipping sauce ahead of time, then store it in the refrigerator.
- Prepare these delicious Thai chicken tenders before cooking time by marinating the chicken breasts with the optimum flavor seasoning.
- Stretch the dish a bit by eating with your favorite veggies like cauliflower, broccoli, and many more.
- If you enjoy your chicken tenders with spice, add more sriracha and enjoy it however you love.
- A skillet can also work in the place of an oven for this particular recipe.
Servings: 4 meals
Calories: 509kcal
Ingredients
For Chicken Tenders
- 1 ½ lbs. chicken breast tenders
- 2 large eggs
- 1 cup Coconut and Almond + Pink Paleo Powder Seasoned Coating Mix
For Asian Slaw
- 4 cups shredded cold slaw mix
- 2 tablespoon chopped cilantro
- 2 tablespoon toasted sesame oil
- 1 tablespoon lime juice or apple cider vinegar
- 1 teaspoon honey or agave nectar
- ¼ teaspoon sea salt
For Creamy Almond Dipping Sauce
- ⅓ cup unsweetened coconut milk low calorie variety from a carton
- 2 tablespoon creamy unsalted almond butter at room temperature
- 1 tablespoon lime juice or apple cider vinegar
- 1 teaspoon sriracha sauce optional
Instructions
- Preheat oven to 350ºF and line a medium baking sheet with parchment paper. Blot chicken tenders dry with paper bowl. Whisk eggs in a shallow bowl and add Paleo Powder to a second shallow bowl. Dip each chicken tender in egg wash, shaking off excess, and dredge in Paleo Powder to coat. Place on a baking sheet.
- Bake chicken tenders for 30-35 minutes.
- While chicken tenders are cooking, stir together ingredients for Asian slaw in a large bowl and divide between small compartments of 4 teal MPOF containers. Stir together ingredients for the dipping sauce in a small bowl until almond butter is completely mixed and divide between 4 small sauce cups. Place 1 sauce cup in large compartments.
- Divide chicken tenders between large compartments.
Nutrition
Calories: 509kcal | Carbohydrates: 13g | Protein: 49g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: Week 8
Keto Raspberry Cheesecake
Keto Raspberry Cheesecake
Have you ever imagined a perfect ending to your meal with our keto raspberry cheesecake? It also happens this mouthwatering delicacy is sugar-free, gluten-free, and the best dessert alternative for those on a Keto diet. We love how the creamy and rich texture aligns with all your dietary needs!
If you are a raspberry enthusiast, then this keto dessert recipe should be your radar of new desserts to try! Our cheesecake features a smooth and crumbly almond flour crust. For the toppings, add nuts of your choice or keep it simple with just fresh raspberries. It's perfect for holidays, and it makes for a fantastic dessert and a treat that non-Keto family and friends won't think twice about trying out.
Did you know the raspberries are a great source of minerals, vitamins, and antioxidants? They also provide anti-aging benefits and protect the body against chronic illnesses.
Also, check out our keto cashew cheesecake bites for more style options and other delicious Keto dessert recipe flavors!
This cheesecake is gluten-free and made without refined sugars. It can be topped with fresh raspberries or nuts of your choice.
How long will Keto Raspberry Cheesecake last for?
This keto dessert can last up to four days. Use a single compartment prep container to store your raspberry cheesecake. Use our Good Cook® meal prep containers for maximum freshness, which is 3-4 days.
Can Keto Raspberry Cheesecake be frozen?
Yes, you can freeze your Keto raspberry cheesecake. Just remove the toppings, put it in an airtight container, and place it in your freezer. The cheesecake can last for up to two months in the freezer. However, the cheesecake's original flavor will last for up to one month in the freezer.
Before eating, thaw the cheesecake on the kitchen counter or in the refrigerator.
Keto Fresh Raspberry Cheesecake Ingredients:
Crust:
• 2 cups almond flour
• 2 Tablespoons Monk Fruit sweetener with erythritol
• 1 teaspoon ground cinnamon
• ½ teaspoon kosher salt
• 6 Tablespoons unsalted butter, melted
Filling:
• 16 oz cream cheese
• ½ cup sour cream
• ½ cup Monk Fruit sweetener with erythritol
• 2 large eggs
• ½ teaspoon kosher salt
• 1 Tablespoon pure vanilla extract
Topping:
• Fresh raspberries
• Almonds
How do you make Keto Raspberry Cheesecake?
To have the most fantastic keto dessert recipe, you require a few items. The best thing is that all these tools are pretty standard kitchen materials.
Since the oven does most of the work, it's a simple recipe ready in under 40 minutes. First, start by preheating the oven to 325 degrees Farenheit while getting the ingredients ready. In a large bowl, mix salt, cinnamon, sweetener, and almond flour.
