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35 Simple Salmon Meal Prep Recipes

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By now, you know we are all about healthy protein options here at MPOF: beef, chicken, shrimp, tofu, eggs-you name it, we love it.

Protein is the foundation of meal prep because it keeps us full, fuels our bodies, and pairs perfectly with almost any carb, grain, or veggie. But today, we're giving the spotlight to one of the most nutrient-dense, flavorful proteins you can add to your routine: salmon.

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35 Simple Salmon Meal Prep Recipes

Now, don't get us wrong.. we still love chicken and beef for their affordability and versatility. But variety is key to building a sustainable meal prep habit, and salmon brings something extra to the table. Yes, it's a little pricier, especially wild-caught, but the health benefits more than make up for it.

Salmon is packed with heart-healthy omega-3s, high-quality protein, vitamin D, and antioxidants like astaxanthin that support everything from brain function to glowing skin.

It might not be the protein you prep every single week, but we recommend making it a staple at least a couple of times a month. It's a great way to keep your meal rotation exciting while fueling your body with nutrients you won't always get from chicken or beef.

And here's the fun twist: have you ever considered salmon for breakfast? We know-it might not be the first thing that comes to mind. But smoked salmon on a bagel, salmon scrambles, or salmon breakfast bowls are all incredible options that prove this protein works at any time of day.

That's why we pulled together 35 Simple Salmon Meal Prep Recipes you can count on to keep your menu fresh. From quick sheet pan recipes to foil and parchment pack meals, from classic dinners to surprising breakfast ideas, there's something here for everyone. The best part? Most salmon dishes cook in 15 minutes or less, making them one of the fastest, easiest proteins to meal prep.

If you've been sticking to the same chicken-and-rice routine, now's the time to switch it up. Your body (and taste buds) will thank you.

Salmon Meal Prep Ideas

Smoked Salmon & Lentil Breakfast Salad

Smoked Salmon & Lentil Breakfast Salad

Asian Air Fryer Salmon

Asian Air Fryer Salmon

One Pan Roasted Salmon, Asparagus & Potatoes Recipe

One Pan Fajita Salmon

healthy meal prep ideas

How to Make Salmon Fajitas (watch)

Blackened Salmon & Veggies

Crispy Salmon Cakes with Mango salsa and Brussels sprouts

Crispy Salmon Cakes with Mango Salsa

Sheet Pan Salmon, Lentils & Asparagus

Lemon Garlic Salmon Foil Packets

Lemon Pepper Sheet Pan Salmon

Honey BBQ Baked Salmon Bowls

Budget-Friendly Sheet Pan Salmon & Veggies

Paprika Salmon & Green Beans

Meal Prep Recipe Video: One Pan Fajita Salmon

Honey Lime Salmon

Whole30 Epic Salmon Poke Bowl

Pomegranate Orange Glazed Salmon

Salmon Fish Sticks

Honey, Soy, Ginger Broiled Salmon

Avocado Salsa Salmon

Asian Slaw & Marinated Salmon

Teriyaki Foil Packet Salmon

Baked Salmon With Toasted Sesame Farro

Braised Salmon in Mushroom Sauce

Garlic Lemon Butter Salmon & Pasta

Roasted Salmon & Veggie Bowl

Cara Cara Orange Salmon & Lentil Bowl

Roasted Salmon With Avocado & Cucumber Salsa

Sun Dried Tomato & Lemon Baked Salmon With Asparagus

Easy Teriyaki Glazed Salmon

One Pan Lemon Garlic Salmon

Panko Crusted Honey Mustard Salmon

Salmon Sushi Bowls 

Lemon Garlic Salmon & Pasta

Asian BBQ Salmon

Kale & Salmon Cesaer Salad

Sheet Pan Honey Mustard Salmon & Rainbow Veggies

Helpful Tips for Cooking & Meal Prepping Salmon

  1. Choose the Right Salmon
    • Wild-caught salmon has the highest omega-3 content and the cleanest flavor.
    • Farm-raised is more affordable and still a great source of protein-just look for responsibly farmed options.
  2. Skin On vs. Skin Off
    • Leave the skin on when cooking-it helps keep the fish moist and prevents sticking. You can easily peel it off after cooking if you don't want to eat it.
  3. Don't Overcook It
    • Salmon cooks quickly! Aim for an internal temp of 125-130°F for medium. Overcooked salmon dries out fast.
    • Rule of thumb: Bake or pan-sear for about 4-6 minutes per ½ inch of thickness.
  4. Use the 15-Minute Rule
    • Most salmon recipes can be finished in under 15 minutes. That makes it one of the fastest proteins to meal prep in bulk.
  5. Batch Cooking
    • Make extra salmon fillets and store them separately. They last up to 3 days in the fridge and freeze well for future meals.
  6. Flavor Flexibility
    • Salmon pairs with almost anything-Asian flavors (soy, ginger, sesame), Mediterranean (lemon, garlic, dill), or classic BBQ. Rotate sauces to keep meal prep exciting.
  7. Great for Breakfast, Too
    • Try salmon in scrambles, breakfast bowls, or on top of avocado toast for a protein-rich morning meal.
  8. Storage & Reheating
    • Store salmon in airtight containers with a splash of lemon juice to keep it fresh.
    • Reheat gently at low heat (200°F in the oven or low power in the microwave) to avoid drying it out.
  9. Go Beyond Fillets
    • Don't overlook canned salmon-it's affordable, long-lasting, and works well in salmon cakes, salads, or wraps.
  10. Freeze for Later
  • Cooked salmon freezes best when portioned and wrapped tightly. Reheat in a skillet with a little broth or sauce to bring it back to life.

25 Easy Butternut Squash Recipes for Meal Prep

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When the leaves start to turn and the evenings get cooler, my cravings always shift toward cozy, hearty meals. Pumpkin spice may get all the attention this time of year, but for me, butternut squash is the real star of fall. It's versatile, naturally sweet, and adds so much comfort to whatever you're cooking; soups, salads, casseroles, and even tacos. That's why I pulled together this roundup of 25 easy butternut squash recipes for meal prep to help you enjoy this seasonal favorite in new ways.

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Why Butternut Squash is Perfect for Meal Prep

Butternut squash isn't just tasty... it's also a nutritional powerhouse. A single serving provides:

  • 4x the recommended intake of Vitamin A (great for eyes + immunity)
  • Over half your daily Vitamin C
  • Fiber for digestion and steady energy
  • Antioxidants to help fight inflammation

On top of that, it's incredibly budget-friendly during the fall and winter months. I like to buy a few whole squashes at once when they're in season, cube them up, and store extras in the freezer so I always have some ready for quick meal prep.

Fresh vs. Prepped Squash: What's Better?

If you've ever tried to wrestle a whole butternut squash, you know it can feel like a workout before you even start cooking. Here's my rule of thumb:

  • Whole squash: Cheapest and freshest option, great if you have time to peel and cube.
  • Pre-cubed (fresh or frozen): Pricier, but a lifesaver when you're short on time.
  • Spiralized squash: Perfect for swapping into pasta dishes.

Both options work, and you'll find that many of these meal prep ideas adapt easily to whichever form of squash you have on hand.

Meal Prep Benefits with Butternut Squash

One of the things I love most about meal prepping with butternut squash is how versatile it is:

  • Works in both sweet and savory recipes
  • Holds up well in the fridge for 4-5 days after cooking
  • Freezes beautifully (especially cubed or roasted)
  • Pairs with just about everything-grains, greens, beans, or proteins like chicken and salmon

Whether you're prepping for exam week, juggling a busy work schedule, or trying to get ahead before the kids' after-school chaos, these recipes make life easier while still delivering on flavor.

Check out these Easy Butternut Squash Recipes

Butternut Squash and Cranberry Skillet

Butternut Squash and Cranberry Skillet Meal Prep Recipe

Baby Kale, Butternut Squash, and Chicken Salad

Baby Kale, Butternut Squash, and Chicken Salad

One-Pan Broccoli-Bacon Mac 'n' Cheese

One Pan Broccoli Mac and Cheese

Quinoa Stuffed Butternut Squash with Cranberries and Kale

Quinoa Stuffed Butternut Squash with Cranberries and Kale

Roasted Butternut Squash Quinoa Salad

Maple Roasted Squash & Quinoa Salad

Butternut Squash Lasagna

Butternut Squash Chorizo Tacos

Butternut Squash Chorizo Tacos
Easy butternut squash recipes

Au Gratin Potatoes Recipe With Butternut Squash

Butternut Squash and Sausage Penne

butternut squash sausage penne

Instant Pot Paleo Butternut Squash Risotto

Instant Pot Paleo Butternut Squash Risotto

Easy Baked Salmon with Roasted Butternut Squash and Kale

Easy Baked Salmon with Roasted Butternut Squash and Kale

Butternut Squash Bowl with Jalapeño Queso

Butternut Squash Bowl with Jalape+¦o Queso

Roasted Butternut Squash and Brussels sprouts Harvest Salad with Maple Cider Vinaigrette

ROASTED BUTTERNUT SQUASH & BRUSSELS SPROUTS HARVEST SALAD WITH MAPLE CIDER VINAIGRETTE

Barley Risotto with Butternut Squash

Barley Risotto with Butternut Squash

Roasted Butternut Squash Spinach Salad with Goat's Cheese

Roasted Butternut Squash Spinach Salad with GoatGÇÖs Cheese

One Pan Chicken and Squash Dinner

One Pan Chicken and Squash Dinner

Quinoa, Kale, And Butternut Squash Salad

Bacon, Brussels sprouts, and Butternut Squash Pasta

BACON, BRUSSELS SPROUTS, BUTTERNUT SQUASH PASTA

Mediterranean Quinoa Stuffed Butternut Squash

Mediterranean Quinoa stuffed butternut squash

Slow Cooker Butternut Squash Lentil Curry

Slow Cooker Butternut Squash Lentil Curry

Cozy Vegan Butternut Squash Soup (Freezer-Friendly!)

Butternut Squash Chili with Beef and Beans

Butternut Squash Chili with Beef and Beans

Vegan - Mexican Butternut Squash Casserole

Vegan Butternut Squash Casserole Meal Prep

Final Thoughts

From creamy soups to hearty casseroles, quick sheet pan dinners, and even paleo-friendly options, butternut squash really does it all. That's why it deserves a spot in your weekly meal prep rotation.

Take a look through these 25 Easy Butternut Squash Recipes and let me know in the comments which one you'll be trying first. And if you're just starting out with meal prep, grab our Meal Plan Guide and see how easy it can be to save time and eat well every week.

For even more inspiration, check out our Recipe Index or browse our favorite High Protein Recipes to round out your fall meal prep menu.

Chilled Avocado Soup Meal Prep (Keto + Dairy-Free Option)

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I'll admit it... I'm one of those people who believes avocado belongs on just about everything. Burgers, salads, toast, even smoothies. But the first time I tried avocado in a soup? Game-changer. This Chilled Avocado Soup Meal Prep has become one of my go-to recipes during summer when the last thing I want is to stand over a hot stove. It's cool, creamy, refreshing, and surprisingly filling thanks to the healthy fats and fiber in avocado.

Chilled Avocado Soup Meal Prep

If you're keto, dairy-free, or just love avocado as much as I do, this recipe is for you. It's made with dairy-free yogurt (we love Kite Hill, but any unsweetened variety works), fresh cucumber, and a squeeze of lemon or lime juice. Everything comes together in less than 10 minutes in the blender, and you've got four perfectly portioned lunches ready to grab from the fridge.

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Chilled Avocado Soup Meal Prep

Why You'll Love This Recipe

  • Quick + no-cook: Ready in about 10 minutes with just a blender.
  • Nutrient-packed: Avocados bring healthy fats, fiber, and potassium, while cucumber adds antioxidants and hydration.
  • Meal-prep friendly: Stays fresh for 4-5 days in the fridge without browning.
  • Versatile: Works for keto, vegan, or anyone looking for light summer meal prep ideas.

If you're new to meal prepping, grab some tips in our Meal Plan Guide and check out our Best Meal Prep Containers so you're set up for success.

Ingredients

  • 2 ripe avocados, smashed
  • ½ cup full-fat dairy-free yogurt
  • 4 tablespoon lemon juice
  • ¼ cup cilantro
  • 1 cucumber, seeded + roughly chopped
  • Himalayan sea salt, to taste
  • Black pepper, to taste
  • Filtered water, as needed, for thinning
  • For serving: red onion + cilantro
Chilled Avocado Soup Meal Prep

Instructions

  1. Add avocado, yogurt, lemon juice, cilantro, cucumber, salt, and pepper to a blender.
  2. Blend until smooth. Add water, a little at a time, until desired consistency is reached.
  3. Taste and adjust seasoning as needed.
  4. Portion into 4 one-compartment meal prep containers. Garnish with chopped red onion and cilantro.

How to Store

  • Fridge: Keeps fresh for 4-5 days in airtight containers.
  • Freezer: Not recommended-avocado doesn't freeze well in soup form.

How to Serve

This chilled avocado soup is satisfying on its own, but I like pairing it with:

Nutrition (per serving, 4 servings)

  • Calories: 281
  • Protein: 5g
  • Carbs: 14g
  • Fat: 24.5g
  • Fiber: 10.8g
Chilled Avocado Soup Meal Prep

FAQs

Does avocado soup really stay green for meal prep?
Yes! The citrus (lemon juice) keeps it from browning, and the yogurt helps stabilize the texture.

Can I make this thicker or thinner?
Definitely. Just adjust the amount of water for a thinner consistency, or skip it altogether for a thick dip-style soup.

What's the best yogurt to use?
Any unsweetened dairy-free yogurt works. I recommend almond or coconut-based for creaminess.

Chilled Avocado Soup Meal Prep

Final Thoughts

This Chilled Avocado Soup Meal Prep is one of those recipes that proves meal prep doesn't have to mean reheating leftovers. It's cold, creamy, and full of good-for-you ingredients that keep you full and fueled without weighing you down.

If you're ready for even more simple weekly meal prep ideas, check out the Workweek Lunch Weekly Meal Plans. You'll get new recipes every week, complete with grocery lists, so you can save time and eat better without stress.

Chilled Avocado Soup Meal Prep

Chilled Avocado Soup Meal Prep

Super creamy keto avocado soup served cold with cucumber and yogurt. Refreshing and filling for a summer meal.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 4 meals
Calories: 281kcal
Author: Nick Quintero

Ingredients

  • 2 large avocados smashed
  • ½ cup full fat dairy free yogurt we used Kite Hill Unsweetened
  • ¼ cup lime juice fresh squeezed
  • ¼ cup cilantro fresh
  • 1 Cucumber seeded and roughly chopped
  • salt & pepper as desired
  • Water as needed for thinning

For serving, optional

  • red onion
  • cilantro

Instructions

  • Add all ingredients to a high-speed blender and blend until thick and creamy, scraping down the sides to recombine as needed. Add filtered water as needed to reach desired consistency.
  • To store, divide between meal prep containers and garnish with cilantro and red onion. Serve cold. Keeps for 4-5 days in the fridge.

Notes

Nutrition for 1 out of 4 servings:
5g Protein | 14g Carbs | 24.5g Fat | 10.8g Fiber | 281 Calories

Nutrition

Serving: 1meal | Calories: 281kcal | Carbohydrates: 14g | Protein: 5g | Fat: 24.5g | Fiber: 10.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Chilled Avocado Soup Meal Prep blog

Cauliflower Rice Salmon Poke Bowl Meal Prep (Whole30 compliant)

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When I first started meal prepping, I thought poke bowls were something I could only order out-never make at home. But the truth is, they're surprisingly simple to prep, and this Cauliflower Rice Salmon Poke Bowl proves it. It's fresh, colorful, and packed with healthy fats and nutrients that keep me energized through the busiest weeks.

Cauliflower Rice Salmon Poke Bowl Meal Prep

Traditional poke (pronounced po-kay) is a cornerstone of Native Hawaiian cuisine. Classic versions feature fatty tuna (aku) or octopus (he'e) tossed with seasonings, fresh vegetables, and rice. For this meal prep version, I swapped in salmon, one of my favorite budget-friendly and nutrient-dense fish. Salmon is loaded with omega-3s, vitamin D, and selenium, making this bowl as nourishing as it is delicious.

And instead of white rice, this recipe uses cauliflower rice for a low-carb, Whole30-compliant base. The result? A light yet filling poke bowl you can portion out in under 20 minutes.

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Cauliflower Rice Salmon Poke Bowl Meal Prep

Why You'll Love This Recipe

  • Quick & fresh: No oven or stovetop required for most of the ingredients-just shred, slice, and assemble.
  • Nutrient-packed: Salmon, avocado, carrots, cucumbers, and cauliflower rice make this a well-rounded, high-fiber, anti-inflammatory meal.
  • Meal-prep friendly: This recipe makes 4 servings, perfect for weekday lunches.

If you're new to meal prepping bowls like this, check out our Meal Plan Guide for tips on portioning, storage, and staying consistent.

Ingredients

  • Sesame seeds, for serving
  • 1 teaspoon avocado oil
  • 1 head cauliflower, grated (or 1 package frozen cauliflower rice)
  • 2 (8 oz) salmon fillets
  • 2 carrots, shredded
  • 2 cucumbers, thinly sliced
  • 1 avocado, thinly sliced
  • 1 tablespoon rice vinegar
  • 1 green onion, thinly sliced
Cauliflower Rice Salmon Poke Bowl Meal Prep

Instructions

  1. Finish: Garnish with green onions and sesame seeds before serving.
  2. Make the cauliflower rice: Heat avocado oil in a skillet over medium heat. Add cauliflower rice and sauté for 5-7 minutes until tender. Stir in rice vinegar, then set aside to cool.
  3. Prepare the salmon: Dice salmon into bite-sized cubes. (If using raw salmon, make sure it's sushi-grade. You can also lightly sear the cubes in a skillet if you prefer cooked fish.)
  4. Assemble the bowls: Divide cauliflower rice evenly among 4 meal prep containers. Top each with salmon, shredded carrots, cucumber slices, and avocado.
Cauliflower Rice Salmon Poke Bowl Meal Prep

Storage

  • Fridge: Store in airtight, single-compartment meal prep containers for up to 2 days. For the best texture, slice avocado fresh before eating.
  • Freezer: Not recommended due to the fresh vegetables and salmon.

How to Reheat

This dish is best enjoyed cold or at room temperature-no reheating needed! That makes it perfect for grab-and-go lunches.

Nutrition (per serving, 4 servings)

  • Calories: ~340
  • Protein: 28g
  • Carbs: 14g
  • Fat: 19g
  • Fiber: 6g
Cauliflower Rice Salmon Poke Bowl Meal Prep

FAQs

Can I use cooked salmon instead of raw?
Yes! Baked, grilled, or air-fried salmon all work well in this bowl.

Can I meal prep this ahead of time?
Yes, but wait to slice avocado until just before serving to prevent browning.

What can I substitute for rice vinegar?
Try apple cider vinegar or lime juice for a similar tang.

More Salmon Meal Prep Ideas

If you love this recipe, you'll want to check out:

Final Thoughts

This Cauliflower Rice Salmon Poke Bowl Meal Prep is proof that meal prep doesn't have to be boring or repetitive. With fresh vegetables, creamy avocado, and savory salmon, it feels like a restaurant-quality meal but with the convenience of meal prepping.

If you want more weekly meal prep inspiration (complete with grocery lists and step-by-step instructions), check out the Workweek Lunch Weekly Meal Plans. It's the exact system I use to stay consistent and stress-free in the kitchen.

Cauliflower Rice Salmon Poke Bowl Meal Prep
Keto Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

Cauliflower Rice Salmon Poke Bowl Meal Prep

Poke bowl with wild salmon, crunchy raw veggies, and cauliflower rice.
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Prep Time: 20 minutes
Total Time: 20 minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Meal Prep, Salmon
Servings: 4 meals
Calories: 334kcal
Author: Nick Quintero

Ingredients

  • 1 teaspoon avocado oil
  • 1 head cauliflower grated (can use one package of frozen riced cauliflower, if desired)
  • 16 ounces wild caught salmon
  • 2 Carrots shredded
  • 1 medium Avocado thinly sliced
  • 1 tbs rice vinegar
  • 1 green onion thinly sliced
  • Sesame Seeds for serving, optional

Instructions

  • Prepare cauliflower rice on the stovetop by cooking over medium heat in a bit of avocado oil for 8-10 minutes, until lightly browned and softened. Set aside.
  • Cube the raw salmon into small chunks and season with a bit of Himalayan sea salt and a splash of rice vinegar.
  • Wash clean and chop all the veggies and avocado.
  • To assemble, divide cauliflower rice between containers and top with sliced veggies, avocado, raw salmon, green onion, and a splash more of rice vinegar and white sesame seeds. Keeps in the fridge for 4 days.

Notes

WW Smart Points= Green:7  Blue:4  Purple:4
__
 
Nutrition for 1 out of 4 meals:
24g Protein | 16.1g Carb | 20g Fat | 7.2g Fiber | 334 Calories

Nutrition

Serving: 1meal | Calories: 334kcal | Carbohydrates: 16.1g | Protein: 24g | Fat: 20g | Fiber: 7.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Cauliflower Rice Salmon Poke Bowl Meal Prep

Sweet Potato Wedges With Tahini

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Fries will always have a special place in my heart. I grew up loving that salty, crispy bite, but once I started meal prepping and paying closer attention to how food made me feel, I realized traditional fries often left me sluggish. That's why I started making these Sweet Potato Wedges with Tahini. They've got all the satisfaction of fries, but with nutrient-dense ingredients and a creamy tahini drizzle that makes them feel like a total upgrade.

Sweet Potato Wedges With Tahini
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I love how simple this recipe is. It only takes a few pantry spices, two sweet potatoes, and tahini. Yet the end result tastes gourmet. Whether I make a batch for lunch, a side dish, or an afternoon snack, these wedges never last long in my kitchen.

If you're looking for healthy snack or side dish meal prep ideas, this one's going to become a regular.

Why Sweet Potato Wedges are a Smart Meal Prep Choice

Sweet potatoes aren't just tasty-they're a powerhouse food. One medium sweet potato contains about four times the daily recommended intake of Vitamin A, which supports eye health, immunity, and skin. They also provide:

  • Complex carbs for steady energy (no mid-afternoon crash)
  • Fiber to keep you fuller longer
  • Antioxidants in the skin (so don't peel them!)
  • A natural sweetness that pairs perfectly with savory spices

Pairing them with tahini adds healthy fats, calcium, magnesium, and a creamy texture that balances the crispy wedges beautifully.

If you love this combo, you'll also want to check out our Baked Lentil Sweet Potato Falafels with Avocado Cream Sauce or this Gluten-Free Sweet Potato Pizza.

Sweet Potato Wedges With Tahini

Ingredients You'll Need

  • 2 tablespoon runny tahini
  • 2 sweet potatoes, washed and scrubbed
  • Olive oil
  • Himalayan sea salt
  • Black pepper
  • ½ teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon smoked paprika

How to Make Sweet Potato Wedges with Tahini

  1. Prep the oven: Preheat to 400°F and line a baking sheet with parchment paper.
  2. Cut the wedges: Slice each sweet potato in half, then cut each half into 4-6 wedges.
  3. Season: Arrange wedges on the sheet pan, drizzle with olive oil, and season with salt, pepper, chili powder, cumin, and smoked paprika.
  4. Bake: Roast for 35-40 minutes until crispy outside and fork-tender inside.
  5. Finish: Let cool slightly, then drizzle with tahini just before serving.
Sweet Potato Wedges With Tahini

How to Store

  • Fridge: Store cooled wedges in an airtight container for 5-7 days.
  • Tahini: Keep tahini in a separate container until serving for best texture.

How to Reheat

  • Oven or Air Fryer (best option): Reheat at 375°F for 5-8 minutes until crispy.
  • Microwave: Heat for 1-2 minutes (softer, less crispy).

Nutrition (per serving, recipe makes 2)

  • Calories: 291
  • Protein: 6g
  • Carbs: 44g
  • Fat: 12g
  • Fiber: 8g
Sweet Potato Wedges With Tahini

FAQs

Can I make these wedges in the air fryer?
Yes! Cook at 375°F for 15-20 minutes, shaking the basket halfway through.

What can I use instead of tahini?
Hummus, Greek yogurt sauce, or even guacamole make great alternatives.

Can I meal prep these for the week?
Absolutely. Just roast a big batch and keep the tahini separate until serving.

Sweet Potato Wedges With Tahini

Final Thoughts

These Sweet Potato Wedges with Tahini prove that healthy food doesn't have to be complicated or boring. With just a few spices and simple ingredients, you get crispy, satisfying wedges that work as a snack, side dish, or even a light lunch.

If you want more done-for-you meal prep solutions, check out the Workweek Lunch Weekly Meal Plans. You'll get fresh recipes and grocery lists every week, so you don't have to spend hours figuring out what to cook.

Sweet Potato Wedges With Tahini

Sweet Potato Wedges With Tahini

Enjoy healthy fries and dip for a different take on snacking! Sweet potato wedges with an addicting spice blend dipped in runny tahini.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: Mediterranean
Keyword: Meal Prep
Servings: 2 servings
Calories: 291kcal
Author: Nick Quintero

Ingredients

  • 2 medium sweet potatoes
  • ½ tbs olive oil
  • ½ teaspoon Chili Powder
  • ½ teaspoon cumin
  • ½ teaspoon smoked paprika
  • salt & pepper
  • 2 tbs runny tahini

Instructions

  • Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
  • Cut the washed and scrubbed sweet potatoes in half and then cut each half into 4-6 wedges. Arrange the sweet potato wedges on the parchment lined baking sheet and drizzle with the olive oil. Sprinkle with salt, pepper, chili powder, and smoke paprika.
  • Roast in the oven until the potatoes are browned, crispy on the outside and fork tender on the inside, about 35-40 minutes. Remove from the oven, allow to cool slightly, then serve with runny tahini.
  • Keep leftovers separate in the fridge for 5-7 days.

Notes

Nutrition for 1 out of 2 servings:
6g Protein | 44.4g Carbs | 11.7g Fat | 8g Fiber | 291 Calories

Nutrition

Serving: 1serving | Calories: 291kcal | Carbohydrates: 44.4g | Protein: 6g | Fat: 11.7g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic and Thyme Chicken Meal Prep (Whole30 Friendly)

by 2 Comments

In my world, a good chicken meal prep is as good as gold. Chicken is affordable, easy to cook, and so versatile that I never get tired of it, as long as I switch up the flavors. That's why I love this Garlic and Thyme Chicken Meal Prep. By adding a few simple spices and pairing them with roasted sweet potatoes and brussels sprouts, you get a dish that's wholesome, flavorful, and anything but boring.

This recipe has all the cozy vibes I want in a fall-inspired meal, but it's also balanced enough for any time of year. It's naturally Whole30 friendly, gluten-free, and dairy-free, so it works with a variety of diets. Plus, it's a budget-friendly prep since most of these ingredients are staples you probably already have on hand.

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Why I Love This Recipe

I've made plenty of chicken preps over the years, but this one always stands out. Here's why:

  • Nutritious: A perfect balance of lean protein, fiber, and complex carbs.
  • Anti-inflammatory benefits: Sweet potatoes and brussels sprouts are antioxidant powerhouses.
  • Meal prep friendly: Cooks on one sheet pan in under 30 minutes.
  • Versatile: Works as lunch, dinner, or even a post-workout meal.

If you're looking for more easy chicken recipes, check out my Dinner Meal Prep Recipes collection, it's full of healthy ideas like sheet pan meals, stir-fries, and slow cooker options.

Ingredients You'll Need

  • 3 boneless, skinless chicken breasts
  • 5 cups brussels sprouts, trimmed and halved
  • 1 large sweet potato, chopped into ½-inch cubes
  • 2 tablespoon olive oil
  • 3 cloves garlic, minced
  • 2 tablespoon dried thyme
  • ½ teaspoon black pepper
  • 1 teaspoon salt

How to Make Garlic and Thyme Chicken Meal Prep

  1. Preheat oven: Set oven to 425°F and line a sheet pan with parchment paper or foil.
  2. Season chicken: Place chicken in a bag or bowl. Add 1 tablespoon olive oil, garlic, thyme, ¼ teaspoon pepper, and ½ teaspoon salt. Rub until evenly coated.
  3. Prep vegetables: Toss brussels sprouts with 1 tablespoon olive oil. Microwave chopped sweet potato for 3 minutes to soften, then toss with a drizzle of oil. Season both with remaining salt and pepper.
  4. Bake: Arrange chicken, brussels sprouts, and sweet potatoes on the sheet pan. Roast for 20-25 minutes, or until chicken reaches an internal temp of 165°F and vegetables are tender.
  5. Serve: Garnish with fresh thyme and portion into containers.

How to Store

  • Fridge: Store in airtight containers for up to 4 days.
  • Freezer: You can freeze the chicken and sweet potatoes for up to 2 months. Brussels sprouts are best fresh but can be frozen if you don't mind a softer texture.

How to Reheat

  • Microwave: Reheat for 2-3 minutes, stirring vegetables halfway through.
  • Oven/Air Fryer: Warm at 350°F for 8-10 minutes to maintain texture.

Nutrition Per Serving (1 of 3 servings)

  • Calories: 326
  • Protein: 32g
  • Carbs: 27g
  • Fat: 10g

Substitutions and Variations

  • Vegetables: Swap brussels sprouts for broccoli, green beans, or asparagus.
  • Potatoes: Use butternut squash or carrots instead of sweet potatoes.
  • Seasonings: Rosemary or Italian seasoning can be used instead of thyme.
  • Protein: Try chicken thighs for a juicier option, or turkey breast for variety.

If you love budget-friendly, adaptable recipes like this, check out my Under $4 Meal Prep Recipes.

FAQs About Garlic and Thyme Chicken

Can I make this recipe ahead of time?
Yes! This recipe was made for meal prep. Cook once, portion into containers, and you've got lunches ready for the week.

Is this recipe Whole30 compliant?
Yes - it's naturally Whole30, dairy-free, and gluten-free.

What type of containers should I use?
I recommend dual-compartment meal prep containers so you can separate chicken from veggies.

Can I double this recipe?
Absolutely. Just use two sheet pans so everything roasts evenly.

Final Thoughts

This Garlic and Thyme Chicken Meal Prep proves that simple ingredients can deliver big flavor. With roasted sweet potatoes, crispy brussels sprouts, and herb-seasoned chicken, it's a nourishing meal that doesn't take much effort. Perfect for busy weekdays, post-workout fuel, or anytime you want a comforting, balanced dish.

If you're ready for more inspiration, browse my full Meal Prep Ideas or grab the Free Meal Prep eBook to simplify your weekly prep routine.

