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My Favorite Kafta (BBQ) Kebab Recipe (Made with Bison)

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Kafta (BBQ) Kebab Recipe meal prep
Table of Contents

Ingredients (Serves 4-5):

  • 2 lbs ground bison
  • 1 small yellow onion, grated and squeezed dry
  • ¼ cup flat-leaf parsley, finely chopped
  • 2 tablespoon fresh mint, finely chopped (or 1 teaspoon dried mint)
  • 1½ teaspoon kosher salt
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon ground allspice
  • ½ teaspoon cinnamon
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil (plus extra for brushing)

Instructions:

  1. Prep Aromatics:
    Grate the onion and squeeze out all moisture using a clean towel or cheesecloth. This is key to avoiding watery kafta, especially with lean meats like bison.
  2. Mix the Kafta:
    In a large bowl, combine bison, grated onion, parsley, mint, spices, and olive oil. Mix with your hands until everything is just combined and slightly sticky. Do not overmix.
  3. Shape:
    With damp hands, form into 8 equal oblong logs (like flattened meatballs, about 4-5" long and 1" thick). Place on a parchment-lined baking sheet or tray.
  4. Cook (Oven or Skillet):
    Option 1 - Oven (best for batch cooking):
    • Preheat oven to 400°F (200°C).
    • Bake on a greased or parchment-lined sheet for 18-20 minutes, flipping halfway, until browned and cooked through.
    Option 2 – Skillet:
    • Heat a large skillet or grill pan over medium heat and lightly coat with olive oil.
    • Cook kafta logs for 4-5 minutes per side until browned and cooked through.
  5. Cool for Meal Prep:
    Let rest 10 minutes before packing.

For the Grill (Recommended for Flavor)

  1. Preheat your Char-Broil gas grill to medium heat (about 375-400°F). Make sure the grates are clean and lightly oiled.
  2. Brush each kafta log lightly with olive oil to prevent sticking and help them brown evenly.
  3. Grill over direct heat for about 4-5 minutes per side, using tongs to carefully turn each piece. Grill marks and slight charring add flavor.
  4. Close the lid between turns to keep the internal temp consistent. Cook until the kafta reaches an internal temperature of 160°F.
  5. Rest for 5-10 minutes before serving or packing.

Pro Tip: If you're worried about kafta breaking on the grill, refrigerate shaped logs for 30 minutes before grilling. You can also skewer them lengthwise if preferred.

How to Store:

  • Refrigerate in airtight containers for up to 4 days.
  • Freeze cooked kafta (individually wrapped or separated by parchment) for up to 3 months.

How to Reheat:

  • Microwave: 1-2 minutes with a damp paper towel to retain moisture.
  • Oven/Toaster Oven: 350°F for 8-10 minutes.
  • Air Fryer: 350°F for 4-5 minutes for a quick reheat with a crisp finish.

Meal Prep Pairing Ideas:

Pack with:

  • Quinoa or rice + roasted vegetables + tahini or tzatziki
  • Hummus + cucumber & tomato salad + pita wedges
  • Cauliflower rice + lemony green beans + garlic yogurt sauce

Tips for Meal Prep Success:

  • Olive oil in the mix keeps lean bison from drying out.
  • For added moisture, you can mix in 1-2 tablespoon Greek yogurt.
  • You can also double the batch and freeze half pre-shaped but raw to cook fresh later.
Kafta (BBQ) Kebab Recipe meal prep

Kafta (BBQ) Kebab Recipe (Made with Bison)

Middle-eastern cuisine is seriously one of my favorite recipes to meal prep. I always order Kafta when I go out, so it's about time I make some that meal prep friendly at home.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: dinner
Cuisine: Mediterranean
Keyword: bison
Servings: 12 servings
Calories: 123kcal
Author: Nick Quintero

Ingredients

  • 2 lbs bison ground
  • 1 ea yellow onion small, grated and squeezed dry
  • ¼ cup flat-leaf parsley finely chopped
  • 2 tablespoon fresh mint finely chopped (or 1 teaspoon dried mint)
  • 1½ teaspoon kosher salt
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon ground allspice
  • ½ teaspoon cinnamon
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil plus extra for brushing

Instructions

Prep Aromatics:

  • Grate the onion and squeeze out all moisture using a clean towel or cheesecloth. This is key to avoiding watery kafta, especially with lean meats like bison.

Mix the Kafta:

  • In a large bowl, combine bison, grated onion, parsley, mint, spices, and olive oil. Mix with your hands until everything is just combined and slightly sticky. Do not overmix.

Shape:

  • With damp hands, form into 8 equal oblong logs (like flattened meatballs, about 4-5" long and 1" thick). Place on a parchment-lined baking sheet or tray.

Cook (Oven or Skillet):

  • Option 1 - Oven (best for batch cooking):Preheat oven to 400°F (200°C).Bake on a greased or parchment-lined sheet for 18-20 minutes, flipping halfway, until browned and cooked through.Option 2 - Skillet:
  • Heat a large skillet or grill pan over medium heat and lightly coat with olive oil.
  • Cook kafta logs for 4-5 minutes per side until browned and cooked through.

Cool for Meal Prep:

  • Let rest 10 minutes before packing.

Notes

Macros do not include the rice or salad... just the 1 kafta kebab

Nutrition

Serving: 1kebab | Calories: 123kcal | Carbohydrates: 1g | Protein: 15g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Cholesterol: 42mg | Sodium: 345mg | Potassium: 267mg | Fiber: 0.3g | Sugar: 0.02g | Vitamin A: 144IU | Vitamin C: 2mg | Calcium: 17mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

23 Protein-Packed Snacks for Meal Prep (That Actually Keep You Full)

by 2 Comments

Move over, chips and sad 100-calorie cracker packs-there's a new snacking strategy in town, and it's built around one goal: more protein.

I learned pretty early in my meal prep journey that snacks make or break my day. When I don't plan ahead, I find myself reaching for whatever's quick-which usually isn't satisfying or supportive of my goals. That's why I've become a big fan of protein-packed snacks.

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Why Protein Is the Snack MVP

Protein is a macronutrient powerhouse. It digests slowly, keeps your blood sugar stable, and helps you feel fuller for longer. When I focus on protein between meals, I:

  • Avoid afternoon crashes
  • Feel more satisfied throughout the day
  • Stay on track with fat loss or maintenance
  • Reduce cravings and late-night snacking

If you're trying to manage your weight, build muscle, or just stop relying on vending machine snacks, upping your protein is one of the easiest, most effective moves you can make.

Your Go-To List: 23 Protein-Packed Snacks to Meal Prep

These snacks are:

  • Easy to prep ahead
  • Portable (for work, school, or road trips)
  • Balanced, filling, and tasty
  • Designed to help you hit your protein goals

Here's a mix of sweet, savory, high-protein, and low-prep options to keep your snack game strong.

SWEET protein packed meal prep snacks

Protein Peanut Butter Energy Bites

Can you think of anything better than popping a little no-bake peanut butter and chocolate treat into your mouth?

Protein Peanut Butter Energy Bites

Carrot Cake Protein Bites

Think the most luscious carrot cake you have ever eaten turned into healthy, protein packed bite sized treats. Need we say more?

No Bake PB&J Energy Bites

All you need is 7 ingredients, 15 minutes and 1 bowl to make all of your childhood PB&J dreams come true!

Healthy Chocolate Chip Raspberry Crispy Granola Bars

Outside of peanut butter and chocolate, we can't think of a better combination than chocolate and raspberry! These crispy no bake bars are almost too easy!

Flourless Protein Brownie Bites 

Brownies for a snack? Yes! Especially when they are made with only 4 ingredients and pack in a healthy dose of protein!

Salted Caramel Peanut Butter Bars

Want a snack to tantalize your taste buds? These salty & sweet bars are where it's at! Oh, and the chocolate is an extra bonus.

Chocolate Peanut Butter Energy Bars 

We couldn't only give one one peanut butter and chocolate option. Here is a raw and vegan bar that simple and sweet with a bit of crunch.

Chocolate Raspberry Protein Bars

The secret to getting through a busy day: Chocolate Raspberry Protein Bars. They are perfect to keep stashed in your desk.

Apple Pie Protein Bars

Who would have thought that all of the flavors of apple pie could be transformed into a portable bar that is loaded with protein? And it's healthy!

Pumpkin Seed Protein Granola

You will never guess what the protein add in is for this sweet, vegan granola! It will change your love for granola forever.

Hearty Oat Cluster Granola 

There is nothing we like better in a good granola recipe than huge oat clusters! They make for the perfect grab 'n go snack.

Cinnamon Bun Protein Popcorn

Really, Cinnamon Bun Popcorn? Do you need another reason to make this high protein snack? We didn't think so.

SAVORY protein packed meal prep snacks

Honey Mustard Roasted Chickpeas

High protein, crunchy and super tasty. This savory snack is one nutrient dense recipe. 

High Protein Deli Snack Box

High protein. High fiber. 100% customizable. These snack boxes are an easy on-the-go no bake meal prep idea.

Chickpea, Potato & Broccoli Patties

Squeeze in all your veggies with these hand held high-protein snack patties.

Spicy Teriyaki Beef Jerky

For the moments when you want something salty kick in. Here you go. Homemade jerky is the most cost effective way to go! And loaded with protein.

Spicy Garlic Edamame

Garlic, ginger, soy sauce, cayenne and honey, I'm sure you can imagine how addicting these are!

Egg Wraps 

These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and filled with things like turkey, avocado, cheese, hummus and more.

Roasted Garlic Edamame Hummus & Crackers

Add extra protein to your afternoon hummus by using edamame. Serve with cracker for a filling and flavorful pick me up.

Sour Cream & Onion Cashews

One of the biggest temptations in the food world is sour cream and onion potato chips. With a bowl of these sour cream and onion cashews at your side, you may never crave carb-loaded snacks again!

High Protein Black Bean Dip & Veggies

This high protein dip tastes so simplistically natural it's worth just spreading on toast as a post-workout snack!

Guacamole Stuffed Eggs

Putting avocado into eggs tastes surprisingly great and it's a healthier way to make those eggs creamy! Put a few of these bite sizes low carb snacks into your meal prep bag to keep you full all afternoon.

Almond Crusted Salmon Sticks

Loaded with omega 3 fatty acids, salmon is a high protein staple for many health conscious eaters. Take a few of these to work for a finger snack mid-afternoon.

In Summary

When I keep protein-forward snacks on hand, I snack less, feel more in control, and don't have to rely on willpower at 3pm.

Meal prepping your snacks takes 20-30 minutes on a Sunday-and it sets you up for success all week long.

Need Snack Prep Inspiration?

Check out the snack recipe section at Meal Prep on Fleek for high-protein snack recipes that are easy to make and hard to resist.

Or simplify everything with the Workweek Lunch Meal Planner. It helps you:

  • Plan your snacks and meals in minutes
  • Hit your protein goals without thinking
  • Avoid impulse snacking or fast food stops
Meal Prep Snack Ideas

Plantain Taco Bowl Meal Prep (Whole30 Friendly)

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Move over, Chipotle-this Plantain Taco Bowl Meal Prep gives me all the flavor I'm craving, without the takeout price or mystery ingredients.

I've been making this recipe on repeat because it hits every mark:

  • Whole30-friendly
  • Easy to customize
  • Budget-friendly
  • Totally meal-prep approved

If you're anything like me and love a good taco bowl, but also want to keep things clean and simple during the week, this one is going to become a regular in your rotation.

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Why I Love This Meal Prep

This recipe is what I call a double win. It's:

  1. Whole30 compliant
  2. Way cheaper than eating out

And bonus: it helps curb my Chipotle cravings without compromising flavor.
If you haven't seen our list of meal preps under $4, now's the time to check it out. This bowl fits right in.

Ingredients You'll Need

For the plantain chips:

  • 2 large yellow plantains, thinly sliced
  • 2 tablespoon melted coconut oil

For the taco bowl:

  • 1 lb grass-fed ground beef
  • ½ red bell pepper, diced
  • ½ orange bell pepper, diced
  • ½ teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried oregano
  • ½ teaspoon cumin
  • Sea salt, to taste

Optional toppings:

  • Shredded lettuce
  • Sliced avocado
  • Homemade salsa

Customization Ideas

This bowl is super easy to adjust based on your goals or preferences:

  • Swap the beef for shredded carnitas, grilled chicken, or ground turkey
  • Add black beans if you're not doing Whole30 and want more plant-based protein
  • Top with cheese or Greek yogurt if you're eating dairy
  • Double the plantains for a carb-heavy post-workout meal
  • Use guac or compliant hot sauce to punch up the flavor

How to Store

Store in airtight containers for up to 4 days in the fridge. Keep your plantain chips separate if you want them to stay crisp, or toss them in at the last minute before reheating.

Plantain Taco Bowl Meal Prep (Whole30 Friendly)

How to Reheat

  • Reheat the beef and veggie mix in a skillet or microwave
  • Serve warm with fresh toppings
  • For crispier plantain chips, reheat them in an air fryer or toaster oven for a few minutes

In Summary

This Whole30 Plantain Taco Bowl is one of those recipes I come back to again and again. It's fast, flavorful, and totally customizable depending on what I have on hand.

If you're meal prepping for the week and looking for something that checks all the boxes-this is it. Taco night just got a serious upgrade.

Want More Whole30-Friendly Bowl Recipes?

Check out the Whole30 section of Meal Prep on Fleek for more ideas like this. Or take the guesswork out of planning your week with the Workweek Lunch Meal Planner. It helps you:

  • Stick to Whole30 (or your preferred plan)
  • Save time, money, and decision fatigue
  • Actually enjoy what you're eating

Let me know if you'd like this turned into a printable recipe card or email content piece.

Whole30 Plantain Taco Bowl Meal Prep 750x2000

 

Meal Prep Taco Bowl Recipe

Whole30 Plantain Taco Bowl Meal Prep

Move over Chipotle! These homemade Plantain Taco Bowls have all the flavor of take-out but are made with fresh and wholesome ingredients. Easy to meal prep and more fun to eat! 
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 494kcal
Author: Nick Quintero

Ingredients

  • 2 large yellow plantains thinly sliced (about 1 cup)
  • 2 tbsp. Coconut Oil
  • 1 pound Grass Fed Ground Beef we used 85/15
  • ½ large red bell pepper
  • ½ large orange red bell pepper
  • ½ teaspoon Chili Powder
  • ½ teaspoon Garlic Powder
  • ½ teaspoon onion powder
  • ½ teaspoon Dried oregano
  • ½ teaspoon cumin
  • Salt as desired
  • 2 cups shredded lettuce
  • 2 medium avocados
  • ½ cup salsa

Instructions

  • Preheat the oven to 400 F. Prepare a baking sheet with parchment paper.  
  • Place plantains in a bowl and mix with the coconut oil, coating the plantains thoroughly. Sprinkle with sea salt then lay the plantains in a single layer on the sheet pan.  
  • Bake at 400 F 30-35 minutes until golden and crisp, flipping plantains half way through. 
  • While plantains bake, preheat a medium skillet to medium heat.  
  • Add the ground beef and remaining seasonings to the skillet. 
  • Use a wooden spatula to break up the meat as it cooks, turning frequently until it browns.  
  • Using a colander, drain the beef. 
  • Place the beef back in the skillet and add diced bell peppers. Stir to combine and cook 3-4 minutes until peppers are slightly tender. 
  • Remove from the heat and serve with baked plantains and optional ingredients as desired. 

Video

Notes

Nutrition for 1 out of 4 servings including toppings of avocado, salsa, and shredded lettuce:
24g Protein, 30g Fat, 32g Carbs
 

Nutrition

Serving: 1meal | Calories: 494kcal | Carbohydrates: 32g | Protein: 24g | Fat: 30g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Recipe Chicken and Asparagus Bowl

by 4 Comments

We get it, meal prep fam. You're really, super busy in your life, especially if you work or go to school full-time. Just like any other human being, you have to take care of your physical needs in order to perform well, but sometimes it can be extremely challenging to find the time to do things like cook all your meals.

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But don't let yourself fall into the trap of eating fast food just because cooking is impractical! That's truly one of the coolest things about meal prep-It's a one-and-done solution for those of us who are trying to time-manage our busy lives! This sheet pan chicken and asparagus bowl are easy to make ahead and perfect for any weeknight.

If that sounds like one of the challenges you face, then you will love what we've got cookin' for you today-A chicken asparagus sheet pan meal prep recipe! Using only 4 main ingredients and 25 minutes to prepare and cook, we love this meal prep recipe for its absolute simplicity.

Simple doesn't mean bland, though, because the chicken in this meal prep recipe is seasoned with savory oyster sauce and bits of minced fresh garlic! What's more, this is a fantastic option for anyone because it yields large portion sizes, meaning you get more food for when your body needs it, for less effort!

Sheet Pan Chicken and Asparagus

How long will the Sheet Pan Chicken Recipe last for?

In general, a cooked chicken will last about  4 days in the refrigerator when stored properly. This is perfect because this meal prep recipe yields 4 portions-enough for you to eat it once a day if you want!

Can this Sheet Pan Chicken Recipe be frozen?

Yes, it can! Chicken and veggies are great for freezing and should last around 6 months. Just reheat and eat!

How do you make this Sheet Pan Chicken Asparagus?

As we mentioned earlier, one of the best parts of this meal prep recipe is its pure simplicity! To make it, begin by preheating your oven to 425° F. While you wait, line a baking sheet (like one of these fantastic commercial ones from Nordic Ware) with foil, and spray with a thin coating of oil for easy cleanup. Next, arrange the asparagus onto the baking sheet without overlapping.

Now place chicken on the stem side of the asparagus, Remembering not to overlap here as well is important because it ensures uniform cooking! Time to make the seasoning! Do this by mixing oyster sauce and minced garlic in a small bowl, then brush over the chicken and the asparagus.

Bake until the chicken is cooked through, which will take about 20 minutes. Serve hot or cold over steamed rice. Delish!

How to portion this Sheet Pan Meal Prep Recipe?

We think this meal prep recipe is best enjoyed in a simple-yet-efficient single-compartment meal prep container! If you're new to this world of meal prep and need guidance, we suggest heading over to our article, Ultimate Guide to Meal Prep Containers.

Sheet-Pan-Chicken-Asaparagus_001

More Sheet Pan meal prep recipes:

Sheet pan meals are delicious and oh-so-simple, and that's why we love them so much at MPOF! If you want even more of sheet pan meal prep recipes, check out these Zesty Stuffed Poblano Peppers or Sriracha Honey Glazed Salmon, if you're in the mood for something sweet yet spicy!

Other tips for making this Sheet Pan Meal Prep Recipe:

  • We suggest using steamed brown rice, or any healthy rice alternative (like cauliflower rice!)
  • Delicious whether served hot or cold!

Sheet Pan Chicken and Asparagus Ingredients

  • Oil spray
  • 1.5-pound chicken boneless skinless thigh or breast
  • 1 pound asparagus, tough ends trimmed
  • ¼ cup oyster sauce
  • 2 large cloves garlic, minced

The recipe produces a juicy chicken and tender asparagus combo that is super flavorful. It goes perfect with steamed brown rice or other healthy rice alternatives.

For 35 More Sheet Pan recipes, Click Here

Sheet-Pan-Chicken-Asaparagus_001

Easy Sheet Pan Chicken and Asparagus

This sheet pan chicken and asparagus are perfect for your weekly meal-prep as well, because it tastes great no matter if it's hot or cold!
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Lunch
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 servings
Calories: 241kcal
Author: Nick Quintero

Ingredients

  • Oil spray
  • 1.5 lbs Chicken boneless skinless thigh or breast
  • 1 lb Asparagus tough ends trimmed
  • ¼ cup Oyster sauce
  • 2 cloves garlic minced

Instructions

  • Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil for easy clean. Spray on a thin layer of oil.
  • Arrange asparagus onto the baking sheet without overlapping. Place chicken on the stem side of the asparagus without overlapping.
  • Mix oyster sauce and minced garlic in a small bowl. Brush over the chicken and the asparagus.
  • Bake until the chicken is cooked through, about 20 minutes.
  • Serve hot or cold over steamed rice

Video

Notes

Nutrition: 241 calories, 30g Protein | 11g Fat | 9g Carbs
Recipe credit: Omnivore’s Cookbook

Nutrition

Serving: 1meal | Calories: 241kcal | Carbohydrates: 9g | Protein: 30g | Fat: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

10+ Benefits of Fermented Foods and How to Eat Them

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Like a lot of people, I got my first real introduction to fermented foods through kimchi. When Korean dramas started blowing up a few years ago, so did interest in Korean food-and kimchi became a standout. It's tangy, spicy, crunchy, and surprisingly versatile. But what really caught my attention was how good it is for you.

I've always been into food that fuels my body and supports gut health, and fermented foods check both of those boxes.

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What Are Fermented Foods?

Fermentation is a traditional method of preserving food that's been around for centuries. It works like this: beneficial bacteria and yeasts break down the natural sugars and starches in food into simpler compounds. The result is food that's not only preserved, but more digestible and nutritionally dense.

 

10+ Health Benefits of Fermented Foods

  1. Sauerkraut

Sauerkraut or "sour cabbage" is made by mixing salt with shredded fresh cabbage and pressing down on the mixture to release water and start fermentation. Sauerkraut has a lot of lactobacilli which could help in treating eczema, ulcerative colitis, irritable bowel syndrome, and scurvy.

Add sauerkraut to your hot dog, Reuben sandwich, or sausages. Better yet, make sauerkraut slaw for a healthy summer picnic.

  1. Miso

This traditional Japanese paste does not only make an appearance as soup but also in a lot of Japanese dishes. Miso is made from fermented soybeans, rice, wheat, barley and buckwheat with koji-kin, a type of mold used to ferment soybeans.

Aside from giving dishes a distinct taste, miso is also rich in vitamins B, E, K and folic acid. The Japanese use miso as a soup base, a dip or a coating.

  1. Yogurt

Yogurt is probably the first thing that comes to mind when talking about foods rich in probiotics. Yogurt that boasts of having "Live & Active Cultures" probably has 100 million probiotic cultures per gram when manufactured.

These bacterial cultures help in breaking down the milk, consequently nourishing your gut. Yogurt helps cleanse your digestive tract which plays a vital role in your immune system. There are many varieties of yogurt to choose from.

If you cannot tolerate dairy, you might want to try yogurt that is made from coconut or almond milk. Do not go for yogurt that has sugar to get the best results.

Fermented foods - yogurt
Photo: detoxinista

  1. Kefir

Kefir is the "drinkable yogurt." It is a mixture of cow's or goat's milk and kefir "grains" which are cultures of yeast and lactic acid bacteria. With a load of probiotics like its fermented dairy cousin, kefir helps reduce irritation in the intestines.

It gives the body a lot of B vitamins, vitamin K, calcium, protein, and phosphorus. Some say that kefir might even be a better alternative to yogurt since it has about 30 different microorganisms, which makes it more potent.

  1. Tempeh

Tempeh is similar to miso in the sense that it is from fermented soy beans and a yeast starter. It has iron, potassium, magnesium, calcium, and protein and essential amino acids.

It breaks down very easily once digested and is a favorite in many vegetarian dishes as a replacement for meat. Tempeh has a nutty flavor and chewy texture, so it takes a bit of getting used to.

  1. Kombucha

Kombucha is a drink, specifically, tea. It is made by mixing black tea, natural sugars, bacteria, and yeast. It is a tangy drink that is rich in probiotics, B vitamins, and acetic acid.

People with diabetes favor kombucha because it helps stabilize blood glucose levels and makes you feel full. Kombucha also detoxifies the body, prevents arthritis, and improves one's immune system.

Fermented Foods - Kombucha
Photo: Popsugar

  1. Kvass

Kvass is another fermented drink and comes from Eastern Europe. It is traditionally made with rye bread and an assortment of vegetables, but now people just use fruit, veggies, salt, bacteria, and yeast.

It is also fizzy and tangy like kombucha. Kvass boasts of having tons of probiotics as well, but the health benefits depend on the type of vegetables and fruits used to make the drink.

If made with rye bread, kvass offers the body vitamins B1 and B6, magnesium, amino acids, phosphorus, and pantothenate. Because it contains simple sugars, kvass has an appealing taste.

  1. Pickles

Do not exclusively think of fermented cucumbers. In general terms, pickles mean fruits or vegetables that have been preserved using acidity. Pickling is one way of fermenting food.

Examples of pickled vegetables are cucumbers, beets, cauliflower, green beans, celery, green chili peppers, okra, Brussel sprouts, and even corn. Did you know you can pickle fruits as well?

Pears, figs, lemons, grapes, mangoes, pineapples, and watermelon rinds are just some examples of fermented fruits that you might fancy. Like other fermented goodies, the pickled food contains healthy bacteria that help break down cellulose and natural sugar inside your body.

Moreover, researchers have noted that fat-soluble vitamins in pickled vegetables may even be more concentrated than in regularly cooked veggies.

  1. Lassi

Lassi figures significantly in dishes from India. Lassi is a combination of yogurt and milk, preferably goat's milk. Fruits and spices are added at times to make the drink more nutritious and taste richer.

Lassi gives the body protein, probiotics, and calcium. It helps in digestion and constipation as well as improves muscle and bone development. For vegan drinkers, you can make lassi with yogurt made from coconut or almond milk.

Drink lassi like a smoothie, especially in the summer like what people in India do.

How To Make Mango Lassi
Photo: The Wanderlust Kitchen

  1.  Sourdough

Sourdough is a type of bread that tastes, well, a little sour. This is because the dough is fermented and allowed to leaven naturally. Unlike regular bread with has baker's yeast, sourdough uses wild yeasts and bacteria.

The bacteria in sourdough are similar to that used to turn milk into yogurt and cheese. When the dough is fermented, the phytic acid in the grains is broken down so the body can quickly absorb nutrients like calcium, magnesium, iron, and zinc.

Otherwise, the phytic acid will bind with the minerals and make these unavailable. Use sourdough as a stuffing or bread pudding. Break it into bread crumbs or roast it with chicken. Because of its consistency, you can also use it as a bread bowl for soup.

  1. Tamari

Tamari is similar to soy sauce because it is made from fermented soy beans and can also be used for marinades, dressings or as a condiment. However, unlike soy sauce, tamari contains little or no wheat at all.

This is the reason tamari can be a great substitute for people who want gluten-free soy sauce. Also, tamari has a richer, sweeter, and deeper taste whereas soy sauce has a saltier flavor.

As with sourdough, fermentation breaks down the phytic acid found in soy beans so the body can get the nutrients it needs. You can get vitamin B3, protein, and manganese from tamari.

  1. Kimchi

Last, but not the least, is kimchi. Did you know that kimchi has been called the "super food" because of how healthy it supposedly is? As mentioned at the start of this article, kimchi is a popular fermented dish.