Then, add the melted butter and whisk until the mixture is evenly moistened. Transfer the mixture into a 9-inch springform pan and then use the bottom of a glass to press it into the pan's bottom.
Next, use a hand-mixer to beat the cream cheese until it smoothes evenly. Then you need to add sweetener and sour cream to the creamy, sweet smelling mixture. You may want to use a spatula to scrape the sides of the bowl for optimum mixing. Add vanilla, salt, and eggs then whisk together until the ingredients combine nicely.
Pour the mixture into the prepared crust, then spread it into a layer. Bake the cheesecake for around 35-40 minutes, or until your keto dessert recipe is ready. Let the cheesecake rest in the oven until it cools to room temperature. Remember that allowing the cheesecake to cool while in the oven prevents cracks from forming on the surface.
Once done, refrigerate the cheesecake once it cools at least for two hours on the counter (do it overnight for the best results). When you're ready to enjoy your Keto raspberry cheesecake, serve with almonds and/or fresh raspberries!
How to portion Keto Raspberry Cheesecake
Once the raspberry cheesecake cools down, store it in our Good Cook® Meal Prep containers. Don't forget to add the almonds and raspberries on the side!
More Keto dessert meal prep recipes:
Keto Cashew Cheesecake Bites as dessert during the holidays with family and friends.
Keto Chocolate Snack Boxes for parties and picnics.
Low Carb Pecan Bars as a work or after school snack or dessert with coffee.
Sugar Free Coconut Balls as an after gym treat
No Bake Chocolate Peanut Butter Bars because chocolate and peanut butter!
Other tips for making Keto Raspberry Cheesecake:
- One thumb rule when making a Keto raspberry cheesecake is to use full fat cream cheese. Going for whipped cream cheese won't produce the best results because of the lower fat content.
- Assemble all your ingredients on the kitchen counter and give yourself time.
- To smoothen up the cream cheese, mix with egg whites in bits. Beat the eggs first separately, then add about 1 tablespoon at a time.
- For this keto dessert recipe topping, you can substitute almonds and raspberries with sour cream and add a little bit of lemon juice or vanilla. Lemon also goes well with cheesecake because the lemon's acidity cuts through the cream and gives the cheesecake a creamy, tart snack that tastes like heaven!
- Put the cheesecake in the freezer for around 10 minutes before enjoying. Words can't describe the difference this makes, but trust us on this tip!
Servings: 8 slices
Calories: 489kcal
Ingredients
Crust
- 2 cups almond flour not almond meal
- 2 tbs lakanto monk fruit sweetener with erythritol
- 1 teaspoon ground cinnamon
- ½ teaspoon Salt
- 6 tbs unsalted butter melted
Filling
- 16 ounces cream cheese
- ½ cup Sour Cream
- ½ cup lakanto monk fruit sweetener with erythritol
- 2 large eggs
- ½ teaspoon Salt
- 1 tbs pure vanilla extract
Toppings
- fresh raspberries optional
- almonds optional
Instructions
- Preheat oven to 325 degrees F.
- In a large bowl, whisk together almond flour, sweetener, cinnamon, and salt. Add melted butter and stir until mixture is evenly moistened. Transfer mixture to a 9-inch springform pan. Use the flat bottom of a drinking glass or measuring cup to press the mixture into the bottom of pan.
- Use a hand mixer or stand mixer fitted with a paddle attachment to beat cream cheese until smooth. Add sour cream and sweetener. Mix until thoroughly combined. Scrape down sides of bowl as needed to ensure thorough mixing. Add eggs, salt, and vanilla. Mix until incorporated.
- Pour mixture into prepared crust. Spread into an even layer. Bake in preheated oven for 35-40 minutes until cheesecake is set. Turn off oven and leave oven door slightly ajar. Allow cheesecake to remain in oven until it has cooled to room temperature.
- Once cool, refrigerate cheesecake for at least two hours (overnight is best) before slicing and serving. Serve cheesecake with fresh raspberries and/or almonds.
- NOTE: Allow cheesecake to cool in the oven to prevent cracks from forming on the surface.
Video
Notes
Nutrition for 1 out of 8 slices (not including optional toppings)*
12g Protein | 24.5g Carbs | 47g Fat | 3.2g Fiber | 489 Calories
*Macros are based on 'low carb' option. For keto macros, please divide into 18 slices.
Nutrition
Serving: 1slice | Calories: 489kcal | Carbohydrates: 24.5g | Protein: 12g | Fat: 47g | Fiber: 3.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegetarian Jambalaya
Are you looking for a delicious, vegetarian spin on a savory meal? Try making our vegetarian jambalaya! Our Vegetarian Jambalaya is full of flavor that compliment cauliflower rice and steamed green beans. There’s nothing as satisfying as eating a super tasty, fast, and nutritious vegetarian meal prep recipe! This is the perfect vegetarian meal for beginner vegetarians, and those who’ve been vegetarian for years. The comforting flavors and meal heartiness from our vegetarian jambalaya leaves everyone wanting more!