Garlic & Thyme Chicken Meal Prep

Garlic & Thyme Chicken Meal Prep

The warm, fall flavors of garlic and thyme paired with sweet potatoes and roasted brussels sprouts make this Whole30 friendly meal prep easy, affordable and nutritious! 
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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 3 meals
Calories: 326kcal
Author: Nick Quintero

Ingredients

  • 12 oz Chicken Breasts
  • 5 cups Brussels Sprouts
  • 1 large sweet potato
  • 2 tbsp. olive oil
  • 3 cloves garlic
  • 2 tablespoon dried thyme
  • ½ teaspoon black
  • 1 teaspoon Salt
  • fresh thyme

Instructions

  • Preheat oven to 425F and place the chicken breast in a ziplock bag with 2 tablespoons of olive oil, garlic, dried thyme, ¼ teaspoon pepper and ½ teaspoon salt. Zip the bag and rub the oil and spices into the chicken.
  • Wash, trim and halve the brussel sprouts. Toss in 1 tablespoon olive oil. Wash and chop the sweet potato into ½ inch cubes. Microwave for 3 minutes to soften. Toss in 1 tablespoon olive oil.
  • Place the brussels and sweet potatoes on a sheet pan lined with parchment paper or tin foil. Sprinkle with ¼ teaspoon pepper and ½ teaspoon salt. Remove chicken from bag and place on the sheet pan. Bake for 20-25 minutes or until chicken is fully cooked through. Garnish with fresh thyme.

Notes

WW Smart Points= Green:10  Blue:5  Purple:3
__
 
Nutrition for 1 out of 3 servings:
32g Protein, 27g Carbs, 10g Fat, 326 calories

Nutrition

Serving: 1meal | Calories: 326kcal | Carbohydrates: 27g | Protein: 32g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

WW Smart Points= Green:10  Blue:5  Purple:3

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Garlic & Thyme Chicken Meal Prep Recipe

Easy Gluten-Free Fall Breakfast Granola (Healthy Meal Prep Snack)

by 2 Comments

There's nothing like the smell of homemade granola baking in the oven. The warm spices, toasted oats, and just-right sweetness fill the whole house and make everyone ask, "What's cooking?" That's why I love this Easy Gluten-Free Fall Breakfast Granola - it's simple, wholesome, and makes mornings so much easier.

Easy Gluten Free Fall Breakfast Granola
Table of Contents

I've been making this recipe on repeat when I need something quick for breakfast, school lunches, or a healthy snack. It's packed with gluten-free oats, pecans, pepitas, raisins, and just a touch of agave for sweetness. The combo gives me lasting energy without a sugar crash, and it pairs perfectly with Greek yogurt, fresh fruit, or even sprinkled on top of waffles.

The best part? It's completely customizable. Swap nuts, dried fruit, or sweeteners based on what you have in your pantry, and it still turns out amazing every time.

Why You'll Love This Recipe

I started making my own granola because store-bought versions were either too sweet, too expensive, or packed with ingredients I didn't want. This recipe solves all of that.

  • Naturally gluten-free - made with certified gluten-free oats.
  • Healthy fats + fiber - from pecans, pepitas, and oats.
  • Meal prep friendly - make a big batch and store for weeks.
  • Versatile - breakfast, snack, or even dessert topping.

If you love easy recipes like this, don't miss my Grain-Free Granola or Nutty Peanut Butter Trail Mix Bars - both are perfect pack-and-go options.

Easy Gluten Free Fall Breakfast Granola

Ingredients:

  • ½ tsp. cinnamon 
  • 2 cups Gluten Free Rolled Oats 
  • ½ cup raw pecans 
  • ½  cup pepitas (pumpkin seeds) 
  • ½ cup raisins, or dried fruit of choice 
  • ¼ cup agave
  • ¼ cup melted coconut oil 
Easy Gluten Free Fall Breakfast Granola

How to Store

One of the best parts about homemade granola is how long it lasts when stored properly.

  • Pantry: 1-2 months in an airtight container.
  • Fridge: 3-4 months.
  • Freezer: Up to 6 months. (Make sure it's fully cooled before freezing.)

👉 I like storing mine in glass meal prep containers to keep it crunchy and fresh.

How to Reheat

Granola doesn't really need reheating, but if it ever softens, you can spread it on a baking sheet and toast at 300ºF for 5-7 minutes to bring back the crunch.

Customization Ideas

The beauty of granola is that you can make it your own. Here are some of my favorite swaps:

  • Nuts: Swap pecans for almonds, walnuts, or cashews.
  • Sweetener: Use pure maple syrup instead of agave for more fall flavor.
  • Dried fruit: Try cranberries, blueberries, apples, or even skip fruit for a lower-sugar version.
  • Extras: Add vanilla extract, pumpkin spice, or shredded coconut.
  • Grains: Mix in crisp brown rice cereal for extra crunch.

For more breakfast inspiration, check out my Dessert & Snack Meal Prep Recipes.

Easy Gluten Free Fall Breakfast Granola

More Ways to use Granola:

Are you a granola connoisseur? Well good thing, because we have a couple other amazing granola recipes for you to try that are sure to please your granola loving palate! Check out these other recipes at MPOF and give them a try too.

How to Portion

This recipe makes about 8 servings (½ cup each). But honestly? I usually double it, because my family eats it so fast. Portion into single-serving containers or snack bags for grab-and-go snacks.

FAQs About Homemade Granola

Is homemade granola healthier than store-bought?
Yes. Store-bought versions are often loaded with sugar and oil. This version uses less sweetener and healthier fats.

Can I make this nut-free?
Absolutely. Replace pecans with more seeds (pepitas, sunflower seeds, or chia).

What's the best way to serve this granola?
I love it with Greek yogurt and fresh fruit, but it's also amazing on smoothie bowls, oatmeal, or even sprinkled on top of ice cream.

Do I have to use agave?
No - maple syrup, honey, or even monk fruit syrup all work.

Final Thoughts

This Easy Gluten-Free Fall Breakfast Granola has quickly become one of my staple meal preps. It's crunchy, lightly sweet, and perfect for everything from breakfast to an afternoon snack. Once you make it at home, you'll never want to go back to store-bought.

If you're ready to add more variety to your breakfast rotation, explore my full list of Meal Prep Ideas or grab the Free Meal Prep eBook to simplify your weekly prep.

Easy Gluten Free Fall Breakfast Granola

Easy Gluten Free Fall Breakfast Granola

EASY Gluten-Free Fall Breakfast Granola doubles as a breakfast or healthy snack on-the-go! Naturally sweetened with honey and made with your favorite ingredients. 
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 8 ½ cup servings
Calories: 282kcal
Author: Nick Quintero

Ingredients

  • 2 cups Gluten-Free rolled oats
  • ½ cup pecans raw
  • ½ cup pepitas
  • ½ cup raisins
  • ¼ cup agave
  • ¼ cup Coconut Oil
  • ½ teaspoon ground cinnamon

Instructions

  • Preheat oven to 350 F. Line a baking sheet with parchment paper. 
  • In a large bowl, combine oats, pecans, pepitas, cinnamon, and raisins. Stir together to combine. 
  • Stir in agave and coconut oil. Coating the dry ingredients well. 
  • Spread the mixture over the parchment paper in an even layer. 
  • Bake at 350 F 20-23 minutes until lightly browned. It will continue cooking out of the oven. 
  • Let the pan rest completely undisturbed until it cools completely before breaking the granola into pieces.  
  • Store in the refrigerator or freezer to maintain freshness.  

Notes

Nutrition for 1 out of 8 servings (½ cup= 1 serving)
5g Protein, 34g Carbs, 14g Fat

Nutrition

Serving: 1serving | Calories: 282kcal | Carbohydrates: 34g | Protein: 5g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Gluten Free Snack Recipe

Lemon Poppy Seed Oatmeal Bars (Easy Snack Meal Prep)

by Leave a Comment

When summer hits and the temperatures climb, the last thing I want is a hot breakfast weighing me down first thing in the morning. That's when recipes like these Lemon Poppy Seed Oatmeal Bars save the day. They're light, tangy-sweet, and chewy with just the right amount of glaze on top. Best of all, they're meal prep friendly and portable, so I can grab one on the go or pack a few for a hike, beach trip, or road trip.

Lemon Poppy Seed Oatmeal Bars

I love that these bars feel indulgent while still being nourishing. They're made with old-fashioned oats, almond flour, healthy fats from coconut oil, and sweetened with Now Real Food® Organic 1:1 Monk Fruit Sweetener, which keeps them naturally lower in sugar without that weird aftertaste other sweeteners sometimes have. Pair two bars with some fresh fruit and Greek yogurt (or coconut yogurt for a vegan option), and you've got a complete meal that's refreshing and energizing.

Lemon Poppy Seed Oatmeal Bars

Why I Love These Bars

These bars have become one of my go-to summer meal preps, and here's why:

  • No oven fatigue - only 20 minutes of baking time, then you let them cool.
  • Portable - perfect for hiking, road trips, or beach days.
  • Balanced energy - fiber from oats, healthy fats from coconut oil, and natural sweetness from monk fruit.
  • Customizable - enjoy them as-is, or pair with yogurt and fruit for a bigger meal.

If you're looking for more summertime inspiration, check out my Quick Lunch Ideas (20 minutes or less) or grab my Free Meal Prep eBook for beginner-friendly prep tips.

Lemon Poppy Seed Oatmeal Bars

Lemon Poppy Seed Oatmeal Bars Ingredients: 

For Bars 

  • ¼ cup hot water 
  • ¼ cup lemon juice
  • ⅓ cup melted coconut oil 
  • 2 teaspoon vanilla extract
  • 1 ½ cups old fashioned oats 
  • ¾ cup blanched almond flour 
  • ¼ cup Now Real Food®  Organic 1:1 Monk Fruit Sweetener
  • 1 tablespoon lemon zest 
  • 1 tablespoon poppy seeds
  • ¼ teaspoon sea salt 

For Glaze 

  • ¼ cup Now Real Food® Organic 1:1 monk fruit sweetener
  • 1 tablespoon unsweetened almond milk 
  • 1 teaspoon lemon juice 
  • ¼ teaspoon corn starch 

For Serving 

  • 1 cup cubed watermelon
  • 1 cup cubed cantaloupe 
  • 1 cup low-fat Greek yogurt (use coconut milk yogurt for vegan)
Lemon Poppy Seed Oatmeal Bars

 How to Make Lemon Poppy Seed Oatmeal Bars

Step 1: Bake the Bars

  1. Preheat oven to 350ºF.
  2. In a mixing bowl, whisk together hot water, lemon juice, coconut oil, and vanilla.
  3. Stir in oats, almond flour, monk fruit sweetener, lemon zest, poppy seeds, and sea salt until combined.
  4. Press mixture into a greased baking pan and bake for 20 minutes, until edges are golden.
  5. Let cool completely in the pan (about 1 hour).

Step 2: Make the Glaze

  1. Heat almond milk, lemon juice, and monk fruit sweetener in a small saucepan over low heat. Whisk until dissolved (2-3 minutes).
  2. Stir in cornstarch and cook another 1-2 minutes until slightly thickened.
  3. Let cool for 10 minutes.

Step 3: Assemble

Let the glaze set for 10 minutes before packing or serving.

Invert bars onto a cutting board, slice into 8 pieces, and drizzle with glaze.

How to Store

  • Fridge: Store in an airtight container for up to 5 days. I recommend layering parchment paper between bars so the glaze doesn't stick.
  • Freezer: Wrap bars individually in foil or plastic wrap and freeze for up to 2 months. Thaw overnight in the fridge before eating.

How to Reheat

These bars are best enjoyed cold or at room temperature, no reheating needed! But if you prefer them warm, you can microwave one bar for 10-15 seconds.

Lemon Poppy Seed Oatmeal Bars

Substitutions and Variations

  • Sweetener: If you don't have monk fruit sweetener, you can use coconut sugar or maple syrup (though texture will change slightly).
  • Flour: Swap almond flour for oat flour if you need a nut-free version.
  • Yogurt: Use dairy-free yogurt if vegan.
  • Fruit: Blueberries or raspberries pair beautifully with the lemon flavor if you want to switch up the side fruit.

For more plant-based options, check out my Dessert Meal Prep Recipes.

Nutrition Info (with optional sides)

  • Calories: 627
  • Protein: 9g
  • Carbs: 60g
  • Fat: 36g
  • Fiber: 9g

FAQs About Lemon Poppy Seed Oatmeal Bars

Can I make these bars vegan?
Yes! Just use coconut yogurt instead of Greek yogurt for serving. The bars themselves are already vegan.

Can I double the batch?
Absolutely, just use a larger pan and increase baking time by about 5 minutes.

Do the bars hold up well for travel?
Yes, they're perfect for road trips and hikes. Wrap individually in foil or parchment for easy grab-and-go snacks.

Can I skip the glaze?
You can, but I recommend keeping it because it adds just the right tangy-sweet finish.

Lemon Poppy Seed Oatmeal Bars

Final Thoughts

These Lemon Poppy Seed Oatmeal Bars are everything I want in a summer meal prep: light, refreshing, portable, and easy to make ahead. Whether you're grabbing breakfast on a hot morning, packing snacks for a hike, or just looking for a better alternative to store-bought granola bars, these will quickly become a favorite.

If you're ready for more inspiration, explore my Meal Prep Ideas or check out the Meal Planning Guide to simplify your week.

Lemon Poppy Seed Oatmeal Bars

Lemon Poppyseed Oatmeal Bars

These tangy-sweet lemon oat bars are a fiber-filled start to the day. Healthy fats from coconut oil and almond flour help keep you feeling satiated and monk fruit sweetener keeps blood sugar from spiking. Pair with high protein yogurt for a complete meal.
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Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: Breakfast, Dessert, Lunch, Snack
Cuisine: American
Keyword: breakfast, dessert, gluten free, monk fruit, vegan, vegetarian
Servings: 4 meals
Calories: 511kcal
Author: Nick Quintero

Ingredients

For Bars

  • ¼ cup hot water
  • ¼ cup lemon juice
  • ⅓ cup melted coconut oil
  • 2 teaspoon vanilla extract
  • 1 ½ cups old fashioned oats
  • ¾ cup blanched almond flour
  • ¼ cup Now Real Food® Organic 1:1 Monk Fruit Sweetener
  • 1 tablespoon lemon zest
  • 1 tablespoon poppy seeds
  • ¼ teaspoon sea salt

For Glaze

  • ¼ cup Now Real Food® Organic 1:1 Monk Fruit Sweetener
  • 1 tablespoon unsweetened almond milk
  • 1 teaspoon lemon juice
  • ¼ teaspoon corn starch

For Serving

  • 1 cup cubed watermelon
  • 1 cup cubed cantaloupe
  • 1 cup low-fat Greek yogurt use coconut milk yogurt for vegan

Instructions

  • Preheat oven to 350ºF. Whisk together water, lemon juice, coconut oil and vanilla extract in a medium mixing bowl.
  • Add oats, almond flour, monk fruit sweetener, lemon zest, poppy seeds and sea salt. Stir until well moistened.
  • Pour mixture into pan and press to form to pan. Bake for 20 minutes, until edges are golden. Cool bars in pan at room temperature completely, about 1 hour.
  • While bars cool, heat unsweetened almond milk, lemon juice and monk fruit sweetener over low heat in a saucepan. Whisk regularly until sweetener has dissolved, 2-3 minutes. Whisk in cornstarch and continue to cook 1-2 minutes longer until slightly thickened. Pour mixture into a small bowl and cool for 10 minutes.
  • Invert baking pan with lemon poppy seed bars onto a cutting board. Slice into 8 bars and drizzle with glaze. Allow glaze to set for 10 minutes in a dry spot.
  • Add 2 lemon poppy seed oat bars to large compartments of 4 white meal prep containers. Add Greek yogurt to 4 small compartments and divide watermelon and cantaloupe between remaining small compartments.

Notes

Macros including optional sides (cantaloupe, watermelon, Greek yogurt)
Calories: 627
Protein: 9g
Carbs: 60g 
Fat: 36g
Fiber: 9g 

Nutrition

Calories: 511kcal | Carbohydrates: 47g | Protein: 9g | Fat: 33g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Lemon Poppy Seed Oatmeal Bars

Sweet and Sour Mushrooms

by 3 Comments

One of my biggest weaknesses used to be takeout, especially Asian-inspired dishes like sweet and sour chicken. The problem was that most of those meals were loaded with sugar, deep-fried, and left me feeling sluggish an hour later. That's when I started experimenting with lighter, plant-based twists I could prep at home.

Sweet and Sour Mushrooms

This Sweet and Sour Mushrooms recipe quickly became one of my favorites. It's vegan, ready in under 30 minutes, and tastes just as good (if not better) than takeout. By swapping chicken for mushrooms, I get the same hearty texture and flavor, but with fewer calories, more fiber, and a big boost of antioxidants. Plus, it meal preps beautifully, which makes it a win in my book.

Table of Contents

Why Mushrooms Work So Well in This Recipe

I'll admit, I didn't always appreciate mushrooms. But once I learned how versatile they are, I started using them constantly in meal prep. Mushrooms soak up sauces like little sponges, so when you toss them in this tangy sweet and sour glaze, the flavor really shines.

I usually reach for white button mushrooms, since they're budget-friendly and easy to find. But you can also mix in cremini or shiitake mushrooms for more depth. Here's why I love using them:

  • Nutrient-dense - Rich in vitamin D, B vitamins, copper, selenium, and phosphorus.
  • Low in calories, high in fiber - Keeps you satisfied without weighing you down.
  • Immunity booster - Research shows mushrooms may support immune function and reduce inflammation.
  • Great meat alternative - Their texture makes them a natural swap in vegan or vegetarian recipes.

If you want another creative mushroom-based dish, check out my Mushroom Carnitas Burrito Bowls - they're just as hearty and delicious.

Sweet and Sour Mushrooms

Ingredients You'll Need

Here's what you'll need to make this takeout-inspired dish at home:

For the Stir-Fry

  • 1 tablespoon olive oil
  • 4 cups assorted mushrooms (white button, cremini, shiitake), sliced
  • 2 cups chopped bell pepper
  • 1 cup chopped pineapple
  • 1 cup chopped sweet white onion
  • 4 cups cooked jasmine rice
  • ½ cup chopped green onion
  • 1 teaspoon sesame seeds

For the Sweet & Sour Sauce

  • 1 tablespoon toasted sesame oil
  • ½ cup pineapple juice
  • 2 tablespoon coconut aminos (or soy sauce if not gluten-free)
  • 1 tablespoon tomato paste
  • ½ teaspoon minced garlic
  • ½ teaspoon ginger paste
  • 1 teaspoon tapioca starch (or cornstarch)

How to make Sweet and Sour Mushrooms 

One of the reasons I love this recipe is how quickly it comes together. Perfect for busy weeknights or a Sunday meal prep session.

Step 1: Make the Sauce

In a small bowl, whisk together sesame oil, pineapple juice, coconut aminos, tomato paste, garlic, ginger, and tapioca starch. Make sure the tomato paste is fully incorporated. Set aside.

Step 2: Cook the Vegetables

Heat olive oil in a cast-iron skillet over medium heat. Add mushrooms, bell peppers, and onion. Sauté for about 10 minutes, stirring occasionally, until softened and lightly browned.

Step 3: Add the Sauce and Pineapple

Pour in the sauce and stir to coat the vegetables. Reduce heat to medium-low, add pineapple, and cook for another 8-10 minutes uncovered until the sauce thickens slightly.

Step 4: Serve and Garnish

Spoon the mushroom mixture over jasmine rice, then garnish with green onion and sesame seeds.

Nutrition Facts Of White Button Mushrooms

White Button mushrooms are packed with nutritional benefits. Here are just a few nutritional facts about these awesome mushrooms.

  • Rich  in vitamin D
  • Low in calories
  • Contains many of the B complex vitamins such as niacin, thiamin, and riboflavin.
  • Rich in nutrients such as copper, selenium, and phosphorus. 
  • Has antioxidants 
Sweet and Sour Mushrooms

How to Store

  • Fridge: Store in airtight containers for up to 4 days.
  • Freezer: Not recommended... mushrooms and pineapple can get watery when thawed.

How to Reheat

  • Stovetop: Warm in a skillet over medium heat with a splash of water to loosen the sauce.
  • Microwave: Heat for 2-3 minutes, stirring halfway through.
Sweet and Sour Mushrooms

Substitutions and Variations

  • Mushrooms: Use all white button mushrooms, or mix in portobello, cremini, or shiitake for variety.
  • Sauce: Swap pineapple juice for orange juice if that's what you have on hand.
  • Protein boost: Add crispy tofu or edamame to increase the protein content.
  • Low-carb option: Swap jasmine rice for cauliflower rice or zucchini noodles.

For more flexible inspiration, check out my Vegetarian Meal Prep Recipes.

FAQs About Sweet and Sour Mushrooms

Can I make this recipe without pineapple?
Yes - just use extra bell peppers and increase the pineapple juice in the sauce for sweetness.

What's the best rice to serve with this?
I prefer jasmine rice, but brown rice or quinoa also work well. For a lower-carb option, try cauliflower rice.

How can I add more protein?
Pair the mushrooms with baked tofu, tempeh, or even chickpeas.

Is this recipe gluten-free?
Yes, as long as you use coconut aminos instead of soy sauce.

Final Thoughts

If you're craving takeout but want something lighter, faster, and more nourishing, these Sweet and Sour Mushrooms are a perfect choice. They're tangy, satisfying, and plant-based - and they fit beautifully into a weekly meal prep routine.

For more inspiration, check out my full list of Meal Prep Ideas or grab the Free Meal Prep eBook to simplify your weekly prep even more.

Sweet and Sour Mushrooms

Sweet and Sour Mushrooms

This vegan twist on an Asian takeout favorite lets mushrooms do the heavy lifting for a hearty texture and dose of antioxidants with bell peppers and fresh pineapple!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: dinner, Lunch
Cuisine: Asian
Keyword: gluten free, Meal Prep, vegan, vegetarian
Servings: 4 meals
Calories: 423kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 4 cups sliced assorted mushrooms white button, cremini, shiitake
  • 2 cups chopped bell pepper
  • 1 cup chopped pineapple
  • 1 cup chopped sweet white onion
  • 4 cups cooked jasmine rice
  • ½ cup chopped green onion
  • 1 teaspoon sesame seeds

For Sauce

  • 1 tablespoon toasted sesame oil
  • ½ cup pineapple juice
  • 2 tablespoon coconut aminos
  • 1 tablespoon tomato paste
  • ½ teaspoon minced garlic
  • ½ teaspoon ginger paste
  • 1 teaspoon tapioca starch

Instructions

  • Stir together ingredients for the sauce in a small mixing bowl until tomato paste is completely incorporated. Set aside.
  • Heat olive oil over medium heat in a medium cast-iron skillet. Add mushrooms, bell pepper, and onion and sauté for 10 minutes, stirring occasionally. Pour in the sauce and reduce heat to medium-low. Stir in pineapple. Continue to cook uncovered for 8-10 minutes longer.
  • Serve sweet and sour mushrooms over rice garnished with green onion and sesame seeds

Video

Nutrition

Calories: 423kcal | Carbohydrates: 76.4g | Protein: 11g | Fat: 9.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pesto Noodles with Crispy Chicken Bites (Gluten-Free Meal Prep)

by 3 Comments

No doubt about it, pasta is one of my favorite comfort foods. It's versatile, filling, and can be dressed up in endless ways, from hearty bolognese to creamy fettuccine Alfredo. But as much as I love pasta, I know not everyone can enjoy traditional wheat noodles.

For anyone with a gluten allergy, Celiac disease, or just looking for a lighter option, pasta night can feel tricky.

That's exactly why I created this Pesto Noodles with Crispy Chicken Bites meal prep recipe. It's everything I love about Italian-inspired comfort food, but with a healthy, gluten-free twist. Instead of traditional pasta, I use Palmini noodles (made from tender hearts of palm), and the chicken gets its crunch from gluten-free breadcrumbs. The result is a dish that's light, flavorful, and satisfying, perfect for meal prep.

Table of Contents
Pesto Noodles With Crispy Chicken Bites

This lightened-up pasta dish uses hearts of palm noodles instead of traditional pasta and gets topped with crispy baked herb chicken bites for irresistible texture! 

Why You'll Love This Recipe

When I first tried Palmini noodles, I was surprised at how well they held up in dishes like this one. Paired with homemade pesto and crispy oven-baked chicken, they're a perfect gluten-free swap that doesn't feel like a compromise. Here's why I keep coming back to this recipe:

  • Gluten-free but full of flavor - Palmini noodles and gluten-free breadcrumbs make this dish allergy-friendly.
  • High in protein - Thanks to chicken and mozzarella, this dish is balanced and filling.
  • Meal prep friendly - The chicken and noodles last 3-5 days in the fridge.
  • Quick to make - Everything comes together in under an hour.

If you're new to prepping gluten-free meals, check out my Gluten-Free Meal Prep Recipes for even more inspiration.

Pesto Noodles With Crispy Chicken Bites

Ingredients You'll Need

For the Chicken Bites

  • 1 lb boneless skinless chicken breast, sliced into bite-sized pieces
  • 1 large egg
  • ½ cup gluten-free breadcrumbs
  • 1 teaspoon dried basil
  • ½ teaspoon dried oregano
  • 1 teaspoon paprika
  • 1 teaspoon sea salt
  • ¼ teaspoon cracked black pepper
  • ¼ teaspoon garlic powder

For the Pesto Palmini Noodles

  • 2 (15 oz) cans Palmini noodles, drained
  • ½ cup olive oil
  • 3 tablespoon grated Parmesan cheese
  • 1½ cups fresh basil leaves
  • ½ teaspoon minced garlic
  • ¼ teaspoon sea salt

For the Caprese Salad

  • 3 cups cherry tomatoes, halved
  • ½ cup mozzarella balls, halved
  • 1 tablespoon chopped basil
  • 2 teaspoon red wine vinegar
  • 1 teaspoon olive oil
  • Sea salt and black pepper, to taste
Pesto Noodles With Crispy Chicken Bites

How to Make Pesto Noodles with Crispy Chicken Bites

Step 1: Bake the Chicken Bites

  1. Preheat oven to 400ºF. Line a baking sheet with parchment paper.
  2. In one bowl, whisk the egg. In another, mix breadcrumbs with basil, oregano, paprika, salt, pepper, and garlic powder.
  3. Dip chicken bites into the egg, shake off excess, then coat with the breadcrumb mixture.
  4. Place on the baking sheet and bake for 30 minutes, until crispy and golden.

Step 2: Make the Pesto and Noodles

  1. In a food processor, blend olive oil, Parmesan, basil, garlic, and salt until smooth.
  2. Heat a skillet over medium, add drained Palmini noodles, and toss with the pesto sauce for 4-5 minutes until warmed through.

Step 3: Assemble the Caprese Salad

  1. Mix cherry tomatoes, mozzarella, basil, vinegar, olive oil, salt, and pepper in a bowl.
  2. Divide into smaller compartments of your meal prep containers.

Step 4: Portion and Store

Add pesto noodles to the large compartment, top with 5-6 crispy chicken bites, and add caprese salad on the side.

Pesto Noodles With Crispy Chicken Bites

How to Store

  • Fridge: Store in airtight containers for up to 3-5 days. Note: the caprese salad is best within 3 days.
  • Freezer: Freeze chicken bites and noodles separately for up to 2 months. Do not freeze caprese salad (the tomatoes and mozzarella don't hold up).

How to Reheat

  • Caprese salad: Keep cold - don't reheat this part.
  • Chicken: Reheat in the oven or air fryer at 350ºF for 5-7 minutes to keep it crispy.
  • Noodles: Microwave with a splash of water or reheat in a skillet over medium heat.

Substitutions and Variations

  • Noodles: Try zucchini noodles or spaghetti squash if you can't find Palmini.
  • Protein: Swap chicken for shrimp or tofu for a pescatarian or vegetarian version.
  • Cheese-free: Omit the mozzarella in the caprese salad and use nutritional yeast in the pesto for a dairy-free option.

For more inspiration, check out my Dinner Meal Prep Recipes.

Pesto Noodles With Crispy Chicken Bites

More gluten free chicken and noodles meal prep recipes:

We just love chicken at MPOF, and we even have a number of chicken-based recipes that are all gluten-free, too! Here are just a few, for your future meal prep consideration:

Pesto Noodles With Crispy Chicken Bites

FAQs About Pesto Noodles with Crispy Chicken Bites

Can I make this recipe ahead of time?
Yes - the noodles and chicken can be prepped 3-5 days in advance. Just wait to assemble the caprese salad until closer to eating if you want it extra fresh.

What's the best container for portioning?
I recommend dual-compartment meal prep containers so you can keep the noodles separate from the salad. Read my full guide: Best Meal Prep Containers.

Can I make this low-carb?
Palmini noodles are already very low-carb, but you can skip the mozzarella in the salad if you're watching macros closely. Use my Macro Calculator to see how this recipe fits your goals.

Pesto Noodles With Crispy Chicken Bites

Final Thoughts

This recipe proves that gluten-free meal prep can be both delicious and practical. With crispy chicken, herby pesto noodles, and a fresh caprese salad, it's a balanced meal that hits all the right notes.

If you're looking for more healthy inspiration, explore my full list of Meal Prep Ideas or grab the Free Meal Prep eBook to kickstart your weekly prep routine.

Pesto Noodles With Crispy Chicken Bites

Pesto Noodles With Crispy Chicken Bites

This lightened-up pasta dish uses hearts of palm noodles instead of traditional pasta and gets topped with crispy baked herb chicken bites for irresistible texture!
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, dinner, lunch, Meal Prep
Servings: 4 meals
Calories: 456kcal
Author: Nick Quintero

Equipment

  • Air Fryer

Ingredients

For Chicken Bites

  • ½ lb. boneless skinless chicken breast sliced into bit sized pieces
  • 1 large egg
  • ½ cup gluten-free breadcrumbs
  • 1 teaspoon dried basil
  • ½ teaspoon dried oregano
  • 1 teaspoon paprika
  • 1 teaspoon sea salt
  • ¼ teaspoon cracked black pepper
  • ¼ teaspoon garlic powder

For Pesto Palmini Noodles

  • 2 15 oz cans Palmini noodles drained
  • ½ cup olive oil
  • 3 tablespoon grated Parmesan cheese
  • 1 ½ cups fresh basil leaves
  • ½ teaspoon minced garlic
  • ¼ teaspoon sea salt

For Caprese Salad

  • 3 cups halved cherry tomatoes
  • ½ cup halved mozzarella balls
  • 1 tablespoon chopped basil
  • 2 teaspoon red wine vinegar
  • 1 teaspoon olive oil
  • Sea salt and black pepper to taste

Instructions

  • Preheat oven to 400ºF and line a baking sheet with parchment paper. Whisk egg in a shallow bowl and combine breadcrumbs and seasonings in a separate shallow bowl. Add 5-6 chicken bites to egg mixture at a time. Shake off excess egg and place chicken into breadcrumb mixture, coating all sides. Place onto baking sheet. Bake for 30 minutes.
  • While chicken bakes, combine olive oil, parmesan cheese, basil, garlic and sea salt to a food process and pause until thoroughly combined. Add drained palmini noodles to a medium skillet over medium heat and for pesto sauce on top. Use tongs to toss noodles to coat. Heat for 4-5 minutes to warm noodles through.
  • Stir together ingredients for caprese salad in a medium mixing bowl. Divide between 4 small compartments of teal MPOF containers. Divide pesto noodles between large compartments and top with 5-6 chicken bites.