In fact, kimchi has its refrigerator in many Korean households (primarily because of its pungent smell), and there are over 300 types of kimchi. Aside from its anti-aging properties, kimchi has been found to help prevent cancer, obesity, constipation, as well as reduce cholesterol.

Kimchi is also high in vitamin B1, B2, C, and A, all of which boost your body's energy. Make your kimchi spicy or not. Eat it as a side dish, a snack, or a meal when paired with rice. Whichever way you have kimchi, you are sure to be on track for healthier insides.

How to make Kimchi
Photo: Chowhound

How I Eat Fermented Foods (Without Overthinking It)

Here's how I work fermented foods into my weekly routine:

  • Kimchi: On top of rice bowls, in scrambled eggs, or inside lettuce wraps
  • Sauerkraut: With grilled meats, in tacos, or added to salads
  • Greek yogurt: For breakfast or a snack with berries and seeds
  • Kombucha: As a soda swap a few times a week
  • Miso: Stirred into soups, dressings, or marinades
  • Tempeh: Pan-fried and tossed into stir-fry bowls
  • Sourdough bread: Occasionally, as a base for avocado toast or a breakfast sandwich

I don't aim to eat all of these daily, but even 1-2 servings of fermented foods a day makes a difference.

Who knew bacteria can do wonders for you and your body?

Good bacteria, that is. Fermentation does not only make your food last longer or taste better.

Fermented foods also enable you to have a healthier body and consequently live a longer life. Thanks to fermented foods like yogurt, sauerkraut, and kimchi, you can cleanse your body of impurities and feel better and stronger.

Fermented foods also help you fight diseases and have more strength and opportunities to do the things you love.

Indeed, there are a lot of benefits fermented foods can bring to one's well-being. If you want to start eating more nutritious food, maybe you should start incorporating one or two of these fermented goodies in your diet. Which of these fermented foods would you like to try?

 A Few Things to Keep in Mind

Skip the sugar bombs: Some commercial kombuchas and yogurts are loaded with sugar. Read ingredients carefully.

Read the label: Look for terms like raw, unpasteurized, or live active cultures-that means the probiotics are still intact.

Start slow: If you're not used to fermented foods, ease in with small servings to give your digestive system time to adjust.

benefits of fermented foods

What I've Learned on My Weight Loss Journey (So Far)

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I've been meaning to write this post for a while-partly for my new followers, and partly as a reminder to myself of how far I've come. So here it goes.

I started my weight loss journey in January 2017 at my highest weight: 210 pounds. As of today, I've lost 21.4 pounds. I still have about 45 pounds to go, but I'm not in a rush. I'm aiming for slow, steady, sustainable fat loss-because I want to keep it off for good, not just lose it quickly and gain it all back.

My Approach: No Diets, No Tracking Macros

I don't follow a specific diet. I don't track macros. I try to keep my meals balanced-protein, carbs, vegetables-and I keep my portions smaller. I weigh my food, log what I eat, and exercise consistently.

Activity Matters-But So Does Movement

In addition to structured workouts, I try to stay active throughout the day. I use a Fitbit to track my steps, and I separate step goals from workouts in my mind. For example, I might go for a run but still fall short of 10,000 steps if I've been sitting most of the day.

For actual weight loss, I've learned that low-intensity exercise alone doesn't work for me. I need higher-intensity movement-running or swimming. But that's me. Walking might be perfect for you, especially if you're just starting out or carrying a lot of weight. And if you're doing everything "right" and still not seeing progress, you might want to check your thyroid health too.

My Food Rules (That Aren't Really Rules)

These are the small changes that helped me shift my eating habits without going on a restrictive diet:

1. Don't drink your calories

Water is your best friend. If you need some variety, I recommend sparkling waters like La Croix or ICE. The only calorie-containing drink I have regularly is coffee-and even then, I skip the sugar.

2. Watch out for sneaky sugar

Sugar is everywhere, especially in drinks and condiments. I stopped adding it to my coffee. Even milk and cream have sugar, so it adds up quickly.

3. Cut unnecessary calories

Swap or reduce:

  • Mayo → try hummus or mustard
  • Full-fat dressing → go for vinaigrettes or low-fat options
  • Fried foods → stick with grilled or baked
  • Heavy oils → use spray oils or measure your olive/coconut oil carefully

4. Weigh your food

Guessing leads to underestimating. Weighing my pasta, chicken, even popcorn helped me stay accurate and accountable.

5. Keep junk food out of the house

If it's there, I'll eat it. Simple as that. I had to have honest conversations with the people I live with about how important this goal is to me.

6. Fast food isn't the enemy-your choices are

Sometimes life happens and you need drive-thru. You can still make it work:

  • McDonald's: grilled chicken sandwich, no mayo
  • Wendy's: chili or a baked potato
  • Skip the fries, skip the soda

7. Don't starve yourself

If I'm hungry, I eat. If I'm not sure if it's real hunger or just boredom, I drink water and then reach for a healthy snack like fruit or a hard-boiled egg. Listening to my body is part of this process.

8. Meal prep makes everything easier

Meal prep saved my lunch game. Every Sunday, I cook a batch of protein, veggies, and a healthy carb so I don't have to think about what to eat every day. Don't know what to make? Just check out the recipes on Meal Prep on Fleek-they're simple, balanced, and taste great.

Give Yourself Grace

And finally-this might be the most important part of all.

It's okay to mess up.
Someone brings birthday cake to work? Have a slice. It's not the end of the world. Feeling guilty only leads to shame, and shame makes you want to give up. One slice of cake isn't the problem-it's the all-or-nothing thinking that is.

So you had a treat. Cool. Tomorrow is a new day. Don't start over "next Monday." Start now. The next meal. The next step. Keep going.

A Few Tools That Help Me Stay on Track

  • Download a calorie tracker: I use Lose It and MyFitnessPal
  • Get a step tracker: I love my Fitbit
  • Set up systems that support the lifestyle you're building, not the one you're trying to leave behind
  • Non-diet Meal Planner: If you're more interested in getting a cooking system in place, and not as worried about macros: I use Workweek Lunch - WWL Program

Final Thoughts

If you're starting your weight loss journey or stuck in the middle of it, I hope this helped. Just remember: this is a lifestyle change-not a crash diet. You don't need to be perfect, but you do need to be consistent.

And no, I'm not a nutritionist. I'm just someone learning what works for my body and doing my best to keep going.

You've got this. And I'm right there with you.

If you do all these things.... this COULD BE you! =P

 

weight loss tips and tricks

Creamy Garlic Shrimp Pasta with Arugula and Tomatoes

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There's something about this dish that feels fancy - but don't be fooled. This Creamy Garlic Shrimp Capellini is simple enough for a weeknight dinner and delicious enough to impress guests.

Creamy Garlic Shrimp Pasta with Arugula and Tomatoes at Napa
Table of Contents

Shrimp gets quickly seared with garlic, then simmered in a rich, velvety sauce of wine, stock, and cream. We finish it off with peppery arugula, juicy burst cherry tomatoes, and a shower of pecorino cheese. The best part? It reheats surprisingly well, making it an excellent option for your weekly meal prep.

Looking to simplify dinner and eat something you're excited about? This one's for you.

Pro tip: Use capellini (aka angel hair) for a light, silky texture - or swap in linguine if you want more bite!

Why You'll Love This Shrimp Pasta

  • Balanced flavors: Sweet tomatoes, sharp garlic, creamy sauce, and just enough salt.
  • Fast cooking: From prep to plate in about 30 minutes.
  • Great for leftovers: Reheats beautifully when done right.
  • Simple ingredients: No flour, no thickeners-just reduction and technique.

Ingredients

  • ½ lb capellini or linguine
  • 12 oz shrimp (peeled, deveined, tails off)
  • 5 cloves garlic, minced (divided)
  • 2 tablespoon olive oil (divided)
  • 2½ tablespoon butter (divided)
  • 1½ cups cherry tomatoes
  • ½ cup dry white wine
  • ½ cup chicken stock
  • 1 cup heavy cream
  • 2 cups baby arugula
  • ⅛ cup grated pecorino cheese
  • Salt & pepper to taste
  • Reserved pasta water (about ⅛ cup)

How to Store

  • Let pasta cool completely before transferring to airtight containers.
  • Store in the refrigerator for up to 3 days.

How to Reheat

  • Best method: Reheat in a skillet over medium heat with a splash of water or cream to revive the sauce.
  • Microwave: Use medium heat in 30-second intervals. Add a drizzle of olive oil before heating to help retain moisture.
  • Avoid overcooking the shrimp - just heat through until warm.

Looking to streamline your meal prep even further?

🎯 Try our Meal Planner
We'll help you plan your meals each week in minutes - no guesswork, no stress.
👉 Click here to access the planner

Frequently Asked Questions

Can I use frozen shrimp?

Yes-just fully thaw and pat dry before cooking. Wet shrimp won't brown properly.

What if I don't have white wine?

Substitute with extra chicken stock and a tablespoon of lemon juice or white wine vinegar to mimic the acidity.

Can I swap arugula for something else?

Spinach works well, or even kale (just sauté it a little longer to soften).

What pasta works best?

Capellini gives a silky feel, but linguine or spaghetti will also work if that's what you have.

Can I make this dairy-free?

Yes. Use full-fat coconut milk in place of cream and olive oil instead of butter. Omit the cheese or use a dairy-free alternative.

How do I keep shrimp from getting rubbery?

Don't overcook initially, and reheat slowly with a little moisture. Avoid high heat in the microwave.

How Did you Strain the Pasta Water

Tons of you asked... so here it is.

I used the Bialetti 5.5 Quart Pasta Pot with Strainer Lid, Charcoal - Elongated Oval Pot for Longer Spaghetti, Lasagna, Penne & Farfalle Noodles, Heat Resistant Handles & Nonstick Interior, Large Pot for Cooking. Buy HERE on Amazon

Creamy Garlic Shrimp Pasta with Arugula and Tomatoes at Napa

Creamy Garlic Shrimp Pasta with Arugula and Tomatoes

This Creamy Garlic Shrimp Capellini is simple enough for a weeknight dinner and delicious enough to impress guests.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: dinner
Cuisine: Italian
Keyword: main dish, Shrimp
Servings: 4 servings
Calories: 675kcal
Author: Nick Quintero

Ingredients

  • ½ lb linguine or capellini
  • 12 oz shrimp peeled, deveined, tails off
  • 5 cloves garlic minced (divided)
  • 2 tablespoon olive oil divided
  • 2½ tablespoon butter divided
  • 1½ cups cherry tomatoes
  • ½ cup dry white wine
  • ½ cup chicken stock
  • 1 cup heavy cream
  • 2 cups arugula
  • ⅛ cup grated pecorino
  • Salt & pepper to taste
  • Reserved pasta water

Instructions

Boil Pasta:

  • Bring a large pot of salted water to a boil. Cook pasta until al dente, reserving ⅛ cup pasta water before draining.

Cook Shrimp:

  • In a large sauté pan over medium-high heat, add 1 tablespoon olive oil and 1 tablespoon butter.
  • Add shrimp and half the garlic. Season lightly with salt. Cook until just opaque (about 2 minutes).
  • Remove shrimp and set aside.

Build Sauce:

  • In the same pan, add 1 tablespoon olive oil and ½ tablespoon butter over medium heat.
  • Add cherry tomatoes and remaining garlic. Cook until tomatoes burst and soften (5-7 minutes).
  • Deglaze with wine, raise heat, and boil until reduced by half.
  • Add chicken stock, reduce by half again.
  • Add heavy cream, reduce until slightly thickened.

Finish Sauce:

  • Add shrimp and arugula to sauce. Stir to combine and wilt arugula.
  • Season with 2 teaspoon salt and 1 teaspoon pepper. Add pasta water.

Combine & Serve:

  • Add drained pasta directly to the sauce. Toss to combine and coat evenly.
  • Turn off heat, sprinkle with pecorino, adjust seasoning, and serve immediately.

Nutrition

Serving: 1meal | Calories: 675kcal | Carbohydrates: 50g | Protein: 29g | Fat: 38g | Saturated Fat: 20g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.3g | Cholesterol: 227mg | Sodium: 268mg | Potassium: 639mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1618IU | Vitamin C: 16mg | Calcium: 174mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

HFLC Diet vs. Keto Diet -What's The Difference

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Most of us have heard of a High Fat Low Carb (HFLC) diet and its effects and benefits in losing weight, but less of us might have heard of the Keto Diet and how that can have great benefits to our bodies-and for several more reasons than just losing weight! It's a pretty fascinating topic and we are going to explore it here.

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keto meal prep recipe ideas

What is a Keto Diet?

A Keto diet is very similar to a HFLC diet and some consider them the same. But there are differences; some very BIG differences, in fact. A HFLC diet allows for more carbohydrates on your plate each day (about 50-150 grams is still considered low carb), while a keto diet allows for only 5-8% (approx. 20-45 grams) of your daily intake to come from carbohydrates and the rest to come from healthy fats (75%) and protein (20%).

The goal in dividing up your calories this way is of putting your body into "ketosis" for quicker weight loss.

How does this work?

What is the state of ketosis and why do you want your body to "go there"? Typically, for the average person, glucose is the fuel that keeps us going each day. Carbohydrates (generally our starchy foods like pasta, potatoes, rice, cereal, bread, and corn, etc.), while tasting great, turns directly into glucose in our bodies after consumption.

Our bodies feed on that glucose for energy and we generally, if this is our habit of eating, will run great for a while until we have some more carbohydrates (glucose) to rev us up again. Your body will basically burn those carbs (which turned into sugar) for energy. BUT, if you limit your carbohydrates to around 5% and fill up the rest of your meals with healthy fats and high-quality proteins, your body will automatically go into ketosis deriving its energy from the fats in ketone bodies in your blood instead of glucose.

This develops a new and efficient metabolic state where you become a fat burning machine rather than a sugar burning machine. You will be burning your own body fat while you sleep!!

Are there benefits other than weight loss?

Yes! There are several more:

More and more research is suggesting that having a ketogenic diet can help in fighting cancer in the body. Cancer cells thrive on sugar, but science has been discovering that when sugar is not available, cancer cells can not live on fat. To take away the sugar is, in essence, starving those cells and they will die.

Fighting Type 2 Diabetes is another big pro of going ketogenic. People that suffer from Type 2 Diabetes have an overproduction of insulin making them resistant to this sugar regulating hormone. That is why another name for this type of diabetes is Insulin Resistance. It is well documented that carbohydrate intake is the main culprit. Insulin tells the body whether to store calories as fat or burn fat as energy. Making this diet change has helped millions of type 2 diabetics.

Protection from the risks associated with heart disease and stroke is another benefit of the Keto Diet. By decreasing foods that are known to cause inflammation (ie. carbohydrates), you are also reducing your risk for heart disease. Some have worried that increasing healthy fats will increase cholesterol and clog arteries. In fact, there is much evidence that it does just the opposite.

Are there any drawbacks?

There are some. Some people find it very difficult to decrease carbohydrates drastically especially if it was the majority of calories in the diet previously. Any big change requires time to transition, but by focusing on all the health benefits should strengthen willpower and resolve in the adjustment phase.

The Ketogenic "flu" has been known to be a part of the adaptation process. If you experience it, it usually lasts between 1-2 weeks. Symptoms can be varied, but the main ones associated with it are fatigue, weakness, changes in  bowel movements...basically flu-like symptoms. Remember, that your body is making a huge change in how it uses the food you eat. It is actually totally changing your metabolism!

As with all big changes, notifying and getting your doctor's recommendations is highly encouraged by Meal Prep On Fleek. But other than that, if you are ready to give it a try, here are some meal ideas to get you started:

High-Fat Low Carb Recipes

Deli Snack Box

Garlic Butter Brazilian Steak

Mozzarella Stuffed Meatballs

Bacon & Tomato Stuffed Avocado

Chicken Stuffed Avocado recipe

Cream Cheese & Salami Keto Pinwheels

Chicken Enchilada Casserole

Spicy Mustard Thyme Chicken With Coconut Brussels Sprouts 

Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

Check out these other 25 Keto Friendly Meal Prep Recipes for more inspiration!

HFLC Diet Keto Diet Recipes

Fat Loss 101: The No-Nonsense Guide I Wish I Had Sooner

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Let's be real-everywhere you turn, someone's talking about losing weight. But what most of us really mean is losing fat.

We're not chasing skinny. We're chasing strong, lean, and fierce. Hello, abs. 👋 #BodiesOnFleek (yeah, I said it).

But here's the problem: most people have no idea where to start. Between diet fads, social media "experts," and conflicting advice, it's enough to make you give up and grab a pizza.

Don't stress-I've been there. That's why I put together this Fat Loss 101 guide to help simplify the process. Bookmark it, reference it, and start applying it one step at a time.

Table of Contents

Fat Loss 101 - Let's Begin

Before we dive in, here are a few truths I always keep in mind:

  • Moderation is everything-no need to go extreme
  • Fat loss is slower than weight loss-but it's sustainable
  • Strength training + nutrition + cardio = real change
  • There's no one-size-fits-all-you have to experiment
  • This isn't about quick fixes-it's about building a lifestyle

These tips are meant as a guide. Not a black and white rule.

So, How Do You Actually Lose Body Fat?

It all comes down to one principle: calorie deficit.

That means you're burning slightly more calories than you're eating. It doesn't mean starving yourself or doing hours of cardio-it means creating a small, manageable gap through smart eating and consistent movement.

For most people, starting with 3 strength + cardio sessions per week is a great launch point. You'll be amazed at the results from just showing up consistently.

How I Kickstart Fat Loss (Without Losing My Mind)

1. Focus On Wholesome Foods. If you base 85-90% of your meals around whole foods you will find it much easier to stick with your nutrition plan. The key players in building a balanced meal are:

  1. Protein
  2. Fruits & Vegetables
  3. Healthy Fats
  4. Water

2. Start Your Day With Breakfast. Breakfast is the most important meal of the day. It isn't called breakfast for nothing. You are 'breaking the fast' that was happening while you were sleeping. While your body is in a fasting state your metabolism slows down, so in order to get it back up and running in fat loss mode you need to give it some gas with a nutrient dense meals.

Breakfast should include a healthy source of protein, fat and carbohydrates. Try one of these breakfast recipes.

Time Saving Healthy Breakfast Recipes

3. Find Your Meal Timing. You want to find an eating schedule that will prevent hunger and keep your blood sugar levels stable. Some people opt to eat every 2-3 hours while others may find it better to eat 3 larger meals and a snack. The best plan is the one that keeps you from face planting into your Ben & Jerry's at the end of the day.

4. Don't Fear Carbs. You will need (and want) carbs to keep your energy levels up. The key to carbohydrates during fat loss is in the timing. Try to time the majority of your carbs before and after your workouts.

Now, this isn't to say that you can't eat carbs for the rest of the day. No, we aren't saying that at all. Just try and stick the majority of your carbs around your workout time. Focus on whole grains such as brown rice, oatmeal, whole grain breads and pastas, sweet potatoes, etc. Try to limit the amount of refined carbs that you eat.

Chipotle Brown Rice Grain Bowl

5. Don't Forget The Protein. Protein is the key building block in muscle growth. The harder you workout the more you breakdown your muscle (this is a good thing!). In order to obtain that lean physique you are looking for you will want to add muscle to your body and the key to this is......protein. Some great sources of protein include chicken breast, lean red meat, eggs and fish.

6. Hydrate, Hydrate, Hydrate! Water is your best friend! Depending on your age and weight your water needs will vary. We recommend starting with 2 cups of water at every meal and increasing it as needed.

Not only will water help with your energy levels and skin, but it also keeps your digestion system moving and the bloating down (win!). Oh, and did you know that thirst is often confused with hunger? Yup, you could be eating extra calories when in reality all your body needs is a little h2O.

What is dehydration and how to avoid it

7. Find Your Ratio. The recommended eating ratio is 40/40/20. This means that 40% of your calories come from carbs, 40% from protein and 20% from fat. Give this ratio a try. If it doesn't seem to be working after 2 weeks (assuming you have been on point with all things diet and exercise related) then try tweaking the precents.

Each of our bodies is different, so be patient and find what works best for you. You can also check out our Ultimate Guide To Calculating Macros to help you get started.

Fat Loss 101 Meal Prep Ratios

8. Get Stronger. Strength training will help you build lean body mass, improve your metabolic rate, prevent muscle loss and keep your fat burning fire going. To make it a bit more basic, it will help keep you from getting skinny fat. Ain't got no time for that! Find a workout plan that you enjoy and will stick with. It does no good if you only last 1-2 weeks.

9. Add Cardio. Too much cardio will burn your muscle and make you skinny fat, which is why cardio should always go hand in hand with your strength routine and a healthy diet. Together, this trio is the ultimate recipe for fat loss. Like strength training, you will want to find activities that you enjoy.

Start out with 3- 20 minute sessions per week and slowly increase by 1 minute until you are at 30-45 minutes. Or, give HIIT cardio a try! This is our favorite type of cardio best used for fat loss, but is for a more advanced population.

Keeping It All in Balance

These habits help me stay on track without burning out:

  • Track progress through photos, strength gains, or how clothes fit
  • Meal prep on Sundays to set myself up for the week
  • Make extra dinner portions so I'm not scrambling at night
  • Only keep healthy snacks in the house (out of sight, out of mouth)
  • Switch up my recipes so I don't get bored and binge
  • Eat before parties to avoid mindless snacking
  • Enjoy my favorite foods 10-15% of the time-guilt-free

Putting It All Together

There you have it. Fat Loss 101. This is not a fool proof plan, but it is a great place to start on your fat loss journey. The more you dial in your nutrition and exercise the faster you will start seeing results.

As we mentioned above, fat loss is a matter of trial and error. It is an art. It takes time to perfect. You can't rush the results. This is meant to be a lifestyle change, not a quick fix. A quick fix will only lead you back to where you were before you started.

If you focus on eating unprocessed foods, listening to your hunger and fullness cues, preparing your own food and getting movement into your day you are bound to see results. Aim for no more than 2-3% fat loss per month.

Want a Simpler Way to Stay on Track?

If you're ready to stop overthinking and start seeing results, the Workweek Lunch Meal Planner can help you build a fat-loss-friendly routine:

✅ Weekly balanced meal plans
✅ Easy-to-prep recipes with real ingredients
✅ No calorie-counting or fad diets
✅ Supports your workouts, goals, and real life

Fat Loss 101

Pizza Chicken Meal Prep Recipe (Low Carb, High Flavor)

by 39 Comments

You may not be able to eat pizza every day… but you can eat Pizza Chicken. And honestly? That's just as satisfying.

At Meal Prep on Fleek, I'm always looking for ways to enjoy my favorite comfort foods-without blowing my nutrition goals. This Pizza Chicken Meal Prep hits every craving with zero guilt: juicy chicken breast, rich marinara, gooey cheese, mini pepperoni, and all the classic Italian herbs… just without the crust.

Table of Contents

Quick Highlights

  • High-protein, low-carb, gluten-free
  • Ready in 26 minutes
  • Kid-friendly and totally satisfying
  • Less than $4 per serving
  • Great for pizza lovers watching their macros
Pizza Chicken Meal Prep

Why I Love This Recipe

I'm not going to lie-pizza is one of my forever cravings. But the refined carbs and heavy calories don't exactly pair well with my training goals.

That's why I started making Pizza Chicken. It gives me all the best parts of pizza-cheesy, saucy, pepperoni-loaded goodness-on top of a lean, protein-packed chicken breast. It's flavorful, fast, affordable, and even picky eaters in my house love it.

Pizza Chicken Meal Prep Ingredients:

  • 1 pound chicken breast
  • ½ cup pizza sauce
  • 1 ½ tablespoon pizza seasoning
  • 4 oz mozzarella cheese
  • 2 oz pepperoni, optional
  • 2 cups broccoli, steamed 
Pizza Chicken Meal Prep

What to Serve With Pizza Chicken

This dish is rich, so I like to balance it out with fresh or steamed veggies. My go-to sides:

  • 🥦 Steamed broccoli or green beans
  • 🥗 Mixed green salad with balsamic or Italian dressing
  • 🥒 Roasted zucchini or cauliflower rice
Pizza Chicken Meal Prep

How to Store

  • Store in airtight containers for up to 4 days in the fridge.
  • You can freeze it too-just skip adding fresh herbs until after reheating.

How to Reheat

  • Microwave: 1.5 to 2 minutes
  • Oven: 10 minutes at 350°F
  • Air fryer: 5 minutes at 350°F for a crisp top
Pizza Chicken Meal Prep

FAQ: Pizza Chicken Meal Prep

Is this keto or low carb?

Yes! This recipe is naturally low in carbs, especially if you pair it with veggies instead of pasta.

Can I use chicken thighs instead?

Absolutely-boneless thighs work great and stay super juicy. Just adjust cooking time slightly.

Can I make this dairy-free?

You can! Use dairy-free mozzarella and skip the pepperoni or find a vegan version.

How much protein is in each serving?

It depends on the size of your chicken breast, but most servings land between 35-45g of protein.

Pizza Chicken Meal Prep

Craving Pizza Without the Guilt?

This Pizza Chicken Meal Prep is one of my favorite ways to stay on track without feeling restricted. It's quick, affordable, and totally crave-worthy. I keep this one in the weekly rotation-especially when I want something comforting but still aligned with my goals.

Want more high-protein, low-carb meals like this?
Check out the Workweek Lunch Meal Planner-it helps me plan my week in minutes and stick to meals I actually look forward to eating.

Pizza Chicken Meal Prep

More Pizza Chicken Recipes

Pizza Chicken Meal Prep

Pizza Chicken Meal Prep

You may not be able to eat pizza every day, but you definitely can enjoy this Pizza Chicken Meal Prep!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 16 minutes
Total Time: 26 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Pizza
Servings: 4 meals
Calories: 307kcal
Author: Nick Quintero

Ingredients

  • 1 pound Chicken Breast
  • ½ cup pizza sauce
  • 1 ½ tbsp. pizza seasoning
  • 4 oz mozzarella cheese
  • 2 oz pepperoni
  • 2 cups Broccoli steamed

Instructions

  • Preheat oven to 375 degrees F
  • Place chicken on a baking sheet and top with pizza sauce and pizza seasoning
  • Bake for 8-10 minutes
  • Remove from the oven and top chicken with mozzarella cheese and additional seasoning, if desired
  • Bake for an additional 6 minutes
  • Remove from the oven and add pepperoni, if using
  • Return to the oven until chicken is done cooking
  • Serve with steamed broccoli

Video

Notes

WW Smart Points= Green:8  Blue:6  Purple:6
__
Nutrition for 1 out of 4 meals including pepperoni and broccoli:
8g Carbs, 15g Fat, 35g Protein
 

Nutrition

Serving: 1meal | Calories: 307kcal | Carbohydrates: 8g | Protein: 35g | Fat: 15g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Pizza Chicken Meal Prep Recipe

Cocoa Hazelnut Energy Bites (No Bake!)

by Leave a Comment

Meal prep snacks used to feel like an afterthought to me-something I'd forget until I was starving between lunch and dinner. That's why I started prepping snacks that were fast, satisfying, and didn't involve turning on the oven.