Fun fact: Jambalaya originated in South Louisiana and has its origins in French and Spanish cuisines, especially the paella and jambalaya Spanish dish.
This veggie-packed jambalaya is a plant-based delight with a meaty vegetarian sausage adding protein and spicy cajun-style seasoning. Use your favorite plant-based bratwurst or andouille sausage to compliment the flavors of the dish.
How long will Vegetarian Jambalaya last for?
Vegetarian Jambalaya will keep fresh for about 3-4 days in the refrigerator, along with the sides. For maximum freshness, store this vegetarian meal prep recipe in our three-compartment Good Cook® meal prep container. You can also store the Jambalaya and sides separately in single-compartment meal prep containers. Reheat your vegetarian Jambalaya meal by steaming, microwaving, or stove top in a pan.
Can Vegetarian Jambalaya be frozen?
You can freeze vegetarian Jambalaya for about 2-3 months. Just be sure to freeze the Jambalaya and sides separately, in freezer bags or freezer-friendly storage containers. Freezing the meal in parts ensures that the legumes and veggies maintain their taste and texture. Sausages and some veggies may become flabby when reheated. So if you plan on freezing this vegetarian meal prep recipe, don’t cook the sausage and vegetables all the way through.
Vegetarian Jambalaya Ingredients:
For Jambalaya
- 2 tablespoon olive oil
- 2 links vegetarian (gluten-free) sausage, (Bratwurst flavor from Beyond Meat)
- 1 cup chopped celery
- 1 cup chopped green bell pepper
- ½ cup chopped carrots
- ½ cup chopped sweet white onion
- 1 cup vegetable stock
- ¼ cup tomato paste
- 2 tablespoon hot sauce
- 1 ½ tsp Paleo Pink Powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 cup frozen chopped okra
For Serving
- 4 cups cooked cauliflower rice
- 4 cups steamed green beans
- Salt and pepper to taste
How do you make Vegetarian Jambalaya?
This vegetarian meal prep recipe brings forth a medley of fresh and flavorful ingredients that leave that tantalizing feel with each bite. You’d think that such an intricate meal takes forever to cook and prep, right? Well, not our vegetarian Jambalaya! It’s an easy-to-make meal prep recipe that is ready in under one hour.
Let’s start by cooking the sausage. We use gluten-free sausage by Beyond Meat because it tastes just like a restaurant-style Bratwurst! To cook the sausage, heat olive oil over medium heat in a Dutch oven or large skillet. Add the entire sausage links to your heated skillet. Keep turning the sausage links in the pan for about 6-8 minutes until they brown. Once fully browned, set the sausage aside to cool for a few minutes before slicing. Next, put onion, carrots, bell pepper, and celery into the oiled skillet or pan and sauté for 5 minutes while stirring regularly. Then add vegetable stock, tomato paste, hot sauce, Paleo Pink Powder seasoning, oregano, and thyme to the pan. Bring everything to a simmer and cook for 18-20 minutes stirring occasionally. You’ll know the combination is done when the vegetable stock is absorbed and carrots are tender. Finish cooking by stirring in sliced sausage and okra, then cook for an additional five minutes. That’s the last step and your vegetarian Jambalaya is ready for plating!
Be sure to cook the sides while cooking the Jambalaya so everything finishes together. Unless you have a batch of cauliflower rice already prepared. We have a standalone recipe for cauliflower rice here.
How to portion Vegetarian Jambalaya?
Divide the vegetarian Jambalaya meal prep recipe into four of our Good Cook Meal Prep 3 Compartments containers. Put the cauliflower rice and steamed green beans into each of the 1-cup compartments, and put the Jambalaya into the 2-cup compartments.
More Vegetarian meal prep recipes:
We have so many vegetarian meal prep recipes for breakfast, lunch, and dinner! Here are a few to get you started.
Cajun Sausage Breakfast Scramble
Vegetarian Chorizo and Quinoa Stuffed Peppers
Vegetarian Italian Sausage Egg Cups
Vegetarian Cobb Salad Meal Prep
Also check out:
6 Vegetarian Meal Prep Ideas for Next Week
Buffet Style Meal Prepping: Vegetarian
Other tips for making Vegetarian Jambalaya:
- You can substitute the sausages with chickpeas or kidney beans to switch things up and keep the meal gluten-free.
- Use spices and legumes or veggies of your preference. Thyme, oregano, and red pepper flakes are traditional flavor suggestions.
- Feel free to use fresh okra instead of frozen okra.
- Use soy sauce or Tamari sauce as a salt replacement.