Video

Nutrition

Calories: 456kcal | Carbohydrates: 24.9g | Protein: 40.1g | Fat: 23.9g | Fiber: 7.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

The Beginner's Guide to Starting a Plant-Based Diet: 7 Practical Tips

by 1 Comment

I'll never forget the first time I seriously considered eating plant-based. I had just watched a documentary that showed how much of our land and resources were tied to raising livestock, and then I started reading about the health benefits of eating more plants. At first, I thought it was just a trend. But once I began experimenting with plant-based meals, I realized it wasn't just hype. It was a lifestyle shift that made me feel lighter, more energized, and more in control of my health.

Table of Contents

If you've been curious about plant-based eating, you're not alone. More people are choosing to reduce or eliminate animal products for their health, for the environment, and for long-term sustainability. The good news is that you don't have to do it perfectly - and you definitely don't have to do it overnight. In this guide, I'll walk you through the benefits of a plant-based diet and share 7 beginner-friendly tips to help you start your own journey.

If you want to make plant-based meal prep even easier, check out the Workweek Lunch Weekly Meal Plans. They're flexible, plant-forward, and designed to take the stress out of planning.

The Beginner's Guide to Starting a Plant-Based Diet
Photo: Fork Over Knives

Why Go Plant-Based?

When I first started adding more plant-based meals to my week, I noticed the difference quickly. Meals built around vegetables, legumes, and whole grains gave me steady energy without the afternoon crash. But beyond how I felt day-to-day, the science is strong:

  • Better nutrient intake - By swapping meat and dairy for whole foods like beans, lentils, nuts, seeds, and vegetables, you naturally increase your fiber, folate, vitamin C, and antioxidant intake.
  • Weight management - Studies show that plant-based eaters tend to have lower body mass indexes without strict calorie-counting.
  • Reduced risk of chronic disease - A plant-based diet may help lower the risk of type 2 diabetes, heart disease, and some cancers.
  • Less exposure to antibiotics and hormones - Animal agriculture often relies on antibiotics, which means you're indirectly consuming them.

The benefits are clear, but making the switch can still feel overwhelming. That's where these practical tips come in.

Related: Click Here for 6 Vegetarian Meal Prep Ideas

7 Tips for Starting a Plant-Based Diet

1. Take it slowly

You don't need to throw out everything in your fridge overnight. I started by swapping dairy milk for almond milk in my coffee and adding one meatless dinner per week. Those small changes made the transition feel doable instead of overwhelming. Use up what you already have at home, and then try adding plant-based swaps like lentil pasta, oat milk, or chickpea flour tortillas.

2. Focus on your wins

I used to beat myself up when I "messed up" and ordered pizza with cheese. But the truth is, progress matters more than perfection. Celebrate every plant-based meal you cook. Over time, those small victories add up and shift your habits naturally.

3. Embrace meal prep

Meal prep is honestly the secret weapon for anyone going plant-based. Having meals ready in the fridge kept me from defaulting to takeout on busy nights. Some of my go-to meal preps when I started were Vegetarian Buffet-Style Meal Prep and Easy Plant-Based Lunch Ideas. Prepping once or twice a week gives you balanced meals you can just grab and go.

If you're new to prepping, grab our free Meal Prep eBook - it's packed with strategies and beginner recipes.

meal prep mastery ebook

4. Build new "go-to" meals

Before I went plant-based, my quick meals were things like scrambled eggs, grilled chicken, or turkey sandwiches. I had to create new staples I could rely on. Now, my weeknight go-tos are chickpea curry, lentil tacos, and tofu stir fry. Try experimenting until you have a handful of recipes you can whip up without thinking. You'll find plenty of inspiration in our Recipe Index.

5. Stock a plant-based pantry

A well-stocked pantry makes all the difference. Some staples I always keep on hand are:

  • Lentils, chickpeas, black beans, and kidney beans (canned or dried)
  • Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
  • Grains like brown rice, quinoa, oats, and whole-wheat pasta
  • Flavor-boosters like nutritional yeast, tahini, and coconut aminos

With these basics, you can make hearty meals in minutes by just adding fresh produce.

6. Don't skip treats

A plant-based diet doesn't mean you have to give up desserts. I learned quickly that restricting too much just leads to frustration. Keep fun foods like dark chocolate, vegan cookies, or homemade dessert meal preps in rotation. Balance is key to making this a lifestyle instead of a short-term diet.

7. Stay flexible

One of the best lessons I learned is to give myself grace. Sometimes you'll go out with friends and the vegan option won't be available. Other times, you'll eat something you didn't plan on. That's okay. The point isn't perfection - it's creating a healthier, more sustainable way of eating overall.

Check out these easy Plant Based Vegetarian Meal Preps:

Common Questions About Plant-Based Eating

How do I get enough protein on a plant-based diet?

Protein is one of the biggest concerns for beginners, but it's easier than you think. Lentils, beans, quinoa, tofu, tempeh, and even vegetables like broccoli and spinach contribute to your daily protein needs. If you're active, check out our High Protein Recipes for ideas.

Is plant-based the same as vegan?

Not always. A vegan diet excludes all animal products. Plant-based eating focuses on eating mostly plants, but some people still include small amounts of animal foods occasionally.

Do I need supplements?

Some nutrients like vitamin B12 are difficult to get from plants alone, so a supplement is recommended. Depending on your diet, vitamin D and omega-3s may also be helpful.

What are some quick plant-based lunches?

Try grain bowls with quinoa and roasted veggies, lentil soups, or wraps filled with hummus, veggies, and beans. For busy weeks, explore our Quick Lunch Ideas.

Final Thoughts

Making the shift to a plant-based diet doesn't have to be complicated or extreme. Start small, celebrate your wins, and use meal prep to set yourself up for success. Before long, it won't feel like a diet at all - it will feel like your new normal.

If you want a step-by-step system to make this easier, don't forget to check out the Workweek Lunch Weekly Meal Plans. They'll help you plan balanced plant-based meals without the stress of figuring it out on your own.

HOW TO START A PLANT BASED DIET

How to Make Homemade Mint Oreo Cookies (Vegan friendly)

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Let's be real for a second... vegan desserts can be hit or miss. Sometimes they're bland, sometimes the texture feels "off," and sometimes they're too obviously trying to replace the real thing. That's why I was so excited to share these Homemade Vegan Mint Oreos with you. They're crispy, rich, and filled with a smooth vegan cream cheese frosting that actually tastes like the classic cookie sandwich you grew up with, only lighter and healthier.

These are the kind of cookies you can meal prep for the week, tuck into your lunchbox, or bring to a party without anyone even guessing they're vegan.

Bonus: they're gluten-free and made with almond flour, so they also fit keto, paleo, and Whole30-style eating.

Table of Contents
Healthy Vegan Mint Oreos

Why You'll Love These Cookies

  • Meal prep friendly: These cookies stay crisp and creamy in the fridge for up to 5 days.
  • Better-for-you treat: No refined sugar, no wheat flour, no preservatives.
  • Gluten-free & vegan: Made with almond flour, date syrup, and dairy-free cream cheese.
  • Rich flavor: Muscovado sugar and cocoa powder add depth you don't get from regular Oreos.

Plus, they're keto, paleo, and Whole30-compliant too, so you can make baked goods tailored to your specific diet plan.

If you want more desserts that have the trifecta of meal plan compliance (Keto, paleo, or Whole30), take a gander at these crazy good Almond Butter Fat Bombs, or Chocolate Almond Bark meal prep recipes so you can satisfy your sweet tooth in a health-conscious way!

Healthy Vegan Mint Oreos

Homemade Mint Oreo Cookie Ingredients

Cookies

  • ¾ cup almond flour
  • ¼ cup arrowroot
  • ¼ cup natural cocoa powder
  • ¼ cup muscovado sugar
  • ¼ teaspoon sea salt
  • 2 tablespoon coconut oil
  • 2 tablespoon date syrup

Mint Frosting

  • 4 oz vegan cream cheese
  • 3 tablespoon date syrup
  • ½ teaspoon vanilla extract
  • ¼-½ teaspoon mint extract
  • Green food coloring, optional
Healthy Vegan Mint Oreos

How to Make Oreos at Home:

  • Preheat oven to 350°F and line a baking sheet with parchment paper.
  • In a medium bowl, combine almond flour, arrowroot, cocoa powder, muscovado sugar, and salt. Stir in coconut oil and date syrup until dough forms.
  • Roll dough into small balls, flatten slightly into discs, and place on the baking sheet.
  • Bake for 10-12 minutes, then let cookies cool completely (they'll crisp up as they cool).
  • For the frosting: beat vegan cream cheese with date syrup, vanilla, and mint extract until smooth. Add green food coloring if desired.
  • Spread frosting between two cookies to make sandwiches. Chill for at least 30 minutes before serving.

Nutrition (per cookie, makes about 10)

Calories: 142 | Protein: 2g | Carbs: 14g | Fat: 9g | Fiber: 2g

Healthy Vegan Mint Oreos

Fun Oreo Trivia

Did you know the Oreo cookie was first sold in 1912 in Hoboken, NJ? Since then, it has been renamed multiple times (Oreo Biscuit → Oreo Sandwich → Oreo Chocolate Sandwich Cookie) before settling on just "Oreo."

More than 100 years later, it's still the best-selling cookie in the world. These vegan mint Oreos are my healthier spin on that tradition; crisp, chocolatey, and filled with a creamy mint center that tastes indulgent without all the processed ingredients.

FAQs

Can I make these without almond flour?
Yes! Substitute oat flour or a gluten-free flour blend. Just note the texture will be softer.

How should I store homemade Oreos?
Store in an airtight container in the fridge for up to 5 days, or freeze for up to a month.

What if I don't like mint?
Swap the mint extract for plain vanilla or almond extract for a classic Oreo flavor.

Are these cookies keto-friendly?
Yes, if you stick with almond flour and use a keto-friendly sweetener like monk fruit instead of muscovado sugar.

Healthy Vegan Mint Oreos

Storage and Freezer Tips

These cookies keep well in the fridge for up to 5 days in an airtight container. If you'd like to freeze them, place parchment paper between layers to keep the filling from sticking. They'll last up to 2 months frozen and can be thawed in the fridge overnight.

Substitutions and Variations

  • Different Flavors: Try peppermint instead of mint, or add cocoa to the filling for a double-chocolate twist.
  • Nut-Free: Use oat flour in place of almond flour.
  • Low Carb/Keto: Swap date syrup for monk fruit or erythritol.
Healthy Vegan Mint Oreos
Healthy Vegan Mint Oreos

Homemade Mint Oreo Cookies (Vegan friendly)

Make snack time more fun with this healthy vegan version of Oreo cookies. A mint flavored vegan cream cheese is used for a lower in sugar filling, but these cookies are also delicious with a simple spread of nut butter as the filling.
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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 cookies
Calories: 126kcal
Author: Nick Quintero

Ingredients

Cookies

  • ¾ cup almond flour not almond meal
  • ¼ cup arrowroot flour
  • ¼ cup unsweetened cocoa powder
  • ¼ cup Coconut Sugar or sugar of choice
  • ¼ teaspoon Sea Salt
  • 2 tbs Coconut Oil
  • 2 tbs date syrup

Mint Frosting

  • 4 ounces vegan cream cheese
  • 3 tbs date syrup
  • ½ teaspoon Vanilla extract
  • ½ teaspoon mint extract
  • green food coloring if desired

Instructions

  • Add dry ingredients to a small mixing bowl. Mix to combine.
  • Add coconut oil and date syrup to the dry ingredients, and stir well.
  • Add cookie dough to a large piece of parchment. Press the dough together, and then fold the parchment over the top, and use a rolling pin to roll the dough out flat. Roll out to roughly the height of an oreo cookie, being careful not to roll to thin or the cookies will burn.
  • Put the rolled out dough on a baking tray, and freeze for 20 minutes. Its important to use coconut oil and not a substitute in this recipe because it solidifies when frozen, allowing nice circles to be cut out of the dough.
  • Preheat the oven to 325 degrees F.
  • Once the dough is frozen, pull out of the freezer, and cut into 1-inch circles using a round cookie cutter. We used a protein powder scoop with the handle cut off - it was the perfect size.
  • Place the cut out cookies on a parchment lined baking sheet.
  • Bake cookies for 12 minutes. Do not step away during the end of baking - they will burn quickly.
  • To fully crisp up the cookies, allow heat to escape from the oven, and then leave the cookies in the warm oven for another 5-10 minutes.
  • To make the filling, allow cream cheese to come to room temperature.
  • Add all the filling ingredients to a bowl, and mix to combine. Peppermint extracts vary in intensity, so begin with a small amount and add more to taste.
  • Once cookies have cooled (it helps to refrigerate or freeze them prior to filling, so they are very sturdy), add a spoonful of frosting to half of the cookies, and then use the remaining cookies to create sandwiches.

Notes

Nutrition for 1 out of 12 oreos:
2 P | 17g C | 7g F | 1.5g Fiber | 126 Calories

Nutrition

Serving: 1cookie | Calories: 126kcal | Carbohydrates: 17g | Protein: 2g | Fat: 7g | Fiber: 1.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Healthy Vegan Mint Oreos

Sausage Grill Packet Meal Prep

by 1 Comment

Sausage Grill Packet Meal Prep is the kind of dinner that saves you time, keeps cleanup minimal, and delivers major flavor in under 20 minutes. It's keto-friendly, gluten-free, and endlessly customizable with your favorite seasonal vegetables.

I love recipes like this because they're simple to prep and fun to eat, plus, everyone can build their own foil packet, toss it on the grill, and enjoy a personalized dinner without dirtying a single pan.

Table of Contents
Keto Sausage Grill Packet Meal Prep

Why You'll Love This Recipe

  • Fast & Easy: Dinner in 15-20 minutes.
  • Customizable: Use any sausage or veggie combo you like.
  • Minimal Cleanup: Everything cooks in foil, so dishes are practically nonexistent.
  • Meal Prep Friendly: Perfect for grilling on Sunday and storing for easy weekday lunches.

Nutrition Information

Nutrition for 1 out of 4 packets:
Calories: 288 | Protein: 18.5g | Carbs: 13g | Fat: 19g | Fiber: 4.5g

We used Aidelle brand sausages to calculate nutrition facts.

Sausage Grill Packet Meal Prep Ingredients

  • 4 sausages (use Whole30 compliant and/or gluten-free, if needed)
  • 2 tablespoon olive oil
  • 1 onion
  • 1 bell pepper
  • 2 cups green beans
  • 1 cup cherry tomatoes
  • 1 cup mushrooms
  • Herbs, if desired
  • Salt & pepper, to taste
Keto Sausage Grill Packet Meal Prep

How to Make Sausage Grill Packet Meal Prep

  1. Preheat the grill to medium-high (about 400°F).
  2. Tear large sheets of aluminum foil and lightly coat with olive oil or cooking spray.
  3. Divide veggies evenly among the sheets. Place one sausage link in each.
  4. Drizzle with olive oil, season with salt, pepper, and herbs.
  5. Fold foil over the mixture, sealing edges tightly.
  6. Grill for 15-20 minutes, flipping once, until sausages are cooked through and veggies are tender.

Tip: You can also bake at 425°F in the oven for 20-25 minutes.

Keto Sausage Grill Packet Meal Prep

How to Serve

These packets make a full meal on their own, but you can also:

  • Serve with a dipping sauce like garlic aioli, ranch, or chimichurri.
  • Pair with Grilled Corn Salad or a crisp green salad.
  • Add potatoes or zucchini for extra variety.

How to Store & Reheat

  • Fridge: Store cooled packets in airtight containers for up to 4 days.
  • Freezer: Freeze foil packets raw (before grilling) for up to 2 months, then grill directly from frozen, adding 5-7 minutes to cook time.
  • Reheat: Warm in the oven at 350°F for 10-12 minutes or place back on the grill until heated through.

READ MORE: Do You Love Foil Packet Meals? Try Bacon Ranch Chicken and Veggie Foil Packets!

Keto Sausage Grill Packet Meal Prep

Substitutions & Variations

  • Use turkey sausage for a leaner option.
  • Swap green beans for broccoli or cauliflower florets.
  • Add zucchini or summer squash for extra color and nutrients.
  • Keep it plant-based by using Beyond Sausage or another veggie sausage.

For more inspiration, try our Bacon Ranch Chicken and Veggie Foil Packets or our Sheet Pan Meal Preps.

FAQs

Can I make these ahead of time?
Yes! Assemble the packets up to 24 hours in advance and store in the fridge until ready to grill.

Can I add potatoes to the packets?
Yes, but par-cook them first or give them their own foil packet since they take longer than sausages and softer veggies.

What sausages work best?
Any kind-Italian, bratwurst, chicken apple, or even spicy andouille. Mix and match for variety.

More Foil Packet Recipes

👉 Want meal prep to feel easier every week? Use the Workweek Lunch Meal Planner for stress-free recipes, grocery lists, and customizable plans.

Keto Sausage Grill Packet Meal Prep

Sausage Grill Packet Meal Prep

A healthy low carb, high protein, dinner for the grill! Wrap up your favorite veggies with your favorite sausage. These come together in 10 minutes and leave no dishes to clean up!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: keto, Meal Prep, Sausage
Servings: 4 meals
Calories: 288kcal
Author: Nick Quintero

Ingredients

  • 4 sausages use Whole30/gluten free if needed
  • 2 tbs olive oil
  • 1 onion thinly sliced
  • 1 bell pepper thinly sliced
  • 1 cups cherry tomatoes
  • 2 cups green beans ends trimmed
  • 1 cup mushrooms sliced
  • herb sprigs if desired
  • Salt & pepper to taste

Instructions

  • Lightly spray or drizzle a large sheet of foil with olive oil. Place the veggies in the center, and then add a sausage link in the middle of the veggies.
  • Spray veggies with olive oil, and then lightly season with salt, pepper, and optional fresh herbs (tarragon, thyme, rosemary or sage or chives add great flavor).
  • Fold the top and bottom of the packets in to cover the veggies. Then roll the packet from one side to the other, folding over the foil to seal the packet. Repeat the procedure with the other packets.
  • Grill over high heat for 15 to 20 minutes or bake at 425 degrees F for 20 minutes. Remove carefully from the heat and serve each person a packet, or transfer them to meal prep containers.

Video

Notes

Nutrition for 1 out of 4 packets:
18.5g Protein | 13g Carbs | 19g Fat | 4.5g Fiber | 288 Calories
*We used Aidelle brand sausages to calculate nutrition facts.

Nutrition

Serving: 1meal | Calories: 288kcal | Carbohydrates: 13g | Protein: 18.5g | Fat: 19g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Keto Sausage Grill Packet Meal Prep blog

Real Wellness That Works (for the Long Term)

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When you hear the word "wellness," what comes to mind? Yoga mats? Green juice? Maybe kale salads or expensive skincare products? Somewhere along the way, wellness got turned into a checklist, something outside of ourselves that we either "do right" or "mess up." But true wellness is much deeper.

According to the World Health Organization[1], wellness is "a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity." Similarly, the National Wellness Institute defines it as "a conscious, self-directed and evolving process of achieving full potential."

That last word-process-is what really matters. Real wellness isn't about being perfect; it's about continual improvement. And while that might sound overwhelming, it doesn't have to be. With a few approachable strategies, you can build real wellness that actually works for the long term.

Table of Contents

Wellness That Works template:

1. Goal Setting

Most of us default to setting goals around physical health, losing weight, hitting the gym, or eating more vegetables. Those are valuable, but wellness is much bigger. Think about the other areas of your life too: emotional, environmental, financial, intellectual, occupational, social, and spiritual wellness.

Here's the key: your goals don't need to be massive or complicated. They just need to be yours. Start small, write them down, and focus on progress over perfection.

  • Emotional wellness: journaling for 10 minutes each morning.
  • Financial wellness: setting up an automatic transfer to savings.
  • Social wellness: scheduling one dinner with friends each week.

Remember, each step you take toward balance makes the rest of your life feel lighter, happier, and more aligned.

Goal-Setting Quote

2. Time Management

Improving your wellness will mean reshaping how you spend your time. That can feel like an impossible puzzle at first-but it's more about working smarter than harder.

One of the biggest time-savers I've discovered is meal prepping. By setting aside 1-2 hours on the weekend, I free up time (and decision-making energy) all week long. Imagine how much more you could accomplish if you didn't have to scramble for meals every day.

If you're new to meal prepping, start with our Meal Prep Tips or grab the Meal Plan Guide to simplify the process.

3. Healthy Habits

Once your goals are set and you've carved out time, it's all about consistency. Building healthy habits is what makes wellness sustainable.

Some ideas:

  • If your focus is physical wellness, commit to meal prepping lunch for the week and getting outside for a daily walk.
  • If you're working on financial wellness, log your spending once a week.
  • If social wellness matters most right now, join a local group or organize a casual meetup with friends.

The beauty of habits is that they compound. What feels hard at first will soon feel automatic.

Motivational Quote: Healthy Habits

4. Self Love

Self love gets tossed around as bubble baths, spa days, or nights in with Netflix. And while those can be great, true self love is simpler, it's about being kind to yourself no matter what.

You're going to slip up. You'll miss a workout, forget to prep a meal, or order that latte with regular milk by accident. Instead of labeling it a "failure," remind yourself: I'm learning. That mindset shift makes it easier to try again, stick with it, and enjoy the journey.

Wellness that works isn't about punishment or deprivation. It's about building a lifestyle that feels good, fuels you, and gives you space to thrive.

Final Thoughts

Real wellness isn't a one-size-fits-all program. It's a process...a series of small steps that, over time, lead to big changes. By setting meaningful goals, managing your time, building healthy habits, and practicing self love, you'll create a foundation of wellness that lasts.

And remember: you don't have to figure it all out on your own. Meal prep is one of the simplest ways to support your wellness journey, and our Workweek Lunch Weekly Meal Plans make it easier than ever. You'll get new recipes and grocery lists every week, so you can spend less time stressing and more time focusing on what really matters.

Free Habit Tracking Worksheet

Habit tracking is a powerful tool that can help you achieve your goals and boost your productivity. By keeping a record of your daily habits, you can easily identify areas where you need improvement and make the necessary changes to reach your full potential. In this comprehensive guide, we'll explore the benefits of habit tracking and provide you with tips and tricks to get the most out of this powerful tool.

Click HERE to Learn More

How To Go Dairy Free And Not Hate It

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Dairy-free seems to be everywhere right now, but why would you cut out dairy? And maybe even more importantly, how do you do it without hating the process or feeling like you're missing out?

Table of Contents

For some, going dairy-free is non-negotiable due to health issues like lactose intolerance or milk allergies. For others, it's a personal choice tied to skin health, digestion, or weight management. Whatever your reason, transitioning to a dairy-free lifestyle doesn't have to feel restrictive. With the right mindset and meal prep strategy, you'll find plenty of foods you love that love you back.

Medical Reasons to Go Dairy-Free

  • Lactose intolerance: When the body doesn't produce enough lactase to break down milk sugar, symptoms like bloating, diarrhea, and nausea can follow.
  • Milk allergy: Unlike lactose intolerance, this is an immune reaction that can cause serious issues like wheezing, hives, or even anaphylaxis. If you have an allergy, you must avoid all dairy products.

Dairy-Free by Preference

Even if you don't have a medical reason, reducing or eliminating dairy may:

  • Improve skin clarity (thanks to removing hormones sometimes present in cow's milk).
  • Support weight management by cutting high-calorie dairy-based desserts.
  • Reduce digestive discomfort.

Dairy-free diets typically omit:

  • Milk
  • Cheese
  • Yogurt
  • Ice cream
  • Sour cream
  • Cottage cheese
  • Buttermilk
  • Many baked goods containing milk or butter
AntiInflamm_GroceryList-700x1500
via Cotter Crunch

Where to Get Calcium Without Dairy

If you're cutting out dairy, you'll want to make sure you're still hitting your calcium needs:

  • Leafy greens: Spinach, kale, broccoli, bok choy, and watercress are excellent choices.
  • Fortified foods: Try calcium-enriched orange juice or plant-based milks.
  • Nuts & seeds: Almonds, chia seeds, and tahini provide a solid calcium boost.
  • Tofu & legumes: Many tofu brands are calcium-set, and chickpeas are another excellent source.

For meal prep inspiration, check out our Whole30 Meal Prep recipes and plant-based keto snack ideas.

Meal Prep Menu_ Week 31

Dairy-Free Swaps That Actually Work

  • Nut milks: Almond, cashew, or macadamia milk
  • Coconut or rice milk: Great for baking and smoothies
  • Goat's milk: Lower in lactose and casein, sometimes tolerated better
  • Ghee: Clarified butter with milk solids removed
  • Dairy-free cheese & yogurt: Look for brands made from cashews, almonds, or soy

Practical Tips for Going Dairy-Free

  1. Know your why. Keep your health or lifestyle reason front and center for motivation.
  2. Focus on what you can eat. Shifting your mindset helps you feel less restricted.
  3. Prep ahead. Keep dairy-free staples and snacks ready so you're never caught off guard.
  4. Experiment. Try new recipes like our Vegan Cheesy Spaghetti Squash or Beet Hummus Veggie Dipper Snacks.

How to Store & Reheat Dairy-Free Meals

  • Fridge: Store prepped meals in airtight containers for up to 4 days.
  • Freezer: Many dairy-free recipes (like casseroles and soups) freeze well for 2-3 months.
  • Reheat: Use the stovetop or microwave, but add fresh garnishes (like herbs or avocado) after heating for the best flavor.

FAQs

Will I still get enough protein without dairy?
Yes! Focus on lean meats, fish, eggs, tofu, tempeh, legumes, and seeds.

What's the hardest part of going dairy-free?
For most people, it's cheese. Start experimenting with nut-based cheese alternatives or recipes using nutritional yeast for that cheesy flavor.

Can I do dairy-free and still enjoy dessert?
Absolutely. Try coconut milk ice cream, chia seed pudding, or our Greek Yogurt Cookie Dough Fruit Dip (swap the yogurt for coconut-based).

👉 Ready to make dairy-free eating easier? Save time and stress by using the Workweek Lunch Meal Planner - you'll get customizable weekly plans and grocery lists to keep you consistent.

Dairy Free Meal Prep Recipes:

One Pan Whole30 Sausage and Veggie Meal Prep

One Pan Whole30 Sausage & Veggie Meal Prep

Easy Avocado & Mango Sushi

Carrot Meatballs With Mint Cauliflower Rice

Carrot Meatballs With Mint Cauliflower Rice

Spicy Thyme Mustard Chicken With Coconut Brussels Sprouts

Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

Sheet Pan Chicken & Asparagus Bowl

One Pan Chicken and Asparagus

Shrimp Skillet With Tomato & Avocado

Skillet Shrimp with Tomato and Avocado recipe

Breakfast PRO Power Bowl

Breakfast PRO Power Bowl

 

How to go Dairy Free and Dairy Free Recipes

Easy & Delicious Buffet Style Meal Prep

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Simplify your week with this buffet style meal prep hack that combines proteins, starches, veggies, and sauces into four unique lunches. Each box is balanced, flavorful, and ready in minutes.

Easy & Delicious Buffet Style Meal Prep

If you've been slacking on meal prep lately because it feels like too much, or you're just tired of tracking every macro, this approach is a lifesaver. When life gets busy, buffet style prepping helps you:

  • Save time on the weekends
  • Keep meals varied (no food boredom here)
  • Eat intuitively without stressing over exact numbers
  • Avoid skipping meal prep altogether (which usually leads to higher food costs and less nutritious choices)

The key is to pick a few quick-cooking or pre-cooked ingredients and then use meal prep containers with multiple compartments. These help keep your food organized and sauces separate, so nothing gets soggy by midweek.

Table of Contents
Easy & Delicious Buffet Style Meal Prep

Buffet Style Meal Prep Ingredients

  • 4 oz. sliced cooked Italian sausage
  • 4 oz. baked chicken strips
  • 4 oz. baked tofu, cubed
  • 2 oz. cooked gluten-free pasta
  • 1 ½ cups cooked rice
  • ½ cup drained chickpeas
  • 1 cup roasted broccoli
  • 1 cup roasted golden baby potatoes
  • 2 cups baby spinach
  • 1 cup grape or cherry tomatoes
  • ⅓ cup guacamole
  • ⅓ cup salsa
  • ⅓ cup marinara sauce
  • ⅓ cup tahini sauce
  • ¼ cup shredded Parmesan cheese
Easy & Delicious Buffet Style Meal Prep

Customization Ideas

One of the best things about this style is the flexibility:

  • Grains: Sub white rice with brown rice, quinoa, or couscous.
  • Proteins: Swap chicken for tofu, beans, shrimp, or beef.
  • Veggies: Use whatever is seasonal or on sale-think zucchini, asparagus, or green beans.
  • Sauces: Don't love tahini? Try ranch, hummus, or a vinaigrette instead.
  • Plant-based: Skip the sausage and cheese, and add more beans or tofu.
Easy & Delicious Buffet Style Meal Prep

Box Combo #1

Chicken-Based

white rice + baked chicken + salsa + guacamole

Easy & Delicious Buffet Style Meal Prep

Box Combo #2

Tofu Based (vegan-friendly)

white rice + tofu + tahini + cherry tomatoes + spinach 

Easy & Delicious Buffet Style Meal Prep

Box Combo #3

Meat-Based

pasta + sausages + pasta sauce + spinach + parmesan cheese

Easy & Delicious Buffet Style Meal Prep

Box Combo #4

Chickpea-Based (vegan-friendly)

roasted potatoes + chickpeas + tahini + spinach + cherry tomatoes

Easy & Delicious Buffet Style Meal Prep

Storage & Reheating

  • Fridge: Store prepped boxes in airtight containers for up to 4 days.
  • Freezer: Proteins like chicken or sausage can be frozen separately for up to 2 months, then thawed and added later.
  • Reheat: Microwave for 2-3 minutes, adding sauces or fresh toppings (like guacamole) after heating.

FAQs

Do I have to use all these ingredients at once?
Not at all. Pick 2 proteins, 1 grain, 1-2 veggies, and a sauce. The idea is to keep it simple and balanced.

How do I keep avocado or guacamole from browning?
Add a squeeze of lime juice and store it in the smallest compartment or a sealed condiment cup.

Is this good for kids?
Yes! Kids love variety. You can swap in milder sauces, shredded cheese, or fruit to make it more kid-friendly.

👉 Want to stop stressing about planning every week? Try the Workweek Lunch Meal Planner for new recipes, ready-to-go grocery lists, and an easier way to stay consistent with meal prep.