These Cocoa Hazelnut Energy Bites have been one of my go-to recipes ever since.

They take less than 10 minutes to make, require just 5 ingredients, and taste shockingly like a Ferrero Rocher-except they're made with real ingredients and zero stress.

Table of Contents
Cocoa Hazelnut Energy Bites

Cocoa Hazelnut Energy Bites Ingredients:

1 cup rolled oats
½ cup cocoa hazelnut spread
2 Tbsp. coconut oil
1 Tbsp. honey
2 Tbsp. ground flax
1 tsp. sea salt

Cocoa Hazelnut Energy Bites

Why We Love This Recipe:

  • 5 simple ingredients you probably have on hand
  • No baking required-just mix, roll, and chill
  • Easy to double or freeze for later
  • Satisfies that sweet snack craving without being too sugary
Cocoa Hazelnut Energy Bites

How to Make Cocoa Hazelnut Energy Bites

  1. In a large mixing bowl, stir together the oats, ground flax, and sea salt.
  2. Add in the cocoa hazelnut spread, melted coconut oil, and honey. Mix until well combined.
  3. Roll the mixture into 1-inch balls and place on a parchment-lined tray.
  4. Chill in the fridge for 15-30 minutes until firm.
  5. Store and snack all week long!
Cocoa Hazelnut Energy Bites

How to Store

Store the energy bites in an airtight container in the fridge for up to 7 days.
You can also freeze them for up to 3 months-just thaw a few at a time in the fridge overnight.

Cocoa Hazelnut Energy Bites

In Summary

These Cocoa Hazelnut Energy Bites are part of what makes meal prep work:
Fast recipes with real ingredients that help you stay consistent-without dieting, tracking, or second-guessing.

Ready to simplify your meal prep?

👉 Start your free 14-day trial and get instant access to 600+ prep-friendly recipes like this one-plus a custom meal planner, shoppable grocery lists, and weekly plans.

Cocoa Hazelnut Energy Bites
Cocoa Hazelnut Energy Bites

Cocoa Hazelnut Energy Bites

Not only are these Cocoa Hazelnut Energy Bites incredibly delicious, but they are also super quick and easy to make and have only 5 healthy ingredients. Yup. That's right. Gluten Free. 
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 9 bites
Calories: 149kcal
Author: Nick Quintero

Ingredients

  • 1 cup rolled oats (do not use quick cooking)
  • ½ cup Nuts 'N More Cocoa Hazelnut Spread
  • 2 tbsp. Coconut Oil not melted
  • 1 tbsp. Honey or sweetener of choice
  • 2 tbsp. ground flax
  • 1 tsp. Sea Salt

Instructions

  • Mix all ingredients together in a bowl
  • Roll into desired size bites
  • Refrigerate for 20 minutes
  • Store in a sealed container

Video

Notes

Nutrition for 1 out of 9 bites:
11g Carbs, 9g Fat, 6g Protein

Nutrition

Serving: 1ball | Calories: 149kcal | Carbohydrates: 11g | Protein: 6g | Fat: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Cocoa Hazelnut Energy Bites

How I Read a Nutrition Label (Without Losing My Mind)

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Do you really know what you're eating?

I didn't-at least, not in the beginning. I'd walk through the grocery store, grab a package of bacon or granola, flip it over and stare at that label like it was written in another language.

What the fudge does this even mean?

If you've ever been there too, don't worry. I'm going to break down how I read a nutrition label now-what matters, what to ignore, and how to actually use that info to make better choices.

Table of Contents

First Things First: What's Required on a Nutrition Label?

Unless a food product is exempt (like raw produce or very small-scale items), U.S. food labels must include:

  • Statement of identity (what the food is)
  • Net weight (how much is in the package)
  • Manufacturer's address
  • Nutrition Facts panel
  • Ingredients list

But there are exceptions. For example, a jar of pure honey doesn't need an ingredients list-but if that honey has added sweeteners? It does.

Labels are regulated, but they're also nuanced. And if you're serious about what goes into your body (or you're creating your own product), it's worth learning the basics.

Farmer John Classic Bacon Nutrition Label
Photo Source: Farmer John

What I Look for on Nutrition Labels

1. Serving Size

This is the first thing I check. Most people (including me at first) don't realize the label might only reflect one of several servings in the package. So if I eat the whole thing? I need to multiply everything on the label.

2. Calories per Serving

I keep this in context with my daily needs-but I also try not to obsess. If something is very high in calories, I ask myself: Is it nutrient-dense or just empty filler?

3. Fats-The Good, The Bad, The Ugly

  • I avoid anything with trans fats (look for 0g)
  • I limit saturated fat and hydrogenated oils
  • I seek out monounsaturated and polyunsaturated fats (like those in avocado, olive oil, nuts, and seeds)

4. Sodium

The daily sodium limit is 2,300mg (about a teaspoon of salt). You'd be surprised how fast it adds up in processed or packaged foods.

5. Ingredient List

The shorter the list, the better. I ask: Can I pronounce these ingredients? Would I cook with them at home?
Ingredients are listed in order of weight, so if sugar is first, that's a red flag.

6. Hidden Sugars

Sugar goes by many names. I've learned to scan for these:

Dextrose, glucose, lactose, maltose, sucrose, xylitol, mannitol, corn syrup, maltodextrin, cane juice, maple sugar - it's all just sugar in disguise.

Quick guideline:

  • Yogurt: aim for 7g of sugar or less
  • Sauces/dressings: 3g or less

Common Labeling Terms (and What They Really Mean)

TermWhat It Means
Fat-free< 0.5g fat per serving
Calorie-free< 5 calories per serving
% Fat-Free≤ 3g total fat per reference amount
Saturated Fat-Free< 0.5g saturated fat
Low-Fat≤ 3g fat per serving
Low-Calorie< 40 calories per serving
Low-Sodium< 140mg sodium per serving
High-Fiber≥ 5g fiber per serving

Don't let the buzzwords fool you-always check the full label to know what you're really getting.

In Summary: How I Use Nutrition Labels Now

  • Start with serving size and multiply if needed
  • Don't fixate on calories-focus on quality
  • Prioritize whole ingredients and recognizable names
  • Watch for added sugars and sodium
  • Use labels as a tool-not a rule

Bonus: Want to Eat Better Without Obsessing?

If you're tired of decoding every food label and still unsure what to prep each week, the Workweek Lunch Meal Planner can help.

It's how I streamline my meal prep and make sure what I'm eating actually supports my goals (without making it my full-time job).

✅ Balanced, customizable meal plans
✅ Ingredient transparency (no mystery labels)
✅ Grocery lists and prep tips included
✅ Focused on real food, not restriction

 

10 Ways to Get To Know Your Food Better:

1. Go Organic! The USDA National Organic Standards prohibit the use GMOs so if you're looking for the USDA Organic label...you're good to go

2. Look for the "9" on fresh produce labels to make sure you're safe.
If you see a 5 digit PLU sticker that starts with an "8"... it's genetically modified

Read a PLU Label

3. Be Informed
As of Sept 2013, these are the only US crops grown commercially from GMO seed: alfalfa, canola, corn, cotton, Hawaiian papaya, soy, sugar beets, yellow summer "crook-neck" squash and zucchini.

4. Eat Your Fruits and Veggies
Most fresh produce is non-GMO; sweet corn, Hawaiian papaya, edamame, zucchini and yellow summer squash are the only produce items currently grown commercially from GMO seed*.

5. Consider the Additives
The five most prevalent GMO crops of corn, canola, soy, cotton and sugar beets end up as additives in all kinds of packaged foods as corn syrup, oil, sugar, flavoring agents, thickeners and other additives. Over 70% of packaged food products in North America contain GMOs. Choose organic or Non-GMO Project Verified.

6. Check the Source on Meat and Dairy
Milk, cheese, eggs, beef, chicken and pork could all be from animals that were fed GMO feed. Choose organic or Non-GMO Project Verified.

7. Go Wild
Some farmed fish eat GMO feed. Choose wild-caught seafood or farmed oysters, mussels and clams (they aren't given supplemental feed).

8. Feel Good About Frozen Food
Most frozen fruits and vegetables are non-GMO. Frozen fruits and vegetables without additives are good non-GMO choices unless from one of these five high-risk crops: sweet corn, Hawaiian papaya, edamame, zucchini and yellow summer squash.

9. Go for Legumes, Dry Grains, Beans, Nuts and Seeds
As long as you avoid corn and soy, choosing dry beans, grains, nuts and seeds is a great way to go non-GMO.

10. Drink Responsibly
All wine and beer labeled either "organic" or "made with organic"  must use non-GMO yeast. Wine grapes and the grains used to make beer are not typically GMO.

*Some GMO versions of apples and other crops are being tested but are not currently approved to be planted for commercial production. GMO versions of tomatoes and potatoes have been approved for planting, but are not currently in commercial production.

You have the right to know what's in your food!

Watercress Spring Rolls (No-Cook + Meal Prep Friendly!)

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These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish that's perfect for warm-weather meal prep!  

Watercress Spring Rolls
Table of Contents

Summer is just around the corner and that means we are craving even less time in the kitchen! That's where these no-cook Watercress Spring Rolls come into play! Whether for meal prepping or enjoying poolside, these are easy, healthy and simply a beautiful way to enjoy a meal. 

Watercress Spring Rolls

Why We Love Watercress for Meal Prep

These gorgeous bites are loaded with fresh veggies like watercress, cabbage, carrots, and cilantro. Add soft tofu for protein and texture, then finish with a sweet-savory peanut dipping sauce that brings out the natural flavor of the veggies.

But why watercress instead of another green?

We're big fans of watercress because it's versatile, flavorful, and surprisingly nutrient-dense. It's the kind of ingredient that doesn't just taste good-it works in tons of recipes, like the watercress pesto we were obsessed with last month!

Watercress Spring Rolls

Health Benefits of Watercress (It's a Superfood!)

On top of being versatile and tasty, watercress packs serious nutritional punch. It's:

  • Low in calories (just 4 per cup!)
  • Almost carb-free (0.4g per cup)
  • Naturally rich in Vitamin A (21%) and Vitamin C (24%)
  • Suitable for nearly any diet: vegan, vegetarian, Whole30, paleo, keto, low carb, gluten-free

So yes, if you're counting macros or watching your intake, this is a high-volume, low-calorie win.

On top of being versatile and very delicious, there are also a ton of health benefits to watercress. We shared our top 6 favorites benefits in this post here!

Watercress Spring Rolls

Are you ready to dive into this easy, no-cook, spring-inspired Watercress Spring Roll recipe? Let's get cooking! 

Watercress Spring Rolls Ingredients:

For Spring Rolls  

  • 16 rice spring roll papers 
  • 3 cups watercress 
  • 1 cup shredded purple cabbage  
  • 1 cup shredded carrots  
  • ½ cup cilantro leaves  
  • 8 oz. extra firm tofu, sliced into 4 (½ inch) pieces  
  • ¼ cup coconut aminos 
  • 1 tablespoon toasted sesame oil 
Watercress Spring Rolls

For Peanut Sauce 

  • ½ cup creamy peanut butter  
  • 2 tablespoon warm water  
  • 2 tablespoon coconut aminos 
  • 2 tablespoon fresh lime juice  
  • 1 tsp sriracha sauce  
Watercress Spring Rolls

How to Store

Wrap spring rolls individually in plastic wrap or parchment and store them in an airtight container. Keep refrigerated for up to 3 days.

Store leftover peanut sauce in a sealed jar in the fridge for up to 1 week.

How to Reheat

These are best enjoyed cold or at room temperature. If you'd like to warm them slightly, let them sit out for 10-15 minutes before eating.

FAQ: Common Questions About Watercress Spring Rolls

Are these spring rolls good for weight loss?

Yes! They're low in calories, high in fiber, and packed with nutrients-making them ideal for light, satisfying meals without excess calories.

Can I use something other than tofu?

Absolutely. Try grilled shrimp, rotisserie chicken, or tempeh if you want a different protein source.

What's the best substitute for watercress?

If you can't find watercress, try baby spinach, arugula, or mixed greens-but keep in mind, the flavor and crunch of watercress are pretty unique!

Can I prep these ahead for the week?

Yes! Just be sure to store each roll separately to keep them from sticking, and keep the peanut sauce in a separate container until serving.

Watercress Spring Rolls

Watercress Spring Rolls

These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish that's perfect for warm weather meal prep!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 30 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish, Snack
Cuisine: Asian
Diet: Gluten Free
Keyword: dinner, gluten free, lunch, no cook, plant based, snack, Tofu, vegan, vegetarian
Servings: 4 meals
Calories: 438kcal
Author: Nick Quintero

Ingredients

For Spring Rolls

  • 16 rice spring roll papers
  • 3 cups watercress
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • ½ cup cilantro leaves
  • 8 oz. extra firm tofu sliced into 4 (½ inch) pieces
  • ¼ cup coconut aminos
  • 1 tablespoon toasted sesame oil

For Peanut Sauce

  • ½ cup creamy peanut butter
  • 2 tablespoon warm water
  • 2 tablespoon coconut aminos
  • 2 tablespoon fresh lime juice
  • 1 teaspoon sriracha sauce

Instructions

  • Gently press tofu sliced between paper towels to remove liquid. Place onto a shallow glass dish and drizzle with coconut aminos, lime juice, and sesame oil. Allow tofu to marinate for 30 minutes. Place tofu on the paper towel again and press gently to remove excess marinade. Slice tofu into thin sticks to make 32 sticks total.
  • Add water to a shallow bowl. Dip 1 sheet of spring roll paper in water and completely submerge for 20-25 seconds. Place onto a clean work surface and add 2 slices of marinated tofu, watercress, cabbage, carrots and cilantro toward the bottom center of the paper. Fold bottom away from you and fold in sides. Roll until completely closed. Set aside and repeat until you have 16 spring rolls.
  • Slice spring rolls in half and place 8 halves into 4 MPOF black containers. Stir together ingredients for peanut sauce in a small bowl until smooth. Divide between 4 small dip cups and place 1 cup in each container. Refrigerate until serving.

Video

Nutrition

Calories: 438kcal | Carbohydrates: 60g | Protein: 19g | Fat: 23g | Sodium: 812mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Looking for a Smarter Way to Meal Prep?

Meal prep doesn't have to be complicated or time-consuming. With a little planning (and the right recipes), you can fuel your week with meals that actually taste good.

👉 Want help getting organized?
Try the Workweek Lunch meal planner-it's the system we use to stay consistent, save time, and prep meals we actually look forward to eating.

Here are some other recipes with Watercress that you might want to consider:

Watercress Spring Rolls

The Best Salmon Meal Prep Recipes of 2025

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The best salmon meal prep recipes are coming at you, because we can't get enough of this healthy fish for awesome meal prep ideas!

Salmon is considered one of the healthiest types of fish you can eat. It is filled with nutrients, and rich in omega-3 fatty acids, minerals, protein, selenium, and potassium. There is normally not a fishy smell with associated with salmon, especially when sourced from colder climate regions and waters, there is significantly less fishy smell and taste.

Overall, salmon is often recommended by health specialists, nutrition experts, doctors, and meal preppers, making this a delicious option for almost anyone for any day.

We went through our favorite recipes and came up with our top salmon meal prep recipes for you and your family to enjoy!

And, if you're struggling to get the perfect cooked salmon, I made this guide, just for you: How to Perfectly Cook Salmon.

Why Meal Prep with Salmon?

Besides being a go-to protein for fitness and wellness goals, salmon is:

  • Nutrient-dense: Rich in protein, healthy fats, B vitamins, and selenium
  • Meal prep-friendly: Holds up well in the fridge and reheats without drying out
  • Quick to cook: Most salmon recipes are done in 15-20 minutes
  • Versatile: Pairs well with rice, pasta, salads, veggies, and global flavors

One Pan Salmon

The name says it all. Sheet pan, salmon, veggies: dinner is done!

(Protein: 32 grams, Carbohydrates: 7 grams, Fat: 17 grams)

Maple Crusted Air Fryer Salmon

Have you ever tried maple and salmon together? You're going to love this salmon meal prep in the air fryer.
(Protein: 33 grams, Carbohydrates: 85 grams, Fat: 18 grams)

Salmon with Creamed Spinach Farro

Salmon and creamed spinach farro is a twist on a comfort food dish! An awesome meal prep!

Calories: 741kcal | Carbohydrates: 53g | Protein: 33g | Fat: 46g

Salmon with Creamed Spinach and Farro

Salmon and Beets Tacos

Have you ever tried salmon and beets? They look so pretty together, and taste even better. Taco Tuesday never had it so good!
(Protein: 47 grams, Carbohydrates: 57 grams, Fat: 19 grams)

Crispy Salmon Cakes

You'll never wonder what to do with leftover salmon (or canned salmon) again! A great salmon meal prep.
(Protein: 32 grams, Carbohydrates: 29 grams, Fat: 21 grams)

Sheet Pan Salmon and Veggies

How beautiful is this salmon meal prep? Look at those roasted veggies! And another sheet pan dinner success.
(Protein: 33 grams, Carbohydrates: 16 grams, Fat: 16 grams)

Sheet Pan Salmon Fajitas

Tortillas: check. Limes: Check. Peppers and onions: check, and check! Add this easy salmon meal prep to the rotation. You won't regret it!
(Protein: 41 grams, Carbohydrates: 36 grams, Fat: 20 grams)

Asian Air Fryer Salmon

Ooh, yet another air fryer recipe for salmon. So good and so quick!
(Protein: 37 grams, Carbohydrates: 57 grams, Fat: 21 grams)

Sheet Pan Salmon Burgers

And now for something completely different: salmon burgers!
(Protein: 31 grams, Carbohydrates: 22 grams, Fat: 48 grams)

Baked Salmon with Blackberry Quinoa Salad

Salmon plus quinoa means a whole lot of protein in this meal prep recipe!
(Protein: 32 grams, Carbohydrates: 39 grams, Fat 13 grams)

Cauliflower Tabouli and Salmon

Tabbouleh is typically made with bulgur wheat, but this one swaps cauliflower rice for some Middle Eastern flavor.
(Protein: 36 grams, Carbohydrates: 10 grams, Fat: 35 grams)

Sriracha Salmon

You knew we'd turn up the heat here, right? Sriracha salmon with veggies and strawberries delivers.
(Protein: 41 grams, Carbohydrates: 55 grams, Fat: 22 grams)

Cauliflower Rice Salmon Poke Bowls

Poke bowls are all the rage and a great way to enjoy salmon.
(Protein: 24 grams, Carbohydrates: 16 grams, Fat: 20 grams)

Apricot Salmon

This is why we have fresh apricots. They're so delicious with salmon, trust us!
(Protein: 36 grams, Carbohydrates: 29 grams, Fat: 20 grams)

Teriyaki Salmon & Pineapple Skewer

Salmon loves pineapple and teriyaki. Skewer these and grill them up!
(Protein: 33 grams, Carbohydrates: 30 grams, Fat: 18 grams)

Turmeric Ginger Salmon

This salmon meal prep is loaded with antioxidants thanks to the ginger and turmeric.
(Protein: 26 grams, Carbohydrates: 22 grams, Fat: 26 grams)

Fruity Quinoa and Grilled Salmon

If you've never had salmon and fruit together with quinoa, now's the time.
(Protein: 29 grams, Carbohydrates: 31 grams, Fat: 13 grams)

Sesame Salmon with Baby Bok Choy & Mushrooms

Salmon goes Asian with sesame seeds, mushrooms, and baby bok choy.
(Protein: 23 grams, Carbohydrates: 2 grams, Fat: 13 grams)

Chile Lime Salmon

Sometimes a simple salmon meal prep is best, and this one fits the bill. Serve with broccoli.
(Protein: 23 grams, Carbohydrates: 5 grams, Fat: 13 grams)

One Pan Roasted Salmon, Asparagus, & Potatoes

Roasted salmon and asparagus feel just like spring, doesn't it?
(Protein: 10 grams, Carbohydrates: 64 grams, Fat: 4 grams)

Ghost Pepper & Tamarind Salmon

For those who like a little heat with their salmon meal prep, this ghost pepper and tamarind duo should give you a kick.
(Protein: 24 grams, Carbohydrates: 12 grams, Fat: 12 grams)

Honey Garlic Salmon

Pair this with rice, whether it's cauliflower or regular brown or white rice, for an easy salmon meal prep.
(Protein: 26 grams, Carbohydrates: 19 grams, Fat: 19 grams)

Sheet Pan Garlic Butter Salmon

Did someone say garlic, butter, and salmon all at once? This is irresistible!
(Protein: 37 grams, Carbohydrates: 19 grams, Fat: 38 grams)

Baked Salmon with Garlic and Dijon

These are classic flavors for salmon: garlic, herbs, and lemon. So good.
(Protein: 34 grams, Carbohydrates: 3 grams, Fat: 18 grams)

How to Store Cooked Salmon for Meal Prep

  • Store in airtight containers in the fridge for up to 3-4 days
  • Keep sauces or dressings on the side to prevent sogginess
  • Use glass containers for better reheating and smell control

How to Reheat Salmon Without Drying It Out

  • Reheat in a skillet over low heat with a splash of water or broth
  • Microwave with a damp paper towel over the top for 1-2 minutes
  • Or eat cold over salads or in wraps for a refreshing option

Grain Free Granola

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If you've ever gone hiking, on a road trip, or been on a plane, then you probably know the power of granola! As a dry food, it can go anywhere for a healthy snack in a pinch! But if you add yogurt and honey, it satisfies your hunger and sweet tooth at the same time!

This Grain-Free Granola meal prep recipe goes one step further to make your gut happy: we replaced the grains. People who really focus on the paleo diet believe that humans did not evolve to digest dairy, legumes, and grains well. They believe that eating these foods could even increase health risks. 

That's why we created this Grain Free Granola at MPOF - to provide your body with the energy boost it needs. Enjoy it as a light lunch or snack option without any additives, preservatives, or chemicals. And true to our brand, we love providing you with options that make cooking fun and easy.

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 

Grain Free Granola

How long will Grain Free Granola last for?

Granola is dry food so you can leave it out of the fridge for about 2 or 3 days as long as it is stored in an airtight container. For longer than a few days, store your meal prep recipe in meal prep containers in the fridge. Use a glass mason jar or snack-size meal prep container so you can add the yogurt and honey to spice things up.

Can Grain Free Granola be frozen?

Absolutely! It's nuts and dried berries so this simple meal prep recipe will freeze very well for just about as long as you need. But we recommend storing it for up to 6 months. 

First, allow the granola to cool completely, then pack it in an airtight freezer-safe container. Gently press down on the granola so that there aren't large air pockets in the jar, which could lead to freezer burn. Leave about ¼ inch headspace at the top. Place it in the freezer. 

Defrosting - Best Practice: Set the jars on the counter overnight to defrost at room temperature. 

Note - If you allow it to defrost in the refrigerator, it will take much longer and the dried fruit will be tougher.

Grain Free Granola

How do you make Grain Free Granola?

This meal prep recipe is ready in four steps: mixing the seeds and nuts and berries, baking and storing. The first three steps are easy, and so is the fourth: 

Perhaps the most mouth-watering part of it all is adding dollops of Greek yogurt and a teaspoon of honey to the side when it's time to portion this Grain-Free Granola.

How to portion Grain-Free Granola?

Divide your baked Grain-Free Granola into four even portions using the snack-size meal prep container for the following week or weeks. 

Grain Free Granola

More Granola meal prep recipes:

Other tips for making Grain Free Granola:

  1. Serve Grain Free Granola in a dual compartment 
  2. Spring for organic strawberries if you can find them
  3. Get local honey - it's healthier for you because it puts you in sync with your local environment
Grain Free Granola

Grain-Free Granola Ingredients:

For Granola

  • 1 cup of raw almonds
  • 1 cup raw cashews 
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries 
  • ½ cup pumpkin seeds 
  • 2 tablespoon coconut oil
  • 3 tablespoon honey 
  • 1 teaspoon vanilla extract 
  • ⅛ teaspoon sea salt 

For Serving 

  • 2 cups Greek yogurt
  • 14 tsp. honey 
Grain Free Granola

Grain Free Granola

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 






Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: gluten free, Meal Prep, paleo, snack
Servings: 4 meals
Calories: 396kcal
Author: Nick Quintero

Ingredients

For Granola

  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries
  • ½ cup pumpkin seeds
  • 2 tablespoon coconut oil
  • 3 tablespoon honey
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon sea salt

For Serving

  • 2 cups Greek yogurt
  • 4 teaspoon honey

Instructions

  • Preheat oven to 300ºF and line a baking sheet with parchment paper.
  • Add nuts and seeds to a bowl. Melt coconut oil, honey, and vanilla extract over medium-low heat for 5 minutes. Stir well. Pour over nut mixture in a bowl and stir well to coat.
  • Spread mixture on a baking sheet and sprinkle with sea salt. Bake for 25 minutes or until golden brown. Remove pan from oven and stir in freeze-dried strawberries. Cool mixture for 30 minutes. Divide the granola in half and store half for the following week. Evenly divide the remaining half into your meal pre containers and serve with yogurt with a drizzle of honey.

Notes

*Save 4 servings of the granola in an airtight container for the following week. 

Nutrition

Serving: 1meal | Calories: 396kcal | Carbohydrates: 21.5g | Protein: 19.3g | Fat: 26.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Thai Chili Tofu Sheet Pan Meal Prep

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Thai cuisine is one of the healthiest in the world because of its use of fresh ingredients and spices rich in antioxidants. This, along with lighter cooking methods, is one reason obesity and heart problems tend to be lower in Southeast Asian cultures. Thai dishes often combine fresh herbs, bright citrus, and just the right amount of spice to create big flavor without heavy sauces.

Thais love putting chili on almost everything, it boosts appetite and adds depth to the dish. But don't worry, our version keeps the heat at a level you can control. Add more chili sauce for spice lovers, or keep it mild for a family-friendly option.

Table of Contents
Thai Chili Tofu Sheet Pan

Tofu Health Benefits

The star of this dish is extra firm tofu, a plant-based protein made from coagulated soy milk. Tofu is low in calories yet high in iron, protein, and calcium or magnesium (depending on production). Because it takes on the flavors of whatever you cook it with, it's perfect for this sweet, tangy, and slightly spicy Thai chili sauce. It's also naturally gluten-free and keto-friendly.