Servings: 4 meals
Calories: 291kcal
Ingredients
For Jambalaya
- 2 tablespoon olive oil
- 2 links vegetarian gluten-free sausage, (Bratwurst flavor from Beyond Meat)
- 1 cup chopped celery
- 1 cup chopped green bell pepper
- ½ cup chopped carrots
- ½ cup chopped sweet white onion
- 1 cup vegetable stock
- ¼ cup tomato paste
- 2 tablespoon hot sauce
- 1 ½ teaspoon Paleo Pink Powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 cup frozen chopped okra
For Serving
- 4 cups cooked cauliflower rice
- 4 cups steamed green beans
- Salt and pepper to taste
Instructions
- Heat olive oil over medium heat in a Dutch oven or large skillet. Brown sausage for 6-8 minutes, turning regularly. Set sausage aside to cool for a few minutes, then slice into thin slices.
- Add celery, bell pepper, carrots, and onion to oil and sauté for 5 minutes, stirring regularly. Add vegetable stock, tomato paste, hot sauce, Paleo Pink Powder seasoning, oregano, and thyme to the pan. Bring to a simmer and cook for 18-20 minutes, until stock reduces and carrots are tender stirring occasionally.
- Stir in sliced sausage and okra. Cook 5 minutes longer.
Nutrition
Calories: 291kcal | Carbohydrates: 28g | Protein: 14g | Fat: 17g | Fiber: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu: Week 7
Meal Prep Menu: Week 6
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.
We hope these simple weekly meal prep plans/ideas help keep you on track or, at the very least, making some of your weekly meals extra delicious! If you feel as if you've been stuck eating the same meals or flavors over and over again, don't forget that we have hundreds of recipes on the site for you to choose from!
As always, head below if you are looking for swaps to fit your dietary needs/macros/lifestyle. All of this week’s recipes can be made vegetarian or vegan friendly, too!
This week's recipes:
- Cinnamon Raisin Sweet Potato Snack Bread
- Italian Sub Lettuce Wraps
- Thai Basil Chicken Meal Prep
- Protein Almond Butter Cups
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:
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]!
-
Cinnamon Raisin Sweet Potato Snack Bread
- To make this recipe vegetarian-friendly, swap the collagen for a vegan-friendly protein powder.
- You can swap the collagen for almost any protein powder, except for whey.
- We have not tried swapping out the egg whites for a vegan egg replacement. If you give it a try, please let us know how it goes!
-
Italian Sub Lettuce Wraps
- To make this vegetarian or vegan-friendly, swap the salami and ham for vegan deli meat.
- Another great swap for the deli meat is thinly sliced tofu.
- Swap the cheese for a dairy-free alternative
-
Thai Basil Chicken Meal Prep
- To make this vegan, swap the ground turkey for crumbled tofu or a vegan chicken replacement such as Quorn.
- Swap the fish sauce for a vegan alternative such as Ocean's brand
- Again, for a vegan/vegetarian option, use vegetable broth in place of chicken broth.
- You can also swap the chicken for pork or beef, if not vegan.
-
Protein Almond Butter Cups
- To make this vegan, swap the whey protein for a vegan-friendly protein powder.
- The almond butter can be subbed with any drippy seed butter if you have an allergy.
- The almond butter can be subbed with any other drippy nut butter.
- The dark chocolate can be swapped for milk chocolate.
- The sides are optional. If you'd like to include them, use a dairy-free yogurt alternative if you're vegan.
How to alter the macros:
-
Cinnamon Raisin Sweet Potato Snack Bread
- You can lower the carbs by swapping the sweet potato for a canned squash or leaving out the raisins.
- Do not sub the coconut flour with any other flour.
- The almonds and berries are optional sides that are not included in the macros. You can include these or even serve them with Greek Yogurt or cottage cheese for additional protein.
-
Italian Sub Lettuce Wraps
- To increase the carbs in this dish, serve on some sub roll or with sweet potato fries on the side.
- To decrease the fat, you can reduce the olive oil drizzle or leave it off altogether.
- To increase the protein, use sliced turkey meat.
-
Thai Basil Chicken Meal Prep
- The rice and broccoli are not included in the macros for this dish. To increase the carbs, add 1 cup cooked white or jasmine rice to each meal prep, plus ½ cup steamed broccoli.
- To increase the fat, use additional oil when cooking the chicken or a higher fat percentage of chicken (or pork)
- To increase the protein, double the amount of protein used in the recipe.
-
Protein Almond Butter Cups
- The only recommendations we would make here are the swaps listed above.
- You can serve with your favorite sides or none! Berries are always a great idea!
*Please note that any changes to ingredients will alter the macros on each recipe.
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Meal Prep Menu: Week 5
Meal Prep Menu: Week 4
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