Easy & Delicious Buffet Style Meal Prep

Easy and Delicious Buffet Style Meal Prep

Simplify your meal prep with this buffet style lunchbox hack that combines different proteins, starches, veggies, and sauces to create 4 lunches! Each has its unique flavors for an easy healthy, and delicious meal.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
5 minutes
Total Time: 25 minutes
Course: dinner, Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Buffet Style Meal Prep, Chicken, Sausage, Tofu
Servings: 4 meals
Calories: 577kcal
Author: Nick Quintero

Ingredients

  • 4 oz. Italian sausage sliced, cooked
  • 4 oz. chicken strips baked
  • 4 oz. tofu cubed
  • 2 oz. gluten-free pasta
  • 1 ½ cups rice cooked
  • ½ cup chickpeas drained
  • 1 cup broccoli roasted
  • 1 cup baby dutch yellow potatoes roasted
  • 2 cups baby spinach
  • 1 cup grape tomatoes or cherry tomatoes
  • ⅓ cup guacamole
  • ⅓ cup salsa
  • ⅓ cup marinara sauce
  • ⅓ cup tahini
  • ¼ cup Parmesan cheese shredded
  • 4 meal prep containers

Instructions

To make lunch boxes: Combine a protein, starch, veggies, and sauce from each bento box or use the following combinations to create four unique lunches.

  • Before preparing, make sure that your pasta, rice, chicken, sausages, tofu, potatoes and broccoli are cooked if they weren't purchased pre-cooked or frozen.
  • Box 1: pasta, marinara, and Italian sausage in large compartment + spinach and shredded cheese in small compartments.
  • Box 2: rice + chicken strips in the large compartment, salsa + guacamole in small compartments.
  • Box 3: potatoes, garbanzo beans, tahini in the large compartment, roasted broccoli + cherry tomatoes in small compartments.
  • Box 4: rice, tofu, tahini sauce in the large compartment, spinach + cherry tomatoes in small compartments.

Notes

*Since these are meal suggestions, macros aren't provided. Feel free to use a tool such as My Fitness Pal to calculate the macros. 

Nutrition

Serving: 1meal | Calories: 577kcal | Carbohydrates: 60g | Protein: 26g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 11g | Trans Fat: 0.003g | Cholesterol: 45mg | Sodium: 625mg | Potassium: 970mg | Fiber: 7g | Sugar: 4g | Vitamin A: 2031IU | Vitamin C: 46mg | Calcium: 187mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Easy & Delicious Buffet Style Meal Prep

Mexican Whole Grain Rice & Quinoa Casserole Meal Prep

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When I say this is one of the easiest meal preps on the site, I'm not kidding. This Mexican Whole Grain Rice & Quinoa Casserole comes together with just 5 simple ingredients, but it tastes like you spent hours in the kitchen. It's hearty, balanced, and perfect for those weekends when you need to meal prep fast but still want something packed with flavor.

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

I love this recipe because it checks all the boxes: high protein, whole grains, fiber, and comfort food vibes. Plus, it's baked in one dish, which means less cleanup, a big win for me. I use VeeTee Whole Grain & Quinoa Rice because it cooks in just 2 minutes and has no preservatives, so it's quick and clean.

👉 Want even more time-saving meals like this? Grab the Workweek Lunch Meal Planner and let us do the heavy lifting for you.

Table of Contents
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

The possibilities for rice meal preps is endless too! From Greek Turkey & Rice Bowls to Lighter Mango Chicken Sticky Rice, stir-fries and more! The list of possibilities with Vee Tee's gluten-free, vegetarian-friendly rice could go on forever! We mean, did you catch the vegan curry we made with their basmati rice? It was AH-MAZING!

Ingredients

  • 1.5 packages Vee Tee Whole Grain & Quinoa Rice Mix
  • 1 pound chicken breast, cooked and shredded/chopped
  • 1 cup enchilada sauce
  • 1 cup jalapeño refried beans
  • 1 cup shredded Mexican cheese
  • Chives, for garnish
  • Mixed greens and plantain chips, optional
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

Instructions

  1. Preheat oven to 350°F and line an 8x8-inch pan with parchment paper.
  2. Cook VeeTee rice according to directions.
  3. Mix rice, chicken, refried beans, enchilada sauce, and half the cheese in a large bowl.
  4. Pour mixture into baking dish, then top with remaining cheese.
  5. Cover and bake for about 30 minutes.
  6. Let cool slightly before cutting, then divide evenly into 4 meal prep containers.
  7. Serve with mixed greens, plantain chips, and chives if desired.
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

Nutrition (per serving, not including sides)

Calories: 450kcal | Carbohydrates: 44.2g | Protein: 38.3g | Fat: 13g | Fiber: 5.3g

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

How to Store

Store portions in airtight meal prep containers in the fridge for up to 4 days. This casserole also freezes well. Just wrap individual servings in foil and store in freezer-safe bags for up to 2 months.

How to Reheat

Microwave: Reheat individual servings for 2-3 minutes, stirring halfway through.
Oven: Bake at 350°F for 15 minutes, covered with foil to retain moisture.

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

Substitutions

  • Protein: Swap chicken for ground turkey, shredded pork, or even tofu for a vegetarian version.
  • Beans: Use black beans or pinto beans if you can't find jalapeño refried beans.
  • Cheese: Sub in dairy-free cheese to keep it lactose-free.
  • Grains: Try rice substitutions, like cauliflower rice, if you're aiming for a lower-carb option.
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

FAQs

Can I make this vegetarian?
Yes! Just swap the chicken for extra beans or a plant-based protein like crumbled tempeh or tofu.

What can I use instead of enchilada sauce?
A quick homemade salsa or even taco sauce works well in a pinch.

Does this recipe freeze well?
It does. Freeze in individual portions and reheat in the oven or microwave for an easy future meal.

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

👉 If you love set-it-and-forget-it recipes like this, you'll also enjoy our slow cooker meal preps.

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

One dish Mexican Whole Grain Rice & Quinoa Casserole Meal Prep is an easy option for a fast weekend meal prep. Made with only 5 ingredients this gluten-free recipe is hearty, filling and a balanced meal of all macronutrients. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: Main Dish
Cuisine: Mexican
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 450kcal
Author: Nick Quintero

Ingredients

  • 1.5 servings Vee Tee Whole Grain Rice & Quinoa
  • 1-2 pound Chicken Breast cooked and shredded
  • 1 cup enchilada sauce can use 1 ¼ cups for more flavor, if desired
  • 1 cup jalapeno refried beans
  • 1 cup shredded cheese
  • chives for garnish
  • mixed greens for serving
  • plantain chips for serving

Instructions

  • Pre-heat oven to 350 degrees F
  • Line a 8x8 in pan with parchment paper
  • Cook VeeTee Rice according to directions
  • Mix rice, chicken, refried beans, enchilada sauce and half cheese together in a bowl
  • Pour mixture into baking dish
  • Top with remaining cheese
  • Cover and bake for about 30 minutes
  • Allow to cool slightly before cutting
  • Evenly divide into 4 meal prep containers
  • Serve with mixed greens, plantain chips and chives, if desired.

Notes

Nutrition for 1 out of 4 servings (not including mixed greens and plantain chips)
38.3g P | 44.2g Carbs | 13g Fat | 5.3g Fiber | 450 Calories

Nutrition

Serving: 1meal | Calories: 450kcal | Carbohydrates: 44.2g | Protein: 38.3g | Fat: 13g | Fiber: 5.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Mexican Whole Grain Rice & Quinoa Casserole blog

Overnight 'Oats' with Almond Butter (Keto Friendly)

by 16 Comments

I'll be the first to admit...I love oats for breakfast. They're warm, hearty, and keep me full for hours. But when I first started experimenting with keto and low-carb meal prep, I realized that a traditional bowl of oatmeal just didn't fit my macros. That's when I discovered a game-changer: Keto Overnight "Oats" made with hemp hearts.

These "oats" have all the creamy, comforting flavor of classic overnight oats, but without the carb crash. They're high in healthy fats and protein, easy to customize, and perfect for meal prepping a week's worth of grab-and-go breakfasts.

Table of Contents
Keto Overnight 'Oats'

Why Hemp Hearts Instead of Oats?

Hemp hearts are the shelled seed of the hemp plant (don't worry-they contain no THC). They have a mild, nutty flavor and are packed with omega-3 and omega-6 fatty acids, protein, and important minerals like magnesium and iron. Just 3 tablespoons provide 10 grams of protein and 12 grams of healthy fats, making them a keto powerhouse ingredient.

How I Customize My Keto Overnight "Oats"

The best part of this recipe is that it's totally flexible:

  • Sweet Add-ins: pumpkin seeds, ground flax, pecans, almond butter, coconut shavings, or a drizzle of sugar-free syrup.
  • Savory Add-ins: nutritional yeast, bacon, sausage, eggs, or avocado for a heartier breakfast bowl.

I usually prep 3-4 jars at once so I can mix up flavors throughout the week. For more inspiration, check out my list of healthy alternatives to white rice-many of those ideas can also inspire savory oat-style bowls.

Keto Overnight 'Oats'

Keto Overnight "Oats" Ingredients

  • ⅓ cup hemp hearts
  • ⅓ cup unsweetened almond milk
  • 2 tablespoon almond butter
  • 2 teaspoon chia seeds

Instructions

  • Add toppings of your choice before serving.
  • Combine hemp hearts, almond milk, almond butter, and chia seeds in a mason jar or meal prep container.
  • Stir until well mixed, then cover and refrigerate overnight (or at least 4 hours).

Raise your hand if you love eating oats for breakfast! We definitely do! But, if you're following a keto or low carb diet a hearty, warm bowl of oats just won't work with your meal plan. Don't let that keep you from eating what you enjoy most.

Keto Overnight 'Oats'

How to Customize Your Keto "Oats"

Just like regular oats, this keto friendly, low carb oat recipe can be customized with your favorite add-ins! Other options to try adding to your Keto Overnight 'Oats':

  • pumpkin seeds
  • ground flax
  • macadamia nuts or macadamia nut butter
  • pecans or pecan butter
  • coconut butter
  • coconut oil

Or you could go savory and add things like:

  • nutritional yeast
  • bacon
  • eggs
  • sausage
  • avocado

Use the base of hemp hearts, almond milk, and chia seeds and then go to town on the rest! Now you have two keto friendly overnight oats recipes that will satisfy both your sweet and savory cravings! Source

How to Store

These keto overnight oats last up to 4 days in the refrigerator. Store in airtight jars for easy grab-and-go mornings. I don't recommend freezing them, as the texture changes too much.

How to Serve

Enjoy them straight from the fridge for a chilled breakfast, or warm them slightly in the microwave if you prefer a cozier start to your day.

FAQs

Can I make these dairy-free?
Yes! This recipe is naturally dairy-free. Just make sure to use unsweetened almond milk (or another low-carb milk alternative).

Can I swap hemp hearts for chia or flax?
Not quite... chia and flax absorb liquid differently. Hemp hearts give the best "oat-like" texture.

How can I add more protein?
Stir in a scoop of collagen peptides or your favorite low-carb protein powder for an extra boost.

👉 Want more meal prep recipes that make eating keto (or any style) easy and stress-free? Check out the Workweek Lunch Meal Planner and get done-for-you menus every week.

Keto Overnight 'Oats'

Keto Overnight 'Oats'

Keto overnight "oats" made with hemp hearts is an easy make ahead breakfast! Packed with protein and omega-3, you can't go wrong with this breakfast!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Breakfast
Cuisine: American
Keyword: keto, Meal Prep
Servings: 2 servings
Calories: 278kcal
Author: Nick Quintero

Ingredients

  • ⅓ cup hemp hearts
  • ⅓ cup Unsweetened Almond Milk
  • 2 tablespoon Almond Butter
  • 2 teaspoon Chia Seeds

Instructions

  • MIx all ingredients together in a glass jar.
  • Refrigerate 1 hour or overnight before diving into 2 containers and eating.

Video

Notes

Nutrition for 1 out of 2 servings:
13g Protein || 22g Fat || 7g Carbs || 278 Calories
Calculate your Macros HERE
 
WW Smart Points= Green:4 Blue:4 Purple:4

Nutrition

Serving: 1serving | Calories: 278kcal | Carbohydrates: 7g | Protein: 13g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

More Keto Breakfast Ideas:

Keto Overnight Oats - Meal Prep Recipe

School Lunch Idea: Chicken Caesar Wrap Bento Boxes

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Thank you to GoodCook for sponsoring this Chicken Caesar Wrap Bento Boxes recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Chicken Caesar Wrap Bento Boxes

When I first started experimenting with bento box meal prep, I realized just how much fun it could be to mix and match ingredients without feeling like I was eating the same lunch every day.

These Chicken Caesar Wrap Bento Boxes have quickly become one of my go-tos for my kids. They're fresh, balanced, and best of all, ready in just 15 minutes with no cooking required. Perfect for busy school mornings or long workdays.

Table of Contents
Chicken Caesar Wrap Bento Boxes

Chicken Caesar Wrap Bento Boxes Ingredients: 

  • 3 gluten-free burrito tortillas 
  • 6 oz. Rotisserie seasoned chicken lunch meat 
  • 3 cups chopped kale
  • ½ cup chopped tomatoes, inside scooped out and discarded 
  • 3 tablespoon shaved Parmesan cheese 
  • 6 tablespoon light Caesar dressing
  • 1 cup gluten-free croutons
  • ¼ cup roasted almonds 
  • 1 ½ cups red seedless grapes 
  • 1 ½ cups snap peas
  • Meal Prep Containers
Chicken Caesar Wrap Bento Boxes

Why I Love Bento Boxes

Bento boxes have been trending for years, and I totally get why. They're colorful, customizable, and travel-friendly.

Almost all of them don't require reheating, which makes them great for kids' lunches, road trips, or even when you're stuck at the office without a microwave. I personally use the GoodCook Bento Box containers because they have compartments that make it easy to balance macros, one large spot for the wrap, two smaller ones for sides, and a tray for dips or extras like nuts.

Chicken Caesar Wrap Bento Boxes

Customizing Your Bento Box

For this recipe, I used gluten-free wraps and croutons, but you can swap in whatever works for you. Want more protein? Use freshly baked chicken breast or turkey. Vegan? Try chickpeas or diced tofu tossed with Caesar dressing. Don't love kale? Spinach or romaine works perfectly.

I paired mine with grapes, snap peas, and almonds, but honestly, any fruit and veggie combo will do. Carrots, cucumbers, strawberries, or blueberries would be just as delicious.

How to Keep Wraps Fresh

One tip I always follow is to keep the dressing on the side. That way the wrap doesn't get soggy, and you can dip it in as you eat. It makes a huge difference if you're prepping several days in advance.

Chicken Caesar Wrap Bento Boxes

Storage & Meal Prep Notes

These bento boxes hold up well for up to 3 days in the fridge. Just be sure to store the dressing separately. If you're packing for kids, you can swap almonds for sunflower seeds to make it nut-free.

FAQs

Can I make these wraps ahead of time?
Yes! Prep the ingredients and assemble the wraps the night before. Keep dressing separate until ready to eat.

Can I freeze these wraps?
Not recommended-the greens and wraps won't hold up in the freezer.

What's the best container for kids' lunches?
I recommend these small teal GoodCook 2-compartment snack boxes for sides and snacks, and the Bento Box containers for full meals.

Chicken Caesar Wrap Bento Boxes

Final Thoughts

These Chicken Caesar Wrap Bento Boxes are quick, customizable, and family-friendly. Whether you're packing school lunches or trying to keep your own mid-day meals stress-free, these wraps will definitely earn a spot in your rotation.

Want more meal prep recipes like this? Save time each week with the Workweek Lunch Meal Planner-your shortcut to balanced, done-for-you weekly menus.

Chicken Caesar Wrap Bento Boxes

More Kid's Lunch Ideas

Chicken Caesar Wrap Bento Boxes

Chicken Caesar Wrap Bento Boxes

Chicken Caesar Wrap Bento Boxes

These 15-minute bento boxes are a complete meal with plenty of protein and fiber to keep you satisfied. Best of all, there's no cooking required, ideal for busy days on the go!
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Prep Time: 15 minutes
Total Time: 15 minutes
Course: Lunch, Snack
Cuisine: American
Keyword: gluten free, ground turkey, kid friendly, low calorie, no cook, sandwich, wraps
Servings: 3 boxes
Calories: 520kcal
Author: Nick Quintero

Ingredients

  • 3 gluten-free burrito tortillas
  • 6 oz. Rotisserie seasoned chicken lunch meat
  • 3 cups chopped kale
  • ½ cup chopped tomatoes inside scooped out and discarded
  • 3 tablespoon shaved Parmesan cheese
  • 6 tablespoon light Caesar dressing
  • 1 cup gluten-free croutons
  • ¼ cup roasted almonds
  • 1 ½ cups red seedless grapes
  • 1 ½ cups snap peas
  • 3 meal prep containers

Instructions

  • Top one tortilla with two ounces of lunch meat, ⅓ of the chopped kale, ⅓ of the chopped tomatoes and ⅓ of the shaved Parmesan. Fold the bottom of tortilla away from you and tuck sides in as you snugly wrap the tortilla. Slice in half and secure with a toothpick.
  • Repeat with remaining ingredients. Place 1 wrap in large compartments of 3 Good Cook bento box containers. Add almonds and a small cup of dressing to one of each top compartment and add croutons to the opposite side.
  • Fill one bottom compartment with snap peas and the other with grapes.

Notes

Macros include all items. 

Nutrition

Calories: 520kcal | Carbohydrates: 62g | Protein: 24g | Fat: 22g | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Tikka Masala Meal Prep (Instant Pot Version)

by 1 Comment

Chicken Tikka Masala is one of those comfort meals that feels like it came straight from an Indian restaurant, but here's the twist: this famous dish actually traces back to Glasgow, Scotland.

Rumor has it that in the 1950s, a Pakistani chef named Ali Ahmed Aslam created the dish at his restaurant, Shish Mahal, by combining yogurt, cream, and warming spices into a tomato-based sauce. From there, the recipe spread worldwide, and today there are more than 50 variations of Chicken Tikka Masala!

Chicken Tikka Masala

In Punjabi, tikka means small pieces of meat, while masala means mixture. Traditionally, this dish was cooked in a tandoor oven, but don't worry-you don't need one for meal prep. This Instant Pot version makes things simple and still delivers bold, authentic flavor in just 35 minutes.

Want more meal prep recipes like this?

Save time each week with the Workweek Lunch Meal Planner. It's packed with globally-inspired meal prep dishes, all customizable to your taste and dietary needs.

Table of Contents

This Instant Pot take on classic chicken tikka masala is a cinch to make and completely scrumptious!

Chicken Tikka Masala

How to Store Chicken Tikka Masala

Freezer: Chicken Tikka Masala freezes well for up to 2 months. For rice, cool it quickly after cooking to preserve moisture. Reheat both in the microwave or oven until piping hot.

Refrigerator: Store in airtight containers for up to 3-4 days. Dual-compartment containers keep rice fluffy and sauce separate until reheating.

Can Chicken Tikka Masala be frozen?

Yes, you can freeze Chicken Tikka Masala with two considerations. First, the chicken can freeze and last up to two months. Make sure to store it in a properly sealed meal prep container. 

Second, the rice can last just as long but, as you know if you have ever refrigerated rice, rice can become hard and dry when reheated. Make sure to store the rice as soon after cooking as possible so that later it will reheat as moist as possible. 

Chicken Tikka Masala

How do you make Chicken Tikka Masala?

  • Sauté the chicken and aromatics in your Instant Pot.
  • Add in spices like garam masala, cumin, paprika, and ginger.
  • Stir in crushed tomatoes, coconut milk or cream, and yogurt for richness.
  • Let everything simmer under pressure until the chicken is tender.
  • Finish with fresh cilantro and serve over rice or cauliflower rice.

How to portion Chicken Tikka Masala?

There are two types of people - those who love their meat on rice and those who love them side by side. With this Chicken Tikka Masala, you decide! If you like your rice well-soaked in sauce, use a single compartment meal prep container. On the other hand, if you like your rice fluffy and free, use a dual compartment meal prep container.

Chicken Tikka Masala

More Chicken meal prep recipes:

Other tips for making Chicken Tikka Masala:

  1. Many people use chicken breast when making this meal prep recipe if they have their choice of chicken, but consider using thighs as an alternative if you prefer dark meat to light meat.
  2. This recipe suggests letting the chicken marinate at least 20 minutes, or even overnight. Unless you're in a rush, try giving it more time so the flavors get infused deeper and more satisfying.
Chicken Tikka Masala

FAQs

Can I make this dairy-free?
Yes! Swap the yogurt and cream for full-fat coconut milk to keep the sauce creamy while staying Paleo and Whole30 friendly.

What protein swaps work here?
Try tofu, chickpeas, or paneer for vegetarian options. Shrimp also works well-just reduce cook time.

What should I serve with Chicken Tikka Masala?
Basmati rice is the classic choice, but you can also serve it with naan, quinoa, or even one of these healthy rice alternatives.

Final Thoughts

This Chicken Tikka Masala meal prep has everything you want in a weeknight dinner: tender chicken, fragrant spices, and a creamy sauce that tastes even better the next day. Whether you serve it over rice or keep the carbs lower with cauliflower rice, it's a recipe worth adding to your weekly rotation.

For more globally-inspired, balanced recipes, check out the Workweek Lunch Meal Planner and make meal prep the easiest part of your week.

Chicken Tikka Masala

Chicken Tikka Masala

This Instant Pot take on classic chicken tikka masala is a cinch to make and completely scrumptious!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: dinner, Lunch, Main Course
Cuisine: Indian
Keyword: Chicken, dinner, gluten free, instant pot, lunch, Meal Prep
Servings: 4 meals
Calories: 591kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

  • 1 lb. Boneless Skinless Chicken Breasts cut into bite-sized pieces
  • 30 oz. Canned Tomato Sauce
  • 7 oz. Canned Full Fat Coconut Milk
  • 1 Lime juiced
  • 1 Serrano Pepper finely diced
  • ½ large Onion diced
  • 4 Cups Cooked White Basmati Rice
  • ½ Cups Plain Greek Yogurt
  • 3 Tbsp. Fresh Cilantro chopped
  • 2 Tbsp. Grated Ginger reserve 1 tsp.
  • 2 Tbsp. Minced Garlic reserve 1 tsp.
  • 1 Tbsp. Avocado Oil
  • 4 tsp. Garam Masala reserve 1 tsp.
  • 2 tsp. Fenugreek
  • 1.5 tsp. Paprika
  • 1.5 tsp. Turmeric
  • ½ tsp. Ground Coriander
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
  • ¼ tsp. Cayenne Pepper

Instructions

  • In a medium bowl, combine yogurt, lime juice, reserved 1 teaspoon each of garam masala, grated ginger, minced garlic. Then add cut chicken, toss until coated - cover and set in the fridge for a minimum of 20 minutes (or even overnight).
  • Next, heat instant pot on sauté mode then add the oil, and marinaded chicken (including any extra marinade), stir and let cook ~5 minutes.
  • Add remaining ingredients (except for coconut milk and cilantro), stir until combined. Cover with lid and set to pressure cook mode for 10 minutes, then manually release pressure.
  • Once cooked, stir in coconut milk, serve over rice, and garnish with cilantro.
  • Store and enjoy!

Nutrition

Calories: 591kcal | Carbohydrates: 67.2g | Protein: 40.3g | Fat: 19.9g | Fiber: 6.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Healthier Kung Pao Chicken Meal Prep

by Leave a Comment

Thank you to Now Real Food® for sponsoring this Kung Pao Chicken recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

No need to order takeout with this easy Kung Pao Chicken that delivers the same bold nutty-spicy flavors you love but in a lighter, 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!

Table of Contents
Kung Pao Chicken

I'll be honest with you... Kung Pao Chicken is hands-down one of my favorite takeout dishes. There's just something about that sweet-and-spicy combo that makes me crave it every time. T

he problem is, whenever I give in to takeout, my body reminds me the next day. Too much salt, too much sugar, and I end up feeling puffy and sluggish. That's why I've been creating takeout remakes like this one, they deliver the same (if not better!) flavors without all the extras that weigh you down.

Want more done-for-you meal ideas like this? Save time and eat better every week with the Workweek Lunch Meal Planner. It's packed with customizable meal prep recipes just like this one!

Kung Pao Chicken

Why This Recipe Works

This healthier Kung Pao Chicken skips the added sugar and uses Now Real Food® Organic 1:1 Monk Fruit Sweetener instead. It's my go-to swap because it has zero calories, zero net carbs, no weird aftertaste, and it truly works as a 1:1 replacement in both savory and sweet recipes. That means you can enjoy all the flavor without the sugar crash.

I also love that this recipe is super versatile. You can easily swap proteins (tofu works great), skip the peanuts if you're nut-free, or trade the brown rice for cauliflower rice if you're keeping things lower carb.

Kung Pao Chicken 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 

Kung Pao Chicken

Instructions

  1. Cook rice according to package directions. Divide into 4 teal meal prep containers.
  2. Heat olive oil in a large pan over medium-high heat. Add chicken and cook 8 minutes, turning halfway.
  3. Drain liquid, then return pan to medium heat. Add bell pepper, chiles, and green onion. Cook 5 minutes, stirring occasionally.
  4. Whisk sauce ingredients together until smooth. Pour over chicken and vegetables. Reduce heat to medium-low and simmer 3-4 minutes until thickened.
  5. Divide Kung Pao Chicken into containers alongside the rice.

How to Store

Store in airtight meal prep containers for up to 4 days in the fridge.

How to Reheat

Microwave on high for 2-3 minutes, stirring halfway through. For best texture, reheat chicken and veggies separately from rice.

Kung Pao Chicken

Substitutions

  • Protein: Swap chicken for tofu, tempeh, or shrimp.
  • Base: Try cauliflower rice or quinoa instead of brown rice.
  • Nut-Free: Omit the peanuts or replace with sunflower seeds.

Final Thoughts

This Kung Pao Chicken tastes just like the takeout favorite, but it's lighter, fresher, and totally meal-prep friendly. Whether you pack it for work lunches or make it for a quick weeknight dinner, you'll feel satisfied without the next-day sluggishness.

If you're looking for even more meal prep inspiration, check out the Workweek Lunch Meal Planner to simplify your weekly cooking routine.

Kung Pao Chicken

More Asian-Inspired Meal Prep ideas

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!
Kung Pao Chicken

Instant Pot Beef Barbacoa Meal Prep Bowls

by Leave a Comment

There's just no doubt about it... summer is here, and I am all in. While most people think BBQ season means you need to fire up a grill, I've learned over the years that some of the most flavorful barbecue-style meals can actually come from the Instant Pot. That's why I love these Instant Pot Beef Barbacoa Meal Prep Bowls. They're bold flavor, rich, and surprisingly hands-off once everything is in the pot.

Instant Pot Beef Barbacoa Meal Prep Bowls

This recipe takes its inspiration from traditional Mexican barbacoa, a slow-roasted meat dish that dates back to the Caribbean West Antilles and eventually made its way to Mexico.

While traditional barbacoa is cooked underground or over open fire, this Instant Pot version gives you that same deep flavor in a fraction of the time. It's one of my favorite ways to prep high-protein meals that reheat well throughout the week.

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Check out our Weekly Meal Plans and take the guesswork out of meal prep.

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Instant Pot Beef Barbacoa Meal Prep Bowls

Why I Love This Recipe

As someone who meal preps every week, I'm always looking for recipes that are satisfying, freezer-friendly (when possible), and don't require me to babysit the stove. This beef barbacoa delivers all that, and then some. I like to portion mine out with quinoa, fresh cilantro, and red onion. The beef is juicy, spicy, and shreds like a dream after pressure cooking.

It's also incredibly versatile. You can use the shredded beef in burrito bowls, tacos, salads, or even lettuce wraps if you're keeping things low-carb. And if you're prepping for a family, this recipe makes enough for six hearty servings, which is a huge win.

Instant Pot Beef Barbacoa Meal Prep Bowls

Instant Pot Beef Barbacoa Meal Prep Bowls

Servings: 6
Prep Time: 10 minutes
Cook Time: 75-80 minutes
Total Time: About 1 hour 45 minutes (including pressure buildup/release)

Ingredients

For the Barbacoa Beef:

  • 2.5 lb chuck roast beef
  • 2 tablespoon avocado oil (divided)
  • 5 garlic cloves, crushed
  • ½ tablespoon granulated onion
  • 2¼ tablespoon ground cumin
  • ½ teaspoon ground cloves
  • 5 tablespoon dried oregano
  • 2 teaspoon pink Himalayan salt (or sea salt)
  • 1 teaspoon ground black pepper
  • 2 chipotle peppers in adobo (de-seeded, sliced)
  • 2 teaspoon adobo sauce (from chipotles)
  • 2 tablespoon apple cider vinegar
  • Juice of 1 lime
  • 1¼ cups beef broth or stock
  • 3 bay leaves
  • 1 lime, cut into 6 wedges (for serving)
Instant Pot Beef Barbacoa Meal Prep Bowls

For Meal Prep Bowls:

  • ½ cup chopped fresh cilantro
  • 3 cups cooked quinoa
  • ¼ cup diced red onion

Instructions

  1. Sear the Beef:
    Set the Instant Pot to sauté mode. Once hot, add 1 tablespoon avocado oil. Sear the chuck roast for 3-5 minutes per side until browned. Remove and set aside.
  2. Build the Flavor Base:
    Add remaining 1 tablespoon avocado oil. Sauté garlic for 5 minutes. Add granulated onion, cumin, cloves, and oregano. Stir for 1 minute. Then stir in adobo sauce, chipotle peppers, lime juice, and apple cider vinegar. Cook for 1 more minute.
  3. Deglaze and Pressure Cook:
    Stir in the beef broth, bay leaves, salt, and pepper. Return beef to the pot. Lock the lid and pressure cook on HIGH for 70 minutes. Manually release pressure.
  4. Shred and Finish:
    Flip the roast and cook on HIGH again for 5 more minutes. Shred the beef with two forks and submerge it in the sauce for 5 minutes to soak up all the flavor.
  5. Assemble Bowls:
    Divide shredded beef, sauce, quinoa, red onion, and cilantro into 6 meal prep containers. Add a lime wedge to each for extra flavor at serving time.
Instant Pot Beef Barbacoa Meal Prep Bowls

How to Store

  • Store in airtight meal prep containers in the fridge for up to 5 days.
  • While the beef freezes well, I don't recommend freezing with quinoa or garnishes. If you want to freeze the beef separately, do so without the fresh toppings.

How to Reheat

  • Microwave: Reheat in 60-second intervals until hot, stirring occasionally.
  • Skillet: Warm beef and quinoa over medium heat with a splash of broth or water.

Frequently Asked Questions

Can I use a different cut of beef?

Yes! Brisket or beef shoulder would also work well. Just make sure to sear it before pressure cooking.

Is this recipe spicy?

It has a medium heat from the chipotle peppers. You can adjust by using one pepper instead of two, or leave them out entirely for a milder version.

What sides go well with barbacoa?

Besides quinoa, try white or brown rice, roasted sweet potatoes, black beans, or a slaw made with cabbage and lime juice.

Can I freeze this?

You can freeze the beef and sauce separately in a freezer-safe bag for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop.