Meal Prep Tips

  • Press your tofu for at least 15 minutes before seasoning. Removing moisture helps it crisp up beautifully in the oven.
  • Chop your vegetables into similar sizes so they roast evenly.
  • For even more flavor, toss your tofu in the sauce for the last 5 minutes of baking.
Thai Chili Tofu Sheet Pan

Thai Chili Tofu Sheet Pan Meal Prep Ingredients

Crispy Tofu

  • 1 12-ounce package extra firm tofu
  • 3 tablespoons coconut aminos
  • 1 tablespoon sesame oil
  • 1 tablespoon arrowroot
  • ⅛ teaspoon sea salt

Sheet Pan

  • 2 cups broccoli, chopped
  • 1 ½ cups baby corn
  • 1 ½ cups pineapple, cubed
  • 1 large red bell pepper, sliced
  • ½ cup cashews
  • ½ cup Thai sweet chili sauce
  • 1 lime
  • ½ cup basil, for garnish
  • ¼ cup cilantro, optional
Thai Chili Tofu Sheet Pan

Instructions

  1. Preheat oven to 425°F. Press tofu to remove excess liquid, then cut into cubes. Toss with arrowroot, sesame oil, coconut aminos, and salt.
  2. Spread tofu on a sheet pan and bake for 20 minutes.
  3. While tofu bakes, combine broccoli, baby corn, pineapple, bell pepper, and cashews in a bowl. Toss with chili sauce and lime juice.
  4. Add vegetables to the sheet pan with the tofu, keeping them on separate sides. Bake another 10-12 minutes until veggies are tender.
  5. Garnish with basil and cilantro before serving.
Thai Chili Tofu Sheet Pan

How to Store

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

How to Reheat

Reheat in the oven at 350°F for 8-10 minutes, or in the microwave for 1-2 minutes.

Thai Chili Tofu Sheet Pan

Serving Suggestions

Serve with jasmine rice, brown rice, or cauliflower rice for a complete meal. For extra heat, serve with chili flakes or sriracha on the side.

Thai Chili Tofu Sheet Pan

Plan Your Week Like a Pro

If you love meals like this, you'll love having your whole week's menu planned out for you. The Workweek Lunch Meal Planner helps you skip the stress of deciding what to cook, with customizable, meal-prep-friendly recipes for every day.

Thai Chili Tofu Sheet Pan

Thai Chili Tofu Sheet Pan Meal Prep

This vegan sheet pan dinner packs tons of flavor, and conveniently cooks together on 1 sheet pan. Prepare the tofu first and bake until super crispy, and then return the pan to the oven with veggies and cashews. Serve this over brown rice, cauliflower rice, or enjoy on it's own.
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Main Dish
Cuisine: Thai
Keyword: Meal Prep, Tofu
Servings: 4 meals
Calories: 390.6kcal
Author: Nick Quintero

Ingredients

Crispy Tofu

  • 12 ounces extra firm tofu
  • 3 tbs Coconut Aminos
  • 1 tbs sesame oil
  • 1 tbs arrowroot flour
  • ¼ teaspoon Sea Salt

Sheet Pan

  • 2 cups Broccoli chopped
  • 1 ½ cups baby corn
  • 1 ½ cups pineapple cubed
  • 1 large bell pepper sliced
  • ½ cup cashews
  • ½ cup Thai Sweet Chili Sauce
  • 1 lime
  • ½ cup basil for garnish
  • ¼ cup cilantro for garnish (optional)

Instructions

  • Cut tofu into cubes, then place between paper towels, and press down using a tofu press or heavy cutting board. Allow the excess moisture to drain from the tofu for 10-20 minutes while preparing the rest of the ingredients.
  • Preheat oven to 425 degrees F.
  • Take pressed tofu cubes, and carefully place them in a bowl, and coat them with arrowroot, sesame oil, and sea salt. Drizzle on the coconut aminos.
  • Lay tofu out on a baking tray, and bake for 20 minutes. The tofu should be brown and crispy.
  • Add all the veggies and pineapple to a bowl, and drizzle with Thai chili sauce and lime juice. Stir to coat.
  • Move the tofu to one side of the baking sheet, and add the veggies and pineapple. Sprinkle the cashews over the top. Bake for another 10-12 minutes, until veggies are tender.

Video

Notes

Nutrition for 1 out of 4 servings:
13.7g Protein | 50.2g Carbs | 15g Fat | 5.4g Fiber

Nutrition

Serving: 1meal | Calories: 390.6kcal | Carbohydrates: 50.2g | Protein: 13.7g | Fat: 15g | Fiber: 5.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Vegan Thai Chili Tofu Sheet Pan Meal Prep blog

11 Meal Prep Recipes to Spring Clean Your Diet

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Table of Contents

Time to spring clean your diet! No, we aren't necessarily talking about a detox per se, but a reboot, maybe?

Many cultures around the world engage in some form of annual spring cleaning. It makes sense. After a long cold season of being indoors, we are looking for some renewal, a rebirth, a reawakening of sorts. Often, after the cleaning process is complete, a celebratory meal or a period of lighter, healthier meals will follow.

In honor of such a universal seasonal practice, we put together our 11 favorite Spring Cleaning meal prep recipes that will inspire newness and leave you with that proverbial spring in your step (We know, we know, bad pun!). Prep these meals to spring clean your diet, while you are working hard to spring clean your house!

Golden Lentil Soup

Golden lentil soup is aesthetically pleasing all around! This delicious soup invites a warm and bright atmosphere, and is one of our favorites.

(Carbs: 29g - Protein: 9g - Fat: 13g) 

Slow Cooker Lentil Soup

Slow-cooking lentil soup fills a home with the comforting aroma of fragrant spices. Put this soup on in the morning to enjoy after a long day of cleaning.

(Carbs: 49g - Protein: 15g - Fat: 2g) 

Avocado Egg Salad

Light tasting, but filling, this avocado egg salad provides important nutrients along with a great taste. Plus it's a colorful snack break!

(Carbs: 23g - Protein: 20g - Fat: 61g) 

Bacon and Strawberry Breakfast Salad

This might be the best salad you'll ever eat for breakfast. Or during spring cleaning. Crisp, peppery, nutrient-dense, deliciousness in every bite.

(Carbs: 23g - Protein: 20g - Fat: 61g) 

Watercress Spring Rolls

These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish. You'll be happy to spring clean your diet with these flavors!

(Carbs: 60g - Protein: 19g - Fat: 23g) 

Skillet Shrimp with Tomato and Avocado

Loaded with good fats and fiber, this quick skillet dish is flavorful and healthy with much-needed zest to brighten your day.

(Carbs: 7g - Protein: 25g - Fat: 9g) 

Sheet Pan Greek Chicken and Vegetables 

Tangy lemon and bright herbs like dill and fresh mint, antioxidant-rich, and packed with protein, this dish is great to spring clean your lunch, and for a winner-winner chicken dinner!

(Carbs: 31g - Protein: 33g - Fat: 21g) 

Mexican Zucchini Boats

Hollowed zucchini boats filled with a flavorful mixture of ground beef, beans and spices! Try this lighter take on Mexican food.

(Carbs: 22g - Protein: 38g - Fat: 20g)  

Asian Crunch Buddha Bowl

This crunchy Asian-inspired buddha bowl is full of protein from shredded chicken breast. The dressing is tart and nutty with sesame oil and creamy peanut butter.

(Carbs: 31g - Protein: 25g - Fat: 21g)  

Tuna Poke Bowl

A great cost-saving poke bowl, filled with flavor and protein! You won't need to order it anymore, since this is so quick and easy to make!

(Carbs: 7g - Protein: 27g - Fat: 7g)  

Garlic Coconut Butter Chicken Thighs with Zoodles

This dish is packed with flavor and comes together in less than 20 minutes in one pan (hello, fewer dishes!) Plus, it caters to low-carb, high protein, and no gluten dietary needs.

(Carbs: 14g - Protein: 22g - Fat: 35g)  

Shrimp Spring Roll Bowl

How are you celebrating spring with food, exercise, or cleaning? Or all of the above? Tell us in the comments!

13 Plant Based Keto Snack Ideas (Bookmark This)

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Let's be real-finding snacks that are both keto and plant-based can feel like a full-time job.

Plant Based Keto Snack Recipe Roundup 777x431

Most keto options are packed with cheese, meat, or eggs… and most plant-based snacks are loaded with carbs. But if you're trying to eat more plants while staying low-carb, you're in the right place.

Table of Contents

These 13 plant-based keto snack ideas are high in healthy fats, low in carbs, and full of flavor-without relying on animal products. Whether you're following a strict keto plan or just looking for cleaner snack options, these bites have you covered.

Meal planning for a plant based diet is hard enough, let alone finding snacks for the office, gym, or road trips that are tasty and satisfying. But believe it or not, there are more options out there than you'd think.

We've rounded up thirteen delicious plant based keto snacks that you can enjoy on-the-go. 

What Makes a Snack Keto and Plant-Based?

To hit both goals, a snack needs to be:

✅ Low in net carbs (usually under 5-6g per serving)
✅ Free of animal products (no dairy, meat, or eggs)
✅ High in fats from plant sources (like nuts, seeds, and oils)
✅ Balanced with fiber and protein to keep you full

13 Keto Plant Based Meal Prep Snack Ideas:

Keto Snowball Cookies

Keto Snowball Cookies

Keto Peanut Butter Cookies

Keto Peanut Butter Cookies

Cheesy Mexican Cauliflower Fritter Meal Prep

Cheesy Mexican Cauliflower Fritter Meal Prep

Keto Chocolate Snack Boxes

Keto Chocolate Snack Boxes

DIY Fruit & Protein Snack Boxes

DIY Fruit & Protein Snack Boxes

Keto Cracker Snack Boxes

Keto Cracker Snack Boxes

Low Carb Pecan Pie Bars

Low Carb Pecan Pie Bars

Keto Vanilla Chia Pudding

Keto Vanilla Chia Pudding

Protein Almond Butter Cups

Protein Almond Butter Cups

Keto Chocolate Almond Butter Bark 

Keto Chocolate Almond Butter Bark

Keto Cashew Cheesecake Bites 

Keto Cashew Cheesecake Bites

Watercress Spring Rolls

Watercress Spring Rolls

How to Store These Snacks

  • Fat bombs, dips, and guac: Keep in the fridge in airtight containers for up to 5 days.
  • Nuts and jerky: Store in the pantry or a cool drawer, sealed tight.
  • Veggies and dips: Pre-slice and keep in grab-and-go containers to make snack time easy.
  • Seaweed snacks and olives: Shelf-stable but refrigerate after opening, depending on brand.

FAQ: Plant-Based Keto Snacking Tips

Can you follow keto and be vegan or plant-based?

Yes, it just requires a little planning. Focus on fats from avocados, nuts, seeds, and oils, and get protein from tofu, tempeh, legumes (in moderation), and low-carb veggies.

What's the best on-the-go plant-based keto snack?

Roasted nuts, seaweed snacks, and vegan jerky are portable, shelf-stable, and mess-free.

How many carbs can you eat on plant-based keto?

Most keto diets aim for 20-50g net carbs per day. Keep fiber high and prioritize low-glycemic veggies and whole-food fat sources.

Make Plant-Based Keto Easier with a Plan

Snack ideas are great-but having a full plan makes staying consistent so much easier.

The Workweek Lunch meal planner gives you:

✅ Plant-based recipes
✅ Easy-to-follow weekly meal plans
✅ Automated grocery lists
✅ Tips to prep smarter, not harder

If you're ready to cut back on decision fatigue and feel good about what you're eating, this is the tool for you.

Keto Plant Based Snacks Meal Prep Pin
Keto Plant Based Snacks Meal Prep

DIY Fruit & Protein Snack Boxes (Under $4)

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DIY Fruit & Protein Snack Boxes
Table of Contents

Snack smarter without breaking the bank! These DIY Fruit & Protein Snack Boxes are easy to prep, budget-friendly, and totally customizable for work, school, or travel.

DIY Fruit & Protein Snack Boxes

Why Make Your Own Snack Boxes?

You've probably seen snack boxes in coffee shops, airports, and grocery stores. They're convenient, sure. But have you seen the price tags? $5.99 and up-we've even seen some at $12.99 at the airport. Gasp. We knew there had to be a better (and cheaper) way.

If you've been following us for a while, you know we're all about affordable meal prep. Just like our under $4 meal prep ideas, these snack boxes come together for a fraction of the price-without sacrificing quality.

Where to Shop

We picked up everything for these snack boxes at Target, including the containers. With more stores carrying fresh produce and budget-friendly staples, meal prepping has never been easier.

What Makes a Great Snack Box?

Each snack box should include:

  • Protein: cheese cubes, nuts, deli meat, hard-boiled eggs, or dairy-free cheese
  • Fruit or Veggies: berries, grapes, apple slices, carrots, cucumbers
  • Healthy Fats: nuts, seeds, avocado
  • Fiber: fresh produce and whole nuts keep you full longer

Pro Tip: Portion control is key. The GoodCook meal prep containers we used have ½ cup compartments, which help keep snacks in check and prevent them from becoming a full meal.

My $3.00 DIY Snack Box

Here's what I used:

  • 1 cup walnuts (raw, unsalted)
  • 2 oz. colby cheese (cubed)
  • 1 cup green grapes
  • 4 large strawberries (sliced)
  • ½ cup blackberries

This sweet-and-salty combo gives you a perfect balance of carbs, protein, fat, and fiber to keep you satisfied. And yes, it's kid-approved too!

Snack Box Swaps

Want to mix it up?

  • Fruit Ideas: kiwi, pineapple, apples, orange slices
  • Protein Ideas: turkey roll-ups, tofu bites, plant-based cheese, Greek yogurt
  • Nuts/Seeds: almonds, brazil nuts, macadamia, sunflower seeds
  • Extras: hummus, dark chocolate squares, rice crackers, veggie chips

On the Go? No Problem.

We pack these for:

  • Work or school: Perfect for a mid-morning boost or afternoon snack
  • Travel: TSA-friendly (skip liquids!) and great for road trips or long flights
  • Breakfast on-the-go: Add a boiled egg or mini muffin for a complete morning meal
DIY Fruit & Protein Snack Boxes

We went with fresh summer berries, crunchy walnuts, and cheese (we LOVE that salty and sweet combo), but you could use any seasonal fruit, nuts (macadamias and brazil nuts are two other favorites) and any kind of cheese. If you are vegan, feel free to swap in a dairy-free cheese. 

DIY Fruit & Protein Snack Boxes

If you want a little less fat in your snack and some extra protein, add in 2 hard boiled eggs in place of the walnuts. 

DIY Fruit & Protein Snack Boxes

Final Thoughts

Snack boxes don't need to cost $6-$12. With a little planning, you can have nutritious, satisfying options ready to grab all week. Whether you're trying to avoid vending machines, keep your kids full at school, or power through a long workday, these DIY snack boxes have you covered.

Want more budget-friendly snack ideas? Check out our full collection of meal prep snacks.

Special Offer for Teachers

If you're a teacher juggling lesson plans, classroom prep, and trying to eat well on a busy schedule, we've got you. Our Meal Plans for Teachers are designed specifically to help you eat healthy, save time, and reduce stress-both in and out of the classroom.

DIY Fruit & Protein Snack
DIY Fruit & Protein Snack Boxes

DIY Fruit & Protein Snack Boxes

Budget friendly, DIY Snack Boxes are so easy to put together and perfect for work, school, or afternoon snack! The flavor combinations are endless too! 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 4 snack boxes
Calories: 284kcal
Author: Nick Quintero

Ingredients

  • 1 cup walnuts
  • 2 ounces colby jack cheese cut into cubes
  • 1 cup green grapes
  • 4 large strawberries sliced
  • ½ cup blackberries

Instructions

  • Mix cheese and walnuts together.
  • Mix fruit together.
  • Divide each combination into 4 equal portions.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 boxes:
9g Protein | 11.5g Carbs | 24.7g Fat | 3.5g Fiber | 284 Calories

Nutrition

Serving: 1snack box | Calories: 284kcal | Carbohydrates: 11.5g | Protein: 9g | Fat: 24.7g | Fiber: 3.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

How to Make Kabobs - 8 Kabob Combos for Your Summer Meal Prep

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Kabob Combos will keep you and your grill busy this summer-or whenever you grill. Read on for more inspiration!

Keto Pesto Beef Kabob Meal Prep
Table of Contents

When it's time to grill, you want to be ready for it. There are endless combos of kabobs and we've pulled together a few of our favorites.

We love them for the grill because they are quick to make, high in protein, easily customizable, and perfect for meal prep. Combine your favorite proteins with veggies, a starch, fruit, or anything else you have on hand for a satisfying and nutritious meal prep. 

We like to experiment with kabob combos and instead of using steak, swap out for proteins such as chicken, pork, or shrimp. Salmon, swordfish, and/or mahi mahi, or any other firm fish grill up well, too.

Kabobs (or kebabs, kebobs-there are so many ways to spell it) happen to be a fine way to use a lot of your favorite seasonal veggies, too, such as zucchini, yellow squash, and peppers. 

Tips for Kabobs

  • Cut the pieces of meat, fruit and/or veggies into similar sizes so they cook evenly and at the same rate.
  • Keep in mind that proteins like shrimp will cook faster than chicken or shrimp.
  • Firm veggies work best on the grill, but things like potatoes will take longer than almost any protein you can think of. It can be helpful to boil them a little bit ahead of time or, as in the case with one of the recipes below, microwave them first.
  • Marinating meat ahead of time can add a ton of flavor. A simple combination of oil, herbs, salt, and pepper work well. Consider barbecue sauce, soy sauce, or mustard, too. 

Now, every kabob combo will cook differently, but when it comes to grilling a beef kabob, here is a great cooking guide:

  1. Place the kabobs on the hot grill directly over the flame or coals.
  2. Keep the lid open since we are cooking on direct heat.
  3. Grill for 10 to 12 minutes. Then, rotate the kabobs 90 degrees every 4 minutes until the meat is cooked to your desired level of doneness.

Kofta Kebab Meal Prep (Keto, Paleo, Whole30)

These kofta kebabs are made with ground beef and seasoned with an assortment of spices. Serve alongside tzatziki or hummus.

Kofta Kebab Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep (Vegetarian)

Perfect for summer, this meal is delicious when you serve it like a pasta salad: chilled for those scorching hot summer days. (We also like it warm, too.)

Grilled Halloumi & Summer Squash Kabob Meal Prep

Pesto Beef Kabob Meal Prep (Keto, Paleo, Whole30)

These beef kabobs are dressed with an easy pesto sauce. This keto-friendly main dish can be made on the grill or indoors on a grill pan. Not a fan of pesto? Try it with chimichurri; it will taste great, too. 

Keto Pesto Beef Kabob Meal Prep

Sizzling Sirloin Kabobs on a Bed of Orzo

sirloin-and-peppers kabob

Beef Top Sirloin and Potato Kabobs

It's like steak and potatoes but in kabob form! Use the microwave and the grill to expedite the cooking process for these tasty beef and potato kabobs.

sirloin-potato-zucchini kabob

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Ready in 20 minutes and easy to make, this Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs is a healthy, protein-packed recipe that is also full of veggies!

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs
Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Classic Beef, Mushroom, and Onion Kabob

Cubes of seasoned, tender steak grilled with mushrooms, peppers, and onions on a skewer. A recipe that's perfect for an appetizer, snack, or dinner. It feels like the heartiest of steak dinners, except on skewers.

Beef-mushroom-onion kabob

Citrus-Marinated Beef Top Sirloin and Fruit Kebabs

This recipe combines fresh fruit and steak in a colorful, easy-to-eat kabob. This "Beef: It's What's For Dinner" recipe is certified by the American Heart Association®. We bet you'll love the combo of beef and fruit. Don't knock it till you've tried it! 

sirloin-and-fruit kabob
Easy-Kabob-Combos-for-SUmmer

Peach Summer Rolls with Tahini Dipping Sauce

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Summer is here-and that means it's time for cool, refreshing meals that don't weigh you down. These Peach Summer Rolls with Tahini Dipping Sauce are fresh, colorful, and loaded with flavor. If you're looking for a fun, packable, plant-based meal prep recipe, this one's got you covered.

They're perfect for lighter lunches, poolside snacks, or an easy weeknight dinner-and the creamy tahini dipping sauce pulls it all together.

These peach summer rolls are an excellent substitute for a salad! They work especially well as a meal prep option because they are so compact! In fact, when we made them, we could fit five rolls, plus a small ramekin of sauce into our one compartment meal prep container. Now that's some smart meal prep!

Table of Contents

Why You'll Love This Recipe

This remix of the traditional spring roll combines the sweet juiciness of peaches with crisp veggies, herbs, and a nutty tahini-based sauce. They're:

  • No-cook and quick to make (ready in under 30 minutes!)
  • Plant-based and keto-friendly
  • Light but satisfying
  • Compact and portable-ideal for meal prep

Think of them as a salad… but better wrapped and way more exciting.

Vegetarian Peach Summer Rolls with Tahini Dipping Sauce

Peach Summer Rolls With Tahini Dipping Sauce

Spring rolls get a summery twist by adding sweet sliced peaches. Don't skip the tahini dipping sauce -- that is what pulls all the flavors together.

The rice paper wrappers may begin to dry out after 3-4 days, but all they need is a light mist of water to soften and taste fresh again. If you'd like to add extra protein, shredded chicken, cooked shrimp, or garbanzo beans are all great additions.

Peach Summer Rolls With Tahini Dipping Sauce

Individually wrapped in rice paper, each serving of peach summer rolls has 11g of fat, 5g of protein, and only 228 calories. That means they're keto-friendly, and because they contain no animal products, they're vegan-friendly too!

We think these peach summer rolls would be great as a lighter-fare lunch option, but if you want extra protein, shrimp, chicken, or garbanzo beans make excellent additions.

Usually when we hear "leafy greens," we think spinach or kale. But these peach summer rolls contain mint and basil as their leafy greens!

Don't think they're any less healthy though-Basil, in particular, has antioxidant and anti-inflammatory properties, and has even been said to fight cancer!

Speaking of mint, consider making these  Mint Chocolate Energy Bites for dessert! If you love Thin Mint Girl Scout cookies, then this is the keto dessert for you!

Peach Summer Rolls With Tahini Dipping Sauce

Peach Summer Rolls Ingredients

Summer Rolls:
12 rice paper wrappers
1 large peach, sliced
1 cucumber, cut in matchsticks
2 cups purple cabbage, shredded
1 cup basil
½ cup fresh mint

Tahini Dipping Sauce:
¼ cup tahini
¼ cup coconut milk, canned
3 tablespoons lime juice
2 tablespoons coconut aminos
½ tablespoon honey
¼ teaspoon sea salt
Sriracha chili sauce, to taste

Peach Summer Rolls With Tahini Dipping Sauce

How to Store

Wrap each roll in parchment or plastic wrap to keep them from sticking, and place in an airtight container. Store in the fridge for up to 3-4 days.

The rice paper may dry slightly-just mist lightly with water before eating to refresh the texture.

Store the tahini dipping sauce separately in a small container. It will keep for up to 5 days refrigerated.

How to Reheat

No reheating needed! These are best served cold or at room temperature.

Ingredient Spotlight: Tahini

Tahini is a paste made from ground sesame seeds (fun fact: the word "tahini" comes from the Arabic tahana, meaning "to grind"). It's not just creamy-it's incredibly nutrient-dense.

Benefits of sesame seeds include:

  • Omega-3 and omega-6 fatty acids
  • Manganese, calcium, and amino acids
  • Appetite-regulating MCTs (from the coconut milk!)

Want more tahini-inspired flavor?

Check out our meal prep recipe for Peanut Butter Protein Squares or even our recipe for  Sesame Salmon with Bok Choy and Mushrooms!

Peach Summer Rolls With Tahini Dipping Sauce

FAQ: Peach Summer Rolls

Can I meal prep these ahead of time?

Yes! These rolls hold up well in the fridge for 3-4 days. Store them tightly wrapped to keep them fresh.

What's a good protein to add?

Cooked shrimp, shredded rotisserie chicken, or canned chickpeas are easy, tasty options that won't mess with the flavor balance.

What leafy greens are in this recipe?

Instead of spinach or kale, these rolls use mint and basil-both of which offer antioxidant and anti-inflammatory benefits. Basil has even been studied for its cancer-fighting properties.

Are these good for weight loss?

Yes! These rolls are nutrient-dense, low in calories, and full of fiber. They're a great volume-eating option for those managing calorie intake.

Peach Summer Rolls With Tahini Dipping Sauce blog

Ditch Boring Salads-Roll with This

These peach summer rolls are a delicious way to shake up your plant-based meal prep routine. And with a dreamy dipping sauce that's creamy and keto-approved, it's a combo you'll want to make again and again.

Want More Meals Like This-Without the Guesswork?

Meal prep doesn't have to be stressful. If you're tired of figuring out what to eat, let us help.

👉 The Workweek Lunch Meal Planner gives you:

✅ Weekly done-for-you meal plans
✅ Grocery lists + prep tips
✅ A system to stay consistent with healthy eating

Peach Summer Rolls With Tahini Dipping Sauce

Peach Summer Rolls with Tahini Dipping Sauce

Spring rolls get a summery twist by adding sweet sliced peaches. Don't skip the tahini dipping sauce -- that is what pulls all the flavors together.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 25 minutes
Total Time: 25 minutes
Course: Lunch
Cuisine: Asian
Keyword: Meal Prep
Servings: 4 meals
Calories: 226kcal
Author: Nick Quintero

Ingredients

Summer Rolls

  • 12 rice wrappers
  • 1 large peach sliced
  • 1 Cucumber cut into match sticks
  • 2 cups Purple Cabbage shredded
  • 1 cup basil
  • ½ cup fresh mint

Tahini Dipping Sauce

  • ¼ cup tahini
  • ¼ cup coconut milk Canned, full fat
  • 3 tbs lime juice
  • 2 tbs Coconut Aminos
  • ½ tbs Honey
  • Sea Salt to taste
  • sriracha chili sauce optional

Instructions

  • Prepare the dipping sauce by adding all the ingredients to a blender, and processing until smooth. This can be done by hand but is easier in a blender.
  • Set up a station with bowls of each ingredient. You will also need a cutting board, and a pie plate filled with warm water to soften the rice paper.
  • Start by dipping a sheet of rice paper in water, making sure both sides are wet. Do not allow the rice paper to fully soften in the water. It will continue to soften once you've set it on the cutting board.
  • Start filling your roll by adding the basil and mint leaves, and then adding cucumbers, shredded cabbage, and peaches.
  • Fold the top and bottom of the rice paper to the center, and then roll the paper from left to right, tightly packing the rolls.
  • Repeat with the rest of the rice paper wrappers.
  • Serve with dipping sauce.