Can I make this in a slow cooker?

Yes! Sear the beef and prep the sauce as described, then cook everything on LOW for 8-10 hours or HIGH for 4-5 hours in a slow cooker.

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Instant Pot Beef Barbacoa Meal Prep Bowls

Instant Pot Beef Barbacoa Meal Prep Bowls

Rich with subtle spicy and deep flavors, this Instant Pot beef barbacoa meal prep recipe makes for the perfect simple, delicious, and easy dish that works for both a weekday meal prep and quick dinners. 
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Prep Time: 10 minutes
Cook Time: 1 minute
Total Time: 11 minutes
Course: Lunch, Main Dish
Cuisine: Brazilian
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 575kcal
Author: Nick Quintero

Ingredients

  • 2.5 pounds chuck roast beef
  • 5 cloves garlic crushed
  • 3 bay leaves
  • 2 chipole peppers in adobo sauce de-seeded and sliced
  • 1 lime cut into 6 wedges
  • 1 lime juiced
  • 1 ¼ cup beef broth or bone broth
  • 2 ¼ tablespoon cumin
  • 2 tablespoon Apple Cider Vinegar
  • 2 tablespoon avocado oil
  • 1.5 tablespoon Dried oregano
  • ½ tablespoon granulated onion
  • 2 teaspoon adobo sauce from the chipotles can
  • 2 teaspoon Sea Salt
  • ½ teaspoon ground clove
  • 1 teaspoon black pepper
  • 3 cups cooked quinoa
  • ¼ small red onion diced
  • ½ cup Fresh cilantro

Instructions

  • Set Instant Pot to "Sauté" mode. Once heated, add 1 tablespoon oil.
  • Next, add chuck roast and let sear for ~3-5 minutes (do not adjust/check beef for at least 3 minutes), or until seared brown crust forms. Repeat on the other side then remove from Instant Pot and set aside.
  • Remaining on "Sauté" mode, add remaining 1 tablespoon of oil and add crushed garlic. Let sauté ~5 minutes.
  • Add dried aromatics (granulated onion, cumin, cloves, oregano), stir, and let heat ~1 minute. Then, add adobo sauce, chipotles, lime juice, apple cider vinegar - stir well and let sauté ~1 minute.
  • Now, add beef broth, bay leaves, salt, and black pepper. Stir well once again and return chuck roast to the Instant Pot.
  • Cover and set to "High-Pressure Cook" mode for 70 minutes.
  • Manually release pressure, flip chuck roast over, and cook again at high pressure for 5 minutes. Once finished, this time, allow for natural steam venting/depressurizing.
  • Once depressurized, remove chuck roast and place onto a sturdy/durable surface (such as a cutting board) and using 2 forks, shred meat into desired sized pieces and discard large chunks of fat.
  • Remove and discard all 3 bay leaves.
  • Return and submerge shredded barbacoa meat into barbacoa sauce and let marinate for ~5 minutes.
  • Divide meat, quinoa, limes into 6 portions and top with red onion, fresh cilantro, and a drizzle of barbacoa sauce.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings:
41.4g Protein | 22.6g Carbs | 34g Fat | 3.7g Fiber | 575 Calories

Nutrition

Serving: 1meal | Calories: 575kcal | Carbohydrates: 22.6g | Protein: 41.4g | Fat: 34g | Fiber: 3.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Instant Pot Beef Barbacoa Recipe

Easy Breakfast Beef Sausage (AIP, Paleo, Whole30, Keto)

by Leave a Comment

Finding a satisfying, high-protein breakfast that isn't eggs can feel like a struggle-especially if you're following AIP, Whole30, Paleo, or keto. That's where this Easy Breakfast Beef Sausage comes in.

These simple, flavorful patties are packed with protein, lightly sweetened with maple syrup, and easy to meal prep. They're egg-free, dairy-free, gluten-free, and totally delicious. You can pair them with roasted sweet potatoes and fresh fruit for a balanced, anti-inflammatory breakfast that keeps you full and focused.

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Table of Contents

Why You'll Love These AIP Breakfast Sausage Patties

High-Protein, Egg-Free Breakfast

Perfect for those avoiding eggs or following elimination protocols like AIP.

Just the Right Flavor

The combo of savory seasoning and a touch of maple syrup gives these patties that classic sausage taste, without any weird fillers.

Budget-Friendly

Made with lean ground beef, sweet potatoes, and pantry seasonings. Nothing fancy, just whole-food ingredients that are easy to prep.

Freezer-Friendly

Make a double batch and freeze for quick breakfasts all week long.

READ MORE: 40 Easy AIP Recipes That Won't Stress You Out!

AIP Breakfast Sausage

Easy Breakfast Beef Sausage Recipe

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

For the Sausage Patties

  • 1 lb 93% lean ground beef
  • 1 tablespoon pure maple syrup
  • 1 tablespoon Paleo Powder AIP seasoning (or homemade AIP spice blend)
  • ⅛ teaspoon black pepper (optional, omit for strict AIP)

For Serving (optional)

  • 4 cups cubed white sweet potatoes
  • 2 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon garlic powder
  • 2 kiwi, peeled and chopped
  • 1 cup raspberries
  • 1 cup blueberries
  • 4 cups baby spinach (optional, for sautéing)
AIP Breakfast Sausage

Instructions

  1. Make the Patties
    In a large bowl, combine the ground beef, maple syrup, seasoning, and black pepper (if using). Mix gently until well combined.
  2. Shape
    Divide the mixture into 8 equal portions and form into small, flat patties.
  3. Cook
    Heat a skillet over medium heat. Add a touch of olive oil if needed.
    Cook the patties for about 3-4 minutes per side, or until fully cooked through and browned on the outside.
  4. Optional Sides
    • Sweet Potatoes: Toss with olive oil, sea salt, and garlic powder. Roast at 400°F for 25-30 minutes, flipping halfway.
    • Spinach: Sauté in olive oil for 1-2 minutes until wilted.
    • Fruit: Serve fresh for an antioxidant-rich breakfast.
AIP Breakfast Sausage

How to Store

  • Cooked sausage patties will last 3-5 days in the fridge in an airtight container.
  • You can also freeze uncooked patties, wrapped individually and stored in a zip-close freezer bag for up to 3 months.

How to Reheat

  • Microwave: 30-60 seconds until warmed through.
  • Skillet: Reheat over medium-low heat for 2-3 minutes per side.
  • From frozen: Cook over low heat until heated through, about 6-8 minutes.
AIP Breakfast Sausage

Frequently Asked Questions

What is AIP seasoning?

AIP seasoning blends exclude nightshades, seed-based spices, and inflammatory ingredients. Paleo Powder AIP is a convenient option, but you can make your own with salt, garlic powder, onion powder, and dried herbs.

Can I use a different meat?

Yes! These work great with ground pork, turkey, lamb, or a combo. Beef + pork is a classic combo for juicy sausage texture.

Can I make these without maple syrup?

Absolutely. If you're avoiding added sugars, omit the maple syrup entirely or use a small amount of unsweetened apple sauce for subtle sweetness.

What can I eat these with besides sweet potatoes?

Try them with sautéed greens, a salad, roasted squash, or cauliflower hash. They're super versatile.

Can I eat these cold for breakfast on the go?

Yes-they hold together well and can be eaten cold or room temp if you're in a rush.

AIP Breakfast Sausage

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AIP Breakfast Sausage
AIP Breakfast Sausage

AIP Breakfast Sausage

Look no further than this high-protein and high-fiber breakfast to keep you satiated throughout the morning. Served with a side of comforting breakfast potatoes and antioxidant-rich fruit, this AIP-friendly meal is anything but boring!
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 51 minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: AIP, Beef, breakfast, brunch, high protein
Servings: 4
Calories: 466kcal
Author: Nick Quintero

Ingredients

  • 1 lb. 93 % lean ground beef
  • 1 tablespoon pure maple syrup
  • 1 tablespoon Paleo Powder AIP seasoning
  • ⅛ teaspoon black pepper

For Serving

  • 4 cups cubed white sweet potatoes
  • 2 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon garlic powder
  • 2 kiwi peeled and chopped
  • 1 cup raspberries
  • 1 cup blueberries
  • 4 cups baby spinach optional

Instructions

  • Combine potatoes, olive oil, sea salt, and garlic powder in a medium mixing bowl and stir to coat. Heat a medium skillet over medium heat and add potatoes. Cook for 10 minutes, stirring occasionally for even browning. Cover and continue to cook 10 minutes longer. Divide potatoes among 4 (1 cup) compartments of white MPOF containers.
  • In a medium mixing bowl, thoroughly stir together the ingredients for breakfast sausage. Form into 8 thin round patties, flattening them gently.
  • Heat a medium skillet over medium heat and spray with cooking oil. Add 4 patties at a time (don't crowd the pan, or they'll take too long to cook). Cook for 4 minutes on each side. Transfer cooked patties to a paper towel-lined plate to drain. Repeat with remaining patties.
  • Divide spinach among 4 large compartments of containers and top with 2 breakfast sausage patties. Divide fruit among remaining (1 cup) compartments.

Nutrition

Calories: 466kcal | Carbohydrates: 41g | Protein: 25g | Fat: 17g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
AIP Breakfast Sausage

Mediterranean Pasta Bake (Meal Prep Friendly)

by 2 Comments

If you're looking for a protein-packed pasta recipe that's loaded with Mediterranean flavor and perfect for meal prep, this is it. This Mediterranean Pasta Bake combines juicy sirloin steak, chickpea pasta, nutrient-dense veggies, and a tangy homemade Greek dressing that ties it all together.

It's satisfying, macro-balanced, and can easily double as a weeknight dinner or something you bring to a casual weekend potluck.

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Check out our Weekly Meal Plans here: workweeklunch.com/weekly-meal-plans

Table of Contents
Mediterranean Pasta Bake

Why You'll Love This Mediterranean Pasta Bake

It's Full of Flavor

From briny kalamata olives to sweet cherry tomatoes and tangy feta, every bite is packed with Mediterranean goodness. The homemade olive oil and red wine vinegar dressing adds herby brightness to tie it all together.

It Hits All the Macros

  • Fats: Olive oil + steak + feta
    It's a well-rounded, filling option that will keep you energized throughout the day.
  • Protein: Lean sirloin steak + chickpea pasta
  • Carbs: Chickpea pasta + veggies
Mediterranean Pasta Bake

It Packs a Nutritional Punch

Sirloin steak is a great source of B vitamins, zinc, selenium, and protein. The chickpea pasta adds fiber and plant-based protein. Spinach, tomatoes, and artichokes bring antioxidants, potassium, magnesium, and vitamin C.

It's Affordable

Most of the ingredients are pantry staples or budget-friendly grocery items. You can easily make swaps based on what you already have on hand.

Mediterranean Pasta Bake

Mediterranean Pasta Bake Recipe

Servings: 4-6
Prep Time: 10 minutes
Cook Time: 26 minutes
Total Time: 36 minutes

Ingredients

For the Pasta Bake:

  • ⅓ cup crumbled feta cheese
  • 8 oz chickpea pasta
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon cracked black pepper
  • 12 oz cubed sirloin beef
  • 3 cups spinach
  • 1 cup cherry tomatoes, halved
  • 1 cup artichoke hearts, halved and drained
  • ¼ cup kalamata olives, sliced
Mediterranean Pasta Bake

For the Dressing:

  • 3 tablespoon red wine vinegar
  • 3 tablespoon olive oil
  • 1 teaspoon minced ginger
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon salt
  • ⅛ teaspoon cracked black pepper

For Serving (Optional):

  • 1 cup cubed pineapple
  • 1 cup cubed cantaloupe
  • ½ cup blueberries
Mediterranean Pasta Bake

Instructions

  1. Cook the Pasta:
    Preheat oven to 375°F. Cook the chickpea pasta according to package instructions. Drain and toss with 1 tablespoon olive oil, salt, and pepper. Set aside.
  2. Sear the Steak:
    In a skillet over medium-high heat, sear the cubed sirloin beef for 3-4 minutes until browned but not fully cooked through. Remove from heat.
  3. Make the Dressing:
    In a small bowl or jar, whisk together all dressing ingredients: red wine vinegar, olive oil, ginger, basil, oregano, salt, and pepper.
  4. Assemble the Bake:
    In a large mixing bowl, combine cooked pasta, spinach, tomatoes, artichokes, olives, feta, and seared beef. Drizzle with the dressing and toss to combine.
  5. Bake:
    Pour the mixture into a greased baking dish. Bake for 18-20 minutes, or until the spinach is wilted and the beef is cooked through.
  6. Serve:
    Portion into 4-6 servings. Add a side of fresh fruit salad for a refreshing, balanced meal.
Mediterranean Pasta Bake

How to Store

  • Cool completely before storing.
  • Divide into airtight containers.
  • Store in the fridge for up to 4 days.

How to Reheat

  • Microwave: Heat for 1-2 minutes until warmed through.
  • Oven: Reheat at 350°F for 10-12 minutes in an oven-safe dish.
  • Air Fryer (Optional): For a crispy top, air fry at 375°F for 5-6 minutes.
Mediterranean Pasta Bake

Frequently Asked Questions

Can I use a different cut of beef?

Yes! Ground beef, skirt steak, or even rotisserie chicken work great here. Adjust cook time accordingly.

Can I make this dairy-free?

Skip the feta cheese or replace it with a plant-based version. The dressing and other components are naturally dairy-free.

Is there a gluten-free option?

Yes! Chickpea pasta is gluten-free, but you can also use lentil pasta or gluten-free penne depending on availability.

What if I don't like olives or artichokes?

No problem-leave them out or swap with roasted red peppers, mushrooms, or zucchini for a similar Mediterranean vibe.

Can I freeze this pasta bake?

Yes, though the texture of spinach and feta may change slightly. Freeze individual portions and reheat in the oven for best results.

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Mediterranean Pasta Bake

Mediterranean Pasta Bake

This Mediterranean pasta bake is full of mouthwatering flavors in every bite. Tender pieces of lean sirloin bake with gluten-free chickpea pasta and vegetables in a tangy Greek dressing that seals in herb flavor. Each serving is large enough to satisfy hunger with a side of refreshing fruit salad.
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Prep Time: 15 minutes
Cook Time: 21 minutes
Total Time: 36 minutes
Course: dinner, Lunch
Cuisine: Greek, Mediterranean
Keyword: Beef, dinner, gluten free, high protein, lunch, one dish, Pasta
Servings: 4 meals
Calories: 643kcal
Author: Nick Quintero

Ingredients

For Pasta

  • 8 oz. chickpea pasta
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon cracked black pepper
  • 12 oz. cubed sirloin beef
  • 3 cups spinach
  • 1 cup halved cherry tomatoes
  • 1 cup halved artichoke hearts drained
  • ¼ cup sliced kalamata olives
  • ⅓ cup crumbled feta cheese

For Dressing

  • 3 tablespoon red wine vinegar
  • 3 tablespoon olive oil
  • 1 teaspoon minced ginger
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon salt
  • ⅛ teaspoon cracked black pepper

For Serving

  • 1 cup cubed pineapple
  • 1 cup cubed cantaloupe
  • ½ cup blueberries

Instructions

  • Preheat the oven to 425ºF and lightly grease an 8x11 casserole dish. Cook pasta according to package directions until al dente.
  • While pasta cooks, heat one tablespoon of olive oil over medium-high heat in a medium skillet for 2 minutes. Season beef with salt and pepper. Add beef to skillet and sear for 2 minutes. Turn beef using tongs and add spinach to the skillet. Cook 2 minutes longer to wilt spinach. Cook beef until temperature reaches 145°F for medium rare.
  • Drain pasta and add to the casserole dish. Stir together ingredients for dressing. Pour half of the dressing over warm pasta and toss to coat. Stir in steak and spinach. Top with olives, tomatoes and kalamata olives. Pour remaining dressing over vegetables. Top with crumbled feta cheese and bake for 12-15 minutes, until the top is lightly browned.
  • Divide pasta between large compartments of 4 teal meal prep containers. Add fruit salad to small compartments.

Notes

Macros include sides. 

Nutrition

Calories: 643kcal | Carbohydrates: 58g | Protein: 34g | Fat: 38g | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Mediterranean Pasta Bake

Meal Prep Snack idea: Greek Yogurt Cookie Dough Fruit Dip

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I've always been a cookie person. Growing up, I'd grab one (or three) any time of day... morning, after school, even before bed. There's something about that warm, sweet smell of freshly baked cookies that feels comforting and exciting at the same time. This recipe is my way of capturing that nostalgic cookie flavor, but in a healthier, protein-packed snack you can enjoy any time.

Table of Contents

And because I also love a good dip, I thought, "Why not combine the two?" That's how this Greek Yogurt Cookie Dough Fruit Dip came to life. It's creamy, lightly sweet, and perfect for dunking fresh berries, apple slices, or even graham crackers. The best part? It takes just 5 minutes to make, no cooking required.

Greek Yogurt Cookie Dough Fruit Dip

Make Meal Planning Even Easier

If you want more snack ideas like this built right into your weekly plan, my Workweek Lunch Weekly Meal Planner does all the thinking for you. It includes balanced recipes, grocery lists, and storage tips so you always have something delicious ready to go.

Greek Yogurt Cookie Dough Fruit Dip

Why I Love This Recipe

  • Quick and easy: Ready in under 5 minutes.
  • Kid-friendly: Great for getting kids involved in the kitchen.
  • Protein-packed: Thanks to Greek yogurt, it's more filling than most sweet dips.
  • Customizable: Swap out fruits, nut butters, or sweeteners to fit your taste.
Greek Yogurt Cookie Dough Fruit Dip

Ingredients (Serves 4)

  • 1 cup nonfat Greek yogurt
  • 3 tablespoons oat flour*
  • 1 ½ tablespoons coconut sugar
  • 1 ½ tablespoons almond butter
  • 1 teaspoon vanilla extract
  • ⅛-¼ teaspoon sea salt
  • 2 tablespoons mini chocolate chips
  • 4 cups strawberries
  • 2 cups mixed berries (blueberries, raspberries, blackberries)

*If you can't find oat flour, just blend whole oats until finely powdered.

Greek Yogurt Cookie Dough Fruit Dip

Directions

  1. In a medium mixing bowl, combine Greek yogurt, oat flour, coconut sugar, almond butter, vanilla, and sea salt.
  2. Stir until well combined and creamy.
  3. Fold in mini chocolate chips.
  4. Transfer the dip to a small serving bowl.
  5. Serve with fresh berries or your favorite dipping fruit.
Greek Yogurt Cookie Dough Fruit Dip

Substitutions

  • Yogurt: Use regular Greek yogurt or dairy-free yogurt for a non-dairy version.
  • Nut butter: Peanut butter, cashew butter, or sunflower seed butter all work.
  • Sweetener: Try stevia, monk fruit, maple syrup, or honey in place of coconut sugar.
  • Fruits: Apples, pears, and bananas are great alternatives to berries.

How to Store

Store the dip in an airtight container in the refrigerator for up to 3 days. Keep fruits separate until serving to prevent them from getting soggy.

Greek Yogurt Cookie Dough Fruit Dip

How to Reheat

No reheating needed, just stir the dip before serving to refresh the texture.

More Healthy Snack Ideas

If you love having snacks like this ready to grab, the Workweek Lunch Weekly Meal Planner can make it happen. It's like having your week's meals: breakfast, lunch, dinner, and snacks, planned and ready without the stress.

Greek Yogurt Cookie Dough Fruit Dip

I'd advise that you to pick the fresh fruits and not the frozen ones because the frozen fruits are already soggy. You can also use other fruits like pears, apples, and bananas should you have a hard time sourcing out the recommended fruits in this recipe.

Greek Yogurt Cookie Dough Fruit Dip
Greek Yogurt Cookie Dough Fruit Dip

Greek Yogurt Cookie Dough Fruit Dip

This delicious low calorie fruit dip has all the best cookie dough flavor, and a big boost of protein from the Greek yogurt and almond butter. Dip low calorie fruit like berries for a healthy and satisfying snack.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: American
Keyword: Greek Yogurt, Meal Prep
Servings: 4 snacks
Calories: 235kcal
Author: Nick Quintero

Ingredients

Dip Ingredients

  • 1 cup nonfat greek yogurt
  • 3 tbs oat flour
  • 1 ½ tbs Almond Butter
  • 1 ½ tbs Coconut Sugar or sugar of choice
  • 1 teaspoon vanilla
  • ⅛-1/4 teaspoon Salt
  • 2 tbs mini chocolate chips

Fruit

  • 4 cups fresh strawberries
  • 2 cups mixed fresh berries raspberries, blueberries, blackberries

Instructions

  • Mix together all the dip ingredients, and stir well to combine.
  • Serve with fresh fruit.

Notes

Nutrition for 1 out of 4 servings (including fruit):
10g Protein | 36.5g Carbs | 6.6g Fat | 6g Fiber | 235 Calories
__
*If you don’t have oat flour on hand, you can add whole oats to a blender and process until a flour forms.

Nutrition

Serving: 1meal | Calories: 235kcal | Carbohydrates: 36.5g | Protein: 10g | Fat: 6.6g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Calorie Greek Yogurt Cookie Dough Fruit Dip blog

3 Kid-Friendly Back-to-School Lunch Ideas (No Cooking Required!)

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Kid Friendly Back To School Lunch Ideas
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If you're like me, you know that the right lunch container makes all the difference when it comes to stress-free back-to-school meal prep. These kid-friendly lunch cubes are full of protein, fruits, veggies, and snacks, all with zero cooking required.

And the best part? These are super customizable, so you can work with what you already have in the fridge or pantry and still pack a lunch your kids will actually eat.

Kid Friendly Back To School Lunch Ideas

The Secret Weapon: GoodCook Lunch Cubes

I've been loving these GoodCook Lunch Cubes, and they've quickly become my go-to lunch prep containers for kids. Here's why:

  • Two lower compartments for fruits, veggies, snacks, or sides
  • Removable upper tray for sandwiches or entrees
  • Microwave- and dishwasher-safe
  • Great for leftovers and repacking snacks
  • Reusable and easy to clean

Whether you're making meals ahead for the week or packing lunch the night before, these containers make it easy.

Kid Friendly Back To School Lunch Ideas

Let the Kids Help!

Since these lunches don't require any cooking, they're the perfect way to get your kids involved in the kitchen. I love bringing them grocery shopping and letting them pick out fruits and veggies. When they help choose their own lunch, they're more likely to eat it!

Pro Tip: Keep a basket in the fridge and pantry filled with "grab-and-pack" lunch items (like baby carrots, single-serve hummus cups, or applesauce pouches) so kids can help pack their own meals.

Kid Friendly Back To School Lunch Ideas

I will start by saying these lunch ideas are 100% customizable to what you have on hand and what your kids enjoy eating!

Since they also require no cooking, it's a great way to get the kids involved in starting to meal prep and/or help in the kitchen! I love bringing the kids to the store and letting them pick the fruits and veggies they like, so they feel like they have a say in their eating. 

Related: 17 No Reheat Meal Prep Recipes

Kid Friendly Back To School Lunch Ideas Ingredients:

Cube 1 

  • ½ cup strawberries 
  • ¼ cup baby carrots
  • 1 celery stalk, cut into sticks 
  • 2 oz. Buffalo turkey 
  • 2 oz. Cubed pepper jack cheese 
  • 1 oz. crackers of choice

Cube 2 

  • ½ cup grapes
  • ½ cup gluten-free pretzels 
  • 1 gluten-free everything bagel
  • 2 slices of deli ham
  • 1 slice of American cheese 
  • ⅓ cup baby spinach 

Cube 3 

  • 2 slices of gluten-free bread
  • 2 tablespoon nut butter 
  • 2 tablespoon jelly 
  • ½ cup cubed melon
  • ½ cup cheese crackers 
Kid Friendly Back To School Lunch Ideas

Lunch cube one might be my favorite because it's like a mini snack box vs. a traditional lunch! You can use any fruits and veggies that you'd like, any deli meat/fresh baked chicken/plant-based deli meats and cheese, and your favorite crackers! 

Kid Friendly Back To School Lunch Ideas

Nothing tastes better than a traditional lunch with a sandwich, fruit, and something crunchy like chips or a pretzel. This was what I had for lunch almost every day as a kid! This was also my favorite beach lunch!

As above, the same applies to this meal. Swap the fruit and pretzels for things your kids love! The bagel can be subbed with bread, pita, a bagel thin, etc. The deli meat and cheese can easily be switched with vegan alternatives. 

Kid Friendly Back To School Lunch Ideas

Related: Back to School Meal Prep Recipes

Lunch Cube Three - The classic PBJ! I could eat this combo 365 days a year, like almost every kid out there! To accommodate allergies, peanut butter can be subbed with any other nut butter or seed butter and served with fruit that is in season and affordable and your child's favorite crunchy side (ahem - can be carrots, raw broccoli, etc., too!). 

Once the lunch cubes are stacked up, this is what they will look like: the snacks on the bottom and the main part on the top! 

For days when the kids are home, you can also serve these no-cook kid-friendly lunch ideas on a plate! Or, remake them for yourself because they are that good! 

More Back to School Resources:

If your mornings feel hectic, prepping lunch the night before can be a total game-changer. These no-cook, customizable ideas are a great way to save time, reduce waste, and keep kids fueled throughout the school day.

Need more ideas for meal prepping for your family? Check out our 30+ Back-to-School Meal Prep Recipes for even more inspiration!

Kid Friendly Back To School Lunch Ideas

Kid Friendly Back To School Lunches

These kid-friendly lunch cubes are full of protein, veggies, fruit and crackers for three satisfying lunches that are packed with nutrition. Best of all, they're easy to assemble with no cooking needed, making meal prep a breeze!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Lunch
Cuisine: American
Diet: Gluten Free
Keyword: kid friendly, lunch, no cook
Servings: 3 lunches
Calories: 410kcal
Author: Nick Quintero

Ingredients

Cube 1

  • ½ cup strawberries
  • ¼ cup baby carrots
  • 1 celery stalk cut into sticks
  • 2 oz. Buffalo turkey can sub with turkey of choice
  • 2 oz. Cubed pepper jack cheese can sub with cheese of choice
  • 1 oz. crackers use your favorite brand

Cube 2

  • ½ cup grapes
  • ½ cup gluten-free pretzels can sub with regular pretzels if not GF
  • 1 gluten-free everything bagel can sub with any flavor bagel or non-GF
  • 2 slices deli ham
  • 1 slice American cheese any cheese can be used
  • ⅓ cup baby spinach

Cube 3

  • 2 slices gluten-free bread sub with your favorite bread
  • 2 tablespoon nut butter can swap for seed butter
  • 2 tablespoon jelly
  • ½ cup cubed melon
  • ½ cup cheese crackers can sub with crackers of choice

Instructions

  • Divide strawberries, baby carrots and celery sticks between bottom compartments of 1 lunch cube. Add turkey slices, pepper jack cheese and seed crackers to the top compartment of lunch cube.
  • Divide grapes and pretzels between bottom compartments of a second lunch cube. Assemble ham, cheese and spinach on everything bagel. Slice in half and place in top compartment of lunch cube.
  • Divide melon and cheese crackers between bottom compartment of a third lunch cube. Spread nut butter and jelly on bread and slice diagonally into two triangles. Place in top compartment of lunch cube.

Video

Nutrition

Calories: 410kcal | Carbohydrates: 58g | Protein: 9g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 19mg | Sodium: 1057mg | Potassium: 296mg | Fiber: 3g | Sugar: 13g | Vitamin A: 1875IU | Vitamin C: 17mg | Calcium: 142mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Meal Plans Made for Teachers

If you're a teacher juggling lesson plans, grading, and classroom chaos, figuring out what to eat should not be another full-time job. That's why we created Meal Plans for Teachers - a time-saving, stress-reducing solution that makes your week run smoother.

✅ No guesswork on what to prep
✅ Quick, filling meals you can eat between bells
✅ Step-by-step planning so you're never stuck at 7am asking, "What's for lunch?"

Whether you've got a fridge in the break room or rely on a lunch bag and thermos, our plans are designed to keep you energized and fed - without the overwhelm.

📚 Start the school year strong with meal prep that works with your schedule, not against it:
👉 Check out the plans here

Kid Friendly Back To School Lunch Ideas

30+ Back to School Meal Prep Recipes

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Back to school means new schedules, packed calendars, and let's be honest, more chaos in the mornings. Whether you're juggling drop-offs, emails, or just trying to get everyone out the door on time, prepping meals ahead of time can make a huge difference.

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That's why I put together this roundup of 30+ Back to School Meal Prep Recipes. These ideas will help you knock out breakfasts, snacks, and lunches for the week before Monday even starts.

Back To School
Photo: Northview Public Schools

To get you started, here are three easy steps to keep in mind when you planning back to school lunches for your kids and trying to level up your back to school meal prep.

Weekly Menu Planning and Grocery Shopping

Depending on what your kids like eating for lunch, it's easy to search the internet for ideas and menus to help create a shopping list before you leave for the grocery store. When shopping, pick up frozen or refrigerated food last, right before heading to the cashier, so it can stay cold longer.

Make sure that perishable items are placed in the fridge or freezer within two hours after you finish your grocery shopping. If you're a farmers market shopping, click here for our expert shopping tips.

3 Easy Back-to-School Prep Tips

1. Plan Ahead

Build a weekly meal plan and grocery list before the weekend hits. Trust me, having a plan makes a world of difference. You can even use our free meal prep ebook to get started!

Tip: Shop the perimeter of the store for fresher, healthier options and save frozen or refrigerated items for last so they stay cold.

2. Practice Safe Prep

97% of people don't wash their hands correctly during food prep, according to a USDA study-which can lead to cross-contamination. Always wash hands for at least 20 seconds with soap and warm water before and after handling food.

Also, clean all surfaces and utensils thoroughly before prepping, especially when working with raw meat or eggs.

Want to up your meal prep game? Don't miss our Ultimate Guide to Meal Prep Containers.

3. Pack Smart

Use insulated lunch bags (not paper ones!) with at least two cold sources, like frozen water bottles or ice packs. This keeps food below 40°F until lunchtime.

Hot foods like soups or chili? Use an insulated thermos. Fill it with boiling water, let it sit for 5 minutes, then dump it out and add your hot food. Seal it tight and it'll be ready to eat hours later.

30+ Healthy Back to School Lunch Ideas

...that are perfect for your children's packed lunches. From healthy treats to light meals and easy snacks, there is something for everyone!

Back to School Breakfast Ideas

Portable Chocolate Chip Pancakes
Stuffed French Toast Meal Prep

Related: 17 No Reheat Meal Prep Recipes

Yes, You CAN Meal Prep Pancakes!
The Ultimate Guide To Making Egg Cups
Related Article: Making Egg Cups for Back to School

Back to School Lunch Ideas

Ham and Cheese Pinwheels

Pizza Chicken Meal Prep
Cuban pasta salad

Related: Back to School Lunch Box ideas

Chicken Tenders

Thai Chicken Tenders with Creamy Almond Dipping Sauce
  • Good Old Fashioned PB&J  🙂
  • DIY Lunchable - Ham, Cheese, Grapes, Almonds, and Crackers

Back to School Snack Ideas

Veggie Sticks with Beet Hummus

Beet Hummus Veggie Dipper Snacks
Nutty Peanut Butter Trail Mix Bars
sesame-cran-rice-crispy

Frequently Asked Questions

What are good back-to-school breakfast ideas for kids?

Try things that are quick to grab and eat on the go:

You can prep all of these ahead of time and store them in the fridge or freezer.

How do I keep lunches fresh until noon?

Use an insulated lunch bag with two cold sources (ice packs, frozen juice box, or frozen yogurt pouch). If you're packing hot food, invest in a thermos and preheat it with boiling water.

What if my kid is a picky eater?

Involve them in the prep process. Let them help pick out fruits, veggies, or snacks at the store. Pack items they're familiar with and introduce new foods slowly-like pairing their favorite crackers with a new dip.

Meal Plans Made for Teachers

If you're a teacher juggling lesson plans, grading, and classroom chaos, figuring out what to eat should not be another full-time job. That's why we created Meal Plans for Teachers - a time-saving, stress-reducing solution that makes your week run smoother.

✅ No guesswork on what to prep
✅ Quick, filling meals you can eat between bells
✅ Step-by-step planning so you're never stuck at 7am asking, "What's for lunch?"

Whether you've got a fridge in the break room or rely on a lunch bag and thermos, our plans are designed to keep you energized and fed - without the overwhelm.

📚 Start the school year strong with meal prep that works with your schedule, not against it:
👉 Check out the plans here

Final Tip

Even 30 minutes of meal prep on Sunday can save your sanity on Monday. And if you're new to this or feel overwhelmed, grab our free beginner meal prep guide to help you get started the easy way.

Got a favorite lunchbox trick or recipe that saves your week? Share it with us in the comments or tag us on Instagram @mealpreponfleek!

Viral Cuban Pasta Salad

by Leave a Comment

Back-to-school season is here, and we all know that means busy mornings and the constant challenge of packing lunches that are not only tasty but easy to prepare.

Enter: My Cuban-inspired pasta salad! This no-reheat meal prep is full of fresh, bold flavors and is perfect for any lunch where you don't have access to a microwave. Whether it's for your kiddos, your partner, or yourself, this Cuban pasta salad is a crowd-pleaser. Let's dive in!

Why This Cuban Pasta Salad is Perfect for Lunch

Who doesn't love a cold pasta salad? It's light, refreshing, and filled with textures and flavors that keep you full and satisfied. No reheating necessary! It's ideal for school lunches, work, or any meal on the go. Plus, it's packed with protein and veggies, making it a balanced meal without much effort.

Here's What You'll Need:

  • 20 oz. bow tie pasta (about 1 box), cooked according to package instructions
  • 4 oz. cubed or chopped salami for that savory bite
  • 6 oz. Beemster Swiss cheese, cubed for a creamy, nutty flavor
  • 1 pint cherry tomatoes, halved for some juicy freshness
  • ⅔ cup chopped dill pickles for a tangy crunch
  • ¼ small red onion, thinly sliced for a sharp, zesty kick
  • 2 heads romaine lettuce, chopped for added crunch and freshness
  • Caesar dressing, as the perfect creamy dressing to tie everything together

Optional Additions:

  • Pickled jalapeños for a spicy kick
  • Cilantro or green onions to freshen things up
  • Honey baked ham if you want to add even more protein to the mix

How to Make It:

  1. Cook the Pasta: Start by cooking your bow tie pasta according to the box instructions. Drain and let it cool completely. Cold pasta is best for this salad to prevent the lettuce from wilting.
  2. Chop the Ingredients: While your pasta is cooling, chop the salami, Swiss cheese, dill pickles, and red onion. Halve the cherry tomatoes and chop the romaine lettuce. If you're adding pickled jalapeños, cilantro, green onions, or ham, prep those as well.
  3. Mix It All Together: Once the pasta has cooled, toss everything together in a large bowl-pasta, salami, Swiss cheese, tomatoes, pickles, onion, and lettuce.
  4. Dress It Up: Add Caesar dressing to taste and mix well, making sure all the ingredients are coated. Adjust the amount depending on how creamy you want it.
  5. Portion It Out: Divide the pasta salad into your meal prep containers. This recipe makes about 8 servings, depending on your portion sizes, so it's perfect for prepping a whole week's worth of lunches.

Storage Tips:

  • Keep it Fresh: Store your Cuban pasta salad in airtight containers in the refrigerator for up to 4 days. This will keep your salad crisp and flavorful.
  • Dressing Tip: If you prefer your salads less soggy, keep the Caesar dressing separate and toss it in right before eating.

Perfect for Busy School Days

This Cuban-inspired pasta salad is a game-changer for busy school mornings. It's quick to prep, requires no reheating, and delivers big on flavor! The combination of savory salami, nutty Swiss cheese, tangy pickles, and fresh veggies makes this meal both fun and delicious. Plus, the Caesar dressing gives it a creamy, satisfying finish without overpowering the dish.

Ready to Try It?

Visit your local Kroger and grab some Beemster Swiss for your back-to-school meal prep! This Cuban pasta salad is not only easy and tasty, but it's also versatile enough to customize to your family's liking.

Whether you're adding jalapeños for spice or honey-baked ham for extra protein, this no-reheat meal is sure to be a hit.

Give this recipe a try and be sure to tag me @MealPreponFleek if you do! I can't wait to see your colorful, delicious creations!

#NoCookMeals #CubanPastaSalad #LunchMealPrep #MealPrepOnFleek

How to Make Crockpot Sweet Potatoes

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Table of Contents
Crockpot Sweet Potatoes

Do you love sweet potatoes? Sweet potatoes are bright, beautiful, and delicious. They're a versatile root vegetable that can be enjoyed at any time of the day with meals or as a snack.

Make them sweet by adding cinnamon and sugar or make them savory by adding salt and earthy herbs like rosemary. Sweet potatoes are also rich in nutrition. they are packed with fiber, potassium, vitamins, and other essential nutrients. If sweet potatoes are a staple in your household, then read on!

We wrote this sweet potato meal prep idea for you. Crockpot Sweet Potatoes is more of a meal prep idea inside of a meal prep idea because you're prepping the sweet potatoes for future use with other meals. This meal prep idea will save you time and money in the long run. 

How long will Crockpot Sweet Potatoes last for?

Crockpot Sweet Potatoes last for 3-5 days in the refrigerator. Store them in an airtight container within 2 hours after cooking. You may want to cut them up after cooling so they fit in the container. 

Can Crockpot Sweet Potatoes be frozen?

Absolutely! It's best to freeze your Crockpot Sweet Potatoes for long-lasting freshness. Store your sweet potatoes in airtight containers or heavy-duty freezer bags. They will last for up to 6 months in the freezer. 

This easy method for prepping a large batch of sweet potatoes will make meal prepping a breeze. All you need are sweet potatoes and a crockpot to cook up a batch of tender spuds ready to stuff, mash and serve with anything your appetite desires.

Crockpot Sweet Potatoes

Crockpot Sweet Potatoes Ingredients: 

  • 8 medium sweet potatoes

How do you make Crockpot Sweet Potatoes?

Making Crockpot Sweet Potatoes is super easy because the crockpot cooks them for you while you go about your day. Then you come home to cooked sweet potatoes for you to enjoy immediately or later. 

All you do is rinse and scrub the potatoes, place them in the crockpot, and cook them for 4 to 8 hours. Cook them on high for 4 hours or on low for 8 hours. Use tongs to remove the sweet potatoes from the crockpot and wait at least 5 minutes for them to cool before using them. You can't get simpler than that! 

Crockpot Sweet Potatoes

How to portion Crockpot Sweet Potatoes?

You can wrap them individually in aluminum foil and store them in containers or freezer bags. 

More Sweet Potato meal prep recipes:

So now that you have cooked sweet potatoes, it's time to use them! Crockpot Sweet Potatoes are perfect for stuffing or mashing. Try one or a few of our many stuffed sweet potato meal prep ideas. 

Other tips for making Crockpot Sweet Potatoes:

  • Add flavors to your sweet potatoes before and after cooking. Rub with olive oil before and sprinkle with sea salt or other seasonings after. 
  • If you freeze your crockpot sweet potatoes, squeeze lemon juice in them to prevent discoloration. You'll also add a nice zesty flavor to them. 
  • To reheat frozen sweet potatoes, wrap them in new aluminum foil and place them in the oven at 350 degrees for 25 to 35 minutes. 
  • If you plan on mashing your sweet potatoes later, remove the skin ahead of time after cooking and cooling. 
Crockpot Sweet Potatoes

Crockpot Sweet Potatoes

This easy method for prepping a large batch of sweet potatoes will make meal prepping a breeze. All you need are sweet potatoes and a crockpot to cook up a batch of tender spuds ready to stuff, mash and serve with anything your appetite desires.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 8 hours
Total Time: 8 hours 5 minutes
Course: Side Dish
Cuisine: American
Diet: Gluten Free
Keyword: crockpot, gluten free, paleo, vegan, vegetarian, whole30
Servings: 8 servings
Calories: 130kcal
Author: Nick Quintero

Equipment

  • Crockpot

Ingredients

  • 8 medium sweet potatoes

Instructions

  • Rinse and scrub sweet potatoes and place in crockpot.
  • Cover with lid and cook on high for 4 hours or on low for 7-8 hours, until fork-tender.
  • Remove potatoes from crockpot using tongs and cool for 5 minutes before using them.

Video

Notes

WW Smart Points= Green:6  Blue:6  Purple:0

Nutrition

Serving: 124g | Calories: 130kcal | Carbohydrates: 30g | Protein: 3g | Sodium: 51mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Crockpot Sweet Potatoes

Thai-Inspired Ground Turkey Stir Fry (Pad Kra Pao-Style)

by Leave a Comment

If you love the bold flavors of Thai takeout, like me, but want something easier to make and prep at home, this recipe is for you.

This Thai-inspired ground turkey stir fry is based on the traditional dish Pad Kra Pao, a spicy basil stir fry commonly found on street food menus across Thailand. While the original uses holy basil, pork, and bird's eye chilies, our version simplifies things with pantry staples - and swaps in a Power-4 greens blend for convenience and extra nutrients.

The result? A fast, flavorful dish that's perfect for weeknight dinners and meal prep.

Table of Contents

Why You'll Love This Recipe

  • Ready in under 20 minutes
  • High-protein and veggie-packed
  • Easy to customize with whatever greens or protein you have
  • Perfect for meal prep-pairs well with rice and holds up great in the fridge
  • Inspired by Pad Kra Pao, but accessible with grocery store ingredients

Thai-Inspired Stir Fry (Meal Prep Friendly)

Servings: 3-4
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Ingredients

  • 2 tablespoon soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon fish sauce
  • 1½ teaspoon sugar
  • 6 cloves garlic, minced
  • ½ red onion, thinly sliced
  • 1 lb ground turkey (or chicken, beef, pork, or bison)
  • ¼ cup chicken stock
  • 1 tablespoon crispy chili oil
  • 1 cup B&W Quality Growers Power-4 blend (or any hearty greens)
  • Cooked rice, for serving
  • Eggs, for serving (fried or soft-boiled recommended)

Instructions

  1. Make the sauce:
    In a small bowl, mix together soy sauce, oyster sauce, fish sauce, and sugar. Set aside.
  2. Cook the aromatics:
    Heat a large skillet or wok over medium-high heat. Add a drizzle of oil, then add garlic and onion. Sauté for 1-2 minutes until fragrant.
  3. Cook the protein:
    Add the ground turkey. Break it up with a spatula and cook until no longer pink, about 5-7 minutes.
  4. Deglaze and simmer:
    Add the sauce and chicken stock. Stir well to coat everything. Let simmer for 2-3 minutes to reduce slightly.
  5. Add the greens:
    Stir in the Power-4 blend and chili oil, and cook for 1-2 minutes until just wilted.
  6. Serve it up:
    Spoon over steamed rice and top with a fried egg or soft-boiled egg. Garnish with extra greens or chili flakes if desired.

How to Store

  • Let cool before storing.
  • Refrigerate in airtight containers for up to 4 days.
  • Store rice and egg separately if possible for best texture when reheating.

How to Reheat

  • Microwave: 60-90 seconds until heated through. Add a splash of water or stock if needed.
  • Skillet: Reheat over medium heat with a little oil or broth to refresh the stir fry.
  • Work from home: Microwave for 60-90 seconds, while you're cooking your egg. Once both are done, add the egg on top and mix it together. This is what I do. 🙂

Frequently Asked Questions

What traditional dish is this based on?

This recipe is inspired by Pad Kra Pao, a popular Thai basil stir fry. It typically uses holy basil and pork or chicken, but this version simplifies it with grocery store ingredients and a nutrient-dense greens blend.

Can I use different protein?

Absolutely. Ground chicken, pork, beef, or bison all work well here. You can also use tofu or tempeh for a plant-based version.

What if I don't have fish sauce?

Fish sauce adds umami depth, but you can substitute with soy sauce and a dash of rice vinegar or Worcestershire sauce if needed.

Can I make this low carb?

Yes - swap the rice for cauliflower rice or shredded cabbage.

Can I freeze this?

The stir fry portion freezes well for up to 2 months. Just skip the egg when freezing and cook fresh eggs when serving.

Tired of scrambling for dinner every night?

Make meal prep actually work with our no-fluff, done-for-you meal planning tool.
Try the Workweek Lunch Meal Planner


It'll help you save time, eat better, and stay organized-all without dieting.
👉 Click here to access the planner

Thai-Inspired Ground Turkey Stir Fry 4

Thai-Inspired Ground Turkey Stir Fry (Pad Kra Pao-Style)

This Thai-inspired ground turkey stir fry is based on the traditional dish Pad Kra Pao, a spicy basil stir fry commonly found on street food menus across Thailand.
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: Asian, Thai
Keyword: Beef, ground chicken, ground turkey, Pork
Servings: 3 servings
Calories: 255kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon fish sauce
  • 1½ teaspoon sugar
  • 6 cloves garlic minced
  • ½ red onion thinly sliced
  • 1 lb ground turkey or chicken, beef, pork, or bison
  • ¼ cup chicken stock
  • 1 tablespoon crispy chili oil
  • 1 cup Power-4 blend or any hearty greens
  • Cooked rice for serving
  • Eggs for serving (fried or soft-boiled recommended)

Instructions

Make the sauce:

  • In a small bowl, mix together soy sauce, oyster sauce, fish sauce, and sugar. Set aside.

Cook the aromatics:

  • Heat a large skillet or wok over medium-high heat. Add a drizzle of oil, then add garlic and onion. Sauté for 1-2 minutes until fragrant.

Cook the protein:

  • Add the ground turkey. Break it up with a spatula and cook until no longer pink, about 5-7 minutes.

Deglaze and simmer:

  • Add the sauce and chicken stock. Stir well to coat everything. Let simmer for 2-3 minutes to reduce slightly.

Add the greens:

  • Stir in the Power-4 blend and cook for 1-2 minutes until just wilted.

Serve it up:

  • Spoon over steamed rice and top with a fried egg or soft-boiled egg. Garnish with extra greens or chili flakes if desired.

Nutrition

Serving: 1cup | Calories: 255kcal | Carbohydrates: 8g | Protein: 39g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 84mg | Sodium: 1417mg | Potassium: 601mg | Fiber: 1g | Sugar: 4g | Vitamin A: 402IU | Vitamin C: 8mg | Calcium: 41mg | Iron: 2mg
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Chimichurri Steak Meal Prep - Two Ways (Bowls and Tacos)

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This chimichurri steak meal prep is so, so good. You'll love the zesty sauce against steak and sweet potatoes. Comes together quickly for a Whole30-compliant meal!

Table of Contents
Whole30 Chimichurri Steak Meal Prep

This traditional Argentinian chimichurri sauce is bursting with herbs and tangy flavors and is truly an ideal complement to a grilled steak. Traditional chimichurri sauce has an olive oil and vinegar base, but this one takes the fresh flavor up a notch with a splash of lemon juice. You choose your favorite option!

These boxes are packed with sweet potato wedges and a simple tomato and cucumber salad for a flavor packed and nutritious meal.

Whole30 Chimichurri Steak Meal Prep

Chimichurri Steak Bowl Meal Prep Ingredients

  • 4x 4-6 ounce skirt steaks
  • 4 sweet potatoes
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumbers, thinly sliced
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Chimichurri Sauce:

  • 1 cup fresh parsley, finely chopped
  • ¼ cup fresh oregano (or 1 tablespoon dried)
  • ¼ cup red wine vinegar
  • 3-4 garlic cloves, minced
  • ½ cup olive oil
  • ½ teaspoon red pepper flakes
  • Salt and pepper to taste
Whole30 Chimichurri Steak Meal Prep

How to Make Chimichurri Steak Bowl

Prep the sauce right in the bowl of a food processor fitted with the blade attachment. You can make this ahead of time if you want. Just keep it in the fridge in a well-sealed container until it's time to use. Stir to recombine the ingredients if they separate.

Meanwhile, roast the potatoes in the oven and prep your grill (or grill pan, if you're cooking the steaks indoors) for the steak. Cook it your favorite way, which may be different depending on the time of year. But the steaks will cook more quickly than the potatoes, but not by much, so keep that in mind as you're prepping.

Whole30 Chimichurri Steak Meal Prep

How to Store

Once everything's made, portion the components out into separate compartments in meal prep containers, seal them up, and transfer to the fridge. You can eat the steak at room temperature if you like (it's kinda good that way for a lazy lunch) but if you've gotta reheat the potatoes, you might as well loosely wrap the steak and potatoes in a little foil and reheat at 350 F for 15 minutes or so.

You can freeze all components of this dish, although the potatoes won't fare so well. The chimichurri sauce can be doubled and frozen in ice cube trays if you want. Each "cube" can be popped out into a hot pan along with whatever you're cooking it with.

Substitutions and Alterations

Choose your favorite cut of beef (flank or skirt steak work really well here), or use this sauce on top of chicken or a mild fish such as cod or tilapia. It's also good on salmon, too. You might have a hard time finding things that this DOESN'T taste good with!

Use a combination of cilantro and parsley, if desired.

Lime also works if you don't have lemons or want to go all juice instead of the vinegar-and-juice combo in this recipe.

Whole30 Chimichurri Steak Meal Prep

Chimichurri Steak Tacos (Grill Meal Prep Recipe)

I made these Chimichurri Steak Tacos on the Char-Broil 4-Burner Gas Grill, and they might just be one of my favorite grill meal prep recipes yet. The steak comes out smoky and juicy, the chimichurri is garlicky and fresh, and everything comes together in a simple taco format that works for dinner, meal prep, or your next cookout.

Let me show you how to make it.

Ingredients

For the Chimichurri Sauce:

  • 1 cup fresh parsley, finely chopped
  • ¼ cup fresh oregano (or 1 tablespoon dried)
  • ¼ cup red wine vinegar
  • 3-4 garlic cloves, minced
  • ½ cup olive oil
  • ½ teaspoon red pepper flakes
  • Salt and pepper to taste

For the Steak:

  • 1.5-2 lbs skirt or flank steak
  • Olive oil
  • Kosher salt
  • Black pepper

For the Tacos:

  • Corn or flour tortillas, warmed
  • Optional toppings: pickled onions, cotija cheese, lime wedges, diced avocado, shredded lettuce

Instructions

Step 1: Make the Chimichurri

  1. In a bowl, combine parsley, oregano, red wine vinegar, and minced garlic.
  2. Slowly stir in olive oil until well combined.
  3. Add red pepper flakes, salt, and pepper to taste.
  4. Let it sit at room temp while you cook the steak-it gets better as it rests.

Step 2: Grill the Steak

  1. Preheat your gas grill to high heat (around 500°F). I used the Char-Broil 4-Burner Gas Grill, which gives me reliable sear marks and even cooking.
  2. Pat the steak dry and rub with olive oil, kosher salt, and black pepper.
  3. Grill steak 3-4 minutes per side for medium-rare, depending on thickness.
  4. Let it rest for 5-10 minutes, then slice thinly against the grain.

Step 3: Build Your Tacos

  1. Warm your tortillas on the grill or in a skillet.
  2. Layer on the sliced steak, a generous spoonful of chimichurri, and your favorite toppings.
  3. Serve immediately or portion into containers for meal prep.

Meal Prep Tips

  • Storage: Keep steak and chimichurri in separate containers in the fridge for up to 4 days. Store tortillas and toppings separately for easy assembly.
  • Reheating: Reheat steak quickly in a skillet or microwave with a splash of water to avoid drying it out.
  • Freezing: You can freeze grilled steak slices for up to 2 months-just thaw overnight in the fridge before reheating.

FAQ

Q: Can I make chimichurri ahead of time?
Yes! It actually tastes better after it sits. Store it in the fridge for up to 7 days.

Q: What's the best cut of steak for tacos?
Skirt and flank are ideal-they're flavorful and grill fast. Just slice against the grain for tenderness.

Q: Is this recipe gluten-free?
Yes, as long as you use gluten-free tortillas, this meal is completely gluten-free.

Tips for Chimichurri Steak

The sauce is really delicious and you'll want to dip everything in it or at least drizzle it on things. Use any leftover sauce on top of rice or pasta, or as a dip for your potatoes. (Seriously, make sure the sweet potatoes get sauced!)

READ MORE: Sheet Pan Chicken Chimichurri With Veggies Meal Prep Recipe, coming at you!

Whole30 Chimichurri Steak Meal Prep

Chimichurri Steak Meal Prep

This traditional Argentinian chimichurri sauce is bursting with herbs and tangy flavors - the perfect complement to a grilled steak. Choose your favorite cut of meat, or use this sauce on top of chicken or fish instead. Traditional chimichurri sauce has a olive oil and vinegar base, but this one takes the fresh flavor up a notch with a splash of lemon juice - choose your favorite option!
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Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Course: Main Dish
Cuisine: Mexican
Keyword: Meal Prep, Steak
Servings: 4 meals
Calories: 431kcal
Author: Nick Quintero

Ingredients

  • 4 4 ounce steaks
  • 4 medium sweet potatoes
  • 1 cup Cherry Tomatoes halved
  • 1 cup cucumbers thinly sliced
  • 1 tablespoon olive oil
  • salt & pepper to taste

Chimichurri Sauce

  • 1 cup italian parsley packed
  • 1 tablespoon fresh thyme packed
  • 3 tbs olive oil
  • 3 tbs red wine vinegar
  • 1 tbs lemon juice
  • 1 clove garlic finely minced
  • ½ teaspoon Salt
  • ¼ teaspoon paprika
  • ¼ teaspoon red chili flakes

Instructions

  • Preheat oven to 425 degrees F.
  • Cut sweet potatoes into wedges, and place on a baking tray. Spray or drizzle with olive oil, and season with salt and pepper.
  • Bake sweet potatoes for 25-30 minutes, until browned on the edges.
  • Prepare chimichurri sauce by adding the Italian parsley and fresh thyme to a food processor bowl, and processing until the herbs are chopped finely.
  • Add the rest of the ingredients, and process into a pesto-like paste.
  • Prepare steaks your favorite way - grilled, pan fried, or broiled, to desired doneness.
  • Serve steak, sweet potato wedges, and tomato/cucumber salad drizzled with the chimichurri sauce.

Notes

Nutrition for 1 out of 4 servings:
27g Protein | 30g Carbs | 23g Fat | 5.5g Fiber | 431 Calories

Nutrition

Serving: 1meal | Calories: 431kcal | Carbohydrates: 30g | Protein: 27g | Fat: 23g | Fiber: 5.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Chimichurri Steak Meal Prep

Thai Inspired Tenderloin: Thai Sweet Chili Pork Meal Prep

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Table of Contents

I'll never forget my first time trying Thai sweet chili sauce at a street market in Los Angeles. The blend of sweet heat, tangy vinegar, and that sticky glaze over grilled meat... it blew my mind. The flavors were bold, balanced, and completely addictive.

Ever since, I've been chasing that flavor. This Thai Sweet Chili Pork Tenderloin Meal Prep recipe is my way of bringing that same experience to your kitchen, no plane ticket needed.

Thai Sweet Chili Pork Tenderloin Meal Prep

A Cleaner Take on a Classic

We all recognize that iconic green-capped Thai chili sauce bottle, but what most people don't realize is how much added sugar and preservatives it usually contains. I wanted something better. This homemade version keeps all the flavor, but swaps the junk for real ingredients; like honey, rice vinegar, and fresh chilies.

And the result? A balanced, naturally sweet heat that pairs perfectly with juicy pork tenderloin and crisp-tender green beans.

Why I Love This Meal Prep Recipe

  • 35g of protein per serving
  • Less than 450 calories
  • No refined sugar or artificial ingredients
  • Naturally gluten-free
  • Great for Whole30 (if you skip the honey or use a compliant sub)
  • Comes together in just a few steps

This recipe is a staple in my rotation because it's satisfying without being heavy-and it seriously tastes like takeout.

Need more quick and flavorful dinner options? Browse our full Dinner Meal Prep Recipes library.

Nutrition Info (Per Serving)

  • Calories: ~440
  • Protein: 35g
  • Carbs: 32g
  • Fat: 18g
  • Fiber: 3g
Thai Sweet Chili Pork Tenderloin Meal Prep

Ingredients

For the Pork & Veggies:

  • 1½-2 lb pork roast or tenderloin
  • ¼ cup coconut aminos
  • ½ teaspoon sea salt
  • 3 cups steamed rice (or cauliflower rice)
  • 3 cups green beans (or your favorite veggies)

For the Thai Sweet Chili Sauce:

  • ¾ teaspoon sea salt
  • 1 tablespoon sesame oil
  • ¼ cup red Thai chilies or red jalapeños, finely minced
  • 2 tablespoon garlic, finely minced
  • 1 cup water
  • ½ cup honey (light honey works best)
  • ½ cup unseasoned rice wine vinegar
  • 1 tablespoon arrowroot powder
Thai Sweet Chili Pork Tenderloin Meal Prep

Instructions

  1. Marinate the pork:
    In a zip-top bag or shallow dish, combine the pork, coconut aminos, and salt. Marinate for at least 30 minutes, or overnight for deeper flavor.
  2. Bake the pork:
    Preheat your oven to 375°F. Place the marinated pork on a lined baking sheet and roast for 25-30 minutes, or until the internal temp hits 145°F. Let it rest for 5-10 minutes before slicing.
  3. Make the sauce:
    Heat sesame oil in a saucepan over medium. Add minced chili and garlic, sautéing for 2-3 minutes. Stir in water, honey, vinegar, and salt. Bring to a low boil. In a separate bowl, mix arrowroot powder with 1 tablespoon water, then stir into the sauce to thicken. Simmer until glossy and slightly sticky, about 3-5 minutes.
  4. Steam the green beans:
    While the pork cooks, steam or sauté your green beans until bright green and tender-crisp.
  5. Assemble:
    Divide the rice, green beans, and sliced pork into containers. Drizzle sauce over the pork or store separately to keep textures fresh.
Thai Sweet Chili Pork Tenderloin Meal Prep

My Pro Tips for Success

  • Marinate overnight for a deeper sambal-style flavor
  • Bake instead of pan-frying to get a crave-worthy crust
  • Swap rice for cauliflower rice if you're keeping carbs low
  • Try this with chicken or tofu if pork's not your thing

If you're new to meal prepping, don't forget to check out our Ultimate Guide To Meal Prep Containers to find the best ones for your needs-because no one likes soggy takeout-style leftovers.

What Is Sambal Oelek?

This sweet chili sauce is inspired by sambal oelek, an Indonesian-style chili paste made with garlic, vinegar, and fresh red chilies. It has a savory umami flavor (like what you'd get from mushrooms or truffle oil) that makes every bite irresistible.

If you're into bold, spicy meals like this, you'll also love our Coconut Sugar Sriracha Shrimp Meal Prep-one of my go-to spicy-sweet dishes!

How to Store

Once fully cooled, store each portion in airtight meal prep containers. The sauce can be stored separately to keep the pork from getting soggy.

  • Fridge: Keeps well for up to 4 days
  • Freezer: Can be frozen for up to 2 months (freeze without veggies for best texture)

How to Reheat

Reheat pork and rice in the microwave for 90-120 seconds. Drizzle on fresh sauce after reheating, or warm the sauce separately on the stove or microwave for best texture.

Final Thoughts

This Thai Sweet Chili Pork Tenderloin Meal Prep is one of those dishes that makes you feel like you're indulging, but it's secretly packed with protein, fiber, and real ingredients.

The best part? You can prep it once and enjoy all week, saving time, money, and energy when life gets busy.

Want more flavorful meal prep recipes delivered every week? Try our Meal Plan Guide-you'll never have to wonder what to cook again.

Thai Sweet Chili Pork Tenderloin Meal Prep

Thai Sweet Chili Pork Tenderloin Meal Prep

Store bought Thai chili sauces are full of processed sugars and preservatives. Make your own at home with a natural sweetener in only 10 minutes. This pork roast is marinated in chili sauce, and baked, then drizzled with more chili sauce. Serve with rice or cauliflower rice and lots of steamed vegetables.
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Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Course: Main Dish
Cuisine: Thai
Keyword: Meal Prep, Pork
Servings: 6 meals
Calories: 446kcal
Author: Nick Quintero

Ingredients

  • 1 2lb pork tenderloin
  • ¼ cup Coconut Aminos
  • ½ teaspoon Salt
  • 3 cups steamed rice
  • 3 cups steamed green beans

Thai Chili Sauce

  • 1 tbs sesame oil
  • ¼ cup red Thai chilis or red jalapenos, finely minced
  • 2 tbs garlic, finely minced
  • 1 cup Water
  • ½ cup Honey
  • ½ cup rice wine vinegar
  • 1 tbs arrowroot powder
  • ¾ teaspoon Salt

Instructions

  • Prepare the Thai sweet chili sauce by adding the sesame oil to a small frying pan over medium high heat.
  • Add the minced chilis and garlic, and saute for about 5 minutes until both have softened.
  • Add the rest of the ingredients, including arrowroot, and whisk until the sauce begins to simmer and thicken. Set aside.
  • Marinate the pork roast with coconut aminos, salt, and ½ cup of the Thai sweet chili sauce. Allow to marinate for 30 minutes up to overnight.
  • Preheat oven to 425 degrees F.
  • Add the pork to a baking dish, and add all the marinade into the dish along with the pork.
  • Cover the baking dish with foil, and bake for 20-30 minutes, depending on the size of your roast.
  • Uncover, and baste with the juices. Allow to continue baking for 10-20 minutes, depending on desired doneness.
  • Serve with rice and vegetables, and drizzle with additional Thai sweet chili sauce.

Video

Notes

Nutrition for 1 out of 6 servings:
35g Protein | 62.3g Carbs | 6g Fat | 3g Fiber | 446 Calories

Nutrition

Serving: 1meal | Calories: 446kcal | Carbohydrates: 62.3g | Protein: 35g | Fat: 6g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sweet Thai Chili Pork Tenderloin Meal Prep

Shrimp Tacos with Avocado Crema (Meal Prep Style!)