Notes

Nutrition for 1 out of 4 servings:
5g Protein | 30g Carbs | 11g Fat | 4g Fiber | 228 Calories

Nutrition

Serving: 1meal | Calories: 226kcal | Carbohydrates: 30g | Protein: 5g | Fat: 11g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

How to Make Carrot Cake Pancakes

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Are you looking for a quick, nutritious breakfast for those crazy mornings? Well, you're in luck! We have a delectably healthy meal prep pancake recipe. Our easy Carrot Cake Pancakes recipe is the nutritious morning pick up your body needs and that you will enjoy. 

Carrot Cake Pancake Meal Prep
Table of Contents

Carrots have so many health benefits. They're packed with antioxidants and vitamins that support you throughout the day. The nutrients provided metabolize into Vitamin A. Vitamin A supports vision, immunity, and reproduction. It also supports vital organs like the lungs, heart, and kidneys. All of these health benefits make carrots the perfect food for those busy mornings. 

We're excited to share this meal prep recipe with you! Carrot cake is is a dessert that is usually enjoyed around Thanksgiving. We assume that's the case because of the aromatic spices and sweetness that pair with the holiday. But with our Carrot Cake Pancakes recipe, you can enjoy dessert for breakfast guilt-free! So let's get right into the recipe, shall we?

How long will these last for?

Cooked pancakes last for up to 4 days. The best way to store your Carrot Cake Pancakes is to put them in an airtight container and store them in the refrigerator. 

Can Carrot Cake Pancakes be frozen?

They sure can! This meal prep pancake recipe yields 8 servings, so you may want to freeze the rest. Carrot Cake Pancakes will last for 2-3 months in the freezer. The most efficient way to store pancakes in the freezer is to use plastic gallon freezer bags. Here are some high-quality reusable freezer bags on Amazon. 

Carrot Cake Pancake Meal Prep

Carrot Cake Pancake Meal Prep Ingredients:

2 ½ cups whole wheat flour
• 1 Tablespoon baking powder
• 1 teaspoon fine sea salt
• 1 Tablespoon ground cinnamon
• ½ teaspoon ground nutmeg
• 2 cups soy milk or almond milk
• 1 Tablespoon apple cider vinegar
• ¼ cup ground flaxseed meal
• ½ cup water
• 1 Tablespoon pure vanilla extract
• 1 ½ Tablespoons molasses
• 5 Tablespoons dark maple syrup
• ¼ cup vegetable oil
• 2 cups finely grated carrots
• ¾ cup raisins

Carrot Cake Pancake Meal Prep

How do you make Carrot Cake Pancakes?

Carrot Cake Pancakes are simple to make and only take 35 minutes. Just like any other pancake recipe, whisk all of the ingredients into a bowl to make the batter. Then measure out ⅓ cup scoops and dabble them onto the heated griddle. Repeat this process until you've used all your pancake batter. When Carrot Cake Pancakes are ready, serve them with fruit and nuts or seeds. 

FYI, it's best to use a flat griddle for easy pancake flipping. We found this flat non-stick griddle for you. 

How to portion Carrot Cake Pancakes?

Place two Carrot Cake Pancakes in a meal prep container with fruit, nuts, and syrup. Be sure to separate fruit, nuts, and syrup in mini cups until you're ready to enjoy. You can use a one-compartment or two-compartment container for meal prep purposes. 

Carrot Cake Pancake Meal Prep

More Pancake Meal Prep recipes:

Crazy for our Carrot Cake Pancakes? Then we're sure you'll love these meal prep pancakes too! We also threw in a waffle and French toast recipe. Note that some recipes are not vegan but you can make adjustments if needed. Happy breakfast-ing! 

Carrot Cake Pancake Meal Prep

Other tips for making Carrot Cake Pancakes:

Ready to get started on your new meal prep recipe? Here are a few tips to ensure Carrot Cake Pancake success: 

  • Common sense - cook pancakes thoroughly. We say this because pancakes need to be thoroughly cooked before freezing. Cooking them all the way ensures the best reheating results. 
  • You can reheat frozen Carrot Cake Pancakes in the microwave, oven, or toaster. You can thaw them beforehand but don't have to. They're still tasty any way you choose to reheat them. 
  • Pancakes are awesome, but the star of the show is the syrup! We found some of the best maple syrups for you to use. Try Anderson Pure Maple Syrup and Whole Foods Market Organic Maple Syrup.
  • Buy the freshest carrots that you can. When you do, store them in a plastic bag and store them in the back of the fridge, which is the coldest. Rinse before using. 
  • Add a bit of candied or powdered ginger on top of Carrot Cake Pancakes to enhance the carrot flavor. 
  • Make sure your carrots are finely grated. 
  • Soak raisins in warm rum and toast nuts in a dry skillet for richer flavoring. 
Carrot Cake Pancake Meal Prep
Carrot Cake Pancake Meal Prep

Carrot Cake Pancake Meal Prep

You can enjoy "cake" for breakfast with these vegan carrot cake pancakes. These plantbased pancakes are loaded with grated carrots and raisins. Feel free to add your favorite nuts and seeds.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 8 meals
Calories: 326kcal
Author: Nick Quintero

Ingredients

  • 2.5 cups whole wheat flour
  • 1 tbs baking powder
  • 1 teaspoon Sea Salt
  • 1 tbs ground cinnamon
  • ½ teaspoon nutmeg
  • 2 cups almond milk
  • 1 teaspoon Apple Cider Vinegar
  • ¼ cup ground flax seed
  • ½ cup Water
  • 1 tbs Vanilla extract
  • 1.5 tbs molasses
  • 5 tbs dark maple syrup
  • ¼ cup Coconut Oil
  • 2 cups grated carrots
  • ¾ cup raisins

Instructions

  • In a large bowl, whisk together flour, baking powder, salt, cinnamon, and nutmeg. In another bowl, whisk together soy milk, vinegar, flaxseed, water, vanilla, molasses, maple syrup, and oil. Add wet ingredients to dry ingredients. Stir until well combined. Fold in grated carrots and raisins until well distributed. Allow batter to rest for 10 minutes while you prepare skillet or griddle.
  • Heat a lightly oiled skillet or griddle over medium high heat. Scoop ⅓ cup of batter onto hot skillet. Cook until the surface of pancake bubbles, about 2-3 minutes. Use a spatula to carefully flip pancake. Cook on the other side for another 2-3 minutes, until both sides of pancake are golden brown. Transfer to wire rack set over baking sheet.
  • Repeat process with remaining batter. Continue to oil skillet between pancake batches. You many need to adjust cooking heat as skillet warms up.
  • Serve pancakes warm with maple syrup, toasted walnuts, and raisins. Store any leftovers in the fridge and reheat before serving.
  • *Freeze extra pancakes for next weeks meal prep!

Notes

Nutrition for 1 out of 8 servings:
7g Protein | 57g Carbs | 10g Fat | 8g Fiber | 326 Calories

Nutrition

Serving: 2pancakes | Calories: 326kcal | Carbohydrates: 57g | Protein: 7g | Fat: 10g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
(Vegan) Carrot Cake Pancake Meal Prep blog

15 Best Summer Sandwiches

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The best summer sandwiches are delicious, portable, and don't get too soggy! Here are 15 of our favorite ones!

Chicken-Salad-Sandwich-SpendWithPennies

This summer be ready for lunches by the pool, on the beach, in the park, at the theme park, or outside on your lunch break. There's nothing like a delicious sandwich on a hot day. Sandwiches are quick and easy to make and can be as healthy or as filling as your heart desires.

We have put together a perfect list of the 15 best summer sandwiches for you and your loved ones to enjoy!

Table of Contents

No-Reheat Crunchy Thai Chicken Wraps

This easy crunchy and satisfying wrap recipe features shredded OR chopped chicken, an easy curry sauce, coleslaw mix (which will save you a ton of time on chopping), carrots, and tortillas of your choice.

Summertime Tomato Sandwich

This summertime tomato sandwich is packed full of fresh summer tomatoes, creamy mayonnaise, fresh cracked pepper, and a sprinkling of kosher salt. 

Ultimate BLT

This incredibly savory sandwich is worth every bit of effort. This may be one of the best Bacon Lettuce Tomato sandwiches around.

Thai-Inspired Chicken Lettuce Wraps

This Thai-Inspired chicken lettuce wrap is paired with a super refreshing mango and mint salsa to offset the slight heat in the filling. Ready in minutes!

Cucumber Sandwich

The perfect summer sandwich strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty whole-wheat bread holds everything together.

Ultimate Avocado Sandwich

Things have come a long way since childhood sandwiches, and this avocado sandwich recipe is both a revolution and an evolution in terms of ingredients and nutritional value.

Loaded Cucumber & Avocado Sandwich

Cucumber and avocado are a match made in heaven and so good in sandwich form. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

Chicken Caprese Sandwich

Imagine the flavors of a Caprese salad with an added boost of protein from grilled chicken, in a summer sandwich. Using store-bought grilled chicken makes assembly quick and easy.

Roasted Red Pepper Hummus, Avocado, & Feta Sandwich

This vegetarian sandwich has all crowd-favorite flavors: roasted red peppers, hummus, avocado, and feta cheese! It's easy to make and great for a quick lunch or dinner with a side salad.

Greek Pita Sandwich

These Greek pita sandwiches are stuffed with spinach, olives, cucumbers, tomatoes, feta, and with a garlicky lemon vinaigrette. This summer sandwich recipe is vegetarian, easy to put together, and even easier to make vegan.

Chicken Waldorf Sandwich

Switch things up! Put a chicken Waldorf salad between two pieces of raisin bread for your new favorite summer sandwich.

Curry Chicken Salad Sandwich

Use leftover or a store-bought rotisserie chicken for this chicken salad sandwich, which is great in pita or wrapped up in Bibb lettuce. We like a little extra curry powder to spice it up but use as much or as little curry powder as you like.

Mahi Mahi Banh Mi Vietnamese Sandwich

Drawing inspiration from Vietnamese banh mi, these sandwiches pile red curry mahi mahi salad on a baguette, along with scallions, carrots, and cucumber, and more.

Tuna Everything Bagel Sandwich

Some may call this the best tuna sandwich around: Flavorful, filling, creamy, and made tastier with herbs, piled up on an everything bagel.

Turkey Club Sandwich

A classic turkey club sandwich made healthy, piled high with turkey breast, bacon, lettuce, and tomato on whole grain bread. It's the perfect easy lunch.

Avocado and Chicken Summer Rolls | (No-Cook + Meal Prep Friendly)

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These Avocado & Chicken Summer Rolls might look like something you'd order from your favorite Asian restaurant… but you can totally make them at home. And when you do? You'll have a no-cook, veggie-packed meal prepped and ready in your fridge. Let's call that a win.

Avocado & Chicken Summer Rolls
Table of Contents

Perfect for warm weather, these rolls are light, satisfying, and loaded with nutrition-thanks to heart-healthy avocado and protein-rich chicken. Plus, they're super versatile, so you can switch up the protein, veggies, or dipping sauce depending on your mood (or what's in your fridge).

Why You'll Love These Summer Rolls

  • Fresh, flavorful, and beautiful to look at!
  • No cooking required if you use rotisserie chicken
  • Naturally gluten-free, paleo-friendly, and customizable
  • Full of healthy fats, protein, and fiber
  • Great for grab-and-go lunches or lighter dinners

Storage Tips

These rolls keep well for up to 2 days in the fridge in a sealed container. For best results:

  • If the wrappers start to harden, mist with water before eating
  • Wrap them individually to prevent sticking
  • Add a paper towel in the container to absorb moisture

READ MORE: The Internet's Best Avocado Recipes

Rotisserie Chicken for the Win

Let your grocery store do the heavy lifting-rotisserie chicken is juicy, flavorful, and already cooked. If you prefer a lighter option, poached chicken works just as well. Just boil until cooked through and shred. Bonus tip: If you do use rotisserie, save the bones and make a batch of homemade stock for future meal prep wins.

Avocado & Chicken Summer Rolls

Avocado & Chicken Summer Rolls Ingredients:

  • 12, 6-inch rice paper wrappers
  • 2 cups shredded chicken (1 rotisserie chicken)
  • 2 large carrots, thinly sliced 
  • 1 cucumber, thinly sliced
  • 12 Boston Lettuce Leaves or 2 cups Microgreens Mix
  • 2 Avocados, thinly sliced
  • 1 lime, juiced
  • Salt & Black Pepper
Avocado & Chicken Summer Rolls

The Amazing Avocado

Avocados are meal prep gold. They're technically a fruit, but unlike sugary fruits, they're loaded with healthy fats, fiber, and potassium (more than bananas!). If you're worried about browning, try a squeeze of lime juice-or store the slices submerged in water until ready to assemble.

FAQ: Avocado & Chicken Summer Rolls

Are summer rolls healthy?

Absolutely. These are packed with lean protein, veggies, and healthy fats-and they're naturally low in processed ingredients. They're a great swap for higher-fat options like fried egg rolls.

Can I meal prep these ahead of time?

Yes, but enjoy them within 48 hours for best texture. After that, the rice paper may soften too much from condensation.

What dipping sauce should I use?

We love a classic peanut or hoisin sauce, but ranch or a zesty vinaigrette works great too. Choose whatever fits your dietary needs or flavor preferences.

Can I swap out the chicken?

Totally! Try cooked shrimp, tofu, or even tempeh for a plant-based option.

Avocado & Chicken Summer Rolls

Want to Simplify Your Meal Prep Routine?

If you're tired of guessing what to make, what to buy, or how to get ahead on healthy eating-we've got you.

The Workweek Lunch Meal Planner helps you:

✅ Plan balanced meals without stress
✅ Get weekly recipes + shopping lists
✅ Save time, money, and decision fatigue

Meal prep doesn't have to be complicated. Start with recipes like this-and build a system that works.

Avocado & Chicken Summer Rolls
Avocado & Chicken Summer Rolls

Avocado Chicken Summer Rolls

These avocado & chicken summer rolls are easy, light, yet still full of flavor. Serve them with dipping sauce for a gluten-free and paleo meal.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Total Time: 15 minutes
Course: dinner, Lunch, Main Dish, Snack
Cuisine: American, Asian
Diet: Gluten Free
Keyword: Chicken, gluten free, low calorie, low carb, paleo
Servings: 4 servings
Calories: 430kcal
Author: Nick Quintero

Ingredients

  • 12 6-inch rice paper wrappers
  • 2 cups shredded chicken 1 rotisserie chicken
  • 2 large carrots thinly sliced
  • 1 medium cucumber thinly sliced
  • 12 leaves Boston Lettuce or 2 cups microgreens mix
  • 2 medium avocados thinly sliced
  • 1 medium lime juiced
  • Salt & black pepper to taste

Instructions

  • Dip a sheet of rice paper into a bowl of lukewarm water for 5-10 seconds, until soft enough to bend. Then lay it flat on a damp towel on a firm surface.
  • In a small bowl, add the juice of 1 lime to the sliced avocado. Set aside.
  • Spread the Boston lettuce or microgreens mix on the bottom third of rice paper, followed by the thinly sliced carrots, thinly sliced cucumbers, rotisserie chicken slices, and sliced avocado. Season with salt and black pepper, to taste.
  • Fold up the bottom edge to cover the ingredients. Then, fold in the outside edges and tightly roll until sealed.
  • Place the finished roll on a plate lined with a damp paper towel. Continue steps 1-3 until all remaining ingredients are used. Take care to leave space between the finished summer rolls next to each other so they don't stick together.
  • Cut each roll in half, then place four half rolls in each container (makes up to 6 containers). Serve with either a peanut dipping sauce, Greek vinaigrette, ranch dressing, or hoisin dipping sauce.

Video

Notes

*macros do not include optional dipping sauces. 
*Calories can be reduced by using shredded boiled chicken in place of rotisserie chicken and 1 avocado instead of two. 

Nutrition

Serving: 3rolls | Calories: 430kcal | Carbohydrates: 39g | Protein: 18g | Fat: 22g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Avocado & Chicken Summer Rolls

7 Days of Whole30 Lunch Recipes (No More Midday Struggles)

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Lunch on Whole30 can be tough-especially when you're not at home.

Now that breakfast is covered, it's time to tackle the most on-the-go meal of the day. Whether you're headed to work, school, or just trying to avoid takeout, Whole30 lunches require a little extra planning… but they don't have to be complicated.

I've pulled together 7 of my favorite Whole30 lunch recipes that are easy to prep, full of flavor, and totally compliant with the program. No grains, no dairy, no stress.

Table of Contents

Why Whole30 Lunch Can Be Tricky

Let's be honest-eating out on Whole30 is hard. Between hidden sugars, sneaky sauces, and non-compliant oils, it's way easier (and cheaper) to bring your own lunch.

That's why I try to meal prep lunch for the week ahead of time. With a few go-to recipes on hand, staying consistent becomes so much easier.

Whole30 Dinner Recipes

One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks

One Dish Sicy BBQ Chicken Drumsticks & Spaghetti Squash-, One Dish Spicy BBQ Chicken Drumsticks & Spaghetti Squash

One Pan Baked Cod & Veggies

Carrot Meatballs With Mint Cauliflower Rice

Carrot Meatballs With Mint Cauliflower Rice

Bacon, Chicken & Tomato Stuffed Avocado

Chicken Stuffed Avocado recipe

Related Article: 30 Inspiring Whole30 Meal Prep Ideas

Egg Roll In A Bowl

One Pan Salmon & Asparagus

Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

Pro Tips for Easier Whole30 Lunches

  • Prep ahead on Sundays so your weekday mornings are grab-and-go
  • Use meal prep containers with dividers to keep everything fresh
  • Always keep a backup: a can of tuna, a hard-boiled egg, or compliant jerky in your bag just in case

In Summary

Whole30 lunch doesn't have to mean boring or bland. With just a little planning, you can enjoy satisfying meals that keep you energized until dinner-without relying on takeout or convenience food.

These 7 recipes are my go-to when I want something easy, flavorful, and 100% compliant.

 

whole30 lunch recipes

Easy Summer Breakfast Salad Meal Prep

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I believe breakfast isn't just the most important meal of the day-it's your body's first chance to get fueled up for success.

Think of your body like a Lamborghini. If you want high performance, you need high-octane fuel. That's where this Summer Breakfast Salad comes in-light, fresh, satisfying, and full of nutrient-dense ingredients that support your energy, focus, and overall wellness.

This isn't your typical American breakfast. We're talking mixed greens, berries, sunflower seeds, walnuts, eggs, and creamy avocado dressing-a simple recipe that smashes the syrup-and-bacon status quo.

Summer Breakfast Salad with Avocado Dressing-3
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Why You'll Love This Breakfast Salad

  • Ready in 20 minutes total
  • Packed with fiber, protein, and healthy fats
  • Naturally gluten-free and low in sugar
  • Refreshing and energizing-perfect for warm weather
  • Meal prep-friendly and portable

If you're looking to shake up your routine and start your day feeling good, this is your move.

Summer Breakfast Salad Meal Prep

Ingredients

For the Salad:

  • 4 eggs
  • 2 large handfuls mixed greens
  • ¼ cup sunflower seeds
  • ¼ cup walnuts
  • 1 cup fresh berries (blueberries, raspberries, or strawberries work great)

For the Avocado Dressing:

  • 1 large avocado
  • 2 garlic cloves, peeled
  • ½ tablespoon fresh lime or lemon juice
  • 1.5 tablespoon olive oil or avocado oil
  • Himalayan sea salt, to taste
  • Black pepper, to taste

New to meal prep? We've got you covered-check out our Ultimate Guide to Meal Prep Containers to find the best containers for your lifestyle and goals.

Summer Breakfast Salad Meal Prep

Nutrition Highlights

This salad fuels your morning with:

  • Protein from eggs and seeds
  • Heart-healthy fats from avocado and walnuts
  • Fiber and antioxidants from greens and berries
  • Energy-boosting nutrients like potassium, vitamin E, and folic acid

Avocados

  • Rich in monounsaturated fats and oleic acid
  • Help lower LDL and raise HDL cholesterol
  • More potassium than a banana
  • Packed with fiber and antioxidants for eye health

Sunflower Seeds

  • Linked to improved cholesterol levels and heart health
  • Loaded with B vitamins, vitamin E, and healthy fats
  • Support energy, brain function, and even reduce anxiety
Summer Breakfast Salad Meal Prep

How to Store

This salad holds up great in the fridge for up to 3 days. For best results:

  • Use airtight containers to keep greens crisp
  • Store dressing separately to prevent soggy greens
  • Keep hard-boiled eggs uncut until serving (optional)

How to Reheat

You don't need to! This meal is meant to be enjoyed cold or at room temperature-perfect for on-the-go mornings or outdoor breakfasts.

Summer Breakfast Salad Meal Prep

FAQ: Summer Breakfast Salad Meal Prep

Is salad really a good breakfast?

Yes! Salads give you fiber, protein, and healthy fats without the blood sugar spike from refined carbs. Plus, starting your day with greens supports digestion and energy.

Can I make this vegan?

Absolutely-just skip the eggs or swap them for tofu or plant-based egg alternatives.

What berries work best?

We like blueberries for their antioxidant punch and no slicing required, but strawberries, blackberries, or raspberries all work well.

Can I use store-bought dressing?

You can, but watch for added sugars and oils. The homemade avocado dressing is cleaner, tastier, and keto-friendly.

Start Your Day Strong with Smarter Meal Prep

If you're ready to stop guessing what's for breakfast and start feeling energized, the Workweek Lunch Meal Planner is here to help.

✅ Weekly breakfast, lunch, and dinner meal plans
✅ Done-for-you grocery lists
✅ Recipes tailored to your needs-vegan, gluten-free, dairy-free
✅ Built to help you stay consistent, healthy, and full of energy

Because your mornings deserve more than just a granola bar.

Summer Breakfast Salad Meal Prep

Summer Breakfast Salad Meal Prep

Easy and flavorful breakfast salad packed with mixed greens, berries, nuts, seeds, hard-boiled eggs, and a creamy avocado dressing. Perfect for mixing up your breakfast routine.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 meals
Calories: 579kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 2 cups mixed greens
  • ¼ cup walnuts
  • ¼ cup sunflower seeds
  • 1 cup fresh berries

Avocado Dressing

  • 1 large Avocado
  • 2 cloves garlic
  • ½ tbs fresh lime juice
  • 1.5 tbs Extra-virgin olive oil
  • salt & pepper to taste

Instructions

  • Boil eggs by placing in boiling water for 8-10 minutes. Allow to cool slightly, then peel and slice in half.
  • While the eggs are cooking, prepare your avocado dressing by adding all ingredients to a high-speed blender and processing until smooth and creamy. It should be a little thick.
  • Fill two containers with greens and top with fresh berries, nuts and seeds, and hardboiled eggs. Store dressing on the side.
  • Leftovers keep in the fridge for 5 days.

Video

Notes

Nutrition for 1 out of 2 servings:
22.3g Protein | 25.5g Carbs | 45.7g Fat | 9g Fiber | 579 Calories
 

Nutrition

Serving: 1meal | Calories: 579kcal | Carbohydrates: 25.5g | Protein: 22.3g | Fat: 45.7g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Grilled Halloumi & Summer Squash Kabob Meal Prep

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Nothing says summer like fresh veggies, skewers on the grill, and bold Mediterranean flavors. These Grilled Halloumi & Summer Squash Kabobs are the ultimate warm-weather meal prep: filling, protein-packed, and loaded with colorful seasonal produce.

Whether you're firing up the grill for the weekend or batch-cooking lunches ahead of time, this recipe delivers on flavor, texture, and nutritional value. Plus, it's a vegetarian-friendly option with a whopping 48g of protein per serving thanks to grilled halloumi cheese.

Grilled Halloumi & Summer Squash Kabob Meal Prep
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Why You'll Love These Kabobs

  • Naturally lactose-free if you use traditional halloumi
  • High-protein, vegetarian-friendly (48g per serving!)
  • Packed with seasonal veggies and Mediterranean flavors
  • Perfect for hot or cold meal prep
  • Quick to cook and easy to customize

What Is Halloumi and Why Is It Great for Meal Prep?

Halloumi is a firm, brined cheese traditionally made from goat's and sheep's milk on the island of Cyprus. It has a high melting point, so you can grill, fry, or sear it without turning it into a gooey mess. It's hearty, salty, and delivers a chewy texture that holds up beautifully in meal prep containers.

If you're avoiding lactose, traditional halloumi is a safe bet-but double-check labels if it contains cow's milk.

Love halloumi? Try our Grilled Halloumi and Watermelon Salad next!

Grilled Halloumi & Summer Squash Kabob Meal Prep

The Nutritional Power of Summer Produce

Zucchini

Zucchini is loaded with B6, vitamin C, and potassium, supporting digestion, energy, and heart health.

Red Radishes

Radishes often get overlooked, but they're low-cal (just 24 per cup!) and super high in vitamin C (28% RDA)-an antioxidant powerhouse that boosts collagen production and fights free radicals.

Grilled Halloumi & Summer Squash Kabob Meal Prep

How to Store

  • Keep the kabobs and salad in the same container or separate if preferred.
  • Kabobs: Store in airtight containers for up to 4 days in the fridge.
  • Orzo salad: Keeps well chilled for up to 5 days.

How to Reheat

  • Enjoy cold or room temperature as a refreshing summer lunch
  • Or reheat kabobs gently in a skillet or microwave for 1-2 minutes
  • Add a splash of lemon juice before serving to brighten the flavors
Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep Ingredients

Supplies:

  • 10-15 six-inch bamboo skewers (soaked in water to prevent burning)

For the Marinade:

  • ½ large shallot, minced
  • 2 garlic cloves, minced
  • Juice and zest of 1 lemon
  • ¼ cup olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

For the Kabobs:

  • 16 oz. halloumi cheese, cut into 1-inch cubes
  • 1 large green zucchini
  • 1 large yellow zucchini
  • 1 red bell pepper

For the Grain Salad:

  • Salt and pepper to taste
  • 5 cups cooked orzo pasta
  • 1 ½ cups frozen peas (thawed)
  • 3 scallions (green parts only), sliced
  • 5 red radishes, thinly sliced
  • 6-8 basil leaves, julienned
  • 2 tablespoon olive oil
Grilled Halloumi & Summer Squash Kabob Meal Prep

FAQ: Grilled Halloumi & Summer Squash Kabobs

Is halloumi healthy?

Yes! Halloumi is high in protein and calcium. It's a filling, vegetarian-friendly option-just be mindful of sodium content if you're watching salt intake.

Can I use another grain instead of orzo?