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If there's one thing we never get tired of, it's tacos. They're fun to eat, endlessly customizable, and perfect for meal prep. This Shrimp Taco Meal Prep with Avocado Crema is one of our go-to recipes for a weeknight dinner that tastes like it came straight from a restaurant, but takes less than 30 minutes to make.

Table of Contents

We keep this one fresh and simple: seasoned shrimp, soft corn tortillas, fluffy white rice, and a creamy avocado crema made with coconut yogurt and lime juice. It's light, flavorful, and full of nutrients to power you through your day.

Let's get into it.

Shrimp Tacos with Avocado Crema meal prep

Why You'll Love This Recipe

  • Fast & Easy: Cooks in under 30 minutes.
  • Meal Prep Friendly: Perfect for 3-4 days of lunches or dinners.
  • Flavor Packed: A zesty blend of spices and creamy avocado in every bite.
  • Flexible: Easily customizable with your favorite toppings or sides.

Ingredients

For the Tacos:

  • 1 lb shrimp (peeled and deveined)
  • 16 corn street tortillas
  • 1 tablespoon olive oil
  • Shredded lettuce
  • 2 cups cooked white rice
  • 1 lime, cut into wedges
  • Fresh parsley, for garnish
Shrimp Tacos with Avocado Crema ingredients

Shrimp Seasoning:

  • 2 teaspoon paprika
  • ½ tablespoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano

For the Avocado Crema:

  • 1 cup unflavored coconut yogurt
  • 2 ripe avocados
  • 1 jalapeño, seeds removed for less heat
  • 2 tablespoon lime juice
  • 5 garlic cloves
  • Water or olive oil, as needed to blend

Instructions

  1. Cook the Rice:
    Cook white rice according to package instructions. Set aside and keep warm.
  2. Season the Shrimp:
    In a mixing bowl, toss the shrimp with paprika, salt, garlic powder, and oregano.
  3. Sauté the Shrimp:
    Heat olive oil in a skillet over medium heat. Add seasoned shrimp and cook for 6-8 minutes, turning halfway, until pink and cooked through. Remove from heat and let cool.
  4. Make the Avocado Crema:
    In a food processor, blend together avocado, coconut yogurt, jalapeño, lime juice, and garlic until smooth. Add a bit of water or olive oil to reach your desired consistency.
  5. Assemble the Bowls or Tacos:
    In each meal prep container, add a portion of rice with a lime wedge and a sprinkle of parsley. Pack tortillas separately (to keep them from getting soggy). When ready to eat, layer tortillas with shredded lettuce, shrimp, and a generous spoonful of avocado crema.
Shrimp Tacos with Avocado Crema

How to Store

Store the rice, shrimp, crema, and tortillas separately in airtight containers in the fridge. This recipe stays fresh for up to 4 days.

How to Reheat

  • Shrimp & Rice: Microwave for 1-2 minutes until heated through.
  • Tortillas: Wrap in a damp paper towel and microwave for 20 seconds or warm in a dry skillet.
  • Crema: Best served cold-just give it a stir before using.

FAQ

Can I use frozen shrimp?

Yes! Just make sure to thaw and pat them dry before seasoning.

Can I make this dairy-free?

It already is! The avocado crema uses coconut yogurt instead of sour cream for that creamy texture.

Can I swap the rice?

Absolutely. Use cauliflower rice for a low-carb version or quinoa for extra protein.

Is this recipe spicy?

The jalapeño adds mild heat, but you can omit it or remove the seeds to tone it down.

Final Thoughts

This shrimp taco meal prep is the best of both worlds-quick to make and packed with fresh, bold flavor. Whether you're prepping for the week or just need a new taco night idea, this recipe delivers. Don't forget the crema... it's the star of the show.

Shrimp Tacos with Avocado Crema meal prep

Shrimp Tacos with Avocado Crema (Meal Prep Style!)

This Shrimp Taco Meal Prep with Avocado Crema is one of our go-to recipes for a weeknight dinner that tastes like it came straight from a restaurant-but takes less than 30 minutes to make.
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: dinner
Cuisine: Mexican
Keyword: Shrimp, Tacos
Servings: 4 servings
Calories: 571kcal
Author: Nick Quintero

Ingredients

  • 1 lb Shrimp
  • 16 Corn Street Tortillas
  • Shredded Lettuce
  • 1 tablespoon Olive Oil
  • 2 Cups White Rice
  • 1 Lime
  • Parsley for Garnish

Seasoning

  • 2 teaspoon paprika
  • ½ tablespoon salt
  • 1 teaspoon garlic
  • 1 teaspoon oregano

For the avocado Crema

  • 1 Cup Unflavored Coconut Yogurt
  • 2 Avocados
  • 1 Jalapeno
  • 2 tablespoon Lime Juice
  • 5 Garlic Cloves
  • *Add water or olive oil as needed to blend smoothly

Instructions

Cook the Rice:

  • Cook white rice according to package instructions. Set aside and keep warm.

Season the Shrimp:

  • In a mixing bowl, toss the shrimp with paprika, salt, garlic powder, and oregano.

Sauté the Shrimp:

  • Heat olive oil in a skillet over medium heat. Add seasoned shrimp and cook for 6-8 minutes, turning halfway, until pink and cooked through. Remove from heat and let cool.

Make the Avocado Crema:

  • In a food processor, blend together avocado, coconut yogurt, jalapeño, lime juice, and garlic until smooth. Add a bit of water or olive oil to reach your desired consistency.

Assemble the Bowls or Tacos:

  • In each meal prep container, add a portion of rice with a lime wedge and a sprinkle of parsley. Pack tortillas separately (to keep them from getting soggy). When ready to eat, layer tortillas with shredded lettuce, shrimp, and a generous spoonful of avocado crema.

Nutrition

Serving: 1meal | Calories: 571kcal | Carbohydrates: 92g | Protein: 34g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 191mg | Sodium: 1049mg | Potassium: 693mg | Fiber: 3g | Sugar: 4g | Vitamin A: 572IU | Vitamin C: 14mg | Calcium: 253mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Cajun Sausage Breakfast Scramble

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Sausage and egg lovers now have an easy and quick Keto breakfast idea they can enjoy! Our Cajun Sausage Breakfast Scramble combines the iconic flavors of Jambalaya into a cheesy egg dish that you can enjoy for breakfast or any meal of the day. Maybe even as an after gym snack. 

Table of Contents

We're happy to bring you this delicious breakfast combo that leaves a burst of beautiful flavors in your mouth. What a fantastic way to start your day; with tons of protein and flavors!

Keto Cajun Sausage Breakfast Scramble

This Cajun Sausage Scrambles combines the iconic flavors of Jambalaya into a cheesy egg dish that you can enjoy anytime of day.

How long will Cajun Sausage Breakfast Scramble last for?

This Keto breakfast recipe can maintain its flavors in the refrigerator for up to four days. Make sure you have the proper airtight and clean containers so the Keto Cajun breakfast scramble can retain its freshness.

Can Cajun Sausage Breakfast Scramble be frozen?

Yes, you can freeze the Cajun sausage breakfast scramble. Store properly in an airtight container, or put it inside a freezer bag. If you opt for freezer bag storage, wrap leftovers in a layer of aluminum foil as an additional protective layer. Your keto breakfast will maintain its taste and quality for up to six months. The earlier you thaw and enjoy, the better it will taste. You can refrigerate the breakfast scramble again after thawing and reheating.

 

Keto Cajun Sausage Breakfast Scramble

Ingredients:

  • 1 ½ Tablespoon unsalted butter, or vegetable oil
    • 6 oz Louisiana style, andouille sausage (see note)*
    • 1 cup chopped onions
    • 1 cup chopped celery
    • 1 cup chopped bell peppers
    • 8 large eggs
    • 1 teaspoon Cajun or Creole seasoning blend (see note)*
    • ½ cup half & half
    • 1 ¼ cup cheddar cheese

How do you make Cajun Sausage Breakfast Scramble?

Cajun Sausage Breakfast Scramble looks amazing, but this savory Keto breakfast takes less than 20 minutes to cook. Now that you know, we bet this is your new favorite breakfast! 

The process is quick and easy. Start by cutting the sausages into bite sizes, then melt half a tablespoon of butter in a skillet over medium heat. Add the diced sausage to the melted butter in the skillet and sauté until hot.

When ready, remove the sausage from the skillet and transfer into a clean bowl. Then put bell peppers, celery, and onions into the skillet. Cook and occasionally stir for about three minutes until the onions soften. Add the cooked vegetable to sausage, then set aside. Doesn't that smell good?!

Now for the eggs. Whisk them in a large bowl while combining you half and half spice blend until it is well-blended.. Put the remaining butter in the skillet and melt over medium heat, then reduce heat to low.

Scramble the eggs until they become soft. Add half of the cheese, then toss in the sausage and vegetables. Continue stirring and cooking until the cheese begins melting. Once the cheese melts, you're ready to divvy up or serve to enjoy!

 

How to portion Cajun Sausage Breakfast Scramble?

When your Keto Cajun breakfast scramble cools, sprinkle the remaining cheese over scramble. Reheating the scramble in the microwave makes the cheese melt. Then distribute the sausage breakfast scramble into four equal portions into our Good Cook® Meal Prep Bowls.

More Sausage and Eggs meal prep recipes:

Other tips for making Cajun Sausage Breakfast Scramble:

  • To save time, prepare all the ingredients separately before you start cooking.
  • Check the sausage ingredient label to ensure it's Keto compliant. 
  • You can substitute the andouille for chorizo, but ensure you taste the dish you're cooking to see if it requires additional seasoning.
  • If serving for dinner, add a fresh green salad and serve over cauliflower rice. For breakfast, combine with gluten-free buttered sourdough toast.

 

Keto Cajun Sausage Breakfast Scramble

Keto Cajun Sausage Breakfast Scramble

This Cajun Sausage Scrambles combines the iconic flavors of Jambalaya into a cheesy egg dish that you can enjoy anytime of day.
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Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Course: Breakfast
Cuisine: American
Keyword: keto, Meal Prep
Servings: 4 meals
Calories: 496kcal
Author: Nick Quintero

Ingredients

  • 1.5 tbs unsalted buter
  • 6 ounces sausages
  • 1 cup onion chopped
  • 1 cup celery chopped
  • 1 cup peppers chopped
  • 8 large eggs
  • 1 teaspoon cajun seasoning *listed below
  • ½ cup half and half
  • 1 ¼ cup cheddar cheese

Instructions

  • Melt ½ tablespoon butter in skillet over medium heat. Add sausage. Cook until hot. Remove from skillet and transfer to clean bowl. Add onions, celery, and bell peppers to hot skillet. Cook, stirring occasionally, until onions have softened, about 3 minutes. Add cooked vegetables to bowl to sausage. Set aside
  • In a large bowl, whisk eggs with spice blend and half & half until well combined. Melt remaining tablespoon of butter in skillet over medium heat. Pour egg mixture in skillet. Reduce heat to low. Scramble eggs until soft and almost set. Add half of cheese and toss in reserved sausage and vegetables. Stir together and continue to cook until cheese begins to melt. Remove from heat and divide scramble among containers.
  • Once cooled, distribute remaining cheese over scramble. Cheese will melt when you reheat scramble in the microwave

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 12g Carbs | 36g Fat | 2g Fiber | 496 Calories
Notes
  • Check sausage ingredient labels to make sure it is keto-compliant. The recipe
    uses Wellshire Farms Smoked Andouille Sausage
    • Use seasoning blend such as Tony Chachere's Creole Seasoning, McCormick
    Bayou Cajun Seasoning, or Zatarain's Creole Seasoning
WW Smart Points= Green:18  Blue:14  Purple:14

Nutrition

Serving: 1meal | Calories: 496kcal | Carbohydrates: 12g | Protein: 32g | Fat: 36g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
(Keto) Cajun Sausage Breakfast Scramble Meal Prep blog

 

 

My Favorite Pesto Beef Kabob Meal Prep

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If there's one thing I never get tired of prepping, it's kabobs. There's something so satisfying about skewering chunks of meat and colorful veggies, grilling them up, and knowing I've got a high-protein, flavor-packed meal waiting in the fridge.

Keto Pesto Beef Kabob Meal Prep
Table of Contents

This Pesto Beef Kabob Meal Prep recipe checks all the boxes for me: it's keto-friendly, Whole30-approved, paleo, and totally customizable depending on what you've got on hand. I love how simple it is... just 10 minutes of prep, 10 minutes of cook time, and it's honestly one of the tastiest ways to make beef feel exciting during the week.

Whether I'm meal prepping for myself or grilling with friends, these kabobs never disappoint.

What Are Kabobs, Anyway?

Kabobs (or kebabs, if you're sticking to the traditional spelling) trace back to Turkish soldiers in the 1300s who roasted meat on their swords over open fires. The name actually comes from the Turkish word şiş kebap, which literally means "skewered roasted meat."

These days, kabobs can include beef, lamb, chicken, fish, or even plant-based alternatives, often paired with veggies like onions and peppers. I've taken that inspiration and made it meal-prep friendly-with a flavorful twist.

Keto Pesto Beef Kabob Meal Prep

Why You'll Love These Beef Kabobs

  • 100% Whole30, paleo, and keto compliant
  • Ready in about 20 minutes
  • 37g of protein per serving
  • Loaded with healthy fats
  • Perfect for the grill or stovetop
  • Great hot or cold, so they work for lunch or dinner

Looking for more Whole30 inspiration? Check out our Whole30 Meal Prep Recipes for more ideas.

Keto Pesto Beef Kabob Meal Prep

Ingredients

Beef Kabobs:

  • 12 oz sirloin steak, cut into 8 1-inch cubes
  • 1 bell pepper, cut into large chunks
  • ½ red onion, chopped
  • Skewers (metal or soaked wooden)

Homemade Pesto:

  • 2 cups fresh basil (or sub spinach)
  • ½ cup extra virgin olive oil
  • ⅓ cup pine nuts
  • 3 garlic cloves
  • Himalayan sea salt, to taste
Keto Pesto Beef Kabob Meal Prep

Instructions

  1. Make the pesto:
    Combine basil, olive oil, pine nuts, garlic, and salt in a blender or food processor. Blend until smooth. Set aside or refrigerate until ready to use.
  2. Assemble the kabobs:
    Thread steak, bell pepper, and red onion onto skewers in alternating layers.
  3. Grill or cook:
    Grill on medium-high for 3-5 minutes per side until the steak reaches your desired doneness. You can also cook in a hot cast iron pan indoors.
  4. Add the pesto:
    Drizzle the pesto over the kabobs once they're cooked. Serve with your favorite low-carb sides or store in containers for meal prep.

Nutrition Info (Per Serving)

  • Calories: ~510
  • Protein: 37g
  • Fat: 40g
  • Carbs: 7g
  • Fiber: 2g
Keto Pesto Beef Kabob Meal Prep

Why I Use Pine Nuts

One of the sneaky MVPs of this recipe is the pesto. Not only does it taste amazing, but it's packed with nutrient-dense ingredients, especially pine nuts. Did you know pine nuts have more protein than any other nut?

They've been shown to help with:

  • Energy levels
  • Bone and eye health
  • Immune function
  • Heart disease prevention
  • Weight loss support (thanks to their impact on satiety)

Plus, that classic pesto flavor never gets old.

Grill Tip: The Maillard Reaction

Here's a quick science geek-out moment: when you grill or sear meat, something magical happens called the Maillard reaction. It's a chemical reaction between amino acids and natural sugars in the food, which gives beef that rich, browned, almost caramelized flavor. It's why grilled meat tastes so much better than boiled or steamed.

So if you can, fire up the grill. Your taste buds will thank you.

FAQs

Q: Can I make this with chicken instead of beef?
Absolutely. Swap in boneless chicken thighs or breasts and adjust cooking time as needed.

Q: What if I don't have pine nuts?
You can substitute walnuts, almonds, or even sunflower seeds in the pesto.

Q: How long will these last in the fridge?
They'll stay fresh for up to 4 days in airtight containers.

How to Store

Once cooked and cooled, remove kabobs from skewers and store in meal prep containers. Add a dollop of pesto on the side or drizzle on top. Keep refrigerated and use within 4 days.

How to Reheat

These reheat well in the microwave for about 90 seconds, or in a hot skillet for a crispier texture. If you're using a toaster oven or air fryer, 3-5 minutes at 350°F does the trick.

Final Thoughts

This Pesto Beef Kabob Meal Prep recipe is one of my absolute favorites for busy weeks. It's hearty, flavorful, and fits into just about any eating style-whether you're focused on keto, Whole30, or just trying to eat clean.

Looking for more quick and clean dinners? Check out our full library of Dinner Meal Prep Recipes.

And if you're new to meal prepping, don't miss our free Meal Prep Starter Guide to help you get organized and stay consistent.

Let me know in the comments: have you tried pesto with beef before? It's a combo I didn't expect to love as much as I do.

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Meal prep fam, if lately you've been asking, "Where's the beef?" when it comes to your weekly meal prep regimen, don't have a cow! We are certain that these pesto beef kabobs are the answer you've been waiting for. For more beef ideas, check out our 25 High-Protein Beef Meal Prep Recipes!

Keto Pesto Beef Kabob Meal Prep

Pesto Beef Kabob Meal Prep

Beef kabobs dressed with an easy pesto sauce. Keto-friendly main dish that can be made on the grill or grill pan.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep, Steak
Servings: 2 servings
Calories: 534kcal
Author: Nick Quintero

Ingredients

  • 12 ounce sirloin steak cut into 1 inch cubes
  • 1 medium bell pepper cut into chunks
  • ½ medium onion chopped
  • 2 cups fresh basil packed
  • ½ cup olive oil
  • ⅓ cup pine nuts
  • 3 cloves garlic
  • Salt to taste

Instructions

  • Make your pesto by adding basil, olive oil, pine nuts, garlic, and sea salt to a highspeed blender and pulsing until well combined. Refrigerate until ready for use.
  • Using 2 skewers (soak bamboo skewers in water for 30 minutes before cooking), alternately thread 4 meat cubes, bell pepper, and onion. Brush with pesto.
  • Grill over medium-high, turning occasionally, until lightly charred, about 8 to 10 minutes.
  • Divide meat and veggies between containers with pesto sauce on the side.
  • Store in the fridge for 3-5 days.

Notes

Nutrition for 1 out of 2 servings:
37g Protein | 7g Carbs | 40g Fat | 1g Fiber | 534 Calories

Nutrition

Serving: 1meal | Calories: 534kcal | Carbohydrates: 7g | Protein: 37g | Fat: 40g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic Shrimp and Broccoli Meal Prep (Whole30 & Takeout-Inspired)

by 2 Comments

Table of Contents

There was a time in my life when Chinese takeout was my Friday night ritual. Long week? Shrimp and broccoli with a side of lo mein. Celebrating something? Sweet and sour chicken. Honestly, I just wanted comfort food without having to cook.

But here's the truth: that comfort came at a cost.

Takeout might be fast and flavorful, but it's not always the healthiest option. I started feeling sluggish and bloated after those meals, and eventually, I knew I needed a better plan.

That's how this Garlic Shrimp and Broccoli Meal Prep recipe was born. It's everything I love about Chinese takeout... the sweet sauce, savory garlic, tender shrimp, crisp broccoli, but made with better-for-you ingredients, all while staying Whole30-compliant.

If you're looking for a healthy weeknight dinner or something to meal prep for lunches, this one's a winner.

Garlic Shrimp and Broccoli Meal Prep

Why You'll Love This Recipe

  • Whole30, paleo, and gluten-free
  • Naturally sweetened with Medjool dates
  • Ready in about 30 minutes
  • Packed with protein and fiber
  • Lower in sodium, calories, and fat than traditional takeout

Ingredients

Shrimp and Broccoli:

  • 1 ½ pounds jumbo shrimp, peeled and deveined
  • 1 pound broccoli, chopped into florets
  • 1 tablespoon sesame oil

Garlic Sauce:

  • 6 tablespoons coconut aminos
  • 1 tablespoon sesame oil
  • 3 tablespoons garlic, minced
  • 1 Medjool date (softened in water, if needed)
  • 1 tablespoon grated ginger
  • Red chili, to taste
  • 1 tablespoon white vinegar
  • 1 teaspoon arrowroot powder

Cauliflower Rice:

  • 1 head cauliflower, grated or riced
  • 1 tablespoon olive oil
  • Sea salt, to taste

Instructions

  1. Make the sauce:
    Blend together the coconut aminos, sesame oil, garlic, ginger, Medjool date, vinegar, red chili, and arrowroot until smooth. Set aside.
  2. Sauté the shrimp and broccoli:
    In a large skillet over medium heat, warm sesame oil. Add shrimp and cook 1-2 minutes per side. Remove and set aside.
    In the same skillet, add broccoli and a splash of water. Cover and steam for 3-4 minutes until just tender.
  3. Finish with sauce:
    Return shrimp to the pan with the broccoli. Pour the garlic sauce over everything and cook for another 2-3 minutes, stirring to coat and thicken the sauce.
  4. Cook cauliflower rice:
    In a separate pan, heat olive oil and sauté riced cauliflower with sea salt for 5-7 minutes.
  5. Assemble:
    Divide cauliflower rice into 4 meal prep containers. Top with shrimp and broccoli mixture.

Nutrition Info (Per Serving)

  • Calories: ~468
  • Protein: 35g
  • Fat: 20g
  • Carbs: 26g
  • Fiber: 5g
Whole30 Garlic Shrimp & Broccoli Meal Prep

Why This Beats Takeout Every Time

Chinese takeout is loaded with added sugars, MSG, and deep-fried ingredients. Just one egg roll can set you back 300+ calories. But this version? It delivers on taste without the gut bomb.

The sauce is sweetened naturally with a Medjool date, adding fiber and potassium. You still get that sticky, garlicky glaze-just without the corn syrup.

Plus, shrimp is an excellent source of lean protein and provides iodine, selenium, and B12. Combined with fiber-rich broccoli and cauliflower rice, this meal keeps you full without weighing you down.

Looking for more low-carb or Whole30 ideas? Try:

Whole30 Garlic Shrimp & Broccoli Meal Prep

FAQs

Q: Can I use frozen shrimp?
Yes. Just thaw fully and pat dry before cooking to avoid excess water in the pan.

Q: How long does this meal prep last in the fridge?
It keeps well for up to 4 days in airtight containers.

Q: Can I swap the cauliflower rice?
Absolutely. Use jasmine rice, quinoa, or even zucchini noodles for a different base.

How to Store

Let everything cool before sealing in airtight containers. Store in the fridge for up to 4 days.

How to Reheat

Microwave for 1-2 minutes or heat in a skillet over medium heat until warmed through. If the sauce thickens too much, add a splash of water or coconut aminos while reheating.

Final Thoughts

This garlic shrimp and broccoli meal prep is my go-to when I'm craving takeout but want to stay on track. It's flavorful, fast, and makes sticking to healthy eating feel effortless.

And if you're new to meal prepping, grab our free Meal Prep Starter Guide to make your planning even easier.

Need a few more healthy swaps for takeout favorites? Check out our Dinner Meal Prep Recipes collection for more inspiration.

Let me know if you make this one-I'd love to hear how it goes!

Whole30 Garlic Shrimp & Broccoli Meal Prep

Garlic Shrimp & Broccoli Meal Prep

Shrimp and Broccoli Meal Prep: This healthy Chinese-takeout inspired dish combines high protein shrimp with broccoli and a Whole30 approved sweet garlic sauce.
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Prep Time: 25 minutes
Cook Time: 10 minutes
Total Time: 35 minutes
Course: Main Dish
Cuisine: Asian
Keyword: Meal Prep, Shrimp
Servings: 4 meals
Calories: 435kcal
Author: Nick Quintero

Ingredients

Shrimp & Broccoli

  • 1.5 pounds Shrimp
  • 1 pound Broccoli chopped
  • 1 tbs sesame oil

Garlic Sauce

  • 6 tbs Coconut Aminos
  • 1 tbs sesame oil
  • 1 tbs Ginger grated
  • 1 tbs white wine vinegar
  • 1 Medjool date soaked in water
  • red chili to taste
  • 3 tbs Minced Garlic
  • 1 teaspoon arrowroot powder

Cauliflower Rice

  • 1 medium head cauliflower
  • 1 tbs olive oil
  • Salt to taste

Instructions

  • Prepare the garlic sauce by adding all ingredients, except the garlic, to a blender, and processing until very smooth.
  • Prepare the cauliflower by chopping it to small pieces, and adding the pieces to a food processor bowl, and processing until it forms rice-sized pieces. Be careful not to overprocess the cauliflower or it will become mushy.
  • Add olive oil to a skillet over high heat, and stir fry the cauliflower for 3-5 minutes, until the cauliflower it hot. Avoid cooking too long or it will become watery.
  • Set the cauliflower rice aside, and rinse the skillet. Add sesame oil to the skillet, and place it back over high heat.
  • Add garlic to the hot skillet, and fry for 3-4 minutes, until the garlic just starts to brown. Add the prawns and broccoli, and stir fry 5-7 minutes.
  • Push the prawns and broccoli aside, and add the sauce to the skillet. Add the arrowroot, and then stir the sauce as it thickens.
  • Stir the shrimp and broccoli together with the sauce and remove from heat.
  • Serve the stir fry over the cauliflower rice.

Notes

Nutrition for 1 out of 4 servings:
48.2g Protein | 20.5g Carbs | 32g Fat | 7g Fiber | 468 Calories

Nutrition

Serving: 1meal | Calories: 435kcal | Carbohydrates: 29g | Protein: 49g | Fat: 15g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Shrimp and Broccoli Meal Prep

Vegan 'Cheesy' Spaghetti Squash Meal Prep

by 6 Comments

If there's one thing I never get tired of, it's comfort food that actually fits my goals-and this vegan "cheesy" spaghetti squash hits every mark.

This recipe was inspired by those creamy mac and cheese cravings that hit hard, especially when you're trying to eat clean. It's rich, savory, and packed with flavor… all without a drop of dairy or a single grain. That's right-it's Whole30, Paleo, vegan, and just plain good.

Table of Contents

The secret? A cashew-based cheese sauce that's smooth, nutty, and perfectly spiced with a hint of red pepper. It pairs beautifully with roasted spaghetti squash and crisp-tender broccoli for a one-pan wonder that makes meal prep feel like a treat, not a chore.

Why You'll Love This Recipe

  • Meal Prep-Friendly: Everything goes into one skillet after roasting, so cleanup is minimal and the leftovers stay fresh all week.
  • Customizable: Add shredded chicken or ground turkey if you're not vegan. Mix in kale or spinach for more greens.
  • Dairy-Free but Still Creamy: Nutritional yeast and cashews make this sauce unbelievably satisfying.
Cheesy spaghetti squash meal prep recipe

Vegan 'Cheesy' Spaghetti Squash Meal Prep Ingredients:

  • 2 medium spaghetti squash
  • 4 cups broccoli florets
  • 2 tablespoon coconut oil
  • 2 tablespoon coconut flour
  • 1 cup cashews, soaked in water for 20 minutes
  • 1 cup unsweetened coconut milk
  • 4 tablespoon nutritional yeast
  • 2 teaspoon crushed red pepper flakes
  • Salt and pepper, to taste
Cheesy spaghetti squash meal prep recipe

Instructions

  1. Preheat oven to 400°F and line a baking sheet with parchment paper.
  2. Slice the spaghetti squash in half lengthwise and remove the seeds. Place cut-side down on the sheet and cover loosely with foil.
  3. Roast for 40 minutes. Remove foil and flip squash so the cut-side is facing up. Let cool slightly.
  4. While the squash cools, blend the soaked cashews, coconut milk, and nutritional yeast in a high-speed blender until smooth.
  5. In a large skillet, heat coconut oil over medium heat. Add coconut flour and stir to form a roux.
  6. Pour in the cashew mixture and stir until thickened. Add broccoli and red pepper flakes, reduce heat to low, and cook for 5-6 minutes.
  7. Scrape spaghetti squash strands into the skillet. Toss everything together, season with salt and pepper, and serve!

How to Store

Store in airtight containers for up to 4 days in the fridge.

How to Reheat

Reheat on the stovetop with a splash of coconut milk or water to keep it creamy. You can also microwave it in 30-second intervals, stirring in between.

Cheesy spaghetti squash meal prep recipe

Recipe Notes

  • Want more protein? Add 1 pound of cooked shredded chicken or ground turkey.
  • For a cheesier flavor, bump up the nutritional yeast to 5 tablespoons.
  • Not a fan of coconut milk? Try unsweetened almond or cashew milk instead.

Nutrition Per Serving

(Makes 4 servings)

  • Calories: ~480
  • Protein: 14g (40g with added chicken)
  • Fat: 31g
  • Carbs: 39g
Cheesy spaghetti squash meal prep recipe

Vegan 'Cheesy' Spaghetti Squash Meal Prep

Paleo Whole30 "Cheesy" Spaghetti Squash!  A mac 'n' cheese like dish filled with a creamy cashew sauce and topped with broccoli. A grain-free, gluten-free and dairy-free way to get your cheese fix! 
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Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep
Servings: 4 meals
Calories: 491kcal
Author: Nick Quintero

Ingredients

  • 2 medium spaghetti squash
  • 4 cups broccoli florets
  • 2 tbs Coconut Oil
  • 2 tbs coconut flour
  • 1 cup cashews soaked in water 20 minutes
  • 1 cup unsweetened coconut milk
  • 4 tbs nutritional yeast
  • 2 teaspoon crushed red pepper flakes
  • salt & pepper as desired

Instructions

  • Preheat oven to 400 F. Prepare a baking sheet with parchment paper. Slice the spaghetti squash in half, remove the seeds and discard them. Place spaghetti squash with skin side facing up on the sheet then cover with tin foil. 
  • Bake the spaghetti squash at 400 F for 40 minutes. 
  • Remove the spaghetti from the oven and remove the foil. Flip them so the skin side is facing down on the baking sheet. 
  • While the spaghetti squash cools, prepare the sauce by blending the milk, nutritional yeast and cashews in a blender. 
  • Heat a skillet over medium heat. Add the coconut oil with coconut flour stirring together rapidly until combined. 
  • Next add the cashew mixture, stirring it until it thickens.  
  • Place the broccoli and red pepper flakes in the skillet and stir to combine. Reduce to low while you prepare the spaghetti squash. 
  • Remove the squash from the skin with a knife and add to the skillet. Sprinkle with salt and pepper, stir and eat!

Notes

WW Smart Points= Green:10  Blue:10  Purple:10 
__
Nutrition for 1 out of 4 servings:
14g Protein, 31g Fat, 39g Carbs
*Increase the protein by adding in 1 pound cooked/shredded chicken breast. New protein count would be 40g

Nutrition

Serving: 1meal | Calories: 491kcal | Carbohydrates: 39g | Protein: 14g | Fat: 31g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan ‘Cheesy’ Spaghetti Squash Meal Prep Recipe

 

The Best Beet Hummus - Plus a Veggie Dipper Snacks

by 1 Comment

Table of Contents

Let's talk about snacks. Not the kind that leaves you hungry an hour later or crashing from sugar overload. I mean real, energizing, veggie-packed snacks that you can grab and go. If you're anything like me, you've probably seen those store-bought veggie trays with ranch dip at parties or office events. Sure, they look healthy… but have you ever looked at the label on that ranch?