Definitely. Try quinoa, couscous, farro, or even lentils for a gluten-free swap.

Do I have to grill these?

Nope! You can use a grill pan, air fryer, or stovetop skillet to get that golden, caramelized crust on the halloumi and veggies.

Can I make this recipe vegan?

You can substitute halloumi with marinated tofu or tempeh for a vegan option that still holds up well on the grill.

More Mediterranean-Inspired Meal Prep Recipes

If this dish is your kind of vibe, don't miss our roundup:
👉 15 Mediterranean Diet Meal Prep Recipes

Grilled Halloumi & Summer Squash Kabob Meal Prep

Take the Guesswork Out of Healthy Eating

Whether you're into Mediterranean meals, high-protein lunches, or plant-based power bowls, we've got a tool to help you stay consistent.

The Workweek Lunch Meal Planner helps you:

✅ Plan your meals in minutes
✅ Stick to your nutrition goals
✅ Skip decision fatigue
✅ Save money and time with smart grocery lists

Make meal prep easier-and a lot more fun.

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep

Grilled Halloumi & Summer Squash Kabob Meal Prep

Perfect for summer, this meal is delicious served warm or chilled for those scorching hot summer days.
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Course: Lunch
Cuisine: Mediterranean
Keyword: Halloumi, Meal Prep
Servings: 5 meals
Calories: 637kcal
Author: Nick Quintero

Ingredients

  • ½ large shallot minced
  • 2 cloves garlic minced
  • 1 medium Lemon juiced & zest
  • 6 tbs olive oil divided (¼ c + 2 tbsp)
  • salt & pepper to taste
  • 16 ounces Halloumi Cheese
  • 2 large green/yellow zucchini
  • 1 large red bell pepper
  • 5 cups cooked orzo
  • 1 ½ cup frozen peas thawed
  • 3 Scallions thinly sliced (green part only)
  • 5 red radish thinly sliced
  • 6-8 basil leaves julienne

Instructions

  • Place shallot, garlic, lemon juice, salt, and pepper in a small mixing bowl. Slowly stream in the olive oil and whisk until fully incorporated. Set aside.
  • In a large mixing bowl, stir the orzo pasta, peas, scallions, radishes, and basil. Stir in all of the dressing but reserve 3 tablespoons on the side as a finishing sauce. Set orzo salad aside.
  • Skewer the kabobs by threading Halloumi, yellow zucchini, bell pepper, green zucchini, and Halloumi in that order. Skewer the Halloumi slowly to prevent splitting. Baste the skewers with the 2 tablespoons olive oil, salt & pepper to taste.
  • Preheat a BBQ grill on medium heat. Grill the kabobs about 3-5 minutes per side until grill marks appear. Remove kabobs from the grill and set aside.
  • Prepare the meal prep containers by spooning approximately 1 ½ cups of the orzo salad into the bottom, then top with two of the kabobs. Drizzle a spoonful of the remaining dressing over the kabobs and top with lemon zest.

Notes

Nutrition for 1 out of 5 meals:
44g P | 138g C | 48g F | 789 Calories

Nutrition

Serving: 1meal | Calories: 637kcal | Carbohydrates: 41g | Protein: 32g | Fat: 40g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Grilled Halloumi &  Summer Squash Kabob Meal Prep blog

7 Days of Whole30 Dinner Recipes (Simple, Satisfying & Weeknight-Ready)

by Leave a Comment

Breakfast? Covered.
Lunch? Handled.
But dinner? That's where things can get tricky-especially if you're following Whole30 and trying to stay compliant after a long day.

I get it. By the time dinner rolls around, most of us are just trying to get something on the table that's quick, filling, and flavorful.

That's why I put together this roundup of 7 Whole30 dinner recipes that are easy enough for busy weeknights, and tasty enough to put on repeat.

Table of Contents

What Makes These Dinners Whole30-Friendly?

Every recipe here is:

  • Free from grains, dairy, legumes, and added sugars
  • Focused on protein, veggies, and healthy fats
  • Simple to prep and cook (30 minutes or less in most cases)
  • Made with ingredients you likely already have on hand

No complicated shopping lists. No exotic ingredients. Just real food that helps you feel your best.

Whole30 Dinner Ideas

One Pan Sausage & Veggie Meal Prep

One Pan Whole30 Sausage and Veggie Meal Prep

Spicy Thyme Mustard Chicken & Coconut Brussels Sprouts

Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

Sesame Salmon With Baby Bok Choy & Mushrooms

Sheet Pan Chicken Fajitas

One Pan Steak Fajitas with Peppers

Skillet Shrimp With Tomato & Avocado

Skillet Shrimp with Tomato and Avocado recipe

Rosemary Lemon Garlic Grilled Chicken

Grilled Rosemary, Lemon, and Garlic Chicken

Whole30 Sloppy Joe Bowls

 Pro Tip: Keep These Staples on Hand

Whole30 dinners are easiest when your fridge is stocked with:

  • Quick flavor boosters: garlic, onion, lemon, herbs, Whole30-compliant hot sauce
  • Pre-chopped veggies (fresh or frozen)
  • Protein options like chicken, salmon, turkey, or shrimp
  • Healthy fats: avocado, coconut milk, ghee, olive oil

In Summary

Whole30 doesn't have to mean complicated or boring. With a few simple staples and go-to recipes in your rotation, dinner can be something you actually look forward to-even on your busiest nights.

These 7 recipes are a great starting point-and once you get the hang of it, it's easy to mix and match.

whole30 dinner recipes

High Protein Chicken Caesar Salad Wrap (with a Healthy Swap)

by Leave a Comment

If you've been following me for a while, you already know that I'm a huge fan of fast, easy, high-protein meals that actually taste amazing.
And this Chicken Caesar Salad Wrap might just be one of my all-time favorites.

Table of Contents
High Protein Chicken Caesar Salad Wrap

I mean, what's not to love? Juicy marinated chicken, creamy Caesar dressing, a fresh crunch from the greens and croutons-all wrapped up in a spinach tortilla for the ultimate high-protein lunch or dinner.

Plus, I'm using the Power-4 blend from B&W Quality Growers, which is packed with watercress, spinach, arugula, and baby kale. It's honestly the most nutritious greens blend I've ever used, and it makes this wrap taste super fresh and vibrant.

If you're looking for a quick, balanced meal prep idea that's loaded with protein and greens, this wrap needs to be on your list.

Here's What You'll Need:

For the chicken marinade:

  • 1.5 lbs chicken breast or thighs
  • 1 cup pickle juice (yes, trust me on this)
  • ¾ teaspoon garlic powder
  • ¾ teaspoon dried parsley
  • ½ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt

For the wrap (per wrap):

  • 6 oz of your cooked marinated chicken
  • 1½ cups Power-4 blend greens from @bwqualitygrowers
  • ⅛ cup shredded Parmesan cheese
  • ½ cup croutons
  • 1 12" spinach wrap
  • 2 tablespoon Caesar dressing

How to Make the High-Protein Chicken Caesar Wrap:

  • Step 1: Marinate Your Chicken
    Start by placing your chicken into a bowl or zip-top bag with the pickle juice. Let it marinate for at least 30 minutes (or overnight for the best flavor).
    Then drain the pickle juice and season the chicken with garlic powder, parsley, paprika, salt, and pepper.
  • Step 2: Cook the Chicken
    Grill it, bake it, or pan-sear it-whatever you prefer! I usually grill mine for about 6-8 minutes per side until fully cooked and juicy.
  • Step 3: Build Your Wrap
    Lay your spinach wrap flat. Add the cooked chicken, a generous handful of the Power-4 greens, a sprinkle of Parmesan, some crunchy croutons, and your Caesar dressing.
    Wrap it up tight like a burrito and slice it in half!
  • Step 4: Enjoy or Meal Prep
    You'll have some leftover chicken too-perfect for making another wrap later in the week, tossing into salads, or adding to bowls.

Full Nutrition Per Wrap:

  • Calories: 730
  • Protein: 65g
  • Fat: 32g
  • Carbs: 44.5g

Talk about a powerhouse meal that doesn't skimp on flavor.

FAQs About This Chicken Caesar Wrap:

Q: Can I swap the dressing for a lighter version?
Definitely. If you want to lower the fat content, swap for a light Caesar dressing or even a Greek yogurt-based version.

Q: How long does the cooked chicken last?
Stored in an airtight container, the marinated cooked chicken will last up to 4-5 days in the fridge. It's super versatile!

Q: Can I freeze the cooked chicken?
Yes! You can freeze it for up to 2 months. Just portion it out and thaw it overnight when you're ready to use it.

Want More Easy High-Protein Meal Prep Ideas?

If you're tired of scrambling for healthy meals or eating the same boring salads every week, let's change that.
The Workweek Lunch Meal Planner I use makes it ridiculously easy to have a fresh, balanced plan without stressing over it.

👉 Get access to the Meal Planner here

Philly Cheesesteak Foil Packs (Meal Prep or Camping Friendly)

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If there's one thing I'll never get tired of, it's finding ways to make hearty, home-cooked meals even easier.
And these Cheesesteak Foil Packets are hands-down one of my new favorite meal prep hacks.

You get all the bold, cheesy, beefy flavors of a classic cheesesteak - but with less mess, easy cleanup, and perfectly portioned meals ready to go.
Plus, you can cook them in the oven or on the grill, depending on the season or your mood.

I made these for a quick Sunday meal prep, and let's just say they didn't last long... between lunches and quick post-gym dinners, they were gone by midweek!

Table of Contents

Ingredients You'll Need:

  • 1 Bag Dutch Yellow Potatoes
  • ½ Yellow Onion, diced
  • 1 Green Bell Pepper, diced
  • 1 cup Mushrooms, sliced
  • 1 lb Ground Beef
  • 4 Slices Provolone Cheese
  • 1 tablespoon Worcestershire Sauce
  • 2 tablespoon Ketchup
  • 1 teaspoon Paprika
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Oregano
  • 1 tablespoon Salt
  • 1 tablespoon Black Pepper
  • 2 tablespoon Olive Oil

How to Make Cheesesteak Foil Packets:

1. Preheat and Prep:
Preheat your oven to 400°F. Grab a cookie sheet and cut four large sheets of foil. Shape the foil into small bowls and set them on the sheet.

2. Mix the Veggies:
In a large bowl, toss the diced potatoes, onions, bell peppers, and mushrooms with olive oil, salt, and pepper. Divide this veggie mix evenly among the foil bowls.

3. Prep the Beef:
In the same bowl, combine your ground beef with the Worcestershire sauce, ketchup, and all the spices. Mix it well. Then evenly distribute the beef mixture on top of the veggies in each foil packet.

4. Cover and Bake:
Cut four more sheets of foil to cover the packets. Seal them up and bake for 20 minutes.

5. Add the Cheese:
After 20 minutes, pull the packets out and carefully remove the top foil. Place 1-2 slices of provolone cheese on top of each packet, then loosely cover again for about 5 minutes to let the cheese melt. (You can pop them back in the oven for a faster melt.)

6. Serve or Store:
Remove the foil tops again, and either dig in or portion into your meal prep containers for the week!

FAQs About Cheesesteak Foil Packets

Q: Can I grill these instead of baking them?
Yes! I actually love grilling them when the weather's nice. Place the foil packets directly on medium-high heat for about 20-25 minutes, flipping once halfway through.

Q: Can I use a different kind of cheese?
Absolutely. Provolone is classic for cheesesteaks, but mozzarella, cheddar, or even pepper jack would be great swaps depending on what you like.

Q: How long will these last in the fridge?
These foil packet meals stay fresh in an airtight container for about 4-5 days. They're perfect for grab-and-go lunches or quick dinners.

Tip for Meal Prep Success:

Since these are already packed with protein, veggies, and carbs, you can portion them straight into meal prep containers without needing anything extra.
If you like a little more green on the side, toss a simple side salad together while the packets are baking.

Want More Easy Meal Prep Recipes?

Meal prep doesn't have to be complicated, boring, or take up your whole Sunday.
If you're ready to actually enjoy your weekly meals (and free up a lot more time), check out the Workweek Lunch Meal Planner I use - it's packed with ideas just like this one.

👉 Get access to the Meal Planner here

What 80/20 Means When It Comes To Food And Fitness

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When I first heard about the 80/20 rule, I thought it was another diet trick. You know the kind: catchy numbers, a promise of balance, and yet another thing to obsess over. But once I dug into it, I realized that it's not a fad at all, it's a principle that makes food and fitness feel more doable and sustainable.

The idea is simple: 80% of your results come from what you eat, and 20% come from exercise. That doesn't mean workouts don't matter (they do!), but it helps put your focus where it really counts; in the kitchen. Over the years, this mindset has helped me simplify my own approach to eating and training, and I've seen how well it works for others who are tired of complicated plans.

If you're curious about what the 80/20 rule looks like in practice, let's break it down together.

Table of Contents
80-20 Diet Rule to Live By

How the 80/20 Rule Works

I like to think of it as simple math. Let's say you want to lose one pound in a week. That's a 3,500-calorie deficit, or about 500 calories per day. Using the 80/20 principle:

  • 400 calories (80%) would come from your diet.
  • 100 calories (20%) would come from exercise.

Why? Because it's much easier to cut 400 calories by skipping soda or downsizing dessert than it is to burn 400 calories on the treadmill. If you've ever finished a sweaty workout only to find that your post-gym snack wiped out all your progress, you know exactly what I'm talking about.

This doesn't mean exercise isn't important - far from it. But food choices drive most of the results when it comes to weight management, energy levels, and overall health.

Want more guidance on setting up balanced meals? Download my free Meal Prep eBook. It'll help you create meals that fuel your workouts and support your goals.

Also, I like to suggest the Whole30 as a way to create a new baseline for eating habits.  It's not for everyone, so read more about the Whole30 here to see if it's for you.

shopping-at-whole-foods-whole30-777x431

Why Food Deserves 80% of Your Focus

When I first started experimenting with meal prep, I quickly realized how much control I gained over my health by planning my meals. Here's why food makes the biggest difference:

  • Exercise burns fewer calories than we think. A 30-minute jog might burn 250 calories, which can be undone by one sugary coffee drink.
  • Repetition reduces results. Doing the same cardio day after day teaches your body to adapt, so it becomes less effective over time.
  • Stress plays a role. Elevated cortisol (from stress or too much cardio) can actually cause your body to hold onto fat.

That's why building meals around whole, nutrient-dense foods matters so much. I focus on:

  • Fruits and vegetables
  • Lean proteins (tofu, chicken, fish, legumes)
  • Whole grains like brown rice and quinoa
  • Healthy fats like avocado, nuts, and olive oil

You don't have to be perfect, but aiming for 80% "clean" eating and leaving 20% for flexibility is a practical way to stay on track.

For inspiration, browse our Dinner Meal Prep Recipes - they're balanced, satisfying, and perfect for anyone applying the 80/20 rule.

Why Exercise Still Gets 20%

You may be thinking...why not just make this the "100/0 rule," and focus on food entirely?

While it's much easier to cut out a few hundred calories from your diet than burn a few hundred calories through exercise, that doesn't mean you should ditch your workout routine entirely.

15 Minute Entire Body HIIT Workout

If food is the main driver of change, exercise is the accelerator. I've noticed that when I stick to my workouts, I eat better, sleep better, and feel more motivated. That's the ripple effect of movement.

Some of the best exercise strategies to pair with the 80/20 principle are:

  • Strength training - Builds lean muscle, which increases metabolism.
  • HIIT (High-Intensity Interval Training) - Burns calories fast and keeps metabolism elevated after the workout.
  • Active recovery - Walking, yoga, or mobility work to reduce stress and support recovery.

The key is balance. Too much steady-state cardio can backfire, but combining resistance training with short bursts of cardio is effective and sustainable.

My Go-To Post-Workout Fuel

One mistake I made early on was overeating after workouts. I'd burn 200 calories and then "reward" myself with a 500-calorie treat. Now, I aim for a snack that balances protein, carbs, and hydration. Here's one of my favorites:

Kale and Green Apple Smoothie

  • 2 scoops protein powder
  • 1 cup unsweetened almond milk
  • 1 cup raw chopped kale
  • 1 mini cucumber, chopped
  • 1 small green apple, cored and chopped
  • 1 teaspoon lemon juice

Blend it up and you've got a refreshing, nutrient-dense snack that actually supports your goals. You can find more ideas in our High Protein Recipes.

How to Apply the 80/20 Rule to Your Routine

Here's how I recommend starting:

  1. Plan your meals. Use meal prep to make sure 80% of your food choices are whole, nourishing, and in line with your goals. Our Meal Planning Guide is a great resource.
  2. Pick workouts you enjoy. If you hate running, don't force it. Try lifting, cycling, or even dancing.
  3. Give yourself grace. That 20% includes flexibility for treats, social meals, or missed workouts. Progress matters more than perfection.
  4. Track how you feel. Notice energy, mood, and sleep quality instead of just focusing on the scale.

FAQs About the 80/20 Rule

Is the 80/20 rule a diet?
Not exactly. It's more of a guideline to help you balance nutrition and exercise. It's flexible, not rigid.

Can I eat anything I want in the 20%?
Yes, but moderation matters. Use the 20% for foods you love - dessert, pizza, or wine - without guilt. Just don't let it take over.

What if I don't like tracking calories?
You don't have to. Focus on portion control, prepping balanced meals, and choosing whole foods most of the time.

Does the 80/20 rule work for building muscle too?
Absolutely. Strength training paired with adequate protein and calorie intake can help you gain lean muscle while staying healthy.

Final Thoughts

The 80/20 rule takes the guesswork out of food and fitness. By putting 80% of your focus on eating nourishing foods and 20% on smart exercise, you create a lifestyle that works long-term. I've found it to be one of the most practical, forgiving, and sustainable approaches out there.

If you're ready to put it into action, simplify the process with the Workweek Lunch Weekly Meal Plans. They'll give you plant-based, high-protein, and family-friendly options that fit perfectly into the 80/20 approach.

How to Eat Healthy as a Teen (Plus a sample, full-day meal plan!)

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Teenagers sometimes get a bad rap for not eating well; people often picture peanut butter and Nutella sandwiches, cans of soda, and (our favorite as a teen): black and white cookies from the vending machine at school.

However, that stereotype is just that-a stereotype. It's not fact. While teenagers aren't often equipped with the right knowledge to empower them to make the right food decisions, that doesn't mean they're not eager to learn.

As a teen growing into your own body, learning what foods you like, what foods feel good, and how to still get in a daily dessert can be hard. It's overwhelming to know the "right" way to do things, or how many servings of fruits and veggies do we really need? And what about milk? Is pizza off-limits?

This article will help wade through some of those questions and shed light on how to approach food choices.

Table of Contents
teenager post 41185

But First: Why Do These Years Matter?

Since your body is still developing, good food choices during the teenage years really set yourself up for success later in life, whether it's developing good eating habits, learning how to cook, or even preventing diseases like cancer and heart disease.

Moreover, according to EatRight.org, it's recommended that teen boys get 2,200 to 3,200 calories a day (ages 14-18) and teen girls (also ages 14-18) get a daily 1,800 to 2,400 calories. However, that doesn't mean these calories should come from bags of potato chips and candy bars.

The types of calories that go into a teenager's body are critical since this is when you need essential nutrients, like iron and calcium for bone growth and strength, and other important vitamins and minerals for metabolic and brain functions.

Plus, teenagers usually have a lot of energy. Your body needs this energy to grow and function. A helpful visual is to imagine your calories being a human battery needed to think and move around the day. You need healthy fats and carbohydrates so your body has the right types of calories to keep energy levels up without the sugar crash while maintaining a healthy weight.

 

Raise your hand if you want to eat healthily, but are so confused about calorie counting that often you give up? ???? -- @nessasphere " In my opinion, calorie counting is not really necessary unless you are preparing to a competition. This easy-to-follow Healthy Meal Plate Model makes meal planning simple, well balanced, and good for you in the long run ???? Use medium size plate and set it up as below: 1⃣ Vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. You can replace one half of the vegetables with fruits. 2⃣ Protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken (mostly breast and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame. 3⃣ Carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, I prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin. 4⃣ Healthy fats - don't forget about them, add a portion of your thumb tip - I use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (¼ of big avocado). Use this Plate Model as a guide for where to begin. You can adjust the portion of each food group depending on your level of physical activity and your goals. I showed an example of one of my meals built according to Healthy Meal Plate Model. There is basmati rice, grilled beef, steamed asparagus, lettuce, yellow cherry tomatoes and olive oil. This meal is only 365 calories because I usually have 5-6 meals a day of the same size.

A post shared by ???? Meal Prep On Fleek (@mealpreponfleek) on

The Magic Combination

We all wish the healthy foods could also be the tasty ones. But they can be. The biggest barrier is thinking that "healthy" only means steamed broccoli and tasteless chicken breasts. There's a way to eat really well and enjoy it. You might even forget that fast food is a thing after you read the meal suggestions below.

What Should Teens Be Eating?

According to ChooseMyPlate.gov, the government's approved nutritional advice, teens should aim for foods from these sources:

  • Fruit: Loaded with Vitamin A, C, and fiber. Great options include pineapple, apples, berries, and bananas.
  • Grains: Whole grains like whole-wheat bread and brown rice provide B vitamins, minerals, and fiber to help you feel fuller longer and concentrate better.
  • Vegetables: Peppers, mushrooms, tomatoes, and onions are packed with vitamins and fiber essential for growth.
  • Milk or Dairy Alternatives: Teens need calcium, protein, and vitamin D for strong bones, teeth, and muscles. Low-fat chocolate milk counts.
  • Protein: This doesn't have to mean meat. You can get protein and iron from poultry, fish, eggs, nuts, seeds, beans, and lentils.

Smart Tips for Healthy Teen Eating

  • Limit added sugars: Try to keep added sugars to less than 10% of your daily calories. Choose real fruit over juice, skip soda, and go for dark chocolate or fruit instead of heavy desserts.
  • Watch your portions: Eat slowly and give your body time to recognize fullness. Skip oversized portions and avoid mindless snacking.
  • Don't skip meals: Skipping meals leads to low energy and overeating later. Always eat breakfast, bring lunch, and aim to eat a balanced dinner.
Creamy Garlic Shrimp Pasta with Arugula and Tomatoes

Teen-Approved Full-Day Meal Plan

Need a little structure? Here's an example of a healthy day of eating that balances taste and nutrition:

Breakfast:

  • 2 scrambled eggs with chopped zucchini and broccoli
  • 1 sausage link
  • 1 cup of 1% milk
  • 1 piece of fruit (like an apple or banana)

Lunch:

  • Hummus sandwich with feta, cucumbers, and sprouts on multigrain toast
  • A handful of honey-roasted almonds

Snack:

  • 1 string cheese
  • 1 cup of grapes

Dinner:

  • 3 oz grilled salmon with garlic sauce
  • 1 mashed sweet potato
  • Grilled asparagus (6-7 spears)

Dessert:

  • ½ cup frozen yogurt with cashews, pistachios, and dried figs

You can also find more teen-friendly recipes HERE.

Cooking: Fast and Easy Resources

Five Easy Bento Box Ideas You Can Make in 5 Minutes

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Five 5-Minute Bento Box Ideas
Table of Contents
Order CTA Two Comp Meal Prep Containers
Meal Prep on Fleek x GoodCook recommended Meal Prep Containers

Have you been in a rut with your meal prep lately? Or just lacking the time? No problem! We have you covered with five 5-minute bento box ideas that are easy, affordable, and healthy! They are also a fun lunch idea for the kids. 

Before we dive into the recipes, let's discuss what a Bento Box is. A bento box is defined as, "single-portion takeout or home-packed meal that is traditional in Japanese cuisine." However, they are more easily known as "convenient lunch box" here in America. They are convenient because they are easy to put together, cheap, and allow for so many combinations. You could literally use what you have in your house to put one together. 

You can make them larger so they are more like a full meal (or a mini-meal), or you could make them lighter and more like a snack. Do what works best for you and your goals. 

How to build a bento box

The combinations are totally up to you. However, we recommend a few things when thinking about creating a balanced bento box. 

  1. Protein: You want to include some kind of protein to make sure that you stay satiated until your next meal. 
  2. Healthy Fats: A healthy fat will help with satiation, as well. Think of things like nuts, seeds, cheese, etc. 
  3. Veggies/Fruit: We can't leave out the micronutrients. Add fruit if you are creating a sweet bento box or veggies if you're doing a savory combination. 
  4. Fiber: Fiber is very important for both digestion and satiation. Great sources of fiber include fruit, veggies, whole grain crackers, nuts, seeds, etc. 
  5. Fun: Don't forget to include some fun foods now and again. Things like chocolate pieces, dark chocolate covered almonds, etc are always a nice treat now and again. 

At the end of the day, there is no wrong way to create a bento box! Toss in your favorites and enjoy for breakfast, snack, lunch, dinner and of course, always on-the-go! 

Combo #1 

Five 5-Minute Bento Box Ideas

To make this you will need:

  • Slices turkey breast 
  • Rice Cakes (or pretzels work nicely) 
  • Cheddar Cheese
  • Grapes
  • Carrots 
Five 5-Minute Bento Box Ideas

Directions:

  1. Rinse your gapes. 
  2. Roll your turkey, if desired. 
  3. Pace ½ cup grapes, ½ cup baby carrots, 3 ounces turkey rolls, 1 serving rice cakes, and ¼ cup cheese cubes into each container. 

Combo #2 

Five 5-Minute Bento Box Ideas

To make this you will need:

  • Ranch dressing 
  • Crackers
  • Carrots (or any veggies)
  • Trail Mix
  • Grapes or Apples (or any fruit) 
Five 5-Minute Bento Box Ideas

Directions:

  1. Slice your apples (or rinse grapes). 
  2. Add 1 ranch packet, ⅓ cup baby grapes, ½ an apple, 1 serving crackers, and 1 serving trail mix to your container. 

Combo #3

To make this you will need:

  • Pita bread (or bread of choice)
  • Hard boiled eggs
  • Baby Carrots
  • Cherry Tomatoes
  • Baby Peppers
  • Hummus

Directions:

  1. Slice your pita into quarters.
  2. Place 2 tbsp. hummus in a small plastic container.
  3. Slice hard boiled eggs in half and season, if desired. 
  4. Place pita, ½ cup baby carrots, 3-4 baby peppers, 3 egg halves, ½ cup cherry tomatoes, and hummus into your container as shown. 

Combo #4

To make this you will need:

  • Crackers (or pretzels)
  • Cubed cheese
  • Grapes
  • Turkey slices
  • Trailmix

 

Directions:

  1. Rinse grapes. 
  2. Roll turkey, if desired. 
  3. Half cup grapes, 1 serving trail mix, 3 ounces turkey, 1 serving crackers, and ¼ cup cubed cheese into your meal prep container as shown. 