Just two tablespoons of Hidden Valley ranch has over 300mg of sodium, nearly 2.5g of saturated fat, and ingredients I can't pronounce. So I set out to make a better version, something you could meal prep, snack on all week, and actually feel good about eating.

Enter: Beet Hummus Veggie Dipper Snacks.

Beet Hummus Veggie Dipper Snacks

Why You'll Love This Snack

This quick meal prep recipe is 100% plant-based, takes just 10 minutes, and checks every box:
✔️ Protein
✔️ Healthy fats
✔️ Fiber
✔️ Antioxidants
✔️ Beautiful color that makes you actually want to eat your veggies

Plus, it's totally customizable. Use whatever fresh veggies you like. I used a mix of carrots, cucumber, and bell pepper, but you can swap in celery, jicama, snap peas, or cherry tomatoes.

For more plant-based snack ideas, check out:
👉 13 Plant-Based Keto Snack Ideas
👉 High-Protein Vegan Meal Prep Recipes

Beet Hummus Veggie Dipper Snacks

Ingredients

Beet Hummus:

  • 1 cup roasted beets, diced
  • 1 can chickpeas, rinsed and drained
  • ¼ cup tahini
  • ¼ cup lemon juice
  • 2 tablespoon olive oil
  • 1 clove garlic, minced (or more, to taste)
  • ¼ teaspoon sea salt (or more, to taste)

Veggie Dippers (choose your faves):

  • 1 cup bell pepper, sliced
  • 1 cup carrots, sliced into sticks
  • 1 cup cucumber, sliced
Beet Hummus Veggie Dipper Snacks

Instructions

Store in the fridge:
These snack jars keep well for up to 4-5 days in the refrigerator. Just grab one and go when hunger hits!

Make the beet hummus:
Add beets, chickpeas, tahini, lemon juice, olive oil, garlic, and salt to a food processor. Blend until smooth and creamy. Adjust garlic, salt, or lemon to taste.

Assemble your snack jars:
Spoon a few tablespoons of beet hummus into the bottom of each mason jar or meal prep container. Stand veggie sticks vertically in the hummus so they're ready to grab and dip.

Nutrition (Per Jar)

  • Protein: 14g
  • Healthy Fats: 29g
  • Fiber: 9g
  • Calories: ~325
Beet Hummus Veggie Dipper Snacks

What Makes This Snack So Nutritious?

Chickpeas = Plant-Based Power

Chickpeas bring both protein and fiber. One cup has 14.5g of protein and 12.5g of fiber-making it a smart, satisfying base for any snack.

Beets = Antioxidant Gold

Beets are naturally sweet, low in calories, and rich in folate, manganese, and compounds that support detoxification, heart health, and cognitive function. Studies even show beets can improve exercise performance by increasing nitric oxide.

Tahini = Creamy Superfood

Tahini (ground sesame seeds) is loaded with healthy fats, vitamins B and E, and essential minerals like calcium and magnesium. It may support blood pressure, reduce inflammation, and even improve liver function.

Beet Hummus Veggie Dipper Snacks

FAQs

Q: Can I use raw beets instead of roasted?
A: Roasting enhances the sweetness and texture, but if you're in a pinch, pre-cooked beets or steamed beets work fine.

Q: How long does homemade beet hummus last?
A: Store it in an airtight container for up to 5 days in the refrigerator.

Q: What other veggies can I use?
A: Try celery, radish, jicama, sugar snap peas, cherry tomatoes, or broccoli florets-whatever sounds good to you!

Beet Hummus Veggie Dipper Snacks

Final Thoughts

Snacking doesn't have to derail your goals or taste boring. These beet hummus veggie dipper snacks are easy to prep, totally customizable, and full of nutrients your body actually needs. Whether you're heading to the office, packing a school lunch, or just need something to hold you over between meals-this is one snack that works.

If you're just getting into healthy snacking and want to learn more, grab our free Meal Prep Starter Guide for more simple, satisfying recipes.

Let me know if you try these-I'd love to hear your favorite veggie combos!

Beet Hummus Veggie Dipper Snacks

Beet Hummus Veggie Dipper Snacks

A vibrant, summery hummus made with sweet roasted beets. Having a delicious and protein rich dip ready makes snacking on vegetables enticing.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Snack
Cuisine: Mediterranean
Keyword: Beets, Meal Prep
Servings: 5 snacks
Calories: 421kcal
Author: Nick Quintero

Ingredients

  • ¼ cup tahini
  • ¼ cup lemon juice
  • 1 cup roasted beets
  • 2 tbs olive oil
  • 1 clove garlic minced
  • ¼ teaspoon Salt
  • 1 can chickpeas rinsed and drained
  • 3 cups assorted veggies carrots, cucumbers, peppers

Instructions

  • Add tahini and lemon juice to a food processor bowl, and process until a thickened paste forms (about 1 minute).
  • Add beets, olive oil, garlic and sea salt, and process until very smooth, about 2-3 minutes.
  • Add half of the chickpeas, and continue to process another 2 minutes.
  • Add the rest of the chickapea, and process again, until a very smooth dip is formed.
  • Taste, and adjust the sea salt, lemon, and garlic to taste.
  • Add ⅕ of the hummus (about ⅓ cup) to the bottom of jars, or in individual containers. Pack with lots of thinly sliced vegetables for dipping.

Notes

Nutrition for 1 out of 5 snack jars:
14g P | 28g C | 29g F | 9g Fiber | 421 calories

Nutrition

Serving: 1jar | Calories: 421kcal | Carbohydrates: 28g | Protein: 14g | Fat: 29g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Beet Hummus Veggie Dipper Snacks (1)

Sweet Potato Waffle Meal Prep (With Veggies and Protein!)

by 2 Comments

Let's talk about breakfast.

If you're anything like me, it's not just a box to check, it's the best part of the day. There's something about starting the morning with a warm, savory, satisfying meal that just sets the tone. And when that meal has both veggies and protein? Even better.

Table of Contents

That's why I keep coming back to this Sweet Potato Waffle Meal Prep recipe. It hits every note: comforting, packed with flavor, and easy to prep in batches for a few days of nourishing breakfasts. These waffles are crispy on the outside, tender in the middle, and loaded with sweet potato, eggs, and spinach.

You won't find syrup here, just real ingredients, golden waffle pockets, and high-quality fuel to power your morning.

What You Need to Make Sweet Potato Waffles

For the Waffles:

  • 1 large sweet potato, peeled and shredded
  • 4 whole eggs
  • ⅛ teaspoon salt
  • ⅛ teaspoon black pepper

For the Scrambled Eggs:

  • 1 tablespoon olive oil
  • 3 whole eggs
  • 2 cups spinach
  • ¼ cup unsweetened almond milk
  • ⅛ teaspoon salt
  • ⅛ teaspoon black pepper

How to Make This Meal Prep

Making these is easier than you think. It's just two steps: cook the eggs and build the waffles.

Step 1: Make the Eggs

In a medium bowl, whisk together 3 eggs, almond milk, salt, and pepper. Heat a skillet over medium with olive oil and cook the spinach until wilted. Add the egg mixture and scramble until just set. Remove from heat and set aside.

Step 2: Make the Waffles

In a separate large bowl, combine the shredded sweet potato, 4 eggs, salt, and pepper. Heat your waffle iron and coat it with non-stick spray. Spoon ¼ of the sweet potato mixture onto the iron, layer with half of the scrambled eggs, and top with more sweet potato mixture. Press and cook for 4-6 minutes, or until golden and crispy.

Repeat with the remaining mixture.

How to Store

Let the waffles cool completely before packing them into airtight containers. Store in the fridge for up to 4 days.

How to Reheat

Pop waffles in the toaster oven or air fryer at 350°F for 4-6 minutes until crisp. You can also microwave, but they'll be softer (still tasty, though!).

Why I Love This Recipe

I'm always looking for breakfast recipes that check three boxes:

  1. High in protein
  2. Loaded with real, whole ingredients
  3. Actually satisfying (and not another plain egg muffin)

This one does all of that-and it tastes amazing. The sweet potato gets crispy on the edges, and the eggs add that rich, savory flavor that pairs perfectly. I love serving this with a little hot sauce or avocado on the side. If you want to bulk it up even more, serve it with a side of turkey bacon or sliced tomatoes.

Related: How to Cook Sweet Potatoes in the Crockpot

FAQs About Sweet Potato Waffles

Q: Can I make these waffles ahead of time and freeze them?
A: Yes! Wrap each cooked waffle in parchment paper, then freeze in a sealed container. Reheat in the toaster or oven straight from frozen.

Q: Can I use another vegetable besides sweet potato?
A: Shredded zucchini or butternut squash could work, but you may need to adjust for moisture. Be sure to squeeze out any excess water first.

Q: Do I need a waffle maker for this?
A: Yes, for the full effect. But you can press these into patties and cook them in a skillet like hash browns if you don't have a waffle iron.

Looking for more healthy, prep-ahead breakfast ideas? Check these out:

Want to make weekly meal prep even easier?

Use our meal planning tool to access curated recipes, organized grocery lists, and custom prep timelines that fit your goals. It's the simplest way to stay consistent without spending hours in the kitchen.

Sweet Potato Waffle Meal Prep Recipe

Sweet Potato Waffle Meal Prep

We are declaring this Sweet Potato Waffle Meal Prep recipe the ultimate in breakfast ideas! Two crispy sweet potato waffles filled with eggs and fresh spinach.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep, Sweet Potato
Servings: 2 Sandwiches
Calories: 425kcal
Author: Nick Quintero

Ingredients

Waffles

  • 1 large sweet potato peeled & shredded
  • 4 large eggs
  • ⅛ teaspoon Salt
  • ⅛ tsp Pepper

Eggs

  • 3 large eggs
  • 2 cups Spinach fresh, not frozen
  • ¼ cup almond milk
  • ⅛ teaspoon Salt
  • ⅛ teaspoon Pepper
  • 1 tbsp. olive oil

Instructions

  • For the eggs: In a large bowl, whisk together the eggs, almond milk, salt, and pepper. Heat the olive oil in a small frying pan on medium heat. Cook spinach until wilted. Add in the egg mix and cook eggs until scrambled. Remove from heat and set aside
  • For the waffles: In a large bowl, stir together all waffle ingredients. Heat a waffle iron with non-stick spray (be generous). Place ¼ of the waffle mixture into the iron, top with ½ of the scrambled eggs and then finish with more waffle mix. Cook waffles for 4-6 minutes or until golden. Repeat with remaining mixtures.

Notes

Nutrition for 1 out of 2 sandwiches:
27g Protein, 23g Carbs, 25g Fat

Nutrition

Serving: 1sandwich | Calories: 425kcal | Carbohydrates: 23g | Protein: 27g | Fat: 25g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pin this Meal Prep Recipe for later:

16 Gluten Free Meal Prep Recipes To Try This Week

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When I first started experimenting with gluten free meals, I thought I'd be stuck eating bland food or giving up all my favorites. But I quickly learned that with a few smart swaps and a little prep, it's not only doable-it's delicious.

Whether you're gluten free because of a medical condition or you're simply looking to eat more whole foods, these 16 gluten free meal prep recipes are packed with flavor, balance, and simplicity. They're recipes I keep coming back to because they actually work for real life-busy weekdays, picky eaters, and tight budgets.

Table of Contents

In Summary

  • All 16 recipes are gluten free, meal-prep approved, and budget-conscious
  • They include breakfast, lunch, dinner, and snack options
  • You'll find Whole30- and Paleo-friendly options, plus a few healthy treats
  • A printable shopping list is included to help you get started fast

Let's dig in.

Gluten Free Breakfast Meal Preps

Broccoli Rice Red Pepper Egg Muffins 

Prep these egg muffins ahead of time, and make breakfast lean and green. A Paleo friendly, veggie packed egg muffin. Great for sneaking in more veggies!

Broccoli Rice Red Pepper Egg Muffins

Coconut Flour Pancakes 

Didn't think you could meal prep pancakes? Well, we are here to show you that you can! This quick, paleo friendly meal is loaded with fiber and healthy fats to keep you going all morning long!

Yes, You CAN Meal Prep Pancakes!

Breakfast PRO Power Bowl

Make breakfast count with a Breakfast PRO Power Bowl loaded with PROduce, PROtein and veggies! Guaranteed to jumpstart your day and easy to meal prep. Substitute the veggies for any green.

Breakfast PRO Power Bowl

Sausage Lover's Hashbrown Casserole

This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you're a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free. 

Sausage Lover Meal Prep Casserole

Gluten Free Lunch Meal Preps

Carrot Meatballs With Mint Cauliflower Rice 

Carrot Meatballs With Mint Cauliflower Rice is an Easy, 15-minute meal prep meatballs recipe loaded with Italian flavor and a hidden veggie. Paired with lemon mint cauliflower rice for a filling, low carb meal! 

Carrot Meatballs With Mint Cauliflower Rice

Whole30 Baked Buffalo Chicken Casserole

This Whole30 Baked Buffalo Chicken Casserole has all of the traditional buffalo chicken flavors that you love baked into one healthy dish! Gluten free, low carb and exceptionally easy. A meal prep recipe doesn't get any better than that! 

Whole30 Baked Buffalo Chicken Casserole

Easy Avocado & Mango Sushi Rolls

Homemade sushi is much easier to make than you would think… and it's way cheaper than eating at your favorite restaurant. 

Avocado & Mango Sushi Roll Recipe

Tuna Quinoa Salad & Endive Wraps 

Love tuna salad? This Tuna Quinoa Salad is made healthier and packed with protein. Greek yogurt is used instead of mayo for a lighter, satisfying meal. Paired with endive leaves for easy meal prep wraps.

Tuna Quinoa Salad In Endive Wraps

Gluten Free Dinner Meal Preps

Grilled Steak & Garlic Roasted Potatoes

Rib eye steaks are hand rubbed and grilled to perfection in this easy recipe! Served with a side of roasted garlic & thyme potatoes and a steamed vegetable, making this recipe perfect for prepping a hearty, stick to your ribs kind of meal.

One Pan Baked Cod & Veggies

This One-Pan Baked Cod & Veggies recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30 and Paleo approved! It works well for a quick weeknight dinner or an easy Sunday meal prep.

Jalapeno Sliders With Sweet Potato Buns 

These sliders have a spicy kick! Made with diced jalapenos and placed on a sweet potato "bun" for Paleo friendly meal on the go!

Spicy Mustard Thyme Chicken With Coconut Brussels Sprouts

Chicken marinated in a spicy mustard thyme marinate is baked on a sheet pan with coconut infused Brussels sprouts. A flavorful meal with minimal ingredients. Perfect for an easy meal prep! 

Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

Gluten Free Snack Preps

Protein Peanut Butter Energy Bites

These Protein Peanut Butter Energy Bites are high in protein, healthy fat and fiber. An easy, no-bake snack you can make in 10 minutes with healthy ingredients you should always have in your pantry!

Protein Peanut Butter Energy Bites

Cranberry Almond Granola Bars 

Made with simple and clean ingredients, these Cranberry Almond Granola Bars are the perfect on-the-go healthy snack! Dairy free, gluten free, and vegan. And made with less than 10 ingredients.

Paleo Protein Peanut Butter Bars

These slightly chewy "peanut butter" snack bars are jam packed with natural protein. And they have NO peanut butter! That's right! Just good old, paleo ingredients and lots of yummy flavor!! Because, this snack is super easy to make ahead of time and freeze, it makes a perfect snack for any occasion.

Cinnamon Raisin Granola 

This Cinnamon Raisin Granola is easy to make, loaded with wholesome ingredients and slightly sweetened with raw honey and maple syrup. It is nutritious, paleo-friendly, gluten-free, dairy-free and 100% delicious!

cinnamon raisin granola recipe

Now, Let's Shop!

Here is a list of the items you will need to make this gluten free meal plan in its entirety. For some, this list may seem very long and overwhelming since you are just starting to build your own meal prep kitchen 'base.'

You can always start out with 1-2 recipes, swap ingredients so you can double up on things you already have or half many of the recipes. On the other hand, you can always double or even trip some of these and store them for the following week. (I.e, the granola and protein bites will last in a sealed container for up to 2 weeks).

Also, keep in mind that many of the items will be used in your future meal preps. Things such as quinoa, lentils, spices, nut butter, seeds, etc will become your 'go-to' pantry items for so many easy and delicious recipes!

As always, we advise that you do what is best for you, your family and your budget. In the long run, meal prepping will save you more money than what you spend to start stocking your pantry.

Gluten Free Grocery List:

Gluten Free Shopping List

Pantry Staples:

  • Coconut flour
  • Quinoa
  • Lentils
  • Olive oil, avocado oil
  • Raw honey, maple syrup
  • Nut butters (almond, cashew, etc.)
  • Chia seeds, flaxseeds
  • Gluten free soy sauce or coconut aminos
  • Dried herbs and spices (garlic powder, chili powder, oregano, cumin, thyme)

Proteins:

  • Ground beef or turkey
  • Chicken breast
  • Tuna
  • Eggs
  • Greek yogurt
  • Sausage (sugar-free, nitrate-free if Whole30)
  • Cod or other white fish
  • Ribeye steak

Produce:

  • Red and orange bell peppers
  • Cauliflower
  • Broccoli
  • Brussels sprouts
  • Avocados
  • Mangos
  • Lemons
  • Bananas
  • Sweet potatoes
  • Carrots
  • Green leafy vegetables
  • Endive leaves

Baking & Snack Ingredients:

  • Almond flour
  • Unsweetened coconut flakes
  • Cocoa powder
  • Raisins
  • Almonds
  • Cranberries (unsweetened)

Tips:

  • Double up on versatile ingredients like chicken, cauliflower, and quinoa to simplify prep
  • Many of the snacks can be frozen for up to 2 weeks
  • You don't have to make all 16 recipes in one week-rotate a few in and out to fit your schedule and budget

Final Thoughts

When you're gluten free, meal prep becomes one of the best ways to take control of your health, your time, and your budget. These 16 recipes make it easier to eat well all week long-without sacrificing taste or variety.

If you're ready to streamline your entire meal prep routine, I highly recommend trying the Workweek Lunch Meal Planner. It's designed to help you stay consistent and eat balanced meals without the stress of planning from scratch every week.

Vegan Chopped Chickpea Greek Salad Meal Prep

by Leave a Comment

Table of Contents

Tired of boring salads? Me too. That's exactly why I'm obsessed with this Vegan Chopped Chickpea Greek Salad Meal Prep... it's crunchy, flavorful, loaded with plant-based protein, and comes together in 10 minutes flat. If you're looking for a refreshing, no-cook lunch that actually fills you up, this is it.

Why You'll Love This Vegan Greek Salad

Let's be real: soggy greens and bottled dressing do not make a satisfying lunch. But this salad? It's next level. It's got the crunch, the color, and the kind of bold flavor you don't expect from a meal prep salad.

Here's what makes this vegan chopped chickpea Greek salad a go-to:

  • Fast to prep (10 minutes, tops)
  • No cooking required
  • Packed with fiber and plant-based protein
  • Naturally gluten-free and dairy-free
  • Customizable with your favorite veggies or dressing
Vegan Chopped Chickpea Greek Salad Meal Prep

Chickpea Greek Salad Health Benefits:

One nice thing about this chickpea Greek salad meal prep is that it includes how to make your very own balsamic vinaigrette from scratch! Forget paying for dressings at the store, they can be full of preservatives, unhealthy fats, and sugar.

This balsamic dressing is far superior because we use honey or date syrup to sweeten the vinaigrette just enough.

Plus, it has an olive oil base, and olive oil is bountiful in polyunsaturated fats (in the form of omega-3s and omega-6s), monounsaturated fats (in the form of oleic acid), antioxidants, and has been proven to improve heart health and inflammation in the body!

Of course, we would be remiss in not mentioning the value of the chickpeas in this Greek salad meal prep recipe! Just one single ounce of chickpeas contains 2g of fiber-Which is a ton, considering the daily RDI for fiber is 9g!

Fiber is vital to blood sugar regulation and feeling satisfied after a meal.

Vegan Chopped Chickpea Greek Salad Meal Prep

Vegan Greek Chickpea Salad Ingredients

Here's what you'll need to build your bowls:

  • 8 cups baby spinach (or any salad greens)
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1 large cucumber, sliced
  • 1 bell pepper (red or yellow), thinly sliced
  • 2 cups cherry tomatoes, halved
  • ½ small red onion, thinly sliced
  • 1 cup black olives, pitted and halved
  • 1 large avocado, diced

Easy Balsamic Vinaigrette (makes 4 servings)

  • ¼ cup olive oil
  • 2 tablespoon red wine vinegar or balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or date syrup
  • 1 clove garlic, minced
  • Salt and pepper to taste

Whisk together all vinaigrette ingredients and store in a jar. Shake before serving.

Vegan Chopped Chickpea Greek Salad Meal Prep

How to Make This Chickpea Salad for Meal Prep

  1. Divide the greens evenly among 4 meal prep containers.
  2. Top each with chickpeas, cucumbers, bell peppers, tomatoes, red onion, and olives.
  3. Slice the avocado fresh before serving, or toss with lemon juice to prevent browning if adding to containers.
  4. Store the vinaigrette separately and drizzle right before eating.

Storage Tips

  • Fridge: Store salad components (minus avocado and dressing) in airtight containers for up to 4 days.
  • Dressing: Keep in a sealed jar in the fridge. Shake well before each use.
  • Avocado: Add just before serving for best texture and flavor.

FAQs About Vegan Chickpea Greek Salad

Q: Can I make this ahead for the whole week?
A: Yes, just keep the avocado and dressing separate until serving. The rest holds up great for 4 days.

Q: What can I use instead of chickpeas?
A: Try white beans, lentils, or marinated tofu for a similar protein boost.

Q: Is this salad gluten-free?
A: Yep! Every ingredient is naturally gluten-free.

Q: How do I keep my salad from getting soggy?
A: Layer the heartier veggies (like cucumbers and peppers) at the bottom of your container and keep the dressing separate until you're ready to eat.

Why This Salad Is a Meal Prep MVP

This vegan Greek chickpea salad has 19g of plant-based protein and over 20g of fiber per serving, which means you'll stay full and energized for hours. No crash. No cravings. Just real, colorful food that actually makes you feel good.

Oh, and let's not forget the avocado. One of the best things you can eat for heart health, fiber, and satisfying healthy fats, all wrapped up in that creamy, dreamy texture.

Try These Recipes Next

Want more easy, no-cook lunches like this one?
Grab our free Meal Prep Starter Guide and start prepping with confidence!

Vegan Chopped Chickpea Greek Salad Meal Prep

Vegan Chopped Chickpea Greek Salad Meal Prep

Meal prep does not have to take a lot of time! These simple salads can be pulled together in 10 minutes and require no cooking at all. These salads are ideal for mid-week meal prep when you need healthy, fresh meals fast. An easy homemade balsamic dressing adds tons of flavor and brings everything together.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 528kcal
Author: Nick Quintero

Ingredients

Salads

  • 8 cups baby spinach
  • 1 can chickpeas drained and rinsed
  • 1 large Cucumber sliced
  • 1 medium bell pepper thinly sliced
  • 2 cups Cherry Tomatoes halved
  • 1 medium red onion thinly sliced
  • 1 cup black olives sliced
  • 1 large Avocado

Dressing

  • ¼ cup olive oil
  • 3 tbs balsamic vinegar
  • 1 tbs lemon juice
  • 1 teaspoon Honey or date syrup
  • 1 teaspoon Dijon Mustard
  • ½ teaspoon italian seasoning
  • ¼ teaspoon Salt

Instructions

  • Add all dressing ingredients to a jar, and shake to combine.
  • Layer veggies and chickpeas on beds of spinach.
  • Add avocado and dressing right before serving.

Notes

Nutrition for 1 out of 4 servings:
16 Protein | 62 Carbs | 27 Fat | 20g Fiber | 528 Calories
 

Nutrition

Serving: 1meal | Calories: 528kcal | Carbohydrates: 62g | Protein: 16g | Fat: 27g | Fiber: 20g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan Chopped Chickpea Greek Salad Meal Prep

Brazilian Style Skirt Steak Meal Prep (Keto, Paleo, Whole30)

by Leave a Comment

If you've ever been to a Brazilian steakhouse, you know the magic of a perfectly grilled steak, seasoned simply but boldly, carved right onto your plate. I'll be honest... I love the experience, but not the $50+ price tag or the uncertainty of whether the food fits my meal plan. That's why I started making this Brazilian Style Skirt Steak Meal Prep at home. It's just as flavorful, way more budget-friendly, and 100% compliant with keto, paleo, and Whole30.

Keto Brazilian Style Skirt Steak Meal Prep
Table of Contents

This recipe is inspired by churrasco, the traditional style of barbecue perfected by the gaúchos of southern Brazil. Churrasco is all about high-heat grilling, bold garlic seasoning, and letting the natural flavor of the beef shine. I may not have a Brazilian churrasqueira in my backyard, but a standard gas or charcoal grill gets me pretty close to the real thing, and cleanup couldn't be easier.

Why You'll Love This Recipe

  • Protein powerhouse: Nearly 30g of protein per serving.
  • Meal prep friendly: Stores well for up to 5 days in the fridge.
  • Customizable: Works with keto, paleo, and Whole30 depending on whether you use butter or ghee.
  • Budget win: Four hearty steak meals for the cost of one plate at a Brazilian steakhouse.

For more high-protein inspiration, don't miss our 35 Simple Salmon Meal Prep Recipes or our full High Protein Recipe collection.

Keto Brazilian Style Skirt Steak Meal Prep

Ingredients

For Steak

  • 16 oz skirt steak, trimmed and cut into 4 pieces (yields ~3 oz cooked portions)
  • 6 medium garlic cloves, smashed + minced
  • 1 teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoon olive oil
  • 2 oz unsalted butter or ghee (for Whole30/Paleo)
  • 1 tablespoon chopped flat-leaf parsley

For Veggies

  • Salt + pepper, to taste
  • 8 oz red bell pepper, sliced
  • 8 oz green bell pepper, sliced
  • 4 oz red onion, sliced
  • 1 tablespoon olive oil
Keto Brazilian Style Skirt Steak Meal Prep

Instructions

  1. Portion: Divide evenly into 4 meal prep containers.
  2. Prep the garlic: Smash cloves with the side of your knife, sprinkle with salt, and mince finely.
  3. Season the steak: Pat steak dry, then rub with olive oil, salt, pepper, and garlic. Let rest while preheating grill.
  4. Grill steak: Heat grill to high. Sear steak 1-2 minutes per side for medium rare (longer if you prefer more doneness). Transfer to a plate to rest.
  5. Grill veggies: Toss bell peppers and onions with olive oil, salt, and pepper. Grill until lightly charred and tender.
  6. Make garlic butter/ghee: Melt butter or ghee in a skillet over low heat. Add minced garlic and cook 3-4 minutes until golden and fragrant.
  7. Assemble: Slice steak against the grain, toss with grilled peppers + onions, and drizzle garlic butter over top. Garnish with parsley.
Keto Brazilian Style Skirt Steak Meal Prep

How to Store

  • Fridge: Store in airtight containers for up to 5 days.
  • Freezer: You can freeze the steak and veggies separately for up to 2 months. Reheat gently to avoid overcooking.

How to Reheat

  • Stovetop (best): Reheat steak and veggies in a skillet over medium heat until just warmed.
  • Microwave: Heat for 60-90 seconds, but be careful not to overdo it or the steak will dry out.

Nutrition (per serving, 1 of 4)

  • Calories: 498
  • Protein: 27.5g
  • Carbs: 16.2g
  • Fat: 37.6g
  • Fiber: 6.4g
Keto Brazilian Style Skirt Steak Meal Prep

FAQs

Can I use a different cut of beef?
Yes-flank steak or sirloin work well if skirt steak isn't available.

What's the best way to slice steak for meal prep?
Always cut against the grain so the slices are tender.

Can I make this without a grill?
Absolutely. Use a cast iron skillet or a grill pan on the stovetop for similar results.

More Meal Prep Recipes You'll Love

Final Thoughts

This Brazilian Style Skirt Steak Meal Prep gives you everything you love about churrasco... the garlic, smoky flavor, and tender beef, without leaving your house or your budget behind. Pair it with a fresh side salad for extra greens, and you've got a complete, restaurant-quality meal prepped for the week.

If you're ready to make meal prep even easier, grab the Workweek Lunch Weekly Meal Plans. You'll get new recipes, grocery lists, and prep guides every week so you can eat well and save time.

Keto Brazilian Style Skirt Steak Meal Prep
garlic-butter-brazilian-steak

Keto Brazilian Style Skirt Steak Meal Prep

Keto Brazilian Style Skirt Steak Meal Prep is an easy meal prep recipe for whole30, Paleo and Keto compliant mal plans. This recipe is done on the grill making clean up a breeze! 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: Brazilian
Keyword: keto, Meal Prep, Steak
Servings: 4 servings
Calories: 498kcal
Author: Nick Quintero

Ingredients

Skirt Steak

  • 16 ounces skirt steak trimmed and cut into 4-inch pieces
  • 6 cloves garlic
  • 1 teaspoon Salt
  • ¼ teaspoon fresh black pepper
  • 2 tbs olive oil
  • 2 tbs ghee
  • 1 tbs chopped flat leaf parsley

Vegetables

  • 16 ounces bell peppers assorted colors, if desired - sliced
  • 4 ounces red onion sliced
  • 1 tbs olive oil
  • salt & pepper to taste

Instructions

  • Peel the garlic cloves and smash them with the side of a chef's knife. Sprinkle the garlic lightly with salt and mince it.
  • Slice Peppers and onions. Remove seeds and ribs from peppers; cut lengthwise into strips and slice the onion.
  • Pat the steak dry and season generously on both sides with salt and pepper.
  • Pre-heat grill to high heat and sear 1 -2 minutes per side for medium rare.
  • Then Grill Peppers and onions.
  • Transfer the steak to a plate and let rest while you make the garlic butter.
  • In an 8-inch skillet, melt butter over low heat. Add the garlic and cook, swirling the pan frequently, until lightly golden, about 4 minutes.
  • Slice the steak against the grain and mix it with the pepper and onions. Then, spoon the garlic butter over the steak and sprinkle with the parsley
  • Divide between your meal prep containers.
  • Store up to 5 days.

Notes

Nutrition for 1 out of 4 servings:
27.5g Protein | 16.2g Carbs | 37.6g Fat | 6.4g Fiber | 498 Calories
_
Recipe Courtesy Of Taylor Made Cuisines

Nutrition

Calories: 498kcal | Carbohydrates: 16.2g | Protein: 27g | Fat: 37.6g | Fiber: 6.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!