Combo #5

To make this you will need:

  • Hard boiled eggs
  • Ranch dip
  • Mini peppers
  • Baby carrots
  • Cherry tomatoes 

Directions:

  1. Slice your eggs in half and season, if desired. 
  2. Add 1 rach packet, 4 baby peppers, 3 egg slices, ½ cup carrots, and ½ cup cherry tomatoes to your container as shown. 

The end result! One easy bento box style lunch for each day of the week! 

These are just a few of the endless combinations that you can create from the affordable and healthy ingredients available at Target! We showed you had to mix and match ingredients to save you time and money. But, don't let these ideas stop you from going crazy! Heck, we have even done a "what's let in the fridge" style bento box plan for the week and just grabbed a couple of extra things when at Target. 

You also don't have to stop with just the 2-compartment teal containers, either! You could turn the white or red ones into larger, more meal-like, bento boxes or create smaller ones with the snack containers.

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

Meal Prep on Fleek at Target

Looking for more bento and snack box style meal prep ideas? Try this sweet peanut butter cookie and apple combination or these Turkey Bacon Ranch Pinwheel boxes.

Morning Glory Muffins (Gluten-Free, Refined Sugar-Free)

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

Morning Glory Muffins

Ok, not to brag, but I think I nailed this refined sugar-free Morning Glory Muffin recipe! These muffins are light, soft, and full of cozy flavors that make them perfect for breakfast, a snack, or even dessert. With shredded carrots, crushed pineapple, and crunchy walnuts, they're hearty enough to keep you satisfied while still feeling like a treat.

The best part? These muffins are gluten-free, packed with healthy fats, and sweetened with vanilla monk fruit sweetener instead of refined sugar. That means no crazy insulin spikes and a balanced start to the day. Between the warm spices and tropical pineapple, one bite takes me straight to a cozy fall morning, or maybe even a beach daydream during a busy week.

Table of Contents
Morning Glory Muffins

Why I Love Monk Fruit Sweetener

I've been using NOW Real Food® monk fruit for years because it checks all the boxes: zero calories, no aftertaste, keto-friendly, vegan, and gluten-free. I used vanilla monk fruit here, but I've also tried the pumpkin spice in muffins (amazing!) and even the caramel flavor in coffee. If you're trying to cut back on sugar without sacrificing flavor, this is a pantry staple.

Morning Glory Muffins

Morning Glory Muffin Ingredients

  • ½ cup grated carrots
  • 1 ½ cups blanched almond flour
  • 2 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 3 large eggs
  • 2 tablespoon vegetable oil or melted butter
  • 2 teaspoon NOW Real Food® organic vanilla monk fruit sweetener
  • ⅔ cup crushed pineapple (with juice)
  • ½ cup chopped walnuts
Morning Glory Muffins

Instructions

  1. Optional: Pair with monk fruit-sweetened cottage cheese and cherries for a full meal prep box.
  2. Preheat oven to 350°F and grease 8 muffin tins with non-stick spray. Use a paper towel to squeeze excess moisture from grated carrots.
  3. In a bowl, stir together almond flour, cinnamon, nutmeg, baking powder, and salt.
  4. In another bowl, whisk eggs, oil, and monk fruit sweetener. Stir in the dry ingredients.
  5. Fold in crushed pineapple, carrots, and walnuts.
  6. Divide batter evenly into muffin tins. Bake 25-28 minutes. Let cool for 20 minutes before removing.

For Serving 

  • 2 cups cherries 
  • 1 cup low fat cottage cheese
Morning Glory Muffins

Meal Prep and Storage

These muffins are meal-prep gold. I usually pair them with cottage cheese sweetened with vanilla monk fruit and some fresh fruit for a full breakfast box. They freeze really well, too-just store them in a freezer-safe bag for up to 2 months. To reheat, pop one in the microwave for 15-20 seconds or let it thaw overnight in the fridge.

For even more breakfast inspo, check out my roundup of under 20-minute lunch ideas, several of those tips can double as quick breakfasts, too.

Morning Glory Muffins

Nutrition (per serving)

Calories: 403kcal | Carbohydrates: 22g | Protein: 17g | Fat: 29g | Fiber: 6g

FAQs

Can I make these muffins nut-free?
Yes! Just leave out the walnuts or replace them with pumpkin seeds or sunflower seeds for the crunch without nuts.

Can I substitute the pineapple?
Absolutely. Applesauce or shredded apple works well if you don't have crushed pineapple on hand. It keeps the muffins moist and naturally sweet.

Are these muffins freezer-friendly?
Yes. Store them in an airtight container or freezer-safe bag for up to 2 months. Reheat in the microwave or oven before serving.

Can I make them dairy-free?
They already are dairy-free as written, since the recipe uses almond flour and monk fruit sweetener. Just make sure your add-ins (like cottage cheese if pairing) are dairy-free alternatives if needed.

👉 Want more done-for-you meal prep menus that save time and stress? Check out the Workweek Lunch Meal Planner and let us do the planning for you.

Morning Glory Muffins

More Meal Prep Muffin Recipes:

Morning Glory Muffins

Morning Glory Muffins

These hearty muffins combine crunchy walnuts, crushed pineapple, shredded carrots, and almond flour for a gluten-free breakfast that satisfies hunger with fiber and healthy fats. Vanilla monk fruit sweetener adds flavor and sweetness without spiking insulin.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 28 minutes
Total Time: 38 minutes
Course: Breakfast, brunch, Snack
Cuisine: American
Keyword: breakfast, brunch, gluten free, muffin, snack, vegetarian
Servings: 4 meals
Calories: 403kcal
Author: Nick Quintero

Ingredients

  • 1 ½ cups blanched almond flour
  • 2 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 3 large eggs
  • 2 tablespoon vegetable oil or melted butter
  • 2 teaspoon Now Real Food® organic vanilla monk fruit sweetener
  • ⅔ cup crushed pineapple with juice
  • ½ cup chopped walnuts
  • ½ cup grated carrots

For Serving

  • 2 cups cherries
  • 1 cup low fat cottage cheese

Instructions

  • Preheat oven to 350Fº and grease 8 muffin tins with non-stick cooking spray. Use a paper towel to squeeze excess moisture from grated carrots.
  • Stir together almond flour, cinnamon, nutmeg, baking powder, and salt in a medium mixing bowl. In a separate medium bowl, whisk eggs, oil, and vanilla monk fruit sweetener. Stir in dry ingredients. Stir in crushed pineapple, carrots, and walnuts.
  • Divide mixture between 8 muffin tins. Bake for 25-28 minutes. Cool muffins in tins at room temperature for 20 minutes.
  • Divide cottage cheese between 4 small cups and place 1 in 4 small compartments of teal meal prep containers. Divide cherries next to cottage cheese. Place 2 muffins in each large compartment.

Video

Notes

Macros include cherries and cottage cheese. 

Nutrition

Calories: 403kcal | Carbohydrates: 22g | Protein: 17g | Fat: 29g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
MORNING GLORY MUFFINS Pin

How To Grill Vegetables Perfectly Every Time

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Colorful Vegetables

If you've ever struggled to get your vegetables to taste as good as the protein on your grill, this guide is for you. Grilled veggies don't have to be soggy, bland, or burnt. In fact, when done right, they can be the best part of your meal-and that's not just something we say to sound healthy.

In this post (and my full YouTube tutorial), I'll show you how to grill a variety of vegetables perfectly. We'll cover cutting tips, seasoning hacks, and my go-to grill setup for flavor-packed veggies you'll want to add to every meal prep bowl, wrap, or salad.

👇 Want to skip the reading and see it in action?
🎥 Watch the full YouTube tutorial here

Why Grilled Vegetables Deserve a Spot on Your Plate

Grilling does something magical to vegetables. It brings out natural sweetness, adds a smoky char, and makes veggies more satisfying to eat. Whether you're making a week of meal prep bowls or just need an easy side dish, grilled vegetables deliver.

I used a Char-Broil® grill for this video-the FlavorMax 4-Burner Gas Grill. This made it super easy to get even cooking and great flavor. No fancy tools needed-just fire, seasoning, and a few smart prep steps.

What Vegetables I Grilled

Here's the lineup I used in the video:

  • Cauliflower - cut into thick "steaks" so they don't fall apart
  • Corn on the cob - grilled whole with husks off
  • Zucchini - sliced lengthwise for perfect grill marks
  • Bell peppers - seeded and sliced from stem to bottom, following the curve
  • Asparagus - whole spears, with tips protected by foil

You can mix and match based on what's in season, but this combo gives you color, texture, and flavor variety. And grilled zucchini? I even turned that into a full recipe you'll want to try-more on that below!

More tasty veggies you can grill

2 Bell Peppers -Slice from stem to bottom following the curve
6 Baby Bok Choy- Leave whole or slice in ½ lengthwise
1 head of Broccoli-Trim stem and cut into steaks ¼" thick
4 Carrots- Slice lengthwise into ¼" planks. If they are extra long, cut in ½ first
2 Chinese Eggplants- Slice lengthwise into ¼" planks. If they are extra long, cut in half first
¼ head of Purple Cabbage- Cut into ½" steaks with stems included
1 Bunch of Spring Asparagus- Leave whole and cover the tips with foil
2 Purple/ 3 Yellow Beets- trim root and stem

Grilled Vegetable Cooking Times:

How to Prep Vegetables for the Grill

Grilling vegetables takes less time and effort than you might think-if you prep correctly. Here's how I do it:

1. Cut Them the Right Way

Uniform size is key to even grilling. Here's how I prepped mine:

  • Cauliflower: Slice into thick steaks (at least ½ inch thick) to keep florets intact.
  • Corn: Leave whole. Brush with oil or butter if desired.
  • Zucchini: Slice lengthwise into ¼-inch planks.
  • Bell Peppers: Slice from top to bottom along the curve and remove seeds.
  • Asparagus: Trim the ends and cover tips with foil to prevent burning.

2. Season and Let Them Sit

I used Simply Organic Vegetable Grill Seasoning and a pinch of pink Himalayan sea salt. After seasoning, let the veggies sit for 20-30 minutes. This helps the seasoning soak in and draws out some moisture, which helps with caramelization.

3. Oil the Grill, Not the Veggies

Instead of drenching your vegetables in oil (which can lead to sogginess), oil the grill grates using a rag and tongs. This prevents sticking and gives you clean grill marks.

Right before placing the veggies on the grill, you can give them a light brushing of oil-but keep it minimal.

Pro Tip: Always account for carryover cooking! Remove them from heat before you think they are done.

Colorful Vegetables

How to Make Perfectly Grilled Vegetables

How to perfectly grill your favorite vegetables with Meal Prep on Fleek
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
Course: Appetizer, dinner, Lunch, Side Dish
Cuisine: American, Mediterranean, Vegetarian
Diet: Gluten Free, Vegan, Vegetarian
Keyword: grilled, healthy, Meal Prep, vegetables
Servings: 4 servings
Author: Nick Quintero
Cost: 4

Equipment

  • grill

Ingredients

  • ¼ cup olive oil
  • Preferred seasoning blend
  • Salt

Instructions

  • Cut the vegetables.
  • Season the vegetables well.  Let them soak in the seasoning for 30 minutes before grilling.  I used simply organic grilling seasons vegetable blend and pink sea salt.
  • Preheat the barbecue on medium-high heat and clean the grill grate.
  • Oil a rag and make sure the grates are well 'seasoned'.  Applying oil to the grill will ensure the vegetables won't stick.
  • Beets take the longest- and are best when rubbed with a light drizzle of oil and pinch of salt- and wrapped tightly in a piece of foil so they steam.  Place wrapped beets on the grill.  Use a steak knife to ensure they are tender after 40-50 minutes.
  • Brush a very light coat of oil on the remaining vegetables just before placing on the grill.  Too much oil will cause them to get soggy
  • Place the veggies on hot grill and do not futz with them for approximately 2 minutes to ensure grill marks.  Turn once.  Adjust the burner temperature as needed.
  • Always account for carryover cooking!  Remove them from heat before you think they are done.

Video

Notes

via @CookbyColor
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Ways to Use Cooked Vegetables:

A Recipe You'll Love: Grilled Zucchini Meal Prep Bowl

We loved the grilled zucchini so much that I turned it into a full recipe. It's a meal prep-friendly bowl layered with:

  • Quinoa or rice
  • Grilled zucchini
  • Cherry tomatoes
  • Crumbled feta
  • Fresh herbs
  • Lemon vinaigrette

Add your favorite protein-like grilled chicken or chickpeas-and you've got an easy, balanced lunch that holds up all week.

🎥 This recipe will be featured in an upcoming video-stay tuned!

One Simple Tip to Elevate Grilled Veggies

Here's a tip I use every time I grill vegetables: don't flip too early.

Let your veggies sit on the grill untouched for at least 2 minutes. That's how you get those beautiful grill marks and a better sear. Moving them around too much causes steam and sogginess-exactly what we're trying to avoid.

FAQs

What's the best oil for grilling vegetables?
Avocado oil or olive oil works well. You just need a light coat to prevent sticking.

Do I need to peel vegetables before grilling?
Nope! Most vegetables can be grilled with skins on. Just wash thoroughly and trim ends.

Can I grill vegetables ahead of time?
Yes! Grilled veggies store well in the fridge for up to 4 days and are great for meal prep.

My Favorite Teriyaki Chicken and Vegetables Recipe for Meal Prep

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If there's one thing I've learned from years of meal prepping, it's that takeout cravings don't just go away-you've got to meet them head-on with something even better. That's why I'm always working on healthy takeout-style recipes that hit the same flavor notes but feel better in your body.

Teriyaki Chicken and Vegetables

This teriyaki chicken meal prep is one of my go-to solutions. It's got that sweet and savory thing going on, plus a ton of flavor from a quick homemade teriyaki sauce. I love how the fresh broccoli and carrots bring crunch and color, and since it all cooks on a sheet pan, cleanup is a breeze. Whether I'm making this for a busy week of lunches or an easy dinner the whole family likes, it never disappoints.

If figuring out what to cook every week stresses you out, you're not alone. That's exactly why I recommend the Workweek Lunch Meal Planner-it helps me plan meals like this one in minutes, save money at the grocery store, and keep my weekly routine stress-free.

Teriyaki Chicken and Vegetables

Whether you're prepping for one or cooking for a crowd, this recipe is a keeper. Let's dig in.

How long will Teriyaki Chicken and Vegetables last for?

Once cooked evenly divide your ingredients into your 4 meal prep containers, seal them up and store until your ready to head to school or work the next day! One bite of this salty and slightly sweet meal prep recipe is guaranteed to satisfy your craving for takeout - Monday through Friday!

Can Teriyaki Chicken and Vegetables be frozen?

Yes, you can freeze this meal for up to 3 months. Simply cook the meal and store it in a freezer bag or a freezer-friendly meal prep container. Quick tip for freezing cooked vegetables: don't cook them thoroughly. You don't want soggy vegetables when the dish is reheated.

Teriyaki Chicken and Vegetables

How do you make Teriyaki Chicken and Vegetables?

The first step in the process is, of course, heading to Target to grab all of the ingredients, plus your Good Cook meal prep containers! (One-stop shopping, you know we are all about that life!)

Once you are home it's time to start meal prepping! The first step is to make the homemade Teriyaki sauce. However, if you want to save even more time, you can grab your favorite pre-made teriyaki sauce while shopping at Target. Either option is ok in our book, as long as it aligns with your goals.

While your sauce is thickening, prep your baking sheet with foil and your chicken thighs. Then, add your sauce to the chicken, pop it into the oven and let it do its thing! (Sheet pans are a dream, don't you agree?) While the chicken is in the oven, prepare your fresh veggies and white rice (if not already cooked).

The recipe is super easy! Cook and prep time is less than one hour. Another perk is that the ingredients are readily available and affordable. 

How to portion Teriyaki Chicken and Vegetables?

This recipe easily splits into 4 grab and go meals. Once cooked and cooled, get your meal prep containers ready and add an equal portion of chicken thigh, rice, and steamed veggies. Are your family members heavy eaters. This recipe will surely fill them up. 

Teriyaki Chicken and Vegetables

More Teriyaki Chicken meal prep recipes:

If you like this delicious meal prep recipe, then you'll absolutely appreciate some of our other teriyaki chicken recipes: 

We love these recipes because they combine savory and sweet taste profiles. They're also easy and versatile just like this teriyaki chicken and vegetable recipe.

Other tips for making Teriyaki Chicken and Vegetables:

We have a few tips for enjoying the best teriyaki chicken and vegetables recipe. Here's how:

  1. Switch it up by swapping white for brown rice.
  2. Cook this meal in a meal prep sheet pan or stir fry pan. 
  3. Pair it with a spicy sauce like Sriracha. Drizzle the sauce over your rice. 
  4. Add sesame seeds on top of white rice for a truly authentic Asian takeout experience. 
Teriyaki Chicken and Vegetables

Teriyaki Chicken and vegetable Ingredients:

Meal Base:

  • 5 lbs. Chicken Thighs (boneless; skinless)
  • 1 Medium Zucchini (cut into bite-sized pieces)
  • 2 C. Cooked White Rice
  • 1 C. Broccoli Florets
  • ½ C. Snow Peas
  • ½ C. Sliced Carrots
  • Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base:

  • ¾ C. Water
  • ⅓ C. Tamari
  • ⅓ C. Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 1 Tbsp. Arrowroot Powder (or cornstarch)
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder
Meal Prep on Fleek x GoodCook Meal Prep Containers

If you can't get to your local Target store, but still want to grab these containers, they are now available on Target.com

Meal Prep Containers at Target

Teriyaki Chicken and Vegetables

Teriyaki Chicken and Veggies

This easy to make sheet pan teriyaki chicken and classic sides really come together and packs in the flavor thanks to its delicious, homemade teriyaki sauce! Plus, it's gluten-free compliant!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Course
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 424kcal
Author: Nick Quintero

Ingredients

Meal Base:

  • 1.5 lbs. Chicken Thighs boneless; skinless
  • 1 medium Zucchini cut into bite-sized pieces
  • 2 cups Cooked White Rice
  • 1 cup Broccoli Florets
  • ½ cup Snow Peas
  • ½ cup Sliced Carrots

Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base:

  • ¾ Water
  • ⅓ Tamari
  • ⅓ Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 2 tsp. Sesame Oil
  • 1 Tbsp. Arrowroot Powder or cornstarch
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder

Instructions

  • Combine all teriyaki sauce ingredients (except for arrowroot powder and sesame into a small pot over medium/high heat until reaches a boil. Then, create a slurry by ladling out 1 cup's worth of the hot liquid into a bowl and add arrowroot powder - whisking well until completely smooth.
  • Next, whisk the slurry back into the pot and lower heat to a simmer - let reduce/thicken for ~10-15 minutes (stirring consistently until sauce can coat the back of a spoon. Once the sauce has finished cooking, stir in the sesame oil, remove from stove, and let cool minimum ~5 minutes to further set up.
  • Preheat oven to 400℉ and line a sheet pan with foil.
  • Place chicken thighs on a lined sheet pan and pour ~⅓ worth over the chicken thighs. Flip chicken thighs and pour another ~⅓ worth of teriyaki sauce over the thighs until well-coated.
  • Optional: Reserve remaining ⅓ of teriyaki sauce for serving when ready to enjoy the completed meal.
  • Then, place onto the middle oven rack and let cook for 15 minutes, then flip chicken and cook another 10-15 minutes or until chicken is fully cooked and has reached an internal temperature of 165℉.
  • When the chicken is nearly finished cooking, start steaming the carrots for ~5 minutes, then add remaining veggies and steam another 5-8 minutes, or until broccoli and snow peas are vibrant green and all veggies are tender, but still firm.
  • Once the chicken is done, slice/dice into bite-sized pieces and serve with rice and veggies (and an optional drizzle of extra teriyaki sauce and a sprinkle of sesame seeds)!
  • Store and Enjoy!

Nutrition

Serving: 1meal | Calories: 424kcal | Carbohydrates: 50.7g | Protein: 39.6g | Fat: 7g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Best High Protein Dinner Meal Prep Recipes for 2026

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Diets with dinners rich in protein have many significant benefits including making us feel full throughout the night and to help fight off late night sweet-and-carby cravings. Protein also helps muscles, bones, organs, blood, hair, nails, and more as a fundamental macronutrient.

We put together our favorite top-23 high protein dinner meal prep recipes. Significant protein, deliciousness, and meal prep capacity were all taken into consider. We hope you enjoy them as much as we do!

Sheet Pan Chipotle Eye Round Roast

Protein 45 grams - Carbohydrates 14 grams - Fat 14 grams

Crockpot Beef with Sugar Snap Peas

Calories: 573kcal | Carbohydrates: 28g | Protein: 48g | Fat: 30g

crockpot beef with sugar snap peas

Crockpot Pumpkin Chili

Protein 35 grams - Carbohydrates 31 grams - Fat 21 grams

Grilled Steak & Garlic Potatoes

Protein 27 grams - Carbohydrates 31 grams - Fat 29 grams

Jalapeno Sliders with Sweet Potato Buns

Protein 48 grams - Carbohydrates 21 grams - Fat 23 grams

Beef & Broccoli Stir Fry

Protein 27 grams - Carbohydrates 11 grams - Fat 20 grams

One Pan Paleo Beef Stroganoff

Protein 36 grams - Carbohydrates 25 grams - Fat 16 grams

10-Minute Chili

Protein 24 grams - Carbohydrates 12 grams - Fat 18 grams

Beef Ragu

Protein 31 grams - Carbohydrates 27 grams - Fat 14 grams

Orange Chicken

Protein 51 grams - Carbohydrates 65 grams - Fat 19 grams

Carrot Meatballs Mint Cauliflower

Protein 28 grams - Carbohydrates 8 grams - Fat 15 grams

Thai Almond Butter Turkey Meatballs

Protein 36 grams - Carbohydrates 10 grams - Fat 19 grams

Salmon and Asparagus in a Garlic Butter Sauce

Protein 42 grams - Carbohydrates 25 grams - Fat 39 grams

Spinach & Feta Turkey Meatballs with Herbed Quinoa

Protein 32 grams - Carbohydrates 29 grams - Fat 17 grams

Chicken Burrito Bowls

Protein 29 grams - Carbohydrates 29 grams - Fat 11 grams

 Healthy Chicken Fajitas

Protein 53 grams - Carbohydrates 29 grams - Fat 13 grams

Mediterranean Chicken Meal Prep

Protein 41 grams - Carbohydrates 50 grams - Fat 4 grams

Korean Bulgolgi Beef Bowls

Protein 32 grams - Carbohydrates 44 grams - Fat 7 grams

15-minute Spicy Chicken and Chickpeas

Protein 35 grams - Carbohydrates 14 grams - Fat 8 grams

Healthy Chicken Tostadas

Protein 44 grams - Carbohydrates 38 grams - Fat 21 grams

Healthy Cobb Salad

Protein 54 grams - Carbohydrates 29 grams - Fat 36 grams

Spicy Chicken and Couscous

Protein 50 grams - Carbohydrates 22 grams - Fat 4 grams

Asian Peanut Butter Sesame Chicken

Protein 40 grams - Carbohydrates 39 grams - Fat 20 grams

Chicken Chorizo Paella

Protein 31 grams - Carbohydrates 52 grams - Fat 7 grams

13 Expert Tips for Shopping at the Farmers Market

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Want to know how to get the most out of your next farmers market trip? Here's how to make shopping at the farmers market more productive!

Let's just get this out there first … Benjamin Franklin said it best, "If you fail to plan, you plan to fail." This is the case with LIFE! I know it hurts, but try taking a few minutes out of your day to think through what you want to make in the days ahead. Also, the more information you have, the better decisions you can make.

Shopping at farmers markets could be the best thing you do all week...or a total waste of time. Yes, it is the easiest way to eat locally, but if you're not smart about shopping you'll end up with a bunch of local produce that gets tossed in the trash. You wouldn't be the first shopper to get home with bags of produce that go uneaten. Just saying... A bit of planning can keep weekly shopping for produce fun and make cooking a snap all week long.

farmers market shopping tips

Here are 13 Expert Tips for smarter shopping the farmers market:

1.Know the Seasons

There are so many benefits to eating with the seasons, like; getting the most nutrition density, tons more flavor, decreasing food waste, and supporting your local economy. If you know a bit of what to expect in the Winter, Fall, Spring, and Summer, when you get to the farmers market, making decisions at each stall is much easier. The Spruce put together an A-Z list of what in season, but keep in mind that this list may vary based on your geographic location. So take some steps to learn more about the items grown locally to you.

2. Plan your meals (literally bring a list)

Now that you know what you're likely to find at the farmers market, you can do a bit of meal planning and shop accordingly. For example, if local asparagus has just come into season and you can't get enough, you may want to think about combos that include asparagus, like this salmon, quinoa, egg and asparagus meal prep.

Here are a couple helpful shopping list resources 

 

Happy Hump Day Meal Preppers! ???? Here's a little sneak peak into what we are eating for lunch today! . People often say that meal prepping is hard, but this is a great example of one of the easiest preps! Bonus: it took us less than 18 minutes to cook and create all four containers! . Here's how we did it: - boiled 4 large eggs then sliced them -boiled 2 bags of quinoa (we used success brand boil in a bag tri-color quinoa) - roasted @melissasproduce asparagus in the oven at 425 for 12 minutes - @sizzlefishfit slow roasted smoked salmon (no cooking required! #score!) -Divide all ingredients between 4 containers . Total Macro Breakdown: 29g protein, 30g carbs, 13g fat . . . . . . . #mealpreponfleek #eatclean #healthyeating #healthyfood #mealprep #foodprep #foodforfuel #whole30 #cleaneating

A post shared by ???? Meal Prep On Fleek (@mealpreponfleek) on

3. …But still be flexible

While planning is still a major key, think about these two situations:

  1. Leave a bit of wiggle room for those Harry's Berries you didn't know would be at market so early, or the tropical fruits you've never tried before. Trying new things is part of the fun of going to farmers markets.
  2. Have healthy swaps in mind, just in case Mother Nature throws a curve ball and wipes out an entire crop or leafy greens. I've seen it happen with extreme heat or unusual rain fall.

4. Take a lap

Take a lap around the market and notice the prices/quality for things you want. You will often find better deals/quality further along. If you don't go back to the first stand.

5. Think about timing

Be conscious about what you want these items for. Do you want them for eating now or will you cook them in a few days? This will determine the level of ripeness you want to look for. For example, if you are looking for something to eat today, look for a tomato that is fragrant when you pick it up, plump, gives a little to gentle pressure, and has good color. If you plan on cooking that tomato in a few days, you might take one that is a bit more firm, may still be transitioning in color from green to red, and needs a day or so in the kitchen window sill. Same goes for almost all fruit.

Pro Tip: Smell is the best way to tell if a fruit is ripe. It will give off a natural fragrance when it's ready to be eaten

6. Go early (or go late)

There are two different trains of thought here. You could get there early before things get picked over. As an added bonus, you'll have smaller crowds to fight through. Also, the best goods go first. and the more popular-but-limited items will sell out before the day is done. It's pretty straight forward.

empty farmers market

If you're looking to save a buck and don't mind "ugly produce" it is worthwhile to come late. A lot of produce will then be offered much cheaper (strawberries that are not likely to look so well on Monday for example) and you can save a lot of money by buying late and then freezing or preserving the produce.

There are obviously exceptions to every rule, so try going to your market at different times to figure out the best time for you.

7. Bring big bags & small change

Some farmers market vendors offer bags, but they tend to be thin and flimsy plastic ones that groan under the pressure of any substantial produce purchase. Make sure everything gets home from the farmers market without crashing onto the sidewalk or spilling onto the floor of your car by bringing your own sturdy canvas or nylon bags.

A backpack can make the hauling easier, especially for weighty or bulky items. I love RuMe bags because they fold small and carry tons. Although vendors will make change, purchases will go easier and faster if you have exact (or close to exact) change. At some farmers markets "small change" means dimes and nickels. In larger urban areas many products at farmers markets are sold in dollar or fifty-cent increments.

8. Know what you eat the most of... buy in bulk

The best deals at the farmers market are had when you buy in bulk. You'll enjoy the best flavors and the best prices when you buy lots of whatever is at its harvest peak. How to use it all up? Try new recipes with favorite vegetables or learn the lost art of preserving food. Freezing, canning, and drying are just some of the ways you can save seasonal tastes you find at the farmers market for later in the year.

buy bulk at the farmers market

9. Meet the growers

Have a good relationship with your supplier and good things will come out of it. He knows you, he knows what he has, he knows what you want and will pay, he will give you good product so you come back next time.

If you find a vegetable that's new to you at the farmers market and want to give it a try, ask the farmer how to prepare it. For the best tips ask how they like to eat it.

10. Set a budget

This is just another way to win at life. If you don't know what competitive pries are, you will overpay almost all the time. Know how much a bunch of carrots costs at the store (usually about $.89 for a bunch) and know how much of that you will eat in the coming days to avoid throwing food out.

11. Invest in wheels

If you buy a lot every week, consider acquiring a wheeled cart or wagon (strollers make wonderful conveyances for fruits and vegetables) to get your haul from the farmers market home in one trip. (But please, oh please, pay extra attention to fellow shoppers and the stalls as you push or pull your wheels through the farmers market!)

12. Step up your produce knowledge

The tastiest and most nutritious fruits and vegetables are not necessarily the biggest or best looking. Plant breeders often develop new varieties based on considerations like yield, ease of transportation, or consistent ripening at the expense of taste and nutrition. Smaller, heritage varieties with minor blemishes because they have been left to ripen longer before being harvested, and which have been quickly transported to market to preserve freshness are my favorite.

13. Make friends

Because that's what life is all about. Enjoying conversation sharing food, and creating relationships. Love ya

Tips for shopping at the farmers market

The Best Turmeric Scrambled Eggs for Breakfast

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There's something about starting the day with scrambled eggs and sausage that just makes the world feel a little more manageable. I've been making this for years, and turning it into a weekly breakfast meal prep has honestly been a game-changer for how I eat during the week.

I used to save meals like this for weekends, but why wait for Sunday? These turmeric scrambled eggs are super easy to make ahead, packed with protein, and they reheat really well-so now I get that same feel-good breakfast on a Monday, Tuesday, or whatever day needs a little extra boost.

Before we dive in…

If you're tired of overthinking meals each morning, check out the Workweek Lunch Meal Planner. It's what I use when I don't want to scroll for recipes or guess what to prep. You'll save time, eat better, and finally feel organized-without any of the diet culture noise.

What's better than waking up to a breakfast of scrambled eggs and sausages on a Monday morning? Talk about setting your week off right?

Yes! Or Tuesday, Wednesday, Thursday or even Friday! We have taken one of our favorite Sunday morning breakfast recipes and transformed it into this super easy Turmeric Scrambled Egg Meal Prep.

Why turmeric?

Besides adding a gorgeous yellow hue, turmeric comes with real health benefits. It's anti-inflammatory, full of antioxidants, and gives your breakfast a slightly earthy, peppery flavor that works surprisingly well with eggs. I've also found it's a great way to level up plain scrambled eggs and make the whole dish feel more nourishing.

photo via: Health.com

How to Make Turmeric Scrambled Egg Meal Prep

It's the same as making scrambled eggs, except better! Add the turmeric and parsley, along with the salt and pepper, to a bowl of eggs and milk. Whisk it all together (the longer you do, the fluffier the eggs will be), and then cook it over low heat in a skillet.

Serve it with your favorite steamed veggie (broccoli is of course one of our go-tos), along with some sausage of your choice. You'll love this, and we think you'll make this turmeric scrambled egg meal prep a regular player in your breakfast rotation. (Or dinner. We know breakfast for dinner is good!)

What Are the Benefits of Turmeric?

Turmeric is actually a rhizome, like ginger (they're in the same family). It gives curry dishes a bright yellowish-orange hue and traditional Indian and Ayurvedic cooking use it extensively-we're talking centuries.

You can buy turmeric fresh, like ginger (it even has a similar papery exterior as ginger), or ground. This recipe calls for ground, which is more widely available and easier to incorporate. As an ingredient, turmeric brings an earthy, slightly peppery taste to anything it's cooked with. It also happens to be loaded with antioxidants. The turmeric gives it a supercharge boost with tons of health benefits, plus this is ready to go in less than 5 minutes. It sounds like this meal prep is as slow and easy as a Sunday morning.

Turmeric Scrambled Egg Meal Prep Ingredients

  • 4 large eggs
  • 2 tbsp. milk
  • 2 tsp. ground turmeric
  • ½ tsp. dried parsley
  • Salt & black pepper to taste
  • Steamed veggie of choice
  • Pre-cooked sausage of choice

Substitutions and Alterations

  • Feel free to use plant-based milk if needed.
  • Use a teaspoon or so of butter in the pan (or ghee) instead of nonstick spray if desired.
  • Turmeric also tastes good with cilantro. Cut the dried parsley and stir in a couple of tablespoons of chopped fresh cilantro, if you've got it on hand and are looking for a way to use it up. Chives would also work here, too.
  • For an earthier taste, add ¼ teaspoon of ground cumin and/or coriander to the mix of eggs and turn while whisking.

Tips for Scrambled Eggs

  • Scrambled eggs like to be cooked low and slow. If you start them off too hot, they'll burn and they won't develop those lovely fluffy curds that we all adore in a good batch of scrambled eggs.
  • Whisk your eggs and milk together thoroughly, which helps to make them fluffy.

How to Store Turmeric Scrambled Eggs

Of course, these keep great in the fridge in a sealed meal prep container for up to 4 days. You can reheat this all in the microwave or over the stovetop, or maybe even in a low oven, as long as you cover the whole thing with foil (you don't want the eggs to dry out.)

We don't recommend freezing scrambled eggs, however.

Final Thoughts

This is one of those "barely a recipe" kind of meal preps-but it delivers every time. I've made fancier egg dishes, but I keep coming back to this one because it's quick, reliable, and keeps me full for hours. Try it this week and let me know what you think.

If you want more high-protein breakfast ideas like this, the WWL Meal Planner has your back. I use it every week to keep breakfast (and life) simple.

healthy egg breakfast recipe

Turmeric Scrambled Eggs

Give your breakfast an antioxidant boost by adding turmeric to your morning eggs. Paired with your favorite steamed veggies and sausage for a protein and fiber packed meal!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 servings
Calories: 302kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 2 tbsp. milk of choice
  • 2 tsp. dried turmeric
  • ½ tsp. dried parsley
  • salt & pepper to taste
  • 1 cup Broccoli steamed
  • 8 small pre-cooked sausages brand of choice

Instructions

  • Spray a small frying pan with nonstick cooking spray and bring to a medium heat.
  • In a small bowl, whisk together the eggs, milk, turmeric, parsley, salt & pepper.
  • Transfer the eggs to the heated pan. Cook 2-3 minutes stirring the eggs constantly to break them apart.
  • Flip the eggs and cook another 2-3 minutes, or until desired.
  • Transfer the eggs to two meal prep containers, divide them evenly.
  • Add steamed vegetable and sausage!

Notes

Nutrition Per Breakfast Prep:
29g Protein, 18g Fat, 6g
 
WW Smart Points= Green:10  Blue:6  Purple:6

Nutrition

Serving: 1meal | Calories: 302kcal | Carbohydrates: 6g | Protein: 29g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
turmeric eggs, broccoli, and sausage

19 Easy Mexican Food Meal Prep Recipes I Love

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If you know me, you know I'm always down for bold flavors-and Mexican food is one of my go-to's for meal prep.

At Meal Prep on Fleek, we've shared hundreds of recipes over the years, but there's just something about Mexican-inspired meals that always hit. They're flavorful, filling, easy to prep ahead, and honestly… I could eat them every week and never get bored.

Mexican food is always a fan-favorite in the U.S. It should come as no surprise that a survey revealed Mexican fare as the 2nd most popular cuisine in the U.S. We don't know what it is. Maybe it's the zesty, fresh salsas, or the use of many bold spices? The creaminess of the cheeses? It's all of that, and then some, and probably why people love a good Taco Tuesday.

Mexican food is also, at its most basic, fairly kid-friendly, too, so that might be worth considering if you're looking to expand your family's culinary horizons.

Table of Contents

Why I Always Come Back to Mexican Meal Prep

Here's why Mexican meals show up in my rotation so often:

  • They're naturally balanced-plenty of protein, fiber, and healthy fats
  • The ingredients are versatile (think rice, beans, salsa, chicken, avocado, lime)
  • You can easily make them gluten-free, dairy-free, or low carb
  • And let's be real: the flavor is unmatched

Whether I'm throwing together burrito bowls, sheet pan fajitas, or taco salads, I know I'm getting something satisfying, customizable, and meal-prep friendly.

A Quick Note on Family-Friendly Options

If you're cooking for kids or picky eaters, these recipes are a great place to start. I've found that Mexican food is one of the easiest ways to introduce new flavors-mild salsa, shredded cheese, soft tortillas-it's all familiar enough, but still exciting.

Mexican Meal Prep Recipes

Breakfast Taco Bowls

Tacos for breakfast? Yes, please. This is a brilliant Mexican meal prep to start your day!
(Carbohydrates: 24g, Protein: 40g; Fat: 24g)

Cheesy Mexican Cauliflower Fritter

It's a pancake. No, it's a fritter! Doesn't matter, it's cheesy and Mexican!
(Carbohydrates: 12g, Protein: 13g, Fat: 21g)

Vegetarian Quesadillas with Sweet Potato and Black Beans

These vegetarian quesadillas featuring sweet potato and black beans are foolproof! Quesadillas are one of my favorite things to order out, but you don't often see a veggie-only version on menus, let alone one with sweet potato and black beans.

Salsa Verde Chicken Enchiladas 

Green salsa offers a great taste in these chicken enchiladas.
(Carbohydrates: 38g, Protein: 38g, Fat: 26g)

Beef and Cheese Air-Fried Taquitos

If you have an air fryer, this Mexican meal prep is a snap to make.
(Carbohydrates: 46g, Protein: 24g, Fat: 20g)

Slow Cooker Keto Pork Carnitas Bowls

Pork in the slow cooker is one of the best smells ever, full stop. Take away the tortilla and you have a delicious keto Mexican meal prep.
(Carbohydrates: 11g, Protein: 41g, Fat: 38g)

Skillet Shrimp with Tomato and Avocado

We love a good skillet dish and shrimp and avocado are sweet and creamy together.

(Carbohydrates: 6g, Protein: 25g, Fat: 9g)

Beef Barbacoa Meal Prep Bowls

A carnivore's delight! Serve with rice, quinoa, or cauliflower rice for an awesome Mexican meal prep.
(Carbohydrates: 23g, Protein: 41g, Fat: 34g)

Mushroom Carnitas Burrito Bowls

The magical meaty mushroom makes these carnitas vegan, and amazingly umami-loaded!
(Carbohydrates: 45g, Protein: 20g, Fat: 46g)

Chicken Fajita Veggie

All the chicken, all the veggies, and all the cauliflower rice. Stock up on limes, this one's delicious with a healthy spritz of lime juice.
(Carbohydrates: 30g, Protein: 21g, Fat: 12g)

Keto Taco Skillet

Keto-friendly chips are a must here for this savory taco skillet dish.
(Carbohydrates: 18g, Protein: 32g, Fat: 44g)

Quinoa Chickpea Taco Bowls

Here's a next-generation Mexican meal prep: quinoa and spicy chickpeas with loads of fresh veggies.
(Carbohydrates: 53g, Protein: 12g, Fat: 9g)

Beef Zucchini Enchilada

Make this gluten-free with zucchini as your "tortilla" for this Mexican meal prep.
(Carbohydrates: 16g, Protein: 27g, Fat: 30g)

Mexican Street Corn Dip

This dip takes its cues from elotes, that amazing Mexican street corn fare. So addictive!
(Carbohydrates: 24g, Protein: 4g, Fat: 20g)

Sheet Pan Shrimp Fajitas

Ooh, we can't get enough of fajita recipes, and shrimp is so good with peppers.
(Carbohydrates: 22g, Protein: 32g, Fat: 9g)

Chipotle Brown Rice Bowl

This might be the most colorful Mexican meal prep recipe of them all.
(Carbohydrates: 45g, Protein: 33g, Fat: 24g)

Bacon Jalapeno Poppers

Because bacon makes everything better, especially these awesome cheesy-salty-spicy appetizers!
(Carbohydrates: 4g, Protein: 14g, Fat: 24g)

Sheet Pan Zesty Stuffed Poblano Peppers

This Mexican meal prep recipe takes the idea of stuffed peppers and kicks it up with poblano peppers!
(Carbohydrates: 17g, Protein: 30g, Fat: 6g)

Steak Fajitas

It's super hard to say no to fajitas, especially ones with this beautiful steak and loaded with zippy toppings.
(Carbohydrates: 38g; Protein: 34g, Fat: 37g)

Churros

Crispy, crunchy, and sweet. We've got a dessert Mexican meal prep, too!
(Carbohydrates: 45g, Protein: 2g, Fat: 22g)

Hot Honey Ground Beef and Sweet Potato Bowls

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If you've spent any time on food TikTok or Instagram lately, you've probably seen some version of these Hot Honey Ground Beef and Sweet Potato Bowls blowing up-and for good reason. They're ridiculously good.

hot honey sweet potato bowl

This recipe has quickly become one of my go-to lunches when I want something hearty, spicy-sweet, and loaded with protein.

I usually prep extra ground beef so I can have leftovers for dinner or another meal during the week. It's just that good.

Table of Contents

Before we dive into the steps, if you're tired of scrambling for meals and wish your week was already planned out for you, I highly recommend checking out the Workweek Lunch Meal Planner.

It's how I streamline my own weeks, and it's designed to help you get delicious food on the table fast-without stressing.
Try it here

Let's make these bowls!

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Ingredients (Makes 4 Bowls)

  • 1 ½ lbs sweet potatoes, peeled and diced into ¼" cubes
  • Olive oil (light drizzle)
  • Salt & pepper, to taste
  • 2 lbs 93/7 lean ground beef (you'll use about 1 lb for 4 bowls, but prepping extra gives you leftovers)
  • 2 tablespoon minced garlic
  • ½ medium onion, chopped
  • 4 tablespoon taco seasoning
  • 2 cups 2% low fat cottage cheese
  • 2 ripe avocados, sliced
  • 4 tablespoon hot honey (or more to taste)

Instructions

  1. Preheat your oven to 425°F.
  2. Roast the sweet potatoes: Spread diced sweet potatoes on a sheet pan, drizzle with olive oil, and season with salt and pepper. Bake for 30 minutes, flipping and re-seasoning halfway through.
  3. Cook the beef: While the sweet potatoes roast, heat a skillet over medium-high. Add garlic and onion, cooking until translucent (about 3-4 minutes).
  4. Add the ground beef. Cook until browned and fully cooked through (about 5-7 minutes), breaking it up as it cooks. Drain excess liquid.
  5. Add taco seasoning and a splash of water. Stir and let it simmer for 1-2 more minutes. Remove from heat.
  6. Assemble your bowls: Divide the roasted sweet potatoes, about 4 oz taco beef, ½ cup cottage cheese, and ½ avocado into each bowl. Drizzle each with 1 tablespoon hot honey and you're done!

Why I Love This Meal

This one hits every craving-sweet, spicy, creamy, savory-all in one bowl. And the macros are great, especially if you're focused on getting enough protein (like many folks on GLP-1 meds or working toward fat loss).

Cottage cheese may sound unusual, but trust me-it adds the perfect balance.

FAQs

Can I use ground turkey instead of beef?

Absolutely. Ground turkey works great here if you prefer it or are watching saturated fat.

Can I make this dairy-free?

Yes! Swap the cottage cheese for a dairy-free version or just leave it out and add more avocado or a scoop of hummus for creaminess.

How should I store and reheat?

Store everything in airtight containers in the fridge for up to 4 days. When reheating, keep the avocado and hot honey off until after you warm the rest-just microwave the beef, sweet potatoes, and cottage cheese for 60-90 seconds.

Is this freezer friendly?

You can freeze the cooked beef and sweet potatoes, but I recommend adding fresh cottage cheese, avocado, and hot honey after reheating for the best flavor and texture.

Try It for Yourself

If you've been feeling bored with your meal prep, this is the recipe that'll pull you out of the slump. It's simple, full of flavor, and incredibly satisfying. You'll definitely want to make this one again and again.

Looking for more structure in your week? Click here to check out the Workweek Lunch Meal Planner-it's the tool I rely on to make eating well feel easy.

Let me know if you make these beef bowls-I'd love to hear what you think!

More Viral Recipe Remakes:

Hot Honey Ground Beef and Sweet Potato Bowls

Hot Honey Ground Beef and Sweet Potato Bowls

If you've spent any time on food TikTok or Instagram lately, you've probably seen some version of these Hot Honey Ground Beef and Sweet Potato Bowls blowing up-and for good reason.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: dinner, Lunch
Cuisine: American
Keyword: Beef, bowl, Sweet Potato
Servings: 4 meals
Calories: 662kcal
Author: Nick Quintero

Ingredients

  • 1 ½ lbs sweet potatoes peeled and diced into ¼" cubes
  • Olive oil light drizzle
  • Salt & pepper to taste
  • 2 lbs 93/7 lean ground beef you'll use about 1 lb for 4 bowls, but prepping extra gives you leftovers
  • 2 tablespoon minced garlic
  • ½ medium onion chopped
  • 4 tablespoon taco seasoning
  • 2 cups 2% low fat cottage cheese
  • 2 ripe avocados sliced
  • 4 tablespoon hot honey or more to taste

Instructions

  • Preheat your oven to 425°F.
  • Roast the sweet potatoes: Spread diced sweet potatoes on a sheet pan, drizzle with olive oil, and season with salt and pepper. Bake for 30 minutes, flipping and re-seasoning halfway through.
  • Cook the beef: While the sweet potatoes roast, heat a skillet over medium-high. Add garlic and onion, cooking until translucent (about 3-4 minutes).
  • Add the ground beef. Cook until browned and fully cooked through (about 5-7 minutes), breaking it up as it cooks. Drain excess liquid.
  • Add taco seasoning and a splash of water. Stir and let it simmer for 1-2 more minutes. Remove from heat.
  • Assemble your bowls: Divide the roasted sweet potatoes, about 4 oz taco beef, ½ cup cottage cheese, and ½ avocado into each bowl. Drizzle each with 1 tablespoon hot honey and you're done!

Video

Nutrition

Serving: 1bowl | Calories: 662kcal | Carbohydrates: 69.7g | Protein: 42.3g | Fat: 24.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

My Version of a Steak Caesar Salad (Quick or From Scratch)

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Sometimes, you just need a meal that hits the spot-and for me, a good steak Caesar salad always does the trick.

Steak Caesar Salad
Table of Contents

Recently, I had a little extra time and made a full from-scratch version with homemade Caesar dressing and pan-seared steak. But I also know what it's like to be hangry and short on time, so I created a "quick and dirty" version that still delivers major flavor in under 20 minutes.

Both versions are meal prep-friendly and easy to scale. And if you work from home like I do, this is one of those lunches you'll actually look forward to.

Before we dive in, if you're tired of scrambling to figure out what's for dinner (or lunch) every week, the Workweek Lunch Meal Planner is hands down the best tool I've used to stay consistent with meal prep-even during my busiest weeks.
👉 Check it out here

Alright, let's get into it.

Quick and Dirty Steak Caesar Salad (Ready in 20 Minutes)

If you haven't seen my frozen steak air fryer hack yet, go check it out. It's a serious lifesaver for days when I forget to thaw dinner.

Ingredients:

  • 1 ribeye steak (8 oz)
  • 1 head of romaine lettuce
  • 1 cup croutons
  • 3 tablespoon grated parmesan
  • 3 tablespoon Primal Kitchen Caesar dressing (or your favorite store-bought option)

Instructions:

  1. Cook the steak using my air fryer steak hack or your favorite quick method.
  2. Chop the romaine lettuce and toss it with croutons, parmesan, and dressing in a large bowl.
  3. Slice the steak into strips or cubes and add it to the top of your salad.
  4. Toss again if needed and enjoy immediately-or store in airtight containers for the week.
Steak Caesar Salad prep

Caesar Salad Macros:

This version makes 2 servings, but if you're really hungry or need to hit higher protein macros, you could easily eat this as one serving. The macros here are per serving, based on a 2-serving portion.

  • Calories: 530
  • Fat: 35.7g
  • Carbs: 19.5g
  • Protein: 29.2g

From-Scratch Steak Caesar Salad (Weekend Meal Prep or Dinner)

This version is perfect when you want to impress-or just want a little extra love in your meal. The homemade dressing and toasted breadcrumbs take it to the next level.

Homemade Caesar Dressing:

  • ¾ cup mayo
  • 1 teaspoon Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1-2 anchovy fillets, finely chopped
  • 2 cloves garlic, minced
  • ¼ cup freshly grated parmesan
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon water (plus a splash more if needed)

Whisk all ingredients together in a bowl. Thin with water to your preferred consistency.

Salad Ingredients:

  • 2 tablespoon olive oil (divided)
  • 16 oz steak (ribeye, sirloin, or your favorite cut)
  • Salt and pepper, to taste
  • 1-2 heads romaine or Bibb lettuce
  • ½ cup grated parmesan cheese
  • Optional: ⅔ cup panko breadcrumbs (toasted)

Instructions:

  1. Make the dressing and refrigerate it while you prep the rest.
  2. Toast breadcrumbs: Heat 2 tablespoon olive oil in a skillet. Add panko and stir until golden (5-7 mins). Season with salt and set aside.
  3. Cook the steak: Pat dry and season with salt and pepper. Heat remaining oil in a cast iron skillet. Cook steak 4-6 minutes per side, then let rest for 10 minutes before slicing.
  4. Prep the lettuce: Rinse and chop. Toss with as much dressing as desired.
  5. Assemble: Plate the greens, top with toasted breadcrumbs, parmesan, and sliced steak.
work lunch Steak Caesar Salad

How to Store:

  • Store salad and dressing separately if meal prepping.
  • Dressing will keep for up to 1 week in the fridge.
  • Steak can be prepped ahead and stored in airtight containers for 3-4 days.

How to Reheat:

  • Reheat steak in a skillet or microwave just until warmed.
  • Avoid reheating the salad greens-assemble fresh for the best texture.

Commonly Asked Questions

Can I skip the anchovies in the dressing?
Yes! They add a traditional salty umami flavor, but you can leave them out or sub in a little extra Worcestershire sauce.

Can I use another cut of steak?
Totally. Sirloin, NY strip, flank, or even leftover steak will work.

What's the best meal prep tip for this recipe?
Keep the components separate and assemble fresh when you're ready to eat. It makes all the difference!

Wrapping up...

Whether you're going all in with the homemade version or keeping it quick with air fryer steak and bottled dressing, this Steak Caesar Salad is a go-to for me-especially when I want something satisfying but still light.

Here are some of my other favorite Salad Meal Prep Ideas:

Let me know if you try either version-and if you're ready to simplify your weekly meals, definitely check out the Workweek Lunch Meal Planner. You'll get weekly recipe plans and the structure you need to stay on track.

Until next time,
Nick @ Meal Prep on Fleek

Steak Caesar Salad

My Version of a Steak Caesar Salad (from Scratch)

Whether you're going all in with the homemade version or keeping it quick with air fryer steak and bottled dressing, this Steak Caesar Salad is a go-to for me-especially when I want something satisfying but still light.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: dinner, Lunch
Cuisine: Mediterranean
Keyword: keto, salad, Steak
Servings: 3 servings
Calories: 717kcal
Author: Nick Quintero

Ingredients

Homemade Caesar Dressing:

  • ¾ cup mayo
  • 1 teaspoon Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 anchovy fillets finely chopped
  • 2 cloves garlic minced
  • ¼ cup freshly grated parmesan
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon water plus a splash more if needed

Salad Ingredients:

  • 3 tablespoon olive oil divided
  • 16 oz steak ribeye, sirloin, or your favorite cut
  • Salt and pepper to taste
  • 1-2 heads romaine or Bibb lettuce
  • ½ cup grated parmesan cheese
  • Optional: ⅔ cup panko breadcrumbs toasted

Instructions

  • Make the dressing - whisk all ingredients together in a bowl. Thin with water to your preferred consistency.
  • Toast breadcrumbs: Heat 2 tablespoon olive oil in a skillet. Add panko and stir until golden (5-7 mins). Season with salt and set aside.
  • Cook the steak: Pat dry and season with salt and pepper. Heat remaining oil in a cast iron skillet. Cook steak 4-6 minutes per side, then let rest for 10 minutes before slicing.
  • Prep the lettuce: Rinse and chop. Toss with as much dressing as desired.
  • Assemble: Plate the greens, top with toasted breadcrumbs, parmesan, and sliced steak.

Video

Nutrition

Serving: 1meal | Calories: 717kcal | Carbohydrates: 11g | Protein: 40g | Fat: 57g | Saturated Fat: 17g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 24g | Trans Fat: 0.03g | Cholesterol: 153mg | Sodium: 1160mg | Potassium: 698mg | Fiber: 1g | Sugar: 3g | Vitamin A: 2058IU | Vitamin C: 5mg | Calcium: 288mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!